The Dr. Gabrielle Lyon Show promotes a healthy world, and in order to have a healthy world, we must have transparent conversations. This show is dedicated to such conversations as the listener; your education, understanding, strength, and health are the primary focus. The goal of this show is to provide you with a framework for navigating the health and wellness space and, most importantly, being the champion of your own life. Guests include highly trustworthy professionals that bring both the art and science of wellness aspects that are both physical and mental. Dr. Gabrielle Lyon is a Washington University fellowship-trained physician who serves the innovators, mavericks, and leaders in their fields, as well as working closely with the Special Operations Military. She is the founder of the Institute of Muscle-Centric Medicine® and serves patients worldwide.
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Is It Too Late to Build Muscle in Menopause? No. Here's What the Studies Show
Season 1 · Episode 242
Thursday, October 1, 2026 • Duration 17:00
Will I get too bulky?" No. "Is it too late?" Also no. Here's the context: during the menopause transition, women lose lean mass, gain fat, and their muscle becomes harder to build — the same workout and the same protein meal produce less than they did at 30. For years the only conversation has been hormone therapy, yes or no, as if that were the fix. In Part 2 of her menopause series, Dr. Gabrielle Lyon looks at what the evidence actually says builds muscle back.
In this episode:
-Postmenopausal women can build muscle and strength at any age (Frontiers in Endocrinology)
- Up to 8 lbs of skeletal muscle in 12 weeks (J Nutr Health Aging RCT)
- Anabolic resistance: why the same workout and the same meal produce less after menopause
- "I was wrong": hormone therapy vs. lifting, and the conversations with Dr. Donald Layman
- HRT alone and lean mass: a 0.06 kg difference across 12 trials
- Estradiol plus training: bigger quad and fat-free mass gains, maintained at 12 months
- Lift first — the practical translation while the HRT evidence evolves
- Why protein matters more after menopause, and why 60 g spread thin isn't enough
- The RDA (0.8 g/kg) isn't enough to protect bone; ESCEO's 1–1.2 g/kg floor
- Doubling protein to 1.6 g/kg: more fat lost, more lean mass kept
- The 6-step Forever Strong menopause protocol
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00:00 Will I get too bulky? Is it too late? Both answers are no
01:09 Postmenopausal women gained up to 8 lbs of muscle in 12 weeks
02:24 Anabolic resistance: more volume, more intensity, more protein
03:34 Hormone therapy or lifting? "I was wrong"
05:16 HRT alone and lean mass: 0.06 kg across 12 trials
06:16 Estradiol amplifies training — it doesn't replace it
07:22 Lift first: what to do while the evidence evolves
10:21 Why protein matters more after menopause (and why 60 g isn't enough)
11:16 The RDA won't protect your bones: the 1–1.2 g/kg floor
12:16 Doubling protein: more fat lost, more lean mass kept
13:22 The Forever Strong protocol, step 1: train 2–3 days a week
14:15 Steps 2–3: 30–50 g protein at first and last meal, impact and loading
15:13 Steps 4–6: hormone therapy with training, body composition, blood work
16:07 You're not alone: the Menopause Challenge
Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice or create a doctor–patient relationship. It is not a substitute for professional medical advice, diagnosis, or treatment. Do not disregard or delay seeking medical advice because of something you heard here.
How to Prepare Your Body for Surgery: Protein, Prehab and the 5 Days That Change Your Recovery | Dr. Rebecca Knackstedt
Season 1 · Episode 241
Tuesday, September 29, 2026 • Duration 01:17:50
Most patients are told one thing before surgery: stop all supplements. Duke surgeon Dr. Rebecca Knackstedt says that blanket advice can do harm, and that what you do in the days before surgery changes how you heal.
Dr. Knackstedt is a plastic and reconstructive microsurgeon on faculty at Duke, an MD-PhD researcher and a certified functional medicine provider whose research focuses on surgical prehabilitation: preparing the body, mind, and home before surgery, the way we already do with rehab.
In today’s episode, we discuss:
• What prehab looks like for any operation
• The labs she checks
• Which supplements to keep and which to stop (omega-3s do not increase bleeding)
• Hormones after breast cancer
• Why mammograms still beat thermography
• What chemo does to metabolism
• The questions to ask your oncologist before a treatment decision
• How much protein to eat (no standard exists, and the average woman gets 60 to 70 grams a day, well short of the 100-gram floor)
• Why surgery is catabolic and muscle is your reserve
• Carbohydrate loading before the fasting cutoff and why it can reduce pain
• The five-day window that lowered complications and even mortality in head and neck cancer patients
Menopause Is a Muscle Problem, Not Just a Hormone Problem
Season 1 · Episode 240
Thursday, September 24, 2026 • Duration 22:06
Menopause is changing your body, but the part nobody talks about isn't hot flashes. It's muscle. Women lose lean mass fastest in perimenopause, the loss probably starts closer to 35, and no pill, patch or injection fixes it.
In this solocast, Dr. Gabrielle Lyon explains what estrogen, testosterone and FSH actually do to your metabolism, why a 50-year-old body can still build muscle, and the training and protein protocol to start now.
Join the Menopause Challenge →
https://drgabriellelyon.com/menopause-challenge/
[Use Code 25OFF through Sept 27]
Thank you to our sponsors:
- Rula, therapy covered by insurance → rula.com/drlyon
- Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/
- Join my weekly newsletter – https://institute-for-muscle-centric-medicine.ck.page
- Pre-order my new book - https://www.amazon.com/exec/obidos/ASIN/1668085623
Chapters:
00:00 Menopause is changing your body — but it doesn't have to change your life
00:59 The suitcase story: today is about muscle, not hot flashes
ED Predicts Heart Attacks Better Than Chest Pain: The 2 Tests to Ask For | Dr. Tobias Kohler
Season 1 · Episode 239
Tuesday, September 22, 2026 • Duration 01:11:56
Your testosterone number matters at every age, but most men never learn what theirs should be. Mayo Clinic urologist Dr. Tobias Kohler explains why ~500 is the target, why 1,000 is already running hot, what 2,000+ does to the heart, and why a randomized trial found lifting without steroids beat steroids without lifting. Plus: the blood test that catches heart risk your cholesterol panel misses.
Dr. Kohler returns for his second appearance (his first, on erections, testosterone and muscle mass, is one of the most-watched episodes in the show's history). This time: why men's longevity is roughly 50 years behind women's; the Princeton IV consensus he co-chaired, which treats ED as one of the strongest predictors of a future heart attack and points young men toward a coronary calcium scan; the 0–12 ceramide blood test that changes with your behavior; how to get a testosterone baseline that actually means something; what redlining to 2,000–3,000 does to the heart, the set point and the skin; Peyronie's disease, Viagra vs. Cialis, the pills-to-implant ladder, sexual rehab after prostate surgery, and a patient who got stronger with zero testosterone.
About Dr. Tobias Kohler
Tobias S. Kohler, MD, MPH, is Professor of Urology at Mayo Clinic, a fellowship-trained andrologist with 25+ years of clinical and surgical experience and 250+ peer-reviewed publications. He co-chaired the Princeton IV Consensus Guidelines on ED and cardiovascular disease, co-founded the EROS penile implant registry, and co-edited Contemporary Treatment of Erectile Dysfunction (2nd ed.).
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📺 Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:
YouTube: https://bit.ly/4boCFC3
The Truth About Testosterone in Women
Season 1 · Episode 237
Thursday, September 17, 2026 • Duration 25:13
You say "steroids" and picture a baseball scandal, a jacked guy, a bad spray tan. But cortisol is a steroid. Estrogen is a steroid. The cream you put on poison ivy is a steroid. The word covering all of them is also covering testosterone therapy for women, and that collision is quietly costing women muscle and bone they don't have to lose.
In this solo episode, prompted by a magazine interview on steroid use in women, Dr. Gabrielle Lyon breaks down what these molecules actually are, what they do inside a cell, and why the line between medicine and misuse has nothing to do with the word "steroid."
Study and References:
The Effects of Supraphysiologic Doses of Testosterone on Muscle Size and Strength in Normal Men (Bhasin et al., NEJM 1996) - https://pubmed.ncbi.nlm.nih.gov/8637535/
ISSWSH Clinical Practice Guideline for the Use of Systemic Testosterone for HSDD in Women (2021) -
Fathers Lose Testosterone When They Raise Their Kids | Aldrich Chan, Psy.D.
Season 1 · Episode 236
Tuesday, September 15, 2026 • Duration 01:46:40
Most people assume becoming a parent is an emotional change, but a measurable part of it is hormonal, and it happens in fathers too. I sat down with Aldrich Chan, Psy.D., to talk about what changes in the brain, why the split we draw between mind and body does not hold up, and what decides whether stress reads as manageable or overwhelming when the hormones are identical either way.
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The Bone You Have At 50 Was Built Before You Turned 18
Season 1 · Episode 235
Thursday, September 10, 2026 • Duration 24:36
You might think bone density is something you build slowly over a lifetime, but nearly all of your peak bone mass is set before age 18, in a four-year window most parents never see coming. In this solo episode I break down what happens to a child's skeleton during that window, what GLP-1 medications do inside a body that's still growing, and the protocol I'd want every parent to follow. Muscle and bone are not what a body has they're what a body was built to become.
In this solo episode, Dr. Gabrielle Lyon breaks down the science of bone health in children, adolescent GLP-1 use, and muscle building in kids:
Why the four years around age 12 in girls and 14 in boys account for close to 40% of the total bone mineral a person will carry for life
Why a hip fracture in a healthy 29-year-old is almost always a story about a childhood building phase that never happened, often tied to a history of restriction like anorexia
What semaglutide and other GLP-1 medications do inside a still growing skeleton, and why no long term bone density data exists for adolescents on these drugs
Why a JAMA Network Open trial found the group combining liraglutide with resistance training lost the most weight with bone mineral density statistically unchanged, while the drug alone caused bone loss
The complete protocol for parents: track strength and function over the scale, muscle strengthening and bone loading exercise three days a week each, protein at breakfast, and a screen time floor instead of a ceiling
Muscle and bone are not what a body has; they are what a body was built to become, and childhood is the only window that bone accrual and muscle development happen. Understanding pediatric bone health, sarcopenia in children, and the real research on GLP-1s and adolescents is the difference between guessing with your child's skeleton and protecting it on purpose.
The Testosterone Myth Women Have Been Lied To About │ Dr. Susan Hardwick-Smith
Season 1 · Episode 234
Tuesday, September 8, 2026 • Duration 01:21:47
You have probably been told that testosterone is a male hormone. Women produce more of it than estrogen, and for many of us it is the first hormone to go, sometimes reading zero five years before menopause while periods are still regular. Dr. Susan Hardwick-Smith and I get into what that costs you in muscle and bone, why there are thirty-one approved testosterone products for men and none for women, and what the number on your own lab report is measuring.
5 Protein Myths Your Doctor Is Still Repeating In The Exam Room
Season 1 · Episode 233
Thursday, September 3, 2026 • Duration 16:07
You probably ate something today with high protein printed across the front of it, and there is a good chance it did almost nothing for your skeletal muscle. There is no meaningful enforcement standard for what the front of a package is allowed to promise, and the research points to a per meal threshold most of these products do not come close to touching. Here is the number, the five myths that have to come off the table first, and how to read any label in about five seconds.
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STOP Treating Low Testosterone As Depression: The 160 Reading Navy Doctor Refused | Tim Parlatore
Season 1 · Episode 232
Tuesday, September 1, 2026 • Duration 01:45:45
A Navy captain with 24 years of service went to medical for exhaustion, weight gain, and low mood, and was told to see a therapist and eat less. When he asked for a testosterone test his physician asked whether he had erectile dysfunction, and refused to order it when he said no. His level came back at 160; the cutoff we use in this country is 300. I've treated this population for 15 years, and roughly 27% of operators test below that number. Tim Parlatore is the attorney who wrote the Pentagon memo that now puts testosterone on the annual physical, and we get into what it says and why most men never have this hormone checked again after they leave pediatrics.
00:00 Prehab saves lives and money. So why isn't it standard of care?
01:05 Meet Dr. Rebecca Knackstedt: Duke microsurgeon and functional medicine provider
05:35 The patient who changed everything, and why good surgery isn't enough
08:34 What prehab is, and the exercises to do before any surgery
12:14 Hormones after breast cancer, rising rates in young women, and real risk factors
18:42 Chemo, metabolic syndrome and why body composition matters
23:13 The end of bed rest, and the labs that matter before surgery
27:04 Mammograms vs. thermography, and absolute vs. relative risk
34:12 Protein before surgery: 2 g/kg, track 3 days, never under 100 g
38:43 Supplements to take, and why "stop all supplements" is wrong
44:40 Preparing the mind: anxiety, sleep, anesthesia depression, expectations
51:21 Red light, saunas, hyperbaric oxygen, wound vacs, scars and pain control
1:04:59 Surgery is catabolic: muscle as your glucose reserve
1:07:34 Carb loading, the 5-day window, probiotics and the surgery go-bag
1:14:15 Why prehab isn't standard of care yet, and why she's hopeful
Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice or create a doctor–patient relationship. It is not a substitute for professional medical advice, diagnosis, or treatment. Do not disregard or delay seeking medical advice because of something you heard here.
01:47 Hormone therapy, yes or no? Why that's the wrong first question
03:36 What menopause is, when it arrives, and 40% of your life after it
04:37 When lean mass really starts to fall — and why testing misses it
06:46 Testosterone vs. estrogen: no two women go through it the same way
08:40 Anabolic resistance: why the muscle-building switch gets sticky
10:31 Estrogen, joints and injury risk (Dr. Jocelyn Wittstein)
13:27 Less muscle, nowhere to put carbs: the lean prediabetic patient
14:19 Falls, fractures, heart disease, and muscle as an early bone signal
16:14 Visceral fat, energy expenditure, fat oxidation and FSH
18:02 Test your blood — and pull the levers you control
19:00 The starting protocol: 2–3 days a week and the movements to keep
20:30 Menopause changes your body, not your life — the Menopause Challenge
Mentioned
- Dr. Jocelyn Wittstein on estrogen, joints and injury risk → https://youtu.be/ILyzNTjZTGI
- Juliet & Dr. Kelly Starrett on floor sitting and mobility → https://youtu.be/QOjzh-711Q0
- SWAN (Study of Women's Health Across the Nation)
- The Lancet Diabetes & Endocrinology review on lean mass and chronic disease
- ESCEO guidance on muscle and bone
Disclaimers: This episode includes paid sponsorships. The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.
Spotify: https://bit.ly/4cWTbLG
📱 Connect with Dr. Gabrielle Lyon:
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Newsletter: https://bit.ly/402QCAj
⏰Chapters
00:00 Men are dying earlier than women the penis is the check-engine light
03:26 Boys stop seeing doctors for 20 years the case for an Office of Men's Health
10:57 Princeton IV: ED predicts heart attacks, calcium scans, and Cialis
12:44 The ceramide blood test your cholesterol panel can't replace
20:37 Cardiac risk calculators, statins, and what your LDL should be
25:38 GLP-1s, fertility, and "what's the risk of doing nothing?"
29:05 Testosterone: the ~500 target, why 1,000 runs hot, what 2,000+ does to the heart
31:44 Check your testosterone at 25 and why steroids won't make you a pro
36:57 Tolerance and the new set point redlined men can't escape
38:13 The 1980s trial: lifting without steroids beat steroids without lifting
42:06 Steroid cocktails, arrhythmias, irreversible side effects, and the sarcopenia trade-off
53:04 Peyronie's disease and Viagra vs. Cialis
57:32 Penile implants: the knee-replacement analogy and the pills-to-surgery ladder
1:02:27 Sexual rehab after prostatectomy and the questions to ask before cancer treatment
1:07:55 Closing: be proactive and the patient who got stronger with zero testosterone
Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice or create a doctor–patient relationship. It is not a substitute for professional medical advice, diagnosis, or treatment. Do not disregard or delay seeking medical advice because of something you heard here.
What Is the Prevalence of Anabolic-Androgenic Steroid Use Among Women? A Systematic Review (Piatkowski et al., Addiction, 2024) - https://onlinelibrary.wiley.com/doi/1... "
The Compounds for Females Are Really Commonly Faked!": Women's Challenges in Anabolic Steroid Acquisition (Piatkowski et al., Drug and Alcohol Review, 2024) - https://onlinelibrary.wiley.com/doi/1...
01:25 - Introduction: The Sister Who Says "Oh My Gosh, You're Taking Steroids" Why Medicine Needs a Shared Vocabulary
03:43 - What a Steroid Actually Is: Four Rings of Carbon
04:49 - Anabolic vs. Androgenic: Same Receptor, Different Effects
06:16 - A Brief History: From Wasting Disease to the Weight Room
08:59 - Restoring vs. Exceeding: Why the Range Is the Whole Game
11:38 - The Davis Trial: Testosterone, Bone Density, and Lean Mass
13:38 - Oral Compounds, the Liver, and Why Conversion Matters
14:20 - What Gets Sold Isn't What's Labeled: The Australian Drug-Checking Data
15:31 - The 1.6% vs. 4% Myth: Reading the Prevalence Data Correctly
18:33 - Why GLP-1s Are Pushing Women Toward Androgens
20:26 - Permanent Effects: Voice Changes and What the Literature Shows
21:33 - The Four Questions to Ask Before Any Androgen Conversation
24:25 - Closing: Entering the Sarcopenia Era
‼️ Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.
📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:
00:00 - Introduction: what a neuropsychologist measures
03:25 - Mild cognitive impairment and proactive interference
04:52 - The SAD theory: separation, alienation, discord
06:30 - The default mode network and 46.9% mind wandering
08:56 - Reframing ADHD as an evolutionary advantage
18:21 - Evolutionary mismatch and hunter-gatherer comparisons
21:03 - Neuroplasticity, epigenetics, and the 24-hour timeline
24:29 - Mind-body dualism and the gut-brain connection
31:31 - What fatherhood does to the brain and testosterone
36:47 - Choice overload and the four-bit working memory limit
39:54 - Temporal discounting and building immediate feedback
43:23 - Vital signals and how to identify a core value
49:49 - Intuition, somatic markers, and the vmPFC
55:00 - The 20-watt brain versus a 10-gigawatt supercomputer
01:02:58 - Only 35% of the brain is built at birth
01:06:13 - Creativity, nothingness, and the fear of uncertainty
01:16:31 - Process, flow states, and the jazz pianist studies
01:22:53 - Mirror neurons, group selection, and the rat experiments
01:34:20 - Eustress and the line between moderate and major stress
01:44:39 - Alloparenting and what the Hadza numbers show
‼️Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.
04:23 - Sarcopenic Obesity: More Muscle, Less Strength
07:01 - What a Mouse Model Reveals About Muscle Potential
08:24 - Screens: What the Data Shows
10:00 - Food, Sleep, and the Screen-Weight Loop
12:38 - GLP-1s in Teens: The STEP TEENS Trial
13:52 - The Muscle Framing Mistake Everyone Makes
16:49 - The Four-Year Window Bone Gets Built
18:02 - The Trial That Proves Exercise Protects Bone
20:29 - Prescribing Into an Unstudied Window
20:46 - Why Lifting Doesn't Stunt Growth
21:49 - Kids Get Stronger Without Building Muscle
22:29 - The Protocol: What to Do Starting Today
If you found this episode valuable, share it with someone who would benefit from it.
Disclaimers: This episode includes paid sponsorships.
The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.
If you found this episode valuable, share it with someone who would benefit from it.
Disclaimers: This episode includes paid sponsorships.
The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.
00:00 - Introduction: what a high protein label promises
01:03 - Protein-ification and the labeling gap
04:10 - Myth 1: protein and kidney function
06:01 - Myth 2: the 0.8 gram RDA
07:04 - Nitrogen balance and the 2026 guideline change
07:45 - Where the clinical target lands above the RDA
08:43 - Myth 3: acid ash and bone density
11:01 - Myth 4: leucine and the per meal threshold
12:12 - Four product categories in your pantry
14:44 - The 25 to 30 gram complete protein rule
15:08 - Myth 5: daily total versus per meal distribution
If you found this episode valuable, share it with someone who would benefit from it.
Disclaimers: This episode includes paid sponsorships.
The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.
Egglife - Find egglife wraps chillin’ in the fridge at Aldi, Whole Foods, Kroger, Target, Walmart & more - Visit https://bit.ly/4yxBs5l to find a retailer near you,
‼️Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.
This episode includes paid sponsorships.
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