Should you’ve heard of billionaire Bryan Johnson, you’ve possible encountered the phrase “bio age testing.”
Johnson, the topic of the Netflix documentary Don’t Die, says he’s on a quest to realize the bottom potential “organic age” (often known as bio age).
He reportedly spends hundreds of thousands every year on anti-aging therapies—dozens of day by day dietary supplements, weekly acid peels for his pores and skin, injections to spice up collagen manufacturing, hyperbaric oxygen remedy, and plasma infusions extracted from his 17-year-old son’s physique.
To find out what’s working, Johnson has undergone quite a few assessments to evaluate his bio age. Johnson says these assessments present his age is now 5.1 years youthful than when he launched into his anti-aging quest.
Apparently, he’s growing older in reverse.
Granted, not everybody’s shopping for it. A New York Instances exposé, for instance, claims Johnson’s organic age, in actuality, has elevated by 10 years.1
Nonetheless, Johnson’s “don’t die” campaign is gaining traction.
Bio age assessments are a frequent subject on common podcasts by Peter Attia, Joe Rogan, and Andrew Huberman. Google “bio age testing” and also you’ll see dozens of adverts for mail-order blood or urine testing kits that declare to disclose your organic age, tempo of growing older, and extra. With costs tumbling into affordability, it’s pure to surprise…
Must you or your shopper join bio age testing?
If that’s the case, which check is greatest? Simply as importantly, what must you do with the data?
On this story, you’ll be taught:
What’s your bio age?
Your organic age (bio age) refers to how your cells operate. It’s not essentially the identical as your chronological age, which refers back to the variety of candles in your birthday cake.
For instance, let’s say Chang, a 50-year-old man, works at a desk, spends his free time in entrance of the TV, lives in essentially the most polluted metropolis on this planet, eats a sweet bar for lunch, and smokes. However, Jabari, a unique 50-year-old man, hits the gymnasium a number of instances per week, lives within the mountains, doesn’t smoke, relishes his 5 servings of veggies a day, meditates, and spends most evenings in his backyard.
Genetics apart, you’d be smart to wager that Jabari’s bio age is youthful than Chang’s.
How do these assessments measure bio age?
Bio age testing kits measure a number of organic markers of growing older, often known as biomarkers.
For instance, some assessments concentrate on the dimensions of your telomeres, the protecting caps on the ends of chromosomes. Others measure DNA methylation, a physiological course of that chemically alters DNA.
As soon as an organization isolates and measures these markers out of your blood or urine, it plugs the bio information right into a components that calculates your bio age.
Nevertheless, for those who see a health care provider with any regularity, you’re possible already monitoring some biomarkers of growing older. For instance, biomarkers equivalent to blood stress, levels of cholesterol, and blood glucose might help predict your threat of future heart problems, a number one explanation for untimely demise.
What’s the purpose of biomarker testing?
Biomarker testing might help you monitor your wellness proactively relatively than ready for illness signs to look.
For some, it additionally serves as a motivator. Should you be taught you’ve the bones of somebody 20 years older, this may occasionally provide the nudge it’s essential to begin power coaching persistently.
As well as, biomarkers present goal information, permitting you to trace and consider numerous health-related actions quantitatively. By monitoring your blood stress, you may be taught that constant train helps, however your late-afternoon power drink does the other.
5 FREE biomarker assessments
You don’t must be a billionaire (or perhaps a millionaire) to trace biomarkers of growing older.
On this part, we’ll cowl a number of massively underappreciated, scientifically validated assessments you should utilize to realize perception into your bio age—for FREE.
Earlier than scientists developed high-tech blood-based bio age assessments, researchers used these free assessments to calculate the tempo of growing older within the individuals they studied.
FREE biomarker check #1: Get off the ground
People who find themselves fitter and stronger are inclined to dwell longer.2
That’s as a result of muscle tissues do extra than simply transfer us round. In addition they secrete anti-inflammatory substances, assist to control blood sugar, gradual mobile growing older, defend the liner of the arteries, and extra. All this helps scale back the danger of age-related illnesses, equivalent to sort 2 diabetes, hypertension, and coronary heart illness, a phenomenon we discover in our article, The New Science of Muscle.
Associated to power, your means to steadiness can also be key. Should you’re middle-aged or older and might’t stand on one foot for at the very least 10 seconds, your threat of dying within the subsequent seven years is double that of somebody who can stand for longer, based on a examine of 1,700 individuals.3
The Sitting-Rising Take a look at (SRT) is one solution to assess each power and steadiness on the identical time.
Folks with low scores on this check have a better threat of dying from heart problems, based on a 12-year examine of 4,200 adults between the ages of 46 and 75.4
▶ The way to measure it
Decrease your self to the ground along with your legs in a crisscross place. Then, along with your legs in the identical place, stand again up. As you stand, discover for those who should use part of your physique—hand, shin, knee—as leverage.
To attain your self, begin with 10 factors. Then, for every physique half you used to face, deduct a degree. Subtract a half level for those who grew to become unsteady or misplaced your steadiness.
Understand that this (and different assessments) function a proxy to your health. A low rating signifies that your steadiness and coordination, muscle power and energy, and mobility might all require some consideration.
FREE biomarker check #2: Squeeze a ball
Just like the SRT check, your grip power offers perception into your general health. If the muscle tissues in your palms are weak, the muscle tissues all through your physique usually tend to be weak, too.
Poor grip power may also predict future muscle weak point. In a single examine, individuals with a weak grip have been extra more likely to stroll slowly and be unable to rise from a chair, full rigorous housekeeping, or climb a flight of steps 25 years later.5
Low grip power has additionally been related to:6
- Low bone mineral density
- Elevated threat of falls
- Poor dietary standing
- Melancholy
- Poor sleep, cognitive operate, and/or high quality of life
- Elevated threat of coronary heart illness, most cancers, and untimely mortality
In keeping with one examine, grip power was a greater indicator of longevity (or lack thereof) than blood stress.7
▶ The way to measure it
Seize a normal tennis ball, and squeeze as exhausting as you may, for so long as you may.
Should you can handle 15 to 30 seconds earlier than your grip fatigues, you’re doing effective. Ninety seconds places you effectively above common—something over 90 ranks you solidly within the upper-third percentile.
Should you’re beneath 15, take into account that this check can also be only one indicator of your general power. (And squeezing balls to enhance grip power with out coaching the remainder of your physique is unlikely to make important enhancements in your general well being and health.)
A hand-held dynamometer—accessible to be used at most occupational therapists’ and a few gyms—may also check grip power. (Should you’re keen to shell out some money, you should buy your personal for someplace between $100 and $500.)
FREE biomarker check #3: Stand on one foot
A capability to steadiness on one foot for an prolonged interval might help scale back your threat of falls, one of many main causes of injury-related demise amongst older adults.
As well as, many various bodily techniques—the eyes, internal ear, skeletal muscle tissues, and mind—should work collectively that will help you keep upright.
Situations like diabetes, coronary heart illness, and most cancers can all have an effect on steadiness. Because of this, an incapability to face on one foot can function a warning signal for eroding well being and health.8
▶ The way to measure it
Stand close to a wall or chair for security. Hold your eyes open and palms in your hips. Then, raise your dominant leg and begin timing your self. As soon as you place your foot down, cease the clock. Repeat the check along with your non-dominant leg.
Upon getting your instances, examine them to the next averages, from a examine out of Duke College, to see how you probably did in comparison with your age-matched friends.9
| Age | Seconds on one leg (males) | Seconds on one leg (females) |
|---|---|---|
| 30-39 | 59 | 56 |
| 40-49 | 56 | 55 |
| 50-59 | 42 | 48 |
| 60-69 | 40 | 38 |
| 70-79 | 27 | 25 |
| 80+ | 13 | 11 |
FREE biomarker check #4: How you’re feeling
Typically you realize why you’re drained, such because the morning after binge-watching the previous couple of episodes of a thriller. When you compensate for your sleep, the weariness lifts.
That’s not the identical factor as fatigue, which describes persistent exhaustion that worsens over time and interferes with life. Along with feeling bodily drained, somebody who’s fatigued feels mentally uninteresting and emotionally exhausted.
Consider fatigue as an early signal that one thing’s off, particularly for those who don’t know the trigger.
Let’s say you’ve already dominated out the same old suspects like an excessive amount of caffeine, dehydration, an excessive amount of alcohol, remedy unintended effects, power stress, or an excessive amount of or too little train. What’s left is probably going a sleep problem or a creating well being drawback equivalent to anemia, weight problems, melancholy, most cancers, or diabetes, to call just a few.
Should you’re 60 or older, fatiguability—or how worn out you’re feeling after an exercise—may also predict longevity.
In keeping with analysis out of the College of Pittsburgh Medical Heart, the upper somebody scores in fatiguability, the upper their threat of demise sooner or later.10 Different analysis has linked excessive fatiguability with declines in gait velocity, strolling means, and different assessments of health.11
▶ The way to measure it
To measure fatigability, use a instrument known as the Pittsburgh Fatigability Scale. Utilizing a 0 (no fatigue) to five (excessive fatigue) scale, fee how fatigued you assume you’d really feel after finishing the next actions:
| Exercise | Period | Rating (0 to five) |
|---|---|---|
| Leisurely strolling | half-hour | |
| Brisk or quick strolling | 1 hour | |
| Mild family exercise | 1 hour | |
| Heavy gardening or yard work | 1 hour | |
| Watching tv | 2 hours | |
| Sitting quietly | 1 hour | |
| Average-to-high depth power coaching | half-hour | |
| Collaborating in a social exercise | 1 hour | |
| Internet hosting a social occasion for 60 minutes | 1 hour | |
| Excessive depth exercise | half-hour | |
| Add all scores: | ||
Should you rating lower than 15, you’re doing effectively. Scores between 15 and 24 are a warning signal. Something 25 and above is considered extreme, and value mentioning to your healthcare skilled.12
FREE biomarker check #5: Physique composition
Regardless of common perception, each too little and an excessive amount of physique fats can affect well being for the more serious, as we discover in our infographic, Is physique fats good or dangerous for you?
| An excessive amount of fats raises the danger for: | Too little muscle raises threat for: |
|---|---|
| Coronary heart illness | Coronary heart illness |
| Hypertension | Hypertension |
| Most cancers | Most cancers |
| Fatty liver illness | Stroke |
| Insulin resistance | Insulin resistance |
| Sort 2 diabetes | Quicker mobile growing older |
| Irritation | Irritation |
| Joint misery | Melancholy and nervousness |
| Sleep apnea | Falls and lack of steadiness |
Your muscle mass additionally performs a task, which is why somebody’s physique composition issues greater than their weight.
The gold customary strategies that estimate physique composition—underwater weighing, air displacement (Bod Pod), and dual-energy X-ray absorptiometry (DEXA)—definitely aren’t free.
Nevertheless, a current examine decided {that a} good old school (and low-cost) tape measure can present a comparably correct estimate of physique composition.13
▶ The way to measure it
To make use of a tape measure to maintain observe of your physique fats proportion, measure:
- The widest a part of your neck
- The narrowest a part of your waist (For some individuals, this might be on the navel. For others, it is likely to be barely above the navel)
- The widest a part of your hips
Make sure the tape is cosy however not so tight that it cuts into the pores and skin. Upon getting your measurements, plug these numbers—alongside along with your age, intercourse, peak, and weight—into our FREE Physique Fats Calculator, which can take it from there.
Physician-approved biomarker assessments
Relying on the place you reside on this planet, the next assessments is probably not free. Nevertheless, as a part of routine preventative care, your insurance coverage may cowl them.
Physician-approved check #1: Blood panel
In case your main care physician recommends yearly blood work, it’s for good cause.
By retaining tabs on a number of blood markers, you may see in case your well being is trending towards sort 2 diabetes or coronary heart illness, each main causes of untimely mortality.
Many blood markers will also be influenced comparatively rapidly (inside 6 to 12 weeks) via way of life adjustments, complement protocols, or drugs. This makes them sensible instruments for monitoring whether or not numerous way of life or medical modifications are working.
▶ The way to measure it
Should you’re not already doing so, think about having the next blood markers examined yearly. Then, speak to your well being care skilled about what your numbers imply. They could use the next numbers, alongside along with your blood stress, to calculate a heart problems threat rating.
| Blood marker | Optimum vary |
|---|---|
| Whole ldl cholesterol | < 200 mg/dL* |
| LDL | < 100 mg/dL for these with out coronary heart illness < 70 mg/dL for these with a historical past of coronary heart assault or stroke |
| HDL | > 60 mg/dL |
| Triglycerides | < 150 mg/dL |
| Alipoprotein B (Apo B) | < 133 mg/dL (males) < 117 mg/dL (females) |
| Lipoprotein (a) | < 30 mg/dL |
| C-reactive protein | < 2.0 mg/L** |
| Fasting glucose | < 100 mg/dL |
| Hemoglobin A1C | < 5.7% |
*Milligrams per deciliter of blood
**Milligrams per liter
Physician-approved check #2: Bone density
When researchers examine wholesome super-agers aged 90 and older, robust bones are one in all their defining options.14
That could be as a result of, like muscle tissues, bones are dwell organs that secrete substances which may be helpful to general well being and longevity.15
For instance, bones secrete osteocalcin, a hormone that performs a task in bone transforming. When osteocalcin circulates within the physique, it’s thought to play a task in every little thing from serving to muscle tissues to provide ATP to regulating mind neurotransmitters.
Due to these diverse roles, it’s thought that, as bones put on away, osteocalcin ranges drop, contributing to many age-related well being issues, together with diabetes, low muscle mass, and cognitive points.16 17 (No less than, that’s the speculation. Most of this analysis has been completed on mice.)
Osteocalcin apart, lack of bone density can, after all, result in fractures, which may improve your threat of demise for as much as 10 years after a break.18
It’s particularly necessary to maintain tabs on bone well being for those who’re in any of those high-risk classes:
- You’re feminine and went via menopause earlier than age 45.
- You’ve been sedentary most of your grownup life.
- You are taking drugs equivalent to diuretics or stomach-acid blockers, that are linked with an elevated threat of osteoporosis.
- You’ve got a historical past of nicotine use or extreme alcohol consumption.
- You’ve got a medical situation, equivalent to diabetes or thyroid illness, that raises your threat.
- You’ve got a household historical past of osteoporosis.
▶ The way to measure it
Twin-energy X-ray absorptiometry (DEXA) scans are a kind of X-ray that measures the quantity of bone mineral content material packed right into a sq. centimeter of bone.
Insurance coverage typically received’t cowl these scans for individuals youthful than 65 except there’s a documented threat of creating osteoporosis. Out of pocket, the common price is about $300.
While you obtain your DEXA outcomes, you’ll see a T-score that represents how your bone density compares to the common bone density of a younger grownup with peak bone mass. A T-score of +1.0 to -1.0 means you’ve regular bone mineral density for somebody your age. Something beneath -1.0 means you may need osteopenia (low bone mineral density) or osteoporosis (porous bones which are susceptible to fracture).
Business bio age assessments
When you have some cash to burn, you may be taught an terrible lot about your physique.
Right here, you’ll discover a fast run-down on a number of the extra high-tech assessments you will get and what they will let you know.
Nevertheless, earlier than we get into the small print, we need to level out just a few caveats:
▶ Organic age can differ over time, and by organ. Somebody might undergo a interval of accelerated growing older—saying, throughout a interval of intense stress—then their fee of growing older might gradual as they focus extra on restoration. Moreover, organs can age at totally different charges. For instance, somebody with coronary heart illness might have a comparatively older coronary heart than their kidneys. (Not all assessments measure particular person organ age, nevertheless it’s turning into extra widespread.)
▶ Business assessments received’t all the time precisely mirror the adjustments you’re making. Till extra analysis helps the reliability of those assessments, consider your behaviors over remoted check outcomes. Should you’re consuming extra fruits and veggies, exercising extra persistently, managing stress, and in any other case slaying the wholesome way of life division, don’t sweat your outcomes. Deal with doing the issues we all know enhance well being.
▶ If an organization pairs your check outcomes with a tough promote for a proprietary and costly complement protocol, be cautious. It’s higher to share and focus on your outcomes with a trusted well being skilled than take well being recommendation from a profit-seeking stranger over the web.
Business check #1: DNA methylation
DNA methylation is a organic course of that chemically alters DNA. As a result of the speed of methylation accelerates with growing older, it may be used to estimate somebody’s organic age and life expectancy, finds analysis.19 20 21
The Horvath Clock and DunedinPACE each measure particular biomarkers that can be utilized to raised perceive somebody’s methylation fee. Scientists developed these assessments to assist different scientists examine how numerous way of life components, environmental exposures, and medicines have an effect on growing older. They didn’t develop the assessments as a approach for the common individual to pinpoint their organic age. (Which hasn’t stopped corporations from promoting DNA methylation testing kits to the general public.) They price about $300.
Should you determine to get one in all these assessments, take into account your outcomes received’t provide you with a whole image of your well being and longevity. Getting older sometimes happens at various charges all through the physique. Your liver may age sooner than your coronary heart or mind, for instance. So for those who measure DNA methylation in your blood, that’s all you realize about. Put one other approach, a DNA methylation check isn’t an alternative to your annual wellness checkup or blood work.
Business check #2: Telomere evaluation
Telomeres—the protecting caps on the ends of chromosomes—put on away with age. The size of a telomere can predict what number of instances a particular cell can divide earlier than dying.
Abnormally quick telomeres are related to a number of genetic illnesses. Because of this, when physicians suspect somebody may need inherited a genetic illness, they’ll order a particular sort of telomere check—the flow-FISH check—to measure the telomere size in all of the cells in a blood pattern.22 23
It’s extra debatable whether or not telomere assessments can predict growing older in wholesome individuals.
Simply as importantly, the telomere check marketed to the general public, often known as the qPCR telomere check, isn’t utilized in analysis or drugs. These $100 assessments are effective for those who’re merely curious—simply don’t base well being and health choices in your outcomes.
Business check #3: VO2 Max
For years, solely elite athletes cared about VO2 max, which describes the utmost quantity of oxygen that your physique can use throughout train.
Extra not too long ago, nevertheless, some specialists have advised that VO2 max can function a measure for athletes and non-athletes alike to trace the speed at which their our bodies are growing older.
Folks with excessive VO2 max have a tendency not solely to be extra bodily match but in addition much less more likely to develop coronary heart illness, diabetes, most cancers, or stroke.24 25 26 27
In an observational examine that adopted the well being outcomes of 5,107 Danish males over 46 years, males with above-average V02 max throughout center age lived a mean of 5 years longer than males with below-average V02 max. Every unit improve in VO2 max was related to a 45-day improve in longevity. The researchers advised VO2 max might extra precisely predict all-cause mortality than excessive ldl cholesterol, weight problems, hypertension, and insulin resistance.28
You may consider V02 max as a canary and your growing older physique as a coal mine.
As you age, your chest wall turns into extra inflexible, the muscle tissues that encompass the lungs weaker, and the oxygen-carrying blood vessels calcified and fewer elastic. The center additionally squeezes with much less drive, max coronary heart fee drops, muscle mass and power decline, the mitochondria in cells and muscle tissues lose their effectiveness, amongst different variations.
Along with elevating your threat for a lot of totally different illnesses, these adjustments may also have an effect on VO2 max, which tends to say no 10 % per decade beginning round age 30.29 30
Previously, the one solution to reliably measure VO2 max was in a health lab.
You’ll put on a metabolic masks and a coronary heart monitor when you ran or cycled to exhaustion. The masks collected your expired carbon dioxide and monitored how a lot oxygen you sucked into your lungs. This lab-based testing continues to be essentially the most correct solution to measure V02 max in addition to different key health metrics equivalent to:
- Max coronary heart fee, or the best variety of instances your coronary heart can beat per minute throughout train
- Ventilatory threshold 1, or the purpose throughout train when the physique switches from primarily utilizing fats for gas to utilizing a mix of fats and glucose or glycogen (saved glucose) for gas.
- Ventilatory threshold 2, or the purpose the place your physique strikes away from cardio metabolism (which makes use of oxygen) to anaerobic metabolism (which doesn’t use oxygen).
- Tidal quantity is the quantity of air inhaled or exhaled throughout every breath
Relying on the place you reside, you may be capable of get your VO2 max examined for round $150.
Nevertheless, for those who don’t have entry to a VO2 max clinic, three considerably much less correct choices exist.
▶ The 1-mile stroll check
Put on a coronary heart fee monitor as you stroll one mile on a flat floor, equivalent to a treadmill or working observe. As quickly as you full the mile, report your coronary heart fee and stroll time. Then, plug it into the next components to calculate your VO2 max:
132.853 — (0.0769 × Weight) — (0.3877 × Age) + (6.315 × Intercourse) — (3.2649 × Time) — (0.1565 × Coronary heart fee)
If that appears like an excessive amount of math, it’s also possible to use a free on-line instrument.
▶ The smartwatch check
Many smartwatches will estimate your VO2 Max for you based mostly on data the watch gathers out of your exercises, intercourse, and age. In comparison with in-office testing, sensible watches can over- or underestimate V02 max, particularly in people who find themselves very out of practice or extraordinarily match.31
Due to this, you don’t essentially need to use your sensible watch measurement to find out your present state of well being. Nevertheless, it can show you how to to see traits. For instance, does your VO2 estimate drop after just a few weeks of skipping your typical spin class? If that’s the case, that’s good data to have.
▶ The PR check
Health efficiency correlates with longevity. Should you’re getting sooner at working a sure distance or can go an extended distance than earlier than, you’re getting fitter and growing your probabilities of residing a protracted, wholesome life.
One solution to check this: the 12-minute run check, often known as the Cooper check. (It is a validated solution to estimate VO2 max—and exhibits a few 90 % correlation with lab-based measurements.)
Right here’s the way it works:
Run as quick as you may on a flat floor, equivalent to a treadmill set at a 1 % incline or working observe, for 12 minutes. After 12 minutes, report your distance. Then, plug it into one of many following formulation to calculate your VO2 max.
| Distance in Miles | Distance in Kilometers | |
|---|---|---|
| VO2 Max = | (35.97 x distance in miles) – 11.29 | (22.351 x distance in kilometers) – 11.288 |
In lieu of doing math, it’s also possible to use a free on-line calculator.
The way to change your organic age
Attempt to think about the data you collect about your physique as simply that—data.
It’s not an ethical judgment of who you might be as an individual.
Simply as importantly, it’s not a everlasting scenario.
- Should you’re weaker than different individuals your age, you may develop stronger.
- In case your ldl cholesterol or blood glucose ranges are excessive, you may take steps to decrease them.
- In case your physique is growing older sooner than your birthdays, think about exploring key way of life adjustments which will assist flip the scenario round.
You’ve got choices. Nevertheless, most individuals make two massive errors in the case of longevity-related way of life adjustments.
Mistake #1: Ignoring evergreen, big-impact methods
It’s the easy, boring, “I’ve heard this one million instances earlier than” well being practices that, when completed persistently, add as much as a protracted, wholesome life.
We’re speaking about issues like…
- Consuming extra minimally processed meals and fewer ultra-processed meals
- Consuming extra brightly coloured fruits and veggies
- Shifting your physique commonly
- Getting sufficient relaxation and sleep
- Having fun with neighborhood, time in nature, and different actions that make life significant
- Maintaining alcohol consumption average
- Not utilizing tobacco
- Carrying sunscreen
- Flossing
And that’s only a partial listing.
In keeping with 1000’s of research, individuals who observe these and different high-impact methods not solely dwell longer, but in addition dwell higher. They’re stronger, happier, and fewer more likely to spend their later years disabled or in ache.
(Should you’d wish to see the place you stand in the case of massive affect well being and longevity methods, take a look at our FREE Longevity Evaluation.)
Nevertheless, in the case of well being, health, and longevity, many individuals pursue choices with minimal affect (at greatest). They attain for the newest, fashionable complement relatively than taking steps to stop smoking, as only one instance.
Right here’s the factor: Huge rock methods require adjustments in habits. If day by day bodily exercise have been as simple as popping a tablet, walkers and cyclists would clog up the streets in your neighborhood.
(It’s exactly this cause why so many individuals want the help of an authorized well being coach who has undergone coaching within the science of habits change.)
Mistake #2: Not turning information into motion
The information gathered from biomarker growing older assessments may give you a way of management.
Nevertheless…
Knowledge, in isolation, doesn’t result in an extended life.
Gathering information with out altering your habits is like checking your reflection within the mirror, seeing spinach wedged between your incisors, and leaving it there.
It’s essential to take away the spinach for the mirror test to be worthwhile.
Biomarker testing is identical.
Should you don’t use your bio information to tell habits change, you’re losing your time and money.
Contemplate your biomarker information as a baseline or start line.
Then, use it to evaluate whether or not numerous way of life adjustments or medical interventions are transferring you nearer to your purpose of residing an extended, more healthy life.
References
Click on right here to view the data sources referenced on this article.
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