6 July 1939 | French Jewish girl, Huguette Gutmajnster, was born in Paris. In August 1942 she was deported to Auschwitz from Drancy. She was murdered in a gas chamber after the arrival selection.

🔴ELIMINATED: Ahmed Muhammad Ahmed Baraka, a Nukhba terrorist in Hamas’ military wing was eliminated in southern Gaza last Thursday. He infiltrated Israel during the October 7 Massacre & took part in the abduction of Israeli civilians, including Alexander Dancyg from Kibbutz Nir Oz. He also assisted in holding numerous hostages, including Nimrod Cohen in southern Gaza. In a separate strike in northern Gaza last Friday, Omar Awadallah, a Nukhba platoon commander & Moataz Mahmoud Mohammed Al-Nimr, a Nukhba terrorist were eliminated. Recently, the terrorists advanced terror attacks against Israeli civilians & IDF troops and operated to restore Hamas’ capabilities, in systematic violation of the ceasefire. The terrorists were eliminated in order to remove the threat they posed.

The exact amount to add to your training each week: - Intensity: go up about 3% per week - Volume: crossing 10% per week is where problems start. 5% to 7% is better - Running 10 miles a week as 4/3/3? Adding one mile per day puts you at 13, a 30% jump - Same math holds for lifting weights and for adding calories @DrAndyGalpin on @hubermanlab

How much water to drink during training: - Take your body weight in pounds and divide by 30. Drink that many ounces every 15 to 20 min - At 200 lbs that's about 7 oz, roughly a third of a 16 oz water bottle - In metric it's 2 ml per kg, so about 180 ml for a 90 kg person - Slow and steady beats one bolus. The gap is there to offset GI distress - After training, weigh in and drink back 125% of what you lost, counting fluid you drank during - Heat, humidity and how hydrated you started shift the number @DrAndyGalpin on @hubermanlab