Could the best way to calm your mind really be as simple as changing the way you breathe?



This episode explores how shifting from unconscious to intentional breathing can disrupt our tendencies to get stressed and have difficulty thinking clearly. We go into how such an accessible change can help lower stress hormones, restore mental clarity, and help you approach daily challenges with more resilience.



Todd Steinberg is the founder of Komuso, a company dedicated to practical stress management and mindfulness through breathwork. Formerly a high-performing entrepreneur driven by what he later identified as high-functioning anxiety, Todd shifted his approach after discovering simple breath techniques, an experience that became the basis for his company’s signature breathing necklace. Today, Steinberg’s tools are used by individuals seeking accessible solutions to stress, emphasizing simplicity in optimizing healthspans.



“When you're returning yourself to that state, you're able to again wash out the cortisol and then come back to just feeling good and okay.” - Todd Steinberg



In this episode you will learn:

 * How high-performing anxiety can show up as constant drive and stress, and how Todd realized it was impacting his daily life and health.
 * The science behind straw breathing and how simple, deliberate breathwork can reduce cortisol, support clearer thinking, and interrupt negative thought cycles.
 * Practical breathing routines for different situations, including preventative breathing first thing in the morning and rescue breathing when stress hits.
 * Why most of our daily thoughts are negative and repetitive, and how breath awareness offers a way to break unhelpful patterns.
 * The connection between mouth versus nose breathing, physical performance, and long-term health, with easy experiments to try while exercising.
 * How using physical cues like the Komuso necklace can help build the habit of mindful breathing and improve emotional resilience throughout the day.



Resources

 * Connect with Todd on Instagram: https://www.instagram.com/todsky21
 * Learn more about what Komuso has to offer: https://www.komusodesign.com/
 * Shop all the products Todd mentions in this episode: https://alively.com/products/todd-steinberg



This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com



Find the products, practices, and routines discussed on the Alively website:

https://alively.com/

Breathing Techniques To Reduce Stress with Todd Steinberg - E53

Could the key to adding vital, healthy years of your life be hiding in plain sight? In today's episode, we separate fact from fiction in the often confusing world of fitness and aging. Many of us reach a point where maintaining health feels like an impossible challenge, with contradictory exercise advice only adding to our frustration. We'll cut through the noise to reveal how strategic movement can transform your health trajectory, helping you break free from stagnation and rediscover the vibrant energy you thought was lost to time. Join us as we share the science-backed strategy that can turn exercise from a chore into your most powerful tool for extending not just your lifespan, but your healthspan.



Bill Gifford is an acclaimed journalist, author, and curiosity-driven outdoorsman. He is best known for co-authoring the New York Times bestseller "Outlive: The Science and Art of Longevity" with Dr. Peter Attia, a definitive work on the science of longevity and healthspan. Bill also wrote the bestseller "Spring Chicken: Stay Young Forever (or Die Trying)", a deeply personal and investigative look at the aging process. He has written for Wired, Bloomberg and Men's Health, among others.



“There are more people who need to start doing something, or do maybe a little bit more than they are now… than there are people who are worried… about overtraining.” - Bill Gifford



In this episode you will learn:

 * How curiosity, adventure, and a passion for learning can act as lifelong drivers for health and vitality, shaping both career paths and daily habits.
 * The value of diverse, enjoyable movement and how a broad approach to fitness—including strength, flexibility, and balance—contributes to healthy aging.
 * Why individualized dietary approaches matter more than following popular nutrition trends, and what the latest research suggests about fasting, muscle mass, and metabolic health.
 * The importance of quality sleep and proper recovery, including the trade-offs between early morning routines and getting adequate rest.
 * How social connection, intentional relationship-building, and shared experiences help to combat loneliness and add meaning to our lives as we age.
 * Practical steps for creating lasting change—such as signing up for an event or making a firm commitment—that can impact all pillars of healthspan, from nutrition to social engagement.



Resources

 * Connect with Bill on Instagram: https://www.instagram.com/billgifford
 * Buy his book, ‘Spring Chicken’: http://a.co/d/dA35FHE
 * Read and buy the book he co-authored with Dr. Peter Attia, ‘Outlive’: https://www.amazon.com/Outlive-Longevity-Peter-Attia-MD/dp/0593236599



This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com



Find the products, practices, and routines discussed on the Alively website:

https://alively.com/

Extend Your Healthspan with Bill Gifford - E52

Can someone really reverse aging? What if you could reverse your biological clock and be more physically fit than ever before, even in your senior years?



As you get older, you might think that your best days are behind you. Instead of thriving, it’s easy to accept the aches, poor sleep, and waning motivation. But what if you could radically reshape what’s possible for your body and mind at any age?



This episode takes a deep dive into the habits and science-backed protocols that can help you reverse aging. We'll hear from a prominent medical doctor who reveals how he achieved the physiological markers of someone nearly 50 years younger through health optimization.



Dr. Bob Arnot is a doctor of internal medicine, journalist, author and former host of the Dr. Danger reality TV series, with numerous appearances on talk shows including Larry King, NBC and Late Night with Conan O'Brien. He is well known for his humanitarian work, and has sat on the board for Save the Children, the UN High Commission for Refugees and Global Outreach Doctors, among others. He is also the co-founder of the American Working Group on Greater Syria, and is the founder and chairman of Lifeline Iraq. His focus is now on food technology and longevity, and he is the Chief Innovation Officer at Health Tech Without Borders.



“People get so trapped by their ideology that they can't eat something or they can't do an exercise or they don't want to do something because they're ideologically stuck.” - Dr. Bob Arnot



In this episode you will learn:

 * Why Dr. Arnot believes it’s possible to physiologically get younger with elite-level fitness, and how he personally maintains a biological age decades younger than his chronological age.
 * The concept of a “portfolio lifestyle,” and how diversifying activities across athletics, music, technology, and humanitarian work contributes to sustained motivation and fulfillment.
 * How advanced tracking devices and metrics like heart rate variability (HRV), VO2 max, and continuous glucose monitoring guide Dr. Arnot’s training, recovery, and dietary decisions.
 * The importance of structured sleep and nutrition routines, such as early dinners, whole foods, and sleep hygiene, to optimize recovery, cognitive function, and HRV.
 * Why psychological mindset, meditation, and proactive agency are as crucial as physical protocols in extending healthspan and maintaining vitality.
 * Key takeaways on purpose-driven living: investing time in meaningful activities, continually reinventing oneself, and why giving full effort, no matter the task, optimizes both health and happiness.



Resources

 * Connect with Dr. Arnot on Instagram: https://www.instagram.com/drbobarnot/
 * Learn more about his innovative work with Health Tech Without Borders: https://www.htwb.org/
 * Read his book, ‘Turning Back the Clock’: https://www.amazon.com/Arnots-Guide-Turning-Back-Clock/dp/0316051748



This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com



Find the products, practices, and routines discussed on the Alively website:

https://alively.com/

Reverse Aging Through Exercise with Dr. Bob Arnot - E51

Ever wondered what the daily routine of a serious biohacker actually looks like? What are their strict do's and don'ts? What do they recommend for people seeking to live longer, healthier lives?

In this episode, we talk to someone who's turned self-optimization into both a science and art. If you've felt overwhelmed by conflicting advice, or wasted money on trendy products that don't deliver, we'll offer a transparent look at what actually works.

Melanie Avalon is a biohacker, podcaster, author, influencer, and entrepreneur known for her deep research into health optimization. As the host of The Melanie Avalon Biohacking Podcast, she has interviewed a diverse range of experts across the nutrition and longevity spectrum. Her AvalonX supplement line was created out of frustration with the lack of transparency and purity in the supplement market, marking her shift from researcher and communicator to product innovator. Melanie’s work has been featured across mainstream media, and she is recognized for bringing scientific rigor and nuance to everyday wellness practices, making her a trusted guide for those looking to improve their healthspan.



“I'm not about all the supplements all the time and I'm not about supplements replacing food. I'm about them filling in the gap and then optimizing.” - Melanie Avalon



In this episode you will learn:

 * Why Melanie started her own supplement line, AvalonX, and the challenges she sees in the supplement industry regarding purity, fillers, and transparency.
 * How Melanie approaches nutrition as a biohacker, including her protein-forward diet, thoughts on supplementation, and lessons learned from interviewing the full spectrum of dietary experts.
 * The daily routines and exercise habits Melanie uses for improved healthspan, including her experience with fasting, movement, and optimizing muscle mass.
 * The role of sleep in her wellness protocol, and how she supports rest and recovery using tools like blue light blocking, sauna, mouth taping, and wearables.
 * Insights on managing stress and optimizing mindset, from practical breathwork and tracking devices to the importance of reframing and individual experimentation.
 * Why social connection, self-knowledge, and individualized approaches are essential for sustaining changes, along with Melanie’s advice for anyone starting their own health journey.



Resources

 * Connect with Melanie on Instagram: https://www.instagram.com/melanieavalon/
 * Find out more about Melanie’s work and offerings: https://melanieavalon.com/
 * Listen to Melanie podcast, ‘The Melanie Avalon Biohacking Podcast’: https://podcasts.apple.com/us/podcast/the-melanie-avalon-biohacking-podcast/id1474706111
 * Listen to the podcast Melanie co-hosts, ‘The Intermittent Fasting Podcast’: https://podcasts.apple.com/us/podcast/the-intermittent-fasting-podcast/id1228755008 
 * Shop all the products Melanie mentions in this episode: https://alively.com/products/melanie-avalon 



This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com



Find the products, practices, and routines discussed on the Alively website:

https://alively.com/

Biohacking Supplements for a Longer Healthspan with Melanie Avalon - E50

Feeling frustrated by the endless cycle of prescriptions, procedures, and fleeting diets? Many people find that traditional approaches only mask symptoms instead of addressing the root of the problem, leaving them tired, discouraged, and searching for lasting solutions. This episode sheds light on how rethinking your relationship with food - particularly by embracing a whole-food, plant-based diet - can unlock real improvement in energy, digestion, and overall well-being.



Dr. Matthew Lederman is a board-certified internal medicine physician and recognized leader in the fields of nutrition, lifestyle medicine, and mind-body integration. Best known for his appearance in the Forks Over Knives documentary and co-authoring several influential books, Dr. Lederman combines conventional medical training with deep expertise in whole-food, plant-based nutrition and emotional well-being. He holds certification in Nonviolent Communication and is one of the few physicians to have completed the rigorous four-year training process in that discipline. He is the co-creator of the Webe Kälm device, and co-host of the webe Pärents podcast, where he works alongside his wife Dr. Alona Pulde to help families cultivate connection and build resilience. 



“It's not a lack of these specific nutrients. It's a lack of whole foods and too much processed [food] and too much animal foods that's making people sick.” - Dr. Matthew Lederman



In this episode you will learn:

 * Why Dr. Lederman considers physical sensations and felt experience essential for optimizing health, and how he encourages fluency in communicating with your body’s signals.
 * The journey that led Dr. Lederman from conventional medicine to a focus on plant-based nutrition, practical ways he transitioned his diet, and how he helped patients make sustainable changes.
 * Approaches to nutrition that emphasize abundance rather than restriction, with specific details on Dr. Lederman’s own daily regimen and views on protein, supplementation, and processed foods.
 * The importance of flexibility, balance, and consistent daily movement for long-term health, plus strategies for incorporating effective stretching and bodyweight routines into a busy life.
 * How chronic stress, nervous system regulation, and emotional connection impact overall well-being - and why connections with others are as vital to health as diet or exercise.
 * Practical tools for self-regulation and sleep, including Dr. Lederman’s work with the Webe Kälm device and why establishing routines of physiological safety is foundational for both adults and children.



Resources

 * Connect with Dr. Matthew Lederman on Instagram: https://www.instagram.com/theconnectiondocs/
 * Learn more about his offerings at Connection Docs: https://www.connectiondocs.com/ 
 * Listen to the podcast he co-hosts, "webe Pärents": https://open.spotify.com/show/41fJGgev0Md7ingDYzJ8td?si=Ara6rkDbQjuRzFLYTPvQ0g&nd=1&dlsi=0ce90442e36044a5 
 * Shop all the products Dr. Lederman mentions in this episode: https://alively.com/products/matthew-lederman 



This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com



Find the products, practices, and routines discussed on the Alively website:

https://alively.com/

How A Plant-Based Diet Can Heal You with Dr. Matthew Lederman - E49

Is your body constantly tense from daily pressures? Do you find your mind racing even when you're trying to relax? In our fast-paced modern lives, where demands seem endless and quiet moments rare, yoga offers a proven pathway to relief.



Today we explore the transformative power of yoga as a stress management tool. While yoga is now a common pastime for many, this episode will unpack how integrating even simple yoga techniques into your daily life can create profound shifts in how you experience and respond to life's inevitable pressures. We'll also look at how to build a deeply personal, holistic approach to daily health, so you can move beyond quick fixes and cultivate a vibrant sense of aliveness, every single day.



Daria Salih is a holistic health advocate and wellness educator with a candid approach to nutrition, stress management, and non-toxic living. Through her personal journey overcoming scoliosis and transitioning off pharmaceuticals, Daria has built a reputation for guiding others towards making empowered health decisions. She is certified in integrative nutrition through the Institute for Integrative Nutrition (IIN), and runs Sacred Soul, where she offers clients functional lab testing, cycle syncing, detoxification, and somatic work. She also hosts her own podcast, Conscious Conversations, where she encourages "deep healing through communication".



“What works for me is not going to work for someone else. And everyone is unique in their own essence.” - Daria Salih



In this episode you will learn:

 * Why Daria considers being “alive” to mean connecting deeply to your body, senses, and emotions, and how breath is foundational to this experience.
 * The journey from pharmaceuticals and restrictive eating toward holistic approaches, including an emphasis on intuitive nutrition, high-protein meals, and whole foods.
 * Daria’s practical routines for improving sleep and managing stress, such as magnesium supplementation, red light therapy, blue light blockers, and somatic practices like yoga and dance.
 * The importance of tailoring fitness to the body’s needs, including Daria’s experience with cycle syncing, functional movement, and evolving her relationship with exercise from intensity to intuition.
 * How to reduce toxins in your environment—starting with food, water, and air quality—and the impact this has on long-term health and wellness.
 * Insights into building supportive community and living with purpose, including the value of authentic social connection for overall wellbeing.



Resources

 * Connect with Daria on Instagram: https://www.instagram.com/dariasavaya
 * Learn more about her offerings with Sacred Souls: https://www.sacredsoulss.com/links 
 * Listen to her podcast “Conscious Conversations”: https://podcasts.apple.com/us/podcast/conscious-conversations/id1571015061
 * Shop all the products Daria mentions in this episode: https://alively.com/products/daria-salih 



This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com



Find the products, practices, and routines discussed on the Alively website:

https://alively.com/

Embrace Yoga For Stress Management with Daria Salih - E48

Could your unexplained chronic fatigue, brain fog, or unwavering pain be traced back to an invisible threat lurking in your surroundings? What if the mysterious symptoms that doctors are struggling to diagnose stem from toxic heavy metals silently attacking your body? And what impact do these symptoms have on your wellbeing, and ultimately, your healthspan.



In today's episode, we hear all about one woman's journey through healing from the often overlooked issue of heavy metal toxicity. Join us as we explore the common sources of exposure, how to recognize the warning signs and learn all about detoxification and its impact on your healthspan.



Julie Gibson Clark is a biohacker and health and wellness advocate, driven by a passion for understanding the impact of nutrition and lifestyle on mental health. Her own journey, littered with several health challenges, including heavy metal toxicity, has led her to become interested in optimizing her healthspan. Her aim now is to slow down the aging process and improve her overall health. Julie embraces a holistic approach to health that integrates fitness, nutrition, and social connection.



“It felt like there was a fog that was around my head that just went away and my peripheral vision opened up.” - Julie Gibson Clark



In this episode you will learn:

 * Julie's journey from experiencing health challenges in her 30s to discovering the power of diet and natural remedies.
 * How she managed to transition from antidepressants to utilizing nutraceuticals and natural healing protocols.
 * The dietary changes and practices Julie embraced, including a focus on vegetable-heavy, omnivorous eating.
 * The role of fitness in Julie's life, including her routines with heavy weightlifting and cardio activities.
 * The importance of intentional social connections and relationships as a pivotal aspect of Julie's healthspan.
 * Julie's insights on starting a health journey with small, sustainable steps and the significance of understanding one's "why" and resources. 



Resources

 * Connect with Julie on Instagram: https://www.instagram.com/juliegibsonclark 
 * Subscribe to Julie’s YouTube channel: https://www.youtube.com/@juliegibsonclark 
 * Learn all about how Julie biohacks her way through life: https://www.juliegibsonclark.com/ 
 * Shop all the products Julie mentions in this episode: https://alively.com/products/julie-gibson-clark 



This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com



Find the products, practices, and routines discussed on the Alively website:

https://alively.com/

Heavy Metal Toxicity Healing with Julie Gibson Clark - E47

What if healing means more than just treating symptoms? What if real wellness means addressing the whole person - mind, body and spirit?



In this week’s episode, we hear from someone who faced a chronic illness diagnosis and after years of conventional treatments, made the decision to expand their healing approach by incorporating holistic medicine. Their story reveals how integrating complementary therapies alongside traditional medical care created a more comprehensive path to wellness.



Molly van der Griend is a health and wellness entrepreneur. Her own experience with chronic illness and holistic healing has shaped her approach, blending traditional and alternative medicine insights, which she now shares with a wider audience. Molly emphasizes the importance of mindset, agency, and personal wellness, advocating for a balanced and integrated approach to health. She is also the president and co-designer of Walker & Wade, a sustainable resort wear brand. Molly’s commitment to authenticity and personal growth resonates with those seeking to optimize their lives through holistic practices.



“Whatever you want in life, you have the control over your mind and over your thoughts and over your actions” - Molly van der Griend



In this episode you will learn:

 * Molly's transformative journey from being diagnosed with ulcerative colitis at 13 to becoming a health and wellness role model.
 * The power of mindset and how Molly learned to control her thoughts and actions even during extreme physical challenges.
 * The role of alternative medicine and holistic approaches in Molly's healing process, including meeting with a shaman and adopting practices from medical medium protocols.
 * The importance of making an intentional choice in one’s daily mindset, as instilled in Molly by her mother through the game of "choices."
 * The significance of sleep, nutrition, and routines that Molly incorporates into her life, including the impact of supplements and a balanced diet tailored to her health needs.
 * How social connection, community building, and helping others realize their dreams have become an integral part of Molly's purpose-driven life.



Resources

 * Connect with Molly on Instagram: https://www.instagram.com/mollyxjane
 * Shop Molly’s resort wear brand, Walker & Wade: https://www.walkerandwade.com/
 * Shop all the products Molly mentions in this episode: https://alively.com/products/molly-van-der-griend 



This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com



Find the products, practices, and routines discussed on the Alively website:

https://alively.com/

Embracing Holistic Healing with Molly van der Griend - E46

Going from professional athlete to mother is no easy feat. Making time to stay healthy while juggling the chaos of daily responsibilities can be a challenge. In today's episode, we delve into the journey from Olympic athlete to triathlon champion, and now, parent. Learn all about staying physically active, ensuring proper nutrition, managing stress, and finding time for social connection. We tackle the need for a long-term perspective and habits that nurture that, as well as sleep and recovery strategies, and the importance of mindset while managing stress. If you're looking for ways to stay healthier, for longer, then this episode is for you!



Laura Reback Bennett is a two-time Olympian and multi-world champion medalist in triathlon, known for her exceptional athletic longevity and flexibility across sports. With a background in running and National Collegiate Athletic Association championship swimming, her post-college career burgeoned as she embraced triathlon, balancing the rigors of swimming, cycling, and running. Laura harnessed her personal drive, never pushed by external forces, to craft a remarkable career. Beyond her athletic accolades, she navigates the nuances of everyday health as a mother and wellness advocate, exploring nutrition and natural remedies to support her family's long-term health. Her journey from elite athlete to health-conscious civilian offers insights into lasting vitality and balance.



“Anxiety is just not knowing the answer to a question you have.” - Laura Reback Bennett



In this episode you will learn:

 * How Laura transitioned from running to swimming and then to a successful career as a professional triathlete, highlighting the importance of balance across different sports.
 * The impact of a personalized fitness routine post-athletic career that focuses on maintaining strength and balance through weights and moderate activity.
 * Insights into Laura's current nutritional approach focused on long-term health and natural medicine, including her exploration of herbal remedies.
 * The measures Laura is taking to improve family health through clean eating and naturally addressing her children's food allergies.
 * Strategies for managing sleep and recovery with young children, emphasizing practical adjustments to support uninterrupted rest.
 * How Laura navigates the complexities of social connections while prioritizing family life, and her pursuit of purpose through health education.



Resources

 * Learn all about Laura’s offerings at Bennett Endurance: https://www.bennettendurance.com/
 * Shop all the products Laura mentions in this episode: https://alively.com/products/laura-reback-bennett



This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com



Find the products, practices, and routines discussed on the Alively website:

https://alively.com/

An Olympian Athlete's Secret To Longevity with Laura Reback Bennett - E45

In this powerful episode, we dive into the harrowing medical journey of a woman whose mysterious symptoms eventually led to her being diagnosed with Lyme disease. Her story highlights the challenges of complex medical diagnoses, the emotional toll of such uncertainty, and the persistence required when conventional treatment fails to help. Join us as we look into a years-long search for answers, the turning point in our guest's diagnosis, and the integrative approach that finally put her on the path to recovery.



Chloe Porter is a resilient health researcher and biohacker who has bravely navigated her own battle with a brain tumor, Lyme disease and mold toxicity. Her journey of self-discovery and recovery has turned her into an advocate for wellness and a trusted voice in the health space, through her platform, The Synthesis of Wellness. A former competitive horseback rider and triathlete, Chloe combines her engineering background with her profound personal insights to educate others through her media presence, including her podcast and public lectures. She is an author of the groundbreaking book, "75 Gut-Healing Strategies & Biohacks, and a podcast host of The Synthesis of Wellness show. She engages a dedicated community with her teachings on neuroinflammation and gut health, offering a unique blend of scientific rigor and personal experience.



“I am a very logical person at heart, wanting to know the why behind everything.” - Chloe Porter



In this episode you will learn:

 * How Chloe's personal health journey, featuring Lyme disease and mold toxicity, led her to take control of her own health and dive into biohacking.
 * The potential neurological impact of chronic Lyme disease and the unexpected discovery of a brain tumor during Chloe's medical journey.
 * Practices and lifestyle adjustments Chloe adopted to manage symptoms and support recovery, including dietary interventions and supplements.
 * The importance of community and connection in overcoming health challenges, as illustrated by Chloe's experiences and her work with a supportive biohacking community.
 * Insights into neuroinflammation and the gut-brain connection, a current area of focus and passion for Chloe in her ongoing research.
 * The role of mindset, meditation, and self-talk in fostering resilience and maintaining mental well-being through health challenges.



Resources

 * Connect with Chloe on Instagram: https://www.instagram.com/synthesisofwellness
 * Learn more about The Synthesis of Wellness: https://www.synthesisofwellness.com/
 * Shop all the products Chloe mentions in this episode: https://alively.com/products/chloe-porter 



This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com



Find the products, practices, and routines discussed on the Alively website:

https://alively.com/

Lyme Disease Symptoms and Treatment with Chloe Porter - E44

We profile health and wellness role models, sharing the tools, practices, and routines they use to help you live healthier, longer.

Since 1950, the average lifespan has extended by 11 years, but our healthspan hasn’t kept up. We've been pursuing living longer without considering how to make those extra years vibrant and fulfilling. After all, 30 plus years of old age is a long time to spend slowly falling apart.

And that's where Home of Healthspan comes in.

Hosts Taylor Gensler and Andrew McConnell interview healthspan role models to help guide listeners through the 5 Pillars of Healthspan:

 * Fitness
 * Nutrition,
 * Sleep and recovery,
 * Stress management and Mindset,
 * And Social connection & purpose.

All so you can not only extend your years, but make them vibrantly healthy from start to finish.

This is your guide to extending your healthspan, Making sure you live Alively day today, every day, for all of your days.

Home of Healthspan

Andrew McConnell's Show

How to live Alively life with Lauren Sambataro

Andrew McConnell

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