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How to Feel Less Tired: 9 Ways to Boost Your Energy Levels

The world can feel like a draining place sometimes. Whether you’re working long hours, struggling to pay bills, or dealing with personal struggles, it can be challenging to stay energetic and positive on a day-to-day basis. That is why it is so important to take proactive steps to boost your energy levels whenever possible.

 

Improving your outlook on life, eating more healthily, and reducing stressors in your life are all great ways to bring more energy into your day-to-day life. Thankfully, there are lots of small changes we can make that will have a massive impact on how energetic we feel. Read on for some excellent ways to boost energy levels.

1. Exercise More

One of the best ways to boost energy levels is by becoming more physically active. Physical activity has been shown to have numerous health benefits, including reducing the risk of heart disease, diabetes, and certain cancers, improving mental health, reducing stress, improving sleep quality, and even increasing productivity at work! If you can’t fit in a long workout session every day, don’t worry. Even short bursts of exercise have been shown to reduce feelings of fatigue. If you can, try to get out for a walk during your lunch break and make an effort to fit in some form of exercise at least a few times a week.

 

Exercising also has a number of other positive effects that can improve your outlook on life and boost your energy levels. It can help improve your self-confidence, reduce stress and increase serotonin levels, which can help you sleep better. It can also help you meet new people and make a great addition to your routine whenever possible. We listed one of the easiest exercise methods you can start:

 

  • Basic swims at the pool
  • Walking
  • Jogging
  • Yoga
  • Lifting weight

It can seem impossible to go to the gym after a long day of work, but it is one of the best ways to actually relax after a lot of emotional stress. Don’t be afraid to try different workout methods, find what works for you.

2. Eat a Healthy Diet

Making sure that you’re eating a healthy diet is another excellent way to boost your energy levels. There are lots of foods that can give you a natural energy boost. Foods like avocados, eggs, fish, and almonds are great sources of healthy fats, which can help increase your energy levels. Beans, lentils, and whole grains are also great sources of natural energy that can easily be added to your diet.

 

Eating a healthy diet can have a number of other benefits as well. It can help reduce the risk of chronic diseases, improve sleep quality, and improve your mental health. If you aren’t sure what a healthy diet looks like, there are lots of online resources that can help. You can check out the U.S. Department of Health’s Healthy Eating Guidelines for some ideas. Alternatively, you can contact a local registered dietitian nutritionist for more advanced consultation and eating plans.

3. Meditate or Practice Deep Breathing

Meditation is a fantastic way to boost your energy levels, reduce stress, and improve your mental health. It has been shown to have a wide range of positive effects in the body, including reducing blood pressure, boosting serotonin levels, improving cognitive function, and increasing energy levels. If you’re new to meditation, try taking some time to learn the art. There are lots of great books, courses, and resources online that can help get you started.

 

If you prefer to focus on breathing, you can also practice deep breathing, where you focus on nothing but your breath for a few minutes. If you’re not sure where to begin looking for breathing tutorials on one of your most used social media platforms. You can also look into other forms of meditation entirely, like yoga or tai chi, which have all been shown to have a positive effect on energy levels.

4. Get Enough Sleep

Another excellent way to increase your energy levels is to make sure that you’re getting enough sleep. Sleep is a crucial component of a healthy lifestyle because it helps us to rest and recharge. Getting enough sleep has been shown to improve a wide range of health factors, including mental health, immunity, and heart health. It can also decrease stress and improve your ability to regulate your emotions.

 

While it’s tempting to try and make up for a lack of sleep by drinking more coffee, this can actually make things worse. Caffeine can be a useful tool if you’re sleep-deprived and feeling tired, but it’s important to use it in moderation. If you’re regularly getting less than six hours of sleep a night, sleep is actually one of the best natural energy boosters around. Make more time for sleep!

5. Shake Up Your Routine

Sometimes, the best way to boost your energy levels is to shake up your routine. One of the most important things to do if you want to stay energized is to keep your brain active. You can do this by making an effort to do new things, learn new skills, or challenge yourself in new ways. If you feel like you’re stuck in a rut, a small change to your routine can go a long way. Try to make a change every few weeks and see how it affects your outlook on life and energy levels.


Ultimately, you want to find what works for you. If working on a new project every month helps you stay energized, do that! If trying new things isn’t your thing, find something else! The important thing is that you find a way to keep your brain active and engaged in life, which will help boost your energy levels. Just don’t find a hobby that will pull you down even more. Do not get into a new Netflix show or something else that would make you think and move less.

6. Make Small Changes

For some people, the best way to boost their energy levels is to make small changes in their life that make them feel good. One of the best ways to boost your energy levels is to make sure that you’re getting enough sunlight every day. Sunlight is a fantastic way to boost your energy, improve your mood and promote better sleep. If you aren’t getting at least 20 minutes of sunlight a day, you should make a point of correcting this.

 

You can also make small changes like using scented candles, keeping your room tidy, and playing some music while you work. You can also rearrange your work desk or room to look different, which can make everything feel fresh and new. There are lots of small changes that you can make in your life that will help boost your energy levels. Find what works for you and make an effort to add it to your routine.

7. Stop Telling Yourself You're Tired

One of the biggest problems for people who are tired is that they make excuses for it. They start telling themselves that they’re too old, too young, or too stressed to have the energy they’d like to have. This can lead to a vicious cycle where you’re constantly feeling tired, so you make fewer changes in your life, which leads to you feeling even more tired.

 

Instead of telling yourself that you’re tired, make an effort to start telling yourself that you have the energy you need to get things done. Take some time to write down all of the things you want to do in life. Think about what you want to achieve, and think about how you can do that in a way that makes you feel excited. Once you’ve got a list of all of the things that you want to do, break them down into smaller tasks. This can help to make them feel more manageable. Finally, make an effort to schedule time for yourself each day. This can help you to ramp up your energy levels and feel less tired.

8. Take Care of Your Mental Health

Make an effort to take care of your mental health. This means making an effort to reduce stress in your life, make time for self-care and have an active social life. All of these things have been shown to have a positive effect on your energy levels. If you’re struggling with stress, make sure that you’re taking time to relax.

 

Take some time out to do whatever helps you de-stress, whether that’s going for a walk, reading a book, or meditating. Similarly, make an effort to take time for self-care. This could involve things like going for a spa day, getting a massage, or making time for meditation. Finally, make an effort to stay in touch with friends. This can help to take your mind off of your problems and help you to feel more energetic.

9. Try Supplements For Energy

If you’ve tried all of the above methods and you’re still feeling tired, you may want to consider taking supplements to boost your energy levels. While supplements cannot replace a healthy diet and a well-rounded lifestyle, they can be useful when you’re in a pinch. Supplements like vitamin B, vitamin D, iron, creatine, and ashwagandha can help you increase your energy levels. Most supplements are easy to consume and have a wide range of benefits.

Conclusion

There are no guarantees, that you will feel energized every single day of your life. Some days it is very hard to get the ball to start rolling, and it is okay to be unproductive sometimes. But if it is a recurring instance, you should try to follow our written steps above to boost your energy levels and become more active than ever.

 

If you enjoyed our article, please visit our shop catalog and pick some amazing supplements for your body! Stay healthy and active!

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The Connection Between Exercise, Food, and Mood

It’s no secret that exercise can significantly improve your mood. After a good cardio session, it’s common to experience an endorphin high and feel great. But what if you don’t always have time to hit the gym? Do you have to choose between feeling blue or breaking a sweat? Thankfully, there is a third option.

 

Eating the right foods can have just as much of an impact on your mood as hitting the gym does. Instead of choosing between going to the gym or eating healthy, consider both as indispensable components of an effective strategy for managing your mood. Research has shown that food and exercise not only influence our mood but are also connected in terms of their ability to influence it. In other words, food and exercise are two necessary ingredients for optimizing your mental health. Continue reading this article to find out more.

Connection Between Exercise and Mood

When it comes to exercise, there are two ways it can improve your mood. First, exercise can increase your serotonin levels. Serotonin is a neurotransmitter that is associated with feelings of happiness, relaxation, and contentment. Second, exercise can reduce stress levels. Stress is one of the leading causes of mood disorders. So by reducing stress levels, you’re also reducing the chance of experiencing mood disorders that are triggered by stress.


Exercise can have a positive effect on your mental health regardless of your age, gender, or health condition. The only requirement is that you be physically active. It doesn’t matter how intense your workouts are, how long they last, or how often you do them. What matters is that you are doing something that challenges you physically. This is what triggers the release of endorphins. Endorphins are hormones that are responsible for making you feel good. In fact, the release of endorphins is what we experience as an “endorphin high.”

Connection Between Exercise and Food

Your diet has a direct impact on your mood. How do you feel when you overindulge in sugar or caffeine? Do you experience a sugar crash after ingesting too many carbohydrates? These are just a couple of examples of how diet can have a negative effect on your mood. On the other hand, certain foods can have a positive effect on your mental health by enhancing your serotonin levels. There is a connection between the foods you eat and the impact they have on your mental well-being. In fact, certain foods are notorious for their ability to improve your mood. These include:

 

  • Eggs
  • Cheese
  • Turkey
  • Tofu
  • Salmon
  • Nuts
  • Pineapple

Some people eat food because it tastes good, but the important thing is to eat food that makes you feel good. The best part about our society today is that we have a lot of different food choices, so go find something that actually is good for you and at the same time tastes good.

Connection Between Food and Mood

A diet that is rich in protein, carbohydrates, fats, vitamins, minerals, herbs, and spices can have a positive effect on your mood. On the other hand, a diet that is rich in sugar and caffeine can be very bad for your body. So the connection between food and mood is twofold. As we mentioned above, the key to healthy eating is to find the right meals, that actually taste good and are healthy. Don’t take this the wrong way, everybody has cheat days and eats unhealthy from time to time, it is a normal thing. What we are trying to tell you is that there has to be a limit on the amount of unhealthy food that can be consumed. Replacing bad meals with healthier ones will give your body more energy. That energy can later be used to exercise more, which results in better physical shape, higher self-esteem, and an overall better life.

There are a lot of ways you can improve your nutrition, and most of them are relatively easy:

 

  • Read labels. Try eating as many natural foods as possible. You don’t want too many unnatural ingredients in your meals and snacks.
  • Eat breakfast. Some people skip breakfast because they are not hungry, or out of habit. We believe, that breakfast is the most important meal of the day, because it gives your body fuel to start working. Even if you are not hungry, try eating smaller healthy meals in the morning. Don’t skip breakfast.
  • Supplements. Your body needs essential vitamins and minerals to function, which sometimes can be hardly obtained through meals, especially if you are eating unhealthy. Use supplements to boost your energy levels and immune system.
  • Drink more water. Staying hydrated is very important. Weakness and headache are common symptoms of dehydration. It is recommended that you drink at least 4 liters (for men), and 3 liters (for women) of water a day.
  • Cut out junk food gradually. If you switch your eating habits all at once, there is a big chance you will fail. Switching to healthier foods gradually is the key to eating healthier because your body will adjust better and at the same time your bad food craving levels would slowly be reduced.

Mainly everything comes down to determination. If you are willing to make a change in your life and are ready to be healthier, you will succeed, because it is very easy to start eating unhealthy again, it takes a lot of courage and discipline to eat healthily.

Conclusion

To summarize, exercise, mood, and food are completely connected to each other. If you want the most out of your body, you have to get all of these three things right, because they depend on each other. The amount you can exercise depends on your nutrition and mental health, and vice versa.

 

If you liked this article, feel free to browse our supplement catalog, we guarantee, that you will find something that would make you more healthier and active.

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How to Get More Energy for Work?

Work is one of the most important things in our lives. Having a job gives us the opportunity to pay the bills, go on vacations, and buy certain things. But what happens, when you can’t work properly due to low energy levels? How to achieve certain expectations and at the same time have a lot of energy? In this article, we will provide practical tips on how to get more energy for work.

Proper Sleep

We can’t stress enough how sleep is important. During our sleep hours, our body is recovering from the emotional and physical stress it endured during the day. Normally, a person should sleep between 7-9 hours a day. It varies from person to person since everybody is built differently and can recover faster or slower. Try sleeping more or less, and see how you feel. When you find your perfect amount of sleep, adjust your schedule, so you won’t be sacrificing your recovery time for something else.

 

Another thing that is very important is your sleep surroundings. Sleeping in loud surroundings, where there is no peace and proper conditions can be hard. A clean, cool, dark room can improve your sleep significantly.

Physical Activity

There are a lot of benefits when it comes to exercising: weight control, better sleep, muscle strengthening, mood improvement, and many more. The workouts you can do vastly depend on your life, what kind of job you have, and time. But it is possible, that you can definitely find the right exercise method for you. If you are a social person and even like to interact with people in your free time, try participating in team sports (basketball, football), and if you are feeling overwhelmed by social interactions, just go on a basic bike ride, run, or walk.

 

It can be difficult to start exercising at first because our muscles are not used to doing that much physical activity. With exercising our bodies become tougher, which can result in higher energy levels.

Good Nutrition

Probably everybody has missed one or two of their morning meals, because of being late or not ready for work. It happens, but it is not a good habit.  Some people may argue that breakfast is the most important meal of the day. Breakfast starts off our metabolism and gives us a lot of energy to work, so it is very beneficial. It is crucial to get enough proper food in our system during the day, so skipping meals and eating poor food is not a good way to improve energy levels.

 

Eating nutrient-rich foods is the key to increasing your energy levels. We work hard, and our bodies burn a lot of calories and minerals, without them, we slow down and become less productive.

Hydration

It is recommended that every person drinks at least 2 liters per day of water. Staying hydrated can keep energy levels higher and overall improve health. Dehydration’s common symptoms are tiredness, dizziness, and headaches. All of these symptoms can drastically affect your work and productivity, so be sure to drink enough water.

Supplements

Vitamins, supplements, and minerals that improve energy levels:

 

Most of these minerals and vitamins can be consumed through proper nutrition, but sometimes it is hard to do that. Some people are picky eaters, and others don’t have the time to cook food. Supplements can be essential since they are easy to consume and are beneficial to our immune system. Everybody can easily complement their nutrition with a certain supplement.

Summary

In conclusion, living a healthier lifestyle is the key to having more energy for work. Have enough sleep, proper food, and exercise to improve your energy levels. Treat your body with respect and listen to it, because we only have one body, which means we have to take care of it with caution. Prioritize your well-being instead of work, because eventually, good health will lead to higher energy levels, which means more work will be done.

If you enjoyed this article, feel free to browse our shop catalog for a vast selection of amazing supplements, that can make you more healthier and active!

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Vitamins and Substances That Increase Energy

Keeping stress levels low and getting enough sleep each night can help maintain good energy levels. Sometimes people may need extra energy if their life is fast-paced or they are doing vigorous exercise. Can vitamins and supplements help too? How not to get lost in the abundance of materials and choose the most suitable supplement?

Coenzyme Q10

Coenzyme Q10 (CoQ10) is an enzyme that naturally exists in the body, especially in the heart, liver, pancreas, and kidneys. It is an antioxidant that improves energy and strengthens the immune system. in 2014 in the review, researchers found a consistent link between low Q10 levels and fatigue. Most people can get enough Q10 by eating a balanced diet that includes: fatty fish, liver or other organ meats, and whole grains. People with certain medical conditions and those who fail to properly balance their diet should include a Q10 food supplement in their daily routine. It’s important to note that people taking blood thinners, insulin, or undergoing cancer treatment should consult their doctor before taking Q10.

Vitamin D

Muscle fatigue is a common symptom in people who do not get enough vitamin D. More than 50% of people worldwide are deficient in this substance. in 2013 the researchers who conducted the study found that people with low levels of vitamin D improved their muscle condition after getting enough of the vitamin. There is also a definite link between depression and low vitamin D levels. Fatigue is often a symptom of depression.

 

Foods, that are rich in vitamin D are cheese, fatty fish, beef liver, and mushrooms. It is also wise to take a vitamin D supplement if it is not possible to get the nutrient through food.

B Vitamins for Energy

B vitamins help produce energy in cells. A lack of B vitamins can cause fatigue. Older people, vegetarians, and vegans may be at higher risk of vitamin B-12 deficiency because it is only available in animal products or fortified foods. B-12 deficiency can also cause anemia, which can make people feel exhausted. Some athletes take vitamin B-12 supplements to improve their performance. However, research has not shown that B-12 increases athletic performance or endurance in people who are healthy. Maintaining adequate levels of vitamin B-12 in the body can help a person increase their energy levels.

Creatine

Creatine is an amino acid found mainly in red meat and seafood. Creatine supplements increase creatine stores in the muscles and can help improve performance during exercise. A review published in the Journal of the International Society of Sports Nutrition found that creatine was effective in increasing performance during high-intensity exercise. It also helped with recovery (after physical activity), helped prevent sports-related injuries, and reduced the risk of heat-related illnesses such as dehydration during sports.

Iron

Iron deficiency can cause lack of energy and fatigue. One study looked at unexplained fatigue in women during menstruation. Participants who took iron supplements for 12 weeks experienced a 47.7% reduction in fatigue. In the placebo group, the reduction was only 28.8%. Eating iron-rich foods that also contain vitamin C can increase its absorption, so people should consume enough fruits and vegetables, especially citrus fruits and leafy greens.

L-theanine

L-theanine is an amino acid naturally found in tea. Combining L-theanine with caffeine can increase energy and cognitive performance. A small 2017 study looked at the effects of L-theanine and L-theanine with caffeine on attention levels in 20 healthy men, and the researchers found that high doses of L-theanine with caffeine improved attention levels the most.

Summary

To maintain proper energy levels and a sharp mind, proper nutrition and rest are the most important of all. But if you do not succeed in doing this, food supplements with the listed substances will really help. We hope you will take the time to browse our catalog, where you will find recommended supplements and vitamins!

 

Source:  medicalnewstoday.com

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Food Supplements: Benefits for Your Body

Food supplements. We have probably all heard and used this sounding combination of words. Basically, these are preparations designed to supplement our diet with necessary nutrients or other substances. Many will likely see the similarity to medication – taking a pill, powder, liquid or oil every day. But the difference is essential – food supplements do not require a doctor’s prescription – they can be purchased in pharmacies and other specialized stores or online.

When it is Recommended to Use Nutritional Supplements?

Food supplements can be used independently because it is really difficult to get certain nutrients with food every day – most of us have a rather limited diet, and due to the fast pace of life, we may not have time to prepare a variety of dishes. The very desire to get healthy is usually motivated by long-term stress, anxiety, increasing pains in various parts of the body, or other individual reasons.

 

According to doctors, it is naive to expect that after just a few days of use, food supplements will relieve joint pain, improve sleep, strengthen nails or hair, help regulate digestion, and the like. The improvement, from a purely statistical point of view, comes after a few months but may vary from person to person.

Correct Use - Effective Results

Dietary supplements, although not medicinal products, require a regular regimen, at around the same time every day. Of course, the world will not fall apart if we sometimes forget to take the necessary pill or capsule. But if forgetfulness becomes a habit, you really shouldn’t expect the desired result. It is also necessary to pay attention to the fact that the body needs different amounts of certain vitamins and minerals. Food supplements should be used in accordance with the recommended daily rate, and not as we come up with. If we ignore this recommendation, it is possible to harm the body, or the supplement will not work at all.

 

Another important aspect is what to take food supplements. The absolute recommendation is to drink water, occasionally juice is also possible. Some nutrients (e.g. vitamins A, D, E, K) are recommended to be taken with food – they are better absorbed with food. When taking B vitamins, you can also take magnesium together – these two substances are perfectly compatible with each other. Just avoid strong coffee or tea. The caffeine in them weakens the absorption of vitamin B.

Food Supplements, Seasonality and the Importance of Nutrition

During the winter season, colds or viral infections often occur, so vitamin C becomes perhaps the most popular vitamin to be taken in the cold season. Next comes vitamin D, which is popularly called simply the sunshine vitamin. During the summer, the body gets enough of it, but in the winter it is really worth replenishing the reserves. In general, the hot season is much more generous for our health and general well-being. The increased amount of sunlight and warmth lifts the mood, and colds are extremely rare.

 

Nutritional supplements, of course, will not do a miracle if our diet is completely neglected. As mentioned earlier, the rhythm of life often dictates not very convenient conditions for eating well, both due to lack of time and environmental pollution. Unfortunately, today’s foods are not as nutrient-dense as they were, say, 30 or more years ago. Therefore, nutritional supplements can help fill the nutritional gaps that are so missing.

Summary

In conclusion, it can be said that dietary supplements, if used correctly, are really good for our bodies. The most important thing is to follow the golden rules: follow a regular regimen, sensibly limit the number of daily nutrients, and do not forget a balanced diet. And remember: the world has not yet created a pill that could fit absolutely all the substances necessary for a person. It is important to find what is right for you.

 

Feel free to browse our product catalog and find what can help you become more active.

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8 Reasons Why You Feel Tired. Fatigue: How to Battle It?

We face fatigue more and more often, but few take the time to find out why. As a result, many suffer from chronic fatigue. If you feel tired, take care of yourself in advance! In this article, we will tell you what fatigue is, where it comes from, and, most importantly, how to fight it.

Reasons Why You Feel Tired

Drowsiness, fatigue, and even irritability can occur for many reasons. However, the following factors often affect a person’s vital energy:

 

  1. Stress. We live in an era where there is a lot of constant intellectual activity, which causes stress. You need to pay attention to this because emotional overload during stress can transform into fatigue and even a mild form of depression.
  2. Violation of the daily schedule. Perhaps you are facing an insomnia problem? Maybe you struggle with anxiety and intrusive thoughts? This is a common problem, especially now that COVID-19 requires working from home, where outbreaks are more difficult to contain. For example, freelancers who sometimes work at night have this problem because they have children running behind them during the day. Have you heard of photographers working on Photoshop at night? They often face deviations from their daily routine.
  3. Nutrition. Lack of vitamins, minerals, fluids can be the result of bad nutrition. Your body needs normal food, that is rich in nutrients and other important fibers.
  4. Exhaustion. Exhaustion is difficult to remove in a short time. Some people deal with exhaustion on a daily basis. Even a short vacation will not help them, they may have to change their lifestyle.
  5. Chronic fatigue. Symptoms of chronic fatigue are apathy towards life, reduced mental capacity, and a decline in physical activity. The development of the disease can manifest itself in various ways: there is still no feeling of rest after a long sleep, increased sleepiness during the day, memory impairment, inability to concentrate, headaches and muscle pains, irritability, and bad mood. In the case of chronic fatigue, immunity weakens, as a result of which frequent infectious diseases are possible. This is a complicated case because many of the symptoms are similar to those of other diseases. When faced with similar problems, it is recommended to contact professionals.
  6. Working time at the computer is too long. Everyone has experienced this problem, especially these days when it is impossible to do anything without a computer.
  7. Weak immune system. Mainly it is caused by bad nutrition, lack of sleep, stress.
  8. Lack of physical activity. Maybe you don’t exercise enough, you sit too much.

How to Battle Chronic Fatigue?

There is a lot of scientific work to help modern people get rid of chronic fatigue syndrome and increase vitality and energy. I suggest that you pay attention to the recommendations of doctors. Based on various clinical studies, universal rules have been developed. It would be wonderful if you:

  • Would eat healthy and have a consistent daily routine.
  • Rest more.
  • Take time for walks (preferably in the forest).
  • Exercise more. Stretches, cardio and etc.
  • Would strengthen your immune system. This can be done with the help of quality food supplements.
  • Would use massages.
  • Try other relaxation techniques.
  • Would add nutritional supplements to your diet.

Food supplements help fight chronic fatigue and develop resistance to stress, can improve health and work performance, stimulate active brain activity and nurture immunity. The main contraindications are pregnancy and breastfeeding and specific diseases, so it is necessary to consult a doctor before use.


  • Would use vitamins and minerals.

Minerals and vitamins are excellent methods of combating fatigue.

Have you heard of Magnesium + B6? It is a food supplement that has a number of positive properties. Magnesium stabilizes cholesterol levels and performs other necessary functions. It is necessary for the stable functioning of the central nervous system and the cardiovascular system.

Magnesium + B6 supplements eliminate mineral deficiencies in the body, balance electrolytes, help the heart, strengthen the immune system and improve metabolism. This leads to the activation of vital energy – mental and physical activity and work capacity increase.

A friendly reminder – take care of yourself and you will have more energy!

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