🌿 Detailed Overview:
A comprehensive exploration into the fundamental principles of breathing to enhance physical and mental health. Farhi, a renowned yoga teacher and breathing practitioner, presents a holistic approach to breath work, emphasizing its significance not just for yoga practice but for everyday well-being. The book serves both beginners and advanced practitioners, providing deep insights into the art and science of breathing.
🔍 Key Themes and Insights:
Fundamentals of Breath Work: Farhi starts with the basics, explaining the anatomy and physiology of breathing. She outlines how proper breathing impacts various systems of the body, enhancing everything from energy levels to emotional regulation.
Breathing Techniques for Health: The book details a variety of breathing techniques designed to improve health and vitality. Farhi guides readers through practices that can alleviate common issues such as stress, anxiety, chronic pain, and sleep disturbances.
Integration into Daily Life: A significant focus of Farhi's approach is integrating breath work into daily life. She provides practical advice on maintaining awareness of breath throughout the day and using breath as a tool for maintaining presence and focus.
Breath and Emotion: Farhi explores the connection between breathing patterns and emotional states, offering techniques that help manage emotional challenges effectively. She teaches readers how to use breath to transform negative emotions and enhance emotional well-being.
Holistic Benefits: The book covers the holistic benefits of effective breathing, including its role in supporting physical alignment and posture, improving digestion, and boosting the immune system.
Mindfulness and Meditation: Farhi integrates principles of mindfulness and meditation with breath work, illustrating how these practices can be combined to foster deeper self-awareness and spiritual growth.
Audience Takeaway:
"The Breathing Book" by Donna Farhi is an invaluable resource for anyone looking to deepen their understanding of breath work and its benefits for health and vitality. It is particularly useful for yoga practitioners, therapists, and anyone interested in holistic health practices.
💌 Your Experiences and Reflections:
How do you incorporate breathing exercises into your health or wellness routine? Have you noticed changes in your physical or mental health due to focused breath work? Share your experiences and discuss how the principles outlined in Farhi's book might enhance or transform your approach to health and mindfulness. Let’s explore the role of breathing in achieving a balanced and healthy life.
- Purchase

this is the story of my acute viral myocarditis 4 weeks in ICU when I was 17, deteriorating very fast and was already transferred to get ready for transplantation.
TLDR; I was very stoned and turned blind which made me catch it extremely early. It was a small dot only found on Ultrasound; MRI or radio etc. coundn’t catch it. Turned into a near heart failure and recovered suddenly in 3 days from peak to total recovery with 0 damage.
So like the title says, this why my first symptom. It’s like the white stars you see (atleast with me sometimes) when you lay down and suddently stand up. The blood rushes from your head but instead of a couple white starts, everything was plain white. So I was outside with a friend and we were sitting on a bench at night rolling a spliff. It was clean very strong weed. I started inhaling started seeing stars and feeling nauseous which I do get sometimes. So I kept spliffing and passing and with each puff I got more and more and it would stay. At one point I stopped and I opened my eyes and couldn’t see nothing. Like when I say nothing, literally I would widen my eyes and nothing would change, just pure bright whiteness.
me: bro i’m blind him: what me: i’m blind. i can’t see. him: you can’t see me: yeah, everything is white. i’m blind me: sitting there high out of my mind trying ti stay normal start laying on the bench him: bro let’s go somewhere else me: ok
he was kind of annoyed cause he was thinking i’m exaggerating but went along and led me to a different place. then I just said “bro i’m going home” him: are you sure? me: yeah i am going to continue. i can’t sit anywhere. i need to sleep this one out.
so i walk home 2km for like 20 minutes with a mental map. i could see a little bit only for a blink if rushed my head downwards and looked up and it only worked if you were straight up for at least a minute. if you stood up for 5 minutes, you could see for 5 seconds of you put your head down and looked up
so i stumbled in my room and immediately went to bed. during the night, i woke up multiple times from fast heartbeat which never happened to me. i noticed my breath was heavy as if i just did sport. it persisted which confirmed to me, my body was lacking oxygen and compensating. had to do something with heart or lung.
So went to the doctor and she said I have nothing and should come back when worse. This time I had added back pain and couldn’t sleep.
So the next day, she sent me in for testing and they did everything, even MRI and didn’t find anything. I didn’t tell them that I smoke weed but described the blindness the way I described and they were VERY concerned. Then finally after 9 hours constant investigating they discovered a very small white dot on my heart which meant heart attack or very early pericarditis. Luckily the layer was confirmed.
I caught it very early and haven’t been to the doctor for 2 years but “luckily” i smoked weed. I was put in ICU and started deteriorating pretty quickly, by week 1 the (viral) infection already sprung onto the muscle and became the most intensively cared patient in the hospital with 10 nurses around me 24/7 measuring every fkn thing.
I asked a lot of questions, I asked for MRI animations so that I can see what they see. My left side was double the size and not pumping and the right side was just holding on. All my organs were filling up with blood cause my circulation was failing, 200 ml water in my lungs and severe pain.
By week 2 I got transferred into an elite heart clinic for minors of which I was apparently the 10th patient in the last 2 years of which 2 got a new heart, one died. What helped me was asking questions and trusting the doctors to have peace of mind. Also understand what made the other cases fatal was that both were athletes who didn’t notice it for months and then collapsed on the field and were directly transported to the clinic. the heart would become larger and “like lether” when do sport and such, setting it up for failure. So ask these questions. Be curious. My chief doctor would take to the back rooms and treat me like an intern (even got an actual offer later).
At peak in week 4, I was told 33% chance of heart failure, 33% of heart damage and 33% recovery so literally anything could happen and then out of nowhere my immune system cracked the puzzle and my antibodies halved each day, the second day I left bed for the first time to take a shower, after three days I was out, fully healed with no damage.
Didn’t need therapie, nothing. I ran my heart up 220 bbm in conditioning tests, ran for a good 20 minutes and they said everything perfect.
I didn’t move 100% of the time so no cooking, no washing, had to pee in a bottle and sh*t in a bucket. i was kept really warm so I was sweating like crazy so I would request fresh clothes and try to wipe me clean.
be confident that nothing can happen no matter how bad it is. Protect your heart from your mental, let your immune system do the job. I fully accepted the situation and just trusted it cause there was nothing else i could do and the only influence i had, to be statistical outlier, was to not worry cause who the hell doesn’t worry? for me it was competition against those 10 past patients. I wanted to be the best most self-caring patient.
Look for ways to distract yourself, I picked up the nintendo and played Zelda. Have humour, no matter how cynical. I was vey kooky to attract the nurse almost in my age (19), very beautiful so I had someone to relate too. I was on beta blockers, not sure what else although the sleep was terrible i remember that shitty O2 reader clamped on my finger. light constant clamp over time would make your finger hurt like a mf

At the time, I was sitting on the side of the road, on the outskirts of town, across the street from a dive bar that reeked of desperation and depression. And the only reason I wasn’t inside was because I had just been thrown out.
Let me back-up. I’m not gonna tell you my name, but if you live in or near Las Vegas, chances are you’ve heard of me. The king of the strip. The luckiest man in the luckiest city. The guy you want at your table. When I was a kid, it seemed like a harmless quirk; always hitting the ladders and missing the chutes, the perfect draws in Candyland, something for my parents to wow their dinner guests with when there was a lull in conversation. It was around middle school when I realized I could use my luck to my advantage. My school got bit hard by Magic the Gathering fever and while everyone else was doing their damnedest to craft the perfect deck, I was the one who was winning by drawing the perfect card at the perfect time. Made back my lunch money a few times over that year.
College wasn’t my thing, but neither was staying in town; at that point everyone knew to not play any games with me because I’d always end up winning. But I had bigger ambitions. I had gotten a taste for being the victor and now I was hungry for more. So when I turned 21 I hit the road, with a whole new world of unsuspecting people just waiting for me. Hustling isn’t exactly a difficult science; you pretend you don’t know what you’re doing, fold a few hands, then when they raise the stakes and propose a few big money games, you wipe the floor with them and move on to the next town. I lost a few teeth along the way to some sore losers, but with the money I was making it was never too hard to pay for dental work, ice packs, and aspirin.
But that wasn’t enough. I was ready to go big. And the glitzy lights and siren song of jackpots drew me to Las Vegas. Yeah, cliche place, but when you have my luck, the old adage “the house always wins” doesn’t mean jack. That’s when I started making real money, putting my luck to good use full-time. Every pull of a lever, push of a button, throw of the dice… it all came my way. Sure, I got a bad hand or a crap throw often enough, but by the end of the night I always left with more than I started. First few months I was there, I got dragged into back rooms to be interrogated by a bunch of stiffs in tight suits more times than I could count. They were convinced I was cheating. But they never found anything on me: no extra dice, no hidden cards, no cameras, nothing. I told them the truth; that I was just lucky. They didn’t like that answer, but with no proof, they would send me on my way, telling me not to come back for the day. I learned to pace myself: switch up where I was gambling each night, don’t win too much, stop when the dealer was starting to sweat.
Even with those restrictions, I was making more than enough to not just survive, but thrive. Got a nice little penthouse at the top of one of the hotels, spent my days gambling and my nights partying. Slowly, people started to learn my name, follow me around, and want to get close to me. They all were hoping to sap up a little bit of my luck. And the crazy thing? They did. When I was at their table, suddenly everyone’s hands were coming up in their favor. I watched grown men fight over the chance to sit at the slot machine next to mine. I wasn’t just a great gambler, I was the great gambler. The guy who got whispered about when I walked by. The Luckiest Man In Vegas. Hell of a title.
In the back of my mind I always thought one day my luck would peter out. I wasn’t expecting it to be so dramatic.
It started at the poker tables that morning. You know how unlikely it is to get four 2-7 offsuit draws in a row? But there they were, taunting me. The casino always gave me free drinks when I hit a cold streak, but the taste of defeat wouldn’t leave my mouth. Bad day for the tables, I figured, and moved onto the slot machines. Didn’t hit a single payout for an hour. I was starting to sweat; was this some kinda prank by the casino, rigging the games to take me down a peg? Even the lowliest gambler doesn’t have a day this bad. Insulted, I took my business down the strip.
But the next casino didn’t fare much better either. Snake eyes, 0s and 00s, couldn’t hit 21 to save my life. I began to hear the whispers; some of my regular hangers-on, worried that their cash cow was having a dry day. They started moving to other tables, hoping not to catch whatever dark cloud was hanging over my head. After I got two sevens and a lemon, I decided my day would be better spent in bed. It’d give my luck a chance to recharge.
When I swiped my card on the key reader and the light flashed red, I knew something had to be up. I stormed straight down to talk to whoever was working the front desk; I knew them all by name, so getting this sorted out shouldn’t have been a problem. So imagine my surprise to see some new girl behind the desk who didn’t believe me when I told her what was happening. She told me the system said I hadn’t paid my rent that month; I told her I had dropped the check off a week ago, like I always do. There was no record of it in the computer though, and she trusted it more than she trusted me.
Things went south quickly. I suppose I could have just waited for a shift change to talk to someone I actually knew, or given them a call to get this sorted out. But I was already having a bad day, and her attitude was pissing me off. So maybe reaching over the counter to grab her by the hair wasn’t the smartest idea, but the way those two guys the size of tanks grabbed me and threw me out of the building wasn’t called for if you ask me.
I was making a mental note to start looking into a new place to stay when my cell phone rang. It was my bank, telling me that there had been a lot of “suspicious activity” in my account, and that my cards were being frozen until they could sort it out. I definitely turned a few heads on the street with the string of obscenities I screamed into the phone, but I’m pretty sure they hung up on me halfway through; I would have checked, had I not thrown my phone to the ground and shattered it. I checked my wallet to see how much cash I had on me to make it through the day; I really shouldn’t have been surprised to see an empty space where the neat stack of 100’s usually sat.
The rest of the day was kinda a blur; attempts to contact anyone I knew were met with dial tones and busy signals, and in the mood I was in I got stopped from entering all my usual casinos because they said I “looked like I was there to cause problems.” Can’t say I blame them, but it wasn’t doing my demeanor any favors. Do you have any idea how pathetic it is to ask tourists for a little cash to spend at a gas station slot machine? They all thought I was some poor sap in way too deep, rather than the celebrity they should have been treating me like. By the time the sun went down, I had made my way out of town and plopped myself down at the aforementioned dive bar, and their one lowly, pathetic penny slot. I had found a penny in the gutter outside. This was it: the end of this horrible day, the clouds clearing, the path back to being on top of the world. I put the coin in and pulled the lever.
Watermelon. Bananas. Bell.
I stared at the machine. I swear, those stupid little symbols were laughing at me. I saw red, reared my hand back, and punched the machine as hard as I could; next thing I knew, a few of the regulars were hauling my ass out the door and across the street, throwing me into the ditch and telling me to stay out.
And so there I was. Luckiest man in Vegas, sitting on the side of a road. Everything I had in life, gone in the span of a day. No idea on how to get back to where I was… or even if it was possible anymore. My luck had finally run out, and it had run out hard.
That’s when I heard her voice.
“Whoof, you look like you’re having a rough day,” she said.
“Lady, you have no idea how much I don’t wanna talk right now,” I said back. I expected that to be it; people were quick to move on in this city when it was clear you were in no mood. Instead, I saw movement out of the corner of my eye.
“Aw, don’t be like that,” she cooed. She had the tone of someone who wasn’t used to consoling people, but was trying her hardest.
I looked over at my visitor; she had on a sparkling red dress like she was headed for the fanciest club in town—odd given how far we were outside the city—and a matching red derby hat with a wide brim and feathers sticking out the side. You know those old ads you’d see for Vegas with some perfect-looking woman dressed to the nines inviting you to come throw your life away? She looked for all the world like she had just stepped right out of one of those, but with a sincere smile that somehow clashed with the rest of her look.
“What do you want?” I seethed, looking her up and down.
She sat down beside me.
“So, um,” she said, casually scratching the back of her head as she searched for the right words. “I don’t know how to tell you this—”
“Oh my god just say it and go away,” I snapped at her.
She nodded. “Alright. I’m… Lady Luck.”
Judging by her reaction, she noticed my eyes rolling. “Cute nickname. Tell me what you’re selling, so I can tell you no and to fuck off.”
“No seriously! I’m her.” She leaned forward a bit, staring me down intently.
This lady wasn’t gonna leave me alone, I figured. “Alright,” I said. “I’ll humor you a bit. Prove it.”
“Uh…” she mumbled, glancing around. “Kinda hard to prove luck… Oh!” She pointed at the bar across the street, where four people were exiting, three of whom looked like they were about to collapse and one who was clearly ready to end the night. “Okay, see the guy in the gray shirt?”
I nodded. “Designated driver, I’m guessing.”
“Good guess,” she said. “And he’s gonna get rewarded for that.”
Two of gray shirt’s friends had already been piled into the car by him, and he was struggling to get the third to follow suit. Like a cartoon, the friend fell straight down to the ground, leading to a world-weary groan from gray shirt. Just as he was leaning down to help his friend up, a truck passed by with its brights on. As the light hit his car, there was a momentary glint from around the driver’s seat. Abandoning his friend, gray shirt reached towards where the glint was; when he pulled his hand back, I could see the tears in his eyes as he held his clenched fist close to his chest.
“The hell…” I muttered.
“Alonzo lost his wedding ring six months ago,” she said, happily leaning back on her hands and surveying the scene. “If his friends hadn’t decided to go out tonight, if he hadn’t been selected as the designated driver, if Marty hadn’t fallen out of the car at just that moment, if that truck hadn’t driven by at that moment, he might have never found it.” She gave me a sheepish grin. “I’m really proud of this one! Love it when luck can give someone a story to last a lifetime.”
Everything she was saying was absurd. But the way Alonzo was cradling his hand, carefully placing something onto his finger, a smile brighter than any of the lights in the city… I was in enough of a terrible mood to buy it.
“Alright, fine, whatever. You’re Lady Luck. So what?” I said. “You come here to gloat? Brag about ruining my life?”
“Nah, I don’t like bragging,” she said. “I wanna apologize. I’ve been watching, today’s been way worse on you than I expected it to be.”
“Expected?” I looked her dead in the eyes. “You knew this was gonna happen?”
“Well, yeah,” she said matter-of-factly. “It’s my whole job to know. But I figured I owed you an explanation.” She turned to fully face me, sitting cross-legged like she was a teacher in a kindergarten class. “How do I put this… everyone in the world has a set level of luck when they’re born. It determines how likely forces beyond your understanding will intervene to make something happen, for better or for worse. Follow me?”
“No.”
“Yeah, didn’t think you would.” She mulled something over in her mind, trying to find the right words. “Okay, so someone is born, and their luck is ‘zero.’ That means anything in their life that comes down to luck is just that: luck. Complete random chance. But if someone has, say… ‘one,’ maybe they’ll be a biiiiiiit more likely to end up with positive results. Or if it’s ‘negative one,’ a bit more likely to end up with negative results.”
“So our lives are determined by stupid video game stats?” I scoffed.
“Not everything in life; in fact it’s only luck. It’s kinda an intangible, a mystical thing, you know? There’s nothing you can do to increase or decrease luck, it just is.” She gave me that sheepish smile again. “Sorry, I’m really not used to explaining this to people.”
“I can tell.”
“So here’s where things get a bit more complex.” She held her hands out in front of her, trying to diagram something that wasn’t there. “There’s only a set amount of luck in the universe. New luck can’t just be conjured from nothing, it’s gotta be distributed amongst everyone and everything. When someone dies, their luck is spread out among the rest of the world; when someone is born, everyone gives them a bit of their luck. So in general, things stay pretty stable. Got it?”
“I think so?” My inflection reflected my confusion. “Lot to think about, but everyone just has their own luck. Got it.”
“Annnnnnd this is where you and I come in.” She continued to smile; it was starting to get to me. “I’ve been doing this job for a looooong time. I’m good at it, but think about how many living things have ever existed. Having to balance all that luck is tough! And, well… I was bound to make a mistake eventually.”
At the word ‘mistake,’ I felt my eye twitch. “What do you mean, mistake?”
She put her hand on my shoulder like a guidance counselor telling a student they’d never make it to college. “Look, I’ll be blunt: you were born with waaaaaay too much luck. You ended up with more than a city’s worth.”
Hearing her say it was like a gut punch and an eye opener all at once. “Sonofabitch,” I mumbled, looking up at the sky and taking it all in.
“What, are you surprised?” she asked.
“Nah, it just… hits different when you actually hear it from someone.” I didn’t say anything for a minute; I just gazed at the stars above me. She went quiet too, giving me the space I needed. Once I was ready, I had to ask the next obvious question. “So, why today? I’ve been lucky my whole life, and then you come by and take it all away from me in a snap? Just wander on in and treat me to the worst day of my life?”
Her smile faltered; she shifted uncomfortably, clearly not thrilled at the prospect of answering the question.
“Well?!” I shouted at her.
“That’s why I’m apologizing!” She shouted back. “I only noticed the error today, so I had to correct things. And the best way to do that is to rip the bandage off, metaphorically speaking. Take all that extra luck and distribute it among everyone else. But yeah, considering the day you had, that was probably a mistake on top of another mistake, so I owe you an apology. This one is on me.”
I wasn’t sure how to react, but I certainly wasn’t feeling positive about her apology.
“‘On me?’” I said through gritted teeth. “That’s all you got for me?”
“I know I’m not good at this, but I can count the number of people I have had to apologize to on one hand, so please cut me a little slack,” she said.
“Cut you some slack?!” She winced when I shouted. “You ruined my life, then expect me to forgive you? Give me my goddamn luck back!”
“I can’t do that, it wouldn’t be fair to everyone!” She stood up; I quickly jumped up to meet her there. “But the worst of it is over now, you’re basically at zero from now on. I’m already having to break a rule to set things straight, do you know how much worse it would be if I—”
“Zero’s not good enough!” I grabbed her by the lapels of her dress. “You give all of it back right this fucking instant!”
“Let me go!” she yelled.
I saw red. Before I knew what I was doing, I drove my head forward; there was a sickening thud as our heads made contact, and she went down immediately. Blood started to trickle down from her forehead, the same color as her dress. I went into auto-pilot and dropped down.
“GIVE IT BACK!” I screamed at the top of my lungs as I curled my hands into fists and drove them down into her face. “GIVE ME MY LUCK BACK!!”
Over and over and over, I brought my hands down on her. With each hammer, I felt something more give; another vicious crack, another splatter of blood, another tooth flying to the side. By the time a minute had passed and my senses were returning to me, the woman under me was unrecognizable; a red pulp of blood and bone that would make a medical examiner run from the room in horror. I breathed heavily, staring down at what I had just done, at the lifeless figure below me.
And then… she was fine.
She didn’t magically heal herself, her body didn’t reform and attach itself back together, there wasn’t even a spark or a sound. One moment she was a corpse, the next she looked as pristine as she was when she had come to me minutes ago. She stared back up at me, a mixture of annoyance and disappointment on her face.
“Seriously!?” She yelled.
My only reaction was to fall back, trying to process what I was seeing. She casually stood up and brushed dust off of her dress.
“I-I-I, I’m—” I stammered.
“I APOLOGIZED! I was genuinely sorry for what I put you through! I was trying to make good, and you ATTACK me?!” She put her hands on her hips like a disappointed parent. “See, this is why I don’t like talking with people; you’re all such assholes!”
“B…but…” was all I could get out. She reached down and took me by the shirt, pulling me up to my feet. The smile was gone; there was an intensity burning in her eyes.
“Fine. You want your luck back? You got it!” she said. “Boom. It’s yours again, congratulations. But you know what? You only get it for one more week. Then, it’s over. Got it?!”
I wasn’t about to argue with her. I nodded. “One more week, one more bad day, then all this luck stuff is over. Got it.”
She shook her head. “No. I gave you the chance to do it all in one day, and you decide to get all violent.” The smile returned; this time, combined with the look in her eyes, it terrified me. “You thought I ripped the bandage off badly by doing it in one day? Let’s see what happens when we do it in a minute.”
She shoved me away and turned to leave. I hit the ground, the dust kicking up around me.
“W-wait!” I said, scrambling back to my feet. “Can’t we—”
She was gone. There was no indication that anyone had been there besides me. I looked around frantically, but other than the bar across the way, I was alone.
I’m not sure how long I stood in silence, but eventually all I could do was turn back towards Vegas and start walking. No sooner had I done so then the street lit up and a truck pulled alongside me. The driver rolled the window down.
“Heyo, need a lift into town?” he asked. I nodded, and he pushed the door open and patted the seat.
“Thanks,” I muttered as I sat down.
The moment I closed the door the pitter-patter of rain echoed outside the car, turning into a near-torrential downpour in seconds.
“God damn, it’s really comin’ down!” the driver laughed as he turned his windshield wipers on high. “I usually don’t take this road neither, but my usual route’s backed up. Lucky I came this way or you’d be soaked right now, huh?”
That word rang in my head and I nodded again. “Yeah. Lucky.”
When he dropped me off at my hotel, one of the usual workers was at the front counter. He offered me a sincere apology about the mix-up earlier, said that the new girl hadn’t been told about me yet, and that they found my check behind a desk in the back. They left me champagne and a free gourmet meal for the trouble, but I left it out and collapsed into bed. The next day I went to the bank, where I was greeted with another apology; a clerical error was to blame for my cards being frozen, but now everything had been restored. They even increased my credit limit as an apology.
Things returned to normal for me. The dice were hot, and the hands were hotter. My luck was back. I should have been ecstatic.
But I wasn’t. I was empty.
I’ve been in a haze since then. Because every time I hit a jackpot, every time I get a win, every time someone hands me a free drink, I can see her. Out of the corner of my eye, she’s standing there, watching me with that same smile. But when I turn to look at her, she’s gone.
That was seven days ago. I’m sitting in my penthouse right now writing this. Over the last hour, the lights outside my window have faded, leaving the strip looking an eerie black. There’s no noise either. It’s the first time I’ve ever heard Vegas quiet.
A few moments ago, I heard a soft knock at my door and a woman’s laughter.
Lady Luck has come to collect.

New Edition is out in PDF from Nordic Weasel

Welcome to the 2nd edition of LaserStorm. This is a set of wargame rules aimed at huge science fiction battles using small scale miniatures such as 3mm and 6mm scale.
The game scale is that each model represents either a single vehicle or a 4-6 person fireteam of infantry. Units are all distinct in their performance: Vehicles are vulnerable to close assault but feature speed and firepower, super heavy units can take (and dish out) massive punishment and the lumbering behemoth class allows you to get your giant robots out on the battlefield too.
Gameplay is card driven using a small card deck.
Very few markers and tokens are used in play (and many games will feature none at all). Instead you can focus on a cool, amazing looking battlefield as your grav tank platoon engages the enemy walkers.
Combat rules are straight forward, relying on a simple to-hit/saving throw mechanic. Morale is handled in a unique fashion: Instead of units sitting around as sitting ducks when their morale fails, they withdraw from the battle and can later be rallied and brought back as reinforcements.
To help you learn the rules, each chapter also includes a Boot Camp section, explaining the very basics at a glance.
Other mechanics include tactical assets, covering ploys such as forward deployment or camouflage and heroic units. The game features a scenario generator with 9 objective types possible as well as an introductory scenario to get you started.
What about your troops? You can do it in two different ways: You can use the assembly line where you choose a basic troop type or vehicle hull, then bolt weapons on to it, tally up the points cost and voila, ready to play. You can also use the workshop where you can design units down to the individual stats and get exactly the outcome you would like.
A collection of human and alien prebuilt units are also available, so you can get up and playing right away, if you prefer not to build anything just yet.
When you have played a few battles, you may ready to go bigger. Why not try a campaign game where a massive army is divided up into smaller armies and then move around a grid map, combining a strategic layer with the tactical gameplay.
You prefer playing solo? The new edition covers solo mechanics as well through the use of a tactical card system to help inject some decision making into the foe.
The new edition of LaserStorm features much requested addiitons like air support and is in full colour, lavishly illustrated with gorgeous miniatures and terrain as well as helpful diagrams showcasing key concepts.

https://www.wargamevault.com/product/476399/LaserStorm-2nd-edition?affiliate_id=368817

01 A Paradigm Shift Decades in the Making - Are You Ready? Go on a life-changing mission with Ben as he fights his way back from severe brain fog, fatigue & depression using strategies employed by the military, the Pentagon, & top peak performers that haven't been shared before;
You'll discover a paradigm shift decades in the making that finally puts to rest the question, why does self-help works for some, but not for others?
Why people have a hard time changing & default back to self-sabotaging behaviors
The REAL issues holding people back from becoming successful, that isn't being discussed ANYWHERE!
Why you really make excuses & how you can short-circuit this to unleash your true potential
How to upgrade your focus, energy & motivation using advanced, scientifically proven biohacks
How to reboot your brain, reimagine your life & reawaken your soul's purpose to become Unstoppable
How you compare to the more than 50,000 people we surveyed internationally & how to apply this information to your own life
The biochemical reasons we FAIL & how to diagnose these in your own life so you don't beat yourself up in the process
The problem with outdated models for treating low energy, depression, anxiety & stress & the 4 BRAND NEW models being used for success by psychologists, doctors, nutritionists & biohackers 02 Unlocking the Keys to Your Kingdom (Interactive) Next, together, we'll explore a new & profound way to track & manage your progress using a combination of neuroscience, psychology & biology in this interactive chapter to pinpoint what's TRULY holding you back;
You'll discover which one of the 4 unique Success Identity Types you are & how it impacts every facet of your life, from your energy & focus to your mood, behavior & more
Through the interactive FREE online quiz, you'll discover your biological & psychological strengths & weaknesses, that will change the way you look at peak performance foreve
The best way to uncover your self-sabotaging efforts & how to combat the tension that new goals place on your need to change.
Understand the biological & psychological symptoms of the 'Snapback Effect' & how to cut them off at the knee so you are free to succeed.
How to combat the no. 1 productivity killer, 'Decision Fatigue', so you can begin feeling more energized, focused & driven... sooner.
The single best Formula for Success & how this one model explains why so many get left behind while others skip to the head of the pack - this is your secret weapon!
Your 2 energy sources of life explained - how psychological/spiritual and biochemical energies play an equal & comprehensive role in how you feel & the type of game you play in life.
Why you can't outthink bad biochemistry by medicating with self-help and the explanation of why you may get "better"... but not necessarily "well"! 03 Under the Radar - Hack Your Emotions, Take Control of Your Energy" You'll walk away after reading this chapter thinking, "this should be taught in schools!
Discover how your emotions, thoughts & behaviors are getting hijacked by everyday influences that no one is talking about and what you can do about it
The 7 secret triggers that are blunting your brain, zapping your energy, mimicking psychological disorders, clouding your thinking & creating self-sabotaging behavior without us even realizing, including;
Medication
Food sensitivities
Nutritional deficiencies
Digestion
Hormones
Allergies
Toxins
How to use this Under The Radar model of unintended consequences to identify psychological & biological influences that knee-cap your performance
The top 7 medications that can cause everything from anxiety & depression to mood swings, aggression & even suicidal thoughts - you most likely have at least one of these in your medicine cabinet right now!
The conflicting reputation of caffeine - let's breakdown the science of whether it's helping or hindering you, you'll be surprised! 04 Fueling for Success - Upgrade Your Energy, Upgrade Your Life" Discover the connection between the need for willpower and your physical (and mental) energy levels as we look at how your body produces and consumes its energy. You'll learn;
Why applying willpower is a LOSING strategy & what to do instead
What happened when I drank pure ketone ester (a breakthrough product that's the result of 15 years of research & $60 million in funding)
History of the ketogenic diet and its effectiveness as a treatment for depression. Warning: don't do it if you have these health issues...
You & Your Mitochondria: A 10-step 'Fuel Yourself For Success' plan
The gut/brain connection broken down into easy-to-understand language
Breaking research into the gut microbiome and the key to better health, more energy, & better mood
Find out if your diet could be killing your healthy microbiome & triggering inflammation
How I linked my depression to my gut health by taking this easy to use test
Why a one-size-fits-all approach to nutrition doesn't work & the 13 factors to focus on when it comes to food & nutrition instead
Why you should consider this popular eating protocol to improve your energy, mood & focus 05 The Transformational Biohacker - Sharpening Your Mind with Nutritional Supplements We look at ways to boost your energy, reboot your brain & dial in your focus to support you on your journey of transformation into 'The Catalyst'.
How nutritional deficiencies will amplify many negative emotions, making you your own worst enemy
Discover my pick for the top six supplements that will help you reboot your body & brain as well as;
Improving your mood, concentration & memory
Boosting your energy, memory & brain health
Reduce cravings & stabilizing your energy
Maximizing your mental health & sleep
Balancing hormones, increasing immunity, & aiding in nutrient absorption 06 Enter the World of Nootropics - Improve Focus, Concentration, & Drive" I'll take you through how these brain boosting "smart drugs" can help you to feel more alert, concentrate with more ease & supercharge your energy. You'll discover;
The 4 things you MUST know before using any nootropic to sharpen your focus, concentration & drive
The difference between natural & pharmaceutically derived nootropics & why I prefer those that are naturally found in foods you already eat
How to find the right dose for emotional, cognitive & energetic regulation
My top 7 picks, that are readily available & affordable, to help optimize your health as well as;
Reduce anxiety, promote relaxation without sedation & enhance attention
Decrease stress, promote healthy mood & boost cognition
Increase focus & attention while reducing physical & mental fatigue
Support circulation and protect against cell damage
Get a complete breakdown of which nootropics you should & shouldn't be trying based on your unique Success Identity Type ( you discovered this in chapter 2)
Learn how to avoid buying into the hype so you can find what speifically works for you
My pick of the top 3 nootropic stacks for easy consumption and additional firepower & focus, including all the pros & cons for each
This is a pseudoscience free-zone, backed up with clinical & academic research 07 The Switch - Brain Training/Sleep Tracking Wearables Understand how your body & brain react to real vs perceived dangers & how your behaviors, patterns & habits are formed while exploring the latest scientifically proven wearable technology designed to reduce stress & train your brain for success. We'll dive into;
The REAL secrets to success as you learn how to reprogram your brain
Habits & Highways: How we form new behaviors & break old patterns
The 4 signs of being stuck in 'fight or flight mode' so you can cut short the impact
Discover the truth behind sleep & fitness trackers and find out just how accurate they really are
How to distinguish between the facts & the pseudoscience of their marketing campaigns
Know exactly what to look for with my Sleep& Fitness Tracker Buyers Guide so you don't get ripped off!
Be introduced to the latest in braintraining wearables that will upgrade your cognitive function while;
Providing a drug-free solution
Creating new neural highways
Reducing stress within minutes
Taming your fight/flight response
Providing a mental/emotional recharge
Make choosing the right device for you even easier with my buyers guide to the latest wearable brain training devices, all of which are less than what you paid for your smartphone 08 The Cusp of Brilliance - Advanced Strategies for Priming Your Brain Your unique biochemistry can be the key to achieving your soul's purpose & in this chapter we explore ways to align these two as we look at improving your sleep, reducing stress & helping you find calm in the chaos. We explore;
How to biohack your sleep so you wake up feeling rested & ready to go every morning;
Explore the 4 key stages of sleep & why you're most likely missing out on the MOST important one right now
My top 9 tips for increasing deep sleep to prime your brain for success
The no.1 sleep supplement to AVOID that could give you nightmares!
The basics of NLP & how you can manipulate your perception of things to make life easier & stress-less
How to neutralize negative past events using these 9 simple steps
Learn my Quickfire Visualization Technique that is used by athletes to prepare for competitions and how you can apply this advanced technique to prepare yourself to overcome any challenge as you go after your goals
Discover how you're likely to experience visualization/meditation based on our survey of over 50,000, with personalized tips on how to get started as you improve your energy, focus & mood 09 Uncovering Your Purpose - The 2 Different Types of Purpose & Why it Matters Not all purposes are created equal, but understanding yours can lead to greater optimism and a higher likelihood of achieving your goals.
Discover the 2 different types of purpose & how one of them increases inflammatory genes, while the other decreases your nervous system's response to fight/flight making you more likely to be successful. This information alone could transform your life!
The 3 reasons why people without a purpose can't find it & what you can do immediately to help uncover it
Find out if your Success Identity Type is more or less likely to achieve your goals. An understanding that will help to show you precisely what you need to focus on right now!
Get your 4 step process for uncovering your new purpose, or amplifying an existing one, so it draws you to your goals like a magnet
How to use my 5-Step Progressive Overload technique to expand your comfort zone without the risk of giving up on your goals when things start getting tough 10 Your 13 Weeks to Unstoppable Personalized Plan I share the outcomes of my own 90-day mission as we begin to look at how you can plan to overcome the stress, anxiety, depression, fatigue & more that has been holding you back from achieving your goals & living the life you were meant to.
This chapter includes a 13-week outline to plan your very own 90-day mission to biohack your way to an Unstoppable version of you!
Read other success stories from people who lost weight, regained their focus, boosted their energy & identified key triggers that had gone left unchecked for years.
Learn how to personalize your unique 13-week plan to optimize your chances of success
5 Steps to ensure you make the most out of this plan
I show you how to work within your personal budget requirements because there's no need to go out & spend money you might not have on supplements & wearables you don't specifically need.

First Previous Wiki
Admiral Tenrah returned to the battle map, looking at all the various icons and routes to and from star systems. So far, the Sennes Armada was keeping its pace mostly on track. The delay due to the diplomats from the Misan Li Heptarchies no longer would matter.
King Siran had pulled back from the battlefront against the High Federation in an attempt to pivot to the Hive Union. He had won the battle, but the stragglers included the remaining leadership of the High Federation anyway, so they could continue to remain somewhat organized. The massive civil war would soon spill into a more international affair, due to the King's rhetoric. But that was entirely his fault when he so strongly advocated for the deaths of Cawlarians who had lived on planets for generations that he happened to desire.
And he would not let his name be stained with even the suggestion of a loss. The Battle Planner and Fleet Commander Annabelle Weber were also now on their way to the front, and the diplomats from the Heptarchies were tagging along. Phoebe was in discussions with them now, and supposedly there'd been a few breakthroughs on that front. Whatever she'd promised them or get them to agree to, the fleet buildup along the Hive Union's border with the Heptarchies was slowing.
The Interstellar Gathering seemed to have realized no amount of bluffing would get the High King out of war. Even if he was a proxy force aligned with them, King Siran was not valuable enough for them to risk a wider war. It was just as Tenrah had expected and had told Eyahtni, Kawtyahtnakal, and the Patriarchs when he'd met with them several days ago. Just as a young hatchling couldn't be allowed to stray too far from the nest, there was simply no sense for the Heptarchies to risk economic ruin.
Orith and those who ruled over him would shift their tone while pretending it was a natural decision, not one they'd been forced to make to align with reality.
"I must commend your tactics in the latest training exercise," Tenrah said, ruffling his feathers slightly before respectfully nodding to Annabelle.
"I am pleased to hear such high praise from you, Admiral," the woman said. She was fully dressed in her regulation spacesuit, meaning most of her face was obscured. But Tenrah wouldn't complain since it was more than prudent to be ready for anything. The next unknown ships might not be friendly.
He had also looked into the parties responsible for the lack of communication or warning of the Misan's arrival. As it turned out, general incompetence was to blame. A receiver hadn't been properly calibrated, so the transmission signal had just been noise. He'd given the officer in charge of that an earful before eventually letting up and telling him to do better. A personal visit with the Admiral was one thing. But a second personal visit was quite another.
Tenrah drew a vector toward some of the outer systems controlled by the High King. A few garrison forces were there, but they would be swept away almost instantly. What most concerned him was the shipyards in the region that received most of their metals from a select group of planets in those systems. They were rich in the metals required to forge the alloys needed in the High King's fleet.
The High Federation had been something of a dumping ground for either overthrown species or other alien species that had been deported from their homeworlds before the war broke out. This was reflected in the number of species inhabiting the worlds, each with unique names, traits, and temperaments.
"We plan on taking this path, and then splitting to conquer these systems and disable their metal exporting abilities," he explained. "Then we will move to this system."
He zoomed in more and drew a new vector from where the previous one ended. "We have intelligence that they have at least four planet crackers there. Brey will send FTL suppression satellites through portals on the outer edges, with her portals boosted by our psychic amplifier fields. we will be able to take over the system quickly, and begin the process of either disabling the planet crackers or moving them back to our territory."
"We will need to know the angles the superweapons are at before committing to the battle," Annabelle said. "Otherwise, judging by the trajectory cone you have, we can bypass them entirely and reach Siran within two weeks."
"And that is an interesting proposal. Can you lay out your plan, in that case?"
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Annabelle did so. She and Tenrah discussed the strategy's risks, and they eventually decided that such a tactic, while bold, wouldn't do what they set out to do: ensure the safety of the Cawlarians near the border. They were already trying to evacuate from the coming war front, but cities and planets were large things that took a lot of time to completely empty.
And more garrison forces, whether they were androids from Phoebe or specialized and highly trained defenders from the Union, were still moving in as the civilians evacuated. Kawtyahtnakal had established a fund for them, but many people were too stubborn to leave. Despite the looming threat of war and possible massacre, they still refused to board the passenger ships. Annabelle could respect their tenacity and courage, though she personally believed it was counterproductive.
A few encroaching splinters of Siran's fleet had already struck the evacuation forces. He'd sent around 2% of his ships away to harass all the border systems within reach in an attempt to get the Armada bogged down in defense. But with such small forces and the Union on such high alert, all of the important stations with weak shields were well within the protective layers of planetary shields in the area.
Larger garrisons than necessary were still required, of course, but Tenrah had managed to navigate the desperate concerns of the Feathers and those like them in charge of governing their planets with his natural political skill. He didn't need to ask them for favors because, as an Admiral, he alone held power over how his portion of the fleet would respond. Annabelle had witnessed that loyalty and control well within the organization of his fleet. Even at his advanced age, she continued to be impressed with his adaptability and skill at monitoring three-dimensional battle planes and fields.
She pointed to the cone of possible directions Siran was expected to take. They were generally adjacent to the border, though they would head around the left side of the territory he claimed from the Union. If he reached it, millions of lives would be lost every day. Once he broke the shields entirely, the planets would be utterly glassed down to their mantles.
She'd read up on his methods and had seen videos of them in action. Despite all her training, it still was haunting. The hivemind helped to soothe her when the unpleasant parts of command sizzled up to meet her in the middle of the night.
But they would not impede her on the field of battle. When she went to war, the hivemind suppressed all that wasn't necessary for the mission. It was their agreement, one which she'd asked of it. And being a node of the network meant that her stability was paramount, even more so than her title as Fleet Commander. For if she fell, others could take her place. Protocols ensured and demanded that.
But her place in the hivemind was what allowed it to have any strength this far out. It could form avatars and help with long-range communications, though the main mind back on Earth and Luna obviously remained disconnected from this distance.
"I would normally agree with you, Fleet Commander, but I am reminded of your tactic to use decoy hard light holograms."
"They will suspect that any ships heading right for the barrels, or close enough, are either not valued enough or are the decoys."
"Then all you have to do is make them impossible to ignore," Tenrah said. "I can lend you bombs capable of remaining armed and capable of being triggered inside of hard light holograms, even with jamming involved. Then, they will be unable to ignore them, and the explosions generated would destroy the shields in place around the planet crackers. If they fire the weapons, then the residual magnetic interference will allow us to destroy them, since the shields will be far weakened."
Annabelle could see the potential brilliance of the strategy. But it was just that- potential. In space, there were no obstacles. Without stealth fields, there was no hiding. And with hard light holograms, stealth was obviously off-limits.
They would be left approaching from angles that they would be unable to adapt to. She had her VI plot several routes but was unsatisfied, so she had Edu'frec link into the network to do it. Phoebe had been replaced after contacting a Sprilnav network to ensure she could scrub any programs that may have gotten through to her without distraction.
It would be a terrible thing for a Sprilnav AI to make it to her dreadnaught, for sure.
"We will likely need a threefold diversion at least," Annabelle said. "Maybe fourfold, if we can spare the forces, and brave any minefields that may exist."
"Well," Tenrah began. He pulled up a few schematics of the weapons her dreadnaught carried. "I believe you can solve the minefield issue from a distance, even with the lightspeed limit. After all, they can't move easily. As for the actual attack? I suggest a sixfold flower formation, with a twisting wings accent."
"You will have to show me a diagram of that," Annabelle said, grasping uselessly at the unfamiliar words. Before their integration had begun, there had been a limit to how much doctrine she could memorize.
Tenrah pulled up an image of an alien flower blooming with six petals. And then the image faded, overloading with a stylized ribbon of red shapes. The ribbons spun on their sides every thirty seconds, like corkscrews that were flatter.
"And in this case, the ribbons represent the drone formations. I can send a few carriers into the battle with fighter escorts, though we will need to keep them spread out to avoid any direct lines of sight from the planet crackers."
"I heavily doubt they will waste such shots on carriers," Annabelle said. "And if you commit more, you will overwhelm their defenses. I believe your drones are highly reflective, so only missiles and bullets can deal sufficient damage at the involved speeds and numbers we are working with here."
She tapped the diagram, shifting it by about 45 degrees.
"I believe I can fit a stealth force here, which will engage the back defenses of the planet crackers once they focus their shields frontward. I can likely get a full battlecruiser group in, and if you can press in as a wedge around 10 million kilometers above me from where I come in, and around 30 million kilometers below," Annebelle paused to draw the vectors with her hands, "Then it will aid in my ability to subdue them. It would likely shorten the battle time from a week down to four days."
"Assuming their detection satellites are not capable of seeing it."
"And we will target those too. I believe the first strike can fall on those, since the planet crackers will interfere with their ability to scan behind themselves, and such large power signatures can be noted."
"There is one more problem," Tenrah said. "We are generally working on the assumption of trying to capture these ships, yes?"
"Yes," Annabelle said.
"Then will we board them?"
"Yes, but no. Edu'frec and Phoebe's commando androids will open up the beach heads on the physical surfaces of the planet crackers, while our specialized mental warfare agents will take the fight to them in the mindscape. I assume you have your own plans in that regard?"
"It depends on how we will split the planet crackers. There are 12 in the system. Half and half?"
"That seems prudent," Annabelle replied. She selected the ones that would be most advantageous for her various gambits and strategies to work. They were closer together, which meant more capacity for coordination, mutual aid, and shielding. But it also meant a larger target, one which she could hit from many vectors without worrying about each enemy ship having a wide field of view. Some battlecruisers and cruiser groups were scattered around, but they were not enough to resist the Armada. And once Siran was robbed of a quick way to end the war, the Union would hold the upper hand, capable of committing devastating power to a fleet that remained in a system for a long time.
Yet the same was true for the Union and the Alliance. If the battle took too long, or their command positions were located, then the terrible might of the planet cracker beams would be turned upon them instead. Annabelle's dreadnaught was powerful. More so than all the ones before it. But that didn't mean she wanted to test her shields against alien planet crackers.
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Penny was talking to a group of freed slaves on Justicar. These were recent ones who still held quite a bit of trauma. They'd taken to calling her 'Liberator' despite her never identifying herself as such. It was oddly endearing and did make her feel quite a bit better. It was good to just be able to go out and help people.
She felt some perturbations in the mindscape but ignored them. Right now, she needed to ensure that the gangs couldn't continue their horrific industry. She'd taken out most of their heavy equipment and was now waiting for the Guides to finish searching.
Sirens and alarms echoed in the distance. Penny sent psychic energy into her eyes, but she was too far underground to see anything without using the energy itself instead of light to see. Justicar's mind seemed busy, so she couldn't connect with him. As time went on, Penny felt that something was wrong. It was a gut feeling that she couldn't place. But because of that, she was on edge. She made a large shield of psychic energy above them.
She held it for several minutes. Nothing happened, but Penny wouldn't let it down that quickly. Justicar still didn't respond. Her communicator rang. Kashaunta was calling.
"What's going on?" Penny asked.
"The Grand Fleet is-"
Light and heat smashed into her, easily breaking through her shields. She briefly saw tens of thousands of Sprilnav burning before the light overwhelmed her eyes. Her communicator was destroyed. The onslaught was accompanied by a monstrous level of sound. Shockwaves drilled Penny into the melting and fracturing ground, forcing her lower and lower into expanding pools of magma and liquid metal.
The city's upper layers fell upon her, crashing with great and terrible force. But Penny was now fully reinforced with psychic and conceptual energy. She erupted furiously from the rubble. The air around her burned with heat as she continued to accelerate. The armor plates now surrounding her glowed cherry red, but they were white by the time she'd reached space.
She reached the first planetary shield.
"Displace," Penny growled. She forced reality to move as she willed and to place herself where she saw fit. The Grand Fleets were high above, firing upon a small group of ships that had detached from Azeri's fleet. They seemed to be directly attacking the broken-off contingent and not Justicar itself.
So Penny increased her eyesight and analyzed the battle in both real space and the mindscape. Nilnacrawla helped her identify Justicar's targets. The massive Elder was angrier than she'd ever seen him, and his size, which was even larger than Tetelali, made that incarnation of him appear more like a god of wrath. She saw him brutally tear through groups of minds desperately running to avoid him.
She could faintly see spheres of psychic and conceptual energy area denial fields. From this distance, the flagships' strength was truly impressive. Both of them were at least ten times as powerful as Azeri's had been during their battle. It was clear both Kashaunta and Valisada had ordered upgrades.
Then, her attention came to the dreadnaught, which seemed to be at the head of the attack. Penny explored the ship with her psychic power, pushing aside all resistance. Several lasers struck her, but she ignored them, denying their impact in reality against her own.
It glowed with the fury of weapons firing. Missiles and fighters flowed out of its bays. Bullets, nukes, and lasers streamed from red-hot gun barrels. A nuke hit her but didn't explode. She ripped it apart, using the materials to add energy to her reserves.
Justicar continued to go in inside the mindscape. He tore at them like a shark at a school of minnows in a coral reef. His ravenous anger and hatred were frightening, but Penny rapidly got used to it. Calling up her own memories of the innocent people who'd been killed for no reason, Penny wrapped herself in energy and began to erase her signature from the area.
Fighters flew past her, no longer hitting her psychic shields with bullets. Lasers stopped firing at her since she'd moved from her last position, and there was no longer anything for them to track. Penny floated in the stars, with bright blooms of white fusion explosions blossoming around her. And so she moved forward. She reached a cruiser. She reached forward, teleporting past its shields, and shut down the ship's reactor by teleporting all of its fuel into the void.
Soon, a missile from Kashaunta's Grand Fleet found the vessel, and it vanished in another sphere of heat and light. Of course, it was all silent in space. Penny could only hear her heart beating and occasional warnings from Exile or Nilnacrawla at incoming attacks. Exile occupied the area in her ears, which felt weird, but it allowed him to speak without showing himself in the mindscape. Given his nature and the fact that the Grand Fleets likely had detections for speeding space entities, it would be a terrible idea for him to appear there. Nilnacrawla continued to help Penny with the mental aspects of the battle.
He processed the energy input and output that Penny was giving off in the hopes of keeping her off the sensors of the dreadnaught battlegroup. She didn't want to attract the full focus of one of those massive guns. The explosions on Justicar would have been capable of cracking apart a mountain range if not for the extensive dampening Justicar's shields had done. And she'd withstood them only because she could shunt off most of their impact into reality, leaning into her conceptual nature and the nature of Cardinality to escape certain death.
Even with her power, as high as it had ever been, the blow she was taking were the most powerful physical impacts she'd ever endured.
She also suspected Yasihaut's work in this, though she had nothing to prove. She also had to remain vigilant about the Judgment. She couldn't take overly hostile actions, so she didn't just teleport the Sprilnav in the area out of their ships. She tried it on a smaller scale, and a weak pressure from the dreadnaught made her power fail to affect them.
But those Sprilnav were still doomed to die by their commander. But Penny didn't wish to doom the Alliance and herself by taking their deaths into her own hands. And she was stained with enough blood, metaphorical and literal. The ashes of the people she'd freed had fallen away with her ascent into the atmosphere, but the gritty memory and feel of them never would.
Once again, she'd been powerless to save those who'd needed her. And if she'd had that power, what could she have really done? Would she have been forced to stand there and take it? Or could she have really fought back in a way that wouldn't be turned against her in the Judgment? And was she wrong for considering all of that during such a horrendous time, when she'd literally seen thousands of people turned to slag and ash before her very eyes just ten minutes ago?
Penny burned with shame and grief. She hated this. She hated that things always turned to this. Why couldn't the galaxy just leave people alone? Why did there have to be so much suffering? Her anger threatened to overwhelm her, but with a herculean effort from her, Nilnacrawla, and Cardi, it was beaten back.
Penny felt Justicar getting close to breaking through the shield. She sent a small jolt of power to its underside. A thick bolt of psychic lightning infused with rage leaped from her arms, shattering the shield completely and taking roughly half her power. In the dreadnaught, the antimatter reactor she could sense radiating its energy suddenly lost all coolant access.
She pushed her psychic energy into herself and her conceptual energy into words that she harmonized into existence with the force and might of her will.
"Cardinality: One to zero. Reversal."
A heap of her energy left her instantly, stopping a budding explosion from ripping the dreadnaught apart. Justicar absolutely ravaged whoever was inside that ship, including what appeared to be a leader figure in the mindscape. Penny watched Justicar smash the Elder's corpse in his jaws and tear his soul from his body before shredding it violently with a contraption that looked straight out of a horror movie.
She let the explosion go, and so it went. The dreadnaught cracked in half. The Grand Fleets, which had never stopped firing, finally broke through the shields as the circuits failed to supply them with power. Hundreds of thousands of lives winked out instantly, torn to subatomic particles by beams coming from two different flagships. Penny went straight to Kashaunta, appearing on the ship's bridge still in stealth. To their credit, her guards noticed immediately and bared their weapons at her.
The guns that were powerful enough to blast holes in skyscrapers and sturdy enough to withstand a fall from orbit with hardly a scratch unloaded their payloads into her. Penny opened her mouth, and strings of psychic energy writhed outward, wrapping themselves around the guns and wrenching them out of the claws of Kashaunta's guards while the impacts' explosions were contained by thick shields.
Kashaunta herself had already drawn her sword but hadn't moved an inch.
"Penny," she said dryly. "Welcome to my ship. I apologize for your reception."
A new shield came down on both of them, preventing their words from reaching the ears of Kashaunta's subordinates.
"Think nothing of it, Elder Kashaunta. What punishments will be given to the Grand Fleet Commander?"
"Well, technically I am not the Grand Fleet Commander of this fleet," she said. "So that is not really something I can enforce. However, the Grand Fleet Commander of the 85th Grand Fleet does wish to talk with you, Justicar, and myself about what just occurred."
"And you believe him?" she exclaimed.
"He sent transcripts of the message he sent to one Elder Solei, asking him to cease his actions before it was too late."
"Even the Alliance can make deepfakes," Penny said.
"And do you think I would be ignorant of such things, child?" Kashaunta asked. "We have ways around those. That is why we still have a society after billions of years of time to screw it all up. Deepfakes are a problem of less advanced species and cultures, not those with the tools to handle them."
"Which are AIs, which you also ban throughout the galaxy."
"Yes."
"Isn't that hypocritical?"
"Yes, it is," Kashaunta said. "You can go and complain to the Judges who decided that if you wish, though asking them to think of the children instead of preserving the power of the entire Sprilnav species will get you laughed at by a billion mouths."
Penny felt something in her mind take offense to Kashaunta's wording. It didn't feel like it was part of her, but it also did. The shock of all the lives lost hit her again, making her scowl.
"So there will be nothing done?" Penny growled.
"No. Prepare for a neutral and level-headed discussion. If you wish to have any seat at a table such as this, you will conduct yourself with decorum. You will not accuse Elder Valisada of being responsible for whichever fool did this, and you most certainly will not baselessly claim that Yasihaut is at fault for this, even if it is likely that she or her backers are. It is time you learn the lesson that all Elders have: there are always more Sprilnav. Recognize that this was a strike against you without casting aside all of your goodwill among those that matter."
"Those that matter," Penny mused. "Sometimes I forget what you are."
Kashaunta stepped forward, eyes narrowing. She let out a hiss.
"You saw a few thousand people die, and now you're back to the racism again? Grow up. People die all the time in this galaxy. You complain about the status quo. I would respect that, if you could stomach what is required to change it. Death will continue to run rampant, and you will be the reason more die no matter what you do. 760 sextillion Sprilnav, Penny. And you cry over ten thousand?
During the Source war, we sent two years olds to war. You don't get to slide back into comfortable dumb hatred of our species because of a few stupid people. Rest assured, if you ever get this Alliance-based order, you or your successors will become tyrants. There will be a human who has the power and will to start wars, and enact genocides, for functionally no reason. Need I remind you of World War Two, and World War Three? If you multiply the population of Humanity by a trillion, that means you'll get a trillion Pol Pots, or Hitlers, or Genghis Khans.
And a hell of a lot more dumb idiots in power, which ascribes most of the history of nearly every species in the galaxy. Notice how Valisada and I both fired on Solei once he decided to be an adult daycare nominee? Notice how Valisada has not fired at us, or Justicar, and is trying his best to start a constructive dialogue? People die in war, Penny. This is reality. And you cast your disdain onto me, the only Sprilnav keeping you alive in this place, because I happened to be born an Elder. But no. I'm still some alien, right? Just another dirty animal for you to kill when the Judgment ends."
Kashaunta's fury caught Penny off-guard. The Elder truly meant her words. Penny had deeply offended her, cracking open the facade she usually maintained. The smug feeling at having made Kashaunta go on such a tirade faded when she considered the circumstances. Maybe she had acted like a child. But she hadn't said anything truly deserving of such a furious tirade, had she?
Not unless her proclamation that she remembered 'what Kashaunta was' had an implication that she didn't understand. Kashaunta was a mass murderer, one who was more than willing to justify it when necessary. And she downplayed the fact that this attack was on Penny herself and on thousands of innocents on a Sprilnav planet where she was meant to be safe. This wasn't a pair of assassins in the night, slipping poison into water or dropping snakes into a bed. This was a much more insidious and terrifying evil. Penny had been powerless to stop it.
Penny knew she was right, but Kashaunta did not. Could she truly weigh her scant decades against Kashaunta's billions of years of age? Perhaps. Age was not wisdom, though it certainly could be experience. Kashaunta turned around and started to walk away. Sadly, Penny still needed her.
"I'm sorry, Kashaunta. I am... incredibly charged. I am very pissed right now. I am not apologizing for how I feel about this attack. I have every right to be upset, and I will remain so. I will not be bullied or cowed into submission, even by a thousand more tirades. There comes a point where something must be done. But if you are upset over what I said, then I would at least like an honest clarification why."
"Because you had showed me you could think like a person should. That you didn't see people's species anymore. That you were becoming less racist. And yet, when you are cut raw, you still see me as a Sprilnav Elder alone, and therefore complicit in this massacre I literally did everything I could to do stop before it worsened. You said you knew 'what I am' as if you'd forgotten that. And it is clear that you meant that you'd forgotten your belief that I am some dirty criminal Sprilnav, who deserves to be slaughtered in the dark for the crime of being born in her species.
You care more for the ash on Justicar than you do for what I have given you. Your simplistic view of reality would mean that if you could push a button to kill us Elders, you'd do it, robbing countless families of their loved ones, because you now remember 'what we are,' and are again regressing away from your previous growth."
"I am one person, Kashaunta. I don't understand why you care this much about me. But I can recognize that the message you received is one of terrible bigotry. I am suffering, every day, every week, that I remain in this god-forsaken place. It hurts for you to dismiss the people I care about, even for a moment, dying just because there are many of them. But that does not excuse what I said to you despite the death toll you carry on your own head. It was a half-truth."
Kashaunta laughed. "Do you know why I care so much about what you think, Penny? It is because you are the other aliens. All at once. The Alliance is the face of all things 'alien' in many places. Remember what conceptual energy is? Lecalicus told you, I believe. You represent more than just your own views. And if you're able to forgive a speeding space entity, but not me, then it shows that we will never have peace. That no matter what, this cycle of hatred will continue, and I will need to either build a new galaxy with aliens that don't hate us for our ancient crimes, or just figure out another way. You are the face of the rest of the galaxy, Penny. And you have just told me that you still hate me for being an Elder. After I thought you had changed."
"And you believe you are undeserving of such hatred?"
"Penny," Kashaunta said. "The Alliance didn't exist when many of these events happened. Some of your grievances are older than the mountains on Earth. You say you hate us for genocides that happened so long ago that they no longer hold any meaning. There is no compensation we can give to dead species on dead worlds. What you want is an alien species to hate and blame for all the universe's problems. Because it is easier to hate us than to confront reality. And we are the ones you have been told to hate."
"They were not small things. It was the deaths of trillions of people, Kashaunta."
"Yes. And it was wrong. I can understand that. But what do you think will happen when your Alliance, filled with people who hate us, takes over? You will see humans bombing Sprilnav schools, and the hivemind will do nothing, for it will share that hate. Acuarfar will abduct and torture us. Knowers will devour our children. And in the face of that? You would turn a blind eye, because it is too hard to solve with a simple fix. You will only propagate generational hatred, just as all the Alliances and Galactic Republics and Peace Unions did before you.
Because underneath your message of equality for all species is oppression and genocide for us, the villains in your little story. That is what happens in reality, once the benevolent dictators die. And you, who have lived with us, eaten with us, and talked with us, will sit upon your golden throne, and when I am brought before you, naked, bleeding, and in need of support, you will throw me away, because all I am to you is an Elder. That mindset is exactly what stands in the way of peace. It is why I stopped giving you aliens chances for so long. And having to argue this with you at all makes me think you may no longer be worth my effort."
More manipulation. Penny was ready to shout at her, but Nilnacrawla pulled her thoughts away from blind anger. And it did feel unnatural for her. Alien.
"This is not peace," Penny said. "This is war. And we are circumstantial allies. I will not become what you claim."
"I have sown the seeds of a thousand despots," Kashaunta said. "I recognize them when I see them because I have reaped the heads of a million more."
Penny sighed. She wanted to resist and continue arguing, but it wouldn't get her anywhere. Now that she had thought about it, she was unlikely to overturn a viewpoint set in a billion years of experiences. Perhaps Penny could explore this later, when she had time to properly process it all.
"Very well. I will go to this meeting of yours, and I will conduct myself with decorum. However, while I refuse to belittle or forget thousands of deaths, I am sorry that you feel this way."
"But you are not sorry about making me feel so."
"No," Penny replied. She suppressed her emotions more, taking the time to carefully consider her words. Kashaunta was wrong and oddly sensitive right now. Saying the wrong thing could damage far more than their mutual feelings. As much as she wanted to win this argument, Kashaunta was who she was. She was the alien dictator keeping the Alliance alive.
"We are both right in some ways, and perhaps we might be both wrong, too. This only shows how tough the road will be. We at least are consciously trying to come to an understanding. But for the billions of Alliance citizens, quintillions of aliens, and sextillions of Sprilnav? It is a gargantuan task. And... right now, I don't think it is possible."
"It isn't," Kashaunta said. "And it won't be for thousands of years. But we don't get some neat little time skip to wait and solve all of our problems for us. Change will start only when we make it."
Kashaunta was throwing her a bone, then. They both knew the argument couldn't continue right now.
"So we have an understanding, then," Penny said. "Hatred will remain, but it must be minimised. That way, cultural and social pressure will eventually stamp it out, and we may have peace."
"No. We will have a truce, which will only become peace with much more work. The Alliance is a nation that is 24 years old. Only a single generation has grown up within it. Negotiations will be hard with so many who remember the hatred. But Valisada is not like other Sprilnav. He will seek to bring a hybrid war to you and the Alliance, unless you can convince him that you truly mean to bridge the divide. You are clearly misguided, but have a genuinely good heart. That will make life hard for you. Your words today would have spelled the death of you and the Alliance, had I not established this shield around us to hide them. Out of the spirit of our friendship, I will not request a favor in return for this boon."
"Thank you, Kashaunta. Though I'm not sure I can consider you a friend."
"The fact that you bothered to listen to my side of things, in this limited aspect, despite the hurt you must feel right now, proves otherwise. I am well aware of my past crimes, Penny. I know that my emotions today were a weakness I should have been able to seal, and that you will still see me for who I was, and not who I am. I know how it sounds for me, a killer and a ruler, to be upset at being confronted. But that is how I am. I still have my pride as an Elder, and there is only so far it can be pushed. Who I was certainly would qualify as beyond evil. But to remain at the top, there are limits to how far you can swing into benevolence.
I cannot atone. Do not try to make me repay debts that you don't own. If you are ever to have more Elders on your side, whether Progenitors or otherwise, you will need to learn to deal with this. There will be people with death tolls higher than the population of the Alliance, who were once the heart of evil and are now at least acceptable. The first step will be recognizing that, yes, we are in fact friends, despite my history. Because only from friendship and understanding can hope come."
"I will think about this more. My feelings about this, and about you, have not yet solidified."
"I was wrong for what I said to you, Penny. We are both on edge, and said things that we didn't properly express. We should get our heads in order before re-entering this argument with logic instead of emotions."
"I agree. I will go and see who I can save. And I will think more about this. I freed people from slavery, and watched them die today. Respectfully, I must spend some time away from you for now."
Penny left the ship. In something near her subconscious, anger remained. When she landed in the rubble once again, she missed a small but steady stream of conceptual energy wafting into her from below.

Anthiens are basically anthropomorphic animals that live outside of Earth, making them aliens. Every species there looks slightly different than those you would see on Earth.
Can Anthiens live on Earth? Yes, but they risk being taken into labs for testing and stuff, because they don't originate from planet Earth.
Can they reproduce? No, Anthiens cannot reproduce because they have no reproductive organs to do so. If you're meaning in the way we do it. Instead, they use some sorta big egg shaped plant (STILL haven't named them) and extract their DNA and inject it into the plant. As a baby takes 9 months to develop, the baby in the plant will also take 9 months to develop. However, the plant needs to pollenate first. If not pollenated within the timespan of a week, the plant cannot do the process and the egg will have to be replaced, so it decomposes. A new egg will grow in 3 months. Anyways, after 9 months of being in the pollenated egg plant, Anthien parents are supposed to go to the location of the plant and help their baby break out of the egg. If they aren't present, the baby will have to do it on their own. This is risky, however, so if a baby is left alone doing this for too long and doesn't make it out, they could suffocate.
Do Anthiens have assigned birth genders? Not at all! As said before, they have no reproductive organs. Gender is used as an identity for them.
Can a single anthien reproduce using the egg plant by themself? Yes, but it won't be as good. First of all, the baby will have the exact same traits, which doesn't help with their immune system. Second of all, any developing diseases the parent has can develop in the child later in life. Idk what else to put for this lol
That's all for now :3

I'm asking the following because I'm actually working on a diagram that shows all routes of an actual transit system (tho for myself, not a job). I thought it may get me some clues as to how I can lay out my diagram.
With the proliferation of apps like Google Maps, schedule apps and real-time arrival apps, it seems like system maps haven't been used like they used to. But from your experience, when did you find yourself using a transit map/diagram over an app when you were planning a trip?
For me personally, I find a map to be an easy way to discern things like the following:

• Whether my bus would be taking advantage of a highway instead of a "normal" street
• Whether my destination has multiple routes heading towards it. More routes mean more options.
• I just like looking at diagrams XD

What might be yours?

Long story short, went vegan did a lot of intermittent fasting while eating lots of fiber. Inflammation was obviously down. Noticed lately a lot of people have been complaining about allergies, and that had not been an issue for me. I noticed I was congested after working outside one day, and remembered how my “rhinitis” was something I considered to contribute to my breath. I was taking black seed oil a while back for the treatment of another ailment, and noticed how my allergies were less reactive to a friend’s dog. I figured, I can take black seed oil, and made reduce the inflammation that was causing the mucus to form in my nostrils.
Long story short, I took it as well as switched to eating Kimchi + drinking a lot of water, and using a zinc-activated mouthwash to reduce inflammation in my mouth. I was actually doing that first which signaled to me that inflammation was implicated in this “smell”. As I had an inflamed gum I was keep under control with the mouthwash. Today I haven’t brushed my teeth, literally just eating healthy Whole Foods, water with lemon, kefir, and taking my time while eating. I also take digestive enzymes. I suggest if you struggle with allergies take this instead of Benadryl. Use smart mouth and steam your nose. Stay away from the normal triggers. Buy Pickles, Kimchi, Kefir,Dave’s Good Seed Bread, Steam Veggies, Lean meats, Bone Broth. Also make sure you’re not harming the immune system, which can create tooth decay and infections.
Yes, people are lying. They smell your breath, they just expect you to fix it, and move on. They’re giving you a chance to move on. Also, it makes them feel powerful when you’re so obviously “less” than them. In a weird way, they secretly like that you have this flaw and that they can exploit it. If it’s room filling do more research, and I’m really sorry. But the aforementioned technique hits a lot of different “areas”. Fiber cleans the mouth and improves digestion, and reduce inflammation which systemically fight bad breath. Also don’t brush your teeth immediately after eating these foods let it work like an oral prebiotic.

As convenient as cloud services like Google Photos are, they come with their fair share of risks concerning security, privacy, and accessibility. Here's an in-depth look at why you might want to reconsider relying solely on these platforms for storing your precious memories.

1. Security and Metadata Management

Security Risks
While Google Photos employs robust security measures, no platform is immune to breaches. The infamous 2014 iCloud hack is a case in point, emphasizing that cyberattacks are a significant threat, particularly when user-side security practices are weak. The integration of multiple services under a single Google account further escalates this risk, potentially exposing all connected services to a breach.
Metadata Management
Your photos hold more than just memories; they contain metadata that can disclose much about the time, place, and conditions under which they were taken. While useful for organization and retrieval, if mishandled, this metadata can severely compromise your privacy.

2. Privacy Concerns

Data Mining
Tech giants like Google use data from services like Google Photos not only to enhance user experience but also for broader business objectives. This might include profiling for targeted advertisements based on facial recognition and text analysis within your photos, raising serious privacy implications.
Third-Party Sharing
Cloud services' terms often allow your data to be shared with third parties under certain conditions. This can involve legal compulsion without your consent, or anonymized data sharing which might be de-anonymized by those with enough resources.

3. Accessibility Issues

Internet Dependence:
Your access to cloud-stored photos is entirely dependent on internet connectivity. This can be problematic in areas with poor service or during an internet outage, limiting your access to your own photos.
Service Disruption
The discontinuation of services like Google Picasa showcases how changes in business strategy can force users to migrate to new platforms, sometimes risking data loss if not done timely.
Alternatives to Cloud Storage
Considering the risks associated with cloud storage, here are some safer alternatives:

• Local Storage: Using external hard drives or NAS systems provides you with direct control over your backups, mitigating many of the risks associated with cloud services.
• Encrypted Cloud Storage: Options like Sync.com, Tresorit, or pCloud offer end-to-end encryption, meaning that not even the service providers have access to your data.
• Printed Photos: For irreplaceable memories, keeping physical copies is a secure backup method that remains impervious to digital threats.

While services like Google Photos offer convenience and powerful features, they also pose significant risks that should not be overlooked. Diversifying your photo storage methods can help safeguard your digital memories against various threats.

// Define participants u/Customer "Customer" u/OrderService "OrderService" @PaymentService "PaymentService" @InventoryService "InventoryService" // Customer places an order with OrderService "Customer" -> "OrderService": Place Order // OrderService initiates payment with PaymentService "OrderService" -> "PaymentService": Initiate Payment // PaymentService processes the payment internally "PaymentService" -> "PaymentService": Process Payment // PaymentService sends payment confirmation back to OrderService @return "PaymentService" -> "OrderService": Payment Confirmation // OrderService requests inventory reservation from InventoryService "OrderService" -> "InventoryService": Reserve Inventory // InventoryService updates inventory internally "InventoryService" -> "InventoryService": Update Inventory // InventoryService sends inventory reservation confirmation back to OrderService @return "InventoryService" -> "OrderService": Inventory Reserved // OrderService sends order confirmation back to Customer @return "OrderService" -> "Customer": Order Confirmation 

// Define participants @User "User" @RegistrationService "RegistrationService" @EmailService "EmailService" @UserRepository "UserRepository" // Process flow "User" -> "RegistrationService": Register "RegistrationService" -> "UserRepository": Validate User Info @return "UserRepository" -> "RegistrationService": User Info Validated "RegistrationService" -> "UserRepository": Create User Account @return "UserRepository" -> "RegistrationService": User Account Created "RegistrationService" -> "EmailService": Send Confirmation Email opt { "EmailService" -> "EmailService": Compose and Send Email } @return "EmailService" -> "RegistrationService": Email Sent @return "RegistrationService" -> "User": Registration Successful 

// Define participants @Customer "Customer" @LoanOfficer "LoanOfficer" @CreditDepartment "CreditDepartment" // Customer sends a synchronous message to LoanOfficer to apply for a loan "Customer" -> "LoanOfficer": Apply for Loan // LoanOfficer sends a synchronous message to CreditDepartment to verify the loan application "LoanOfficer" -> "CreditDepartment": Verify Loan Application // CreditDepartment assesses credit risk internally opt { "CreditDepartment" -> "CreditDepartment": Assess Credit Risk } // CreditDepartment sends a return message to LoanOfficer with the credit decision @return "CreditDepartment" -> "LoanOfficer": Credit Decision // LoanOfficer sends a return message to Customer about loan approval or rejection @return "LoanOfficer" -> "Customer": Loan Approval/Rejection 

This quick read shows how the two main approaches to happiness are seamlessly integrated in Positive Psychology’s PERMA model to create a solid platform for building and maintaining our wellbeing.
Introduction
In exploring happiness and wellbeing, we quickly encounter two historical perspectives: the Hedonic and Eudemonic traditions. Originating from ancient Greek philosophers Aristippus and Aristotle respectively in the fourth century BC, their traditions offer distinct approaches to happiness and wellbeing. The Hedonic approach centres on pleasure seeking and pain avoidance, while the Eudemonic tradition emphasises achieving ones’ potential at a deeper level. It is crucial to recognise that the pursuit of pleasure does not always guarantee happiness or wellbeing. Overindulgence in substances like alcohol, drugs, and food may lead to detrimental health consequences. Also, virtuous acts, like acts of courage or dedicated work, may not always result in pleasure.
Wellbeing as a holistic concept
Wellbeing integrates both traditions and is the goal of Positive Psychology - the study of optimal human functioning. It identifies six key dimensions as summarised in the PERMA model: Positive emotions, positive Engagement, positive Relationships, positive Meaning, positive Accomplishment – and there is a silent H for physical health. The term "flourishing" encapsulates living in your optimal range of human functioning, incorporating a balance between positive emotions with high engagement in absorbing activities, meaningful relationships, achievement, and physical health.
The advantages of wellbeing, as per the PERMA model, are self-evident. The model encompasses:
· Positive emotions: Individuals with high levels of positive emotions enjoy healthier lifestyles, enhanced optimism, and more efficient immune systems, contributing to illness prevention and improved recovery. See my posts in Broaden and Build theory / Thought Action Repertoire.
· Engagement in skilled activities - often referred to as ‘Flow’ – when we apply our signature strengths to pursuits we value, we tend to produce our best outputs.
· Satisfying relationships- with our self, others, and the communities - online and IRL - we engage with.
· A sense of meaning and purpose, and satisfaction / fulfilment from accomplishments already achieved and those in progress.
There is an extensive evidence base confirming that each of these elements contribute to long-term benefits.
Integrating Solution Focused Hypnotherapy and wellbeing
In our quest for optimal wellbeing, Solution Focused Hypnotherapy (SFH) is a natural ally. This approach, rooted in pragmatism and forward-focused thinking, aligns seamlessly with PERMA wellbeing.
· Positive motions: Solution Focused Hypnotherapy cultivates positive emotions by guiding individuals to envision a future where their goals are realised. This approach offers an extensive body of knowledge and tools for enhancing the positive emotions dimension of PERMA.
· Positive engagement: by integrating therapeutic trance with the Solution Focused Brief Therapy approach, SFH supports individuals in accessing their inner resources and developing new skills. Personal growth and skills development directly contribute to the positive Engagement dimension of PERMA.
· Positive relationships: wellbeing revolves around meaningful connections – with our self, with family, friends. SFH supports improving communication skills and interpersonal relationships by addressing underlying issues and promoting positive communication patterns.
· Positive meaning: SFH supports individuals to explore and articulate their sense of purpose. By exploring what gives life meaning, SFH contributes to developing a sense of purpose consistent with the meaning dimension of PERMA.
· Positive accomplishments: setting and achieving goals is a fundamental aspect of SFH. By assisting individuals in establishing strategic directions and breaking down larger objectives into manageable steps, SFH supports the positive accomplishment dimension of PERMA.
· Positive health: SFH positively impacts health at a general level - stress reduction, improved sleep, and a better functioning immune system. Typical specific issues include improved physique, reductions in drinking and smoking and enjoying a healthier lifestyle.
As we navigate our wellbeing’s ever-changing tides and winds, acknowledging the importance of positive emotions, engagement, relationships, meaning, accomplishment, and health provides a steady map guiding our journey through a flourishing life. And Solution Focused Hypnotherapy provides us with the steady ship.

Access Methods
A switch will forward traffic by default and does not need to be explicitly configured to operate. For example, two configured hosts connected to the same new switch would be able to communicate.
Regardless of the default behavior of a new switch, all switches should be configured and secured.
Table caption
Method Description
Console This is a physical management port that provides out-of-band access to a Cisco device. Out-of-band access refers to access via a dedicated management channel that is used for device maintenance purposes only. The advantage of using a console port is that the device is accessible even if no networking services are configured, such as performing the initial configuration. A computer running terminal emulation software and a special console cable to connect to the device are required for a console connection.
Secure Shell (SSH) SSH is an in-band and recommended method for remotely establishing a secure CLI connection, through a virtual interface, over a network. Unlike a console connection, SSH connections require active networking services on the device, including an active interface configured with an address. Most versions of Cisco IOS include an SSH server and an SSH client that can be used to establish SSH sessions with other devices.
Telnet Telnet is an insecure, in-band method of remotely establishing a CLI session, through a virtual interface, over a network. Unlike SSH, Telnet does not provide a secure, encrypted connection and should only be used in a lab environment. User authentication, passwords, and commands are sent over the network in plaintext. The best practice is to use SSH instead of Telnet. Cisco IOS includes both a Telnet server and Telnet client. Note: Some devices, such as routers, may also support a legacy auxiliary port that was used to establish a CLI session remotely over a telephone connection using a modem. Similar to a console connection, the AUX port is out-of-band and does not require networking services to be configured or available.
2.1.5 Terminal Emulation Programs There are several terminal emulation programs you can use to connect to a networking device either by a serial connection over a console port, or by an SSH/Telnet connection. These programs allow you to enhance your productivity by adjusting window sizes, changing font sizes, and changing color schemes.
IOS Navigation
2.2.1 Primary Command Modes
In the previous topic, you learned that all network devices require an OS and that they can be configured using the CLI or a GUI. Using the CLI may provide the network administrator with more precise control and flexibility than using the GUI. This topic discusses using CLI to navigate the Cisco IOS.
As a security feature, the Cisco IOS software separates management access into the following two command modes:
User EXEC Mode - This mode has limited capabilities but is useful for basic operations. It allows only a limited number of basic monitoring commands but does not allow the execution of any commands that might change the configuration of the device. The user EXEC mode is identified by the CLI prompt that ends with the > symbol.
Privileged EXEC Mode - To execute configuration commands, a network administrator must access privileged EXEC mode. Higher configuration modes, like global configuration mode, can only be reached from privileged EXEC mode. The privileged EXEC mode can be identified by the prompt ending with the # symbol. The table summarizes the two modes and displays the default CLI prompts of a Cisco switch and router.
Table caption Command Mode Description Default Device Prompt User Exec Mode Mode allows access to only a limited number of basic monitoring commands. It is often referred to as “view-only" mode. Switch> Router> Privileged EXEC Mode Mode allows access to all commands and features. The user can use any monitoring commands and execute configuration and management commands. Switch# Router#
2.2.2 Configuration Mode and Subconfiguration Modes To configure the device, the user must enter global configuration mode, which is commonly called global config mode.
From global config mode, CLI configuration changes are made that affect the operation of the device as a whole. Global configuration mode is identified by a prompt that ends with (config)# after the device name, such as Switch(config)#.
Global configuration mode is accessed before other specific configuration modes. From global config mode, the user can enter different subconfiguration modes. Each of these modes allows the configuration of a particular part or function of the IOS device. Two common subconfiguration modes include:
Line Configuration Mode - Used to configure console, SSH, Telnet, or AUX access. Interface Configuration Mode - Used to configure a switch port or router network interface. When the CLI is used, the mode is identified by the command-line prompt that is unique to that mode. By default, every prompt begins with the device name. Following the name, the remainder of the prompt indicates the mode. For example, the default prompt for line configuration mode is Switch(config-line)# and the default prompt for interface configuration mode is Switch(config-if)#.
Navigate Between IOS Modes Various commands are used to move in and out of command prompts. To move from user EXEC mode to privileged EXEC mode, use the enable command. Use the disable privileged EXEC mode command to return to user EXEC mode.
Note: Privileged EXEC mode is sometimes called enable mode.
To move in and out of global configuration mode, use the configure terminal privileged EXEC mode command. To return to the privileged EXEC mode, enter the exit global config mode command.
There are many different subconfiguration modes. For example, to enter line subconfiguration mode, you use the line command followed by the management line type and number you wish to access. Use the exit command to exit a subconfiguration mode and return to global configuration mode.
Switch(config)# line console 0 Switch(config-line)# exit Switch(config)# To move from any subconfiguration mode of the global configuration mode to the mode one step above it in the hierarchy of modes, enter the exit command.
To move from any subconfiguration mode to the privileged EXEC mode, enter the end command or enter the key combination Ctrl+Z.
Switch(config-line)# end Switch# You can also move directly from one subconfiguration mode to another. Notice how after selecting an interface, the command prompt changes from (config-line)# to (config-if)#.
Switch(config-line)# interface FastEthernet 0/1 Switch(config-if)#
Basic IOS Command Structure This topic covers the basic structure of commands for the Cisco IOS. A network administrator must know the basic IOS command structure to be able to use the CLI for device configuration.
A Cisco IOS device supports many commands. Each IOS command has a specific format, or syntax, and can only be executed in the appropriate mode. The general syntax for a command, shown in the figure, is the command followed by any appropriate keywords and arguments.
Keyword - This is a specific parameter defined in the operating system (in the figure, ip protocols). Argument - This is not predefined; it is a value or variable defined by the user (in the figure, 192.168.10.5). After entering each complete command, including any keywords and arguments, press the Enter key to submit the command to the command interpreter.
Hot Keys and Shortcuts The IOS CLI provides hot keys and shortcuts that make configuring, monitoring, and troubleshooting easier.
Commands and keywords can be shortened to the minimum number of characters that identify a unique selection. For example, the configure command can be shortened to conf because configure is the only command that begins with conf. An even shorter version, con, will not work because more than one command begins with con. Keywords can also be shortened.
The table lists keystrokes to enhance command line editing.
Device Names You have learned a great deal about the Cisco IOS, navigating the IOS, and the command structure. Now, you are ready to configure devices! The first configuration command on any device should be to give it a unique device name or hostname. By default, all devices are assigned a factory default name. For example, a Cisco IOS switch is "Switch."
The problem is if all switches in a network were left with their default names, it would be difficult to identify a specific device. For instance, how would you know that you are connected to the right device when accessing it remotely using SSH? The hostname provides confirmation that you are connected to the correct device.
The default name should be changed to something more descriptive. By choosing names wisely, it is easier to remember, document, and identify network devices. Here are some important naming guidelines for hosts:
Start with a letter Contain no spaces End with a letter or digit Use only letters, digits, and dashes Be less than 64 characters in length An organization must choose a naming convention that makes it easy and intuitive to identify a specific device. The hostnames used in the device IOS preserve capitalization and lowercase characters. For example, the figure shows that three switches, spanning three different floors, are interconnected together in a network. The naming convention that was used incorporated the location and the purpose of each device. Network documentation should explain how these names were chosen so additional devices can be named accordingly.
The diagram shows three interconnected switches spanning three floors. The top switch is named Sw-Floor-3, the middle switch is named Sw-Floor-2, and the bottom switch is name Sw-Floor-1. A user sitting at a host PC is connected to the Sw-Floor-1 switch. Text at bottom reads: when network devices are named, they are easy to identify for configuration purposes.
Password Guidelines The use of weak or easily guessed passwords continues to be the biggest security concern of organizations. Network devices, including home wireless routers, should always have passwords configured to limit administrative access.
Cisco IOS can be configured to use hierarchical mode passwords to allow different access privileges to a network device.
All networking devices should limit administrative access by securing privileged EXEC, user EXEC, and remote Telnet access with passwords. In addition, all passwords should be encrypted and legal notifications provided.
When choosing passwords, use strong passwords that are not easily guessed. There are some key points to consider when choosing passwords:
Use passwords that are more than eight characters in length. Use a combination of upper and lowercase letters, numbers, special characters, and/or numeric sequences. Avoid using the same password for all devices. Do not use common words because they are easily guessed. Use an internet search to find a password generator. Many will allow you to set the length, character set, and other parameters.
Introduction to Networks v7.02 Basic Switch and End Device Configuration … Basic Device Configuration
2.4.1 Device Names You have learned a great deal about the Cisco IOS, navigating the IOS, and the command structure. Now, you are ready to configure devices! The first configuration command on any device should be to give it a unique device name or hostname. By default, all devices are assigned a factory default name. For example, a Cisco IOS switch is "Switch."
The problem is if all switches in a network were left with their default names, it would be difficult to identify a specific device. For instance, how would you know that you are connected to the right device when accessing it remotely using SSH? The hostname provides confirmation that you are connected to the correct device.
The default name should be changed to something more descriptive. By choosing names wisely, it is easier to remember, document, and identify network devices. Here are some important naming guidelines for hosts:
Start with a letter Contain no spaces End with a letter or digit Use only letters, digits, and dashes Be less than 64 characters in length An organization must choose a naming convention that makes it easy and intuitive to identify a specific device. The hostnames used in the device IOS preserve capitalization and lowercase characters. For example, the figure shows that three switches, spanning three different floors, are interconnected together in a network. The naming convention that was used incorporated the location and the purpose of each device. Network documentation should explain how these names were chosen so additional devices can be named accordingly.
The diagram shows three interconnected switches spanning three floors. The top switch is named Sw-Floor-3, the middle switch is named Sw-Floor-2, and the bottom switch is name Sw-Floor-1. A user sitting at a host PC is connected to the Sw-Floor-1 switch. Text at bottom reads: when network devices are named, they are easy to identify for configuration purposes.
Sw-Floor-3Sw-Floor-2Sw-Floor-1 When network devices are named, they are easy to identify for configuration purposes.
When the naming convention has been identified, the next step is to use the CLI to apply the names to the devices. As shown in the example, from the privileged EXEC mode, access the global configuration mode by entering the configure terminal command. Notice the change in the command prompt.
Switch# configure terminal Switch(config)# hostname Sw-Floor-1 Sw-Floor-1(config)# From global configuration mode, enter the command hostname followed by the name of the switch and press Enter. Notice the change in the command prompt name.
Note: To return the switch to the default prompt, use the no hostname global config command.
Always make sure the documentation is updated each time a device is added or modified. Identify devices in the documentation by their location, purpose, and address.
2.4.2 Password Guidelines The use of weak or easily guessed passwords continues to be the biggest security concern of organizations. Network devices, including home wireless routers, should always have passwords configured to limit administrative access.
Cisco IOS can be configured to use hierarchical mode passwords to allow different access privileges to a network device.
All networking devices should limit administrative access by securing privileged EXEC, user EXEC, and remote Telnet access with passwords. In addition, all passwords should be encrypted and legal notifications provided.
When choosing passwords, use strong passwords that are not easily guessed. There are some key points to consider when choosing passwords:
Use passwords that are more than eight characters in length. Use a combination of upper and lowercase letters, numbers, special characters, and/or numeric sequences. Avoid using the same password for all devices. Do not use common words because they are easily guessed. Use an internet search to find a password generator. Many will allow you to set the length, character set, and other parameters.
Note: Most of the labs in this course use simple passwords such as cisco or class. These passwords are considered weak and easily guessable and should be avoided in production environments. We only use these passwords for convenience in a classroom setting, or to illustrate configuration examples.
2.4.3 Configure Passwords When you initially connect to a device, you are in user EXEC mode. This mode is secured using the console.
To secure user EXEC mode access, enter line console configuration mode using the line console 0 global configuration command, as shown in the example. The zero is used to represent the first (and in most cases the only) console interface. Next, specify the user EXEC mode password using the password password command. Finally, enable user EXEC access using the login command.
Sw-Floor-1# configure terminal Sw-Floor-1(config)# line console 0 Sw-Floor-1(config-line)# password cisco Sw-Floor-1(config-line)# login Sw-Floor-1(config-line)# end Sw-Floor-1# Console access will now require a password before allowing access to the user EXEC mode.
To have administrator access to all IOS commands including configuring a device, you must gain privileged EXEC mode access. It is the most important access method because it provides complete access to the device.
To secure privileged EXEC access, use the enable secret password global config command, as shown in the example.
Sw-Floor-1# configure terminal Sw-Floor-1(config)# enable secret class Sw-Floor-1(config)# exit Sw-Floor-1# Virtual terminal (VTY) lines enable remote access using Telnet or SSH to the device. Many Cisco switches support up to 16 VTY lines that are numbered 0 to 15.
To secure VTY lines, enter line VTY mode using the line vty 0 15 global config command. Next, specify the VTY password using the password password command. Lastly, enable VTY access using the login command.
An example of securing the VTY lines on a switch is shown.
Sw-Floor-1# configure terminal Sw-Floor-1(config)# line vty 0 15 Sw-Floor-1(config-line)# password cisco Sw-Floor-1(config-line)# login Sw-Floor-1(config-line)# end Sw-Floor-1#
2.4.4 Encrypt Passwords The startup-config and running-config files display most passwords in plaintext. This is a security threat because anyone can discover the passwords if they have access to these files.
To encrypt all plaintext passwords, use the service password-encryption global config command as shown in the example.
Sw-Floor-1# configure terminal Sw-Floor-1(config)# service password-encryption Sw-Floor-1(config)# The command applies weak encryption to all unencrypted passwords. This encryption applies only to passwords in the configuration file, not to passwords as they are sent over the network. The purpose of this command is to keep unauthorized individuals from viewing passwords in the configuration file.
Use the show running-config command to verify that passwords are now encrypted.
Sw-Floor-1(config)# end Sw-Floor-1# show running-config ! (Output omitted) ! line con 0 password 7 094F471A1A0A login ! line vty 0 4 password 7 094F471A1A0A login line vty 5 15 password 7 094F471A1A0A login ! ! end
Save Configurations
2.5.1 Configuration Files You now know how to perform basic configuration on a switch, including passwords and banner messages. This topic will show you how to save your configurations.
There are two system files that store the device configuration:
startup-config - This is the saved configuration file that is stored in NVRAM. It contains all the commands that will be used by the device upon startup or reboot. Flash does not lose its contents when the device is powered off. running-config - This is stored in Random Access Memory (RAM). It reflects the current configuration. Modifying a running configuration affects the operation of a Cisco device immediately. RAM is volatile memory. It loses all of its content when the device is powered off or restarted. The show running-config privileged EXEC mode command is used to view the running config. As shown in the example, the command will list the complete configuration currently stored in RAM.
Sw-Floor-1# show running-config Building configuration... Current configuration : 1351 bytes ! ! Last configuration change at 00:01:20 UTC Mon Mar 1 1993 ! version 15.0 no service pad service timestamps debug datetime msec service timestamps log datetime msec service password-encryption ! hostname Sw-Floor-1 ! (output omitted) To view the startup configuration file, use the show startup-config privileged EXEC command.
If power to the device is lost, or if the device is restarted, all configuration changes will be lost unless they have been saved. To save changes made to the running configuration to the startup configuration file, use the copy running-config startup-config privileged EXEC mode command.
2.5.2 Alter the Running Configuration If changes made to the running config do not have the desired effect and the running-config has not yet been saved, you can restore the device to its previous configuration. Remove the changed commands individually, or reload the device using the reload privileged EXEC mode command to restore the startup-config.
The downside to using the reload command to remove an unsaved running config is the brief amount of time the device will be offline, causing network downtime.
When a reload is initiated, the IOS will detect that the running config has changes that were not saved to the startup configuration. A prompt will appear to ask whether to save the changes. To discard the changes, enter n or no.
Alternatively, if undesired changes were saved to the startup config, it may be necessary to clear all the configurations. This requires erasing the startup config and restarting the device. The startup config is removed by using the erase startup-config privileged EXEC mode command. After the command is issued, the switch will prompt you for confirmation. Press Enter to accept.
After removing the startup config from NVRAM, reload the device to remove the current running config file from RAM. On reload, a switch will load the default startup config that originally shipped with the device.

OMAD (one meal a day) is an intermittent fasting method allowing a one-hour eating window per day. It’s often used to achieve significant weight loss and can provide other health benefits, including improved digestion, energy, and mental clarity.
Let’s look at eight benefits of OMAD, learn how to get started, and discover the potential risks of intermittent fasting and reduced meal frequency.
​

What is OMAD?

One meal a day, widely known as OMAD, is a type of intermittent fasting that restricts calorie intake to one meal per day. Also known as the 23:1 method, OMAD involves 23 hours of fasting followed by a one-hour eating window.
When practicing OMAD, all of the daily calorie needs are consumed during the non-fasting hour, which helps trigger ketosis. This metabolic state pushes the body to burn fat instead of sugar as a fuel source.
Ketosis not only promotes fat burning and helps lose weight but also has profound health benefits beyond weight loss.
Watch the video below to learn more about the benefits of intermittent fasting and OMAD.
23 Benefits of Intermittent Fasting & One Meal A Day

8 benefits of eating only one meal a day

Besides losing weight, OMAD is associated with many potential health benefits, including improved digestion, enhanced moods, and stronger immune defenses.
Here’s an in-depth look at eight incredible benefits of eating only one meal daily.

1. Promotes healthy digestion

Fasting for most of the day allows the digestive system to rest. This can help reduce gastrointestinal irritation and inflammation linked to food sensitivities, especially in those with irritable bowel syndrome (IBS) or other gastrointestinal disorders.
A study published in the International Journal of Behavioral Medicine investigated the effects of fasting therapy in IBS patients and summarized, “Fasting significantly improved symptoms such as abdominal pain-discomfort, abdominal distension, diarrhea, nausea, anxiety, and interference with life in general.”
The authors also concluded that fasting is a safe and effective therapeutic tool for those not responding to pharmaceutical IBS treatments.

2. Helps lower inflammation

Prolonged periods of fasting may have anti-inflammatory effects and support balanced immune responses.
Inflammation is a natural response to pathogenic microorganisms and helps eliminate viruses, bacteria, and fungi. However, unresolved inflammation can become chronic and is associated with various health problems, including arthritis, autoimmune diseases, and cardiovascular issues.
Research30850-5) published in Cell found that fasting reduces the release and potency of monocytes, a type of pro-inflammatory immune cell. This explains why OMAD can help alleviate symptoms and improve overall well-being in individuals with chronic inflammatory health conditions.
​

3. Supports weight loss

OMAD enhances fat burning, which supports weight loss, even without significantly restricting calorie intake.
Evidence published in Frontiers in Physiology found that eating a single meal in the evening lowered total body weight and fat mass by more than double compared to eating three meals containing the same amount of calories.
Time-restricted eating also increases fat oxidation, a metabolic energy-making process utilizing stored body fat, in healthy adults.

4. May boosts moods

Research suggests that many mood disorders, including anxiety and depression, are associated with blood sugar problems.
A study published in Diabetes Technology and Therapeutics found that fluctuating blood sugar levels were linked to a higher risk of negative emotions and lower quality of life.
The study also suggests that elevated blood sugar levels, also known as hyperglycemia, induced feelings of anger, sadness, and anxiety in diabetic women.
OMAD involves prolonged fasting periods, which helps keep blood sugar levels stable and may explain why consuming only one meal per day can improve moods and emotional well-being.

5. Triggers autophagy and strengthens immunity

Intermittent fasting has been shown to induce autophagy, a survival mechanism in which the body destroys damaged cells and recycles functional parts for cellular repair.
Autophagy may help prevent diseases linked to poor cellular functions, including cancer and autoimmune conditions.
Autophagy also promotes xenophagy, a biochemical process that eliminates pathogenic microbes and lowers the risk of microbial infections.
“OMAD is a highly effective strategy to trigger autophagy and strengthens immune defenses against viruses, fungus, mold, and yeast infections,” explains Dr. Berg.

6. Boosts energy levels

OMAD fasting triggers ketosis, which has energy-boosting properties.
During ketosis, the body releases large amounts of ketones, a metabolic by-product of fat burning. Ketones are a highly effective fuel source, especially for heart, muscle, and brain cells, which explains why intermittent fasting, such as OMAD, can lead to increased energy and focus.

7. Lower risk of neurodegenerative diseases

Though more research is needed, there is evidence linking fasting to a lower risk of neurodegenerative diseases.
A study published in Nutrients found that prolonged fasting reduces brain damage, slows neurodegeneration, and improves cognition in animals.
This suggests that fasting may be beneficial to reduce the risk of dementia, Alzheimer’s, and Parkinson’s disease.

8. Supports healthy skin

The effects of intermittent fasting on skin health have been thoroughly researched.
Fasting has been shown to slow skin aging and mitigate the effects of free radicals. These unstable molecules can damage skin cells and disrupt skin barrier function.
Free radicals also trigger oxidative stress, leading to various signs of aging, including wrinkles, dark spots, and sagging skin.
A study published in the Journal of Clinical Medicine found that fasting improves skin barrier function and reduces oxidative stress, promoting healthy-looking skin.

How to start OMAD

There are various ways to implement the OMAD eating pattern into your routine. However, it’s generally advised to gradually reduce meals to give your body time to adjust to prolonged fasting periods.
Abruptly reducing meal frequency from three to one can lead to unwanted side effects such as fatigue, dizziness, hunger, and cravings. This can make the transition into a successful OMAD schedule challenging.
Combining OMAD with a nutritious low-carb diet such as Healthy Keto® can enhance the health benefits of fasting and speed up metabolic adaptation to caloric restriction.
Limiting carbohydrate intake and obtaining the majority of calories from healthy fats maintains steady blood sugar levels. This helps keep the body in ketosis even when you break your 23-hour fast.
Those new to fasting may benefit from starting with two meals daily, slowly prolonging their fasting periods until they achieve a one-hour eating window. A 16:8 intermittent fast can be an excellent starting point to ease into an OMAD routine.
The optimal timing for OMAD meals varies based on individual schedules and preferences. However, many people opt to have their meal during dinner time. This allows for a fulfilling end to the day and makes it easier to share meals with family or friends.

Possible risks

Though research links OMAD to various health benefits and weight control, extreme fasting practices and calorie restriction can cause adverse effects in some people.
Limiting food intake to once daily can increase the risk of nutrient deficiencies, especially if OMAD is combined with a diet high in processed foods, refined carbs, and sugary foods.
These foods lack essential nutrients, including vitamins, minerals, electrolytes, and fatty acids, increasing the risk of nutritional gaps and associated health issues.
Common symptoms of nutrient deficiencies on OMAD include night blindness, bleeding gums, depression, weakness, and fatigue.
However, those following a nutrient-dense, whole-food diet plan such as Healthy Keto can get most of their required vitamins and minerals in just one meal.
In addition, it’s recommended to incorporate high-quality dietary supplements containing vitamins and trace minerals to promote a healthy body and reduce the risk of deficiencies when practicing OMAD.
Athletes often have increased calorie and nutrient needs and can find it challenging to consume enough food in one meal to meet all nutritional requirements. Highly active individuals may discover that OMAD can’t sustain their activity level, resulting in reduced performance, fatigue, and excessive weight loss.
OMAD can lead to disordered eating in those with a history of binge eating or anorexia. In addition, some people experience extreme hunger and stress when following OMAD, which can lead to overeating at mealtime.
Intermittent fasting can trigger profound metabolic and hormonal changes. To minimize the risk of health issues, it’s crucial to discuss OMAD with a healthcare professional if you have diabetes, high blood pressure, or are taking prescription medications.

Key takeaways

One meal a day (OMAD) is a fasting method that alternates between a 23-hour fasting period and a one-hour eating window.
Prolonged fasting periods have various health benefits, including weight loss, neuroprotective effects, improved digestion, and enhanced immune functions. In addition, OMAD may also have anti-aging effects and boost energy levels.
However, this fasting style can increase the risk of nutrient deficiencies if OMAD isn’t combined with a nutritious high-fat diet such as Healthy Keto.

My dad (79) was diagnosed with NSCLC in August 2023, started chemo in October, and added immunotherapy later that month. No side effects, tolerated treatment well. Some of his family (brothers and sister, all in their late 60s to 80) were very pushy and wanted to know all of the details, which my dad didn't want to talk about with them. After he started chemo, they basically stopped prying so much and things went back to normal.
Cut to mid-April. He couldn't do C9/C10 (can't remember off-hand) because his lab values were off. He had a CT scan (previously scheduled) a few days later and then repeat bloodwork. His oncologist suggested he go to the hospital for treatment because of his liver enzymes. I told one person (outside of my sister and mom) and he told one person at his apartment complex. He walked into the ER under his own power, was examined and admitted.
The next morning--a BARRAGE of calls and voicemails from his siblings wanting to know what was going on. I told him, he waved it off and didn't want to talk or reply. This continued over the next few days of hospitalization, with their messages becoming more panicked and demanding. He still refused. I finally convinced him to say something on day 4 of hospitalization when I answered one of the calls and his brother was annoyed my dad didn't answer. Day 7 of hospitalization--did the same thing with another brother (one of the only ones who was polite and non-demanding in the voicemails). Like, my dad is sick, doesn't feel well, and doesn't want to talk to them. We've expressed this several times.
Now he's home and they're getting demanding again. I was actually surprised this brother didn't know he was home (for 2.5 days now). He didn't want to talk to me, doesn't give me a chance to say "yeah, his medication has pretty much destroyed his immune system so no visitors". I made my dad talk to him and he made a face when I handed him the phone.
Idk where I was going with all of this. Some parts of my parents' families understand boundaries and giving privacy, but the ones who don't...they don't want to hear they're making him worse. I'm trying to care for my dad the best I can and if they don't like me--nbd, I'm no contact with them after he passes anyway.
Everybody wants to be in your business even though they can't actually help. The number of "well so-and-so has a medical background" and it's random cousins who do like medical billing or they're a medical assistant/admin type--not nurses, doctors, or anyone with actual significant medical training. (They're all also covid-deniers/anti-vaxxers who would refuse to wear a mask anyway.)
My dad has some good moments--he can walk to the bathroom with little support, drink wateliquids, swallow pills, etc. He doesn't want to eat much, but we're still working on that. I'm trying to not feel like I made a mistake bringing him home, but the recovery process is hard, especially when he's not as independent as he was before. I'm not sure if this is permanent or temporary either.
Thank you for reading this far.

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nfusion Village is nestled in the heart of Purely London, where the aroma of freshly brewed coffee and a delicious breakfast await. The Vegetarian Full English Breakfast awaits you amidst the city’s bustling streets and vibrant energy.
You are preparing to indulge in a breakfast masterpiece that celebrates the best of vegetarian cuisine as you sit at a cozy table surrounded by the rustic charm of Infusion Village. Breakfast is served in this cozy café as the sun shines through the windows, revealing scrambled eggs, sauteed mushrooms, and crunchy hash browns.

Benefits of a Full Vegetarian Breakfast

A full vegetarian breakfast offers numerous advantages over traditional breakfast options. By incorporating a variety of plant-based foods, you can:

• Boost your fiber intake, supporting healthy digestion and satiety.
• Increase your vitamin and mineral consumption, particularly vitamins C and E, potassium, and iron.
• Enjoy a lower calorie and fat content, supporting weight management and overall health.
• Plant-based options are sustainable and support animal welfare.

Delicious and Nutritious Vegetarian Breakfast Ideas

Fried Eggs:

• High-quality protein to keep you full and energized
• Rich in vitamins and minerals like vitamin D, B12, and iron
• Supports healthy hair, skin, and eyes

Quorn Sausage:

• Made from mycoprotein, a fungus-based protein source
• Low in saturated fat and high in fiber
• Supports healthy digestion and satiety

Baked Beans:

• High in fiber, protein, and complex carbohydrates
• Rich in vitamins and minerals like potassium, folate, and iron
• Supports healthy blood sugar levels and digestion

Tomato:

• High in vitamin C and lycopene, an antioxidant
• Supports healthy immune function and skin
• May reduce the risk of certain cancers and heart disease

Mushrooms:

• Rich in vitamins and minerals like copper, selenium, and potassium
• Supports healthy immune function and digestion

Hash Browns:

• Made from whole potatoes, a good source of fiber and potassium
• Supports healthy digestion and satiety
• Can help lower blood pressure and cholesterol

Slices of Toast:

• Whole-grain bread provides fiber, vitamins, and minerals
• Supports healthy digestion and satiety

The Infusion Village Cafe gives 2 fried eggs, 1 Quorn sausage, baked beans, tomato, mushrooms, hash browns, and whole grain 2 sliced toast for only £8.99. This is fully packed with protein, fiber, and vitamins to fuel your morning.

This uses all the cards in UNO Minesweeper, but plays like Monopoly without the money. It has a point system and the goal of the game is to have the most points after the game ends.
Board Arrangement:

1. Arrange 21 face-down cards in a circle. Flip over 12 cards (6 numbers, 6 specials)

How to Play:

1. Select your piece.
2. Roll the die. Move your piece by the number of spaces indicated on the die.
3. If you land on a number, you will win the number of points indicated on the space. If it's a fraction, you win the indicated number of points on the card (rounded to 2 decimal places, without the 0 and the decimal point).
4. Play a card after you made your move.
5. If you land on a special card, perform its action.

• If you land on a Reverse, reverse the direction of play.
• If you land on a Skip, skip the next player.
• If you land on a Skip All, take another turn.
• If you land on a Shield, you are immune to actions for 5 turns.
• If you land on a -10, lose 10 points.
• If you land on a Wild, the next player draws 7 cards (5 cards for 2P and 3P games).
• If you land on a Point Taken, choose a player to draw a card.
• If you land on a Discard All, discard all cards that match its color.
• If you land on a Target +2/+4, choose a player to draw 2 cards (+2) or 4 cards (+4).
• If you land on a Plus, write the number of cards for the next player to draw.
• If you land on a +1, the next player draws 1 card.
• If you land on a +2, the next player draws 2 cards.
• If you land on a +4, the next player draws 4 cards.
• If you land on a +5, the next player draws 5 cards.
• If you land on a +6, the next player draws 6 cards.
• If you land on a +10, the next player draws 10 cards.