“when you consume sugar you are poisoning your mitochondria sugar and cyanide do the same thing”
Main Takeaways:
- Sugar consumption is likened to poisoning mitochondria, similar to the effects of cyanide.
- Mitochondria are crucial for energy production within cells.
- Long-term sugar consumption can impair mitochondrial function, leading to decreased energy production.
Notes: Speaker is making a strong comparison to emphasize the dangers of sugar.
Tone: Cautious
Relevance: 5/5
“sugar is public enemy number one”
Main Takeaways:
- Sugar is identified as a major harmful component in modern diets.
- Previously, trans fats were considered the most harmful, but now sugar has taken that place.
Notes: Speaker is discussing dietary changes and current health concerns.
Tone: Concerned
Relevance: 5/5
“sugar actually poisons the mitochondria”
Main Takeaways:
- Sugar disrupts mitochondrial function by affecting key enzymes.
- This disruption leads to reduced ATP production, which is essential for energy.
Notes: Speaker is explaining the biochemical impact of sugar on cellular energy production.
Tone: Informative
Relevance: 5/5
“ultra processed foods are now 56 of the UK diet”
Main Takeaways:
- A significant portion of the UK diet consists of ultra-processed foods.
- High sugar content is a common characteristic of these foods.
Notes: Discussion on dietary trends and their implications on health.
Tone: Concerned
Relevance: 4/5
“if you get people on a real food diet you can mitigate virtually any and all of their chronic diseases.”
Main Takeaways:
- Real food diets can significantly reduce the incidence of chronic diseases.
- Medication alone is insufficient to combat chronic diseases without dietary changes.
Notes: Discussion on the impact of diet on chronic diseases
Tone: Agreeable
Relevance: 5/5
“the majority of what we're buying to feed ourselves and our families is ultra-processed food whether it's here in the UK or with you in America and that is contributing to this tsunami of chronic ill health that we're seeing.”
Main Takeaways:
- Ultra-processed foods are prevalent in diets in both the UK and the US.
- High consumption of ultra-processed foods is linked to increasing chronic health issues.
Notes: Discussion on the normalization of ultra-processed foods in diets
Tone: Concerned
Relevance: 5/5
“children are consuming about 35 ounces a day of sugar from various sources, which is about six times the amount of sugar that I did from that one coke and they're doing it every day instead of once a week.”
Main Takeaways:
- Current sugar intake in children is significantly higher than past generations.
- Excessive daily sugar consumption is common among today's children.
Notes: Comparison of sugar consumption between generations
Tone: Alarming
Relevance: 5/5
“the food industry replaced the fat with sugar, which led to products like Entenmann's fat-free cakes.”
Main Takeaways:
- Reduction of fat in foods led to increased sugar content in processed foods.
- Changes in food processing practices have contributed to higher sugar consumption.
Notes: Discussion on food industry practices
Tone: Critical
Relevance: 5/5
“alcoholics pick up a whiskey and can't put it down and they need it three times a day”
Main Takeaways:
- Alcoholics have a dependency that compels them to consume frequently.
- The inability to control consumption differentiates alcoholics from social drinkers.
Notes: Discussion on alcohol dependency
Tone: Neutral
Relevance: 4/5
“the first pass effect, the stomach and intestine metabolize that alcohol before any of it ever gets to the liver”
Main Takeaways:
- The first pass effect reduces the amount of alcohol reaching the liver, minimizing damage.
- Moderate consumption of low-alcohol beverages like beer is less likely to harm the liver.
Notes: Explaining how the body processes alcohol
Tone: Informative
Relevance: 5/5
“it causes glycation, it causes oxidative stress, it causes mitochondrial dysfunction and basically drives insulin resistance”
Main Takeaways:
- Excessive sugar and alcohol consumption can lead to similar metabolic dysfunctions.
- These processes are foundational to many chronic metabolic diseases.
Notes: Comparison of effects of sugar and alcohol on liver
Tone: Concerned
Relevance: 5/5
“this was exactly when the hormone leptin had been discovered. Leptin was discovered in 1994 and I was prepared for that discovery because I worked at Rockefeller University with the guys who discovered it, Jeff Friedman and Rudy Libel.”
Main Takeaways:
- Leptin, a hormone involved in regulating energy balance, was discovered in 1994.
- The discovery was made at Rockefeller University by Jeff Friedman and Rudy Libel.
- Leptin plays a crucial role in signaling satiety and energy status to the brain.
Notes: Speaker discussing background information on leptin during a lecture.
Tone: Informative
Relevance: 5/5
“these kids must have leptin resistance. These kids can't see their leptin and the reason is because their hypothalamus is dead because we killed it because of the tumor or the surgery the radiation and so because they can't see their leptin their brain thinks they're starving.”
Main Takeaways:
- Leptin resistance was suspected in children who had undergone brain tumor treatments affecting the hypothalamus.
- Due to the damage to the hypothalamus, these children's brains could not properly perceive leptin, leading them to feel constantly hungry.
Notes: Speaker explaining the suspected mechanism behind the symptoms observed in treated children.
Tone: Analytical
Relevance: 5/5
“we gave them a drug called octreotide, a drug that you know is used by endocrinologists to usually suppress growth hormone release but it also suppresses insulin release so we repurposed it and we gave it to these kids and lo and behold, they started losing weight.”
Main Takeaways:
- Octreotide, typically used to suppress growth hormone, was repurposed to suppress insulin release in children with hypothalamic damage.
- The administration of octreotide led to weight loss in these children, suggesting a link between insulin suppression and weight management.
Notes: Describing the treatment approach and observed outcomes in children.
Tone: Optimistic
Relevance: 5/5
“they started exercising spontaneously. One kid started competitive swimming, two kids started lifting weights at home, one kid became the manager of his high school basketball team running around collecting all the basketballs.”
Main Takeaways:
- Following treatment with octreotide, children previously inactive due to hypothalamic damage began engaging in spontaneous physical activities.
- Activities varied widely, including competitive swimming and managing a basketball team, indicating a significant improvement in energy and motivation.
Notes: Highlighting the positive changes in physical activity among treated children.
Tone: Encouraging
Relevance: 5/5
“instead of worrying about weight we worried about insulin we said get the insulin down any way you can and that's what my clinic became it became an insulin reduction clinic it didn't it wasn't a weight loss clinic it was an insulin reduction clinic and when we got the insulin down then they lost weight”
Main Takeaways:
- Focusing on reducing insulin levels can lead to weight loss.
- The clinic shifted its focus from weight loss to insulin reduction.
- Lowering insulin was a primary treatment goal.
Notes: Describing clinic operations and focus
Tone: Informative
Relevance: 5/5
“what do you think is the single most important environmental exposure that leads to obesity and metabolic syndrome”
Main Takeaways:
- Environmental factors are considered significant in the development of obesity and metabolic syndrome.
- The question was posed during a talk at a public health symposium.
Notes: Part of a larger discussion on public health and environmental factors
Tone: Inquisitive
Relevance: 4/5
“fructose and alcohol are metabolized virtually identically”
Main Takeaways:
- Fructose and alcohol share similar metabolic pathways.
- This similarity might explain the link between fructose consumption and certain diseases traditionally associated with alcohol.
Notes: Explaining biochemical similarities during a talk
Tone: Revelatory
Relevance: 5/5
“we actually proved that the sugar industry put their thumb on the scale back in the 1960s to exonerate their product because there had been data that had been coming out at that point showing that sugar was not good for you”
Main Takeaways:
- The sugar industry influenced scientific research in the 1960s.
- Data indicating the negative health impacts of sugar were suppressed.
- Industry manipulation aimed to protect sugar's image in public and scientific opinion.
Notes: Discussion on historical manipulation of nutrition data by the sugar industry.
Tone: Critical
Relevance: 5/5
“sugar and alcohol I don't think people commonly would put the two things together”
Main Takeaways:
- Sugar and alcohol are not commonly associated by the public.
- Both substances can have detrimental effects on liver health.
Notes: Comparison of public perception of sugar and alcohol.
Tone: Informative
Relevance: 4/5
“you started running an insulin reduction clinic... we would get rid of 75 percent of the chronic disease in America and in the world”
Main Takeaways:
- Insulin reduction clinics focus on addressing root causes of diseases.
- Significant reduction in chronic diseases could be achieved through better insulin management.
Notes: Discussion on the potential impact of insulin management on chronic diseases.
Tone: Optimistic
Relevance: 5/5
“protect the liver and feed the guts”
Main Takeaways:
- Dietary advice focused on liver and gut health.
- Emphasizes the importance of protecting the liver from harmful substances and feeding the gut beneficial nutrients.
Notes: Nutritional advice given in the context of overall health strategy.
Tone: Advisory
Relevance: 5/5
“they all have a prevention”
Main Takeaways:
- Chronic diseases such as type 2 diabetes, hypertension, and cancer have no cure but can be prevented.
- Prevention is not adequately addressed in current medical practice.
- The focus is often on treating symptoms rather than preventing the disease.
Notes: Discussion on the approach to chronic diseases in medicine.
Tone: Critical
Relevance: 5/5
“by what you eat”
Main Takeaways:
- Diet plays a crucial role in controlling processes that can lead to chronic diseases.
- Proper nutrition can slow down or speed up physiological processes that impact health.
- Control over dietary choices can significantly influence longevity and quality of life.
Notes: Linking diet to the control of harmful physiological processes.
Tone: Informative
Relevance: 5/5
“it's actually the modern food environments this highly ultra processed food that we are consuming in inordinate quantities is actually at the root cause and unless we deal with that as a root cause we're going to be struggling people are going to be suffering healthcare systems are going to be suffering and we're not going to get anywhere”
Main Takeaways:
- Ultra-processed foods are a major contributor to chronic diseases.
- Reducing consumption of ultra-processed foods is essential for improving public health.
- The modern food environment is a key factor in the prevalence of chronic diseases.
Notes: Speaker discussing the impact of food on health.
Tone: Concerned
Relevance: 5/5
“the reason is because they're eating real food”
Main Takeaways:
- Countries with diets consisting of real food have lower COVID-19 mortality rates.
- Real food potentially contributes to better overall health and immunity.
Notes: Comparing mortality rates and diet types across countries.
Tone: Analytical
Relevance: 5/5
“your insulin is high because of processed food”
Main Takeaways:
- High insulin levels can be caused by the consumption of processed foods.
- Processed foods can increase the risk of infection by affecting cellular receptors.
Notes: Discussing the impact of processed foods on insulin and health.
Tone: Informative
Relevance: 5/5
“short chain fatty acids come from fiber consumption and of course ultra-processed food is devoid of fiber”
Main Takeaways:
- Short chain fatty acids, beneficial for health, are derived from dietary fiber.
- Ultra-processed foods lack fiber, which is essential for a healthy immune response and managing inflammation.
Notes: Explaining the importance of fiber in diet and its absence in processed foods.
Tone: Educational
Relevance: 5/5
“now i think when we're talking about foods i think we need to get clear on terminology for people who are listening and they think okay look i get this highly processed food is at the root cause of many of these chronic diseases”
Main Takeaways:
- Highly processed foods are linked to chronic diseases.
- Understanding food terminology is crucial for public awareness.
Notes: Discussion on the impact of processed foods
Tone: Concerned
Relevance: 5/5
“what we did in our clinic to be effective and we actually studied this we published on it we validated it as an instrument”
Main Takeaways:
- The clinic implemented a specific nutritional intervention.
- The effectiveness of the intervention was studied and validated.
Notes: Explanation of clinic's approach to teaching nutrition
Tone: Informative
Relevance: 4/5
“we would explain insulin and we would show them how much sugar was in each of the things that they were getting at home and versus what was on the table”
Main Takeaways:
- Educational sessions included explanations of insulin and sugar content in foods.
- Comparison of sugar levels between home food items and healthier options was demonstrated.
Notes: Part of a teaching breakfast session
Tone: Educational
Relevance: 5/5
“real food is food that came out of the ground or animals that ate the food that came out of the ground”
Main Takeaways:
- Real food is defined as products of the earth or animals that consume these products.
- Emphasis on minimal human processing as a criterion for 'real food'.
Notes: Discussion on defining 'real food'
Tone: Clarifying
Relevance: 5/5
“food is inherently good it's what we do to the food that's not and that's the point i try to make in the book and i have an entire section on what we did to the food that actually turned it from food into poison”
Main Takeaways:
- Food in its natural state is beneficial.
- Processing can transform healthy food into harmful substances.
- The speaker has detailed this transformation in a book section.
Notes: Referring to a book written by the speaker
Tone: Concerned
Relevance: 5/5
“let's take an apple class 1 on the nova system would be an apple class 2 on the nova system would be apple slices class 3 on the nova system would be apple sauce, unsweetened class 4 on the nova system would be an apple pie”
Main Takeaways:
- The NOVA classification system categorizes food based on the level of processing.
- An apple undergoes various stages of processing from whole to pie.
- Each class represents a step further away from the natural state of the apple.
Notes: Explanation of food processing stages using an apple as an example
Tone: Informative
Relevance: 5/5
“it turns out that only the class 4 foods are associated with chronic disease”
Main Takeaways:
- Highly processed foods (Class 4) are linked to chronic diseases.
- Less processed foods (Classes 1-3) are not associated with such risks.
Notes: Highlighting the health risks associated with highly processed foods
Tone: Concerned
Relevance: 5/5
“the addition of sugar and the removal of fiber”
Main Takeaways:
- Adding sugar and removing fiber from foods can detrimentally affect health.
- These modifications can lead to liver overload and subsequent health issues.
Notes: Discussing how processing changes food composition
Tone: Concerned
Relevance: 5/5
“you're flooding your liver and the goal is protect the liver”
Main Takeaways:
- Excessive sugar intake can overwhelm the liver's capacity to metabolize it.
- This can lead to fat production in the liver and subsequent health issues.
Notes: Explaining the effects of sugar on liver health
Tone: Concerned
Relevance: 5/5
“a lot's been written about the microbiome”
Main Takeaways:
- The microbiome is crucial for overall health and communicates with the brain.
- Probiotics are commonly used to attempt to restore healthy microbiome levels.
Notes: Discussion on the importance of the microbiome and probiotics
Tone: Informative
Relevance: 5/5
“fiber is not food for you fiber is food for your bacteria”
Main Takeaways:
- Dietary fiber is essential for feeding beneficial gut bacteria.
- The removal of fiber during food processing can harm the microbiome.
Notes: Emphasizing the role of fiber in maintaining a healthy gut microbiome
Tone: Informative
Relevance: 5/5
“when we took the fiber out of the food to process it we are now depriving our bacteria of the food they need to be able to live in symbiosis with us and so those bacteria the good bacteria are dead the bad bacteria have taken over and the bad bacteria is sending all sorts of bad signals actually suppressing serotonin generation in in the intestine thereby reducing the retrograde transport of serotonin back up into the nucleus tract to solitarius and that's called depression.”
Main Takeaways:
- Removing fiber from food harms beneficial gut bacteria.
- Bad bacteria proliferate, affecting serotonin production in the gut.
- This disruption can contribute to depression.
Notes: Discussion on the impact of processed foods on gut health.
Tone: Concerned
Relevance: 5/5
“because you're not feeding those bacteria that bacteria are basically stripping the mucin layer right off your intestinal epithelial cells because they can eat that and that's then exposing and denuding the your intestine and uh and making it uh uh you know all the junk that's in your intestine basically can get through called leaky gut contributing to inflam inflammation inflammatory bowel disease irritable bowel syndrome and um insulin resistance all because you didn't feed your gut.”
Main Takeaways:
- Lack of proper nutrients for gut bacteria leads to damage of the intestinal lining.
- This damage can result in leaky gut syndrome.
- Leaky gut is linked with several conditions including inflammatory bowel disease and insulin resistance.
Notes: Explaining the consequences of poor gut health due to inadequate diet.
Tone: Informative
Relevance: 5/5
“the ultra processing of food is overwhelming the liver with sugar and it's starving the gut through its lack of fiber and then the consequences are the liver could be you know fatty liver type 2 diabetes but the problem when the the gut gets starved and as you say leaky gut or increased intestinal permeability sets in then you're opening up for everything autoimmune disease food allergies um alzheimer's depression all all these things have been associated with increased permeability in the gut.”
Main Takeaways:
- Ultra-processed foods contribute to liver and gut health issues.
- High sugar content impacts the liver, while lack of fiber affects the gut.
- Compromised gut health can lead to a variety of diseases, including autoimmune disorders and neurological conditions.
Notes: Discussion on the impact of processed foods on overall health.
Tone: Concerned
Relevance: 5/5
“you will see that different people thrive on different diets that's you know you you i i think real life clinical practice teaches you that well these guys here are literally rocking a low carb real food diet their markers look good their bloods look great and all these people here are doing great on a whole food vegan diet”
Main Takeaways:
- Different diets work well for different people.
- Low carb and whole food vegan diets can both lead to good health markers and blood results.
- Real life clinical practice supports the effectiveness of these diets.
Notes: Discussion on diet effectiveness
Tone: Neutral
Relevance: 5/5
“commonality is low sugar high fiber both diets work when they're low sugar high fiber”
Main Takeaways:
- Low sugar, high fiber is a common beneficial factor in both low carb and vegan diets.
- Diets rich in fiber and low in sugar are effective in promoting health.
Notes: Explaining the common effective elements in different diets
Tone: Neutral
Relevance: 5/5
“so what happens with apple juice whether it's let's just let's just take apple juice that's not also uh sweetened right because you know sometimes they add extra sugar just taking an apple and putting it in the vitamix okay okay all right let's do that kind of apple juice okay apple juice that's been vitamix or the jamba juice okay people say that's great right because that's whole fruit well it was whole food now it's not”
Main Takeaways:
- Processing whole fruits into juice, even without added sugar, changes their nutritional profile.
- Juicing removes the benefits of whole fruits by disrupting the fiber content.
Notes: Discussion on the impact of juicing on fiber content
Tone: Cautious
Relevance: 5/5
“so you've taken one of the two cardinal phenomena of health and you've basically thrown it in the garbage can”
Main Takeaways:
- Juicing fruits can significantly reduce their health benefits, particularly in terms of fiber content.
- The process of juicing can destroy the structural benefits of insoluble fiber.
Notes: Explaining the negative effects of juicing on fiber
Tone: Cautious
Relevance: 5/5
“you put something sweet on the tongue, message goes tongue to brain, sugar's coming message goes brain to pancreas, sugar's coming release the insulin. But then the sugar never comes because it was a diet sweetener.”
Main Takeaways:
- Sweet taste triggers insulin release even without actual sugar intake.
- The brain anticipates sugar which leads to preemptive insulin release.
- This process occurs even with non-caloric sweeteners.
Notes: Explaining physiological response to sweet taste
Tone: Explanatory
Relevance: 5/5
“all the studies of diet drinks show that caloric intake total caloric intake does not change. So you think you're doing well by taking 150 calories in sugar out of your diet, but it turns out you end up making up those 150 calories elsewhere in your diet.”
Main Takeaways:
- Diet drinks do not reduce overall caloric intake.
- Calories saved from sugar are compensated elsewhere in the diet.
Notes: Discussing the ineffectiveness of diet drinks for calorie reduction
Tone: Informative
Relevance: 5/5
“we now know that certain diet sweeteners actually alter the microbiome in a negative fashion and contribute to leaky gut, the most famous of which is sucralose.”
Main Takeaways:
- Some diet sweeteners negatively affect the gut microbiome.
- Sucralose is specifically mentioned as contributing to leaky gut.
Notes: Discussing the impact of diet sweeteners on gut health
Tone: Concerned
Relevance: 5/5
“there was a paper that came out in the American General Clinical Nutrition about 2017. What they did was they showed we're using a meta-analysis that the toxicity of one Coca-Cola equals the toxicity of two diet Coca-Colas.”
Main Takeaways:
- Research indicates diet Coca-Cola is half as toxic as regular Coca-Cola.
- Meta-analysis used to determine relative toxicity.
Notes: Citing a study comparing the toxicity of diet and regular sodas
Tone: Informative
Relevance: 5/5
“in fact you can basically put on about 10 kilos of subcutaneous fat before you will have over expanded those cells those cells will then have choked off and died will have released their grease into the area will have recruited macrophages in to clean up the grease and will then have released cytokines into the bloodstream which will by the way go into the systemic circulation so you have to have a lot of grease in order to get a hot concentration high enough to go back to the liver to activate the cytokine response than the liver and cause insulin resistance”
Main Takeaways:
- Subcutaneous fat can expand up to 10 kilos before causing systemic issues.
- Overexpansion leads to cell death, macrophage recruitment, and cytokine release.
- High levels of cytokines can lead to systemic inflammation and insulin resistance.
Notes: Discussion on the impact of fat accumulation
Tone: Informative
Relevance: 5/5
“the visceral fat the belly fat okay the you know beer belly if you will fat right now that fat turns out not to be from beer that fat turns out to be from stress from stress you know a lot about stress that fat in your belly fat okay visceral fat is due to cortisol and cortisol is because our our world is now overly stressful and people are overly stressed like all the time”
Main Takeaways:
- Visceral fat, often mistaken as 'beer belly', is actually linked to stress.
- Cortisol, a stress hormone, is a major contributor to the accumulation of visceral fat.
- Chronic stress leads to increased cortisol levels and subsequent fat deposition in the abdomen.
Notes: Explaining the causes of visceral fat accumulation
Tone: Concerned
Relevance: 5/5
“the liver fat the fat in your liver turns out to be the most egregious because it's right there it's causing the problem right where the action is right there in your liver okay it turns out only a half a pound of visceral fat i'm sorry liver fat half a pound of liver fat and you will end up with metabolic dysfunction insulin resistance”
Main Takeaways:
- A small amount of liver fat (half a pound) can lead to significant metabolic dysfunction.
- Liver fat is particularly harmful due to its proximity to essential metabolic processes.
- Even minimal liver fat accumulation can result in insulin resistance.
Notes: Discussion on the impact of liver fat on metabolic health
Tone: Alarming
Relevance: 5/5
“so the question is what makes the liver fat answer sugar because of this phenomenon the de novo lipogenesis that we've been talking about so you are mainlining it right into the organ that is the most susceptible to the problem”
Main Takeaways:
- Sugar intake is directly linked to liver fat accumulation through de novo lipogenesis.
- High sugar consumption targets the liver, increasing the risk of metabolic issues.
- Reducing sugar intake is crucial for preventing liver fat accumulation.
Notes: Explaining the biochemical process of liver fat accumulation
Tone: Advisory
Relevance: 5/5
“sugar down regulates its own receptor on the tongue, so the more sugar the less sweet therefore you need more sugar so it becomes a vicious cycle.”
Main Takeaways:
- Consuming sugar can lead to a decreased sensitivity to sweetness, necessitating increased sugar intake over time.
- This process can contribute to a cycle of increasing sugar consumption.
Notes: Discussion on the impact of sugar on taste perception and consumption habits.
Tone: Informative
Relevance: 5/5
“it still causes liver fat accumulation in kids we you know now show have shown that 20 of children have liver fat unrelated to obesity.”
Main Takeaways:
- High sugar intake is linked to liver fat accumulation in children, independent of obesity.
- 20% of children have been found to have liver fat through autopsies following accidents.
Notes: Highlighting the prevalence and seriousness of liver fat in children not necessarily linked to obesity.
Tone: Concerned
Relevance: 5/5
“sugar inhibits an enzyme in the brain in astrocytes called glutamine synthetase.”
Main Takeaways:
- Sugar consumption can inhibit the enzyme glutamine synthetase in the brain, which is crucial for converting glutamate into glutamine.
- This inhibition can disrupt the balance between excitatory and inhibitory neurotransmitters in the brain.
Notes: Explaining the biochemical impact of sugar on brain function.
Tone: Concerned
Relevance: 5/5
“sugar's been associated with irritability, violent behavior, cognition problems, dementia in adults, changes in the prefrontal cortex thickness, problems in school.”
Main Takeaways:
- Sugar consumption has been linked to various negative outcomes including behavioral issues, cognitive impairments, and structural changes in the brain.
- These associations highlight potential long-term consequences of high sugar intake.
Notes: Discussing the broader implications of sugar on mental health and behavior.
Tone: Concerned
Relevance: 5/5
“if you enjoyed that conversation all about the negatives of eating too much sugar”
Main Takeaways:
- Excessive sugar consumption is detrimental.
- The conversation highlights the negative impacts of sugar on health.
Notes: Speaker summarizing previous conversation
Tone: Informative
Relevance: 4/5
“we are actually all forming cancers in our body all the time but if you can prevent tumors from growing their blood supply you can actually keep these cancers harmless so this is what foods are able to do”
Main Takeaways:
- Cancer cells form regularly in the human body.
- Certain foods can prevent tumors from developing a blood supply, thus keeping them harmless.
Notes: Speaker discussing the role of nutrition in cancer prevention
Tone: Educational
Relevance: 5/5
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