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  • Episode 209: The unexpected connection between chronic pain and body image with Dr. Tawny Kross

    Episode 209: The unexpected connection between chronic pain and body image with Dr. Tawny Kross

    · The Diet Diaries

    In this episode, I’m joined by Dr. Tawny Kross, a physical therapist specializing in chronic pain who offers virtual services for clients across the globe. Tawny’s expertise and unique approach focus on understanding pain through a whole-person lens: integrating the mind, body, and emotional experience.

    We dive into the powerful connection between chronic pain and body image—how the stories we tell ourselves, societal pressures, and even the language of healthcare providers can influence both physical pain and how we perceive our bodies.

    Some highlights from our conversation:

    The surprising parallels between chronic pain and body image strugglesWhy 90% of Tawny’s work is focused on the "intangible" mental and emotional factors behind painHow stress impacts pain, eating behaviors, and our relationship with foodRebuilding the mind-body connection to support healingSimple tools to start noticing and naming your body’s responses to stress and self-talkIf you’ve ever struggled with chronic pain or body image, this episode will help you feel seen and offer insights into creating more compassion and connection with your body.

    Dr. Tawny Kross is the founder of RSR (Ready, Set, Rewire) which is the program she developed to take women with chronic stress, pain and inflammation, out of pain and survival mode, so that they can thrive and live an active lifestyle they love.

    She graduated with her Doctorate in Physical Therapy from Duke University in 2013. Her journey as a chronic pain specialist and coach evolved from nearly a decade of practice at a Veteran's Hospital. Because of the complex histories, physical and sexual traumas many Veterans have, in order to better serve and help them heal from chronic pain, Dr. Kross grew her practice, knowledge and breadth of expertise to include nutrition; hypnosis; guided imagery; mindfulness; pain neuroscience education; breathwork; mind-body practices and more.

    When she's not working on all things related to chronic pain, she enjoys church; hikes with her two kids and husband; exercise (weight lifting, tennis or running); playing boardgames; reading sci-fi fantasy books; or trying to come up with really bad (or...maybe they're REALLY good) Mom jokes.


    Connect with Tawny (and you can DM her for a free meditation!)

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  • Episode 208: How do you know when your body looks good enough?

    Episode 208: How do you know when your body looks good enough?

    · The Diet Diaries

    Hey everyone, I had a totally different episode planned for today, but this topic has been living rent-free in my brain. So here we go...a stylist I follow on Instagram had a tummy tuck, and her journey sparked some big questions about body image and our obsession with "fixing" ourselves.

    Why do we chase after the idea of looking like we've never aged, had kids, or lived life?Where do we draw the line between personal choice and societal pressure?I dive into my own experiences, including a nose job at 16, and how I’ve navigated similar decisions.


    This is a raw, honest conversation about the expectations we place on ourselves—and each other—to look a certain way. No judgment, just curiosity and awareness.
    I’d love to hear your thoughts on this one. Let's keep the conversation going!

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  • Episode 207: The biggest game changer for my disordered eating

    Episode 207: The biggest game changer for my disordered eating

    · The Diet Diaries

    Hey there. This week’s episode is all about
breakfast. Yup, the meal we’ve been told for years is the “most important of the day”—but not for the reasons you might think.

    We’re diving into:

    Why eating as little as possible at breakfast might actually backfire—big time.The sneaky way under-eating in the morning impacts your hunger, cravings, and even your choices later in the day.How making a single change to my breakfast transformed not just my mornings but my whole relationship with food.

    This isn’t about forcing you to eat breakfast if you’re not a morning eater—but if you’re someone who skimps on breakfast to “save calories,” this might be a game changer for you.

    I’ve got 2 coaching spots open and I’m offering them at a loyalty rate of $300/month. Rates are going up in January so this is the last time I’ll ever offer this rate—a great time to start if you’ve been thinking about it! Click here to book a consult.

    Grab your coffee (or your breakfast bowl) and hit play—this one’s full of insights you didn’t know you needed. 🌟

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  • Episode 206: What Joey (my dog) can teach us about changing our behavior around food

    Episode 206: What Joey (my dog) can teach us about changing our behavior around food

    · The Diet Diaries

    Hey, everyone! Today’s episode is a little different
it’s about my dog, Joey, and what it was like to pick her up after 4 weeks of obedience training. Think there’s a connection to food here? You bet there is.

    I’m sharing the surprising parallels learning how to implement her obedience training has to learning new habits and skills, especially around food.

    Here’s a peek at what we cover:

    What it feels like to be a beginner again—the overwhelm, the frustration, and the reality of learning something brand new.Why practice matters more than perfection, and how “real life” application always looks messier than the ideal scenarios.How to go slow and break things down, focusing on what’s most relevant instead of trying to do it all at once.The truth about progress: it’s not linear, and even when things don’t go perfectly, you’re still learning.My favorite analogy for behavior change and why it takes longer than we want it toWhy keeping going is more important than getting it right


    Whether you’re working on leash training your dog (hi, Joey!) or trying to build a new habit around food or exercise, I think you’ll love this episode! this episode is packed with insights, real-life examples, and a little humor to help you navigate the ups and downs of the process.

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  • Episode 205: How to deal with food pushers during the holidays

    Episode 205: How to deal with food pushers during the holidays

    · The Diet Diaries

    We’re back with episode 205. This week, I’m diving into a holiday classic
 no, not pumpkin pie—food pushing. You know the moment: you’re at the table, already feeling full, and someone insists, “You HAVE to try this! I made it just for you!”

    You have no interest in whatever they’re offering but you also feel guilty and don’t want to be rude. So
what do you do? The answers are in this episode:

    Why food pushing happens and why it feels so hard to say no.How to set boundaries that work for you—without completely offending your Aunt Linda and her famous pie.Scripts and strategies for real-life scenarios, like taking a “middle-ground” approach How to prioritize your own comfort while navigating others’ feelings (yes, it’s possible!)


    The last thing you need is to feel guilty for not eating someone’s casserole OR feel like crap because you forced yourself to eat another slice of pie you didn’t really want. Listen in and learn some skills to make this your most guilt free holiday yet.

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  • Episode 204: Why you aren't making progress

    Episode 204: Why you aren't making progress

    · The Diet Diaries

    In this episode, I’m talking about one of my favorite concepts: the often overlooked value of small, consistent actions—and how this connects back to your struggle with the all or nothing mindset around food.

    We’ll dive into why consistently doing the smallest possible thing can have a much bigger impact than trying to do the giant changes with quick, dramatic results.

    Here’s a sneak peek at what’s inside this episode:

    My favorite analogy to show why even a 0.01% effort counts—and why doing nothing just keeps you stuck.How to swap the “Why bother?” mindset for “What’s one small thing I can do right now?”Real-life examples to help you make small, manageable changes around food, movement, and even self-talk.Why trying to change everything at once usually backfires—and how to pick one simple thing to focus on.


    If you’re tired of feeling like you have to do it all to see results, this episode is for you. Let’s break down those big, overwhelming goals and find small, doable steps that actually add up.

    And it’s not too late to join Photo Freedom! My holiday gift to you: stop obsessing over how you look in photos and letting a “bad” picture send you into an emotional spiral. Click here.

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  • Episode 203: My favorite tip for eating dessert

    Episode 203: My favorite tip for eating dessert

    · The Diet Diaries

    How often do you find yourself caught in the all-too-familiar cycle with dessert? You crave it, you enjoy it
 and then, almost immediately, you’re left feeling overstuffed and guilty. Sound familiar? In this episode, I’m talking about a small yet powerful shift that could completely change your experience with dessert, empowering you to enjoy sweets without the uncomfortable aftermath.

    Here’s what I’ll be covering:

    The surprising reason why dessert can feel so hard to control (hint: it’s not about willpower!)A simple strategy to help you enjoy dessert without feeling overstuffed or regretfulPractical ways to navigate holiday sweets while still feeling good in your body


    And if you’re feeling stressed about holiday photos, join Photo Freedom. It’s my holiday gift to you: five days, five practical lessons to help you feel less stressed about how you look in photos. .

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  • Episode 202: Why you need to start doing less to get more results

    Episode 202: Why you need to start doing less to get more results

    · The Diet Diaries

    In Episode 202 of The Diet Diaries, I’m offering a new take on an old cliche: less is more. How do we take that concept and make it relevant to behavior change? We’re so used to that “all-or-nothing” mindset, especially around food and exercise, but I’m sharing why that approach just never works. Instead, I’ll talk about the power of focusing on one small thing at a time to create real, lasting change—without burnout.

    Here’s a little preview of what we’ll cover:

    How the all-or-nothing approach usually backfires (and what to do instead)How to choose just one thing to focus on—and actually stick with itThe surprising math of consistency and how small actions add up over time


    If you’re ready to break the cycle of doing too much too fast and find a sustainable way forward, this episode will give you the insights to start making real progress.

    I also share all the info for my new holiday freebie, Photo Freedom! A 5 day mini course to help you feel more confident taking and sharing photos this holiday season (and beyond). Sign up here.

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  • Episode 201: Love getting dressed again with Conni Jespersen

    Episode 201: Love getting dressed again with Conni Jespersen

    · The Diet Diaries

    In this episode of The Diet Diaries, I’m thrilled to have Conni Jespersen, an educational stylist and founder of Art in the Find, joining me. I have learned so much from Conni over the last 6 months and I am so grateful to have her on the podcast! We are getting into the real impact that getting dressed has on how we feel in our bodies — and it’s about so much more than just clothes.

    A sample of what you’ll hear:

    Why getting dressed can shift your mood and boost your confidence, especially when nobody is watchingThe emotional baggage hiding in our closets — and how to stop the cycle of mindless shopping.How to actually shop your own closet and breathe new life into pieces you already own.Why “flattering” clothes aren’t the answer, and what you should focus on instead to feel great.Simple steps to create a wardrobe that works for your real life and makes you feel like the best version of you.

    If you’ve ever stood in front of your closet feeling lost or frustrated, this episode is packed with the mindset shifts and practical tips you need to start loving what you wear — and how you feel in it.

    Connect with Conni

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  • Episode 200: It's the 200th episode!

    Episode 200: It's the 200th episode!

    · The Diet Diaries

    Welcome to the 200th episode of The Diet Diaries! 🎉

    In this episode, I’m reflecting on how we got here—why I started the podcast, how it’s evolved, and why I’ve stuck with it for four years.

    (Spoiler: it’s not about the numbers. It’s about showing up and making sure you never feel alone in your journey with food, body image, and all the tough stuff that comes with it).

    I’m also diving into what consistency looks like over the course of 4 years, how I come up with content when inspiration runs dry, and why even the tiniest steps forward are always better than doing nothing. I also share what keeps me motivated to show up every week, even when it’s hard.

    Most importantly, thank you for being here—whether it’s your 200th episode or your first. Here’s to the next 200!

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  • Episode 199: A different take on Halloween candy

    Episode 199: A different take on Halloween candy

    · The Diet Diaries

    Here we are again, back at Halloween. The time of year when everyone starts to panic about feeling out of control around food and gaining weight. First Halloween candy then rolling right into the holidays.

    So today I’m sharing some simple ways to enjoy the candy without feeling guilty and how to shift the narrative from “I have no self-control” to “I just need to practice these skills.”

    Why Halloween candy hits different than regular candy—and why that’s okayThe difference between guilt and shame when it comes to food.Simple, practical tips to enjoy your favorite treats without feeling like you need to “earn” them.How to handle having candy in the house without going into a “fuck it” spiral.A mindset shift you can use when those negative thoughts start creeping in.

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  • Episode 198: Do you have food noise?

    Episode 198: Do you have food noise?

    · The Diet Diaries

    I’m kind of surprised I haven’t talked about this yet — but here we are, diving into food noise. If you’ve ever been consumed with thoughts about food, what you’re eating, when you’re eating, or even trying not to eat, this episode is for you.

    With the rise of GLP-1 meds, this term is everywhere right now, but there’s so much more to it than what you can get from a split second IG story.

    Here’s what I cover:

    Food noise 101: What is it really, and why is everyone talking about it now?My personal struggle: How food noise consumed me and why it doesn’t anymoreFood noise isn’t bad: It's not something to “fix.” We live in a world where food is everywhere — it's normal to think about it. But when it gets loud? That’s where the work comes in.You don’t need more willpower: Why white-knuckling it around food never works (and actually makes things worse).Skills > diets: The real tools that help you turn the volume down on food noise — and no, it’s not cutting out carbs or sugar.GLP-1 meds and food noise: How they can help, but why they aren’t a magic fix, and the work you still need to do even if you’re on them.Stop the restriction cycle: How telling yourself “no” is actually making the food noise louder.


    If you’re sick of food taking up all this mental space, this episode will give you the tools to finally quiet that noise. got this — and I’m right here with you.

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  • Episode 197: Reclaiming your body after chronic illness with Emma Jack

    Episode 197: Reclaiming your body after chronic illness with Emma Jack

    · The Diet Diaries

    In this week’s episode, I sit down with my friend and colleague Emma Jack, a physiotherapist, coach, and endometriosis warrior. Emma has spent 25 years navigating life with undiagnosed endometriosis, and she’s here to share her incredibly personal journey in hopes that even one person who is struggling with this disease (or any undiagnosed condition) feels seen and supported.

    From the struggles with misdiagnosis to the relief she found through excision surgery, we dive deep into how this chronic illness affected every part of her life—from her body image to her relationship with food.

    Emma’s story is about resilience and self-advocacy, and it’s filled with lessons that will connect with you—whether you’re dealing with chronic pain, frustrated with medical care, or struggling to trust your body again.

    Here’s a sneak peek at what we discuss:

    How years of undiagnosed illness can impact your confidence, body image, and relationship with foodEmma’s journey from gaslighting herself to finding answers—and how she reconnected with her bodyThe unexpected ways her surgery has given her back her freedom (and her jeans!)Why it’s crucial to trust your own body and advocate for your health, even when doctors don’t have all the answers


    I’m so excited to share this conversation with you. There is no greater feeling than being connected to someone who has been through what you’ve been through—and that’s what this episode is all about.



    _____________________________________

    Emma is a certified sport and orthopaedic physiotherapist and owns her own private practice, Press Play Physiotherapy and Pilates in London, Ontario and she's travelled the world as a lead therapist with the Canadian Women’s Hockey Team.

    While these accomplishments bring a sense of pride, Emma also acknowledges that they also contributed to feelings of intense anxiety, chronic stress, numerous health issues, and deep burnout.

    Emma has since transformed her clinical practice and life in recent years to ensure that her achievements no longer define her. She now dedicates much of her time to working as a certified coach, helping other women in healthcare show up fully for their lives and careers in a way that feels authentic, sustainable, and, most importantly, fun!

    Connect with Emma

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  • Episode 196: Nutrition Labels 101

    Episode 196: Nutrition Labels 101

    · The Diet Diaries

    This week, we're diving into a topic that can feel confusing and stressful—reading nutrition labels. If you've ever felt overwhelmed by the numbers or used them to reinforce restrictive eating habits, this episode is for you.

    We're stripping away the emotional baggage and getting down to the basics: how to use labels as a tool for understanding what's in your food, without judgment.

    I break down why labels matter, especially when it comes to things like portion size, protein, and calories.

    But more importantly, I explain how to look at this info from an objective place, focusing on what your body needs rather than what you think you should restrict.

    Whether you're trying to make sure you're getting enough protein or simply want to understand how foods affect your energy and fullness, this episode is full of practical tips.

    How to read nutrition labels without falling into the trap of labeling foods as “good” or “bad.”The importance of portion awareness and why it matters for protein, calories, and fiber.What calorie-dense actually means and how to use these foods in a way that feels good for your body.The difference between an “efficient protein source” and a food that just has a little protein.Why weighing certain foods, like peanut butter or pasta, can be a game changer.How to shift your mindset from restriction to abundance using objective information.

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  • Episode 195: How to deal with the guilt of throwing away food

    Episode 195: How to deal with the guilt of throwing away food

    · The Diet Diaries

    Hey friends. Welcome back to episode 195 of The Diet Diaries.

    Today I'm diving into a topic that always makes people uncomfortable: throwing away food.

    If you've ever felt guilty about throwing food away or felt obligated to clean your plate, this one’s for you.

    Here's a little peek into what we cover:

    Why eating food to avoid waste isn't actually helping anyone (hint: especially not you)The sneaky ways guilt around food waste shows up in our lives, from leftovers to meal prepHow food waste might be affecting your body and your mindset in ways you didn't expect


    There's a lot to unpack here, and I hope it offers you a fresh way of thinking about something so many of us struggle with.

    If you’re feeling crappy in your body and contemplating starting another diet this fall because you feel out of control and like there are no other options
.there are.

    There is coaching.

    1:1 support to learn the skills to feel at ease around food and in your body, totally customized to your lifestyle, history, preferences and goals. Add your name to the interest list to get more info the week of 9/23 and get started in October.

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  • Episode 194: How to stay consistent with food and exercise when life is lifey

    Episode 194: How to stay consistent with food and exercise when life is lifey

    · The Diet Diaries

    This week, I’m getting real about what it takes to stay on track with food and exercise when life gets stressful. With the new puppy and the chaos of back-to-school, I’ve had to lean hard on a few key habits to keep me grounded.

    It’s been interesting! And I’m sharing how I’ve navigated it all without falling into the “all-or-nothing” trap.

    Here’s a sneak peek of what we’ll cover:

    * The concept of “anchor behaviors” and how they can keep you grounded
    * Why staying consistent doesn’t mean being perfect
    * A framework for adjusting your expectations when life gets crazy

    If you’ve ever felt like everything’s spiraling and you just can’t keep up with your usual food/exercise routines, this one’s for you. I’ll be diving into what’s helped me stay consistent, even when life gets lifey.

    If you're curious about 1:1 coaching, the interest list for this fall is open. There will be 5 spots available to help you finally feel at ease around food and in your body. Add your name to the list here to get more details the week of 9/23 and get started in October (plus you'll get a $50 discount off the monthly rate!).

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  • Episode 193: How much sugar is too much sugar?

    Episode 193: How much sugar is too much sugar?

    · The Diet Diaries

    In this episode, we dive into a hot topic that many people struggle with—sugar.

    How much should you be eating?

    Is it really as bad as it’s made out to be?

    I share my thoughts on how to shift the focus from restrictive rules to a more nuanced approach that’s actually enjoyable and works with your life. We explore why sugar itself isn’t the real problem and how to enjoy the foods you love without feeling guilty or out of control.

    I also talk about the importance of setting a strong nutritional foundation and making thoughtful choices without feeling deprived. Plus, I touch on the idea of “subtraction by addition,” a way to reframe how you think about your overall food intake.

    If you’ve ever felt stuck in an all-or-nothing mindset around sugar, this episode is for you. Tune in to hear practical tips that make food—and especially sugar—feel easy and enjoyable again.

    And don’t forget to check out the early interest list for one-on-one coaching this fall if you’re ready to dive deeper into making lasting changes. Add your name to get more info and a great discount mid-late September!

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  • Episode 192: How to change the way you feel about your body

    Episode 192: How to change the way you feel about your body

    · The Diet Diaries

    Hi friends! Today’s topic was inspired by a conversation with a client who’s been struggling with body image. She’s been setting the intention to feel neutral about her body each day, but those intrusive thoughts keep showing up. And that got me thinking—how often do we try to control how we feel and the get frustrated when that doesn’t work?

    Here’s the thing: we can’t control our feelings, just like we can’t control where we lose weight or how fast we build muscle. But what we can control are our actions—the small, daily things that lead to change over time. I share some strategies my client and I came up with that can help shift the focus from those uncontrollable feelings to actions so you can actually make a difference.

    In this episode, we’ll cover:

    Why trying to control your feelings might be setting you up for failureThe power of focusing on actions instead of outcomesPractical tips for improving body image without obsessing over weightHow small daily habits can lead to big changes in how you feel

    This episode is all about shifting your mindset from obsessing over outcomes to embracing the power of what you can control.

    Reminder! If you’ve been considering one-on-one coaching, I’m opening up five spots this fall. Joining the interest list will give you first access to book a consult and $50 discount off the monthly rate. No obligations, this just gives you options. Once you’re on the list you’ll get more info mid/late September and we get started in October!

    Connect with Jordana
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  • Episode 191: My number one tip to stop feeling hungry between meals

    Episode 191: My number one tip to stop feeling hungry between meals

    · The Diet Diaries

    This week, I’m keeping it real and sharing a bit about the challenges of showing up, even on those days when everything feels overwhelming. We all have those moments when life gets heavy, and it’s hard to stay on track with our goals. So, I’m here to let you know—you’re not alone in that struggle.

    In episode 191 of The Diet Diaries, I’m focusing on something simple and tactical: eating for volume. This isn’t about quick fixes or magic solutions, but about building a skill that helps you feel full, nourished, and aligned with your body’s needs.

    What you’ll hear:

    Why eating a massive plate of pasta might not leave you feeling as good as you’d hope.How to fill your plate with foods that keep you full without making you feel stuffedThe secret to bumping up your fiber intake without obsessing over numbers.What to do when eating out and trying to incorporate veggies with your favorite fries.


    This episode is packed with practical tips on how to use vegetables to help you feel satisfied and energized, without the sluggishness that can come from overeating more calorie-dense foods. We’ll talk about the benefits of fiber, the importance of portion sizes, and how to make sure your meals are working for you—not against you.

    Reminder! If you’ve been considering one-on-one coaching, I’m opening up five spots this fall. Joining the interest list will give you first access to book a consult and $50 discount off the monthly rate. No obligations, this just gives you options.



    Connect with Jordana
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  • Episode 190: What's the deal with intermittent fasting?

    Episode 190: What's the deal with intermittent fasting?

    · The Diet Diaries

    In this episode, we're diving into a topic that's been surprisingly absent from the podcast until now: intermittent fasting. A friend on IG reached out and requested this episode and I'm excited to get into it.

    I start by defining what intermittent fasting really is and discuss the various ways people approach it, like the popular 16:8 method. I cover the potential pros and cons of IF, including how it might differ for women and men due to our unique hormonal makeup.

    But here’s the big question: Is intermittent fasting right for you? I’ll share my candid thoughts on why it might not be the best fit for most people, particularly if you have a history of disordered eating. We'll discuss how the rigidity of this approach can backfire, leading to overeating, stress, and a disconnect from your natural hunger and fullness cues. I’ll also talk about who IF might be helpful for.

    A peek into what I talk about today:

    The surprising reason why intermittent fasting can actually lead to overeating.Why intermittent fasting might not be the quick fix for weight loss you’re hoping for.How your natural hunger patterns can make or break your success with intermittent fasting.What most people get wrong about intermittent fasting and weight loss.Is intermittent fasting more harmful for women? What the research says.


    If you’ve been considering intermittent fasting or are curious about whether it could work for you, this episode is a must-listen. Remember, there’s no one-size-fits-all solution to feeling good in your body or finding ease around food.

    And just a quick reminder—I'm opening up five spots for one-on-one coaching this fall! If you're interested, make sure to join the early interest list to get first dibs and a special discount. Click here.

    Connect with Jordana
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