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Q&A: Make the most of your workouts by training like the athletes of Team USA

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Q&A: Make the most of your workouts by training like the athletes of Team USA

The past two weeks of Olympic competition in Paris have brought us amazing stories of athletic skill, speed, triumph and redemption.

Perhaps they’ve left you newly inspired to train for a 10K or win your weekend basketball league.

Even if you’re not destined to compete on a world stage, learning how to fuel your body and mind like some of the country’s Olympic and Paralympic athletes may help you boost your own game.

Frederick Richard helped the U.S. men’s gymnastics team win a bronze medal, their first Olympic hardware in 16 years. San Diegan Tate Carew finished fifth in the men’s skateboard park final, and swimmer Ali Truwit — who lost part of her leg in a shark attack last year — will hit the pool in the coming weeks.

All three told The Times about the habits that earned them their spots on Team USA. Their comments have been lightly edited for length and clarity.

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How do you psych yourself up to work out on days when you just aren’t feeling it?

Frederick Richard: I have been in the gym since I was about 4 years old. I’m there because I love it but even so, there are days when I’m a little less inspired. On those days, I try to remember that it is the process that I enjoy and trust, which keeps me focused.

Ali Truwit: Knowing the deeper meaning of what I’m doing and why is my source of mental toughness on the days I’m not feeling like practicing. Right now, that larger purpose for me is turning trauma into hope and showing the world what people with disabilities are capable of. It drives me forward, even when I’m feeling sad or exhausted or in pain.

Is it OK to skip warming up or cooling down if you’re short on time?

Tate Carew: I rarely go into skating without stretching or warming up in some way. I’d rather have a shorter session knowing that I am preventing petty injuries.

FR: The warm-up and cool-down is not something to miss. You have to take care of your body.

What do you eat when you need a quick nutrition boost?

TC: A peanut butter and jelly sandwich.

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FR: Celsius is my go-to drink when I need a little boost.

AT: I like to compete with a light stomach, so I like gluten-free pretzels or sometimes an apple. I love some mini Starbursts right before my race — a little sugar kick.

Do you have any tips about how to space out your meals and snacks?

FR: I definitely try not to eat too close to when I am going to bed.

TC: When I’m hungry, there is no such thing as a bad time to eat.

Any tips for staying properly hydrated? If you get sick of drinking water, is there anything you substitute instead?

AT: I carry a water bottle everywhere, all the time and try to just always be drinking. I also love Gatorade Zero!

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TC: Watermelon has been a great substitute for me if I don’t feel like drinking water.

How do you get over jet lag when you travel for competitions?

FR: We generally try to get to places a day or two prior to the competition so that we can adjust to the time and the surroundings. For the Olympics we got to France about a week in advance.

AT: The way to handle conditions that aren’t ideal is to have handled them many times before in your practices. Then you know and believe you can do well anyway.

If you have trouble falling asleep the night before a high-stakes competition, what do you do?

AT: I’ve learned to put habits in place — like warm showers, relaxing mantras and funny shows — that take my mind to a more peaceful place.

FR: I try not to get too stressed, which I can do if I keep the big picture in mind. Trusting in the process is the key for me. I did bring my own mattress to Paris though!

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Are there any mindfulness or meditation exercises that you find helpful?

TC: Whenever my mind feels extremely cluttered, I ask myself, “What problem do I have at this very moment?” Meaning, even if you are dealing with a lot in your home life, relationships, work, etc., what problems are you dealing with at that very moment?

AT: I love calm.com and Tamara Levitt! She has a very soothing voice, helpful big-picture insights, and breathwork. I also use progressive muscle relaxation as I’m trying to fall asleep, and I think that encourages the mind and body to let go.

How do you filter out distractions when it’s time to compete?

TC: I made my goals this year so clear that nothing would get in the way of me succeeding.

AT: I remind myself that work works and I’ve done the work. That helps a lot. One of the many reasons I train so hard is so that I can say that to myself before races.

I also just love racing so when I’m in a race, it’s often the only time of day for me that my mind is totally clear and focused.

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If you make a mistake in the middle of a competition, how do you move forward instead of dwelling on it?

FR: I know that gymnastics is a judged sport so perfection is difficult. I also know that everyone is going to have some mistakes.

TC: Everything happens for a reason. In a way, it’s motivating for me.

Are there any other tips you’d like to share?

AT: Focus on what you love about competing — the people, the places, the habits you’ve ingrained in yourself, the joys of the process — and the rewards will be there no matter what.

These comments have been lightly edited for length and clarity.

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Video: Boeing’s Starliner Travels Back to Earth Empty

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Video: Boeing’s Starliner Travels Back to Earth Empty

new video loaded: Boeing’s Starliner Travels Back to Earth Empty

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Boeing’s Starliner Travels Back to Earth Empty

The two NASA astronauts who traveled on the spacecraft to the International Space Station remained there after NASA officials decided it would be safer for Starliner to return without crew aboard.

“And we just heard confirmation that the umbilicals are retracting and hooks are beginning to drive.” “Separation confirmed. Starliner is now backing away from station and starting its return to Earth. Starliner’s thrusters will then complete two short firings to gradually increase the separation speed to help the spacecraft carefully move away from the orbiting lab.” “The vehicle is now about two meters away from the International Space Station. At the time of undocking, Starliner and the International Space Station were flying approximately 260 statute miles over central China.” “During this burn sequence, Starliner’s thrusters will perform a series of 12 short firings. The entire sequence takes about five minutes to complete and allows Starliner to quickly break out to outside the approach ellipsoid, or A.E. And about four minutes into the burn sequence, Starliner will exit the keep-out sphere, or the K.O.S.” “We have one more burn to go, but they have confirmed that Starliner has crossed the keep-out sphere, or the K.O.S., which is an imaginary 200-meter sphere centered on the International Space Station that helps flight controllers here on the ground monitor the arrival and departure of visiting vehicles.” “Station, Houston, Space to Ground 2, Starliner has exited the keep-out sphere.”

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California Health and Human Services chief Dr. Mark Ghaly to step down

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California Health and Human Services chief Dr. Mark Ghaly to step down

Dr. Mark Ghaly is stepping down as head of the California Health and Human Services Agency after an eventful tenure that included the eruption of the COVID-19 pandemic, Gov. Gavin Newsom announced Friday.

Newsom called Ghaly “a driving force for transformative changes to make healthcare more affordable and accessible,” whose leadership during the pandemic “saved countless lives and set the stage for our state’s strong recovery.” The governor’s office also credited Ghaly with reimagining Medi-Cal, the California Medicaid program; overhauling the state behavioral health system; and launching efforts to make crucial medications more affordable, among other initiatives.

Ghaly was appointed in 2019 to lead the state agency, which oversees a slew of California departments and offices that handle public health, mental health, assistance to people with developmental disabilities and a range of other health and social services.

Ghaly will stay at the agency through the end of the month. Newsom is appointing California Department of Social Services Director Kim Johnson to replace Ghaly in October. The Times talked to Ghaly this week about his tenure.

This conversation has been edited for length and clarity.

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What were the three biggest challenges you faced at Health and Human Services, and what are the three biggest challenges facing your successor?

One of the big ones was navigating, under the governor’s leadership, this state through our COVID response — that obviously is a huge one. The second one, I think, is really addressing a comprehensive overhaul of our safety net …. And then the third piece has been, how do we make sure that for all Californians, we’re making progress to keep these basic necessities affordable, like healthcare … ?

The successor will certainly need to continue implementing the really thoughtful policy agenda that has stitched together … this real tapestry of programs and services that, when implemented successfully, I think really changed the arc of the lives of a lot of Californians, in particular the most vulnerable.

The focus on the principles of equity … I have no doubt that will continue to be a focal point. And then just on the last point, there’s a lot of pundits and detractors on the affordability agenda: Can we make thoughtful policy decisions and implement them to make things more affordable for Californians?

Having started a year before the pandemic, if you knew then what you know now, is there anything that you would do differently, in terms of the COVID response in California?

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If you had told me that we had to successfully navigate California — the largest state in the nation — with one of the lowest end death rates from the disease, with a very thoughtful path to economic recovery, and while achieving that, build up and grow the California Health and Human Services Agency’s investment by nearly 50% over these six years, I would have said, ‘Sign me up for that job any day of the week. What a privilege.’

But of course, there are things that happened during the pandemic, that as it goes on and you think through it, you hope you may do something different in the future. And I would say No. 1 on the list for me … is how we supported young people with learning and school.

You’ll remember early on, the question about how to handle … schools as places where people become infected and go home and infect other vulnerable people — we were learning more about this sneaky airborne virus that mutated as it went along. And we made decisions in this state to have kids stay home, [to] really lean into virtual distance learning, and it stuck much longer than I think people had hoped …. And the governor put together a number of programs that supported their education in all sorts of forms.

But I think knowing what we know now about both the virus, the length of the pandemic — some of that information would have been helpful in those early days, weeks, months, around how we supported kids in schools.

During your time at the agency, we’ve seen some major changes in how California handles severe mental illness: the opening of CARE Court and Senate Bill 43, which broadened the definition of grave disability for involuntary treatment …. Do you think it is bringing about the change that was hoped for?

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When I say the full transformation of the safety net, I can think of no better issue, single issue to focus on than behavioral health. Under Gov. Newsom’s leadership, we have changed from a focus on mental health to behavioral health, to include the very real need to focus on addiction and substance use disorders, its connection to things like housing instability and homelessness, its connection to incarceration.

When I came into this job, in my actual interview with the governor before I was appointed, we talked about how much we wanted to change the trajectory of people with serious mental health and behavioral health conditions, because in so many ways, the often ending place for individuals was jail, incarceration, prison ….

[With CARE Court] our goal was not just to get people in the line, but to get people in the front of the service line that so often are left outside to decompensate … until they do something that gets them arrested, and then suddenly we start to wrap around some of the care that they need, but often in the worst environment possible.

I do think the governor’s many programs that focus on behavioral health … when you take a step back and look at it all together, it’s essentially giving Californians and local government tools that they never had to be able to dream differently and put together a program that, I think, really gives us a credible shot to catch people much earlier in their trajectories with the challenges of behavioral health conditions, rather than what we so frequently do ….

I think we’re going to see these programs really pay off as they become more deeply seated [and] we work through some of the obvious operational challenges.

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California has been expanding Medi-Cal, its Medicaid program, to cover many more people, but there’s been concern from healthcare providers that it doesn’t pay them adequately, which results in a shortage of providers willing to accept Medi-Cal patients. How should California fix that problem?

A: I often tell the governor, ‘Look, there’s four basic things when you talk about health services. You think about benefits, you think about access, you think about quality, you think about eligibility.’ And I think the governor has addressed all of those areas ….

We made pretty big investments in some of what I’ll call the bread-and-butter rates in Medicaid, bringing them either to 100% or close to 100% of what Medicare pays in this part of the country. Because of some budget challenges, we had to back off some other planned investments for this coming year, but as that budget starts to hopefully turn around … I know those will be an ongoing place of focus.

Mind you, Medicaid has a lot of different ways for providers and plans to receive payment …. I think as you look at that in totality, the opportunities to recruit providers to take care of the Medicaid population is stronger than it was when Gov. Newsom took office six years ago.

That all said, this has to be an ongoing sort of balance and conversation about how we continue to support this program, because one in three Californians now depend on Medicaid. So many kids — more than 33%, closer to 50% of kids — are dependent on Medicaid. When you have that vital a safety net program, we must continue to keep our eye on all four of those elements: quality, access, eligibility and benefits.

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Earlier this year, the Office of Health Care Affordability announced a target of 3% annual growth in healthcare spending, to be phased in over time. How do you anticipate that healthcare providers will reach that target, given the kinds of pressures that have ramped up costs in the past — things like labor costs and inflation?

I think it’s going to require some real movement away from our traditional views on how you operate healthcare. We’re going to really have to make some decisions about moving more things upstream — promoting prioritizing things like preventative care and primary care, helping support other access points for people where access is challenging, and frankly speaking, really looking at some of the benefits of each of the different entities in the whole healthcare delivery system ….

We don’t expect everyone in California to always be there. There will be some conditions that legitimately push the markets in a different direction.

But as a whole, if we don’t chase a target that is both aggressive and achievable, that affordability problem that so many Californians face won’t just not get better — it is likely to get worse.

Reporters who cover the Capitol have raised concerns about interviews like this becoming rare. I know for me, personally, it’s been unusual to get anyone from the Department of Public Health on the phone. Why aren’t these departments routinely speaking directly to the media, instead of sending written statements?

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Frankly, it is less about a lack of interest in speaking directly to the media — often, the interviews allow directors and leaders to very clearly convey nuance and important points.

My experience has been, so often the questions that reporters want answers to have some ability to be answered very clearly in a written form. And so we’ve used that frequently — not to sort of hide behind something or avoid the live interview — but because it seems and has been adequate in many of those conversations or requests.

One of the things I know you’ve been working on lately is this state plan on services for Californians with developmental disabilities. In California, these services have long been coordinated through a system of nonprofits called regional centers, which contract with the state. Do you believe that system is working for Californians and their families, and if not, what do you think needs to change?

One of the most important themes that got amplified during COVID was this notion of building trust through transparency …. And in my time and experience, I have heard loud and clear [from consumers and their families] that this system is not as transparent as it can be or that it should be, and I agree with that.

So part of the work of this new strategic plan … is recognizing that Gov. Newsom did something unprecedented. He took a rate study from before he came into office and implemented it …. We’re on a trajectory to fully implement that soon [Ghaly is referring to increases in rates paid to regional center vendors that provide services to people with disabilities] …. To say it plainly, we — given the level of investment — should become a lot more of a system that’s able to say “yes” to consumers, rather than “no” or delay.

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How parents and caregivers can evaluate the research on MERT and other potential treatments

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How parents and caregivers can evaluate the research on MERT and other potential treatments

Wave and licensees also highlight a 2022 paper by a technician at a licensee clinic in Australia who is also a doctoral candidate at Australia’s University of the Sunshine Coast.

It looks at data from 28 patients at two MERT clinics in Australia whose brains showed “significant improvement” in their individual alpha frequency waves after treatment.

Although some previous research has found correlations between atypical alpha wave frequency and autism diagnoses, six scientists told The Times that there isn’t yet enough evidence to understand how changes in alpha waves affect autistic traits, or any scientific consensus on whether “improvement” in this pattern of brain activity has any meaningful effect on autistic behaviors.

The report is a retrospective chart review, which examines existing data from patients’ medical records and is often used to identify interesting outcomes worthy of further study.

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By design it does not include a control group, which is what allows researchers to identify whether any changes they see are related to the variable they are studying. Its authors noted in the paper that findings are preliminary and require further study.

“Because this was not a controlled trial or study, [the cause of the changes] could have been anything including placebo effect, any additional therapies the children were receiving, etc.,” said Lindsay Oberman, director of the Neurostimulation Research Program at the National Institute of Mental Health.

Medical research follows a hierarchy of evidence. At the bottom are anecdotes and observations: valid points of information that alone aren’t enough to draw broad conclusions from.

Above that are observational studies that collect and analyze preexisting data in a systematic way. And at the top are randomized controlled trials, which are designed to eliminate as much bias as possible from the experiment and ensure that the thing being studied is responsible for any changes observed.

“Families need to know that there is this gold standard for studies — to make sure that something works to help people with autism, it needs to have what’s called a randomized controlled trial,” said Alycia Halladay, chief science officer at the Autism Science Foundation.

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