Klei drinken reinigt je lichaam, intermittent fasting helpt met afvallen en koffieklysma's zijn goed voor je darmen. Het wemelt tegenwoordig van de trends en hypes, die je zouden helpen om gezonder oud te worden. Maar hoe weet je wat klopt? Je kunt er eindeloos over lezen of alles zelf testen. Of je besteedt het allebei uit door deze podcast te luisteren.
In Lang Zal Je Leven voorziet dokter Alexander je van de theorie over gezondheidsclaims. Praktijkexpert Tom ondervindt alles aan den lijve. Allemaal zodat jij kan vieren dat je alle kennis op een presenteerblaadje krijgt. Lang Zal Je Leven!
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Eiwitten: iedereen praat erover, waardoor ook Tom door de bomen het bos niet meer ziet. Daarom duiken dokter Alexander Rakic en proefkonijn Tom van der Kolk in deze aflevering van Lang Zal Je Leven in de wereld van eiwitten. Hoeveel heb je écht nodig, wanneer kun je het het best nemen, en helpt meer eiwit eten eigenlijk bij afvallen?
Ze factchecken de populairste eiwitclaims:
Moet je direct na het sporten eten vanwege het anabolic window?
Hoeveel gram eiwit heb je nodig per kilo lichaamsgewicht?
Helpt eiwit eten bij vetverlies?
En is vegetarisch eten echt minder effectief dan vlees?
Tom test het in de praktijk, Alexander checkt de wetenschap.
🗣️ Waar zoek jij naar steun? Als grootste online therapieplatform ter wereld biedt Betterhelp toegang tot deskundige therapeuten. Luisteraars van deze podcast krijgen 10% korting op de eerste maand via www.betterhelp.com/langzaljeleven
🎧 Geproduceerd door Tonny Media 👉 Volg ons op Instagram, TikTok en YouTube 🥼Alle onderzoeken die in deze aflevering worden besproken vind je hier:
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. doi: 10.1136/bjsports-2017-097608corr1. PMID: 28698222; PMCID: PMC5867436.
Nunes EA, Colenso-Semple L, McKellar SR, Yau T, Ali MU, Fitzpatrick-Lewis D, Sherifali D, Gaudichon C, Tomé D, Atherton PJ, Robles MC, Naranjo-Modad S, Braun M, Landi F, Phillips SM. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022 Apr;13(2):795-810. doi: 10.1002/jcsm.12922. Epub 2022 Feb 20. PMID: 35187864; PMCID: PMC8978023.
Tagawa R, Watanabe D, Ito K, Otsuyama T, Nakayama K, Sanbongi C, Miyachi M. Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials. Sports Med Open. 2022 Sep 4;8(1):110. doi: 10.1186/s40798-022-00508-w. PMID: 36057893; PMCID: PMC9441410.
Santini MH, Erwig Leitão A, Mazzolani BC, Smaira FI, de Souza MSC, Santamaria A, Gualano B, Roschel H. Similar effects between animal-based and plant-based protein blend as complementary dietary protein on muscle adaptations to resistance training: findings from a randomized clinical trial. J Int Soc Sports Nutr. 2025 Dec;22(1):2568047. doi: 10.1080/15502783.2025.2568047. Epub 2025 Oct 8. PMID: 41059835; PMCID: PMC12509290.
López-Moreno M, Rossi EV, López-Gil JF, Marrero-Fernández P, Roldán-Ruiz A, Bertotti G. Are Plant-Based Diets Detrimental to Muscular Strength? A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Sports Med Open. 2025 Jun 2;11(1):62. doi: 10.1186/s40798-025-00852-7. PMID: 40455307; PMCID: PMC12130401.
Tagawa R, Watanabe D, Ito K, Ueda K, Nakayama K, Sanbongi C, Miyachi M. Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2020 Nov 4;79(1):66–75. doi: 10.1093/nutrit/nuaa104. Epub ahead of print. PMID: 33300582; PMCID: PMC7727026.
Trommelen J, van Lieshout GAA, Nyakayiru J, Holwerda AM, Smeets JSJ, Hendriks FK, van Kranenburg JMX, Zorenc AH, Senden JM, Goessens JPB, Gijsen AP, van Loon LJC. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023 Dec 19;4(12):101324. doi: 10.1016/j.xcrm.2023.101324. PMID: 38118410; PMCID: PMC10772463.
Zhao S, Zhang H, Xu Y, Li J, Du S, Ning Z. The effect of protein intake on athletic performance: a systematic review and meta-analysis. Front Nutr. 2024 Nov 6;11:1455728. doi: 10.3389/fnut.2024.1455728. PMID: 39628467; PMCID: PMC11613885.
Hudson JL, Iii REB, Campbell WW. Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept? Nutrients. 2020 May 16;12(5):1441. doi: 10.3390/nu12051441. PMID: 32429355; PMCID: PMC7285146.
Møller G, Rikardt Andersen J, Ritz C, P Silvestre M, Navas-Carretero S, Jalo E, Christensen P, Simpson E, Taylor M, Martinez JA, Macdonald I, Swindell N, Mackintosh KA, Stratton G, Fogelholm M, Larsen TM, Poppitt SD, Dragsted LO, Raben A. Higher Protein Intake Is Not Associated with Decreased Kidney Function in Pre-Diabetic Older Adults Following a One-Year Intervention-A Preview Sub-Study. Nutrients. 2018 Jan 9;10(1):54. doi: 10.3390/nu10010054. PMID: 29315212; PMCID: PMC5793282.
Cheng Y, Zheng G, Song Z, Zhang G, Rao X, Zeng T. Association between dietary protein intake and risk of chronic kidney disease: a systematic review and meta-analysis. Front Nutr. 2024 Jun 14;11:1408424. doi: 10.3389/fnut.2024.1408424. PMID: 38946781; PMCID: PMC11212527.
Davies RW, Lynch AE, Kumar U, Jakeman PM. Characterisation of the Muscle Protein Synthetic Response to Resistance Exercise in Healthy Adults: A Systematic Review and Exploratory Meta-Analysis. Transl Sports Med. 2024 Apr 30;2024:3184356. doi: 10.1155/2024/3184356. PMID: 38716482; PMCID: PMC11074832.
Kokura Y, Ueshima J, Saino Y, Maeda K. Enhanced protein intake on maintaining muscle mass, strength, and physical function in adults with overweight/obesity: A systematic review and meta-analysis. Clin Nutr ESPEN. 2024 Oct;63:417-426. doi: 10.1016/j.clnesp.2024.06.030. Epub 2024 Jun 24. PMID: 39002131.
Guarneiri LL, Adams CG, Garcia-Jackson B, Koecher K, Wilcox ML, Maki KC. Effects of Varying Protein Amounts and Types on Diet-Induced Thermogenesis: A Systematic Review and Meta-Analysis. Adv Nutr. 2024 Dec;15(12):100332. doi: 10.1016/j.advnut.2024.100332. Epub 2024 Oct 31. PMID: 39486625; PMCID: PMC11625215.
In deze aflevering van Lang Zal Je Leven onderzoeken dokter Alexander Rakic en proefkonijn Tom van der Kolk wat een ijsbad écht doet met je lichaam en brein.
Helpt het bij spierherstel na het sporten, versterkt het je immuunsysteem, verhoogt het je dopamine, en kun je er zelfs van afvallen? Of is het vooral een koude hype die lekker klinkt op TikTok? Tom test het zelf, Alexander checkt de wetenschap.
🗣️ Waar zoek jij naar steun? Als grootste online therapieplatform ter wereld biedt Betterhelp toegang tot deskundige therapeuten. Luisteraars van deze podcast krijgen 10% korting op de eerste maand via www.betterhelp.com/langzaljeleven
🎧 Geproduceerd door Tonny Media 👉 Volg ons op Instagram, TikTok en YouTube 🥼Alle onderzoeken die Alexander heeft gelezen voor deze aflevering vind je hier:
Wang H, Wang L, Pan Y. Impact of different doses of cold water immersion (duration and temperature variations) on recovery from acute exercise-induced muscle damage: a network meta-analysis. Front Physiol. 2025 Feb 26;16:1525726. doi: 10.3389/fphys.2025.1525726. PMID: 40078372; PMCID: PMC11897523.
Cain T, Brinsley J, Bennett H, Nelson M, Maher C, Singh B. Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLoS One. 2025 Jan 29;20(1):e0317615. doi: 10.1371/journal.pone.0317615. PMID: 39879231; PMCID: PMC11778651.
Lee, H. J., Alirzayeva, H., Koyuncu, S., Rueber, A., Noormohammadi, A., & Vilchez, D. (2023). Cold temperature extends longevity and prevents disease-related protein aggregation through PA28γ-induced proteasomes. Nature Aging, 3(5), 546–566. https://doi.org/10.1038/s43587-023-00383-4
Roberts, L. A., Raastad, T., Markworth, J. F., et al. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. (18), 4285–4301.
Trailer
Tuesday, September 30, 2025 • Duration 00:45
Klei drinken reinigt je lichaam, intermittent fasting helpt met afvallen en koffieklysma's zijn goed voor je darmen. Het wemelt tegenwoordig van de trends en hypes, die je zouden helpen om gezonder oud te worden. Maar hoe weet je wat klopt? Je kunt er eindeloos over lezen of alles zelf testen. Of je besteedt het allebei uit door deze podcast te luisteren.
In Lang Zal Je Leven voorziet dokter Alexander je van de theorie over gezondheidsclaims. Praktijkexpert Tom ondervindt alles aan den lijve. Allemaal zodat jij kan vieren dat je alle kennis op een presenteerblaadje krijgt. Lang Zal Je Leven!
Helpen collageen poeders en LED-maskers écht voor een strakke huid?
Tuesday, November 4, 2025 • Duration 29:34
Helpen collageen poeders en LED-maskers écht voor een strakke huid?
Iedereen wil een strakkere huid, maar wat werkt nu écht tegen huidveroudering? Tom test microneedling, oftewel heel veel kleine naaldjes in z’n gezicht en Alexander duikt in de wetenschap achter de populairste huidclaims. Van LED-maskers tot collageen-supplementen: wat is bewezen effectief, en wat vooral dure onzin? In deze aflevering:
Infraroodlicht en LED: zorgt het echt voor een strakkere huid?
Collageen supplementen, helpt het van binnenuit?
Microneedling: marteling of miraculeus?
En: krijg je van stress echt sneller rimpels?
Tom voelt het aan den lijve, Alexander checkt de wetenschap. Alles om te ontdekken wat je huid écht jong houdt, zonder filter. Het antwoord hoor je in aflevering 5 van Lang Zal Je Leven. 🎧Geproduceerd door Tonny Media 👉Volg ons op Instagram, TikTok en YouTube 🥼Alle onderzoeken die in deze aflevering worden besproken vind je hier:
Myung SK, Park Y. Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Am J Med. 2025 Sep;138(9):1264-1277. doi: 10.1016/j.amjmed.2025.04.034. Epub 2025 May 3. PMID: 40324552.
Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080. doi: 10.3390/nu15092080. PMID: 37432180; PMCID: PMC10180699.
Jaiswal S, Jawade S. Microneedling in Dermatology: A Comprehensive Review of Applications, Techniques, and Outcomes. Cureus. 2024 Sep 23;16(9):e70033. doi: 10.7759/cureus.70033. PMID: 39449889; PMCID: PMC11499218.
Oizumi, R., Kaku, H., Higuchi, N., Kawabata, F., & Sugasawa, K. (2024). The Potential of Exercise on Lifestyle and Skin Function. (6), Article 79338.
Zweet je jezelf oud? Dit kan de sauna doen voor dementie
Season 1 · Episode 4
Tuesday, October 28, 2025 • Duration 21:13
Regelmatig in de sauna? Dan leef je misschien wel langer. In deze aflevering duiken Tom en Alexander in het zweet om te ontdekken of sauneren de kans op dementie én hartproblemen echt verkleint. Tom test vier dagen lang verschillende sauna’s, van Finse hitte tot infrarood licht, terwijl dokter Alexander de claims ontleedt:
🔥 Sauna (infrarood) helpt met spierherstel 💧 Afvallen en detoxen door zweten 🧠 Sauna verkleint de kans op dementie en Alzheimer ❤️ Sauna is goed voor je hartgezondheid
Het antwoord hoor je in aflevering 4 van Lang Zal Je Leven.
🎧 Geproduceerd door Tonny Media 👉 Volg ons op Instagram, TikTok en YouTube 🥼 Alle onderzoeken die in deze aflevering worden besproken vind je hier:
Laukkanen T, Kunutsor SK, Zaccardi F, Lee E, Willeit P, Khan H, Laukkanen JA. Acute effects of sauna bathing on cardiovascular function. J Hum Hypertens. 2018 Feb;32(2):129-138. doi: 10.1038/s41371-017-0008-z. Epub 2017 Dec 21. PMID: 29269746.
Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015 Apr;175(4):542-8. doi: 10.1001/jamainternmed.2014.8187. PMID: 25705824.
Laukkanen T, Kunutsor S, Kauhanen J, Laukkanen JA. Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age Ageing. 2017 Mar 1;46(2):245-249. doi: 10.1093/ageing/afw212. PMID: 27932366.
Laukkanen T, Kunutsor SK, Khan H, Willeit P, Zaccardi F, Laukkanen JA. Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC Med. 2018 Nov 29;16(1):219. doi: 10.1186/s12916-018-1198-0. PMID: 30486813; PMCID: PMC6262976.
Kunutsor SK, Khan H, Zaccardi F, Laukkanen T, Willeit P, Laukkanen JA. Sauna bathing reduces the risk of stroke in Finnish men and women: A prospective cohort study. Neurology. 2018 May 29;90(22):e1937-e1944. doi: 10.1212/WNL.0000000000005606. Epub 2018 May 2. PMID: 29720543.
Hoeveel koffie is te veel?
Season 1 · Episode 3
Tuesday, October 21, 2025 • Duration 26:22
Iedereen drinkt het, maar bijna niemand weet: hoeveel koppen koffie zijn nog gezond? Tom test het op de harde manier, van een overdosis aan koffie naar cold turkey helemaal geen koffie en dokter Alexander legt uit wat de wetenschap zegt over de ideale dosis.
In deze aflevering bespreken ze:
Helpt koffie écht tegen vermoeidheid?
Hoeveel koppen koffie zijn goed voor je, en waarom is de timing belangrijk?
Is koffie goed voor afvallen en je hartgezondheid?
Droogt het je uit, en klopt het dat het je stresshormoon omhoog jaagt?
Tom test het in de praktijk, Alexander checkt de wetenschap.
🗣️ Waar zoek jij naar steun? Als grootste online therapieplatform ter wereld biedt Betterhelp toegang tot deskundige therapeuten. Luisteraars van deze podcast krijgen 10% korting op de eerste maand via www.betterhelp.com/langzaljeleven
Onderzoeken die Alexander heeft gebruik voor deze aflevering:
Blanchard J, Sawers SJ. The absolute bioavailability of caffeine in man. Eur J Clin Pharmacol. 1983;24(1):93-98. doi:10.1007/bf00613933
Huang ZL, Qu WM, Eguchi N, et al. Adenosine A2A, but not A1, receptors mediate the arousal effect of caffeine. Nat Neurosci. 2005;8(7):858-859. doi:10.1038/nn1491
Reichert CF, Deboer T, Landolt HP. Adenosine, caffeine, and sleep-wake regulation: state of the science and perspectives. J Sleep Res. 2022;31(4):e13597. doi:10.1111/jsr.13597
Alasmari F. Caffeine induces neurobehavioral effects through modulating neurotransmitters. Saudi Pharm J. 2020;28(4):445-451. doi:10.1016/j.jsps.2020.02.005
Intermittent fasting: wondermiddel of gewoon honger lijden?
Season 1 · Episode 6
Tuesday, November 11, 2025 • Duration 27:59
Is vasten dé sleutel tot vetverlies, focus en een langer leven, of vooral een excuus om het ontbijt over te slaan? Tom test het in de praktijk (met een knorrende maag), terwijl Alexander uitzoekt wat de wetenschap écht zegt over vasten en gezondheid.In deze aflevering: 🥐 Val je echt sneller af door intermittent fasting? 🧠 Helpt vasten je beter focussen en minder moe te zijn? 💪 Is sporten op een lege maag slim of breek je dan juist spieren af? ⏳ En: verlengt vasten echt je levensduur?
Tom hongert, Alexander checkt de feiten. Alles om te ontdekken: is het vasten waard?
🎧 Geproduceerd door Tonny Media 👉 Volg ons op Instagram, TikTok en YouTube 🥼Alle onderzoeken die in deze aflevering worden besproken vind je hier:
Moet je meteen paniek hebben bij 1 suikerpiek? En wat is nu te veel suiker? Tom test zijn suikergrenzen in de praktijk, Alexander duikt in de wetenschap achter glucosepieken, stress, slaap en zoetstoffen. Kortom: eindelijk helderheid in een van de meest gehypete gezondheidsthema’s van dit moment. In deze aflevering: 🍬 Hoe slecht is een glucosepiek nu écht? 😴 Kunnen stress en slechte slaap je bloedsuiker verpesten? 🍏 Is suiker gewoon suiker, maakt een appel net zo’n piek als een reep chocola? 🍭 Zijn kunstmatige zoetstoffen beter voor je gezondheid dan suiker? 🥤 En: werkt appelazijn of een handje amandelen écht tegen glucosepieken? Tom test, Alexander fileert de feiten, zodat jij voortaan slim met suiker omgaat (zonder paniek of pieken).
🎧 Geproduceerd door Tonny Media 👉 Volg ons op Instagram, TikTok en YouTube 🥼Alle onderzoeken die in deze aflevering worden besproken vind je hier:
Wu Y, Ehlert B, Metwally AA, Perelman D, Park H, Brooks AW, Abbasi F, Michael B, Celli A, Bejikian C, Ayhan E, Lu Y, Lancaster SM, Hornburg D, Ramirez L, Bogumil D, Pollock S, Wong F, Bradley D, Gutjahr G, Rangan ES, Wang T, McGuire L, Venkat Rangan P, Ræder H, Shipony Z, Lipson D, McLaughlin T, Snyder MP. Individual variations in glycemic responses to carbohydrates and underlying metabolic physiology. Nat Med. 2025 Jul;31(7):2232-2243. doi: 10.1038/s41591-025-03719-2. Epub 2025 Jun 4. PMID: 40467897; PMCID: PMC12283382.
Song J, Oh TJ, Song Y. Individual Postprandial Glycemic Responses to Meal Types by Different Carbohydrate Levels and Their Associations with Glycemic Variability Using Continuous Glucose Monitoring. Nutrients. 2023 Aug 13;15(16):3571. doi: 10.3390/nu15163571. PMID: 37630761; PMCID: PMC10459284. Giuntini EB, Sardá FAH, de Menezes EW. The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Futures Perspectives. Foods. 2022 Dec 6;11(23):3934. doi: 10.3390/foods11233934. PMID: 36496742; PMCID: PMC9736284.
Ademhaling: kan je écht je stress wegblazen?
Tuesday, November 25, 2025 • Duration 31:27
Tom stort zich deze week op de ademhaling: van de Wim Hof-methode tot een intensieve breathwork class. Maar hoeveel invloed heeft ademen nou echt op stress, energie, sport en zelfs je mentale gezondheid? Alexander duikt in de fysiologie achter ademprikkels, paniek, neuzen, monden en mindset. Kortom: eindelijk helderheid over iets wat we elke dag doen zonder erbij na te denken, maar misschien zouden we dat juist wat vaker wel moeten doen.
In deze aflevering: 💨 Kan je stress verlagen door anders te ademen? 👃 Waarom neusademhaling beter is dan mondademhaling 🏋️ Kun je met ademhaling je energie en sportprestatie verbeteren? 🧠 Is breathwork echt helpend bij depressie?Tom ademt, hyperventileert en experimenteert; Alexander fileert de feiten zodat jij voortaan weet welke ademhalingstechnieken nuttig zijn, en welke vooral lucht.
🎧 Geproduceerd door Tonny Media 👉 Volg ons op Instagram, TikTok en YouTube 🥼Alle onderzoeken die in deze aflevering worden besproken vind je hier:
Brinkman JE, Toro F, Sharma S. Physiology, Respiratory Drive. [Updated 2023 Jun 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482414/
Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep. 2023 Jan 9;13(1):432. doi: 10.1038/s41598-022-27247-y. PMID: 36624160; PMCID: PMC9828383.
Bentley TGK, D'Andrea-Penna G, Rakic M, Arce N, LaFaille M, Berman R, Cooley K, Sprimont P. Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sci. 2023 Nov 21;13(12):1612. doi: 10.3390/brainsci13121612. PMID: 38137060; PMCID: PMC10741869.
The Effect of Nasal Breathing Versus Oral and Oronasal Breathing During Exercise: A Review January 2020Journal of Sports Research 7(1) DOI:10.18488/journal.90.2020.71.1.10
Botox en fillers, schone schijn of ook functioneel?
Season 1 · Episode 9
Tuesday, December 2, 2025 • Duration 32:06
Tom en Alexander duiken deze week in de wereld van spuiten, prikken en gladdere voorhoofden. Want online wemelt het van de claims: van “preventief botoxen” tot “botox is gif” en zelfs “je rimpels komen doordat je schedel krimpt”. Maar wat klopt en wat is vooral inspuitbare onzin? Kortom: eindelijk helderheid over iets waar je alles over denkt te weten tot je het écht gaat uitpluizen 😉.
In deze aflevering: 💉 Rimpels komen doordat je schedel krimpt 📆 Preventief botox prikken helpt tegen rimpels 🤕 Botox helpt bij migraine ☠️ Botox is gif
Tom stelt de vragen, Alexander fileert de feiten. Zodat jij voortaan weet: wat is verstandig, wat is onnodig, en wanneer moet je vooral niet met je gezicht naar de goedkoopste aanbieder rennen.
🎧 Geproduceerd door Tonny Media 👉 Volg ons op Instagram, TikTok en YouTube 🥼Alle onderzoeken die in deze aflevering worden besproken vind je hier:
Discover shows related to Lang zal je leven, based on actual content similarities. Explore podcasts with similar topics, themes, and formats, backed by real data.
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