We've grown up surrounded by beauty ideals that promised confidence, but often delivered shame.

In a special episode of a millennial mind, I sat down with Nicola Adams to explore how appearance-based

compliments and body talk shape our self-worth without us realising it. In partnership with the

Dove Self-Esteen project, we unpack the tools to change the conversation for

ourselves and for future generations. Listen now and download the free body confidence journal

at Dove.com forward slash Y2K.

Hello from CNN, I'm Joe Beck, with the five things you need to know for Wednesday, July 30th.

A powerful earthquake off Russia's eastern coast has caused tsunami alerts, evacuations, and warnings for people in nearby and faraway countries to get to higher ground.

Waves have hit coasts in the Pacific, including in Japan, where nearly 2 million residents were told to get to safety.

Northern California is still under the highest level of tsunami warning,

while the rest of the U.S. coasts have been downgraded to advisory status.

Like Hawaii, where officials say the worst is over, but Governor Josh Green says they're still

being vigilant.

Tsunami waves were also seen at shores in California, Oregon, Washington and Alaska,

but so far no significant damage has been reported.

The earthquake that started it all was a huge 8.8 in magnitude, which is tied for the sixth most powerful earthquake ever recorded.

The US economy rebounded sharply in the second quarter of the year. According to the Commerce

Department, Gross Domestic Product, registered at a yearly rate of 3%, up from the minus 0.5% rate in the first quarter. GDP measures all

goods and services produced in the US economy, and it came in slightly higher than the 2%

that was predicted. In the first quarter, surging imports took a toll on economic growth,

but that trend reversed in the second quarter, as businesses drew from

their existing inventories, instead of importing, which boosted GDP.

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