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Doug Cook RD Doug Cook RD

Doug Cook RD > supplement

Dry berberis heap on the desk
Dry berberis heap on the desk
Berberine. A Supplement Worth Considering?

Dried barberry (berberis) – a source of berberine   There are thousands of supplements (a.k.a....

Berberine. A Supplement Worth Considering?
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dougcookrd

Doug Cook RD, The Gut Brain Guy
Meet Doug

My practice is grounded in science not dogma. I provide evidence to substantiate my views and nutritional advice.

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Phone: 1-416-413-9095

Fax: 416-352-5186

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Once upon a time, in a kingdom far, far away, ther Once upon a time, in a kingdom far, far away, there was a kid who had an inherent curiosity about the natural world, human biology, and, because he was included in cooking, developed a wonder about nutrition and health. Pssst, that kid was me. โฃ โฃ My interest surged when I was 16 when my mom was diagnosed with cancer; at a young age, I devoured everything I could on health, food, and nutrition. โฃ โฃ Back in the day, we didn't have no internet. If you wanted to learn something, you had to go to a book store and that's when I found "Jane Brody's Nutrition Book". Jane Brody is an American science and nutrition author, the book sparked an interest in me and my nutrition journey began. โฃ โฃ Back then, to the best of my ability given my inexperience, I wanted to learn as much as I could about the nitty-gritty of nutritional sciences. It wasn't enough for me to read about cancer risk reduction and vegetable intake, I wanted, no needed, to understand the why, the how, and the what. โฃ โฃ As many know, I didn't set out to be a dietitian, I kinda fell into the job, and don't get me wrong, it's afforded me many positives experiences but I've never been a good fit for dietetics (as much as some might hate that word). โฃ โฃ I'm a nutritional sciences geek, I love the foundational stuff; the biology, physiology, and biochemistry of nutrition, and food. I wanna know what the impact of insulin resistance has on mitochondrial respiration..ya know? โฃ โฃ I've done counselling, coaching, motivational interviewing, meal plans, weight loss, Boost, food safety, pantry overhauls, snack lists, food court survival etc but that's just not my thing. As I like to say, I'll leave that to the dietitians who are way better at that kind of support. โฃ โฃ So, things have come full circle, back to my roots. I'm EXCITED to see how things go with a focus on nutrition education through a different lens to help professionals and the public by continuing to create online courses and sharing the fundamentals. I hope you join me. โฃ
๐—ก๐—˜๐—ช ๐—˜๐—ฃ๐—œ๐—ฆ๐—ข๐——๐—˜. I was a ๐—ก๐—˜๐—ช ๐—˜๐—ฃ๐—œ๐—ฆ๐—ข๐——๐—˜. I was a guest on the Happy Whole You @happywholeyou podcast with the irrepressible Anna Marie Frank. โฃ โฃ We talked about food, nutrition, brain health, and more. โฃ โฃ We discussed some tips on how to nourish your brain, covered many of the nutrients that the brain needs to be its best, and I had fun when Anna Marie asked what three must-have foods I'd want to feed my brain if I was stranded on a desert island - I had to 'think on my feet' to answer that one. โฃ โฃ ๐—˜๐—ฝ๐—ถ๐˜€๐—ผ๐—ฑ๐—ฒ ๐—น๐—ถ๐—ป๐—ธ: https://happywholeyou.libsyn.com/44-brain-food-with-doug-cook-rd โฃ โฃ #podcast #podcasting #podcaster #brain #brainhealth #brainwarrior #holisticliving #eatrealfood #wellnesspodcast #brainhealthpodcast #anxiety #mentalhealth #mentalillness #dementia #nourish #omega3s #lutein #choline #eggs
All this talk about viruses and immunity has me ex All this talk about viruses and immunity has me excited from a nutritional sciences point of view. โฃ โฃ A superstar nutrient, truly, where immune health is concerned is ๐˜‡๐—ถ๐—ป๐—ฐ. โฃ โฃ Zinc is da bomb (are people still saying that?), it's sic, it's phat, it's cool (that never goes out of style), and yes, it's awesome (cuz that never gets tired). โฃ โฃ If zinc was a design element it would 'POP', be a focal point, or my all time favourite, 'the WOW factor' (yes, I'm being sarcastic). โฃ โฃ Anyway, zinc is needed, as in your body is craving it, for the growth and development of immune cells in both innate and acquired (adaptive) immunity ๐—”๐—ก๐—— it supports antibody production. โฃ โฃ Zinc is so important for immunity, it helps increase the efficacy of influenza vaccines; no doubt it will do the same for the SARS-CoV-2 vaccine as well (although not specifically tested for that), ๐—•๐—จ๐—ง, let's not throw nutritional common sense out the window. โฃ โฃ We ๐—ช๐—”๐—ก๐—ง an immune response to any viral infection and zinc is central to this, from COVD-19 or any of the other 200+ known viruses that cause respiratory infections. โฃ โฃ Like most vitamins and minerals these days, thanks to heaps of processed foods, many of us aren't getting the recommended minimum intake of zinc to reap its benefits. โฃ โฃ Word to the wise, you ๐—–๐—”๐—ก๐—ก๐—ข๐—ง store zinc like you can other minerals (calcium, magnesium, iron etc.) so you need a steady supply of it from your diet and supplements if needed. โฃ โฃ So get cracking, and get more zinc (to know how, it's as easy as opening a browser and typing 'best food sources of zinc'). โฃ โฃ ๐—ญ๐—ถ๐—ป๐—ฐ ๐—ฎ๐—ป๐—ฑ ๐˜€๐—ฒ๐—น๐—ฒ๐—ป๐—ถ๐˜‚๐—บ ๐—ฏ๐—ผ๐—ผ๐˜€๐˜ ๐—ถ๐—ป๐—ณ๐—น๐˜‚๐—ฒ๐—ป๐˜‡๐—ฎ ๐˜ƒ๐—ฎ๐—ฐ๐—ฐ๐—ถ๐—ป๐—ฒ ๐—ฒ๐—ณ๐—ณ๐—ถ๐—ฐ๐—ฎ๐—ฐ๐˜† โฃ https://tinyurl.com/1gakx5zs โฃ ๐—œ๐—บ๐—ฝ๐—ฎ๐—ฐ๐˜ ๐—ผ๐—ณ ๐˜๐—ฟ๐—ฎ๐—ฐ๐—ฒ ๐—ฒ๐—น๐—ฒ๐—บ๐—ฒ๐—ป๐˜๐˜€ ๐—ฎ๐—ป๐—ฑ ๐˜ƒ๐—ถ๐˜๐—ฎ๐—บ๐—ถ๐—ป ๐˜€๐˜‚๐—ฝ๐—ฝ๐—น๐—ฒ๐—บ๐—ฒ๐—ป๐˜๐—ฎ๐˜๐—ถ๐—ผ๐—ป ๐—ผ๐—ป ๐—ถ๐—บ๐—บ๐˜‚๐—ป๐—ถ๐˜๐˜† ๐—ฎ๐—ป๐—ฑ ๐—ถ๐—ป๐—ณ๐—ฒ๐—ฐ๐˜๐—ถ๐—ผ๐—ป๐˜€ ๐—ถ๐—ป ๐—ถ๐—ป๐˜€๐˜๐—ถ๐˜๐˜‚๐˜๐—ถ๐—ผ๐—ป๐—ฎ๐—น๐—ถ๐˜‡๐—ฒ๐—ฑ ๐—ฒ๐—น๐—ฑ๐—ฒ๐—ฟ๐—น๐˜† ๐—ฝ๐—ฎ๐˜๐—ถ๐—ฒ๐—ป๐˜๐˜€. โฃ https://tinyurl.com/e3fs87ls โฃ ๐—ญ๐—ถ๐—ป๐—ฐ ๐˜€๐—ฝ๐—ฒ๐—ฒ๐—ฑ๐˜€ ๐—ฟ๐—ฒ๐—ฐ๐—ผ๐˜ƒ๐—ฒ๐—ฟ๐˜† ๐—ณ๐—ฟ๐—ผ๐—บ ๐—ฟ๐—ฒ๐˜€๐—ฝ๐—ถ๐—ฟ๐—ฎ๐˜๐—ผ๐—ฟ๐˜† ๐—ถ๐—ป๐—ณ๐—ฒ๐—ฐ๐˜๐—ถ๐—ผ๐—ป โฃ https://pubmed.ncbi.nlm.nih.gov/14985218/ โฃ โฃ โฃ โฃ #colds #influenza #flu #respiratory #zinc #minerals #supplements #covid #covid-19 #nutrition #eatwell #eatrealfood #nourish #nomnom #health #immune #immunity #immunebooster #vaccines #vaccination
Another study looking at the role of a nutrient in Another study looking at the role of a nutrient in reducing the risk of COVID-19 related complications - omega 3 fats. โฃ โฃ Getting more omega-3s (fish, seafood, omega-3 fortified eggs, and supplements) increases a validated biomarker called the ๐—ข๐—บ๐—ฒ๐—ด๐—ฎ-3 ๐—œ๐—ป๐—ฑ๐—ฒ๐˜… (a measurement of the amount of omega-3s in red blood cells). โฃ โฃ The greater the omega-3 index, the better. An omega-3 index of 8 or higher (most North Americans are lucky to have an omega-3 index of 4) is predictive of lower rates of sudden cardiac death, loss of cognitive function, dementia, depression, death from all causes, and now possibly COVID-19 complications (spoiler alert, it's all about keeping inflammation in check). โฃ โฃ In fact, there are at least 18 clinical trials registered to study the impact of omega-3s on COVID outcomes - amazing. โฃ โฃ ๐—ก๐—ข๐—ง๐—˜: to get an omega-3 index of a minimum of 8, you have to consume about 1800-1900 mg of EPA & DHA, total, per day. A while some studies look at blood fats, they also reflect what gets incorporated into cell membranes โฃ โฃ ๐—ข๐—บ๐—ฒ๐—ด๐—ฎ-3 ๐—ณ๐—ฎ๐˜๐˜๐˜† ๐—ฎ๐—ฐ๐—ถ๐—ฑ๐˜€ ๐—ฎ๐—ป๐—ฑ ๐—–๐—ข๐—ฉ๐—œ๐——-19: ๐—ฎ ๐—ฐ๐—ผ๐—บ๐—ฝ๐—ฟ๐—ฒ๐—ต๐—ฒ๐—ป๐˜€๐—ถ๐˜ƒ๐—ฒ ๐—ฟ๐—ฒ๐˜ƒ๐—ถ๐—ฒ๐˜„ โฃ https://pubmed.ncbi.nlm.nih.gov/33377319/ โฃ ๐—ข๐—บ๐—ฒ๐—ด๐—ฎ-3 ๐—œ๐—ป๐—ฑ๐—ฒ๐˜… ๐—ผ๐—ณ ๐—–๐—ฎ๐—ป๐—ฎ๐—ฑ๐—ถ๐—ฎ๐—ป ๐—”๐—ฑ๐˜‚๐—น๐˜๐˜€ โฃ https://tinyurl.com/nws7e0pr โฃ ๐—•๐—น๐—ผ๐—ผ๐—ฑ ๐—ผ๐—บ๐—ฒ๐—ด๐—ฎ-3 ๐—ณ๐—ฎ๐˜๐˜๐˜† ๐—ฎ๐—ฐ๐—ถ๐—ฑ๐˜€ ๐—ฎ๐—ป๐—ฑ ๐—ฑ๐—ฒ๐—ฎ๐˜๐—ต ๐—ณ๐—ฟ๐—ผ๐—บ ๐—–๐—ข๐—ฉ๐—œ๐——-19: ๐—ฎ ๐—ฝ๐—ถ๐—น๐—ผ๐˜ ๐˜€๐˜๐˜‚๐—ฑ๐˜† โฃ https://www.plefa.com/article/S0952-3278(21)00013-2/fulltext โฃ โฃ #omega3s #omega3fattyacids #covid #covid-19
๐—ก๐—˜๐—ช ๐—˜๐—ฃ๐—œ๐—ฆ๐—ข๐——๐—˜ [Link to ๐—ก๐—˜๐—ช ๐—˜๐—ฃ๐—œ๐—ฆ๐—ข๐——๐—˜ [Link to podcast in bio] โฃ โฃ Did you know thereโ€™s a 20% chance that you or someone you know will suffer a concussion this year? โฃ โฃ Whether by a car accident, tripping and falling, or from sports-related heat to head contact โ€“ up to 30% of concussions, or traumatic brain injuries โ€“ will lead to long-term, potentially permanent damage. โฃ โฃ But there is an effective, low-cost treatment: high dose, omega-3 fatty acid supplements, and todayโ€™s guests will tell us all about it and share his Omega-3 Protocol to facilitate healing without the use of medications. โฃ โฃ Dr. Lewis is the President and founder of the Brain Health Education and Research Institute. He is an expert on nutritional interventions for brain health, particularly the use of omega-3 fatty acids for the prevention, management, and rehabilitation of concussions and traumatic brain injury (TBI). โฃ โฃ He is a graduate of the U.S. Military Academy at West Point and Tulane University School of Medicine. Dr. Lewis is board-certified and a Fellow of the American College of Preventive Medicine and the American College of Nutrition. He completed post-graduate training at Walter Reed Army Medical Center, Johns Hopkins University, and Walter Reed Army Institute of Research. โฃ โฃ He is currently in private practice in Potomac, Maryland at ๐—•๐—ฟ๐—ฎ๐—ถ๐—ป ๐—–๐—”๐—ฅ๐—˜ - ๐—–๐—ผ๐—ป๐—ฐ๐˜‚๐˜€๐˜€๐—ถ๐—ผ๐—ป ๐—”๐˜€๐˜€๐—ฒ๐˜€๐˜€๐—บ๐—ฒ๐—ป๐˜ ๐—ฅ๐—ฒ๐—ฐ๐—ผ๐˜ƒ๐—ฒ๐—ฟ๐˜† ๐—˜๐—ฑ๐˜‚๐—ฐ๐—ฎ๐˜๐—ถ๐—ผ๐—ป is a consultant to the U.S. Army and Navy as well as several organizations, institutes, and nutrition companies around the world, and a founding member of the Pop Warner Youth Football Medical Advisory Board. โฃ
The earliest & likely best example of an interacti The earliest & likely best example of an interaction between nutrition & dementia is related to thiamine (๐˜ƒ๐—ถ๐˜๐—ฎ๐—บ๐—ถ๐—ป ๐—•1). โฃ โฃ Throughout the last century, research has shown that thiamine deficiency is associated with/predictive of, neurological problems, including cognitive deficits and encephalopathy. โฃ โฃ Similarities exist between vitamin B1 deficiency and Alzheimer's for example in that both are linked with cognitive decline & impairment of the brain's ability to properly use glucose for energy/fuel. โฃ โฃ Clinical thiamine deficiency (beriberi) manifests neurologically in two ways: ๐—ช๐—ฒ๐—ฟ๐—ป๐—ถ๐—ฐ๐—ธ๐—ฒ ๐—ฒ๐—ป๐—ฐ๐—ฒ๐—ฝ๐—ต๐—ฎ๐—น๐—ผ๐—ฝ๐—ฎ๐˜๐—ต๐˜† (mainly affecting the central nervous system) & ๐—ž๐—ผ๐—ฟ๐˜€๐—ฎ๐—ธ๐—ผ๐—ณ๐—ณ ๐˜€๐˜†๐—ป๐—ฑ๐—ฟ๐—ผ๐—บ๐—ฒ (amnesia and other psychiatric presentations including gait ataxia or the lack of coordination of voluntary muscle control such as walking, picking up objects, standing, speech). โฃ โฃ Wernicke-Korsakoff syndrome is often seen in alcohol-use disorder; alcohol damages the small intestines leading to impaired B1 absorption. โฃ โฃ Alcohol is not the only risk for B1deficiency nor is clinical deficiency necessary for problems to occur. โฃ โฃ In developed countries, clinical B1 deficiency from pure dietary deficiencies is rare but there are other factors that can lead to a decrease in vitamin B1 status. โฃ โฃ Health conditions that increase the risk for altered B1 metabolism include insulin resistance, diabetes, Celiac, inflammatory bowel disease, SIBO, kidney damage, medications: โฃ โฃ - anti-arrhythmics โฃ - anti-depressants โฃ - anti-psychotics โฃ - diuretics โฃ - anti-hypertensives โฃ - proton pumps inhibitors โฃ โฃ Supplemental thiamine increases blood levels well but it's not absorbed optimally by neural tissues unlike a newer form of vitamin B1 (๐—ฏ๐—ฒ๐—ป๐—ณ๐—ผ๐˜๐—ถ๐—ฎ๐—บ๐—ถ๐—ป๐—ฒ) which is designed to increase thiamine levels up to 3.5-5x better. โฃ โฃ B vitamins are huge for brain health & B1 is as crucial in neurological problems, delirium, and dementia. โฃ
Do you eat sprouts? โฃ โฃ I'm old enough to rem Do you eat sprouts? โฃ โฃ I'm old enough to remember the days when pretty much the only sprouts available were alfalfa; you could get them in the grocery store or at a deli to throw into a wrap etc. โฃ โฃ Nowadays, sprouts are more common and the variety of options reflects that. โฃ โฃ Sprouts are seeds that have germinated and become very young plants. This germination process usually begins with the seeds being soaked for several hours. โฃ โฃ The soaked seeds are then exposed to the right combination of temperature and moisture, and allowed to grow for two to seven days. โฃ โฃ Many different types of seeds can be sprouted. Here is a list of the most common types of sprouts available on the market: โฃ โฃ ๐—•๐—ฒ๐—ฎ๐—ป ๐—ฎ๐—ป๐—ฑ ๐—ฝ๐—ฒ๐—ฎ ๐˜€๐—ฝ๐—ฟ๐—ผ๐˜‚๐˜๐˜€: Such as lentil, adzuki, garbanzo, soybean, mung bean, black bean, kidney bean, green pea, and snow pea sprouts. โฃ โฃ ๐—ฆ๐—ฝ๐—ฟ๐—ผ๐˜‚๐˜๐—ฒ๐—ฑ ๐—ด๐—ฟ๐—ฎ๐—ถ๐—ป๐˜€: Such as brown rice, buckwheat, amaranth, Kamut, quinoa, and oat sprouts. โฃ โฃ ๐—ฉ๐—ฒ๐—ด๐—ฒ๐˜๐—ฎ๐—ฏ๐—น๐—ฒ ๐—ผ๐—ฟ ๐—น๐—ฒ๐—ฎ๐—ณ๐˜† ๐˜€๐—ฝ๐—ฟ๐—ผ๐˜‚๐˜๐˜€: Such as radish, broccoli, beet, mustard green, clover, cress, and fenugreek sprouts. โฃ โฃ ๐—ก๐˜‚๐˜ ๐—ฎ๐—ป๐—ฑ ๐˜€๐—ฒ๐—ฒ๐—ฑ ๐˜€๐—ฝ๐—ฟ๐—ผ๐˜‚๐˜๐˜€: Such as almond, radish seed, alfalfa seed, pumpkin seed, sesame seed, or sunflower seed sprouts. โฃ โฃ The sprouting process increases nutrient levels, making sprouts richer in protein, folate, magnesium, phosphorus, manganese, and vitamins C and K than un-sprouted plants โฃ โฃ The proteins in sprouts may also be easier to digest. This is likely due to the sprouting process, which appears to reduce the number of antinutrients (compounds that decrease your bodyโ€™s ability to absorb nutrients from the plant) by up to 87%. โฃ โฃ Amazing! โฃ โฃ So, are you a sprout freak? โฃ โฃ ๐—˜๐—ป๐—ต๐—ฎ๐—ป๐—ฐ๐—ฒ๐—บ๐—ฒ๐—ป๐˜ ๐—ผ๐—ณ ๐—ฎ๐˜๐˜๐—ฟ๐—ถ๐—ฏ๐˜‚๐˜๐—ฒ๐˜€ ๐—ผ๐—ณ ๐—ฐ๐—ฒ๐—ฟ๐—ฒ๐—ฎ๐—น๐˜€ ๐—ฏ๐˜† ๐—ด๐—ฒ๐—ฟ๐—บ๐—ถ๐—ป๐—ฎ๐˜๐—ถ๐—ผ๐—ป ๐—ฎ๐—ป๐—ฑ ๐—ณ๐—ฒ๐—ฟ๐—บ๐—ฒ๐—ป๐˜๐—ฎ๐˜๐—ถ๐—ผ๐—ป - ๐—ฎ ๐—ฟ๐—ฒ๐˜ƒ๐—ถ๐—ฒ๐˜„. โฃ https://tinyurl.com/1hbgjqz6 โฃ ๐—˜๐—ณ๐—ณ๐—ฒ๐—ฐ๐˜ ๐—ผ๐—ณ ๐—ด๐—ฒ๐—ฟ๐—บ๐—ถ๐—ป๐—ฎ๐˜๐—ถ๐—ผ๐—ป ๐—ผ๐—ป ๐—ฐ๐—ต๐—ฒ๐—บ๐—ถ๐—ฐ๐—ฎ๐—น, ๐—ณ๐˜‚๐—ป๐—ฐ๐˜๐—ถ๐—ผ๐—ป๐—ฎ๐—น, ๐—ฎ๐—ป๐—ฑ ๐—ป๐˜‚๐˜๐—ฟ๐—ถ๐˜๐—ถ๐—ผ๐—ป๐—ฎ๐—น ๐—ฐ๐—ต๐—ฎ๐—ฟ๐—ฎ๐—ฐ๐˜๐—ฒ๐—ฟ๐—ถ๐˜€๐˜๐—ถ๐—ฐ๐˜€ ๐—ผ๐—ณ ๐˜„๐—ต๐—ฒ๐—ฎ๐˜, ๐—ฏ๐—ฟ๐—ผ๐˜„๐—ป ๐—ฟ๐—ถ๐—ฐ๐—ฒ, ๐—ฎ๐—ป๐—ฑ ๐˜๐—ฟ๐—ถ๐˜๐—ถ๐—ฐ๐—ฎ๐—น๐—ฒ - ๐—ฎ ๐—ฐ๐—ผ๐—บ๐—ฝ๐—ฎ๐—ฟ๐—ฎ๐˜๐—ถ๐˜ƒ๐—ฒ ๐˜€๐˜๐˜‚๐—ฑ๐˜†. โฃ https://tinyurl.com/2qrbt23y โฃ โฃ #nutritious #delicious #sprouts #sprouting #health #forkyeah #eatrealfood #fiber #protein #plantfood #plantpowered #nomnom #eat #lunch #dinner #guthealth #digestion #instagood #
The human genome was selected under conditions in The human genome was selected under conditions in which there was ample UVB year-round. โฃ โฃ Studies of modern-day East African tribes reveal that they maintain serum vitamin D levels of 105-115 nmol and more year-round. โฃ โฃ While not proof that this is what our vitamin D levels should be, it does offer hints. โฃ โฃ Every human being on the planet has the ability to produce robust amounts of vitamin D from sunlight (under ideal conditions) regardless of skin complexion, encoded in their DNA. โฃ โฃ The ability to produce vitamin D was so important for our survival as a species, there was huge evolutionary pressure to maintain those genes. โฃ โฃ The skin pigmentation theory suggests that a lighter/whiter complexion offered a survival benefit as humans migrated away from the equator because it allowed for more vitamin D to be produced under conditions where UVB intensity decreased and because there was less opportunity to make vitamin D due to impact of fall and winter seasons in the north. โฃ โฃ The vast majority of research supports the idea that you, me, and everyone else, likely need blood vitamin D levels that are more in line with our ancestral heritage than what's afforded to us by modern living and what's recommended as a daily vitamin D requirement. โฃ โฃ I for one have set my sights greater than a serum concentration of 50 nmol/L (20 ng/L) and a daily intake of 600 IU (15 mcg/day). โฃ โฃ What about you? โฃ โฃ You can learn more about this and other vitamin D essentials in my online course for professionals - link in bio. โฃ
Christmas gift from my niece @beccsamillion โฃ โฃ Is the universe trying to tell me something? โฃ โฃ Am I offended? โฃ โฃ Fuck no, I own it loud and proud. โฃ โฃ LOVE this mug! โฃ โฃ The handmade coaster is part of a set and also a Christmas gift from the irrepressible @thevikingmom โฃ โฃ #gifts #feelthelove #loved #fortunate #grateful #gratitude #appreciation #enjoy #coffee #coffeelover #caffeine #coffeelife #breakfast #coffeeholic #coffeemug #coasters #life #blessed #coffeelovers #thankful

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