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by on April 7, 2012 5 Comments

Losing A Customer…Happily

After the first 2 weeks I’ve lost 9 pounds of fat following the Leptin Resistance Protocol – and it’s made a big difference.

I now weigh-in at 240 lbs. To some people that is still pretty big, but it was a milestone for me.

A few of the button down shirts I wear to my office job are ridiculously blousy on me and I needed to buy new, smaller, shirts.

For the past 15 years I’ve been buying my clothes from Casual Male XL (a Big and Tall men’s clothing store). There were a couple of shirts there I liked and tried them on, but right away both Loly and I saw they were too big.

We asked if they had anything smaller in a tall size (I’m 6’3”), but the clerk said, “The smallest size we carry is extra-large tall.” There was nothing in that store that fit me…it was all too big!

I explained to the clerk that a couple of years ago, I used to buy 4XLT (extra-large tall) shirts there. Now nothing there fit me. The clerk said, “Well it looks like we lost a long-time customer. At least this time it was for a happy reason.”

I walked away from Casual Make XL for the last time – shocked. Over 20 years ago I walked into a Big & Tall store with my friend Jim, and I still remember him snickering and laughing about it. That has stayed with me all this time. Now, I can let it go.
 

I know the doubters, naysayers and those who had lost weight and re-gained it, are thinking or saying, “Leaving Casual Male for the last time? Sure, we’ll see. Statistics show that most people who lose a lot of weight, re-gain most of it within two years.”

This is true, and time will tell. However, this time I lost weight on my own volition. I continue to research and learn about food and nutrition and make conscious decisions about what to feed my body. I’ve totally changed the way I think about food. Not everyone goes back, there are many others who succeed and stay at a healthy weight permanently.

Statistically, once you change your eating habits and you maintain that lifestyle and weight for 5 years, you are most likely to remain that way for the rest of your life. We’ll see where I am in 3 years.

In the end I went to a Jos. A Bank, men’s clothing store and I bought 3 tailor fitted shirts, which is essentially a Large-Tall. At one time I wore a 21-inch neck in button down shirts. When the clerk measured my neck it was 17-inches. He gave me a shirt with a 17 ½ neck and it fit comfortably.

When I started this journey, back then I thought it’d be a dream to be in a XLT shirt. I never dreamed I’d surpass that to where XLT would be too big on me. My pant size has gone from a 54 waist down to a current 38. That’s where I wanted to be, but realize that a size 36 isn’t only possible, but probable.

There was a time when I caught my reflection in a large window where I didn’t recognize the image looking back at me – then being disgusted seeing how big I was.

Now when I see my reflection in the window, I almost can’t recognize myself and being amazed on how much healthier and happier I look.

The feelings and experiences have been indescribable. I only wish I can have people I know and care about experience it with me.

It’s worth the ride.

Werner


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Filed Under: Health, Mindset for Success, Weight Loss Update Tagged With: , , , ,
by on March 20, 2012 Leave a Comment

A New Plan to Lose More Weight

This is what I’m going to be trying over the next 42 days (6-weeks)

First I want to preface post stating I am Leptin Resistant.

Leptin is the master hormone that controls our energy. As I’m still more than 30 pounds overweight, I am considered Leptin Resistant. This means that my body is resistant to the effects of leptin to use fat for energy and the signal that reduces appetite.

This means the type of calories I eat matter as do the macronutrients. I am looking to become Leptin Sensitive where calories no longer matter.

The goal is to get my body used to using stored fat to burn glycogen for energy instead of looking for readily available glucose (sugar).

What I’m doing starting tomorrow.

  • I’m going to weigh-in tomorrow morning to see where I’m starting and record it.
  • As I don’t think I look all that much different from when I took my pictures in late. December, I’m going to use them as a reference.
  • I have a shirt that does not fit me, but it will when I’m done.
  • I need to eat within 30 minutes of waking. When I’m Leptin Resistant, my diurnal clocks in the brain, liver, and muscles are all disordered. This is how I will reset those organs to once again act in unison.
  • I need to eat 50 grams of protein at breakfast during the Leptin Resistance Protocol. 50 grams is the minimum for success. This will kill my hunger.
  • I need to use primarily coconut oil in all my cooking. It contains MCT (Medium-Chain-Triglycerides), which is known to help increase energy, raise metabolism, burn calories, decrease food consumption, lower body fat mass, and reduce body weight.
  • If I get hungry before, during, or after lunch, I need to eat more protein or fat at breakfast.
  • I will minimize fruit, but veggies are fine as long as they are not nightshades and have a low glycemic index.
  • I will not snack – at all.
  • I will make best efforts to eat lunch as late as possible. I know I’m making progress if I can hold out comfortably until dinner
  • I can have coffee, but it has to be black – with nothing else in it at all
  • I will handle cravings and the urge to snack by using Magnesium supplements, but avoid supplements with magnesium oxide. Start with doses of 400 mg and then increase the dose.
  • I will try to eat 4-5 hours before bed time
  • When I begin working out it will be after 5pm and after dinner

How am I going to restore Leptin Sensitivity? 

I am going to adhere to a strict version of the Paleo or primal approach, which means severely restricting my carb intake to no more than 25 grams a day.

How long does it take to restore leptin sensitivity? 

This depends upon how bad my metabolism is. It also depends upon how willing I am to adapt my eating and exercise routine. It takes about 6-8 weeks for most people.

How will I know when I’m no longer leptin resistant?

There will be changes in my appearance:

  • It’s reported my hair and nails will improve in color and presentation.
  • My face will look better, with a better color to my skin.

Changes in mood, personality, and thoughts: 

  • Reportedly I will become more thoughtful, more mindful, and less explosive in explosive environments.
  • I should notice tremendous changes in my thinking and ability to learn and comprehend things.
  • My insight, intuition, and mental acuity will be sharper.
  • Also, sexual desires will change and my libido will increase.

Changes in appetite: 

  • My carbohydrate cravings will go away.
  • I’ll feel full and not really need to eat three meals a day.
  • I’ll notice my taste and smell change.

Changes in energy and sleep:

  • Over 6-12 months, I can expect my energy to gradually improve.
  • I will feel warmer and exude body heat, but my body temperature will actually be lower.
  • It will continue to trend lower over the next 18-24 months while my thyroid settles into its new biologic groove.
  • Dramatic improvements will be made in my sleep.
  • Muscle soreness from exercise will decrease.

After leptin sensitivity is restored, this is what I need to do next:

Once I realize things have changed, I need to begin HIIT (high intensity interval training) exercise.

I will lift heavy weights at low reps, 2-3 times a week. I will use charts I have from Sean Philips and us nothing but a good set of dumbbells. I will do this for about three weeks.

Women especially need to regularly lift weights. Women never believe this, but they should!

Ladies will never get huge muscles doing this. The reason that weight lifting is so important for women is because their pregnenolone level declines fast after the age of 30. This causes steep declines in the sex steroids (known asperimenopause), in growth hormone secretion, and in vitamin D status. The muscle strain from weight lifting is the best way to stimulate the pituitary gland to say, “We are not aging yet, and we need to continue to make these hormones.” Leptin sensitivity controls that switch. 

And ladies, your body composition is directly tied to this action! If you lift, your curves will be maintained until you’re ninety or greater.

After three weeks of lifting, I will add two days of running sprints. The sprints should be no longer than 40 yards and I should not exceed 20 sprints.

If I can’t do twenty, I’ll work up slowly and steadily.

As for my diet, I can begin to increase or decrease macronutrients slowly to see if it affects my cravings, weight, and my moods. If my symptoms start to return, return to my original way of eating.

Werner

 

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by on January 23, 2012 2 Comments

21 Days Primal

It’s been 3-weeks since I began my lifestyle change to the Primal Lifestyle and cut out all grains and cut way back on refined carbs and starches.

As a result, I have lost an additional 12 pounds over the past three weeks. I’ve lost a total of 131 pounds since I began this journey in April 2010.

In the last week I only lost 1 pound of fat – according to the scale. I stayed true to my new way of eating. From my experience there’s one of two reasons why I only lost a pound. One is I did some short-term, but intense exercises and I may have lost fat, but gained some muscle over the past three weeks. The other reason, believe it or not, is that I may have not been eating enough!

There were a few days I didn’t feel hungry at times when I normally eat and ended up only having a couple of meals in the day. When you don’t eat enough, your body goes into “starvation mode” and holds onto body-weight as a preservation mechanism. As a result, you hold onto weight until your body senses the famine is over.

In any case I’m not worried. I know I feel better and my clothes are fitting better. As a matter of fact, I bought a couple of new shirts this weekend, and to my utter surprise I bought a Joseph Abboud shirt in a Large-Tall.

You have to understand, I started out wearing a 4 XLT (extra-large-tall). My hopes were that “someday” I’d be down to just an XLT. I never thought I’d fit in a Large-Tall.

Wearing my new Large-Tall shirt!

I am so pumped on how easy this is and how good it makes me feel, I’ve offered to help some of my family and closest friends if they ever want it. I’m open to questions, tips or help in whatever ways I can – any time.

Any takers out there?

Stay Primal!
Werner

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Filed Under: Health, Primal, Weight Loss Update, Weight-loss Tagged With: , , , , , ,
by on January 20, 2012 3 Comments

When You Lose the Weight…

Things you’ll notice and experience when you lose the fat weight and regain your health through Primal Living.

  • You’ll sleep better. If you developed apnea as you got heavier, in many cases it will go away.
  • You will experience a rise in your libido, and enjoy a better sex life.
  • You won’t get out of breath or feel like you might pass out when tying your shoes. You’ll be able to comfortably lean over your own lap and tie your shoes.
  • Also, when you tie your shoes they’ll be centered and not off to the side.
  • It’ll be easy for you to put your seatbelt on in the car.
  • When you fly you’ll no longer have to pay for two seats or use a seatbelt extension. In fact you’ll be able to put the armrest down and be comfortable.
  • You will comfortable and safely fit on any amusement park ride you want to go on.
  • You will want to eat better foods.
  • You will feel satisfied sooner on less food.
  • You will want to move more and spend less time sitting in front of the TV.
  • You will feel better about yourself, you will be more confident, you will love yourself.
  • You will feel empowered and not live a life of excuses.
  • You’ll discover you have a jaw line.
  • You’ll discover you have hip bones.
  • When looking down you’ll be able to see your toes…without leaning over.
  • You’ll no longer fear sitting on some seats and chairs for fear of breaking them or getting stuck in them.
  • People will treat you differently. They will smile more and hold the door open for you and engage you in conversation. You’ll no longer be invisible, or feel like people say things about your weight.
  • You will want to be in social situations more often as you no longer feel self-conscious about how you look.
  • You can shop at regular stores and buy regular sizes in a much wider variety of styles and colors.
  • You will vastly decrease the number and/or the dosage of meds. In many cases you will get off of some meds altogether.
  • You will be able to walk up stairs without feeling you hiked up a mountain – you’re no longer carrying all that extra weight.
  • You will no longer feel clumsy or awkward when trying to move in or through small areas and tight spaces.
  • You will laugh more, smile more and appreciate life more.
  • Your back and knees will hurt far less – or not at all.
  • A lot of aches and pains will go away or be vastly lessened.
  • You will be able to walk long distances comfortably. Heck, you will even be able to run in quick spurts, for short distances – if you desire to do so.
  • You’ll feel and look good in clothes that fit much better.
  • Members of the opposite sex will find you attractive…in some instances, so will members of the same sex!
  • You won’t be discriminated against, because of your weight, when looking for work.
  • Did I mention, your sex life will improve? ;-)

Werner
Stay Primal!

 

What things have you noticed after having lost a lot of weight?

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Filed Under: Health, Lose Weight Slowly, Mindset for Success, Primal, Weight-loss Tagged With: , , , , ,
by on January 18, 2012 2 Comments

Over 50 and Over Weight in The Workplace

A very good friend of mine called the other day telling me he learned the company he’s been with for more than 20 years had slated him to be let go. This despite the fact that in his profession he outperformed everyone else in his office and totally exceeded all revenue goals.

He was told by another manager, on his way out, that my friend was literally on the chopping block, but just squeaked by. Their reasoning was a minor procedural issue. The company put him on a 30-day improvement plan.

There are three things going against him:

  • His salary. He’s been there a while and is at a higher level than other, younger people doing the same job.
  • He’s over 50
  • He’s morbidly obese

I once worked for this same company and when I applied for a client-facing position, I was told, “You don’t present well”. I didn’t get the job because of my weight. Yep, HR did get involved in that instance, but nothing ever came of it. I eventually moved on.

To meet my friend is to like him instantly. He can find common ground with anyone and put them at ease right away. He’s very friendly and completely personable. Now he’s scared. He’s a marked man, and we both know the company will find almost any reason to get rid of him when the time is right for them.

I told him to get his resume ready and begin networking with all of his business contacts right away.

He can put together a very impressive resume that will catch the eye of potential employers. Here’s the problem, as soon as he walks through the door for that interview, he will be judged right away.

In the past, I’ve been involved in the hiring process where a candidate interviews with several people. Those people then get together to compare interview notes. I can tell you from personal experience the “fat people” are pointed out – and it’s wondered out loud how productive they’ll be, if they’re slow, if they’re sickly – will they call out a lot, will they be out on hospital leave for health related complications, etc. It all does nothing but hurts that person’s chances when looking for work.

My friends’ appearance is a huge detriment – because he is in a client-facing profession. I’ve worked on contract for over six years and in that time I have been on dozens of interviews. Since losing over 100 pounds, I can tell you there’s been a noticeable positive sea change of difference in the way professional people approach and treat me since I’ve lost so much weight.

I no longer get the “fat guy” look. People smile at me more, treat me with greater courtesy and consideration and are more relaxed around me. Even when I don’t get a position, people actually give me call backs to apologize that the job has been given to someone else. That never happened in the past.

At once, I don’t envy my friend at all because I know what he is going to go through; however, this can also be an opportunity for him to take stock and totally re-invent himself. It takes facing the fear and using courage and determination to make the necessary changes.

I put the offer out there to help him – he just needs to accept.

Have you ever experienced being over 50 and overweight, when looking for work? What was that like?

 

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Filed Under: Life, Work Tagged With: , , ,
by on January 16, 2012 1 Comment

Two Weeks Primal

Well, this has been one of the easiest lifestyle changes I have ever done. It’s been over two weeks since I have eaten any sort of grain product, legume or refined or processed carbohydrate product.

I have to admit that part of what makes it so easy is that Loly is my personal Primal/Paleo chef. She loves to cook, and is very good at it. She’s inventive and loves to try new things. It’s been largely due to her attention to what I can eat, that has kept me on track.

As I knew it would turn out, I lost 3 pounds this past week. So over the past 14-days, I lost 10.8 pounds. I now weigh 249 pounds.

For exercise, I do a fairly intense 30-minute workout every other day. On the off days, I walk. Not as much as I should, but as much as I can while participating in all the other responsibilities life presents.

The cool thing about adopting a Primal lifestyle, as compared to juicing or even fasting for a whole day, is that my energy is better, but even more so, my hands and feet aren’t cold. An odd thing to think about – right?

That was one of the things that bothered me. I went on a 5-day juice fast at the end of last summer. From almost the very beginning, my hands and feet were freezing cold the whole time I juiced. The same thing happened when I recently tried fasting for 24 straight hours (I lasted 20 hours – I was wiped out).

Going Primal is simple, easy and just makes sense. As Sean Croxton from Underground Wellness states, “Just Eat Real Food (JERF)”. If it’s processed, a grain, legume or refined sugar – don’t feed it to your body. Instead feed your body the fuel it was used to for tens of thousands of years before grains came on the scene.

Since grains entered the human diet scene, about 10,000 years ago, anthropologists have revealed a decline in height, bone density, dental development, and overall health. There was also a rise in birth defects, malnutrition and disease. Our grain-free ancestors were taller, healthier, and stronger. There’s no coincidence these two groups ate differently.

Now combine grains with genetic modifications and an abundance of pesticides, which over time builds up in the cells of our bodies; and we’re suffering from a series of maladies at levels not seen in human history.

Just look at the research, there’s tons of it out there, and consider making a change. You’re worth it.

Stay Primal!
Werner

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Filed Under: Paleo Diet, Primal, Weight Loss Update Tagged With: , , , , , , , , , ,
by on January 10, 2012 1 Comment

10 Days Primal

Yep, 10 days with no grain, legume of any sort and the only form of sugar has come mainly from fruits, the occasional piece of dark chocolate (72% cacao) and a glass of red wine.

Man, this is easier than I thought. After I eat, I’m good for a while. I don’t feel hungry. Yesterday was an exception and I think the reason why is that I had a bunch of blueberries and a few strawberries. After I ate those, I felt hungry often. I fed the hunger with meats and veggies and almonds for a snack. Then I was good.

There is no fatigue like I had during the adjustment period last week, but there are still periods where I get the drowsies. However, they are short in duration and not overwhelming.

My energy level is definitely up, and my cognitive function – ability to focus more – has noticeably increased. This is good considering the kind of work I do, as an analyst sitting at a computer all day working with spreadsheets and apps.

Any “wheat belly” bloat I had is long gone, which is very cool. My gut actually feels and looks smaller as a result.

I have to admit that when I see someone eating a wrap, sandwich, potato chips or French fires – there’s a bit of a tug there, but it’s not a pull. Not enough to make me want to eat it.

Now that I understand how our bodies utilizes grain products, and all cumulative health problems and inflammation they cause, it’s easy for me to fuhgeddaboudit.

Check out this clever – and all too true – video called the Lipitor Paradox.

Filed Under: Health, Mindset for Success, Primal Tagged With: ,
by on January 9, 2012 2 Comments

Goals For The Primal Challenge

I’ve come a long way, but now I’m going the rest of the way following the Primal way.

Age: 50 (but man I feel much younger)

Weight: 259.8 –  January 1st

Measurements:
Neck: 18.5
Right Arm: 14
Left Arm: 14
Waist (around the belly): 47
Belt Line: 42
Hips: 45
Right Leg: 26
Left Leg: 25

My Goals:

Weight: 197

Measurements:
Neck: 17.5
Right Arm: 14
Left Arm: 14
Waist (around the belly): 36
Belt Line: 36
Hips: 36
Right Leg: 23
Left Leg: 23

My intention is to reach these goals by June of this year.

What is the Primal or Paleo way of eating and exercise?

It’s pretty simple. You eat only meats, vegetables, fruits, nuts and some dairy. In moderation dark chocolate, over 70% cacao, and red wine are healthy for you.

Just remember if the food has more than one or two ingredients, don’t eat it.

You avoid ALL foods with any sort of processed foods with refined sugars (especially high fructose corn syrup), and any and all grain products, flours, breads and legumes (beans, peas, corn and peanuts). All these foods raise the glucose response in your body and spikes insulin.

You can also use coconut oil (the best), olive oil and beef tallow. But trash the hydrogenated oils such as corn, canola, safflower, sunflower, cottonseed, and soybean oils.

Now the exercises. It’s not so hard as to exhaust you and raise the risk of injury. Nor is it easy. You don’t have to work out for hours a week. You can get the workouts done in 15-30 minutes a day. Often you’re doing low impact exercises over a period of time. A couple of times a week you’ll need to lift heavy things for short, intense bursts. That’s it.

Stay Primal!
Werner

What are your goals? Have you or are you following a Primal or Paleo plan yourself?

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Filed Under: Goals, Paleo Diet, Primal Tagged With: , ,
by on January 8, 2012 3 Comments

First Week of Primal is Done

Here’s how my first week of having absolutely no grain products, sugar or legumes went.

- Days 1 & 2 started off strong. My energy was good and I was never hungry and had no cravings of any kind.

- On Day 3, I was tired and headachy. It was an odd, deep in the brain, headache. It passed once I had some water and a small cup of black coffee (it ain’t so bad). I also drink coffee with a bit of real cream.

- By Day 4, Wednesday, I was dog tired and dragging butt. The low-grade headache was there too. I got through the workday just fine, but was wiped out when I got home. I was in bed much earlier than usual.

- On Day 5, I wasn’t tired anymore but the annoying headache was there in the morning, and gone by lunch. I work as an analyst and do a lot of project work and am able to listen to music or podcasts with my headphones on. I was looking for a good podcast and on a whim, I went to Jimmy Moore’s awesome blog Living Vida Low Carb. I happened across a podcast he had with one Dr. William Davis, the author of a book titles Wheat Belly.

At one point they touched on the subject of when people give up all grains and legumes, some people will experience a period of severe fatigue, depression, mental fog and headaches. He was describing exactly what I was going through!

Considering I had already cut way back on my carb and grain intake over the past year, I was surprised it still had that much of a hold on me.
The good news is that Dr. Davis said, on average, most people will experience these symptoms for 5-7 days. Bingo.

- By Day 6 & 7, I had no symptoms. I felt great. My energy increased and I didn’t have any of the drowsies.

I had no grain products or legumes at all during the week. My carb intake was limited to fruits, a few squares of 72% dark chocolate and a glass of wine.
I won’t lie, I did have cravings for something sweet, but never to the point of my saying, “Get the hell outta my way, where’s the frikkin snack machine!” Nope, never got there. I had some roasted walnuts and/or a small cup of coffee and the craving was gone.

The Results? Impressive.

On New Year’s Day morning, I weighed 259.5 pounds. On the morning following Day 7, I weighed in at 252. I lost 7 ½ pounds in 1 week of being grain and refined sugar free. I was losing a little more than 1 pound a day. Not too bad – not bad at all.

All in all I’d say it was pretty easy. Easier than when I did my 5-day juice fast late last summer.

Looking forward to the next 7 days!

Stay Primal!
Werner

How are you doing living Primally?

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by on January 4, 2012 1 Comment

Primed for Primal

Day 2 was interesting in that I had an early surge of energy. I went to bed around 1:30am, and was up before 8 am. On weekends, we often like to laze in bed a bit before rising. That wasn’t the case yesterday. I tried going back to sleep but couldn’t, so I got up to do some things around the house and then read.

I was reading through my weight-loss blog posts over the past year to see where I began and where I am now. I was surprised to see that in the first year, I lost 100 pounds, and this year I wavered up and down quite a bit and ended up with a fat/weight loss of 25 pounds. Most of that came off when I did a 5-day juice fast in September. Most of the weight I took off then, stayed off.

Now that my improved eating habits are stable and normal, and so is my weight, I know that I’m ready for the next phase and to take reshaping my body to the limit.

I wasn’t too hungry in the morning so had a handful of roasted walnuts and a small cup of black coffee and a glass of water. By midday, I was getting hungry and I had steak and eggs. That sustained me for a long while. We had a later dinner of turkey meatballs and stir fry vegetables. For a snack while we watched TV, I had slices of green apple with almond butter (y’know the almond version of peanut butter).

I’m a guy who loves coffee. I normally drink about 4 large cups of it a day. However, today I noticed that when I drank coffee either black or with a little cream – it didn’t sit well with me for some reason. I’m thinking I’ll stick with teas for a few days.

Other than that, I have been feeling really good. My energy seemed to wan just a bit around 4pm. I closed my eyes for about 6-7 minutes and was more in a meditative state than anything. When I opened my eyes, I felt fine. I grabbed a few roasted walnuts and a water and was good to go.

For the first two days, exercise consisted of walking.

Last night we went to bed later than normal considering we had to get up early for work. But when the alarm sounded at 5 this morning, I had no trouble getting up. I did some stretching and then did body-weight workouts, like push ups, crunches, leg lifts and squats.

For breakfast, I had beef roast and eggs with sautéed vegetables.

On my commute into work I developed pretty strong headache. However, once I left the station to take a 10 minute brisk walk to work, in the cold, most of the headache was gone. I drank some water and viola – no headache. I was dehydrated. I gotta watch that.

—

It’s now evening. Yesterday I wasn’t all too hungry, but today I was really hungry. I ate carrots, several handfuls of walnuts, an apple, my packed lunch of roast and veggies and then I went out to get some grilled chicken and veggies. I came home and had pork with mashed cauliflower and Asian style green beans – before the beast was sated.

Werner
Stay Primal!

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