Feel Good Alcohol-Free with Lindsay Hennekey

Lindsay Hennekey
  • 5.0 (11)
  • Health & Fitness

Hi, I'm Lindsay Hennekey, Sober Coach and Founder of Feel Good AF. This is a podcast for women who are sober or sober curious, looking for support in navigating a life without alcohol. I'm so glad you are here.  You may be thinking: What does an alcohol-free life look like for me? How do I live a life without drinking that doesn’t feel like I am missing something? How do I move beyond alcohol and into the elevated version of myself that I know is inside of me.  You are a hardworking, high-achieving, successful woman in so many areas of your life, who deserves to find a solution to the one big issue that has been holding you back. The solution exists and that's what this podcast is all about.  Each episode we'll cover one area of the Feel Good AF methodology - why moderation doesn't work, what to do when you have a slip, how to celebrate milestones, where you will find your alcohol-free community - and everything in between.  You'll be hearing a lot from me, but I'll also be bringing in a wide range of incredible women to share their stories, expertise, tips & advice, and so much more. Follow Feel Good Alcohol-Free wherever you get your podcasts, and subscribe to my YouTube channel for video episodes. Thanks for listening! Lindsay is your sober coach, not a health professional. If you are chemically dependent on alcohol, consult your doctor on the steps you need to take to safely detox. 

  1. 5d ago

    Episode 77: Alcohol + Perimenopause: Is wine making your symptoms worse?

    Have you ever wondered whether alcohol is making your perimenopause symptoms worse—or if what you're experiencing is simply part of getting older? In this episode, Lindsay Hennekey gets honest about the confusing overlap between alcohol and perimenopause, from 3 a.m. wakeups and night sweats to anxiety, irritability, low energy, brain fog, and the feeling that wine just doesn't affect you the way it used to. Lindsay explores why alcohol deserves to be part of the conversation when you're trying to understand what's happening in your body. She also talks about the temptation to change everything—your workouts, supplements, diet, sleep routine, skincare, and hormone strategy—while giving alcohol a free pass. But what if removing alcohol could give you some of the information you've been looking for? In this episode: Why alcohol deserves a place in the perimenopause conversationHow alcohol can affect your sleep and contribute to those 3 a.m. wakeupsWhy wine may suddenly affect you differently than it did in your 20s and 30sThe difference between getting temporary relief from alcohol and getting the results you actually wantHow alcohol can contribute to the cycle of exhaustion, anxiety, and reaching for another drinkWhy high-achieving women are often willing to change everything except their drinkingThe connection between alcohol, calories, and weight management during perimenopauseWhy taking a meaningful break from alcohol can be a powerful experimentWhat you can learn by paying attention to your sleep, energy, anxiety, mood, and other symptoms without alcoholWhy stopping drinking doesn't magically cure perimenopause—and why that's not the pointWhat to do when you already know you'd feel better without alcohol but still want the drink at 5:30 p.m.Why knowing alcohol isn't helping isn't always enough to change your behaviorThe importance of having new ways to cope with stress, discomfort, boredom, celebration, and connectionHow identity, practice, and self-trust help you build an alcohol-free lifeWhy every alcohol-free decision creates evidence that you can trust yourselfIf you're in perimenopause and feel like your body suddenly changed all the rules, this conversation is for you. You don't have to blame alcohol for every symptom. And you don't have to assume every symptom is caused by perimenopause, either. Instead, get curious. Remove one variable. Pay attention to what changes—and just as importantly, what doesn't. And if you already know alcohol isn't helping but you're still struggling to stop going back to it, the work may not be about learning more about alcohol. It may be about learning what to do at 5:30 p.m., on the stressful Wednesday, after a terrible night's sleep, at dinner with friends, or when you simply want to escape how you're feeling. You don't have to decide today that you'll never drink again. You can start by practicing becoming the woman you want to be—and building the evidence that you can trust yourself. If you found this episode was helpful, here is another you might enjoy: Episode 64: Alcohol, Perimenopause, and Feeling Good Again Join Lindsay for Feel Good AF Friday: Lindsay is hosting a free live workshop on September 25 at 12 p.m. Eastern focused on why you can know exactly what you want to do about your drinking and still struggle to trust yourself to follow through. Register using the link in the show notes. And remember: You have better things to think about than drinking. Support the show Here's how you can stay connected:  🗓️ Schedule a 30-minute Discovery Call👩‍💻 Sign-up for Feel Good AF Coaching📱Follow along on Instagram📰 Subscribe to the Feel Good AF newsletterAnd remember, Lindsay is a sober coach, not a health professional. If you are chemically dependent on alcohol (or think you might be), consult your doctor on the steps you need to take to safely detox.  Intro/Outro Music Credit: Cozy Lofi Beat - Split memmories by Idoberg Sober curious women. Quit drinking without AA, How to quit drinking for High Achieving women.

    Episode 77: Alcohol + Perimenopause: Is wine making your symptoms worse?

  2. Sep 2

    Episode 76: Make Sober September Help You Quit Drinking

    Have you ever completed 30 days without alcohol, felt amazing, and then found yourself right back in the same drinking pattern a few weeks later? In this episode, Lindsay breaks down why taking a 30-day break from alcohol can be incredibly valuable but why completing Sober September, Dry January, or another alcohol-free challenge doesn't necessarily mean you've changed your relationship with alcohol. After years of using 30-day breaks as proof that she could control her drinking, Lindsay knows firsthand what it feels like to make it through the month only to return to the same daily negotiation: Am I drinking tonight? How much? When can I start? Maybe I'll just wait until Monday. In this episode, she explores what happens when you stop focusing only on the number of alcohol-free days and start looking at the patterns, situations, relationships, and emotions that make drinking feel like the answer. In this episode: Why 30 alcohol-free days and lasting change aren't necessarily the same thingHow alcohol can become part of your workday transitions, celebrations, relationships, and coping strategiesWhy generic advice like "practice self-care" isn't always enoughHow to identify what happens right before the thought of drinking beginsWhy your hardest drinking moments can reveal exactly where your plan needs workHow to prepare for the end of the workday, Friday nights, social events, and other high-risk situationsWhat to say when friends, coworkers, or your partner ask about your decision not to drinkHow to ask your partner for the kind of support you actually needWhy drinking during an alcohol-free challenge doesn't mean you've failedHow to use difficult moments as information instead of turning them into shameThe difference between enduring the absence of alcohol and learning how to live without making alcohol the answerWhy self-trust comes from collecting evidence that you can rely on yourselfLindsay's Identity, Practice, and Trust approach to lasting changeWhen another 30-day challenge may not be what you actually needIf you've done Sober September, Dry January, or multiple alcohol-free challenges and keep finding yourself back in the same drinking loop, this episode is for you. You don't need another perfect streak. You may need to understand what happens in the moments when your old plan falls apart—and build a new plan around your actual life. And if this is your first alcohol-free break, let September give you information. Pay attention to when you want to drink, what happens beforehand, what you're expecting alcohol to do for you, and what becomes easier or harder without it. You don't need to wait for a new month, a Monday, or perfect conditions to make a change. The goal isn't simply to prove that you can go 30 days without drinking. It's to start building a life where you can trust yourself around alcohol. Support the show Here's how you can stay connected:  🗓️ Schedule a 30-minute Discovery Call👩‍💻 Sign-up for Feel Good AF Coaching📱Follow along on Instagram📰 Subscribe to the Feel Good AF newsletterAnd remember, Lindsay is a sober coach, not a health professional. If you are chemically dependent on alcohol (or think you might be), consult your doctor on the steps you need to take to safely detox.  Intro/Outro Music Credit: Cozy Lofi Beat - Split memmories by Idoberg Sober curious women. Quit drinking without AA, How to quit drinking for High Achieving women.

    Episode 76: Make Sober September Help You Quit Drinking

  3. Aug 26

    Episode 75: The Truth About Rock Bottom, Relapse & Recovery with Ryan Kennedy

    Have you ever wondered if you can change your relationship with alcohol without having to identify as an “alcoholic,” follow a specific recovery program, or hit rock bottom first? In this episode, Lindsay sits down with Ryan Kennedy, host of Rock Bottom With Ryan, to talk honestly about addiction, recovery, vulnerability, AA, and finding your own path to sobriety. After years of heavy drinking, repeated attempts to control his alcohol use, hospitalizations, injuries, seizures, and relapse, Ryan finally reached a point where he knew he needed help. Now, nearly two years sober, he’s using his experience to help others through honest conversations about recovery, mental health, trauma, and second chances. Ryan and Lindsay also discuss his unique approach to AA — embracing the community and connection while taking what resonates and leaving what doesn’t. In this episode:  Ryan’s journey through addiction, relapse, and recovery  Why you don’t have to hit rock bottom to change your drinking  How comparing your drinking to others can keep you stuck  Finding your own approach to AA and recovery  The power of community, friendship, and connection  Why vulnerability can be a turning point in recovery  How shame and emotional avoidance can fuel drinking  Why you don’t need a label to change your relationship with alcohol  The “normal drinker” mindset and why it can keep you stuck  How sobriety can unlock your potential  Ryan’s plans to become a sober coach If you've been questioning your drinking but don't relate to traditional recovery language, this conversation is for you. You don't have to call yourself an alcoholic, hit rock bottom, or follow someone else's path. Sometimes the first step is simply being honest about what alcohol is actually adding to or taking away from your life. Take what resonates, leave what doesn’t, and remember that you get to build a path that works for you. About Ryan Kennedy Ryan Kennedy is the creator and host of the Rock Bottom with Ryan podcast. After overcoming years of addiction, Ryan now shares honest conversations about recovery, mental health, and second chances. As he prepares to become a sober coach, he’s also building a business dedicated to promoting individuals, organizations, and businesses making a positive impact in the recovery and mental health community. Ryan is a passionate advocate for people recovering from alcohol and drug addiction, while also raising awareness about trauma, abuse, grief, and the challenges that can contribute to addiction and mental health struggles. Through his work, he’s helping break the stigma and show that healing, hope, and long-term recovery are possible. Connect with Ryan Instagram: @rockbottomwithryan Podcast: Rock Bottom with Ryan on Spotify YouTube: Rock Bottom With Ryan  TikTok: Rock Bottom With Ryan  Email: rockbottomwithryan@gmail.com Support the show Here's how you can stay connected:  🗓️ Schedule a 30-minute Discovery Call👩‍💻 Sign-up for Feel Good AF Coaching📱Follow along on Instagram📰 Subscribe to the Feel Good AF newsletterAnd remember, Lindsay is a sober coach, not a health professional. If you are chemically dependent on alcohol (or think you might be), consult your doctor on the steps you need to take to safely detox.  Intro/Outro Music Credit: Cozy Lofi Beat - Split memmories by Idoberg Sober curious women. Quit drinking without AA, How to quit drinking for High Achieving women.

    Episode 75: The Truth About Rock Bottom, Relapse & Recovery with Ryan Kennedy

  4. Aug 19

    Episode 74: Things I tried before admitting Moderation wasn't working

    🎟️ Reserve your free seat for Lindsay's live summer workshop series: Free Feel Good AF Summer Workshops Are you tired of making rules around drinking, taking breaks, starting over on Mondays, and still finding yourself back in the same cycle? In this episode of the Feel Good Alcohol-Free Podcast, Lindsay reflects on the many strategies she used to try to control her drinking before realizing that moderation was actually keeping her stuck. From endless drinking rules and fresh starts to quit-lit books, sober retreats, and 30-day breaks, she shares what she learned from each attempt and why information alone wasn't enough to create lasting change. Lindsay explains why moderation can keep alcohol at the center of your life, how the constant mental negotiation becomes exhausting, and why you don't have to wait until your drinking is "bad enough" to decide that it's no longer working for you. You'll discover: Why constantly creating new drinking rules can keep you trapped in the moderation cycleHow "I'll start again Monday" can turn one drinking decision into days of abandoning your goalsWhy consuming more information about alcohol isn't always the same as taking actionThe difference between knowing what to do and actually practicing new behaviors in real lifeHow 30-day breaks like Sober September or Dry January can provide valuable information without becoming another way to earn permission to drinkWhy your intention for an alcohol-free break matters more than simply making it through the monthHow to communicate your decision not to drink without overexplaining or making excusesWhy you don't need to prove that your drinking is "bad enough" to make a changeThe question Lindsay believes is more useful than comparing your drinking to someone else'sHow alcohol can become the automatic answer to stress, boredom, celebration, connection, and the end of a difficult workdayWhy treating a slip as information rather than failure can help you keep moving forwardHow identity, practice, and self-trust work together to create lasting changeWhy self-trust is built through the evidence you collect every time you follow through on a decisionPractical ways to create three alcohol-free wins in the next 48 hoursWhy eating before your usual drinking window can make a bigger difference than you might expectHow to identify the situations where you're most likely to negotiate with yourself about drinkingWhy you are allowed to change your relationship with alcohol simply because your current experience is no longer acceptable to youIf you've spent years trying to moderate, making promises to yourself, taking breaks, reading the books, or waiting for the perfect Monday to begin again, this episode is a reminder that none of those attempts were wasted. They gave you information. The goal isn't to find a better rule that allows you to keep drinking without the consequences. It's to discover what your life can look and feel like when alcohol no longer needs to be the answer and to build the skills and self-trust that make that life possible. Support the show Here's how you can stay connected:  🗓️ Schedule a 30-minute Discovery Call👩‍💻 Sign-up for Feel Good AF Coaching📱Follow along on Instagram📰 Subscribe to the Feel Good AF newsletterAnd remember, Lindsay is a sober coach, not a health professional. If you are chemically dependent on alcohol (or think you might be), consult your doctor on the steps you need to take to safely detox.  Intro/Outro Music Credit: Cozy Lofi Beat - Split memmories by Idoberg Sober curious women. Quit drinking without AA, How to quit drinking for High Achieving women.

    Episode 74: Things I tried before admitting Moderation wasn't working

  5. Aug 12

    Episode 73: Alcohol, Brain Health & Dementia: What Every Woman Needs to Know with Rachel Wiley

    🎟️ Reserve your free seat for Lindsay's live summer workshop series: Free Feel Good AF Summer Workshops Have you ever wondered whether your drinking today could affect your brain decades from now? Many women worry about memory changes as they get older but don't realize how closely brain health, alcohol, and everyday lifestyle habits are connected. In this episode, Lindsay sits down with occupational therapist and dementia care specialist Rachel Wiley to explore the relationship between alcohol, cognition, dementia, and healthy aging. Rachel shares her expertise on how the brain changes over time, the lifestyle factors that support long-term cognitive health, and why early awareness matters. Together, they also discuss the often-overlooked impact of caregiving, why caregivers are at higher risk for burnout, and how alcohol can become a coping mechanism during one of life's most stressful seasons. You'll discover: The difference between cognition, cognitive impairment, dementia, and Alzheimer's diseaseThe six pillars of brain health and how they support healthy agingWhy social connection, sleep, movement, and meaningful activities are essential for cognitive functionHow alcohol affects sleep, nutrition, exercise, and overall brain healthThe connection between long-term alcohol use and alcohol-related brain damageWhat Wernicke-Korsakoff syndrome is and how it's linked to chronic alcohol useHow vascular health, alcohol, and dementia risk are connectedThe difference between normal age-related memory changes and signs that warrant medical attentionWhy early cognitive screening and self-advocacy with your healthcare provider are so importantHow dementia affects not only memory but also communication, balance, behavior, and daily functioningWhy caregiver stress is a major health concern and how alcohol can become an unhealthy coping strategyPractical ways caregivers can access support, respite, and resources before reaching burnoutWhy taking care of the caregiver is one of the most important parts of dementia careSimple lifestyle habits you can start today to support your brain health for years to comeIf you've ever wondered how alcohol impacts your brain, want to reduce your future dementia risk, or you're currently supporting an aging parent or loved one, this conversation offers practical guidance, hope, and evidence-based insights to help you care for both your brain and the people you love. Resources mentioned in this episode: The Dementia Collaborative – https://DementiaCollaborative.com Explore evidence-based resources, online courses, caregiver education, professional training, consultations, and a directory of occupational therapists specializing in dementia care. Rachel Wiley, OTR/L – https://RachelWileyOT.com Learn more about Rachel's work as an occupational therapist, dementia care educator, speaker, and consultant, and access additional educational resources and professional services. Support the show Here's how you can stay connected:  🗓️ Schedule a 30-minute Discovery Call👩‍💻 Sign-up for Feel Good AF Coaching📱Follow along on Instagram📰 Subscribe to the Feel Good AF newsletterAnd remember, Lindsay is a sober coach, not a health professional. If you are chemically dependent on alcohol (or think you might be), consult your doctor on the steps you need to take to safely detox.  Intro/Outro Music Credit: Cozy Lofi Beat - Split memmories by Idoberg Sober curious women. Quit drinking without AA, How to quit drinking for High Achieving women.

    Episode 73: Alcohol, Brain Health & Dementia: What Every Woman Needs to Know with Rachel Wiley

  6. Aug 5

    Episode 72: Wine Is Not the Reward You Think It Is

    🎟️ Reserve your free seat for Lindsay's live summer workshop series: Free Feel Good AF Summer Workshops Have you ever found yourself saying, "I deserve this glass of wine" after a long day? If wine has become the highlight of your evening, not because you love the taste, but because it feels like the only way to finally switch off, you're not alone. In this episode, Lindsay explores why so many high-achieving women mistake alcohol for self-care when it's actually keeping them stuck in a cycle of exhaustion, poor sleep, and broken promises to themselves. Drawing from her own experience as a former high-functioning drinker, Lindsay explains why the nightly glass of wine can feel like a reward while quietly taking away your energy, clarity, confidence, and self-trust. She shares how to break free from the "I deserve it" mindset, rebuild healthier reward systems, and create evening routines that truly support the woman you want to become. You'll discover: Why wine feels rewarding even when it's making your life harderThe difference between relief and a true rewardHow alcohol trains your brain to associate drinking with relaxationWhy your evening routine shapes how you feel the next dayThe hidden cycle of drinking for relief, waking up depleted, and craving relief againHow alcohol affects your sleep, recovery, mood, and emotional resilienceWhy willpower isn't enough to change your drinking habitsHow to separate your real needs rest, comfort, connection, pleasure from the habit of drinkingWhy alcohol-free alternatives often feel "boring" at first and what that actually meansHow practicing new evening routines helps rebuild self-trust and lasting changeA simple "Reward Reality Check" with five questions to help you rethink your nightly drinkHow creating rewards that truly give back can help you feel more energized, present, and aligned with the life you wantIf you're tired of believing that wine is the only thing helping you unwind and you're ready to create evenings that leave you feeling genuinely restored, not just temporarily relieved. This episode will help you redefine what a real reward looks like and show you how to build a life you no longer need to escape from. Support the show Here's how you can stay connected:  🗓️ Schedule a 30-minute Discovery Call👩‍💻 Sign-up for Feel Good AF Coaching📱Follow along on Instagram📰 Subscribe to the Feel Good AF newsletterAnd remember, Lindsay is a sober coach, not a health professional. If you are chemically dependent on alcohol (or think you might be), consult your doctor on the steps you need to take to safely detox.  Intro/Outro Music Credit: Cozy Lofi Beat - Split memmories by Idoberg Sober curious women. Quit drinking without AA, How to quit drinking for High Achieving women.

    Episode 72: Wine Is Not the Reward You Think It Is

  7. Jul 29

    Episode 71: You Haven’t Lost Your Ambition. Alcohol Is Draining It.

    🎟️ Reserve your free seat for Lindsay's live summer workshop series: Free Feel Good AF Summer Workshops Have you ever wondered where your ambition went? If you used to love taking on new challenges but now even the thought of more responsibility feels exhausting, you're not alone. In this episode, Lindsay explores why so many high-achieving women mistake burnout or a lack of motivation for losing their ambition—when alcohol may actually be draining the energy, clarity, and self-trust they need to feel like themselves again. She shares her own experience of feeling successful on the outside while privately feeling flat, depleted, and disconnected from the driven woman she once was. You'll learn why simply "functioning" can keep you stuck, how your evening routine shapes your mornings, and why rebuilding your capacity, not forcing yourself to be more disciplined is the key to getting your spark back. You'll discover: Why functioning isn't the same as thrivingHow alcohol quietly drains your energy, motivation, and emotional capacityThe difference between being burned out and being under-recoveredWhy ambition requires physical, mental, and emotional capacityHow the nightly wine routine can keep you stuck in a cycle of exhaustionWhy your actions must align with how you want to feel and liveHow alcohol affects sleep, recovery, and your brain's reward systemWhy replacing alcohol with meaningful rewards is essential for lasting changeA simple three-day "Ambition Audit" to help you uncover what's really affecting your motivationHow rebuilding self-trust can reconnect you with the version of yourself who feels energized, capable, and excited about lifeIf you're tired of merely getting through your days and you're ready to feel clear, energized, and connected to yourself again, this episode will help you understand why your ambition isn't gone, it may simply be waiting for the space to come back. Support the show Here's how you can stay connected:  🗓️ Schedule a 30-minute Discovery Call👩‍💻 Sign-up for Feel Good AF Coaching📱Follow along on Instagram📰 Subscribe to the Feel Good AF newsletterAnd remember, Lindsay is a sober coach, not a health professional. If you are chemically dependent on alcohol (or think you might be), consult your doctor on the steps you need to take to safely detox.  Intro/Outro Music Credit: Cozy Lofi Beat - Split memmories by Idoberg Sober curious women. Quit drinking without AA, How to quit drinking for High Achieving women.

    Episode 71: You Haven’t Lost Your Ambition. Alcohol Is Draining It.

  8. Jul 22

    Episode 70: You Know How to Quit Drinking. So Why Haven’t You?

    🎟️ Reserve your free seat for Lindsay's live summer workshop series: Free Feel Good AF Summer Workshops You know alcohol isn't helping anymore. You've read the books, listened to the podcasts, and promised yourself you'll stop... but somehow you keep ending up in the same cycle. In this episode, Lindsay explains why information alone isn't enough to create lasting change and why knowing what to do is completely different from being able to follow through when the moment arrives. She shares her own story of early failed attempts to quit drinking, the lessons she learned from her first alcohol-free experiences, and why practicing new responses—not collecting more knowledge—is what finally changed everything. If you're tired of making promises to yourself in the morning only to negotiate them away by the afternoon, this conversation will help you understand what's really keeping you stuck and how to start building lasting self-trust. You'll discover:  Why knowing alcohol is harming you doesn't automatically change your behavior  The difference between information, motivation, and true transformation  Lindsay's story of her first 30-day alcohol break—and why "failing" became part of her success  Why the morning promise turns into the afternoon negotiation  How repeated practice—not willpower—creates lasting change  The hidden reason high-achieving women often struggle to quit on their own  Why self-trust is built through small, repeatable decisions—not bigger promises  How coaching and support interrupt the stop-start drinking cycle  Why one difficult night doesn't have to turn into another six months of starting over If you're ready to stop negotiating with yourself and finally build a calm, confident, alcohol-free life, this episode will show you where lasting change really begins. Support the show Here's how you can stay connected:  🗓️ Schedule a 30-minute Discovery Call👩‍💻 Sign-up for Feel Good AF Coaching📱Follow along on Instagram📰 Subscribe to the Feel Good AF newsletterAnd remember, Lindsay is a sober coach, not a health professional. If you are chemically dependent on alcohol (or think you might be), consult your doctor on the steps you need to take to safely detox.  Intro/Outro Music Credit: Cozy Lofi Beat - Split memmories by Idoberg Sober curious women. Quit drinking without AA, How to quit drinking for High Achieving women.

    Episode 70: You Know How to Quit Drinking. So Why Haven’t You?
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About

Hi, I'm Lindsay Hennekey, Sober Coach and Founder of Feel Good AF. This is a podcast for women who are sober or sober curious, looking for support in navigating a life without alcohol. I'm so glad you are here.  You may be thinking: What does an alcohol-free life look like for me? How do I live a life without drinking that doesn’t feel like I am missing something? How do I move beyond alcohol and into the elevated version of myself that I know is inside of me.  You are a hardworking, high-achieving, successful woman in so many areas of your life, who deserves to find a solution to the one big issue that has been holding you back. The solution exists and that's what this podcast is all about.  Each episode we'll cover one area of the Feel Good AF methodology - why moderation doesn't work, what to do when you have a slip, how to celebrate milestones, where you will find your alcohol-free community - and everything in between.  You'll be hearing a lot from me, but I'll also be bringing in a wide range of incredible women to share their stories, expertise, tips & advice, and so much more. Follow Feel Good Alcohol-Free wherever you get your podcasts, and subscribe to my YouTube channel for video episodes. Thanks for listening! Lindsay is your sober coach, not a health professional. If you are chemically dependent on alcohol, consult your doctor on the steps you need to take to safely detox. 

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