Physical Health

Despite what #GutTok may have you believe, you don’t have to down olive oil shots, nosh on stewed apples, and graze on papaya seeds for the sake of digestive health and beating dreaded bloat. Sure, optimizing gut health is where it’s at, and hot girls have IBS, but the reality is there are no quick fixes or cure-alls to GI issues, even if said olive oil elixir worked for your favorite TikToker (I would know—I’ve had too many digestive drama episodes to count). Instead, start your morning off on the right foot with a few simple habits that can translate to a bright-eyed and bushy-tailed day with only one main objective: a happy gut. I asked dieticians and gastroenterologists for the top morning practices that are (actually) essential for boosting gut health and digestion.
 
1. Drink water first thing
Staying hydrated is vital for optimizing your skin, digestion, hormone balance, sleep quality, and mood, so why wouldn’t you kick off your morning with a tall glass of warm lemon water to jump-start the digestion process? “Drinking a glass of water first thing in the morning helps flush out toxins and supports morning bowel movements,” described Tanya Mezher, MS, RD, CDN, Lead Functional Practitioner at Malla.
If you still need convincing, sip on this: “The most abundant molecule in the cells lining your digestive tract is water, accounting for 70 percent or more of total cell mass,” conveyed Dr. Lance Uradomo, M.D., M.P.H., an interventional gastroenterologist at City of Hope Orange County Lennar Foundation Cancer Center. “Water is crucial for those cells to function properly and for your gut to digest food easily.” So before you reach for your morning cup of joe or bite into your breakfast, wake up and hydrate your body with some H2O. For overachievers, the addition of lemon also helps fight indigestion, heartburn, bloating, constipation, and gas formation. 
 
2. Prioritize breakfast and make it your largest meal of the day
They say breakfast is the most important meal of the day, and when it comes to your gut, it’s true. “Because of the body’s circadian rhythm, we create less stomach acid later in the evening when the sun is down, so when we eat larger meals at night, we might not be able to optimally digest these meals,” explained Paulina Lee, MSHS, RD, LD, a gut health functional dietitian and founder of Savvy Stummy, LLC. “Fueling with a bigger breakfast can help us obtain nutrients optimally when our digestion is more awake in the mornings.”
Don’t let a hectic schedule or tough work deadline make you skip breakfast, and plan ahead so it’s an afterthought or something you grab on the go. Take time to sit down and eat mindfully, and turn off social media, emails, and TV to eat fully present. “Chewing each bite well without distractions or multi-tasking can help you relax and digest better by setting you into a more ‘rest and digest’ phase,” Lee affirmed. 
 
3. Eat foods rich in fiber and fermented foods
Fiber is a type of carbohydrate that the body can’t digest, so it passes through the body undigested and makes its way to the gut, promoting regularity and relieving GI issues. “Fiber, especially prebiotic fibers, are fuel for a healthy gut microbiome,” Lee explained. “These fibers are digested by beneficial gut bacteria so they can make healthful by-products like short-chain fatty acids that support the gut barrier, decrease inflammation, manage the pH of the gut, and keep oxidative stress at bay.” Easy ways to sneak in extra fiber? Sprinkle your yogurt with flaxseeds or chia seeds, top your oatmeal with berries, use whole grain bread for your avocado toast, or whip up a veggie omelet or scramble.
In addition to fiber, fermented foods are crucial for gut health. “Fermented foods contain and feed healthful probiotics, which are beneficial to healthy digestion,” Dr. Uradomo said. But that’s not all probiotics bring to the table. “Probiotics may decrease gut-associated inflammation, which contributes to poor immunity and other metabolic imbalances,” Lee elaborated. Just how much of this type of superfood do we need? Lee recommended at least 1-2 tablespoons of fermented foods daily. Whether you blend coconut yogurt or kefir into your morning smoothie or incorporate sauerkraut or kimchi into your breakfast burrito, you’ll be doing your gut a major solid.
 
4. Sip on ginger tea
Ginger does more than deliver its signature spicy zest to savory dishes and baked goods. Consider it your gut’s BFF thanks to its antioxidant and anti-inflammatory properties that can support digestion and combat bloat by stimulating saliva and stomach acid production. “Because ginger has anti-inflammatory and gastro-protective properties, it may relieve digestion, bloating, and inflammation,” Lee echoed. “In Traditional Chinese Medicine, ginger is often used for indigestion, and there’s additional research to show it improves feelings of nausea.”
But the plant’s good-for-you qualities don’t stop there. “Ginger root contains gingerol, a natural compound that assists with gastrointestinal motility–the contractions and relaxations of muscles of the GI tract and the movement of ingested food and liquid through the gut,” Dr. Uradomo pointed out. Plus, it’s an easy step to add to your morning routine, as preparing ginger tea is as easy as slicing ginger and adding hot water.

5. Get moving
Lee said it best: “Get moving to get ‘things’ moving in your gut.” It turns out hot girl walks are more than just a means to get your steps in. “Morning walks or yoga can help contract muscles, which keeps things moving in your digestive tract,” Lee continued. “These activities may also help improve your healthy gut microbiome and diversity. Yoga stretches, like side bending, downward dog, and standing forward bend, involve twisting and bending that massages the digestive tract to relax the gut and stimulate digestive enzymes.”
Let go of any preconceived notions that your movement of choice needs to be an hour long or intense to get the most out of it. In fact, gentle forms of exercise in the AM are *chef’s kiss* since easing into your morning should be your MO for promoting gut health. “Even if it is just a 10-minute walk or an at-home workout, any form of movement can help with digestion,” Dr. Uradomo expressed. “Exercise increases blood flow to the muscles in the digestive system and helps to move food through the digestive tract.”
Recent studies have found that there’s a link between the gut microbiome and exercise, according to Mezher. “Exercise can change the composition of the gut biome, increase the number of beneficial bacteria, and reduce the number of harmful bacteria.” She suggested taking your workout outside to enhance your gut health along with your vitamin D intake and circadian rhythm for some added benefits. 
 
6. Relax the nervous system

A chaotic morning that calls for rushing to get ready and out the door can wreak havoc on your stress levels, which can also negatively affect digestion and gut health. “When our bodies aren’t in a state of flight-or-fight, AKA sympathetic pathways, we are able to focus more energy and time into absorbing and digesting nutrients optimally,” Lee explained.
No matter what practice relaxes you or how much time you have in the morning, you can make relaxation a priority. It can be as simple as taking 3-4 deep breaths to set the tone for digesting (and conquering your day) before calmly getting out of bed. “Deep breathing and meditation in the morning help to set your day for parasympathetic pathways that aid in resting and digesting,” Lee explained. You can also try meditation, journaling, getting outside, or a quick breathwork session (Mezher cited a recent study that found breathwork improved digestion and increased the number of beneficial bacteria in the gut).

Probiotics Get All the Buzz, but This Unsung Hero May Be More Effective for Gut Health More

If you’ve found yourself in your gym girlie era, chances are you’ve heard of electrolytes, but the extent of your knowledge of them starts and ends with boosting hydration, or perhaps Gatorade’s neon-colored bevvies. While sports drinks have a bad rap for their additives (think: sugar and artificial dye), the electrolytes they contain can do your hydration goals a solid, especially after you’ve worked up a sweat. But what even is an electrolyte, and do you really need to add the buzzworthy supplement to your regimen? I turned to experts to explain and find out how you can tell if you have an electrolyte imbalance. Read on to get the lowdown on everything you need to know about electrolytes. 

In this article

What Are Electrolytes, and Why Do You Need Them?
“Electrolytes are essential minerals that carry an electric charge in our bodies,” explained Dr. Praveen Guntipalli, Medical Director and Owner of Sanjiva Medical Spa. “They play a vital role in maintaining various physiological functions, such as nerve signaling, muscle contractions, and fluid balance. The most common electrolytes include sodium, potassium, calcium, magnesium, chloride, bicarbonate, and phosphate, and are present in bodily fluids like blood, urine, and sweat.” Electrolytes are vital to specific processes that keep your body functioning as it should, namely maintaining proper hydration and nervous system and muscle function as well as regulating the body’s internal pH levels. 
“When we engage in physical activities or experience excessive sweating due to hot weather or intense exercise, we lose electrolytes,” Dr. Guntipalli continued. “Thus, replenishing them becomes crucial to prevent dehydration and maintain overall health.  Whether through electrolyte-rich foods or drinks, maintaining a balanced intake of these minerals is necessary for optimal bodily functions and overall well-being.”

Common Symptoms Related to Lack of Electrolytes
So how do you know if you’re not getting enough? The telltale signs related to a lack of electrolytes, often referred to as electrolyte imbalances, can vary depending on which specific electrolyte is affected and the severity of the imbalance, according to Mary Sabat, MS, RDN, LD, a nutritionist and ACE-certified trainer. “However, some common symptoms may include muscle cramps or weakness, fatigue or lethargy, dizziness or lightheadedness, confusion or difficulty concentrating, and headaches,” she conveyed. Maria Tointon, RDN, LDN, a registered dietitian nutritionist and CEO of Veg Out With Maria laid out some of the common symptoms to look out for based on the type of electrolyte deficiency:
Sodium: fatigue, headache, nausea, confusion, muscle weakness, and seizures 
Potassium: muscle weakness or cramps, irregular heartbeat, fatigue, and constipation
Chloride: fluid loss, dehydration, weakness or fatigue, difficulty breathing, diarrhea or vomiting
Calcium: muscle cramps, numbness or tingling in the fingers and toes, weakened bones, and dental problems
Magnesium: muscle spasms, tremors, weakness, fatigue, and irregular heartbeat
 
Do You Need to Supplement to Get Enough Electrolytes?
In most cases, a well-rounded diet packed with fruits and vegetables can provide sufficient electrolytes for the average person. That said, “Unfortunately, many people do not eat a balanced diet so the use of electrolyte replacement can be important for many people,” Sabat suggested. “In addition, intense physical activity, prolonged sweating, vomiting, diarrhea, or certain medical conditions may lead to increased electrolyte losses and a need for additional supplementation.” In other words, you should get all the electrolytes you need from an ideal diet, but on days when your fruit and veggie intake is lower or you’re extra depleted (i.e. if you’re doing a sweaty workout, traveling, or feeling under the weather), you may benefit in supplementing to restore electrolyte levels.
Cue electrolyte supplements like powders or tablets (shop our picks below!). Check with your doctor or nutritionist before starting an electrolyte supplement, and read the ingredient labels carefully when choosing the right one for you (beware of added sugar and artificial sweeteners). Don’t want to purchase another supplement? You can also try some hacks to get in electrolytes, such as adding a pinch of high-quality sea salt to your water, sipping on coconut water, or snacking on electrolyte-rich foods (see below for some ideas).
How much electrolytes you need depends on your body, your sweat content, and the weather so talk to your doctor about testing or your electrolyte needs. According to the International Journal of Sport Nutrition and Exercise Metabolism, you can lose anywhere from 0.5 to 1.5 liters of sweat per hour of exercise, so if you’re working out for an extended period of time and/or in the heat, you can do your body some good by replenishing electrolytes lost with an electrolyte-enhanced fluid during or after your workout.  
 
Foods That Contain Electrolytes
To get your daily dose of electrolytes, you can also look to your kitchen staples. Sabat shared several foods that naturally contain electrolytes and can help maintain a healthy balance of essential minerals.
Sodium: sea salt, pickles, olives, celery, beets, anchovies
Potassium: bananas, oranges, avocados, tomatoes, spinach, sweet potatoes, yogurt
Calcium: dairy products (i.e. milk, cheese, yogurt), leafy greens (i.e. kale, broccoli), fortified plant-based milk, tofu
Magnesium: nuts and seeds (i.e. almonds, cashews, pumpkin seeds), spinach, legumes, whole grains, dark chocolate
Chloride: table salt, seaweed, olives, tomatoes, lettuce
 
Shop Electrolytes

Please consult a doctor or healthcare professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

Nutritionists Share 7 Simple Tricks To Effortlessly Boost Your Hydration More

While many factors can make the difference between a happy gut and one that gives you major digestive drama, probiotics have gotten all the glitz and glory for boosting gut health. But there’s an unsung hero of balancing the gut microbiome that counts benefits such as repairing gut lining, taming gut inflammation, and managing GI symptoms such as bloating, constipation, and diarrhea.
A recent study measured how almonds (yes, almonds!) affect the gut, and found that a reason they were beneficial in improving gut symptoms and gut microbes was because they help to increase a specific microbiota compound called butyrate. Butyrate has been associated with several gut-friendly perks, with some experts even claiming butyrate is more effective than probiotics. So what is butyrate, and just how does it work its magic? Spoiler: The health benefits go beyond just the gut. I asked experts to give a crash course on butyrate, its benefits, and how we can get the most out of it. Gut healing ahead. 
 

In this article

 
What is Butyrate?
“Butyrate is a short-chain fatty acid (SCFA) produced through microbial fermentation of dietary fibers in the gut,” explained Dr. Sara Mesilhy, a gastroenterologist. Simply put, butyrate (AKA butyric acid) is a byproduct of our gut’s natural fermentation process. When we consume fiber-rich foods, our gut bacteria digest and break down the dietary fiber in the colon and produce butyrate. “Butyrate helps control inflammation, supports the integrity of the intestinal barrier, and regulates energy expenditure,” Dr. Mesilhy continued. Juliana Tamayo, MS, RD, LDN, a registered dietitian, added that butyrate functions as an energy source for cells in your colon, essentially allowing them to function more effectively and allowing gut microbes to flourish and help maintain a balanced gut microbiome.

Health Benefits of Butyrate
So we already know that butyrate lends a helping hand to the gut, but its pros don’t stop there. Research suggests that the short-chain fatty acid butyrate has multiple beneficial effects on overall human health.

Improves gut health
“Butyrate helps regulate the growth and function of the cells lining the colon, known as colonic epithelial cells,” explained Mary Sabat, MS, RDN, LD, a nutritionist and ACE-certified personal trainer. In addition to promoting the health of the colon cells, Sabat cited that butyrate supports a balanced immune response and enhances the integrity of the gut barrier, reducing the likelihood of intestinal permeability and other forms of gut dysfunction, like leaky gut syndrome. What’s more, research found that enhanced production of butyrate encourages regular stool output (read: a well-functioning gastrointestinal system). 

Enhances sleep
“A healthier gut also means fewer problems sleeping,” Tamayo mentioned. In fact, a study suggests that butyrate is a sleep-promoting agent and plays a major role in sleep onset and sleep quality, inducing significant increases in non-rapid-eye movement sleep (NREMS) and the duration of deep sleep.

Reduces inflammation
Chronic inflammation is a major risk factor, which if unchecked, can eventually start damaging your healthy cells, tissues, and organs, leading to cell damage. And your gut microbiome is a key factor that regulates the level of inflammation, not only in your gut, but throughout your entire body. Enter butyrate. “Butyrate has anti-inflammatory properties and can help reduce inflammation in the gut,” Sabat affirmed. “It modulates immune cell activity and reduces the production of pro-inflammatory cytokines, potentially benefiting conditions like inflammatory bowel disease (IBD).”
 
Increases insulin sensitivity
Insulin sensitivity refers to how responsive your cells are to insulin, an essential hormone that controls your blood sugar levels. A person with low insulin sensitivity also has insulin resistance, or higher blood glucose levels, which can show up as anything from unhealthy weight to fatigue or dizziness to increased risk for prediabetes. “Butyrate may have a positive impact on metabolic health,” Sabat stated. “It can improve insulin sensitivity, enhance glucose metabolism, and help regulate appetite and body weight.” 
 
Supports brain health
The gut microbiome is deeply connected to the brain through the gut-brain axis, a bi-directional superhighway of communication between our brain and gut, linking emotional and cognitive centers of the brain with intestinal functions. Short-chain fatty acids such as butyrate only add to their strong connection. After all, they are known to contribute to the production of brain-derived neurotrophic factor (BDNF), which is essential for neuronal survival and growth, serves as a neurotransmitter modulator, and participates in neuronal plasticity vital for learning and memory. According to Dr. Mesilhy, butyrate can protect the brain and improve its ability to adapt (also known as “plasticity”) thanks to its neuroprotective effects (read: safeguarding the central nervous system from neuronal damages caused by chronic or acute neurodegenerative diseases), thereby supporting its optimal health.

How to Get More Butyrate
Because the body produces butyrate when gut bacteria digest and break down dietary fiber in the colon, the simple way to get more butyrate is to eat more fiber (such as fruits, vegetables, nuts, whole grains, and legumes) to provide the necessary substrates for gut bacteria to produce butyrate (Sabat cautioned to gradually increase your fiber intake to allow your gut bacteria to adjust and avoid digestive discomfort).  
Sabat also explained that resistant starches (found in foods such as green bananas, potatoes, and legumes) can also be beneficial for producing butyrate because they’re not fully digested in the small intestine so they reach the colon, where they can be fermented into butyrate. Fermented foods (such as yogurt, kefir, sauerkraut, or kimchi) are also a key part of butyrate production because they contain beneficial bacteria that produce butyrate. In some cases, butyrate supplements (like this or this) may be used to support gut health. These supplements deliver butyrate directly to the colon, bypassing the need for bacterial fermentation. Talk to your doctor if you’re interested in supplementation–in most cases, your body can produce all the butyrate it needs on its own when you’re eating the right foods.

Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

Top 5 Supplement Recommendations to Boost Your Gut Health More

You just had a long weekend that was one for the books, with one caveat: You parked it poolside with bottomless drink in hand, worked your way through bags (yes, plural) of popcorn and pretzels alongside said drinks, and had the works at a BBQ—burger, hot dogs, chips, ice cream, you name it. Translation: You woke up the day after the 4th of July feeling hungover, drained, and bloated, not to mention guilty for overindulging (whether or not we care to admit it, we’ve all been there). Your first instinct may be to beeline to the store to stock up on a juice cleanse, swear off anything “bad,” and sign up for a HIIT class pronto, but PSA: You don’t need to detox, no matter how much you think you “overindulged.” Ahead, why it doesn’t have to be all-or-nothing when it comes to your eating and drinking habits and tried-and-true ways to give your body some extra TLC after a weekend of excess. Spoiler: There’s no dieting in sight. 
 
If you feel guilty about “overindulging,” here’s why you shouldn’t:
 
Your body naturally detoxifies itself
It bears repeating: No matter what or how much you’ve noshed on or knocked back, a whole-body cleanse to eliminate “toxins” is not necessary. Why? The body has its own natural detox system and process and can repair itself from the occasional overindulgence. It processes and digests all of it—the countless helpings of BBQ fare you consumed, the one too many cocktails you imbibed, the number of s’mores or ice cream cones you lost count devouring.
Your digestive tract, liver, kidneys, and skin all work together to make the body well-equipped to “detox” every day. Everything from the saliva in the mouth to the enzymes in the stomach is meant to break down toxins, digest food, get the nourishment it needs from that food, and then get rid of excess through your urine, stool, and sweat. A healthy body is built to identify, process, and eliminate substances that are either unnecessary or harmful all on its own (no extreme diet or cleanse required). 
 
A healthy, well-balanced diet also includes foods you love 
Eating “healthy” is confusing AF. Thanks to the conflicting food and nutrition information at our fingertips, there’s a lot of debate about what a “healthy diet” really means. That’s because a healthy diet is never one-size-fits-all; it looks different to every single person. But it boils down to this: following your body’s hunger cues and listening to cravings (that goes for your favorite foods too!) and making intuitive choices with whatever is available. In other words, if your body needs a burger with all the trimmings, honor it. And when you do, it doesn’t mean you’ve “fallen off the wagon” or “cheated.” A healthy diet includes foods that bring you joy and celebrate special occasions without judgment (that in itself is cause for celebration!). There’s room for all foods–including indulgences–in a healthy diet.

Restrictions can lead to unhealthy behaviors 
Post-indulgence remorse can be a b*tch and leave you feeling like you have to punish yourself for your “bad” decisions—whether it be a sweat-drenching workout or limiting yourself to what you can and can’t eat. But depriving yourself of certain foods or food groups can backfire and result in disordered eating, like binge-eating, skipping meals, or fasting—all of which can do a number on not only your mental health, but also your physical well-being (looking at you, metabolism and hormones). Food is not the enemy, but rather a source of nutrients and energy to fuel our bodies to do the things we love to do. Instead of restricting foods and suppressing cravings, listen to your body’s hunger and satiety signals, eat nourishing foods whenever you’re hungry, and savor the less nutrient-dense provisions (read: the chips, ice cream, booze) shame and guilt-free. 

Joy is a key nutrient 
Nutrition is more than just fueling your body with what’s on your plate. While food is at the forefront of nurturing our bodies, the people we spend our time with, the activities we engage in, and the content we take in (think: social media, the news, shows) also feed us. Just like we need protein, carbs, fats, vitamins, and minerals to function optimally, we need joy for our overall health and wellness. We often put so much time, thought, and energy into what we eat (or shouldn’t), but we’re missing a key piece of the puzzle. That joy nutrient is just as important as protein and fiber. And sometimes, joy looks like an ice cream cone on a summer day, a burger at a family barbecue, or spicy margaritas by the pool with your besties. You’re still nourishing yourself, even if it’s not nutritionally.
 
Instead of dieting, here’s how to support your body RN:

Engage in gentle movement
Despite what diet culture tells you, a grueling workout is not going to cancel out or make up for what you ate last night or over the course of a long weekend, nor does it need to. Resist the urge to try to “erase” or burn off the calories you’ve ingested by overdoing it in the exercise department. If you’re feeling up for it, ease into a light workout like walking, a restorative yoga flow, or a “lazy girl workout” to get the heart pumping and support your digestive tract. A low-intensity sesh can be just as effective as its high-intensity counterpart with perks such as improving cardiovascular fitness, lessening fatigue and pain, elevating mood, enhancing sleep quality, and bettering mobility and balance.

Stay hydrated with water
ICYMI, your reusable water bottle is the “it” wellness accessory to have on you at all times. After all, staying hydrated is essential for our skin, digestion, hormone balance, sleep quality, and mood. If you’ve been sipping on aperitifs and munching on sodium-laden snacks all weekend, you’re especially going to want to listen up. Aside from keeping your water tumbler on hand, reach for water-rich foods (think: cucumber, lettuce, celery, tomatoes, zucchini, and strawberries), add electrolytes to your H2O to replenish essential minerals, and counteract the dehydrating effects of alcohol intake by increasing your water consumption. And while you’re at it, give your hydration goals (and digestive system) a leg up by swapping your morning cup of joe with a tall glass of warm lemon water. 
 
Load up on veggies 
Rather than harping on what not to eat, focus on what you can add to your plate and eating habits. Vegetables like dark leafy greens provide high-fiber content that gives your gut a healthy boost. They’re also rich in antioxidants and phytochemicals to aid your body in reducing inflammation. On the other hand, the sugary and fatty munchies you’ve been snacking on the past few days lack the fiber and protein that keep your blood sugar levels stabilized and your hunger at bay. The good news? You can get your fill of veggies by incorporating them into each meal. Get creative by sneaking them into omelets, veggie sauces, and baked goods, blending ’em into smoothies, making a rice or pizza crust out of them, or transforming them into noodles. The world is your zucchini/cauliflower/sweet potato!
 
Get plenty of rest 
If there’s ever a good excuse to take a catnap, it’s after a long weekend of indulgences when you’ve likely skimped on sleep. Insufficient sleep can influence your taste buds and increase cravings for unhealthy foods. But when you get solid shut-eye, your body gets to work to reset itself. “So many different processes happen while we sleep that keep us healthy (rest, recovery, repair, rejuvenation),” explained Dr. Whitney Roban, PhD, a sleep specialist and founder of Solve Our Sleep. “Your brain and body release toxins which lead to stronger brain health and overall physical health, your body restores energy, and the muscles and cells in your body repair and grow.” If your body is nudging you to get some Zzzs, do yourself a favor and have an afternoon siesta and aim for a solid 7-9 hours of sleep at night. 
 
Be kind to yourself
There’s no good in berating yourself for the food coma you’re experiencing. Stress and guilt after eating do more harm to your body than the hot dog and slice of pie could ever do, so show yourself compassion if you’re feeling the regret creep in. Try to let any negativity around your food choices go and do what works for you to reframe your mindset and move forward. Maybe that looks like resuming your routine of meal prepping and scheduling your workouts for the week, DIY-ing a lymphatic drainage massage, or practicing affirmations. At the end of the day, our thoughts, which affect our feelings, behaviors, and choices, are the only thing that needs a helping hand in detoxing. 
 

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