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Find Your Food Voice

It’s time to name the neglect from typical food advice. Welcome to the Find Your Food Voice podcast, hosted by Julie Duffy Dillon, a registered dietitian with 20 years of experience partnering with folks just like you on their food peace journey. What have we learned? Well, the cookie cutter approaches exclude too many people, and you don’t need to be fixed. It’s not you. It’s not me. It’s all of us. Only together we can start a movement and fix diet culture. And we will. Let’s begin now. Food behavior expert and host, Julie Duffy Dillon is rolling up her sleeves to get to the bottom of what is really healthy. This award-winning dietitian seen on TLC’s My Big Fat Fabulous Life has a secret: food is not your enemy and your body is tired of the constant attacks. She will partner with you exploring topics like: *emotional eating *intuitive eating *anti-diet *binge eating *orthorexia *body image *eating disorders *dieting *parenting and food *healthy eating *stress eating *food addiction *mindful eating *non diet approaches
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Now displaying: January, 2018
I'm stressed and dieting. Help! {Ep 104 with Laura Thomas} 0
Jan 29, 2018


Do you know dieting doesn't work, and yet you're finding yourself feeling drawn to dieting during times of stress? Are certain necessary food restrictions pushing you towards a deprivation mindset? Listen now while I discuss some strategies with Laura Thomas on how to manage this part of the Food Peace™ journey.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my online course, Your Step-by-Step Guide to PCOS and Food Peace™. Enrollment open until January 31st 2018. You CAN make peace with food even with PCOS and I want to show you how.

Product links may be affiliate. If you click and make a purchase, there's no extra cost to you.

Episode's Key Points:

  • You're not the failure... the DIET is the failure!
  • During stressful times, we may find ourselves drawn back to dieting, even though we know that it doesn't work long-term.
  • Laura Thomas joins us to break down this letter and to help the writer find some solutions!
  • Honor how far you've come! All progress is good progress, so be compassionate about how much work you've already done. Do your best not to be hard on yourself if you're not exactly where you want to be in this moment.
  • Remember, there's no way to do intuitive eating perfectly, and in fact, intuitive eating is about moving away from perfection around eating altogether.
  • Diet culture is deeper than food!
  • Kristin Neff's work around self-compassion might be really helpful in being kind to yourself in this process.
  • We can't eat mindfully at all times!! We can only be mindful of so many things at once, and we're busy people. We have lots to think about, so don't get down on yourself if some of your eating occurs when you're distracted.
  • Stress happens, and sometimes we have to make eating choices that don't add to our stress. Sometimes that means you might be grabbing convenience foods, and they might not make your body feel at 100%, but you have to prioritize things! You're doing the best you can. Take a multivitamin if you're concerned that you aren't going to get your nutrients through your current food choices.
  • In the long-term, work on the self-judgment and perfectionistic tendencies. In the short-term, go out and get convenient and filling snacks that fit in your budget (think peanut butter, granola, or hummus!).
  • Processed, frozen food is a tool in your food arsenal! Work on the judgment around those foods, and embrace them as an option in your life.
  • The most important thing to remember is that there's no such thing as a perfect intuitive eater! Having flexibility in your eating behavior will protect you against diet mentality, so embrace it. Take care of yourself the best you can.
  • Online community is important! In-person folks might not be on board with the anti-diet movement, but Instagram, podcasts, and other social media platforms can act as valuable support.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue!

Thank you for listening to the Love, Food series.

Cultivating support for your PCOS and advocating for better care 0
Jan 24, 2018


Are you or is someone you know affected by PCOS? I have some bonus episodes for you! Listen now for the third bonus episode all about how to self-advocate for your health and find support while struggling with PCOS.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my online course, Your Step-by-Step Guide to PCOS and Food Peace™. Sign up now to get on the waitlist for the next enrollment period TOMORROW, and receive my FREE road map: Your First 3 Steps Toward Food Peace™ with PCOS. You CAN make peace with food even with PCOS and I want to show you how.

Product links may be affiliate. If you click and make a purchase, there's no extra cost to you.

Episode's Key Points:

  • Be sure to check out the first and second PCOS bonus Love, Food episodes!
  • You shouldn't have to advocate for yourself, but unfortunately you'll probably have to... so I have some tips to share!
  • PCOS is a women's disease, and so there's not a lot of research about it out there, and people don't really want to talk about it. Plus, weight gain is a part of PCOS, which makes it even harder to find support because we live in a fatphobia world.
  • BUT, increased support actually helps improve our health! It can lower your blood pressure, help with insulin sensitivity, and so much more. So support is a big deal!
  • Weight bias in the healthcare community is a moral issue!! We have to combat it, and it starts with us.
  • First off, what's weight stigma? It's negative attitudes towards a person due to their body size. This leads to prejudice and discrimination, and results in lower quality of care. Stigma also activates a hormone response that ultimately leads to increased insulin resistance, and so much more. AND PCOS is tied closely to weight gain, which means that weight stigma is a BIG deal for those struggling with PCOS!
  • But doesn't shame help us lose weight and watch what we eat? NO! Shame does NOT promote weight loss, and can in fact lead to more weight gain and avoidance of medical care.
  • The research also shows us that bias within the healthcare community is rampant. That means that as someone with PCOS, you need to walk into the doctor's office armed with information, and ready to advocate for yourself and protect yourself from weight stigma. Here's some ways how:
    • Decline to be weighed. You DON'T have to be weighed! It's NOT a medical necessity, and it can be super triggering.
    • Assert that you don't need to talk about dieting. Protect your recovery by letting them know that you aren't interested in talking about weight loss, and that talking about dieting could actually put you at risk for weight gain.
    • Let the doctor know that diets just don't work. Let them know that diets have never benefitted your health, and demand a different intervention strategy.
    • Ask your doctor what they recommend to patients that are in smaller bodies. There are ZERO conditions that only affect people in larger bodies, and so there are weight-neutral ways to improve your health.
    • Ask for the research! Ask for the data that shows long-term success (sustained weight loss with improved health for five years or more)... it doesn't exist!
  • It sucks that you even have to do this extra work, but there ARE people out there in the fat activist community who are ready to help you.
  • The last thing we need to talk about is how to find support. Be open with your friends and family about your struggle, join our PCOS and Food Peace Support Group on Facebook, find support on social media, try to meet up with folks in person, and head to the PCOS Awareness Symposium!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue!

Thank you for listening to the Love, Food series.

Am I doing enough to protect my kids from body hate?? {Ep 103 with Anna Lutz} 0
Jan 22, 2018

Are you trying to protect your kids from all the diet culture messaging out there? Listen now for my chat with friend and colleague, Anna Lutz, while we break down how to help our kids be resilient against this disordered culture.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my online course, Your Step-by-Step Guide to PCOS and Food Peace™. Sign up now to get on the waitlist for the next enrollment period on January 25th, and receive my FREE road map: Your First 3 Steps Toward Food Peace™ with PCOS. You CAN make peace with food even with PCOS and I want to show you how.

Product links may be affiliate. If you click and make a purchase, there's no extra cost to you.

Episode's Key Points:

  • It's January, and diet culture is EVERYWHERE! I worry a lot about the messages my kids are getting from these commercials and programs... Anna Lutz joins us today to talk about protecting our children from all the diet culture out there!!
  • There's SO much of raising children that we don't have any control over. There's only so much we can do to protect our kids from so many things, from diet culture to bullying.
  • Instead of trying to control everything around your kid, focus on creating a foundation for your child to come back to when they're confronted with diet culture.
  • Remember, we can do all the "right things," but their genetics and personality can also play a role in how susceptible they are to diet culture.
  • We can't change the way the culture perceives our kids' bodies, but what we CAN do is support our kids in their home and give them a safe haven no matter what goes on outside.
  • Do what you can to talk positively about ALL bodies and talk neutrally about food. Model food and body peace the best you can!
  • Try to have consistent family meals where you can connect and communicate with your kids, and where you can model how to handle food in a neutral way. Research shows that this helps them to be resilient!
  • If your kids encounter fatphobia and tell you about it, start asking questions! Make them think about it, and start a conversation, rather than just trying to correct it. Help them to critically think!!
  • Remember, you're raising the next generation! Who knows, maybe we're making the first group of kids who don't believe in weight bias and diet culture.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue!

Thank you for listening to the Love, Food series.

My Top 5 Tips to Manage Your PCOS Without Dieting {PCOS Bonus Episode} 0
Jan 21, 2018

Are you or is someone you know affected by PCOS? I have some bonus episodes for you! Listen now for the second bonus episode all about my top 5 tips for managing your health with PCOS without dieting.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my online course, Your Step-by-Step Guide to PCOS and Food Peace™. Sign up now to get on the waitlist for the next enrollment period on January 25th, and receive my FREE road map: Your First 3 Steps Toward Food Peace™ with PCOS. You CAN make peace with food even with PCOS and I want to show you how.

Product links may be affiliate. If you click and make a purchase, there's no extra cost to you.

Episode's Key Points:

  • Did you miss the first Love, Food PCOS Bonus episode? Check it out now!
  • You're not a failure! You've been given the WRONG tools to help manage your health with PCOS.
  • Most people with PCOS are given a pamphlet that gives a one-size-fits-all solution... but this doesn't work with PCOS! PCOS affects EVERY cell in your body, which means that a holistic approach to management is crucial. It can affect your mental health, hormone levels, and SO much more! It's complicated!!
  • There's really a lack of research around PCOS out there, and most healthcare providers have NO CLUE how complicated PCOS can be. That means you need to be your best advocate!
  • Solutions to your health shouldn't be agonizing! They shouldn't hurt!! That's why I don't recommend dieting, and I promise you that my solutions will NOT make you feel miserable.
  • I didn't always know that diets don't work. It took me working in the field and digging in the research for YEARS before I really got it. Diets predict weight GAIN, not weight loss, and people with PCOS are even MORE likely to experience that weight regain (this has to do with insulin levels, testosterone, and inflammation... listen to the show to get the details on the science!).
  • Pursuing weight loss should NOT be the primary treatment for PCOS! I've learned so much over the years working with women with PCOS (including Whitney Way Thore of My Big Fat Fabulous Life), and I have the training to help people manage the condition WITHOUT diets.
  • My top 5 tips to take charge of your health with PCOS:
    • Stop being a slave to the scale.
    • Put diets on the back-burner. The diets just increase inflammation and make you feel AWFUL! It's time to put them down.
    • Don't ignore your cravings, mood changes, or weight gain (AKA the symptoms of PCOS)! Say hello to them, and consider that they're trying to tell you something important.
    • You are the expert of your body!
    • Explore self-compassion. Get rid of the should's and rewrite them to support you!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue!

Thank you for listening to the Love, Food series.

The Worst Diets for PCOS: Keto, Weight Watchers, and Low Calorie {PCOS Bonus Episode} 0
Jan 18, 2018

Are you or is someone you know affected by PCOS? I have some bonus episodes for you! Listen now for the first bonus episode all about which diets are the WORST for PCOS management.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my online course, Your Step-by-Step Guide to PCOS and Food Peace™. Sign up now to get on the waitlist for the next enrollment period on January 25th, and receive my FREE road map: Your First 3 Steps Toward Food Peace™ with PCOS. You CAN make peace with food even with PCOS and I want to show you how.

Product links may be affiliate. If you click and make a purchase, there's no extra cost to you.

Episode's Key Points:

  • The primary treatment for PCOS is dieting... but diets don't work long-term! So what do we do?
  • We're going to look at three different diets and break down why they don't work for PCOS management...
    • Low-calorie diets: if you have PCOS, reducing calories below a certain point promotes inflammation, which is ultimately super harmful for our health, contributes to extreme exhaustion, drives up insulin levels, and encourages weight gain in the long-term.
    • The Keto diet: Keto diets promote a low-carb, low-fat, low-protein eating style, and if you have PCOS, you need more protein in your diet than the average person! Plus, there's ZERO published research looking at folks trying Keto plans who also are managing PCOS. The majority of the research also doesn't look any further than 4-6 weeks, which isn't long enough to claim long-term weight-loss success!! Long-term, Keto is going to promote weight gain and obsession over your food choices (which can ultimately lead to eating disorder behavior!!).
    • Weight Watchers: WW is similar to the low-calorie meal plan, but it may actually be the WORST for PCOS! That's because it's super accessible, and it co-opts body-positive language to pretend it's not a diet. Plus, they encourage low-fat and low-protein consumption, and remember, if you struggle with PCOS, you need more protein!! Less protein contributes to fatigue! Plus, WW has done their very own diet research that shows that 80% of their participants regain the weight within two years (and it's probably higher than that!).
  • You deserve a recommendation that's going to be health-promoting in the long term. So what do you do?? Any kind of style of eating that you're doing should promote energy and make room for connection with family and friends. You should also make sure to choose something that has been shown to work long-term through the research (including through your personal evidence!).
  • The number one predictor of weight gain is dieting, and the more we diet, the more we gain! But this is NOT your fault!! You've been given the wrong tools.
  • Letting go of dieting is NOT letting yourself go... it's letting yourself BE.
  • Wondering how to promote health with PCOS without dieting? Tune into the next Love, Food bonus episode to find out!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue!

Thank you for listening to the Love, Food series.

Will I ever feel free in my body? {Ep 102 with Meredith Noble} 0
Jan 15, 2018

Do you still have days where you struggle to stay true to your anti-diet convictions? Is body image an issue that you're still grappling with, even if you've been on this journey for some time? Listen now to hear my conversation with Meredith Noble, and get our tips on how to navigate this part of theFood Peace™ journey.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my online course, Your Step-by-Step Guide to PCOS and Food Peace™. Sign up now to get on the waitlist for the next enrollment period on January 25th, and receive my FREE road map: Your First 3 Steps Toward Food Peace™ with PCOS. You CAN make peace with food even with PCOS and I want to show you how.

Product links may be affiliate. If you click and make a purchase, there's no extra cost to you.

Episode's Key Points:

  • The world needs to be fixed, and we need to eradicate diet culture!!
  • Opting out of diet culture is a constant process.
  • Meredith Noble comes on the show to talk about struggling with what we see in the mirror.
  • It's so normal to understand anti-diet work on an intellectual level, but that doesn't mean we're integrating it into our lives.
  • Shame plays a big role!
  • We're all trying our best to survive in this fatphobic culture... remember, it's SO normal to feel the urge to go back to diets when we've been triggered because many of our struggles stem from this fatphobia.
  • Any work we've done before, even if we go back to dieting, is never wasted!
  • Many of us are fine with their bodies... until we see a photo of our bodies. When you feel triggered by a photo, try to change the focus from what your body looks like, to what you were feeling and experiencing in that moment.
  • Part of body acceptance is also making it a goal to look at bodies of all shapes and sizes, especially larger bodies. Instagram is a great resource for this! We can start to dismantle our own internalized fatphobia when we continually expose ourselves to the beauty of larger bodies.
  • It also may be helpful to look at photos of our OWN bodies more often. Take photos of yourself! Take selfies! Learn to appreciate them! And remember, don't limit yourself to your "best" angles... look at yourself from ALL perspectives!!
  • You don't need to be fixed... the WORLD needs to be fixed!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue!

Thank you for listening to the Love, Food series.

Food, you have always helped me feel comforted. But I can't accept that. {Episode 101} 0
Jan 8, 2018

Has diet culture kept you from making real Food Peace™? Did you think you were making progress, only to find yourself struggling again? Listen now to hear a letter from someone struggling with the same thing, and get my take on how to overcome this part of the Food Peace™ journey.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my online course, Your Step-by-Step Guide to PCOS and Food Peace™. Sign up now to get on the waitlist for the next enrollment period in later this month, and receive my FREE road map: Your First 3 Steps Toward Food Peace™ with PCOS. You CAN make peace with food even with PCOS and I want to show you how.

Product links may be affiliate. If you click and make a purchase, there's no extra cost to you.

Episode's Key Points:

  • We live in a world suffering from it’s own eating disorder!
  • Diet culture has infiltrated our society, and the majority of us suffer because of it.
  • Intuitive eating is a super important step in the food peace journey! There’s lots of research out there now that illustrates how intuitive eating promotes health.
  • Cultural fatphobia: you’re only acceptable if your body stays acceptable.
  • If your body doesn’t get enough food (which is what happens when a family member restricts our access to it), we feel deprived, and we respond by bingeing and hoarding food.
  • When we give ourselves permission to embrace food in whatever way we need to, we open the door for food peace and remove the threat of deprivation enough to be mindful about our needs.
  • We as human beings yearn for acceptance… and that’s one of the reasons we are so vulnerable to diets! They promise us that when we lose weight, we’ll finally fit in and be accepted. But this isn’t true! Not only will diets not give you lasting weight loss, but they also won’t give you lasting happiness.
  • Trauma can have a huge impact on our food peace journey, so be sure to honor that.
  • Know that making peace and “letting yourself go” with food DOESN’T mean you’re giving up… it means you’re letting yourself be.
  • Our relationship with food isn’t health or unhealthy… things aren’t so black and white! The way we relate to food is COMPLEX!!
  • What would happen if we accepted our bingeing behaviors?
  • Food is meant to be pleasurable and comforting! Unfortunately we often demonize that part of our relationship with food, but that really isn’t fair. Can we honor the ways food comforts us?
  • Bingeing is just a way our body lets us know that there’s an unmet need… and the bingeing helps us! It helps us stay alive, it helps comfort us, and it helps us survive.
  • It’s important to challenge beauty ideals and call out diet culture and oppression. Seek out support on social media to help you on that journey!
  • You deserve happiness in the skin you’re in today!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue!

Thank you for listening to the Love, Food series.

I have to diet with PCOS...right?!? Let's explore PCOS + Food Peace.™ {PCOS Bonus Episode} 0
Jan 4, 2018

What is food peace in the context of struggling with PCOS? Listen now to hear my PCOS and Food Peace Manifesto!

Subscribe and leave a review here in just seconds.

This episode is brought to you by my online course, Your Step-by-Step Guide to PCOS and Food Peace™. Sign up now to get on the waitlist for the next enrollment period in later this month, and receive my FREE road map: Your First 3 Steps Toward Food Peace™ with PCOS. You CAN make peace with food even with PCOS and I want to show you how.

Product links may be affiliate. If you click and make a purchase, there's no extra cost to you.

Episode's Key Points:

  • What IS food peace and PCOS anyway? What if we've been told to eat this, not that, in order to manage our PCOS? How do we move away from that kind of thinking?
  • Do some of us end up engaging in anorexia nervosa trying to manage our PCOS? Yes! Especially if we're in larger bodies.
  • People in larger bodies are urged to practice eating behaviors that we diagnose as disordered in smaller bodies... this is a problem! It also points to how fatphobic our society is.
  • Dieting increases inflammation, which is one of the biggest issues with PCOS!
  • At least one in ten women suffer from PCOS, but there's minimal research funding for it. We need to get more information on this condition!
  • So what's food peace? Food peace is coming to terms that diets don't work for you, and understanding that diets are the failure, not you.
  • It's time to find a new way to eat, and listen to your bodies for the answers! Women with PCOS have a different kind of communication with their body, and it's my job to guide you through learning that mode of communication.
  • If you're in a place where you're struggling to manage your PCOS, you may feel like you're ALWAYS hungry. The food peace process is about reconnecting with your intuitive self and learning what that feeling of being always hungry really means.
  • Dieting predicts weight gain and eating disorders, and intuitive eating leads to positive health outcomes. So really, which one is better for our health?
  • Here's my PCOS and Food Peace Manifesto:
    • You didn't cause your PCOS!
    • Diets failed, not you! Diets are a form of restriction, so it's no wonder you feel like you can't control yourself around food.
    • Your weight doesn't define your health or your worth!
    • Your PCOS has its own language!
    • Notice what helps energize you, and what doesn't!
    • Self-care matters, and so does advocacy!
  • 25% of our health is due to behaviors, and 75% of our health are determined by social determinants of health and our genetics... this means that stigma and discrimination have a HUGE impact on our health! Specifically, weight stigma contributes to inflammation and poor health due to the fight or flight response.
  • There are SO many of us out there ready to help you fight weight stigma in PCOS healthcare. Come join us!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue!

Thank you for listening to the Love, Food series.

I'm tired of fighting the world to not diet. I'm tempted to try again. {Episode 100 Season 2 Premiere} 1
Jan 1, 2018

Are you feeling tempted by all of the New Years diet talk? Do you know diets don't work, and yet find yourself thinking that maybe this time it'll be different? Listen now for my reminders on why intuitive eating and food peace are the way to true empowerment and health.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my online course, Your Step-by-Step Guide to PCOS and Food Peace™. Sign up now to get on the waitlist for the next enrollment period in January 2018, and receive my FREE road map: Your First 3 Steps Toward Food Peace™ with PCOS. You CAN make peace with food even with PCOS and I want to show you how.

Product links may be affiliate. If you click and make a purchase, there's no extra cost to you.

Episode's Key Points:

  • We know that diets don't work long-term... and yet, the New Year brings the tempting diet message to the forefront, especially for those of us in larger bodies that face weight stigma.
  • What is intuitive eating? How can it help us to find Food Peace™?
  • The more we try to restrict, the more we feel chaotic around food, and the more likely we are to experience weight gain and eating disorders.
  • This process of Food Peace™ is SO much harder if we live in a larger body!
  • Diets are this big, seductive fantasy designed to keep us stuck in ideas around what makes us worthy.
  • Let's find a way to make our bodies acceptable right NOW.
  • Diets also hold this idea of hope for connection and acceptance, which is part of what makes it so tempting.
  • I believe in body liberation and body autonomy... you can do what you want with your body! But I still encourage you, when you feel the pull of dieting, to consider what triggered that thought process. Investigate it, and if the root of it is yearning to connect with others, consider that connection is what you really want, not weight loss.
  • Working towards radical self-acceptance can feel isolating! Remember that part of the seduction of dieting is hope for connection and acceptance to and from others.
  • People in larger bodies are often praised for seeking out weight loss. It can help you feel more accepted and create a mode of connection... but that doesn't mean it's the right way forward.
  • It's possible that diets are trying to help you meet unmet needs of acceptance and connections. Diving deeper into the WHY is so important!!
  • Shame is likely a part of this as well, so investigate that and unwrap the true motivations behind this urge.
  • Ask yourself, what are you really yearning for?

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue!

Thank you for listening to the Love, Food series.

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