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After a year of micro and mini resolutions, it is likely now apparent how interrelated each resolution is to the others. Each positive behavior introduced has positive implications which tentacle out beyond the initial targeted outcome, in many cases getting multiple positive outcomes for the price of one resolution!
Today we’re looking at how our previous mini resolutions are intertwined with stress. Track Your Progress! We urge you to stick with all our past mini resolutions, too. Use our new log to to track all your progress! Questions? Email your Motivated Mondays Coach Michele at [email protected] Past Mini Resolutions and Stress Which past resolutions may surprise you by altering the Fight or Flight response and/or activating the Rest and Digest system? Remember, you can view all our past resolutions at our archive! Sugar (February’s mini resolution) Our first 2025 mini resolution was to remove added sugar from our diet. A diet high in added sugar promotes neuro-inflammation, damages blood vessels in the brain, reduces the integrity of the blood brain barrier and promotes the development of amyloid all which lead to the injury or death of brain cells. Sugar and stress are bi-directionally related, meaning stress may increase sugar cravings and excessive sugar consumption can lead to feelings of anxiety and stress. As you may recall from an earlier discussion this month, the physiological response to stress is to release cortisol. Cortisol causes the release of sugar from body stores into the bloodstream, this is intended to supply the body with energy to fight the saber-toothed tiger or run from it. Taming that Flight or Flight response by activating the Rest and Digest system while also reducing dietary sugar can reduce blood sugar, can minimize its impact on neurodegeneration. You can revisit our tips for recognizing added sugar on the label and recipes/meal ideas for dining without added sugar by visiting the Motivated Mondays blog, linked above. Sleep (March’s mini resolution) Yet another bi-directional relationship is that of stress and sleep. Stress can interfere with sleep and poor sleep can increase stress, how so? In our intro to our Best Your Stress mini resolution, we briefly discussed how the perception of a threat can impacts the physiological response. The amygdala, part of the emotional control center of the brain, is responsible for that perception. It is the “stress interpreter,” and, unregulated, drives our stress response, anger, fear, and aggression. The prefrontal cortex is responsible for rational thought and keeping the amygdala in check. When the amygdala overrides the prefrontal cortex, we emotionally respond irrationally and disproportionately to the situation. This is known as an “amygdala hijack.” Once the amygdala has hijacked our prefrontal cortex, our breathwork can help restore homeostasis. But it is consistent quality and quantity sleep that prevents the amygdala from taking over the prefrontal cortex. Sleep keeps the bond between the two parts of the brain well-connected. Our resolution to Sleep Better was in March, better sleep is associated with better cognitive health. Exercise (April & May’s mini resolution) People who stay fit have a more toned Vagus Nerve, which is better equipped to respond to a stressful response by activating the Rest and Digest system. One metric for the body's ability to recover from stress (i.e., a toned Vagus Nerve) is heart rate variability. High HRV indicates a recovered state, whereas low HRV indicates the body has not fully recovered. High HRV is also associated with fitness. Exercise also improves sleep which, as discussed above, has a powerful influence on our perception/interpretation of stress. In April & May, we resolved to exercise. The evidence that exercise is a powerful tool against cognitive decline is irrefutable. (Note: Academic circles debate whether the act of exercise in and of itself is a pure stress response, absent of vagal nerve activity.) There are also direct to consumer devices that claim to activate the Vagus Nerve and activate our Rest and Digest system. They are pricey, but anecdotal reports have been positive. Fruits & Veggies (FnVs) (June’s mini resolution) Earlier this month, we discussed how altering our perception of a stressful event is one strategy for reducing stress. Interestingly, it has been found that those with the highest consumption of FnVs have the lowest odds of experiencing perceived high stress! This finding held true even when controlling for other confounding healthy lifestyle variables such as exercise. This relationship is not well understood but theorized to be associated with plant-based sources of tryptophan which is used by the body to create serotonin-leading to an overall sense of well-being and happiness. In June we discussed how the micronutrients and fiber in FnVs may outright prevent neurodegeneration or slow disease progression once it has been initiated. In addition, a diet high in minimally processed FnVs crowds out ultra-processed foods (UPFs), a “food” category gaining notoriety for its negative effects on physical and mental health. Our Special Edition on UPFs can be found here. Hydration (July’s mini resolution) In July, we discussed how an episodic reduction in total body water (TBW) hydration by just 1-2% (hypo-hydration) results in impaired cognitive performance. There is evidence that dehydration leads to the build-up of misfolded proteins in the brain (amyloid), which impairs communication between brain cells. Dehydration has also been observed to accelerate Alzheimer’s disease. But what does hydration status have to do with stress? As discussed in July, heart rate variability (*HRV) indicates high stress on the cardiovascular system. In studies when hypo-hydration is induced, heart rate is increased, straining the cardiovascular system resulting in a lower HRV. In addition, the body will perceive dehydration as a stressor, activating the stress response and increasing cortisol levels. However, consumption of water has been shown to induce brain activity and improve mood. Don’t forget it is possible to overdo water consumption and that is why we encouraged you to be familiar with your urine. Nature (An August micro resolution) With the growing interest in forest bathing, more and more studies have demonstrated how natural environments promote greater vagal function relative to urban environments. To tap the benefits of ecotherapy you just need to get outside in a nonurban environment. Best bet? Take your exercise outdoors for some “green exercise” (241!). Hearing Loss & Loneliness (An August micro resolution) It is estimated that eliminating hearing loss, a modifiable age-related condition linked to dementia, could reduce the risk of dementia in the general population by 9%. Left untreated, hearing loss can lead to social isolation and loneliness, another risk factor for dementia. Loneliness is considered a stressful condition, with those feeling isolated exhibiting higher cortisol levels and thus experiencing related negative health consequences. A John’s Hopkins study found socially isolated adults have a 27% higher chance of developing dementia. Addressing hearing loss can improve cognition by preventing hearing loss associated structural and functional brain changes and also by reducing feelings of social isolation. If you weren’t able to do so in August, then consider the people you know who may be lonely or isolated, a person who recently lost a pet or spouse, a neighbor who lives alone, a quiet coworker, etc., and extend yourself to them. Lifelong Learning (An August micro resolution) Through feelings of self-esteem and self-efficacy, people who are lifelong learners have been found to possess better coping skills when faced with stress-inducing events and also an improved ability to recover from mental health challenges. Lifelong learning facilitates brain plasticity, the ability of the brain to rewire itself, an incredible component of fending off cognitive decline. Art & Music (An August micro resolution) Considering how a song can lead to a happy toe-tap or how a piece of art can make us sigh at its beauty, it should come as no surprise that Creative Arts Therapies (CATs) can mitigate both the perception of stress and also its physiological effects. These have been measured by participant self-evaluation and biological indicators such as cortisol in saliva. These results have been found to be more impactful when led by a licensed therapist, with musical therapy being the most impactful of all CATs. Microbiome (October’s mini resolution) Of course, we haven’t entered October just yet but creating a diverse and healthy GMB will be October’s resolution. Looking at this image of the Vagus Nerve, its innervations in yellow, one can see the intertwined relationship between the Vagus Nerve, the gut microbiome (GMB) and the brain. It is the Vagus Nerve that connects the brain and the gut and creates the bi-directional relationship between the two organs-making the GMB an ideal target to address cognitive health. Early research shows that the health of the GMB can impact the Vagus Nerve and thus, the physiological stress response. Stay tuned for that October resolution! We hope that with each passing month you continue to see the interrelatedness of each resolution and their impact on cognitive health. It ALL matters!
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Happy Monday! We hope you are breathing and humming your way to some physiological peace via the Rest and Digest system. Today, we’re looking at ways to stimulate the Vagus Nerve.
Track Your Progress! We urge you to stick with all our past mini resolutions, too. Use our new log to to track all your progress! Questions? Email your Motivated Mondays Coach Michele at [email protected]. If you are new to Motivated Mondays, you can review the 2025 content here. Stimulating the Vagus Nerve Beyond using the diaphragm, what else can we do to activate the Vagus Nerve, thus turning on the Rest and Digest System and breaking the Fight or Flight response—AND in doing so reducing the negative impact of stress on the brain? Here are some ideas for you: Cold Water This may not be a favorite, but a dip into cold water can activate the Vagus Nerve. Ice water plunges have become popular for perceived health benefits. But not everyone can or should attempt cold water plunges, so consider these alternatives:
Sound Some studies have noted the Vagus Nerve can be activated by binaural beats or pink noise. Listening to binaural beats requires headphones and is best attempted in moments of stillness. It is often recommended to do so before sleep or before a stress-inducing event (such as taking a test). Research is currently underway to evaluate the cognitive effects of binaural beats on AD patients. Touch “Vagus Nerve Massages” are all over the internet. These massages target specific pressure points (the same pressure points used by acupuncturists) in the stomach, ears, neck and feet to activate the Vagus Nerve. Fortunately, it isn’t necessary to spend hours on YouTube tutorials or spend hard earned money on a specialty massage because any good old massage will do the trick, as well as acupressure and acupuncture. Level up the experience with sound and essential oils. Massages can get pricey! But you can look into steeply discounted student massages at a massage school near you. There are also direct to consumer devices that claim to activate the Vagus Nerve and activate our Rest and Digest system. They are pricey, but anecdotal reports have been positive. That’s all for now. Next week, we’ll explain how some of our past resolutions tone the Vagus Nerve. See you then! Good morning! Today, let’s explore some of the science behind the stress response and how it is considered a modifiable risk factor for cognitive decline.
Track Your Progress! We urge you to stick with all our past mini resolutions, too. Use our new log to to track all your progress! Questions? Email your Motivated Mondays Coach Michele at [email protected]. If you are new to Motivated Mondays, you can review the 2025 content here. Stress and Cognitive Decline In this image, you can see the two primary chemicals released in response to sustained activation of the Fight or Flight response are cortisol and adrenaline. Adrenaline initiates the response and cortisol sustains it. In a true emergency, these are valuable secretions leading to physiological reactions that are beneficial for overcoming a mortal threat. But, when released continuously, throughout the day in the absence of a mortal threat, the body and brain are awash with these chemicals. Long-Term Effects of Stress Long-term effects of chronic stress are many and well-documented. They include:
The result: Overall poor cognitive function marked by poor episodic and spatial memory, diminished executive function, reduced processing speed and language difficulties. In addition, elevated levels of cortisol have been implicated in worsening of neuropsychiatric behaviors in those already diagnosed with dementia and AD. Last week, we introduced your “home base” for putting the brake on the Fight or Flight response- breathing! How does deepening and slowing the breath activate the Rest and Digest system? Diaphragmatic breathing stimulates the Vagus Nerve—the 10th cranial nerve and which courses through the diaphragm (its innervation is in yellow in the previous image). The Vagus Nerve can also be activated by vibrations created by the following activities:
We will see you next week for more Vagus Nerve stimulation ideas. (NOTE: Medical devices that stimulate the Vagus Nerve to treat specific medical conditions will not be considered here.) Good morning and welcome to a NEW mini resolution: BEST YOUR STRESS!
Can you think of anyone that doesn’t regularly deal with stress? September is particularly a busy and stressful time for many, with summer vacations behind us, the kids’ return to school, and constant reminders about the upcoming holiday season for which marketing begins earlier and earlier each year. So, this month, we’re focusing on techniques to take control of our stress and breathe. Track Your Progress! We urge you to stick with all our past mini resolutions, too. Use our new log to to track all your progress! Questions? Email your Motivated Mondays Coach Michele at [email protected]. If you are new to Motivated Mondays, you can review the 2025 content here. Understanding The Primitive Systems that Dictate Our Stress Response Generally, our stress response (AKA the Fight or Flight response) is quite primitive and has never adapted to modern life. This innate response is designed for mortal threats such as a confrontation with a saber-toothed tiger. See in this chart how the body is prepared to either stand and fight or turn and run from a potential fatal threat. All of that makes sense when you read it! Once that tiger has been dealt with, the body restores homeostasis by activating the Rest and Digest system, essentially the opposite of the physiology of the Fight or Flight response. All of that makes sense, too! In modern times, our stress response is not activated by a mortal threat, but by busy schedules, finances, traffic jams, deadlines, job loss, the news, etc. These are not threats to our existence nor do they dissipate. Instead, they persist all day every day. Thus, the stress response remains stimulated, and homeostasis is not achieved because the Fight or Flight response remains active. As a result, the Rest and Digest system does not have a moment to take the reins. What’s more, our primitive physiology responds as intensely to a traffic jam as a saber-toothed tiger. Our perception drives our body’s physiological response, which is why we are often told how we respond to a stressor is determined by how we perceive the situation. Dealing with Stress Now Thus, advice for handling stress typically falls into two categories, both of which are worthy endeavors:
The former minimizes the occurrences of certain types of stressful events and the impact of prevention can be felt within a short period of time, like weeks to months. The latter, learning acceptance of “what is,” requires lifelong learning and work. But our bodies need a break now—not in weeks, months or years. So, what if there was a way to give the body a break from the Fight or Flight response, to intentionally activate the Rest and Digest system thereby restoring a modicum of homeostasis to minimize the negative health consequences of chronically activating the stress response? There is! Our resolution this month is to implement tips and use the tools to activate the Rest and Digest system. Below, we provide your home base: the number one tool at your disposal to change your stress physiology is your breath. Next week, we’ll dive into the science of the soup of chemicals released by the Fight and Flight response and how this impacts brain health. Then we’ll continue with additional tips and tools throughout the rest of September. In the Fight or Flight chart above, you’ll notice that the only physiological response you can control is your breathing. You have the power to take the breath from fast and shallow to slow and deep because, in response to deep diaphragmatic breathing, the body will quickly activate the Rest and Digest system. In other words, breath is the brake to the stress response. Keep in mind that shallow, quick breathing further activates the Fight or Flight response—which means we need to consciously take control of our breath with deep breathing techniques in order to activate the Rest and Digest system! YOUR TASK: Each day, set a timer and practice the diaphragmatic breathing technique for 3 minutes. Want to level it up? Shoot for 30 breaths and try not to lose count! Start with this quick test. If the hand on the chest rises first and more fully, then your breath is shallow. In this case, you must focus on directing the breath to hand on the belly to activate diaphragmatic breathing. This video, while old, simplistically talks you through the process. You can even practice this type of breathing while driving, using the back of the car seat instead of your hands to guide the breath. It is also a great exercise to apply prior to sleep to induce calm and stillness. Of course, there are other breathing exercises out there, but belly breathing is still a component of those exercises, so this is our starting point. Struggling with diaphragmatic breath? Try adding essential oils to your breathwork, which may help you deepen your breathing. Bergamot and lavender have been studied for their calming influence on the nervous system. Place a few drops on a cotton ball and breathe! We’ll see you next week! Environmental Exposure
Good morning and welcome to a special edition mini resolution! Today we will be addressing the toxins and toxicants that have demonstrated associations with neurodegeneration and declining cognitive function. Note that we’ve packed a lot of information into today’s Motivated Monday’s special edition. Click the “view this post in your browser” link above and then bookmark this blog so you can refer back to it when needed! Toxins occur in nature and are all around us. Examples include mold or heavy metals, like lead and copper. Toxicants are manufactured substances, such as plastics and pesticides. Toxins and toxicants alike can make their way into the air we breathe, the water we drink, the food we eat and can even be absorbed by the skin. Toxins and toxicants can impact neurology by:
Some substances, like forever chemicals, heavy metals and microplastics and nanoplastics (or “MNPs”), persist in the environment and our bodies. They are lipophilic (fat loving), meaning long-term chronic exposure can cause bioaccumulation in fat, both in humans and in our food chain. Certain substances (like BPA) may be rapidly metabolized into a reduced toxic form and then excreted, but not before impacting the body. Thus, reducing our exposure can be very impactful as a long-term strategy to chronic exposure. How can we do that? Let’s focus on what we can control, like the exposure to toxins and toxicants in our homes. But everyone’s exposure and genetic susceptibility varies, as does our ability to protect ourselves from these substances. Our goal is to generate awareness, not fear. THE BACKSTORY Earlier this year, researchers announced the astounding discovery that microplastics and nanoplastics were found in the post-mortem brains of humans. How much plastic did they find, and how did they get there? Microplastics and nanoplastics (simplified here as “MNPs”) are everywhere—in the air we breathe, the water we drink and the food we eat, and as many as seven grams were found in the study specimen. By weight, that is the equivalent of a teaspoon. Researchers dug deeper and did a comparative analysis between the autopsies from 2016 and 2024, and the 2024 autopsied brains demonstrated a 50% increase in MNPs. Further, the brains of those with a diagnosis of dementia had 3-5 times higher concentrations of MNPs than those without a dementia diagnosis. Importantly, this is a correlation and does not imply causation of dementia by MNPs, but it does lay the groundwork for our conversation today regarding environmental exposure and the associated risks of cognitive decline and neurodegeneration. Unlike our resolutions around exercise and diet, where the research is robust, this topic is more controversial. What we know about the impacts of toxins and toxicants on the human condition is largely drawn from people with occupational exposure in agriculture, manufacturing and certain hobbies. Historically, these individuals became canaries in coal mines due to their higher-than-normal exposures. And unlike diet and exercise where you can intentionally expose some study participants and not others to the study variable, it would be unethical to intentionally expose any study participants to a toxin or toxicant. Thus, our studies are largely based upon epidemiology (rates of diseases in populations) and animal research or models (or autopsied humans in the case above). EXPOSURE IN OUR FOOD & FOOD PRODUCTS Diet is the main source of exposure to toxins and toxicants. Let’s break several of these food-related concerns. Heavy metals Did you ever read a headline about heavy metals found in processed food, such as baby food or protein powder, and think to yourself, “What the heck?” Well, the potential contamination may come from one of two sources. One, manufacturing equipment itself may generate shavings of metal that end up in the product on the shelf. Or, two, since heavy metals naturally occur in the Earth’s crust, they may contaminate raw materials purchased by manufacturers from countries where regulations are more relaxed. Thus, It is also important to read labels for the country of origin, which is required of certain foods under certain conditions. In some cases, sourcing your ingredients from countries that tightly regulate their food production, such as Australia and New Zealand, is a better option. In fish, one of the biggest concerns is mercury. This wallet card can be helpful when dining out or at the fish market. In rice, where arsenic is a concern, you can use the parboil method to substantially reduce arsenic. Plastic Can you go a day or even an hour, without coming into contact with plastic? It’s virtually impossible! Plastic is ubiquitous in our lives—it’s in, on and around everything. BPA is a chemical used in the manufacturing of plastic and resins to make them more durable, often found in food and beverage products like food storage containers and water bottles. While BPA in plastic has garnered the most attention as a threat to our health, purchasing “BPA-free” plastic is not always an effective strategy because BPA alternatives like BPS and BPF possess the same if not worse adverse effects on our health. So when plastic cannot be avoided, you can manage your exposure by keeping in mind that the nature of the food itself impacts the absorption of plastic on our foods, as does the temperature. Acidic, salty, fatty foods and foods/beverages at hot temperatures are more likely to absorb plastic. We strongly urge you to never microwave your food in plastic containers. Pesticides and Herbicides Click here for our Motivated Mondays 2025 Special Edition on “cides” in our food to help you manage your exposure. SAFER ALTERNATIVES: Food Storage This blog does a good job of describing alternatives to plastic storage (sorry, Tupperware!) including bamboo and ceramic options, beeswax and silicone storage baggies. Also, upon returning home from the grocery store, it is advisable to remove food wrapped in plastic and transfer it to a safer alternative. Disposable Goods Disposable cutlery can be made from biodegradable materials such as bamboo, sugar cane and corn. There are also edible cutlery options! Likewise, paper plates lined with BPA or PFAs can be substituted with bamboo or, if entertaining and looking for something a little fancier and pricier, palm leaves. Shelf-Stable Goods While BPA is most commonly known for its use in plastic products, it is also used in the lining of many canned goods to prevent metal corrosion. But even with canned goods, BPA-free isn’t necessarily a good option. The best alternative to canned food is fresh food, but fresh food is not always available or easily procured. Few of us plan to cook and puree our own pumpkin for pie at Thanksgiving, or fire-roast and dice our own tomatoes for Bolognese. Here is a list of companies diligently working to be transparent and choose better can-lining materials, according to one journalist. Interestingly, one study found that rinsing canned goods like beans seems to minimize the BPA on the food items. Coffee Makers Don’t shoot the messenger on this one, but cheap coffee machines are full of plastic. From the water reservoir to the dispenser, even the coffee pods or k-cups! Here are a few alternatives. EXPOSURE IN THE AIR Since toxins and toxicants can enter the home via your central heating and air conditioning, the use of a MERV 8-13 filter on your HVAC system is suggested. In addition, some toxins or toxicants can be generated within the home (e.g., mold or chipping lead paint). In such cases, an indoor air purifier can help, both mechanically and via activated carbon filters. Ideally, you’ll want to select one that removes particulate matter as small as PM 2.5. You can even have your air quality tested by an industrial hygienist. EXPOSURE IN OUR WATER Whether naturally occurring in the environment or a product of human activities, toxins and toxicants can enter the water supply by runoff into our aquifers. This can also affect bottled water, which often originates from a tap, not a spring. Keep in mind, even though our water supply is routinely tested, guidelines regarding allowable limits may not meet the muster for your family. Your local water company is tasked with monitoring your water safety, so your first stop is to contact them for a water report. Testing the water from your own tap is probably a good extra step because a lot can happen between the reservoir and your home. Here is the EPA’s guide to certified labs for water testing. You may recall another resource, from our July stay hydrated resolution, the Environmental Working Group’s webpage. You can input your zip code and utility company, and they will advise you of common contaminants in your water supply and make recommendations for the type of water filter to purchase. If you use well water, the EPA recommends annual testing. You may alternatively decide to abandon the extra step of testing and just install a water filter, which is a market with many options. Point of entry (POE) filtration systems can be installed where your home connects to the water supply. If you live in an apartment and are unable to install a POE, filters can be added to your showers and faucets. For filtration, the EPA provides a comprehensive document discussing the types of water filters that are best for contaminants. Or you can reference the EWG’s site mentioned above. An industrial hygienist can also help you assess your water quality and implement solutions as indicated. OTHER CONSIDERATIONS AROUND THE HOME Pesticide-use in the home Human exposure can occur inadvertently by in-home use of “cides,” through inhalation, dermal contact and ingestion via food and water. Acute exposure can lead to poisoning and, because the “cides” are lipophilic, long-term chronic exposure can cause bioaccumulation in body fat, both in humans and in our food chain. The decision to use the “cides” in and around the home is a personal one. Pesticides and herbicides serve a valuable purpose in public health (eliminating disease causing vectors such as rodents and mosquitoes). The benefit of the “cide” must be weighed with the risk of use, especially if you have children or pets who, unlike you, may lick the baseboards after a spray. The University of California has an excellent overview for use of pesticides in and around the home. If you garden, here is an article about general non-chemical pest controls, the specifics of what you need will vary by what you grow and the type of pests you encounter. Paint Lead paint was banned in 1978, and homes built before then may contain lead. Importantly, intact paint (i.e., not chipping or flaking) is considered safe as long as it remains that way, but paint that is compromised can be of concern. Here is the EPA information on lead paint. An industrial hygienist can also assess your home for all environmental concerns and recommend solutions or ways to minimize risk. Personal care products For safer personal care products, the Environmental Working Group provides lists of products they have verified that are free of concerning chemicals. If you are interested in learning what heavy metals the government allows in and how much, you can review this document from the FDA. Smoking We all know cigarettes contain harmful ingredients like nicotine, carbon monoxide and tar, but did you know they also contain heavy metals like arsenic, cadmium, chromium, nickel and lead? For this reason, and countless others, you may want to think twice about buying that next pack. If you need help quitting smoking, contact your concierge physician. Hobbies Certain hobbies such as jewelry making, painting, pottery and stained glass making have the potential to expose the artist to heavy metals. You may wish to source materials from this verified list curated by the Art and Materials Creative Institute. Dental The first recorded use of dental amalgams dates back to the Tang Dynasty in 659 CE. The decision to remove dental amalgams is a personal one, as the removal process itself creates the risk of mucosal absorption, ingestion and inhalation of mercury. If you decide to engage in a conversation with your dentist about the removal of dental amalgams, be sure to ask about the precautions they take, which should include use of dental dams (used to isolate the operative site to prevent mucosal absorption or ingestion). To avoid inhalation and high-volume suction, HEPA room air filters and an oxygen mask are recommended. We’ve left you with a lot of information this week. Feel free to reach coach Michele with any questions. We’ll see you next week to kick off our NEW mini resolution for September! |
MICHELE MCCAMBRIDGE, MPH, MSMichele is the Senior VP of Membership Development at Concierge Choice Physicians. She is also a professional in the areas of nutrition, fitness and wellness. Archives
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