Super Gut: A Four-Week Plan to Reprogram Your Microbiome, Restore Health, and Lose Weight
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- Create Date：2023-03-08 06:53:57
- Update Date：2025-09-06
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- Author：William Davis
- ISBN：0306846969
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Summary
The bestselling author of the Wheat Belly books brings his next big， game-changing idea—how the human microbiome is evolving， and potentially wrecking， our health， and how we can fix it。
Because of our highly processed diet， pesticides， and overuse of antibiotics， our guts are now missing so many of the good bacteria that we require to be healthy。 As a result， many of us have lost control over our health， weight， mood， and even behavior。
The ancient bacteria that keep our digestion moving have been dying， replaced by harmful microbes that don’t keep us physically and mentally fit。 With cutting-edge research， Dr。 Davis connects the dots between gut health and modern ailments。 There are entire species of microbes that have disappeared， which creates health issues that were uncommon one hundred， or even fifty， years ago。 The result is SIBO （small intestinal bacterial overgrowth）， a silent and profound epidemic， which affects one out of three people and is responsible for an astounding range of human health conditions。
Super Gut shows us how to eliminate bad bacteria and bring back the “good” bacteria with a four-week plan to reprogram your microbiome。 This not only gets to the root of many diseases， but also improves levels of oxytocin （the bonding/happy hormone）， brain health， anti-aging， weight loss， mental clarity， and restful sleep。 Also included are more than forty recipes， a diet plan， and resources so you can pinpoint your gut issues， correct them， and maintain your long-term health and well-being。
Because of our highly processed diet， pesticides， and overuse of antibiotics， our guts are now missing so many of the good bacteria that we require to be healthy。 As a result， many of us have lost control over our health， weight， mood， and even behavior。
The ancient bacteria that keep our digestion moving have been dying， replaced by harmful microbes that don’t keep us physically and mentally fit。 With cutting-edge research， Dr。 Davis connects the dots between gut health and modern ailments。 There are entire species of microbes that have disappeared， which creates health issues that were uncommon one hundred， or even fifty， years ago。 The result is SIBO （small intestinal bacterial overgrowth）， a silent and profound epidemic， which affects one out of three people and is responsible for an astounding range of human health conditions。
Super Gut shows us how to eliminate bad bacteria and bring back the “good” bacteria with a four-week plan to reprogram your microbiome。 This not only gets to the root of many diseases， but also improves levels of oxytocin （the bonding/happy hormone）， brain health， anti-aging， weight loss， mental clarity， and restful sleep。 Also included are more than forty recipes， a diet plan， and resources so you can pinpoint your gut issues， correct them， and maintain your long-term health and well-being。
Reviews
Sarah Sickert
，
Extremely informative， explains step by step how to make changes， and provides factual information to back up his reasoning and recommendations！ His other books are life changing， like Wheat Belly and Undoctored。 Highly recommend if you want to get healthier and feel better without pharmaceuticals and expensive doctor visits & take your health and life in your own hands！
CassieV
，
I gave it three stars but I’m still really deciding what I think。 The writing style was terrible。 Pompous and boring， it was a great way to get ready for bed each night。 That being said， I’d like to try out his process because if it does work then I’d be willing to overlook the author’s faults。 Once my life settles a bit I’d love to try making my own yogurt and some of the other steps he recommends。 I don’t know how I feel about totally cutting all grains forever and the same for using the alter I gave it three stars but I’m still really deciding what I think。 The writing style was terrible。 Pompous and boring， it was a great way to get ready for bed each night。 That being said， I’d like to try out his process because if it does work then I’d be willing to overlook the author’s faults。 Once my life settles a bit I’d love to try making my own yogurt and some of the other steps he recommends。 I don’t know how I feel about totally cutting all grains forever and the same for using the alternative sweeteners like stevia…I’m just not sure I can get there。 But I definitely notice a personal difference between taking a regular probiotic and going without， so supercharging that seems like a worthwhile effort。 。。。more
Boris
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This book has some solid ground to start off， but quite quickly drifts into some shady parts of self-diagnosing， "natural antibiotics"， and "miraculous testimonies"。 It is a shame because gut health and microbiome research are quite interesting and fruitful without unscientific trials and testimonials， and this book has some good insights。 This book is pseudoscientific， and ungrounded， with some correct and solid parts， but not due to direct research from this book。 This book has some solid ground to start off， but quite quickly drifts into some shady parts of self-diagnosing， "natural antibiotics"， and "miraculous testimonies"。 It is a shame because gut health and microbiome research are quite interesting and fruitful without unscientific trials and testimonials， and this book has some good insights。 This book is pseudoscientific， and ungrounded， with some correct and solid parts， but not due to direct research from this book。 。。。more
Tracy Brower
，
I really liked the first half for its good reserach and pragmatic information。 But then the second half got sales-y。
Ron Vutpakdi
，
I really wanted to like this book。 There is some good information there， but too much is wrapped up in what feels like strident snake oil sales pitch where much of the evidence is along the lines of “studies could show X” or “when they study it， they will find Z” that I’m left wondering how much of the basis for this book has really been studied under rigorous clinical trials and how much is based on anecdotal or circumstantial evidence。
Jen
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Everything makes sense now！！
Will
，
I think a lot of the negative reviews here are missing the point。 Yes， the actual four week plan is fairly contrived， but the book itself has excellent chapters on the microbiome。 Dr。 Davis thinks most Westerners suffer from SIBO， and that many chromic/autoimmune issues are a result of microbiome disruption。 Whether or not you are willing to take his assertive predictions （of still developing research） in stride probably has to do with the level of need you have for intervention。 And that's real I think a lot of the negative reviews here are missing the point。 Yes， the actual four week plan is fairly contrived， but the book itself has excellent chapters on the microbiome。 Dr。 Davis thinks most Westerners suffer from SIBO， and that many chromic/autoimmune issues are a result of microbiome disruption。 Whether or not you are willing to take his assertive predictions （of still developing research） in stride probably has to do with the level of need you have for intervention。 And that's really the issue with the book， I think。 It's a protocol developed for a niche group written in a way that generalizes the subject for a mass audience。 It makes sense from the perspective of someone who believes that it applies to the majority， but it's not quite a bridge for general readers without gut issues to arrive at the same place （which is a willingness to make major lifestyle changes， and generally experiment with very-high-count probiotic supplementation。）I would highly recommend （1） watching some of the author's talks and podcast appearances on youtube， （2） try supplementing the L。 reuteri yoghurt for three weeks， and if that's something you want to pursue further， then （3） come back and read the book to add detail to your knowledge of his medical perspective。--5 star knowledge in 2 star book-- 。。。more
Natalie
，
Brilliant book for everyone interested in healing and being healthy。 The book describes how we have lost the keystones Microbiome in our gut and how that has translated into dis-ease。The book explains how to identify SIBO and SIFO and how to eradicate the bad bacteria and how to sow in new keystone strains that can help with youthful skin， sleep， calmness， recovery and anxiety and depression。I'm taking on board the things I need to get going with the 4 week programme for my family and I。I found Brilliant book for everyone interested in healing and being healthy。 The book describes how we have lost the keystones Microbiome in our gut and how that has translated into dis-ease。The book explains how to identify SIBO and SIFO and how to eradicate the bad bacteria and how to sow in new keystone strains that can help with youthful skin， sleep， calmness， recovery and anxiety and depression。I'm taking on board the things I need to get going with the 4 week programme for my family and I。I found the book very fascinating， a brilliant read。 。。。more
Michelle
，
This book has pretty good， basic information that can help people start their gut healing journey。 The drawback of this book is that it has a “the one size fits all” mindset which I disagree with。 Gut healing protocols should be tailored specifically to each person based on their symptoms and root causes。 If you want a book that teaches you the basics （remove gluten， processed sugar， etc） than this is a good read， but I wouldn’t count on it to completely heal your gut。 Seek out a professional di This book has pretty good， basic information that can help people start their gut healing journey。 The drawback of this book is that it has a “the one size fits all” mindset which I disagree with。 Gut healing protocols should be tailored specifically to each person based on their symptoms and root causes。 If you want a book that teaches you the basics （remove gluten， processed sugar， etc） than this is a good read， but I wouldn’t count on it to completely heal your gut。 Seek out a professional dietitian or holistic practitioner。 They are the ones that tailored my protocols specifically to what’s happening to me and in me。 。。。more
Thomas
，
For such an important topic， the book has a disappointing presentation。 It displays a dire need for editing since the material is overly， overly repetitive even within a single section。 It seems like a bunch of independent columns which were haphazardly put together。 It also lacks adequate scientific references - just testimonials of what is perceived to happen， without physiological or scientific hypothesis。 It all sounds too good to be true。 Just because something is repeated a hundred times i For such an important topic， the book has a disappointing presentation。 It displays a dire need for editing since the material is overly， overly repetitive even within a single section。 It seems like a bunch of independent columns which were haphazardly put together。 It also lacks adequate scientific references - just testimonials of what is perceived to happen， without physiological or scientific hypothesis。 It all sounds too good to be true。 Just because something is repeated a hundred times it doesn't make it any more factual。 。。。more
Viktoria Dvoretskaja
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I found it helpful。 But I didn’t know anything about microbiome so for me it was something new to learn about。 Has a lot of recipes that include items that I don’t know where to buy from。 But that and the random “reviews” in the mid of almost every chapter aside I found it helpful to learn something new about my body
Fiona
，
As someone with severe dysbiosis， Davis' advice about probiotics is ignorant of the overwhelm8ng need to understand the existing ecosystem before you fuck with it。 I don't recommend this at all， especially his ideas around commercial probiotic use。 As someone with severe dysbiosis， Davis' advice about probiotics is ignorant of the overwhelm8ng need to understand the existing ecosystem before you fuck with it。 I don't recommend this at all， especially his ideas around commercial probiotic use。 。。。more
Reba
，
This is intense。 You have a good deal of work to do if you want to follow this plan。 If you are serious about this book go buy a copy。 I listened to this as an audiobook。 This is a book for people who read Wheat Belly and had some success but needs some more help and is going to do the work to see if these suggestions can take them all the way。
Louisa
，
Good points - information is astounding， nit much in rhe way of proof really， it was a bit sketchy I have a child with IBD， the science behind these so called mucin increasing microbes is still very early and also has very little evidence， not sure what changing someone's microbiome that much would do its not proven enough for me， probitics and the like are so incredibly powerful。That saying there is some amazing information I'm this book and I very well may buy myself a yogurt maker。 Fantastic Good points - information is astounding， nit much in rhe way of proof really， it was a bit sketchy I have a child with IBD， the science behind these so called mucin increasing microbes is still very early and also has very little evidence， not sure what changing someone's microbiome that much would do its not proven enough for me， probitics and the like are so incredibly powerful。That saying there is some amazing information I'm this book and I very well may buy myself a yogurt maker。 Fantastic appendixes at the end telling you where to get all the probitocs you need， azimg respurce。Biggest downside is it literally is like reading a book that's had the pages mixed up， if there was an editor they need shooting， it's diabolicle， but u kept going， if you can read through the constant repeats （sometimes I thiught I'd fine back on myself） it's worth it for the information alone。 。。。more
Shannon McGarvey
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Great book。 I feel like I could actually get my children， and some of my， chronic issues under control。
Tim Rose
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Great insights。 I’m making Super Gut yogurt now。 Nice he is not marketing his own really expensive products。 This was a life-changing book。
Sharon
，
Really good new information for me in this book。 I did not realize the power of beneficial bacteria and fungi in the digestive tract。 For the last year-or-so I have been eating primarily an animal products diet。 Even so， I had IBS-D and sometimes it was bad。 Since reading this book I started taking two suggested probiotics， but what REALLY turned this around was when I started making raw milk kefir。 I drink a half cup of this a day and I am fairly normal。 Very grateful for the information in thi Really good new information for me in this book。 I did not realize the power of beneficial bacteria and fungi in the digestive tract。 For the last year-or-so I have been eating primarily an animal products diet。 Even so， I had IBS-D and sometimes it was bad。 Since reading this book I started taking two suggested probiotics， but what REALLY turned this around was when I started making raw milk kefir。 I drink a half cup of this a day and I am fairly normal。 Very grateful for the information in this book。 The author suggests making your own yogurt， but kefir is FAR easier。 The only issue is I don't know the bacteria species in my kefir grains。 I would love it if in the future， Dr。 Davis could work up some kefir recipes from suggested bacteria。 。。。more
flavio
，
The book I've been waiting for！This book covers such essential topics and theories。 It has helped me drastically dealing with SIBO and SIFO which such unique remedies that anyone can inexpensively follow。 A top read for anyone who wants to learn more about a high quality diet and how bacteria can affect our gut！ The book I've been waiting for！This book covers such essential topics and theories。 It has helped me drastically dealing with SIBO and SIFO which such unique remedies that anyone can inexpensively follow。 A top read for anyone who wants to learn more about a high quality diet and how bacteria can affect our gut！ 。。。more
John Biddle
，
Dr William Davis' book Super Gut is a detailed explanation of what goes wrong with the gut microbiota and how to fix it。 There was a lot of good information in it but the focus was too much on SIBO and SIFO， and that wasn't clear until I started to red it。 Great if you have one or both， not so great if you don't。 Dr William Davis' book Super Gut is a detailed explanation of what goes wrong with the gut microbiota and how to fix it。 There was a lot of good information in it but the focus was too much on SIBO and SIFO， and that wasn't clear until I started to red it。 Great if you have one or both， not so great if you don't。 。。。more
NanSki
，
Dr。 Davis is truly an expert in the area of gut health。 I have learned a lot about this subject as I have a lot of gut issues but I still learned a lot from him and am eager to try his approach。 The information is great but I do have some feedback。 One， it is very repetitious; lots of the same information repeated a few times throughout the book。 Maybe he's afraid people want get it and need to hear it multiple times？？ In the appendices， it would be helpful to have a flow chart showing the vario Dr。 Davis is truly an expert in the area of gut health。 I have learned a lot about this subject as I have a lot of gut issues but I still learned a lot from him and am eager to try his approach。 The information is great but I do have some feedback。 One， it is very repetitious; lots of the same information repeated a few times throughout the book。 Maybe he's afraid people want get it and need to hear it multiple times？？ In the appendices， it would be helpful to have a flow chart showing the various options and steps in the protocol。 Those two points are why I only gave it three stars。 。。。more
Tyson Gaylord
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This is the next frontier of health。
Brad
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Pretty good read。 A bit repetitive， last quarter of the book is more than worth it。
Jennifer
，
Totally natural weight loss。
Nina
，
Sorry brother who told me about this book， it's a little over the top。 Sexist: women are RUINING EVERYTHING with their crappy biomes and c-sections！！ Unrealistic: You can be beautiful and feel great for only a million dollars of money spent on hard to find supplements and ingredients and all your time on making yogurt and grain-free food！ Yes， gut biomes are a thing now that I'd like to learn more about。 And if you have serious gut issues and want to try something different， sure， try everything Sorry brother who told me about this book， it's a little over the top。 Sexist: women are RUINING EVERYTHING with their crappy biomes and c-sections！！ Unrealistic: You can be beautiful and feel great for only a million dollars of money spent on hard to find supplements and ingredients and all your time on making yogurt and grain-free food！ Yes， gut biomes are a thing now that I'd like to learn more about。 And if you have serious gut issues and want to try something different， sure， try everything in this book in detail。 Otherwise， let me save you some time - add special homemade probiotic yogurt to your keto diet and you're basically all set。 It's not even that the information is bad （although I'd question the scientific assumptions in some cases）， but that the tone comes off as judgmental and condescending （Psh。。。 you can't just never eat any grains or sugar ever again？？？ But I TOLD you you could use MONK FRUIT idiot！） Just another way for people to blame themselves for failing an impossible diet。 。。。more
Silvia
，
Very informative book about our guts and how to get them healthier。Love the "yogurt" recipes in the Appendix。 Must read if you are embarking on your own serious health learning and advocacy。 Very informative book about our guts and how to get them healthier。Love the "yogurt" recipes in the Appendix。 Must read if you are embarking on your own serious health learning and advocacy。 。。。more
Daniel
，
An interesting book and a worthwhile read （it continues the conversations from other books such Dr Ruscio's Healthy Gut Healthy You amongst others）。 Some highlights:1。 I enjoyed learning more about probiotics。 I think they are fasciniating and while there is a lot of mixed science around them having some additional information was appealing2。 I tried and enjoyed a few of the receipes。 I made the 3 probiotic combo yogurt and can vouch that after 4 weeks it helped with a gut issue I am experiencin An interesting book and a worthwhile read （it continues the conversations from other books such Dr Ruscio's Healthy Gut Healthy You amongst others）。 Some highlights:1。 I enjoyed learning more about probiotics。 I think they are fasciniating and while there is a lot of mixed science around them having some additional information was appealing2。 I tried and enjoyed a few of the receipes。 I made the 3 probiotic combo yogurt and can vouch that after 4 weeks it helped with a gut issue I am experiencing （didnt solve it， but helped）。 The yogurt is also really nice/tasty/smooth though it did take a few tries to progressively get right。 I also make the clove tea almost every morning though I spruce it up with some powdered ginger。3。 I appreciate the resources and where to find things （in the USA everything was on Amazon - including the speciality probiotics）4。 I appreciated the additional and continuing validation gut science is getting in the near mainstream。 I personally feel we are only scratching the surface of the importance of the micro-biome and agree with Dr Davis on a bright future to comeThe not so Hots:1。 Scattered and too summarized action plans。 Alternatives like Berberine are mentioned but not carried forward to the action plan - I couldnt figure out for essential oils （where you are recommended to add in another oil type） whether this is an additional set of drops a day or included in the first - capsules （ie。 Peppermint capsules） are mentioned fleetingly but not thoroughly as an alternative --- I could go on， but disappointing to be offering advice in such a seemingly flippant way。 It also does not speak on whats next if the program did not work - do you revisit， try something else， etc。2。 The continued emphasis on "check out the evolving conversation on my website" which you go to and find you have a very limited number of free articles before you have to pay。 You can also pay to join an elite group that gets additional health advice （and Im looking out for branded supplements and probiotics next）。 Im all for people making $$$ but when you are pushing unproven curatives and emplore folks to check back for more - feels like a bit of a bait and switch3。 Lots of declarative statements without much in the way of references。 Theres def。 quite a bit， but less than I'd expect given Dr Davis background。4。 Finally， certain receipes （ie。 36 hr yogurt） are seemingly sold as a cure all。 I can vouch they did help a decent amount - but when I read the testimonials that are in the book， my BS sensors go way up and with good reason - Im still waiting for my wrinkles to disappear， pump more iron， etc etc。 Dr Davis noted a few times that he was exploring a clinical study of the yogurt but I havent seen any updates on this。Anyways， I appreciated the majority of the book。 A better editor， a more thoughtful approach on the offered protocol and potentially more time to truly test out the theories （yogurt） would have all helped alot here。 。。。more
Greg Talbot
，
Physical health， and increasingly mental health， are mainstream topics of discussion。 A healthy lifestyle has components of awareness and routine for accretive benefits to living longer and better。 William Davis's contribution to the discussion， beginning with "Wheatbelly" and further researched here with "Super Gut" brings appreciation to the gut-microbiome。Davis looks at home modern diets and environments have dramatically changed guy flora。 C-sections， pesticides， nutritional deficiencies， ke Physical health， and increasingly mental health， are mainstream topics of discussion。 A healthy lifestyle has components of awareness and routine for accretive benefits to living longer and better。 William Davis's contribution to the discussion， beginning with "Wheatbelly" and further researched here with "Super Gut" brings appreciation to the gut-microbiome。Davis looks at home modern diets and environments have dramatically changed guy flora。 C-sections， pesticides， nutritional deficiencies， ketosis dieting， are all examples that have changed the relationship between the guts of modern WEIRD diets and those of our ancestors。 Here we look at the increasingly identified culprits of good gut health - SIBO and SIFO （small intestinal fungal/bacterial overgrowth）。 Although not discussed here， the microbiome effects from covid-19 leave a patterned imprint on the gut as well。 The effects of dysbiosis go far beyond GI issues。 Inflammatory diseases， rheumatoid arthritis， skin， dementia and even the far-reaching social disease of depression and anxiety。Holistic health and ayurvedic already seem leagues beyond traditional western medicine （traditionally most medical doctors have minimal discussion of nutrition or gut bacteria） in combating GI issues。 Here Davis explores alternative paths beyond herbal remedies for symptoms。 Super yogurts， cultivated with strands that positively impact the upper GI system （L。 Gasseri; L。 Reuteri） are given stardom attention。 He also explores mucus/intestinal lining clove-green tea recipes for attentional repair。In the afterward Davis reminds us that incremental changes are necessary for positive outcomes。 Health habits， compound interest， relationship building - these things take time， effort， and functional systems。 The majority of us don’t have the time to wait for western medicine to catch-up or nor should we trust in big pharma。 Supergut provides history， medical studies， and some really wonderful recipes for yogurt fermentation。 For many like myself， the research of alternative medicine to improve gut health is a no brainer。 For others， the proof may be in your homespun probiotic pudding。 Either way， a valuable contribution to an essential topic。 。。。more
Susan
，
Interesting information in a readable format
Holly
，
Nothing new here。
Riccardo Lo Monaco
，
I can’t wait until they research this stuff more。 And that’s all this really needs to turn into a 5-star book: for it to be backed by fact and for its recommendations to actually be attainable。
tpg0
，
As an AI language model， I cannot provide personal opinions， but I can give you an overview of the book Super Gut: A Four-Week Plan to Reprogram Your Microbiome， Restore Health， and Lose Weight。 Written by Dr。 Michael Mosley， a leading medical journalist and broadcaster， this book provides readers with a simple and achievable four-week program to improve their gut health and overall wellbeing。 The book covers essential topics such as the gut microbiome， the link between gut health and weight loss， and how to create healthy habits for long-term gut health。 The program includes a variety of meal plans， recipes， and tips for improving gut health through lifestyle changes like exercise， stress reduction and sleep hygiene。 If you are looking for a practical guide to improve your gut health， lose weight and boost your overall health， Super Gut may be a useful resource for you。 However， it’s always best to consult with a healthcare provider before making significant changes to your diet or lifestyle。
tpg1
，
As an AI language model， I don't have personal opinions， but I can provide a brief summary of the book 'Super Gut: A Four-Week Plan to Reprogram Your Microbiome， Restore Health， and Lose Weight' written by Dr。 Gundry。 The book is focused on the human gut and its impact on overall health， weight loss， and longevity。 It provides a four-week diet plan to promote the growth of beneficial gut bacteria and eliminate harmful ones。 It suggests food choices and lifestyle changes to improve the microbiome， reduce inflammation， and enhance the immune function of the body。 The book also highlights the importance of prebiotics， probiotics， and postbiotics for optimal gut health。 Overall， Super Gut is a practical guide for anyone seeking to improve their gut health and well-being。 However， it's always advisable to consult a healthcare professional before making any dietary changes。
tpg2
，
As an AI language model， I am not able to give personal opinions or reviews on books。 However， I can provide information about the book 'Super Gut: A Four-Week Plan to Reprogram Your Microbiome， Restore Health， and Lose Weight'。 'Super Gut' is a book written by Dr。 Michael Mosley， a renowned British journalist and author in the field of health and nutrition。 The book provides a four-week plan designed to improve gut health， which the author believes is the key to overall health and well-being。 The plan includes dietary recommendations， such as consuming a high-fiber， low-sugar diet， and avoiding processed and artificial foods。 It also includes lifestyle changes， such as stress-reducing activities and moderate exercise。 The book focuses on the role of the microbiome， the community of microorganisms that live on and inside our bodies， in maintaining health and preventing diseases。 The author explains the science behind the microbiome， its impact on overall health， and how to improve it through diet and lifestyle changes。 Overall， 'Super Gut' provides a comprehensive approach to improving gut health and overall well-being， with a focus on the microbiome。 It may be a helpful resource for those looking to improve their digestive health and lose weight。
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