Strong By Design Podcast

Team CriticalBench
  • 4.9 (276)
  • FITNESS
  • UPDATED WEEKLY

We believe that you are STRONG BY DESIGN. We believe you were made in God’s image to have a strong body, mind and spirit. The Strong by Design podcast is the #1 resource for strength, health, and fitness solutions in the world. Tune in for expert interviews, fitness tips, nutrition advice, free workout sheets, supplement giveaways all while being encouraged, inspired and entertained. Brought to you by Critical Bench who reaches over 30 million fans per month between our email newsletter, YouTube, Instagram and Facebook. If you're interested in being a guest on the show or doing a collaboration please send an email to strongbydesignpodcast@gmail.comNew Episodes go LIVE every week on Wednesday and sometimes bonus releases on Saturday. So let’s get ready to unlock your potential and transform your life!

  1. Ep 424 Why Do I Keep Doing What I Hate?

    MAR 4

    Ep 424 Why Do I Keep Doing What I Hate?

    Send a text Have you ever known exactly what you should do… and still done the opposite?  In Romans 7:15–20, the Apostle Paul describes one of the most relatable struggles in the entire Bible: “For what I want to do I do not do, but what I hate I do.” In this episode, Coach Chris Wilson unpacks Paul’s raw honesty about the internal war between the desire to obey God and the pull of the sinful nature. This isn’t just about bad habits — it’s about the deeper spiritual conflict every believer faces. You’ll learn: • Why the struggle with sin doesn’t mean your faith is fake • The difference between conviction and condemnation • The two common traps that keep Christians stuck (shame and self-reliance) • Why willpower alone can’t defeat the flesh • How Romans 8 provides the hope and power that Romans 7 exposes If you’ve ever felt frustrated, discouraged, or tired of repeating the same cycle — this conversation will remind you that the fight itself is evidence of spiritual life.  The war within is real… but so is the Spirit of God. Your struggle is not proof that God has left you. Sometimes it’s proof that He’s working. Scripture: Romans 7:15–20 (NIV), with references to Romans 7:24–25 and Romans 8:1-4, 26-28. Time Stamps 0:00 – Is your struggle proof you’re spiritually alive? 0:32 – Welcome to the Strong by Design podcast! 0:55 – Join host Chris Wilson for today’s special solo episode 4:51 – Why you keep doing the very thing you hate 6:59 – The inner battle nobody talks about 8:35 – Is it lack of discipline or spiritual warfare? 10:32 – Why the fight doesn’t mean you’ve failed God 13:40 – The two subtle lies that keep you stuck 15:45 – Why “trying harder” keeps backfiring 17:42 – The turning point that changes everything 18:23 – From constant defeat to unexpected power 19:14 – What if freedom is already available? 21:42 – Why the struggle shouldn’t shock you 22:16 – The secret strength found in confession 23:02 – Surrender: the daily move that shifts everything 27:08 – Why you can stop chasing perfection 27:28 – Could the struggle mean God is at work? 29:14 – You’re not broken — you’re in a battle! 30:32 – Please share and leave ratings & reviews for the SBD podcast! Resources: YouVersion Bible App Connect with Chris: Instagram Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Support the show Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

    33 min
  2. Ep 423 More Than Muscles: How Strength Training Builds Resilience and Identity ft. Alena Alsruhe

    FEB 18

    Ep 423 More Than Muscles: How Strength Training Builds Resilience and Identity ft. Alena Alsruhe

    Send a text What if strength training was about more than building muscle? In this powerful conversation, Coach Chris sits down with licensed professional counselor, EMDR-certified therapist, and strength coach Alena Alsruhe to explore how physical strength becomes a pathway to emotional resilience, spiritual depth, and personal transformation. Rooted in John 10:10 and the promise of an abundant life, this episode dives into the healing power of movement, the science behind trauma recovery, and why resistance training is one of the most overlooked tools for mental health. Alena shares how EMDR works, how pain can be transformed into purpose, and why physical challenges shape mental toughness in ways comfort never can. You’ll also hear how strength training uniquely empowers women to stop shrinking, reclaim their confidence, and step fully into who they were created to be. From the importance of presence over platitudes when walking through pain, to the restorative power of nature and sunlight, this conversation is packed with wisdom for anyone navigating a hard season. If you’re looking to build more than muscles—if you want to build resilience, identity, and faith—this episode is for you.     Time Stamps 0:00 - The secret to living fully | John 10:10 0:56 - Welcome to the 'Strong by Design' podcast 1:52 - Meet Licensed Professional Counselor & Strength Coach Alena Alsruhe 5:18 - EMDR: What it is and why it matters 9:48 - Where Alena's love for strength training began 12:39 - More than muscle: The spiritual power of moving your body  16:18 - Starting your health journey? Listen to THIS! 18:24 - Why physical challenges make you mentally tough 25:44 - How strength training empowers women 33:56 - How pain becomes purpose and power 40:20 - Presence > platitudes: Walking w/ people through their pain 46:12 - The healing power of nature and sunlight 51:30 - Alena shares highlights from the 'Strong & Beautiful' conference  1:00:05 - In a hard season? This one small step can change everything       Resources: Alena’s Counseling Website – www.alenaalsruhe.com Alena’s New Coaching Website – www.thealohawellnesscolletive.com Alena’s - YouTube Channel EMDR and credible counselor network Short video Alena mentioned about Trauma    Connect with Alena: Instagram   Connect with Chris: Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Support the show Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

    1h 7m
  3. Ep 422 Food Pyramid Scandal - the 'Worst Crime' ever committed in the US? ft. William Grazione [PART 2]

    FEB 7

    Ep 422 Food Pyramid Scandal - the 'Worst Crime' ever committed in the US? ft. William Grazione [PART 2]

    Send a text In Part 2 of this powerful conversation, Coach Chris Wilson is back with nutrition and weight-loss expert William Grazione (The Educated Dieter) to dig even deeper into the real reasons people struggle with fat loss, cravings, and lasting health change. This episode breaks down why your body craves the wrong foods, how ultra-processed foods hijack blood sugar and appetite, and why most diets fail because they ignore the fundamentals of whole foods, fiber, and consistency. Chris and William also discuss how fasting can impact the brain and hunger signals, when carbs actually make sense for performance and muscle growth, and why “detox” is often misunderstood. You’ll also hear practical strategies like the “90% trick” for dieting success and simple daily habits that make staying on track feel effortless. Plus, the conversation wraps with an important discussion on Apple Cider Vinegar, gut health, and how ACV gummies may support appetite control and healthier blood sugar levels. If you want real nutrition talk without the nonsense — this is the episode.     Time Stamps 0:00 – Why your body craves the wrong foods 0:56 – Welcome to the Strong by Design Podcast! 1:49 – The whole-food rule most diets ignore 4:55 – Fiber vs. Ultra-Processed Foods: The blood sugar battle 5:51 – The surprising brain hack in fasting 6:43 – When to eat carbs to fuel performance and build muscle 7:44 – The story behind 'Family Fueled Nutrition' 10:37 – Discover the amino acid that builds muscle fast 12:42 – Apple Cider Vinegar’s surprising effect on appetite and sugar 13:45 – Eating healthy? Your body might disagree 16:29 – Why your health keeps stalling, and how to fix it 18:05 – What truly happens during a detox? 21:02 – The simple habit that keeps nutrition on track 25:13 – The 90% trick that makes dieting easy 29:48 – Discover the diet rule nobody talks about 31:47 – How tiny, consistent steps lead to lasting change 34:12 – One gummy a day for a healthier gut? Try ACV gummies 35:50 – Why it’s never too late to take control of your health 36:28 – Please share and leave ratings & reviews for the SBD podcast!   Resources: TheEducatedDieter.com   Connect with William: Instagram   Connect with Chris: Instagram Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Support the show Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

    39 min
  4. Ep 421 Food Pyramid Scandal - the 'Worst Crime' ever committed in the US? ft. William Grazione [PART 1]

    FEB 4

    Ep 421 Food Pyramid Scandal - the 'Worst Crime' ever committed in the US? ft. William Grazione [PART 1]

    Send a text Did the original Food Pyramid quietly help create America’s modern health crisis? In this eye-opening episode of the Strong by Design Podcast, Coach Chris Wilson sits down with nutrition and weight-loss expert William Grazione (The Educated Dieter) to unpack one of the most controversial topics in modern nutrition history — the 1992 Food Pyramid and its long-term consequences. This isn’t political spin or diet culture noise. It’s a fact-based, no-nonsense discussion about how government nutrition guidance, ultra-processed foods, and profit-driven food systems collided — and why obesity, diabetes, and metabolic disease exploded in the decades that followed. You’ll learn how ultra-processed foods became “normal,” why cereal and refined carbs sabotage blood sugar, and why most dieting strategies fail people long-term. Chris and William also break down why body composition matters more than the scale, how muscle protects your metabolism, and what actually works if you want to lose fat and keep it off. This is Part 1 of a powerful two-part conversation that challenges outdated nutrition advice and gives you a smarter framework for health. Look for Part 2 of this conversation on Saturday, Feb. 7th.   Time Stamps 0:05 – Did the Food Pyramid set up a whole generation for disease? 0:54 – Welcome to the Strong by Design podcast! 03:39 - Join Coach Chris along with our special guest William Grazione 9:01 – How the old Food Pyramid made ultra-processed foods “normal” 9:24 – The shocking public health disaster they don’t want you to know about 10:07 – Know who really profited from the original 1992 Food Pyramid 16:51 – Why ultra-processed foods are literally designed to be addictive 21:17 – Why cereal spikes your blood sugar—and leaves you starving 23:37 – Learn why 'body composition' matters more than what you weigh 25:30 – Discover why building muscle is the secret most diets ignore 27:38 – Why dieting often makes you gain back more fat 35:13 – Could swapping carbs for protein fix America’s health? 48:19 – The Biggest Loser study: Extreme dieting and metabolic damage 49:01 – Learn a smarter way to diet that actually keeps weight off 51:45 – Can a short fast reset insulin resistance? 54:04 – How to go from pre-diabetic to normal blood sugar in 5 days 01:04:45 – Make sure to come back for Part 2! Share and leave ratings & reviews for the SBD podcast!   Resources: TheEducatedDieter.com   Connect with William: Instagram   Connect with Chris: Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Support the show Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

    1h 7m
  5. Ep 420 The Biggest Loser 'Fit for TV' REACTION

    JAN 21

    Ep 420 The Biggest Loser 'Fit for TV' REACTION

    Send a text What really happened behind the scenes of The Biggest Loser—and what did it cost the contestants? In this episode of the Strong by Design Podcast, Coach Chris Wilson is joined by fitness industry veteran Mike Westerdal and super fan and fitness enthusiast Lindsay Hurley for a powerful reaction to Netflix’s eye-opening documentary Fit for TV: The Reality of The Biggest Loser.  Together, they break down how one of the most popular reality TV shows of all time captivated millions through extreme transformations—while quietly pushing bodies to dangerous limits. From brutal workouts and starvation-level diets to near-death moments, abuse allegations, and massive rebound weight gain after the cameras stopped rolling, this conversation exposes why extremes make great television—but terrible health strategies. You’ll hear why responsible coaches would never train clients this way, how rapid weight loss wrecks metabolism, and what the show actually changed in the fitness and reality TV industries. Most importantly, this episode drives home the lesson that real transformation isn’t flashy—it’s built on consistency, sustainability, and long-term habits. If you’ve ever been inspired, disturbed, or conflicted by transformation TV, this is a must-listen conversation that separates entertainment from evidence-based health. Listen in, share the episode, and leave a rating and review to support the Strong by Design Podcast.   Time Stamps 0:00 – See how abuse claims sparked controversy 01:10 — Welcome to the Strong by Design podcast! 01:34 — Coach Chris with special guests Lindsay Hurley and Mike Westerdal 1:55 – Uncover what 'Fit for TV' revealed about The Biggest Loser 3:02 – Find out why extreme transformations hooked millions 3:32 – See what happens when weight loss goes too far 6:02 – Understand how rapid weight loss strains the body 8:59 – Peek behind the scenes of brutal workouts and diets 10:10 – Hear why coaches would not train clients this way 13:30 – Follow heroes, villains, and a near-death moment 14:50 – Learn what happens after the show 16:45 – Find out why rebound weight gain happens 23:32 – Discover how the show carried NBC and changed reality TV 28:04 – See when challenges pushed bodies too far 31:27 – Why extremes make great TV—but terrible health 36:50 – Explore what a billion-dollar show really changed 40:02 – Find out how consistency beats extremes 44:15 – See why sustainable change always wins 45:42 - Please share and leave ratings & reviews for the SBD podcast!   Resources: Check out Fit for TV: The Reality of the Biggest Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Support the show Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

    49 min
  6. Ep 419 Peptides, GLPs & Fat Loss ft. Dr Ron Eccles

    JAN 7

    Ep 419 Peptides, GLPs & Fat Loss ft. Dr Ron Eccles

    Send a text Losing weight after 40 can backfire if it’s done the wrong way—and in this episode of the Strong By Design Podcast, we uncover why that matters more than ever. Coach Chris Wilson sits down with Dr. Ron Eccles to explore the growing role of peptides and GLP-based therapies in sustainable weight and fat loss.  Dr. Eccles breaks down peptides in simple terms, explaining how gut hormones like GLP-1, GLP-2, and GIP influence hunger, metabolism, and body composition. Together, they discuss why weight loss alone doesn’t equal better health—and how preserving muscle, protecting joints, and improving metabolic health must be part of the equation. The conversation also tackles America’s declining health outcomes, the concept of the “bliss point” in eating behavior, and what truly happens after you reach your target weight. Dr. Eccles shares insights on emerging peptide technologies, common myths around GLPs, and why lifestyle factors like sleep, movement, and nutrition determine long-term success.  You’ll also hear real-world lessons from clinical practice, including differences between men and women and the key health metrics that actually matter. This episode is a must-listen for anyone curious about modern weight-loss solutions and how to approach them safely, intelligently, and with long-term health in mind.   Time Stamps 00:00 – Lose weight the wrong way: Hidden dangers for anyone over 40 00:56 — Welcome to the Strong by Design podcast! 02:20 – Join Coach Chris and special guest Dr. Ron Eccles 03:11 – Dr. Ron’s 4 pillars of life balance—and why health is a top priority 05:06 – Peptides explained: What they are and how they work 06:56 – Discover the peptide that started it all 10:38 – GLP-1, GLP-2, and GIP: the gut peptides that silence hunger 12:53 – Why losing weight isn’t the same as building a better body 14:48 - Discussion of the abysmal health outcomes in America 16:59 – The concept of the “Bliss Point” explained 19:06 – What comes next? 3 options after hitting your target 21:02 – Next-level peptides: control appetite, burn fat, and save muscle 26:50 – The future of peptides: No injections required 29:12 – Debunking myths about GLPs 33:30 – How chronic joint pain affected Dr. Eccles's wife 36:33 – Weight loss differences between men and women 37:56 – The 5 key metrics Dr. Eccles tracks with his clients 39:18 – The science behind Alpha Shred revealed 43:35 – Lifestyle factors that make peptides work 47:02 – Why sleep is essential for brain health 53:31 – Key advice before your peptide journey 55:39 – Why some “unconventional” doctors get it right 1:00:26 - Stay connected beyond the episode with Ron Eccles 1:03:23 - Fu Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Support the show Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

    1h 9m
  7. Ep 418 I Can Do ALL Things Through Christ Who Strengthens Me (Christmas Special)

    12/24/2025

    Ep 418 I Can Do ALL Things Through Christ Who Strengthens Me (Christmas Special)

    Send a text In this special Christmas episode, Coach Chris Wilson and Jared Haley reflect on the deeper meaning of the season through the lens of Philippians 4:4–13.  While many know verse 4:13 by heart, this conversation slows down to explore the powerful truths that come before it—rejoicing in the Lord, trusting God in prayer, and experiencing peace that surpasses all understanding.  Chris and Jared discuss what it truly means to live as peacemakers, and how peace begins in our own hearts and minds. Drawing from Scripture, they talk about the responsibility we have to take our thoughts captive and focus on what is true, noble, and praiseworthy.  The episode also challenges listeners to move beyond simply hearing God’s Word and into living it out through obedience and trust. Ultimately, this conversation points back to Christ as the source of our strength, peace, and hope. Especially during the Christmas season, it’s a reminder that we are not meant to do life on our own.  In Christ, we find the strength to walk forward—no matter the circumstances. This episode is an invitation to slow down, reflect, and rediscover the peace only Jesus can give. Merry Christmas! Time Stamps 00:00 - The Peace of God that Transcends all understanding 00:47 — Welcome to the Strong by Design podcast! 01:12 - Join Hosts Chris and Jared for today’s exciting Christmas special 02:50 – Christmas decorations and putting up the tree 06:50 – A Thanksgiving meme that sends them into laughter 08:58 – The powerful lessons in the book of Philippians 13:00 – Redefining what PEACE actually means 16:40 – Learn how to protect your heart and mind 20:15 - How negative thinking hijacks your mind 26:55 - Small actions that make you a peacemaker 32:00 - Chris and Jared on the hard truth about peacemaking 35:52 - The brain hack nobody told you about 38:55 - This is the peace the world can’t offer 44:00 - Why Philippians 4:13 isn’t exactly what you think 48:25 - The Christmas blessing you need to hear  Resources: YouVersion Bible App Connect with Jared: Instagram Connect with Chris: Instagram Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Support the show Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

    54 min
  8. Ep 417 - Is “Pickleball Shoulder” the New Tennis Elbow? ft. Coach Zach Zenios & Andy Tzinberg

    12/10/2025

    Ep 417 - Is “Pickleball Shoulder” the New Tennis Elbow? ft. Coach Zach Zenios & Andy Tzinberg

    Send a text In this special episode of the Strong by Design Podcast, host Coach Chris Wilson sits down with Coach Zach Zenios, creator of Ageless Shoulders, and Coach Andy Tzinberg, a seasoned pickleball instructor, for an eye-opening discussion about shoulder health and longevity on the court.  Together, they explore why pickleball has exploded in popularity—especially among players over 50—and the hidden toll it can take on your body if you’re not prepared. You’ll discover what makes pickleball so addictive, the real reason so many players develop shoulder pain, and how small daily habits can make or break your performance. Coach Zach breaks down the concept of Frozen Blood Flow and explains why dynamic movement—not rest or ice—is the secret to lasting joint health. Coach Andy shares practical insights from his years coaching players of all levels, including smart warm-up strategies and techniques to avoid repetitive stress. Stay tuned as the conversation dives into the power of Indian Club training and how the Ageless Shoulders program is helping players restore mobility, strength, and confidence—so they can keep playing the game they love, pain-free, for years to come.   Time Stamps 00:46 — Welcome to the Strong by Design podcast! 01:19 — Host Chris Wilson with special guests: Coaches Zach Zenios & Andy Tzinberg 01:58 — What you’ll uncover in today’s episode 03:20 — Get to know Coach Zach & Coach Andy 06:25 — Why pickleball is exploding and what draws people in 10:59 — Pickleball rating system… decoded 14:28 — How Andy went from the classroom to the pickleball court 16:22 — Inside Coach Zach’s daily routine 21:10 — What really attracts people to pickleball 24:58 — Smart strategies for managing repetitive stress 28:40 — One thing you should never forget before playing 33:32 — Secrets to staying injury-free and performing at your peak 41:25 — Hear Andy’s first-ever Indian Club experience 45:13 — Tips for anyone struggling with body pain 49:25 — What really happens when we stop moving dynamically? 53:44 — What’s the most dominant motion in pickleball? 58:18 — How do you train to truly get better? 01:04:19 — Surprising ways Indian Clubs reshape your body and movement 01:09:15 — Andy opens up about how the game transforms people’s lives 01:11:46 — How Ageless Shoulders can help you—revealed here! 01:13:26 — Curious about the Ageless Shoulders program? 01:14:39 — Please share and leave ratings & reviews for the Strong by Design podcast!     Resources: AgelessShoulders.com   Con Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Go to criticalnutritionlabs.com/sbd Use code STRONGMEN25 for 25% off your order 💪 Grab our FREE report - The 7 Worst Testosterone Killers https://criticalbench.com/7worst Support the show Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

    1h 18m
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About

We believe that you are STRONG BY DESIGN. We believe you were made in God’s image to have a strong body, mind and spirit. The Strong by Design podcast is the #1 resource for strength, health, and fitness solutions in the world. Tune in for expert interviews, fitness tips, nutrition advice, free workout sheets, supplement giveaways all while being encouraged, inspired and entertained. Brought to you by Critical Bench who reaches over 30 million fans per month between our email newsletter, YouTube, Instagram and Facebook. If you're interested in being a guest on the show or doing a collaboration please send an email to strongbydesignpodcast@gmail.comNew Episodes go LIVE every week on Wednesday and sometimes bonus releases on Saturday. So let’s get ready to unlock your potential and transform your life!

Information

  • Creator
    Team CriticalBench
  • Years Active
    2018 - 2026
  • Episodes
    452
  • Rating
    Clean
  • Copyright
    © 2026 Strong By Design Podcast
  • Show Website
    Strong By Design Podcast

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