Best Omar Isuf Podcasts (2024)

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Ep. 278 - Is Arched Bench Press Cheating? 1:14:13

1h ago1:14:13

1:14:13

Powerlifters use techniques to milk every last kilo out of their bench press, including wide grips, tightly wound wrist wraps, leg drive, and – the most hated technique in the comment section – an arched-back to reduce the range of motion. Indeed, it can get so heated in the comments it likely even influenced an IPF rule change last year. But how m…

1
Ep. 277 - Menstrual Cycle Training Roundtable (w/Dr. Lauren Colenso-Semple & Dr. Kim SantaBarbara) 1:27:41

4d ago1:27:41

1:27:41

Fresh off of their successful doctoral defenses, Lauren and Kim join Iron Culture to discuss all things menstrual-cycle related for lifters! Dr. Helms had the pleasure of mentoring Kim, who recently completed her PhD at AUT, in which she surveyed and monitored the menstrual cycle symptoms of resistance-training women, and also led an intervention o…

1
Ep. 276 - Beyond Pain Science: When Injuries Don’t Resolve 1:26:14

11d ago1:26:14

1:26:14

We’re back with another trio episode, and in this one, the hosts dig deeper into the Trex-lore. Eric Trexler has been training since his early youth, but only recently has he struggled with his fitness, and health and even had to rethink who he is as a lifter, due to lingering pain. Pain and injury are complex and multifaceted, but the body is resi…

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Ep. 275 - Biomechanics for Bodybuilding (with Kassem Hanson) 1:43:28

18d ago1:43:28

1:43:28

To complement the recent appearance of Dr. Wes Goodman, we now have the founder of N1 Education, Coach Kassem Hanson to join us on iron culture to discuss applied biomechanics and anatomy for bodybuilding. We discuss the limitations of research, what might be considered fundamental features of effective hypertrophy exercises, common mistakes and mi…

1
Ep. 274 - Do Hardgainers Need More Volume? 1:12:02

25d ago1:12:02

1:12:02

Since the beginning of the iron game, different methods have been promoted as the best approach to train for “hardgainers.” Likewise, in the scientific literature, the variability in individual response is well documented, including the identification of “non-responders” and poor responders to exercise. However, only recently have studies been unde…

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Ep. 273 - Biomechanics for Powerlifting feat Dr. Wes Goodman 1:34:23

1M ago1:34:23

1:34:23

Wes Goodman recently completed his PhD in Exercise and Nutrition Science with an emphasis in Biomechanics and Motor Control at Montana State University under Dr. David Graham with our very own Dr. Helms on his committee as well. But he’s more than an academic, he’s a certified strength and conditioning specialist, gym owner, power lifter, strong ma…

1
Dr. Stuart Phillips - Misguided Hypertrophy Ideas, Di- and Tripeptides, Protein Frequency 53:26

1M ago53:26

53:26

0:00- Intro 1:30- Misguided views on hypertrophy / metabolite training 9:30- Powerlifter vs bodybuilder physique 14:00- Protein frequency of dosing and type 23:00- Supplementing with amino acids 30:00- Collagen supplementation 43:40- Funding studies 46:00- Di- and tri-peptides in collagenBy Dr. David Maconi

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Ep. 272 - Mike Tuchscherer: Peaking After 20 Years of Powerlifting 1:30:25

1M ago1:30:25

1:30:25

The man, the myth, the legend, Mike T is back! Fresh off a 900kg total, an 800lbs deadlift, and placing just off the podium at Powerlifting America National by bodyweight, Mike T is showing how much longevity can be had for the lifelong lifter, even at the highest level. We’ve only got a penlight in this pitch-dark morphing cave, but that’s apparen…

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Ep. 271 - Powerlifting, Natural Bodybuilding & Science (Eric Trexler’s Journey) 1:31:39

2M ago1:31:39

1:31:39

Trextopia, this is your episode. We peel back the layers of pro natural bodybuilder, exercise science researcher & co-host of Iron Culture, Eric Trexler. Learn how he got into lifting, what low bar squatting 500lb ATG will do to your body & why there might be more controversy in Iron Culture’s near future. This might be the peak of Iron Culture but…

1
Ep. 270 - Scientific Retractions Aren’t Working 1:41:11

2M ago1:41:11

1:41:11

We here at Iron Culture have been on a mission to better inform you, dear listener, as to the inner workings of science. From what goes on in the lab itself, to the publication process, to dissemination, to eventual meta-analysis, the challenge of interpretation and communication of science, the optimistic promises of open science, and the increasi…

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Ep. 269 - Are Social Media PhDs Ruining Fitness? (feat Dr. Milo Wolf, Max Coleman & Dr. Pak) 1:34:19

2M ago1:34:19

1:34:19

Whitney Houston said it best: “I believe the children are our future, teach them well and let them lead the way.” Here at Iron Culture, we’re old, irrelevant and out of touch. But, we believe in platforming the next generation of educators to carry on the torch (or at least pandering so they’ll platform us in return when we can no longer pay the bi…

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Ep. 268 - Science Communication, Gatekeeping & The Fitness Industry (feat Dr. Pak) 1:55:05

2M ago1:55:05

1:55:05

Dr. Pak is back on Iron Culture for his third appearance! This time, he sat down with Omar and Dr. Helms for a meta-discussion on the challenges of science communication. How do you maintain credibility when you’re using social media as a science communication tool? This challenge has changed, but it isn’t new by any means. The “Sagan effect” descr…

1
Nicolas Verhoeven (Pt 2) - Curcumin, How to Look Youthful, Melatonin 52:30

2M ago52:30

52:30

0:00- Intro 0:30- Curcumin / Turmeric 13:30- Nick’s current supplements 17:30- Collagen supplements / skin health 35:00- My skincare experiment 38:00- Melatonin 43:30- Are most supplements overhyped? 51:00- Where to find NicBy Dr. David Maconi

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Ep. 267 - Addressing Data Fraud in Nutrition Science 1:34:40

3M ago1:34:40

1:34:40

The holy trinity is back and holy smokes do we have a Holy Ghost of an episode! First, to kick things off the crew discusses the recent “March madness” of powerlifting that just finished: IPF European Champs, the UK Arnold, and Powerlifting America Nationals. Some absolutely stunning performances occurred all over the world in powerlifting and it s…

1
Nicolas Verhoeven (Pt 1) - Oreo Experiment, Cholesterol & Longevity, High Sodium 1:01:13

3M ago1:01:13

1:01:13

0:00- Intro 1:00- Nic’s background 4:00- Oreo’s bringing down LDL 25:00- Cholesterol 31:00- High sodium intake 36:00- Low saturated fat experiment 49:00- Minnesota coronary experimentBy Dr. David Maconi

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Ep. 266 - Are Plant-based Proteins Actually Superior? 1:26:06

3M ago1:26:06

1:26:06

After their recent reconciliation, the Erics got together for this duo episode to bond over their mutual love of protein. But, dear listener, this might not be the home-cooked high-protein meal you hoped for. Dr. Trexler tackles the question of whether or not, GASP, protein restriction might extend lifespan! Then, to add insult to injury, the Erics…

1
Alex Leonidas - Bro Splits, Going Vegan, Calisthenics 1:17:44

3M ago1:17:44

1:17:44

0:00- Intro 0:30- Progression in the natural community 4:00- Shifting training routines and priorities 8:00- Issues with “optimal” biomechanics training 17:00- Specific exercises 26:00- Lifting with Mike Israetel and Jared Feather 40:00- Perception when shredded vs bulked 44:00- Calisthenics 58:00- Bro splits 1:06:00- What’s next for Alex? 1:09:00-…

1
Ep. 265 - Are Your Supplements Contaminated? 1:33:07

3M ago1:33:07

1:33:07

As you know, Iron Culture reps the neutral to positive gang around these parts. While most new supplements released to the market don’t pan out as effective, some do. So, if preliminary data supports the potential efficacy of a new supplement, why not try it out? The only potential downside of trying a new supplement is wasted money, right? Not so …

1
Aaron Straker + Bryan Boorstein - Aaron Jumping On Testosterone, Sudden Gains, Blood Work 1:09:08

3M ago1:09:08

1:09:08

0:00- Intro 1:00- Aaron going on TRT 9:00- What has Aaron noticed on TRT so far? 25:00- Focus on health 31:30- Reasons for going on TRT 37:30- Placebo vs real results 39:30- Blood work 44:00- Bryan’s cardio kick 47:30- 10 Exercises for Life 52:30- Placebo anecdote 54:00- Feeling better with age 56:00- Experimenting when on TRT 1:01:00- Aaron’s calf…

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Ep. 264 - Why the “52 Set Study” Doesn’t Matter 1:53:27

3M ago1:53:27

1:53:27

Evidence-based practice has unfortunately become a meme, and its meaning, role, and utility are less understood than they were just a handful of years ago. In this episode we dive deep, discussing how to incorporate study findings into practice. If you don’t have the ability to gauge the impact of a study’s findings, how do you stay up to date? We …

1
Ep. 263 - Is Protein Timing Debunked? 1:26:39

3M ago1:26:39

1:26:39

It's time for a MONSTER episode about protein. Naturally, Helms has recused himself because of his heavy biases and conflicts of interest with the shadowy figures behind Big Protein. As a result, Trex and Omar take a trip down memory lane and discuss everything we used to know about protein, and how a surprising percentage of that knowledge has cha…

1
Abel Csabai - Fake Relationships, Pull Up Strength, Gains with Poor Sleep 58:02

3M ago58:02

58:02

0:00- Intro 4:45- Inauthentic relationships on social media 19:10- Pull up strength when heavier vs lighter 33:00- Looking big in person 39:00- Strength training for older lifters 48:00- Making gains with bad sleepBy Dr. David Maconi

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Ep. 262 - Sheffield 2024 Recap 1:25:05

4M ago1:25:05

1:25:05

The trio is back on the heels of THE Sheffield 2024, the biggest powerlifting competition to date, which outdid its inaugural 2023 performance. Once again, the 12 best IPF-unequipped women and men clashed in a cross-weight class competition ranked by their total as a percentage of their respective world record. This meet incentivizes going BIG, rew…

1
Ep. 261 - A Unified Theory of Metabolic Adaptation? 1:21:43

4M ago1:21:43

1:21:43

The nerd super duo is back at it again. This time, Dr. Trexler plays Sherlock and Dr. Helms plays Watson in a discussion of how overtraining syndrome, metabolic adaptation, relative energy deficiency in sport, exercise energy compensation, body fat regulation, and more, are both distinct from one another, yet are all also closely related. Surprisin…

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Ep. 260 - Does Powerlifting with a Rounded Back Cause Pain? 1:03:23

4M ago1:03:23

1:03:23

In classic Iron Culture throwback style, it’s just Omar and Dr. Helms on this one, while the leader of Trex-topia is away at a conference. Omar and Eric give you the classic banter you love, go over reviews, and even engage in an off-the-cuff discussion of the health at every size movement. Then, they get to the meat of the conversation, a recent p…

1
Jeff Alberts + Geoffrey Verity Schofield - Health Detriments to Bulking, Volume Extremes, Balance 1:11:27

4M ago1:11:27

1:11:27

0:00- Intro 1:30- Temptation to try other methods of training 8:30- Volume per exercise and per week 20:30- Is cheat form necessarily wrong? 33:00- Sports background relating to training ideologies 37:00- Can we be confident in what worked for us? 47:00- The utility and health of bulking up 58:00- Balancing life and lifting…

1
Ep. 259 - MASScast 6: Response Variation, Individualizing Training, and Protein Consistency (ft. Dr. Mike Zourdos and Dr. Eric Trexler 1:46:23

4M ago1:46:23

1:46:23

You’ve seen Iron Culture MASScasts before, but none quite like this. In this very special episode of Iron Culture, we’re co-publishing the most recent episode of MASS Office Hours, which is a live podcast run by the good people over at the MASS Research Review (Dr. Eric Trexler, Dr. Eric Helms, Dr. Mike Zourdos, and soon-to-be-doctor Lauren Colenso…

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Alberto Nunez + Steve Hall - New Volume & Failure Data, Bodybuilding vs Powerlifting, Advanced Gains 1:12:34

4M ago1:12:34

1:12:34

0:00- Intro 1:30- Eric Helms’ progress 7:45- Can advanced bodybuilders detect progress without being contest lean 10:45- Competing next 12:45- New failure data 22:00- Bodybuilding vs Powerlifting 27:30- Natural lifters taking advice from enhanced lifters 29:00- Reps in Reserve / deloads 36:00- Advanced training progress 44:00- Would you avoid TRT t…

1
Ep. 258 - The Rise of Lifting Antiscience 1:56:06

5M ago1:56:06

1:56:06

The trinity is reunited for the first time in 2024, with the Erics joining Omar for what is absolutely a monster episode. We tackle head-on the rise of antiscience in lifting. Currently, attacking exercise or nutrition science in your title or reel is an easy clickbait win for content creators, and you’ll get bonus points via likes, shares, subscri…

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Omar Isuf + Eric Helms - Bigger Than Ever, YouTube Fitness, Strength to Size Potential 1:48:59

5M ago1:48:59

1:48:59

0:00- Intro 1:30- Omar’s background 5:00- The beginning of Omar and Eric’s bromance 14:30- Potential downfall of channels 28:00- Super Smash Bros. 32:00- Mixed Martials Arts 36:20- Pull Ups and back growth 50:00- Abs and bulking 1:14:00- Strength to size potential 1:30:30- Asceticism 1:39:00- Iron Culture…

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Ep. 257 - WNBF Pro World & Pro Natural Olympia 2023 Champion Beccy Pateman 1:19:09

5M ago1:19:09

1:19:09

In our third interview following the 2023 natural bodybuilding season, we sit down with another historic champion with a truly outlier series of performances. This time, Australian phenom Beccy Pateman joined the Erics on Iron Culture to discuss her season, which culminated not only in her winning her WNBF pro card in both Figure and Fit Body, but …

1
Basement Bodybuilding - Powerbuilding, Flawed Progressive Overload, Fitness Debates 1:13:04

5M ago1:13:04

1:13:04

0:00- Intro 1:30- Road to 18in arms 9:30- Injuries 13:40- Comparisons for progress 18:30- Powerbuilding is an abomination 27:30- Progressive overload flaws 37:30- Importance of exercise selection 40:00- Home gym 52:00- Revival fitness vs GVS 1:01:00- Call out culture in the industry 1:08:00- Where to find Landon…

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Ep. 256 - The Challenge of Science Communication (feat Layne Norton) 1:28:45

5M ago1:28:45

1:28:45

Layne Norton and Eric Helms have some similarities in their areas of interest and expertise as well as their career paths. However, they have different personalities and distinct approaches to science communication. That’s what makes this one on one discussion between Eric and Layne interesting and relevant. Each approach has its pros and cons in t…

1
Brian Carroll - Sam Sulek, Starting PEDs EARLIER?, Biomechanics for Back Pain 54:42

5M ago54:42

54:42

0:00- Intro 1:00- Sam Sulek and other newer influencers with rapid popularity 11:00- Ronnie Coleman and other bodybuilders aging 13:00- Athletes not able to retire 20:00- Would Brian change his PED past? 25:00- High volumes for strength and hypertrophy 34:00- Back issues among lifters and laypeople 42:00- Back and muscular fatigue 45:00- Nerve pain…

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Ep. 255 - WNBF World, Yorton Cup & Ms. America 2023 Champion Natalie Hays 1:53:16

5M ago1:53:16

1:53:16

Natalie Hays did what no natural bodybuilder has ever done before. Not only did she win her OCB pro card, to then go on and win the Yorton Cup pro title, but she also then won the Ms. America pro title, and then the WNBF Amateur World title to secure her WNBF pro card…but not satisfied, the next day she competed in the WNBF Pro Worlds, and won the …

1
Ep. 254 - Do Fat Burners Actually Work? 1:07:57

6M ago1:07:57

1:07:57

Happy Holidays cultists! We sincerely thank you all for joining us every week to explore the history, science and culture of the iron and we look forward to doing it more in 2024! In this episode, Omar and Helms discuss fat burners: supplements that supposedly enhance fat loss either by increasing energy expenditure and/or by blunting hunger and re…

1
Alex Bromley - Carnivores vs Vegans, Unified Theory of Training, Obsessive Striving 1:35:19

6M ago1:35:19

1:35:19

0:00- Intro 0:40- Alex’s recent growth 5:00- Different training and nutrition camps 19:00- Alex’s unified theory of training 25:30- The importance of loving training 28:30- What I’ve found to work 33:00- Connecting progress and positive feedback 35:00- Guilt and obsessiveness over responsibilities 43:00- Are our perceived goals really what we want?…

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Ep. 253 - 2023 Lightweight WNBF Pro World Champion Dirk Emmerich 1:10:39

6M ago1:10:39

1:10:39

We are joined today by pro natural bodybuilding world champion Dirk Emmerich. Dirk is one of the many emerging stars of the newest era of competitive natural bodybuilding. In 2021, in his very first bodybuilding season, he made history. He won his WNBF pro card in the most impressive way possible, by not only winning his class at WNBF Worlds but th…

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Ep. 252 - The First Bodybuilding Show (with Marcus Kment & Dr. Conor Heffernan) 1:52:39

6M ago1:52:39

1:52:39

The Great Competition, 1901, Royal Albert Hall, London…this was the birthplace of modern bodybuilding. The one and only Eugen Sandow managed to persevere through multiple years of war, logistical setbacks, and a political and cultural climate that viewed physique displays as potentially indecent, sometimes immoral, and at worst, as illegal pornogra…

1
Ep. 251 - Making Gains as an Advanced Lifter 1:28:47

6M ago1:28:47

1:28:47

We’re back. We’re so back (except for Dr. Trexler, he’s sick …but he will be so back). Omar is getting his body composition tested in July and he has publicly guaranteed that he’s going to have increased his lean mass by then. Likewise, Dr. Helms just publicly announced his monogamous commitment to bodybuilding and his push to become a pro champion…

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Ep. 250 - WNBF Worlds, Pathological Bodybuilding, Muscle Loss 1:59:44

7M ago1:59:44

1:59:44

The good Doctors Eric are still figuring out how to start episodes without Omar, and let’s just say it’s off to a rough start. But to their credit, they went on to deliver a monster episode even if Omar wasn’t there to officially dub it so. In this conversation, Dr. Helms recaps the amazing battles and historic performances that took place at WNBF …

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Eric Helms - WNBF PRO, On Stage vs Instagram, Extreme Calf Study Update 1:30:51

7M ago1:30:51

1:30:51

0:00- Intro 1:00- Eric’s bodybuilding season 14:00- Eric’s competition history 19:00- Non-competitors in the fitness scene 23:00- The importance of marginal gains in competition 30:00- The importance of variable progress measurements 39:30- Stage vs Instagram 46:30- Off season weights 48:30- Calf study update 58:50- Peak Week 1:02:40- Psychology of…

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Ep. 249 - The Spirit of Bodybuilding (with Dr. Mike Israetel) 1:51:22

7M ago1:51:22

1:51:22

It’s hard to explain to those who haven’t competed what it is about bodybuilding that can grip people and transform them. The near-spiritual experiences that some physique athletes gain through prep and competition are something shared regardless of division, federation, natural, or enhanced. In this episode, we sit down with Dr. Mike Israetel, not…

1
Abel Csabai + Bryan Boorstein - Breaking Plateaus, Die With Zero, Power Training 1:15:19

7M ago1:15:19

1:15:19

0:00- Intro 1:00- Defining a true stall and breaking through them 20:00- Die with Zero 48:00- Dieting with extreme cardio 58:00- Adding power training as we age 1:04:45- Bryan’s unilateral experiment 1:08:30- Updating my unilateral calf experiment 1:12:30- Abel’s closing thoughtsBy Dr. David Maconi

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Ep. 248 - Does Leucine Actually Matter? 1:03:38

7M ago1:03:38

1:03:38

Leucine had a good run. It’s been nearly two decades at the top, with the result being that even a casually aware meat head can explain that the muscle building quality of a protein source is tied, at least in part, to its leucine content and that you should probably consume protein sources with high leucine content and spread protein feedings even…

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Ep. 247 - A Tale of Two Bodybuilders 1:33:01

7M ago1:33:01

1:33:01

This episode almost didn’t happen. With Omar away, the Erics left to figure out how to do an episode of Iron Culture on their own, and nearly got stuck waiting forever for someone to say “Eric.” But, cooler heads prevailed and they found their way into a thoughtful, introspective, and nostalgic conversation. While both Trexler and Helms ended up ta…

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Q & A 12 (Ft. Abel Csabai) - Street Fights, Intensity Techniques, Mini Cuts 1:29:22

7M ago1:29:22

1:29:22

0:00- Intro 1:00- Self defense and street fights 11:50- Including power work as one ages 16:30- How to convert one’s experience to online coaching 23:30- Rest-Pause vs straight sets and effective reps 31:00- How to maintain muscle during a mini cut 37:00- Will I work with another coach 45:10- How is my current bulk going? 48:00- What helped Abel’s …

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Ep. 246 - Why BULKING is NOT the Answer 1:08:21

8M ago1:08:21

1:08:21

“Gotta eat big to get big brother!” “It’s the off-season man, I’m on that SEE-food diet, heheh ya feel me?!!” It’s been like this for decades in the muscle building world, and there’s a ton of anecdotes that you gotta eat enough to grow. Certainly, we can’t build muscle out of thin air. But given the modern understanding that body recomposition - a…

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Geoffrey Verity Schofield - Banking Muscle Gains, Breaking Natural Limit, Training Age 1:32:32

7M ago1:32:32

1:32:32

Geoffrey Verity Schofield is back! 0:00- Intro 0:50- Blending passion with career choice 12:00- Did Geoff break the natty limit 22:00- Realistic FFMI levels 26:00- Natural limits 28:00- Discussing fitness topics appropriately 32:20- Has training for most people been skewed by bodybuilders 36:00- Lifting goals 39:30- Is bulking unhealthy? 42:30- The…

1
Ep. 245 - Is BMI Useless? 1:26:24

8M ago1:26:24

1:26:24

It’s Eric-ception folks. Today, we put to bed two controversies. Not only the controversy as to whether or not Eric Trexler is vat-grown, as he seems to have at least SOME pop-culture knowledge, but also the controversy of whether or not Eric Trexler and Eric Helms are actually the same person. The last two episodes renewed this conspiracy theory d…

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