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HfHZww6uBY4 | Главная ошибка ухода за лицом после 40 | UC6ve8giEWEi9uUQ4QGUIvxg | Юлия Котова • FaceExpert | [{'start': '0.760', 'end': '4.600', 'text': 'You are walking down the street and meet an acquaintance.\nWhen you last saw her,'}, {'start': '4.600', 'end': '10.560', 'text': 'she was thin and fit. And now I’ve seriously gained weight – 10-15 kilograms for sure.'}, {'start': '10.560', 'end': '14.280', 'text': 'And so she tells you that she doesn’t like the way she looks now,'}, {'start': '14.280', 'end': '19.400', 'text': 'how she feels with this extra weight. And all this time she didn’t do anything with herself,'}, {'start': '19.400', 'end': '23.320', 'text': 'but now, finally, she decided to do something. And right after you, she will run'}, {'start': '23.320', 'end': '28.200', 'text': 'into the nearest cosmetics store, buy herself that same cool fat-burning cream,'}, {'start': '28.200', 'end': '33.640', 'text': 'apply it for a month or two - and the next time you meet, she will be thin and clear again.'}, {'start': '33.640', 'end': '38.840', 'text': "This is the story and this is the plan of action.\nI'm sure this option for losing extra"}, {'start': '38.840', 'end': '43.080', 'text': 'pounds will seem like a joke to you.\nAnd maybe not even very successful.'}, {'start': '43.080', 'end': '48.800', 'text': 'Well, because... What fat-burning cream?!))))\nYou understand perfectly well that no cream will'}, {'start': '48.800', 'end': '53.160', 'text': 'remove excess volume on the hips, will not\ntighten the stomach, will not make the butt slimmer.'}, {'start': '53.160', 'end': '59.240', 'text': 'Well, everything here is crystal clear: we have gained excess weight, we want a slim, toned body – we go to the gym,'}, {'start': '59.240', 'end': '65.360', 'text': 'to Pilates, dancing, yoga... And we change our diet.\nThere is a reason – little movement and a lot of'}, {'start': '65.360', 'end': '71.600', 'text': 'unhealthy food, there is a consequence – excess weight.\nWe remove the cause and the effect disappears.'}, {'start': '71.600', 'end': '75.800', 'text': 'With the body, in general, everything is logical, everything is obvious to everyone and everything is justified.'}, {'start': '75.800', 'end': '79.560', 'text': 'But why then is there some absolutely strange story with the face?'}, {'start': '79.560', 'end': '83.400', 'text': 'With the violation of all possible\ncause-and-effect relationships?'}, {'start': '83.400', 'end': '87.120', 'text': 'Many women see wrinkles, jowls, a double chin,'}, {'start': '87.120', 'end': '93.280', 'text': 'flabby skin in the mirror – and they don’t immediately change their diet, don’t start moving more, walking, resting...'}, {'start': '93.280', 'end': '99.960', 'text': 'But they go to the store and buy anti-wrinkle cream, skin tightening cream, anti-aging cream.'}, {'start': '99.960', 'end': '104.720', 'text': 'But anti-wrinkle cream is just as absurd as anti-weight cream.'}, {'start': '104.720', 'end': '109.480', 'text': 'Well, look: what are wrinkles, jowls, nasolabial folds and a double chin? Let me'}, {'start': '109.480', 'end': '112.480', 'text': 'say right away: this is not a consequence of age.'}, {'start': '112.480', 'end': '118.280', 'text': 'This, as in the case of excess weight, is the result of an imbalance in nutrition, the result of frequent stress,'}, {'start': '118.280', 'end': '122.800', 'text': 'poor sleep, slouching, frequent\nsitting and little movement...'}, {'start': '122.800', 'end': '129.360', 'text': 'Wrinkles, folds, sagging skin, swelling on the face - all this (without exception) is the result of'}, {'start': '129.360', 'end': '134.920', 'text': 'impaired blood circulation and drainage of lymph from all tissues of the face: from the skin and muscles,'}, {'start': '134.920', 'end': '141.320', 'text': 'from the ligaments and fatty tissue, from the bones of the skull.\nWe constantly slouch – because of this, the'}, {'start': '141.320', 'end': '146.680', 'text': 'vessels in the neck and collarbone area become pinched, which slow down the delivery of nutrients,'}, {'start': '146.680', 'end': '151.840', 'text': 'water and oxygen to the face. And they cleanse their face more slowly.\nHow does this affect the skin?'}, {'start': '151.840', 'end': '157.360', 'text': 'On the one hand, as a result of such malnutrition and underdrinking, our skin does not have time to'}, {'start': '157.360', 'end': '162.360', 'text': 'synthesize proteins in time: collagen and elastin.\nOn the other hand,'}, {'start': '162.360', 'end': '167.080', 'text': 'excess fluid and various products of cellular decay do not leave it in a timely and complete manner.'}, {'start': '167.080', 'end': '171.120', 'text': 'If there is little healthy collagen in the skin, we get saggier skin.'}, {'start': '171.120', 'end': '174.320', 'text': 'If fluid accumulates under the skin,\nwe get swelling,'}, {'start': '174.320', 'end': '180.320', 'text': "followed by jowls and double chins.\nThat's how it is. It seems like we are just slouching,"}, {'start': '180.320', 'end': '187.240', 'text': 'but as a result, the skin on our face becomes more flabby, grayish, and in some places even swollen.'}, {'start': '187.240', 'end': '190.720', 'text': 'Another example:\nWe are often nervous, overtired, do'}, {'start': '190.720', 'end': '196.200', 'text': 'not rest normally, do not sleep normally - as a result, our facial muscles suffer.'}, {'start': '196.200', 'end': '201.960', 'text': 'They, following us, also become overtired, also tense up, and do not relax normally.'}, {'start': '201.960', 'end': '205.760', 'text': 'And if this continues often and for a\nlong time, day after day it becomes'}, {'start': '205.760', 'end': '210.800', 'text': 'more and more difficult for them to work fully.\nAnd they most often go into chronic'}, {'start': '210.800', 'end': '216.920', 'text': 'tension, change their size, become shorter and, as a result, gather the skin into folds.'}, {'start': '216.920', 'end': '221.720', 'text': 'Well, because the facial muscles are attached to the skin at one end - and when they contract, the'}, {'start': '221.720', 'end': '226.880', 'text': 'skin above them gathers like an accordion. The\nresult of such muscle metamorphoses are'}, {'start': '226.880', 'end': '231.800', 'text': "wrinkles on the forehead and between the eyebrows,\ncrow's feet, and marionette folds."}, {'start': '231.800', 'end': '238.120', 'text': 'Our lack of sleep, fatigue, slouching + snacking on the run, and overall nutritional imbalance –'}, {'start': '238.120', 'end': '243.680', 'text': 'our fat tissue suffers from all of this.\nAnd if in a healthy state it gives our'}, {'start': '243.680', 'end': '250.160', 'text': 'face beautiful volume and relief – for example, elastic cheekbones, apple-shaped cheeks and smooth skin around the eyes.'}, {'start': '250.160', 'end': '256.600', 'text': 'In the case of such a lifestyle, adipose tissue changes its structure. Somewhere on her face she is swelling.'}, {'start': '256.600', 'end': '261.400', 'text': 'And in some places it becomes thinner and turns into fibrosis.\nAs a result, we see jowls,'}, {'start': '261.400', 'end': '266.600', 'text': 'deep nasolabial folds and nasolacrimal lines,\ndrooping eyelids and sunken cheeks.'}, {'start': '266.600', 'end': '273.000', 'text': 'So, wrinkles, folds, sagging, swelling on the face - all this is a consequence of poor blood'}, {'start': '273.000', 'end': '279.320', 'text': 'and lymph flow and disruption of the facial muscles.\nIf we want to restore smoothness and elasticity to our face, we need to'}, {'start': '279.320', 'end': '282.840', 'text': 'restore healthy mobility to our facial muscles, restore healthy'}, {'start': '282.840', 'end': '288.000', 'text': 'blood circulation and timely lymph drainage.\nCan an anti-wrinkle cream do this?'}, {'start': '288.000', 'end': '292.000', 'text': 'Can the cream restore the muscles to their\noriginal size and volume?'}, {'start': '292.000', 'end': '295.400', 'text': 'Can the cream dissolve jowls\nor bags under the eyes? Is the'}, {'start': '295.400', 'end': '299.240', 'text': 'cream able to restore fatty tissue and bring back the apples of your cheeks?'}, {'start': '299.880', 'end': '305.640', 'text': 'For me, the answer is obvious: none of the creams that exist today are capable of such magic.'}, {'start': '305.640', 'end': '310.320', 'text': 'And the explanation here is simple –\nphysiological and scientifically proven:'}, {'start': '310.320', 'end': '315.440', 'text': 'Firstly, the cream cannot penetrate deep into the skin. Because our skin is an organ of protection,'}, {'start': '315.440', 'end': '319.480', 'text': 'and it is designed in such a way as not to let anything unnecessary inside.'}, {'start': '319.480', 'end': '324.240', 'text': 'Healthy skin will not allow cream to penetrate deeper than its most superficial layer.'}, {'start': '324.240', 'end': '329.920', 'text': 'Well, secondly, let’s say they add some nanoparticles to the cream that can break through the skin barrier,'}, {'start': '329.920', 'end': '334.840', 'text': 'or they apply the cream to already damaged skin – but what will happen in the end? Will'}, {'start': '334.840', 'end': '341.480', 'text': 'the cream somehow magically melt away fibrosis (hard, unhealthy collagen)? Or will it evaporate the'}, {'start': '341.480', 'end': '347.000', 'text': 'stagnant lymph and dead cells under the skin?\nOr will it teach the muscles to contract fully again'}, {'start': '347.000', 'end': '352.720', 'text': 'and then relax?\nWell, no. This is not possible today.'}, {'start': '352.720', 'end': '356.640', 'text': 'Just like with the cream that\nclaims to burn belly fat.'}, {'start': '356.640', 'end': '361.000', 'text': 'And even if our cream could do this, another problem would arise:'}, {'start': '361.000', 'end': '366.240', 'text': 'Until we deal with the root causes of poor blood and lymph flow, edematous fatty tissue, and'}, {'start': '366.240', 'end': '371.480', 'text': 'tense facial muscles, our wrinkles will return again and again.'}, {'start': '371.480', 'end': '375.800', 'text': 'If there is a stoop, the oval will float.\nIf you have poor nutrition and disturbed'}, {'start': '375.800', 'end': '380.440', 'text': 'sleep, you will have bags under your eyes.\nIf you are overtired, you will have lines between your eyebrows'}, {'start': '380.440', 'end': '383.640', 'text': 'and wrinkles on your forehead.\nWhat to do about it?'}, {'start': '383.640', 'end': '387.640', 'text': 'Yes, everything is simple and clear, in my opinion. As with your body,'}, {'start': '387.640', 'end': '392.800', 'text': 'improve your lifestyle and your habits. Add a little more healthy foods to your'}, {'start': '392.800', 'end': '398.480', 'text': 'diet, drink water, move more, relax more, work on your posture and sleep.'}, {'start': '398.480', 'end': '403.440', 'text': 'Well, and to all this we must add competent physiological care for the face itself. For'}, {'start': '403.440', 'end': '407.120', 'text': 'example, I relax\nmy muscles daily with facial exercises.'}, {'start': '407.120', 'end': '411.400', 'text': 'With them, plus self-massage, I increase blood flow and lymph flow. I knead,'}, {'start': '411.400', 'end': '417.160', 'text': 'massage, and warm up every point on the face, all its tissues: from the skin to the bones of the skull.'}, {'start': '417.160', 'end': '422.800', 'text': 'Yes, this type of care requires a little more of my time than just applying cream to the skin.'}, {'start': '422.800', 'end': '427.240', 'text': 'But this type of care works in the long run – and the results are visible, not illusory.'}, {'start': '427.240', 'end': '431.240', 'text': 'And that is why in my\nFaceExpert Club I have built a system'}, {'start': '431.240', 'end': '436.880', 'text': 'in which every facial exercise and every facial self-massage technique helps to establish'}, {'start': '436.880', 'end': '442.680', 'text': 'healthy processes inside the skin itself, inside the facial muscles themselves, inside the fatty tissue.'}, {'start': '442.680', 'end': '448.240', 'text': 'Where necessary – increase blood circulation, where required –\nreduce muscle tension, eliminate pain,'}, {'start': '448.240', 'end': '452.640', 'text': 'improve cleansing of all facial tissues.\nIf you are interested in trying my'}, {'start': '452.640', 'end': '457.040', 'text': 'facial training program, you can purchase a trial month of classes at the FaceExpert Club.'}, {'start': '457.040', 'end': '463.240', 'text': "I'll leave the link in the description. Or you can simply go to the address: FaceExpert.club"}, {'start': '463.240', 'end': '466.520', 'text': 'Well, in the end I will still say\na few words in defense of creams.'}, {'start': '466.520', 'end': '471.760', 'text': 'I am not their opponent. I am against attributing the impossible to them, such as:'}, {'start': '471.760', 'end': '477.000', 'text': 'removing puffiness and wrinkles, jowls and folds, rejuvenating the face by a couple of decades...'}, {'start': '477.000', 'end': '482.640', 'text': 'Good, high-quality creams are great helpers for us, but not for wrinkles or jowls.'}, {'start': '482.640', 'end': '486.760', 'text': 'They can care for the epidermis (the top layer of the skin) and, for example,'}, {'start': '486.760', 'end': '492.200', 'text': 'perfectly enhance its protective qualities, protect the skin from the sun, wind or frost.'}, {'start': '492.200', 'end': '497.320', 'text': 'Soften the skin, reduce inflammation, dry out pimples, and moisturize it slightly.'}, {'start': '497.320', 'end': '503.800', 'text': 'In general, take care of your skin, not rejuvenate it.\nBut in order to understand this, in order not to fall for all the'}, {'start': '503.800', 'end': '509.320', 'text': 'magical marketing, in order not to invest money and your time in dummy creams or cosmetic'}, {'start': '509.320', 'end': '515.600', 'text': 'procedures that are not always effective and, at the same time, not always safe, I insist'}, {'start': '515.600', 'end': '521.200', 'text': 'that we study our face: how it is structured, how it works, what it needs,'}, {'start': '521.200', 'end': '525.680', 'text': 'and what is absolutely useless for it.\nFor me personally, it is very important to be able to choose'}, {'start': '525.680', 'end': '530.840', 'text': 'for my face care only what is safe and gives not just immediate results, but results for'}, {'start': '530.840', 'end': '537.000', 'text': 'years to come. For me, this result is a well-groomed face, a face with healthy and mobile muscles,'}, {'start': '537.000', 'end': '541.160', 'text': 'with full, nourished, and hydrated skin. Skin with a healthy color.'}, {'start': '541.160', 'end': '545.440', 'text': 'Girls, do you agree with my approach?\nWhat do you think about all this? About more'}, {'start': '545.440', 'end': '549.160', 'text': 'and more new anti-aging creams? About new and “revolutionary” cosmetic'}, {'start': '549.160', 'end': '555.360', 'text': 'procedures that make you look 10 and 20 years younger?\nAbout what actually works? And what does'}, {'start': '555.360', 'end': '560.840', 'text': 'your face need to stay healthy?\nI would be very glad to receive your comments and opinions.'}] | https://www.youtube.com/watch?v=HfHZww6uBY4 | .ru | 561 | 6813922517e77ffb4ed09075 | 2025-05-01T08:00:33Z |
msHfYNDt_DY | ПОЖИЛЫЕ ЛЮДИ, Никогда не ешьте йогурт с этими 3 продуктами – это тихий убийца кишечника! | UCOf8O3LQZQ4V5aIHQz1_yxA | Мои истории | [{'start': '0.248', 'end': '2.472', 'text': 'Avoid combining yogurt with'}, {'start': '2.472', 'end': '4.946', 'text': 'these specific foods.'}, {'start': '4.946', 'end': '5.717', 'text': 'You might think'}, {'start': '5.717', 'end': '7.350', 'text': 'that eating yogurt daily'}, {'start': '7.350', 'end': '9.774', 'text': 'is a healthy practice'}, {'start': '9.774', 'end': '11.507', 'text': 'that shows that you are taking care of'}, {'start': '11.507', 'end': '13.255', 'text': 'your body in many ways.'}, {'start': '13.255', 'end': '14.939', 'text': 'Indeed, yogurt'}, {'start': '14.939', 'end': '16.596', 'text': 'is an exceptional food'}, {'start': '16.596', 'end': '18.168', 'text': 'rich in probiotics'}, {'start': '18.168', 'end': '19.130', 'text': 'that support'}, {'start': '19.130', 'end': '20.471', 'text': 'gut health,'}, {'start': '20.471', 'end': '22.394', 'text': 'improve immune function, and'}, {'start': '22.394', 'end': '24.277', 'text': 'promote mental clarity.'}, {'start': '24.277', 'end': '25.859', 'text': 'However, there is a hidden risk that'}, {'start': '25.859', 'end': '27.320', 'text': 'many people,'}, {'start': '27.320', 'end': '29.644', 'text': 'especially those over 50,'}, {'start': '29.644', 'end': '31.035', 'text': 'may not be aware of.'}, {'start': '31.035', 'end': '33.066', 'text': 'Combining yogurt with'}, {'start': '33.066', 'end': '34.908', 'text': 'certain foods can'}, {'start': '34.908', 'end': '36.039', 'text': 'significantly reduce the'}, {'start': '36.039', 'end': '37.190', 'text': 'effectiveness of its valuable'}, {'start': '37.190', 'end': '39.432', 'text': 'probiotics. Additionally,'}, {'start': '39.432', 'end': '41.534', 'text': 'it can cause a number of'}, {'start': '41.534', 'end': '43.295', 'text': 'side effects in'}, {'start': '43.295', 'end': '45.557', 'text': 'your digestive system, leading to fermentation,'}, {'start': '45.557', 'end': '47.119', 'text': 'gas,'}, {'start': '47.119', 'end': '49.260', 'text': 'bloating, and a'}, {'start': '49.260', 'end': '51.111', 'text': 'slow and uncomfortable digestion process'}, {'start': '51.111', 'end': '52.013', 'text': '.'}, {'start': '52.013', 'end': '53.714', 'text': 'If these errors persist'}, {'start': '53.714', 'end': '54.604', 'text': 'over time,'}, {'start': '54.604', 'end': '55.495', 'text': 'they can cause'}, {'start': '55.495', 'end': '56.894', 'text': 'long-term damage to'}, {'start': '56.894', 'end': '58.696', 'text': 'your digestive system.'}, {'start': '58.696', 'end': '60.667', 'text': 'Today I want to help you'}, {'start': '60.667', 'end': '62.317', 'text': 'avoid these mistakes.'}, {'start': '62.317', 'end': '63.488', 'text': 'I will describe three foods'}, {'start': '63.488', 'end': '64.879', 'text': 'to avoid when'}, {'start': '64.879', 'end': '66.449', 'text': 'mixing them with yogurt,'}, {'start': '66.449', 'end': '68.330', 'text': 'and I will also introduce three'}, {'start': '68.330', 'end': '69.721', 'text': 'healthy combinations'}, {'start': '69.721', 'end': '71.061', 'text': 'that can enhance the'}, {'start': '71.061', 'end': '72.542', 'text': 'health benefits of yogurt.'}, {'start': '72.542', 'end': '74.393', 'text': 'A few simple adjustments'}, {'start': '74.393', 'end': '76.304', 'text': 'can greatly improve your'}, {'start': '76.304', 'end': '77.976', 'text': 'feelings of lightness,'}, {'start': '77.976', 'end': '79.797', 'text': 'energy, and overall comfort'}, {'start': '79.797', 'end': '81.518', 'text': 'every day.'}, {'start': '81.518', 'end': '83.299', 'text': 'Yogurt has'}, {'start': '83.299', 'end': '84.280', 'text': 'significant qualities,'}, {'start': '84.280', 'end': '86.441', 'text': 'but it requires'}, {'start': '86.441', 'end': '87.572', 'text': 'careful handling.'}, {'start': '87.572', 'end': '88.663', 'text': 'Consider it'}, {'start': '88.663', 'end': '90.304', 'text': 'a dynamic therapeutic agent'}, {'start': '90.304', 'end': '91.253', 'text': '. It'}, {'start': '91.253', 'end': '92.765', 'text': 'contains live cultures of'}, {'start': '92.765', 'end': '94.076', 'text': 'beneficial bacteria'}, {'start': '94.076', 'end': '95.717', 'text': 'that are active and effective'}, {'start': '95.717', 'end': '97.509', 'text': 'in promoting digestion,'}, {'start': '97.509', 'end': '99.380', 'text': 'fighting harmful germs,'}, {'start': '99.380', 'end': '101.291', 'text': 'and potentially improving'}, {'start': '101.291', 'end': '102.387', 'text': 'mood.'}, {'start': '102.387', 'end': '103.283', 'text': 'However,'}, {'start': '103.283', 'end': '104.744', 'text': 'like any'}, {'start': '104.744', 'end': '105.704', 'text': 'sensitive product,'}, {'start': '105.704', 'end': '107.723', 'text': 'yogurt requires the right environment'}, {'start': '107.723', 'end': '109.715', 'text': 'to function effectively.'}, {'start': '109.715', 'end': '110.785', 'text': 'As we age,'}, {'start': '110.785', 'end': '111.975', 'text': 'changes occur'}, {'start': '111.975', 'end': '113.676', 'text': 'in our digestive system. The'}, {'start': '113.676', 'end': '114.676', 'text': 'production of enzymes in the'}, {'start': '114.676', 'end': '116.086', 'text': 'stomach decreases, the'}, {'start': '116.086', 'end': '117.277', 'text': 'composition of intestinal bacteria'}, {'start': '117.277', 'end': '118.967', 'text': 'changes. Meals'}, {'start': '118.967', 'end': '120.348', 'text': 'that were once digested'}, {'start': '120.348', 'end': '121.288', 'text': 'effortlessly'}, {'start': '121.288', 'end': '123.529', 'text': 'now make you feel heavy,'}, {'start': '123.529', 'end': '126.149', 'text': 'bloated, or uncomfortable.'}, {'start': '126.149', 'end': '127.740', 'text': 'This is not a matter of perception, it'}, {'start': '127.740', 'end': '129.383', 'text': 'is a biological fact. It'}, {'start': '129.383', 'end': '131.357', 'text': 'is important to carefully combine our products'}, {'start': '131.357', 'end': '132.998', 'text': 'and recognize the'}, {'start': '132.998', 'end': '134.199', 'text': 'significant value'}, {'start': '134.199', 'end': '135.640', 'text': 'of nutritional options'}, {'start': '135.640', 'end': '138.301', 'text': 'like yogurt. For those'}, {'start': '138.301', 'end': '139.781', 'text': 'who prioritize'}, {'start': '139.781', 'end': '142.363', 'text': 'maintaining strong digestion'}, {'start': '142.363', 'end': '144.305', 'text': 'and vibrant energy as they age,'}, {'start': '144.305', 'end': '145.786', 'text': 'a subscription to Holistic Health'}, {'start': '145.786', 'end': '147.727', 'text': 'Together is essential.'}, {'start': '147.727', 'end': '149.288', 'text': 'We are committed to creating a future'}, {'start': '149.288', 'end': '150.899', 'text': 'that prioritizes'}, {'start': '150.899', 'end': '152.680', 'text': 'health and well-being.'}, {'start': '152.680', 'end': '154.701', 'text': 'Every meal represents'}, {'start': '154.701', 'end': '156.993', 'text': 'a conscious choice.'}, {'start': '156.993', 'end': '158.984', 'text': "Let's continue the discussion."}, {'start': '158.984', 'end': '160.695', 'text': 'We strive to improve your'}, {'start': '160.695', 'end': '162.316', 'text': 'digestive health,'}, {'start': '162.316', 'end': '164.488', 'text': 'enhance your physical well-being,'}, {'start': '164.488', 'end': '166.418', 'text': 'and provide you with'}, {'start': '166.418', 'end': '168.200', 'text': 'increased comfort after every'}, {'start': '168.200', 'end': '170.321', 'text': 'meal. First, it'}, {'start': '170.321', 'end': '171.182', 'text': "'s important to address"}, {'start': '171.182', 'end': '172.703', 'text': 'a common mistake that'}, {'start': '172.703', 'end': '174.824', 'text': 'many people make'}, {'start': '174.824', 'end': '175.865', 'text': 'with yogurt,'}, {'start': '175.865', 'end': '177.259', 'text': 'often without knowing it.'}, {'start': '177.259', 'end': '179.214', 'text': 'Citrus fruits and melons'}, {'start': '179.214', 'end': '180.894', 'text': 'deserve special attention. It'}, {'start': '180.894', 'end': '181.635', 'text': 'is known'}, {'start': '181.635', 'end': '183.176', 'text': 'that yogurt is often combined with'}, {'start': '183.176', 'end': '184.816', 'text': 'various fruits, such as'}, {'start': '184.816', 'end': '185.887', 'text': 'strawberry,'}, {'start': '185.887', 'end': '187.458', 'text': 'blueberry, and peach parfaits.'}, {'start': '187.458', 'end': '189.728', 'text': 'Elegantly garnished with'}, {'start': '189.728', 'end': '191.410', 'text': 'colorful berries and'}, {'start': '191.410', 'end': '192.280', 'text': 'thinly sliced \u200b\u200bbananas,'}, {'start': '192.280', 'end': '193.921', 'text': 'this product is promoted as'}, {'start': '193.921', 'end': '196.022', 'text': 'the healthiest combination.'}, {'start': '196.022', 'end': '197.583', 'text': 'However, appearances can'}, {'start': '197.583', 'end': '198.634', 'text': 'be deceiving.'}, {'start': '198.634', 'end': '200.867', 'text': 'Let me present the facts.'}, {'start': '200.867', 'end': '202.799', 'text': 'Combining yogurt with fruit,'}, {'start': '202.799', 'end': '204.581', 'text': 'especially sour varieties'}, {'start': '204.581', 'end': '206.102', 'text': 'such as oranges,'}, {'start': '206.102', 'end': '207.213', 'text': 'grapefruit,'}, {'start': '207.213', 'end': '209.654', 'text': 'pineapple, and some berries,'}, {'start': '209.654', 'end': '211.143', 'text': 'can negatively affect'}, {'start': '211.143', 'end': '212.033', 'text': 'digestion,'}, {'start': '212.033', 'end': '213.444', 'text': 'especially with age.'}, {'start': '213.444', 'end': '214.544', 'text': 'What is the reason?'}, {'start': '214.544', 'end': '215.995', 'text': 'Fruits of this kind have'}, {'start': '215.995', 'end': '218.276', 'text': 'a high level of acidity. The'}, {'start': '218.276', 'end': '219.716', 'text': 'combination of sour fruits'}, {'start': '219.716', 'end': '220.977', 'text': 'with the milk proteins'}, {'start': '220.977', 'end': '223.208', 'text': 'present in yogurt'}, {'start': '223.208', 'end': '225.089', 'text': 'causes the proteins to coagulate,'}, {'start': '225.089', 'end': '226.700', 'text': 'not only in the bowl,'}, {'start': '226.700', 'end': '227.989', 'text': 'but also in the stomach. The'}, {'start': '227.989', 'end': '229.881', 'text': 'presence of'}, {'start': '229.881', 'end': '231.384', 'text': 'coagulated dairy products in the'}, {'start': '231.384', 'end': '233.327', 'text': 'digestive system creates'}, {'start': '233.327', 'end': '234.589', 'text': 'significant'}, {'start': '234.589', 'end': '236.753', 'text': 'breakdown and absorption difficulties.'}, {'start': '236.753', 'end': '238.454', 'text': 'They lie like a heavy burden.'}, {'start': '238.454', 'end': '240.034', 'text': 'They are subject to analysis.'}, {'start': '240.034', 'end': '242.571', 'text': 'This leads to gas,'}, {'start': '242.571', 'end': '244.002', 'text': 'bloating,'}, {'start': '244.002', 'end': '245.593', 'text': 'discomfort, and a'}, {'start': '245.593', 'end': '247.334', 'text': 'prolonged feeling of heaviness'}, {'start': '247.334', 'end': '248.765', 'text': 'that can last for'}, {'start': '248.765', 'end': '251.435', 'text': 'several hours. Melons'}, {'start': '251.435', 'end': '253.572', 'text': 'like watermelon and cantaloupe are'}, {'start': '253.572', 'end': '255.447', 'text': 'delicious and refreshing options'}, {'start': '255.447', 'end': '257.334', 'text': '. Additionally, melons'}, {'start': '257.334', 'end': '258.730', 'text': 'are'}, {'start': '258.730', 'end': '259.580', 'text': 'quickly digested fruits'}, {'start': '259.580', 'end': '261.681', 'text': '. They are designed to move quickly'}, {'start': '261.681', 'end': '263.683', 'text': 'through your system.'}, {'start': '263.683', 'end': '266.164', 'text': 'However, yogurt has a'}, {'start': '266.164', 'end': '267.847', 'text': 'slow digestion rate.'}, {'start': '267.847', 'end': '269.999', 'text': 'When consumed at the same time, the'}, {'start': '269.999', 'end': '271.450', 'text': 'watermelon is retained by the'}, {'start': '271.450', 'end': '272.621', 'text': 'slow-moving yogurt,'}, {'start': '272.621', 'end': '273.962', 'text': 'leading to fermentation in the'}, {'start': '273.962', 'end': '275.683', 'text': 'digestive system. The'}, {'start': '275.683', 'end': '277.365', 'text': 'fermentation process can cause'}, {'start': '277.365', 'end': '278.787', 'text': 'gas,'}, {'start': '278.787', 'end': '281.560', 'text': 'bloating, and sometimes diarrhea.'}, {'start': '281.560', 'end': '283.754', 'text': 'Ancient systems of medicine'}, {'start': '283.754', 'end': '285.296', 'text': 'like Ayurveda'}, {'start': '285.296', 'end': '287.178', 'text': 'have warned for thousands of years'}, {'start': '287.178', 'end': '288.679', 'text': 'about the potential'}, {'start': '288.679', 'end': '289.250', 'text': 'problems'}, {'start': '289.250', 'end': '290.752', 'text': 'that arise when combining'}, {'start': '290.752', 'end': '293.034', 'text': 'fruit and dairy products,'}, {'start': '293.034', 'end': '295.277', 'text': 'especially for people with'}, {'start': '295.277', 'end': '296.478', 'text': 'slow digestion.'}, {'start': '296.478', 'end': '297.760', 'text': 'This includes most'}, {'start': '297.760', 'end': '298.676', 'text': 'people aged 50'}, {'start': '298.676', 'end': '300.042', 'text': 'and over.'}, {'start': '300.042', 'end': '301.723', 'text': 'I would like to share'}, {'start': '301.723', 'end': '303.183', 'text': 'a short story.'}, {'start': '303.183', 'end': '306.010', 'text': 'My friend Margaret, 72'}, {'start': '306.010', 'end': '308.196', 'text': ', likes to start her morning with'}, {'start': '308.196', 'end': '310.157', 'text': 'a healthy mind and used'}, {'start': '310.157', 'end': '311.768', 'text': 'to include yogurt with'}, {'start': '311.768', 'end': '313.599', 'text': 'grapefruit slices in her daily diet'}, {'start': '313.599', 'end': '314.589', 'text': '.'}, {'start': '314.589', 'end': '315.930', 'text': 'She could not understand the reasons for the'}, {'start': '315.930', 'end': '318.351', 'text': 'bloating and nausea afterwards. It was'}, {'start': '318.351', 'end': '319.150', 'text': "n't until he"}, {'start': '319.150', 'end': '320.532', 'text': 'stopped adding'}, {'start': '320.532', 'end': '321.652', 'text': 'citrus that'}, {'start': '321.652', 'end': '323.683', 'text': 'he noticed a'}, {'start': '323.683', 'end': '325.004', 'text': 'significant transformation.'}, {'start': '325.004', 'end': '327.364', 'text': 'Her bloating disappeared almost immediately.'}, {'start': '327.364', 'end': '328.754', 'text': 'What would be a'}, {'start': '328.754', 'end': '330.075', 'text': 'better option? Consider'}, {'start': '331.336', 'end': '333.587', 'text': 'topping your yogurt with'}, {'start': '333.587', 'end': '336.380', 'text': 'ripe apples instead of raw fruit.'}, {'start': '336.380', 'end': '336.931', 'text': 'Warm,'}, {'start': '336.931', 'end': '338.611', 'text': 'soft, and lightly spiced'}, {'start': '338.611', 'end': '341.004', 'text': 'with cinnamon, baked apples'}, {'start': '341.004', 'end': '342.445', 'text': 'offer comfort,'}, {'start': '342.445', 'end': '344.256', 'text': 'easy digestion, and'}, {'start': '344.256', 'end': '345.408', 'text': 'significant benefits'}, {'start': '345.408', 'end': '347.390', 'text': 'for gut health.'}, {'start': '347.390', 'end': '349.291', 'text': "However, fruit isn't the only"}, {'start': '349.291', 'end': '350.873', 'text': 'seemingly harmless food'}, {'start': '350.873', 'end': '352.514', 'text': 'that can undermine the'}, {'start': '352.514', 'end': '353.784', 'text': 'benefits of your yogurt. The'}, {'start': '353.784', 'end': '355.114', 'text': 'next mistake may'}, {'start': '355.114', 'end': '356.465', 'text': 'be at the plate'}, {'start': '356.465', 'end': '357.635', 'text': 'tonight,'}, {'start': '357.635', 'end': '359.066', 'text': 'and it could be'}, {'start': '359.066', 'end': '361.017', 'text': 'more significant.'}, {'start': '361.017', 'end': '363.137', 'text': "Let's talk about meat and other"}, {'start': '363.137', 'end': '365.678', 'text': 'essential protein dishes.'}, {'start': '365.678', 'end': '366.429', 'text': 'At first glance,'}, {'start': '366.429', 'end': '368.169', 'text': 'meat and yogurt may seem like'}, {'start': '368.169', 'end': '369.940', 'text': 'an atypical combination.'}, {'start': '369.940', 'end': '372.361', 'text': 'Think carefully about this.'}, {'start': '372.361', 'end': '373.801', 'text': 'People often include yogurt as an'}, {'start': '373.801', 'end': '374.802', 'text': 'accompaniment'}, {'start': '374.802', 'end': '375.926', 'text': 'to a hearty dinner.'}, {'start': '375.926', 'end': '377.582', 'text': 'A small bowl of'}, {'start': '377.582', 'end': '379.825', 'text': 'Greek yogurt paired with a piece of steak,'}, {'start': '379.825', 'end': '380.195', 'text': 'drizzled'}, {'start': '380.195', 'end': '381.937', 'text': 'over grilled chicken,'}, {'start': '381.937', 'end': '383.808', 'text': 'or a yogurt-based sauce'}, {'start': '383.808', 'end': '385.251', 'text': 'elegantly drizzled'}, {'start': '385.251', 'end': '386.943', 'text': 'over grilled lamb. We are'}, {'start': '386.943', 'end': '388.454', 'text': 'facing a situation'}, {'start': '388.454', 'end': '389.765', 'text': 'that requires attention.'}, {'start': '389.765', 'end': '392.249', 'text': 'Yogurt itself is rich in protein.'}, {'start': '392.249', 'end': '393.610', 'text': 'Combining it with other'}, {'start': '393.610', 'end': '395.442', 'text': 'protein-rich foods,'}, {'start': '395.442', 'end': '397.443', 'text': 'such as meat or eggs,'}, {'start': '397.443', 'end': '398.933', 'text': 'can put'}, {'start': '398.933', 'end': '400.756', 'text': 'significant strain on the'}, {'start': '400.756', 'end': '401.777', 'text': 'digestive system.'}, {'start': '401.777', 'end': '403.758', 'text': 'Protein digestion requires'}, {'start': '403.758', 'end': '404.818', 'text': 'a significant amount of'}, {'start': '404.818', 'end': '406.340', 'text': 'stomach acid.'}, {'start': '406.340', 'end': '408.322', 'text': 'Consuming two high-protein sources'}, {'start': '408.322', 'end': '410.163', 'text': 'at the same time can make it'}, {'start': '410.163', 'end': '411.384', 'text': 'difficult for'}, {'start': '411.384', 'end': '413.485', 'text': 'the stomach to produce enough'}, {'start': '413.485', 'end': '415.167', 'text': 'acid to'}, {'start': '415.167', 'end': '417.039', 'text': 'effectively process both.'}, {'start': '417.039', 'end': '418.292', 'text': 'Result.'}, {'start': '418.292', 'end': '419.654', 'text': 'Food stays in the stomach'}, {'start': '419.654', 'end': '420.876', 'text': 'longer than usual. The'}, {'start': '420.876', 'end': '422.698', 'text': 'fermentation process begins,'}, {'start': '422.698', 'end': '425.462', 'text': 'which leads to gas formation,'}, {'start': '425.462', 'end': '426.875', 'text': 'bloating,'}, {'start': '426.875', 'end': '428.448', 'text': 'acid reflux, and'}, {'start': '428.448', 'end': '429.820', 'text': 'irritation of the'}, {'start': '429.820', 'end': '431.012', 'text': 'intestinal mucosa.'}, {'start': '433.041', 'end': '434.292', 'text': 'However, there is a'}, {'start': '434.292', 'end': '435.652', 'text': 'more serious problem.'}, {'start': '435.652', 'end': '437.283', 'text': 'Increased stomach acidity'}, {'start': '437.283', 'end': '438.704', 'text': 'can effectively destroy the'}, {'start': '438.704', 'end': '439.364', 'text': 'probiotics you are'}, {'start': '439.364', 'end': '441.474', 'text': 'trying to get'}, {'start': '441.474', 'end': '443.265', 'text': 'from yogurt. Instead of'}, {'start': '443.265', 'end': '445.227', 'text': 'aiding digestion,'}, {'start': '445.227', 'end': '447.418', 'text': 'yogurt can become ineffective'}, {'start': '447.418', 'end': '448.729', 'text': 'or even harmful.'}, {'start': '448.729', 'end': '450.570', 'text': 'This helps with your'}, {'start': '450.570', 'end': '452.270', 'text': 'digestive workload.'}, {'start': '452.270', 'end': '453.721', 'text': 'I would like to present another'}, {'start': '453.721', 'end': '455.111', 'text': 'real case.'}, {'start': '455.111', 'end': '456.522', 'text': 'A viewer named Robert from'}, {'start': '456.522', 'end': '457.652', 'text': 'Wisconsin said'}, {'start': '457.652', 'end': '459.114', 'text': 'he liked to pair'}, {'start': '459.114', 'end': '460.144', 'text': 'Greek yogurt with his'}, {'start': '460.144', 'end': '461.294', 'text': 'steak dinner.'}, {'start': '461.294', 'end': '462.976', 'text': 'He considered it a'}, {'start': '462.976', 'end': '464.051', 'text': 'nutritious combination -'}, {'start': '464.051', 'end': '465.707', 'text': 'hearty meat with'}, {'start': '465.707', 'end': '467.337', 'text': 'fresh, creamy yogurt.'}, {'start': '467.337', 'end': '469.048', 'text': 'However, after eating, he'}, {'start': '469.048', 'end': '470.659', 'text': 'often experienced a feeling of heaviness,'}, {'start': '470.659', 'end': '472.480', 'text': 'bloating, and discomfort.'}, {'start': '472.480', 'end': '474.351', 'text': 'I made a simple change.'}, {'start': '474.351', 'end': '475.842', 'text': 'He started eating yogurt'}, {'start': '475.842', 'end': '477.482', 'text': 'alone as a'}, {'start': '477.482', 'end': '479.832', 'text': 'mid-morning or afternoon snack.'}, {'start': '479.832', 'end': '481.063', 'text': 'After a few days, he'}, {'start': '481.063', 'end': '482.784', 'text': 'felt lighter,'}, {'start': '482.784', 'end': '484.034', 'text': 'more comfortable, and'}, {'start': '484.034', 'end': '485.096', 'text': 'more energetic.'}, {'start': '485.096', 'end': '487.467', 'text': 'After you eat, think of your'}, {'start': '487.467', 'end': '489.128', 'text': 'digestion as fire. You'}, {'start': '489.128', 'end': '490.568', 'text': "can't just throw"}, {'start': '490.568', 'end': '492.800', 'text': 'large logs into a small fire and'}, {'start': '492.800', 'end': '494.765', 'text': 'expect efficient combustion. It'}, {'start': '494.765', 'end': '496.541', 'text': 'is important to feed the'}, {'start': '496.541', 'end': '497.700', 'text': 'correct amount in the correct order'}, {'start': '497.700', 'end': '498.922', 'text': 'and at the'}, {'start': '498.922', 'end': '500.432', 'text': 'correct time.'}, {'start': '500.432', 'end': '502.082', 'text': 'Enjoy yogurt as'}, {'start': '502.082', 'end': '503.442', 'text': 'a light meal'}, {'start': '503.442', 'end': '504.823', 'text': 'on its own'}, {'start': '504.823', 'end': '506.363', 'text': ', rather than as part of a'}, {'start': '506.363', 'end': '508.703', 'text': 'larger meal. Moreover,'}, {'start': '508.703', 'end': '510.999', 'text': 'if you think protein is the'}, {'start': '510.999', 'end': '512.874', 'text': 'only hidden threat,'}, {'start': '512.874', 'end': '514.644', 'text': 'prepare to discover'}, {'start': '514.644', 'end': '516.345', 'text': 'an intense combination'}, {'start': '516.345', 'end': '517.684', 'text': 'that can wreak even'}, {'start': '517.684', 'end': '519.544', 'text': 'more havoc on'}, {'start': '519.544', 'end': '521.236', 'text': 'your digestive system.'}, {'start': '521.236', 'end': '522.556', 'text': "Let's talk about"}, {'start': '522.556', 'end': '523.765', 'text': 'spicy and fried foods.'}, {'start': '523.765', 'end': '525.247', 'text': 'I appreciate a little warmth'}, {'start': '525.247', 'end': '526.447', 'text': 'in my dishes.'}, {'start': '526.447', 'end': '528.638', 'text': 'Adding a touch of heat can'}, {'start': '528.638', 'end': '529.949', 'text': 'enhance the flavor profile'}, {'start': '529.949', 'end': '531.270', 'text': 'and provide freshness.'}, {'start': '531.270', 'end': '532.861', 'text': 'However, combining spicy or'}, {'start': '532.861', 'end': '534.431', 'text': 'fatty foods with yogurt,'}, {'start': '534.431', 'end': '535.771', 'text': 'especially as you get older,'}, {'start': '535.771', 'end': '538.143', 'text': 'can lead to complications.'}, {'start': '538.143', 'end': '539.114', 'text': 'Spicy foods,'}, {'start': '539.114', 'end': '540.615', 'text': 'including hot peppers,'}, {'start': '540.615', 'end': '542.925', 'text': 'chili sauces, and curry spices,'}, {'start': '542.925', 'end': '544.747', 'text': 'actively stimulate the'}, {'start': '544.747', 'end': '546.156', 'text': 'stomach lining.'}, {'start': '546.156', 'end': '547.698', 'text': 'They can lead'}, {'start': '547.698', 'end': '548.629', 'text': 'to irritation,'}, {'start': '548.629', 'end': '549.959', 'text': 'heat, and potentially'}, {'start': '549.959', 'end': '551.450', 'text': 'minor inflammation'}, {'start': '551.450', 'end': '553.021', 'text': 'in the digestive tract.'}, {'start': '553.021', 'end': '555.560', 'text': 'When yogurt, a refreshing and tear-forming product, is added on top,'}, {'start': '558.512', 'end': '560.082', 'text': 'a difficult situation is created'}, {'start': '560.082', 'end': '561.201', 'text': 'in the body.'}, {'start': '561.201', 'end': '563.193', 'text': "Your stomach doesn't know whether to cool down"}, {'start': '563.193', 'end': '564.703', 'text': 'or warm up.'}, {'start': '564.703', 'end': '566.563', 'text': 'This internal disorder'}, {'start': '566.563', 'end': '567.964', 'text': 'often leads to symptoms'}, {'start': '567.964', 'end': '570.394', 'text': 'such as indigestion, bloating,'}, {'start': '570.394', 'end': '572.385', 'text': 'gas, and'}, {'start': '572.385', 'end': '573.235', 'text': 'acid reflux.'}, {'start': '573.235', 'end': '575.065', 'text': 'Sometimes you might experience'}, {'start': '575.065', 'end': '576.845', 'text': 'this right after eating.'}, {'start': '576.845', 'end': '578.576', 'text': 'Fried foods present'}, {'start': '578.576', 'end': '580.194', 'text': 'a unique set of challenges.'}, {'start': '580.194', 'end': '580.983', 'text': 'Foods'}, {'start': '580.983', 'end': '582.856', 'text': 'prepared with'}, {'start': '582.856', 'end': '584.016', 'text': 'processed oils tend to be'}, {'start': '584.016', 'end': '585.406', 'text': 'dense and difficult for the'}, {'start': '585.406', 'end': '587.799', 'text': 'body to digest.'}, {'start': '587.799', 'end': '589.690', 'text': 'Adding yogurt to the mix'}, {'start': '589.690', 'end': '591.711', 'text': 'results in a combination that is'}, {'start': '591.711', 'end': '594.163', 'text': 'too rich and overwhelming.'}, {'start': '594.163', 'end': '595.754', 'text': 'Your system. The digestive system'}, {'start': '595.754', 'end': '596.865', 'text': 'may have difficulty'}, {'start': '596.865', 'end': '597.815', 'text': 'processing it,'}, {'start': '597.815', 'end': '599.316', 'text': 'leading to lethargy,'}, {'start': '599.316', 'end': '600.957', 'text': 'bloating, and sometimes'}, {'start': '600.957', 'end': '602.058', 'text': 'inflammation'}, {'start': '602.058', 'end': '603.269', 'text': 'that can be felt in the'}, {'start': '603.269', 'end': '604.920', 'text': 'joints the next morning.'}, {'start': '604.920', 'end': '607.182', 'text': 'Here is another real case.'}, {'start': '607.182', 'end': '610.826', 'text': 'Gloria, 65, loved'}, {'start': '610.826', 'end': '612.277', 'text': 'to indulge in'}, {'start': '612.277', 'end': '614.589', 'text': 'fried samosas with'}, {'start': '614.589', 'end': '617.212', 'text': 'yogurt sauce on Fridays. He liked the taste,'}, {'start': '617.212', 'end': '618.884', 'text': 'but he kept waking up the'}, {'start': '618.884', 'end': '620.665', 'text': 'next day feeling foggy'}, {'start': '620.665', 'end': '622.658', 'text': 'and heavy. After'}, {'start': '622.658', 'end': '624.780', 'text': 'separating the yogurt from the'}, {'start': '624.780', 'end': '626.550', 'text': 'toast and starting to eat it'}, {'start': '626.550', 'end': '627.982', 'text': 'earlier in the day.'}, {'start': '627.982', 'end': '629.923', 'text': 'Her digestion is significantly'}, {'start': '629.923', 'end': '631.324', 'text': 'improved with'}, {'start': '631.324', 'end': '633.944', 'text': 'lighter meals. Having established'}, {'start': '633.944', 'end': '635.255', 'text': 'which foods to'}, {'start': '635.255', 'end': '636.685', 'text': 'avoid with yogurt, it'}, {'start': '636.685', 'end': '637.846', 'text': 'is now important to explore'}, {'start': '637.846', 'end': '639.185', 'text': 'healthy options'}, {'start': '639.185', 'end': '640.356', 'text': 'that can enhance your'}, {'start': '640.356', 'end': '642.077', 'text': 'yogurt consumption'}, {'start': '642.077', 'end': '644.108', 'text': '. I assure you that'}, {'start': '644.108', 'end': '645.718', 'text': 'you will love these'}, {'start': '645.718', 'end': '647.629', 'text': 'simple combinations to come.'}, {'start': '647.629', 'end': '649.329', 'text': 'They provide comfort,'}, {'start': '649.329', 'end': '650.429', 'text': 'support'}, {'start': '650.429', 'end': '652.210', 'text': 'digestive health, and'}, {'start': '652.210', 'end': '654.160', 'text': 'are surprisingly easy to incorporate'}, {'start': '654.160', 'end': '655.994', 'text': 'into your daily routine.'}, {'start': '655.994', 'end': '657.699', 'text': "We'll start with an"}, {'start': '657.699', 'end': '658.895', 'text': 'excellent dish -'}, {'start': '658.895', 'end': '661.241', 'text': 'yogurt with baked apples'}, {'start': '661.241', 'end': '662.181', 'text': 'and cinnamon.'}, {'start': '662.181', 'end': '663.442', 'text': 'Some may question the'}, {'start': '663.442', 'end': '664.693', 'text': 'wisdom of choosing'}, {'start': '664.693', 'end': '665.993', 'text': 'ripe apples.'}, {'start': '665.993', 'end': '667.405', 'text': 'Why not just add'}, {'start': '667.405', 'end': '669.165', 'text': 'a few slices of raw apple'}, {'start': '669.165', 'end': '671.237', 'text': 'to a bowl of yogurt for a'}, {'start': '671.237', 'end': '672.598', 'text': 'quick and easy option?'}, {'start': '672.598', 'end': '674.149', 'text': 'Let me clarify.'}, {'start': '674.149', 'end': '675.839', 'text': 'As we age,'}, {'start': '675.839', 'end': '677.371', 'text': 'our digestive system tends'}, {'start': '677.371', 'end': '678.471', 'text': 'to become more'}, {'start': '678.471', 'end': '679.486', 'text': 'sensitive.'}, {'start': '679.486', 'end': '680.550', 'text': 'Raw fruits,'}, {'start': '680.550', 'end': '682.262', 'text': 'although very nutritious,'}, {'start': '682.262', 'end': '683.803', 'text': 'can sometimes be challenging for'}, {'start': '683.803', 'end': '685.784', 'text': 'our digestive system,'}, {'start': '685.784', 'end': '686.464', 'text': 'especially those'}, {'start': '686.464', 'end': '687.986', 'text': 'with hard skins'}, {'start': '687.986', 'end': '689.336', 'text': 'and dense fibers,'}, {'start': '689.336', 'end': '690.807', 'text': 'such as apples.'}, {'start': '690.807', 'end': '692.339', 'text': 'Gently cooking apples'}, {'start': '692.339', 'end': '693.809', 'text': 'softens their fiber,'}, {'start': '693.809', 'end': '695.090', 'text': 'making them easier for the'}, {'start': '695.090', 'end': '696.812', 'text': 'body to digest'}, {'start': '696.812', 'end': '698.263', 'text': '. Cooking enhances their'}, {'start': '698.263', 'end': '700.174', 'text': 'natural sweetness,'}, {'start': '700.174', 'end': '701.595', 'text': 'eliminating the need for'}, {'start': '701.595', 'end': '703.106', 'text': 'additional sugar'}, {'start': '703.106', 'end': '704.687', 'text': 'to appreciate their flavor.'}, {'start': '704.687', 'end': '707.119', 'text': "Plus, there's something else. Ripe apples"}, {'start': '707.119', 'end': '709.681', 'text': 'are especially rich'}, {'start': '709.681', 'end': '711.040', 'text': 'in a unique type of'}, {'start': '711.040', 'end': '713.992', 'text': 'soluble fiber known as pectin.'}, {'start': '713.992', 'end': '715.024', 'text': 'Pectin works'}, {'start': '715.024', 'end': '716.164', 'text': 'as a prebiotic. It'}, {'start': '716.164', 'end': '717.655', 'text': 'nourishes beneficial bacteria,'}, {'start': '717.655', 'end': '719.326', 'text': 'boosting probiotics'}, {'start': '719.326', 'end': '720.767', 'text': 'in the gut'}, {'start': '720.767', 'end': '722.178', 'text': 'to promote their growth'}, {'start': '722.178', 'end': '723.548', 'text': 'and effectiveness.'}, {'start': '723.548', 'end': '724.819', 'text': 'Combining'}, {'start': '724.819', 'end': '726.140', 'text': 'probiotic-rich yogurt with prebiotic-'}, {'start': '726.140', 'end': '727.381', 'text': 'rich ripe apples'}, {'start': '729.092', 'end': '730.531', 'text': 'creates a beneficial synergy in the'}, {'start': '730.531', 'end': '732.273', 'text': 'digestive system.'}, {'start': '732.273', 'end': '733.324', 'text': 'Cinnamon is warm,'}, {'start': '733.324', 'end': '734.654', 'text': 'aromatic, and deeply'}, {'start': '734.654', 'end': '736.255', 'text': 'soothing.'}, {'start': '736.255', 'end': '737.896', 'text': 'Cinnamon offers benefits'}, {'start': '737.896', 'end': '739.457', 'text': 'beyond its appealing taste'}, {'start': '739.457', 'end': '740.266', 'text': '.'}, {'start': '740.266', 'end': '742.918', 'text': 'This spice serves as a'}, {'start': '742.918', 'end': '745.019', 'text': 'natural anti-inflammatory,'}, {'start': '745.019', 'end': '746.680', 'text': 'helping to regulate'}, {'start': '746.680', 'end': '748.001', 'text': 'blood sugar levels'}, {'start': '748.001', 'end': '749.261', 'text': ', promoting'}, {'start': '749.261', 'end': '751.372', 'text': 'healthy digestion, and soothing the'}, {'start': '751.372', 'end': '753.143', 'text': 'intestinal lining. The'}, {'start': '753.143', 'end': '755.425', 'text': 'combination of ripe apples and cinnamon'}, {'start': '755.425', 'end': '756.856', 'text': 'not only enhances the'}, {'start': '756.856', 'end': '758.548', 'text': 'flavor profile of your yogurt,'}, {'start': '758.548', 'end': '759.458', 'text': 'but'}, {'start': '759.458', 'end': '760.779', 'text': 'also creates a dish'}, {'start': '760.779', 'end': '762.971', 'text': 'that supports and strengthens'}, {'start': '762.971', 'end': '765.183', 'text': 'digestive health.'}, {'start': '765.183', 'end': '766.473', 'text': 'I would like to'}, {'start': '766.473', 'end': '767.415', 'text': 'introduce you to Diana,'}, {'start': '767.415', 'end': '769.206', 'text': 'a wonderful woman from'}, {'start': '769.206', 'end': '770.538', 'text': 'our community, 71 years old.'}, {'start': '772.499', 'end': '774.110', 'text': 'Diana always enjoyed'}, {'start': '774.110', 'end': '775.670', 'text': 'yogurt with fresh berries'}, {'start': '775.670', 'end': '776.910', 'text': 'every morning.'}, {'start': '776.910', 'end': '778.341', 'text': 'Over time, he began'}, {'start': '778.341', 'end': '780.662', 'text': 'to experience bloating and discomfort'}, {'start': '780.662', 'end': '781.942', 'text': 'after breakfast. She did'}, {'start': '781.942', 'end': '783.322', 'text': "n't want to give up"}, {'start': '783.322', 'end': '784.313', 'text': 'yogurt,'}, {'start': '784.313', 'end': '786.273', 'text': 'but she wanted to avoid starting'}, {'start': '786.273', 'end': '788.504', 'text': 'each day feeling heavy.'}, {'start': '788.504', 'end': '791.275', 'text': 'I made a simple change.'}, {'start': '791.275', 'end': '793.016', 'text': 'Diana replaced the raw berries with'}, {'start': '793.016', 'end': '794.786', 'text': 'a modest serving of'}, {'start': '794.786', 'end': '796.747', 'text': 'warm, delicately cooked apples,'}, {'start': '796.747', 'end': '798.767', 'text': 'flavored with a dusting of cinnamon,'}, {'start': '798.767', 'end': '800.888', 'text': 'mixed into her yogurt. The'}, {'start': '800.888', 'end': '802.064', 'text': 'result was'}, {'start': '802.064', 'end': '803.169', 'text': 'that in just one week she'}, {'start': '803.169', 'end': '804.630', 'text': 'felt lighter.'}, {'start': '804.630', 'end': '805.851', 'text': 'Her digestion'}, {'start': '805.851', 'end': '806.491', 'text': 'improved considerably'}, {'start': '806.491', 'end': '808.602', 'text': 'and she began to look'}, {'start': '808.602', 'end': '811.008', 'text': 'forward to breakfast again. However, apples'}, {'start': '811.008', 'end': '812.233', 'text': 'are not the only food'}, {'start': '812.233', 'end': '813.875', 'text': 'that can provide'}, {'start': '813.875', 'end': '815.005', 'text': 'gut comfort and'}, {'start': '815.005', 'end': '816.296', 'text': 'enhance yogurt.'}, {'start': '816.296', 'end': '817.597', 'text': "Next, you'll learn about"}, {'start': '817.597', 'end': '818.857', 'text': 'a small ingredient'}, {'start': '818.857', 'end': '820.468', 'text': 'that offers'}, {'start': '821.569', 'end': '823.029', 'text': 'significant benefits far beyond'}, {'start': '823.029', 'end': '824.040', 'text': 'its size.'}, {'start': '824.040', 'end': '825.941', 'text': "Let's discuss"}, {'start': '825.941', 'end': '828.002', 'text': 'flax seeds and chia seeds.'}, {'start': '828.002', 'end': '830.242', 'text': 'These small seeds make'}, {'start': '830.242', 'end': '831.353', 'text': 'a significant contribution to'}, {'start': '831.353', 'end': '832.963', 'text': 'gut health,'}, {'start': '832.963', 'end': '833.934', 'text': 'especially for people'}, {'start': '833.934', 'end': '836.374', 'text': 'over 50.'}, {'start': '836.374', 'end': '837.885', 'text': 'Flax seeds are rich in'}, {'start': '837.885', 'end': '839.425', 'text': 'omega-3 fatty acids,'}, {'start': '839.425', 'end': '840.706', 'text': 'which serve as'}, {'start': '842.776', 'end': '844.427', 'text': 'powerful anti-inflammatory agents that promote'}, {'start': '846.138', 'end': '847.649', 'text': 'digestive health and protect the'}, {'start': '847.649', 'end': '849.250', 'text': 'intestinal lining. They'}, {'start': '849.250', 'end': '850.922', 'text': 'are also rich in'}, {'start': '850.922', 'end': '851.521', 'text': 'soluble fiber,'}, {'start': '851.521', 'end': '853.113', 'text': 'which helps regulate'}, {'start': '853.113', 'end': '854.514', 'text': 'bowel movements,'}, {'start': '854.514', 'end': '856.095', 'text': 'thus promoting'}, {'start': '856.095', 'end': '858.047', 'text': 'smoother and more consistent digestion'}, {'start': '858.047', 'end': '859.327', 'text': '.'}, {'start': '859.327', 'end': '861.259', 'text': 'Flaxseeds are a source of'}, {'start': '861.259', 'end': '862.079', 'text': 'lignans,'}, {'start': '863.240', 'end': '864.261', 'text': 'natural plant compounds'}, {'start': '864.261', 'end': '865.532', 'text': 'that may help with'}, {'start': '865.532', 'end': '867.223', 'text': 'hormonal balance and'}, {'start': '867.223', 'end': '868.884', 'text': 'offer protection against'}, {'start': '868.884', 'end': '869.975', 'text': 'age-related diseases'}, {'start': '869.975', 'end': '872.322', 'text': '. Freshly ground flax seeds is the'}, {'start': '872.322', 'end': '874.384', 'text': 'optimal way to consume them.'}, {'start': '874.384', 'end': '876.542', 'text': 'Whole flax seeds can pass'}, {'start': '876.542', 'end': '878.004', 'text': 'through the digestive system'}, {'start': '878.965', 'end': '880.026', 'text': 'without being fully digested'}, {'start': '880.026', 'end': '881.048', 'text': ','}, {'start': '881.048', 'end': '882.329', 'text': 'causing them to lose their'}, {'start': '882.329', 'end': '884.271', 'text': 'potential benefits.'}, {'start': '884.271', 'end': '886.064', 'text': 'A small spoonful of'}, {'start': '886.064', 'end': '887.385', 'text': 'freshly ground flaxseed'}, {'start': '887.385', 'end': '888.877', 'text': 'added to yogurt'}, {'start': '888.877', 'end': '890.519', 'text': 'can greatly improve your'}, {'start': '890.519', 'end': '891.820', 'text': 'digestive health.'}, {'start': '893.968', 'end': '895.949', 'text': 'Chia seeds have'}, {'start': '895.949', 'end': '898.451', 'text': 'unique qualities that set them apart.'}, {'start': '898.451', 'end': '899.802', 'text': 'Soaking chia seeds in'}, {'start': '899.802', 'end': '901.752', 'text': 'liquids like water,'}, {'start': '901.752', 'end': '904.245', 'text': 'almond milk, or yogurt'}, {'start': '904.245', 'end': '905.856', 'text': 'results in a'}, {'start': '905.856', 'end': '907.737', 'text': 'soft, gel-like consistency.'}, {'start': '907.737', 'end': '909.128', 'text': 'This gel works as'}, {'start': '909.128', 'end': '910.529', 'text': 'a natural lubricant for the'}, {'start': '910.529', 'end': '912.240', 'text': 'digestive tract,'}, {'start': '912.240', 'end': '913.891', 'text': 'facilitating the smooth movement'}, {'start': '913.891', 'end': '915.322', 'text': 'of food through the system.'}, {'start': '915.322', 'end': '917.634', 'text': 'Chia seeds are a'}, {'start': '917.634', 'end': '919.305', 'text': 'significant source of fiber,'}, {'start': '919.305', 'end': '921.617', 'text': 'plant protein, calcium,'}, {'start': '921.617', 'end': '923.732', 'text': 'magnesium, and antioxidants.'}, {'start': '923.732', 'end': '925.278', 'text': 'They are particularly beneficial for'}, {'start': '925.278', 'end': '926.918', 'text': 'promoting bone health,'}, {'start': '926.918', 'end': '928.619', 'text': 'maintaining'}, {'start': '928.619', 'end': '930.160', 'text': 'a stable energy level, and keeping blood'}, {'start': '930.160', 'end': '932.341', 'text': 'sugar levels stable.'}, {'start': '932.341', 'end': '933.681', 'text': 'All of these in the blood are necessary'}, {'start': '933.681', 'end': '935.572', 'text': 'for vigorous aging.'}, {'start': '935.572', 'end': '937.323', 'text': 'Including flaxseed or cha in'}, {'start': '937.323', 'end': '938.553', 'text': 'yogurt enhances the'}, {'start': '938.553', 'end': '939.764', 'text': 'usual snack'}, {'start': '939.764', 'end': '941.745', 'text': ', turning it into a'}, {'start': '941.745', 'end': '943.155', 'text': 'significant source of'}, {'start': '943.155', 'end': '944.756', 'text': 'digestion-friendly nutrition.'}, {'start': '944.756', 'end': '946.947', 'text': 'This approach offers a'}, {'start': '946.947', 'end': '948.818', 'text': 'simple, cost-effective, and highly effective method'}, {'start': '948.818', 'end': '950.469', 'text': 'to improve your'}, {'start': '950.469', 'end': '951.910', 'text': 'well-being every day'}, {'start': '951.910', 'end': '952.690', 'text': '.'}, {'start': '952.690', 'end': '955.857', 'text': 'Longtime viewer Thomas,'}, {'start': '955.857', 'end': '957.832', 'text': '68,'}, {'start': '957.832', 'end': '959.664', 'text': 'kindly shared his story with us.'}, {'start': '959.664', 'end': '961.454', 'text': 'After experiencing constant bloating and'}, {'start': '961.454', 'end': '963.535', 'text': 'sluggishness after meals for'}, {'start': '963.535', 'end': '964.506', 'text': 'several years,'}, {'start': '964.506', 'end': '966.307', 'text': 'he started adding a'}, {'start': '966.307', 'end': '968.038', 'text': 'tablespoon of ground flaxseed'}, {'start': '968.038', 'end': '970.089', 'text': 'to his evening yogurt.'}, {'start': '970.089', 'end': '972.120', 'text': 'After a few days, he noticed'}, {'start': '972.120', 'end': '973.720', 'text': 'a feeling of lightness,'}, {'start': '973.720', 'end': '975.181', 'text': 'increased comfort,'}, {'start': '975.181', 'end': '976.942', 'text': 'and maintaining an'}, {'start': '976.942', 'end': '978.623', 'text': 'increased level of mental focus'}, {'start': '978.623', 'end': '979.883', 'text': 'throughout the day.'}, {'start': '979.883', 'end': '981.114', 'text': 'Sometimes small'}, {'start': '981.114', 'end': '982.404', 'text': 'adjustments lead to'}, {'start': '982.404', 'end': '983.955', 'text': 'big results.'}, {'start': '983.955', 'end': '986.036', 'text': 'If seeds have'}, {'start': '986.036', 'end': '987.897', 'text': 'such great qualities,'}, {'start': '987.897', 'end': '989.387', 'text': 'expect impressive results'}, {'start': '990.048', 'end': '991.698', 'text': 'when yogurt is paired with your'}, {'start': '991.698', 'end': '993.079', 'text': 'next'}, {'start': '993.079', 'end': '994.785', 'text': 'classic comfort food—'}, {'start': '994.785', 'end': '997.631', 'text': "a combination that's"}, {'start': '997.631', 'end': '998.811', 'text': 'sure to bring your'}, {'start': '998.811', 'end': '1000.493', 'text': 'digestive health a boost.'}, {'start': '1000.493', 'end': '1002.425', 'text': "Let's move on to discussing"}, {'start': '1002.425', 'end': '1003.496', 'text': 'oatmeal.'}, {'start': '1003.496', 'end': '1004.738', 'text': 'However, it is important to clarify the'}, {'start': '1004.738', 'end': '1005.954', 'text': 'type of oatmeal -'}, {'start': '1005.954', 'end': '1007.410', 'text': 'boiled or'}, {'start': '1007.410', 'end': '1008.701', 'text': 'hydrodated.'}, {'start': '1008.701', 'end': '1010.002', 'text': 'Oatmeal has long been'}, {'start': '1010.002', 'end': '1012.164', 'text': 'a favorite breakfast choice,'}, {'start': '1012.164', 'end': '1013.886', 'text': 'and there are good reasons for'}, {'start': '1013.886', 'end': '1015.607', 'text': 'its continued popularity. It'}, {'start': '1015.607', 'end': '1017.819', 'text': 'provides comfort,'}, {'start': '1017.819', 'end': '1019.571', 'text': 'nutrition, and, when'}, {'start': '1019.571', 'end': '1021.393', 'text': 'prepared correctly, is extremely'}, {'start': '1021.393', 'end': '1022.814', 'text': 'gentle on the digestive system'}, {'start': '1022.814', 'end': '1023.749', 'text': '.'}, {'start': '1023.749', 'end': '1026.386', 'text': 'Oatmeal contains a'}, {'start': '1026.386', 'end': '1027.906', 'text': 'unique form of soluble fiber'}, {'start': '1027.906', 'end': '1029.807', 'text': 'known as beta-glucan.'}, {'start': '1029.807', 'end': '1031.367', 'text': 'Beta glucan promotes'}, {'start': '1031.367', 'end': '1033.089', 'text': 'cardiovascular health'}, {'start': '1033.089', 'end': '1033.999', 'text': 'by'}, {'start': '1033.999', 'end': '1036.180', 'text': 'lowering cholesterol'}, {'start': '1036.180', 'end': '1037.741', 'text': 'and also promotes the growth of'}, {'start': '1037.741', 'end': '1039.932', 'text': 'beneficial gut bacteria,'}, {'start': '1039.932', 'end': '1041.612', 'text': 'similar to the effects of ripe apples'}, {'start': '1041.612', 'end': '1043.293', 'text': 'and flax seeds. Overall,'}, {'start': '1043.293', 'end': '1044.864', 'text': 'oatmeal is an'}, {'start': '1044.864', 'end': '1046.625', 'text': 'important source of prebiotics. The'}, {'start': '1046.625', 'end': '1048.936', 'text': 'combination of oatmeal and yogurt'}, {'start': '1048.936', 'end': '1050.396', 'text': 'leads to a'}, {'start': '1050.396', 'end': '1052.158', 'text': 'harmonious and healthy meal.'}, {'start': '1052.158', 'end': '1054.691', 'text': 'Yogurt introduces beneficial bacteria,'}, {'start': '1054.691', 'end': '1055.891', 'text': 'while oatmeal'}, {'start': '1055.891', 'end': '1057.553', 'text': 'provides nutrition'}, {'start': '1057.553', 'end': '1059.984', 'text': 'to promote their growth and development.'}, {'start': '1059.984', 'end': '1061.225', 'text': 'There is a right and a wrong way'}, {'start': '1062.366', 'end': '1063.867', 'text': 'to cook oatmeal for'}, {'start': '1063.867', 'end': '1065.418', 'text': 'optimal digestive health'}, {'start': '1065.418', 'end': '1067.830', 'text': '.'}, {'start': '1067.830', 'end': '1069.610', 'text': 'Raw dry oatmeal'}, {'start': '1069.610', 'end': '1071.463', 'text': 'consumed straight from the box'}, {'start': '1071.463', 'end': '1072.664', 'text': 'can cause'}, {'start': '1072.664', 'end': '1074.575', 'text': 'gastrointestinal problems,'}, {'start': '1074.575', 'end': '1076.556', 'text': 'leading to gas,'}, {'start': '1076.556', 'end': '1078.558', 'text': 'bloating, and discomfort.'}, {'start': '1078.558', 'end': '1080.698', 'text': 'Gently cooking oatmeal'}, {'start': '1080.698', 'end': '1082.839', 'text': 'on the stove or soaking it'}, {'start': '1082.839', 'end': '1084.259', 'text': 'overnight in liquid results in'}, {'start': '1084.259', 'end': '1086.299', 'text': 'a soft, creamy texture that is'}, {'start': '1086.299', 'end': '1088.340', 'text': 'easy to digest.'}, {'start': '1088.340', 'end': '1090.200', 'text': 'Imagine a bowl of'}, {'start': '1090.200', 'end': '1093.221', 'text': 'soft, warm, slightly cooled oatmeal'}, {'start': '1093.221', 'end': '1094.871', 'text': 'topped with a dollop of'}, {'start': '1094.871', 'end': '1096.031', 'text': 'plain yogurt,'}, {'start': '1096.031', 'end': '1098.442', 'text': 'a light sprinkle of cinnamon, and'}, {'start': '1098.442', 'end': '1098.962', 'text': 'maybe'}, {'start': '1098.962', 'end': '1100.581', 'text': 'a piece of the previously discussed baked apple'}, {'start': '1100.581', 'end': '1102.462', 'text': ". It's more"}, {'start': '1102.462', 'end': '1103.083', 'text': 'than food,'}, {'start': '1103.083', 'end': '1104.303', 'text': "it's an investment in"}, {'start': '1104.303', 'end': '1105.527', 'text': 'your well-being.'}, {'start': '1105.527', 'end': '1107.443', 'text': 'Overnight oatmeal is'}, {'start': '1107.443', 'end': '1108.955', 'text': 'an excellent choice,'}, {'start': '1108.955', 'end': '1109.856', 'text': 'especially for those with'}, {'start': '1109.856', 'end': '1112.138', 'text': 'limited time.'}, {'start': '1112.138', 'end': '1113.489', 'text': 'Mix dry oatmeal with'}, {'start': '1113.489', 'end': '1115.110', 'text': 'yogurt and a little'}, {'start': '1115.110', 'end': '1116.998', 'text': 'almond milk or water.'}, {'start': '1116.998', 'end': '1118.695', 'text': 'Add some seeds or'}, {'start': '1118.695', 'end': '1121.026', 'text': 'spices if you like and'}, {'start': '1121.026', 'end': '1122.406', 'text': 'refrigerate overnight.'}, {'start': '1122.406', 'end': '1124.146', 'text': "By morning, you'll have a"}, {'start': '1124.146', 'end': '1125.896', 'text': 'creamy, ready-to-eat breakfast'}, {'start': '1125.896', 'end': '1127.017', 'text': "that's both"}, {'start': '1127.017', 'end': '1128.877', 'text': 'delicious and good for'}, {'start': '1128.877', 'end': '1130.557', 'text': 'your digestive health'}, {'start': '1130.557', 'end': '1131.397', 'text': '. I would'}, {'start': '1131.397', 'end': '1132.578', 'text': 'like to'}, {'start': '1132.578', 'end': '1133.538', 'text': 'introduce you to Evelyn,'}, {'start': '1133.538', 'end': '1135.703', 'text': 'a vibrant'}, {'start': '1135.703', 'end': '1138.119', 'text': '70-year-old woman from Michigan. He'}, {'start': '1138.119', 'end': '1139.739', 'text': 'loved oatmeal,'}, {'start': '1139.739', 'end': '1141.519', 'text': 'but stopped'}, {'start': '1141.519', 'end': '1143.019', 'text': 'eating it years ago'}, {'start': '1143.019', 'end': '1144.660', 'text': 'because of the constant bloating it'}, {'start': '1144.660', 'end': '1146.336', 'text': 'caused him.'}, {'start': '1146.336', 'end': '1147.813', 'text': 'During our conversation'}, {'start': '1147.813', 'end': '1148.413', 'text': ', she realized she had'}, {'start': '1148.413', 'end': '1150.414', 'text': 'consumed instant dry oatmeal'}, {'start': '1151.676', 'end': '1153.167', 'text': 'with cold milk,'}, {'start': '1153.167', 'end': '1155.058', 'text': 'a difficult combination for a'}, {'start': '1155.058', 'end': '1157.230', 'text': 'mature digestive system.'}, {'start': '1157.230', 'end': '1158.821', 'text': 'I switched to a combination of'}, {'start': '1158.821', 'end': '1160.462', 'text': 'cooked oatmeal,'}, {'start': '1160.462', 'end': '1161.743', 'text': 'plain yogurt,'}, {'start': '1161.743', 'end': '1164.315', 'text': 'cinnamon, and soft stewed apples.'}, {'start': '1164.315', 'end': '1166.026', 'text': 'Within two weeks, Evelyn'}, {'start': '1166.026', 'end': '1167.706', 'text': 'noticed an improvement not only'}, {'start': '1167.706', 'end': '1168.968', 'text': 'in her digestion,'}, {'start': '1168.968', 'end': '1170.529', 'text': 'but also in her energy levels,'}, {'start': '1170.529', 'end': '1172.641', 'text': 'mood, and an overall feeling'}, {'start': '1172.641', 'end': '1173.591', 'text': 'of lightness'}, {'start': '1173.591', 'end': '1175.123', 'text': "that she hadn't experienced"}, {'start': '1175.123', 'end': '1176.039', 'text': 'in years.'}, {'start': '1176.039', 'end': '1178.087', 'text': 'Before we conclude,'}, {'start': '1178.087', 'end': '1179.308', 'text': "let's"}, {'start': '1179.308', 'end': '1181.438', 'text': 'think about the impact of'}, {'start': '1181.438', 'end': '1183.160', 'text': 'seemingly small decisions,'}, {'start': '1183.160', 'end': '1185.231', 'text': 'such as choosing to bake apples,'}, {'start': '1185.231', 'end': '1187.032', 'text': 'adding a spoonful of seeds, or'}, {'start': '1187.032', 'end': '1188.263', 'text': 'carefully preparing'}, {'start': '1188.263', 'end': '1189.654', 'text': 'oatmeal, and how'}, {'start': '1189.654', 'end': '1191.815', 'text': 'these choices can have a'}, {'start': '1191.815', 'end': '1193.226', 'text': 'significant impact on'}, {'start': '1193.226', 'end': '1194.317', 'text': 'our daily well-being.'}, {'start': '1194.317', 'end': '1196.208', 'text': 'The emphasis is not on complex diets,'}, {'start': '1196.208', 'end': '1197.938', 'text': 'expensive supplements, or'}, {'start': '1197.938', 'end': '1199.519', 'text': 'strict restrictions. It'}, {'start': '1199.519', 'end': '1201.379', 'text': 'is important to recognize the changing needs'}, {'start': '1201.379', 'end': '1203.380', 'text': 'of our bodies'}, {'start': '1203.380', 'end': '1204.620', 'text': 'through'}, {'start': '1204.620', 'end': '1206.951', 'text': 'thoughtful and informed decisions.'}, {'start': '1206.951', 'end': '1208.462', 'text': 'In the final segment of this'}, {'start': '1208.462', 'end': '1210.673', 'text': 'journey, we will bring all the'}, {'start': '1210.673', 'end': '1214.295', 'text': 'elements together. Avoiding mistakes.'}, {'start': '1214.295', 'end': '1215.895', 'text': 'And making the right decisions'}, {'start': '1215.895', 'end': '1217.216', 'text': 'will give you a'}, {'start': '1217.216', 'end': '1218.347', 'text': 'simple plan of action'}, {'start': '1218.347', 'end': '1220.458', 'text': 'to experience increased strength,'}, {'start': '1220.458', 'end': '1222.418', 'text': 'lightness, and vitality'}, {'start': '1222.418', 'end': '1224.149', 'text': 'with every spoonful of yogurt you'}, {'start': '1224.149', 'end': '1225.600', 'text': 'enjoy.'}, {'start': '1225.600', 'end': '1227.700', 'text': 'Please pay attention'}, {'start': '1227.700', 'end': '1229.491', 'text': ', because the most important segment is'}, {'start': '1229.491', 'end': '1230.671', 'text': 'yet to come.'}, {'start': '1230.671', 'end': '1232.342', 'text': 'Before we conclude, it is important'}, {'start': '1232.342', 'end': '1233.952', 'text': 'to consider the implications of these'}, {'start': '1233.952', 'end': '1235.372', 'text': 'minor adjustments'}, {'start': '1235.372', 'end': '1237.633', 'text': 'in our food combinations.'}, {'start': '1237.633', 'end': '1239.013', 'text': 'Digestion involves'}, {'start': '1239.013', 'end': '1239.893', 'text': 'more'}, {'start': '1239.893', 'end': '1242.084', 'text': 'than just breaking down food.'}, {'start': '1242.084', 'end': '1243.514', 'text': 'Focus on the mechanisms'}, {'start': '1243.514', 'end': '1244.964', 'text': 'by which'}, {'start': '1244.964', 'end': '1246.465', 'text': 'our bodies absorb,'}, {'start': '1246.465', 'end': '1248.095', 'text': 'process, and utilize the'}, {'start': '1248.095', 'end': '1249.626', 'text': 'essential nutrients'}, {'start': '1249.626', 'end': '1250.726', 'text': 'needed'}, {'start': '1250.726', 'end': '1252.876', 'text': 'to maintain'}, {'start': '1252.876', 'end': '1253.356', 'text': 'strength,'}, {'start': '1253.356', 'end': '1254.857', 'text': 'energy, and stamina'}, {'start': '1254.857', 'end': '1255.787', 'text': 'as we age.'}, {'start': '1255.787', 'end': '1257.618', 'text': 'When digestion is functioning'}, {'start': '1257.618', 'end': '1258.628', 'text': 'efficiently,'}, {'start': '1258.628', 'end': '1260.338', 'text': 'all other aspects of life'}, {'start': '1260.338', 'end': '1262.769', 'text': 'seem more manageable'}, {'start': '1262.769', 'end': '1264.730', 'text': 'and less burdensome.'}, {'start': '1264.730', 'end': '1266.700', 'text': 'Our energy improves our'}, {'start': '1266.700', 'end': '1268.601', 'text': 'mood and'}, {'start': '1268.601', 'end': '1270.941', 'text': 'improves our sleep quality. However,'}, {'start': '1270.941', 'end': '1272.601', 'text': 'when digestion becomes'}, {'start': '1272.601', 'end': '1273.662', 'text': 'difficult,'}, {'start': '1273.662', 'end': '1275.513', 'text': "it's like trying to drive"}, {'start': '1275.513', 'end': '1277.183', 'text': 'a finely tuned car'}, {'start': '1277.183', 'end': '1278.143', 'text': 'with'}, {'start': '1278.143', 'end': '1280.284', 'text': 'added sugar to the fuel system.'}, {'start': '1280.284', 'end': '1282.758', 'text': 'Regardless of the quality of the fuel,'}, {'start': '1282.758', 'end': '1284.149', 'text': 'a clogged system will'}, {'start': '1284.149', 'end': '1285.411', 'text': 'prevent'}, {'start': '1285.411', 'end': '1286.312', 'text': 'proper operation.'}, {'start': '1286.312', 'end': '1287.513', 'text': 'Through careful and'}, {'start': '1287.513', 'end': '1289.014', 'text': 'intentional changes,'}, {'start': '1289.014', 'end': '1290.537', 'text': 'such as avoiding'}, {'start': '1290.537', 'end': '1292.519', 'text': 'harmful combinations and choosing'}, {'start': '1292.519', 'end': '1294.712', 'text': 'soothing and nourishing pairings, we ensure'}, {'start': '1294.712', 'end': '1296.314', 'text': 'that our internal systems'}, {'start': '1296.314', 'end': '1297.485', 'text': 'operate efficiently,'}, {'start': '1297.485', 'end': '1299.317', 'text': 'reliably, and consistently.'}, {'start': '1299.317', 'end': '1301.380', 'text': 'This allows us'}, {'start': '1301.380', 'end': '1303.552', 'text': 'to appreciate every moment of life to a greater extent'}, {'start': '1303.552', 'end': '1305.755', 'text': ". Let's take a moment"}, {'start': '1305.755', 'end': '1306.696', 'text': 'to recap the'}, {'start': '1306.696', 'end': '1308.097', 'text': 'key points we'}, {'start': '1308.097', 'end': '1310.029', 'text': 'covered today,'}, {'start': '1310.029', 'end': '1312.221', 'text': "and I'll give you some"}, {'start': '1312.221', 'end': '1313.343', 'text': 'practical tips you'}, {'start': '1313.343', 'end': '1314.563', 'text': 'can implement'}, {'start': '1314.563', 'end': '1315.995', 'text': 'immediately. First,'}, {'start': '1315.995', 'end': '1317.447', 'text': 'here are three food combinations'}, {'start': '1317.447', 'end': '1318.958', 'text': 'to avoid when'}, {'start': '1318.958', 'end': '1320.430', 'text': 'mixing with yogurt.'}, {'start': '1320.430', 'end': '1321.180', 'text': 'Fruits,'}, {'start': '1321.180', 'end': '1322.471', 'text': 'especially citrus'}, {'start': '1322.471', 'end': '1323.851', 'text': 'and sour fruits,'}, {'start': '1323.851', 'end': '1325.142', 'text': 'can cause'}, {'start': '1325.142', 'end': '1326.032', 'text': 'yogurt to curdle,'}, {'start': '1326.032', 'end': '1327.733', 'text': 'and the proteins in the stomach can cause'}, {'start': '1327.733', 'end': '1330.304', 'text': 'gas and bloating.'}, {'start': '1330.304', 'end': '1331.385', 'text': 'Additionally,'}, {'start': '1331.385', 'end': '1333.396', 'text': 'melons digest quickly,'}, {'start': '1333.396', 'end': '1335.246', 'text': 'which can lead to fermentation'}, {'start': '1335.246', 'end': '1336.976', 'text': 'when held back by'}, {'start': '1336.976', 'end': '1338.898', 'text': 'slow-digesting foods.'}, {'start': '1338.898', 'end': '1340.559', 'text': 'Eating meat or other'}, {'start': '1340.559', 'end': '1342.960', 'text': 'protein-rich foods'}, {'start': '1342.960', 'end': '1344.159', 'text': 'can lead to'}, {'start': '1344.159', 'end': '1345.351', 'text': 'digestive problems,'}, {'start': '1345.351', 'end': '1346.822', 'text': 'as eating too much'}, {'start': '1346.822', 'end': '1348.382', 'text': 'protein at one time can'}, {'start': '1348.382', 'end': '1350.072', 'text': 'overload the'}, {'start': '1350.072', 'end': '1351.344', 'text': 'digestive system.'}, {'start': '1351.344', 'end': '1352.984', 'text': 'This can lead to increased'}, {'start': '1352.984', 'end': '1354.385', 'text': 'acid production,'}, {'start': '1354.385', 'end': '1356.066', 'text': 'which negatively impacts'}, {'start': '1356.066', 'end': '1358.217', 'text': 'probiotics and ultimately'}, {'start': '1358.217', 'end': '1360.208', 'text': 'slows down the entire digestion process'}, {'start': '1360.208', 'end': '1361.319', 'text': ','}, {'start': '1361.319', 'end': '1362.769', 'text': 'leading to a feeling of heaviness'}, {'start': '1362.769', 'end': '1364.400', 'text': 'and discomfort.'}, {'start': '1364.400', 'end': '1366.911', 'text': 'Spicy or fried foods can'}, {'start': '1366.911', 'end': '1368.552', 'text': 'create conflict in the body,'}, {'start': '1368.552', 'end': '1370.263', 'text': 'leading to'}, {'start': '1370.263', 'end': '1372.043', 'text': 'contradictory warming and cooling signals'}, {'start': '1372.043', 'end': '1374.085', 'text': 'that disrupt digestion.'}, {'start': '1374.085', 'end': '1375.257', 'text': 'Additionally, the'}, {'start': '1375.257', 'end': '1376.860', 'text': 'presence of heavy oils can'}, {'start': '1376.860', 'end': '1379.325', 'text': 'contribute to the feeling of sluggishness'}, {'start': '1379.325', 'end': '1380.748', 'text': 'and even cause'}, {'start': '1380.748', 'end': '1381.248', 'text': 'inflammatory reactions.'}, {'start': '1383.400', 'end': '1384.220', 'text': 'Here are three foods'}, {'start': '1384.220', 'end': '1386.211', 'text': 'that complement yogurt.'}, {'start': '1386.211', 'end': '1387.622', 'text': 'Exceptionally delicious apples stewed'}, {'start': '1387.622', 'end': '1389.692', 'text': 'with cinnamon. A'}, {'start': '1389.692', 'end': '1390.873', 'text': 'gentle, nutritious,'}, {'start': '1390.873', 'end': '1392.583', 'text': 'prebiotic-rich blend'}, {'start': '1392.583', 'end': '1393.604', 'text': 'that supports'}, {'start': '1393.604', 'end': '1395.054', 'text': 'beneficial bacteria,'}, {'start': '1395.054', 'end': '1396.274', 'text': 'promotes digestive comfort,'}, {'start': '1396.274', 'end': '1398.695', 'text': 'and enhances flavor'}, {'start': '1398.695', 'end': '1400.416', 'text': 'with a smooth finish.'}, {'start': '1400.416', 'end': '1402.877', 'text': 'Ground flaxseed or'}, {'start': '1402.877', 'end': '1404.728', 'text': 'flax seeds.'}, {'start': '1404.728', 'end': '1406.479', 'text': 'Small but powerful power plants'}, {'start': '1406.479', 'end': '1408.610', 'text': 'that supply fiber.'}, {'start': '1408.610', 'end': '1410.621', 'text': 'Omega-3 fatty acids and'}, {'start': '1410.621', 'end': '1412.442', 'text': 'digestive support.'}, {'start': '1412.442', 'end': '1412.922', 'text': 'Health'}, {'start': '1412.922', 'end': '1414.913', 'text': 'by promoting the growth of probiotics'}, {'start': '1414.913', 'end': '1416.114', 'text': 'and natural ease'}, {'start': '1416.114', 'end': '1417.235', 'text': 'of digestion.'}, {'start': '1417.235', 'end': '1418.405', 'text': 'Boiled or'}, {'start': '1418.405', 'end': '1420.366', 'text': 'hydrolyzed oatmeal.'}, {'start': '1420.366', 'end': '1422.177', 'text': 'A reliable and healthy product'}, {'start': '1422.177', 'end': '1423.148', 'text': 'that provides'}, {'start': '1423.148', 'end': '1424.919', 'text': 'beta-glucan fiber to'}, {'start': '1424.919', 'end': '1427.640', 'text': 'support intestinal health,'}, {'start': '1427.640', 'end': '1429.850', 'text': 'maintain energy levels, and'}, {'start': '1429.850', 'end': '1431.581', 'text': 'promote a deep sense'}, {'start': '1431.581', 'end': '1434.262', 'text': 'of satisfaction without discomfort.'}, {'start': '1434.262', 'end': '1434.912', 'text': 'Imagine'}, {'start': '1434.912', 'end': '1436.862', 'text': 'starting your day with'}, {'start': '1436.862', 'end': '1438.293', 'text': 'a simple, gut-friendly meal'}, {'start': '1438.293', 'end': '1440.193', 'text': '.'}, {'start': '1440.193', 'end': '1441.854', 'text': 'A bowl of'}, {'start': '1441.854', 'end': '1442.384', 'text': 'carefully cooked oatmeal'}, {'start': '1442.384', 'end': '1443.814', 'text': 'topped with a dollop of'}, {'start': '1443.814', 'end': '1446.525', 'text': 'plain yogurt, a swirl of baked apples,'}, {'start': '1446.525', 'end': '1448.235', 'text': 'a dash of cinnamon, and maybe'}, {'start': '1448.235', 'end': '1450.717', 'text': 'a few'}, {'start': '1450.717', 'end': '1452.161', 'text': 'perfectly soaked chai seeds. It'}, {'start': '1452.161', 'end': '1454.136', 'text': 'promotes'}, {'start': '1454.136', 'end': '1456.146', 'text': 'healing in a pleasant way and is designed to'}, {'start': '1456.146', 'end': '1458.027', 'text': 'align with'}, {'start': '1458.027', 'end': '1460.348', 'text': "your body's natural processes"}, {'start': '1460.348', 'end': '1462.479', 'text': '. Alternatively, it'}, {'start': '1462.479', 'end': '1464.620', 'text': 'could be a'}, {'start': '1464.620', 'end': '1465.357', 'text': 'light afternoon snack.'}, {'start': '1465.357', 'end': '1467.535', 'text': 'A small bowl of plain yogurt'}, {'start': '1467.535', 'end': '1469.355', 'text': 'combined with a tablespoon of'}, {'start': '1469.355', 'end': '1471.216', 'text': 'ground flaxseed allows'}, {'start': '1471.216', 'end': '1473.116', 'text': 'probiotics and prebiotics'}, {'start': '1473.116', 'end': '1475.237', 'text': 'to harmonize within,'}, {'start': '1475.237', 'end': '1476.518', 'text': 'promoting balance'}, {'start': '1476.518', 'end': '1478.058', 'text': 'and vitality.'}, {'start': '1478.058', 'end': '1479.308', 'text': 'With every bite, these'}, {'start': '1479.308', 'end': '1480.219', 'text': 'thoughtful choices'}, {'start': '1480.219', 'end': '1481.049', 'text': 'add up,'}, {'start': '1481.049', 'end': '1483.080', 'text': 'resulting in not only'}, {'start': '1483.080', 'end': '1483.840', 'text': 'improved digestion,'}, {'start': '1483.840', 'end': '1485.310', 'text': 'but also increased energy,'}, {'start': '1485.310', 'end': '1486.861', 'text': 'elevated mood,'}, {'start': '1486.861', 'end': '1488.771', 'text': 'superior health, and a'}, {'start': '1488.771', 'end': '1490.296', 'text': 'more vibrant version of you. It'}, {'start': '1490.296', 'end': '1492.331', 'text': 'is important to remember this. It'}, {'start': '1492.331', 'end': '1493.111', 'text': 'is important to recognize'}, {'start': '1493.111', 'end': '1494.786', 'text': 'that mistakes'}, {'start': '1494.786', 'end': '1496.032', 'text': 'are a natural part'}, {'start': '1496.032', 'end': '1497.672', 'text': 'of the learning process.'}, {'start': '1497.672', 'end': '1499.113', 'text': 'You are not defective simply because'}, {'start': '1499.113', 'end': '1501.033', 'text': 'certain foods'}, {'start': '1501.033', 'end': '1502.574', 'text': 'no longer suit you.'}, {'start': '1502.574', 'end': '1503.984', 'text': 'You are cordially encouraged'}, {'start': '1503.984', 'end': '1505.255', 'text': 'to be attentive to the'}, {'start': '1505.255', 'end': '1506.885', 'text': 'changing demands of'}, {'start': '1506.885', 'end': '1509.676', 'text': 'your body. This does not represent failure, it'}, {'start': '1509.676', 'end': '1511.526', 'text': 'represents progress.'}, {'start': '1511.526', 'end': '1513.337', 'text': 'This is elegance.'}, {'start': '1513.337', 'end': '1514.779', 'text': 'This is a'}, {'start': '1514.779', 'end': '1516.551', 'text': 'truly wonderful look. Tomorrow morning,'}, {'start': '1516.551', 'end': '1518.342', 'text': 'as you prepare'}, {'start': '1518.342', 'end': '1519.333', 'text': 'to enjoy your'}, {'start': '1519.333', 'end': '1520.594', 'text': 'bowl of yogurt, I'}, {'start': '1520.594', 'end': '1522.375', 'text': 'encourage you to approach this with'}, {'start': '1522.375', 'end': '1524.847', 'text': 'heightened awareness and a'}, {'start': '1524.847', 'end': '1526.849', 'text': 'deeper sense of compassion'}, {'start': '1526.849', 'end': '1527.970', 'text': 'for SBA.'}, {'start': '1527.970', 'end': '1529.071', 'text': 'Ask yourself,'}, {'start': '1529.071', 'end': '1530.572', 'text': 'what improvements could improve'}, {'start': '1530.572', 'end': '1532.233', 'text': 'my dining experience?'}, {'start': '1532.233', 'end': '1533.554', 'text': 'What actions can I'}, {'start': '1533.554', 'end': '1534.845', 'text': 'take today'}, {'start': '1534.845', 'end': '1537.557', 'text': 'to increase the feeling of support'}, {'start': '1537.557', 'end': '1539.659', 'text': 'in the lightness and strength of my body? It'}, {'start': '1539.659', 'end': '1540.099', 'text': 'may'}, {'start': '1540.099', 'end': '1541.801', 'text': 'be helpful to warm'}, {'start': '1541.801', 'end': '1542.892', 'text': 'these apples first.'}, {'start': '1542.892', 'end': '1544.363', 'text': 'This may include adding'}, {'start': '1544.363', 'end': '1545.864', 'text': 'a small amount'}, {'start': '1545.864', 'end': '1546.874', 'text': 'of flaxseed.'}, {'start': '1546.874', 'end': '1547.725', 'text': 'Perhaps yogurt'}, {'start': '1547.725', 'end': '1548.885', 'text': 'is best enjoyed'}, {'start': '1548.885', 'end': '1550.516', 'text': 'alone,'}, {'start': '1550.516', 'end': '1552.476', 'text': 'appreciating its subtle qualities.'}, {'start': '1552.476', 'end': '1554.206', 'text': 'Regardless of the circumstances, it'}, {'start': '1554.206', 'end': '1555.417', 'text': 'is important to recognize'}, {'start': '1555.417', 'end': '1557.227', 'text': 'that every small act of care you'}, {'start': '1557.227', 'end': '1559.107', 'text': 'provide'}, {'start': '1559.107', 'end': '1559.968', 'text': 'is meaningful'}, {'start': '1559.968', 'end': '1562.828', 'text': 'and your well-being is essential.'}, {'start': '1562.828', 'end': '1564.189', 'text': 'Resilience develops'}, {'start': '1564.189', 'end': '1565.109', 'text': 'gradually,'}, {'start': '1565.109', 'end': '1567.129', 'text': 'step by step and meal by'}, {'start': '1567.129', 'end': '1569.090', 'text': 'meal. It is important to remember'}, {'start': '1569.090', 'end': '1570.720', 'text': 'that there is always an opportunity'}, {'start': '1570.720', 'end': '1573.252', 'text': 'to improve your well-being. It'}, {'start': '1573.252', 'end': '1574.993', 'text': 'is always possible to strengthen your'}, {'start': '1574.993', 'end': '1577.105', 'text': 'strength, regardless of the time.'}, {'start': '1577.105', 'end': '1578.827', 'text': 'There is always an opportunity to'}, {'start': '1578.827', 'end': '1581.129', 'text': 'reevaluate your meals.'}, {'start': '1581.129', 'end': '1582.871', 'text': 'With full appreciation and'}, {'start': '1582.871', 'end': '1584.632', 'text': 'sincere gratitude'}, {'start': '1584.632', 'end': '1585.313', 'text': 'for the functions'}, {'start': '1585.313', 'end': '1587.375', 'text': 'your body performs'}, {'start': '1587.375', 'end': '1588.516', 'text': 'for you every day.'}, {'start': '1588.516', 'end': '1590.157', 'text': 'If this message'}, {'start': '1590.157', 'end': '1591.829', 'text': 'resonated with you today,'}, {'start': '1591.829', 'end': '1593.910', 'text': 'or if you received new ideas'}, {'start': '1593.910', 'end': '1596.062', 'text': 'that you are eager to explore, I'}, {'start': '1596.062', 'end': '1597.543', 'text': 'encourage you to share this'}, {'start': '1597.543', 'end': '1599.435', 'text': 'video with someone you care about,'}, {'start': '1599.435', 'end': '1601.437', 'text': 'a sister, a friend, a neighbor,'}, {'start': '1601.437', 'end': '1603.318', 'text': 'someone who, like you,'}, {'start': '1603.318', 'end': '1605.190', 'text': 'deserves to experience improvement'}, {'start': '1605.190', 'end': '1607.521', 'text': 'and a sense of ease in life.'}, {'start': '1607.521', 'end': '1608.392', 'text': 'Please'}, {'start': '1608.392', 'end': '1610.224', 'text': 'make your well-being'}, {'start': '1610.224', 'end': '1611.435', 'text': 'a priority.'}, {'start': '1611.435', 'end': '1612.776', 'text': 'Take care of'}, {'start': '1612.776', 'end': '1614.478', 'text': 'your body with kindness.'}, {'start': '1614.478', 'end': '1615.250', 'text': 'Remember'}, {'start': '1615.250', 'end': '1616.932', 'text': 'that every small action you take'}, {'start': '1618.493', 'end': '1620.435', 'text': 'to improve your health'}, {'start': '1620.435', 'end': '1622.196', 'text': 'makes a significant contribution to'}, {'start': '1622.196', 'end': '1624.338', 'text': 'a more fulfilling life.'}, {'start': '1624.338', 'end': '1625.088', 'text': 'Until we meet again,'}, {'start': '1625.088', 'end': '1626.369', 'text': 'dear friends.'}, {'start': '1626.369', 'end': '1627.871', 'text': 'Stay resilient,'}, {'start': '1627.871', 'end': '1629.872', 'text': 'stay optimistic, and'}, {'start': '1629.872', 'end': '1630.783', 'text': 'continue to'}, {'start': '1630.783', 'end': '1631.604', 'text': 'accept your true self.'}] | https://www.youtube.com/watch?v=msHfYNDt_DY | .ro | 1,633 | 6813922717e77ffb4ed09076 | 2025-05-01T07:30:27Z |
GFqybMFTiIM | Fatima after betrayal: return or release? Vahid and Anita's secret revealed❌❌ | UCYQUkHk8qJAQ0Lgq_-hK2UQ | GoaL | [{'start': '1.000', 'end': '61.000', 'text': 'What you will see....- Please follow us until the end of the video, you will witness the defeat of Fatima and Vahid.'}, {'start': '62.000', 'end': '75.000', 'text': 'Hello dear viewers, please like the video and help Mrs. Fatima by sharing the video.'}, {'start': '78.000', 'end': '88.000', 'text': 'We are saying hello'}, {'start': '89.000', 'end': '95.000', 'text': 'to Fatima. She is going to be here for a while.'}, {'start': '97.000', 'end': '118.000', 'text': "Grandma, please show Fatima's room so that she can stay there. What's wrong, Fatima, my daughter? - There is a problem with Vahid, grandma, I will talk to you in detail, they are tired now, go inside"}, {'start': '119.000', 'end': '128.000', 'text': ', please come inside, I will go to the sheep - Thank you very much, sorry for bothering you,'}, {'start': '137.000', 'end': '145.000', 'text': 'please come into this room, Zahra, please turn on the lamp,'}, {'start': '146.000', 'end': '152.000', 'text': 'sorry - Please come inside,'}, {'start': '154.000', 'end': '169.000', 'text': "Fatima, my daughter, what happened, is there a problem? Yes, problems have arisen, didn't Mr. Reza tell you? - He feels that I'm getting upset, he didn't say anything,"}, {'start': '170.000', 'end': '190.000', 'text': "I wanted to find a place, but Mr. Reza said to come to my house - You're welcome, you can stay with me - I didn't have anyone, that's why I came here, I'm sorry,"}, {'start': '210.000', 'end': '218.000', 'text': 'did Arsam come here with you or was he already here,'}, {'start': '219.000', 'end': '226.000', 'text': 'should we take him out,'}, {'start': '279.000', 'end': '285.000', 'text': 'Fatima? - Yes - sit down until I come,'}, {'start': '294.000', 'end': '299.000', 'text': 'why did my life get ruined?..'}, {'start': '301.000', 'end': '306.000', 'text': 'I was living peacefully for a while,'}, {'start': '319.000', 'end': '335.000', 'text': 'Fatima, will we live here from now on? Yes, we have to stay here because we have to, you go to school from here and come back here when you are off,'}, {'start': '336.000', 'end': '348.000', 'text': "what happened to you who loved each other? - I don't know, my life is ruined, come in my arms, don't be sad, my daughter,"}, {'start': '349.000', 'end': '365.000', 'text': 'maybe it will be more peaceful here, we have more neighbors, maybe you will find new friends, they have sheep, and everything is beautiful here,'}, {'start': '366.000', 'end': '370.000', 'text': 'we will have a good life here with grandma and Reza,'}, {'start': '370.000', 'end': '376.000', 'text': 'Arsam brought you watermelon'}, {'start': '378.000', 'end': '383.000', 'text': ', please eat it - thank you,'}, {'start': '384.000', 'end': '395.000', 'text': "why didn't you come to see me? - Now we are staying for a long time and there will be retaliation"}, {'start': '397.000', 'end': '404.000', 'text': '. Is Arsam still naughty? - Yes,'}, {'start': '406.000', 'end': '411.000', 'text': "Arsam, don't bother your mother"}, {'start': '412.000', 'end': '428.000', 'text': ", I am alone here, I can't take care of things and I want Reza to get married, he said I want to go to Satish,"}, {'start': '429.000', 'end': '442.000', 'text': 'help Reza in this way - I met this girl once, but I am not familiar with them,'}, {'start': '445.000', 'end': '454.000', 'text': 'what was the problem with you and Vahid? - Anita caused these problems for us.'}, {'start': '455.000', 'end': '469.000', 'text': 'Anita ruined my life. I was in the mountains for a while and now she came to you? Yes, he entered my life and ruined my life.'}, {'start': '470.000', 'end': '482.000', 'text': 'Are you far from Vahid now? - Yes, I returned his land and house,'}, {'start': '485.000', 'end': '500.000', 'text': "I'm sorry for bothering you - We don't have a very good life - Thank you very much for giving me a place to stay,"}, {'start': '501.000', 'end': '515.000', 'text': "you and the children stay in this room, Reza and I stay in other rooms - Thank you - Those two girls who were my sister's twins are still with me,"}, {'start': '516.000', 'end': '526.000', 'text': "I don't know where they are now - Zahra, it's better if the twins are here and you play with them,"}, {'start': '528.000', 'end': '539.000', 'text': 'Zahra, we have more neighbors here - Yes, our neighbors are good people,'}, {'start': '570.000', 'end': '575.000', 'text': 'hello, good Come,'}, {'start': '578.000', 'end': '592.000', 'text': 'Zahra has gone to school, and grandma has gone to the mountains to get grass for the sheep.'}, {'start': '598.000', 'end': '605.000', 'text': 'The chickens seem hungry. Give them seeds.'}, {'start': '625.000', 'end': '632.000', 'text': "Son, don't get close to them, or they will run away."}, {'start': '665.000', 'end': '672.000', 'text': "Son, don't touch them. They belong to grandma."}, {'start': '673.000', 'end': '693.000', 'text': 'Grandma brings herbs from the mountains. She cooks them. She uses the herbs in yogurt and keeps them separate. This is the juice of the herbs that are in the bottle for the blood sugar in the stomach. The pain and pressure are appropriate. It'}, {'start': '698.000', 'end': '708.000', 'text': "still has water from the plants. I won't throw it away until grandma comes and see what she wants to do with this water."}, {'start': '713.000', 'end': '720.000', 'text': "Let's go. If grandma wants to throw away the water, we'll help her."}, {'start': '746.000', 'end': '754.000', 'text': "My son, if you go after the chickens, they won't eat."}, {'start': '765.000', 'end': '770.000', 'text': 'Grandma came to help her.'}, {'start': '791.000', 'end': '796.000', 'text': "Wow, grandma, you're tired."}, {'start': '809.000', 'end': '819.000', 'text': "You're very tired. God willing, next time I'll come to help you. Thank you."}, {'start': '824.000', 'end': '831.000', 'text': 'Where should I put these? Put them on the platform,'}, {'start': '845.000', 'end': '852.000', 'text': 'the sheep went into the ground and they are grazing,'}, {'start': '855.000', 'end': '860.000', 'text': 'did you eat? - Yes,'}, {'start': '887.000', 'end': '893.000', 'text': 'this hat is very good, it prevents the heat.'}, {'start': '894.000', 'end': '902.000', 'text': 'Fatima, did you feed the chickens? - Yes, I gave them just now,'}, {'start': '906.000', 'end': '911.000', 'text': 'Mr. Reza is inside.'}, {'start': '993.000', 'end': '999.000', 'text': 'I miss the children so much. I'}, {'start': '1007.000', 'end': '1012.000', 'text': 'should call Fatemeh.'}, {'start': '1054.000', 'end': '1060.000', 'text': 'Answer me.'}, {'start': '1096.000', 'end': '1102.000', 'text': 'Last night, Mrs. Tayyaba was here.'}, {'start': '1178.000', 'end': '1181.000', 'text': 'It belongs to Arsam.'}, {'start': '1190.000', 'end': '1196.000', 'text': "Fatemeh, don't be tired. Thank you,"}, {'start': '1199.000', 'end': '1205.000', 'text': 'Fatemeh, why are you bothering? I am not doing anything special.'}, {'start': '1206.000', 'end': '1212.000', 'text': 'Were you comfortable last night? Yes, the place was right, thank you very much.'}, {'start': '1213.000', 'end': '1226.000', 'text': "Didn't you see Vahid? - No, I didn't go anywhere - I had some work yesterday, I wasn't here, Fatima, you don't need to bother,"}, {'start': '1227.000', 'end': '1245.000', 'text': 'Fatima, is Chek Vahid with you? - Yes - take care of the check, your only asset is the check.'}, {'start': '1246.000', 'end': '1251.000', 'text': 'Grandma has arrived - She came a few minutes ago.'}, {'start': '1252.000', 'end': '1265.000', 'text': 'I will fix the house downstairs for myself. You and grandma should be here. - Thank you'}, {'start': '1272.000', 'end': '1281.000', 'text': '. - I want to sift them,'}, {'start': '1305.000', 'end': '1309.000', 'text': "Arsam, please eat them, it's lemon juice syrup,"}, {'start': '1330.000', 'end': '1335.000', 'text': 'should I put these in a can? Yes,'}, {'start': '1339.000', 'end': '1348.000', 'text': 'what happened, the electricity was cut off'}, {'start': '1401.000', 'end': '1409.000', 'text': "Today I didn't feel like going and buy food for you at the store,"}, {'start': '1410.000', 'end': '1417.000', 'text': "it's a bit hot, it should be cooled,"}, {'start': '1507.000', 'end': '1514.000', 'text': 'what do you use these for? -'}, {'start': '1516.000', 'end': '1523.000', 'text': 'They are good for heartache, stomachache and other pains'}, {'start': '1524.000', 'end': '1538.000', 'text': '( Baranjas). They are a kind of plant in Lori language. I saw some plant juice in a bottle'}, {'start': '1539.000', 'end': '1548.000', 'text': 'inside'}, {'start': '1549.000', 'end': '1556.000', 'text': 'the'}, {'start': '1562.000', 'end': '1569.000', 'text': 'storehouse'}, {'start': '1649.000', 'end': '1654.000', 'text': '.'}, {'start': '1669.000', 'end': '1681.000', 'text': 'did you Yes, I used the device inside the cabinet. I brought these from the mountains.'}, {'start': '1682.000', 'end': '1695.000', 'text': "Where do you always go? Yes, I always like to go to the mountains. It's very good."}, {'start': '1728.000', 'end': '1734.000', 'text': 'Hello, is anyone here?'}, {'start': '1741.000', 'end': '1755.000', 'text': "There is no one, I asked them to go and find a place, they said we are going to work and find a place, that's why they are not here."}, {'start': '1766.000', 'end': '1777.000', 'text': 'Fatemeh, did you prepare food for Arsam? - Yes, we prepared food and ate.'}, {'start': '1826.000', 'end': '1828.000', 'text': 'Hello - Hello'}, {'start': '1829.000', 'end': '1840.000', 'text': "Zahra, what's up? where were you Isn't Fatima here? No, when did you go? I had forgotten that I came here,"}, {'start': '1841.000', 'end': '1846.000', 'text': 'how are you? Thank you,'}, {'start': '1847.000', 'end': '1852.000', 'text': 'the electricity has been cut,'}, {'start': '1853.000', 'end': '1859.000', 'text': 'are you off school? Yes,'}, {'start': '1868.000', 'end': '1874.000', 'text': "I think you are hungry. You haven't eaten."}, {'start': '1875.000', 'end': '1882.000', 'text': "I didn't know you would come here because I had eaten."}, {'start': '1889.000', 'end': '1894.000', 'text': "Are you at Mr. Reza's house? Yes,"}, {'start': '1895.000', 'end': '1902.000', 'text': 'did you have a good time? - Yes, it is better there - it is better! ,,'}, {'start': '1906.000', 'end': '1912.000', 'text': 'Zahra, come eat watermelon,'}, {'start': '1926.000', 'end': '1935.000', 'text': 'you were distracted, you thought you still live here and you came here? Yes,'}, {'start': '1937.000', 'end': '1941.000', 'text': 'where is Fatima? - Reza is at home,'}, {'start': '1952.000', 'end': '1959.000', 'text': 'call Arsam to come,'}, {'start': '1990.000', 'end': '1998.000', 'text': "my son, grandma made eggs with leeks, it's very delicious,"}, {'start': '1999.000', 'end': '2004.000', 'text': "grandma, eat it yourself - I'm not hungry,"}, {'start': '2020.000', 'end': '2027.000', 'text': "what is Fatima doing? - It doesn't matter,"}, {'start': '2029.000', 'end': '2035.000', 'text': "didn't you say anything about me? - No,"}, {'start': '2036.000', 'end': '2044.000', 'text': 'whenever you can come to see me -'}, {'start': '2045.000', 'end': '2053.000', 'text': 'whenever you can, come with Arsam to see me. Did'}, {'start': '2054.000', 'end': '2069.000', 'text': 'Agha Reza have a house where you can stay? Yes, do you have a separate room? Yes,'}, {'start': '2071.000', 'end': '2077.000', 'text': 'was your place comfortable? Yes,'}, {'start': '2086.000', 'end': '2104.000', 'text': 'where have you been, little boy? are you ok The boy is next door,\nArsam. Look, you have found a new friend.'}, {'start': '2108.000', 'end': '2113.000', 'text': 'Go back, children, so that the sheep can eat.'}, {'start': '2115.000', 'end': '2121.000', 'text': 'What is your name?'}, {'start': '2132.000', 'end': '2140.000', 'text': "Guys, let's go so that the sheep eat."}, {'start': '2214.000', 'end': '2222.000', 'text': "Zahra, eat some fruit. I'm working with you."}, {'start': '2275.000', 'end': '2290.000', 'text': "Zahra, I'm writing this and I'll"}, {'start': '2310.000', 'end': '2329.000', 'text': "give it to you. Give it to Fatima, and tell her to answer my phone. I'm working with her. You just came from school. Go eat."}, {'start': '2330.000', 'end': '2350.000', 'text': '- No, I have to go - eat and change your clothes, take care of yourself, kiss me in an easy way, if you need anything, say'}, {'start': '2364.000', 'end': '2370.000', 'text': 'goodbye to me - God take care of yourself, let'}, {'start': '2403.000', 'end': '2417.000', 'text': 'me call Anita'}, {'start': '2432.000', 'end': '2439.000', 'text': 'while saying hello,'}, {'start': '2441.000', 'end': '2448.000', 'text': 'yes, today I feel a little better,'}, {'start': '2451.000', 'end': '2457.000', 'text': 'I was sleeping in the hut,'}, {'start': '2463.000', 'end': '2468.000', 'text': 'as you said,'}, {'start': '2470.000', 'end': '2483.000', 'text': 'I gave him the check, he put the land and the house in my name, and he left here with his brother Reza,'}, {'start': '2484.000', 'end': '2489.000', 'text': 'we were going to get rid of him,'}, {'start': '2493.000', 'end': '2503.000', 'text': 'we were supposed to come here I am waiting for you to come to solve the issue.'}, {'start': '2506.000', 'end': '2518.000', 'text': 'You said to throw Fatima out. We will come here and live together. Fatima is gone. There is no one here.'}, {'start': '2521.000', 'end': '2536.000', 'text': 'I have no problem with divorce. I will definitely divorce her and we have to go to the court for advice.'}, {'start': '2537.000', 'end': '2542.000', 'text': 'I know I will do it.'}, {'start': '2545.000', 'end': '2556.000', 'text': 'For now, none of us asked for a divorce. He just took the check from me and gave me the land and the house.'}, {'start': '2558.000', 'end': '2565.000', 'text': 'Come here today to live here forever'}, {'start': '2567.000', 'end': '2573.000', 'text': '. Sign it,'}, {'start': '2575.000', 'end': '2581.000', 'text': "I'm a little stressed, I got nervous"}, {'start': '2588.000', 'end': '2597.000', 'text': ", it's no problem, come whenever you want, but I won't be here tonight,"}, {'start': '2599.000', 'end': '2607.000', 'text': "I'll be waiting for you tomorrow, bring the documents,"}, {'start': '2608.000', 'end': '2614.000', 'text': 'God bless you'}] | https://www.youtube.com/watch?v=GFqybMFTiIM | .en | 2,636 | 6813922917e77ffb4ed09077 | 2025-05-01T07:30:10Z |
6FMxybYBdqI | 🙏 ВЫЙДЕТ ЛИ ОН ИЗ ТИШИНЫ? 🧐 НАПИШЕТ ЛИ, ПОЗВОНИТ ЛИ? 📞 Tarot Diamond Dream Таро | UCNKJk77inEKyIv8T7XlkyZQ | Таро DIAMOND DREAM | [{'start': '1.000', 'end': '4.760', 'text': "Hello everyone - Hello my dear beloved ones\nwelcome to my channel Diamond Dream let's"}, {'start': '4.760', 'end': '9.520', 'text': 'watch today in a short format the topic: will he\ncall write will he appear will he make the first'}, {'start': '9.520', 'end': '17.600', 'text': 'step towards reconciliation some kind of active step\nin your relationship the man you are'}, {'start': '17.600', 'end': '29.760', 'text': 'thinking about now will definitely do it it is very difficult for him to\ndo it he has so many cockroaches in his head'}, {'start': '29.760', 'end': '36.200', 'text': 'girls there is a character and of course there are\nalso psychological problems definitely of'}, {'start': '36.200', 'end': '41.720', 'text': 'all sorts and nature but\ndespite all this mess in his head that'}, {'start': '41.720', 'end': '47.640', 'text': 'he has now this person will definitely\nmake a step after some time not right now they are'}, {'start': '47.640', 'end': '53.720', 'text': 'showing me that later a little later in terms of timing\nwhen they overcome all these very complex energies'}, {'start': '53.720', 'end': '59.400', 'text': 'filling his wild little head and restless\nsoul so yes definitely take the first step'}] | https://www.youtube.com/watch?v=6FMxybYBdqI | .ru | 60 | 6813922b17e77ffb4ed09078 | 2025-05-01T08:09:32Z |
86v1i9nZ2cg | ВИЗИТ К НЕВРОЛОГУ: НОВЫЕ НАЗНАЧЕНИЯ И РЕКОМЕНДАЦИИ| ЖИЗНЬ С ДЕПРЕССИВНО-ТРЕВОЖНЫМ СИНДРОМОМ И БОЛЬЮ | UC1QiV_SuVgwP8-hKUfzycZA | Olga Leman France | [{'start': '1.400', 'end': '7.800', 'text': 'friends hello everyone i dont want this video to\nbe some kind of official today on the contrary i'}, {'start': '7.800', 'end': '16.160', 'text': 'want there to be a little bit of a calm\nrelaxed atmosphere today at least in this'}, {'start': '16.160', 'end': '27.880', 'text': 'video i will tell how i went for the second\ntime to see a neurologist whom i am seeing'}, {'start': '27.880', 'end': '35.600', 'text': 'about anxiety-depressive disorder\nwell and pains very strong very constant pains in the neck'}, {'start': '35.600', 'end': '46.040', 'text': 'and in the head in the neck and in the shoulder girdle so\nfor those who turned it on for the first time i went to see a'}, {'start': '46.040', 'end': '55.600', 'text': 'neurologist having gone around a certain circle having gone through\nas probably everything was then one clinic then another then there was an'}, {'start': '55.600', 'end': '62.080', 'text': 'orthopedist then something else there was self-medication there was\nalso and finally i went to one of the'}, {'start': '62.080', 'end': '69.040', 'text': 'Moscow clinics to see a neurologist about these\nfour months of practically constant'}, {'start': '69.040', 'end': '77.760', 'text': 'very strong pains and what she said now there is\nof course progress we talked to her calmly'}, {'start': '77.760', 'end': '87.360', 'text': 'probably the appointment lasted for half an hour there\nis progress because i just counted the pills for 2 s'}, {'start': '87.360', 'end': '94.240', 'text': 'months that I was treated at home with this treatment\nthat she prescribed for me, so I'}, {'start': '94.760', 'end': '107.600', 'text': 'cut down on the painkillers I took, I calculated that in 2 12\nmonths I drank 12 tablets 12 or 13 tablets'}, {'start': '107.600', 'end': '114.000', 'text': 'in a dosage, I mainly drink e in the composition of this\npill buprofen, that is, roughly speaking, I drink an'}, {'start': '114.000', 'end': '120.560', 'text': 'active one, it doesn’t matter to you what it’s called,\nI drink e tablets with the active ingredient'}, {'start': '120.560', 'end': '132.600', 'text': 'and buprofen, I counted about 12-3 tablets\nin 2 12 months at a dosage of 200 mg, but I drink'}, {'start': '132.600', 'end': '141.080', 'text': 'sometimes 200 and I always start with 200, that is, if the\npain on a ten-point scale for me is, for example, A'}, {'start': '141.080', 'end': '149.000', 'text': '7-vo, I always start with 200 mg, then if the pain\ngoes away it can go away within an hour or it can'}, {'start': '149.000', 'end': '154.480', 'text': 'then play out, well, that’s it, you\nunderstand that it’s all over, tears are coming from your eyes, nothing'}, {'start': '154.480', 'end': '161.600', 'text': 'helps, you have no strength to endure, then I catch up again\n200 g, that is, it turns out 400, well, that was my'}, {'start': '161.600', 'end': '168.440', 'text': 'first mistake, as she told me, 200 g is\nnothing for an adult, you need this, like when your'}, {'start': '168.440', 'end': '175.120', 'text': 'head hurts, that’s how you felt the moment\nwhen you need to take a pill, drink 400 right away, don’t wait,'}, {'start': '175.120', 'end': '183.960', 'text': 'that is, your norm in general, it won’t be scary\nif you drink up to 800 g of medicine per day, that'}, {'start': '183.960', 'end': '189.480', 'text': 'means, this was the first such moment that I\nnoted for myself and I want to share this moment with you,'}, {'start': '189.480', 'end': '199.040', 'text': 'and well, of course, I counted these 12-13 pills\nat 200 g even on the day when I drank'}, {'start': '199.040', 'end': '205.360', 'text': '400, sometimes I immediately drink 400 when I understand that everything has come to an end,\nI immediately swallow 400'}, {'start': '205.360', 'end': '214.240', 'text': 'and buprofen, but in order for me to understand and explain to her\nhow many pills I drink, I still divided these 400'}, {'start': '214.240', 'end': '221.680', 'text': 'and I got 200, that is, 13 pills\nat 200 I I drank 2 tablets during this period from 2 to 12 months'}, {'start': '221.680', 'end': '228.720', 'text': "last time I had it now I'll see if\nI quickly see in She should have recorded it somewhere"}, {'start': '228.720', 'end': '239.920', 'text': 'so yes last time I drank per month\nand up to 15 tablets per month I drank that is'}, {'start': '239.920', 'end': '246.360', 'text': "every other day, count I drank tablets and besides I did\nn't count them whether I drank 200 or 400 that is I"}, {'start': '246.360', 'end': '253.600', 'text': 'just understood that I drank every other day and now it\nturns out that these 10-12 oh oh tablets I'}, {'start': '253.600', 'end': '260.720', 'text': 'drank only 200 mg and I drank them for 2\nto 12 months that is progress is obvious'}, {'start': '263.920', 'end': '272.440', 'text': "yeah pardon my husband came and didn't know that I was filming a video\nstarted actively calling me so on and on what"}, {'start': '272.440', 'end': '278.880', 'text': "else is new I still complained\nabout my fear that I'm afraid of stopping the tablets"}, {'start': '278.880', 'end': '286.520', 'text': 'when time passes and stopping the tablets while they\nprescribed me treatment for a year and well on when I stop taking the pills,'}, {'start': '286.520', 'end': '292.560', 'text': 'I\'m afraid that the pain will return, so I told her\nabout it and said: "As soon as I start having'}, {'start': '292.560', 'end': '299.360', 'text': 'pain, I immediately start thinking about what will happen if I\nstop taking the pills?" That is, how will it start to hurt then?'}, {'start': '299.360', 'end': '306.520', 'text': 'Really, like before, before I went to the\ndoctor and suffered greatly, I was almost completely'}, {'start': '306.520', 'end': '312.520', 'text': 'disabled for 4 months and could\nonly do something on painkillers. That'}, {'start': '312.520', 'end': '317.840', 'text': 'is, all the videos that you saw or here, well,\nhere is my whole life, which you do not see.'}, {'start': '317.840', 'end': '325.200', 'text': "But let's say my life is flowing here. This\nall happens only on painkillers at the moment"}, {'start': '325.200', 'end': '330.000', 'text': 'when I am on painkillers or at that rare moment\nwhen I do not take a pill and in the morning'}, {'start': '330.000', 'end': '335.640', 'text': 'I get up and nothing hurts. The rest of the time, I am\npainless. Well, she says: "Let\'s try'}, {'start': '335.640', 'end': '342.600', 'text': 'replacing duloxetine with simbalta." So now you\nare drinking your duloxetine, you are finishing it, the one'}, {'start': '342.600', 'end': '348.960', 'text': 'that I bought, you are already finishing duloxetine. She\nwrote me a prescription for simbalta. Well, there is'}, {'start': '348.960', 'end': '355.880', 'text': 'one active substance: duloxetine. She just determined it. She\nimmediately wrote that. 60 tablets'}, {'start': '355.880', 'end': '361.800', 'text': 'because some pharmacies are being mean and there, as it is\nwritten in the prescription, a week, well, in the description, a week,'}, {'start': '361.800', 'end': '369.120', 'text': 'you drink dulaxitin in a volume of 30, as if addiction\noccurs gradually, and then 60, and some pharmacies we'}, {'start': '369.120', 'end': '375.080', 'text': 'encountered this, they start to blink a finger\nand say: "Look, you have 30 written in the prescription,'}, {'start': '375.080', 'end': '380.920', 'text': 'so we give you 30," although we bring\nthis paper from the doctor and say that'}, {'start': '380.920', 'end': '387.680', 'text': 'look, here in black and white, a week of 30 and\nthen 60, well, in general, normal people give it, but'}, {'start': '387.680', 'end': '394.560', 'text': 'one time we encountered the fact that they wanted not to\ngive it, we had to somehow put pressure, so to speak,'}, {'start': '394.560', 'end': '400.920', 'text': 'and I told the doctor about this, she also said: "Well,\nthese are some generally not very competent'}, {'start': '400.920', 'end': '408.400', 'text': 'pharmacists," but just in case she wrote\nme a prescription for 60 dosage and not 30 mg,'}, {'start': '408.400', 'end': '417.640', 'text': 'and she said that simbalta and you too they wrote that\nsimbalta is more like how to say well more like this you'}, {'start': '417.640', 'end': '421.520', 'text': "can't say a pure drug but maybe it is\npossible in this case because she says:"}, {'start': '421.520', 'end': '426.480', 'text': '"Dulaxitin" especially well our duloxitin\nand especially some companies especially says'}, {'start': '426.480', 'end': '431.440', 'text': "bought there in the zone ordered or well we do\nn't order in the zone we order in pharmacies but"}, {'start': '431.440', 'end': '439.320', 'text': 'nevertheless some other company or blue arrow\nsomething like that she told me in my memory they'}, {'start': '439.320', 'end': '446.040', 'text': 'say in general they dilute this duloxitin that is\nthey add some other drug to it and well it'}, {'start': '446.040', 'end': '452.120', 'text': 'turns out that the dosage of the active\nsubstance itself is less and accordingly less'}, {'start': '453.480', 'end': '460.240', 'text': 'you get the main substance less effect\nand she says: "For example my mother helps her'}, {'start': '460.240', 'end': '465.520', 'text': 'but it turns out that it helps me much less\nbecause the pain is much more frequent" in general she says:'}, {'start': '465.520', 'end': '471.000', 'text': '"As a result, switch to Simbalta" that\'s it, finish\nthis and buy simbalta we\'ll see how you'}, {'start': '471.000', 'end': '475.720', 'text': 'are on it but in any case of course we\nwill cancel it anyway that is for life you'}, {'start': '475.720', 'end': '482.520', 'text': "can't drink them unfortunately and once again she explained to me the\nprinciple that understand that they are not painkillers that"}, {'start': '482.520', 'end': '489.040', 'text': "they will not make your life pain-free will not provide\nyou with this life but they just exactly well that's"}, {'start': '489.040', 'end': '496.680', 'text': 'all I understand and that they simply contribute to the\nstart of the mechanism of production of endorphins'}, {'start': '496.680', 'end': '505.440', 'text': 'and dopamines and also there yes we have a couple of good\nhormones as I call them that have a beneficial'}, {'start': '505.440', 'end': '512.600', 'text': 'effect just suppress stress hormones and so\nthis is what else is new from the new'}, {'start': '512.600', 'end': '517.880', 'text': 'she asked me how I went to exercise therapy she\nadvised me to do exercise therapy well every day first of all'}, {'start': '517.880', 'end': '522.000', 'text': 'girls you have to do it yes once again I remind you every\ntime because there is always someone new exercise therapy'}, {'start': '522.000', 'end': '527.120', 'text': 'we do it every day regardless of whether\nyou have pain or not we do exercise therapy only if'}, {'start': '527.120', 'end': '531.680', 'text': 'we die someday that is if you have pain\nthat day you got up like me my'}, {'start': '531.680', 'end': '537.160', 'text': 'head starts to hurt at night I wake up in the morning I\nknow that pain, most likely, they will be like this. The'}, {'start': '537.160', 'end': '544.760', 'text': 'pain starts at night when I sleep often. That\nmeans you got up, took a pill, as soon as'}, {'start': '544.760', 'end': '552.680', 'text': 'everything passed, we sit down and do exercise therapy or stand and do exercise\ntherapy. That is, we don’t do exercise therapy only if we are dead'}, {'start': '552.680', 'end': '559.600', 'text': 'or almost dead. That’s when we don’t do exercise therapy.\nIn all other cases, we do exercise therapy for the'}, {'start': '559.600', 'end': '566.960', 'text': 'neck, head, there, for the shoulder girdle. You may have the\nlumbar region, there is the thoracic region, often it is'}, {'start': '566.960', 'end': '572.560', 'text': 'either cervical with thoracic or thoracic with lumbar, and for\nsome, the legs are hip joints, knee joints,'}, {'start': '572.560', 'end': '578.680', 'text': 'and so on. We do the exercise therapy that you need,\naccording to your illness, yes, according to your profile.'}, {'start': '578.680', 'end': '586.480', 'text': 'In any case, every single day. And we don’t\nforget that every single day we'}, {'start': '586.480', 'end': '593.640', 'text': 'do an hour-long walk in the fresh\nair. Yes, it’s a walk. It’s not just that we went out,'}, {'start': '593.640', 'end': '599.440', 'text': 'sat down at the entrance, or, for example, I went out\non the step, sat down. near the house we do a'}, {'start': '599.440', 'end': '609.160', 'text': 'walking tour for an hour or a walk or a\npool or whatever you want or yoga or dancing that'}, {'start': '609.160', 'end': '615.000', 'text': "is something very simple - this is, let\n's say, we leave the house if there is no opportunity to sign up"}, {'start': '615.000', 'end': '622.480', 'text': 'for some club you work or there are no\nother opportunities, then we leave and for an hour we walk from work'}, {'start': '622.480', 'end': '629.800', 'text': "to the metro, then to the store, then again from\nwork home and so on, then we don't"}, {'start': '629.800', 'end': '637.560', 'text': 'forget this either every single day well and I asked about\nexercise therapy, then she advised me to go to them I'}, {'start': '637.560', 'end': '642.960', 'text': "went I didn't like doing exercise therapy with them\nI honestly told her that your exercise therapy is the same"}, {'start': '642.960', 'end': '649.480', 'text': "doctor I came to for exercise therapy I did\nn't like her at all I didn't go to her anymore"}, {'start': '649.480', 'end': '656.200', 'text': "and I won't go accordingly I do the complexes\nthat I found myself a few years ago"}, {'start': '657.960', 'end': '664.240', 'text': 'I left them for you if necessary I will leave them again under\nthis video someone will always repeat myself for the first'}, {'start': '664.240', 'end': '670.720', 'text': "time and I do these complexes every day\nsometimes twice a day I I do exercises, that's all, well, I'll"}, {'start': '670.720', 'end': '679.280', 'text': 'leave it at that, what else, uh, I also asked what\nmeditation techniques suit me, what do I practice, well,'}, {'start': '679.280', 'end': '684.840', 'text': 'I said that besides yoga, that I signed up for\nyoga, that I like it, it helps me and I like to'}, {'start': '684.840', 'end': '691.560', 'text': 'feel in a group, to be honest, we have a\nvery sociable, friendly yoga trainer,'}, {'start': '691.560', 'end': '699.360', 'text': 'although at the same time she is a strict trainer, but she, we\ncome to yoga, maybe someone likes it,'}, {'start': '699.360', 'end': '706.680', 'text': "someone doesn't like it, but I am completely\nloyal, calm and friendly with her, that's why"}, {'start': '706.680', 'end': '712.520', 'text': 'I like it rather than I like it, and we,\nwell, we can talk, that is, we study,'}, {'start': '712.520', 'end': '717.640', 'text': 'she supervises our classes and at this time she\nasks and talks with us about everything, that is,'}, {'start': '717.640', 'end': '723.480', 'text': 'she knows everyone by name, which means she asks, well, the\nmost interesting, the simplest questions there,'}, {'start': '723.480', 'end': '729.920', 'text': 'how are you going to spend the May holidays, and where did\nyou go last summer, and where are you going this'}, {'start': '729.920', 'end': '736.040', 'text': 'summer, and who is there, what kind of temples, for example, who is religious, who is\nnon-religious, who is there, if religious, what temples do you'}, {'start': '736.040', 'end': '741.440', 'text': "visit, what do you like, what do you recommend seeing\nthere, let's say, to get a feel for this topic, well,"}, {'start': '741.440', 'end': '747.400', 'text': "and so on, well, I'm not religious, I have nothing to say, so\nwho ate what kind of keys for Easter, who ate how many"}, {'start': '747.400', 'end': '752.320', 'text': "pieces for Easter, well, in general, that's the kind of\nconversations we have, and she asks everyone:"}, {'start': '752.320', 'end': '759.080', 'text': '"Olya, where are you, Olya, did you go somewhere, let\'s say,\nwith your family on that weekend, and how did'}, {'start': '759.080', 'end': '765.120', 'text': 'you spend your weekend there?" That is, and so you\ndo it and answer carefully, maybe'}, {'start': '765.120', 'end': '771.280', 'text': 'not everyone likes it, but somehow we have\na group that probably likes it and'}, {'start': '771.280', 'end': '776.920', 'text': 'who is not irritated by it, so in addition to what\nwe do, we also, as if, like, we'}, {'start': '776.920', 'end': '782.920', 'text': 'have a group of ours on WhatsApp, we are there, she is there, well, I don’t\ncorrespond, I only read and congratulate them, so on'}, {'start': '782.920', 'end': '788.880', 'text': 'March 8, one girl congratulated them, then she got sick, we\nexchanged phrases with her, I tell her:'}, {'start': '788.880', 'end': '794.240', 'text': '“Get well,” well, that’s it, but\nI don’t send photos or anything like that to anyone, well,'}, {'start': '794.240', 'end': '800.560', 'text': 'I have enough communication with you, so I can’t handle it anymore,\nthere are still a bunch of chats with whom I need to communicate, well, but'}, {'start': '800.560', 'end': '805.040', 'text': 'nevertheless, it’s nice, I come, as if,\nI also relax psychologically, you know,'}, {'start': '805.040', 'end': '810.800', 'text': 'as if when you are busy with one thing with someone, then\npsychologically you join this circle,'}, {'start': '810.800', 'end': '816.680', 'text': 'especially if you don’t find him disgusting and you, well, I\nrelax mentally, that is, I mentally I rest I'}, {'start': '816.680', 'end': '822.600', 'text': 'see how hard it is for everyone, how everyone is trying, how everyone is\nstraining themselves, how everyone is trying to'}, {'start': '822.600', 'end': '828.520', 'text': 'do the exercises correctly and in general it kind of\ncalms me down I listen to my body when'}, {'start': '828.520', 'end': '834.840', 'text': 'I do the exercises I try to directly\nfeel how my muscles are stretching that is I think'}, {'start': '834.840', 'end': '840.480', 'text': 'only about my body well and when they ask me I\nanswer the question briefly without any'}, {'start': '840.480', 'end': '848.240', 'text': 'unnecessary fussing then that means I\ntold her this then I said that the'}, {'start': '848.240', 'end': '852.880', 'text': 'Jacobson technique is the one that remember I told you about\nin previous videos where you need to tense the muscles and then'}, {'start': '852.880', 'end': '858.480', 'text': 'relax them that is first you overstrain the\nmuscle then you relax it overstrain it to the point of'}, {'start': '858.480', 'end': '862.760', 'text': 'pain then relax but I said that\nI practice this technique but not every day that is'}, {'start': '862.760', 'end': '869.080', 'text': 'I don’t experience any pleasure from it\nI don’t experience well she asks'}, {'start': '869.080', 'end': '874.840', 'text': 'you don’t like it or how do you feel about it\nI say: “No why should I if it were'}, {'start': '874.840', 'end': '880.400', 'text': 'me helped directly, I would have noticed it one hundred percent,\nthen I would probably have been able to answer accurately and clearly:'}, {'start': '880.400', 'end': '884.480', 'text': '“But I don’t understand,” that is, I have a normal\nattitude towards it, if it helps, well, God forbid,'}, {'start': '884.480', 'end': '890.320', 'text': 'I’ll be left without pills, something will hurt,\nor, well, in general, if I see real benefit from it,'}, {'start': '890.320', 'end': '896.880', 'text': 'then I will use it just like exercise therapy\nevery day that I do, but well, simply, for now'}, {'start': '896.880', 'end': '903.480', 'text': 'I do it in a word, but not often, like this,\nthat is, I have a normal attitude towards the Jacobson technique, like'}, {'start': '903.480', 'end': '909.840', 'text': 'this, clenched, clenched, clenched, clenched fists,\neverything hurts, unclenched and the same thing, remember the'}, {'start': '909.840', 'end': '918.360', 'text': 'eyes, the nose, the lips, here the mouth is there, clenched, yes, here,\neverything is clenched, the neck is tense and the stomach is tense, the buttocks'}, {'start': '918.360', 'end': '924.600', 'text': 'are tense, the legs are tense, and then you relax everything, and you hold it\nas long as you can hold it, at first you have this'}, {'start': '924.600', 'end': '931.240', 'text': 'phase of wild overstraining of some kind of muscle,\nthen relaxation, that’s the Jacobson technique, well'}, {'start': '931.240', 'end': '936.280', 'text': 'here she asked what else well I say I just\nlike meditations for example here we are on'}, {'start': '936.280', 'end': '941.400', 'text': 'I fall asleep to Rakitsky I told her: "I\nreally like Rakitsky" and Van also said well I\'ll'}, {'start': '941.400', 'end': '947.600', 'text': "repeat here I found this Rakitsky and\nof course I don't listen to everything in a row namely"}, {'start': '947.600', 'end': '953.040', 'text': 'certain moments that I like that\ncalm me down so that it matches I like his'}, {'start': '953.720', 'end': '964.680', 'text': "voice I liked his words and lyrics\ntoo and the musical accompaniment too that's why"}, {'start': '964.680', 'end': '970.720', 'text': 'I fall asleep to Rakitsky every time to the\nsame technique I fall asleep every time not to a'}, {'start': '970.720', 'end': '977.280', 'text': 'different one to the same one I chose it for\nmyself and I fall asleep to it but I can listen for example'}, {'start': '977.280', 'end': '982.320', 'text': "well some other techniques he has if on the\ntrain I'm riding here we were going to St. Petersburg or"}, {'start': '982.320', 'end': '989.240', 'text': 'somewhere and I close my eyes and put on my\nheadphones and start turning on or yoga music it'}, {'start': '989.240', 'end': '995.360', 'text': 'also calms me down and brings me to such a\nbalance in I am so nervous as if'}, {'start': '995.360', 'end': '1002.080', 'text': "aa and it relaxes or here is the voice of Rakitskiy with\nsome of his meditation that's what I"}, {'start': '1002.080', 'end': '1008.400', 'text': "found and discovered for myself you advised me Levanda\nsomeone but she didn't suit me livanda didn't suit me but she is"}, {'start': '1009.640', 'end': '1018.800', 'text': "very beautiful like a woman but so far\nher techniques haven't suited me further further she has already"}, {'start': '1018.800', 'end': '1024.640', 'text': 'advised me from something new to try this technique\nfind on the internet a technique called River of'}, {'start': '1024.640', 'end': '1033.240', 'text': 'thoughts I found this technique I liked it\nI will share with you how it looks like this for'}, {'start': '1033.240', 'end': '1040.080', 'text': 'example well a little I have the right I think like\nevery person who uses and selects the'}, {'start': '1040.080', 'end': '1049.000', 'text': 'best option for themselves I can slightly alter\nmaybe this technique the point is what the point is that'}, {'start': '1049.000', 'end': '1054.520', 'text': 'And we also started talking about relaxation techniques\nand meditation because I complained that I'}, {'start': '1054.520', 'end': '1062.520', 'text': 'sleep very poorly I wake up I can wake up\nevery hour I can wake up once every 2 hours well in a'}, {'start': '1062.520', 'end': '1068.320', 'text': "word I fall asleep poorly I can't fall asleep I am\novercome heavy anxious thoughts, that's all the"}, {'start': '1068.320', 'end': '1078.200', 'text': "negativity that I keep inside, that's all that\nhurts me, worries, disturbs me, that's all that probably,"}, {'start': '1078.200', 'end': '1085.560', 'text': 'all these thoughts that throw me off\nbalance, when I start to fall asleep, they just'}, {'start': '1085.560', 'end': '1092.840', 'text': "come into my head in a heap and I can't get rid of them in\nany way and I can't fall asleep because I'm"}, {'start': '1092.840', 'end': '1099.920', 'text': "spinning and spinning like a record in my head,\nthese thoughts are one thing, then problems here, then I'm"}, {'start': '1099.920', 'end': '1105.160', 'text': 'worried about something else there and I tell her:\n"You know, against this background, I just can\'t fall asleep, I'}, {'start': '1105.160', 'end': '1110.520', 'text': "can toss and turn until 3:00 in the morning, I can't get rid of it, and I\nwant to sleep but I can't fall asleep and these thoughts are"}, {'start': '1110.520', 'end': '1116.920', 'text': "just pounding on my head, I can't throw it out,\nor when I fall asleep, I start to wake up right away, I"}, {'start': '1116.920', 'end': '1124.480', 'text': "wake up and wake up, I say it's not that it\nbothers me, I quickly fall asleep again, but in the"}, {'start': '1124.480', 'end': '1133.000', 'text': "end, I don't get enough sleep because I'm constantly\neither this is a shallow sleep or something like that, well, that’s how it is,"}, {'start': '1133.000', 'end': '1140.240', 'text': 'and on this basis we started talking about the fact that there is\nthis river of thoughts technique that will help,'}, {'start': '1140.240', 'end': '1147.120', 'text': 'among other things, drive away restless thoughts and try to\nrelax and fall asleep, so what it consists of is that'}, {'start': '1147.120', 'end': '1154.440', 'text': 'when you lie down, close your eyes,\ntry to fall asleep, and then these restless'}, {'start': '1154.440', 'end': '1160.240', 'text': 'thoughts come into your head, then you close your\neyes, of course, and you begin to imagine a wave or a'}, {'start': '1160.240', 'end': '1167.480', 'text': 'river, well, a river, for example, or the sea, what do you like more,\nwith waves, and here one lamb is running, one wave'}, {'start': '1167.480', 'end': '1175.440', 'text': 'is running and you mentally plant your negative thought on this wave, there\nI am worried now, there are certain unpleasant things'}, {'start': '1175.440', 'end': '1182.560', 'text': 'happening in my brother’s family,'}, {'start': '1182.560', 'end': '1189.840', 'text': 'and I’m also very worried and nervous, I\ncan’t, it seems like everyone is alive and well, but there are moments'}, {'start': '1189.840', 'end': '1199.800', 'text': 'that traumatize me very, very much and I\nthink about it all the time, and that is, I have to take this'}, {'start': '1199.800', 'end': '1207.000', 'text': 'thought and put it on conditionally this wave and the wave\ncarries it carries it away from me and here'}, {'start': '1207.000', 'end': '1214.160', 'text': 'comes the next thought because I not only think there\nwhat my brother has, yes I think my problems my fears my'}, {'start': '1214.160', 'end': '1221.160', 'text': 'own here are my depressive thoughts yes\nI also take each thought and put it on this lamb'}, {'start': '1221.160', 'end': '1226.840', 'text': 'on this wave and it rolls away that is these\nwaves as soon as something starts to worry me'}, {'start': '1226.840', 'end': '1235.160', 'text': 'I put them on these lambs these thoughts or rather I\nput them on the waves and they run away flow away from me you'}, {'start': '1235.160', 'end': '1241.920', 'text': 'can do it like this you can mm imagine boats what are\nyou doing here or boats for example you can'}, {'start': '1241.920', 'end': '1247.760', 'text': 'imagine not a wave but a stream and imagine that\nthese negative thoughts of yours are boats'}, {'start': '1247.760', 'end': '1253.040', 'text': 'remember how in childhood we launched boats into a\nstream and they floated away like this you take and'}, {'start': '1253.040', 'end': '1258.480', 'text': 'send this boat with a negative thought into this\nstream you take and the boat into the stream or for example'}, {'start': '1259.240', 'end': '1265.040', 'text': 'imagine that this is a fallen autumn leaf your\nnegative here everyone has their own way, what you like to'}, {'start': '1265.040', 'end': '1271.240', 'text': 'imagine more, what is brighter for you, you just\nimagine in your imagination this'}, {'start': '1271.240', 'end': '1279.640', 'text': 'leaf fell with a negative thought and a stream carried it away, that’s it, the\ntechnique is called a river of thoughts, well, you can find it'}, {'start': '1279.640', 'end': '1287.400', 'text': 'on the Internet, but I told you the gist, that’s what’s\nnew, I also noticed that Yes,'}, {'start': '1287.400', 'end': '1294.200', 'text': 'let’s go back to the pill, I complained that\nI’m very sleepy and during the day I just'}, {'start': '1294.200', 'end': '1301.400', 'text': 'force myself to do something, I constantly yawn and can’t\nwork, my efficiency is very low, not'}, {'start': '1301.400', 'end': '1308.320', 'text': 'only do I walk around the house like this, as\nif glued together in some kind of cotton wool, and naturally,'}, {'start': '1308.320', 'end': '1315.000', 'text': 'I have obligations and I generally have a job, there’s\nYouTube, I’m learning French, uh, I pay for'}, {'start': '1315.000', 'end': '1320.360', 'text': 'it, money, so all my efficiency is\nminimal, that is, I’m directly'}, {'start': '1320.360', 'end': '1327.280', 'text': 'pulling myself out for this because a sense of duty, I have to,\nhere it’s paid, here, as they say, obligations are'}, {'start': '1327.280', 'end': '1332.400', 'text': "suffocating you, yes, here, family, you’re going nowhere you can't get away from it,\nas they say, I don't have any help around the house, everything is"}, {'start': '1332.400', 'end': '1338.000', 'text': 'on me, so you have to, whether you like it or not, and I\nsay: "It\'s really hard for me to work," and she'}, {'start': '1338.000', 'end': '1344.240', 'text': 'moved my intake of simbal, well, duloxitin, consider\nsimbalta, read it now, yes, she moved it to the'}, {'start': '1344.240', 'end': '1350.080', 'text': "evening, that is, I now take this medicine,\nI swallow this pill now at night, but I haven't"}, {'start': '1350.080', 'end': '1357.080', 'text': 'decided how many times, it worked for me once\nat 8:00 pm, a couple of times at 10:00 pm, in short,'}, {'start': '1357.080', 'end': '1362.160', 'text': 'at night in any case, and during the day I already realized that I am\nmore active, that is, everything, I have lost this'}, {'start': '1362.160', 'end': '1369.920', 'text': 'zyvot, the desire to sleep all the time, and thank God, but\nI hoped that this would help me sleep better at night,'}, {'start': '1369.920', 'end': '1377.240', 'text': "since I take duloxitin at night, nothing, so far, how\nI tossed and turned, how I couldn't fall asleep, so this is all,"}, {'start': '1377.240', 'end': '1385.200', 'text': 'and so far and it continues, there is\nanother technique that also helps me now,'}, {'start': '1385.200', 'end': '1397.600', 'text': 'sorry, because I managed a little\ncatch a virus and here nose throat I can cough'}, {'start': '1397.600', 'end': '1404.400', 'text': 'so I need to drink all the more so I say a lot, it means there is\nanother technique that, for example, helps me I did'}, {'start': '1404.400', 'end': '1409.720', 'text': 'not expect it for me was unexpected\nnews unexpected technique I never took'}, {'start': '1409.720', 'end': '1416.160', 'text': 'breathing technique seriously honestly\nwhen I remember when we went to Bulgaria'}, {'start': '1416.160', 'end': '1423.080', 'text': 'and there were morning exercises every day and I\nwent to them I loved these morning exercises and then'}, {'start': '1423.080', 'end': '1430.520', 'text': 'there, well, like the local animation here in our how to\nsay in our residence yes they used to work well before the'}, {'start': '1430.520', 'end': '1437.360', 'text': 'war guys and who held various\ncultural and mass events well animators for us it’s'}, {'start': '1437.360', 'end': '1444.400', 'text': 'easier yes probably to call it and so every morning a\ngirl with us held exercises it was cool'}, {'start': '1444.400', 'end': '1451.000', 'text': 'and I tried not to miss this event it means\nand she some exercises I always did then we'}, {'start': '1451.000', 'end': '1455.600', 'text': 'went swimming in the pool after exercises well\nand during the exercises there was a breathing part'}, {'start': '1455.600', 'end': '1462.000', 'text': 'but I always ignored it somehow it\nwas for me well well not my thing really everyone did and'}, {'start': '1462.000', 'end': '1467.760', 'text': 'I there I did something bending, then everything in general,\nin short, everything in the forest I cut like this,'}, {'start': '1468.520', 'end': '1475.640', 'text': 'and when all this happened to me,\nthis so to speak epidemic of pain, then I and and so'}, {'start': '1475.640', 'end': '1480.960', 'text': 'I started practicing yoga, so I signed up\nfor yoga and at yoga we sit and we practice'}, {'start': '1480.960', 'end': '1486.200', 'text': 'this breathing technique, that is, we have the\nfirst block when we finish practicing, we get a little tired,'}, {'start': '1486.200', 'end': '1494.920', 'text': 'we sit down and we start breathing and I realized\nwhen I started breathing that it really'}, {'start': '1494.920', 'end': '1500.680', 'text': 'calms me down, well, plus I read a book, so I bought\nmyself a book there about yoga, about yoga, plus'}, {'start': '1500.680', 'end': '1505.880', 'text': 'our trainer says that this technique is very\nuseful for restoring the parasympathetic nervous'}, {'start': '1505.880', 'end': '1512.080', 'text': 'system, and indeed we sit, so\nwe do this at yoga, we pinch, well sometimes,'}, {'start': '1512.080', 'end': '1519.160', 'text': 'we breathe with both nostrils, that is, completely through the nose,\nwe close our eyes, sit on our buttocks in the'}, {'start': '1519.160', 'end': '1525.080', 'text': 'butterfly pose, well, this is when you sit on buttocks and\nknees slightly apart like this and so we'}, {'start': '1525.080', 'end': '1534.040', 'text': 'start breathing first we breathe to 30 30\ncounts inhale-exhale sometimes we sit back so that it is'}, {'start': '1534.040', 'end': '1541.640', 'text': 'straight and we sit with our\neyes closed and we start counting to ourselves you can count down you can'}, {'start': '1541.640', 'end': '1551.520', 'text': "there 1-2 you can 30 29 28 let's go as it is\ncomfortable for you and we inhale with our stomach we inhale and exhale we pull in our"}, {'start': '1551.520', 'end': '1557.840', 'text': 'stomach this is the first technique that we\npractice in yoga the second technique is we breathe with'}, {'start': '1557.840', 'end': '1564.120', 'text': 'one nostril for example we close our right\nnostril with our right hand we close this is how it looks and with our thumb we close the'}, {'start': '1564.120', 'end': '1571.240', 'text': 'nostril and these\nfingers touch the forehead and you get a pose like this you'}, {'start': '1571.240', 'end': '1580.320', 'text': 'understand yes like this well like this it'}, {'start': '1585.720', 'end': '1591.640', 'text': 'means it is noisy when you breathe really noisily\nthis is also wrong that is breathing should'}, {'start': '1591.640', 'end': '1599.600', 'text': 'be calm and as silent as possible and then\nlater we do this is the same with the second'}, {'start': '1599.600', 'end': '1606.120', 'text': 'hand, that is, we also close the\nnasal cavity with the left finger and also here on the forehead we'}, {'start': '1606.120', 'end': '1614.000', 'text': 'put our hands and begin to breathe and then we have another\ntechnique at the very end of yoga we have a'}, {'start': '1614.000', 'end': '1620.480', 'text': 'breathing technique called shavasana this technique is\nwhen you lie on the mat we cover ourselves with a blanket'}, {'start': '1620.480', 'end': '1625.920', 'text': 'because there is a blanket on our mat we\nhave practiced for an hour and a half we are pretty tired we'}, {'start': '1625.920', 'end': '1632.400', 'text': 'spread out we lie down on the mat completely\nin the corpse pose the so-called corpse pose that is,'}, {'start': '1632.400', 'end': '1640.080', 'text': 'when you lie down completely in a horizontal\nposition and open your feet that is, your'}, {'start': '1640.080', 'end': '1646.200', 'text': 'feet are not closed as if yes and you\nopen your feet like this and you also open the palms of'}, {'start': '1646.200', 'end': '1652.960', 'text': 'your hands that is, your hands do not lie like this not like this\nbut like this you lie like this in this state and'}, {'start': '1652.960', 'end': '1659.320', 'text': 'your legs are also not closed but open like this\nas if turned out this is called the corpse pose well no'}, {'start': '1659.320', 'end': '1667.760', 'text': 'I I came up with this technique of yogis and you breathe to\n60 that is, here you have a countdown you lie'}, {'start': '1667.760', 'end': '1681.160', 'text': 'in the dark we turn off the light and yogi music plays\nand we count 60 inhale exhale yes 59 inhale with your stomach'}, {'start': '1681.160', 'end': '1688.960', 'text': "exhale pressed your stomach and to your back well that's it that's the\ntechnique and I realized that"}, {'start': '1688.960', 'end': '1694.640', 'text': 'I really like it this breathing technique\nreally calms me down and why did I film you some kind of here'}, {'start': '1694.640', 'end': '1700.240', 'text': 'recent previous video I told you\nthat I watched this horror movie'}, {'start': '1700.240', 'end': '1706.720', 'text': 'Jaws Bloody Reef when a girl who was\nattacked and beaten severely turns on her phone'}, {'start': '1706.720', 'end': '1712.280', 'text': 'arrived at the airport there are a lot of people she\npanicked from these people from the number of people'}, {'start': '1712.280', 'end': '1719.040', 'text': 'she turns on meditation on her phone headphones in her\nears and there she has a pleasant picture and here is a calm'}, {'start': '1719.040', 'end': '1724.560', 'text': 'voice and breathing technique: "Breathe" and there right there is a breeze\nflashing yes that\'s probably in English a'}, {'start': '1724.560', 'end': '1733.920', 'text': 'breeze and here breathe breathe and she stands and closes her eyes and\nbreathes and I really understood that I got it,'}, {'start': '1733.920', 'end': '1740.480', 'text': 'I got it, this is very good and even now,\nwhen I start to feel panic or anxiety,'}, {'start': '1740.480', 'end': '1747.800', 'text': 'or I start to feel irritated or I start to\nfeel that which is taking over me, yes, but there is'}, {'start': '1747.800', 'end': '1754.440', 'text': 'some kind of excitement, I need to calm down and\nI also tell myself, I start breathing right away, I'}, {'start': '1754.440', 'end': '1759.080', 'text': 'try my best either to close my eyes or\nsomething and I start to say to myself internally:'}, {'start': '1759.080', 'end': '1767.400', 'text': '“Breathe, breathe, Olya, breathe” and that’s it and no matter what\nhappens nearby, well, of course, I don’t pretend so brightly'}, {'start': '1767.400', 'end': '1774.520', 'text': 'that I’m doing it, yes, but I\ntry my best to abstract myself from everything in my head and practice this'}, {'start': '1774.520', 'end': '1780.680', 'text': 'technique, breathe, I called it, Olya, breathe, so\nmaybe try it if you’ve never'}, {'start': '1780.680', 'end': '1785.360', 'text': 'resorted to it, you just have to take\nit seriously and you have to feel the'}, {'start': '1785.360', 'end': '1790.760', 'text': 'need for it, when it’s just for fun, nothing will\ncome of it, but when you really need it in'}, {'start': '1790.760', 'end': '1798.320', 'text': 'help, otherwise maybe you, like me, well, I’m sure\nthat the breathing technique is really a technique'}, {'start': '1798.320', 'end': '1803.800', 'text': 'that helps, so well, you can take it seriously,\nwell, try to take it seriously,'}, {'start': '1803.800', 'end': '1812.160', 'text': 'if you need it, of course, so this is an important thing,\nI think the most important thing is that this is a thing that is'}, {'start': '1812.160', 'end': '1817.480', 'text': 'free, which, like walks,\ncosts nothing, like therapeutic exercise, which you'}, {'start': '1817.480', 'end': '1824.000', 'text': 'can do and not go to the gym, it also costs\nnothing, but these are all effective techniques'}, {'start': '1824.000', 'end': '1832.320', 'text': 'for, well, if you need it to calm the nervous\nsystem, to prevent pain, and to reduce the'}, {'start': '1832.320', 'end': '1842.520', 'text': 'amount of stress, and simply to survive\nand protect yourself, so on and on, mm, now I’ll'}, {'start': '1842.520', 'end': '1849.480', 'text': 'look, well, probably, and of course she again\nstrongly advised me to go to a psychotherapist,'}, {'start': '1849.480', 'end': '1855.720', 'text': 'but I explained that I can’t go to a\npsychotherapist and there are several reasons for this,'}, {'start': '1855.720', 'end': '1865.320', 'text': 'and I understand, I understand, I explained that I was looking for\non the Internet, and by the way, she advised me a'}, {'start': '1865.320', 'end': '1871.160', 'text': 'website, she says: “If you can’t, for\nsome reason, go to a psychotherapist in person, for example, psychotherapist there'}, {'start': '1871.160', 'end': '1877.040', 'text': 'is a famous site" I have never heard of it,\nso I am sharing it with you, but she said that the site is'}, {'start': '1877.040', 'end': '1885.920', 'text': 'very famous, it is called yasno.ru, well,\nas I understand it yasno.ru, that is clear from the word to me it is clear, yes, it is clear to'}, {'start': '1885.920', 'end': '1894.880', 'text': 'you, it is clear, that is the\nname of the site, so, but she also'}, {'start': '1894.880', 'end': '1901.560', 'text': 'says: "Try there, you can choose a\npsychotherapist by parameters," so I opened it out of'}, {'start': '1901.560', 'end': '1911.200', 'text': 'interest, dug around, read the reviews and they are, of course,\nas I expected, in this it is clear, it is like a pig in a'}, {'start': '1911.200', 'end': '1919.080', 'text': 'poke, it costs quite a lot, I looked at about, I think an\nhour is about 3,000 or 2,800 or 2,900 or'}, {'start': '1919.080', 'end': '1927.800', 'text': '3, it depends on the level of the psychotherapist,\nas far as I understand, but it is expensive and so, to'}, {'start': '1927.800', 'end': '1935.480', 'text': 'look for who will suit you and who will not suit you\nfor such a lot of money, it is not very comfortable,'}, {'start': '1936.600', 'end': '1946.080', 'text': 'then well, I don’t know, friends, that’s mine,\nthen you don’t know how'}, {'start': '1946.080', 'end': '1953.880', 'text': 'competent these people are in their field,\nnow, well, as they joke, yes, what is not,'}, {'start': '1954.680', 'end': '1962.640', 'text': 'how is everyone there kuznechek is now an agronomist, in this\nregard, you can also say yes, what is there and everyone is'}, {'start': '1962.640', 'end': '1969.880', 'text': 'now a blogger, everyone is now a make-up artist, everyone is now a\nlawyer, and everyone is now a psychologist or psychotherapist,'}, {'start': '1969.880', 'end': '1978.720', 'text': 'so of course it is very important to me to have a level of trust\nwith a person, but I am afraid that I will'}, {'start': '1978.720', 'end': '1986.720', 'text': 'not be able to tell what is happening to me, not that\neven if I trust a person as a'}, {'start': '1986.720', 'end': '1995.080', 'text': 'professional and they really tell me and I will see\nhis work, for example, about well, I will not check this, no, it does not'}, {'start': '1995.080', 'end': '2000.360', 'text': 'sound very nice, but if a\nsuper-professional person in'}, {'start': '2000.360', 'end': '2008.800', 'text': 'this field really sits in front of me, and then it is not a fact that I will understand with my brain that\nI accept him, but that emotional part of me that'}, {'start': '2008.800', 'end': '2016.040', 'text': 'understands that it now needs to open up and\ntell everything, otherwise the person will not be able to help'}, {'start': '2016.040', 'end': '2021.920', 'text': 'if he does not know what points I have, what\ntriggers me, what causes what is'}, {'start': '2021.920', 'end': '2029.120', 'text': 'happening to me, why it started, I myself\nknow all this and there are several of these places, these points, it is'}, {'start': '2029.120', 'end': '2038.360', 'text': 'not one or two points, it is a whole series, here are the\npoints, pain points and I am not sure that I will be able to'}, {'start': '2038.360', 'end': '2044.720', 'text': 'reveal all this to a stranger, even a professional in his\nfield, that’s the thing, because'}, {'start': '2044.720', 'end': '2052.720', 'text': 'I need contact with him not only at this\nlevel of professionalism but also at an emotional'}, {'start': '2052.720', 'end': '2063.000', 'text': 'level, and I also have to kind of\naccept the person with all my heart, that’s the thing, aa, I’m not very'}, {'start': '2063.000', 'end': '2069.880', 'text': 'sure that I can accept anyone in\nthis life, like this, like this,'}, {'start': '2069.880', 'end': '2077.760', 'text': 'trust someone, communicate with someone, laugh,\ndrink tea or some such things, uh, well,'}, {'start': '2077.760', 'end': '2086.360', 'text': 'I can sometimes, especially when I’m in the mood,\nyes, but I can tell something about myself, and'}, {'start': '2086.360', 'end': '2095.920', 'text': 'especially such things that I sometimes tell myself,\nwell, I try not to think about'}, {'start': '2095.920', 'end': '2103.520', 'text': 'this and tell someone that help depends on this,\nso this is a very difficult moment for me,'}, {'start': '2103.520', 'end': '2112.480', 'text': 'and of course, this psychotherapist is\nnot suitable for me here, but if, for example, you have a'}, {'start': '2112.480', 'end': '2120.440', 'text': 'different situation, for example, you have panic attacks and\nhere, here, I, uh, I would maybe recommend'}, {'start': '2120.440', 'end': '2125.360', 'text': 'such online consultations because people can\njust tell you techniques that will help you,'}, {'start': '2125.360', 'end': '2132.160', 'text': 'but here again you need to find a competent\nperson, then you can communicate with him online, specifically a'}, {'start': '2132.160', 'end': '2136.480', 'text': 'competent person, here you don’t need to turn your soul inside out,\ntell something so that the person looks for points there'}, {'start': '2136.480', 'end': '2143.040', 'text': 'that bother you, triggers, etc., and already\non the basis of this looks at how to help you, and so'}, {'start': '2143.040', 'end': '2150.040', 'text': 'on, but well, I don’t know, in general, there is such a site, I\ntold you, look, there is a large number of them,'}, {'start': '2150.040', 'end': '2155.440', 'text': 'and you can somehow select your request or filter,\nenter something, that’s what she also'}, {'start': '2155.440', 'end': '2162.160', 'text': 'told me, I didn’t know about this, and she advised,\nagain, to take sessions with their psychotherapist,'}, {'start': '2162.160', 'end': '2168.480', 'text': 'and she is a woman there, a candidate of medical\nsciences, a psychotherapist, she told me, she works at their department,'}, {'start': '2168.480', 'end': '2174.800', 'text': 'but she says she would help you with sleep too, she would\ntell you about techniques for falling asleep there and so on,'}, {'start': '2174.800', 'end': '2182.480', 'text': 'and plus there are also cognitive-behavioral moments,\nyou should work with them a little, but for now I ca'}, {'start': '2182.480', 'end': '2190.720', 'text': 'n’t, and of course I would like to make a long video,\nbut I also wanted to share one thing with you, for'}, {'start': '2190.720', 'end': '2204.000', 'text': 'example, and completely by accident I I found it today,\nby the way, I found a number of documentaries'}, {'start': '2204.000', 'end': '2211.880', 'text': 'that touch on depression, I think there are\nfive episodes and different people filmed who'}, {'start': '2211.880', 'end': '2218.920', 'text': 'talk about their own, they are all in one\nor another depressive state, depressed,'}, {'start': '2218.920', 'end': '2223.520', 'text': 'there someone has a more developed anxiety part,\nsomeone is depressive, someone has bipolar'}, {'start': '2223.520', 'end': '2236.160', 'text': 'disorder, and for some it means what and someone has a whole\ncomplex, and so on, so and I haven’t watched all the episodes,'}, {'start': '2236.160', 'end': '2243.920', 'text': 'I’ve only watched two episodes so far, there are\ntwo heroes with this condition in each episode shown and'}, {'start': '2243.920', 'end': '2251.440', 'text': 'they talk about what they feel, some have\npanic attacks, some have what and they'}, {'start': '2251.440', 'end': '2259.600', 'text': 'talk about how they live, what they feel and\nyou know, the presentation itself is kind of a little'}, {'start': '2259.600', 'end': '2267.320', 'text': 'depressive, the presentation itself is because the authors of the\nfilm wanted this and wanted to show exactly how'}, {'start': '2267.320', 'end': '2274.720', 'text': 'it happens, that is, it’s a sad picture, the\nfilm itself is kind of a little depressive,'}, {'start': '2274.720', 'end': '2282.880', 'text': 'this concerns the music, concerns the background, concerns\nsome nuances in this film concerning the'}, {'start': '2282.880', 'end': '2289.000', 'text': 'heroes themselves who of course tell sad\nstories but you know when I watched today there were'}, {'start': '2289.000', 'end': '2294.480', 'text': 'several people whom I directly joined I\nhad a video many years ago as I'}, {'start': '2294.480', 'end': '2299.720', 'text': 'called it from the club of anonymous alcoholics\nafter which many began to think that I drink well'}, {'start': '2300.640', 'end': '2307.080', 'text': 'how can I say well such a moment also happened in my\nlife there was even a moment when I thought that I was'}, {'start': '2307.080', 'end': '2312.440', 'text': 'already a little overdoing it and could get used to it\nafter that well already began to do it to a minimum'}, {'start': '2312.440', 'end': '2318.640', 'text': "but of course even they wrote to me at some\npoint that I was an alcoholic of course not well that's not the point"}, {'start': '2318.640', 'end': '2324.240', 'text': 'I called the club of anonymous alcoholics why\nbecause then I talked about how it is when'}, {'start': '2324.240', 'end': '2331.080', 'text': 'you come to a circle and on the mines of alcoholics\nso they all sit in a circle and you are in their environment and you are in'}, {'start': '2331.080', 'end': '2339.160', 'text': "your environment and in your environment well I am accordingly in the\nenvironment of depressives that's when I watch this film"}, {'start': '2339.160', 'end': '2347.080', 'text': 'it is called "I\'m crazy" in question I\'m crazy that\'s what\nthis film is called documentary and I also'}, {'start': '2347.080', 'end': '2353.640', 'text': 'had a connection, that is, it didn’t push me away\nthat I’m depressed, the film is depressing, but I'}, {'start': '2353.640', 'end': '2358.200', 'text': 'need to watch comedies, my husband thinks that I need to\nwatch comedies and generally listen to some kind of funny music'}, {'start': '2358.200', 'end': '2363.280', 'text': 'and something like that, he says: “Why are you\nalways so depressive, you watch horror films and'}, {'start': '2363.280', 'end': '2369.120', 'text': 'there are murders, I love detectives, thrillers, horrors”\nand he says: “This, on the contrary, makes you even more nervous,'}, {'start': '2369.120', 'end': '2375.400', 'text': '” that is, you get even more worked up, and\nyou mean for some reason you love it, it’s not clear why'}, {'start': '2375.400', 'end': '2381.080', 'text': 'you watch it, you need to watch something\ncompletely different in parallel, or rather, and I watched this'}, {'start': '2381.080', 'end': '2388.600', 'text': 'film and am still going to watch it further, which means that\nI mentally join these people, as if a'}, {'start': '2388.600', 'end': '2395.960', 'text': 'person is talking about what he\nfeels, about what he is going through, and no one'}, {'start': '2395.960', 'end': '2400.600', 'text': 'can understand this except that person, here\nhe is talking, and I sit and understand everything about what'}, {'start': '2400.600', 'end': '2407.080', 'text': 'he is talking about, absolutely everything, because I, for example,\nfeel everything the same thing, everything is one to one, as if'}, {'start': '2407.080', 'end': '2414.520', 'text': 'he is sitting and you know this moment of joining and\nthis moment of communication in a group, it is also very important,'}, {'start': '2414.520', 'end': '2421.320', 'text': 'and another question is that it is easier for me, I do not want to\ncommunicate in person, well, that is, this is one of the'}, {'start': '2421.320', 'end': '2425.840', 'text': 'forms, I think that after all, my illness is\nwhen I mentally want to communicate with someone, I'}, {'start': '2425.840', 'end': '2431.240', 'text': 'mentally want to communicate with many, meet,\neven go to the girls, to my own,'}, {'start': '2431.240', 'end': '2439.120', 'text': 'to the store, but I walk past, but I avoid meetings, I\navoid contacts, absolutely everyone, well, as much as'}, {'start': '2439.120', 'end': '2448.000', 'text': 'I can avoid, but because it is hard for me,\nand so, but when you meet these people who, well, you'}, {'start': '2448.000', 'end': '2455.240', 'text': 'know, these people, they are simply not like you, well, like\nsome of you, they are so many of them,'}, {'start': '2455.240', 'end': '2462.440', 'text': 'very sensitive people, that is, they are super-sensitive, super-\nsensitive people who feel'}, {'start': '2465.480', 'end': '2472.880', 'text': 'that they are not like that, not like that, not like that, not like that, but like that, as\none blogger says, who I really like,'}, {'start': '2472.880', 'end': '2479.520', 'text': 'she says: "Not like that," this is Lilia Aspin, I sometimes\nwatch her videos, not often, but I watch her when about'}, {'start': '2479.520', 'end': '2486.120', 'text': 'Beshimbaeva I was filming, here she came across me too, well,\napparently, they come across videos on the topic and I watched a couple of'}, {'start': '2486.120', 'end': '2492.400', 'text': "her videos, I really liked her or\nAspin and that's what she calls these people who are not"}, {'start': '2492.400', 'end': '2498.440', 'text': "such non-takusii, so I'll use her expression\nand say that you feel not like a takusii, that you are but"}, {'start': '2498.440', 'end': '2505.600', 'text': 'a little different,\nthat you feel differently, that you feel on top of what you feel, the'}, {'start': '2505.600', 'end': '2511.000', 'text': 'atmosphere, a person may not say anything, but\nyou look at him and you roughly feel'}, {'start': '2511.000', 'end': '2518.760', 'text': 'that he is irritated, that he is angry, that he is on the\nrise, that is, you can even feel'}, {'start': '2518.760', 'end': '2524.480', 'text': "what will happen now in the next minute, that's the thing,\nand these these abilities are this"}, {'start': '2524.480', 'end': '2530.920', 'text': 'empathic thing when you, willy-nilly, directly\nfeel a stranger, completely different,'}, {'start': '2530.920', 'end': '2541.440', 'text': 'and this, well, you also pass through yourself all\nhis words, all his negative emotions, everything that'}, {'start': '2541.440', 'end': '2549.800', 'text': 'could be completely ignored, but you\npass it all through yourself and this is hard and you'}, {'start': '2549.800', 'end': '2556.000', 'text': 'feel that you are just like naked, like\nwounded all the time, and it is easy to hurt you, it is easy to'}, {'start': '2556.000', 'end': '2563.240', 'text': 'offend you, and they do not understand you, and well,\nyou look at some things differently and feel differently and'}, {'start': '2563.240', 'end': '2574.200', 'text': 'react and the main thing is that you yourself understand all this,\nand it is very hard to live, well, with all this, and well,'}, {'start': '2574.200', 'end': '2579.000', 'text': 'even in your own family, to feel not\nquite like this, yes, sometimes to feel like'}, {'start': '2579.000', 'end': '2587.080', 'text': 'yourself, but different, that is, you seem to adapt,\ndance to the general background, and with people you also'}, {'start': '2587.080', 'end': '2594.440', 'text': 'merge so as not to stand out, but in fact you are this\nvery not like this, and this is very difficult, that'}, {'start': '2594.440', 'end': '2598.800', 'text': 'is, you cannot play all the time, be\nin a mask all the time, so this is very tiring for'}, {'start': '2598.800', 'end': '2605.640', 'text': 'you mentally and burns you out, and it is enough for you that you are\nnot like this at home, that you, rather, hide this not like this at home'}, {'start': '2605.640', 'end': '2613.200', 'text': 'and pretend that everything is perfect and that everything is\ngood and that you are like, well, you also understand, like the'}, {'start': '2613.200', 'end': '2619.720', 'text': 'same as the background or the person at\nwork he does the same, he kind of blends in, yes,'}, {'start': '2619.720', 'end': '2629.160', 'text': 'so as not to show that he is not like that, that’s the thing,\nand of course, while it'}, {'start': '2629.160', 'end': '2636.520', 'text': 'causes you some kind of pain, you try to\nabstract yourself as much as possible and not contact anyone, so as not to cause yourself any extra pain, so as'}, {'start': '2636.520', 'end': '2642.000', 'text': 'not to put on a\nmask again, so as not to cause yourself any extra pain, and'}, {'start': '2642.000', 'end': '2647.320', 'text': 'so on, so that others don’t guess, that’s the\nthing, it’s also very important that everyone thinks that these'}, {'start': '2647.320', 'end': '2654.040', 'text': 'people are very weak since they are so vulnerable, they are so\nweak, these are completely different things, these people are not weak at all,'}, {'start': '2654.040', 'end': '2660.880', 'text': 'but this is also such a concept, what does it mean to be a\nweak person or a strong person or something'}, {'start': '2660.880', 'end': '2669.200', 'text': 'else, these are very abstract concepts, and everything,\nall weakness and strength is recognized only'}, {'start': '2669.200', 'end': '2675.840', 'text': 'in comparison and in actions, and not just because\nthis person is, for example, rude, for example,'}, {'start': '2675.840', 'end': '2682.280', 'text': 'very loud, for example, he tears his shirt,\nhe is always the first there and he is strong, and in some'}, {'start': '2682.280', 'end': '2688.760', 'text': 'critical situation this strong person can to\nbe afraid to get confused to lose your to lose'}, {'start': '2688.760', 'end': '2695.160', 'text': 'your ardor not to become a leader not to close\nthe embrasure with yourself or something else but that person'}, {'start': '2695.160', 'end': '2701.720', 'text': 'who is so vulnerable and how to say like\ncompletely naked yes he can do such'}, {'start': '2701.720', 'end': '2708.840', 'text': 'things that this strong one well which\nthis supposedly strong person is not'}, {'start': '2708.840', 'end': '2715.320', 'text': 'capable of and so on this is such an example just\nso you understand the difference and a strong one is not one who is'}, {'start': '2715.320', 'end': '2724.120', 'text': 'strong loud and will beat everyone and win yes\nstrong - these are slightly different concepts and what else a'}, {'start': '2724.120', 'end': '2736.800', 'text': 'now I have lost some thought behind this explanation\nI wanted to tell you and I will tell you something else now eh well in'}, {'start': '2742.400', 'end': '2748.800', 'text': 'a word we are talking about the fact that you do not\nwant to show your true face and do not'}, {'start': '2748.800', 'end': '2758.640', 'text': 'want to show that you are so sensitive\nthat you ah well because [music] that well because you do not want to do not want to ah'}, {'start': '2758.640', 'end': '2765.080', 'text': "yes these people that's what\nthey usually do not"}, {'start': '2765.080', 'end': '2771.120', 'text': 'ask for help that is\nwhen they come to the realization that'}, {'start': '2771.120', 'end': '2777.240', 'text': 'they are already borderline on one with one foot\nthere and the other foot in this world but the'}, {'start': '2777.240', 'end': '2784.520', 'text': "other is no longer in this that's the thing that's the thing is that at this\nmoment they begin to understand that he"}, {'start': '2784.520', 'end': '2790.360', 'text': 'may not be able to cope in a second and only at\nthis moment these people can and not all of them'}, {'start': '2790.360', 'end': '2794.200', 'text': 'ask for help you know that is\nthey will drag and drag and drag until'}, {'start': '2794.200', 'end': '2803.200', 'text': "the last uh proving to themselves and everyone that\nthey are strong that's the thing that is this is this is this is"}, {'start': '2803.200', 'end': '2811.040', 'text': "such a complex subtle\npsychological moment that's why communication"}, {'start': '2811.040', 'end': '2820.480', 'text': 'with psychotherapists and for these people it is very\ndifficult extremely difficult because it turns out'}, {'start': '2820.480', 'end': '2828.520', 'text': 'that they need to open something in themselves a part of themselves\nand since this just makes them take off the'}, {'start': '2828.520', 'end': '2836.160', 'text': 'mask this is a very painful area and since they are\nalso not sure that this will help them they'}, {'start': '2836.160', 'end': '2841.280', 'text': "will open this painful area well in the most\nextreme case that's why this subtle"}, {'start': '2841.280', 'end': '2847.640', 'text': "moment I don't know how to finish probably I\nwill finish because I'm wasting 50 minutes again"}, {'start': '2851.400', 'end': '2853.240', 'text': 'I will finish by'}, {'start': '2853.240', 'end': '2861.280', 'text': 'saying that this kind of group psychotherapy\ncan also be useful that is for example, for'}, {'start': '2861.280', 'end': '2866.320', 'text': 'me it was useful even just to watch this\nfilm and join in because I saw'}, {'start': '2866.320', 'end': '2872.000', 'text': 'that among the people who are perhaps there are a lot of them\nbut they all wear masks and you don’t recognize them in the crowd,'}, {'start': '2872.000', 'end': '2877.480', 'text': 'you don’t understand them, you don’t have any feelings, you don’t understand\nwho to join, you don’t feel this'}, {'start': '2877.480', 'end': '2884.480', 'text': 'closeness, and even from loved ones you feel\ndistant because they are different and they'}, {'start': '2884.480', 'end': '2889.920', 'text': 'hide so well that they don’t understand and\ntime is so fast, they don’t even have enough'}, {'start': '2889.920', 'end': '2897.280', 'text': 'thoughts to understand what you have, what you are like and so\non, what you need, therefore, seeing such'}, {'start': '2897.280', 'end': '2903.920', 'text': 'people on the screen, you even through the screen manage to\njoin in and see that you are not the only one.'}, {'start': '2903.920', 'end': '2909.320', 'text': 'for example, I don’t know about others, but it helps me.\nso I looked at them and I feel this closeness. you see,'}, {'start': '2909.320', 'end': '2915.600', 'text': 'as if through the screen I directly feel\nthat I am not the only one. there are people who are the'}, {'start': '2915.600', 'end': '2922.680', 'text': 'same way as me. I am not happy that it is also hard for them. I\njust see that I, these people, they exist and I am not the'}, {'start': '2922.680', 'end': '2931.240', 'text': "only one. crazy or a psycho or\nsome other, that's not it, yes, there are many of the"}, {'start': '2931.240', 'end': '2936.680', 'text': "same people who also feel the same way as you and\nare also in such a difficult situation and again, it's"}, {'start': '2936.680', 'end': '2943.760', 'text': 'interesting sometimes to watch who, well, who,\ntries to get out of this, who tries to accept it,'}, {'start': '2943.760', 'end': '2950.520', 'text': 'I even watched a couple of episodes for myself and already\nmade some interesting moments, I decided that one'}, {'start': '2950.520', 'end': '2959.640', 'text': 'comes out like this and the other guy, he\nsaid it so funny, uh, that I, like, all these negative'}, {'start': '2959.640', 'end': '2967.400', 'text': 'thoughts and everything bad, and I decided that I understand that\nI will not get rid of this and I kind of drove them into'}, {'start': '2967.400', 'end': '2975.280', 'text': 'this military camp and now I command, that is,\nI try to command them, I understand that I will'}, {'start': '2975.280', 'end': '2980.080', 'text': 'not go anywhere from them, but not for them to command\nme, but I will be the commander in this military'}, {'start': '2980.080', 'end': '2986.960', 'text': 'camp, yes, they are with me all the time, they, as he says,\nsit on my left shoulder, there,'}, {'start': '2986.960', 'end': '2991.840', 'text': 'depression on my right shoulder, but I try to\ncommand this parade and not they me,'}, {'start': '2991.840', 'end': '2999.040', 'text': "maybe it's like that an illusory thing but nevertheless\nthis is all the same our mind games"}, {'start': '2999.040', 'end': '3004.920', 'text': 'this is how he imagined it and this is how\nhe is trying to get out of a difficult situation and this is how'}, {'start': '3004.920', 'end': '3013.640', 'text': 'my video was today as\nI went to a neurologist and this is how'}, {'start': '3013.640', 'end': '3021.360', 'text': 'this video came together today so friends I don’t know\nif I was able to convey something that I wanted but'}, {'start': '3021.360', 'end': '3028.440', 'text': 'in any case I tried for today this is\nall e bezu bezu be healthy don’t get sick'}, {'start': '3029.080', 'end': '3035.720', 'text': 'take care of your nervous system and your\nloved ones we will meet in the comments bezu'}] | https://www.youtube.com/watch?v=86v1i9nZ2cg | .ru | 3,036 | 6813922e17e77ffb4ed09079 | 2025-05-01T08:18:23Z |
qsh_qGV5hxo | "Как славяне перешли на латиницу🔤💥 история письма, о (...TRUNCATED) | UC7SX6KWl3hDF02XfV4xAW6g | Slaweniska dela | "[{'start': '0.080', 'end': '5.400', 'text': 'Why do some Slavs write in Latin and others in Cyrilli(...TRUNCATED) | https://www.youtube.com/watch?v=qsh_qGV5hxo | .be | 1,876 | 6813922f17e77ffb4ed0907a | 2025-05-01T07:24:29Z |
5A2gm3ZNm90 | РАЗКРИТАТА ТАЙНА НА УСПЕШНИТЕ ТРЕЙДЪРИ | UC8z0A6pWQ4mXucKtEfYiIAA | Trade Travel Chill Bulgaria | "[{'start': '0.199', 'end': '4.200', 'text': 'Hello and welcome back to Trade\\nTravel Chill Bulgari(...TRUNCATED) | https://www.youtube.com/watch?v=5A2gm3ZNm90 | .en | 1,230 | 6813923117e77ffb4ed0907b | 2025-05-01T07:45:00Z |
rzSqYBZyd94 | #вераснежная РЕЛИЗ ПЕСНИ - ВОЛШЕБНЫЙ СОН. | UCvQ_elSC-wge_XaYC9Tag-A | Вера Снежная | "[{'start': '0.600', 'end': '9.600', 'text': 'again at the end of the day you will call me to a fair(...TRUNCATED) | https://www.youtube.com/watch?v=rzSqYBZyd94 | .en | 10 | 6813923317e77ffb4ed0907c | 2025-05-01T07:56:56Z |
pXVZp_zspjY | BOMBA A Kerem y Hande les ofrecen esto No creerás la tentación | UCVBELvIKwuyu7C3zw2hGwtg | Revista Turca | "[{'start': '0.160', 'end': '4.000', 'text': 'Hello, hello, my dearest fans of Turkish salsa and the(...TRUNCATED) | https://www.youtube.com/watch?v=pXVZp_zspjY | .en | 500 | 6813923517e77ffb4ed0907d | 2025-05-01T08:00:06Z |
kSeJrs_0hfs | NİSAN YAĞMURU (Benefits of April Rain) #doğa #doğa #nature #köyhayatı #köy #rain | UCxcSkuJozlfDpfV0PyRDdhw | BEŞ MEVSİMDE KÖYDE YAŞAM | "[{'start': '0.520', 'end': '6.839', 'text': 'Hello everyone, dear viewers! We are with you with ano(...TRUNCATED) | https://www.youtube.com/watch?v=kSeJrs_0hfs | .en | 847 | 6813923717e77ffb4ed0907e | 2025-05-01T08:01:21Z |
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in Data Studio
🎙️ YouTube Transcripts Dataset
This dataset provides high-quality transcripts from 26,241 public YouTube videos, meticulously collected and formatted for research and development in natural language processing (NLP), summarization, and language modeling.
📦 Dataset Summary
- Total Videos: 26,241
- Total Hours: ~6,886.84
- Language Coverage: Multilingual with translation to English(details below)
- Storage Format: Parquet
- File Splits: 3 files, each ≤10,000 rows
- Created By: SN13
- Powered By: Bittensor
🧱 Schema
Each record represents one YouTube video with metadata and its full transcript:
| Column | Type | Description |
|---|---|---|
video_id |
string |
YouTube video ID |
title |
string |
Video title |
channel_id |
string |
Channel's unique ID |
channel_name |
string |
Display name of the channel |
url |
string |
Direct link to the video |
transcript |
list |
List of segments with start/end time and text |
language |
string |
Language code (e.g., en, fr, etc.) |
duration_seconds |
int64 |
Duration of the video in seconds |
upload_date.$date |
string |
Video upload date in ISO format |
💬 Transcript Format
Each transcript is a list of time-aligned text segments:
[
{ "start": "0.760", "end": "4.600", "text": "Welcome to the channel." },
{ "start": "4.600", "end": "8.320", "text": "Let's dive into the details..." }
]
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