Fitness Ketogenic Nutrition

Hair Loss on Keto: Causes and 16 Tips to Prevent It

hair loss on keto

hair loss on ketoHair Loss on Keto: Causes and 16 Tips to Prevent It

Uncommon hair loss could be a vital stressor for a lot of ladies and an indication of an underlying well being drawback.  Many individuals are turning to the ketogenic weight-reduction plan to enhance their well being and heal their our bodies. This food plan and way of life has gained reputation as extra and extra individuals expertise its advantages.

The ketogenic weight-reduction plan is a excessive wholesome fats, average protein, low carbohydrate weight-reduction plan. This weight-reduction plan transitions individuals from being persistent sugar burners to fats burners. Advantages of the ketogenic food plan embrace decreasing irritation, balancing blood sugar, growing power, enhancing psychological efficiency, ending cravings, weight reduction, anti-aging and persistent illness prevention. For some individuals, undesirable hair loss might accompany these advantages.

Hair loss on the ketogenic weight loss plan could be due to a number of elements. A few of these elements embrace low thyroid perform, nutrient deficiencies, hormonal modifications, and stress on the physique. Luckily, there are methods to tackle hair loss on the ketogenic food regimen.

Fundamentals of the Ketogenic Weight-reduction plan

The ketogenic food regimen is a excessive fats, low carbohydrate, average protein vitamin plan. Round 60-70% of energy are from wholesome fat, 20-30% are from protein sources and 5-10% are from internet carbs (complete carbs minus fiber). This type of consuming encourages metabolic flexibility and allows your physique to perform at a extra environment friendly degree.

The ketogenic eating regimen helps your physique use fats (saved fats and dietary fats) relatively than sugar for gasoline. When your physique is in ketosis, it produces ketones from fats. Ketones are byproducts of the physique breaking down fats for power. Burning fats for power is far more environment friendly and produces much less irritation than burning sugar.

Advantages of the Ketogenic Food regimen

A low-carb, high-fat ketogenic food regimen is related to many well being advantages (1). The ketogenic food regimen lowers irritation, reduces persistent illness, balances blood sugar ranges, will increase power, improves psychological efficiency, ends cravings, helps with fats loss, slows down once more, and reduces your danger of continual illness.

Many individuals start following a keto weight loss plan for weight reduction functions however they then understand how a lot better they really feel.  I personally take pleasure in this food plan and way of life as a result of I really feel energized and have higher psychological readability when I’m in ketosis.

Lowers Irritation

The ketogenic weight loss plan is unimaginable for decreasing irritation. There’s a lowered quantity of free radical manufacturing when the physique is burning ketones for power as an alternative of glucose. As irritation is lowered, your physique features extra effectively with extra power manufacturing.

Continual irritation is brought on by free radicals and oxidative stress and is the basis explanation for most continual well being circumstances. By decreasing irritation and enhancing mitochondrial perform, the ketogenic food regimen permits the physique to heal and mitigate illness processes extra successfully. This improves many danger elements for metabolic and different continual illnesses.

Balances Blood Sugar

A ketogenic weight loss plan is superb for balancing your blood sugar ranges. Whenever you eat excessive glycemic meals, reminiscent of refined sugars and carbohydrates, you blood sugar to rises quickly. Insulin is launched from the pancreas to transfer the sugar from the blood into the cells. This spike in insulin leads to a fast drop in blood sugar and an increase in cortisol.

Large fluctuations in insulin and cortisol produce inflammatory cytokines that intrude with insulin signaling, leading to elevated insulin resistance and spiked blood sugar. The physique produces further quantities of insulin which leads to irritation.

Chronically elevated blood sugar creates superior glycation finish merchandise (AGEs). Excessive ranges of AGEs injury your tissues by growing irritation and selling oxidative stress. If you end up on a ketogenic food regimen, your blood sugar and insulin ranges will lower and stabilize giving your physique a gentle supply of power.

Will increase Power

The ketogenic weight-reduction plan boosts power by creating the metabolic flexibility to use fats for an power supply. Your physique produces considerably extra power from fats as gasoline than glucose.

The ketogenic eating regimen additionally stimulates the expansion of latest and stronger mitochondria and boosts the manufacturing of Adenosine Triphosphate (ATP). Mitochondria are the power factories in our our bodies which produce 90% of mobile power within the type of ATP, the power carrying molecule. As well as to producing ATP, your mitochondria keep glutathione ranges, shield DNA, sign cell copy, activate cell apoptosis, and keep cell electrochemical integrity.

Improves Psychological Efficiency

A wholesome mind wants wholesome fat. The physique makes use of fats to make new mind tissue and insulation for nerves. Fats additionally supplies the mind with power enhancing cognitive efficiency.

Ketones present regular, clear gasoline to energize mind cells. Moreover, ketones can shut down neuro-inflammatory pathways and stimulate BDNF (mind derived neurotrophic progress issue). Many individuals discover improved cognitive velocity, reminiscence and focus with a ketogenic food regimen.

Ends Carb and Sugar Cravings

Continual blood sugar instability leads to cravings for sugar and refined carbohydrates. Sugar and carbohydrates are very addictive and favored by the physique as an power supply. When your blood sugar is unstable, your cravings for these meals improve.

The ketogenic eating regimen helps to break this cycle by giving your physique a gentle supply of power. Transitioning from a sugar burner to a fats burner with the ketogenic weight loss plan can remove your cravings for carbohydrates and sugar.

Helps you Lose Weight

A high-fat, low carb food regimen is superior to a low-fat, high-carb eating regimen for enhancing weight reduction. The ketogenic weight loss plan helps you lose extra physique fats by burning each dietary fats and saved fats for gasoline.

Moreover, the wholesome fat, protein, antioxidants, and fiber within the ketogenic eating regimen lead to faster and longer satiety and much less starvation.

Slows Down the Ageing Course of 

The ketogenic eating regimen has anti-aging and longevity advantages. A current research discovered that a ketogenic weight-reduction plan extends longevity and well being span (2).

Ketones create extra metabolic power and considerably much less free radicals and metabolic waste than glucose metabolism (glycolysis). That is equal to a car that will get higher efficiency and fuel mileage and creates considerably much less exhaust and carbon emissions.

Keto and Your Hair

Earlier than we talk about causes for hair loss, let’s speak about your hair. Your hair has two separate buildings: the follicle and the shaft (Three). The follicle resides in your pores and skin. The shaft is the seen a part of your hair that surrounds the follicle. Your hair shaft protects your hair and helps it to develop.

The hair progress cycle has three phases:

  • Anagen part: part of lively hair progress that lasts 2-6 years;
  • Catagen part: 2-Three week transitional or intermediate part throughout which progress stops; and,
  • Telogen part: resting part that lasts up to 100 days.

This cycle could also be affected by many elements and end in hair loss. Hair loss can considerably influence an individual’s self-image and vanity. Let’s take a look at causes of hair loss.

Causes of Hair Loss

We lose round 100 hairs a day as a part of the traditional hair progress cycle (four). When your hair is falling out extra quickly, it may be due to a number of elements. Ageing and genetic susceptibility are the 2 commonest elements.

Further causes of hair loss are low thyroid perform, anemia, protein deficiencies, hormonal modifications, and low vitamin ranges. Stress (bodily or emotional), chemotherapy and radiation, sure drugs, alopecia areata, fungal infections, and autoimmune circumstances may also trigger hair loss.

How Your Thyroid Impacts Hair Loss

Hair loss whereas on a ketogenic weight-reduction plan is usually associated to a thyroid problem. When your physique has low thyroid perform or thyroid hormone imbalances, hair loss may result.

Thyroid hormones instantly alter human hair follicle features (5). Thyroid hormones regulate mitochondrial perform, power metabolism, and biogenesis of hair follicles (6). Hair follicles are direct targets of the thyroid hormones T4 and T3. It is essential to help your thyroid and incorporate the next ideas in case you are experiencing hair loss on the ketogenic weight loss plan.

Testing Thyroid Perform

Sadly hypothyroidism is likely one of the most beneath recognized circumstances on the earth.  My group of well being coaches and I see so lots of our teaching shoppers strolling round with very clear signs of this situation and but, there typical docs have informed them their thyroid is ok.

The reality of the matter is that the majority typical docs have no idea how to search for the indicators of underactive thyroid hormone within the physique and don’t do sufficient testing for it.  So this leaves you to determine it out on your personal.  The very first thing you are able to do is take a look at the picture under and see if in case you have any of those signs.  In that case, or you’re experiencing hair loss on keto, than it will be sensible to do some testing.

Listed here are 2 testing choices, one you possibly can start doing at your house immediately and the opposite you should purchase by way of my web site should you select and get it accomplished at an area blood draw location.  I clarify these under.


At House Testing

You’ll be able to assess your thyroid perform by analyzing your physique’s basal physique temperature (BBT). A low BBT is correlated with low thyroid exercise (15). This is usually a useful pre-assessment for thyroid perform.

To check your BBT, you check your axillary (underarm) temperature very first thing within the morning earlier than getting away from bed. It is greatest to use an old style mercury thermometer or Galinstan thermometer. It is best to maintain the thermometer underneath your arm (with the tip dealing with the armpit) for 10 minutes and check for 4 consecutive days.

Whereas normal physique temperature is 98.6 levels, regular underarm temperature is 97.Eight-98.2 levels F (36.6-37C) In case your temperature is decrease than 97.four levels, this exhibits that your cells aren’t in a position to produce sufficient power to meet the calls for of the physique. When your temperature is persistently underneath 97.four, you probably have low thyroid perform. For extra info on how to check your thyroid at house with BBT, learn this text.

Lab Testing

The Full Thyroid Report is a complete blood check that exhibits your immune perform, thyroid perform, blood sugar regulation, liver perform, dietary deficiencies and far more. It features a Full Blood Rely, Full Metabolic Panel, Urinalysis, Lipid Panel, and Thyroid Panel.

This complete check may give perception into the explanations you’re experiencing hair loss. As well as to an entire image of your thyroid perform, this check measures your iron ranges, vitamin D degree, liver perform, magnesium ranges, and far more. The Full Thyroid Report checks must be run frequently. Extra details about the Full Thyroid Report could be discovered right here.

Tips for Decreasing Hair Loss on the Ketogenic Weight-reduction plan

Biking carbohydrates, consuming sufficient energy, consuming loads of wholesome fat, and correcting dietary deficiencies can scale back or forestall hair loss. Different methods are avoiding toxins, utilizing important oils, supporting digestion, tremendous hydrating, utilizing glandular and natural thyroid help, supplementing with collagen, and supporting your liver.

You possibly can carry out an at house basal physique temperature check to assist decide whether or not a thyroid challenge is contributing to your hair loss. It is necessary to comply with up with lab testing to measure your thyroid ranges. Lab testing can reveal different underlying elements like low iron that could be inflicting your hair loss. Performing the Full Thyroid Report is necessary in case you are dropping hair on the ketogenic eating regimen.

Eat Sufficient Energy

One of the widespread ketogenic weight-reduction plan errors isn’t consuming sufficient energy. Extended calorie restriction could be very aggravating on the physique. This causes stress on the physique which alerts the hair follicles to transfer into an inactive stage and can lead to hair loss.

When you’re not consuming sufficient energy, your physique will begin to preserve power. Your physique will spend much less power on non-vital features reminiscent of hair progress. Calorie restriction additionally leads to adrenal and thyroid issues which may exacerbate hair loss.

To stop hair loss, make sure to eat sufficient energy whereas on the ketogenic weight loss plan, particularly from wholesome fat. Wholesome fat must be a serious portion of each meal.

Maximize Vitamin

Our hair thrives on a weight loss plan wealthy in nutritional vitamins, minerals, and antioxidants. It is necessary to maximize your consumption of nutrient-dense meals. In case your hair is disadvantaged of vitamins, this negatively impacts hair progress and can lead to extreme shedding.

There are numerous vitamins which are essential for stopping hair loss and mandatory for the right manufacturing of thyroid hormones. Necessary vitamins embrace iron, amino acids, iodine, tyrosine, zinc, selenium, and nutritional vitamins A, C, D, E, and B nutritional vitamins. It is essential to acquire these vitamins whereas on the ketogenic eating regimen by consuming wholesome fat, clear protein sources, and natural, anti-oxidant wealthy greens and herbs.

A good way to be sure to are getting optimum quantities of nutritional vitamins and minerals is by supplementing. Excessive Power Help is a multivitamin/mineral method with a balanced profile of vitamins. The micronutrients in Excessive Power Help are offered in bioavailable type to allow them to be higher absorbed and utilized. Let’s look extra intently at a few of these necessary vitamins for wholesome hair and thyroid perform.

Carb Biking on the Ketogenic Food regimen

Whereas consuming a low carbohydrate food plan, your physique is extra delicate to insulin and is extra metabolically environment friendly. That is constructive on your physique, however issues can come up whenever you eat a low-carbohydrate food regimen for too lengthy.

Over lengthy durations of proscribing carbohydrates, your thyroid hormones might drop, chances are you’ll develop into much less delicate to insulin, and chances are you’ll achieve weight. Lowered manufacturing of thyroid hormones may cause hair loss. Biking carbohydrates into your ketogenic weight loss plan cures this drawback.

Carb biking is alternating durations of decrease and greater carbohydrate content material in your weight-reduction plan. This helps to optimize your physique’s metabolic wants.

There are alternative ways to cycle carbohydrates. You possibly can eat low-carb for Three days, higher-carb for 1 day, low-carb for Three days, or low-carb for six days and higher-carb for 1 day. Everybody has distinctive bio-individual wants so it is vital to pay attention to your physique.

An instance of carb biking is to eat 50 or fewer grams of carbohydrates on most days. On the higher-carbohydrate days, you’d eat round 80-150 grams of carbohydrates.  Should you don’t really feel nearly as good with the excessive carbs, you would additionally do a really excessive protein day every week or a number of occasions every week and see how you are feeling with that.   For extra info on how to comply with a cyclical ketogenic food regimen, take a look at this text.

Help Digestion and Nutrient Absorption

It is essential to help your digestive system on a ketogenic food plan. Optimizing digestion and the absorption of vitamins is necessary for stopping hair loss.

Digestive enzymes assist with the chemical breakdown of meals into smaller, absorbable elements. Enzymes are key for breaking down carbohydrates, protein and fatty acids. This prepares these macronutrients for correct digestion and assimilation within the physique.

A superb complement for optimizing digestion and nutrient absorption on the ketogenic eating regimen is Keto Digest. Keto Digest is specifically designed for individuals on a ketogenic food regimen. This highly effective digestive enzyme mix helps the digestion of fat, proteins, carbohydrates, and fiber. Keto Digest additionally incorporates probiotics to help a wholesome microbial stability. This will maximize the advantages of the ketogenic weight loss plan and forestall hair loss.

Stability Stress Ranges and Prioritize Sleep

One of many largest disrupting brokers for good thyroid hormone exercise within the physique is excessive quantities of stress coupled with insufficient or poor high quality sleep.  I see means too many individuals start a ketogenic way of life but in addition be partaking in a whole lot of excessive depth train, be staying up approach too late at night time and have a excessive stress every day life taking good care of younger youngsters, having monetary strain or job/profession stress.

It is basically necessary to maintain stress ranges beneath management and prioritizing sleep as a lot as attainable.  I like to recommend setting a digital curfew and doing all of your greatest to be in mattress by 10pm and getting no less than 7 and in some instances Eight-9 hours of high quality sleep every night time.  Here’s a useful article that goes over some nice methods to enhance your sleep high quality and one other article right here that goes over key vitamins to help good sleep.


Low iron ranges are related to hair loss (7). Iron is important for transporting oxygen across the physique, together with to hair follicles, and producing power. Iron helps improve circulation within the scalp which fuels hair progress.

Signs of iron deficiency are fatigue, irritability, problem concentrating, complications, coldness within the palms and ft, and mind fog. Widespread causes of iron deficiency are a poor weight loss plan, blood loss, the decreased capacity to take in iron, and being pregnant.

In case your lab outcomes present low iron ranges, you could want supplemental iron. Iron Energy accommodates iron bis-glycinate, a gentler type of iron with much less gastrointestinal unwanted side effects. This type is proven to have larger charges of absorbability and leads to quicker will increase in iron measures reminiscent of serum ferritin.

Amino Acids

Amino acids are the constructing blocks of protein. Protein is essential for hair progress and helps restore and strengthen hair follicles.

Deficiencies in amino acids are related to hair loss. The amino acids histidine, leucine, l-lysine, valine, alanine and cysteine have been discovered to be poor in males and ladies with hair loss no matter sort (Eight).

Supplementing with Amino Robust is a wonderful method to increase your ranges of 9 important amino acids. Amino robust improves mitochondrial perform and keto adaptation. This text has extra info on causes for amino acid deficiencies.


Zinc is a vital mineral that performs a serious position in numerous physiological processes. It helps help hair progress and the restore cycle. It additionally contributes to correct manufacturing of thyroid hormones, will increase conversion of T4 to T3, and improves mobile sensitivity to thyroid hormones.

Good dietary sources of zinc embrace grass-fed beef and dairy, salmon, hen, spinach, and asparagus. Nuts and seeds corresponding to cashews, almonds, pumpkin seeds, and watermelon seeds are additionally excessive in zinc. It is greatest to soak or sprout nuts and seeds to scale back the extent of phytic acids which may adversely have an effect on zinc ranges.

In case you are poor in zinc, supplementation can have a therapeutic impact on hair loss (9). Zinc Cost is a high-potency supply of zinc formulated for enhanced absorption. Zinc Cost helps your immune system and correct enzymatic perform.

B Nutritional vitamins

B nutritional vitamins are essential vitamins in your hair, pores and skin and nails. With out sufficient quantities of B nutritional vitamins, the power of your mitochondria to generate power can be diminished which may contribute to hair loss.

Niacin and biotin are B nutritional vitamins which might be particularly essential on your hair. Niacin (vitamin B3) promotes blood circulation to your scalp encouraging hair progress.

Biotin (vitamin B7) helps convert meals into gasoline and retains your hair, pores and skin, and nails wholesome.

Deficiencies in biotin lead to dry, brittle hair and hair loss. The ketogenic food plan will increase biotin bioavailability so individuals on the ketogenic weight-reduction plan might have an elevated biotin requirement (10).

Meals which might be wealthy in B nutritional vitamins embrace beans and peas, beef, wild-caught fish, pastured hen and turkey, inexperienced leafy greens, dairy and eggs. Supplementation with a high-quality B complicated is a good way to guarantee you will have optimum quantities of those necessary nutritional vitamins.

B Robust is a vitamin B complicated which incorporates niacin and biotin together with nutritional vitamins B1, B2, B5, B6, B9 (folate), and B12 (as methyl-cobalamin). This mix of B nutritional vitamins helps mitochondrial and adrenal perform and might assist with hair loss.

Eat Loads of Wholesome Fat 

Important fatty acids play an enormous position in hair progress. Omega-Three fatty acids are important fat that assist scale back irritation and regulate hormone manufacturing. It is necessary to have the perfect ratio of omega-6 to omega-Three fatty acids in your weight loss plan which is 1:1 to four:1.

Supplementing with omega-Three and omega-6 fatty acids together with antioxidants has been proven to scale back hair loss and enhance hair diameter and density by round 90% (11). Omega-Three fatty acids may also assist with hair loss by growing thyroid hormone signaling pathways within the liver (12).

A good way to get the right stability of omega-Three and omega-6 fatty acids is with ProEPA with GLA. ProEPA with GLA accommodates 257 mg of GLA (gamma linoleic acid), a essential omega-6 fatty acid with quite a few well being advantages. It additionally accommodates the important omega-Three fatty acids EPA and DHA. This complement offers each omega-Three and omega-6 fatty acids for decreasing hair loss.

Keep away from Toxins

Endocrine disrupting compounds (EDCs) are toxins like pesticides, polychlorinated biphenyls (PCBs), parabens, and phthalates. EDCs burden your liver and kidneys, wreak havoc on your hormones, and impair thyroid perform. Publicity to these toxins can contribute to hair loss.

To keep away from these toxins, the meals you eat on the ketogenic weight loss plan ought to be natural greens and fruits, grass-fed beef and dairy, pastured natural hen, and wholesome fat like avocados, olives and coconuts. Conventionally-raised meats and animal merchandise, greens and fruits grown with pesticides or herbicides, and processed vegetable oils are extraordinarily poisonous.

You also needs to keep away from plastics and Bisphenol A (BPA), which include xenoestrogenic chemical compounds. Verify your private care merchandise for parabens, phthalates, and different chemical compounds. It is crucial for wholesome hair and optimum thyroid perform to reduce your publicity to EDCs.

Use Important Oils

Important oils like rosemary, cedarwood, peppermint, lavender, and sage promote hair progress. Rosemary has very excessive antioxidant exercise and has quite a few well being advantages. It will increase mobile metabolism that stimulates hair progress. In truth, rosemary was discovered to be as efficient as the traditional remedy minoxidil for hair loss with much less itching (13).

Cedarwood will increase circulation to the scalp which stimulates hair follicles. Peppermint additionally stimulates the scalp and has been discovered to considerably improve hair progress (14).

A good way to use these oils is to combine them with olive, jojoba, or coconut oil and therapeutic massage into your scalp to stimulate hair progress. Coconut oil has important vitamins together with lauric acid which penetrates the hair shaft and improves the well being of your hair.

Optimum Hydration

Optimum hydration is important for individuals on a ketogenic food plan and may also help forestall hair loss. The hair shaft is 25% water. When hair is dehydrated, it turns into brittle and weak.

Water hydrates the physique and helps to regulate the circulatory system, feeding the hair follicle and stimulating hair progress.

To remain hydrated on a ketogenic food regimen, drink a minimum of half of your physique weight in water. For instance, a 130-pound particular person ought to eat a minimal of 65 ounces and up to 130 ounces of water per day. An amazing technique is to tremendous hydrate very first thing within the morning with clear, filtered water.

Glandular and Natural Help 

Adaptogenic herbs like ashwaghanda and lemon balm will help stability stress hormones and enhance thyroid hormone expression. Bovine glandulars with thyroid parts and vitamins help thyroid hormone manufacturing and utilization.

Thyroid Robust is a complete freeze-dried, BSE-free, bovine multiglandar components to help thyroid well being. It accommodates minerals and herbs that strengthen thyroid perform. Utilizing Thyroid Robust to help your thyroid may also help forestall hair loss whereas on the ketogenic food regimen.


Collagen is important for wholesome hair. Collagen is a structural protein and probably the most ample protein in our our bodies. It is a part of your hair follicle stem cells, which assist create new hair. The collagen in your hair additionally provides it construction and wholesome bounce. When there’s not sufficient collagen, hair is weak, brittle, and uninteresting. Deficiencies in collagen may cause hair loss.

As we age, our our bodies produce much less collagen. Supplementing with a high-quality, natural collagen powder is a wonderful approach of making certain you’ve optimum ranges of collagen. Probably the greatest collagen dietary supplements on the market is Natural Bone Broth Collagen. This concentrated collagen powder offers 15 grams of collagen per scoop.

Help the Liver and Bile 

Supporting the liver may help forestall hair loss. Your liver helps metabolize fat, carbohydrates, and protein. It additionally produces bile which is important for digesting and absorbing fat in our food plan.

The liver regulates and directs hormones to carry out their correct perform. Conversion of the thyroid hormone T4 to the lively type T3 happens within the liver, so it is crucial for thyroid perform to help the liver.

On the Full Thyroid check, we take a look at liver enzymes similar to AST, ALT and Alkaline Phosphatase.  These can point out a liver difficulty and one other signal to look out for can be tiredness after consuming a fatty keto meal and stools that float.  If in case you have had gallstones prior to now or have had your gallbladder eliminated, it’s tremendous essential to help your liver for good bile move.

I might extremely advocate studying this text to optimize bile circulate and this text on prime methods to help liver and gallbladder.  When you’ve got had your gallbladder eliminated, you’ll be able to nonetheless efficiently do keto and I clarify that on this article

Bile Liver


The ketogenic food regimen is a high-fat, low-carb, moderate-protein eating regimen that influences the metabolism to promote fats burning over sugar burning. The ketogenic weight loss plan lowers irritation, balances blood sugar ranges, improves psychological efficiency, boosts power, ends cravings, helps with fats loss, slows down once more, and reduces your danger of continual illness.

Some individuals expertise hair loss whereas on a ketogenic food plan. Nevertheless, there are cures for this hair loss. Carb biking, consuming sufficient energy, maximizing nutrient consumption, consuming loads of wholesome fat, avoiding toxins, utilizing important oils, supporting digestion, hydrating, utilizing glandular and natural thyroid help, collagen supplementation, and supporting your liver are ideas for stopping hair loss whereas on the ketogenic weight-reduction plan.

At house and lab testing can reveal what could also be inflicting your hair loss. Performing these exams often is necessary in case you are dropping hair whereas on the ketogenic weight loss plan.


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