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Fit Friends Happy Hour

This isn’t your standard health and fitness podcast! Come hang out with us as we talk about how to stop chasing the numbers and start doing what feels right for your body! Learn how to find joy in movement while getting rid of the toxic belief that you are not enough. Katie is a Registered Dietitian and fitness professional, passionate about helping you become the expert at your own body. We talk nutrition as it applies to Katie's non-diet approach, self-acceptance, finding joy in fitness, and all around how to be a better human. Fit Friends Happy Hour will feel like you're chatting with a girlfriend who GETS IT and wants the best for you. Katie shares personal stories while also bringing you the experts in a non-diet approach. Whether you're driving, running, or getting stuff done around the house, we hope you'll feel inspired to live the awesome life you’ve been called to live! Thanks for joining us!! Find Katie at www.KatieHake.com and on Instagram @kthake
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Now displaying: 2022
Aug 15, 2022

How do you give yourself full permission to eat intuitively while also prioritizing your health and longevity? You incorporate gentle nutrition! 

Now, before you jump in headfirst it’s important to check in with yourself to be sure that you’re ready for this stage. That’s why today I’m sharing several questions you can ask yourself to explore the WHY behind your current food choices to see if you’re ready to incorporate gentle nutrition without shame or any leftover rigid rules leftover from dieting days. 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join the newsletter for exclusive updates + tips to help you find your fierce! | http://www.katiehake.com/newsletter

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Aug 8, 2022

One of the biggest pieces of the intuitive eating puzzle is learning to reconnect with our body’s hunger and fullness cues. That’s why intuitive eating and somatic therapy go together like peanut butter and jelly. 

If you’ve never heard of somatic therapy, you’re in for a treat with today’s episode! 

Today, I’m bringing on my dear friend Leah Ehinger, ASW-CA, MSW - Somatic Therapist on the show. Leah’s primary focus as a practitioner is to get her clients reconnected to their body by learning to “drop in” and access internal cues that can lead to breakthroughs in mental and physical health and awareness. 

Listen in as Leah breaks down all things somatic therapy and how it can support you in your intuitive eating/body image journey. Plus, hear about how she went from being a group exercise instructor to a mental health professional. 

*Disclaimer, this advice and opinions shared in the podcast episode are not intended to replace medical advice. 

Connect with Leah: 

Website | www.leahehinger.com

Instagram | @lehinger_therapy

Facebook | https://www.facebook.com/LeahEhinger/

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join the newsletter for exclusive updates + tips to help you find your fierce! | http://www.katiehake.com/newsletter

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Aug 1, 2022

There’s no such thing as a cookie cutter body image story, so It’s time that we take a deep look at the unique experiences that have shaped your body image today. 

If you’re looking to heal your relationship with your body, the first step is to validate your experiences. The truth is that nobody else has lived a day in YOUR body and you deserve to hold sacred space for yourself and your experiences, big or small, positive or negative, on your journey to healing. 

That’s why today, I’m sharing real body image conversations that I’ve had with clients recently and a journal prompt that will help you reflect and start to unpack your body story.  

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join the newsletter for exclusive updates + tips to help you find your fierce! | http://www.katiehake.com/newsletter

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Jul 25, 2022

Movement doesn’t have to feel like a chore, and It certainly doesn’t have to feel like a punishment. 

But if you moan and groan when you think about heading to the gym, I get it. 

Diet culture leads us to believe that a rigid exercise routine is something we “should” upkeep if we want to be healthy. And let’s just say, that pressure isn’t very motivating and it certainly sucks the joy out of exercise. 

If you’re ready to ditch that pressure like I did, listen in as I chat about how you can heal your relationship with exercise and finally find joy in movement once and for all! 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join the newsletter for exclusive updates + tips to help you find your fierce! | http://www.katiehake.com/newsletter

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Jul 18, 2022

Could an app help you unlock the power of meditation once and for all? 

 

Now, I know you might be saying, “Katie I’ve heard about the countless benefits of meditation but I just can’t sit still and clear my mind for long!” 

 

If this sounds like you, you’re in for a treat with today’s episode! I’m bringing  Sarah McDevitt from CORE by hyperice on the show to chat about WHY mastering meditation and stress management can be so difficult in today’s world. 

 

Listen in as she dispels common myths around meditation and shares her best tips for incorporating this stress-busting tool into your daily routine. 

 

Learn more about Core:

 

https://hyperice.com/core-by-hyperice/

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge | http://www.katiehake.com/nutrititonmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Jul 11, 2022

Today, we're sitting down with my dear friend and client, Ashleigh D.

Listen in as she opens up about her experience working with me. She's covering everything from her biggest AHA moments to the most challenging parts of her intuitive eating journey.

Ashleigh is also discussing:

-What prompted her to seek out a dietitian

-How she’s navigated chronic pain and food insecurity 

-How she made time to prioritize her health and self-care while pursuing her master’s degree (talk about busy!).

After listening, you'll walk away understanding what the journey to food freedom actually looks like. You'll hear about how intuitive eating can help you find a sense of freedom and self-acceptance that can impact every area of your life.

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge | http://www.katiehake.com/nutrititonmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Jul 4, 2022

Mindfulness is trendy these days, and the term mindful eating has been thrown around a lot in the diet industry recently.

 

Because of this, I’ve been getting a lot of questions lately like “Is mindful eating the same thing as intuitive eating?” or “If a weight loss program mentions using tools like mindful eating does that mean it’s automatically aligned with intuitive eating principles?” 

 

That’s why today, I’m breaking down the key differences between mindful eating and intuitive eating. Plus, I’m digging into how my clients leverage both intuitive eating and mindful eating as they work to heal their relationship with food and their bodies! 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Jun 27, 2022

Are you curious about how to travel without getting jet lag or throwing all your self-care routines to the wayside? Wondering what it looks like to eat intuitively while traveling? If so, you’re in luck with today’s episode! Listen in as I share my 10 best tips for feeling like your best self while traveling. 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Jun 20, 2022

Meet Caitlin Johnson. Caitlin is a Registered Dietitian with advanced training in functional medicine and women’s herbalism. 

 

Today, Caitlin is shedding light on her own struggle with infertility and sharing her journey to founding her company PCOS Fertility Nutrition where she has helped many hundreds of couples become parents.

 

In this episode, she’s also discussing: 

 

  • The multiple facets of PCOS (that span beyond infertility) that are often unrecognized 
  • The lack of education surrounding the birth control pill 
  • Why you should pay attention to your menstrual cycle even if you’re not actively trying to conceive 

 

You’ll walk away from this episode feeling empowered and holding a deeper understanding of your body, your hormones, your fertility, and more! 

 

Connect with Caitlin: 

PCOS Fertility Nutrition | https://www.pcosfertilitynutrition.com/

Food Freedom and Fertility Podcast | https://www.foodfreedomfertility.com/

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Jun 13, 2022

Do you struggle to actually allow yourself to eat what you want? If you answered yes, you’re not alone. 

 

The reality is that being surrounded by diet culture leads many of us to lose touch with our food preferences. Maybe we often opt for what we believe to be the “healthier” option, sacrificing what we actually want to eat. Naturally, over time this can cause us to lose touch with our bodies' cues and the foods we once enjoyed. 

 

That’s why today I’m pulling back the curtain on some of my recent client conversations. I’m chatting about everything from how to give yourself unconditional permission to eat to how to navigate weight stigma and advocate for yourself at the doctor’s office and more! 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Jun 6, 2022

Today, we’re sitting down with my dear friend and mentor, Barb Brodowsky. Barb is currently the Chief of Staff at WRKOUT. She is also an international speaker, and master trainer, and has been a thought leader in the fitness industry for over 25 years.

In this episode, she’s uncovering how she’s worked through body dysmorphia and cultivated body respect and body acceptance over the years. 

She’s also sharing her perspective on: 

  • The challenges that fitness professionals tend to face in terms of body acceptance 
  • How the fitness industry tends to praise disordered thoughts/behaviors around food 
  • The true metrics of health and wellness (hint: they’re not calories or the number on the scale!) 

Lastly, she’s sharing her best tips for anyone who is struggling to learn to love their body or even just start to feel neutral towards it.

 

Connect with Barb:

Instagram | https://www.instagram.com/barbbrodowsky/

Website | http://barbarabrodowsky.com/

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

May 30, 2022

After years of running a private practice specializing in women's health and infertility and struggling to find quality supplements to support her patients, Ayla Brammer took matters into her own hands. 

 

Ayla created her own fertility wellness brand, FullWell, where she formulates supplements with her patients’ needs, scientific evidence, and top-notch supplement manufacturing & safety in mind. 

 

In this episode, she shares her expertise and talks about fertility and nutrition during Preconception, Pregnancy, and Postpartum. She’s also chatting about the supplement industry and what you should look out for when selecting your daily multivitamin or prenatal. 

 

Connect with Ayla: 

 

FullWell Fertility | https://fullwellfertility.com/

FullWell Prenatal Multivitamin | https://fullwellfertility.com/collections/all-products-excluding-route/products/fullwell-prenatal-multivitamin

FullWell Vitality + Virility | https://fullwellfertility.com/collections/all-products-excluding-route/products/fullwell-vitality-virility

https://www.fullwellfertility.com/?rfsn=6500425.26c382&utm_source=refersion&utm_medium=affiliate&utm_campaign=6500425.26c382 - USE CODE 'KHAKE' for 10% off!



Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

May 23, 2022

Did you know that not getting enough sleep could be throwing your hunger hormones off balance? 

 

In this episode, we’re digging into the two main hunger hormones and how they shift and often lead us to overeat when we’re sleep-deprived. We’re also chatting about why sensitivity to these hormones tends to vary from person to person. 

 

Today, we are going to get a little nerdy, but as always, my goal is to break down the science so you can apply it to YOUR life. 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge |http://www.katiehake.com/nutritionmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

May 16, 2022

How much thought do you put into the way that you breathe? 

 

Maybe it’s easy for you to pause and get intentional with your breathing at a yoga class but when it comes to meditating solo, you just can’t stay focused. 

 

Whether you’re looking for better sleep, anxiety relief, or to boost your mood or energy, you’re in for a treat with today’s episode! 

 

Today, we’re sitting down with Davi Brown a certified breathwork instructor and content manager at Breathwrk, an app that features science-backed breathing exercises and classes. 

 

Listen in as she uncovers the countless benefits of incorporating breathwork into your day-to-day life, and how the Breathwrk app can help you get started, even in small pockets of time. 

 

She’s also sharing techniques that will help you start reaping the benefits of intentional breathing today. Stick around until the end as she walks us through a breathing exercise that will help melt your stress away in just 4-minutes! 



Connect with Davi:

Get the Breathwrk App | https://apps.apple.com/us/app/breathwrk-breathing-exercises/id1481804500

Email | davi@breathwrk.com

 

Connect with The Katie:

Register for the Free Masterclass | www.katiehake.com/masterclass

Book a Free Strategy Call | www.katiehake.com/schedule

May 9, 2022
Are you using your voice to advocate and speak about social justice issues that are important to you? Are you clear on YOUR values and where you stand on big issues? 

 

If you answered no, you’re not going to want to miss today’s episode. 

 

Come along for a deep chat with me as I break down what social justice even is and how The Health at Every Size Principals are deeply rooted in social justice. 

 

I’m also opening up about how my values have evolved over the years, leading me to ultimately discover and advocate for things that matter to me as a weight-inclusive provider.

 

You’ll walk away from this episode feeling inspired to take inventory of your values and get clear on where you stand so you can make an even larger positive impact in our world. 

 

Connect with The Katie:

Register for the Free Sugar Challenge | www.katiehake.com/sugar

Register for the Free Masterclass | www.katiehake.com/masterclass

Book a Free Strategy Call | www.katiehake.com/schedule

 

Resources From Today’s Show: 

https://asdah.org/health-at-every-size-haes-approach/

 

May 2, 2022
Wondering what you can do to get a better night’s sleep? Curious about which supplements actually support healthy, restful sleep - and which ones miss the mark in terms of quality? If so, you’re in luck with this episode!  Today, we’re sitting down with Dr. Carleara Weiss has over 15 years of experience as an Adult-Geriatric Nurse, with a Master in Science of Health Care and a Ph.D. in Nursing, focusing on Behavioral Sleep Medicine and Circadian Rhythms.  Listen in as she demystifies sleep supplements such as melatonin, CBD, and Benedryl. She’s chatting about which ones are helpful and which ones might actually harm your sleep quality. 

 

Connect with Cara:

Website | https://www.carlearaweiss.com/

 

Connect with Katie:

Register for the Free Sugar Challenge | www.katiehake.com/sugar

Register for the Free Masterclass | www.katiehake.com/masterclass

Book a Free Strategy Call | www.katiehake.com/schedule

Apr 25, 2022
Cheers to 30 years of life! Join me for a life update as I reflect on the biggest lessons I learned in my twenties. Plus, hear about the things I’m most excited about embracing as I step into my thirties. And be sure to stick around for a BIG career update - get a look at what I’ve been up to and why I’ve been traveling so much lately.    Connect with The Katie:

Register for the Free Sugar Challenge | www.katiehake.com/sugar

Register for the Free Masterclass | www.katiehake.com/masterclass

Book a Free Strategy Call | www.katiehake.com/schedule

 

Apr 18, 2022
It’s no wonder that when adopting something new and foreign like intuitive eating, most of us stumble and at some point feel the pull to go back to dieting behaviors that feel normal, especially during challenging seasons of life.  So, the question that remains is, after hitting a road bump, how do you recover and keep striving to heal your relationship with food and your body?  The answer lies in one concept – resiliency. 

That’s why today, I’m bringing Lyndy Barnard, LCSW on the show to break down how you can cultivate more body image resilience. 

As a mental health therapist, Lyndy has expertise in anxiety, depression, trauma, shame, self-esteem issues, and women's issues. Lyndy has worked with women throughout her career. Her passion for helping women improve their self-worth, confidence, and body image stems from both her personal and professional experience.

In this episode, Lyndy shares everything from the 4 pillars of building resiliency to red and green flags to watch out for when selecting a mental health provider to support you on your non-diet journey.

Connect with Lyndy:

Website | https://www.mymindmystrength.com/about

Instagram | https://www.instagram.com/mindandstrength/

Facebook | https://www.facebook.com/mindandstrength/

Email | lbarnard@mymindmystrength.com

 

Connect with The Katie:

Register for the Free Sugar Challenge | www.katiehake.com/sugar

Register for the Free Masterclass | www.katiehake.com/masterclass

Book a Free Strategy Call | www.katiehake.com/schedule

Apr 11, 2022
Do you find it hard to pause and listen to your body? If you answered yes, you’re not alone. After all, we live in such a noisy world filled with attunement disruptions or distractions that can make it difficult for us to hear our bodies and respond to them promptly.   

It’s time to stop the noise and clear the distractions so you can make peace with food and your body. 

 

That’s why today, we’re digging deep into attunement disruptors. What are they? And Which ones could be at play in your day-to-day life? 

 

Whether it’s chronic stress, lack of self-care, or something in between, you’ll walk away from this episode ready to clear the barriers between you and true body attunement so you can gain more confidence along your non-diet journey. 

 

P.S. If you haven’t already, make sure you go listen to EP 244: Intuitive Eating & Body Attunement. In that episode, you’ll discover what body attunement even is and how important it is going to be for you as you become an intuitive eater. 

 

Connect with The Katie:

Register for the Free Sugar Challenge | www.katiehake.com/sugar

Register for the Free Masterclass | www.katiehake.com/masterclass

Book a Free Strategy Call | www.katiehake.com/schedule

 

Resources from This Episode:

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

Apr 4, 2022
Let me introduce you to Rachel Klein, Founder of Revival Food Co., a craft almond butter company based in Indianapolis. 

 

In this episode, not only is Rachel discussing how she went from making her own almond butter at home to landing it on the shelves of a major retailer like Walmart, but She’s also taking us back to the beginning when her interest in nutrition started. 

 

Listen in as Rachel shares about the moment when it hit her that she had had a troublesome relationship with food and her body. Hear about the life-changing trip she took that led her to food freedom. Plus, find out how, as a busy mom and business owner, she maintains a healthy relationship with food and her body, avoiding the comparison and obsession trap. 

 

Learn More about Revival Food Co.

Instagram| instagram.com/revivalfoodco

Facebook | https://www.facebook.com/revivalfoodco

Website | https://revivalfoodco.com/



Connect with The Katie:

Register for the Free Sugar Challenge | www.katiehake.com/sugar

Register for the Free Masterclass | www.katiehake.com/masterclass

Book a Free Strategy Call | www.katiehake.com/schedule

 

Mar 28, 2022

Your body is trying to communicate with you; are you listening? My guess is that if you have a history of dieting you might feel very disconnected from your body and the physical cues it sends you. Without body attunement, you might be making decisions around food or movement or self-care based on what others say you should do, or based on food rules and diet culture norms. 

 

That’s why today, I’m uncovering what body attunement even is and how important it is going to be for you as you become an intuitive eater. 

 

You’ll walk away from this episode understanding how to practice mindfulness AND body attunement so you can gain more confidence along your non-diet journey. 



Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge | http://www.katiehake.com/nutrititonmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Mar 21, 2022
Exercise, working out, and movement, are a blessing in this life. But, they can also bring a burden. Many people use fitness to move, feel good, stay healthy, and even lose weight; there’s no denying these countless benefits. 

 

Today’s guest, my wonderful client, Breanna, and I, found insurmountable joy in discovering group fitness. However, both of us struggled with an unhealthy relationship with exercise that tainted that joy – An unhealthy relationship that was mended by embracing a non a non-diet approach to fitness and nutrition. 

 

I had the pleasure of coaching Breanna through that healing journey. Listen in today as she uncovers how healing her relationship with fitness transformed her life. Hear about what it felt like for her to incorporate gentle nutrition and release food rules. Plus, hear about how working with me helped her avoid overwhelm in the process. 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge | http://www.katiehake.com/nutrititonmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Mar 14, 2022
Drum roll, please…Let me introduce you to the newest member of our team here at Katie Hake Health and Fitness, Associate Dietitian, Brooke Smith! 

 

Brooke is a Registered Dietitian Nutritionist with a passion for helping women silence their inner dieting voice, make peace with food, and free up brain space to focus on the things that truly matter. Brooke is the Associate Dietitian at Katie Hake Health & Fitness, where she provides nutrition coaching in both one on one and group settings. She loves being able to help clients implement the steps of a non-diet approach, to dissolve food rules, and trust their bodies.

 

Brooke earned her dietetics degree from Kansas State University. As a mom to two girls, one with a food allergy, Brooke has first-hand experience making healthy eating easy for the whole family. With experience in food service and school nutrition, Brooke loves to help clients learn to eat in a way that is both low-stress and sustainable. She believes that nutrition from a non-diet approach is not a one-size-fits-all. When working with Brooke, you will get a highly individualized approach to food, nutrition, and life.

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge | http://www.katiehake.com/nutrititonmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Connect with The Brooke:

Find her on Instagram | https://www.instagram.com/brooke_rdn/

Mar 7, 2022
Today, we’re sitting down with Dylan Murphy. Dylan is a Registered Dietitian and founder of FREE Method Nutrition, a virtual nutrition practice that exists to empower women to break up with diet culture by teaching them how to trust, respect, and feel safe in their bodies. 

 

In this episode, Dylan is opening up about what food freedom means to her, and what her journey to becoming a Registered Dietitian looked like. She’s also diving into what led her to work with patients with eating disorder diagnoses specifically and she’s unpacking the similarities and differences between disordered eating and diagnosable eating disorders. 



Connect with Dylan:

Website:  www.freemethodnutrition.com  

Instagram: @dylanmurphy.rd and @freemethodnutrition 

Food Freedom Handbook (free download): freemethodnutrition.com/guide 

Start your food freedom journey with our self-paced course: https://freemethodnutrition.com/fundamentals

 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Register for the free Challenge | http://www.katiehake.com/nutrititonmonth

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Feb 28, 2022
I get it - we hear about self-care all of the time. I’d even dare to say that it has become a buzzword. 

 

We hear about how we should get more exercise, sleep, etc. And while mastering those basic things is important, our lives and self-confidence aren’t going to radically shift if we just stop there. 

 

It’s time we take it a step further, and tie in one element that I find is missing from the typical self-care conversation – SELF COMPASSION. 

 

The truth is, there’s always more to do, and more to achieve, whether it be at work or in our personal lives. Heck, if we’re too tough on ourselves, even our personal development and self-care journies can become stressful as well. 

 

That’s why today I'm diving deep into self-compassion. Listen in as I share the mantra that I’ve adopted that helps me stay rooted in self-compassion, “good enough.” So, fellow high-achievers, grab your sticky notes and jot that mantra down and press play, we’re in this journey together! 

 

Connect with Katie:

Book a free strategy call | www.katiehake.com/schedule

Join in on The Self Love Challenge | www.katiehake.com/love

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/



Things Mentioned in This Episode: 

Try Magic Mind – Use code 'happy20' to get a limited 20% off your first order! | https://www.magicmind.co/happy

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