Welcome to "The Muscles & Mindset Podcast", with your host Dr. Ali Novitsky, an acclaimed obesity medicine expert, renowned for her unique expertise in muscle optimization through exercise, nutrition, and mindset work. Her revolutionary approach to health and wellness. Dr. Novitsky is not just an expert; she is a catalyst, propelling individuals on their journey of transformation, fostering strength, endurance, and resilience, and reshaping the landscape of obesity medicine. The Muscles & Mi ...
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The Physician Philosopher Podcast was created to help empower doctors to create a life they love. Join in as we dive into all things physician coaching in mindset, money, and life. Start before you're ready; Start By Starting; Start Now. To book a coaching consult with Jimmy for the Alpha Coaching Experience, click here-- thephysicianphilosopher.com/consult To sign up for the Medical Degree Financial University visit: https://thephysicianphilosopher.com/mdfu
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228: How to Gain One Pound of Muscle in a Month: Nutrition and Exercise Strategies
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Muscles & Mindset - How to Gain 1 lb of Muscle a Month: Nutrition and Exercise Strategies Introduction In this episode of "Muscles & Mindset," titled "How to Gain One Pound of Muscle in One Month: Nutrition and Exercise Strategies," Ali Novitsky MD shares insights from her personal life, including a week of decluttering and a family trip to the Jer…
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Prioritizing High-Protein Meals On-The-Go Host: Ali Novitsky, MD Introduction In this episode, Ali Novitsky, MD, returns after an adventurous summer of travel with her family, journeying from Greece to Portland and Banff. She shares insights on maintaining body composition through high-protein meals during her travels. Travel Recap The Novitsky fam…
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226: Nutrition Training for Healthcare Providers: Bridging the Gap
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226: Nutrition Training for Healthcare Providers: Bridging the Gap Host: Dr. Ali Novitsky Welcome to another exciting episode of the Muscles & Mindset Podcast! Dr. Ali Novitsky is thrilled to dive into a topic that is both her passion and profession: nutrition. This episode is particularly special as it focuses on bridging the gap in nutrition know…
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225: Finding Your "Enough": Exploring Abundance vs. Scarcity
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Muscles & Mindset Podcast Episode: Finding Your "Enough": Exploring Abundance vs. Scarcity Introduction Welcome to the Muscles & Mindset Podcast with Dr. Ali Novitsky. In this episode, your favorite obesity medicine doc/fitness guru/physician coach delves into the concept of "enough" and how understanding it can lead to a more abundant life, both p…
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224: Flexible Eating Plan: Integrating Different Nutrition Approaches for Optimal Health
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Host: Ali Novitsky, MD In this episode of "Muscles & Mindset," Dr. Ali Novitsky, obesity medicine and fitness expert, welcomes listeners to the fourth installment of the mini-nutrition series. For those who are just tuning in, she encourages them to catch up on previous episodes that explore intuitive eating, Mindful Macro® eating, and the fundamen…
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223: The Art and Science of Macro Calculation for Fat Loss and Muscle Maintenance
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Ali Novitsky, MD is thrilled to be back this week. Over the past two weeks, the podcast has delved into intuitive eating and Mindful Macros®. Today, the focus is on the basics of calculating macros, especially for beginners. This topic often seems overwhelming, but the math is straightforward. The challenge lies in the recommendations and nuances, …
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222: Mindful Macros®: A Balanced Approach to Nutrition
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In this episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky MD delves into the topic of Mindful Macros®, a balanced approach to nutrition. Packed with insights and practical advice, this episode guides listeners on how to balance macronutrients—proteins, fats, and carbohydrates—to achieve fitness goals such as fat loss, muscle gain, or mai…
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221: Intuitive Eating and Nutrition Strategies
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Introduction Obesity Medicine expert, Ali Novitsky, MD, is super pumped about today's episode and the next three episodes, which will dive into the fascinating world of nutrition. Recently, she launched the Muscles & Mindset program, a comprehensive year-long strength training program that caters to participants at three different levels. It's an i…
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219: How to Start Strength Training at Any Age
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Resistance-Training For Everyone: From Chair Workouts to Advanced Movements In this episode, Ali Novitsky discusses the importance of strength training for beginners and how she has created a program, Muscles & Mindset, to make it accessible and doable. She shares her own experience with starting strength training at a young age and the obstacles t…
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218: Benefits of an Online Fitness Coach/ Do the Best Workout Apps Actually Work?
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Can Online Fitness Programs Help? Dr. Ali Novitsky expresses her excitement about today's topic and introduces the concept of online fitness programs. With nearly seven years of experience in running her own online fitness program, she explains that it is more than just fitness — it’s a holistic approach to health. Primary vs. Supplementary Fitness…
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217: (Don't) Lose Weight Fast! - The Dangers of Rapid Weight Loss Diets
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The Science Behind Why Fast Weight Loss Isn't the Answer Host and Obesity Expert, Ali Novitsky MD, is thrilled to be back with you today. If you saw the title "Lose Weight Fast," you might be wondering what's going on with Dr. Ali these days. Rest assured, nothing has changed - today's episode is all about why losing weight fast is not a good idea.…
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216: Unlocking the Benefits of High-Intensity Interval Training for Optimal Body Composition
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The Science Behind HIIT and Muscle Growth to Boost Your Metabolism and Burn Fat Welcome to another episode of the Muscles and Mindset Podcast! Dr. Ali Novitsky dives into the fascinating world of high-intensity interval training (HIIT) and its impact on body composition. Whether listeners think HIIT is for them or not, Dr. Novitsky promises that by…
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Anabolism or Catabolism? Muscle Maintenance or Fat Loss? In this episode of the Muscles and Mindset podcast, obesity medicine expert and fitness guru, Dr. Ali Novitsky explores the intriguing topic of catabolic and anabolic weight loss. The discussion is centered on how to attain optimal body composition by balancing muscle maintenance and fat loss…
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214: You Can't Hide: Facing Emotional Baggage and Finding Fulfillment
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Transforming Spaces and Minds: A Journey of Decluttering and Self-Discovery In this week's episode of "Muscles and Mindset," Ali Novitsky, MD shares a personal update, revealing that she recently rented a 15-foot dumpster as a Mother's Day gift to herself and went on a de-junking spree. Alongside her husband Mark, she cleaned out their garage, disc…
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213: Ready to Receive: How Your Energy Influences Your Experiences
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M&M Listeners, In today's episode, Dr. Ali Novitsky, weight loss physician, shares some profound insights and personal experiences from her recent journey to three different wellness conferences. The theme explored is all about the concept of receptivity and the energetic exchange that influences our lives. Key Highlights: Personal Growth at Confer…
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212: Optimal GLP-1 Weight Loss: Beyond Medication
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Optimal GLP-1 Weight Loss: Beyond Medication with Dr. Ali Novitsky In this enlightening episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky delves into the intricate world of GLP-1 agonists and their significant role in aiding weight loss. However, the focus extends beyond the medication itself. Dr. Novitsky explores a holistic approach to…
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211: A Dance with Discomfort: Personal Growth in Uncomfortable Situations
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A Dance with Discomfort: Personal Growth in Uncomfortable Situations In this episode, obesity medicine and weight loss expert, Ali Novitsky MD dives into the themes of discomfort, personal growth, and the power of embracing awkward situations. Ali starts by sharing her recent experiences speaking at two significant events: the Institute of Physicia…
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210: Confronting Our Inner Bullies: Strategies for Overcoming Self-Sabotaging Beliefs
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Tackling Our Big Bully Beliefs In this enlightening episode of "Muscles and Mindset," Dr. Ali Novitsky delves into the intricate world of our internal dialogues and examines how they can often morph into personal bullies, hindering our health and wellness journeys. Through insightful discussion, Dr. Novitsky sheds light on the common "bully beliefs…
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209: Science of Weight Loss Plateaus & How to Overcome Them
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In a compelling episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky delves into the challenging topic of weight loss plateaus, with a specific focus on the impact of GLP-1 agonist use. This discussion is not limited to those using GLP-1 agonists but extends to anyone facing a weight loss plateau. Rethinking Weight Loss Plateaus Dr. Novitsk…
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By Ali Novitsky, MD
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207: Stressing Me Out - Relationship Energy
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Summary In this episode of the "Muscles and Mindset" podcast, obesity medicine expert, Dr. Ali Novitsky, is joined by her triple board-certified husband, Dr. Mark Novitsky, for a deep dive into the dynamics of energy within relationships. The Drs. Novitsky explore the concept of empaths and how genetic traits can result in absorbing others' emotion…
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206: Navigating Travel Anxiety - Fighting Flight Fears
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Summary In this episode of the Muscles and Mindset Podcast, Dr. Ali Novitsky delves into the theme of overcoming fear through a personal experience. The episode begins with a recount of a family trip to Australia and New Zealand, highlighting the initial fear and anxiety surrounding the long flight with two anxious children. The narrative unfolds a…
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205: Navigating Mismatched Energy in Relationships: A Guide
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Summary Dr. Ali Novitsky, obesity medicine doctor and fitness expert, shares a comprehensive synopsis of the latest episode on Muscles and Mindset. The episode explores the intricate dynamics of mismatched energetic vibrations and their profound impact on relationships. The discussion commences by revisiting the fundamental concept of energetic hea…
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204: Increasing Vibrational Energy: Transforming Your Mindset and Health
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Summary Obesity Medicine doc and Fitness Expert, Ali Novitsky, MD, delves into the topic of increasing vibrational energy in the latest episode. Drawing from her experience at a recent conference at Miraval focusing on emotional regulation and energy impact, Dr. Novitsky guides listeners through understanding vibrational energy's influence on emoti…
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203: Science of Exercise Recovery: Top 10 Keys to Recharging Your Body & Mind
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Summary Welcome to the latest episode of the Muscles & Mindset Podcast with Ali Novitsky MD! In this episode, Ali delves into the topic of optimal recovery from exercise, presenting 10 valuable tips and strategies to aid in effective recovery and maintenance of physical health.! Dr. Ali covers a diverse range of topics including the significance of…
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202: Building Self-Trust: How Doing It Anyway Can Transform Your Life
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Summary In this episode of the Muscles & Mindset Podcast, Ali Novitsky MD delves deep into the concept of doing it anyway. Emphasizing the importance of taking ownership of goals and the path to achieving them, Dr. Ali highlights the significance of consistency and the role of self-boundaries in attaining success. Through personal anecdotes and pra…
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Summary In this episode of "Muscles and Mindset" with Ali Novitsky MD, she delves into the significance of permitting oneself to experience negative emotions without acting upon them. Dr. Ali shares insights on leaning into discomfort as a means of emotional healing, advocating for sitting with discomfort rather than impulsively escaping it. She pr…
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Summary Obesity Medicine Expert. Dr. Ali Novitsky, explores the fascinating science behind the hormone Leptin and its crucial role in suppressing the hunger cue in this episode of the "Muscles and Mindset" podcast. She delves into the concept of Leptin resistance, shedding light on why some individuals struggle to lose weight despite being in a cal…
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Summary In this episode of "Muscles and Mindset", Dr. Ali Novitsky, Obesity Medicine expert shares useful advice and effective tactics to empower listeners to make informed decisions regarding their nutrition and lifestyle. She explores the impact of exercise on hunger, highlighting that its effects can vary from person to person. While some indivi…
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Summary In this episode of the "Muscles and Mindset" podcast, Ali Novitsky MD dives deep into the fascinating science of hunger. She starts by sharing her personal experience with having a big appetite and how it led her to explore the genetics of hunger. Dr. Ali explains that hunger actually has a genetic component, specifically related to the MC4…
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Summary Dr. Ali Novitsky, an obesity medicine expert, explores the topic of GLP-1 weight loss medications and how to avoid muscle loss that are commonly associated with these medications. She starts with the utilization of GLP-1 agonists, specifically Ozempic and Mounjaro, in the realm of obesity medicine. Dr. Novitsky sheds light on the need for a…
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Fat Loss 101: Building Muscle and Mindset Summary In this episode, Dr. Ali Novitsky, obesity medicine expert, dives into the topic of fat loss and how to achieve optimal weight loss by maintaining muscle mass and losing body fat. She starts by sharing her experience of starting a TikTok account to engage with her audience and address their confusio…
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Muscle Gain 101 Welcome back to another episode of Muscles and Mindset with obesity medicine expert, Ali Novitsky MD! In this week's episode, we're going to dive into the fundamentals of muscle gain and discuss simple strategies to optimize our muscle mass. But before we get into the nitty-gritty, let me share a little story with you. When we were …
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Summary For the first podcast of 2024, Dr. Matthea Rentea takes over the mic and asks Dr. Ali Novitsky all of the questions you've been wanting to know. She elicits Dr. Ali's personal journey to optimal health and how the secret to helping people love exercise. She discusses her approach to nutrition and fitness, emphasizing the importance of indiv…
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Create a ‘don’t do’ list in 2024. This list has at least three things that you did in 2023 that don’t fulfill your core desires and that you will no longer do in 2024. Honoring your core desires and setting boundaries to protect them is what we want in 2024 – this is how you’ll start living your best life. In this episode, I talk about creating a ‘…
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A ten-minute HIIT workout is enough. Gone are the days we need to slog through a long, moderate workout that doesn’t make us feel good… and deep down, we know we won’t stick to it. It’s time to become a ten-minute workout person. Work out smarter, not harder, and create long-lasting body composition changes. In this episode, I talk about how long t…
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It’s safe to meet your needs, especially in this world where we’re more accustomed to putting others first. It helps us communicate better and be true to who we really are. Talk to others about your needs, put yourself first, and heal what wasn’t met in your childhood. In this episode, I’m talking about why we need to prioritize ourselves, how sayi…
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It’s not uncommon to find ourselves shouldering the blame for things that were never truly our vault. What if we approached these situations with a different perspective? What if we embraced self-compassion as a catalyst for growth and healing instead of berating ourselves for our supposed errors? In this episode, I’m talking about making errors, t…
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189. Your Career as an Authentic Expression of You with Dr. Chelsea Turgeon
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You have permission to create the most authentic expression of you. Yes, even if you feel stuck in your career. And yes, even if you’re ready to shift gears into what you truly want. I’m joined by Dr. Chelsea Turgeon to talk about vulnerability, choosing your authentic self, and what your life after medicine might look like. How to Live With Your A…
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Macro-calculated eating is often discounted as difficult and impossible to get right. So, let’s simplify it. In this episode, I explain the three different ways of eating: intuitive, mindful, and calculated macros, because to understand macros, you need to understand the rest of them. Then, I tell you how to determine your basal metabolic rate, set…
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187. Discovering Your Soul's Purpose with Brenda Winkle
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Breathwork helps us connect with ourselves on a much deeper level. My guest, Brenda Winkle, is a breathwork coach, empath, and intuitive – and she’s someone I’ve worked with personally. In this episode, we talk about the power of breathwork, the body’s energetic fields, how empaths can protect their energy, and how to raise your vibration. The Body…
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186. A Quest to Good Mothering with Heather Chauvin
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Becoming a good mother starts with healing yourself and becoming the type of person you needed when you were a child. My guest, Heather Chauvin, joins me to discuss the reality of emotionally vulnerable parenting. From the understanding that you are your child’s guide through life to creating your emotional state, being a good mother is a conscious…
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How do you stay emotionally regulated as a parent? If you’re anything like me, it can actually be quite difficult, especially when you have other things going on in your life. It’s important to create a sense of peace and balance in your life. In this episode, I’m talking about my own recent experiences in parenting and how I’m learning to regulate…
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184. Setting Boundaries, Starting with Self
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Boundaries start with yourself. When we’re able to set and maintain self-boundaries, we are more capable of setting them with other people and in other areas of our lives. In this episode, I’m talking about how to set self-boundaries and what this looks like. I’m also diving into how to honor other people’s boundaries, setting boundaries without ov…
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I hold my younger self with such gratitude. She went through so much, learned so much, and dealt with so much – and every piece of this, all good, bad, beautiful, and ugly, all planted the seeds of growth for me to be who I am today. This episode is a dedication to my younger self and an invitation for you to connect with and feel gratitude for you…
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Vegetarian sources of protein are often nutritionally dense, providing a wide variety of the nutrients and macros that we need in our diet. However, it’s important to understand that vegetarian proteins have different macro values than animal sources and are often much higher in carbohydrates per serving. In saying that, there are some advantages t…
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Stop comparing yourself to other people! It’s time to weigh in on yourself. The era of relying on the scale, on someone else’s body, or on society’s judgment is over. What’s in is relying on yourself. Your intuitive feelings about your body are the most important thing in the world when it comes to how you look and what you weigh. In this episode, …
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Let’s think about our health from a totally different angle today. We often talk about optimal health from a mental, emotional, or physical position. Lately, I’ve been thinking more about well-being in terms of energetic health. So let’s discuss energetic health and what it means to really take care of it! Managing your energetic health requires yo…
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Disappointment comes up when things don’t unfold as we expected them to. It could be our own personal journeys, relationships, or other unforeseen circumstances. These feelings are hard and heavy, but there is a way to navigate through them. In this episode, I dive into the heart of disappointment, shedding light on why it happens and how it affect…
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Emotional eating is when we eat for something other than nourishment – usually to fulfill some kind of emotional need. Emotional eating is extremely common, and the emotions associated with it are usually relentless, fast, and often stemming from childhood. In this episode, I’m breaking down what these emotions are and how we can better manage thes…
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