Лучшие подкасты про Leo Alves (2024)

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#183 How to Build Muscle: A Simple and Effective Guide 19:55

12h ago19:55

19:55

In this episode, I explain how to simplify your muscle-building journey by focusing on what truly matters: consistency, progressive overload, compound exercises, and proper nutrition. I also emphasise the importance of rest and patience in achieving sustainable muscle growth. Whether you’re just starting or looking to refine your routine, this epis…

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#182 Why Your Calorie Deficit Isn’t Working: 7 Solutions 21:16

3d ago21:16

21:16

In this episode, I discuss seven reasons you might struggle to lose weight despite being in a calorie deficit. From underestimating your intake and guessing portions to relying too heavily on exercise, I break down common mistakes that can hinder your progress. I also discuss the importance of tracking consistently, being patient, and managing hidd…

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#181 How to Stay Consistent: The Secret to Achieving Your Goals 15:55

7d ago15:55

15:55

In this episode, I share a personal story about writing my book and how building small, consistent habits helped me achieve my biggest goal. I relate this experience to fitness, emphasising how starting small—like writing just 300 words a day or hitting a step count goal—can lead to major progress over time. So, tune in to learn how habit tracking …

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#180 Simplify Fat Loss in 2025 with These Nutrition Approaches 37:49

10d ago37:49

37:49

In this episode, I share various nutrition strategies for fat loss, from calorie tracking and calorie cycling to the Three Plates and Two Snacks approach. Covering different methods for different lifestyles, I break down how techniques like the Jab Deficit and hand-size portion guide can simplify fat loss and why you should be mindful of meal plans…

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#179 Top Fitness Myths You Should Stop Believing 20:13

14d ago20:13

20:13

In this episode, I debunk seven popular fitness myths, such as “cardio is the best way to lose fat” and “lifting weights will make you bulky.” By discussing the truth behind these misconceptions, you’ll learn effective fitness strategies prioritising nutrition, strength training, and consistency. Let's focus on what truly works for your fitness jou…

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#178 Upcoming Book Teaser: Fat Loss Plateaus 20:25

17d ago20:25

20:25

In this episode, I share a chapter from my upcoming book, "Your Fat Loss Journey Starts Here", specifically the chapter on fat loss plateaus. I expand on calorie tracking, scale weight, starvation mode, the newbie gains phase, and more! Kindle Pre-Order: USA Amazon UK Amazon German Amazon French Amazon Dutch Amazon Japanese Amazon Canadian Amazon A…

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#177 7 Simple Meal Prep Tips for Consistent Nutrition 15:05

21d ago15:05

15:05

Struggling to stay consistent with your nutrition? Good nutrition doesn’t have to be complicated. In this episode, learn about seven no-fuss meal prep tips to help you keep your nutrition on track effortlessly. From starting simple with easy recipes to batch-cooking protein and investing in quality containers, these tips make meal prep straightforw…

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#176 My Fitness Update: Strength Training, Supplements, and Nutrition 24:39

24d ago24:39

24:39

In this episode, I share an update on my fitness journey, including my progress after a hamstring tear. I cover how I’m managing strength training, Brazilian Jiu-Jitsu, and nutrition, as well as the role of rehab, stretching, and foam rolling. I also discuss calorie tracking, protein goals, and how I plan to maintain consistency until my upcoming t…

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#175 How to Achieve Fat Loss Success (ft. Mike Doehla) 57:07

29d ago57:07

57:07

In this episode, Mike Doehla, former owner of one of the USA's most successful nutrition companies, Stronger U, shares his expert tips and advice on achieving successful fitness progress and fat loss. We discuss the importance of planning, support systems, and community, while also debunking common calorie tracking errors and nutrition misconceptio…

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#174 The Winter Arc: Tips for Motivation, Nutrition, and Routine 26:06

1M ago26:06

26:06

Winter can bring unique fitness challenges, from shorter daylight hours to colder temperatures, making staying active more difficult. This podcast episode offers excellent tips for overcoming these seasonal obstacles. Learn how to stay motivated by focusing on consistency, incorporating mini workouts, and seeking accountability. Discover winter nut…

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#173 Eating Well While Travelling: Nutrition Lessons from Central and South America (ft. Hannah Norris) 51:33

1M ago51:33

51:33

Travelling through Central and South America can be a challenge when it comes to maintaining good nutrition. In this episode, nutritionist Hannah Norris shares her experiences and tips for staying healthy while travelling in these regions. From finding vegetables and protein sources to balancing the enjoyment of local cuisine with healthy eating ha…

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#172 The 'Make It Invisible' Trick 14:06

1M ago14:06

14:06

In 2010, I was a 15-year-old addicted to my Xbox 360, spending hours gaming and snacking on junk food. Then, one day, I made a simple change that helped me instantly quit my gaming habit. In this episode, I share how I unknowingly used James Clear's "Make It Invisible" principle from Atomic Habits to break my Xbox habit and what it taught me about …

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#171 Strength Training Tips: Form, Nutrition, and Avoiding Mistakes 18:01

1M ago18:01

18:01

Are you trying to build strength and muscle but not seeing the desired results? In this episode, learn seven key tips that can help you maximise your progress and avoid common mistakes along the way. Find out why good form is more important than lifting heavy weights, the significance of not skipping muscle groups, and how progressive overload is c…

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#170 Calories Burned: Why It's the Wrong Metric for Fitness Progress 14:03

2M ago14:03

14:03

Are you obsessed with your fitness tracker's calories burned feature? You might be surprised to learn that this focus could hinder your progress. In this episode, I explain why tracking calories burned during workouts can lead to inaccuracies, create unhealthy relationships with exercise and nutrition, and distract you from more meaningful metrics …

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#169 Why I Broke My 1,800-Day Streak 9:22

2M ago9:22

9:22

Have you ever felt stuck in a plateau, clinging to habits that once worked but no longer push you forward? In this episode, I share my journey of breaking a 1,800-day streak with Duolingo and how it led to a breakthrough in my language learning and fitness goals. Learn how to set high and low-motivation goals and why relying too heavily on low-barr…

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#168 How to Stay Active Even When You're Short on Time 18:05

2M ago18:05

18:05

Struggling to find time for fitness in your busy schedule? In this episode, learn seven effective strategies to stay fit without spending hours in the gym. From simple changes like taking the stairs to 15-minute full-body workouts, these tips will help you implement exercise into your daily routine effortlessly. Discover what "exercise snacks" are,…

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#167 How to Set Your Nutrition Goals for Fat Loss 14:03

2M ago14:03

14:03

Are you struggling to set your nutrition goals for fat loss? This episode teaches a simple yet effective approach to creating a sustainable nutrition plan. Find out how to set up a calorie deficit using my free online calorie calculator, establish a protein goal to help with muscle building and satiety, and incorporate more fruits and vegetables in…

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#166 Upper Body Push Day: 5 Great Exercises for Chest, Shoulders, and Triceps 17:20

2M ago17:20

17:20

In this episode, I cover 5 essential push exercises to help you build strength in your chest, shoulders, and triceps. From bodyweight dips to the standing overhead press and machine-based exercises, these moves will help you achieve a well-rounded upper body. Plus, I share my free Effortless Eating Guide to make nutrition simple and flexible. Wheth…

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#165 25 Fitness Lessons in 29 Years 29:06

2M ago29:06

29:06

In this podcast episode, and for my 29th birthday, I share 25 fitness-related lessons that I wish I had known before I started my journey. 1-2-1 Online Fitness Member Inquiry Form Instagram X Threads YouTube Channel Articles Free Workout Plan Free Fat Loss Guide Free Effortless Eating Guide Free Protein Cheat Sheet Subscribe to my Email List Calori…

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#164 A Guide to Upper Body Pull Workouts: Build Your Back & Biceps 18:07

2M ago18:07

18:07

In this episode, I discuss 5 great upper-body pull exercises for building a strong, balanced physique. I cover the key moves for developing your back and biceps, from classic chin-ups to incline dumbbell rows. Learn how to execute each exercise with proper form, get tips on warming up, and discover how to balance your workout routine for solid stre…

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#163 Leg Gains: Top 5 Exercises for Building Strong, Sculpted Legs 21:30

3M ago21:30

21:30

In this episode, I discuss the top 5 exercises you need to build strong, sculpted legs. Whether you’re new to strength training or looking to improve your leg day routine, these essential exercises will help you achieve impressive lower body gains. I cover everything from Static Lunges and Romanian Deadlifts to Goblet Squats, Glute Bridges, and Sea…

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#162 Breaking Free from Exercise as Punishment 10:13

3M ago10:13

10:13

In this episode, I discuss a part of my journey growing up in South London and how early experiences shaped my relationship with fitness. From watching my mum skip rope to enduring military-style workouts as a cadet, exercise initially felt like a punishment rather than a source of joy. I share how this mindset led me to distance myself from physic…

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#161 The Ultimate Guide to Tracking Fat Loss Progress (ft. Ben Cure) 59:41

3M ago59:41

59:41

In this episode, Ben Cure and I discuss common mistakes you might make when tracking fat loss progress. We expand on why relying solely on scale weight can be misleading and discuss smarter, more effective indicators of progress, including body measurements, progress photos, and even old clothes. Ben and I also highlight the importance of tracking …

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#160 Best Home Gym Equipment to Invest in for 2025 15:08

3M ago15:08

15:08

"Best Home Gym Equipment to Invest in for 2025" discusses the best exercise gear for building a home workout space that suits any fitness level. This episode covers the best home gym equipment to consider, whether starting a home gym from scratch or upgrading your existing setup. I discuss the benefits of adjustable dumbbells, barbells, resistance …

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#159 I Tore My Hamstring 20:02

4M ago20:02

20:02

In this episode, I discuss how I tore my hamstring and what I will do for my recovery, training and nutrition. 1-2-1 Online Fitness Member Inquiry Form Instagram X Threads Facebook TikTok YouTube Channel Articles Free Workout Plan Free Fat Loss Guide Free Effortless Eating Guide Free Protein Cheat Sheet Subscribe to my Email List Calorie Calculator…

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#158 The Unsexy Health Habits You Need to Prioritise 15:39

4M ago15:39

15:39

In this episode, I discuss "The Unsexy Health Habits You Need to Prioritise." I felt it was crucial to address the essential fitness and wellness habits often overshadowed by social media trends but are vital for a healthier life. So, don't miss this informative episode that cuts out the crap and focuses on what truly matters for your well-being. 1…

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#157 Balancing Nutrition and Social Meals: A Guide 14:16

4M ago14:16

14:16

"Balancing Nutrition and Social Meals: A Guide" shares strategies for maintaining healthy eating habits while enjoying a social life. I suggest avoiding back-to-back meals, sticking to one plate, and reconsidering dessert choices. I also share the benefits of tracking calories starting from your meal, waiting 10 minutes before seconds, and having p…

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#156 Get Your First Chin-Up: Beginner's Guide 16:10

4M ago16:10

16:10

In this episode, "Get Your First Chin-Up: Beginner's Guide," everything needed to achieve that first chin-up is covered. The episode starts with a personal chin-up story, followed by advice on purchasing a chin-up bar and adopting the grease-the-groove approach to build strength. Various chin-up variations are discussed to keep workouts effective a…

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#155 How to Break Through Fat Loss Plateaus (ft. Ashleigh Hubbard) 50:24

4M ago50:24

50:24

In this episode, find out how to break through fat loss plateaus with suggestions and tips. Ashleigh and I discuss common reasons for fat loss plateaus, such as inaccuracies with calorie tracking and a natural decline in consistency. Learn about metabolic adaptation, the myth of "starvation mode," and effective ways to tackle self-sabotage. Whether…

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#154 Overcoming Injuries: Hip Surgery, PTSD, and Strength Training Tips (ft. Susan Niebergall) 1:00:18

5M ago1:00:18

1:00:18

Join me in this episode as I sit with renowned fitness coach Susan Niebergall. Find out about Susan's journey from being a teacher to becoming a top personal trainer, and get a sneak peek into her upcoming fitness book. Learn valuable tips on communication in fitness coaching, strength training while injured, and the importance of personalised trai…

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#153 Exploring the Carnivore Diet: Pros, Cons, and Thoughts 20:12

5M ago20:12

20:12

This episode explores the carnivore diet, focusing on its main principles, benefits, and drawbacks. I discuss what the diet involves, its high protein content, and its simplicity. On the downside, I cover its unbalanced nature, lack of fibre, and sustainability issues. I also address social limitations and the potential for disordered eating. Final…

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#152 A Mini Rant on Comparison 7:43

5M ago7:43

7:43

In this episode, I have a seven-minute rant on the topic of comparison, including what it seems like other people always eat and drink, their rates of progress and the different diets, as well as social media images and the genetic elite. Inquire About Becoming a 1-2-1 Online Fitness Member Instagram X Threads YouTube Channel Articles Free Workout …

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#151 Toronto, Training Splits and Cardio (ft. Myles Nesbeth) 53:11

6M ago53:11

53:11

In this episode, I get my good mate, fellow coach, and London native Myles Nesbeth on for a chat. We discuss topics such as: His experience living in Canada and Toronto Different training splits Crossfit Cardio Brazilian Jiu-Jitsu And more! Inquire About Becoming a 1-2-1 Online Fitness Member Instagram Myles' Instagram X Threads Myles' Threads YouT…

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#150 My 30-Day Fat Loss Documentation 21:42

6M ago21:42

21:42

In this episode, I summarise my 30-day fat loss documentation and include my thoughts, feelings, processes, aims, and goals for the future. Inquire About Becoming a 1-2-1 Online Fitness Member Instagram X Threads YouTube Channel Articles Free Workout Plan Free Fat Loss Guide Free Meal Planning Guide Free Protein Cheat Sheet Subscribe to my Email Li…

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#149 Moving Forward with Melissa: Memories and Milestones (ft. Melissa de Sousa) 59:17

6M ago59:17

59:17

In this episode of The Leo Alves Podcast, I catch up with Melissa, a good friend and a former 1-2-1 online fitness member. We discuss the following: Her recent travels to Sevilla and Oslo 75 hard Her experience in working with me What she's continued to apply to her fitness moving forward My 30-day fat loss documentation Her feelings about scale we…

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#148 Laura's Lifestyle Change: Fat Loss, Legumes and Lifting (ft. Laura McKee) 47:44

7M ago47:44

47:44

In this podcast episode, my good friend and 1-2-1 online fitness member, Laura, joins me for a chat. We mainly discussed her trip to South Korea, her fat loss journey so far, fibre intake, training in the gym, chin-ups as performance goals, and the inclusion mindset regarding nutrition. Inquire About Becoming a 1-2-1 Online Fitness Member Leo's Ins…

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#147 Alex's Life-Changing Adventure (ft. Alexandre d'Itaben) 1:00:27

7M ago1:00:27

1:00:27

In this episode, 1-2-1 online fitness member Alex and I discuss his fitness journey over the last one and a half years, mainly focusing on his transition from a calorie deficit and focusing on fat loss to consistently eating in a slight calorie surplus and making our biggest objectives muscle and strength gain. We also cover mindset, the pros of be…

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#146 Boundaries, Family & Relationships (ft. Dr Josh Smith) 1:28:36

8M ago1:28:36

1:28:36

In this episode of The Leo Alves Podcast, I speak to psychologist Dr. Josh Smith. We cover various subjects, including but not limited to: Setting boundaries Family Partners Relationships Relapse drifting Your environment And more! Inquire About Becoming a 1-2-1 Online Fitness Member Leo's Instagram Dr Josh Smith's X (Twitter) Threads YouTube Chann…

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#145 The Role of Community and Environment 17:43

8M ago17:43

17:43

In this podcast episode, I read an unfinished chapter from the book I'm working on. I discuss the topics of partners, peer pressure, community, microculture and eating with company. Inquire About Becoming a 1-2-1 Online Fitness Member Instagram X (Twitter) Threads YouTube Channel Articles Free Workout Plan Free Nutrition for Fat Loss Guide Free Mea…

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#144 The Best & Worst Protein Sources 12:16

8M ago12:16

12:16

Discover why protein isn't just for athletes but a vital nutrient for everyone. I discuss with you the best and worst protein sources, from seafood to nuts, offering practical advice for integrating optimal protein intake into your diet. Whether you're a gym enthusiast or a casual listener, learn how protein serves your body, aiding in repair, horm…

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#143 The Gym Breakfast: Start Your Day Strong 16:49

8M ago16:49

16:49

Let's discuss everything breakfast-related. I will debunk the myths about fasting vs. eating before exercising and then share tips on balancing proteins, carbohydrates, healthy fats and fibre to optimise your energy and performance. I also share five easy and adaptable breakfast suggestions, including omelettes, oats, frozen fruit blends, sandwiche…

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#142 The Truth About Walking and Weight Loss 17:33

8M ago17:33

17:33

In this episode, I discuss the tremendous power of walking, specifically from a fat loss perspective. I expand on the myths surrounding the 10,000-step goal and provide practical tips for increasing your NEAT (Non-Exercise Activity Thermogenesis). Learn how integrating simple walking routines can significantly better your health, mood, and cognitiv…

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#141 Soreness, UltraFlex Gym & Osaka Adventures 19:23

8M ago19:23

19:23

In this podcast episode, I share three stories from throughout my life. The first is about starting weight training while living in south London. The second is about my final year of university in Preston when I made a colossal spotting mistake. The final is about living on a budget while staying in Osaka, Japan. Inquire About Becoming a 1-2-1 Onli…

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#140 Boosting Fibre Intake: 10 Expert Tips 17:17

8M ago17:17

17:17

In this podcast episode, I dive into dietary fibre, discussing the what, how, and why of fibre consumption for optimal health. Discover a sensible fibre intake goal and understand the risks associated with low fibre consumption. Learn practical strategies to double your current fibre portions and aim for at least 4g of fibre with every meal. I’ll d…

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#139 Mediterranean Diet Explained: Basics for Beginners 17:08

8M ago17:08

17:08

“Mediterranean Diet Explained: Basics for Beginners” is an enjoyable episode covering this popular eating approach. Discover the basics of a Mediterranean diet, from fruits and vegetables to whole grains, nuts, seeds, and olive oil, and learn how incorporating seafood, legumes, and moderate dairy can contribute to a balanced, nutrient-rich lifestyl…

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#138 Vermont's Second Lowest Obesity Rate: Here's Why 11:31

9M ago11:31

11:31

This episode focuses on Vermont's notably low obesity rate, the second lowest in the United States out of all the mainland states. The discussion begins with some context and then expands on the state's outdoor lifestyle, highlighting how its natural beauty and terrain encourage an active lifestyle among residents. Vermont's cities and towns are pr…

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#137 Deadlifts, Steroids & Dirty Bulking (ft. Brendan Cobbina) 56:05

9M ago56:05

56:05

In this episode, I speak to personal trainer, X personality and fellow online coach Brendan Cobbina about a few of his published fitness-related posts. We cover the following topics: Romanian deadlifts Raw v cooked eggs Growing bigger glutes The basics of fitness Steroids within the younger generation Dirty bulking The gym community And more! Inqui…

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#136 Weddings, Chin-ups & Languages (ft. Anca Novac) 40:22

9M ago40:22

40:22

In this episode, I catch up with a 1-2-1 online fitness member and good friend, Anca. We discuss her upcoming wedding this summer, nutrition at school, her initial feelings about her calorie increases, her chin-up goal for 2024, and languages that we know and want to learn. I hope you enjoy the listen! Inquire About Becoming a 1-2-1 Online Fitness …

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#135 Whey Protein Explained: Basics for Beginners 16:38

9M ago16:38

16:38

In this episode, I talk about whey protein, starting from the basics and then exploring protein's critical role in muscle growth and fat loss. I take the time to bust some common myths and offer tips on the optimal timing and the recommended whey protein intake, whether you're hitting the gym hard or taking rest days. I also take a closer look at h…

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#134 Creatine Explained: Basics for Beginners 16:03

9M ago16:03

16:03

In this episode, I explore the essentials of creatine monohydrate, a popular supplement for boosting muscle growth and energy levels. The discussion starts by explaining how creatine works and its benefits for enhancing physical performance. Safety concerns are addressed, reassuring you of its well-established safety profile. The debate between pow…

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