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How to Boost Energy Naturally - The 5 Best Natural Energy Boosting FoodsEnergy-boosting adaptogens -
For centuries, Ayurvedic medicine and Chinese herbal medicine practitioners have used adaptogens for treating chronic fatigue, reproductive distress, physical illnesses, and the dangers of environmental stress. Here are some of the best adaptogens to increase energy and balance the hormone cortisol for calm focus all day!
Ashwagandha, which you can find in supplements and tincture forms, shows potential for normalizing inflammatory and immune responses which studies suggest could help improve allergy symptoms.
Double-blind placebo-controlled studies show that it can also reduce cortisol levels in people with a history of chronic stress and anxiety.
In human studies, people with symptoms of depression, anxiety, and chronic fatigue who took rhodiola rosea experienced less stress, more energy, and better attention.
People suffering from depression also noticed improved energy, emotions, and self-esteem while taking rhodiola. Siberian ginseng — not to be confused with Panax ginseng or American ginseng — is an adaptogen also known as eleuthero. Studies show that the antioxidants in Siberian ginseng may stimulate cellular energy production and reduce chronic fatigue.
Studies show that holy basil may lower blood sugar levels and improve cognition as a nootropic. Athletes are particularly fond of maca for its potential to stimulate endurance and energy production.
Maca is also helpful for increasing energy in women going through menopause. Studies show that turmeric has plenty of nootropic potential thanks to its ability to boost brain-derived neurotrophic factor BDNF production: a brain chemical responsible for memory and other important processes.
Studies suggest that reishi can improve sleep quality, which is responsible for regulating stress hormone levels like cortisol and impacting energy. Schisandra berry has potent anti-inflammatory properties which studies suggest may protect your brain and improve memory.
After you get all the basics covered, you can experiment with an adaptogenic herb to fill the gaps in improving your stress response and immune function. Start with one adaptogen that sounds like a good fit and take it as directed for at least two weeks.
Moringa is an adaptogen that has been used to boost energy for centuries. It's a plant native to India and Africa, whose leaves are known for their healing properties. It contains high levels of essential vitamins and minerals, including magnesium, zinc, iron, potassium, and more.
This adaptogen has anti-inflammatory properties, which can help reduce fatigue and stimulate the body's natural energy production. It also helps the body use oxygen more efficiently, allowing individuals to get the most out of their workouts.
Moringa contains high levels of vitamin C and B-complex vitamins, which can help to promote energy production within the body.
It also contains zinc, magnesium, iron, and other minerals that are important for nerve health and metabolism. On top of this, it contains a unique combination of antioxidants that can help protect cells from oxidative damage caused by free radicals or toxins in the environment.
Moringa can be taken as a supplement or in food. For the best results, it is recommended to take it in its natural form, either as dried leaves or powder.
Moringa is widely available in health food stores, online retailers, and even some large grocery stores. It is important to look for organic sources if possible to ensure that it has been sustainably harvested and contains the highest levels of beneficial nutrients.
Gotu Kola is an herb that has been used in traditional Chinese and Ayurvedic medicine to boost energy levels and mental clarity. This adaptogen is known for its ability to reduce fatigue, improve circulation, and support the nervous system.
Gotu Kola also helps to balance hormones, restore sleep patterns, and relieve stress. It's a great choice for those who need to find balance and get an energy boost naturally. Gotu kola is believed to have many benefits, including improving mental clarity and helping to reduce stress and anxiety.
Additionally, it has been shown to improve concentration, provide energy, protect the nervous system, support healthy skin, reduce inflammation, and improve circulation. It is believed to act as an adaptogen, helping the body adapt to stress by restoring balance in the system.
Gotu kola also contains compounds that may have anti-aging effects and support cognitive function, making it a powerful addition to any health regimen.
Gotu kola is available in several forms, including powder, capsules, and tea. It is best taken with meals times per day for optimal effects. If you are taking a supplement, be sure to follow package instructions carefully. Gotu kola can be found in many health food stores, but it is also widely available online.
It is important to source organic and high-quality products when purchasing any herbs or supplements. Taking adaptogens for energy is an easy, natural way to boost your energy and improve your well-being. But how do you take them for maximum benefit?
Below are a few tips on how to get the most out of your adaptogen use for increased energy. Start off with the lowest dose possible and increase it slowly over time. Everyone is different, so be sure to listen to your body and adjust accordingly.
Consider combining several adaptogens together in order to amplify their effects. For example, you could combine gotu kola with rhodiola or ashwagandha for an extra energy boost. Adaptogens can be habit-forming, so take breaks from use to allow your body to recalibrate and restore balance.
Be sure to source organic and high-quality products when purchasing any herbs or supplements. This will ensure that you are getting the most out of your adaptogens. The best time to take adaptogens for energy is in the morning or afternoon when your energy levels are at their lowest.
Also, start slow and low with dosing in order to allow your body to adjust. The best time to take adaptogens is when you feel run down and need an energy boost. You can take them in the morning when you wake up or in the afternoon when your energy may be waning.
If you take them as part of your daily routine, you should also consider taking them with meals to maximize their absorption. Finding high-quality adaptogens in today's flooded market can be a hassle. But there's no better way to get the ideal daily dose of a combination of adaptogens for energy and overall health than with our TUNE IN drink.
This on-the-go performance drink is formulated with a powerful combination of adaptogens, including the all-time favorite Rhodiola rosea, ashwagandha, and cordyceps. This specialized blend helps to increase vitality, manage stress, overcome brain fog , and boost physical performance to support your active lifestyle.
TUNE IN's proprietary blend of natural adaptogens also contains essential vitamins and minerals that are necessary to maintain overall health. It contains no artificial colors, flavors, or sweeteners, so you don't have to worry about taking in any unhealthy additives.
Plus, TUNE IN is vegan-friendly and gluten-free for those following a special diet. Order TUNE IN today and take your energy levels to the next level! Your daily all-in-one stack of adaptogens, vitamins, and functional mushrooms. Simply mix it, sip it, and start crushing your to do lists. Here's what we use:.
Only 30 calories per serving. Each serving only has 30 mg of caffeine. That's less than half of the caffeine in a cup of coffee, which usually has between mg. So if you're sensitive to caffeine don't worry.
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We offer two thirst quenching flavors: Strawberry Lemonade or Tropical Punch. This performance drink is free from gluten, nuts, soy, corn, dairy, and GMOs. It's also vegan, keto, and paleo friendly.
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April 27, Best Adaptogens for Energy The well-brewed cup of coffee you take every morning may be the best way to start your day. Key Takeaways Adaptogens are natural substances that are linked to stress reduction and energy promotion. They have been used for centuries in Chinese and Ayurvedic medicine.
Some of the best adaptogens for energy include Schisandra Berry, Ginseng, Cordyceps, and Maca. What are Adaptogens? They include: Improve Stress Resistance Adaptogens may help to relieve stress and fatigue by reducing the production of cortisol, a hormone produced in response to stress.
Improve Cognitive Function Adaptogens may help to increase mental alertness and focus by boosting the production of certain neurotransmitters in the brain, such as dopamine and serotonin. Boost Immune System Adaptogens may help to boost the immune system by stimulating the production of white blood cells, which fight infection.
Enhance Energy Levels Adaptogens are believed to help increase energy levels by improving the body's ability to use oxygen efficiently and converting carbohydrates into energy more effectively.
Boost Mental Clarity Adaptogens also help to enhance mental clarity and concentration by increasing the effectiveness of neurons in the brain.
Improve Mood Adaptogens may help to improve mood by increasing the production of endorphins, which are hormones that make us feel happy and relaxed. How Adaptogens Benefit Energy To understand how adaptogens benefit energy, we first need to understand how energy works in the body. What are the Benefits of Schisandra Berry?
Best Way to Take Schisandra Berry Schisandra Berry is typically taken in capsule, tablet, or powder form. Where to Find Schisandra Berry Schisandra Berry is available to purchase in health food stores, online retailers, and some specialty shops.
Ginseng Ginseng is one of the best adaptogens for energy. What are the Benefits of Ginseng? Best Way to Take Ginseng Ginseng is available in many forms, including tablets, capsules, teas, and tinctures. Where to Find Ginseng Ginseng is widely available in health food stores, online retailers, and some supermarkets.
Cordyceps Cordyceps is a medicinal mushroom grown in the Himalayan mountains and has been used for centuries in Chinese medicine to promote overall wellness and energy. What are the Benefits of Cordyceps? Best Way to Take Cordyceps Cordyceps can be taken in a variety of ways, such as in capsule form, powdered and added to smoothies or juices, or brewed into tea.
Where to Find Cordyceps Cordyceps can be found in many health food stores and online retailers. Maca Maca is a root vegetable native to the Peruvian Andes. What are the Benefits of Maca? Best Way to Take Maca Maca can be taken in a variety of forms, including powder, capsules, and liquid extracts.
Where to Find Maca Maca is widely available in most health food stores, supermarkets, and online. Rhodiola Rosea Rhodiola rosea, also known as Arctic root or golden root, is an adaptogenic herb that can be used to boost energy levels and improve mental performance.
What are the Benefits of Rhodiola? Best Way to Take Rhodiola It is generally recommended to take Rhodiola in capsule form, usually capsules a day.
Where to Find Rhodiola Rhodiola is available in supplement form and can be found at most health food stores, online retailers, and even some pharmacies. Turmeric Turmeric is a spice derived from the rhizomes of a flowering plant in the ginger family.
What are the Benefits of Turmeric? Best Way to Take Turmeric The best way to take turmeric is in its natural form. Where to Find Turmeric Turmeric is widely available in grocery stores, but you can also buy it online.
Tulsi Tulsi, also known as Holy Basil, is an adaptogen that has been used in traditional Ayurvedic medicine for centuries. What are the Benefits of Tulsi? Best Way to Take Tulsi Tulsi can be taken in the form of tea, tincture, or capsule. Where to Find Tulsi Tulsi can be found in many health food stores, online retailers, and markets specializing in herbs and natural remedies.
Shatavari Shatavari is an adaptogen known for its ability to promote energy production and reduce fatigue. What are the Benefits of Shatavari? Best Way to Take Shatavari Shatavari can be taken in powder, capsule, or liquid form.
Where to Find Shatavari Shatavari is available in health food stores, online retailers, and many drugstores. Ashwagandha Ashwagandha, also known as Indian ginseng or Indian Winter cherry, is an adaptogenic herb that has been used for centuries in Ayurvedic medicine as a natural remedy for fatigue and exhaustion.
What are the Benefits of Ashwagandha? Best Way to Take Ashwagandha Ashwagandha is available in powder, capsule, and liquid form. Where to Find Ashwagandha Ashwagandha is widely available and can be found in health food stores, online, or through your local health care provider.
Moringa Moringa is an adaptogen that has been used to boost energy for centuries. What are the Benefits of Moringa? Licorice Root Glycyrrhiza glabra : Used in traditional medicine to help balance the body's stress response. Astragalus Root Astragalus membranaceus : An herb thought to boost the immune system and reduce fatigue.
These plants have been used for centuries in different traditional wellness systems around the world and are now widely recognized in Western complementary and integrative health practices and widely consumed in herbal supplements for their health-promoting properties.
They continue to be the subject of considerable research, particularly for their potential to improve adaptation to stress and exert protective effects against a variety of stressors. Plant adaptogens work primarily by supporting the body's ability to regulate the HPA hypothalamic-pituitary-adrenal axis which controls stress responses and influences several other aspects of healthy function, including digestion, immune systems, metabolic function and mood.
When stressed, the human body produces stress hormones like cortisol. Plant adaptogens as well as mushroom adaptogens help promote hormonal balance under stress, bringing cortisol levels and other hormones back to the normal, balanced level known as homeostasis.
Adaptogens don't block stress; instead, they help our bodies react to stress in a healthier way, making us more resilient. Adaptogenic herbs may help the human body regulate the physical, chemical, and biological effects of stress more effectively.
They are thought to stimulate your body's stress-protection response, helping to gently restore body systems back to a healthy, balanced state known as "homeostasis". Feeling tired in response to stress is a common experience, and it's rooted in the body's intrinsic defense mechanisms — a complex interplay between hormonal, cognitive, and physical responses.
This state is triggered by the release of stress hormones, including adrenaline and cortisol, from the adrenal glands. These hormones prepare your body to deal with the stressor by diverting energy to the muscles and vital organs, sharpening your senses, and increasing alertness.
However, this response is meant to be short-lived. In the modern world, stressors can be persistent and non-physical, such as ongoing work pressure, financial worries, or social challenges.
Chronic activation of this stress response can lead to adrenal fatigue, where the adrenal glands become overworked. As a result, cortisol levels may remain elevated, leading to a continuous feeling of being "on edge" and making it difficult for the body to relax and recover.
This constant state of vigilance can be mentally and physically exhausting. Stress can disrupt sleep patterns, as well -- either by making it hard to fall asleep or by affecting the quality of sleep. Poor sleep can significantly contribute to feelings of fatigue. Stress also affects cognitive and emotional resources.
It requires a lot of mental energy to manage worrying thoughts and emotions, which can leave you feeling drained. The brain is an organ that consumes a lot of energy, and when it's working overtime to cope with stress , it can deplete energy levels even further.
Lastly, the body's efforts to sustain the 'fight or flight' response can lead to the neglect of non-essential functions, like digestion and immune response, which can indirectly affect energy levels.
If the body prioritizes stress response over normal maintenance and repair, the cumulative effect can manifest as a deep sense of tiredness.
In summary, stress makes you feel tired because it prompts your body to expend energy preparing for an immediate response to danger, disrupts restorative processes like sleep, taxes your cognitive and emotional reserves, and can lead to a state of adrenal fatigue if the stress is prolonged and unrelenting.
But adaptogens also work in several additional nuanced ways to help people feel more energetic. Some of the biological actions associated with adaptogens' energizing activities include:.
This is the one big reason why adaptogens help boost energy. Adaptogens help modulate the body's stress response by influencing the hypothalamic-pituitary-adrenal HPA axis, which controls the secretion of cortisol and other stress hormones.
By promoting hormonal balance, adaptogens can help mitigate the energy dips caused by stress and support sustained energy throughout the day.
When chronic stress is managed in a natural and healthy way, the body's energy resources are conserved and can be used more efficiently for daily activities. Support of Adrenal Function: The adrenal glands play a critical role in managing energy levels through the release of hormones like adrenaline and cortisol.
Adaptogens such as licorice root can support adrenal function, thereby helping to maintain an optimal level of these hormones and prevent the exhaustion that follows prolonged stress. Enhancement of Mitochondrial Function: The mitochondria are where cellular energy production occurs, converting glucose into adenosine triphosphate ATP , the energy currency of the cell.
Adaptogens like Rhodiola rosea have been suggested to improve mitochondrial efficiency, leading to increased production of ATP and thus more energy available for the body to use. Improved Sleep Quality: Some adaptogens, including ashwagandha and holy basil, can enhance sleep quality by reducing stress and exerting a calming effect on the central nervous system.
Better sleep is associated with more effective healing, restoration of body systems, and, consequently, higher energy levels during waking hours. Boosting Immune System Function: Chronic stress can suppress the immune system, leading to illness and fatigue.
Adaptogens like Astragalus can bolster the immune system, reducing the likelihood of sickness and helping to ensure that energy isn't diverted to fight off infections.
Regulation of Blood Sugar: Maintaining stable blood sugar levels is crucial for consistent energy throughout the day. Adaptogens like ginseng can help regulate blood sugar, preventing the energy crashes that accompany spikes and dips in glucose levels.
Increased Physical Endurance and Recovery: Some adaptogens, such as Schisandra and Rhodiola, are noted for their ability to enhance physical performance and endurance, which is vital for athletes or anyone engaged in physical labor.
They also help in reducing recovery times and preventing fatigue after exercise. Cognitive Function and Mental Energy: Adaptogens can also influence mental energy and clarity. Herbs like Bacopa monnieri and Rhodiola rosea have been associated with improved cognitive function, which can translate to feeling more mentally alert and energetic.
Anti-fatigue Properties: Adaptogens often contain compounds that help reduce the perception of fatigue. For instance, compounds in Siberian ginseng have been shown to help the body better cope with exhaustion and tiredness. Burnout patients and those with chronic fatigue syndrome may consider adaptogens for this potential benefit.
If you are seeking natural energy support, adaptogens are a sensible alternative to caffeine and other stimulants. However, it is worth noting that adaptogens can also be taken in conjunction with caffeine to offset the stress that is created by stimulation.
Adaptogens have different energizing effects than stimulants. Caffeine and other stimulants reliably boost capacity for mental performance and physical exertion, but are almost always followed by a "crash" period where performance declines.
Adaptogens, on the other hand, may provide a sustainable performance boost that avoids performance-limiting crashes afterwards. Instead, adaptogens work subtly and cumulatively to build and maintain energy levels over time.
Adaptogens are most effective when incorporated into a lifestyle that includes a balanced diet, regular exercise, and adequate rest.
There are over 50 herbs that are considered to be plant adaptogens; in this article we are focusing on the major adaptogens, with an emphasis on those that are associated with energizing benefits. Now let's take a look at how adaptogens work for energy, specifically.
Rhodiola rosea, also known as golden root or arctic root, is a perennial plant that grows in cold, mountainous regions of Europe, Asia, and North America. It has been used for centuries in traditional medicine in Russia, Scandinavia, and other countries to enhance physical and mental performance, reduce fatigue, and improve resistance to stress.
The history of rhodiola rosea in traditional herbalism is rich and varied. The Vikings were believed to have used it to enhance their physical strength and endurance, while the people of Siberia used it to help cope with the harsh winters and stressful life. Rhodiola boosts work productivity.
In traditional Russian uses, Rhodiola was consumed by farmers to enhance stamina and working capacity through long, hard harvest days in cold temperatures. When word of its revitalizing properties spread to China, emperors sent explorers into Siberia to bring back the root for wellness applications.
In traditional Chinese herbalism practices, rhodiola rosea is used for its stress protective activity, to promote longevity and improve overall health. More recently, in the latter half of the 20th century, Rhodiola and other adaptogens were used by cosmonauts and Olympic athletes of the former Soviet Union to enhance physical performance, recovery time, and concentration.
One report suggested that master-level Soviet Union biathletes Biathlon is a winter event that combines cross-country skiing with rifle target shooting had greater accuracy and less tremor while shooting, a lower heart rate, and better cardiovascular measures after taking a rhodiola supplement.
There are several theories behind how rhodiola rosea may boost energy and improve performance. Some of the more widely believed are that rhodiola supplies plant substances rosavins and salidrosides, which help to:.
Improve the body's stress responses including managing cortisol levels by regulating the HPA axis. Stress can otherwise lead to physical fatigue, brain fog, and overall diminished performance. Increase the sensitivity of neurons, including those of the neurotransmitters serotonin, dopamine, and norepinephrine.
These neurotransmitters play a key role in mood, focus, and energy levels. By enhancing their activity, rhodiola rosea may help to improve mood, reduce fatigue, and increase energy levels. Enhance the efficiency of the mitochondria, the energy-producing structures in cells.
By increasing the production of ATP, the primary energy carrier in cells, rhodiola rosea may help to improve energy levels and endurance. Rhodiola's energizing effects appear to be validated by one meta-analysis of research that suggested the Golden Root may improve both mental and physical performance in healthy subjects.
Improve cognitive functions by counteracting mental fatigue; reducing burnout in people with fatigue-related health concerns while strengthening resistance to mental exhaustion. Produce fast-acting, sustained stimulating effects for mental work capacity.
Its nootropic effects start after 30 minutes and last up to 6 hours. Significantly reduce mental fatigue in night-shift physicians while improving work performance, including short-term memory and concentration. Tip: Look for standardized rhodiola extract supplements, which supply a guaranteed level of rosavins and salidrosides, which are the active compounds believed to deliver Rhodiola's revitalizing effects.
Learn more about Rhodiola Rosea. Bacopa monnieri, also known as Brahmi , is a perennial herb that has been used for centuries in Ayurveda, the traditional wellness system of India.
It is well-regarded for its cognitive enhancing properties and its ability to improve memory , concentration, and overall mental clarity. The history of Bacopa monnieri as a nootropic and adaptogen traditional herbalism is rich and extensive.
It has been used by Ayurvedic practitioners for thousands of years as well as in today's complementary and integrative health practices to enhance memory, improve learning, and promote overall brain health.
In addition to its cognitive benefits, Bacopa monnieri was also suggested in a systematic review to have calming properties, helping to reduce anxiety and stress. Its ability to enhance cognitive function, reduce stress, and improve overall vitality make it a valuable natural energy tonic.
Whether used alone or in combination with other adaptogens, Bacopa monnieri may help to boost energy in both body and mind, leading to improved performance, focused thinking, healthy mood and overall well-being. There are several theories behind how Bacopa monnieri may boost energy and improve performance, particularly in the realm of cognitive function.
Whereas Rhodiola is regarded as a vitality booster both physically and mentally, Bacopa is more often regarded as a brain energy-boosting adaptogen, with related cognitive performance benefits. One of the primary active compounds in Bacopa monnieri is bacosides, which are believed to enhance the communication between neurons, improve synaptic activity of neurotransmitters, and promote the growth and maintenance of nerve endings.
These effects may contribute to the herb's ability to improve memory, new learning, and overall cognitive function. Bacopa monnieri is also believed to have antioxidant properties, with cell protective activity that defends the brain from oxidative stress and assist with issues related to age-related cognitive decline.
Additionally, the herb may modulate the activity of certain neurotransmitters, including acetylcholine, which plays a key role in memory and learning.
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Cordyceps Cordyceps sinensis is one of the mushroom adaptogens, known for growing on caterpillars. Found in the far east, it is associated with traditional Asian herbalism practices.
Its mycelium "mushroom roots" enter the caterpillar to get nourishment and grow. The fungus feeds on the caterpillar insides and leaves a sort of mummified "husk" from which the fruiting body eventually emerges. Ancient Chinese herbal texts report cordyceps may have varied health benefits, including enhancing performance in body and mind, boosting energy levels, supporting cardiovascular function and even helping with anti-aging efforts.
Emerging research backs cordyceps' potential to both enhance exercise capacity and strengthen the body's resistance to fatigue during both aerobic and anaerobic exercise.
Researchers have suggested may have a few mechanisms of action that benefit athletes:. Stimulates mitochondrial ATP energy generation while helping protect mitochondria from free radical damage, dual activities that combine to promote and maintain physical power; Enhances cell oxygen utilization, promoting efficient physical performance that may improve aerobic exercise capacity and extend time to exhaustion.
Cordyceps can also help enhance lactic acid metabolism, thus helping to reduce fatigue associated with exercise, making physical activities less challenging. In summary, cordyceps has been suggested to help reduce fatigue, improve circulation, and boost the function of the immune and respiratory system.
Ashwagandha Withania somnifera is likely one of the most recognized stress relief herbs on this list. This herb is one of the most powerful Ayurvedic adaptogens for energy, making it one of the most important herbs for vitality in India.
In addition to being one of the most famous adaptogens, Ashwagandha is considered an herb for Rasayana practices that promote youthful vigor, strength and longevity, as well as enhanced overall performance.
Ashwagandha Withania somnifera is often utilized for its potential to enhance physical energy, vitality, vigor, and strength. Here's a summary of its benefits specifically related to these areas:. Energy and Vitality Boost: Ashwagandha is known to support adrenal function, helping to combat fatigue and increase energy levels.
Its adaptogenic properties may help the body utilize energy more efficiently during both stress and rest. Stress Resistance: By regulating the body's stress response, ashwagandha can help maintain energy levels. It reduces the levels of cortisol, a hormone that can deplete energy when chronically elevated due to stress.
Improved Physical Performance: Some studies have suggested that ashwagandha supplementation may enhance physical performance, including increased cardiorespiratory endurance and improved muscle strength and recovery, which is vital for athletes and those engaged in physical training.
Vigor and Strength: Ashwagandha has traditionally been used to strengthen the body and is believed to enhance muscle mass and strength, which can be beneficial for overall physical vigor.
Revitalization: In Ayurvedic practices, ashwagandha is often used to help rejuvenate the body, particularly after health issues or in cases of general weakness.
It's believed to improve the body's resilience to physical and emotional stress, contributing to a feeling of robust health. Modern researchers believe ashwagandha works by blocking the fatigue-inducing effects of stress hormones and exhibiting strong anti-stress adaptogenic activity.
Beyond freeing energy from the grips of stress, ashwagandha has been shown to enhance sleep quality further helping to bolster energy levels.
It has been used for centuries for boosting energy, improving concentration, and reducing stress.
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