14 years later, NATO is set to renew its vow to Ukraine

Associated Press

14 years later, NATO is set to renew its vow to Ukraine

Lorne Cook and Stephen McGrath – November 28, 2022

FILE - Ukraine's President Viktor Yushchenko talks with US President George W.Bush, at the NATO Summit conference in Bucharest, Thursday April 3, 2008. NATO returns on Tuesday, Nov. 29, 2022 to the scene of one of its most controversial decisions and where it intends to repeat its vow that Ukraine, now suffering through the tenth month of a war against Russia, will be able to join the world's biggest military alliance one day.(AP Photo/Vadim Ghirda, File)
FILE – Ukraine’s President Viktor Yushchenko talks with US President George W.Bush, at the NATO Summit conference in Bucharest, Thursday April 3, 2008. NATO returns on Tuesday, Nov. 29, 2022 to the scene of one of its most controversial decisions and where it intends to repeat its vow that Ukraine, now suffering through the tenth month of a war against Russia, will be able to join the world’s biggest military alliance one day.(AP Photo/Vadim Ghirda, File)
FILE - Russian President Vladimir Putin gestures as he addresses the media during a press conference on the third day of the NATO Summit conference in Bucharest, Friday April 4 2008. NATO returns on Tuesday, Nov. 29, 2022 to the scene of one of its most controversial decisions and where it intends to repeat its vow that Ukraine, now suffering through the tenth month of a war against Russia, will be able to join the world's biggest military alliance one day.(AP Photo/Vadim Ghirda, File)
 Russian President Vladimir Putin gestures as he addresses the media during a press conference on the third day of the NATO Summit conference in Bucharest, Friday April 4 2008. NATO returns on Tuesday, Nov. 29, 2022 to the scene of one of its most controversial decisions and where it intends to repeat its vow that Ukraine, now suffering through the tenth month of a war against Russia, will be able to join the world’s biggest military alliance one day.(AP Photo/Vadim Ghirda, File)
FILE - NATO Secretary-General Jens Stoltenberg speaks during a press conference at the NATO headquarters, Friday, Nov. 25, 2022 in Brussels, ahead of the Meeting of NATO Ministers of Foreign Affairs taking place on Nov. 29 and 30 in Bucharest, Romania. NATO returns on Tuesday to the scene of one of its most controversial decisions and where it intends to repeat its vow that Ukraine, now suffering through the tenth month of a war against Russia, will be able to join the world's biggest military alliance one day.(AP Photo/Olivier Matthys, File)
NATO Secretary-General Jens Stoltenberg speaks during a press conference at the NATO headquarters, Friday, Nov. 25, 2022 in Brussels, ahead of the Meeting of NATO Ministers of Foreign Affairs taking place on Nov. 29 and 30 in Bucharest, Romania. NATO returns on Tuesday to the scene of one of its most controversial decisions and where it intends to repeat its vow that Ukraine, now suffering through the tenth month of a war against Russia, will be able to join the world’s biggest military alliance one day.(AP Photo/Olivier Matthys, File)

BUCHAREST (AP) — NATO returns on Tuesday to the scene of one of its most controversial decisions, intent on repeating its vow that Ukraine — now suffering through the 10th month of a war against Russia — will join the world’s biggest military alliance one day.

NATO foreign ministers will gather for two days at the Palace of the Parliament in the Romanian capital Bucharest. It was there in April 2008 that U.S. President George W. Bush persuaded his allies to open NATO’s door to Ukraine and Georgia, over vehement Russian objections.

“NATO welcomes Ukraine’s and Georgia’s Euro-Atlantic aspirations for membership in NATO. We agreed today that these countries will become members of NATO,” the leaders said in a statement. Russian President Vladimir Putin, who was at the summit, described this as “a direct threat” to Russia’s security.

About four months later, Russian forces invaded Georgia.

Some experts describe the decision in Bucharest as a massive error that left Russia feeling cornered by a seemingly ever-expanding NATO. NATO counters that it doesn’t pressgang countries into joining, and that some requested membership to seek protection from Russia — as Finland and Sweden are doing now.

More than 14 years on, NATO will pledge this week to support Ukraine long-term as it defends itself against Russian aerial, missile and ground attacks — many of which have struck power grids and other civilian infrastructure, depriving millions of people of electricity and heating.

In a press conference Monday in Bucharest after a meeting with Romania’s President Klaus Iohannis, NATO Secretary-General Jens Stoltenberg highlighted the importance of investing in defense “as we face our greatest security crisis in a generation.”

“We cannot let Putin win,” he said. “This would show authoritarian leaders around the world that they can achieve their goals by using military force — and make the world a more dangerous place for all of us. It is in our own security interests to support Ukraine.”

Stoltenberg noted Russia’s recent bombardment of Ukraine’s energy infrastructure, saying Putin “is trying to use winter as a weapon of war against Ukraine” and that “we need to be prepared for more attacks.”

North Macedonia and Montenegro have joined the U.S.-led alliance in recent years. With this, Stoltenberg said last week before travelling to Bucharest, “we have demonstrated that NATO’s door is open and that it is for NATO allies and aspirant countries to decide on membership. This is also the message to Ukraine.”

This gathering in Bucharest is likely to see NATO make fresh pledges of non-lethal support to Ukraine: fuel, electricity generators, medical supplies, winter equipment and drone jamming devices.

Individual allies are also likely to announce fresh supplies of military equipment for Ukraine — chiefly the air defense systems that Kyiv so desperately seeks to protect its skies. NATO as an organization will not offer such supplies, to avoid being dragged into a wider war with nuclear-armed Russia.

But the ministers, along with their Ukrainian counterpart Dmytro Kuleba, will also look further afield.

“Over the longer term we will help Ukraine transition from Soviet-era equipment to modern NATO standards, doctrine and training,” Stoltenberg said last week. This will not only improve Ukraine’s armed forces and help them to better integrate, it will also meet some of the conditions for membership.

That said, Ukraine will not join NATO anytime soon. With the Crimean Peninsula annexed, and Russian troops and pro-Moscow separatists holding parts of the south and east, it’s not clear what Ukraine’s borders would even look like.

Many of the 30 allies believe the focus now must be uniquely on defeating Russia.

“What we have seen in the last months is that President Putin made a big strategic mistake,” Stoltenberg said. “He underestimated the strength of the Ukrainian people, the Ukrainian armed forces, and the Ukrainian political leadership.”

But even as economic pressure — high electricity and gas prices, plus inflation, all exacerbated by the war — mounts on many allies, Stoltenberg would not press Ukraine to enter into peace talks, and indeed NATO and European diplomats say that Putin does not appear willing to come to the table.

“The war will end at some stage at the negotiating table,” Stoltenberg said Monday. “But the outcome of those negotiations are totally dependent on the situation on the battlefield,” adding “it would be a tragedy for (the) Ukrainian people if President Putin wins.”

The foreign ministers of Bosnia, Georgia and Moldova — three partners that NATO says are under increasing Russian pressure — will also be in Bucharest. Stoltenberg said NATO would “take further steps to help them protect their independence, and strengthen their ability to defend themselves.

Cook reported from Brussels.

This Is How the U.S. Totally Misjudged the War in Ukraine

Daily Beast

This Is How the U.S. Totally Misjudged the War in Ukraine

Sascha Brodsky – November 28, 2022

Metin Aktas/Anadolu Agency via Getty Images
Metin Aktas/Anadolu Agency via Getty Images

The war in Ukraine isn’t going the way Russian President Vladimir Putin expected. And he’s certainly not the only one who was caught by surprise—the U.S. expected a rapid Russian success, with the Kremlin’s tanks inside Kyiv within days.

Many U.S. officials from the CIA, the Pentagon, and the White House believed Russia would quickly conquer Ukraine when it invaded last February. But Ukraine mounted an effective defense, and the Russian forces have retreated in some areas after ferocious counter-attacks. The outcome of the war hangs by a thread, and the U.S. was simply not expecting to find itself involved in a major international conflict that could go on for years.

Former military officials and intel insiders have told The Daily Beast that reviews are underway after failures in human intelligence and “lethargic” analysis led to warped predictions.

The misjudgment in Washington, D.C., was near-total. The U.S. did accurately warn that Putin’s threat of invasion was real, while some intel agencies—including those in Kyiv—sought to play down the likelihood of all-out war, but after that the biggest land conflict in Europe since World War II has confounded the world’s most extensive and costly intelligence agencies right here in the U.S.

The Ukrainians were clear from the outset that they would fight off invaders from the East with the same brutal dedication that saw Finland defeat the USSR in the infamous Winter War of 1939. So what went wrong back at the intel offices in Virginia and D.C.? Why did the U.S. not take them seriously enough? And was their analysis of Russia’s decrepit and weary army so badly out of date?

In March, the odds seemed heavily stacked against Ukraine. At the start of the war, Russia had about 900,000 active military personnel across its forces, compared with Ukraine’s 196,600. But a massive influx of Western equipment and a stronger-than-expected Ukrainian offense has surprised observers.

<div class="inline-image__caption"><p>Ukrainian soldiers and volunteer fighters inspect a destroyed Russian tank in an undisclosed location, eastern Ukraine on Nov. 10, 2022.</p></div> <div class="inline-image__credit">Bulent Kilic/AFP via Getty Images</div>
Ukrainian soldiers and volunteer fighters inspect a destroyed Russian tank in an undisclosed location, eastern Ukraine on Nov. 10, 2022.Bulent Kilic/AFP via Getty Images

“I, along with many other people, misjudged the Russian military capabilities before this war began. I thought that they were much better prepared for a war like this,” retired U.S. Army Brigadier General Kevin Ryan said in an interview. “This is a high-intensity war that they hoped would be over soon.”

Ryan has been closely watching the Russian military rebuild after the disintegration of the Soviet Union. From 1998 to 2000, he served as senior regional director for Slavic States in the Office of Secretary of Defense and, from 2001 to 2003, as defense attaché to Russia.

“I think there’s a very real tendency to overestimate the capability of an adversary, not just the Russians, or the Chinese or anybody else,” he said.

Ryan said that Russia invested heavily in modern precision weapons like cruise missiles in recent years. But the problem is that the Russians didn’t have sufficiently trained troops to carry out attacks in Ukraine.

When Russia began building up its forces around the borders of Ukraine in February, “I expected that those forces would work so that they would accomplish their goal not because the Ukrainians couldn’t fight but because the Russians were overwhelming with size,” Ryan said. “And that turned out to be wrong.”

Jeffrey Pryce, a former senior official in the office of the U.S. Secretary of Defense, where he negotiated nuclear disarmament agreements with Russia, Ukraine, Belarus, and Kazakhstan, said in an interview that Russia “had a huge amount” of combat power but “used it very, very badly.”

One fundamental problem for Russia was that it has failed to achieve air superiority in Ukraine, leaving its troops open to attack, Pryce said. “Even if they took an airfield, they didn’t provide air support to a very light unit, and then that unit got decimated,” he added.

Figuring out how a conflict will unfold is no easy task. In an interview, Susan Cho, a former U.S. Army officer who worked in intelligence, said that battles are not just a matter of weapons and personnel.

“There are other factors that play a huge role in determining the outcome of a battle, which include leadership, tactics, tempo, and troop morale—and these factors are much more difficult to estimate prior to an actual war,” Cho added.

The failure by U.S. and allied intelligence agencies to predict how the war in Ukraine would work out is hardly unique, pointed out Hugh Gusterson, an expert in nuclear and drone warfare and professor at the University of British Columbia’s School of Public Policy and Global Affairs.

<div class="inline-image__caption"><p>Part of a destroyed Russian military vehicle is seen at a base used by Russian forces outside Kherson International Airport on Nov. 19, 2022 in Kherson, Ukraine.</p></div> <div class="inline-image__credit">Chris McGrath/Getty Images</div>
Part of a destroyed Russian military vehicle is seen at a base used by Russian forces outside Kherson International Airport on Nov. 19, 2022 in Kherson, Ukraine.Chris McGrath/Getty Images

“Russian intelligence also got Ukraine wrong, repeating their disastrous errors back in 1979 when they told [Soviet leader Leonid] Brezhnev that Soviet soldiers would be welcomed by Afghans (who proceeded to kill 15,000 Soviet soldiers before the Soviet Union gave up),” he added. “And U.S. intelligence failed to foresee the strength of the insurgencies in Iraq and Afghanistan that defeated them.”

Gusterson said predictions about future wars are usually based on the experience of previous wars, but new wars are won by learning from past campaigns and innovating. “In this war, for example, the Ukrainians have made innovative use of drones—drones bought from Turkey and off-the-shelf commercial drones—but who could have predicted that?” he added.

Watch: Infighting between Russian troops leads to deadly friendly fire, reports say Ad: 0:12 0:15 https://s.yimg.com/rx/martini/builds/50810797/executor.htmlScroll back up to restore default view.

Also, Gusterson said intelligence agencies tend to see things from a distance. “They count weapons systems and soldiers under arms, and they repeat military judgments about the relative effectiveness of different weapons systems,” he added. “But wars are not just a contest between weapons systems and armies,” he said. “They are also won by tactical innovation, brilliant commanders, morale, stamina, and civilian solidarity.”

According to retired Lieutenant Colonel Hunter Ripley Rawlings IV, bureaucracy in the U.S. defense establishment may have contributed to the misjudgment of Russian forces.

<div class="inline-image__caption"><p>A man hugs a Ukrainian soldier as local residents gather to celebrate the liberation of Kherson, on Nov. 13, 2022.</p></div> <div class="inline-image__credit">AFP via Getty Images</div>
A man hugs a Ukrainian soldier as local residents gather to celebrate the liberation of Kherson, on Nov. 13, 2022.AFP via Getty Images

“Having worked in the Pentagon, what happens is that people typically get lethargic, that here’s the same intelligence over and over again,” said Ripley, who now runs a nonprofit that provides equipment to Ukrainian troops. “It becomes kind of the drone in the background.”

Rawlings said that it’s unclear what would have been the material benefit if U.S. intelligence had foreseen the strength of the Russian invaders.

“What would we do with that information?” he added. “Well, we could galvanize and strengthen our allies. We could certainly place the 18th Airborne Corps into Poland, which we’ve done since the invasion commenced. But we weren’t going to defend Ukraine. We weren’t going to send men and tanks and materiel into Ukraine to defend them directly. They’ve become stronger allies, but I don’t know that we even saw them as allies. We saw them as on the fence.”

Rawlings said that U.S. intelligence underestimated the importance that drones would play in the war in Ukraine, leaving the Ukrainian forces without enough drones. To keep the supply of drones flowing, his nonprofit has been trying to send Western commercial drones to Ukraine through its neighbor of Poland.

“Poland has been one of our greatest allies and one of our biggest obstacles,” he said. “For a time, they were stopping anything that was remote-controlled.”

Russia Risks Knockout Blow in War as Putin Hits Rock Bottom

Laurence Pfeiffer, a longtime U.S. intelligence community insider whose career included stints as senior director of the White House Situation Room and chief of staff to Director of the Central Intelligence Agency Michael V. Hayden, said the situation in Ukraine “appears to be a kind of a combination of, of a misjudgment of Russian military capability as well as a misjudgment of Ukrainian will and resolve.”

Pfeiffer said that defense establishment bureaucracy was part of the problem. “Your average bureaucrat is going to get rewarded for being conservative in their estimates as opposed to the opposite,” he added. “In other words, there’s a greater risk if I think that they can’t perform as capably as they’re advertising. So, therefore, the safer bet is to just go ahead and invest in a way that assumes that they have the capabilities that their advertising they have.”

Pryce said that there needs to be a reckoning on how the U.S. can better assess potential future conflicts.

“I’m sure that the intelligence community is engaging in a serious review of this,” he added “They’ve been asked by the Hill [to review the war in Ukraine], but they were engaged in it already. And so it’s one of the things that the intelligence community does is they’re constantly assessing, self-critiquing, evaluating, how well they did and how they can do better. And so, you know, I have no doubt that they’re doing a very serious job.”

One aspect of the intel community’s failure, is that the emphasis in recent decades has shifted towards fighting terrorism rather than clashes with global powers, as a result there is simply not as much of an obsession at the Pentagon or in Langley with tracking exactly how a potential superpower adversary will perform on the battlefield.

“There’s no question that from the time of the 9/11 attacks, for some years thereafter, there was an extremely heavy focus on counterinsurgency or operations, and also, just because of the deployments to Iraq and Afghanistan, security policy and security resources are scarce,” Robert B. Murrett, a former senior intelligence official and vice admiral in the Navy, said in an interview. “And when you’re paying a lot of attention to one thing, it tends to degrade the amount of attention you’re paying to things like peer competitors.”

Russia inherited vast quantities of military supplies from the Soviet Union, but much of the equipment is outdated. Rawlings said that of the tanks in Russia’s vaunted First Guards Army, which is fighting in Ukraine, only about a quarter were modernized with modern night vision equipment and ballistic computers for accurate shooting.

“I was very surprised on the ground to see that it was that the Russian army was so far degraded in comparison with what I had expected,” he said.

<div class="inline-image__caption"><p>A woman with Ukrainian flag sitting on atop a car during the celebration of the city's liberation on Nov. 12, 2022 in Kherson, Ukraine.</p></div> <div class="inline-image__credit">Yevhenii Zavhorodnii/Global Images Ukraine via Getty Images</div>
A woman with Ukrainian flag sitting on atop a car during the celebration of the city’s liberation on Nov. 12, 2022 in Kherson, Ukraine.Yevhenii Zavhorodnii/Global Images Ukraine via Getty Images

Rawlings pointed out that President Putin announced in 2016 that he was modernizing the armed forces and proposed new tanks and weapons. But he said that U.S. intelligence failed to grasp how poorly Russian troops would perform on the ground.

Putin “designed new uniforms for his people, which is a lot of pomp and circumstance, but typically harkens the fact that they’re trying to reinvigorate the personnel, and then made a big show of talking about how unit leaders had more autonomy. What we found out is that was the exact opposite.”

Rawlings, who travels regularly to Ukraine, said he has spoken to Ukrainian fighters who had been on the front and said they had never seen a Russian officer on the front line. The Russian officers “were so far removed from the conflict, that the only people that I’ve ever spoken to that ever talked to Russian officers were those that captured them, and they said those Russian officers were overwhelmed.”

With Russia making veiled threats about using nuclear weapons, intelligence agencies are scrambling to assess just how real the threat is. Also at issue is exactly how capable Russia’s nuclear forces are.

“I would like to think that there are a lot of people around D.C. right now completely recalibrating a lot of potentialities because of what we now know about the weakness of the Russian military,” Pfeiffer said. “I mean, they truly are appearing to be, you know, solely a nuclear power. And frankly, there’s a part of me that scratches my head and says, ‘If they’re this bad with everything else? Maybe they’re pretty bad with their nuclear?’”

While fighting is still going on in Ukraine, many U.S. military officials are pointing to China as a potential threat. “China is looking at this war and they’re seeing the same things we are,” Ryan said. They’re seeing a mistake. They’re seeing that they themselves probably anticipated the Russian military was going to be better and more successful than it did in the first. So they’re asking the same question, and they’re wondering what it is that we need to do differently.”

The U.S. needs to learn from lapses in Ukraine, said Stuart Kaufman, a professor of political science and international relations at the University of Delaware. The U.S. needs to rely less on technology to improve its intelligence assessments. “We’ve got great signals intelligence, and we’ve got great photo-reconnaissance,” he said. “What we need is more human intelligence to get at that the human side of military performance. That’s our weak spot.”

How close were House races? A few thousand votes could have swung control

The Hill

How close were House races? A few thousand votes could have swung control

Julia Mueller – November 28, 2022

Republicans retook the House majority in the midterms, but just a few thousands votes in five races could have swung the outcome in favor of Democrats.

In the days after the election, Democrats still had an outside chance to eke out a House win — but Republicans last week narrowly crossed the 218-vote threshold to take House control.

The GOP appears on track to win 222 seats in the 435-seat chamber, meaning Democrats came just five seats short of the majority.

TargetSmart’s Tom Bonier calculated Sunday that Democrats could have held the House if just 3,340 Republican voters instead cast their ballots for Democrats in the five closest House races won by Republicans.

Republicans won in those districts by just over 7,000 votes combined, according to the latest tallies — meaning that Democrats could also have won by mobilizing a few thousand more voters in those elections.

In Colorado’s 3rd Congressional District, far-right Republican Rep. Lauren Boebert beat out Democrat Adam Frisch by just 554 votes — a margin so slim it triggered an automatic recount in the state.

Republican John Duarte beat out Democrat Adam Gray by just 593 votes in California’s 13th District. Along with Colorado’s 3rd, the district is one of the two races still undeclared nearly three weeks after Election Day.

In Michigan’s 10th District, Republican John James won by 1,601 votes over Democrat Carl Marlinga, despite significant blue successes elsewhere in the state. The party flipped the Michigan state House and Senate and secured the governorship in a legislative trifecta, and Democrat Hillary Scholten flipped Michigan’s 3rd Congressional District on the other side of the state.

Republican Zach Nunn won Iowa’s 3rd Congressional District by just 2,144 votes over Democrat incumbent Rep. Cindy Axne, flipping the seat that also represents heavily Democratic Des Moines. Axne had been elected in 2018 as part of the “blue wave” that brought the Democrats to their current House majority.

In New York’s 17th District, Republican Mike Lawler won over Democratic Rep. Sean Patrick Maloney, the head of House Democrats’ campaign arm, by 2,314 votes in the first general election loss for a campaign chair of either party since 1980.

Assuming Republicans win the uncalled races in Colorado in California, the 222-213 House seat split would be a reversal of the results in the 2020 election cycle, when the House broke in the Democrats’ favor by the same numbers.

Though a loss for Democrats, the results are far from the “red wave” many in the GOP predicted ahead of the midterms.

House Minority leader Kevin McCarthy (R-Calif.) last year said Republicans would flip 60 seats or more in the lower chamber, and Republicans were optimistic about being able to take over the Senate as well.

But Democrats grew more hopeful about their chances in both chambers as poll results and special elections showed strong voter support despite historical headwinds against the party in power.

House Speaker Nancy Pelosi (D-Calif.) said on the eve of Election Day that she was “optimistic” about House races others labeled “too close to call” and later contended that her party had a chance to hold on to the House.

“I have always objected to the presentation, the media thread that was out there [that] you can’t win because it’s an off year,” Pelosi said on the day of the midterms.

Democrats will keep control of the Senate, with the Georgia runoff next week determining whether they take 50 or 51 seats.

Young voters appear to have been a major block against the red wave, with post-election research indicating this year’s midterms saw the second-highest turnout among voters under 30 in the last three decades.

That demographic voted overwhelmingly for Democrats, giving the party a critical boost in key races such as the Pennsylvania Senate contest. Though Democrats have typically done well with young voters, Brookings research shows this year saw the group shift even more toward blue candidates.

Young women in particular broke hard for Democrats: CNN exit polling shows nearly three-quarters of women under 30 cast blue ballots. Slightly more than half of women overall were found to have supported Democrats in House races specifically.

Sen. Rick Scott (R-Fla.) said that Republican voters “didn’t show up” for the party on Election Day.

Artillery Is Breaking in Ukraine. It’s Becoming a Problem for the Pentagon.

The New York Times

Artillery Is Breaking in Ukraine. It’s Becoming a Problem for the Pentagon.

John Ismay and Thomas Gibbons-Neff – November 26, 2022

Ukrainian soldiers fire a U.S.-supplied M777 howitzer at Russian positions in the Donetsk region of Ukraine on June 21, 2022. (Tyler Hicks/The New York Times)
Ukrainian soldiers fire a U.S.-supplied M777 howitzer at Russian positions in the Donetsk region of Ukraine on June 21, 2022. (Tyler Hicks/The New York Times)

WASHINGTON — Ukrainian troops fire thousands of explosive shells at Russian targets every day, using high-tech cannons supplied by the United States and its allies. But those weapons are burning out after months of overuse, or being damaged or destroyed in combat, and dozens have been taken off the battlefield for repairs, according to U.S. and Ukrainian officials.

One-third of the roughly 350 Western-made howitzers donated to Kyiv are out of action at any given time, according to U.S. defense officials and others familiar with Ukraine’s defense needs.

Swapping out a howitzer’s barrel, which can be 20 feet long and weigh thousands of pounds, is beyond the capability of soldiers in the field and has become a priority for the Pentagon’s European Command, which has set up a repair facility in Poland.

Western-made artillery pieces gave Ukrainian soldiers a lifeline when they began running low on ammunition for their own Soviet-era howitzers, and keeping them in action has become as important for Ukraine’s allies as providing them with enough ammunition.

The effort to repair the weapons in Poland, which has not previously been reported, began in recent months. The condition of Ukraine’s weapons is a closely held matter among U.S. military officials, who declined to discuss details of the program.

“With every capability we give to Ukraine, and those our allies and partners provide, we work to ensure that they have the right maintenance sustainment packages to support those capabilities over time,” Lt. Cmdr. Daniel Day, a spokesperson for the U.S. European Command, said in a statement.

When the ammunition for Ukraine’s Soviet-era guns, which fire shells 152 mm in diameter, grew scarce shortly after the invasion, NATO-standard howitzers that fire 155 mm shells became some of Ukraine’s most important weapons, given the vast stockpiles of compatible shells held by Kyiv’s partners.

The Pentagon has sent 142 M777 howitzers to Ukraine, enough to outfit about eight battalions, the most recent tally of U.S. military aid to Ukraine shows. Ukrainian troops have used them to attack enemy troops with volleys of 155 mm shells, to target command posts with small numbers of precision-guided rounds and even to lay small anti-tank minefields.

Russia and Ukraine have struggled to meet the demand for artillery ammunition on the front. Russia has turned to North Korea for ordnance, and Ukraine has requested more shells from its allies.

The United States has shipped hundreds of thousands of rounds of 155 mm ammunition for Ukraine to fire in the largest barrages on the European continent since World War II and has committed to providing nearly 1 million of the shells in all from its own inventory and private industry.

Ukrainian forces have also received 155 mm shells from countries besides the United States. Some of those shells and propellant charges had not been tested for use in certain howitzers, and the Ukrainian soldiers have found out in combat that some of them can wear out barrels more quickly, according to U.S. military officials.

After the damaged howitzers arrive in Poland, maintenance crews can change out the barrels and make other repairs. Ukrainian officials have said they would like to bring those maintenance sites closer to the front lines, so that the guns can be returned to combat sooner, the U.S. officials and other people said.

The work on the howitzers is overseen by U.S. European Command in Stuttgart, Germany but may soon fall under a new command that will focus on training and equipping Ukrainian troops.

“It’s not altogether surprising that there are maintenance issues with these weapons,” said Rob Lee, a military analyst at the Foreign Policy Research Institute. “They didn’t get a full training package for them and then were thrown into the fight, so you are going to get a lot of wear and tear.”

The Western artillery weapons provided to Ukraine, in the form of rocket launchers and howitzers, have sharply different maintenance needs. Of the former, HIMARS vehicles need little work to keep firing their ammunition, which is contained in pods of preloaded tubes. But howitzers are essentially large firearms that are reloaded with ammunition — shells weighing about 90 pounds each — and fired many hundreds or thousands of times, which eventually takes a toll on the cannon’s internal parts.

The nature of the artillery duels, in which Ukrainian crews often fire from extremely long distances to make Russian counterattacks more difficult, places additional strain on the howitzers. The larger propellant charges required to do that produce much more heat and can cause gun barrels to wear out more quickly.

Currently, Ukrainian forces are firing 2,000 to 4,000 artillery shells a day, a number frequently outmatched by the Russians. Over time, that pace has caused problems for Ukrainian soldiers using M777 howitzers, such as shells not traveling as far or as accurately.

Some of the issues can be traced, in part, to the howitzer’s design. Built largely with titanium, which is lighter than steel but just as strong, the weapon is easier to move on the battlefield and quicker to set up than earlier guns — a clear advantage for the United States when it began using the M777 in Iraq and Afghanistan in the early 2000s.

In those wars, unlike in Ukraine, the M777 was generally used to fire small numbers of shells in support of troops.

The United States did, however, get a glimpse of what might happen to Ukraine’s M777 howitzers five years ago, during the campaign to defeat the Islamic State group.

In 2017, a Marine artillery battery from Camp Lejeune in North Carolina deployed to Syria with four M777 guns and fired more than 23,000 rounds of 155 mm ammunition in five months of supporting combat operations in Raqqa — nearly 55 times what a typical battery of that size would normally fire in a year of peacetime training.

As a result, three of the battery’s howitzers had to be removed because of excessive wear over the course of that deployment and were replaced with guns held in reserve in Kuwait.

When one of the howitzers went down, the others simply fired more, an option the Ukrainians are forced to choose daily.

At Protests, Guns Are Doing the Talking

The New York Times

At Protests, Guns Are Doing the Talking

Mike McIntire – November 26, 2022

Kimber Glidden, who resigned as the library director for  Boundary County, Idaho after her library became a cause célèbre for conservatives, in Spokane, Wash. on Oct. 28, 2022. (Rajah Bose/The New York Times)
Kimber Glidden, who resigned as the library director for Boundary County, Idaho after her library became a cause célèbre for conservatives, in Spokane, Wash. on Oct. 28, 2022. (Rajah Bose/The New York Times)

Across the country, openly carrying a gun in public is no longer just an exercise in self-defense — increasingly it is a soapbox for elevating one’s voice and, just as often, quieting someone else’s.

This month, armed protesters appeared outside an elections center in Phoenix, hurling baseless accusations that the election for governor had been stolen from the Republican, Kari Lake. In October, Proud Boys with guns joined a rally in Nashville, Tennessee, where conservative lawmakers spoke against transgender medical treatments for minors.

In June, armed demonstrations around the United States amounted to nearly one a day. A group led by a former Republican state legislator protested a gay-pride event in a public park in Coeur d’Alene, Idaho. Men with guns interrupted a Juneteenth festival in Franklin, Tennessee, handing out flyers claiming that white people were being replaced. Among the others were rallies in support of gun rights in Delaware and abortion rights in Georgia.

Whether at the local library, in a park or on Main Street, most of these incidents happen where Republicans have fought to expand the ability to bear arms in public, a movement bolstered by a recent Supreme Court ruling on the right to carry firearms outside the home. The loosening of limits has occurred as violent political rhetoric rises and police in some places fear bloodshed among an armed populace on a hair trigger.

But the effects of more guns in public spaces have not been evenly felt. A partisan divide — with Democrats largely eschewing firearms and Republicans embracing them — has warped civic discourse. Deploying the Second Amendment in service of the First Amendment has become a way to buttress a policy argument, a sort of silent, if intimidating, bullhorn.

“It’s disappointing we’ve gotten to that state in our country,” said Kevin Thompson, executive director of the Museum of Science & History in Memphis, Tennessee, where armed protesters led to the cancellation of an LGBTQ event in September. “What I saw was a group of folks who did not want to engage in any sort of dialogue and just wanted to impose their belief.”

A New York Times analysis of more than 700 armed demonstrations found that at about 77% of them, people openly carrying guns represented right-wing views, such as opposition to LGBTQ rights and abortion access, hostility to racial justice rallies and support for former President Donald Trump’s lie of winning the 2020 election.

The records, from January 2020 to last week, were compiled by the Armed Conflict Location & Event Data Project, a nonprofit that tracks political violence around the world. The Times also interviewed witnesses to other, smaller-scale incidents not captured by the data, including encounters with armed people at indoor public meetings.

Anti-government militias and right-wing culture warriors such as the Proud Boys attended a majority of the protests, the data showed. Violence broke out at more than 100 events and often involved fisticuffs with opposing groups, including left-wing activists such as antifa.

Republican politicians are generally more tolerant of openly armed supporters than are Democrats, who are more likely to be on the opposing side of people with guns, the records suggest. In July, for example, men wearing sidearms confronted Beto O’Rourke, then the Democratic candidate for Texas governor, at a campaign stop in Whitesboro and warned that he was “not welcome in this town.”

Republican officials or candidates appeared at 32 protests where they were on the same side as those with guns. Democratic politicians were identified at only two protests taking the same view as those armed.

Sometimes, the Republican officials carried weapons: Robert Sutherland, a Washington state representative, wore a pistol on his hip while protesting COVID-19 restrictions in Olympia in 2020. “Governor,” he said, speaking to a crowd, “you send men with guns after us for going fishing. We’ll see what a revolution looks like.”

The occasional appearance of armed civilians at demonstrations or governmental functions is not new. In the 1960s, the Black Panthers displayed guns in public when protesting police brutality. Militia groups, sometimes armed, rallied against federal agents involved in violent standoffs at Ruby Ridge, in Idaho, and in Waco, Texas, in the 1990s.

But the frequency of these incidents exploded in 2020, with conservative pushback against public health measures to fight the coronavirus and response to the sometimes violent rallies after the murder of George Floyd. Today, in some parts of the country with permissive gun laws, it is not unusual to see people with handguns or military-style rifles at all types of protests.

For instance, at least 14 such incidents have occurred in and around Dallas and Phoenix since May, including outside an FBI field office to condemn the search of Trump’s home and, elsewhere, in support of abortion rights. In New York City and Washington, D.C., where gun laws are strict, there were none — even though numerous demonstrations took place during that same period.

Many conservatives and gun-rights advocates envision virtually no limits. When Democrats in Colorado and Washington state passed laws this year prohibiting firearms at polling places and government meetings, Republicans voted against them. Indeed, those bills were the exception.

Attempts by Democrats to impose limits in other states have mostly failed, and some form of open carry without a permit is now legal in 38 states, a number that is likely to expand as legislation advances in several more. In Michigan, where a Tea Party group recently advertised poll watcher training using a photo of armed men in camouflage, judges have rejected efforts to prohibit guns at voting locations.

Gun-rights advocates assert that banning guns from protests would violate the right to carry firearms for self-defense. Jordan Stein, a spokesperson for Gun Owners of America, pointed to Kyle Rittenhouse, a teenager acquitted last year in the shooting of three people during a chaotic demonstration in Kenosha, Wisconsin, where he had walked the streets with a military-style rifle.

“At a time when protests often devolve into riots, honest people need a means to protect themselves,” he said.

Beyond self-defense, Stein said the freedom of speech and the right to have a gun are “bedrock principles” and that “Americans should be able to bear arms while exercising their First Amendment rights, whether that’s going to church or a peaceful assembly.”

Others argue that openly carrying firearms at public gatherings, particularly when there is no obvious self-defense reason, can have a corrosive effect, leading to curtailed activities, suppressed opinions or public servants who quit out of fear and frustration.

Concerned about armed protesters, local election officials in Arizona, Colorado and Oregon have requested bulletproofing for their offices.

Adam Searing, a lawyer and Georgetown University professor who helps families secure access to health care, said he saw the impact on free speech when people objecting to COVID-19 restrictions used guns to make their point. In some states, disability-rights advocates were afraid to show up to support mask mandates because of armed opposition, said Searing, who teaches public policy at Georgetown University.

“What was really disturbing was the guns became kind of a signifier for political reasons,” he said, adding, “It was just about pure intimidation.”

Armed Speech

The Armed Conflict Location & Event Data Project has been tracking such incidents in the United States for the past few years. Events captured by the data are not assigned ideological labels but include descriptions and are collected from news sources, social media and independent partners such as the Network Contagion Research Institute, which monitors extremism and disinformation online.

The Times’ analysis found that the largest drivers of armed demonstrations have shifted since 2020. This year, protesters with guns are more likely to be motivated by abortion or LGBTQ issues. Sam Jones, a spokesperson for the nonpartisan data group, said upticks in armed incidents tended to correspond to “different flashpoint events and time periods, like the Roe v. Wade decision and Pride Month.”

In about one-fourth of the cases, left-wing activists also were armed. Many times, it was a response, they said, to right-wing intimidation. Other times, it was not, such as when about 40 demonstrators, some with rifles, blocked city officials in Dallas from clearing a homeless encampment in July.

More than half of all armed protests occurred in 10 states with expansive open-carry laws: Arizona, Georgia, Kentucky, Michigan, North Carolina, Oregon, Pennsylvania, Texas, Virginia and Washington. Three of them — Michigan, Oregon and Texas — allowed armed protesters to gather outside Capitol buildings before President Joe Biden’s inauguration, and in Michigan, militia members carrying assault rifles were permitted inside the Capitol during protests against COVID-19 lockdowns.

Beyond the mass gatherings, there are everyday episodes of armed intimidation. Kimber Glidden had been director of the Boundary County Library in Northern Idaho for a couple of months when some parents began raising questions in February about books they believed were inappropriate for children.

It did not matter that the library did not have most of those books — largely dealing with gender, sexuality and race — or that those it did have were not in the children’s section. The issue became a cause célèbre for conservative activists, some of whom began showing up with guns to increasingly tense public meetings, Glidden said.

“How do you stand there and tell me you want to protect children when you’re in the children’s section of the library and you’re armed?” she asked.

In August, she resigned, decrying the “intimidation tactics and threatening behavior.”

A Growing Militancy

At a Second Amendment rally in June 2021 outside the statehouse in Harrisburg, Pennsylvania, where some people were armed, Republican speakers repeatedly connected the right to carry a gun to other social and cultural issues. U.S. Rep. Scott Perry voiced a frequent conservative complaint about censorship, saying the First Amendment was “under assault.”

“And you know very well what protects the First,” he said. “Which is what we’re doing here today.”

Stephanie Borowicz, a state legislator, was more blunt, boasting to the crowd that “tyrannical governors” had been forced to ease coronavirus restrictions because “as long as we’re an armed population, the government fears us.”

Pennsylvania, like some other states with permissive open-carry laws, is home to right-wing militias that sometimes appear in public with firearms. They are often welcomed, or at least accepted, by Republican politicians.

When a dozen militia members, some wearing skull masks and body armor, joined a protest against COVID-19 restrictions in Pittsburgh in April 2020, Jeff Neff, a Republican borough council president running for the state senate, posed for a photo with the group. In it, he is holding his campaign sign, surrounded by men with military-style rifles.

In an email, Neff said he had since left politics, and expressed regret over past news coverage of the photo, adding, “Please know that I do not condone any threats or action of violence by any person or groups.”

Across the country, there is evidence of increasing Republican involvement in militias. A membership list for the Oath Keepers, made public last year, includes 81 elected officials or candidates, according to a report by the Anti-Defamation League. Most of them appear to be Republicans.

Another nationwide militia, the American Patriots Three Percent, recently told prospective members that it worked to support “individuals seeking election to local GOP boards,” according to an archived version of its website.

More than 25 members of the Oath Keepers and Three Percenters have been charged in the Jan. 6, 2021, attack on the U.S. Capitol. Those organizations, along with the Proud Boys and Boogaloo Boys, make up the bulk of organized groups in the armed-protest data, according to the Times’ analysis.

Shootings were rare, such as when a Proud Boy was shot in the foot while chasing antifa members during a protest over COVID-19 lockdowns in Olympia last year. But Jones said the data, which also tracked unarmed demonstrations, showed that although armed protests accounted for less than 2% of the total, they were responsible for 10% of those where violence occurred, most often involving fights between rival groups.

“Armed groups or individuals might say they have no intention of intimidating anyone and are only participating in demonstrations to keep the peace,” said Jones, “but the evidence doesn’t back up the claim.”

Competing Rights

In a landmark 2008 decision in District of Columbia v. Heller, the Supreme Court held that the Second Amendment conveyed a basic right to bear arms for lawful purposes such as self-defense at home. It went further in a decision in June that struck down New York restrictions on concealed-pistol permits, effectively finding a right to carry firearms in public.

But the court in Heller also made clear that gun rights were not unlimited and that its ruling did not invalidate laws prohibiting “the carrying of firearms in sensitive places.” That caveat was reiterated in a concurring opinion in the New York case.

Even some hard-line gun-rights advocates are uncomfortable with armed people at public protests. Alan Gottlieb, founder of the Second Amendment Foundation, told The Washington Times in 2017 that “if you are carrying it to make a political point, we are not going to support that.”

“Firearms serve a purpose,” he said, “and the purpose is not a mouthpiece.”

But groups that embrace Second Amendment absolutism do not hesitate to criticize fellow advocates who stray from that orthodoxy.

After Dan Crenshaw, a Republican congressman from Texas and former Navy SEAL, lamented in 2020 that “guys dressing up in their Call of Duty outfits, marching through the streets” were not advancing the cause of gun rights, he was knocked by the Firearms Policy Coalition for “being critical of people exercising their right to protest.” The coalition has fought state laws that it says force gun owners to choose between the rights to free speech and self-defense.

Regardless of whether there is a right to go armed in public for self-defense, early laws and court decisions made clear that the Constitution did not empower people, such as modern-day militia members, to gather with guns as a form of protest, said Michael Dorf, a constitutional law professor at Cornell University who has written about the tension between the rights to free speech and guns.

Dorf pointed to an 18th-century Pennsylvania Supreme Court ruling that a group of protesters with firearms had no right to rally in public against a government tax. Some states also adopted an old English law prohibiting “going armed to the terror of the people,” still on the books in some places, aimed at preventing the use of weapons to threaten or intimidate.

“Historically,” said Dorf, “there were such limits on armed gatherings, even assuming that there’s some right to be armed as individuals.”

There is no evidence that the framers of the Constitution intended for Americans to take up arms during civic debate among themselves — or to intimidate those with differing opinions. That is what happened at the Memphis museum in September, when people with guns showed up to protest a scheduled dance party that capped a summerlong series on the history of the LGBTQ community in the South.

Although the party was billed as “family friendly,” conservatives on local talk radio claimed that children would be at risk. (The museum said the planned activities were acceptable for all ages.) As armed men wearing masks milled about outside, the panicked staff canceled all programs and evacuated the premises.

Thompson, the director, said he and his board were now grappling with the laws on carrying firearms, which were loosened last year by state legislators.

“It’s a different time,” he said, “and it’s something we have to learn to navigate.”

How to lose fat and build muscle in 3 simple steps, according to personal trainers

Insider

How to lose fat and build muscle in 3 simple steps, according to personal trainers

Rachel Hosie – November 26, 2022

Couple doing planks
Resistance training is important for body recomposition.Getty
  • Losing fat and gaining muscle simultaneously, known as body recomposition, can be tricky.
  • Eating a high-protein diet in a small calorie deficit, strength-training, and sleeping enough are key.
  • Body recomposition is easier to achieve if you’re new to resistance-training, experts told Insider.

Personal trainers have broken down what it takes to to lose fat and build muscle at the same, to achieve what is known as body recomposition.

As a general rule, to lose fat a person needs to eat fewer calories than they burn, known as being in a calorie deficit, while building muscle requires a surplus.

However, there are certain contexts that make body recomposition easier to achieve, according to Nick Shaw, personal trainer and founder of RP Strength, the official nutrition coaching platform of the CrossFit Games:

  • If you are new to strength training
  • If you are returning to strength training after time off
  • If you have changed your diet to hit the right calories and protein for the first time

Body recomposition is “not the norm” as it’s tricky to achieve, Shaw told Insider.

It may be more difficult for some people due to potential barriers such as their genetics, socio-economics status, or mental health, Dr. Mike Molloy, founder of M2 Performance Nutrition, told Insider. But it’s theoretically possible for anyone to lose fat and gain muscle.

Here’s what personal trainers said you need to nail to give yourself the best chance of achieving body recomposition.

Eat a high-protein diet

Consuming a high-protein diet while in a slight calorie deficit will give you the best chance of holding on to, or even building, muscle while losing fat, research suggests. Don’t drop your calories too low though, or you will be more likely to lose muscle, Emily Servante, a certified personal trainer at Ultimate Performance Personal Training, previously told Insider.

One small 2016 study found that men who consumed more protein while also resistance training and doing high-intensity interval training lost more fat and built more lean body mass, which is everything except the fat.

Another small 2018 study of women found that those who ate a high-protein diet while resistance training lost more fat and built more muscle than those who consumed less protein.

Protein helps muscles recover from workouts and is satiating so keeps you feeling full. It also has a higher thermic effect of food than carbs and fats, meaning the body uses more energy to digest it.

Eating at least 0.7 grams per pound of bodyweight daily is enough to maximize strength gains, according to a meta-analysis published on September 4 in Sports Medicine Open, Insider’s Gabby Landsverk previously reported.

Strength-train

Resistance training is key for body recomposition.

“Most people focus entirely on the weight loss aspect when trying to recomp,” Molloy said. “However, I would argue that most people need to spend as much if not more time putting energy into building muscle mass as well.”

While cardio has many benefits for overall health, and any type of movement burns calories, it’s not essential for fat loss, Molloy said.

2015 meta-analysis found that overweight people who strength-trained lost more fat than those who did cardio.

Another study published in 2021 found that people who mostly did strength-training were less likely to become overweight than people who mostly did cardio.

This is because strength-training causes the body to burn more calories outside of workouts, Molloy said.

Shaw recommends training “like a bodybuilder.”

“Make sure you are training with higher volumes in the gym,” he said, meaning enough reps, sets, and weight. Shaw suggests sets of 8-12 reps of each exercise with weights that are heavy enough to be challenging.

Continue challenging yourself and stimulating muscle growth by applying progressive overload, which means gradually increasing the reps or weights, he said.

Sleep enough and manage stress

As well as eating well and strength training, recovery is also key, Molloy said.

Molloy recommended sleeping for eight hours a night and keeping stress levels down.

2004 study suggested that two nights of less than six hours’ sleep could lead to a 25% increase in hunger, and a 33% increase in cravings of ultra-calorie dense food. This is because ghrelin (known as the “hunger hormone”) increases when a person is sleep-deprived, the researchers found.

Be patient

Body recomposition is not a fast process, so patience is required, the experts said.

“Unlike weight loss that can be very rapid (demonstrated with the prevalence of hardcore crash diets), building muscle is a notoriously slow process, and, therefore recomping is no different,” Carpenter said.

Seasoned gym-goers may get better results in the long-run by having dedicated phases of fat loss or muscle gain, Shaw said.

“Trying to do both can be counterproductive as the best way to lose fat is by eating less and the best way to gain muscle is by eating more,” he said.

It’s also not possible to choose which body parts you lose fat from, as this largely comes down to genetics.

“People tend to have stubborn areas that, even by training those areas with weights, will still be the last place that you lose fat from,” Shaw said. “The best idea is to just slowly get leaner and eventually that stubborn fat will come off.”

4 important things vitamin B12 does to your brain and body

Insider

4 important things vitamin B12 does to your brain and body

Allana Akhtar – November 25, 2022

A man eating cheesy eggs on toast.
Eggs are a good source of vitamin B12.Getty
  • Vitamin B12 is an essential nutrient for forming red blood cells and DNA.
  • Without enough B12, a person can have trouble walking, experience memory loss, or TKTK
  • The body does not make vitamin B12, and it only occurs naturally in animal products.

The 8 “B” vitamins help the body convert food into energy, and all of them play an essential role maintaining healthy hair, nails, eyes, liver, and nervous system, according to Mount Sinai.

Vitamin B12 is a particularly important nutrient because it helps form red blood cells and DNA. Though vitamin B12 deficiencies are rare in the US, vegetarians and vegans are more susceptible to the conditionDr. Eduardo Villamor, a professor of epidemiology at the University of Michigan, previously told Insider.

Villamor said symptoms of a vitamin B12 deficiency vary with how long a person has been without the nutrient.

Mild vitamin B12 deficiencies result in fatigue, which can sometimes be debilitating; doctors recently diagnosed a woman in the UK who experienced extreme tiredness and trouble walking for years with “dangerously low” vitamin B12 levels.

If someone is concerned about a vitamin deficiency, dietitians and doctors told Insider they recommend talking to their healthcare provider before starting supplement use on their own.

Here are 4 essential roles vitamin B12 plays in the body:

1. Vitamin B12 is essential for creating red blood cells

Vitamin B12 plays a particularly important role in creating red blood cells, which transport oxygen throughout the body.

Vitamin B12 contributes to the complicated process of making hemoglobin, the protein within red blood cells that carries oxygen. B12 activates the chemical “succinyl CoA” that the body eventually turns into hemoglobin.

Without B12, the body cannot make enough hemoglobin to produce fully functioning red blood cells, according to Cleveland Clinic. The lack of healthy red blood cells due to a vitamin B12 deficiency can lead to anemia, which causes pain, trouble walking, memory loss, mood changes, and vision problems.

2. The nutrient plays an important role in DNA formation

Vitamin B12 helps catalyze biological processes that create DNA and RNA, according to the National Institutes of Health.

Per the NIH, people deficient in B12 synthesize DNA slowly. Because DNA is the building block for all cells, people without enough vitamin B12 can develop megaloblastic anemia, when the body produces large, abnormal red blood cells.

The National Organization for Rare Disorders states people with megaloblastic anemia can develop neurological symptoms including:

  • Tingling or numbness in the hands and feet
  • Balance problems
  • Vision loss
  • Confusion
  • Depression
  • Panic attacks
3. B12 maintains the health and safety of nerves

According to the Cognitive Neuroscience Society, B12, B1, and B6 are known as the “neurotropic” B vitamins because they play a part in maintaining a healthy central and peripheral nervous system.

Vitamin B12 helps form myelin, which is a protective sheath wrapped around the nerves. Myelin sheaths allows nerves to send electrical impulses to other nerves quickly and efficiently, per Cleveland Clinic.

The nutrient also plays an important role in creating new nerves and repairing nerves after injury, CNS said. A deficiency in B12 can create a “tremendous health problem,” manifesting in a breakdown of the brain’s spinal cord, damage to the nerves outside the brain, and impaired cognitive function.

4. Too little vitamin B12 could weaken bones

Low levels of vitamin B12 has been linked to osteoporosis, or the weakening of bones. A 2015 review found a lack of B12 might trigger the body to make “osteoclasts,” or cells that breakdown bone.

However, too much B12 could also harm your bones. A study of 75,000 post-menopausal woman found those taking supplements that far exceeded the recommended daily amount of B12 had an increased risk for hip fracture.

Combining Olive Oil and Lemon Juice May Have Exponential Health Benefits, According to Science

First for Women

Combining Olive Oil and Lemon Juice May Have Exponential Health Benefits, According to Science

Nora Miller – November 25, 2022

Lemon juice and olive oil are ingredients that appear in many of our favorite dishes. But did you know that the two — when paired — have tremendous health benefits? On its own, lemon juice supports everything from weight loss to better skin clarity, and the nutritional and wellness value of olive oil is well-known. Together, however, their impact is amplified. Read on to learn how (and why) incorporating the combination of olive oil and fresh lemon juice can improve your health.

What are the health benefits of olive oil?

Olive oil has a rich history. Cleopatra’s famous golden glow is believed to be a result of bathing in olive oil. The Ancient Greeks viewed the olive as a “sacred fruit,” and the Romans associated olive oil with elite society and consumed the liquid to extend longevity. Dubbed the “golden nectar of the gods,” this rich source of healthy fats and antioxidants has been a coveted commodity for centuries. Today, it remains a staple of the Mediterranean diet. Here are some of the reasons olive oil is so special.

It’s packed with polyphenols.

Just a teaspoon of olive oil — specifically, extra virgin olive oil (EVOO) — provides an abundance of polyphenols, which are natural bioactive compounds whose antioxidant properties promote wellness. This is good news for those experiencing age-related bone loss. Why? Because according to recent research, polyphenols in olive oil help support bone health by helping to keep oxidative stress in check. What’s more, animal studies reveal that intake of certain polyphenols has produced positive effects on bone mass, resulting in greater strength. In other words, the polyphenols in high-quality olive oil help to promote bone health as part of a complete healthy diet.

It promotes heart health.

Did you know that cardiovascular disease is the number one cause of premature death worldwide? It’s a sad but true statistic. The World Health Organization (WHO) estimates that the deadly disease claims an estimated 17.9 million lives each year. Interestingly, populations residing in Mediterranean regions have low rates of mortality from heart disease. While this is likely due to a combination of factors, their high consumption of EVOO is thought to play a role.

This isn’t the only data suggesting olive oils’ importance in maintaining cardiovascular health. In a 2014 review study, researchers found that participants who consumed the most olive oil were almost 10 percent less likely to have heart issues compared to participants who ate the least olive oil. While additional conclusive research is needed, the science around olive oil thus far is promising.

It has anti-inflammatory properties.

Chronic inflammation is one of the leading culprits behind a number of diseases, such as cancer, arthritis, type 2 diabetes, and metabolic syndrome. EVOO is proven to help keep inflammation in check, thanks largely to its antioxidants —specifically, oleocanthal. The oleic acid in EVOO is also known to help reduce levels of inflammation.

What about the benefits of lemon juice?

The humble lemon may make your mouth pucker, but just a spoonful of its juice has numerous health benefits. Here are some of them.

Lemon is rich in antioxidants.

Lemons are an excellent source of plant compounds called flavonoidswhich have anti-inflammatory and antioxidant effects. Antioxidants are natural substances that help protect the body’s cells from damage. By keeping cell damage in check, antioxidants may help reduce the overall risk of many health conditions like heart disease, diabetes, and cancer. These powerful compounds do this by eliminating free radicals — the harmful, disease-causing intruders created by oxidative stress. Flavonoids from lemon can also help reduce inflammation in the body (and as mentioned earlier, chronic inflammation is a major marker for many illnesses).

It has antibacterial effects.

In addition to its anti-inflammatory effects, lemon juice has antibacterial and antifungal properties that may support overall health. In a recent study, the bioactive plant compounds in lemon juice effectively inhibited the growth of staphylococcus, salmonella, and candida infections. But that’s not all — lemon juice was also effective at fighting an antibiotic-resistant bacterial strain that’s known to cause pneumonia and blood infections.

It supports healthy skin.

Lemon juice’s high vitamin C and vitamin E content makes it especially beneficial for the skin. Its powerful antioxidants help support collagen production, which is what gives skin its bouncy, plump appearance. Lemons are also rich in magnesium — an important mineral that promotes healthy, supple skin and prevents damage from oxidative stress.

Does this home remedy have any benefits?

Many folks claim that drinking olive oil and lemon juice together yields positive health outcomes. While more research is needed, the potential benefits of combining the two are many.

It naturally cleanses the body.

Cleanses and detoxes are believed to flush out waste and toxins that have built up in the body over time. While there aren’t many studies exploring whether olive oil and lemon juice can help detoxify your digestive system, researchers suggest that the antioxidants and polyphenols in the two could be “cleansing” to the body.

It supports healthy weight loss.

Research shows that the vitamin C in lemon juice and monounsaturated fatty acids in olive oil may promote weight loss. In the human body, vitamin C is essential to the production of carnitine, a compound that transports fat molecules into the cells, where they are broken down and used as fuel. In other words, inadequate vitamin C intake may result in a reduced breakdown of fat. Additionally, select studies show that diets high in monounsaturated fatty acids lead to weight loss similar to weight loss resulting from low-fat diets.

It promotes proper digestion.

The gentle laxative action of olive oil — along with lemon juice’s ability to combat belly bloat and constipation — improves food digestion.

Is combining olive oil and lemon juice safe?

It is absolutely safe to combine olive oil and lemon juice. In fact, this natural remedy is a combination of two ingredients that appear in many cuisines, particularly those found in Mediterranean regions.

Note: If you experience a negative reaction, such as allergies, after consuming olive oil and lemon juice, consult a healthcare professional.

The Final Word

So, do olive oil and lemon juice have combined health benefits? In a word, yes. The fatty acids and minerals in olive oil and the antioxidants and vitamins in lemon juice are believe to improve digestionprevent premature skin aging, and more. Of course, more research is needed to support these claims, but if you’re looking for a simple way to boost your overall health, consuming olive oil and lemon juice couldn’t hurt.

Keep in mind, though, that olive oil is calorie-dense and lemon juice is acidic, which may harm tooth enamel. If you are watching your calorie intake or have especially sensitive teeth, consume these ingredients in moderation. Lastly, if you have a health condition or are taking prescription medications and are wondering if olive oil and lemon juice is right for you, consult your health care provider or nutritionist for guidance.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

This article originally appeared on our sister site, Womans World.

Former surgeon general faces his wife’s cancer – and the ‘Trump Effect’

The Washington Post

Former surgeon general faces his wife’s cancer – and the ‘Trump Effect’

Manuel Roig-Franzia, The Washington Post – November 25, 2022

Former surgeon general faces his wife’s cancer – and the ‘Trump Effect’

Former surgeon general Jerome Adams and his wife, Lacey, often find themselves talking about what they have named the “Trump Effect.”

It followed them from Washington to their home in the Indianapolis suburbs. They felt it when he was exploring jobs in academia, where he would receive polite rejections from university officials who worried that someone who served in the administration of the former president would be badly received by their left-leaning student bodies. They felt it when corporations decided he was too tainted to employ.

Now, two years after Adams left office as only the 20th surgeon general in U.S. history, the couple feel it as acutely as ever. As Donald Trump announced this month that he will run for president again, they had hoped it all would have faded away by now.

They would rather talk about public health, in a very personal way. This summer, Lacey Adams was diagnosed with a third recurrence of melanoma. Both Adamses have been sharing her experiences on social media and in public appearances, hoping to spread a message about skin-cancer prevention. But the stigma of his association with Trump, even though neither of them is a supporter of his political campaign, remains.

Trump is “a force that really does take the air out of the room,” Adams, 48, said. “The Trump hangover is still impacting me in significant ways.” He said the 2024 Trump campaign “will make things more difficult for me.”

The former surgeon general’s predicament underscores one of the givens of today’s political environment: Association with Trump becomes a permanent tarnish, a kind of reverse Midas touch. Whether indicted or shunned or marginalized, a cavalcade of former Trump World figures have foundered in the aftermath of one of the more chaotic presidencies in modern American history.

Lacey saw it coming. She said she “hated Trump” and did not want her husband to leave his comfortable life in Indiana, where he practiced anesthesiology and served as state health commissioner under then-Indiana governor Mike Pence, who was Trump’s vice president when Jerome became surgeon general. Lacey, 46, worried about a lasting “stigma” but her husband talked her into supporting their move by saying he thought he could make a bigger difference inside the administration than outside it, especially when it came to his efforts to combat opioid addiction.

Now Jerome bristles at his forever label as “Trump’s surgeon general,” an image sealed by his highly public role during the much-criticized early White House response to the coronavirus pandemic. Other surgeons general, he feels, have been less intensely identified with the president who appointed them, permitting them to glide into a life of prestigious and sometimes lucrative opportunities, unencumbered by partisan politics.

Not him. “It was a lot harder than he thought to find a landing spot because of the Trump Effect,” Lacey said. For eight months after leaving office, Jerome could not find a job. The couple started to worry about how they would support their three children, especially since Lacey does not work outside the home.

“People still are afraid to touch anything that is associated with Trump,” Jerome said. Though he was quick to add in the interview that he is “not complaining.” He added, “It is context.”

Finally, in September 2021, Purdue University President Mitch Daniels, a former Indiana governor and Republican stalwart, hired Adams as the first executive director of health equity initiatives at the school.

Even as Adams was seeking to define the next chapter of his life, he was engaged in an almost constant battle on social media. His frequent tweets about everything from his personal life to public health issues have invariably drawn attacks from both the right and the left. Rather than ignore his critics, he has often punched back, engaging in Twitter spats that stretch for days.

He has battled on social media over his recommendation that people continue to wear masks in crowded indoor settings, his criticism of President Biden’s declaration of an end to the pandemic and about his advocacy for coronavirus vaccinations for children and for adults to get booster shots. He takes heat from the left for a pro-life stance on abortion and from the right for his opposition to laws that dictate what a doctor can say to a patient about abortion.

“I get mad at him for being addicted to Twitter,” Lacey said. “People hated him because he was part of Trump’s administration. Now the Trump people hate him.”

Carrie Benton, an Ohio medical lab scientist who has tangled with Jerome Adams on social media, is critical of what she considers “blanket statements” he is now making about topics such as masking. But she also feels he should still be held accountable for errors committed by the Trump administration early in the pandemic.

The pushback has done little to dissuade Adams. He invites debate. He wants to argue, genially. He tries to search for ways to use his platform as a former surgeon general that do not turn into politically charged spats.

“It is hard to find an issue,” he said.

In August, an issue found him, and it was precisely the topic that he had hoped would not feel so personal anymore. During a routine follow-up check, doctors discovered tumors on the outside of Lacey’s right thigh.

“Here we go again,” Lacey said to herself.

She had first been diagnosed with melanoma 12 years ago, in 2010, when she spotted a “weird mole.” She had it removed. She thought she was in the clear.

“No big deal,” she said.

As an adolescent growing up in the Midwest, she had been a frequent visitor to tanning beds. She did not worry much about the sun, even though she is very light-skinned. After having the mole removed, she changed her ways. Sunscreen. Long sleeves. She joked that her mother would chase her around with floppy hats. She started getting regular dermatology checks. It was all good. Until it was not.

In early 2018, just as her anesthesiologist husband was starting as surgeon general under Trump, she noticed lumps on her groin while shaving her bikini line. The doctor in her house, newly minted as America’s doctor, was constantly on the go as he sought to get a grasp on his job, serving as a public health advocate and overseeing thousands of members of the U.S. Public Health Service Commissioned Corps. “The doctor in my house is my absent-minded professor, always running in 100 directions,” she said.

So Lacey called the doctor next door: her neighbor in Indiana and dear friend, Amy Hoffman, an emergency room physician. When Hoffman realized why her friend was calling, she put her on the speakerphone, so that her husband, an oncologist, could listen in.

He just had one question: Was it on the same side as the melanoma from years earlier? Yes, she said. She could hear the worry in their voices.

“Stop unpacking,” she said they told her. “Stop going to fancy events with your husband. You need to make this a priority.”

She was soon ushered into a special area of Walter Reed National Military Medical Center reserved for high-ranking officials and their families. She was given a fuzzy robe with an embroidered White House logo.

“All of a sudden it is like you are in the Ritz-Carlton,” she recalled, and asked herself, “Why am I deserving of this special attention?”

A scan showed a tumor somewhere between the size of a pea and a grape. She needed to have surgery. Doctors eventually removed 12 lymph nodes, some of which were cancerous. While she was recovering from surgery, still groggy from the anesthesia, her husband came into the room with a request that was hard for her to comprehend through the fog of the drugs: He wanted her Facebook password.

She had taken a selfie at the medical center and posted it to her Facebook page, and she also took a little dig at the administration. The White House was not happy, he told her. They wanted it taken down.

In the months to come, she would again think she had beaten cancer. She underwent a year of immunotherapy treatments. She rang the bell, a tradition among cancer patients completing treatments, at Walter Reed after scans showed she was cancer free.

“Cancer, schmancer,” she thought.

There were other things to worry about. Her husband had come to Washington hoping to focus on opioid addiction, a plague that had hit members of his family. Instead, he was thrust into a much more public role with the arrival of the coronavirus. As the Trump administration struggled with effective responses, the new surgeon general kept setting off firestorms.

He shared a Valentine’s Day poem on social media that said the regular flu was a greater risk than covid and urged people to get flu shots. He told African Americans, who were contracting the coronavirus in disproportionate numbers, to take precautions to protect their “Big Mama.”

In each instance, he fumbled the messaging, making incomplete or poorly explained statements. He asked people not to buy masks because there was a shortage. He said people were at a greater risk of catching the regular flu than covid because projections by the Trump administration, later shown to be inaccurate, suggested more people would get the regular flu.

He used the words “Big Mama,” which led to accusations that he was using Trump-style racist dog whistles, because it was a term of affection in his own family that he thought would help him connect with African Americans.

Those missteps, which Adams has blamed on a partisan atmosphere, drew heavy criticism, which might be expected. What he had not anticipated was how people would come for his loved ones. On social media, trolls called his family ugly. They criticized Adams, who is Black, for marrying a White woman.

While her husband was trying to fend off critics and nasty commenters by sharpening his messaging, Lacey, like many Americans, was putting off medical appointments while limiting her movements because of the risk of contracting the coronavirus. She had a clear scan in January 2020. It was not until July that year that she returned for another scan. It revealed a tumor on her back.

The cancer had returned for a second round: This time it was Stage 4. She started immunotherapy. And again she beat it. For two years she passed routine scans, with good results. Then, this past summer, came the tests that revealed the cancer had returned. His wife cries herself to sleep some nights. He marvels at her resilience.

She has been speaking and writing about the disease that lurks inside her and threatens to deprive her of so many things she looks forward to, like the days her children, now 18, 16 and 12, graduate or get married.

Some days she is too ill from side effects of her treatments to do much. But other times she is full of energy and ready to go. People might look at her and not know she is sick, and that is one of her points: Melanoma is a stealthy disease, the doctors keep telling her. It can hide inside people without any outward signs. She had once had a mole, but other times nothing showed up on her skin. The disease was hiding from her.

She understands that she has been given a platform few have. No one would be listening to a mom from Indiana if she were not the wife of the former surgeon general.

The other day, her husband asked if he could post a photo of her on Twitter. She said for him to go ahead. It showed her in profile, lying in bed with the covers partly obscuring her face, on a day when she was not feeling great. He asked for prayers, but he also gave some advice: “See a dermatologist right away if a mole changes/looks different from your others!”

What happened next was nothing short of amazing to them. People wished the best for Lacey even though they were not fans of Jerome: “I don’t agree with your politics. God bless your sweet wife.” “I’m sorry your wife has cancer, even though I completely disagree with some of your decisions.”

Some people even wanted advice. “Should we worry about a single mole or look for odd shapes and changes in several?” That person did not mention Trump at all. That might be a person they could help. That might be, they dared to imagine, the end of the Trump Effect, and the beginning of a Lacey Effect.

Russia steps up missile barrage of recaptured Ukrainian city

Associated Press

Russia steps up missile barrage of recaptured Ukrainian city

Sam Mednick – November 25, 2022

The body of a woman killed during a Russian attack is covered with an emergency blanket before being transported to the morgue in Kherson, southern Ukraine, Friday, Nov. 25, 2022. A barrage of missiles struck the recently liberated city of Kherson for the second day Friday in a marked escalation of attacks since Russia withdrew from the city two weeks ago following an eight-month occupation. (AP Photo/Bernat Armangue)
The body of a woman killed during a Russian attack is covered with an emergency blanket before being transported to the morgue in Kherson, southern Ukraine, Friday, Nov. 25, 2022. A barrage of missiles struck the recently liberated city of Kherson for the second day Friday in a marked escalation of attacks since Russia withdrew from the city two weeks ago following an eight-month occupation. (AP Photo/Bernat Armangue)
A resident wounded after a Russian attack lies inside an ambulance before being taken to a hospital in Kherson, southern Ukraine, Thursday, Nov. 24, 2022. (AP Photo/Bernat Armangue)
A resident wounded after a Russian attack lies inside an ambulance before being taken to a hospital in Kherson, southern Ukraine, Thursday, Nov. 24, 2022. (AP Photo/Bernat Armangue)
A volunteer gives free meal to people who lost electrical power after recent Russian rocket attack in a heating point in the town of Vyshhorod, north of Kyiv, Ukraine, Friday, Nov. 25, 2022. (AP Photo/Efrem Lukatsky)
A volunteer gives free meal to people who lost electrical power after recent Russian rocket attack in a heating point in the town of Vyshhorod, north of Kyiv, Ukraine, Friday, Nov. 25, 2022. (AP Photo/Efrem Lukatsky)
Ukrainian MLRS Multiple Launch Rocket System takes a position on the frontline at an undisclosed location in the Donetsk region, Ukraine, Thursday, Nov. 24, 2022. (AP Photo/Roman Chop)
Ukrainian MLRS Multiple Launch Rocket System takes a position on the frontline at an undisclosed location in the Donetsk region, Ukraine, Thursday, Nov. 24, 2022. (AP Photo/Roman Chop)

KHERSON, Ukraine (AP) — Natalia Kristenko’s dead body lay covered in a blanket in the doorway of her apartment building for hours overnight. City workers were at first too overwhelmed to retrieve her as they responded to a deadly barrage of attacks that shook Ukraine’s southern city of Kherson.

The 62-year-old had walked outside her home with her husband Thursday evening after drinking tea when the building was struck. Kristenko was killed instantly from a wound to the head. Her husband died hours later in the hospital from internal bleeding.

“Russians took the two most precious people from me,” their bereft daughter, Lilia Kristenko, 38, said, clutching her cat inside her coat as she watched on in horror Friday as responders finally arrived to transport her mother to the morgue.

“They lived so well, they lived differently,” she told The Associated Press. “But they died in one day.”

A salvo of missiles struck the recently liberated city of Kherson for the second day Friday in a marked escalation of attacks since Russia withdrew from the city two weeks ago following an eight-month occupation. It comes as Russia has stepped up bombardment of Ukraine’s power grid and other critical civilian infrastructure in a bid to tighten the screw on Kyiv. Officials estimate that around 50% of Ukraine’s energy facilities have been damaged in the recent strikes.

The Ukrainian governor of Kherson, Yaroslav Yanushevych, said Friday that Russian shelling attacks killed 10 civilians and wounded 54 others the previous day, with two neighborhoods in the city of Kherson coming “under massive artillery fire.”

The Russian shelling of parts of the Kherson region recently recaptured by Kyiv compelled authorities to transfer hospital patients to other areas, Yanushevych said.

Some children were taken to the southern city of Mykolayiv, and some psychiatric patients went to the Black Sea port of Odesa, which is also under Ukrainian control, Yanushevych wrote on Telegram.

“I remind you that all residents of Kherson who wish to evacuate to safer regions of Ukraine can contact the regional authorities,” he said.

Soldiers in the region had warned that Kherson would face intensified strikes as Russian troops dig in across the Dnieper River.

Scores of people were injured in the strikes that hit residential and commercial buildings, lighting some on fire, blowing ash into the air and littering the streets with shattered glass. The attacks wrought destruction on some residential neighborhoods not previously hit in the war that has just entered its tenth month.

After Kristenko’s parents were hit, she tried to call an ambulance but there was no phone network, she said. Her 66-year-old father was clutching his abdominal wound and screaming “it hurts so much I’m doing to die,” she said. He eventually was taken by ambulance to the hospital but died during surgery.

On Friday morning people sifted through what little remained of their destroyed houses and shops. Containers of food lined the floor of a shattered meat store, while across the street customers lined up at a coffee shop where residents said four people died the night before.

“I don’t even know what to say, it was unexpected,” said Diana Samsonova, who works at the coffee shop, which remained open throughout Russia’s occupation and has no plans to close despite the attacks.

Later in the day, a woman was killed, likely from a rocket that hit a grassy patch nearby. Her motionless body lay on the side of the road. The violence is compounding what’s become a dire humanitarian crisis. As Russians retreated, they destroyed key infrastructure, leaving people with little water and electricity.

People have become so desperate they’re finding some salvation amid the wreckage. Outside an apartment building that was badly damaged, residents filled buckets with water that pooled on the ground. Workers at the morgue used puddles to clean their bloody hands.

Valerii Parkhomenko had just parked his car and gone into a coffee shop when a rocket destroyed his vehicle.

“We were all crouching on the floor inside,” he said, showing the ash on his hands. “I feel awful, my car is destroyed, I need this car for work to feed my family,” he said.

Outside shelled apartment buildings residents picked up debris and frantically searched for relatives while paramedics helped the injured.

“I think it’s so bad and I think all countries need to do something about this because it’s not normal,” said Ivan Mashkarynets, a man in his early 20s who was at home with his mother when the apartment block next to him was struck.

“There’s no army, there’s no soldiers. There are just people living here and they’re (still) firing,” he said.

Kherson’s population has dwindled to around 80,000 from its prewar level near 300,000. The government has said it will help people evacuate if they want to, but many say they have no place to go.

“There is no work (elsewhere), there is no work here,” said Ihor Novak as he stood on a street examining the aftermath of the shelling. “For now, the Ukrainian army is here and with them we hope it will be safer.”

Mstyslav Chernov and Bernat Armangue in Kherson contributed reporting.