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.

Soon, army waves have started hitting U.S. shores after an extremely powerful 8.8 magnitude earthquake hit off Russia's eastern coast. It was tied for the sixth most powerful quake

that's ever been recorded, and it was followed by a series of aftershocks.

In response, tsunami warnings and advisories have been issued for countries with Pacific

coasts, including Russia, Japan, the Philippines, and Indonesia.

Japan has already seen a tsunami wave reach 4.3 feet, and the country's meteorological agency says they're growing.

In the U.S., the West Coast is under an advisory, as well as parts of Alaska Zolution Islands,

and Hawaii, which have all seen waves hit.

Hawaii's governor, Josh Green, had warned people to get to high ground immediately and evacuate

coastal areas.

You can expect the tsunami wave to hit the state, and it will not just hit one beach.

It will wrap around the islands very likely, therefore causing a wave in Hilo, in Kona,

and Kauai, and on Maui. You have to be safe, and please do not come back out until we give you

the all clear." Officials reportedly now say the worst is over in Hawaii, and Northern California

is the only U.S. area left under the highest warning category. A tsunami threat has also been

issued for Papua New Guinea, the Solomon Islands, and Vanuatu.

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