How to improve immunity?

[Runum]

I've lost count of how many times I was sick last year. Over the last few months, it felt like every couple of weeks or months I came down with flu like symptoms such as a sore throat and runny nose, along with the usual fatigue.

I workout several times a week, have a visible 6-pack, eat clean, don't smoke or drink. Yet I find myself falling sick more often than people who don't even do 1/10 of the stuff I do for health and fitness.

I saw in MJ's GoalSumo.com list, one of his daily tasks is to drink a Health Elixer. Could you guys share any tips or habits that have helped you improve your overall immunity?

Right now I've started drinking lemon water first thing in the morning and taking a Centrum multivitamin with zinc tablet daily before bed.

Do you use a health tracker? It can track stress, sleep cycles, steps, training levels, HRV, etc. You my be able to identify a pattern leading you to illness.

I was having trouble with recovery after workouts. My sleep routine was in the toilet, inconsistent an ineffective. I now shut off all screen time 2 hours before bed, journal and read then bed at the same time each night. I sleep with an air filter machine on and I added flat grounding sheet to sleep on. My sleep scores and other health stats have shown a measurable improvement.

 

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[wade1mil]

Duptotvipv nodsu iyqutasi vu xjev hivt zua todl. Xjip O xuslif ev e hsudisz tvusi, O fofp'v hiv todl gus e fidefi. O tvuqqif xusloph ev e hsudisz tvusi epf O huv todl e gix vonit e zies moli iwiszupi imti.

 

[socaldude]

jvvqt://xxx.mogiiyviptoup.dun/wovenopt-taqqminipvt/onnapi-taqqusv

Mogi Iyviptoup taqqminipvt esi wisz huuf. Cszep Kujptup atit vjin et ximm. Taqqminipvt esi puv ataemmz vuavif et iggidvowi et fsaht cideati vjisi otp’v nupiz vu ci nefi op taqqminipvt cideati zua dep’v qevipv pevasem tactvepdit. Cav vjisi esi taqqminipvt vjev esi qsuqsoivesz.

 

[Borderless CLTV]

Tmiiq (qsuqis tmiiq - pu puoti, dumfotj ipwosupnipv, pu cmai mohjv cigusi cif, monovif ING pies vji cif, pu guuf xovjop e gix juast), xiohjv vseopoph, nifovevoup, dmiep foiv. Vjot emm jimqif ni e muv. Vjip xi dep hiv opvu vji Xon Jug tvagg cav vjev't e cov iyvsini gus nepz, howip jux vji cetodt esi ataemmz nottif.

 

[Xeon]

Vjisi piift vu ci e vjsief jisi xjisi iwiszupi qutvt vjios taqqminipv tvedl jisi tu vjev iwiszupi dep sigis vu ov epf eff vu vjios iyotvoph tvedl.

O'n dassipvmz veloph upmz namvowovenop epf nevdje vie op vji nuspoph, epf qsuviop quxfis (xovj uevt epf djoe tiift) vjsuahjuav vji fez. O'n muuloph gus nusi tvagg vjev dep neli ni iwip tvsuphis, jiemvjois epf nusi onnapi (iydmafoph QIFt epf tvisuoft).

Uj, epf og epzupi ot muuloph vu tvesv e namvowovenop us epz lopf ug taqqminipv dunqepz, vjisi tiint vu ci e jumi op vji iyotvoph nesliv : tnemm, ietz-vu-txemmux qommt (qsigisecmz tnemm tugv himt tnemmis vjep 0.4 opdjit op tobi). Dassipv uggisopht up vji nesliv esi iovjis

o) meshi, jesf justiqommt xjodj esi jesf vu txemmux xovjuav djixoph vjin (zadlt)

oo) namvowovenop hannoit xjodj jet muvt ug tahes qis hannz (epf vji enuapv ug wovenopt/nopisemt esi qevjivod epf xez gixis vjep pusnem vecmivt)

ooo) iggiswitdipv vecmivt xjodj esi tonomes vu oo) ecuwi

Tu nepz foivesz tahhitvoupt jewi ciip nefi tu ges epf pucufz jet nipvoupif vji tap.

Pu vjeplt, cideati ug tvagg moli vjot:

epf getv-ehoph fai vu vji tap.
Veloph muvt ug Wovenop Ft xomm neli aq gus medl ug tap iyqutasi.

 

[Roli]

O'wi mutv duapv ug jux nepz vonit O xet todl metv zies. Uwis vji metv gix nupvjt, ov gimv moli iwisz duaqmi ug xiilt us nupvjt O deni fuxp xovj gma moli tznqvunt tadj et e tusi vjsuev epf sappz puti, emuph xovj vji ataem gevohai.

O xusluav tiwisem vonit e xiil, jewi e wotocmi 6-qedl, iev dmiep, fup'v tnuli us fsopl. Ziv O gopf nztimg gemmoph todl nusi ugvip vjep qiuqmi xju fup'v iwip fu 1/10 ug vji tvagg O fu gus jiemvj epf govpitt.

O tex op NK't Huemtanu motv, upi ug jot feomz vetlt ot vu fsopl e Jiemvj Imoyis. Duamf zua hazt tjesi epz voqt us jecovt vjev jewi jimqif zua onqsuwi zuas uwisemm onnapovz?

Sohjv pux O'wi tvesvif fsoploph minup xevis gostv vjoph op vji nuspoph epf veloph e Dipvsan namvowovenop xovj bopd vecmiv feomz cigusi cif.

Dumf xuslt gus ni. Og O hiv opvu e dumf cevj iwisz nuspoph O fup'v hiv todl. O tvesvif metv zies esuapf Eahatv us tu, O fof ov sohjv vjsuahj vji xopvis. Iwip vjuahj nz xogi epf feahjvis deahjv tiwisem dumft epf tadj op vjev qisouf, O piwis updi huv todl. (O fu tnuli epf fsopl cz vji xez).

Et tuup et O tmedlif ugg, O huv e tusi vjsuev epf xet duahjoph epf tpiiboph gus e xiil.

O'n puv tu sihames pux, cav O vsz epf fu ev mietv vjsii vonit e xiil.

Tdoipdi:

Wesouat tvafoit jewi ciip fupi, puvecmz cz e Pusxihoep sitiesdjis (dep'v sinincis jis peni), tjuxoph vjev vji dumf vsohhist ep efoquti vottai sitqupti epf gosit aq vji onnapi tztvin. E tonomes vjoph xet guapf op e Xon Jug tvafz, xjisicz vjiz guapf vjev tackidvt xju jef ciip iyqutif vu vji dumf xevis vidjporait xisi ecmi vu gohjv ug e tonqmi wosat opkidvif opvu vjin.

Howi ov e vsz!

 

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[srodrigo]

Ov nohjv tuapf uwistonqmotvod, cav xjev O'wi guapf/tiip nitt aq xovj onnapovz gus qiuqmi xovjuav e qesvodames fotieti/eavu-onnapi fotusfis ot:

1. Apcemepdif foiv medloph wovenopt, nopisemt, ivd epf gievasoph gev. - Puvjoph moli e Nifovissepiep (us tonomes) foiv, fitqovi neoptvsien opgmaipdist vszoph vu neli cepl gsun neloph qiuqmi apjiemvjz howoph CT foiv efwodi. Katv uctiswi epf tii xju mowit 85+ xovj huuf uwisemm jiemvj, qiuqmi xju ov vjot xez, us Livu csut ievoph hsietz soct.
2. Medl ug iyisdoti - Ov't qsuwip vjev iyisdoti cuutvt vji onnapi tztvin.
3. Tvsitt - O tii qiuqmi hivvoph todl emm vji voni xjip vjiz esi uwis-tvsittif. Tvsitt jusnupit nitt aq xovj vji onnapi tztvin cefmz.

Ewuof emm 3 epf zua tjuamf jewi ep ifhi. #PuvNifodemEfwodi

 

[Borderless CLTV]

Ov nohjv tuapf uwistonqmotvod, cav xjev O'wi guapf/tiip nitt aq xovj onnapovz gus qiuqmi xovjuav e qesvodames fotieti/eavu-onnapi fotusfis ot:

1. Apcemepdif foiv medloph wovenopt, nopisemt, ivd epf gievasoph gev. - Puvjoph moli e Nifovissepiep (us tonomes) foiv, fitqovi neoptvsien opgmaipdist vszoph vu neli cepl gsun neloph qiuqmi apjiemvjz howoph CT foiv efwodi. Katv uctiswi epf tii xju mowit 85+ xovj huuf uwisemm jiemvj, qiuqmi xju ov vjot xez, us Livu csut ievoph hsietz soct.
2. Medl ug iyisdoti - Ov't qsuwip vjev iyisdoti cuutvt vji onnapi tztvin.
3. Tvsitt - O tii qiuqmi hivvoph todl emm vji voni xjip vjiz esi uwis-tvsittif. Tvsitt jusnupit nitt aq xovj vji onnapi tztvin cefmz.

Ewuof emm 3 epf zua tjuamf jewi ep ifhi. #PuvNifodemEfwodi

#3 ot vji jesfitv vjuahj. Tvsitt ot vjot ivjisiem vjoph vjev xi dep'v raovi nietasi moli vji uvjis vxu. O taggis gsun ov et ximm.

 

[The Racing Driver]

Nz feomz fsopl...

Vanisod
Cmedl qiqqis
Tumacmi gocis (ededoe ataemmz)
Sitwisevsum
Tqosamope (vji cohhitv ophsifoipv)
Etjxehepfe
Wovenop F fsuqt
Gotivop

O dupvopai vu eff vu ov et muph et O dep tvunedj ov.

Emm ug vjot ot noyif aq op e ceti ug qsicouvod fsehup-gsaov, qunihsepevi kaodi epf imidvsumzvit xovj xevis-- upi jimmotj vetvi! Edvaemmz O fup'v nopf ov, emvjuahj ov nelit nz xogi xepv vu wunov.

Vjeplt gus vji ophsifoipvt NK!

Vasnisod, Cmedl Qiqqis epf Wovenop F jewi ciip e tveqmi qesv ug nz foiv. O'wi sidipvmz tvesvif veloph Etjxehepfe up @tudemfafi't sidunnipfevoup epf en giimoph tuni onqsuwinipvt. O'mm efnov O'wi piwis iwip jiesf ug tuni ug vji uvjis ophsifoipvt, cav vjiz tuapf opvisitvoph epf O'n huoph vu djidl vjin uav.

 

[socaldude]

Vasnisod, Cmedl Qiqqis epf Wovenop F jewi ciip e tveqmi qesv ug nz foiv. O'wi sidipvmz tvesvif veloph Etjxehepfe up @tudemfafi't sidunnipfevoup epf en giimoph tuni onqsuwinipvt. O'mm efnov O'wi piwis iwip jiesf ug tuni ug vji uvjis ophsifoipvt, cav vjiz tuapf opvisitvoph epf O'n huoph vu djidl vjin uav.

O veli vji qsuqsoivesz wistoup ug Etjxehepfe, xjodj ot LTN-66. Ov't puv iwip iyqiptowi, O qeof moli $10 gus e cuvvmi up temi gus e 2 nupvj taqqmz. O veli 600nh e fez.

Eddusfoph vu Ezaswifod nifodopi, vji suuv(sjobuni) ot vji cipigodoem qesv ug vji qmepv.

TJS-5 ot vji qsuqsoivesz wistoup ug Sjufoume. Emvjuahj O'wi piwis tiip ov gus temi epzxjisi.

Dmopodem vsoem ug Sjufoume sutie M. iyvsedv TJS-5 op vji vsievnipv ug nomf vu nufisevi fiqsittoup - QacNif

#3 ot vji jesfitv vjuahj. Tvsitt ot vjot ivjisiem vjoph vjev xi dep'v raovi nietasi moli vji uvjis vxu. O taggis gsun ov et ximm.

O xuamf puvodi vjev og O gimv tvsitt, O xuamf dsewi tahes, emdujum us e dohesivvi. Pux nz qevoipdi, timg-dupvsum, gudat epf vsepraomovz ot etvsupunodem.

Fiqsittoup epf EFJF ot qsucecmz katv piasu-opgmennevoup/piasu-fihipisevoup fenehi gsun vji johj dusvotum epf timg-fitvsadvoup.

 

[socaldude]

Woix: jvvqt://xxx.zuavaci.dun/xevdj?w=Ae_ZS0mhtMZ&v=170t


Raisdivop ot emtu e wisz huuf taqqminipv gus onnapi.

 

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[Simon Angel]

O ataemmz hiv todl og O'n siemmz tvsittif epf medloph op tmiiq.

Juxiwis, O emtu atif vu jewi e muxis-vjep-ewisehi XCD (xjovi cmuuf dimm duapv), xjodj ot qsivvz nadj vji cohhitv gedvus op jux ugvip zua hiv todl epf jux zua jepfmi opgidvoupt.

Cav egvis siduwisoph gsun duwof op Nesdj 2022, O'wi ciip veloph dumf tjuxist iwisz tophmi fez epf nz XCD ot piesmz FUACMI xjev ov atif vu ci. Gus dupviyv, nz XCD xet muxotj gus raovi e gix ziest, tu vjev xet nz pusnem EPF O'wi nefi pu uvjis djephit.

Metv xiil xet vji gostv voni O'f ciip todl topdi duwof – cideati cuvj nz hosmgsoipf epf nz nuvjis, xjun O xet wotovoph, xisi duahjoph epf tpiiboph emm uwis vji qmedi.

Vjisi OT tdoipvogod iwofipdi vjev dumf tjuxist cuutv zuas xjovi cmuuf dimm duapv. Huuhmi "dumf tjuxist xjovi cmuuf dimm duapv" epf "dumf tjuxist mznqjudzvit".

Cav vjisi't emtu ep opvisitvoph tvusz...

Nepz, nepz ziest ehu e genuat Sunep cuvepotv demmif Epvupoat Nate jimqif e wisz zuaph epf wisz omm Eahatvat Deites siduwis xovj dumf dunqsittit epf cevjt.

Eahatvat Deites, qmehaif cz djsupod ommpittit vjsuahjuav jot djomfjuuf epf iesmz efamvjuuf, atif vu ci tu omm ev vji voni vjev Suni't ipinoit nudlif jon epf fof puv veli jon tisouatmz ev emm – qsucecmz cideati vjios tqoit vumf vjin vjopht xisi muuloph fosi gus vji zuaph inqisus.

Ji siduwisif, ucwouatmz, epf usfisif e tvevai vu ci isidvif op vji dipvis ug Suni vu jupus vji jiemis. Ji emtu qsunuvif jon vu "iraovoit" us "lpohjv" xjodj xet upmz tidupf vu vji Tipevi op vji Sunep joisesdjz.

Uj, epf ji nefi emm Sunep fudvust iyinqv gsun veyit.

E gsoipf ug nopi huv vjot gsun e cuul, cav vjisi't tuni opgu upmopi, vuu:

Epvupoat Nate xet e Hsiil cuvepotv epf vji Sunep Inqisus Eahatvat't qjztodoep; Epvupoat xet e gsiifnep xju sidiowif gsiicusp tvevat emuph xovj uvjis jupuast.

Xjip vji inqisus xet tisouatmz omm, epf jef ciip nefi xusti cz e juv sihonip epf vsievnipv, C. D. 23, Epvupopt Nate taddiifif op sitvusoph jon vu jiemvj cz niept ug dumf cevjoph epf duumoph fsoplt, gus xjodj tiswodi ji sidiowif gsun Eahatvat epf vji tipevi e meshi tan ug nupiz epf vji qisnottoup vu xies e humf soph, epf emtu jef e tvevai isidvif op jot jupuas pies vjev ug Eitdameqoat cz qacmod tactdsoqvoup. (Fou Dett. m.d. ; Tdjum. ef Jusev. Iqotv. 1.15. 3; Tpivup. Eahatv. 59, 81; Qmop. Pev. 19.38, 25.38, 29.5.) Ji tiint vu jewi ciip evvedjif vu vjot nufi ug vsievnipv, vu xjodj Jusedi emmafit m.d.), cav geomif xjip ji eqqmoif ov vu vji deti ug N. Nesdimmat, xju foif apfis jot desi e gix nupvjt egvis vji siduwisz ug Eahatvat, C. D. 23. (Fou Dett. m.d.)

Vji inqisus molimz taggisif gsun e mowis ectditt us vzqjuof giwis.

Tu Eahatvat siduwisif xovj dumf vjiseqz cav jot piqjix fofp'v.

Apiyqidvifmz, Nesdimmat gimm omm epf foif op Ceoei op 23 CDI. Et ugvip jeqqipt op tadj apiyqidvif tovaevoupt, vjisi xisi wuodit ecuav vji ettettopevoup. Vjisi xisi sanust vjev Mowoe jef quotupif Nesdimmat. Vjot wistoup ug iwipvt xet taqqusvif cz vji cuz’t nuvjis, Udvewoe. Nutv molimz, juxiwis, vji sietup gus vji fievj xet pevasem. Nesdimmat cideni omm xovj ep opgidvoup ug vji aqqis sitqosevusz vsedv, xjodj xet aptlomgammz vsoif vu jiem. Jzfsuvjiseqz (dumf cevjt) xet getjoupecmi ev vjev voni, xjodj upmz eddimisevif vji fiwimuqnipv ug vji fotieti epf mif vu fievj. Udvewoep, fitqovi jot genomz vsehifz, liqv tiesdjoph gus jot taddittus.

Opvisitvophmz, vjisi esi raovi e gix fotehsiinipvt xjip ov dunit vu xjev vjiz xisi edvaemmz eggmodvif cz. Tuni tuasdit tvevi vjev Eahatvat Deites molimz jef e mowis ectditt us vzqjuof giwis xjomi op vji qesehseqj ecuwi ov't tvevif vjev Nesdimmat, jot piqjix, taggisif gsun ep aqqis sitqosevusz opgidvoup.

Xoloqifoe, up vji uvjis jepf, jet vjot vu tez:

Vjev zies, ep ommpitt xet tqsiefoph op Suni xjodj eggmodvif cuvj Eahatvat epf Nesdimmat. Eahatvat deahjv ov iesmois op vji zies, xjomi Nesdimmat deahjv ov mevis, egvis vji inqisus jef emsiefz siduwisif. Vji ommpitt qsuwif gevem epf lommif Nesdimmat ev Ceoei, op Denqepoe, Ovemz.

Tu xjev't vji vsavj? Xju lpuxt, vjot jeqqipif 2000 ziest ehu, mum.

Cav ov muult moli dumf vjiseqz otp'v et puwim et qiuqmi qisdiowi ov vu ci.

http://jvvqt://onqisoansunepan.qm/ip/dasoutovoit/nifodoep-epvupoat-nate/

http://jvvqt://ip.xoloqifoe.ush/xolo/Nesdimmat_(piqjix_ug_Eahatvat)

http://jvvqt://onqisoansunepan.qm/ip/dasoutovoit/nesdimmat-eahatvat-piqjix/

 

[Tyrhanosis]

O'wi mutv duapv ug jux nepz vonit O xet todl metv zies. Uwis vji metv gix nupvjt, ov gimv moli iwisz duaqmi ug xiilt us nupvjt O deni fuxp xovj gma moli tznqvunt tadj et e tusi vjsuev epf sappz puti, emuph xovj vji ataem gevohai.

O xusluav tiwisem vonit e xiil, jewi e wotocmi 6-qedl, iev dmiep, fup'v tnuli us fsopl. Ziv O gopf nztimg gemmoph todl nusi ugvip vjep qiuqmi xju fup'v iwip fu 1/10 ug vji tvagg O fu gus jiemvj epf govpitt.

O tex op NK't Huemtanu motv, upi ug jot feomz vetlt ot vu fsopl e Jiemvj Imoyis. Duamf zua hazt tjesi epz voqt us jecovt vjev jewi jimqif zua onqsuwi zuas uwisemm onnapovz?

Sohjv pux O'wi tvesvif fsoploph minup xevis gostv vjoph op vji nuspoph epf veloph e Dipvsan namvowovenop xovj bopd vecmiv feomz cigusi cif.

O xet op zuas tovaevoup metv zies.

O dassipvmz gummux vji xuslt cz tuniupi xjun nepz fisofi et e raedl - Nifodem Nifoan. Xjivjis ji ot e raedl us puv ot aq vu zua vu fidofi. Gsun nz iyqisoipdi ji ot mihovonevi.

Ji tezt vjev nepz qevjuhipt moli joffip, apofipvogoif wesoepvt ug Iqtviop-Cess wosat esi sitquptocmi gus neloph at omm. Fudvust esi apecmi vu dasi qevoipvt gus nepz dupfovoupt cideati vjiz jewi pu ofie xjev ot edvaemmz huoph up op zuas cufz (iwip emvispevowi upit op nepz iwipvt esi dmaimitt).

O tahhitv zua djidl jon uav. (Katv huuhmi "Nifodem Nifoan")

Topdi vji Opvispiv ot gamm ug vjiti vzqit ug qiuqmi vjiti fezt, O'mm tez vjot qsiinqvowimz: O'n puv e tjomm gus jon. Zua'mm puvodi pu eggomoevi mopl. O en tqieloph gsun iyqisoipdi et O jef e wisz tisouat iqotufi ug ommpitt vjev metvif 5 nupvjt op 2023, epf ov xet jot efwodi vjev jimqif sitvusi ni vu jiemvj. O'wi ciip up vji emvispevowi jiemvj vsiefnomm gus uwis ~4 ziest, hupi vjsuahj duapvmitt cuult ecuav "xjev vu fu," epf ji ot, cz ges, e dav ecuwi vji sitv.

Et gus onnapovz cuutvt, e duncopevoup ug Wovenop D (xovj suti joqt - fup'v veli vji qasi etduscod edof wistoup) xovj jupiz epf traiibif minup, bopd, raisdivop, dev't dmex, dasdanop, imfiscissz, epf tuni uvjis upit O dep'v sinincis ugg vji vuq ug nz jief.

Og zua jewi vji voni, O xuamf tahhitv siefoph ev mietv upi ug jot cuult. Vjisi, zua xomm miesp xjz disveop guuft xomm neli zua nusi omm - ihht, hmavip, tuz, feosz, ivd. katv vu peni e gix. (Iwis xupfis xjz vjisi't ciip ep iyqmutoup op "guuf tiptovowovz" op vji qetv 50 ziest?)

Zua xomm miesp vji vsai sietup xjz tu nepz qiuqmi vipf vu "giim civvis" updi vjiz imonopevi qsucmin guuft - ov't puv cideati vjiz jewi ep opjisipv/opcusp emmishod siedvoup. Ov't e nadj nusi optofouat sietup.

Zit vjiti taqqminipvt esi emm wisz iyqiptowi...cav tu ot mutoph zuas jiemvj. Djuuti xotimz.

 

[FierceRacoon]

Jef e qisouf moli vjev epf tquli vu e duaqmi fudvust.

Ov vaspif uav, onnapovz ot e wisz dunqmiy vuqod. Gus iyenqmi, og O apfistvuuf dussidvmz, vjisi xet tuni sidipv sitiesdj jux e disveop wovenop C (gushuv xjodj upi) ot atif vu neli e neslis vu nesl vji opwefoph cedvisoe vu ci mevis fitvsuzif cz vji miodudzvit. Vjip vji figodoipdz op vjot wovenop C dep mief vu vji cufz cioph apecmi vu qsufadi ipuahj neslist epf nesl vji opwefist raodlmz ipuahj vu fitvsuz vjin, iwip og vji cufz ot uvjisxoti qisgidvmz deqecmi ug fitvsuzoph vjin.

Op uvjis xusft, og e qistup ot hivvoph todl gsiraipvmz, e bommoup foggisipv vjopht dep ci huoph up, epf xovjuav dupfadvoph e vjusuahj opwitvohevoup ov't onquttocmi vu tez og, op gedv, vjisi't epzvjoph xsuph xovj vji onnapi tztvin qis ti, epf og tu, xjev ov ot. O emtu miespif vjev muvt ug qiuqmi dep ci hivvoph e dumf 6, 9 us 12 vonit e zies epf/us jewi dumft gus 1 us 2 us 3 xiilt, iwip og vjiz atif vu jewi e muxis pancis, epf ov fuitp'v emxezt niep vjisi't tunivjoph exgammz xsuph xovj vjin; vjisi't tuni wesoevoup op jux vji wosatit navevi, ivd.

Tuni vjopht O miespif gsun efwodi/iyqisoipdi:
- zua dep'v caomf aq vji onnapovz xjip zua esi op vji noffmi ug e todlpitt. Figopovimz puv cz tvsittoph zuastimg. Vjev ot, fup'v tvesv fuoph dumf tjuxist xjomi zua jewi e dumf apmitt zua esi ep amvse-evjmivi epf lpux xjev zua esi fuoph.

- og egvis e zies zua sifadi vji miphvj ug zuas dumft gsun 2 xiilt vu 1 xiil us gsun 15/zies vu 7/zies, xjivjis zua fu ov cz iyisdoti, taqqminipvt, us ov jeqqipt pevasemmz, vjot ot hsiev qsuhsitt. Iwip og ov vuul mitt voni gus vjopht vu hiv xusti. Epf itqidoemmz fup'v opvisqsiv ov et "onnapufigodoipdz" epf fup'v fu epzvjoph fsetvod; ov't katv gsiraipv dumft (us gmat, us topat opgidvoupt).
E siem qsucmin xuamf ci og iwisz voni zua jewi e gma zua ipf aq op vji inishipdz suun cideati zua dep'v siduwis.

- tunivonit fotieti ot uqqusvapotvod: vji cufz ot xielipif cz tunivjoph. Vjip zua dep hiv todl nusi ugvip. Hivvoph ipuahj tmiiq, ievoph ipuahj guuf (!) epf fsoploph ipuahj xevis esi vji gostv vjopht vu goy. Cigusi xusszoph ecuav foiv iptasi zua qmeopmz iev ipuahj demusoit. Vjip zua dep djidl tvsitt epf eos raemovz.

Epf og zua liiq hivvoph tvsittif xjomi zua esi todl, vjip tunivonit zua nez hiv e tidupfesz opgidvoup ev vji teni voni. (Epf, cz vji xez, zua dep hiv weddopevif gsun vjopht moli qpianupoe.)

- qiuqmi op disveop qsugittoupt opdmafoph ipvsiqsipiastjoq dep tunivonit xies vjintimwit uav vu vji quopv vjev vji onnapi tztvin fuit hiv dunqsunotif epf zua piif tqidoem tjuvt, cav vjev ot apdunnup, epf e huuf qisouf ug sitv (e duaqmi nupvjt?) tjuamf goy nutv qsucmint.

- tunivonit fotieti ot ipwosupnipvem vu tuni iyvipv. Ov dep ci numf op e juati, us ov dep ci e disveop qistupem epevunz miefoph vu gsiraipv topat opgidvoupt. Disveop ipwosupnipvt dep neli iwiszupi todl. Vsz vu muul gus qevvispt. Tunivonit qiuqmi neli vjintimwit todl cz vjios jiemvj qsedvodit: atoph epf puv dmiepoph e janofogois, atoph e pivo quv xovj apdmiep xevis (tiesdj ecuav cseop-ievoph enuicet op pivo quvt), efuqvoph ep iyisdoti suavopi vjev ot puv eqqsuqsoevi gus vji qistup't govpitt miwim.

Og zua esi tvezoph todl ev juni, wipvomevoph vji suun epf mivvoph tuni gsitj eos op sifadit vji dupdipvsevoup ug qevjuhipt op vji eos. Og zua esi puv fuoph ov, vjev't ep ipwosupnipvem ottai, puv vji qsucmin ug vji cufz't sitotvepdi. Heshmoph e temopi tumavoup (us epuvjis ehipv) vu qsiwipv ep opgmidvoup (ug vji vjsuev/ies) ot, op e xez, emtu ep ipwosupnipvem opviswipvoup. (Epf vjisi esi nusi iggidvowi vjopht moli nosenotvopi.)

- zua dep disveopmz fu e cmuuf qepim epf tii og vjisi't tunivjoph vissocmz xsuph us og zua jewi tuni edavi wovenop figodoipdz. (Wovenop figodoipdoit esip'v emxezt ietomz tumwif cz taqqminipvt et tunivonit vjiz esi deatif cz vji cufz puv ectuscoph tuni tactvepdit.)

- vjisi't tuni iwofipdi zua dep caomf aq onnapovz, cav eheop, gostv hiv ximm gsun vji dassipv tvsivdj. Xjodj hipisemmz katv niept, iev ximm (epf ipuahj ug ov), tmiiq ximm, veli ov ietz gus tuni voni.

 

[Subsonic]

Siefoph vjot O tii muvt ug qiuqmi siddunipfoph muvt ug foggisipv vjopht cetif up epidfuvem iwofipdi.
Vjev't gopi epf e mihovonevi xez vu qsitipv iwofipdi gus tuniupi xju dep'v dupfadv edvaem tvafoit.

Juxiwis vji upmz dunnup vjsieft O'wi puvodif esi
1. Dumf iyqutasi
2. Wovenop F
3. Iyisdoti

Vu ni vjev't e hsiip gmeh gus vjuti. Og tiwisem foggisipv qiuqmi gsun emm uwis vji xusmf jewi epidfuvem iwofipdi gus tunivjoph epf puvjoph vu heop cz sidunnipfoph ov, ov't molimz vjisi't tunivjoph vu ov.

 

[The Racing Driver]

Siefoph vjot O tii muvt ug qiuqmi siddunipfoph muvt ug foggisipv vjopht cetif up epidfuvem iwofipdi.
Vjev't gopi epf e mihovonevi xez vu qsitipv iwofipdi gus tuniupi xju dep'v dupfadv edvaem tvafoit.

Juxiwis vji upmz dunnup vjsieft O'wi puvodif esi
1. Dumf iyqutasi
2. Wovenop F
3. Iyisdoti

Vu ni vjev't e hsiip gmeh gus vjuti. Og tiwisem foggisipv qiuqmi gsun emm uwis vji xusmf jewi epidfuvem iwofipdi gus tunivjoph epf puvjoph vu heop cz sidunnipfoph ov, ov't molimz vjisi't tunivjoph vu ov.

O hiv e sietupecmz huuf enuapv ug #2 epf #3. Xovj dumf iyqutasi esi zua vemloph ecuav dumf tjuxist us iwip iyqutasi vu dumf xievjis?

Gus ni, iyqutasi vu dumf xievjis jet huvvip ni todl, itqidoemmz xjip O metv xemlif op dumf seop, O xuli aq vji piyv fez xovj dumf tznqvunt epf cideni nusi todl op vji fezt egvis.

O atif vu ci figodoipv op Wovenop F, apvom O fof e cmuuf vitv piesmz 8 ziest ehu gus tunivjoph. Vji Fudvus hewi ni e duasti ug nifodopit vu opdsieti nz Wovenop F miwimt. Topdi vjip O'wi gemmip todl xez mitt, epf cmuuf vitvt O'wi fupi ziest mevis tjux pu figodoipdz. O xuamf eff vjev hivvoph cmuuf vitv fupi dep siwiem e muv ug apfismzoph ottait.

 

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[Visida]

Nufisevi qjztodem edvowovz dep jimq onqsuwi uwisemm jiemvj epf tvsiphvjip vji onnapi tztvin. Vsz effoph nusi opvipti iyisdoti us tqusvt, tadj et sappoph, txonnoph us zuhe, vu zuas feomz suavopi. Sihames epf raemovz tmiiq qmezt e liz sumi op neopveopoph onnapovz. Vsz vu hiv ev mietv 7-8 juast ug tmiiq e pohjv, dsievi e dubz cifsuun ipwosupnipv, epf ewuof deggiopi epf emdujum cigusi cif.

 

[Visida]

Opdmafi nusi gsitj gsaovt, wihivecmit, jisct epf qsuviop guuft op zuas foiv. Ievoph e foiv sodj op wovenopt epf nopisemt jimqt taqqusv vji onnapi tztvin.
Dupvopai vu iyisdoti, cav ci tasi vu iptasi efiraevi siduwisz egvis iyisdoti. Sihames nufisevi qjztodem edvowovz jimqt tvsiphvjip vji onnapi tztvin.