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Belly Fat Protocol

   

IMO you MUST Eliminate Your Belly Fat, especially as you grow Older; it IS killing and Disabling You

    

"Aging is associated with the replacement of muscle by fat. Waist circumference increases due to an increase in visceral fat, which causes chronic inflammation. Muscle loses quality and strength, contributing to the disabilities of old age. Aging is also associated with increased insulin resistance and diabetes. Physical inactivity accounts for many of these problems, which can be greatly reduced by exercise. Exercise reduces blood glucose levels. This report is based on the Exercise is Medicine conference held in Denver, Colorado, in June 2017. It reveals new findings on the favorable effects of even moderate increases in physical activity."   2017 Exercise is Medicine Conference   Note it is very hard to have health in old age if you sit on your butt all day

"One of the most stubborn aspects of normal aging is accumulation of deep visceral (abdominal) fat. Not only can this be unsightly, but it generates systemic inflammation and glucose/lipid imbalances that are root causes of metabolic syndrome and type II diabetes. Seeking a natural approach to boosting AMPK, researchers studied a citrus flavonoid called hesperidin. Laboratory results show that hesperidin markedly activates AMPK."  Reverse Underlying Cause of Degenerative Aging

"In a study Fifty-five percent of participants decreased their sugar intake equal to the sugar in one can of soda and 59 percent increased their fiber intake by an average of 5 grams per day, or one-half cup of beans across all intervention groups, including controls. Conclusion: participants who decreased their sugar intake had an average 33 percent decrease in insulin secretion and those who increased their fiber intake had an average 10 percent reduction in visceral adipose tissue volume."  Archives of Pediatrics & Adolescent Medicine, Note WOW one can of pop less equals 33% less insulin, outstanding!

“A Mexican study followed 62,739 postmenopausal women for nine years. Eating more carbohydrates, having a large abdominal girth, and a high glycemic diet all contributed to increased breast cancer risk. Each of these factors figured to increase your risk between 28% and 37%.” Am J Clin Nutr, 2008; 87(5), Note that visceral fat is manufacturing Estrogen ladies

"Few people realize that excess abdominal fat, especially excess fatty deposits around the internal organs in the abdominal cavity (called visceral body fat), is far more damaging to health and longevity than simply being “overweight.” When excess abdominal fat accumulates, research indicates a strong correlation with cardiovascular disease, type II diabetes, and even some types of cancer.1-4 In addition, excessive abdominal fat is also associated with Alzheimer’s disease and osteoporosis.5-9 "   The Deadly Consequences Of Excess Abdominal Fat

"An 11-fold increase in ischaemic heart disease [IHD] risk was noted among men with both hyperinsulinaemia and elevated apo B levels, these two metabolic abnormalities being common among individuals with abdominal obesity, especially when associated with high levels of visceral (intra-abdominal) adipose tissue."   Paleo Works. In Only Ten Days: Lynda Frassetto MD et al   Note this is a great study into the various scientific aspects of the paleo diet and our body construction

"Fat cells, especially the “white adipose tissue” found in abdominal fat, are a massive factory for inflammatory signaling molecules.6-8 The steady outpouring of these molecules from belly fat cells results in low-grade body-wide inflammation,9,10 which is a primary instigator of chronic “age-related” disorders.11,12 Pro-inflammatory molecules emitted from fat cells interfere with normal insulin function, which results in the state known as insulin resistance.6 Resistance to insulin increases the amount of glucose in the blood, where it further damages tissues and eventually contributes to still greater problems managing weight."    Stop the Fat Cycle

"Excess abdominal fat that grows around internal belly organs, visceral fat, is linked with a host of undesirable conditions including increased inflammation and elevated risks of type 2 diabetes, high blood pressure, atherosclerosis and cardiovascular disease."    Life Extension

"Few people realize that excess abdominal fat, especially excess fatty deposits around the internal organs in the abdominal cavity (called visceral body fat), is far more damaging to health and longevity than simply being “overweight.” When excess abdominal fat accumulates, research indicates a strong correlation with cardiovascular disease, type II diabetes, and even some types of cancer.1-4 In addition, excessive abdominal fat is also associated with Alzheimer’s disease and osteoporosis.5-9 "   The Deadly Consequences Of Excess Abdominal Fat

"Excess abdominal fat that grows around internal belly organs, visceral fat, is linked with a host of undesirable conditions including increased inflammation and elevated risks of type 2 diabetes, high blood pressure, atherosclerosis and cardiovascular disease." Life Extension

"A survey of 12,000 Europeans found most had no idea that a thick waist was a sign of a build-up of a dangerous type of fat around the internal organs. This "visceral fat" is strongly linked with type 2 diabetes and heart disease.”    Many-Ignorant-of-Waist-Fat-Risk

“The manufacturing process of high fructose corn syrup leaves the fructose molecules unbound. They are ready for instant absorption. In contrast, all fructose molecules found in sucrose are tied up to a glucose molecule. They have to go through an extra step before your body can absorb them. This extra step provides a delay in absorption, which may improve your insulin response. Also, your body may directly convert the extra free fructose into dangerous visceral (belly) fat, while your body burns the glucose for energy. That's why the added fructose in high fructose corn syrup leads to more belly fat.”   Doctor Robert Rowen MD

"Excess abdominal fat that grows around internal belly organs, visceral fat, is linked with a host of undesirable conditions including increased inflammation and elevated risks of type 2 diabetes, high blood pressure, atherosclerosis and cardiovascular disease."   Life Extension

"Metabolic syndrome is a major threat to cardiovascular health, an accelerator of aging, and a cause of premature death. The syndrome consists of central obesity (excess belly fat), poor blood sugar control, abnormal lipid levels, and high blood pressure.36 The risks of dying a cardiovascular death are increased by up to 200% in people with metabolic syndrome compared to those without.37 As DHEA declines, the rate of metabolic syndrome rises, which is hardly surprising, since DHEA regulates most of the processes that influence metabolic health.38-41 "   DHEA Reduces Cardiovascular Risks And Promotes Healthy Longevity

"Fat cells, especially the “white adipose tissue” found in abdominal fat, are a massive factory for inflammatory signaling molecules.6-8 The steady outpouring of these molecules from belly fat cells results in low-grade body-wide inflammation,9,10 which is a primary instigator of chronic “age-related” disorders.11,12 Pro-inflammatory molecules emitted from fat cells interfere with normal insulin function, which results in the state known as insulin resistance.6 Resistance to insulin increases the amount of glucose in the blood, where it further damages tissues and eventually contributes to still greater problems managing weight."    Stop the Fat Cycle

"Chapter 2 of Dr. Lee's book deals with the fallout of such a grain-heavy, sugar-heavy diet on the American public. For Life Extension® readers, this takes us to a common culprit when it comes to diabetes, obesity, and the metabolic syndrome: insulin resistance. In this chapter, there is no sugarcoating it. Dr. Lee clearly states that, "Insulin resistance can cause belly fat, dementia, loss of memory, depression, autoimmune disease, strokes, infertility, neurodegenerative brain disease, and—it is directly related to the one thing that will most likely kill you—heart disease."   Your Best Investment - Secrets To A Healthy Body And Mind

"Aging men are plagued with declining testosterone levels while their estrogen remains the same or even increases. This imbalance often sets the stage for a host of chronic inflammatory disorders while increasing the amount of abdominal adiposity." Life Extension   Note much of this excess estrogen in men is produced in BELLY FAT; often called an estrogen producing MACHINE; get RID of it.

"Sixty five overweight people were put on a low calorie diet formula and about 2.5 ounces of almonds a day. ... After six months, those on the almonds lost 62% more weight, lost 50% more belly fat, had 56% less body fat and had an 11 point drop in systolic blood pressure (compared to no change in the no almond group). The almond group also had an increase in HDL."   Healing Spices

“If you want to lose belly fat faster, give up that daily jog and sprint instead, a new study found. That's right—sprinting in short, 8-second bursts followed by a 12-second recovery phase for a total of 20 minutes, three times a week, helped men lose as much four pounds of belly fat in just 12 weeks.”    Doctor Joseph Mercola MD

Belly Fat a well known component of the Metabolic Syndrome is very VISIBLE. This Belly Fat is hormonally very active and is producing inflammation, hormonal disruption and other deleterious conditions CONSTANTLY. Sugar and especially Fructose must become your mortal enemy because it is.

Many of the methods to extend your healthspan and other health enhancing goals include the elimination of Belly Fat.

YOU MUST become very motivated to get rid of this Belly Fat. EXERCISE, the Paleo Diet and a few simple things can quickly make this Belly Fat menace disappear.

PLUS with this health problem, Belly Fat, it is very easy to see if you have WON. LOL

      

Visceral Fat is a Big Health Problem

“Visceral fat is strongly linked with type 2 diabetes, heart disease, stroke, and other chronic diseases. It is thought that visceral fat is related to the release of proteins and hormones that can cause inflammation, which in turn can damage arteries and enter your liver, affecting how your body breaks down sugars and fats.”   Doctor Joseph Mercola MD

“A Mexican study followed 62,739 postmenopausal women for nine years. Eating more carbohydrates, having a large abdominal girth, and a high glycemic diet all contributed to increased breast cancer risk. Each of these factors figured to increase your risk between 28% and 37%.” Am J Clin Nutr, 2008; 87(5), Note that visceral fat is manufacturing Estrogen ladies

"Volunteers who gained as little as 9 pounds of visceral fat were found to have suffered impaired blood flow in their arm arteries due to endothelial dysfunction. When the volunteers lost weight the blood flow recovered."    Virend Sommers MD, PhD, Mayo Clinic

"As people gain weight, their fat cells begin to pour out cytokines that generate inflammation throughout the body.3,6 This leads to the phenomenon called “insulin resistance,” in which cells lose their ability to move glucose from the blood and into cells under the influence of normal blood levels of insulin.3 As a result, sugar levels rise, triggering further increases in insulin release from the pancreas. Insulin-resistant cells cannot respond, leading to still higher glucose and higher insulin levels in a vicious cycle."   The Insulin/Cancer Connection

Visceral fat, a beer gut, is a marker for numerous health risks including cancer, diabetes, heart problems, liver problems, stroke and many others. Visceral fat has been found to be VERY hormonally active, for instance it often converts testosterone to estrogen (See Estrogen Dominance Protection Protocol). For tips on losing Weight. Simple walking has been found to greatly reduce a beer gut. For more reduction walk more miles.

To lose weight Weight Loss Protocol

Also See (Overweight Protocol)

Also See (Obesity Protocol)

Also See (Body weight Protocol)

  

Sudden Cardiac Death and Belly Fat

"It never ceases to astound me how backwards conventional doctors are when it comes to prescribing testosterone to their aging male patients. They almost universally omit testing estradiol, which can place their patients at great risk for heart attack or ischemic stroke.73,74 Many men have found that inches can be taken off their waistline in response to testosterone therapy.75-77 This is important because abdominal (belly) fat secretes lots of aromatase that converts testosterone into estrogens.47,78 Men with estradiol levels over 30 pg/mL should consider a low-dose aromatase-inhibiting drug (like anastrozole) so they can enjoy the benefits of increased testosterone and optimized estradiol. "   Surprising Factor Behind Sudden Cardiac Arrest  Note spend a lot of time trying all the NATURAL ways of increasing your testosterone BEFORE taking a bio-identical testosterone IMO

As much as half of SCD is electrical in nature and Testosterone and Estrogen and their balance are key players. You MUST assure your testosterone and estrogen are balanced. Please since 75% of SCD occurs in men and excess visceral fat is a virtual deleterious estrogen hormone manufacturing MACHINE, men should work until this excess fat is GONE. Is this easy? NO. If your heart STOPS you will wish you did the HARD work. Most older men have too low a testosterone level and too high an estrogen.

Women need to do this SCD hormone balancing work also since about 100,000 women die of SCD each year, a LOT more than die of Breast Cancer.

   

Visceral (abdominal) Fat and Blood Flow

"Volunteers who gained as little as 9 pounds of visceral fat were found to have suffered impaired blood flow in their arm arteries due to endothelial dysfunction. When the volunteers lost weight the blood flow recovered."  Virend Sommers MD, PhD, Mayo Clinic

Folks it does not get simpler than this. Please lose that spare tire. A healthy endothelial function is just one more reason.

               

Metabolic Syndrome and Belly Fat

"One of the most stubborn aspects of normal aging is accumulation of deep visceral (abdominal) fat. Not only can this be unsightly, but it generates systemic inflammation and glucose/lipid imbalances that are root causes of metabolic syndrome and type II diabetes. Seeking a natural approach to boosting AMPK, researchers studied a citrus flavonoid called hesperidin. Laboratory results show that hesperidin markedly activates AMPK."  Reverse Underlying Cause of Degenerative Aging

“Based on this study, we believe that keeping vitamin D levels high…is beneficial for prevention and treatment of metabolic syndrome,” said coauthor Stephen Pandol of Cedars-Sinai Medical Center. “A sufficient dietary vitamin D supplement can partially but significantly antagonize metabolic syndrome caused by high-fat diet in mice.”   Vitamin D Deficiency can Lead to Metabolic Syndrome

"Chronic fructose exposure alone causes metabolic syndrome.”   Doctor Robert H. Lustig MD  UCSF, Note one half of table sugar is fructose

Metabolic Syndrome can NOT be ignored you MUST solve and eliminate it from your LIFE. Metabolic Syndrome is almost always accompanied by a "beer belly" if allowed to progress it becomes almost impossible to resolve multiple health problems. Citrus, especially hesperidin, can help you with this important task. That "beer belly" is a mortal enemy folks; it is a breeding ground for never ending SYSTEMIC INFLAMMATION, hormonal disruption and other deleterious conditions. That baby is churning out inflammation 24x7 folks; while you sleep it is slowly killing you.

     

Sugar and Belly Fat

"In a study Fifty-five percent of participants decreased their sugar intake equal to the sugar in one can of soda and 59 percent increased their fiber intake by an average of 5 grams per day, or one-half cup of beans across all intervention groups, including controls. Conclusion: participants who decreased their sugar intake had an average 33 percent decrease in insulin secretion and those who increased their fiber intake had an average 10 percent reduction in visceral adipose tissue volume."  Archives of Pediatrics & Adolescent Medicine, Note WOW one can of pop less equals 33% less insulin, outstanding!

Sugar/Fructose/HFCS is the Main Cause of Metabolic Syndrome

Doctor Richard Johnson on Fructose and the FAT SWITCH (Be sure to watch the WHOLE Video I have set it to open at the big picture)

"Chronic fructose exposure alone causes metabolic syndrome.”   Robert H. Lustig MD  UCSF   Note this is IMMENSE Doctor Lustig is saying to END metabolic syndrome all we need to do is outlaw HFCS, Our corrupt government will not do this WE MUST

"If you really want to save your body, kiss the sweets goodbye. I don't care if they use corn syrup, beet syrup, sugar or fairy dust -- if it's got any kind of sweetener at all, it's anything but sweet. HFCS is making us fat, diabetic and dead. And plain old sugar would do the same exact thing -- if, like those corn sweeteners, it was in every single product. The problem isn't one or the other, it's all sweeteners. They lack nutrition, have no health role inside the body and WILL make you fat and sick -- end of story.”   Doctor William Douglass MD

“When we take in excessive sugar and once the body senses that there is too much, insulin is released to take the excess sugar out of the bloodstream and store it by converting it into glycogen. The amount of glycogen stored in the liver is small. The entire reserve cannot last more than a day of activity. Excess sugar above and beyond what can be stored as glycogen is then stored as palmitic acid, a saturated fatty acid. Now you see how excessive sugar (calorie) intake leads to extra fat in the body.” Doctor Michael Lam MD

"The July 3, 2013 issue of the Journal of the American Medical Association (JAMA) examined the impact of fructose on human health.7 High-fructose corn syrup represents over 40% of caloric sweeteners added to foods and beverages. It’s often the sole caloric sweetener in soft drinks in the United States.8 The digestion and metabolic effects of fructose differ from that of glucose.7 Fructose is metabolized in the liver in a way that favors formation of new fat (lipogenesis).7 Unlike glucose, fructose does not induce normal satiety signals. Fructose thus contributes to overeating that can lead to weight gain.7 The increased use of high-fructose corn syrup in the US mirrors the rapid increase in obesity."   Suppress Blood Sugar Without Drugs

If you will please take the hour to watch Doctor Robert H. Lustig MD  UCSF  video you will be aware that refined sugar, sucrose, fructose and HFCS are the main causes of metabolic syndrome. Metabolic syndrome EXPLODED after the invention of the HFCS poison.

Doctor Richard Johnson Professor of Medicine has made The Breakthrough in these areas by discovering FRUCTOSE to be the root of all these problems. Here is his wonderful video with Doctor Mercola MD. This is explosive.

Doctor Richard Johnson on Fructose and the FAT SWITCH (Be sure to watch the WHOLE Video I have set it to open at the big picture)

 

                                                   Carbs and Obesity 

http://blog.photocalorie.com/wp-content/uploads/2010/10/Carb-vs-year-vs-obesity-1024x587.jpg  

Notice this Nation got fat when we rejected FOOD fat and replaced it with SUGAR and Simple Carbs

Carbs and simple sugar ingestion is a BIG part of Belly Fat.

      

AMPK, Hesperidin and Belly Fat     

"One of the most stubborn aspects of normal aging is accumulation of deep visceral (abdominal) fat. Not only can this be unsightly, but it generates systemic inflammation and glucose/lipid imbalances that are root causes of metabolic syndrome and type II diabetes. Seeking a natural approach to boosting AMPK, researchers studied a citrus flavonoid called hesperidin. Laboratory results show that hesperidin markedly activates AMPK."  Reverse Underlying Cause of Degenerative Aging

"Hesperidin is a flavonoid that is highly concentrated in citrus peel. Like G. pentaphyllum, hesperidin has been shown to inhibit obesity, reduce high blood sugar and lipids, and reduce insulin resistance. These benefits are likely due to hesperidin’s ability to activate AMPK. An animal study showed that hesperidin increases measures of activated AMPK, which helps regulate genes that in turn regulate blood sugar, cholesterol, and other fats."   Turn on Your Body’s “Youth Switch”

Hesperidin contained in the Whole citrus fruits is an easy way to get part of your REQUIRED AMPK. Just find a way to eat all the internal flesh and integuments of the fruit and as much of the white and other rind as you are able. Throwing the WHOLE well washed, chopped up, fruit in a blender works great; try it.

Here is another nutrient with pro AMPK enhancing properties. If you notice both G. pentaphyllum and hesperidin seem to operate by REDUCING BELLY FAT. You can also do this with some concentrated WILL POWER which will cost you nothing. Getting rid of most belly fat as you grow older should be a number one goal.

 

Testosterone and Belly Fat

“Most telling of ashwagandha’s adaptogenic properties were the biochemical findings. Compared to the placebo recipients, men taking ashwagandha experienced greater reduction of exercise-induced muscle damage, greater decrease in body fat percentage, and a whopping 4.3-fold increase in testosterone levels. These studies are a powerful demonstration of ashwagandha’s ability to relieve the physiological effects of physical stress.“   Fight Stress and Support Adrenals with Adaptogens

"Men with increasing levels of testosterone had a decreased prevalence of diabetes, hypertension, and body fat mass. Compared to men with the highest testosterone levels, those with low testosterone were twice as likely to have a history of cardiovascular disease. It was also observed that men with the highest testosterone levels were the most physically active.17"   Life Extension

"It's long been clear that obesity and the metabolic syndrome are linked to low testosterone. Fat tissue is an extremely active hormonal modulator; particularly for testosterone and estrogen. An enzyme in fat tissue known as aromatase converts testosterone into estradiol, the major estrogen in humans."   Life Extension, in healthy aging men higher natural testosterone levels are associated with higher insulin sensivity and a reduced risk of developing metabolic syndrome.

Increasing your testosterone is shown to Reduce belly fat deposits, Inflammation, atherosclerosis and cancer. Since most of us both men and women are low, often very low in testosterone getting YOURS up cannot hurt.

    

HGH and Belly Fat

"A new study shows, and this is really exciting, that when you work the fast twitch fiber and work your heart muscle anaerobically, your body releases exercise-induced growth hormones (HGH) that actually mimic taking injections of growth hormones. You get as much as a 530 percent increase in growth hormone!  It stays your body for two hours, going after body fat like a heat seeking missile. It's so powerful that if you were to do the program today and monitor your blood, it will look like you injected growth hormone illegally. That's why there is no HGH test for Olympic athletes today."    Phil Campbell Fitness Expert

HGH is one important way to reduce body fat and of course Belly Fat. Working to get our HGH up after we pass 40 or so is so important for so many reasons the Belly fat reduction in almost just a bonus. An important bonus.

     

Hesperidin and Belly Fat

"Hesperidin demonstrated marked AMPK activation in the laboratory. This discovery has now been corroborated by findings of abdominal fat loss and improved vascular function in humans who supplemented with standardized hesperidin."   Reverse Underlying Cause of Degenerative Aging

"One of the most stubborn aspects of normal aging is accumulation of deep visceral (abdominal) fat. Not only can this be unsightly, but it generates systemic inflammation and glucose/lipid imbalances that are root causes of metabolic syndrome and type II diabetes. Seeking a natural approach to boosting AMPK, researchers studied a citrus flavonoid called hesperidin. Laboratory results show that hesperidin markedly activates AMPK."  Reverse Underlying Cause of Degenerative Aging

Hesperidin contained in the Whole citrus fruits is an easy way to get part of your REQUIRED AMPK. Just find a way to eat all the internal flesh and integuments of the fruit and as much of the white and other rind as you are able. Throwing the WHOLE well washed, chopped up, fruit in a blender works great; try it.

Here is another nutrient with pro AMPK enhancing properties. If you notice both G. pentaphyllum and hesperidin seem to operate by REDUCING belly fat. You can also do this with some concentrated WILL POWER which will cost you nothing. Getting rid of most belly fat as you grow older should be a number one goal.

   

The Paleo Diet, and Belly Fat

“People who go on the Paleo diet can cure their [Sugar] diabetes in TWO WEEKS.”   Doctor Robert Lustig MD Note sure they are eating NO sugar and simple carbs

"Many benefits improve on lower carb Paleo/ancestral diets. Why? It works and best matches our DNA genetic expression. Lamarche B et al in Quebec, Canada have elucidated a few things about insulin, e.g. chronically high insulin and insulin resistance (IR). Insulin and IR are related to high TG, low HDL, and high dense LDL and high visceral fat and high belly circumferences."   Paleo and Insulin

“The majority of Americans eat high amounts of processed foods, which are loaded with high fructose corn syrup, grains, and harmful chemical additives of all kinds, such as MSG, and artificial sweeteners like aspartame. Unfortunately, this kind of diet is a near-foolproof prescription for chronic disease… Not only are you getting lots of what you don't need, you're quite simply not getting enough real nutrients! “    A Paleo Diet Multiple Scoliosis Success Story ,Note you view the above video you  will see a remarkable story of a woman, a medical professional, who cured herself of MS after 7 years of the best Medical Industry MS treatment failures.

"Many benefits improve on lower carb Paleo/ancestral diets. Why? It works and best matches our DNA genetic expression. Lamarche B et al in Quebec, Canada have elucidated a few things about insulin, e.g. chronically high insulin and insulin resistance (IR). Insulin and IR are related to high TG, low HDL, and high dense LDL and high visceral fat and high belly circumferences."   Paleo and Insulin

Belly Fat and poor eating go hand in hand. The Paleo Diet is a good structured way to avoid poor eating and Belly Fat.

Want to stop eating processed foods? Yes of course you do. The paleo diet does this and more. The paleo diet FORCES you to stop eating man-made-crap including processed foods. Follow the paleo diet for the most of your eating and you are home free IMO.

    

Weight Vest for Serious Training

"...I lost 5 pant sizes in 3 months! I lost 70 lbs. in 6 months! I do not starve. I EAT!" Terri G

I can promise you the investment and use of a weight vest will likely pay you big dividends. I have seen it too many times for it to be a fluke. It's like once you wear it you become aware of the vast potential YOU HAVE and are willing to get serious about your training.  Just noticing the reduction of your belly fat after a week or two is immense motivation for most of us. In three months to six months you can be pounding the hell out of your stomach with both fists and listening the sweet sounds of hollow THUMPs. A weight vest seems to have the most noticeable effect on your trunk; and as the Seal and Marine DIs say a man or woman with a strong trunk is strong. Your trunk is also where your Belly Fat lives and kills.

      

Sprinting

“If you want to lose belly fat faster, give up that daily jog and sprint instead, a new study found. That's right—sprinting in short, 8-second bursts followed by a 12-second recovery phase for a total of 20 minutes, three times a week, helped men lose as much four pounds of belly fat in just 12 weeks.”    Doctor Joseph Mercola MD

Sprinting bare footed on some nice grass seems to be a great way to keep my weight under control.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This File was last updated on 26 February 2019 02:57 PM

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