Pee Wee Lacrosse: A Comprehensive Guide to Youth Lacrosse Programs

What is pee wee lacrosse. How old are pee wee lacrosse players. What equipment is needed for pee wee lacrosse. How to get started in pee wee lacrosse.

What is Pee Wee Lacrosse?

Pee wee lacrosse is an introductory level of the sport designed for young players, typically between the ages of 4-11. It focuses on teaching fundamental skills and rules in a fun, recreational environment. Pee wee programs aim to develop a love for the game while building basic lacrosse abilities that will serve as a foundation for future play.

The specific age ranges for pee wee lacrosse can vary between leagues and organizations. Generally, pee wee divisions include:

• U7 (under 7 years old): Often called “Scoopers” or “Mini-Lax”
• U9 (under 9 years old): Sometimes referred to as “Clinic” level
• U11 (under 11 years old): The core “Pee Wee” age group

These younger divisions use modified rules and equipment to ensure safety and maximize skill development. The emphasis is on participation, sportsmanship, and having fun rather than intense competition.

Key Benefits of Pee Wee Lacrosse Programs

Enrolling children in pee wee lacrosse offers numerous advantages for their physical, social, and personal development:

• Physical fitness and coordination
• Teamwork and social skills
• Confidence building
• Introduction to sportsmanship
• Development of focus and discipline
• Fun and engaging way to stay active

How does pee wee lacrosse contribute to a child’s overall development? By combining physical activity with strategic thinking and teamwork, pee wee lacrosse helps children develop both their bodies and minds. The sport encourages quick decision-making, spatial awareness, and hand-eye coordination.

Essential Skills Taught in Pee Wee Lacrosse

Pee wee lacrosse programs focus on teaching the fundamental skills necessary for playing the sport. These include:

1. Cradling: The basic motion of rocking the stick to keep the ball secure
2. Scooping: Properly picking up ground balls
3. Passing: Accurately throwing the ball to teammates
4. Catching: Receiving passes from teammates
5. Shooting: Techniques for scoring goals
6. Basic defensive positioning
7. Understanding field positions and game flow

Coaches use a variety of drills, games, and scrimmages to introduce and reinforce these skills in an age-appropriate manner. The focus is on creating a positive learning environment where kids can develop at their own pace.

Equipment Needed for Pee Wee Lacrosse

Safety is a top priority in pee wee lacrosse. While the exact equipment requirements may vary by league, the following items are typically necessary:

• Lacrosse stick (shorter, youth-sized sticks for beginners)
• Helmet with face mask
• Mouthguard
• Gloves
• Shoulder pads
• Elbow pads
• Athletic supporter (boys)
• Cleats or athletic shoes

Many programs use softer balls for younger players to reduce the risk of injury. It’s important to consult with your local league or coach about specific equipment requirements, as they may provide some items or have particular recommendations.

Differences Between Boys’ and Girls’ Pee Wee Lacrosse

While the fundamental skills are similar, there are some key differences between boys’ and girls’ pee wee lacrosse:

Boys’ Pee Wee Lacrosse:

• Full contact is generally allowed (with restrictions at younger ages)
• Players use larger sticks with deeper pockets
• More protective equipment is required

Girls’ Pee Wee Lacrosse:

• Limited contact is allowed
• Players use sticks with shallower pockets
• Less protective equipment is typically required

These differences reflect the variations in rules and play style between men’s and women’s lacrosse at higher levels. However, at the pee wee level, the focus remains on skill development and fun for both boys and girls.

Finding Pee Wee Lacrosse Programs in Your Area

If you’re interested in getting your child involved in pee wee lacrosse, there are several ways to find local programs:

1. Check with your local parks and recreation department
2. Search for youth sports organizations in your area
3. Contact nearby schools or community centers
4. Look for lacrosse-specific clubs or academies
5. Ask other parents or search social media for recommendations

Many areas offer both recreational and more competitive travel team options for pee wee players. Consider your child’s interest level, time commitment, and skill when choosing a program.

Preparing Your Child for Pee Wee Lacrosse

Before your child starts their pee wee lacrosse journey, there are a few things you can do to help them prepare:

• Introduce them to the basic rules and concepts of lacrosse
• Practice simple stick skills in the backyard
• Emphasize the importance of teamwork and good sportsmanship
• Ensure they have proper equipment that fits correctly
• Encourage a positive attitude and willingness to learn

Remember that at this age, the focus should be on having fun and developing a love for the sport. Avoid putting too much pressure on performance or winning.

The Role of Parents in Pee Wee Lacrosse

Parents play a crucial role in supporting their child’s pee wee lacrosse experience. Here are some ways to be a positive influence:

• Encourage participation and effort, not just results
• Respect coaches, officials, and other players
• Help your child practice skills at home
• Volunteer to assist with team activities when possible
• Maintain a positive attitude, even when faced with challenges

How can parents best support their child’s lacrosse development? By focusing on encouragement, positive reinforcement, and creating a supportive environment, parents can help their children thrive in pee wee lacrosse. It’s important to remember that every child develops at their own pace, and the primary goal should be enjoyment of the sport.

Transitioning from Pee Wee to Higher Levels of Lacrosse

As children progress through pee wee lacrosse, they’ll eventually be ready to move on to more advanced levels of play. This transition typically occurs around age 11-13, depending on the player’s skill level and local league structure.

Key aspects of this transition may include:

• Increased physicality and contact (especially in boys’ lacrosse)
• More complex strategies and plays
• Higher expectations for stick skills and game knowledge
• Potential tryouts for competitive teams
• Longer game times and more intense practices

It’s important for both players and parents to understand that this transition can be challenging. Patience, continued practice, and a positive attitude are essential for success at higher levels of play.

The Growing Popularity of Pee Wee Lacrosse

Pee wee lacrosse has seen significant growth in recent years, reflecting the overall increase in popularity of lacrosse across North America. Factors contributing to this growth include:

• Increased exposure through college and professional lacrosse
• Recognition of lacrosse as an exciting, fast-paced sport
• Emphasis on player safety and skill development at young ages
• Expansion of youth lacrosse programs in non-traditional areas
• Crossover appeal for athletes from other sports

This growth has led to more opportunities for children to get involved in lacrosse at an early age, with pee wee programs serving as the entry point for many future players.

Challenges Facing Pee Wee Lacrosse

Despite its increasing popularity, pee wee lacrosse faces several challenges:

1. Limited availability of qualified coaches in some areas
2. Cost of equipment and program fees
3. Competition from other youth sports
4. Lack of field space in urban areas
5. Balancing skill development with competitive play

Addressing these challenges will be crucial for the continued growth and success of pee wee lacrosse programs. Many organizations are working to develop coaching education programs, offer equipment rental or subsidy options, and collaborate with local communities to increase access to playing fields.

The Future of Pee Wee Lacrosse

As lacrosse continues to grow in popularity, the future of pee wee lacrosse looks bright. Some trends and developments to watch for include:

• Increased focus on player safety and injury prevention
• Integration of technology for skill development and analysis
• Expansion of indoor lacrosse options for year-round play
• Greater emphasis on multi-sport participation at young ages
• Development of specialized training programs for goalies and face-off specialists

These advancements will likely contribute to even more children discovering the excitement and benefits of lacrosse through pee wee programs.

In conclusion, pee wee lacrosse offers a fantastic opportunity for young children to learn the fundamentals of this exciting sport while developing important physical and social skills. With its focus on fun, skill development, and sportsmanship, pee wee lacrosse provides a strong foundation for a lifetime of enjoyment in the “fastest game on two feet.”

Pee Wee Lacrosse – Hinsdale, IL 2021

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Pee Wee Lacrosse

Oct 19 – Dec 14 (Tuesday)

12:30 PM – 1:15 PM

Ages 4-7 · Co-Ed

The Community House

Meeting Dates

From Oct 19, 2021 to Dec 14, 2021

Each Tuesday from 12:30 PM to 01:15 PM

Description

This activity has been cancelled.

Play lacrosse like the big kids. This recreational class for girls and boys will cover various lacrosse techniques, including cradling, scooping, passing, catching, shooting, and goalie skills. Drills and games will be used to teach these fundamentals. Age appropriate sized sticks and softer balls will be used for safety.

Please bring a water bottle

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The Community House follows state and local guidelines in their entirety. We will make adjustments as needed to ensure all safety protocols are met at the time of class. .

Location

The Community House

Instructor

Sports Kids

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The Community House
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415 W. Eighth Street
Hinsdale, IL
 60521

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South River Youth Athletics 91907 > Site > Sports We Offer > Lacrosse

SRYA offers two distinct lacrosse programs – one for boys and one for girls.  Below is a highlight for each program.  More information can be found on their respective pages.

SOUTH RIVER SELECT LACROSSE program, click here, South River offers A club lacrosse for middle school boys.  Follow the link to vist the select page

Registration for Rec Spring 2020 opens January 1, 2020.

DIVISION		BIRTH RANGE
Scoopers	U7	9/1/2012 through 8/31/2014 (K-1st Grade, must be 5 yrs. old by 4/1/20)
Clinic	U9	9/1/2010 through 8/31/2012 (2nd-3rd Grade)
PeeWee	U11	9/1/2008 through 8/31/2010 (4th-5th Grade)
Midget	U13	9/1/2006 through 8/31/2008 (6th-7th Grade)
Junior	U15	9/1/2004 through 8/31/2006 (8th-9th Grade)

 

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For more information about the Girls Lacrosse program, click here,

Registration for Spring 2021 opens January 1, 2021, and closes for County players (PeeWees through Juniors) on February 1, 2021 and for Sticklettes on March 1, 2021. 

• Sticklettes – Grades K thru 2nd (no Pre-K)
• Pee Wee – Grades 3 and 4 
• Middies – Grades 5 and 6 
• Juniors – Grades 7 and 8 
• Seniors – Grades 9 thru 12 (cannot be on the high school team during the season)

Down Memory Lane – James Richard “Pee Wee” Bradshaw

Down Memory Lane – James Richard “Pee Wee” Bradshaw
Down Memory Lane Articles – by Stan Shillington

He was a star shining brilliantly in the world of box lacrosse.

Then, in one tragic moment in 1959, that brilliance was snuffed out.

Jim “Peewee” Bradshaw was returned to Victoria from a May game in Nanaimo, asleep on the back seat of a car driven by a Shamrocks teammate, when the vehicle suddenly careered off the Malahat Highway. Peewee was killed.

In his book “Lacrosse 100,” author Cleve Dheensaw wrote that Bradshaw”…was a heavy set but sturdy little player who was a gifted ballhandler and scdorer, and was one of the most popular Shamrocks ever. He died in his prime…”

Jim Bradshaw grew up in St. Catharines’ East End, excelling at such sports as softball, baseball and swimming. But, like his older brother Bill, lacrosse was his passion.

After working his way through the Ontario community’s minor division, Bradshaw joined the St. Catharines Junior “A” Athletics in 1950 and was instrumental in leading his club to the Minto Cup championship.

Now affectionately dubbed “Peewee,” he spent another two seasons with the Junior Athletics. In 1952, his last year in the junior level, Bradshaw was picked up by Brampton to bolster its lineup in Excelsiors’ successful quest for the Minto Cup.

Peewee was an immediate success when he joined the senior Athletics in 1953 accumulating 36 goals and 38 assists for 74 points. He bettered his personal statistics the following season but the unfortunately have become lost with time. But the Peterborough club knew his value, adding him to its roster in the event his scoring prowess was required in the 1954 Mann Cup battle against Victoria.

The Shamrocks may have lost the national title but the B.C. club still came back a winner-Victoria had persuaded Bradshaw to “Go West, Young Man” for the 1955 season, joining other transplanted Easterners Bob Dobbie, Nip O’Hearn and Geordie Johnston.

The Victoria fans immediately fell in love with the 24-year-old Bradshaw. The Newspapers gushed that he was “Brilliant,” “industrious,” ” a spunky little import,” even “the ever-hustling lad who plays with head as well as heart and legs.”

Three times he was voted Victoria’s most popular player

Victoria captured the 1955 Mann Cup over Peterborough four games to one, Bradshaw and teammate Bill Bamford equalling Eastern superstar Ike Hildebrand’s 16-point output in thee five games.

Nanaimo, noting Victoria’s success, also imported a handful of Easterners for the 1956 season – Arnie Dugan, Don Ashbee, Bob Allan and Harry Wipper -successfully capturing the Western Canadian title. When Nanaimo flew to Peterborough for Mann Cup play, Bradshaw had been added to the lineup.

Victoria returned to Mann Cup competition in 1957 against Long Branch and, once again, it was Bradshaw topping the pointgetters with six goals and eight assists in four games.

Meanwhile, Bradshaw had taken up the coaching reins of the Shamrocks junior squad, guiding the boys to Minto Cup finals in 1957 and 1958. Peewee accumulated 177 goals and 132 assists for 309 points in his four seasons with the senior Shamrocks. His St. Catharines’ statistics are incomplete but what is known is that he gathered at last 53 goals and 46 assists for 99 additional senior-level points.

Another St. Catharines’ alumnus, Hall-of-Famer Harry Wipper, recently observed:

“Peewee Bradshaw was short in size, short in playing years, short in coaching but it should not shorten his time to one day entering the Canadian Lacrosse Hall of Fame.”

Divisions and Rules – Box Lacrosse – North Shore Minor Lacrosse

***Please Note: At this time, all activities planned will be subject to Phase 2 Guidelines.  No scrimmage or gameplay is permitted under Phase 2 Guidelines***

There are currently over 47,000 Box players in Canada. Both males and females play this version of Lacrosse and the ages of competition range from 5-65 years.  Field lacrosse is the fastest growing sport in the United States.

The typical spring schedule for lacrosse includes about 20 games and starts in mid-March and ends at the end of June. A week is made up of one or two practices and up to two games, with some travel due to away games in other cities across the lower mainland.

Practice and game days and times depend on the team to which your son or daughter is assigned, and our association tends to be flexible and will work with you to work around other (sports) commitments so your child is placed on the appropriate about team. 

MINI-TYKE (ages 5 & 6)

Click here for additional Mini-Tyke info

Mini Tyke is an important division in Lacrosse, because it lays the foundation for kids to learn the fundamentals of the game of Box Lacrosse. Kids learn to have fun while they are introduced to skills, basic rules, and are taught about fair play as well as being physically active.

Mini Tyke is for boys and girls aged 5 and 6 years old and is played with modified rules in an effort to help introduce the kids to the game of lacrosse while having fun.

• Mini-tyke sessions are held at the Harry Jerome Rec Centre and typically start in early April and finish mid June.
• The kids play 4 on 4, cross-court with two games played at the same time.  During the game parents are encouraged to come on the floor to cheer the kids on and help with keeping the balls in play.
• Smaller nets are used: 3 ft x 3 ft.
• There is to be no body contact or stick to body contact – only stick to stick contact.
• During the games coaches act as referees and stop play when necessary and to explain the rules of the game.
• Practice sessions to include a 10 minute warm up, 4 x 71/2 minute skill training circuit and 20 minute scrimmage (2 games with four teams) with equal participation during the game.

Kids just need a Helmet with mask, knee pads, small stick, and a jock or a jill. No score is kept and the coaches manage the games with no players sent to the penalty box.

Parents are expected to assist on the floor and each family will take turns bringing “treats” for the kids on the Saturday games.  All parents are encouraged to get involved – mini-tyke requires one head-coach and (at least) four assistant coaches to help at the practices (more are always welcome so bring your sticks!).   One manager is also required to organize (with help from other parents) jerseys, pictures, distribution of t-shirts, trophies and year-end parties.

TYKE DIVISION (ages 7 & 8)

Tyke is an important division in Lacrosse, because it lays the foundation for kids to learn the fundamentals of the game of Box Lacrosse. Kids learn to have fun while they are introduced to skills, basic rules, and are taught about fair play as well as being physically active.

Tyke is for boys and girls aged 7 and 8 years old and is played with modified rules in an effort to ensure all kids on the floor are engaged and participating in the game and having fun.

• Tyke home games are held indoors at West Vancouver Arena or Harry Jerome Arena and practices sessions are held outside at Kirkstone box.

• The kids get equal playing time and play on a full court with one goaltender and five runners on the floor.  Games are 3 periods of 15 minutes running time.

• Our association will also have 3 vs 3 cross-court games, in order to get each player more time with the ball.
• Smaller nets are used: 3 ft x 3 ft.

• Passing rules – will be explained by your coach. (They change some seasons, so coaches will provide up to date rules on passing)

• Contact:

• Referees control the game and stop play when necessary and explain the whistles.

Group and individual team practices start sometime in March with games usually starting in the second week of April.  Details of practice times and schedules will be sent to you by email.

Necessary Equipment: click here for RUNNER, GOALIE.

Helmet/cage:  required.  Hockey type or field lacrosse type, CSA approved.  Mouth guards:  are required.  Reduces risk of concussion in a fall.  Elbow pads: are required.  Hockey or skate board types are fine.  Shoulder pads:  are required.  Hockey types are fine at this level.  Gloves: are required.  Hockey can be used but it is recommended to invest in proper lacrosse gloves.  Hockey gloves have a rigid thumb which handicap your athlete’s ability to catch and throw properly and may hinder his development.  10″ is the normal size for this age and cost about $40.   Jock (or jill): required.  “Ouch!”  Running shoes:  make sure they fit well and offer your athlete proper support to avoid ankle injuries (court type shoes are best).  Knee pads: are recommended.  The outdoor courts can be pretty rough. Soft soccer/volleyball types are fine.  Arm pads:  are optional as gloves with elbow pads tend to cover the whole forearm at this age.  Kidney & back pads:  Required at this level.  Stick: required.   Coaches will check to ensure it is not too long.  The stick should be junior type as the junior shaft is smaller diameter for smaller hands.

Stores in North Vancouver:  Canadian Tire and the North Shore Sport Swap.  Scoffs  in Burnaby and Ice Level Sports in Richmond carry a broader selection of sticks and equipment.

Parents

The strength of the NSMLA is directly proportional to its base of parent volunteers.  Like all good lacrosse parents you will be ask to participate with the team.  It starts with a head-coach, a couple of assistant coaches and a manager, and ends with each family being asked to assist with time keeping and bringing treats to the game.  The manager will also need your assistance with jerseys, pictures, distribution of shorts and t-shirts, tournaments, trophies, year-end parties and the occasional BBQ. It is a lot of fun.

NOVICE (ages 9 & 10)

PEEWEE (ages 11 & 12)

BANTAM (ages 13 & 14)

MIDGET (ages 15 & 16)

Click here for the Canadian Rules of Box Lacrosse used in Novice, PeeWee, Bantam and Midget divisions.

Minor Box Lacrosse is played on a standard sized arena floor and features 6 players (goaltender and five runners) of an 18-20 player team on the floor at one time.

The strategy of Lacrosse is similar to that of basketball, with all five runners involved in the offense and the defense. Added to the appeal are the speed and excitement created by a 30 second shot clock. The combination of action and reaction makes Box as much fun to play as it is to watch.

Box Lacrosse is played almost exclusively in Canada, with annual National Championships occurring at seven levels (peewee through senior). The award of the premiere junior (17-21) championship is the Minto Cup, while the best senior players in Canada (over 21) play for the Mann Cup.

Battle At The Barn ⋆ Bearpaw Lacrosse Events

January 8-9, 2022 

Location: The Plex North 1807 E California Rd, Fort Wayne, IN 46825

Book your Stay to Play hotels via this link:  https://ttievent.com/eventmanager/onlineregistration.asp?D=d&EventCode=I54

USBOXLA Sanctioned:  All players and coaches must be members. If you are not already a member please use this link: http://membership.usboxla.com

4 Divisions: Grades 5-6, 7-8, High School A & HS B. 

Saturday Game Times: 7:30 AM – 10:30 PM (est)
Sunday Game Times: 7:30 AM – 4:00 PM (est)

Questions: Contact us to get your team in on the action!  [email protected] / 317-804-1721

Fee: $1750* per team
$750 deposit due upon registration / Balance is due November 1st, 2020.
* If paying by credit card there will be an additional 3% fee.  Failure to meet the final payment deadline will constitute non-acceptance of the tournament registration and a forfeiture of the tournament spot and deposit fee.

Key Points

• USBOXLA Sanctioned. Download the USBOXLA rule book here
• 4 game guarantee with some teams getting 5
• Certified Athletic Trainer
• Turf playing surface – No cleats are allowed.  Flat bottom shoes only.
• Goal Size is 4′ x 4’6″ 
• Boards all around – no opening behind goals
• New: 2 doors for each bench.
• Concessions are available at the facility. Please do not bring coolers, outside food or drinks.
• Rosters and Waivers Due: January 5. Any HS players that do not complete their registration will not be included in the college coaches packet.
• Water for Teams – Please bring your own water bottles for the benches.

We will follow the USBOXLA rule book with the following changes.

• No cleats are allowed at this facility.  Just flat bottoms shoes.
• 3 x 12 min running time periods.
• 2 min rest between periods.
• Last minute of the 3rd period is stop time if teams are within 3 goals.
• Game clock starts on the hour whether teams are ready or not.  Any team in violation will be given a 2 min delay of game penalty.
• 1  30 second timeout per game per team.  A time-out stops penalty time.
• Pool & Bracket Play – If tied after regulation time teams immediately proceed to a USBOXLA Shootout (3 shooters each and home team decides on whether they will shoot first or second).  If tied after that, there is a sudden death shootout round (all rostered players must shoot before any player shoots twice).
• Championship game will play One 5 minute sudden victory overtime.  If it is still tied then a shootout will decide the champion.

USBOXLA Rule Book Can be found here: OFFICIAL-USBOXLA-Rule-and-Situational-Book-NO-PRINT

Tie Breakers

Max Score Differential Per Game 10

NOTE: Tie breakers within TourneyMachine never go back to the top of the tie breaker list. For example, if three teams are tied with Head to Head as the first tie breaker, and all three teams have a 1-1 record against each other, the Head to Head rule doesn’t break any ties. The system will then go to the next tie breaker. If the next tie breaker is Goal Diff and Team 1 has a differential of 3, Team 2 has a differential of 2 and Team 3 a differential of 1, then Team 3 will be last, Team 2 second and Team 1 first, even if Team 2 beat Team 1 Head to Head because it was bypassed in the first step and does not go back to the top, even after Team 3 is eliminated by the differential rule.

• Record – This is in part based on winning percentage (see below), but also favours the team with the greatest number of Wins, or the least number of Losses. For example, if Team A is 2-4-0, Team B is 1-3-2 and Team C is 0-2-4, they have the same winning percentage, but the Record would favour Team A, then Team B, then Team C due to the Wins.
• Winning Percentage – This is computed as: (Wins + 0.5 * Ties) / (Wins + Ties + Losses).
• Points – Some tournaments allocate points for Wins, Losses and Ties. For example, you could assign 3 points for a Win, 0 points for a Loss, and 1 point for a Tie (a common scenario in soccer). If a team goes 1-1-1 they would receive 4 points (3 for the win and 1 for the tie), then if another team goes 0-0-3 they would receive 3 points (1 for each tie).
• Head to Head – This breaks ties based on the Record tie breaker (or Points, if points are used) against the tied teams. For example, 3 teams have the same overall record at 4-2 and all 3 of the teams played each other an equal number of times. If one team’s record against the other two was 2-0 and another team’s was 1-1 and the last was 0-2, this tie breaker would rank them accordingly. If all three teams had identical 1-1 records, this tie breaker would not be used.

  It should be noted that this tie breaker is completely ignored if all of the teams tied do not play each other an equal number of times. For example if there are 3 teams tied and one team played the other two, but the other two did not play each other, this tie breaker will be ignored (regardless of the outcome of the two games played by the first team).

• Head to Head Two Teams Only – This is the same as the Head to Head tie breaker, except this one will only be used if only two teams are tied. If there are three or more teams tied (even if they all played each other), this tie breaker will be ignored.
• Head to Head Goal Diff – This breaks ties based on the differential against the teams tied with. For example, if 3 teams have tied, this tie breaker calculates the differential for each team, but only using games where the teams have played each other.

  It should be noted that this tie breaker is completely ignored if all of the teams tied do not play each other an equal number of times. For example if there are 3 teams tied and one team played the other two, but the other two did not play each other, this tie breaker will be ignored (regardless of the outcome of the two games played by the first team).

• Goal Diff – The differential tie breaker determines the total difference between a team’s score versus their opponents’. The largest differential wins the tie breaker.
• Goals Scored – The total of a team’s score. The higher total wins the tie breaker.
• Goals Allowed – The total of a team’s opponent’s score. The smallest total wins the tie breaker.
• Pool Place – This tie breaker is only relevant when breaking ties across an entire division. For example, if you have the places set in your pools, within the divisional rankings, this tie breaker will determine that all first place teams in their respective pools should rank higher within the division then second place teams in the pools, and so on.

2021 Battle At The Barn  – All Tourney Teams 

Minnesota Stars

Peewee
Grant Hennen
Torgnyr Wison Elg

Bantam
Carter Harris
Sam Johnson
Jack Schanaman
Colin Pederson

Midget/HS B
Jake Rossman
Layne Kology
Tyler Alvers
Ben Schuster

HS Elite
Zach Picard
Evan McNally
Zach Dewey

Resolute

Pee Wee
Matthew Esguerra
Joe Hayes
Cameron King
Ethan Dodgion

Bantam
Cincinnati 25/26
Nathan Logan
Quinn Riley
Hunter Hemphill
Steven Hamblin

Bantam
Resolute 2025/2026
Will Musgrove
Vance Ames

Midget/HSB
Cincinnati
Nate Clark
Aiden Schramm
Michael Niere

Resolute 23/24

Alex Roe

Josh Wade

HS Elite
Resolute 2023
Cayden Christopher
Luke Ray
Joe Ginnetti
Owen McGee

Haymakers

Midget/HSB
Ryan Frecht: Transition
Mac Link: Forward

HS Elite
Tanner Hegarty: Forward
Michael Fulmer: Defense

True Illinois

Pee Wee
Will Pursley #3
Quinn Acello #77
Caiden Hays #40

Bantam
Caden Smith #51
Nick Quaid #33

Midget/HS B
Jaret Jawor #0
Cooper Ganch #17

L4 Mingos

Midget/HSB
Kaleb Madsen 46
Michael Wheeler 23

Panthers Lax Boys Excel, Defeat Fellow Panthers For PeeWee Championship

By Colin Murphy

As a team made up almost entirely of fourth-graders competing in a league comprising mostly fifth-grade teams, the Panthers PeeWee Crusaders-division lacrosse team faced a tough slate of games throughout the 2019 season.

The Panthers didn’t just hold their own, however. They went and won the league championship.

The Panthers, coached by Bryan Fulton, defeated their big-brother Panthers fifth-graders coached by Jon Pisano, 5-1, in the county’s PeeWee Crusaders division championship game at Annapolis High School on May 19.

The team was made up of goalie Brandt Widmer; defensemen Wyatt Thompson, Trace Klapaska, Alex McDonald, Nathan Schreiber, Jeremiah Morton and Rylen Grundy; middies Nolan Behler, Jake Forman, Nicholas Zenker, Chase Cage, Alan McDonald, Eric Bieda, Braylon Tucker, Jaden Humphrey and Jaxon Vardy; and attack men Chase Fulton, Mason Bombard, Davin Inglis, Landon Szymanski, Cayden Carey and Josh Morton and coached by Fulton, middies coach Bill Forman, defense coach Bobby Widmer and attack coach Todd Zenker.

Made up of 20 fourth-graders and two fifth-graders, the team figured to be overmatched in a league of mostly fifth-grade teams, but the Panthers played well from the start, as 11 of them have played for five years, six have played for three years and five were playing their first season. The team went 8-2 in the regular season and was the only fourth-grade team to make the playoffs.

In the playoffs, the Panthers avenged one of their only regular-season losses by defeating Crofton 10-6; Crofton had defeated the Panthers just two weeks earlier. Fulton led the way with seven goals while Tucker, Zenker and McDonald scored a goal apiece.

The Panthers then squared off with Pisano’s 11-0 Panthers team for the championship. Fulton led the way with three goals and Cage had two, and Widmer and the defense locked down to secure a 5-1 win. Widmer surrendered only seven goals on 24 shots in two playoff wins.

In going 10-2 overall, the Panthers scored 76 goals and gave up only 44.

Coach Fulton said the team had high expectations going into the season based on their experience and despite being younger than most of their opponents, and they slowly began to believe in their ability.

“I told the boys on Day 1 of practice and throughout the season, ‘If you want it, we can,’” said Fulton. “They all looked when I said it like I was crazy. When we won the championship, I asked them if they wanted to know what I meant and they all said yes. ‘If you want it, we will win the championship.’”

90,000 “Spartak” won the first victory in a month in the Russian championship :: Football :: RBC Sport

Moscow “Spartak” in the home match of the ninth round of the Russian championship defeated Kazan “Rubin” with a score of 1: 0.For the capital club, this victory was the first in a month

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Photo: Ivan Vodopyanov / TASS

The match of the ninth round of the Premier League between Moscow “Spartak” and Kazan “Rubin” ended with the victory of the reigning champions of the country with a score of 1: 0.The meeting took place at the Otkrytie Arena stadium.

“Spartak” scored 12 points, moving up to eighth place in the standings of the Russian championship. Rubin with 14 points remained in sixth position. St. Petersburg’s Zenit is still in the lead, with 20 points and a reserve game.

Spartak defender Serdar Taski and team forward Ze Luis were unable to take part in the match. Tusky was injured in the adductor muscle and was out of action for a short time. Ze Luis injured his rectus abdominis and will not be able to play for another two weeks.

Artem Rebrov, who did not play after the match against Zenit (1: 5), took a place in the Spartak goal. Alexander Selikhov defended the gates of the Russian champions in four games – with Arsenal (2: 0), CSKA (1: 2), Lokomotiv (3: 4) and SKA-Khabarovsk (0: 0).

The Iranian striker Serdar Azmun, who was injured in the qualifying match of the 2018 World Cup with the Syrian national team (2: 2), did not get into Rubin’s bid. With the captain’s armband, the Kazan club was brought to the field by Cesar Navas, who played his first match of the season.The 37-year-old Spanish defender signed a contract with Rubin on 31 August, the last day of the summer transfer window. Navas played for the Kazan club from 2009 to 2015, but spent the last two seasons at Rostov.

Spartak scored the only goal in the 48th minute. Quincy Promes, who was playing for the hundredth match for the capital’s club, received the ball from Denis Glushakov, took advantage of the fact that Ragnar Sigurdsson stumbled, turned around, and just shot from under Navas from outside the penalty area. The Dutchman scored the 50th goal for Spartak and the 6th in the current Russian championship, catching up with the leader of the bomber race Alexander Kokorin from Zenit.

In the last minutes of Spartak, Brazilian newcomer Pedro Rocha entered the field, replacing Luiz Adriano. The 22-year-old striker joined the Moscow club from Gremio on 31 August, the last day of the summer transfer window. The transaction amount was € 12 million.

90,000 “Just said,” Will you marry me? ” – she immediately burst into tears. The love story of Panarin and Alisa Znarok – Striped Hockey – Blogs

The brightest hockey couple.

If in hockey they gave a prize for the best transformation during one season, it should have been given to Artemy Panarin: in a year he became the brightest speaker, received a huge contract in the NHL, managed to conquer New York, and also blew up the news feeds with this photo.

The possible wedding of Panarin and Alisa Znarok has been discussed for a long time. Judging by Panarin’s interview with Gornyatskaya Pravda (a small Korkinskaya newspaper), the wedding was planned for the summer, but the coronavirus intervened. The celebration is postponed indefinitely – the Rangers by a strong-willed decision of the NHL got into the playoffs, so there will be hockey in the summer.

Panarin and Alisa Znarok met for the first time at the 2015 World Cup – then the future superstar had the status of an excellent edge in the Shipachev link and an offer from Chicago. The acquaintance did not happen at the most opportune moment – the national team had just burned out for Canada 1: 6 in the final, got into a scandal with the anthem and there was hardly any place for romance at the final buffet table.

“Dad brought Artemy to me:” He is going to play in the NHL. ” Well, great, good luck. We took pictures. This is the first meeting, ”Alice recalled.

Panarin felt a leap in his chest: in the summer, while vacationing in Monaco, he learned that Oleg Znarok likes to spend his holidays in neighboring Nice. I phoned the coach and took off on the train, expecting that Alice was also there, with her family. The calculation did not come true – I had to spend several days in the company of the national team coach, but it even did a good job – Znark did not have a smartphone, and he asked to send him joint photos through his daughter.

And then there was a little trick – to get the girl’s number, Panarin turned on the fool and said that he didn’t know how to send files to the mail – he needed WhatsApp.

“She threw off the number, I peed something, let’s roll it up quietly, but there is no chance at all. She wrote out such a barrier for me … Then it turned out that her young man was simple. And I was sitting angry. The chicken, I thought, does not want to chat with me. I deleted the number, forgot everything. Fuck her, I think, ”Panarin said in an interview with Sports.ru.

It took almost a year to wait for the next chance, but this time Alisa wrote first – she worked with Match TV at the 2016 World Cup and asked the players of the national team to write down a small congratulation on the wedding anniversary of Oleg Znark.

Artemy tried again – he offered to take a walk. I came to the meeting right in the tracksuit of the national team.

“We took a walk around the area near the hotel. The conversation started somehow easily: The topic seemed open, very sincere and insanely humorous. There were a lot of sarcastic jokes. I walked and thought: “What the hell is going on?” However, the first impression was very good. I was all so happy to go back, ”Alice said in an interview with R-Sport.

During the tournament, I had to meet in secret, but they could not hide from LifeNews correspondents: they took several joint photographs of the couple, but, fortunately for Panarin, they published them after the World Cup – and this information passed by Oleg Znark.Alice told her father about the new boyfriend – before flying on a joint vacation to Italy. A serious conversation did not work out – Znarok first hung up, and when he calmed down, he did not mention Panarin in the conversation.

The affair with the head coach’s daughter influenced the communication in the national team – moreover, as Artemy himself said, Znark was uncomfortable, and he avoided talking at the 2016 World Cup. We managed to talk like a man after the tournament. “Come on, more serious,” – with such admonition Panarin returned to Chicago.

Alice also came to him – later, together with Artemy, they will move to Columbus, and in 2019 they will be in the suburbs of New York. In their life, at first there was very little publicity: first, Panarin was seen together with Red (Alice’s dog), and later the first joint photos appeared. Luxury and parties are also at a minimum – Panarin does not like to throw money around.

Almost everyone sees Panarin as a cheerful gouge who makes fun of his girlfriend in a story, but this is only one side of their relationship.

“In a special way, he is touched by his kindness to others, mercy, how sensitive and attentive he is to other people. I don’t remember having to ask him for something twice. Sometimes he himself notices everything. For example, after moving to Chicago, I lived without work and away from my family. It became sad. Artemy felt this moment and brought an easel into the house – a thing that brought me back to a happy childhood.

I loved drawing in Riga, but somehow I forgot about this hobby.It became insanely pleasant, the easel immediately changed the atmosphere in the house. He donated not just an object, flowers or some kind of clothing, but thought, perhaps even asked my relatives what I really need, ”Alisa recalled.

They also discussed the future of Artemy in the NHL together – after moving to the Rangers, they wrote in the comments that Artemy chose New York only because his girlfriend wanted to work as a model. Later, in an interview with Alexander Golovin, Panarin will clarify this point:

“I called Alice to the agent’s house, we sat together.I asked: “What do you think?” She named another club. Small enough town. She said: “Well, nothing, let’s go there.” Not for money, but in order not to be underestimated.

There was a much better offer. It would be more logical to agree. And the agent said that it would be more logical to choose another club, play there for three years, then sign another one – and it was possible to earn 120 million instead of 80 million, because all salaries go up in three years. But this is three years to worry, to squeeze out of myself, to be nervous, played well or badly.So Alice did not fall for any New York, she said: “Let’s go there, we will buy a house, we will still be happy, rejoice, everything will be fine.” And I answered: “No, we are going to New York anyway.”

Panarin and Alisa are now settling in a new house in the suburbs, which Panarin has long dreamed of. And, most likely, this particular house will become their cozy family corner. As it turned out, Panarin made the offer a year ago – in St. Petersburg, in the area of ​​Palace Square.

“Just said,” Will you marry me? ” And that’s all.Alice burst into tears at once, I restrained myself as best I could. Although now she says that tears were also running down my cheeks, ”said Artemy.

Even at such a crucial moment Panarin managed to get into a funny story – he called Znark to tell him about the engagement, but he was at the training camp with Spartak and, instead of listening, told Panarin about the victory in the freight train and dropped the call.

Artemy plans to invite about 100 people to the wedding, but without artists – this is quite in the spirit of this open, public, but at the same time very modest couple.

Photo: RIA Novosti / Alexey Kudenko; instagram.com/alisaznarok; instagram.com/artemiypanarin

Will be done!

The guest of the graduation is Julia Sianto, a certified nutritionist and biohacker. Collects symptoms and analyzes into one big picture, individually selects nutrition and supplements to restore optimal functioning of the body and all its systems. Learn to monitor your health!

You can also listen to the podcast using: Apple, Google, Yandex, VK

Favorite books of podcast guests

In each issue, our guests recommend what they think is the best books.We have carefully studied the recommendations, removed unnecessary things and left the main thing! Fill out the form and we will immediately send you a juicy PDF document in your mail with a list of 10 best books according to the podcast heroes. Well worth reading!

Links and useful information

Podcast content

[04:09] What is Julia’s diet? How can you tell if a food is not right for you?
[10:05] What is “family systemic therapy of subpersonalities”?
[25:37] What indicators can be used to assess your current state?
[30:10] How do I read the test results for testosterone?
[34:18] What tests should I take and what should I measure on a daily basis?
[37:36] How is the paleo diet different from the keto diet, and which one is better? Is there a perfect diet for everyone?
[55:56] What does Julia Sianto do? How to choose a competent nutritionist?
[1:09:07] What is Gilbert’s Syndrome? What did Julia learn about herself through experiments?
[1:16:45] How can you resist breakdowns and stick to your chosen power system?
[1:18:22] How to take T3 and T4 hormones? How to Improve Sleep?
[1:21:48] Julia’s personal story: why did she move to Riga?
[1:25:42] Heading “5 in 1”: book, tool, question, habit, film.

was mentioned in the issue

1) Contrast – dry cleaning in Moscow and St. Petersburg (one-time 15% discount on the promotional code Will be done! Valid until the end of 2021)
2) IFS, Psychedelic Experiences without Drugs, and Finding Inner Peace for Our Many Parts – podcast by Tim Ferris with Richard Schwartz
3) Chris Masterjohn, Lara Brydon, Yulia Yusipova – health specialists
4) Genotek, Atlas and SelfDecode – genetic tests
5) Oura Ring – smart ring for sleep tracking
6) Book Club – a community of non- fiction from the project Will be done!
7) Basic check-up – list of analyzes
8) IFS Russia – IFS-practitioners and IFS-psychotherapists in Russian
9) Healthy lifestyle in a big city – Olga Baloga’s podcast

Nikita Maklakhov on the Internet

1) budetsdelano – profile Instagram
2) makniko – Facebook profile
3) makniko – VKontakte profile
4) willbedone – Telegram channel

Julia Cianto on the Internet

1) juliasianto – Instagram profile
2) BodyDecoded – Telegram channel
3) juliasiantomartins – Facebook profile
4) BodyDecoded – professional site

Heading “Five in one”

1) Books – Catherine Shanahan “Smart Gene”, Weston Price “Nutrition and Physical Degeneration”, David Perlmutter “Food and the Brain”, Bessel van der Kolk “The Body Remembers Everything”, Sue Johnson “Hug Me Tighter”, Lyudmila Petranovskaya ” The Secret Support “, Emily Nagoski” How a Woman Wants “and Naomi Wolf” Vagina “
2) Habits – Track the cycle and its correlation with the state after waking up
3) Tools – Products from Google, Canva, Evernote, Cubux and barefoot shoes
4) Questions – What state am I in now? What will I be happy about in the coming days? What will bring joy in the future and what will I do today to bring it closer?
5) Movies – Big Little Lies and Ordinary People

Feedback Competition

The book by Nikita Maklakhov “It will be done!” A listener with the nickname Motka is autographed free for a review of the podcast in iTunes.Congratulations!

You can also win the To Be Done! Book if you write a few kind words about the podcast on iTunes. Our team is happy to read your reviews and will be happy to send you a gift. We summarize the results at the beginning of each month!

Key ideas for release

1. It is possible and necessary to improve health and well-being in different ways, including through psychotherapy and experiments with nutrition. Learning to monitor your condition and notice your needs is critical.
2. There is no diet that is perfect for everyone.
3. Studies of peoples living in primitive society in different parts of the planet show that there are several universal principles of nutrition. In a diet based on them: a) there should be animal products, b) the internal parts of animals and bone marrow are especially actively used, c) there are traditionally a lot of root crops d) cereals and legumes, as well as green leaves, are used to a lesser extent.
4. “Systemic family therapy of subpersonalities” is a special direction in psychotherapy, which is based on the fact that a person learns to separate his inner “I” from the influence of parts of his personality acquired in the process of life, but none of these parts considered bad.
5. If the priorities are set correctly, then the power is pulled up. No one is perfect and you don’t need to strive for 100% perfection and control, but if you treat your body like a child who needs both love and boundaries, then you will increasingly choose what is optimal, without coercion.

Practical advice

1. Every morning ask yourself the question: “How do I feel today?”
2. Track the relationship between cycle day and state, sleep and nutritional quality, amount of physical activity and mood.
3. Nutrition and a healthy lifestyle are not a panacea. Many things can only be solved with psychotherapy or similar practices.
4. If you are ready to start experimenting with food, the first step is to test the paleo diet without dairy products, grains and legumes, but possibly with pseudo-grains (buckwheat, quinoa, millet, etc.). For most, this will work best.
5. In order to assess whether a specialist, for example, a nutritionist, is right for you, do not look only at diplomas, but be sure to read his articles and posts on social networks, and also ask for recommendations.A person is not equal to a piece of paper.

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Release Sponsor

Thank you for your help in preparing the issue dry cleaning Contrast . More than 70 collection points have been opened in Moscow and the Moscow region, in St. Petersburg – 6, in both cities you can order field service. Until August 31, there is a special offer: cleaning of down jackets with a 20% discount. You can also get a one-time 15% discount on all types of services with the promo code It will be done! 90,028 by the end of 2021.

Text version of the podcast with Julia Cianto

[00:07] Nikita Maklakhov : Good afternoon, dear friends! A podcast from the project “To be done!” – a program for those who want to do more in less time, as well as live and work stress-free. I am its host, Nikita Maklakhov, and you are listening to episode # 171. Today my guest is Julia Sianto, a certified nutritionist – specialist in nutrition and supplements, as well as a biohacker and health optimizer. I learned about Julia for the first time from the podcast of my friend Olga Balogo “Healthy lifestyle in the big city”, and I highly recommend him.Then Yulia came to visit us at the closed MET club and acted as an expert on nutrition and decoding of laboratory tests. And some time ago I personally turned to her with approximately the same goals, so that she would help me understand, figure out what was going on inside my body on the basis of the tests that I passed. And now I want to introduce Yulia to you too, and at the same time to talk about what to do in order to feel 100%. Julia will tell you how to assess your current health status, what indicators you need to monitor, and what is included in the basic health check-up.Let’s also talk about nutrition: how the keto diet differs from the paleo diet, which one is better, and how to choose the perfect one for you. We will find out if there are such food rules that are suitable for absolutely all people, and what to do if we still cannot adhere to any rules, we break down and gorge on cakes for the night. Julia herself calls herself “honest to the point of squeak,” and I think you will soon understand why this is so. In this issue, in addition to questions about diets and health, there will also be personal ones: Julia will talk about her experience in psychotherapy, as well as about eating disorders and family difficulties.And before starting our conversation, I want to say thank you for the help in preparing the issue to our partner – this is a dry cleaner “Contrast”. I recommend that you use her services if you live in Moscow, the Moscow region or St. Petersburg. Dry cleaning has been operating for 23 years, and now there are more than 70 collection points. At the same time, it is very convenient that it is not at all necessary to come to the collection point, you can call a courier, he will pick up, and then bring back your things already clean. Dry cleaning technicians take even complex orders, work with delicate fabrics, fur, leather goods, evening dresses and so on.If you think that your favorite thing is damaged and cannot be restored, then try contacting the Contrast dry-cleaner. If there is even one chance to save the situation, experts will definitely help you. Please note that there is a special offer until the end of August – a 20% discount on cleaning down jackets. In addition to down jackets, dry cleaning accepts any items of clothing, curtains, bags, shoes, soft toys and even bed linen. The list of services is huge, it even includes the services of a tailor, you can, for example, fit, shorten or hem school clothes.In my family, these questions are not yet relevant, but I know that many come up with them on the eve of September 1, so now you have a recommendation of where to turn to take off unnecessary worries. You will find a link to the dry cleaning website in the description for this issue. And, of course, for you there is a special promo code “To be done!”, Which gives a one-time 15% discount on all types of services until the end of the year. Now, let’s move on to a conversation with Julia Cianto, pleasant listening. Julia, hello! Thank you for stopping by.

[04:06] Julia Sianto : Hi Nikita! Thanks for the invitation.

[04:09] Nikita Maklakhov : How are you in your mood? What did you eat today, what did you eat breakfast?

[04:13] Julia Sianto : The mood is wonderful, I have been dancing for the last 5 days and am recovering a little. I had breakfast with what happened, because I have been living for the last 5 days in a hostel in St. Petersburg, thinking something hastily from what I get. Breakfast looked like 3 eggs, avocado, a little arugula, lettuce, tomato and sprat, and some dates for dessert.

[04:44] Nikita Maklakhov : By the way, a frequent question is that when you adhere to a certain type of diet, especially strict veganism, for example, and leave somewhere unfamiliar, it’s a big problem to find something to eat. I remember just when I was still on a raw food diet in Thailand, my wife and I went to Phuket, spent half a day looking for some place, in the end we didn’t find anything, went to some chain restaurant, and I had 7 plates of salad there ate, which consisted simply of lettuce leaves.Therefore, it is not so easy to deal with it. How do you solve this issue, how do you plan your food on trips?

[05:23] Julia Sianto : My food is very simple: meat, fish, eggs, vegetables, fruits, dried fruits – for the most part, I eat only this. In any cafe, restaurant you can order a steak with salad, or grilled fish and vegetables, usually there is no problem with this. Breakfast – shakshuka, eggs with vegetables. I always make sure that I have a little fruit and dates with me, in any shopping mall that sells dried fruits, sells fresh dates, I love them very much.For me, it’s dessert on top and some calories in the form of carbohydrates. Plus, if I eat somewhere, as now in a hostel, or live somewhere where there is an opportunity to cook, it is always eggs, often canned fish without oil, in my own juice, salad – arugula, tomatoes, cucumbers. On the train, for example, I have a classic breakfast with canned fish, mackerel or ivashi, and cucumbers. This is my usual breakfast.

[06:25] Nikita Maklakhov : How do you feel about, for example, nuts or muesli or protein bars? Do you trust them?

[06:33] Julia Sianto : In general, I am okay with them for my clients, for example, but for myself I try not to use them, because I’m not very good with them.I react to nickel-containing products.

[06:44] Nikita Maklakhov : Nickel?

[06:45] Julia Sianto : Nickel. Just like I react to jewelry, for example. A large amount of nickel is found in any plant seeds. If earlier I just felt that I was somehow not very good with nuts and seeds, I can eat a small amount, but a large amount seems to cause heartburn, a deterioration in well-being. And now I just try not to eat, if possible.

[07:09] Nikita Maklakhov : I liked your story about the watermelon – you wrote on Facebook that you were eating watermelon and then with the help of something realized that it made you feel worse than usual.I’m just wondering how to develop such a degree of attentiveness to yourself, your health, your body, in order to understand that a particular product has not very desirable effects?

[07:30] Julia Sianto : Most people do not need this sensitivity at all, and they probably would not envy me, knowing how sensitive I am to many foods. In my case, all physiological effects are very clearly manifested on the psyche, first of all, and it is precisely because of psychological issues that I at one time began to get involved in nutritionology.I began to understand that somehow I can, perhaps, manage this a little better if I pay more attention to nutrition, nutrients, and supplements. I don’t know how such a sensitivity can be developed, because to some extent it has developed on its own. Okay, I want to feel great, what am I going to do for this? For my clients, who also often ask this very question: “How can I understand what suits me and what does not,” – when I ask them to start observing themselves, I, of course, always recommend, firstly, the practice associated with meditation, with the observation of what is happening with your body.These are written practices, we write a food diary and a diary of well-being, mood, correlation with the cycle for women. And then you can try to find relationships. Psychotherapy, of course, develops this awareness: how I am today, and how I feel. In fact, this is one of the main questions that I ask myself every morning: “How am I today?” And it helped me to understand that somehow today is already the 5th day in a row not very good, and for 5 days I ate these watermelons.

[09:07] Nikita Maklakhov : What do you pay attention to in your diary, what do you recommend your clients pay attention to? What moments, effects, sensations do you note?

[09:18] Julia Sianto : I ask you to write down all the food.Probably, it is very important to write down, if suddenly there are any drops in well-being, energy, if they suddenly feel offended, aggressive towards their loved ones, if their stomach rages, physiological things – the stool has changed, the head hurts, they slept badly. Both psychological things and physiological things, but I’ll tell you honestly, I rarely ask anyone directly for a food diary, usually the analysis is done when everything seems to be fine, but something is wrong, and let’s understand some nuances. This is partly secondary work.

[10:05] Nikita Maklakhov : We’ve only been talking about nutrition for a couple of minutes, but we’ve already mentioned both therapy and mindfulness. What place does nutrition and specific food, products generally occupy when we talk about healthy eating? Or, after all, at first we deal with ourselves, with our heads, and the food will gradually improve by itself?

[10:23] Julia Sianto : I think, ideally, one and the other should happen in parallel. I am always very happy when my clients already have psychotherapy, or when they are meditating.But often, if I understand that a person just needs such support, I often recommend that they go to a therapist too, sometimes even instead of me, in the first place. I cannot say which is primary, because I see how much can be fixed in the head by “fixing” the hormone. The hormones of the state of our gut, the state of deficiencies in the body are such things. I think these are interrelated things, it cannot be said that one is more important than the other.

[11:09] Nikita Maklakhov : And in your experience, are there any most understandable problems or, perhaps, emotions like guilt, anger, shame, which are most clearly correlated with eating disorders? What if a person has nutritional problems, you assume that this psychological trait is most likely to be present, and not some other.

[11:33] Julia Sianto : Probably anxiety, persistent, chronic or explosive anxiety, and, in principle, mood swings. Further, it is important to understand how they correlate with the cycle, if we are talking about a woman, and how they correlate with nutrition. But despite the fact that all this is also worn into psychotherapy: I have anxiety, what can I do about it, and then they drove all the practices of awareness, it can be very much smoothed out by nutrition.

[12:04] Nikita Maklakhov : How? What foods affect anxiety?

[12:09] Julia Sianto : When I said that it was possible to influence it with nutrition, I thought that I had not finished speaking, because not only with nutrition, but also with the correction of hormonal levels, in the first place.Neurotransmitters in our head, for example, are also hormones, and therefore, when I say hormones, I mean all the hormones that are in our body. There will not be an unambiguous clear nutrition that is suitable for every person, we definitely want to stabilize the blood glucose level as much as possible, comfortable for this person. For example, if he is actively training, then slightly larger fluctuations are possible; if a person is sedentary, then we want a diet that will keep blood sugar levels as stable as possible.This alone will already affect mental manifestations. Be sure to look at the balance of protein, carbohydrates, fats, the balance of neurotransmitters. Anxiety is very often of a genetic nature, you can look at it and try to correct it with biohacking, additives that can give something that a person needs, and slightly turn the psyche into a state of greater stability.

[13:23] Nikita Maklakhov : What about therapy, maybe you have some preferred directions? I read on your blog that you yourself worked for Internal Family Systems.I learned from you such a direction, as I understand it, it is about the dialogue of internal characters in the process of therapy.

[13:43] Julia Sianto : Yes, IFS is my favorite therapy, I tried a lot of things, IFS is, perhaps, what is, in my understanding, miracole.

[13:53] Nikita Maklakhov : Is this generally some kind of official direction, or is it rather an invention of an individual specialist?

[13:59] Julia Sianto : Yes, this is a completely official direction, it is not as old as psychoanalysis or even gestalt, it is not so many years old.The author’s name is Richard Schwartz, he had a great interview, a podcast with Tim Ferris, he is also an ardent fan of IFS. In one of his podcasts, they conducted a live session with Tim Ferris, I already knew how this method works, I already had experience in therapy, I had a session for myself in parallel with this podcast, it was very cool. You know, this is perhaps the most effective, gentle therapy I have ever known – there is no judgment, no evaluation. IFS was originally created on bulimics, people with an eating disorder like bulimia, when people eat a lot and then go nuts, usually in the form of vomiting.Always in the case of bulimia, a person has an inner part, which is very, very ashamed, which is accused, which hides very deep heavy feelings behind it. And a person is not able to touch these feelings, from the intolerance of this pain he has bulimic attacks. It is in IFS that we consider this part with compassion, with love, because it serves something very, very important.

[15:28] Nikita Maklakhov : What is the basic idea? I somewhat roughly designated it in my own words, but hardly anyone understood me, so tell me what the basic postulate of IFS is.

[15:37] Julia Sianto : The basic postulate that we have parts, internal parts, and they are all one big family, they all care about each other and, first of all, about us. Inside every person there is self – this is a word untranslated into Russian, this is not “I” in the Freudian sense, it is precisely self. And the idea is that this self is not disturbed, it cannot be injured, it cannot deteriorate, it is always there, always loving, valuable, everything is always good with it. Even in the most traumatized case of a person with severe PTSD who was raped throughout childhood, he will always have this preserved pure self, which can be accessed, and which connects these internal parts together.Parts can be roughly divided into three types: the first is exiles, these are abandoned parts, where there is unbearable pain, horror, fear, grief, trauma. In order not to face these emotions every day, a person must grow up a manager, he grows up a manager for himself. The manager is the part that explains why not, why we are going to jam now, instead of crying and meeting with this part, he says: “We need to work, we will now eat a chocolate bar and will work. You never know that you are bored, we need to eat and we will work. “In traditional psychotherapy, perhaps this would be called a rising defense. The difference in IFS is that we do not treat these protections negatively, we remember that the manager has his own task, his own reason to be, he protects us. There are also firefighters – these are firefighters, when suddenly the manager took us somewhere? or something happened, some kind of trigger, in general, to this injury, and the manager does not cope, then the firemen turn on, when the brain fills with a siren, a veil, it turns off, and the person usually does crazy things – impulsively rushes into something , bulimic attack.What happened after the manager, who just stuck, the fireman came and said: “God, no, it’s unbearably ashamed to be like that.”

[18:23] Nikita Maklakhov : Is the firefighter initiating this insane behavior, or does he come when everything has already been done and must eliminate the consequences?

[18:30] Julia Sianto : A firefighter appears when the manager fails, when the manager is unable to keep the psyche in a stable state, and the person is triggered by his injury.

[18:42] Nikita Maklakhov : In fact, the firefighter starts this whole movement.

[18:46] Julia Sianto : No, it starts with some kind of trigger, be it a smell, a meeting, a conversation, someone’s phrase that depreciates in relation to you, it doesn’t matter. It all starts with a trigger, and then the parts are connected. The basic idea behind IFS is that we love these parts and don’t get to the injury before they let us get through. There is a lot of compassion, living and self-love throughout IFS.

[19:17] Nikita Maklakhov : What is the ultimate goal of this story? Should we unite them all into one, or just so that they all get well, calm down, become friends with each other?

[19:29] Julia Cianto : Yes, something like that. This is the passage to these losses, to injuries, to a crying child, most often, frightened, offended. What’s going on with this part? This is considering, giving it a place within yourself and accepting your parts, accepting yourself in the end.

[19:55] Nikita Maklakhov : Can you tell us a few words about how you did it in practice? How did you understand, for example, in what situations who connects with you? What did your firefighters and managers look like, what did they do? And how much progress did you end up with?

[20:08] Julia Sianto : Let’s try.I can tell you very briefly about one of the sessions that, perhaps, shocked me the most. I had a rather traumatic birth, although it was at home, wonderful, there were two midwives, everything ended well, the baby was born in the pool. In general, from the philistine point of view of a person who is immersed in natural childbirth, everything went great. Only for me it was a terrible injury, a trigger for many years. And literally in one IFS session, this tangle unraveled, and it was great.The point was this: every time I remembered giving birth, it was pain, the most important trigger, that I was in unbearable pain, all these beautiful homemade 14 hours I screamed, because I couldn’t do anything else. And there is no one to blame for this – I myself wanted a natural birth, I did not want to go to the hospital. Everything seemed to be good, you see, this voice that says: “But it was still good” – this is the manager. He says: “Look, what a wonderful childbirth, what a wonderful baby it turned out, how everything healed quickly, you can’t say at all that you gave birth, everything is wonderful” – this is the manager.He does not allow to touch those feelings that were actually there, but as soon as some trigger happened – a girlfriend giving birth, a story about a beautiful home birth – a firefighter came, it was either tears or aggression towards the world: “Never I won’t give birth anymore, go to hell. ” When we started to sort it out in therapy, we talked to the manager, he said, “Okay, okay, come in.” By the way, this is a very interesting feeling, when you talk from this self, from yourself with your part, which is also you, the brain is slightly disconnected into two parts.It’s a very psychedelic experience, quite like Tim Ferris. The manager agreed, missed, and then I try to go into these feelings, I am covered with aggression, which I naturally project onto the therapist. And then at some point I was covered with a veil, I had a feeling that I had fallen into a trance, I could not help reacting at all, it seemed to me: “God, what am I doing here, you just need to turn off Skype now, don’t, at all nothing is needed “- this is a fireman, this is such a veil. And the way the therapist took me out of there with the help of special questions, she began to talk with this fireman, as with a part, I was responsible for him.That is, my self merged with this firefighter, the firefighter makes it so that you stop being in your self. In IFS there is a word blending – to connect, and there is a word unblending, and he carried out this unblending, we were able to make the firefighter retreat, gave a way to these feelings. And then there was already sympathy for this girl who was giving birth, who was in unbearable pain, tears fell, then we found a place for her in my body, I regularly come there, give her love, sympathy, what she did not receive in childbirth, although she needed it.But this is probably a very personal experience, somehow it looks like this. And all this in one session.

[23:54] Nikita Maklakhov : I understand correctly that, in general, this area is designed to quickly solve problems, is this not about therapy lasting 10 years?

[24:02] Julia Cianto : Yes, that’s right. In the beginning, a person learns to do unblending, believe me, it is very difficult, it really causes a brain explosion at first. But when you master this instrument, you, in principle, then already with yourself can conduct this kind of sessions, as I do from time to time.Now I very rarely, pointwise come to therapy, upon request, to speak out if I have no one else. This kind of session, literally a few, solved all my main problems. And then there is a period when you this abandoned early part, preferably at first every day, go there to her house where you settled this part, and once again live everything that was lived and slowly heal this part of yourself.

[24:58] Nikita Maklakhov : Where to look for specialists in this area? As far as I understand, it is not very well represented in Russia?

[25:05] Julia Sianto : Now the certification of specialists in Russia has begun, I have already worked with a certified therapist, it was back in October 2020, a year has passed soon.Now, I know, there was one more thread, probably you can google just “certified IFS therapist”, probably Google knows.

[25:28] Nikita Maklakhov : Okay, then let’s switch to a less personal, more general abstract topic. Let’s talk about health. Tell me how to understand that it makes sense to be engaged in health? That the current state in which we live day by day is not the norm, despite the fact that we are used to it? What are the criteria, what to pay attention to, what to measure, how to feel in order to understand that it makes sense to go somewhere, even if nothing seems to bother you?

[26:01] Julia Sianto : You know, I’ll now carry out a metaphor with a new psychological world, there is such a phrase: “How do you understand what you need to see a psychotherapist? You have a mom – you need it. “Accordingly, you have a body, which means it would be great to check it regularly and watch what is happening there, and listen to yourself. How can you understand that something is not okay – you can go through a scan of the body, see what you would like and what it really is. For example, starting from the very top: head – is there a headache, are there mood swings, is there anxiety, is there a strong PMS in terms of a woman’s mood, is her hair falling out. And going down – what kind of skin we have, what rashes, how many of them; even lower – whether the joint, the spine hurt, whether the hands are numb, whether the stomach hurts, maybe it doesn’t hurt, but the abdomen is constantly swollen – by the way, a very common sign – like a stool, is it regular enough, is everything okay.What do we have with the genital area, if women, what about the cycle, how regular it is, abundant. Are we happy with everything in our body? Does he really have a feeling that this is the maximum, the optimum?

[27:35] Nikita Maklakhov : And all this does not lead to an increase in anxiety? Because it is obvious that hardly anyone will be able to answer in the affirmative that everything is perfect. Anyway, you start digging, medical student syndrome will appear, you will find all imaginable and inconceivable diseases. What good will it do?

[27:53] Julia Sianto : For this there are specialists, for this they come to me so that I would separate the wheat from the chaff and say: “this is okay, this is normal, but it could be better”.For this, analyzes are submitted, we have numbers that are objective, and we can say something more objectively. One of the indicators that I forgot to say is how a person gets up in the morning, how cheerful he is, how much he wants to live, create, do what he loves, and enjoy. How much a person is able to enjoy life. As it shows, people who are well and actively rejoicing, they usually have health, too, everything is in order.

[28:39] Nikita Maklakhov : But at the same time, if we talk, for example, about some classical specialists, like doctors, it will be strange to come to them and say: “Doctor, I’m generally fine, but I want to dig in or improve. “The doctor is unlikely to help in this case. The same is with the tests, and on my way I see, and from the experience of interacting with you, that I passed the tests, everything seems to be within the framework of normal numbers, but then it suddenly turns out that the normal range is not normal, and something is needed- then it is all the same to identify, correct, even if it seems that the analyzes initially do not show anything so terrible.

[29:20] Julia Sianto : Yes, there is an optimum that doctors are traditionally not taught, although now there are a lot of knowledge improvement programs, and now more and more clients come to me who doctors already recommend some supplements, change lifestyle.In general, they do what I do, often quite competently, while these are doctors from an ordinary polyclinic. I believe that this industry will gradually transform. But usually doctors do not pay attention to this, most of my clients are people who were told: “Everything is fine with you, go.” They come to me, and we understand that it can be much better than normal.

[30:01] Nikita Maklakhov : Tell us just a few words about the ranges of normal values ​​in analyzes.I realized that when you see the referent that testosterone should be from 5 to 20 – these are not super ideal numbers that are right for you, this is the average for the hospital. Roughly speaking, they took a million people, measured it, and it turned out that healthy people have testosterone readings in this borderline. But specifically for you, in fact, this does not mean anything at all, and how then to understand what is the optimal value of the same testosterone for you?

[30:38] Julia Sianto : Laboratory standards are established, if they are not factory-made, for 95% of those who passed this analysis, we make up the standard for them.Some tests are taken by people with specific signs, so the norms there can be very strange and not entirely healthy. For example, this is often the case for the thyroid gland, in central Russia women will often have problems with the thyroid gland, we almost all have iodine deficiency, and we, for example, have rather underestimated values ​​for thyroid hormones T3 and T4. How to determine the optimum – firstly, there is a database, I have 5 different pieces of them, I periodically look through and delve into what this analysis specifically means.For example, you gave a wonderful example with testosterone, testosterone is a hormone that gives vigor, activity, desire to conquer, aggression, competitiveness – everything that we traditionally refer to as a brightly masculine manifestation.

[31:54] Nikita Maklakhov : Aggressive masculinity.

[31:55] Julia Cianto : Yes, exactly. On the other hand, the higher testosterone we have, the less problems a man will have with being overweight, with energy, with a high-quality persistence, with libido, with an erection.Everything is the same wonderful thing about testosterone. Accordingly, what we want from testosterone in the analysis depends on the individual. If I see a young man who is fine with an erection, libido, genital area, he has no complaints, he does not have excess weight, he enough for everything, then he may have testosterone low enough. But I’ll put it deeply enough, because he has no symptoms.If, with such a low testosterone, we have a lot of excess weight and everything else, low libido, low sexual constitution, then we understand that most likely we want to raise testosterone, the person will immediately feel much better.

[33:06] Nikita Maklakhov : But, again, we cannot consider testosterone, just as testosterone. That is, roughly speaking, take, inject the hormone and rejoice further, it is obvious that you need to look at other criteria, too, by a bunch of other tests.And how then to understand and find out what is connected with what, and what is the general picture, how it should look like?

[33:28] Julia Sianto : Yes, that’s right, that’s why I’m asking you to turn in a large panel of tests to see their interaction. Because naked testosterone itself will not say anything, it is important for me to understand what picture of everything else it is in and, accordingly, what I can do, what I can offer non-pharmacological, in order, for example, to create conditions in the body for greater production or better use of testosterone.How to understand how analyzes and meanings are interconnected – listen, I’ll tell you how I basically work, most of my work.

[34:09] Nikita Maklakhov : Maybe tell me to begin with, what is the minimum list of tests, according to which you can track most of the deviations, diseases, or vice versa normal moments?

[34:21] Julia Sianto : I have a list of tests for a check-up, I can send you it, give you a link so that people can simply download it in a convenient format.To list it very briefly, there will be a complete blood count, a marker of the thyroid gland along with antibodies, these will be renal, hepatic markers. If we have a question from the scales, hints of hypoglycemia, then these are necessarily markers of carbohydrate metabolism – glucose, insulin, glycated hemoglobin. Not in all cases, if I understand that perhaps it is necessary to look, these are sex hormones, but not all, but selectively according to the situation. Lipidogram, of course, that is, cholesterol and its fractions. These are vitamin D, B12, folates, sometimes copper, for example, or zinc, sometimes I ask for an ultrasound scan additionally, because this can also give additional information.

[35:21] Nikita Maklakhov : What about some home measurements? Are there parameters, indicators that you recommend to measure at home on a regular basis?

[35:30] Julia Sianto : Yes, definitely – this is basal body temperature, it is especially important for women, especially for those who are overweight. Immediately see what we have with the thyroid gland, because the basal body temperature shows the efficiency of the thyroid gland. This is the body temperature that we take in the morning, just waking up, without getting out of bed, a thermometer immediately under the tongue and see how much it will be there.Ideally, around 7-8 in the morning, the indicator should be 36.5-36.6. If it is lower, then we understand that most likely the body does not warm up, our body is heated with the help of thyroid hormones, in particular, T3. And then you can, accordingly, suspect that we have a lack of T3 and look at other symptoms of hypothyroidism, reduced thyroid function – this is excess weight gain, a tendency to constipation, dry skin, a tendency to depression, mood swings, and overeating. There are definitely more symptoms, but these are the most basic.

[36:39] Nikita Maklakhov : And for residents of, say, St. Petersburg or similar places, without even passing any tests or measurements, deficit, deviation and what kind of problems can be assumed? For example, vitamin D3, what else is usually lacking on average in people in such cities?

[36:56] Julia Cianto : Vitamin D – guaranteed. It is better to take it and see what indicator a particular person has in order to find his individual dosage.Because someone may need 5,000, someone all 10,000, depending on genetics. For vitamin D, I usually recommend vitamin A, you need to look at nutrition, but most often you need it, and K2. Magnesium is almost always needed, most people do not eat enough magnesium, simply due to the depletion of our soils. To many, especially women, especially women with large breasts, in the active fertile period – this is iodine, selenium, and this can be solved by nutrition, not supplements, but this should be monitored on a daily basis. Probably such a base.

[37:43] Nikita Maklakhov : Is there even at least one nutritional system that, plus or minus, is guaranteed to provide the body with everything it needs on all fronts?

[37:52] Julia Sianto : In the modern world, perhaps not, simply because we live in civilized cities, lead a sedentary lifestyle, do not stagger under the sun all the time, do not sleep in the fresh air. Our soils long ago were agricultural crops with fertilizers, they were depleted soils. Our animals, which we eat, do not graze on young green grass, they are fed with grain, corn, and soybeans.Again, even our plants are not wild, not nutrient-dense, and it is very rare that anyone can afford to feed on concentrate. I find it very difficult for the most part. If, of course, we go to a village in the tropics or at least to the south, then it’s probably possible, and then it will be food close to that of primitive tribes, near paleo food, where we eat a sufficient amount of animal products – meat, fish, eggs, vegetables, seeds in small quantities, leafy plants and especially root vegetables and seafood.

[39:03] Nikita Maklakhov : As I understand it, now paleo and keto for some reason, probably, there are some objective reasons, the most popular, the most in demand. Are there any decent alternatives, and how did they deserve their popularity?

[39:18] Julia Sianto : I’ll say a few words about paleo and keto, and especially about the differences, because it’s always strange for me when people combine these two types of food into one. They are very, very different, they are similar only in that a sufficient amount of animal products is consumed in paleo, and keto is most often based entirely on them.And that paleo can be a low-to-medium carbohydrate diet, but it doesn’t have to. Keto is a ketogenic diet, it is low-carb, this is when we eat up to 20-50 grams of carbohydrates per day, and this makes our body go into a state of ketosis – the production of ketones that feed our brain and cells instead of glucose. For example, I am not a fan of keto on a daily basis to everyone and all my life, I really do not recommend it. I like to use keto only strictly for its intended purpose, only when you need to lose a lot of weight, and when a person has no contraindications, and for 4-5 months, preferably in winter, when it will be optimal for a state of ketosis.Basically, keto is justified for cancer, oncology, Alzheimer’s, dementia, and any kind of brain problem. Keto is very good when a person needs to be brought to a stable plateau of blood glucose levels. Paleo is food for life, it is just food on which you can live very wonderfully all your life, and it is based on how even modern, although there are very few of them left, primitive tribes eat. In principle, it also keeps blood glucose levels fairly even, and consists of whole, healthy, nutrient-dense foods.Actually, paleo is the closest type of diet that will maximize the nutrients from food, precisely because the very idea of ​​paleo is a nutritiously rich diet. For every unit of calories, we try to maximize the amount of nutrients.

[41:33] Nikita Maklakhov : And why, by the way, do we generally focus on the nutrition of ancient people? Still, they ate this way, not because they could choose, but on the contrary, because there was a shortage and ate what was. Why is it worth focusing on them when we have such a rich selection of everything?

[41:49] Julia Sianto : Because research shows that this diet is specific to humans.Our bodies have evolved on this diet for many millions of years, and agriculture has existed in our civilization for 10-12 thousand years only. This is nothing for the evolution of our intestines, we are not adapted to consume so many seeds, so many phytic acid and antinutrients that are contained in plant seeds. We can use some of them, but not so many. Dairy products are the same story, we use them for a very short time as a species. The only species that uses them in principle, and not all people are able to digest lactose.Alternative? Good question. Vegetarians very often come to me, for example, and ask me to adapt their diet so that it is as optimal as possible, still gives the maximum, but does not contain meat, chicken, fish. Then I recommend focusing on vegetables as a base, oils, in particular, olive, coconut. If a person consumes dairy products, then the only, perhaps, can be a plus – this is with a vegan, vegetarian diet, when dairy products provide a large amount of nutrients, especially with a good fat content from animals that feed on young green grass.If a person eats eggs, then definitely eggs on a daily basis. These are roots in large quantities and nuts, seeds, grains, legumes in an activated form – we soak, ferment, process, cook in a pressure cooker – we try to maximize the absorption of nutrients from them and reduce the amount of potential antinutrients.

[43:52] Nikita Maklakhov : Why is there such a basic, urgent question for everyone, like nutrition, why there is still no consensus, standards, what to eat this, and that’s it, stop running from one diet to another? Why is there still such a range from just the same raw food diet to, for example, I have a very beloved and respected Dr. Jordan Peterson, and he and his daughters had autoimmune problems for a long time, and they solved them thanks to a diet exclusively based on meat , only meat and everything, a lion’s diet.For a person who, for example, drowns for veganism, such food is probably just a brain explosion, that as it is, only eat meat, nothing else. How is this even possible?

[44:43] Julia Sianto : This is due to the fact that humans are, in fact, an omnivore, and we can indeed live on a purely vegan, raw food diet for quite a long time. By the way, at one time I also went through this, for about three years I was such a raw-foodist, half-raw-foodist, and then for another three years I was a strict vegan.Then I had a step-by-step path back to meat. Basically, a person can really feel good on many types of diets, the question is how long, what will it cause in the body. And there is also a nuance: if you look at different parts of the planet, we have a different climate everywhere. By the way, there is a very interesting book by Dr. Weston Price “Nutrition and Physical Degeneration”, “Nutrition and Physical Degeneration”. It is not very politically correct written, I can tell you right away, this is the end of the 30s, I read it in the original.This is a study of 11 different parts of the planet in those years, before the invention of antibiotics, a study of different tribes that had just been discovered, they were only affected by civilization. And he compared the traditional food, the food of a Western person and the food of those who found themselves at the junction and genetically completely belonged to the original peoples, but were already beginning to eat like a Western person. Price was a dentist, so he checked the amount of caries in everyone’s teeth, while describing what they ate and how much they had tuberculosis.And he showed with specific examples, photographs of how the teeth were distributed in children, whether they have a large enough jaw, how the skull is formed. He showed how nutrition directly affects different people, regardless of genetics. In different parts of the planet, of course, people ate differently, he went to Alaska, there people ate meat, fat, mainly seals on the coastal strip, those inside, mostly deer. If he went to Papua New Guinea, then there, accordingly, there were a large number of coconuts, fruits, seafood.He splendidly described the Maasai family in Africa, who feed exclusively on the meat, milk and blood of their animals. And he investigated the amount of caries, the amount of degenerative diseases in different kinds of people. Indeed, everyone ate differently, which is why there are so many diets. He identified several principles that work for absolutely all peoples on the entire planet. Firstly, all people eat animal products, he did not find a single tribe that would be strictly vegetarian.Moreover, a very interesting case, there was an island in Polynesia, several tribes lived there, and they had a constant war. And they stopped all wars once a week, because the tribe that lived in the center on the mountain, which did not have access to the sea, had to go down through the lands of rivals and collect animal sea food for a week. Because if they didn’t, everyone knew that their women would stop giving birth. The same thing, some tribe from the Andes traveled a huge number of kilometers in order to get dried fish roe, which contained iodine, for their women so that they could give birth.They exchanged caviar one to one in weight for gold. In general, the point is that, first, animal products were used everywhere, and the internal organs of animals were used in large quantities. This is what was most appreciated – liver, heart, kidneys, thyroid gland, brain, bones, bone marrow – this is the food that is really rich in nutrients, fat-soluble vitamins, and minerals. This is the food that was given to girls and young people before the wedding season, before conception for maximum fertility, was given to pregnant women, lactating women, leaders, children.In general, all those who needed additional food. Another point: in traditional societies, cereals and legumes were used very little, seeds were used, they were usually stewed for a long time, fermented in a special way. We did everything to improve the absorption of nutrients from them and destroy a large number of antinutrients. And, in fact, probably one of the most interesting points: very little green vegetables were used. Now everyone says: salads, cabbage are all great, but in traditional societies, the focus has always been on maximum calorie content and maximum nutritional value.Green vegetables have very few calories and, in general, not that there are very many nutrients, there is a lot of fiber, nothing more. Primitive people used a large number of root crops – these are just vegetables with a high saturation of nutrients, with a certain calorie content and which, accordingly, provide satiety. And another, by the way, an interesting nuance on the topic of the keto diet, if you study genetics, then now genetic traits have already been identified among northern peoples such as the Eskimos, which do not allow them to go into ketosis for a very, very long time.That is, even when all carbohydrates are cut to the limit, only on animal products, they do not go into ketosis, they continue to produce a fairly large amount of glucose. It is still being discussed why, but this, perhaps, suggests that just being in constant ketosis is not good, otherwise evolution would not have done this for those peoples who should be constantly in ketosis.

[51:23] Nikita Maklakhov : Considering all of the above, is there any kind of diet that can suit me or just another person, if we study it well? Some kind of super personalized diet.Can we say that there is one diet for one particular person that suits him better than all others?

[51:43] Julia Sianto : Probably we can test it. If a person comes for the first time, and he has never been fond of any diets, he has no ethical reason not to follow a diet, I usually recommend trying Paleo-ish – this is when paleo is without dairy products, but including a certain amount of pseudo cereals – this is buckwheat, quinoa, millet, amaranth, which are plant seeds, but are not cereals.And perhaps white rice, because it is the most neutral of all grains. Usually, on such a diet, the vast majority are good, and then you can already try to introduce dairy products for people without excess weight, try to clean up something. Try how I took a long and painful way to remove nuts and seeds, for example, or chocolate, from which I peeled off for a very long time, but without which there was a huge leap in health. Some people may not go for nightshades, they contain a small amount of poison, and in some people they can cause triggers, but most people are okay.Then individualization begins, the path is when we remove, introduce, try. I personally introduced the same dairy products three times and in the end I still completely removed them, because without them it is much better.

[53:05] Nikita Maklakhov : It seems that you are telling recipes for advanced people who have not eaten junk food for a long time, do not drink alcohol, juices, or soda. Do you have any description of the levels of evolution of human nutrition, that at the first level he has everything, at the second he refuses, for example, from McDonald’s, then he stops drinking soda, juices, and at 99 he already comes to a good balanced diet ?

[53:35] Julia Sianto : You now, in general, described this pyramid, this is how it most likely happens.I don’t want to sound like some kind of nun: this is the only way to eat, God forbid, you eat a donut or drink a glass of juice. Long-term adherence to a suitable diet for you in your daily life makes it possible to be much more neutral somewhere at a party, on vacation, suddenly eat something wrong and generally be okay. It’s much easier to digest it and not really notice it. With the help of constant nutrition, we restore, in fact, our intestines, improve the work of enzymes, and then we can sometimes allow ourselves something.

[54:30] Nikita Maklakhov : I will take a short break to announce the name of the winner in the Book for Review competition. At the beginning of each month, I give a prize to one of the listeners who left their impressions of the podcast on iTunes. And at the end of July, I suppose, a listener with a funny nickname Motka Svobodnaya receives a gift. Motka, please, do not forget to send me a personal message in social networks or to [email protected] with your mailing address, and in return I will send you my book “To Be Done!” with my autograph.To everyone else, dear friends, let me remind you that you can also get a book from me if you leave a review in iTunes. Your feedback will not only delight me and my team, but will also help our podcast reach new listeners. Meanwhile, in our “Book Club” we are finishing our discussion of stoicism using the example of the book “The Joy of Life” and will soon move on to studying a new, also very cool book of the non fiction genre. So, if you would like to join our company, look for the link to “Book Club” on the page describing this issue.

[55:47] Nikita Maklakhov : What is the name of what you do? What do you call yourself as a specialist?

[55:53] Julia Sianto : Officially, my nutritionist is written everywhere, I have a diploma in nutrition therapy, nutrition therapy. But this is more for convenience, this is what people know. In fact, I am engaged in the optimization of health, that is, healthy people come to me, for whom everything seems to be okay, but something is wrong, and the doctors kicked them off. I delve into their analyzes very often in their genome and try to optimize their health as much as possible, show their tendencies, what is worth paying attention to.Therefore, probably a health optimization consultant. And I sometimes laugh that I’m guessing by the analyzes.

[56:40] Nikita Maklakhov : But you don’t have any medical education. How do you justify yourself, explain why you can give some expert advice regarding health to other people?

[56:53] Julia Sianto : Firstly, I adhere to a very strict framework that I do not make diagnoses, do not recommend prescription drugs, I have no right to prescribe them.In principle, I do not write out anything, I provide exclusively informational services – I tell you what you can try, I give you ways. Probably, this is the first excuse for myself that I do not call myself a doctor and in plain text say that I do not treat anyone. I help a person figure out how he works, this is probably the most important thing. And the second reason is that they come to me, it works, they recommend me very actively. 70% of all clients come to me on the recommendation, despite the fact that I have a popular blog, but most of them come on the recommendation, because it works.Apparently I am doing something right.

[57:57] Nikita Maklakhov : At the same time, if you go to the same Instagram, then at the request of “nutritionist Julia” there will be a hundred or even a thousand different profiles. How to understand how qualified a person is in front of us, what to ask, what should he know, study, go through? What diplomas should I show? How do we know that he can help us in some way?

[58:21] Julia Cianto : I don’t know. You can probably just read a person, because a diploma does not mean anything in this market now.I shoveled all the courses that now exist, okay, maybe not all, I’m not perfect. But I constantly monitor what is new, and at one time I also dug a lot, choosing for myself what I want to learn, where, from whom. I have not yet found a single program that would be available to me in time and financially, in Russian this is not, in principle, perhaps, there is, perhaps, one that is plus or minus ok, and then you need to gain experience. I took university courses on Coursera, and now I am starting my studies at a British university in the Health Scientist program.I realized that the only way is higher education. Therefore, I would be guided by the fact that a person has a higher biochemical, medical, but first of all I would read, read what a person writes, listen to podcasts, listen to videos, how he responds, what a person recommends, how it goes, his tone, his manner and feedback, perhaps.

[59:36] Nikita Maklakhov : Who are you watching yourself here and, perhaps, in the West? Who is your authority in this area?

[59:42] Julia Sianto : Probably one of the main teachers, he is not aware, however, that he is my teacher is Chris Masterjohn.I really love Lara Brydon, she is about hormones, this is my favorite topic right now. Of all the Russian nutritionists, I like Yulia Yusipova the most, I learn from her.

[1:00:10] Nikita Maklakhov : What other sciences and disciplines are good to include in case we want to advance? And what did you study, what areas besides nutrition, maybe the same genetics, biochemistry, endocrinology? What have you studied?

[1:00:27] Julia Sianto : First of all, biochemistry, basic physiology.If a person does not understand how a cell works, how mitochondria are arranged, what processes occur, how assimilation takes place, for example, the Krebs cycle, cellular respiration, how it works. If all this does not understand, then, probably, with this person just about the same keto diet there is nothing to talk about, because he does not understand how keto works in principle. Therefore, basic biochemistry and physiology were primary for me. This is genetics, because now I am especially fond of genetics, I have access to professional databases, so I really love clients with already donated genomes, which I can run through the databases and get something out of there.

[1:01:12] Nikita Maklakhov : Why are those bases better than general universal services like Genotek, Atlas and other guys?

[1:01:20] Julia Cianto : You probably know by the scale of information and verification. Genotek, Atlas has a good service, but it’s very limited, you really can’t research, look somewhere. I use SelfDecode, I followed them for a long time and ended up buying a professional account, I trust them. They have just a splendid selection of databases, by the way, you can add this to the part that I admire, where I study.

[1:01:52] Nikita Maklakhov : Okay. As far as I know, you came to this topic, as many people come to their topics, thanks to personal requests and personal problems. Let’s talk a little about it, at what point did you realize that something was wrong and in which direction did you dig?

[1:02:09] Julia Sianto : I guess all my life I thought that something was wrong with me. I completely understood this, probably at the age of 25, when I got married, and we were kind of going to get pregnant.By that time, it was already clear that I had long, incomprehensible cycles, the devil only knows what about fertility. At one time I was diagnosed with infertility, a year and a half without menstruation at all. In general, we got carried away with this, plus, of course, since puberty I have been struggling with being overweight. Despite the raw food diet, by the way, let’s start with the raw food diet, I came to him precisely because I had bulimia. After that, I went on a raw food diet, where I finally ended up with bulimic attacks, but I continued to overeat, just less high-calorie food, healthier.And despite the seemingly strict restrictions, I continued to be overweight, I continued to have a very strong face puffiness. And somewhere at that moment, we realized, thanks to my ex-husband, he brought me a list of symptoms of hypothyroidism – an underactive thyroid gland – and said: “Look, it’s you.” At that time I was still a noble alternative woman, and I started therapy with iodine, which changed me, of course, forever. For the first six months I came to my senses, for the first time in my life I felt light, I stopped eating so much, the weight dropped and, most importantly, the cycles became, albeit long, but more regular, every 45 days.And I had a definite ovulation, after that there was a pregnancy, quite easy, and everything went well. It became interesting to me, I began to read, to follow when the baby was growing up, it was very difficult for me psychologically, I ate a lot due to old habits. We both stopped being vegan then, and I just started slowly introducing different things, first of all, cakes. Motherhood turned out to be a very dreary and boring business, especially in exile and without help. And then I began to read casually about insulin resistance, again about hypothyroidism.By the way, then my analyzes were already quite decent for the thyroid gland, for the endocrinologist everything was normal. Then I will understand that in fact, no. And then I just read about paleo, in about the same way as you just talked about this carnivore diet: “How is it, how can you eat only meat?” I am also a retired vegan, I think: “How do I bring meat to the house, we have pasta, vegan pizza, this is classic food, rice, soy stuff, how is it.” But at some point I decided on this, my husband went on a business trip for two weeks, and I was left alone with the baby.I thought: “I’ll try,” and, in general, I ate meat and salads for two weeks. And it was so great that when he came back, I said, “Sorry, of course, I will eat meat for the most part, I feel very good.”

[1:05:33] Nikita Maklakhov : There was no story that the body somehow lost the habit of eating meat, there was some kind of poisoning, maybe at first?

[1:05:39] Julia Sianto : Not at all, the first steak was euphoria, just stars flew up inside the brain, it was so nice.And for the first time I started to gorge, it turned out that a sufficient amount of meat, protein eats me up, I can eat and forget before lunch or before dinner and generally not remember about food. And before I constantly had a snack, every half hour or hour you want to put something in your mouth, something to chew. And for me it became a value, it gave me freedom from food, then everything went on. Then I kept in line with the paleo, and for 4 years now.

[1:06:27] Nikita Maklakhov : What interesting things have you learned about your body during this time? What are its features, specific properties? How was all this taken into account in the nutrition system, supplements, and so on?

[1:06:39] Julia Sianto : During these 4 years I have learned much more about myself than in my entire previous life, I think.Firstly, I found out that I have genetic breakdowns in some places, in particular, I have Gilbert’s syndrome, which gives me hesitation in my head, great fatigue, very poor tolerance to alcohol, tobacco smoke, in principle toxins even in the air. in water and in watermelons. Gives, on the other hand, yellow skin and a great tan. I realized that I have a genetically poor conversion of T4 to T3, this is the thyroid gland. And, accordingly, despite the fact that I have an ideal TTG, 1, I have T4 in the optimal range, T3 is at the very bottom, sometimes even below the norm, and it does not rise at all, simply because the conversion is very bad.Because of this, I have been on the verge of depression all my life. When I realized this and stopped resisting the idea that I still need additional hormones, in particular T3 in combination with T4, and I began to take them, my life changed, divided into before and after. Now I am such a hard-working person compared to what I was, I cannot describe it in words. Another nuance is just about impulsivity, about the tendency to addictions, which also haunt me all my life. I just saw it in my genome, my three homozygotes for the COMT gene, who tell me: “Well, yes, what do you want, you have high dopamine, which is very poorly purified and, accordingly, burns your receptors”.I think very quickly, speak quickly, switch quickly, switch off very hard after that. Prolonged purification of dopamine, it is difficult for me to fall asleep, my thoughts are spinning in a circle, if there is any stress, I work very badly under it. And then there are all sorts of things with the cycle, because one of the things that I constantly monitor is my cycle, and I am very different on different days and phases of the cycle.

[1:08:57] Nikita Maklakhov : How did you find out about Gilbert’s syndrome? I understand that this is a fairly common story, about 10% of the population.

[1:09:05] Julia Sianto : Yes, depending on the type of population, from 5 to 30%, for the black population. I found out because I had constantly high bilirubin, and at the border, the genetic test only confirmed it, but even without it, everything was clear.

[1:09:21] Nikita Maklakhov : And the story about taking hormones, how good is it at all? Because I often hear that it is better not to get involved with this, because you can get hooked, break some of your mechanisms, it is better to do without it.

[1:09:35] Julia Sianto : I resisted to the last, because I knew that I had hypothyroidism, remember, I told this story that we found it out before the pregnancy. After that, I did everything I could – nutrition, exercise, sleep, stress reduction, deficits were corrected. I really had tests wow, and at the same time, my T3 was always down, all the time there was no strength, all the time there was a depression, low body temperature, terrible frostiness, low libido.Whatever I did, T3 was at the very bottom. And this winter, for the last two years, I have been living in Riga, we have the same as in St. Petersburg, long, dark winters without the sun, which very much make me depressed, and a personal crisis was also superimposed. And somewhere in December, for the first time in my life, I seriously thought about antidepressants, I realized that I can’t get out, I wake up and start crying in the morning, and so it has been for a week. And here it turned out that someone very successfully wrote somewhere about a specific drug, which turned out to be easy to order in the European Union.Because with natural thyroid glands, this is exactly what I drink, what contains both T4 and T3, unlike that Thyroxin, which is useless for me to drink in principle, I need T3, I need a combination. A drug was found, which turned out to be very easy to order, arrived in 3 days, everything within the European Union. I don’t even remember, I decided to just try, ordered and started drinking the minimum dosage. Two weeks later, I suddenly realized that everything was over, the depression was over, and then there was a selection of the dosage. You know, now I make sure that I always have hormones with me, preferably a lot, let them deteriorate better, but so that they never stop being in my bag, in my house.Because for the first time in my life I do not walk on the brink of depression, despite a very strong heartbreak, a broken heart, a personal crisis and other things, I work from morning to night, everything is great with me. For me, this is a state that has never been attainable before, so for me now there is no question: to drink or not to drink hormones.

[1:12:13] Nikita Maklakhov : What else is there, if it’s not a secret, interesting in your purse in terms of dietary supplements, supplements, some things that are over-the-counter? What do you pay attention to, what do you experiment with?

[1:12:24] Julia Sianto : The last love is the artichoke and B6, it all improves the bile outflow.It is important for us with Gilbert’s syndrome; while taking artichoke, my temples disappeared. Once I was with an osteopath for another reason, he looked at my face and said: “You have bilious on your temples. And you have a bone on your leg – it’s all bilious. ” I then somehow did not pay attention to it. Every time I give a lecture, I take something from there for myself, including. I gave a lecture on the thyroid gland, before that I started drinking hormones. I gave a lecture on menopause, preparation for menopause, I realized that I probably already periodically need progesterone support in the second phase, I started doing it.I gave a lecture on Gilbert’s syndrome, I injected myself with an artichoke. And, you know, it worked like that, the bile outflow clearly improved, and the rash on the temples disappeared. The artichoke and B6, B6, by the way, are also associated with the cycle, they are needed to remove copper. An excess of copper, especially in women, can cause bouts of rage, postpartum depression, because copper accumulates during pregnancy and is then poorly excreted. If a woman has a copper coil, for example, this can also lead to a build-up of copper. And there are just people who genetically poorly excrete copper.I always have a zinc deficiency, this can be seen from the dots on the nails, I constantly had them until I started drinking zinc on a regular basis. And zinc is needed to remove copper.

[1:14:25] Nikita Maklakhov : What are dots on nails?

[1:14:27] Julia Cianto : White lines. So, if you drink zinc, they disappear, oddly enough, and I just realized that I probably lacked zinc, and started drinking it. So zinc is also always with me, and then I found information that zinc is very often paired with B6.And B6 is also tied to bilious, in general, now I have my favorite three – this is an artichoke, B6 and zinc. And B2, of course, is Gilbert’s syndrome, how could it be without it.

[1:14:59] Nikita Maklakhov : And if we talk about non-drug, non-pill interventions, what have you tried, what have you done or are doing in terms of health optimization? What practices, gadgets, devices, what did you play with?

[1:15:15] Julia Sianto : I use the Oura Ring – this is a ring that tracks my sleep very well and counts my steps, works like a bracelet.The most important thing for any woman in general is to track the menstrual cycle, this is tracking, first of all, the discharge from the cervix, how it changes with the cycle. When ovulation occurs, when menstruation occurs after ovulation. Ideally, it is advisable to measure the temperature for some time during the cycle, because it shows how quickly progesterone rises, how high it holds and for how long, what is our second phase. This all tells about the cycle and about the hormonal background of a woman much better than any tests for estrogen, progesterone that can be passed.I regularly ask my clients, especially those who want to get pregnant or improve hormonal levels, to monitor the menstrual cycle, basal body temperature and discharge, their correlation, to understand how a woman is arranged. And for me it gives information for every day, every day in the morning I am – and what am I today? So that I may not always, maybe completely believe what I think.

[1:16:37] Nikita Maklakhov : How easy is it for you to adhere to this lifestyle, diet? And what do you usually recommend to your clients and clients to make it easier for them not to break loose, not to run away into binges, seizures?

[: 16: 53] Julia Cianto : First, I recommend psychotherapy, I recommend mindfulness and tracking.Because we are not perfect, and we definitely have situations when we do not what is optimal for us, but what seems pleasant at the moment. And it’s okay, if being with yourself is not ideal, okay, then it’s easy to stick to, because I can be anyone, I don’t forbid myself anything, but I choose. Then in 99% of cases I have the resource to choose what, I know, will be pleasant and good for my body. And then a habit is developed – the habit of supporting oneself so that it is comfortable.But even if not – okay, such a day, tomorrow will be another day, tomorrow will be better. In general, it’s easy enough for me to stick, and that’s why I’m still such a fan of paleo, because I eat very well, I eat a lot, with love, I always taste good. I can easily find my food, it is socially approved for the most part, although not everywhere now, but it’s easy enough for me, in fact, automatism to some extent.

[1:18:12] Nikita Maklakhov : Can you point out any habits that should be introduced first of all to people who want to improve their health and nutrition? And what, in principle, is the basis, the structure of your lifestyle?

[1:18:28] Julia Cianto : First of all, people would like to learn to sleep.

[1:18:31] Nikita Maklakhov : By the way, have you noticed any improvements and changes in the quality of sleep in six months or how much time has passed since taking T3?

[1:18:40] Julia Sianto : By the way, this is the only thing that has not improved, but even slightly deteriorated. And this is very logical, because T3 is directly related to other hormones that are involved in the work of the adrenal glands and thyroid glands. Each hormone has its own peaks of release, the peak of T3 choice is 3 am, the peak of T4 choice is 6 am, the peak of TSH choice is 12 am, then cortisol and adrenaline enter this system.If we take additional T3, we do it in the morning and in the afternoon, we interfere with the work of the adrenal glands. And, for example, in the habituation stage, I had great difficulties, on the contrary, with falling asleep, but for me this is the side effect to which I agree. And then the body rebuilds and adapts a little. Here I know that I am a little hurt, but the advantages are so huge that I agree to it.

[1:19:41] Nikita Maklakhov : What then is the optimal time to take this drug?

[1:19:46] Julia Sianto : It’s optimal if you drink it the tiniest bit around 00:30 at night, so that it dissolves by the 3rd.Slow it down, of course, in a cunning way – in a plastic capsule that is long-lasting, but you don’t really want to swallow plastic on a daily basis. In coconut oil, on top of date fibers and again oil, three times it’s all in capsules, slow down. In Holland, for example, I know you can order slower T3 as a drug. Ideally, this is so, then the maximum dose is around 3-4 in the morning, and then at 6-7 in the morning T4. Then it will optimally synchronize you with the circadian rhythms, but it’s very confusing.So I rebuilt a little, but I am not taking my hormones in an optimal way.

[1:20:44] Nikita Maklakhov : Are you doing something for sleep?

[1:20:47] Julia Cianto : I sleep at the appropriate time. For the most part, in my normal life, not dancing, I go to bed at 10 pm. I drink magnesium, in the second phase of the cycle I increase myself progesterone, because I have some lack of it. Progesterone also helps sleep, very often, therefore, in women in the second phase of the cycle, sleep worsens than in the first.

[1:21:15] Nikita Maklakhov : And what form of magnesium?

[1:21:17] Julia Cianto : I love citrate, it goes well for most people. Glycinate is good, glycine is not good for me, so I love citrate. And I always sleep in a mask, I create darkness for myself, sometimes even with earplugs, if this is a noisy place, but I try to sleep in quiet places.

[1:21:38] Nikita Maklakhov : Okay. Finally, tell a few words about how you ended up in Riga? Why exactly there, how do you live and don’t you want to come back?

[1:21:49] Julia Sianto : I have an interesting story, I myself am from Chelyabinsk, but I studied in Moscow, in Baumanka, and lived there for 8 years.Then I traveled around Europe, and I really liked it there, I fell in love with a country called Slovenia, learned the language in 3 months, entered the university and almost moved. I lived there for the winter and had to start studying, but at the last moment I accidentally ended up in Portugal – there was an open Schengen area, I hitchhiked, lived on couchsurfing and ended up in Portugal.

[1:22:27] Nikita Maklakhov : At what age?

[1:22:29] Julia Cianto : I was 24.At the very last moment, at the final point, in Lisbon, I met my future husband, and he persuaded me to stay, I exchanged Slovenia for Portugal and got married. Therefore, I lived for almost 4 years in Portugal, we had a baby, then my husband found a job in Germany, and we moved. We lived there for another 2 years, after which we divorced. My son now lives with my ex-husband perfectly in Dusseldorf, I go there all the time. And I went back to dancing, because I danced all my life, and when we moved to Germany, I was able to return to my favorite kind of dance – West Coast Swing.I got carried away, it was happiness, I realized that I had lost 5 years of my life, not dancing, completely in vain. I met a young man, I went to him in Riga, simply because it was convenient, it was great love, it was cheap, because after the divorce I was no one, nowhere, at that moment still without documents. It was a difficult situation, I used social assistance in Germany for a while. I lived in a very scary smoky place, the only place I could find. My relationship began to develop, and we had a lot of things together, the dances are the same.He just said to me: “Listen, why don’t you take up nutritional science? You still consult everyone around you constantly, you tell everyone something. You are already doing this anyway, go learn. ” So it happened, and at some point it was just convenient to move to Riga, we began to live together. I have been in Riga for 2 years, but not for long now, I am going to Israel. But I am going to Israel, because it is warm there, there is my dad, the sea, my favorite climate. There is very strong social protection, now I understand how important this is.This is the place where I can imagine myself growing old. You know, probably with age it becomes more and more important, now with a pandemic, with a crisis, such a reality check happened, when I looked around in Latvia, I realized that, damn it, I don’t want to grow old here when there is no dancing, I I don’t want to live here at all. And most importantly, I do not want more children, and for my young man it was important. I see myself in Israel, and I think it will be interesting.

[1:25:28] Nikita Maklakhov : Cool, let everything turn out in a new place.

[1:25:31] Julia Cianto : Thank you.

[1:25:32] Nikita Maklakhov : Then let’s move on to the final section, as I understand it, you’ve already prepared for it. Tell me what book you can recommend on the topic or off topic.

[1:25:42] Julia Sianto : I can give some advice on the topic of nutritiology, what is related to nutrition, and what personally inspired me at one time. In terms of nutrition, as I have already mentioned, this is Weston Price’s “Nutritional and Physical Degeneration”.

[1:26:00] Nikita Maklakhov : Has it been translated into Russian?

[1:26:01] Julia Sianto : Unfortunately, no, there are dotted translations of individual chapters. But there is a good copy of Katherine Shanahan’s “Smart Gene: What Food Does Our DNA Need”. There she relies, among other things, on Price and uses his ideas in many ways. And I really love David Perlmutter, his most famous books are Food and Brain, Intestine and Brain. And yet a new book came out, I have not read it, but I want it, he has everything confirmed, everything is proven, while it is very easy to read.And not on nutrition, there are several books that have changed me, you know, when you read, and immediately insights, immediately life changes. About psychotherapy Bessel van der Kolk “The body remembers everything”, as he writes about IFS, including. About relationships – this is Sue Johnson’s book “Hold Me Tight”, about how we build relationships in adulthood based on attachment. Something that changed my approach and vision of relationships in general. Affection – Lyudmila Petranovskaya “Secret support”, relationship with a child, with oneself-child.And two feminist books that at one time got me out of this patriarchal Vedic world and made me who I am, brought me back to me – these are Emily Nagoski “As a Woman Wants” and Naomi Wolf “Vagina”. I love them very much, I recommend them very dearly.

[1:27:50] Nikita Maklakhov : Okay, let’s move on to habit, to practice – to something that is in your life, that you do every day.

[1:27:58] Julia Sianto : Once again, I track every day what day of the cycle I am in, what state I got up in, what state I woke up in.If I wake up and the sun is shining, even if it does not shine, but the birds are singing inside – this is one thing, then I understand that the day will be cool and fruitful. If I got up, everything seems to be fine, but I’m preparing breakfast and suddenly I catch myself thinking of evaluating others, condemning, someone is to blame in my head, everything is scary, everything is unbearable, what will happen to me. If I catch this, then I change my attitude towards myself on a given day, and I understand that I need to relax, it is better to interact less with others, to give myself a discount on the fact that today I am not optimal.This daily tracking is probably the best habit I have.

[1:28:57] Nikita Maklakhov : Great, let’s move on – an instrument, something from the virtual or real world that helps you in life or work.

[1:29:06] Julia Cianto : I’m a big fan of Google Docs, I have a life in them. And all things Google – mail, calendar. I use Canva a lot for all my designs, this is my choice. I am writing to EverNote.

[1:29:22] Nikita Maklakhov : He’s still alive, that’s good news.

[1:29:25] Julia Cianto : Yes. I also use a program to track my finances, a very unpopular program – Cubux. In addition, as I said, I have an Oura Ring, which works like a bracelet for me, but it is more comfortable, you can sleep, dance, wash, even dive with it. And one more thing, I thought it might be interesting, I use barefoot shoes.

[1:29:55] Nikita Maklakhov : Even now in St. Petersburg?

[1:29:57] Julia Sianto : Yes, even now in St. Petersburg.The only thing is, I put a thin silicone pad under the heel when I walk on the tarmac. But it is the barefoot, flexible, wide shoes that are important for all my bones and wide legs.

[1:30:13] Nikita Maklakhov : Okay. Going further, the fourth point is about a question for self-reflection.

[1:30:19] Julia Sianto : There are several questions, they are ranked by timing. At the beginning, what I have already said: “In what state am I now, am I today? What discount to give yourself or what load? Further short-term planning: “What will I be happy about, what will I be happy about in the coming days, in the very near future”? I define my meaning in life as joy, as gaining experience, living this experience and receiving joy from it.Accordingly, I constantly plan what I will be happy about, be it a job, a meeting, a trip, dancing, relationships, whatever. And finally: “What will give me joy in the future, and how does it affect my present day? What am I doing today in order for this future to come nearer, so that everything goes where I want it to go ”?

[1:31:16] Nikita Maklakhov : Okay, and finally – a movie or a TV series.

[1:31:21] Julia Sianto : This is difficult, because I watch very little, mostly read and listen, I’m generally a human being.Of the ordinary TV shows that I rarely watch, but some of them impress me very much – this is, perhaps, “Big Little Lies”. And the series is about the relationship of ordinary people, it is called “Ordinary People”.

[1:31:42] Nikita Maklakhov : Great. Julia, thank you for the conversation, we will gradually finish on this. And finally, tell us where you can be found, how you can be consulted. And maybe there is something else that you yourself would like to say or wish to the audience.

[1:32:00] Nikita Maklakhov : Thank you, Nikita. I blog on Facebook very actively, this is my main platform, where I write quite frank things, including nutritional posts, too. Now Instagram has begun to develop for me, there is just more nutritional science, although I can’t do it without a personal one, as you already understood from our conversation. And Telegram, but there is already purely nutritional science. Plus, there is a site where you can find all the information about my services, all the details, prices, conditions, everything on the bodydecoded site.com. I really liked this name, body decoded is the deciphered body, this is the essence of what I do. I see each person as a mathematical problem, as a puzzle that I need to assemble or disassemble, see how everything works, and then put it together and explain to the person in understandable words what he is about, how he works. What I would like to wish our listeners is, perhaps, awareness, no matter how trite it sounds, but it seems to me that everything starts with it.

[1:33:12] Nikita Maklakhov : Dear friends, thank you very much for listening to the end of the episode, we just have to add a short summary.Today, Julia Sianto and I talked about how to feel better and stay healthy. This can and should be done in a variety of ways, including with the help of psychotherapy and careful, controlled experiments with nutrition. And, of course, in any case, no matter which approach you choose, it is critically important to learn to listen and hear yourself and your body, notice your feelings and needs, and monitor your condition. To do this, Julia suggests, at least, periodically measuring basal body temperature and more often asking the question: how do I feel now? For those of you who love writing practices, you can also keep a food diary and a mood diary.And my guest strongly recommends to our wonderful listeners to additionally monitor the cycle and notice how the state of health changes at the same time. In the course of the conversation, we found out that there is no diet that would be perfect for everyone, which, of course, is not surprising. But at the same time, Julia listed several universal principles of nutrition. A diet based on these principles should contain meat, especially the internal parts of animals. Still in such a diet there are few grains and legumes, few green vegetables and a lot of root vegetables.In general, if you have never experimented with your diet yet, but want to start, Julia suggests trying, testing the paleo diet without dairy products, but with pseudo cereals. And for those who are ready to deal with their nutrition and health in more detail, perhaps the main advice is to find such a person, a specialist whom you can trust, and start systematically working with him. This, of course, does not negate the fact that there is an absolute sense in studying this topic yourself, in order to have at least an idea, understanding of the recommendations that a specialist will give you, and what they should serve and how to work.In any case, I wish you health and joy. And the fact that they are interconnected only plays into our hands. Good luck and see you next time!

Record # 171 Julia Sianto: Artichoke therapy first appeared To be done !.

]]> 90,000 Read “They Wanna Be Like Us” – Goodman Jessica – Page 10

Well, and also the morally unscrupulous doctor who diagnosed her with ADHD [26] so she could take advantage of the extra time on the exam.His son was also a Player several years ago.

Occasionally, the Marla brothers would come to pick her up from parties, driving her down the winding, wooded roads of the Gold Coast in their red Wrangler jeep. Stopping near the house, they shouted in unison to her from the car, but never went inside.

– Mar-la! They yelled until she appeared in the doorway, emerging from the depths of the house. – Mar-la! – With a short wave of her hand goodbye, Marla fell away, and only flickered her blond hair as she snuggled into the back seat of the jeep of her guards.For us they remained ghosts, phantom charioteers who rode in chariots and disappeared into the night. But they could not protect her from everything in the world.

I wondered if she was hiding in her that sisterly devotion that I felt for Jared, only multiplied by four.

“I don’t know,” I answer. – He’s not like us. This is not for him. Just think, how will he pass the test? – I can imagine his worried face, bewildered and embarrassed.

Nikki hugs me from behind and hugs me.

– It doesn’t have to be that way for him. We’re graduates. Now we are in control.

– I know. It’s just … he’s my brother.

– Everything will be tip-top, – assures Marla. She takes one last deep drag and pockets the plastic cigarette. “Nikki is right, now we’re making the rules. She pauses. – And we will change everything.

My phone vibrates once, twice, tickling my thigh. Jared, I bet. Adam, I hope.

“I need to pee,” I say and slip past them back into the bedroom.I lock myself in Nikki’s bathroom and flop onto the toilet. The phone pulses again, for the third time. I pull it out of my pocket, expecting to see a familiar name. Adam, Jared, mom, dad. Instead, an unknown number is displayed on the screen.

I open the message and quickly scan the text, but I don’t understand its meaning.

“ I know you probably won’t want to listen to me, but I need to tell you something.”

“Graham did not kill Shyla. He is not guilty”.

“This whole thing is so bad. Can we talk?”

My heart rolls in my throat, and Nikki’s bathroom spins before her eyes. The walls merge with the floor, the washbasin is turned upside down, and I’ll vomit. Another message arrives, and the heart seems to stop. I squeeze the pipe so hard that my knuckles turn white.

“ This is Rachel Calloway” .

4

Nobody was counting on the trial. I realized this as soon as I saw Graham Calloway in handcuffs, with a red and swollen face, inflated like a balloon.Maybe it was the shock of what had happened, but then Graham was not like himself. In expensive basketball shoes and a Gold Coast lacrosse sweatshirt, he looked like a stranger disguised as Graham. Only when the police brought him so close to us that I was able to make out a constellation of tiny moles behind his ear, the very ones that loomed before my eyes in history lessons in the seventh grade, there was no doubt that it was him and that he killed Shyla.

Graham and Rachel have been at the Gold Coast since preschool age.They were centenarians at this school. All teachers, even if they did not teach with them, knew these children by name, as well as their parents. Graham was popular in the middle classes, not because he was reputed to be kind or funny, but because was simply . His last name guaranteed him access to everything. When he invited the boys to his indoor pool or ride an all-terrain vehicle on the dunes, no one refused. His large, fleshy hands looked slightly menacing, as if he could knock any offender off his feet with one finger.In class, he made sounds of farting and blamed on a neighbor on a desk. He knocked over test tubes of chemicals just for fun. He once boasted that he had skinned a dead seagull he found on the beach.

But all this crap seemed to have faded from him in the summer before high school. It was then that Graham and Shyla began dating. I ended up in a fully paid science camp on Cape Cod [27], but I was unbearably guilty because I really wanted to stay at home with Shila.She diligently sent me handwritten letters. “They convey emotion much better than email,” she said in her first letter. – Besides, what if I suddenly become famous? Then someone wants to know all about Shile Arnold: The Early Years . I gulped these notes down like my mother’s triple chocolate cake.

Her letters made me feel as though I was absent at the very moment when something imperceptibly changed in our relationship. Shyla, along with her chic family friend, Kara Sullivan, who spent the school year on the Upper East Side, was enrolled in a Model UN course [28] in the Hamptons.When the Calloways found out about this, they sent Graham there as well.

At first, in her letters, Shyla excitedly talked about Kara – about her obsession with artists such as Yayoi Kusama, Dan Flavin and Barbara Kruger; about how Kara taught her to handle steamed clams without smearing butter all over her face. Kara seemed incredibly cool. In addition, the fathers of Kara, Shaila and Graham grew up together and from the very beginning they spent the summer in the same company. In short, they were from the same sandbox. And I – from the roadside.

It wasn’t until July that Shyla began writing about Graham, sprinkling her stories with little stories about how they ate lobster rolls at her parents’ pier, how they mix whiskey into soda cans, how they sneak into local bars where yuppies who prefer to spend the summer are hanging out in the town.

In one of the letters, Shyla mentioned that Kara entered into a close relationship with a guy named Javey from Manhattan, thereby pushing her to something like that. And now Shyla is dating Graham.Like this.

By the time I returned home in August, they were already inseparable. Even Nikki was stunned. Graham seemed to be a different person. He shed his baby skin like a snake. He turned into a nice guy, asked me about bioluminescence on Cape Cod, invited me to play mini-golf with him and Shila. He was much more polite now, calling me Jill instead of the nickname Newmania, which he coined in middle school when he saw me crying one day after failing my biology exam.I hated this nickname. But his good nature was enough for only a year.

The morning Graham was picked up, we were on the beach near Tina Fowler’s house. His sister, Rachel, followed him. She went on a rampage, aware of her involvement. I remember how she pulled her hands to Graham and tears streamed down her face. The voice whirled up now trill, now scream. I flinched when she screamed. The cop held his head with his hand, pushing Graham into the back seat of the car, and he disappeared inside.Since then, I have not seen him again.

As the car drove away, Rachel turned and pointed a trembling finger at us.

– Do you all believe in it? She shouted. Her eyes were red with tears, her hair was sticking out in different directions. It was the only time she looked far from perfect.

No one said a word.

Rachel begged Adam to come with her to the police station. But Adam shook his head. It was he who called the police when Shyla disappeared. They found Graham half a mile from our beach, almost at the very entrance to the Ocean Cliff observation deck.Shila’s blood froze on his fingers, and bloodstains streaked his naked torso. The grains of sand stuck to him like caramel crumbs to icing.

“You are a coward,” Rachel growled, trying to pierce him with her eyes. – You’re just a coward! This time her voice rose, and with a swift movement of her hand she slapped Adam in the face, leaving a bright red mark on his pale skin. I gasped.

Is it time to go abroad? | Page 27

1. In the early spring of 2013, a professor of “female science” * and psychology at the University of West Carolina co-hosted an expert group on bondage and sadomasochism.The goal of the group was to teach college students how to properly hurt themselves and others for sexual pleasure. When you called me the biggest shame that higher education has seen, you probably knew nothing about this group. Maybe that evening you were just tied up and couldn’t come to the meeting …

2. There is a feminist professor at the University of North Carolina at Chapel Hill who believes that women can happily live without men. But her distinguishing feature is that she believes that women can have a “relationship” with domestic dogs throughout their lives, which, in fact, should be enough to fill the absence of men.I’m not making this up, Ed. I don’t use acid. Well, at least since the late 80s I have not used it. I’m telling you for sure that this is a completely true story, and not hallucinations caused by LSD.

3. At Duke University, feminists hired a “sex worker” (ie, a prostitute) to perform at what is known as a sex workers art show. After his speech, the prostitute (it was a male prostitute) took off his pants, knelt down and inserted a burning sparkler into his anus.As the fire burned, he sang a verse from the US anthem “Star Banner.” It seems to me that this striptease incident was as shameful as the incident with the Duke University lacrosse team.

4. At the University of North Carolina at Greensboro, a porn actress was invited, who was paid a fee for the performance. The topic of the presentation is “safe sodomy”. After her speech, the feminist porn star sold autographed butt plugs to the students attending the event. I’m really not sure if ink can cause rectal cancer.I don’t understand medicine. However, I know for sure that when this story got into the media, the situation was, to put it mildly, very awkward.

5. A few years ago at the University of North Carolina at Chapel Hill, a group of feminists in the middle of campus opened a large museum with a vibrator as part of Orgasm Education Week. I think it was just the culmination of the semester, in academic terms. But of course they were not at all ashamed to exhibit a wooden vibrator made in the 1920s as an exhibit.As the saying goes, watch your batteries, Ed. We’re already halfway there.

6. A feminist administrator at the University of North Carolina at Wilmington hosted an abortion support event. During the event, they sold T-shirts that read “I had an abortion.” They were sold to students who … in general, who had an abortion. That’s right, Ed. The students were encouraged to brag about the fact that they had killed their own children. This is how the University of North Carolina system looks after the future of our great Tar Hill State ***.

7. In the next semester, the administrator of the University of North Carolina at Wilmington hosted a seminar that taught students how to value their orgasm. I learned in college how to appreciate art. Now kids in college are being taught how to value orgasm. You decide for yourself, Ed, whether this is a disgrace to higher education or not.

8. Several years ago, a professor of English at the University of North Carolina at Wilmington exhibited photographs of naked underage girls as part of an “art exhibition” at the university library.The rector ordered the removal of photos of naked girls from the library and drew the attention of the university trade union to this. This decision was made after several pedophiles were caught in the university library, who were downloading child porn from the Internet just a few meters from the “exhibition”.
The professor of English flared with indignation and demanded that the Faculty Senate reprimand the rector for violating “academic freedom.” The Faculty Senate sided with the feminist professor.After this incident, strong pressure was exerted on the rector, because of which he had to leave the university.

9. Another feminist professor from the University of North Carolina at Wilmington accused the male professor of blowing tear gas into her office. A little later, she was caught processing her mail in the microwave. She did this because she believed that although she would be poisoned with anthrax spores, and processing in a microwave oven would neutralize toxins. She was not dismissed for psychiatric reasons.Instead, she was named “the university’s official counter-terrorism expert.”

10. And then there’s Mike Adams. He believes that marriage should be between a man and a woman.
These are the options for you to choose from, Ed. You can just write back to me and tell me which of the professors, groups or guest lecturers was “the greatest shame that higher education has seen” in North Carolina or all of America. Or maybe you still admit the possibility that our higher education system is itself a shame, because it is captured by radical feminism.

University website – http://uncw.edu/soccrm/adams.html
Contact Dr. Mike Adams
Office: SB 211-A
Phone: 910.962.3425
Email: [email protected]

1993 Ph.D. Sociology / Criminology, Mississippi State University
1989 M.S. Social Psychology, Mississippi State University
1987 B.A. Psychology Mississippi State University

________________

* Amer. “Women’s studies” is a freshly invented “discipline of science” that “explores the role of women from the standpoint of feminism”
** scandal of 2006 (in the alma mater of Deputy Prime Minister A.Dvorkovich), in which the players of the local team were tried on false charges for rape
*** unofficial nickname of the state of North Carolina

Artificial turf – the turf of the future?

We seem to be getting better at making things that aren’t real seem real. From Beyond Meat to marble-effect porcelain stoneware, these reproductions sometimes offer benefits that are better than they actually are. Lean meat production is better for the environment, and porcelain stoneware is stronger than marble.

Artificial grass has also improved over time. Today’s artificial turf is about as similar to 1970s plastic as the Beyond Burger is to the soy patty that schoolchildren got from the cafeteria during the same era. In fact, artificial turf is so realistic today that it has even become a viable option for residential lawns.

What is artificial turf?

“Turf is a polypropylene fiber stitched into carpet,” explains Yannick Di Sanza, Marketing Manager at Tarkett Sports.Di Sanza’s company makes FieldTurf, an artificial turf that can be found under the studs of the Atlanta Falcons, New England Patriots and Ohio State Buckeyes, just to name a few. Polypropylene is a type of plastic fiber that’s also often found in everyday packaging like pill bottles and yogurt cups.

“Plastic carpet” pretty much describes the early days of artificial turf. AstroTurf, the original artificial turf produced by Monsanto in the late 1960s, was installed on a baseball field at the Astrodome in Houston, Sports Illustrated writes.Two years after the installation of the Astrodome at Michigan Stadium, the 3M Tartan Turf was laid down.

The trend towards artificial turf was growing, especially in the NFL. Although it was known among the players for its relentlessness, artificial turf was more durable than natural. In the mid-1970s, second generation artificial turf featured longer fibers, padding underneath, and sandy fill. FieldTurf’s third-generation turf came quickly, and according to research published by orthopedic surgeon James R.Justifer and colleagues, more than 6,000 artificial turf surfaces had been installed in North America by 2011, with 1,000 to 1,500 added. annually.

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“Lawn” today

Third generation artificial turf, or “infilled”, usually begins with a selection of polyethylene fibers, which are monofilament, silt, or a hybrid of the two. The fibers are tufted into a carpet that is coated with urethane or latex.“The carpet is rolled up and sent to the site,” explains Di Sanza. Upon arrival, the turf is rolled and glued or stitched together to create a field surface.

The next step is to add the filler. If you think of carpet as a strand of grass in the natural world, filler acts like dirt. “One doesn’t work without the other,” says Dee Sanza. Today’s filler, which is made up of two or three layers, is composed of sand – usually silica – and rubber, which can be obtained from recycled car tires.It is set layer by layer with a spreader that acts like a salt truck on a highway. A brush tractor follows to flatten everything.

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Who uses the artificial turf?

Artificial turf can be found today in a variety of sports fields, including soccer, baseball, softball, lacrosse, and field hockey. You will find it in indoor and outdoor areas. Its durability means it can be used on multi-sport venues such as high school, where many teams train and where the field runs almost non-stop.The 2015 FIFA Women’s World Cup was played on artificial turf, while the 2019 Championship was not, as was the 2023 Championship. You can even find a golf course with artificial turf, and not just miniature turf.

In the age of caring for natural resources, artificial turf has also become an environmentally friendly option for home lawns because no watering is needed and maintenance is minimal, which means no pesticides or fertilizers.Architectural Digest has been touting its sustainability in drylands back in 2010, and browsing Pinterest will bring a plethora of ideas for living spaces, from rooftop terraces to backyards and Feng Shui rooms. While sports flooring manufacturers emphasize safety, performance and durability, residential lawns are more like “plush carpets,” says Di Sanza, and comfort and aesthetics drive development.

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Pros and Cons of Artificial Turf

Artificial turf offers many benefits, including durability and sustainability.To respond to criticism, manufacturers are constantly improving their products. Despite constant innovation, artificial turf still sometimes gets a bad reputation from athletes who say it increases the risk of injury. There have been many studies done to determine if this is the case.

In a 2018 study, Hiroyuki Nunome, professor of biomechanics at Fukuoka University in Japan, stated that a number of studies have shown that “there is no clear difference in injury risk” between third-generation natural turf and artificial turf, but he also clarified that “there is still a significant gap between natural turf and third-generation artificial turf in terms of stress-strain characteristics ”.In favor of artificial turf, Nunome found that third-generation turf can get harder over time, and that some of this research has been done on turf for eight years now, which is the same duration as FieldTurf’s standard warranty.

Whether soft enough or not, anyone in the South who has played on artificial turf knows that it can get hot enough to feel through the spikes. FieldTurf has also developed an answer to this problem with a cork product to absorb heat and shock.

“Nearly every field in Texas now has Coolplay,” says Dee Sanza. “It really helps reduce fever.”

In addition to the fears of athletes, other criticisms of the turf come from advocacy groups who are concerned about the potential risks posed by the chemicals in the aggregate. However, since 1990, according to the FieldTurf report, more than 90 technical studies and reports have been conducted by “leading universities, toxicologists and government agencies” that address a variety of health and safety issues associated with the use of recycled rubber.

“These studies and reports have found no link between recycled rubber filler and cancer or any other risk to human health,” the TurfField report says. Some of the more recent studies include one by the Washington Department of Health and another by the Dutch government.

If opinions differ about artificial turf, it could be due to the wide variety of turf types, maintenance levels, amounts of use, and even the installation process.It is likely that the state of the pavement at the local high school will not match what players find in the larger stadiums.

Although it does not need to be watered, artificial turf requires maintenance, including scrubbing and aeration, and infill must be maintained, Di Sanza notes. In addition to maintenance, stadiums that can afford it can renew their coverage every couple of years. Take, for example, the Mercedes-Benz Stadium in Atlanta, home to the NFL Falcons and MLS Atlanta United teams.The stadium, which opened just two years ago, has already replaced the Revolution 360 turf – where Super Bowl LII was played – with CORE, FieldTurf’s newest product, which offers multi-layer bi-polymer monofilament for “a more realistic, textured turf. as a form, “says the company’s website.

“There is a good lawn and a bad lawn,” says Dee Sanza. “You need to have the right amount of filler for protection. A good erection team has a huge impact on the longevity of the field. “

90,000 Teen Wolf »Blog Archive» Teen Wolf – the first episode. Pilot.

The first episode of the Teenwolf series begins, like dozens of other films for teenagers, with a murder.

In the first frames it is night, police cars, the barking of a shepherd dog and people with flashlights fearfully make their way through the woods. Brr. But we don’t know about the murder yet.

A cheerful guy Stiles informs his friend about this joyful event in the life of Beaconhills inhabitants.And then he offers to go to participate in the super action “find a half of the girl and get a heart attack.”

An asthmatic friend, whose name is Scott, accepts the invitation and, without warning his mother, rushes into the dark forest to meet adventures.

I must say that he took off his trousers full of adventures that night – he almost fell into the hands of the police, lost his inhaler for $ 50, was bitten by some beast and yes, yes, yes! He did it! I found a super prize snuggled under the tree.

However, the girl’s half did not impress him (probably, it was the wrong half) and Scott, cursing, went back home.

And what about his best friend, a provocateur?

Oh, yes, I didn’t say. He dumped before all this.

Hence the conclusion:

1. To prevent children from running around, they must be tied to a battery at night.

2. You should listen not to your friends, but to your mother.

___

The next morning everything was as usual – our classmates pushed our asthmatic loser, ignored our classmates and (which is not at all pedagogical) made a laughing stock (that is, at the gate) by self-righteous physical education instructors (one piece).

But they did not know the main thing: our modest guy Scott became the owner of a terrible secret! He was the only one who knew where the girl’s corpse was. Every time he remembered this, his pulse quickened, and a mysterious gleam appeared in his eyes. A sense of superiority bursting with him and demanded an exit.

I wanted to do the impossible! He allowed a classmate to pee with his pen.

Odd! It would be better to let me write in my notebook. And he himself would have been staring at her all the free time, or at least spitting out of the tube.However, we will not demand the impossible from the graduates of American schools.

They are unaware of subtle hints and courting. To impress, our Scott McCall decided to show off at sports.

He succeeded, and to add charm, he said that he was allegedly bitten by a werewolf and now no one should get up across the road to him, ato parvet nafik!

Yes, he just said so! And he also made a terrible face! As in this picture:

Stiles almost signed up laughing.But, the desire of a friend is the law for him – he wants to look like an idiot – go ahead!

Hence the conclusion:

Do not try to jump above everyone else, or you will look like a scarecrow.

This is not the end of the first episode of the Little Wolf, read the continuation here.

What do you think of all this?

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