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Constantly anxious? Ease your mind by asking yourself this one question

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Constantly anxious? Ease your mind by asking yourself this one question

Bestselling author Martha Beck has tried many things over her 62 years of life to quell the anxiety that’s been her constant companion since childhood.

The Harvard-trained sociologist experimented with therapy, medication, self-compassion practices and many, many hours of meditation.

Then, as collective worry spiked during the COVID-19 pandemic, Beck dug into scientific research on anxiety as she was teaching an online course on creativity, and it led to a thrilling discovery: anxiety and creativity have an inverse relationship. Turn one on and the other turns off.

“It was really one of those aha moments,” Beck, who is also Oprah Winfrey’s go-to life coach, said in an interview. “And I just walked around my room going, ‘I don’t have to be anxious anymore. I know how to shut it down.’”

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Shelf Help is a wellness column where we interview researchers, thinkers and writers about their latest books — all with the aim of learning how to live a more complete life.

Even people who don’t consider themselves creative can tap into this inherent capacity of the human brain to step away from worry and live with more connection and joy, Beck says in her new book, “Beyond Anxiety: Curiosity, Creativity, and Finding Your Life’s Purpose” (Penguin Random House).

Beck spoke to The Times about how to identify anxiety’s lies, engage the creative side of our brain and why our worries are linked to the structure of our economy.

This interview has been condensed and edited for clarity.

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How did you come to realize the relationship between creativity and anxiety?

I started using a technique that’s in the book that I call KIST (kind internal self-talk). It’s a form of Tibetan loving-kindness meditation for the self. I started to silently repeat to myself, “May you be happy. May you be well. May you feel safe. May you be protected.” And like a drought condition with a little trickle of water coming in, I focused on that trickle of water where there was no anxiety.

Martha Beck, author of "Beyond Anxiety"

Martha Beck, author of “Beyond Anxiety”

(Photo by Rowan Mangan)

Then I found out that just by using kind self-talk, I could get a client to feel calm in five minutes if they learn to focus their minds on wishing themselves well. Then I added the creativity piece. You start with kindness. Be kind to yourself, as kind as you know how to be to anyone. Come back to kindness and your anxiety will come down to calm. But then, because we live in a world that is basically an externalized structure of the anxiety inside our brains, the moment we’re in touch with the world we get spun into anxiety again, unless we have a really hard anchor into something else. The something else is creativity.

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So, kindness gets us to peace, and then instead of saying, “What can I do now?” ask yourself, “What can I make now?” That shift takes you into curiosity and into the part of the brain that connects things together and solves mystery — you’re in creativity. And that opens you up, where anxiety closes you down and crunches you.

“Instead of saying, ‘What can I do now?’ ask yourself, ‘What can I make now?’ That shift takes you into curiosity and into the part of the brain that connects things together and solves mystery — you’re in creativity.”

— Martha Beck, author of “Beyond Anxiety.”

You say that “anxiety always lies.” How can we know it’s anxiety lying?

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Fear is a natural response to something threatening in the environment. If you see something scary — someone pulls a gun on you or there’s a bear — you’ll have a jolt of very, very clear, high energy that will say, “Do this.” It’s a very dramatic thing, and we don’t need it very often.

But we’re anxious all the time, because anxiety is not about what’s here. It’s about what we think could be somewhere, someday, maybe. So there’s no limit to it. There’s no rest from it, because it’s not real. Anything that we’re afraid of that isn’t happening now is a self-deception. It’s an innocent lie, but it’s still saying, “You should be afraid.” And if there’s nothing to be afraid of and you’re telling yourself, “I should be afraid,” it’s not the truth of your circumstance. It’s not real. That’s why anxiety always lies.

Your insights in this book were informed by the work of neuroanatomist Jill Bolte Taylor, who says the brain’s right hemisphere is home to creativity, compassion and peace, while the analytical, linear left hemisphere is where anxiety lives. The right hemisphere sounds way better, so why wouldn’t we be there all the time?

One of the problems is that the right hemisphere doesn’t track time. We live in a world that requires scheduling and the measurement of time, where people are anxious, where everything is monetary eventually. We’re all engaged in this monetary pursuit, which is the core of our society, and that’s fundamentally anxiety-driven.

Book cover for "Beyond Anxiety: Curiosity, Creativity, and Finding Your Life's Purpose," by Martha Beck

Book cover for “Beyond Anxiety: Curiosity, Creativity, and Finding Your Life’s Purpose,” by Martha Beck

(Penguin Random House)

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Is this why you say we need a new economic system to support more right-brained living? What might that look like?

We’re looking at an economy where familiar structures are collapsing. Our model is a rigid pyramid of wealth and power, with the very rich at the top, all the way down to the poor at the bottom. That is culture. Culture is very left brain. An alternative to that is nature. Everything in nature exists in ecosystems. All living things require space; energy, like sunlight; and water, which is the basis of all life on this planet; and ecosystems will emerge. If you doubt it, don’t clean your fridge for a month and then look inside there and see what’s evolved.

People can create economic ecosystems around themselves. The energy is actually desire: you have a natural desire to fulfill your destiny. The water is your creativity: this is what is needed to give shape to your destiny, to take the next step forward, so you start to make things. And then the space is our time. The idea is to give enough time to identify your real desires and to create whatever happens, and I believe it’s like not cleaning your fridge for a few weeks: a system of value begins to emerge in your life and then it starts to spread.

There’s never been a more important time than now to stop anchoring yourself in structures that are collapsing and start investigating your inherent curiosity. If you can give yourself that space and the kindness to be quiet and start to think, “What can I make?” it gets very interesting.

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TAKEAWAYS

from “Beyond Anxiety”

What about people who insist they’re not creative?

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When NASA tested adults to see how many creative geniuses they could find to hire, they found that 2% of adults rate as creative geniuses. Someone then thought to test 4- and 5-year-olds and found that 98% of them were creative geniuses. So somewhere along the way, our creative genius gets throttled. If you can be creative the way a 4- or 5-year-old is, it’s pure fun. There’s no judgment.

So you have to bring the kindness factor in over and over. I have a friend who puts together jigsaw puzzles and it calms her and soothes her. That’s her way of doing art. If you cook, by taste especially, you’re doing art. If you plant a garden, you’re doing art. If you throw a dinner party, you’re creating something. You make a sandwich, you’re creating. Every one of us human beings is unbelievably constantly creative.

A lot of people don’t feel creative because they’re physically and emotionally exhausted. The recipe for your life should be this: rest until you feel like playing, then play until you feel like resting, and then repeat.

Woman  leaping from some dark stones to a large colorful stone

In the book, you write, “choose to focus on what makes life enjoyable and meaningful.” Sounds like a no-brainer, but why is this so hard to do?

Because the anxious brain says you’ll be safer if you’re always afraid. There’s nothing wrong now, but there will be, so you better stay scared. If you stay scared, you’ll be more productive. But every test they do on creative problem-solving shows that when you’re scared, you can’t do it. It’s just the lie of anxiety speaking through the whole society, and we all agree, “Yes, we should be very worried.” In a society where everything has to be monetized and attention is at a premium, scaring someone will get their attention.

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So many people are anxious because their lives are full of demands: work, relationships, family. How do we foster a right-brained approach in that atmosphere?

When you’re in a lot of anxiety, it becomes unbearable. That’s how I found my way through all that meditation to the epiphany. And in situations of turmoil and distress and chaos, there’s more motivation to seek that.

The thing I love about kind internal self-talk is that as you start to bring a little kindness into the equation, you then start to become like one of my favorite Persian poets, Hafiz. Part of this poem he wrote goes: “Troubled? Then stay with me for I am not.” Immediately, the kindness that you give yourself begins to go out to other people. And that makes every interpersonal interaction calmer, more mutually affirming. It takes you into the creativity spiral. It doesn’t just make it calm. It makes it creative. It makes it generative. And if there’s a practical problem to be solved, you don’t want to be in a panic. Any practical problem, any interpersonal problem, any personal problem is made better when we abandon our anxiety, find our kindness and move into what we can make. And then we get so involved with living that way that we transcend anxiety altogether, and we don’t have to go back.

Shelf Help is a wellness column where we interview researchers, thinkers and writers about their latest books — all with the aim of learning how to live a more complete life. Want to pitch us? Email alyssa.bereznak@latimes.com.

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Where Do Your Spices Come From?

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Where Do Your Spices Come From?

In 2012, Ethan Frisch was working for a development organization in Afghanistan when he saw a vendor selling wild cumin at a local market.

“I thought I knew my way around spices,” said Mr. Frisch, 38, recalling his experience at the market in Badakhshan Province. “But I had never tasted anything like this.”

Mr. Frisch had worked as a cook in London, where he attended graduate school for international development, and in New York, including time at Tabla, the fine-dining Indian restaurant by the chef Floyd Cardoz and the restaurateur Danny Meyer. He started bringing bags of cumin home to New York to share with friends in the restaurant industry, garnering rave reviews with each taste. He realized that there was a market for spices sourced directly from farmers.

In 2016, he started Burlap & Barrel, a single-origin spice company, with his friend Ori Zohar. The two had collaborated years earlier on Guerrilla Ice Cream, a roving ice cream cart that served flavors inspired by political and activist movements. Mr. Zohar came from a business background, working in marketing and advertising, and helped found a tech start-up that shut down in 2017.

Mr. Frisch put his life savings — about $20,000 — into starting the business. He ran it out of his one-bedroom apartment in Queens, cold-calling restaurants and showing up to kitchens with a backpack full of spices to give chefs a taste. He built up a base of spice suppliers, using skills and connections he developed while working with the Aga Khan Foundation on rural infrastructure projects in Afghanistan, and doing logistics for Doctors Without Borders in Jordan.

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For years, Mr. Frisch and Mr. Zohar flew overseas to stock up on inventory, returning with duffel bags full of cardamom, cumin, nutmeg and more. They would bring back enough spices to “fund the cost of the trip,” Mr. Frisch said. (“I had some funny conversations with the customs officers,” he added.)

In 2019, Burlap & Barrel embarked on its first chef collaboration: a line of masala spice blends with Mr. Cardoz.

After Mr. Cardoz died from Covid-19 in March 2020, his wife, Barkha Cardoz, continued to work with Burlap & Barrel, releasing the blends in October 2020, in honor of what would have been Mr. Cardoz’s 60th birthday. The company received more than a thousand orders that day — its biggest day of sales at that time.

The founders realized that there was “a way to connect a home-cook audience to a chef, through a spice blend,” Mr. Frisch said, and collaborations became a core part of their business. Amid the early months of the pandemic, Mr. Frisch and Mr. Zohar saw an increase in orders as more people made their meals at home.

In April 2023, another breakthrough moment came when they appeared on the reality TV show “Shark Tank.”

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“It almost doesn’t even taste like conventional cinnamon — I mean, it’s, like, incomparable,” Gwyneth Paltrow, a guest “Shark,” said after trying the brand’s Royal Cinnamon variety from Vietnam.

Mr. Frisch and Mr. Zohar didn’t end up with a deal, but they gained publicity and a surge of new customers. In 2024, the company did about $9 million in sales, according to Mr. Frisch.

Over the years, they have collaborated with chefs including Marc Murphy; Ashleigh Shanti; Sohla and Ham El-Waylly, who are New York Times contributors; and the fashion designer and cookbook author Peter Som. Recently, they teamed up with Martha Stewart on a poultry seasoning, and with Jane Goodall on jars of honey from the Miombo woodlands of Tanzania.

Now, more than eight years later, what began as a scrappy passion project is a growing brand and social enterprise with big-name collaborations, home-cook devotees, celebrity fans and cameos in the background of the FX show “The Bear.”

The chefs Omar Tate and Cybille St. Aude-Tate, founders of Honeysuckle Provisions, an Afrocentric grocery and cafe in West Philadelphia that was named one of Eater’s best new restaurants of 2023, collaborated with Burlap & Barrel. They wanted to work with them, Mr. Tate said, both because of the sheer flavor of the spices, and because of their ethical and intentional approach to working with farmers.

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“They make sure that the communities that they are sourcing from are respected — not just through the ingredients that are being extracted and that they’re exporting to make these profits, but they’re also redistributing that wealth to the community,” Mr. Tate said.

At Hani’s Bakery and Cafe in Lower Manhattan — a new spot from Miro Uskokovic, the former Gramercy Tavern pastry chef, and his wife, Shilpa Uskokovic, an editor at Bon Appétit — Burlap & Barrel’s Royal Cinnamon is used in their popular malted cinnamon buns.

The cinnamon “is the only one we’ve found that offers the right combination of strength and florality to stand up to all that cream cheese and butter,” Mr. Uskokovic wrote in an email.

“As a chef, the one thing that we have always lacked is any kind of traceability or any kind of transparency in spices, in herbs,” said Rick Bayless, the celebrated Chicago chef and restaurateur who specializes in Mexican cuisine. “When I found Burlap & Barrel, I wanted to get to know these guys and see what they were doing, because they were telling stories about who grew this cumin and who grew these peppercorns.”

Transparency and storytelling is at the heart of the business. As what’s known as a public benefit corporation — a for-profit company that focuses on contributing to a social good — Burlap & Barrel seeks “to connect smallholder farmers to high-value markets,” said Mr. Zohar, 39.

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“Our business works because we’re paying the farmers more, which then allows the farmers to not just grow the spices, but they clean the spices, they dry the spices, they grind the spices, they prepare them for export,” he said.

The company now consists of 20 people, most of whom are contractors, and works with farmers in about 30 countries including Vietnam, Turkey and Guatemala, often helping with the logistics of the export process. The founders visit farms to meet the farmers and see firsthand the practices and products of each potential partner.

Shadel Nyack Compton, the owner and managing director of Belmont Estate, a family farm and tourist destination in Grenada, works with Burlap & Barrel to sell nutmeg and bay leaves. The farm — whose main crop is cocoa — has been in her family for 80 years.

In 2021, Ms. Nyack Compton found Burlap & Barrel online. She was looking for new business and wanted to work with a company that was interested in developing a relationship with farmers. “We want our story to be told,” she said.

“Spices represent a lot to a lot of different people,” Mr. Frisch said. “A spice jar becomes a way to tell a story, to evoke a memory, to teach about a culture or a cuisine, to give someone the opportunity to do their own cooking in a different way.”

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Burlap & Barrel is unique, Ms. Nyack Compton said, because the company works to “establish this kind of equitable, transparent supply chain,” an approach she said is more often seen in the cocoa and chocolate space. With spices, she said, “it’s very novel.”

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Man who exploded Tesla Cybertruck outside Trump hotel in Las Vegas used generative AI, police say

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Man who exploded Tesla Cybertruck outside Trump hotel in Las Vegas used generative AI, police say

The highly decorated soldier who exploded a Tesla Cybertruck outside the Trump hotel in Las Vegas used generative AI including ChatGPT to help plan the attack, Las Vegas police said Tuesday.

Nearly a week after 37-year-old Matthew Livelsberger fatally shot himself, officials said according to writings, he didn’t intend to kill anyone else.

An investigation of Livelsberger’s searches through ChatGPT indicate he was looking for information on explosive targets, the speed at which certain rounds of ammunition would travel and whether fireworks were legal in Arizona.

Kevin McMahill, sheriff of the Las Vegas Metropolitan Police Department, called the use of generative AI a “game-changer” and said the department was sharing information with other law enforcement agencies.

“This is the first incident that I’m aware of on U.S. soil where ChatGPT is utilized to help an individual build a particular device,” he said. “It’s a concerning moment.”

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In an emailed statement, OpenAI said it was committed to seeing its tools used “responsibly” and that they’re designed to refuse harmful instructions.

“In this case, ChatGPT responded with information already publicly available on the internet and provided warnings against harmful or illegal activities. We’re working with law enforcement to support their investigation,” the emailed statement said.

Launched in 2022, ChatGPT is part of a broader set of technologies developed by the San Francisco-based startup OpenAI. Unlike previous iterations of so-called “large language models,” the ChatGPT tool is available for free to anyone with an internet connection and designed to be more user-friendly.

During a roughly half-hour-long news conference, Las Vegas police and federal law enforcement officials unveiled new details about the New Year’s Day explosion.

Among the specifics law enforcement disclosed: Livelsberger stopped during the drive to Las Vegas to pour racing-grade fuel into the Cybertruck, which then dripped the substance. The vehicle was loaded with 60 pounds (27 kilograms) of pyrotechnic material as well as 70 pounds (32 kilograms) of birdshot but officials are still uncertain exactly what detonated the explosion. They said Tuesday it could have been the flash from the firearm that Livelsberger used to fatally shoot himself.

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Authorities also said they uncovered a six-page document that they have not yet released because they’re working with Defense Department officials since some of the material could be classified. They added that they still have to review contents on a laptop, mobile phone and smartwatch.

Among the items released was a journal Livelsberger kept titled “surveillance” or “surveil” log. It showed that he believed he was being tracked by law enforcement, but he had no criminal record and was not on the police department’s of FBI’s “radar,” the sheriff said Tuesday.

The log showed that he considered carrying out his plans in Arizona at the Grand Canyon’s glass skywalk, a tourist attraction on tribal land that towers high above the canyon floor. Assistant Sheriff Dori Koren said police don’t know why he changed his plans. The writings also showed he worried he would be labeled a terrorist and that people would think he intended to kill others besides himself, officials said.

Once stopped outside the hotel, video showed a flash in the vehicle that they said they believed was from the muzzle of the firearm Livelsberger used to shoot himself. Soon after that flash, video showed fire engulfing the truck’s cabin and even escaping the seam of the door, the result of considerable fuel vapor, officials said. An explosion followed.

Livelsberger, an Army Green Beret who deployed twice to Afghanistan and lived in Colorado Springs, Colorado, left notes saying the explosion was a stunt meant to be a “ wake up call ” for the nation’s troubles, officials said last week.

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He left cellphone notes saying he needed to “cleanse” his mind “of the brothers I’ve lost and relieve myself of the burden of the lives I took.”

The explosion caused minor injuries to seven people but virtually no damage to the Trump International Hotel. Authorities said that Livelsberger acted alone.

Livelsberger’s letters touched on political grievances, societal problems and domestic and international issues, including the war in Ukraine. He wrote that the U.S. was “terminally ill and headed toward collapse.”

Investigators had been trying to determine if Livelsberger wanted to make a political point, given the Tesla and the hotel bearing the president-elect’s name.

Livelsberger harbored no ill will toward President-elect Donald Trump, law enforcement officials said. In one of the notes he left, he said the country needed to “rally around” him and Tesla CEO Elon Musk.

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Are These Shoes Hideous or Genius?

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Are These Shoes Hideous or Genius?

Some shoes we simply wear. Others, we debate endlessly.

New Balance’s mutant 1906L is clearly in the latter category. Introduced last year, New Balance’s shoe is a mash-up of a sneaker and a loafer, christened the “Snoafer” by the internet. It’s a mutt-like design caught in the liminal space between informal and formal.

Whatever else the Snoafer may be, it has been polarizing. Versions of the shoes keep selling out (though how many have been produced is unclear), yet detractors say that the Snoafer is just plain ugly.

In an edited conversation, Jon Caramanica, Stella Bugbee and Jacob Gallagher, three members of The New York Times staff (two of whom actually purchased the Snoafers) discuss the shoe’s Frankensteinian merits, how it has been received by their respective family members and if it’s actually ugly enough.


STELLA BUGBEE There’s something profoundly perverse about these shoes.

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JACOB GALLAGHER I could see someone saying that they don’t go together in an orange juice and toothpaste sort of way, but perverse? Say more.

BUGBEE They don’t know what they want to be, and yet they are unapologetically themselves. That tension produces an uncomfortable feeling in me — in a good way, I think.

GALLAGHER I felt that way a bit when I saw them online, but when I put them on after buying them and looked down, I thought, “Oh, is that all there is?”

JON CARAMANICA Seeing them, I immediately thought of, say, vintage Geox shoes — the sort of brand you might see in a print ad deep into the cheap pages of a men’s magazine. Or even worse, those terrible attempts at athletic office footwear from Cole Haan. We all hate those things.

GALLAGHER You’re talking about Cole Haan’s LunarGrands, which were a monstrosity. They called attention to their juxtapositions. The upper was dressy, while the sole, which was often neon, was not just informal, but futuristic. Or so Cole Haan wanted you to think. The 1906Ls though, meld. They’re like the creature at the end of “The Substance.” They takes two distinct halves and distort them into one uncanny whole.

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BUGBEE The reaction I got when I posted pictures of the 1906Ls on Instagram was overwhelmingly negative, which only made me think that they were cooler. If everybody hates a thing, it must be doing something right?

GALLAGHER But to go back to your earlier point, Stella. Do you think people thought they were perverse or merely ugly? Are people reacting to this shoe because it’s new or because they find it unappealing? That’s an important distinction.

BUGBEE I can’t tell. I don’t think the 1906Ls are ugly, but that was the consensus from my friends and family.

CARAMANICA My counterpoint is that they are not ugly enough! The black pair especially.

GALLAGHER I’m with Jon here. They’re not ugly. They’re definitely not in the category of Jon’s beloved Balenciaga Triple S, a sneaker that knowingly bonked itself on every branch of the ugly tree.

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BUGBEE People especially hated the tiny “N” on the top.

CARAMANICA That’s funny about the “N” — that’s the gesture on this shoe that feels maybe a touch radical? Like some intersection of a $3 pair of “breathable sock shoes” you’d find on Temu and the very long tail of Virgil Abloh’s sense of play with text on clothing.

GALLAGHER The “N” might be the riskiest thing on the shoe! Who puts a logo there? That to me is part of the appeal. They’re giving something new to a hype consumer (after all, they keep selling out) while knowingly dipping into geriatric territory.

CARAMANICA Can I offer two more reference points for shoes that tried to walk this tightrope before? First, my beloved Jordan Two3 Cavvy from the early 2000s, which is essentially a Prada loafer with an athletic tilting sole and an accentuated elastic top. A messy blend of casual and formal. And second is the Nike Air Verdana, a golf shoe, also from the early 2000s.

In their day, I disliked both of these. But at least on the Cavvy, I have come around to its elegance. Which is to say, maybe the 1906L will just need two decades to be normalized and appreciated.

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BUGBEE I put them more in the category of the Nike Air Rift Tabis — sneakers with mutant ambitions.

CARAMANICA Yes, but the Rifts don’t pretend to any kind of formality.

BUGBEE The 1906Ls do not feel formal to me. They retain their sneakerness.

CARAMANICA Then it sounds like what you want is … a sneaker?

BUGBEE No, I wanted a comfy slip-on, with the shape of a loafer and the sole of a sneaker that would make my whole family want to walk 10 feet away from me in public.

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GALLAGHER So you wanted the repulsion?

BUGBEE Yeah, I like a little troll.

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