• Jeffrey, 57, submitted an average day of eating to be reviewed for Business Insider's Nutrition Clinic.
• A dietitian said his diet might be too restrictive to maintain, and he should eat more carbs.
• If you'd like to have your diet reviewed by an expert, fill out this form.

Jeffrey, 57, submitted his eating routine to Business Insider's Nutrition Clinic, where qualified dietitians and registered nutritionists offer readers advice on their eating habits.

He said his goal is to lose weight.

Jeffrey described himself as "somewhat active," having recently started doing yoga or calisthenics daily. He also plans to build up to walking a minimum of two miles a day.

Jaclyn London, a dietitian, told BI that Jeffrey's restrictive diet would likely be difficult to maintain long-term, which could see him fall into a binge-restrict pattern and even leave him nutritionally deficient.

"It is possible to lose weight, keep it off, and still enjoy your life," London said. "And all of that can be achieved with some small but meaningful tweaks he can make to each meal and through the addition of some strategic snacks."

Eat a range of fruits at breakfast

For breakfast, Jeffrey eats three eggs with some avocado, plus Greek yogurt with berries or walnuts.

London said Jeffrey's breakfast is a nutritious choice, providing protein, satiating fats, and some fiber.

However, he could eat more fruit by always having some at breakfast and eating some for snacks and in meals later in the day.

"Berries are a very common 'low carb' fruit, but the truth is, fruit (and other whole foods) provide complex carbs on which our bodies thrive," London said. "Fruit provides antioxidants, fiber, key minerals, and phytochemicals that help us feel our best by supporting our gut health and overall immunity, and increasing our fiber intake so we can get (and stay) regular."

Don't be afraid of complex carbs

For lunch, Jeffrey typically has a turkey spinach wrap using a low-carb flatbread with tomato and feta cheese.

London recommended Jeffrey eat more carbs in the form of starchy vegetables, fruit, whole grains, and legumes.

"All of these are complex carbohydrates, which are nutrient-dense, provide additional fiber, minerals, and phytochemicals which deliver powerful nutritional benefits and have been linked to decreased risk of heart disease, cancer, and diabetes," she said.

Starchy vegetables like potato, sweet potato, and squash can be a good place to start, London said, as they are satisfying and will help Jeffrey stay feeling full longer.

He could then try to incorporate grains like oats, buckwheat, and quinoa into his meals once he sees that the vegetables only make him feel more energized without causing weight gain, she said.

Eat snacks rich in protein and fiber

Jeffrey said he generally doesn't snack but if his energy levels are low he might have an Atkins shake.

London said Jeffrey would likely benefit from eating more snacks rich in protein and fiber to prevent him from becoming ravenous before each meal and help him stay energized.

"Include fiber-filled foods like vegetables and fruit; pulses, nuts, and seeds; plus protein from animal and plant sources at each eating occasion, and add snacks that are satisfying, nutritious, and provide just enough energy to keep your weight loss on track without losing too much too fast," London said.

Instead of an Atkins shake, London recommended making a high-protein, whole-food smoothie using Greek yogurt or milk, fresh or frozen fruit, and some nut butter.

"This will add some fiber-filled carbs, protein, plus healthy fat to boost satiety and add extra nutrient density to Jeffrey's day," London said.

Stay hydrated and strength train

For dinner, Jeffrey might eat chicken, fish, or shrimp with green vegetables (such as broccoli, green beans, or asparagus). Sometimes, he adds a small chickpea salad with tomatoes and cucumbers, he said.

London said it's great that these meals are nutrient-dense and high in protein and fiber, but she again recommended adding some carbs. London said Jeffrey should aim to have carbs take up 40% of his overall energy intake.

Equally, London advised Jeffrey stay hydrated by drinking plenty of water and incorporate strength training into his workout routine.

"This is critical at every age, but especially as we get older," London said. "Replacing fat mass with lean muscle is the most effective way to keep weight off, maintain metabolic health, promote better strength, balance, and bone health as we age, and help your metabolism work more efficiently to promote slow, steady, and sustainable weight-loss over time."

• Synthesia has secured $180 million in Series D funding led by NEA, valuing it at $2.1 billion.
• The London-based startup uses AI to create videos and avatars for businesses.
• Check out the 18-slide pitch deck the startup used to secure fresh funding.

Generative AI startup Synthesia has secured $180 million in a Series D funding round led by venture firm NEA.

The London-based startup, launched in 2017, creates AI-generated videos and avatars for businesses.

The round values the startup at $2.1 billion — making it the UK's largest generative AI startup by valuation, according to data platform Dealroom.

"Over the last few years, we think we've built the market-leading AI video platform for enterprise," cofounder and CEO Victor Riparbelli told Business Insider in an interview.

Synthesia offers its customers a suite of products, including tools for creating custom AI avatars, an AI screen recorder that can help edit videos on the startup's platform, and an AI video assistant that can turn web pages into videos.

Companies like Zoom and UiPath use Synthesia's platform to develop everything from customer service videos to corporate training clips.

Riparbelli said the company's global client base distinguishes it from other European AI companies. "Over half our revenue comes from the US, so we've been quite successful at building not just a regional player but a global player out of the UK," he said.

Synthesia has benefited from the heightened investor appetite for growth-stage AI startups. The Series D was led by NEA, with participation from existing investors, including Google Ventures, and new backers, including WiL (World Innovation Lab), Atlassian Ventures, and PSP Growth. This brings its total funding to $330 million.

With the cash injection, Synthesia will continue to hone its existing product suite and build out its video publishing platform. "We're also building some of our AI agents that help you in the video production process," Riparbelli added.

The startup also plans to expand its geographic footprint in Japan, North America, and Australia in the coming year.

Check out the 18-slide pitch deck it used to secure the fresh funds.

• The Russian central bank has dismissed rumors of freezing retail bank deposits.
• Freezing deposits would harm financial stability and undermine trust, the bank said.
• Last year, the central bank hiked rates to 21% in an attempt at cooling Russia's wartime economy.

Russia's central bank has taken to Telegram to publicly dismiss rumors that its citizens' bank deposits may be frozen.

The idea that retail bank deposits could be frozen is "absurd" and "unthinkable," the Central Bank of Russia wrote in a Telegram post on Monday.

"In addition to the fact that this is a gross violation of the right of citizens and companies to manage their assets, such a step will undermine the foundations of the banking system and the financial stability of the country," the regulator wrote.

The concerns came after Elvira Nabiullina, Russia's central bank governor, hiked rates to 21% late last year in a bid to cool soaring inflation — an economic pain point President Vladimir Putin has acknowledged.

The high interest rates attracted a flood of bank deposits. Recently, rumors emerged that retail deposits could be frozen, prompting Russians to swarm the central bank with questions, the bank wrote in its Telegram post.

"It is quite obvious that in any market economy, of which bank lending is an integral part, such a step is unthinkable," the bank wrote in the post dismissing the rumors.

The rumors about frozen deposits are a reflection of the nervousness in Russia's wartime economy.

This is not the first time Russia's central bank has addressed concerns that Russians' savings could be frozen and interest withheld.

In November, Nabiullina dismissed such concerns as "nonsense," Russia's RBC news outlet reported. She was responding to a question from the lower house of Russia's parliament.

Russia has been under a slew of Western sanctions since it invaded Ukraine in February 2022. It has managed to avoid going bankrupt thanks in part to growth from its massive spending on military and defense activities. It has also managed to pivot to alternative export markets such as China and India.

However, the Russian central bank has warned that the economy is at risk of overheating.

Russia's economy faces multiple issues like high inflation, a decline in the value of the ruble, and a severe manpower shortage.

In November, the country's inflation rate hit nearly 9%. Prices of staples from butter to potatoes in the country have risen sharply, putting a strain on the finances of ordinary citizens.

As the war in Ukraine nears its fourth year, Russia's economy could run out of cash before the end of this year, a Swedish economist wrote on Tuesday. This could hit its ability to continue financing the war and its economy.

• Consuming diet and false nutrition content online is part of what led Rachel Evans to develop an eating disorder.
• She became an advocate of "clean eating," a trend she now criticizes for being restrictive.
• Now an ED psychologist, she advises clients to view online health content through a critical lens.

This as-told-to essay is based on a conversation with Rachel Evans, 34, a chartered psychologist who lives in the UK. The following has been edited for length and clarity.

There's often no single reason why a person develops an eating disorder, but viewing misleading nutrition information on social media contributed to mine.

Through my recovery and training to become an eating disorder recovery psychologist, I learned ways to navigate the treacherous online health space and free myself from restrictive eating.

Growing up in the 90s, I read about celebrity diets and workouts in magazines and thought I should copy what they were doing.

It got worse when social media became a part of my life. In 2012, when I was studying psychology at university, Instagram was becoming popular, and the "clean eating" trend was everywhere.

Some clean-eating influencers would promote certain types of food as "good" and "bad," and make extreme claims like saying you should eat foods in a certain order.

Some of the messages had a kernel of truth to them, and the more I started to believe those, the more I started to believe the farfetched ones, too. The more I became obsessed with being healthy, the less critical I got.

I started to develop some health problems. My digestion was messed up, my hair was falling out, and I stopped having periods.

A number of other factors also contributed to my developing an eating disorder. By 2013, I was finishing my master's in health psychology, and I didn't know what I was going to do next. I based a lot of my self-worth on how well I did in my studies, and I was about to lose that stream of validation, so eating perfectly became a hobby I could get really good at.

I became a 'clean-eating' blogger

In 2014, I was living abroad in Singapore and working as a research assistant. At the time, I was maintaining a restrictive diet I had found on YouTube. My preoccupation with food was interfering with my life.

I went into therapy, which helped a bit as I managed to introduce more foods into my diet.

The "clean eating" trend was going strong at the time, and I started posting photos of what I ate on Instagram and created a blog. I amassed thousands of readers, had partnerships with popular brands, and I promoted protein powders and nut butters.

At the time, I thought I had recovered because I was better than I was at my worst, but looking back, I had once again set myself strict rules to follow. Behind the scenes, I was struggling with cycles of binge eating and purging.

Once I decided I wanted to help other people, I knew I had to help myself first

In 2017, with the help of a coach, I decided that I wanted to become an eating disorder recovery psychologist. That was ultimately helpful to my recovery. Once I decided I wanted to help other people, I knew I had to help myself first.

I already had a strong foundation in this area, as I have a Ph.D. in the psychology of eating, habits, self-control, and behavior change from the University of Sheffield, UK. On top of that, I studied to become a master practitioner in eating disorders at the National Centre for Eating Disorders in 2018.

As I learned how to treat people with eating disorders, my relationship with food slowly got more flexible. I deleted the blog in 2020 because it no longer aligned with my views. Now, I post educational content on my Instagram with a more nuanced perspective.

When I was recovering, I spent less time on Instagram and unfollowed accounts that promoted the lifestyle I was trying to move away from.

Food no longer takes up much of my headspace. I try to cook from scratch when I can and eat enough fruits and vegetables every day, but I don't stress if it doesn't happen.

When I speak to my clients about navigating nutrition and diet content online, I tell them just because someone online presents something as a fact, that doesn't mean it's true, or true for you. They don't know you and your body better than you.

I remind my clients to take "what I eat in a day" videos with skepticism and that even if they eat and exercise like someone else, they still might not look like them because their genetics are different.

I also tell my clients to try to scroll less "mindlessly" and make sure they're thinking critically about what they see online.

Some of the most destructive wildfires in California's history have killed at least 25 people in Los Angeles County, caused hundreds of thousands to evacuate and choked air quality across the region for the past week.

The big picture: The fires erupted in extremely dry conditions last Tuesday as powerful Santa Ana winds struck. As some assess damage in what's set to be among the most costly wildfire disasters ever in the U.S., parts of L.A. and Ventura counties face a "Particularly Dangerous Situation" Red Flag Warning into Wednesday.

Timeline: Wildfires threaten Southern California

Jan. 7

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Jan 9.

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Jan. 14

• Finland said a Russia-linked oil tanker was close to wreaking havoc on its undersea cables.
• Its president said that officials intervened about 12 minutes before the damage got "much worse."
• The tanker is accused of being part of a Russian "shadow fleet" sabotaging European infrastructure.

Finnish President Alexander Stubb said on Tuesday that his country had stopped the crew of a Russia-linked oil tanker just minutes before it caused catastrophic damage to undersea cables in the Baltic Sea.

"Had it continued for another 12 minutes, the carnage would have been much worse than the four basic cables that were there," Stubb told reporters at this week's Baltic-focused NATO summit in Helsinki.

The tanker, the Eagle S, was seized in late December as Finland probed recent damage to its Estlink-2 power line, one of two vital cables carrying electricity in the Baltic Sea.

Four data cables were also severed.

Finnish investigators have accused the Eagle S crew of trying to sabotage the cables by dragging the ship's anchor for miles along the seabed.

The Finnish head of the investigation, Risto Lohi, told Reuters on Tuesday that the Eagle S would likely also have attempted sabotage on the other power cable, the Estlink-1, had police not boarded the vessel.

"There would have been an almost immediate danger that other cables or pipes related to our critical underwater infrastructure could have been damaged," said Lohi, who is the chief of Finland's National Bureau of Investigation.

On Tuesday, Stubb said that Finland's security process for protecting the cables started with the private company overseeing them. If a cable is severed, the firm would alert the authorities, who then try to find possible ships around the location of the damage.

"Once that happens, you identify the ship and contact the ship. Number four, you stop the ship," Stubb said.

Stubb added that Finnish authorities would compel the ship to enter Finnish waters, where officers could then legally board the vessel.

That process is set to change now. European members of NATO announced at the summit that they would launch a new program, called the "Baltic Sentry," to collectively patrol near Baltic Sea infrastructure.

The surveillance program involves frigates, maritime aircraft, and "a small fleet of naval drones," said NATO's secretary-general, Mark Rutte, at the summit.

The investigation into the Eagle S is of particular significance to the European Union because it's suspected for years that Russia has been intentionally trying to covertly damage Western undersea infrastructure. Other cables, such as two fiber-optic data cables running between Finland and Germany, were cut last year.

Though the Eagle S is registered in the Cook Islands, European officials say it's tied to Russia because it was carrying 35,000 tons of unleaded gasoline loaded in Russian ports.

They have accused the ship of being part of a Russian "shadow fleet," or a network of vessels with owners registered outside Russia that are actually carrying sanctioned Russian oil.

Russia has denied being involved in any way with such sabotage. The Russian Foreign Ministry did not respond to a comment request sent outside regular business hours by Business Insider.

Pete Hegseth, President-elect Trump's pick for Defense secretary, on Tuesday called the problem of extremism in the military "fake," but researchers warn there's a growing trend of military-linked terrorism.

The big picture: The rising number of people with military backgrounds engaging in domestic terrorism over the past three decades can partially be attributed to the difficulty transitioning from active duty to veteran status and a lack of community or purpose, experts say.

Driving the news: In the most recent high-profile cases, the New Year's Day attacks in New Orleans and Las Vegas were both carried out by Army veterans.

Zoom in: The FBI said Tuesday the suspect in the deadly New Orleans vehicle attack, Shamsud-Din Jabbar had been isolating himself from society and began following extremist views last year.

• Investigators believe the 42-year-old U.S. Army veteran was "radicalized online" and he "appears to have been inspired — from afar — by ISIS," retiring FBI Director Christopher Wray told CBS' "60 Minutes" in an interview broadcast Sunday.
• The Vegas suspect, Matthew Alan Livelsberger, 37, from Colorado Springs, was an active-duty U.S. Army soldier on approved leave when he died inside a Tesla Cybertruck that exploded outside the Trump International Hotel in the city, officials said.
• However, Hegseth said during his Senate confirmation hearing Tuesday that the Pentagon overreacted in attempting to combat extremism and characterized it as "peddling the lie of racism in the military."
• He added that efforts to weed out extremism pushed "rank-and-file patriots out of their formations."

By the numbers: A December report from the National Consortium for the Study of Terrorism and Responses to Terrorism found that from 1990 to 2023, 730 individuals with U.S. military backgrounds had committed criminal acts that were motivated by their political, economic, social or religious goals.

• There has been an incline in the past decade or so: From 1990-2010, an average of 7.1 people per year with U.S. military backgrounds committed extremist crimes. Since 2011, that number has grown to 44.6 per year.
• Some 84% were no longer serving in the military when they committed extremist crimes, per the report.

Zoom out: The National Institute of Justice said in analysis last year that people who encounter difficulties leaving the military may be attracted to the pull of domestic extremist groups.

• This is possibly because they can be introduced to additional combinations of risk factors for radicalization, according to Jeffrey Gruenewald, professor and director of the Terrorism Research Center at the University of Arkansas. These include a lack of purpose, social alienation or struggles with mental health.
• "Knowing this, terrorist groups may target individuals with military experience, as the ideologies underlying violent extremism have something to offer them, including a clear enemy to direct their anger, a sense of belonging and meaning, and a purpose bigger than themselves," he said.

Meanwhile, extremist groups are increasing recruiting online and specifically targeting veterans, Heidi Beirich, chief strategy officer and co-founder of Global Project Against Hate and Extremism, told PBS.

• The military has "not done a good job of rooting out extremism in its ranks in recent years," she added.

Yes, but: There isn't a single factor or profile that's predictive of radicalization to violence, Gruenewald told Axios.

• "Nonetheless, it is feasible that military experience for some can increase or exacerbate risk factors associated with radicalization to violence," he said.
• Being in the military may increase a person's chances of experiencing a significant personal loss, trauma, or feelings of social isolation and alienation, Gruenewald said.
• It could also exacerbate struggles with identity, mental health and grievances, he added.

Situation report: The Defense Department said in a 2021 report that it "has long prohibited Service members from actively engaging in extremist activities" but after a number of threat attacks, it built a program to "detect, deter, and mitigate such threats."

• This included efforts to combat extremist groups from recruiting military personnel and veterans.
• Defense Department spokesperson Sue Gough said even a single incident in which those in the military commit prohibited extremist activities "can have an outsized impact on the Department and its mission."
• She added in her email: "There is no place for prohibited extremist activities in the Department of Defense. Every attempt is made to ensure such behavior is promptly and appropriately addressed and reported to the authorities."

The bottom line: People with U.S. military backgrounds represent only 14.7% of the broader set of extremists who have committed criminal offenses in the United States since 1990, the National Consortium for the Study of Terrorism and Responses to Terrorism report found.

• "The problem is that somebody who has military training who gets radicalized can be far more deadly," Beirich said.
• "Mass attacks that are perpetrated by active-duty military or veterans are more lethal than those that aren't."

Go deeper: New Orleans attack mirrors global pattern of using vehicles as terror weapons

Flags at the U.S. Capitol will fly at full-staff during President-elect Trump's inauguration despite President Biden's directive that they remain at half-staff through January to honor former President Carter's death.

Why it matters: House Speaker Mike Johnson (R-La.) and some Republican governors are promising to fly flags at full-staff Monday after Trump repeatedly complained about them being lowered for his swearing in.

Driving the news: Johnson announced Tuesday that flags at the Capitol will fly at full-staff for the inauguration and then return to half-staff the next day in honor of Carter.

Zoom out: An increasing number of Republican governors have ordered that flags at state buildings be flown at full-staff on Inauguration Day.

• These include Alabama Gov. Kay Ivey, Texas Gov. Greg Abbott, Nebraska Gov. Jim Pillen, North Dakota Gov. Kelly Armstrong, Tennessee Gov. Bill Lee, Florida Gov. Ron DeSantis and Iowa Gov. Kim Reynolds.
• Some cited a federal statute that calls for the flag to be displayed 24 hours a day on certain occasions for "patriotic effect," instead of from sunrise to sunset.
• "While we honor the service of a former President, we must also celebrate the service of an incoming President and the bright future ahead for the United States of America," Abbott's announcement said.

Between the lines: Flags at Trump's Mar-a-Lago club returned to full-staff days after Carter was buried in Plains, Georgia, AP reported.

• Trump took to Truth Social in early January to complain: "The Democrats are all 'giddy' about our magnificent American flag potentially being at 'half mast' during my inauguration," he wrote, incorrectly using the term to refer to a flag on a ship.
• "Nobody wants to see this, and no American can be happy about it," he added. "Let's see how it plays out."

Go deeper:

• Trump inauguration 2017 vs. 2025: What's changed
• Gov. Cox faces flag choice for Trump's inauguration during Carter mourning period

Editor's note: This story was updated with additional states that have said their flags will be full-staff on Inauguration Day.