Healthy Her: Women’s Health, Fitness & Nutrition

Crystal O'Scannell
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Healthy Her is the definitive narrative podcast for women seeking to reclaim their vitality through a holistic understanding of health, fitness, and nutrition. Hosted by Crystal O'Scannell, this show delivers an empowering emotional experience that transforms overwhelming wellness advice into actionable, compassionate guidance. Listeners find themselves inspired to break free from restrictive diet culture and embrace a sustainable, joyful approach to living well. It is more than just information; it is a supportive companion on the journey to feeling your absolute best every single day. Explore deep dives into hormonal balance, metabolic health, strength training for longevity, and intuitive eating strategies tailored specifically for the female body. We cover essential topics like managing stress, optimizing sleep hygiene, building muscle mass, and navigating perimenopause with confidence. Discover how proper nutrition fuels energy levels, enhances mental clarity, and supports immune function across all stages of life. From pre-workout fueling to post-exercise recovery, we provide evidence-based insights that demystify complex biological processes. Learn practical tips for incorporating movement into busy schedules and making mindful food choices that nourish both body and soul without guilt or shame. This podcast is crafted for curious women who want to understand the 'why' behind their health decisions, regardless of their current fitness level. Crystal’s warm, authoritative voice cuts through the noise of conflicting trends, offering clear, science-backed perspectives grounded in real-world application. With consistent weekly episodes, you gain a reliable rhythm of learning and growth that fits seamlessly into your routine. Join a community dedicated to lifelong wellness rather than quick fixes or temporary transformations. Subscribe to Healthy Her today and start your journey toward empowered, informed, and vibrant health. Topics: women's health podcast, fitness and nutrition for women, hormonal balance guide, strength training for beginners, intuitive eating strategies, metabolic health tips, longevity and wellness, perimenopause support, stress management techniques, healthy recipes for women, mental clarity and focus, sustainable fitness habits, immune system boosting foods, sleep hygiene for women, Crystal O'Scannell podcast, holistic health advice, body positivity movement, wellness motivation #WomensHealth #HolisticWellness #FitnessMotivation #NutritionTips #LongevityLiving #HormonalBalance #StrengthTraining #IntuitiveEating #MindfulMovement #HealthyLifestyle #WellnessJourney #FemaleFitness #SelfCareRoutine #BodyPositivity General information, not professional advice.

  1. 20h ago

    Waking Up at 3 AM: Why Your Brain Won't Shut Off | Healthy Her

    Waking up at 3 AM is a common struggle for women, often driven by biology rather than poor habits. This episode of Healthy Her explores the science behind 'high cortisol insomnia,' explaining why your brain suddenly wakes you in the middle of the night to review every mistake since 2009. Host Crystal O'Scannell breaks down the physiological reasons for these awakenings, focusing on cortisol spikes, blood sugar crashes from late-night meals, and the impact of hormonal shifts during perimenopause, menopause, pregnancy, and postpartum periods. If you feel 'wired but tired' or lie awake with a racing heart, this guide helps you understand that it is not a character flaw or a failure of willpower, but a nervous system response. The conversation dives deep into actionable strategies to calm the nervous system and improve sleep quality without shame. Learn how diet affects nighttime wakefulness, specifically how refined carbs can trigger adrenaline releases when blood sugar drops. Discover the role of the vagus nerve and gut health in regulating anxiety and sleep. The episode also addresses the mental burden of anticipatory anxiety around sleep, offering cognitive reframing techniques such as accepting wakefulness instead of fighting it, getting out of bed if restless, and creating a restful environment with weighted blankets or white noise. These tips are designed to help women break the cycle of insomnia and restore a sense of control over their rest. Whether you are dealing with hot flashes, new motherhood exhaustion, or chronic stress, this episode provides compassionate, evidence-based advice to help you navigate sleepless nights. By understanding the biology of cortisol and adrenaline, you can stop blaming yourself and start supporting your body’s natural rhythms. Topics covered include women's health, longevity, fitness nutrition, stress management, and holistic wellness practices for better sleep hygiene. Listen now to learn how to quiet your mind and find peace in the small hours. Support Healthy Her and join our community of women prioritizing their health and well-being by visiting the link below. More from Healthy Her: https://humanitymedia.org/healthy-her Topics: waking up at 3 am, high cortisol insomnia, women's sleep issues, perimenopause sleep problems, postpartum sleep deprivation, blood sugar crash sleep, calming nervous system, vagus nerve sleep, anxiety at night, sleep hygiene tips, hormonal changes sleep, restorative rest, healthy her podcast #womenshealth #sleepscience #cortisolmanagement #menopausehelp #postpartumwellness #nervoussystemregulation #holistichealth #insomniarecovery #mindfulsleep #selfcompassion #longevitytips #gutbrainaxis Transcript: https://cdn.humanitymedia.org/transcripts/healthy-her/2026-11-01.txt

  2. 1d ago

    Stop Apologizing for Your Fatigue: A Science-Backed Guide to Energy | Healthy Her

    This episode of Healthy Her, hosted by Crystal O'Scannell, addresses the pervasive issue of chronic fatigue in women, offering a science-backed guide to understanding and overcoming exhaustion. It is designed for women who feel overwhelmed by mental load, caregiving duties, and societal expectations of productivity, helping them distinguish between normal tiredness and deep physiological depletion. The conversation challenges the notion that fatigue is a character flaw or laziness, reframing it instead as a critical biological signal that your nervous system needs regulation and rest. We dive deep into the biology of burnout, exploring how elevated cortisol and adrenaline keep the body stuck in fight-or-flight mode, even when physically at rest. The episode highlights the hidden costs of invisible labor—emotional management, household coordination, and decision-making—that drain glucose and neurotransmitters faster than physical exercise. By sharing personal stories of running burnout and the dangers of comparing our behind-the-scenes reality to curated social media highlight reels, we provide actionable strategies for setting boundaries, practicing intentional rest versus numbing distractions, and recognizing the difference between healing and escapism. Key topics include managing perimenopausal shifts, optimizing sleep hygiene, stabilizing blood sugar through protein-rich breakfasts, and identifying underlying medical issues like thyroid imbalances or iron deficiency. If you have ever apologized for needing to sit down, canceled plans due to a dead social battery, or felt guilty for not keeping up with hustle culture, this guide is for you. Learn how to stop apologizing for your limits and start honoring your energy reserves. Discover practical steps to build a buffer against burnout, from micro-moments of quiet joy to delegating tasks without perfectionism. This episode empowers you to reject societal dictates on worth based on productivity and embrace inherent value, regardless of output. Tune in to learn how to protect your health, set necessary boundaries, and find sustainable consistency over intense, unsustainable effort. Listen now to reclaim your energy and peace. Support the show and access more resources via the link in the description. More from Healthy Her: https://humanitymedia.org/healthy-her Topics: chronic fatigue in women, women's health wellness, burnout recovery guide, nervous system regulation, mental load management, perimenopause symptoms, intentional rest techniques, setting healthy boundaries, hormonal balance tips, thyroid health check, iron deficiency fatigue, self care for busy moms, overcoming guilt rest, longevity fitness nutrition #womenshealth #fatiguefree #burnoutrecovery #nervoussystemhealing #mentalload #perimenopause #intentionalliving #boundariesmatter #restisproductive #holisticwellness #energymanagement #selfcompassion Transcript: https://cdn.humanitymedia.org/transcripts/healthy-her/2026-10-31.txt

  3. 2d ago

    Implantation Bleeding: What It Is, Isn't, and How to Feel Less Alone | Healthy Her

    This episode of Healthy Her, hosted by Crystal O'Scannell, provides compassionate, evidence-based clarity on implantation bleeding for women navigating the emotional two-week wait while trying to conceive. If you have noticed light pink or brown spotting on your underwear and are terrified it is either a sign of early pregnancy or the start of your period, this guide helps you understand the biology behind what is happening in your body. We explore the mechanical process of a fertilized egg attaching to the uterine lining, explaining why this causes minor irritation and bleeding, and distinguishing these symptoms from a full menstrual flow. This content is designed for those seeking factual context to reduce panic, offering concrete details on color, volume, duration, and timing relative to ovulation. We dismantle common internet myths that fuel anxiety during fertility journeys, such as the belief that implantation always occurs exactly seven days after ovulation or that it must be accompanied by severe cramping. The discussion covers the wide variability in physical experiences, noting that many women feel nothing at all, while others experience mild twinges. Crucially, we address the overlap between implantation spotting and pre-menstrual bleeding, highlighting subtle clues like shorter duration and lighter flow, while emphasizing that visual inspection alone cannot provide a definitive diagnosis. We also warn against misinterpreting severe pain as normal implantation, stressing the importance of ruling out medical emergencies like ectopic pregnancy through professional care rather than online speculation. Beyond the biological facts, this episode addresses the profound emotional toll of ambiguity in conception attempts. Host Crystal O'Scannell shares personal anecdotes about the irrational fears and hyper-vigilance that accompany the waiting game, validating feelings of isolation and frustration. Listeners are guided toward practical self-care strategies, including managing information intake by avoiding late-night symptom Googling, prioritizing rest and hydration, and maintaining prenatal vitamin routines. The narrative encourages listeners to detach their self-worth from fertility outcomes, fostering a mindset of resilience and kindness toward themselves regardless of the test result. Tune in to find peace in the uncertainty and learn how to support your nervous system during this vulnerable time. Whether you are actively TTC (trying to conceive) or just curious about reproductive health, this episode offers a grounding perspective. For more resources, community support, and episodes dedicated to women’s health, fitness, and longevity, please visit our website and use the link below to subscribe and support the show. More from Healthy Her: https://humanitymedia.org/healthy-her Topics: implantation bleeding symptoms, two week wait trying to conceive, spotting vs period, early pregnancy signs, fertility anxiety support, crystal o'scannell healthy her, women's health podcast, conception journey advice, implantation cramps myth, brown spotting pregnancy, emotional wellness ttc, reproductive health education #implantationbleeding #twoweekwait #trytoconceive #ttcjourney #womenshealth #fertilityawareness #pregnancyspotting #holisticwellness #mentalhealthmatters #bodyliteracy #crystaloscannell #healthyherpodcast Transcript: https://cdn.humanitymedia.org/transcripts/healthy-her/2026-10-30.txt

  4. 3d ago

    Why Small Wins Matter More Than Big Goals | Healthy Her | Healthy Her

    In this empowering episode of Healthy Her, host Crystal O'Scannell challenges the toxic wellness narrative that only dramatic, visible transformations count as success. This episode is designed for women who feel overwhelmed by diet culture, perfectionism, and the pressure to achieve 'big goals' instantly. Crystal argues that small, invisible wins—like drinking a glass of water, choosing rest over exhaustion, or listening to your body’s hunger cues—are the true foundation of long-term health and longevity. If you are struggling with shame, burnout, or disconnection from your physical self, this conversation offers a compassionate roadmap to rebuilding trust with your body through consistency rather than intensity. We dive deep into the neuroscience behind habit formation, explaining how celebrating micro-victions rewires neural pathways and boosts dopamine in sustainable ways. Crystal introduces the concept of interoception—the ability to sense internal bodily states—and explains why many women struggle with this skill due to trauma or strict dieting history. By learning to distinguish between genuine hunger and emotional boredom, or fatigue and laziness, you can strengthen the mind-body connection. The episode provides concrete strategies for developing functional strength, not just aesthetic appearance, emphasizing that resilience is built in calm moments, not crises. You will learn how to reject binary thinking (good vs. bad) and embrace gradients of progress, reducing the shame that often leads to giving up on health goals. Crystal shares her personal journey of running until she bled, illustrating how pain was mistaken for effort and how stopping before breaking is actually a sign of intelligence and strategy. She guides listeners through practical exercises, such as specific gratitude journaling, to shift focus from lack to abundance. This episode is essential for anyone looking to move away from punitive fitness routines toward a lifestyle of self-care, mental clarity, and emotional regulation. It is about building a house of health brick by brick, acknowledging that every small choice matters. Join us to discover how one percent improvements compounded over time lead to profound transformation. Tune in to Healthy Her for more insights on women’s health, fitness, and nutrition. Support the show and access exclusive resources by visiting our website link below. Remember, you are doing great, and your journey is valid exactly as it is today. More from Healthy Her: https://humanitymedia.org/healthy-her Transcript: https://cdn.humanitymedia.org/transcripts/healthy-her/2026-10-29.txt

  5. 4d ago

    Why Your Morning Coffee Ritual Is Actually Medicine | Healthy Her

    In this episode of Healthy Her, host Crystal O'Scannell explores the profound psychological and physiological power of morning coffee rituals and other small daily habits. This guide is designed for women seeking to reduce anxiety, improve mental health, and find stability in a chaotic world through intentional wellness practices. We move beyond aesthetic social media trends to discuss how simple, repeatable actions serve as 'anchors' that signal safety to the primitive brain, lowering cortisol levels and calming the nervous system. By understanding the biology behind prediction machines and amygdala responses, listeners learn why consistency matters more than intensity when it comes to self-care. The conversation delves into the difference between performance-driven discipline and true sanctuary-based wellness. Crystal shares personal anecdotes from her competitive running days, illustrating how confusing self-punishment with strength leads to burnout. Instead, she advocates for 'softness' as a form of maintenance and resilience. Key themes include sensory engagement—using smell, touch, and sound to ground oneself in the present moment—and building micro-moments of presence. These techniques help interrupt cycles of worry about the future, allowing women to reclaim agency over their daily experiences regardless of external stressors like economic shifts or global events. Practical takeaways include starting small with one intentional ritual, such as washing your face with cold water or lighting a candle, to create a reservoir of calm. The episode emphasizes that progress over perfection is key; missing a day does not mean failure but an opportunity to return gently. By honoring these small acts of stillness, women can cultivate flexible resilience, similar to bamboo bending rather than breaking. This approach fosters wholeness and creativity, moving away from deficit-based operating modes toward a state of grounded peace. It is a reminder that inner peace is non-negotiable and that you deserve moments of quiet reflection amidst the noise of modern life. Listen to this uplifting episode to discover how your morning routine can become medicine for your mind and body. If you found value in this discussion on women's health, fitness, and nutrition, please support the show by visiting the link below. Your support helps us continue providing clean, evidence-based content focused on longevity and holistic well-being for women everywhere. More from Healthy Her: https://humanitymedia.org/healthy-her Topics: morning coffee ritual, women's mental health, anxiety reduction techniques, daily wellness routines, stress management for women, mindfulness practices, nervous system regulation, self care sanctuary, building resilience, sensory grounding exercises, healthy lifestyle habits, overcoming burnout, intentional living #wellness #mentalhealth #mindfulness #selfcare #resilience #anxietyrelief #morningroutine #womenhealth #stressmanagement #grounding #holistichealth #longevity Transcript: https://cdn.humanitymedia.org/transcripts/healthy-her/2026-10-28.txt

  6. 5d ago

    Why You Crash at 3 PM: The Biology of Afternoon Energy | Healthy Her

    Why do you hit a wall at 3 PM? In this episode of Healthy Her, host Crystal O'Scannell explains the biology behind afternoon energy crashes, helping women understand that fatigue is not a character flaw but a physiological response. This guide to sustainable energy focuses on circadian rhythms, blood sugar regulation, and hormonal balance, offering practical solutions for midday slumps without relying solely on caffeine. If you struggle with brain fog, low motivation, or persistent tiredness despite adequate sleep, this episode provides the scientific context and actionable steps to stabilize your daily vitality. The core of the issue often lies in what we eat and how our bodies process glucose. Crystal breaks down the cycle of high-glycemic breakfasts leading to insulin spikes and subsequent hypoglycemia, which triggers cortisol and adrenaline release. She also addresses chronic stress and HPA axis dysregulation, explaining why elevated cortisol levels can lead to adrenal exhaustion by mid-afternoon. By understanding these mechanisms, listeners can stop blaming themselves for laziness and start addressing the root causes of their depletion, including dehydration and the diuretic effects of excessive coffee consumption. To combat these biological realities, the episode offers concrete strategies for restoring energy. These include drinking water before reaching for more caffeine, taking a twenty-minute walk to boost circulation and oxygen flow, and utilizing strategic power naps under twenty minutes to clear adenosine without causing grogginess. The discussion emphasizes that rest is a biological necessity for longevity, not a reward, and encourages women to listen to their body’s signals rather than societal expectations of constant productivity. These tips are designed to improve focus, mood, and overall health through simple, evidence-based lifestyle adjustments. Tune in to discover how to steady your energy ship and reclaim your afternoons. For more insights on women’s health, fitness, and nutrition, visit the show notes link to support the podcast and access additional resources. Remember, this content is for informational purposes; always consult your healthcare provider for personalized medical advice. More from Healthy Her: https://humanitymedia.org/healthy-her Topics: afternoon energy crash, women's health tips, blood sugar regulation, circadian rhythm health, adrenal fatigue symptoms, natural energy boosters, hydration and fatigue, HPA axis dysregulation, power nap benefits, glucose spike and crash, chronic stress management, brain fog solutions, healthy her podcast, longevity wellness #womenshealth #energycrash #wellnessjourney #nutritionscience #stressrelief #healthyhabits #mindbodyconnection #fatiguerelief #holistichealth #selfcaretips #biologicalhacks #longevitylifestyle Transcript: https://cdn.humanitymedia.org/transcripts/healthy-her/2026-10-27.txt

  7. 6d ago

    Ovarian Cysts & Workouts: The Fear of Rupture & How to Move Safely | Healthy Her

    If you have ovarian cysts and are terrified that your workout might cause a rupture, this episode is for you. Host Crystal O'Scannell addresses the visceral fear many women feel when experiencing sharp pain during exercise, distinguishing between normal muscle fatigue and dangerous organ distress. This guide helps you understand the biology of functional ovarian cysts, why intra-abdominal pressure increases risk, and how to modify your training safely without stopping movement entirely. It is designed for women navigating reproductive health issues while maintaining their fitness routines, offering practical advice on what exercises to avoid and which to prioritize. We dive deep into the mechanics of why high-intensity workouts like heavy deadlifts, explosive box jumps, or intense core compression can increase the risk of torsion or rupture, especially if cysts are larger than five centimeters or complex in nature. However, we also clarify that most small, simple cysts do not rupture from standard exercise, helping to alleviate disproportionate anxiety. The episode provides concrete strategies for modifying your routine, such as swapping high-impact plyometrics for steady-state cardio like walking or swimming, and replacing heavy axial loading with stabilizing bodyweight exercises. We explore the importance of deep diaphragmatic breathing and engaging the transverse abdominis to create internal support, effectively acting as a protective corset for your organs rather than slamming against them. Beyond the physical adjustments, this episode tackles the mental and emotional toll of fitness restrictions. Crystal discusses the grief of losing the feeling of unbridled strength and introduces the concept of interoception—the ability to sense internal states—as a skill that builds resilience and awareness in all areas of life. You will learn an actionable plan: getting clarity through recent ultrasounds, communicating openly with trainers, warming up longer, tracking symptoms to identify patterns, and honoring hormonal fluctuations that affect ligament laxity and pain perception. This approach shifts the narrative from limitation to evolution, framing adaptation as the core of longevity. Listen now to reclaim confidence in your movement, differentiate between safe exertion and actual danger, and build a sustainable, intelligent relationship with your body. Whether you are dealing with known cysts or just want to move more intelligently, these insights empower you to train safely. Support the show and access additional resources by visiting our link below. Remember, this content is general information and not medical advice; always consult your doctor regarding your specific health needs. More from Healthy Her: https://humanitymedia.org/healthy-her Topics: ovarian cysts and exercise, workout safety for women, fitness with pelvic health issues, how to prevent ovarian cyst rupture, modifying workouts for cysts, women's reproductive health fitness, intra-abdominal pressure and exercise, interoception and body awareness, safe core exercises for women, longevity and women's wellness, functional ovarian cysts explained, exercise-induced pelvic pain #ovariancysts #womenshealth #fitnesstips #pelvichealth #longevity #wellnessjourney #intuitiveeating #strengthtraining #holistichealth #bodyawareness #reproductivehealth #safeworkouts Transcript: https://cdn.humanitymedia.org/transcripts/healthy-her/2026-10-26.txt

  8. Oct 25

    Why Touch Triggers Anxiety & How to Rewire Your Nervous System | Healthy Her

    In this episode of Healthy Her, host Crystal O'Scannell explores the complex relationship between physical touch and anxiety, offering a compassionate guide for women who experience sudden stress responses during intimate contact. If you have ever felt your heart race or shoulders tense up when someone reaches for your hand, hugged you, or even brushed against you, this episode provides a clear explanation of why this happens. It is not a character flaw or rejection; it is a physiological survival mechanism where the amygdala triggers a fight-or-flight response before the logical brain can intervene. This content is specifically designed for women navigating trauma recovery, those with sensory processing sensitivities, and anyone looking to deepen their understanding of nervous system regulation in relationships. The discussion dives deep into the biology of tactile defensiveness and the difference between emotional trauma and neurodivergent sensory wiring. Crystal explains how the sympathetic nervous system acts as a gas pedal for stress, flooding the body with adrenaline when boundaries are crossed, even unintentionally. Listeners will learn why pushing through anxiety is dangerous advice that reinforces neural pathways of danger, and instead, how to create new, safe pathways through micro-consents and intentional communication. The episode emphasizes that relearning intimacy is about progress over perfection, encouraging listeners to notice tension, name their feelings, and regain choice in moments of discomfort. By understanding that your body is protecting you, you can shift from shame to self-compassion. Practical tools are central to this episode, including grounding techniques like the simplified 5-4-3-2-1 method and controlled breathing exercises that activate the vagus nerve to signal safety to the body. Crystal also addresses the importance of environmental factors, such as lighting and noise, in lowering sensory overload thresholds. For those in long-term relationships, she offers strategies for creating code words and signals to navigate touch without pressure, ensuring that both partners feel seen and respected. This episode empowers women to prioritize their comfort over social expectations, rebuilding trust with their own bodies one small step at a time. Whether you are single, dating, or married, these insights help you curate an environment where intimacy feels safe, chosen, and deeply connecting rather than overwhelming. Join Crystal O'Scannell on Healthy Her as we continue our journey toward holistic wellness, longevity, and empowered living. Tune in to discover how to rewire your nervous system and reclaim your autonomy in touch. If you found value in this conversation, please support the show by visiting the link in the description. Your support helps us bring more vital conversations about women’s health and mental resilience to our community. Thank you for listening, and remember: you deserve touch that feels like home, not a hazard. More from Healthy Her: https://humanitymedia.org/healthy-her Transcript: https://cdn.humanitymedia.org/transcripts/healthy-her/2026-10-25.txt

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About

Healthy Her is the definitive narrative podcast for women seeking to reclaim their vitality through a holistic understanding of health, fitness, and nutrition. Hosted by Crystal O'Scannell, this show delivers an empowering emotional experience that transforms overwhelming wellness advice into actionable, compassionate guidance. Listeners find themselves inspired to break free from restrictive diet culture and embrace a sustainable, joyful approach to living well. It is more than just information; it is a supportive companion on the journey to feeling your absolute best every single day. Explore deep dives into hormonal balance, metabolic health, strength training for longevity, and intuitive eating strategies tailored specifically for the female body. We cover essential topics like managing stress, optimizing sleep hygiene, building muscle mass, and navigating perimenopause with confidence. Discover how proper nutrition fuels energy levels, enhances mental clarity, and supports immune function across all stages of life. From pre-workout fueling to post-exercise recovery, we provide evidence-based insights that demystify complex biological processes. Learn practical tips for incorporating movement into busy schedules and making mindful food choices that nourish both body and soul without guilt or shame. This podcast is crafted for curious women who want to understand the 'why' behind their health decisions, regardless of their current fitness level. Crystal’s warm, authoritative voice cuts through the noise of conflicting trends, offering clear, science-backed perspectives grounded in real-world application. With consistent weekly episodes, you gain a reliable rhythm of learning and growth that fits seamlessly into your routine. Join a community dedicated to lifelong wellness rather than quick fixes or temporary transformations. Subscribe to Healthy Her today and start your journey toward empowered, informed, and vibrant health. Topics: women's health podcast, fitness and nutrition for women, hormonal balance guide, strength training for beginners, intuitive eating strategies, metabolic health tips, longevity and wellness, perimenopause support, stress management techniques, healthy recipes for women, mental clarity and focus, sustainable fitness habits, immune system boosting foods, sleep hygiene for women, Crystal O'Scannell podcast, holistic health advice, body positivity movement, wellness motivation #WomensHealth #HolisticWellness #FitnessMotivation #NutritionTips #LongevityLiving #HormonalBalance #StrengthTraining #IntuitiveEating #MindfulMovement #HealthyLifestyle #WellnessJourney #FemaleFitness #SelfCareRoutine #BodyPositivity General information, not professional advice.

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