Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
9 Feb

10 Real-Life Reasons Why the Primal Blueprint Works for Me

There’s been a lot more talk in the mainstream recently about “caveman” diets and barefoot training. Primal/Paleo/Evo seems to be gaining in popularity and may be nearing the critical mass needed to garner mainstream appreciation. John Durant appeared on Stephen Colbert last week, Art De Vany was featured in Der Spiegel, Born to Run is a NYT Bestseller and my book recently made the top ten Health and Fitness titles on Amazon. Even so, we Primal types still get those occasional looks of derision or incomprehension when we show up at the gym with our Fives on and a bag of homemade jerky hanging off our belt to do a quick 15 minute HIIT session. I think there’s a sense among outsiders that the Grok fairy tale trumps the science within the Primal crowd – that the notion of living like a caveman is a cute ideal but irrelevant in a 21st century high-tech context. Of course, it’s not true; science always leads the way here at MDA and on most Primal/Paleo/Evo sites. But even with the science completely supporting the idea that we ought to emulate our hunter-gatherer ancestors in many aspects of life, I still hear things like, “I trust my doctor too much to give up the statins and start eating fats.” Or “I’m lazy, undisciplined, and I love good food too much to be able to change this late in my life.” Hey, me too! So for those of you who are looking for more detailed rationale why living Primal is best for everyone (including your doubting spouse and your parents), here are my 10 Real-Life Reasons Why the Primal Blueprint Works for Me.

1. I’m lazy.

Ironically, I spent 25 years of my life pursuing high level fitness and peak health through hard work, discipline, sacrifice and misery. That didn’t work out for me. I’m over it. Now I just want the best results with the least amount of pain, suffering, and sacrifice. I jokingly tell my ex-triathlete buddies, “I’d rather look fit than be fit.” Of course, the irony is that when you actually do what it takes to look fit (eat right, cut the Chronic Cardio, sprint a bit now and then and lift intensely two or three times a week ) you become VERY fit. And healthy. And happy. And more productive. The best part of Primal Blueprint living is that you can get appreciably better results with significantly less time, less effort and less sacrifice. Instead of the old 20-30 hours a week I used to put in training, I now train less than three hours total a week. I try to play the rest of the time.

2. I love good food.

Some people mistakenly think the Primal Blueprint requires giving up eating good food. Nothing could be further from the truth. When I was a college endurance athlete, my buddies nicknamed me “Arnold,” after Arnold Ziffle, the pig on Green Acres. I could eat more than just about anyone in school (including the football linemen). I ate everything and enjoyed it all. But I became a slave to the carbs and to the hunger that they generated every three hours of my life. Later, when I retired and researched the damage I was doing eating grains, sugars, hydrogenated oils and all the other stuff I consumed to fuel my massive cardio efforts, I feared I might have to suffer a lifetime dearth of gustatory delights if I wanted to keep my boyish figure. Never happened. Primal eating reprograms the genes in a way that takes the edge off hunger, while assuring more-than-adequate energy and stable blood glucose levels. Now, I eat as much as I want, whenever I want from a list of fabulously tasty foods. I just avoid eating most things from that other list. Hunger doesn’t drive my life the way it used to. When I sit in a restaurant with a rare 20-ounce rib eye steak, a bowl of butter-sautéed mushrooms and a glass of fine Cabernet in front of me, I never feel sorry for myself that I didn’t order pasta or that I won’t be having the bread or potatoes or rice. And for dessert, if I’m still hungry, I’d really rather have another lamb chop or a bowl of berries than a slice of cardboard cake or mucous-inducing ice cream. Worst case, I can have a small taste of the latter and be satisfied.

3. I like to play.

I spent a fair amount of my life training for grueling endurance contests (marathons, Ironman triathlons, 24-hour relay running events). Only just recently did it occur to me that I NEVER really had fun while I was competing or while I was training. Admittedly, I could sometimes get into “the zone,” but that’s really only a temporary zone of less pain. I did appreciate the valiance of my efforts and certainly felt pride in my accomplishments, but from the time the gun went off until I crossed the finish line, I never once could truthfully say, “Isn’t this fun?”  In contrast, today I plan most of my (minimal) training around being able to participate in fun activities later. And while I don’t necessarily see play as “workout time,” it is most assuredly contributing to my fitness. Primal Blueprint training gives me the functional strength and endurance to jump into an aggressive Ultimate Frisbee game, stand-up paddle and surf for two hours, take a 90-minute trail hike with sprints thrown in, play a round of golf, or snowboard for five days in a row. I stay fit so I can play at stuff I find FUN.

4. I like to sleep.

I used to feel guilty if I slept too much. As if I were missing out on something that might be taking place while the lights were still on somewhere. Now I get at least eight hours every night and embrace the idea that I am NOT wasting time, but am recharging the batteries and will probably live longer as a result. I think most people would prefer to get adequate sleep, but feel like it’s a sign of weakness that they “need” eight or nine hours. It’s not. Sleep is integral to health.

5. I don’t like being sick.

No one does. At the peak of my endurance career, I got colds and flus five to seven times a year. I also had severe seasonal grass pollen allergies. The nature of Chronic Cardio training (all that cortisol) and the obligate high carbohydrate diet (all that sugar) kept my immune system so trashed that anything that was going around was going to take me down with it. And stuff is always going around. The Primal Blueprint works because everything about it is contemplated to support or boost the immune system and not trash it. My allergies have long since disappeared. I rarely get any kind of cold or flu now and, if I do, it’s with no real down time and over quickly. Many people argue that this benefit alone is worth the switch to Primal.

6. I’m vain (I want to look good naked).

The Primal Blueprint exercise laws are designed to sculpt a lean, muscled and balanced look without being overly “huge” or disproportional the way bodybuilders can get. It works perfectly for both men and women. I often say here that 80% of your body composition is determined by how you eat. The remaining 20% is a combination of genetics and exercise. If you dial the eating in properly, it doesn’t take very much exercise to optimize muscle size and strength, and to cut the last few percentage points in body fat. Notice I said optimize and not maximize. Think Calvin Klein underwear and SI Swimsuit models as opposed to swollen Muscle&Fitness or WWF cover models.

7. I like to be tan (vain part 2).

Sorry, I never understood the porcelain skin thing. I notice the dramatic effect a lack of sun has on my disposition as much as I notice it on my skin if I skip a few weeks (winter sucks – except for snowboarding). Getting adequate sunlight daily is an integral part of the PB as it has been for humans for millions of years. Vitamin D is critical to maintaining good health. As I say in my book, I honestly believe we’ve seen an increase in overall cancer incidence as a result of (ironically) heeding the advice of doctors to stay out of the sun. I think everyone would rather be outside for a while every day if they knew it was not only NOT harmful, but beneficial. A slight tan just looks good, and it’s indicative of a healthy Vitamin D status. Getting sun also improves mood and productivity as numerous studies continue to show.

8. I’m not organized.

If you saw my desk you’d probably cringe. Stuff all over it everywhere. Same goes with my training style these days, and I love it. I almost never train with anyone, because I like being able to head out the door on a whim and go sprint or hike or bang off a few hundred pushups. I hate having a set training schedule or the idea of having to meet someone at such and such a time to work out together. Don’t get me wrong, I do train with friends once in a while, but the Primal Blueprint training outline fits my fractal, sporadic, random, intermittent, flakey and spontaneous nature. If I don’t feel like training today, the PB says “take the day off – you’ll be stronger and more focused tomorrow.” Not to be outdone, the Primal Blueprint eating style is also unorganized. Not set meal times, no regimentation, no calorie-counting or portion control. Eat when you want and as much – or not – as you want. Of course, none of this is to say you HAVE to be disorganized to benefit from the PB. If you’re organized, it works that much better. But for those who eschew schedules, the PB is perfect.

9. I want to stay uninjured.

Downtime from injury sucks. As I said earlier, I want to get more play time now as I get older. I recognize that my body doesn’t recover from workouts as easily as it used to. I also notice that I have to pay attention to potential soreness a bit more. PB fitness provides a set of guidelines and workout styles that foster balanced, functional strength. It actually focuses on injury prevention and avoidance, while building muscle and burning fat.

10. I like certainty.

I’m a skeptic at heart (OK, I’m actually a cynic). I hate investing my precious time, money, energy or emotion in anything I don’t feel confident will yield dividends. It has to be based in science, rational thought and real results. Conversely, I hate thinking that some of my choices in exercise, diet and health may have been wrong (as they were so egregiously when I followed Conventional Wisdom). I need to have confidence that my choices are good ones. The research backing the PB is the most solid there is. Evolutionary biology and modern genetic – and epigenetic – science are proving that we have remarkable influence over how our genes express themselves throughout our lives. Stuff we do and things we eat turn genes on or off. It’s that simple. Intervals and Tabata work have been proven over and over to be more effective at increasing speed and stamina than Chronic Cardio. The dietary science of low-carb is nearly irrefutable now, as more and more researchers and docs begin to understand the true nature of insulin and they rethink the cholesterol hypothesis. Look, there is no right or wrong here. You can eat Twinkies and smoke cigarettes for the rest of your life and you still might reach 90 or 100. But I have never in my life been more certain of anything than I am that the Primal Blueprint way of eating, exercising and living is the optimal way to have the most energy, the most fun, look the best and live the longest. And I know I can do this for the rest of my life.

What would you add to this list? Let me know in the comment board and thanks for reading!

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You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Hey! Thanks for the list. I was thinking about dieting again but of the biggest problems i have is motivation to stick with it long term. But i think im going to start my diet after reading this list! You just got one more loyal reader. Thank you!

    Pranav wrote on September 12th, 2012
  2. Ones every gal should appreciate:
    -I like not feeling guilty about eating.
    I have been a “dieter” from age 13. Always unhealthy, sometimes insanely skinny, sometimes quite large. Genetically, I’m from the Baltic area, where you could argue we have even LESS of a tolerance to grain, meaning that, on SAD, we’re terribly prone to weight-gain. I always thought this was how it “had” to be: get fat, diet. I’d feel like I’d kicked a puppy every single time I nibbled some chocolate or ate “high fat”. Now I follow lacto-paleo 98% of the time and keep so healthy that I can AFFORD to mess with my diet the other 2%, or even up to 5/10%! As long as I don’t gorge on high-sugar when the time for a treat “feels right”, my body filters and copes, because it isn’t in a continual “toxic overload”, where weight-gain is easy!

    -I like to pinch my areas of fat and know that it’s EXACTLY the right body-fat percentage for my body.
    A young woman usually needs between 16-25% body-fat. The exact number varies depending on the woman, but we DO need more than men! We have our menses, pregnancy and hormonal ups and downs to fight and our bodies like being in a state of mild “calorific surplus” and will FIGHT to keep our fat, wether us gals like it or not. But on the SAD diet or any of my weight-loss diets, I was never certain about how much body-fat I needed! I had this feeling I was always at least slightly overweight and felt that any “pinchable” skin was an offence.
    Now I realise that a certain amount of body-fat is natural and needed. And I know that that amount is the amount I have! On Paleo, my body fat never drops much under 20% or over 23%. Yes, it moves around, but not because I’m dieting or “over-indulging”, but because my body is WORKING AS IT SHOULD. I’ve stopped worrying about over/under eating or about how much/little soft/loose skin I have and just started ENJOYING food, exercise and my own body!

    -I like having strong nails, clean hair and only the odd spot.
    Again: hormones. We have them going through a CONTINUAL cycle and cannot tame them. For many women, these lead to brittle nails, “bad hair days” and ridiculous levels of acne. I should know, I was one of them!
    Since going Paleo my nails are strong (yes, they sometimes break, but rarely, only when they reach a certain length and now they only ever break ABOVE the skin!), my hair is clean and fluffy up to four days after a wash (usually it took 36 hours for it to re-grease) and, even when VERY stressed, I have less spots than before!

    -I feel like a sexy Grokette!
    I won’t go too far into this, but it all adds up: my body-scent is more natural, I’m happier with my body and I’m healthier all round. I feel sexier than ever!

    -I like being able to do “endurance” WITHOUT stocking up on sugars.
    I now routinely carry 5-20kg in my hands or on my back when walking around. I’ll carry this for 20-45 minutes as I do my shopping, go for a walk or sort my room. And I don’t get a sugar-craving or feel tired after. I can even do it on an empty stomach and my body is FINE with it!

    -I like being able to skip a meal without panicking or feeling terrible.
    Before, if I missed ONE meal or ate it at the “wrong” time I was grumpy, hungry, tired and continually worried about how I’d “recover” those “lost” calories! Now I just eat when hungry and, if I miss a meal, my digestive system shuts down. No tummy-rumbles, no hunger-pangs, no salivation, no grumpiness, no worries.

    -I like feeling awake without caffeine.
    Yes, I LOVE the odd plain/milk/cream coffee or tea. But I don’t NEED it. Caffeinated drinks have become a nice treat, something to have in the morning or the afternoon for hydration and enjoyment. Not something I swallow to wake me up. Because my body wakes itself up and, unless I’m running on five hours for five nights, my body can also COPE with the odd night where I sleep less. It just sleeps deeper the next night. Or gets me into bed earlier. Either way, no more living on four hours sleep and caffeine!

    -I like being able to look “bad” foods in the eye and NOT feel tempted.
    Before, on every single diet it was “I see, I want”. Chocolate, ice-cream, fatty bacon… And I couldn’t have them. But I felt terrible and miserable for not having them. Now, who can honestly say that, if they see a potato, they want one? That the pasta is their favourite part of spaghetti bolognese? That fruit and nut cereal wouldn’t be better if it were ALL fruit and nuts (pretty much everyone aims to get as much fruit and nut and as little cereal into the bowl as possible!)?
    There’s just this automatic reaction of “Meatballs –> pasta.”, “Roast –> potato.”, “Quick food –> sandwich.” or “Breakfast –> cereal or toast.” People don’t seem so much to LIKE the grain and white potatoes as to see them as “what you do”. And that’s how I thought also. Making it all the easier to put more mince (the good stuff!) into my pasta-sauce and not have any pasta, to roast parsnips instead of potatoes, to have fruit and nuts with milk and WITHOUT cereal.
    Let’s admit it: this diet is all the tasty foods and none of the “bulk-style” “I’ll throw it on the side for tradition” foods!

    -I like having the energy to play with my niece and nephew.
    Before I just did the “grown-up” thing. I’d play a bit, get bored/tired and lounge with a coffee. Now I look forward to visiting so I can climb trees, dress up as batgirl and play penalty shoot-out!

    -I like the idea of being able to STILL do/feel all this when I’m in my 60s, 70s and 80s!
    Combine natural good health AND modern medicine, and there’s no reason I won’t be able to!

    Alice wrote on September 29th, 2012
  3. As a personal trainer who promotes this kind of approach to health and fitness, my clients, friends and family think I’m crazy when I tell them that fat won’t make you fat. But when they put it into practice and start seeing results, they soon see sense.
    We know why this isn’t mainstream, food standards agencies and pharmaceutical companies don’t like it.
    But it is vital to our health to balance our lives in this way, it makes so much sense. Continue spreading the word, and we can all get a little bit better.

    Steve wrote on October 4th, 2012
  4. Just come accross your site, and I love the idea, but where does beer fit in please?

    Greg Swarbrick wrote on January 9th, 2013
  5. Please Mr. Sission become a demagogue , that will make everything better for everyone. Yay.

    Zenmooncow wrote on April 7th, 2013
  6. Wow! I love it. It’s an inspiration to think we can live the life that we want to live… I’m going to chase my dream.

    jennifer wrote on April 7th, 2013
  7. Primal is easy. It is filling and energizing. No more asthma, migraines,30 pounds gone never to return.
    Suffered with an unknown virus and anemia recently. Tons of blood test and others. It was not the end of the world, but the Doc could not deduce what was causing the anemia other than the virus. Had felt pretty sluggish for 3 months. Once I was informed I was anemic I got off my own case. Stopped thinking I was being lazy. Gave my body the rest it needed and the food (liver) and supplements (natural B-12) it was screaming for and now less than 2 weeks later I feel great. I was told it may take me a month or more to recover. Ha! GROK on!

    Rboyn wrote on June 26th, 2013
  8. Nice article Mark although their is something special about the immune system of raw foodies who know what they’re doing, as they never seem to be even phased the slightest bit by a cold or anything for that matter and I know because I used to be one for a couple of years. Another interesting thing about raw foodies is their incredibly fast recovery time, I was just watching an old lady around the age of 65 on youtube that was used to recovering the next day after completing the iron man in hawaii and she mentioned that no other fellow athlete was capable of joining her for sight seeing the day after the race haha and she never mentioned any form of recovery protocols, however I also have raw foodie friends with incredibly fast recovery time compared to my paleo friends although neither of them do marathons I thought her example was interesting. I think the PB may be missing something, perhaps the emphasis on more raw foods? Less cooked foods? Maybe raw meat? Although I’ve never read the PB I think the body’s capability to recover should not be less efficient with age nor do I think that the immune system should ever have any hiccups with an optimum health management routine.

    Dan wrote on July 10th, 2013
  9. I think it’s great that you’re so honest about yourself and the reasons this diet worked for you. Most people would definitely never admit to being lazy (though most of us are :) and a lot of people who are advocating diet plans don’t like to admit they like food (though who doesn’t?) I really like these reasons for trying this diet and I think that they are definitely ones most people will agree with.

    Lyn wrote on October 1st, 2013
  10. Thanks Mark, I just recently went into Paleo and I’m very excited to see all the information on this blog!! Thanks for all the hard work!

    Jonathan wrote on December 9th, 2013
  11. If you need to read a label it isn’t food!

    Mies wrote on December 10th, 2013
  12. this diet really really makes sense. if you read the intro’s to people getting into primal diet, a lot of them mention that.

    jay wrote on December 23rd, 2013
  13. I started Monday eliminating gluten, and carbs. Tuesday I started feeling flush, head to toe. My blood P went up to 160/90s, and stayed. I went back and looked at what I ate, little to no carbs, under 100. Concerned my wife gave me a Xanax, and it helped some, but not really. Ate a high fat supper, fresh green stuff, and drank a beer. The beer had an instant impact on my edginess. Blood P dropped to 120/70s. Here it is Friday, going to see doc. Didn’t work out today, wife worried about BP, as well as me. Anyway throughout the days my BP is racing, my neck tingling, skin crawling. At supper, high fat, low carb, and two beers, and last night BP was 116/67 at bedtime. What is up with this?

    gerald walters wrote on January 10th, 2014
  14. This blog was… how do you say it? Relevant!!
    Finally I have founnd something which helped me.

    Dian wrote on January 16th, 2014
  15. I’ve been following the Primal way of eating for just over a year now and my weight has gone down to what is was when I was in my early 20’s. I don’t have as much muscle as I had then and still have too much fat on my belly, but I am 70. That’s my excuse. I keep to the Primal way of eating at least 80% of the time. I have to admit I’m a little amused at some peoples comments about not being able to eat all that high Carb stuff out there. I’ve been a medically diagnosed Coeliac for 21 years now and lots of the carbs are not safe for me to eat and I just accept it. If I ate the wrong things I suffered with diarrhoea. I used to worry about getting enough Carbs when eating out, but not any more. Its been very liberating. I grew up in the 40’s and 50’s when we all ate high fat and had cooked breakfasts and very few of us were fat. Also sugar rationing was in operation until I was 9, so I never really developed a very sweet tooth. We hadn’t heard of pasta then and certainly didn’t snack between meals. As for the comments about being pregnant, I only put on about 14 lbs with my second child and he weighed 7.5 lbs. I was living out in the far east and I don’t think we ate as much as it was so hot. I had a short easy labour. Can’t remember what we ate, it was 45 years ago.

    Diana wrote on January 29th, 2014
  16. Where does the 80% of body composition due to diet (nutrition) come from? Are there any published studies or books that explain this empirically?

    I see it alot on the web, and it makes sense to me, but I’m just curious….


    Joe wrote on March 6th, 2014
  17. Yanno, some of us simply don’t tan. My skin has never tanned. Freckles sure. Burn? No problem, I gotchyer burn just give me 15 minutes in the sun. Water blisters? Scabs from peeling too deeply? Been there done that, and I wasn’t even TRYING to get a tan. Some of us Celtic types simply can’t. Our Groks didn’t evolve in the sun.

    I’m down with ya on everything else but for some of us, the “porcelain skin thing” doesn’t mean we never go outside. It just means we’re between painful burns.

    Jessie wrote on March 9th, 2014
  18. I jumped on the bandwagon and am totally loving not feeling guilty about my meals…….that being said I’ve gained 5 pounds and its taking everything I have to not ditch! Lost 19 lbs that I worked really hard for eating healthy “unhealthy ” foods and can’t believe I’m eating way less but am gaining. I cut out cheese and backed off the nuts, what can I do?? Also, thought on half and half in my coffe? Kind of the only cheat during the day

    Heather wrote on March 24th, 2014
  19. I agree with all of what you say with the exception of the tan thing- I am a redhead. I don’t tan, I burn and freckle. My skin, where usually exposed to sun, looks much older and more damaged than the skin on say my legs where the skin never sees sun. I am 26, live in sunny California and have already had skin cancer removed because I have not been careful and was raised (with blonde, tan siblings) being told to go outside and get my vitamin D. My redheaded aunt has also had skin cancer, twice. So, perhaps for 95% of the population-yes- go bask in the sun. But I’ll continue donning my hat and sunscreen, thank you very much.

    Kelly wrote on June 3rd, 2014
  20. Thank you, Mark,

    you helped me a lot.


    Marcelo wrote on July 10th, 2014
  21. I’d rather be working out all day than to be lying in bed, sick from one of the many viruses that spread all around this planet!

    I can see how people are catching up to the primal living. It doesn’t make sense to count on technology for the sake of saving a bit of energy or out of laziness. We’re surrounded by all kinds of things that don’t need much of our activity: Elevators, cars, etc.

    I LOVE running barefoot…I live in a resort so it’s easy for me to just step outside without any worries of glass or anything.

    Primal all the way!!

    Nader wrote on August 28th, 2014
  22. Great arguments. “Good food” and “I like play” guide me for my health style.

    Ricardo wrote on March 31st, 2015
  23. I’m glad you noted the mucus inducing ice cream. I think it is an issue with dairy that I also struggle with. Sometimes I don’t have to worry about it, but other times it is an issue for sure.

    I think the biggest thing is balance. I guess if you really don’t want to have all of the non-Primal foods EVER then it is fine to stick to that. I find that being so strict can be a mental challenge as it creates some superiority complexes and other not so attractive issues….

    Mansal Denton wrote on April 10th, 2015
  24. I started this paleo thing because I had been diagnosed with pre-diabetes. There is NO way I want to go there, so I was willing to try anything. I got glucose levels well within normal range, and it has been easy.

    But that is only the beginning. All my lab numbers are within normal ranges, blood pressure is low, I have lost weight without hunger, I feel great, my skin looks great and people tell me I look younger, I have lots of energy, I sleep better, my sniffly nose is no longer sniffly, I think better without the ‘fog’, and I feel happy for no reason. Why would I ever want to do anything else?

    Louise wrote on July 8th, 2015
  25. Really interesting article here Mark!

    It’s hard to argue with the 10 points you make. Committing to a lifestyle like the caveman diet is something that needs dedication but can really offer so many gains

    Keep the posts coming!


    Rob wrote on July 14th, 2015
  26. I love this! When people say to me (after finding out that I walk at lunch everyday, or some such factoid) “Oh, you are so GOOD!” (implying some sort of moral high ground) I just laugh, and say, “No, I do this because I am SELFISH!”
    I completely agree, Mark! I do these things just because they make me happier!

    Marge wrote on October 20th, 2015
  27. Really good, honest post. I am vain too. I think everyone wants to look good and look good naked.

    Adelaide Hypnosis wrote on January 28th, 2016
  28. All of the 10 reasons resonate with me.
    I know there is a problem when if I was asked what one food I would choose to eat for the rest of my life, I would respond good bread with butter.
    I know it isn’t healthy and it’s my addiction that is talking.
    I want to jump into the 21 day trial for 2 reasons, I want to LGN and I’ve had “idiopathic” HBP for 7 years and want to quit taking medication for it. The potential side effects of all the HBP meds are awful.
    I figure that I have nothing to lose, except fat, and much to gain, like all the 10 reasons listed above.

    Linda Deen wrote on March 9th, 2016

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