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Visualize Your Plate Instead of Counting Calories

Visualize Your Plate Instead of Counting Calories

Visualize Your Plate Instead of Counting Calories

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Visualize Your Plate Instead of Counting Calories

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Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

What should your plate look like on keto? Take a look.

Timestamps
0:00 Introduction
0:33 Carbohydrates
2:22 Fats and Proteins
5:15 How to bulletproof your immune system

In this video, we’re going to talk about macros and how to visualize your plate instead of counting calories.

The three macronutrients are proteins, fats, and carbohydrates.

Most foods are not 100% one macro—they often contain multiple macros.

Let’s start breaking down your meal plate.

You want the majority of your carbohydrates to come from vegetables. The average person needs at least 7 cups/servings of vegetables every day.

One cup of vegetables is roughly a fist full of salad. If you’re consuming more dense vegetables—broccoli, cauliflower, bell peppers, carrots—then you only need about 3.5 cups/servings per day.

You can also include a small number of berries in your diet, which count as carbohydrates.

Olives, hummus, and avocados are a combination of carbohydrates and fats.

Fats and proteins are often combined.

The fattiest proteins are the best to consume on a healthy keto diet. Avoid all low-fat proteins and do not trim the fat off of full-fat meats.

3-5 oz of protein per meal is ideal. For men, this is 1-2 pieces of protein that are about the size of the palm of your hand. For women, about 1 palm worth of protein. This would be similar to 2-4 eggs, one handful of nuts, 2 thumb-sized pieces of cheese, or 1-2 thumb-sized servings of nut butter.

Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

#keto #ketodiet #weightloss

Thanks for watching. I hope this helped explain how to visualize your plate instead of counting calories. I’ll see you in the next video.

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Why Do Carbs Make You Hungry

Why Do Carbs Make You Hungry

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Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

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Healthy Ketogenic Diet and Intermittent Fasting:

Do you get hungry right after you eat something like rice or pasta? This is why carbs can make you hungry.

Timestamps
0:00 Why do carbs make people hungry
0:10 Why carbs make you hungry reason #1
0:52 Why carbs make you hungry reason #2
2:37 How to stimulate the appetite
4:47 How to satisfy hunger
7:05 Fixing insulin resistance
7:45 Bulletproof your immune system (free course!)

There are two reasons why carbs make people hungry.

1. Low blood sugar levels can cause you to be hungry.
• When you consume carbs, you spike insulin. Insulin’s job is to lower glucose. When your glucose is low in the blood because you just spiked insulin, this is when you’re going to crave carbs. You’re also going to be more hungry.

2. Insulin triggers hunger
• The more insulin you have, the more hungry you’re going to be. A condition called insulin resistance can be caused by consuming carbs for many years to the point where your body is compensating by producing a lot more insulin. The higher the food’s glycemic index, the faster the insulin will spike, and the lower the blood sugars will drop. High carb foods can make you hungry not long after you consume them. This is because it spiked insulin and lowered your blood sugars. But, something like a salad won’t cause a massive spike in insulin and won’t make you hungry.

Refined carbs, low-fat protein, and frequent eating will stimulate the appetite.

How to satisfy hunger:
• Consume more fatty foods
• Lower your carbs
• Consume nutrient-dense foods
• Fiber will help buffer the insulin response
• Make sure you have enough bile by supporting the gallbladder and liver
• Fasting

Following the above list may also help you fix insulin resistance. The more you fix insulin resistance, the lower the insulin will go, the faster the metabolism is going to be, and the more satisfied you will be.

Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

DR. BERG’S SHOP:

Follow us on FACEBOOK: fb.me/DrEricBerg

Send a Message to his team: m.me/DrEricBerg

ABOUT DR. BERG:

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

#keto #ketodiet #weightloss

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How Many Carbs Should a Diabetic Eat?

How Many Carbs Should a Diabetic Eat?

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How Many Carbs Should a Diabetic Eat?

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Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

Healthy Ketogenic Diet and Intermittent Fasting:

How many carbs should a diabetic consume each day? You may have gotten bad information in the past. 

Timestamps
0:00 How many carbs should a diabetic consume? 
0:10 What do the experts say?
3:12 What can you do?

How many carbohydrates should a person with diabetes consume on a daily basis? The experts say that 45-60% of your calories should be from carbs. If a person consumes 1800 calories per day, that’s 225g of carbs per day. They also say there is no magic number of carbs a person should consume and that appetite and hunger should play a role. 

This is insanity and a recipe for disaster. I believe a person should keep their carbs between twenty and fifty grams per day. 

Here are a few things you could do:
• Reduce your carbs (less than 50g per day)
• Stop snacking 
• Intermittent fasting (consume two meals a day)
• Increase healthy fats 
• Stop consuming so-called “healthy carbs” (fruit, whole grains, brown rice) 
• Consume Himalayan sea salt 
• Avoid omega-6 fatty acids 
• Increase omega-3 fatty acids 

Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

DR. BERG’S SHOP:

Follow us on FACEBOOK: fb.me/DrEricBerg

Send a Message to his team: m.me/DrEricBerg

ABOUT DR. BERG:

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

#keto #ketodiet #weightloss

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Shopping Healthy CARBS at Costco – Educational Grocery Haul

Shopping Healthy CARBS at Costco – Educational Grocery Haul

Shopping Healthy CARBS at Costco – Educational Grocery Haul

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We’re headed to Costco in search of the most nutritious carbs that I typically consume when not following a keto diet. Enjoy, and I’ll see you in the comments!

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What Carbs I Eat When I Am NOT on Keto

What Carbs I Eat When I Am NOT on Keto

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all right the secret’s out i don’t always do keto and when i’m not always keto that means that i’m having some carbohydrates so all right let’s talk about it what carbohydrates do i have here’s what’s interesting and you can probably attest to this as someone that does a ketogenic diet you know that when you do have carbohydrates you don’t feel too great with them you start to realize really quick which carbohydrates make you feel good and which ones don’t make you feel good and unfortunately the ones that make you feel good it’s a pretty small selection of them so a small enough selection for me but i can put in a video that’ll hopefully help you out so let’s break it down we’ll talk about the carbs that i generally eat and i have some interesting plot twists with this where i talk about low glycemic and high glycemic that’ll probably spin off into another video to help out those of you that are a little bit more advanced so let’s dive in but first please do hit the red subscribe button that way you get notifications and everything for daily videos and then you want to hit that bell icon so that those notifications come through to your phone and remember this video is for informational purposes only not a doctor anything like that i’m some guy on the internet that’s it i just happen to have lost 100 pounds and i know a little bit of biochemistry so let’s have some fun with this the first thing you need to know is when you’re doing a ketogenic diet your cells become very used to utilizing fat that’s normal it’s kind of what we want but in the process they become a little less efficient at utilizing carbohydrates so that means when you do bring carbohydrates into the diet you have the risk of becoming what is called glucose intolerant which isn’t necessarily bad it’s just a short-term discomfort thing your cells aren’t really utilizing the carbs well so your blood sugar goes a little bit higher and you feel kind of wonky something that none of us want but if we strategically time our carbs properly and we do the right thing we can overcome that and that’s what i’ve learned so the first carb that i consume a lot of is going to be chickpeas or chickpea flour and i eat quite a bit of chickpea pasta now a lot of people will say well that’s interesting because those are high in lectins well we’ll talk about that in a minute point is i’m going after the chickpeas because they’re very high in a soluble fiber their glycemic index level is a 28 which is astronomically low okay and there’s some interesting research that backs up its effect on blood sugar the american journal clinical nutrition took a look at 19 people and it gave them 200 grams of chickpeas okay of chickpea flour chickpea pasta chickpeas whatever okay and the point is is after consuming this they had a reduction in blood sugar by 21 compared to consuming whole grains okay this is just by adding this simply into the mix okay you don’t even need much so yes there’s a lot of evidence to it but quite honestly i just like it because i get that full well-rounded feeling that i would normally get from like a pasta or i would normally get from a flower and it just makes me feel like i’m human so i have that a few nights per week and it really seems to have a good effect on my overall blood sugar and seems to make me feel pretty good and not foggy and brain foggy you see a lot of the issues we encounter is if we have grains after we’ve been doing keto for a while rice things like that we don’t feel too good even with grains like quinoa and tef that are seemingly clean and healthy they still don’t make us feel real good because of a lot of different reasons in the grain category so all the foods i’m talking about are not even grains the next one is one that’s similar to chickpeas and that’s lentils i do consume a lot of both red lentils and green lentils all right 21 on the glycemic index scale very very very low there’s a cool study that was published in health promotions and perspectives that took a look at 48 individuals that were overweight with type 2 diabetes okay gave them just one third of a cup of lentils per day okay and it found that after a short amount of time it made a big significant dent in their hdl levels increased their hdl and lowered their ldl levels now there’s a couple of reasons as to why okay more than likely it has to do with what’s called the orax score okay this orac score is the ability to uh neutralize the oxidation or free radicals within the body something with a high score is going to be really good at combating free radicals free radicals oxidation is what can contribute to higher levels of the bad ldl so if we can reduce that oxidative damage in the body we can potentially reduce that which is really cool because if you’re watching this and you’re a biochemistry nerd you might be saying like what the heck this has a bunch of lectins in it lectins have been touted in some health categories to be bad okay but if you were to follow every single bit of health advice that’s out there you would just be breathing air and i’m sure someone would tell you that air is bad too right okay lectins can trigger some effects from an inflammatory response but my argument is that this high of an orax score this antioxidant capability far outweighs any potential risk that you get from the lectins plus lentils are relatively low in the phytic acid to begin with but additionally you can get whole lentils which have the hole removed that are that much better okay that way they’re not going to have that phytic acid response by the way all the things that i am talking about today the different kinds of starches the different kinds of carbohydrates that i can get i generally get from thrive market okay so you can check them out down below in the description because they’re perfect for pantry essentials perfect for flowers perfect for pastas and all the things that i talk about especially when i’m not on keto and when i’m on keto too you can get through thrive very easily so i’m going to talk more about things like cassava and stuff like that all the stuff you can get down below thrive so highly recommend you check them out they’re a big support of this channel as well so it also does this channel a big service if you help support them so there’s a link down below the special offer you can check them out and get groceries delivered right to your doorstep super awesome now we’re jumping over to sweet potatoes for a second okay sweet potatoes are a little bit of a curve ball people think that sweet potatoes are low glycemic well i mean they’re not as high as white bread but they’re not that low glycemic i use sweet potatoes strategically i don’t have them all that often i have sweet potatoes maybe a couple times per week close to a workout mainly because i’m trying to get a short chain fatty acid effect what that means is sweet potatoes have a unique ability to generate butyrate to help produce butyrate butyrate is a short chain fatty acid that is very similar molecularly to beta hydroxybutyrate which is a ketone so if you’re coming off of a ketogenic diet and you’re eating a good amount of sweet potatoes you can help produce butyrate which could sort of help your liver still produce ketones and still keep those butyrate levels high not to mention it’s a direct fuel for the enterocytes within your gut so just very very good fuel in general so believe it or not i eat sweet potatoes more for gut health more than anything else i’m going to explain something for just a second though low glycemic diets are not always the way okay there is a solid and very valid argument that a high glycemic carbohydrate diet strategically timed could be even better what that means is having carbohydrates that are not slow digesting that are fast digesting which sounds terrible but if you can manipulate the timing with them they’re effective and the only reason i mention this is because it’s valid that i mention it to make sure that future videos and past videos are still applicable it’s advanced and i don’t want to go down the rabbit hole of it explaining an advanced mechanism when i’m just trying to tell you the carbohydrates i generally eat a lot of so just putting that out there on the table we’ll talk about that in another video in fact if you want to hear about it put it down in the comment section below okay now a fun one what i typically would eat post-workout in the way of carbohydrates i am a big fan of red potatoes baked and i eat them without the skin the skin has a bit of fiber it’s going to slow down the process this is a perfect example of when i would have a high glycemic carbohydrate okay after a workout or at least the first meal after a workout whether it’s immediately or two hours later i like to spike my insulin a little bit but i don’t want to do it all the time with grains i get tired of eating white rice i get tired of feeling bloated i get tired of feeling inflamed and i get tired of brain fog from grains call me weird call me whatever call me a health guru freak the point is i feel that way and you can’t take that away from me so i go for potatoes the reason i go for the red potatoes just a higher antioxidant compound with the anthocyanins but also think they have a little bit more of a well-rounded taste so that’s a perfect thing to have after a workout because when you take a potato and you heat it up it expands the starch molecules which make it so that you have individual glucose molecules that are absorbed very fast quick spike in insulin quick glycogen uptake quick increase in glycogen synthase to help increase the amount of carbohydrates going into your muscles versus your belly now when it comes to snacking i consume a ton of cassava cassava root flour cassava crackers cassava tortillas siete brand stuff whatever you can think of cassava i have a fair bit of i try to avoid pure tapioca when i’m not on keto because it tends to bloat me a lot but tapioca while on keto doesn’t seem to bother me as much anyhow point is tapioca is extracted and consolidated from cassava cassava is a great thing to have as a snack so again speaking of thrive market cassava chips cassava tortillas all that stuff down below you can check them out in that thrive market link that’s down in the description i usually use cassava as my snacks simply because there’s a lot of products available in the snack category but one very important thing cassava is super rich in prebiotic fiber and resistant starch which is great helps grow gut bacteria it’s good for you but it also is going to make you feel bloated if you have it earlier in the day i highly recommend having cassava snacks cassava treats cassava flowers later on in the day i hardly ever have them before 2 or 3 p.m because otherwise i find myself a little bit uncomfortable that discomfort is not necessarily bad that’s the prebiotic fiber doing its job that’s resistant starch feeding gut bacteria generating intermediary bacteria and it’s a normal process but you might as well deal with that when you’re home comfortable on the couch or in bed rather than dealing with it throughout the entire day okay then fruit i don’t consume a ton of fruit but the fruit that i do consume is generally berries and if we wanted to get a little bit more finely tuned with what i do it’s a lot of blueberries and a lot of blackberries okay again it comes down to the fiber ratio higher fiber content to fructose content don’t like having a lot of fructose but at least those berries are relatively low in fructose but the other thing is they’re high in something i talked about earlier anthocyanins these anthocyanins are a specific antioxidant that has been shown in various studies to help produce what is called bdnf brain derived neurotropic factor there are countless videos you can find on the webs of the internet that tell you that if you consume blueberries it’s a good brain food that is not a myth that is not a lie the anthocyanins which is what gives it that blue pigment and that kind of bluish black color and blackberries that is a powerful antioxidant and there’s a reason that i consume a lot of it so i’ll have blueberries and blackberries and some yogurt or i’ll mix it up with a little bit of the sweet potatoes if you’ve ever tried mashing sweet potatoes with a little bit of blackberry in it it actually tastes tremendous and you can add that in the last two things i want to talk about which are the kinds of flowers and sugars that i would eat if i was just trying to bake something or having a little bit of fun going to be coconut sugar and coconut flour now the coconut flour i prefer over almond flour when it comes down to being off keto because a it’s lower calorie but b it doesn’t have the phytic acid that the almond flour does what that means is it’s just a nice thing to bake with that is going to have some medium train triglycerides in it it’s going to be low impact it’s not going to be grains most of the gluten-free flours out there you’re still going to have a bunch of rice flour and things like that which we don’t want a ton of again all these things you can get on thrive market down below in the description as well coconut sugar do not think that it’s a healthier sugar because it’s lower glycemic it’s still a sugar okay it’s still sugar it’s still sweet it still has that effect it still spikes your insulin it still makes you crave things the thing that is nice about it is it has a little bit of fiber in it and has a little bit of polyphenol so it makes it at least a little bit more nutritious compared to table sugar which is devoid of all things that are good for you whatsoever and you’re left with just a carbohydrate at least coconut sugar has some life to it this is something that might be a little bit of a treat anyhow i do highly recommend that you find the foods that work for you because just because these were for me doesn’t mean they work necessarily for you but listen to your body and keep it locked in here on my channel i’ll see you tomorrow

This Post Was All About What Carbs I Eat When I Am NOT on Keto.
What Carbs I Eat When I Am NOT on Keto

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Get Groceries DELIVERED with Thrive!:

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This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.

Join my Email List:

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Questions that will be answered within this video:

– What carbs should you consume when not on a keto diet?
– What carbs do I recommend when off keto?
– What are the benefits of consuming these sources of carbs?

References

https://academic.oup.com/ajcn/article/79/3/390/4690125
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/
https://pubmed.ncbi.nlm.nih.gov/24738747/
https://www.ffhdj.com/index.php/ffhd/article/view/361
https://pubmed.ncbi.nlm.nih.gov/20509611/
https://www.uaex.edu/publications/PDF/FSA-6135.pdf
https://www.scielo.br/scielo.php?script=sci_arttext&pid=S0101-20612014000200012
https://pubmed.ncbi.nlm.nih.gov/8814212/

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Metabolic Flexibility: Burning Carbs and Fats at the SAME Time

Metabolic Flexibility: Burning Carbs and Fats at the SAME Time

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Metabolic Flexibility: Burning Carbs and Fats at the SAME Time

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Buy 1 Get 1 40% off + Free Shipping & Free Nut Butter on $80+:
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This video does contain a paid partnership with a brand that helps to support this channel

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Questions that will be answered within this video:

– What exactly is metabolic flexibility?
– What are the benefits of metabolic flexibility?
– How do you become more “metabolically flexible?”

References

https://www.mdpi.com/2072-6643/10/11/1696/htm
https://pubmed.ncbi.nlm.nih.gov/8178980/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5813183/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4765362/
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Resistant Starch – Carbs You Can Eat with Little to No Impact

Resistant Starch – Carbs You Can Eat with Little to No Impact

Resistant Starch – Carbs You Can Eat with Little to No Impact

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Resistant Starch - Carbs You Can Eat with Little to No Impact

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This is my favorite Resistant Starch (as featured):

This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion.

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It’s important that I am honest and to say that this video does have a sponsorship from Muniq, supporting them is a good way to support my channel!

Special Thanks to my team and Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student – for working diligently on research as well!

If you like to have your CAKE and EAT IT, too, this is for you! Today, we’re going over the basics of resistant starch, and the array of health benefits that come from consuming it! Let’s dive in and I’ll see you in the COMMENTS!!

Resistant starches are plant starches that escape digestion in the human stomach and small intestine and make their way down to the large intestine, where your gut bugs live. In this way, they are almost like a cross between a “true (caloric) starch” and fiber. Resistant starches have many of the properties of fiber. Importantly, resistant starches can be fermented by gut bacteria into SCFAs like butyrate to promote gut health.

Also importantly, U.S. food labels classify resistant starches as a fiber (specifically, soluble fiber), not a net carb.

Types of Resistant Starches (RS1-RS4) – Analogies in [square brackets]

RS1 – Physically indigestible because it is protected by physical barriers like cell walls. Found in seeds, beans, and unprocessed whole grain, etc. [Like a medieval soldier in armor]

RS2 – Chemically/enzymatically indigestible. Found in raw potato, green bananas, and some corn starch. [Like a ninja able to evade detection]

RS3 – When a RS2 starch is cooked, it expands and becomes digestible. If it is then cooled later, the starch granule can contract back into a partially indigestible form in a process called “retrogradation.”

The cooking and retrogradation process does change the resistant starch. The most common example of an RS3 food is a baked potato that has been cooled in the fridge overnight. [Like Danny from the Game of Thrones – she had to be burnt (cooked) and then cooled to become the Mother of Dragons]

But will you save a meaningful number of calories by cooling your potatoes? No.

Food Chemistry 2016

This study analyzed the RS3 content of hot or chilled (4°F) potatoes. Per 100g of potato, the chilled potato had 0.45 grams more resistant starch than the hot potato. That means for every 220 Calorie potato (51 grams of carbohydrates) you eat, you “save” only about 6 Calories.

The benefits of RS3 (and other) resistant starches do not derive from calories saved but from their other beneficial health properties, such as butyrate production.

Nature Communications 2015

This study suggests that resistant starches in the traditional South African diet – rural South Africans consume 38 grams of resistant starch per day on average in the form on cooked then cooled corn porridge (RS3) and beans (RS1 and RS3), as compared to 3-6 grams per day for Americans – may protect against colon cancer. This study involved a 2-week food exchange, in which African Americans and rural South Africans switched diets for 2 weeks. As a result of switching diets, cancer markers increased in the South Africans (now eating a low-RS diet) and decreased in African Americans (now eating high-RS). This included a change in the production of the gut protective SCFA butyrate. Results of this study are not conclusive, but they are consistent with the hypothesis that resistant starches can protect against colon cancer.

RS4 – Chemically modified (by human hands) to resist digestion. Examples include cross-linked starches and starch esters. [Like Captain America, synthetically produced but ultra-awesome]

Journal of Nutritional Metabolism 2010

More Benefits of Resistant Starches

International Journal of Colorectal Disease 1999

Resistant starch fermentation makes butyrate and butyrate heals the gut lining: Nutrition Research 2018 meta-analysis

Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student:
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Do CARBS Speed Up Thyroid Production (metabolism)?

Do CARBS Speed Up Thyroid Production (metabolism)?

Do CARBS Speed Up Thyroid Production (metabolism)?

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without carbohydrates your thyroid can’t function that’s what we’ve been led to believe since 1976 so we’re always told that the load up on those carbohydrates just gonna give you that cheat meal effect that’s gonna wrap up your thyroid so your metabolism is just burning hot well that’s not the case anymore see in this video we’re gonna talk about some science that shows that when carbohydrates are out of the equation not even necessarily aggressively but even just a little bit it could potentially allow your metabolism to operate well more efficiently and consequently lead to better body composition results so we’ll cover all the science and you’ll have a clearer understanding of what’s going on first make sure you hit that red subscribe button and then please do hit that Bell icon so you never ever miss our daily videos let’s talk really quick about what happens when you create thyroid hormone in your body tyroid hormone is your metabolism in a lot of ways right but here’s what happens your pituitary gland in your brain has something called TSH thyroid stimulating hormone so it secretes thyroid stimulating hormone and that thyroid stimulating hormone stimulates the thyroid gland to produce something called t4 okay this t4 then goes into the bloodstream and gets converted into t3 t3 is the active form of thyroid and it’s the one that we tend to focus on but it’s really just the end result it’s the full cascade we have to look at so t3 is responsible for a large part of our metabolism at different organ levels if t3 levels are low it’s an indicator that our metabolism is slow if t3 levels are high it’s an indicator that our metabolism is high and we’re losing weight right but that’s not always the case you see in some studies they found that even when the body weight is stable and calories are the same if carbohydrates are removed t3 levels drop which is kind of odd right we see that wait a minute why when we reduce carbs does our t3 level drop even if our calories are high because normally if you decrease your calories yeah then your metabolism will slow down your t3 levels will slow down but how come it’s slowing down even when calories are neutral just when we removed carbohydrates well let’s investigate so there’s some other studies that find that even 23 levels drop because of a restriction of carbohydrates there’s no change in physical performance and no change in the metabolic rate what that means is that t3 levels are lower but it’s not affecting the metabolism ordinarily in a calorie restrictive diet t3 levels go lower and your metabolism just in tandem goes lower to but not in the case of removing carbohydrates so what’s going on here well there’s a doctor named dr. Steven Finney who’s done a lot of research in the world of low carb and thyroid now he hypothesizes that what’s going on is you’re getting more sensitive to the thyroid hormone so you don’t need to produce as much so basically what that means is because your cells within your body can receive the t3 easier the brain and liver and everything can kind of take a little bit of a vacation they can say hey we don’t need to produce as much because the cells are actually getting more efficient at utilizing the little bit that we’re producing now let me say something first low levels of t3 are actually good okay yes they can mean a slower metabolism but they also mean longevity a lot of longevity studies have proven that lower levels of t3 are actually really good and associated with good organ health and living for a long period of time it’s just important to provide your thyroid and provide your body with what it needs to effectively produce thyroid now dr. Finney took a look at 350 different patients of his across various studies and if you look at the images on the screen you can see that in every single one of these studies there wasn’t a single case of hypothyroidism so these are all low-carb studies where he’s looked at pretty aggressive removal of carbohydrates and yes lower levels of t3 but no cases of hypothyroidism where the thyroid stimulating hormone is elevated and I’ll explain that in a second so now we jump over to a study those published in the journal Nutrition of metabolism this is where things get interesting they put people on a low-carb diet for four months and yes they saw a decrease in t3 once again but zero change in the thyroid stimulating hormone now thyroid stimulating hormone remember that’s the hormone that tells the gland to produce thyroid so imagine if you have a problem where you’re not producing enough thyroid for your body’s needs it’s going to tell the brain to produce more hey we need more we need more we need more we’re having a problem here so the brain will typically produce lots and lots and lots of thyroid stimulating hormone in an effort to produce more t3 but it does so to no avail but in this particular case we see a decrease in t3 but no increase in thyroid stimulating hormone now the other thing that we have to ask ourselves is okay is the liver not converting t4 into t3 very well well we’ve run into the same thing right if that was the case we would see a big elevation in t4 because the liver would say hey man I need more of this t4 I’m not able to convert it to t3 right now it’s not working I need more I need more so I can get the job done but in this case the liver saying hey we’re actually cool with just this lower amount of t3 these cells in the body they’re eating it up they’re fine they’re using it efficiently you can chill on the t4 that’s exactly what’s happening so before I get into this next study that is unpublished and that’s kind of the benefit of watching this channel is we have access to a lot of unpublished research I do want to say you still want to take care of your thyroid so there is a link down below to check out thrive market I’ve assembled a thyroid support box with foods that I feel are good for the thyroid foods that are rich in selenium iodine things like that so if you’re looking at just taking care of your thyroid you’re doing a low carb diet anything like that I highly encourage you to check out thrive market they are a big supporter of this channel and they make this channel possible they also extend special pricing and special opportunities to those that watch my channel so if you’re looking for pantry Goods and things like that cheaper than the grocery store highly highly highly recommend that you check them out and take advantage using the link below after you watch this video ok so there’s a really cool doctor named dr. Volek he’s done a lot of interesting research in the world of metabolic health fasting the ketogenic diet everything like that so this is an unpublished study a little bit of research he took a look at 14 overweight participants he put them on a low carbohydrate diet for six weeks and then the next six weeks he put them on a low-fat diet well what’s wild here is he yes saw a decrease in t3 but he saw no change in their resting energy expenditure so he actually measured their resting energy expenditure to see hey is their metabolism itself changing even though their t3 is lower this just confirms what dr. Stephen Finney was talking about so what do we have to look at overall here I think the conclusion that we draw is that carbohydrates aren’t required for thyroid function in fact carbohydrates might be stressing our thyroid out a little bit making it so that the thyroid is having to produce more and another theory is heck maybe just maybe we require thyroid hormone simply to process carbohydrates alone so just because we’re seeing an increase in thyroid doesn’t mean that it’s associated with a faster metabolism because a percentage of that thyroid hormone that’s secreted could hypothetically be allocated just to the metabolism of carbohydrates that hasn’t been proven directly in a study but it also lines up with exactly what we’re talking about right anyhow just some food for thought I’ll see you tomorrow 

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Can your thyroid function properly in the absence of dietary carbs?

You see, in vitro, insulin has been shown to stimulate deiodination of T4 to T3 in hepatocytes (deiodination – the removal of iodine from a compound (as a thyroid hormone))

T4 is converted into T3, the active form of thyroid hormone, by two enzymes called deiodinases

Iodothyronine deiodinases are a subfamily of deiodinase enzymes important in the activation and deactivation of thyroid hormones**

Keto & Thyroid Studies

As we know, starvation and very-low-calorie diets decrease the level of circulating thyroid hormones in the bloodstream

Low-carb and ketogenic diets have also been found to reduce levels of T3 in the bloodstream

Now, a 1976 study, published in The Journal of Clinical Endocrinology and Metabolism, looking at obese people showed that T3 levels dropped significantly during a carb-free 800-calorie diet but didn’t change much on an 800-calorie diet providing at least 50 grams of carbs per day

Keto diets do lead to lower T3 levels, but RMR remains the same

Keto & Thyroid Sensitivity – Dr. Phinney

As mentioned, a reduction in active thyroid hormone (called T3) has been taken as evidence that carbohydrate restriction impairs thyroid function

However, Dr. Stephen Phinney has an alternative explanation as to why this occurs:

“When one is weight stable on a LCHF diet is that the body becomes more responsive to these hormones due to beneficial changes in cell structure and function when in nutritional ketosis – as a result, it can function normally at lower T3 levels

Put another way, a keto diet seems to result in improved thyroid hormone sensitivity (i.e., it takes less hormone to produce the same effect), which, if anything, puts less of a burden on thyroid hormone (T4) production in the thyroid gland and its conversion to T3 in the liver”

“Interpretation of the Data

The only viable interpretation of these data is that ketogenic diets markedly increase tissue sensitivity to T3, and thus serum T3 levels decline while the physiological response to T3 remains normal.

In this scenario, both the thyroid and the liver have to do far less “work” to maintain a normal thyroid physiologic response.”

Dr. Phinney Studies

Study 1:
Study 2:
Study 3:

In addition, a study published in Nutrition & Metabolism in which 28 diabetics were given a LCHF diet for four months, during which their mean TSH values did not change significantly (1.6 to 1.4 uU/L)

4

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Basic Keto: Net Carbs vs Total Carbs

Basic Keto: Net Carbs vs Total Carbs

Basic Keto: Net Carbs vs Total Carbs

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hey it’s Thomas de Lauer here and we’re gonna talk about net carbs versus total carbs and what you need to be paying attention to on a low-carb ketogenic diet because it’s more than just what you hear out there on the Internet so first we’re gonna have to break down what exactly a net carb in a total carb is and I know this might be very simple for a lot of people watching this video but it’s going to help the overall understanding of this video in the first place okay so when you look at a label a nutrition label you’re gonna see carbohydrates and then you’re going to see net carbohydrates and sometimes you’re going to see things like fiber you’re gonna see things like sugar alcohols on that label well those are subtracted from the total fiber content so what that means is if you have a label that says 10 grams of carbohydrates but it has 7 grams of fiber your net carbohydrates are going to be 3 because you take 10 – the fiber and you’re left with 3 of course when you look at sugar alcohols it does the same thing it can really throw you off sometimes because you look at a label of maybe a keto treat or a low-carb cookie or something like that and you’ll see wait a minute it says 22 grams of carbohydrates isn’t this going to kick me out of ketosis what the heck well then you look a little bit further and you see okay well there’s 5 grams of fiber that counts for something but then you see sugar alcohols and that’s going to be anything ranging from a rifra tall xylitol maltitol sorbitol you name it and that might show up as 15 grams well technically it’s a sugar alcohol but it’s technically a carbohydrate but it’s not processed in the body the same way as it doesn’t contribute to your overall blood sugar so when we look at overall total carbs versus net carbs what we’re altima tucking at is what carbohydrates actually affect your blood sugar and only the net carbohydrates affect your blood sugar just because something doesn’t contribute to blood sugar doesn’t necessarily mean that it doesn’t affect your overall ketone levels okay you can still indirectly get affected from that you see for example sugar alcohols still have calories so they’re still going to demand some kind of insulin load they’re still going to demand some kind of processing which in some sort of anecdotal case studies we have seen that effect ketone levels so usually what I recommend doing is when you look at things like fiber or you look at things like sugar alcohol count them as half of what they are now I know that sounds a little confusing so let me explain a little bit more detail and just lay it out for you if you have a label that shows 10 grams of carbohydrates and it shows 5 grams of fiber so technically you’d beat at 5 grams of net carbs well what I recommend you do is count half of that fiber as a fiber let the other half potentially be a net carb so that means that you’re left with rather five net carbs you’re actually left with seven and a half and some of you might be watching this video saying but that’s just wrong that’s not how we see it on the label but the reality is our gut microbiomes are so different from one person to another that we actually break down fibers differently for example one person might have the intermediary bacteria there in their gut to break down some of the starches that another person doesn’t which means if they break down these fibers they could end up with the actual monosaccharides that effectively change our blood sugar so the only way you can truly tell is to test yourself but we can’t look at the big general picture and trust that all fibers are going to be totally guilt free because they do play a part and then we have to ask ourselves well what sugar alcohols should we be concerned with honestly you should be concerned with all sugar alcohols if it ends in O L then you have to be paying attention to it ok even a riff result is technically a sugar alcohol by definition but it does respond a little bit differently in the body you see studies have shown that even erythritol a little bit still gets absorbed and doesn’t necessarily register as blood sugar but it’s doing something which triggers a different hormonal cascade that might affect ketosis although it’s negligible then you look at xylitol about 10% of xylitol actually does affect bugs so if you have copious amounts of xylitol you could very well ultimately affect your blood sugar that does affect your ketone levels so when you’re looking at net carbs and total carbs whether it’s from sugar alcohols or from fiber always count the sugar alcohols and the fiber for half of what they are if it says 10 grams of sugar alcohols count 5 of it if it says 10 grams of fiber count 5 of it and I will go ahead and say for those of you that are watching this channel you know that thrive market sponsors a lot of the content here I have been able to assemble keto boxes through thrive markets so online membership based grocery store allows you to get things delivered right to your doorstep things that I would recommend things that I would endorse groceries that I recommend so if you use the link that’s down below you can access thrive market and check out Thomas’s intermittent fasting boxes Thomas says keto boxes hormone optimization boxes you name it and all those things are going to be foods that are keto friendly so make sure you check them out down below in the description now an additional note on fiber something very very very important if you’re questioning whether fiber is going to potentially kick you out of ketosis or not your best bet is to have more in the way of soluble fiber versus insoluble fiber insoluble fiber is more powerful because it draws water into it and the reason it’s a fiber it’s purely indigestible and it has an osmotic effect where it draws water so you have less risk of it actually affecting your blood sugar then you would with took a typical fibrous fiber that’s still gets broken down into saccharides gets broken down into sugar within your gut if you’ve ever been gassy after having a fibrous food well it’s simply because your body is trying to break it down and you have off gases that are produced because you’re not digesting it but once again if you’re using soluble fiber you end up drawing water into it and that’s what forms the bulk rather than just the gas and the overall fiber itself so anyhow net carbs is not this big daunting thing but you do have to look at it a little bit more conservatively if you’re trying to optimize your ketone levels plain and simple it’s better to err on the side of caution so when you look at the label take it for what it’s worth be very very cautious as always make sure you keep it locked in here in my channel and I’ll see you in the next video 

This Post Was All About Basic Keto: Net Carbs vs Total Carbs.
Basic Keto: Net Carbs vs Total Carbs

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It’s important that I am honest and to say that this video does have a sponsorship from Thrive Market, supporting them is a good way to support my channel!

Which of the 5 TYPES of Keto are for YOU? Carb Cycling, Carnivore, etc:

Ketosis: When to Eat Carbs:

Keto Guides

How to do a Keto Diet: The Complete Guide:

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Full Beginner Keto Meal Plan: Exactly What to Eat:

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Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions:

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Do “Carb Distancing”, if Quarantined

Do “Carb Distancing”, if Quarantined

Do “Carb Distancing”, if Quarantined

New To Keto But Want To Grow Your Knowledge?

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so I have a question have you sort of
fell off the wagon no longer doing keto or IF because you’re in quarantine so
if this is you you not only want to practice social distancing but you want
to practice carb distancing in fact one where the mass to avoid these deadly
carb particles that could be invading your nostrils and tempting you when your
family just ordered out some pizza and junk food that you shouldn’t be eating
some people have this idea that when they go off track they’re going to get
back on track they have to do a sugar detox and I just want to explain that
there’s really no such thing as a sugar detoxification you’re not detoxifying
sugar when you’ve been eating sugar and you come off sugar to get back on the
wagon what happens as you start eating carbs and sugar and so the first place
to feel it is the brain because the brain has been using glucose as its
primary fuel and now you stop consuming the carbs well the brain doesn’t have
any stored sugar it gets its sugar from other places in the body but not in the
brain so you’re gonna tap it out pretty fast and then what’s gonna happen next
is you’re gonna feel cognitive changes you’re gonna start craving sugar okay
and then you might analyst might be hard to believe you might actually give in to
that craving and actually eat some carbs because your body is putting you under
pressure where you actually need to eat those carbs and then you’ll feel great
and you may just have this idea that wow I feel better with carbs maybe my body
works different I need carbs because I feel so much better but in actuality
that got you in trouble in the first place and I’ll explain what to do you
may also notice that you feel stressed depressed anxiety and highly irritable
okay not to mention fatigue all of these
symptoms are not sugar and detoxifying all these symptoms are situation when
you tapped out your stored sugar and you’re lacking whew
to change over your fuel system from glucose to fat unfortunately it doesn’t
happen in a second it’s going to take some time and it usually takes between
two and a half to three days there’s several things that you can do to get
you back on the wagon and get you to burn fat again
now realize that the brain if given the choice between ketones and sugar and
your blood that will always pick the ketones first over your sugar what does
that mean it means that you want to get into ketosis as fast as possible and
that really depends on keeping your carbs low you will not be able to get in
ketosis if you keep your carbs too high you need to know that also MCT oil is a
very inexpensive way to generate ketones fast in the blood and feed those to your
brain as fuel so you start getting rid of these symptoms immediately so that’s
one thing I would recommend I also realize that protein can be used in
place of carbs to bring up your blood sugars okay without creating too much of
a problem unless you’re consuming a lot of protein the other thing that focus on
is enough potassium foods because that’s going to also stabilize your blood
Sugar’s very nicely as in large servings of salad okay or vegetable seven cups
that will help you that will also feed the microbes which then turn that into
something called butyrate which will help stabilize your blood sugars right
there and give you some energy it’s time to get back on the wagon I understand
that you’re probably bored out of your skull but you need to practice carb
distancing and wear that mask to prevent the aroma of your family cooking some of
this food that you probably shouldn’t be eating alright thanks for watching 

This Post Was All About Do “Carb Distancing”, if Quarantined.
Do

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If you’ve had a hard time staying on track with keto and intermittent fasting during quarantine, try these tips to get back into ketosis. 

Timestamps
0:30 Should you do a sugar detox? 
0:55 What happens when you fall off the wagon
2:14 Switching fuel sources 
2:28 What to do to get back into ketosis 

Today we’re going to talk about what to do if you stopped doing keto and intermittent fasting during quarantine and how to get back on track. 

Along with social distancing, you may also want to try carb distancing. Some people think that to get back on keto, they should do a sugar detox. But, there’s really no such thing as sugar detoxification. 

When you stop doing keto and intermittent fasting, the brain starts using glucose as fuel again. But, now you want to get back on track, and you stop consuming carbs and sugar again. Your brain doesn’t have any stored sugar though, so you’re going to feel cognitive changes, such as:

• Sugar cravings 
• Stress
• Depression
• Anxiety 
• Irritability 
• Fatigue 

These are not symptoms of sugar detoxification. They are symptoms of lacking fuel. Changing over your fuel system from glucose to fat takes some time. The brain prefers ketones over sugar. This means that you want to get into ketosis as fast as possible. 

Things that can help get you back in ketosis fast:

1. MCT oil 
2. Consume protein 
3. Lower your carbs 
4. Increase foods high in potassium (vegetables)

Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg’s Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

Thanks for watching! I hope these tips help you get back into ketosis even in quarantine.

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