What If You Totally Stop Eating Sugar For 30 Days?
Summary
TLDRIn this video, the speaker discusses the numerous benefits of eliminating sugar from your diet for 30 days. The potential improvements range from withdrawal symptoms due to sugar's addictive nature, to better metabolic flexibility, weight loss, reduced inflammation, enhanced mental focus, and stable energy levels. The speaker emphasizes the dangers of refined sugars and the advantages of a sugar-free diet, including improved dental health, reduced insulin resistance, and better liver function. Viewers are encouraged to take the 30-day challenge and share their transformative experiences.
Takeaways
- 🍬 Sugar is highly addictive and can trigger the brain's pleasure receptors similarly to drugs like heroin and cocaine.
- 🚫 Withdrawal symptoms may occur when stopping sugar, but the body can quickly adapt to using fat as a more stable and preferred fuel source.
- 🔄 Becoming 'fat adapted' or metabolically flexible allows the body to derive energy from various food sources, which can happen within days or weeks of eliminating sugar.
- 📉 Eliminating sugar for 30 days can lead to significant health benefits, including weight loss, improved mood, and stable energy levels.
- 🍇 The script differentiates between natural sugars found in fruits and refined sugars, noting that the latter is more harmful due to its refined and concentrated form.
- 🍯 Substitutes like honey, agave, and maple syrup are not necessarily healthier than refined sugar, as they still contain high levels of glucose and fructose.
- 🍞 Starch, found in foods like bread and rice, is a complex carbohydrate that breaks down into glucose rapidly, affecting blood sugar levels.
- 🏃♂️ Physical benefits of cutting out sugar include reduced inflammation, better athletic performance, and improved dental health.
- 🧠 Cutting out sugar can lead to mental health benefits such as improved focus and clarity, as well as the development of new taste buds that enhance the enjoyment of food.
- 💰 There may be financial savings associated with eliminating sugar, as healthier food options can be more filling and lead to reduced overeating.
- 👀 Improved blood sugar control can potentially lead to better eye health and vision, as high blood sugar can cause damage to the blood vessels in the retina.
Q & A
What are the immediate effects of stopping sugar consumption?
-Some degree of withdrawal is common, as sugar is very addictive and triggers pleasure receptors in the brain similar to heavy drugs like heroin and cocaine.
Why is sugar so addictive?
-Sugar triggers pleasure receptors and reward centers in the brain, and its refined form can bypass normal regulation, making it very addictive.
What happens to the body’s energy levels when you stop consuming sugar?
-Initially, there might be a lack of energy as the body adjusts, but soon it starts burning fat for fuel, becoming fat-adapted and metabolically flexible.
Why is a 30-day sugar detox recommended?
-A 30-day period helps the body become fat-adapted and metabolically flexible, and is long enough to change habits and ensure lasting benefits.
Does a sugar detox include eliminating fruits and complex carbs?
-It depends on individual activity levels and goals. For those very active, moderate intake of fruits and complex carbs might be acceptable.
What are the emotional and mental benefits of cutting out sugar?
-Improved ability to focus, stable energy levels, better mood, and a higher emotional baseline are some benefits of eliminating sugar.
Why should sugar be eliminated completely and immediately rather than gradually?
-Due to its addictive nature, cutting sugar out completely and immediately helps prevent relapses and reinforces the detox process.
What is the difference between sucrose, glucose, and fructose?
-Sucrose (table sugar) is a disaccharide composed of glucose and fructose. Glucose raises blood sugar and stimulates insulin, while fructose primarily affects the liver.
How do natural sugars like honey and agave compare to refined sugar?
-In terms of sugar composition, honey and agave are similar or worse than refined sugar. For instance, agave has 80% fructose, which is very hard on the liver.
What are the long-term health benefits of cutting out sugar?
-Reduced inflammation and pain, better dental health, improved mental performance, better digestion, enhanced immune function, and reduced risk of fatty liver disease and insulin resistance.
Outlines
🚫 The Impact of Eliminating Sugar for 30 Days
This paragraph discusses the potential effects of completely stopping sugar intake for 30 days, including withdrawal symptoms due to sugar's addictive nature. It explains that sugar triggers the brain's pleasure receptors similarly to drugs like heroin and cocaine, and that refined sugar bypasses the body's normal regulatory mechanisms. The speaker also mentions the initial energy drop due to the body's reliance on sugar and processed carbs, but notes that this is temporary as the body will soon adapt to using fat as a more stable and efficient energy source. The importance of a 30-day period is emphasized for habit change and sustained benefits.
🔄 Metabolic Shifts and Emotional Benefits of Sugar Withdrawal
The paragraph delves into the benefits of becoming fat-adapted and metabolically flexible after 30 days without sugar, which includes stable energy levels and improved mood. It also touches on the psychological empowerment that comes from overcoming sugar addiction, suggesting a 'cold turkey' approach to quitting sugar due to its high addictiveness. The speaker clarifies misconceptions about different types of sweeteners, such as honey, agave, and maple syrup, explaining that they are not necessarily healthier alternatives to sucrose.
🍯 Comparison of Sugar Varieties and Their Effects
This section provides a detailed comparison of various types of sugar, including white sugar, honey, agave, high fructose corn syrup, and maple syrup, focusing on their glucose and fructose content. It highlights that while honey is a natural antibacterial substance with some benefits, its sugar composition is the same as white sugar. Agave is pointed out as having a higher fructose content than high fructose corn syrup, making it particularly harmful to the liver. The paragraph also emphasizes the importance of understanding sugar composition to make informed dietary choices.
🌾 The Role of Starch and Its Impact on Blood Sugar
The paragraph explains the concept of starch as a complex carbohydrate found in foods like bread and rice, which quickly breaks down into glucose, raising blood sugar levels faster than table sugar. It discusses the difference between sucrose and starch, noting that while starch is better than sugar because it lacks fructose, it is not necessarily healthier due to its rapid conversion to glucose. The speaker also addresses the potential health benefits of eliminating starch from the diet for 30 days, such as improved digestive health and reduced insulin resistance.
📉 Navigating the Metabolic Spectrum and Dietary Choices
This paragraph explores the concept of the metabolic spectrum, indicating that dietary needs and responses to sugar and starch intake can vary greatly among individuals. It uses A1C levels and fasting glucose levels as indicators to determine an individual's position on the spectrum, with implications for dietary recommendations. The speaker advises that while everyone should avoid sucrose, those who are thin or have less metabolic concern may be able to include some starches in their diet, whereas diabetics or those with insulin resistance should avoid both sugars and starches.
🍎 Dietary Considerations for Sugar Elimination and Health
The final paragraph addresses common questions about sugar elimination, such as the inclusion of deli meats, coffee with milk and sugar, and fruit in one's diet. It suggests personal preference and metabolic standpoint as factors in these choices, advocating for strict avoidance of added sugars. The speaker also discusses the potential benefits of eliminating sugar, such as new taste bud development, cost savings, and improved vision. The paragraph concludes with a call to action for viewers to take the 30-day sugar-free challenge and share their experiences.
Mindmap
Keywords
💡Sugar Withdrawal
💡Fat Adaptation
💡Metabolic Flexibility
💡Fructose
💡Glycemic Index
💡Starch
💡Insulin Resistance
💡Fatty Liver
💡Diabetes
💡Health Biome
💡Sugar Substitutes
Highlights
Benefits of stopping sugar for 30 days are vast and include eliminating many destructive factors.
Sugar triggers pleasure receptors and has a similar effect on the brain as heavy-duty drugs like heroin and cocaine.
Withdrawal symptoms are common when stopping sugar, which can deter people from successfully quitting.
Refined and concentrated sugars bypass normal regulation and are more addictive than natural sugars found in fruits.
Once sugar is eliminated, the body can start burning fat for fuel, leading to fat adaptation.
Fat is a more stable and preferred fuel source for most organs, leading to more stable energy levels.
Cutting out sugar for 30 days helps in changing habits and achieving metabolic flexibility.
Stopping sugar leads to emotional benefits, improved focus, and more stable energy levels.
Sugar addiction can be combated more effectively by stopping sugar intake completely rather than gradually.
Sucrose, or table sugar, splits into glucose and fructose, affecting the body differently.
Fructose is particularly harmful as it clogs the liver and can lead to non-alcoholic fatty liver disease.
Many natural sweeteners like honey, agave, and maple syrup have similar negative effects as table sugar.
Cutting out sugar can reduce inflammation and joint pain, improve dental health, and enhance physical performance.
Whole grain products, while healthier, still contain glucose and can raise blood sugar levels.
Avoiding sugar can lead to improved digestive health, a healthy biome, and better immune function.
Cutting out sugar is essential for reducing insulin resistance and fatty liver disease.
Different metabolic states require different dietary adjustments; diabetics should avoid all added sugars and starches.
Gradually reducing sugar intake can be beneficial, but those with strong sugar addiction should quit cold turkey.
Sugar alternatives often marketed as healthy, like agave and cane juice, can still be harmful.
Stopping sugar can reset taste buds and improve the perception of natural flavors.
Avoiding sugar can lead to cost savings as healthier foods can prevent overeating and associated health costs.
Improved vision and reduced risk of blindness are potential benefits of stopping sugar intake.
Taking the 30-day sugar-free challenge can lead to significant health improvements and should be shared to inspire others.
Transcripts
Hello Health Champions today we're going to talk about what would happen if you totally stop
sugar for 30 days and please pay close attention because you probably can't even imagine how vast
the benefits are and how many destructive factors you can eliminate by stopping sugar and the first
thing that might happen once you stop sugar is some degree of withdrawal and this is the number
one thing that keeps people from succeeding where they try it for a little bit and then
they get right back into it and we're going to talk about these things because sugar is a very
addictive substance it triggers pleasure receptors it has HS reward centers in the brain very much
like heavy duty drugs like heroin and cocaine and a lot of people don't understand that it
can actually be that addictive because after all sugar is completely natural It produced in nature
it occurs in all kinds of things but especially in fruits but then in sugar cane and sugar beets
etc. so what's so damaging about it why is it so dangerous because when we change it when we refine
it when we concentrate it now we completely change those properties and now that refined product that
concentrated sugar product has the ability to bypass normal regulation if you never ate sugar
from anything else than fruit or small amounts of sugar cane or a little bit of honey and you
never had processed foods it's not very likely that you would get very addicted however when
you eat tons of this stuff decade after decade now you get hooked and it bypasses your normal
ability to regulate to have just a little bit the second reason that you get some withdrawals
is that your body will experience a temporary lack of fuel because if you have trained your body into
depending on sugar and processed carbohydrates for fuel for energy and then all of a sudden you
eliminate it now for a short period of time your body is going to have a lack of energy it doesn't
know where to get energy where to derive fuel but it's very very short term because very soon your
body starts burning fat instead and very quickly you become fat adapted because fat is actually the
better fuel it is the preferred fuel most of your organs run on fat and it creates a stable source
of energy and this can happen as quickly as in a few days even in minutes to hours this change
initiates your body starts adapting once you cut out the sugar but it's still going to take a while
for your body to fully change around to where it's fat adapted but in a few weeks time now you become
metabolically flexible you train your body that it can derive Fuel and energy from a lot of different
food sources and why are we talking about cutting out sugar for 30 days because if you do it for 30
days now first of all you become fat adapted you become metabolically flexible but also because
we're trying to change a habit and if we just do it for a short term maybe if you did it for a week
you still see a lot of changes but it's not long enough for you to stick to it and if you don't
stick to it and you go back to eating like you did before now you're going to undo all the benefits
that you created I've gotten lots of questions about how to stop sugar and like this guy he
says does this include fruits and complex carbs so we're going to talk about that we're going to
understand exactly what those are and also we're going to understand the variables because he says
I'm an Active Athlete who exercises many times a week see that changes things and we need to
understand where we stand in that regard Does it include bread rice and pasta Does it include deli
meat because they often times have some sugar in them Does it include coffee milk and sugar
because the milk has a little bit of lactose and often people put sugar in there and the number one
reason people are told or want to cut out sugar is very often to lose weight but that's just
such a small thing even if it's important it's such a small thing out of all the benefits for
example emotional benefits how about the improved ability to focus how about stable energy how about
not having these ups and downs a lot of people they eat breakfast and then they feel good for
a little bit but kind of around 10 or 11 o'clock they start crashing because their body doesn't
know how to create stable energy when you eat sugar and refined carbs very often people find
that they have a better mood more stable mood but also a higher Baseline than what they were used
to and a huge benefit like we said is that if you can get over an addiction now you're really
starting to get empowered by not having external things and substances control you and then very
often people wonder should I stop right away or can I do it gradually so with carbohydrates
in general you can usually do it gradually but with sugar I would suggest that you do it cold
turkey stop it immediately and completely and the reason is that it is so addictive and as
a matter of fact the more your tendency is to be addicted to Sugar the more important it is
that you cut it out completely and immediately because if you have even just a little bit left
that's going to keep you addicted and it's going to trigger your behavior to go back and eating
sugar so now we need to understand what sugar is and what the different types are and which
ones should we avoid because when we say cut out sugar for 30 days what does that mean so sugar
is typically when we say that we talking about sucrose table sugar and that is combined of a
six carbon ring and if you've seen my videos you may have seen me do this a few times but I hear
from all the questions that people still don't understand these very Basics we're going to go
through this and glucose by itself is if it's by itself it's a monosaccharide it's a single sugar
sucrose which this is is a disaccharide meaning Two Sugars and then once we eat this and we split
this up now we get two monosaccharides we get one glucose and we get one fructose so the first part
here the glucose portion that's the one that raises blood sugar when we talk about blood
sugar we're talking blood glucose so glucose is a sugar fructose is a sugar but when we mention
table sugar or added sugar in the food it's sucrose It's a combination of the two and the
glucose which raises blood sugar also stimulates insulin because when blood sugar goes up we need
to get that into the cell and that's the job of the hormone insulin fructose on the other hand is
very different it doesn't raise blood sugar very much but instead it clogs up the liver that is the
unique proper of fructose they're two substances that only the liver can process and break down and
that's alcohol and fructose so when we eat a lot of fructose then it's kind of like drinking a lot
of alcohol that's why it's so bad for the liver and fructose today is the number one cause of
non-alcoholic fatty liver disease used to be that only alcoholics got a fatty liver now we find it
in kids because we feed them so much sugar which is 50% fructose but a lot of people are still
confused and they get seduced and misinformed into using other things that are basically the same
thing so for example they know sugar this white sugar they say these white crystals I never touch
the stuff but I do use a little bit of honey and I use some Agave I drink uh just black tea tea or
green tea and I sweeten it with agave that's good for you right well Agave is actually worse than
high fructose corn syrup which most people know is a terrible thing or they say I don't eat sugar
I just use maple syrup or brown sugar that's much better right no there's virtually no difference or
molasses same thing a lot of people think that can juice often times you'll see products that
are supposed to be health food that oh well it's organic and it's natural and it's only sweetened
with cane juice or fruit juice or cane sugar well they're all the same thing and in a moment we're
going to show you exactly how they compare now let's talk about the physical benefits a little
bit they of course include weight loss that a lot of people know about but you'll be amazed how many
people will experience reduced pain they cut out the sugar they reduce some inflammation and a lot
of joint pain shoulder pain wrist pain finger pain knee pain gets reduced because you reduce
inflammation and of course you probably know that you get better teeth fewer cavities less plaque
less tartar and buildup because all those things that you don't want they feed off the sugar and
you will also probably experience improved performance in so many ways we talked about
about more mental stable energy but even in sports you'll probably find that you have more endurance
and better performance because as your body learns to use fat you have a fuel source that lasts much
longer and is more stable now let's look at the different types of sugar and how they compare and
we're going to talk about white sugar in terms of glucose and fructose and then compare those
so like we said sucrose white sugar is exactly 50% because one molecule of one and one molecule
of the other so we get exactly 50% then we look at honey and a lot of people think that honey that's
so good for you that's much healthier which I would agree it is but in terms of sugar it is
exactly the same thing they float around a little bit differently but in the end when it's all said
and done you get 50% glucose and 50% fructose out of honey the difference between honey and white
sugar is not in the sugar composition they're the same however honey is a natural substance
so it contains certain things it's a natural antibacterial it has some positive properties
and that's where this little green line over here is I've added that just to kind of symbolize that
there are some additional benefits but if if you're trying to avoid sugar then honey is not
something you want to be eating and then we have agave which unfortunately a lot of health-minded
people think is a healthy product they think it's a good thing because they've been told so in the
health food store but Agave has 20% glucose and 80% fructose so because of this it doesn't affect
blood sugar as much so you have less of a blood sugar Spike and then people thought hey that must
be good that's great for diabetics well diabetics also have a fatty liver and Agave has 80% fructose
which will clog up the liver so a lot of people know about high fructose corn syrup well this is
higher fructose than high fructose corn syrup then the next one by comparison high fructose
corn syrup normally there's different percent ages when they buy it but the stuff they put into soda
for the most part is 45% glucose 55% fructose now the difference why it's so much worse than
sugar is that white sugar as bad as it is it's a disaccharide it takes a little bit of time to
break it apart just even minutes will make a big difference because high fructose corn syrup the
these two molecules they're separate they're floating freely from each other and now the
glucose gets absorbed instantly it doesn't have that little DeLay So the glycemic index of high
fructose corn syrup is much higher and then of course it has a little bit more fructose as well
and then we look at maple syrup I mean that has to be good it's just syrup it's just juice from
a tree how bad could it be well in the end it's exactly the same it's 50% glucose 50 fructose
and if we want to kind of really promote the difference then it's a natural product it
probably has a few vitamins and minerals and and some properties that Sugar doesn't have but again
it's fairly minimal if on a rare occasion you're going to use some sugar and bake something then
yes all these natural things would be a little bit better because they have these additional
properties but in terms of sugar they're the same and molasses same thing it has some nutrients has
some minerals has a little bit tiny benefit but it's still 50% glucose and fructose and cane
sugar same thing as high fructose corn syrup has been brought out and people have been shown how
bad it is now in comparison all of a sudden cane sugar white sugar almost become a health food of
course these are the stuff that you want to avoid all of them but now another common question is
so how does this compare to other forms of sugar like bread because people don't realize that white
bread all forms of bread rice etc. they are all sugar but there is a difference and the difference
is that bread has something called starch so if we start off with one of these GL glucose molecules
and then we start stringing them together like big trees like pearls on a string and these can
Branch out and they can be hundreds and they can be thousands even tens of thousands of molecules
linked together this is called starch this is called a complex carbohydrate and now people
think hey it's good for you cuz it's complex carb well these things break apart very very quickly
we have enzymes that as soon as you start chewing already in the mouth you start breaking these off
and that's why starch like bread and rice Spike glucose raise blood sugar even faster than table
sugar does but it doesn't have any fructose and that's why starch is better than sugar it's not
because because complex carbs are good for you they still raise blood sugar like crazy but it
matters a lot to some people and not so much to others which we'll look at in a little bit
so while they are all sugar and they turn into sugar the difference is that the white bread is
100% glucose now I know there's a little bit of water a little bit of fat there's some protein
in there but in terms of the carbohydrate they contain it is 100% glucose now if we do the whole
grain bread which is promoted as a health food it will still raise blood sugar to the same degree
but it does have a few nutrients has a little bit of fiber and a few nutrients in there same
thing with white rice it's all glucose brown rice is all glucose with a Sprinkle of nutrients and
if you are to cut this out totally for 30 days you will start seeing some amazing health benefits and
yes you lose some weight you feel better and all that but this is really where it's lifechanging
you will improve your digestive health you will improve your chances of restoring a healthy biome
you will improve your immune function you will get fewer colds and flu and then we get get to
the stuff we talk about a lot here on this channel you will reduce insulin resistance because insulin
resistance is caused by high blood sugar that's the one factor and by fructose clogging up the
liver is the second Factor so cutting out the sugar with the fructose is the most important
thing and that's going to be enough for a lot of people but not enough for everybody and cutting
out sugar is your best bet to reduce a fatty liver and for some people that's a big deal other
people don't get so excited hey what's a fatty liver well a fatty liver is associated it's the
central mechanism around most degenerative disease such as type 2 diabetes high blood pressure bad
cholesterol and also things like Alzheimer's and Dementia and strokes and high blood pressure etc.
etc. now who needs to stop what do you need to just stop the table sugar the white sugar and all
the variations of that or do you also want to cut out more of the starches so starch is all glucose
like we talked about it's found in bread rice corn they're basically entirely made up of starch
whatever isn't water and a tiny bit of protein is essentially starch also in pasta potatoes now
where you are on a metabolic Spectrum a lot of people ask well is this good for me is this bad
for me it depends on where you are some things can be good for people at this end and terrible
for people on the other end so if we look at something like A1C which is your 3month average of
blood glucose and a good value is less than five and a half even though I want to see it probably
just couple of tens lower than that uh if your insulin resistant if you're pre-diabetic but not
fully diabetic you're usually around sixish and if you're over six and a half then they classify
you as a type 2 diabetic and of course that can go much higher I've seen people with 15 and and even
higher than that and the corresponding levels of glucose would be somewhere around a fasting
level of less than 95 a fasting level of 110 or less and for type 2 diabetes a fasting glucose
level of 130 or above but as I also talked about my videos you don't only want to look at these
the much better indicators of insulin resistance are triglycerides and actually measuring insulin
so there'll be a link down below for blood work if you want to get that checked out a little bit more
and a lot of people also hear that well if I stop eating sugar I will lose weight and then they're
worried because they think that they're already too thin what if I lose too much weight well
that's not a problem you stop the sugar because of its detriment on every function every system
in the body and if you trend toward the thin side if you have trouble keeping weight on then you eat
more fat and protein from healthy sources but you can also include some of these starches so
a diabetic they want to avoid all carbohydrates very strictly especially the sucrose but also the
starches however if you're more over on this side now it is probably good for you to start eating
some starches your body might actually work better on that and it doesn't mean that you base your
diet it doesn't mean it becomes a foundation food but you can have a little bit more and I would
probably tell you to favor potatoes over grains because a lot of people are sensitive to grains
and they tend to create some digestive problems so everyone needs to avoid the sucrose but if you're
thin then you can have some starches if you are heavy and or type 2 diabetic insulin resistant
then you avoid both the table sugar and all added sugars and the starches but then people also ask
about the other little things like deli meats now this is becoming more of a personal preference if
you want to keep it totally strict then you cut out everything that has sugar or if you have a
tendency toward addiction that's just super super strong you probably don't want even deli meats but
from a metabolic standpoint they don't really matter because they'll have something like one
gram of sugar in a serving and that's not enough to really mess with your metabolism if that's all
the sugar you're getting then don't worry about it however if you want to be strict about it if you
want to be a purist then by all means absolutely I recommend you cut that out as well or if even that
little bit of sweet taste kind of sets you off then you want to avoid that as well what about
coffee with milk and sugar well you can definitely have black coffee that's not a problem and as long
as you're not sensitive to milk I think you can have a little bit of that don't pour tons and tons
of it but if you want to have a tablespoon or two that's fine and if you want to make that half and
half instead of milk that's probably even better I would however strongly suggest that you cut out
all the sugar don't put any sugar in there at all and if you're used to Sugar it's going to taste a
little funny for a few days and then you'll never miss it again and what about fruit fruit is so
healthy right well if you are on the green side of the spectrum then you can probably have some
fruits you can have some berries you can have a few fruits here and there what I want to caution
against is this idea that you hear to eat more fruits and vegetables more fruits and vegetables
they do not go in the same category fruits and vegetables are not in the same category so eat
more vegetables as long as you tolerate them well but be very careful with fruit on this side you
could have one or two a day but maybe not every day maybe not every month of the year on the red
side on the diabetic side of the spectrum you can have a few berries you could have a handful
of berries here and there but I would strongly suggest you avoid the other fruits now there are
even more benefits besides all the stuff we've already talked about and one thing that people
will find is that you get new taste buds as you get rid of all that sweet all that chemical all
that artificial processed flavor you will reset your taste buds and your brain Pathways and you
will start tasting food maybe for the first time and it will taste absolutely amazing to
you there is also probably going to be a cost savings because even though healthy food tends
to cost a little bit more you get so much more out of it and you will stop overeating so in the
end you'll probably save money you will even possibly get better eyesight sometimes people
with very high blood sugar their blood vessels in the retina they swell and that can affect Vision
diabetes is the number one cause of blindness but even if you don't go blind you can still
start getting reduced Vision reduced focus and Clarity just from a little bit of swelling and I
would suggest I would strongly recommend that you take the challenge to stop sugar for 30 days and
see what happens and then you can come back and leave a comment and tell us and tell others most
of all how many of those things came true for you and if you've already done this challenge before
then please comment because it's so powerful for other people to read these comments and see that
it is indeed true that you can transform your life that it is life changing when you make
these changes if you enjoyed this video you're going to love that one and if you truly want
to master Health by understanding how the body really works make sure you subscribe hit that
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