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Is strength training associated with mortality benefits? A 15year cohort study of US older adults. - PubMed - NCBI
Older adults who reported guideline-concordant ST had 46% lower odds of all-cause mortality than those who did not

The association between ST and death remained after adjustment for past medical history and health behaviors.

strength  training  weight  lifting  reduce  mortality  delay  death  life  extension 
april 2019 by dandv
Insufficient sleep undermines dietary efforts to reduce adiposity. - PubMed - NCBI
"Sleep curtailment decreased the proportion of weight lost as fat by 55% (1.4 vs. 0.6 kg with 8.5 vs. 5.5 hours of sleep opportunity, respectively; P = 0.043) and increased the loss of fat-free body mass by 60% (1.5 vs. 2.4 kg; P = 0.002)"

Corroborated by (paywalled, no numbers in the abstract) showed that in post-menopausal women, melatonin supplementation correlated with fat loss of ~7lbs over a year.
sleep  importance  reduce  body  fat  weight  loss 
april 2019 by dandv
Carbs vs. fat research update
No date, no links to studies, no comments section.

"if you’re still stuck in the high carb bodybuilding dogma, this may open your eyes"

Very Low Carbohydrate Ketogenic Diet (5% of calories from carbs) led to higher increases in lean body mass than a traditional western diet, for college-aged men doing resistance training. Increased testosterone too, along with HDL cholesterol, and triglycerides.

Just "low" carb diets reduce testosterone -

So don't stay in the gray area of ~30% of calories from carbs.

Video (irrelevant footage):
keto  diet  weight  lifting  resistance  training  bodybuilding  study  against  carbs 
april 2019 by dandv
Early-phase muscular adaptations in response to slow-speed versus traditional resistance-training regimens. - PubMed - NCBI
training with a higher intensity at "normal" speed resulted in the greatest overall muscle fiber response: sets of 6-10RM at "normal" speed (1-2 s/con and ecc contractions) at ~80-85% 1RM.

Leg press, squats, and knee extensions were performed 2 days/week for the first week and 3 days/week for the remaining 5 weeks (~2 min rest) on 34 untrained women
weight  lifting  speed  muscle  growth  howto  exercise  fitness 
february 2019 by dandv
Living like a caveman won't make you thin—but it might make you healthy
Hadza men and women walk 4-7 miles a day, hunting wild game, harvesting honey, digging for tubers, picking berries, or fetching water and firewood.

"The Hadza get more activity in a day than the standard American gets in a week

they enjoy superb health. Obesity is rare. Heart disease and diabetes are almost unheard of. Their waistlines don't expand, nor do their blood pressures creep up with age. Adults often live into their 60s, 70s, even 80s, without benefit of statins or urgent care centers.

the Hadza don't burn more calories than average adults in the U.S. and other industrialized countries. Hadza men burn about 2,500 calories a day. For Hadza women it's 1,900 calories.

human body seems to adjust to physical activity by saving calories on other physiological processes to keep total energy expenditure in check.

"exercise is actually a crappy tool for weight loss,"

Contrary to the Paleo diet evangelists, hunter-gatherers eat a lot of starchy, sugary, carbohydrate-rich foods: tubers, honey, and even grains," studies of more than 250 hunter-gatherer populations worldwide suggest they have excellent metabolic health while eating a wide-ranging menu of meat, plants and other foods. Our ancestors, too, had diverse diets depending on the season, climate and where they lived.

"There's a ton of variability," Pontzer said.

Just go easy on the portion size.
against  Paleo  diet  exercise  weight  loss 
january 2019 by dandv
Metabolic impact of protein feeding prior to moderate-intensity treadmill exercise in a fasted state: a pilot study | Journal of the International Society of Sports Nutrition | Full Text
25g casein protein consumed fasted 30 minutes before treadmill cardio exercise at 60% reserve heart rate resulted in more fat burn in 11 young men.

Better than 25g of maltodextrin.

2018 study.
fat  weight  loss  exercise  workout  study 
december 2018 by dandv
Low-carb diets cause people to burn more calories | EurekAlert! Science News
Not all calories are the same.

From another article:

“This feeding study, as the longest and largest to date, provides support for the carbohydrate-insulin model and makes a credible case that all calories are not metabolically alike,” said Harvard professor and endocrinologist at Boston Children’s Hospital David Ludwig, one of the authors of the new paper. “These findings raise the possibility that a focus on carbohydrate restriction may work better for long-term weight loss maintenance than calorie restriction.”

The study, which cost $12 million to complete, found that just calorie-counting doesn’t necessarily mean that you will automatically lose weight.
calorie  intake  diet  study  weight  loss  best  ketogenic 
november 2018 by dandv
Programming and supervision of resistance training leads to positive effects on strength and body composition: results from two randomised trials of community fitness programmes | BMC Public Health | Full Text
Structured resistance training works better than randomly going to the gym. Duh.


"significant improvements in both strength and body-composition occurred only in programmed and/or supervised RT. As general increases in physical activity have limited impact upon body-composition, public health practitioners should structure interventions to include progressive RT."
study  resistance  training  weight  lifting 
july 2018 by dandv
The Silicon Valley execs who don't eat for days: 'It's not dieting, it's biohacking' | Life and style | The Guardian
Superficial coverage of the fasting fad in Silicon Valley. Nothing about exercise or how to make it safe. See for the "meat".

[[Over the last 8 months, Phil Libin, the former CEO of Evernote has [fasted for 2 to 8] days. He’s lost almost 90lbs and describes getting into fasting as “transformative”.

“There’s a mild euphoria. I’m in a much better mood, my focus is better, and there’s a constant supply of energy. I just feel a lot healthier.”

biohacking and nootropics company HVMN (pronounced “human”)

“Ketones are a super-fuel for the brain,” said Woo. “So a lot of the subjective benefits to fasting, including mental clarity, are down to the rise in ketones in the system.”

“The first day I felt so hungry I was going to die. The second day I was starving. But I woke up on the third day feeling better than I had in 20 years,”

Furthermore, no one makes money when people don’t eat.

“In this society usually things that work against every entrenched economic interest are hard to take off.”]]
fasting  weight  loss 
september 2017 by dandv
Dim Light at Night Disrupts Molecular Circadian Rhythms and Increases Body WeightJournal of Biological Rhythms - Laura K. Fonken, Taryn G. Aubrecht, O. Hecmarie Meléndez-Fernández, Zachary M. Weil, Randy J. Nelson, 2013
exposure to ecologically relevant levels of dim (5 lux) light at night altered core circadian clock rhythms in the hypothalamus at both the gene and protein level

Changes in the circadian clock were associated with temporal alterations in feeding behavior and increased weight gain. These results are significant because they provide evidence that mild changes in environmental lighting can alter circadian and metabolic function.
dim  light  influence  circadian  rhythm  weight  gain 
july 2017 by dandv
Track @
Shows the route of a shipment over the globe map.

Interestingly, shows the weight for DHL packages, which not even DHL's own website shows. However, the weight may be wrong.
track  page  map  DHL  weight 
february 2017 by dandv
arielf/weight-loss: Machine Learning meets ketosis: how to effectively lose weight
Guy tracked daily weight, food consumption highlights, some exercise, and sleep, then ran a machine learning process on the data (unclear how many days -

[[Despite the noisy & insufficient data, and the inaccuracies in weighting, the machine-learning experiments made 4 facts obvious, pretty early:

* Sleeping longer consistently appeared as the #1 factor in losing weight.
* Lack of sleep did the opposite: too little sleep lead to weight gains.
* Carbs made me gain weight. The worst were high-starch and sugary foods.
* Fatty and oily foods did the opposite: they were positively correlated with weight-loss.

## Further progress

* Extending the fasting time was one major accelerator of weight-loss rate: 14-16 hours of fasting each day by skipping breakfast and stopping eating earlier in the evening
* The 2nd accelerator was loading up on fat in order to feel full.
* The 3rd accelerator was understanding the concepts of Glycemic index and Glycemic Load, and shifting whatever I chose to eat towards lower Glycemic loads.

I started doubting anyone who told me I need to reduce fat. I run away if anyone now tells me "high cholesterol" in the diet is dangerous.

In a low-carb/high-fat (LCHF) regime, our night sleep (fasting time) becomes our friend. The fat-breaking agents keep working while we sleep, breaking-up the stored fat. This leads to weight-loss, and a healthier state.

And when we push even further, and cut carbs to really low levels, we may reach a new steady state, called ketosis, in which practically all our energy comes from fat, and that's when we really win big in the weight-loss battle.

The above is a very simplified, and hopefuly easy to digest, version of what some diet books try to explain in hundreds of pages.

## Bottom-line recipe:

* Longer fasting periods: This is the #1 contributor to weight-loss. sleep longer, stop eating as early as possible before going to sleep and start eating as late as possible after sleeping. Skip breakfast, after some time you won't feel hungry in the morning anymore.

* For the record, I'm not 100% sure excercise is absolutely essential to losing weight, but I believe it helps accelerate the process.

* Eat eggs. They are a wonderful combo of fat and protein with no carbs at all.

* High fat: Eat avocados, olive oil, mayo, coconut oil, nuts. I never worry about natural fat, I eat as much fat as I want. This is what makes it much easier to avoid carbs.

* Consume much less carbs and less frequently than before

* Avoid foods with high glycemic load. Have a sweet tooth? Eat an orange instead of drinking orange juice. The two have vastly different glycemic loads and this makes a huge difference.,
cool  machine  learning  weight  loss  diet  LCHF  ketosis 
november 2016 by dandv
Weightlifting Performance Standards for One Rep Max
Men & Women.
Defines the exercise standard, e.g. squat below parallel, or deadlift with knees, hips and back fully extended.

165lbs men Advanced:
OHP 155
Bench press 255
Squat 340
Deadlift 410

"Intermediate: A person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level.

Advanced: An individual with multi-year training experience with definite goals in the higher levels of competitive athletics."
weightlifting  standards  resistance  benchmark  compare  weight  1RM 
october 2016 by dandv
Weightlifting Strength Standards - Strength Level
Compare your lifts to others in your age group and weight class
strength  lift  weight  compare  exercise  benchmark  comparison 
march 2016 by dandv
2014 summary of best fitness practices from The Guardian
Do: high intensity short workouts vs. low-intensity longer ones. Weight lifting is great. Bikram yoga = meh.

[[A study of 20,000 people in Denmark over years found that those who ran lived on average for six years longer than those who did not. And the biggest benefits came from running between one hour and two and a half hours a week, over two or three sessions, at a comfortable pace where you felt out of breath, but not too breathless.

O'Keefe thinks this could be because long periods of vigorous physical activity, over an hour or two, puts too much strain on heart muscle, causing it to stretch and tear, which – over years and decades – can lead to stiffening and scarring.

Indeed, one 2011 study found higher levels of fibrosis, or scarring, in the heart muscle of competitive endurance athletes aged 50 or over, compared to others of the same age.

lean people actually work harder when they swim than those overweight. people felt hungrier after swimming than after other forms of vigorous exercise

"I haven't seen anything that convinces me that practising yoga in a very hot room achieves anything above and beyond what yoga can," Easton says]]
exercise  fitness  health  high  intensity  weight  lifting  against  bikram  yoga 
january 2014 by dandv
Cooling palms enhances training during progressive resistive exercise
"Palm cooling from 35 degrees C to 20 degrees C temporarily overrides fatigue mechanism(s) during intense intermittent resistance exercise. The mechanisms for this ergogenic function remain unknown."

"Palm cooling was associated with increased exercise repetitions and exercise volume, possibly related to a delayed central fatigue or to a peripheral counter-irritation effect."

More at
palm  cooling  increase  enhance  exercise  performance  weight  resistance  training  boost  cool  hack 
december 2013 by dandv
New Warning: Morning-After Pill Doesn't Work for Women Over 176 Pounds | Mother Jones
The weight, not the BMI, is, surprisingly, the problem.

[[The European manufacturer of an emergency contraceptive pill identical to Plan B, also known as the morning-after pill, will warn women that the drug is completely ineffective for women who weigh more than 176 pounds and begins to lose effectiveness in women who weigh more than 165 pounds.

Some of the most popular emergency contraceptive pills sold over the counter in the United States—including the one-pill drugs Plan B One-Step, Next Choice One Dose, and My Way, and a number of generic two-pill emergency contraceptives—have a dosage and chemical makeup identical to the European drug. Weight data from the Centers for Disease Control and Prevention (CDC) suggests that, at 166 pounds, the average American woman is too heavy to use these pills effectively.

"A dose increase of levonorgestrel is not proven to be a solution for this problem"]]

Some updates at
emergency  contraceptive  Plan  B  ineffective  weight  women 
december 2013 by dandv
Airlines should charge for overweight passengers, economist argues | Transportation | News | Financial Post
"Air Canada estimates that for each kilogram it removes from one of its Boeing 763 aircraft, it will save 3,925 kilograms of fuel every year."

"the current system is already discriminatory in that passengers who weigh less or are carrying less luggage are already subsidizing the flights of those who are carrying more weight and raise the overall average weight of passengers and therefore fares."
air  fare  weight  charge  fat  passengers  fuel  consumption 
july 2013 by dandv
What should I eat for weight loss? | FAQ
Compilation of studies showing that "the macro composition (eg high carb vs low carb diets) is irrelevant in weight loss. Independent of the macro composition of your diet, a net negative energy balance (consuming less calories than your body needs) is alone responsible for weight loss."

Fad diets work because they reduce calories.

"It should also be noted that what time you eat food and how many times you eat is irrelevant in weight loss."

The macronutriet composition doesn't matter. It's calories in vs. calories out.

"Therefore, people on a low-carb diets lose weight because they naturally eat less and avoid the large binges caused by carbohydrate cravings. People on very-low-carb diets can also lose weight very quickly on the short term because the depletion of their glycogen stores leads to the excretion of bound water."
weight  loss  study  studies  Examine  debunk 
january 2013 by dandv
It’s NOT The Calories, Stupid: Weight Gain Depends On The Quality of What You Eat (Not How Much); Reply to Time Magazine | The Bulletproof Executive
"All three groups gained the same amount of body fat, which was about 50-90% of the excess weight. The low protein group gained almost all fat (90% of excess calories) while the other two groups gained about 50% fat and 50% muscle. The low protein group also lost about 750 grams of lean body mass. To put things another way, overfeeding on a moderate to high protein intake builds muscle and fat, while overfeeding on a low protein diet builds mostly fat. The low protein group gained less total weight, but what they gained was almost exclusively fat.

By limiting protein intake to an absurd degree (6% of total calories), it became hard to support muscle growth and organ size. As a result, the medium and high protein groups gained more lean mass. Since muscle weighs more than fat, this could explain the difference in total weight gain."
weight  gain  fat  muscle  macronutrients  nutrients  nutrient  myth  calories  debunk 
february 2012 by dandv
Gut Microbiota and Its Possible Relationship With Obesity
Evidence suggests that the metabolic activities of the gut microbiota facilitate the extraction of calories from ingested dietary substances and help to store these calories in host adipose tissue for later use. Furthermore, the gut bacterial flora of obese mice and humans include fewer Bacteroidetes and correspondingly more Firmicutes than that of their lean counterparts, suggesting that differences in caloric extraction of ingested food substances may be due to the composition of the gut microbiota. Bacterial lipopolysaccharide derived from the intestinal microbiota may act as a triggering factor linking inflammation to high-fat diet-induced metabolic syndrome. Interactions among microorganisms in the gut appear to have an important role in host energy homeostasis, with hydrogen-oxidizing methanogens enhancing the metabolism of fermentative bacteria.
obesity  weight  loss  probiotics  gut  flora  overweight  obese  health 
october 2011 by dandv
PLoS ONE: Changes in Weight, Waist Circumference and Compensatory Responses with Different Doses of Exercise among Sedentary, Overweight Postmenopausal Women
The study quoted by the "Why exercise won't make you thin" article in Time magazine.

"Exercising women participated in 3 or 4 training sessions each week for 6 months with training intensity at the heart rate associated with 50% of VO2. All exercise sessions were performed under supervision in an exercise laboratory [...]. Women in the exercise groups alternated training sessions on semi-recumbent cycle ergometers and treadmills."

"Body fat was estimated from the sum of four skinfolds; triceps, abdomen, iliac crest and thigh. [...] The change in body fat was not statistically different across the control, 4,8 and 12 KKW groups"

In any case, exercising for 3 hours a week for 6 months under supervision led to a weight loss of only 2.7kg (6lbs).

"Participants were repeatedly informed that the study was not a weight loss trial and were asked not to change their dietary or physical activity habits."
exercise  weight  loss  cardio  women  study 
may 2011 by dandv
Whole Health Source: Food Reward: a Dominant Factor in Obesity, Part III
Four diets compared: low-fat, low-carb, vegan, paleo. Paleo had the best weight loss vs. time (11lbs in 12 weeks), despite not limiting calorie intake.
diet  paelo  fat  loss  weight  health  food 
may 2011 by dandv
Scientists now saying carbs, not fat, are to blame for America's ills -
12-week 2008 study: 40 overweight or obese men and women with metabolic syndrome were put on a 1,500-calorie diet. Half went on a low-fat, high-carb diet. The others went on a low-carb, high-fat diet. The low-fat group consumed 12 grams of saturated fat a day out of a total of 40 grams of fat, while the low-carb group ate 36 grams of saturated fat a day out of a total of 100 grams of fat.

Results: triglycerides (which are risk factors for heart disease) had dropped by 50% in [the low-carb high-fat] group. Good HDL cholesterol increased 15%.

In the low-fat, high-carb group, triglycerides dropped only 20% and there was no change in HDL.

Dietary fat intake is not directly related to blood fat. Rather, the amount of carbohydrates in the diet appears to be a potent contributor.

Why people lose weight on low-carb diets: fat and protein increase satisfaction and reduce appetite. Simple carbs cause an insulin surge, which triggers a blood sugar drop, which makes you hungry again.
diet  carb  fat  weight  loss  cholesterol  HDL  triglycerides  health 
december 2010 by dandv
CrossFit, Shangri-La, Johnson Up-Day/Down-Day, intermittent fasting
Patri  Friedman  diet  health  exercise  weight  loss  calorie  restriction  cool  nutrition 
july 2010 by dandv
Gain $10,000 or Lose 10 Pounds for Good or? | Around the World With One Question | International Issues | Reader's Digest
Poor Russia isn't that surprising at 91% preference for getting $10k vs. losing 10lb. But the US is also at 81% for the $10k., India, on the other hand, is at 47%.
weight  loss  vs.  money  survey  poll  international  global  world  decision  dilemma 
april 2010 by dandv
Why large girls hang out together
"If one person became obese, the likelihood that his friend would follow suit increased by 171 percent. (This means that the network is far more predictive of obesity than the presence of genes associated with the condition.)"

From a 2007 NY Times article,
Proximity did not seem to matter: the influence of the friend remained even if the friend was hundreds of miles away. And the greatest influence of all was between mutual close friends. There, if one became obese, the odds of the other becoming obese were nearly tripled.
"You change your idea of what is an acceptable body type by looking at the people around you," Dr. Christakis said.
On average, the investigators said, their rough calculations show that a person who became obese gained 17 pounds, and the newly obese person's friend gained 5. [...] on average, each student had 6.6 close friends in their [Facebook] online network.>>
obesity  weight  fat  virus  USA  America  Framingham  study  social  network  friends  influence  relationship  statistics  Facebook 
october 2009 by dandv
The Fat-Busting Potential of Neuropeptide Y - Science and Society
<<"It's really liposuction in a bottle. You know, you can take the compound out, inject it and basically the fat would melt away" [...] Their major finding--made, as many are, almost by accident--is that a chemical neurotransmitter called neuropeptide Y is found extensively in fatty tissue. They've known about NPY for 25 years, but were mostly trying to see how it acts in the brain when one is under severe or prolonged stress. In this week's Nature Medicine, they report NPY appears to be a mechanism that tells the body to build blood vessels so fatty tissue can grow.

What's more, there's already a compound--NPY antagonist in their shorthand--that bonds to the same chemical receptors NPY would. The researchers gave their mice small injections of this chemical blocker, and the mice lost weight. Without changing their fatty diets or making them exercise.>>
fat  loss  weight  health  no  exercise  cool  reserch 
august 2009 by dandv
Internet Archive Forums: View Post
The Internet Archive weighs 13 tons and is 36 cubic meters large. "The Internet Archive, one of the fastest-growing digital libraries in the world, has migrated its massive amount of content into a new Sun Microsystems-built portable data center loaded with 60 Sun X4500 Thumper arrays that each have 48TB of storage capacity. Sun staged a launch event at its Santa Clara, Calif., headquarters on March 25. It's amazing to think that the whole Web collection, which is about 2PB compressed and from 4PB to 5PB uncompressed, can live in a 20-foot-by-8-foot-by-8-foot shipping container, which, from our standpoint, is a computer," -
cool  Internet  Archive  weight  size  massive  scalability  data  storage  fucking  big  fast 
august 2009 by dandv
NEJM -- Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates
The protein/fat/carb composition of diets followed for weight loss is largely irrelevant. All that matters is the calorie count and attendance of group sessions. 2-year randomized blind trial on 811 overweight adults. "By 2 years, weight loss remained similar in those who were assigned to a diet with 15% protein and those assigned to a diet with 25% protein (3.0 and 3.6 kg, respectively); in those assigned to a diet with 20% fat and those assigned to a diet with 40% fat (3.3 kg for both groups); and in those assigned to a diet with 65% carbohydrates and those assigned to a diet with 35% carbohydrates (2.9 and 3.4 kg, respectively) (P>0.20 for all comparisons)."
weight  loss  diet  study  health  calorie  awareness  paradigm-shift  composition 
february 2009 by dandv
BMJ :: debunking health myths - eating at night, hangover cures
Eating at night does not make weight gain more likely, sugar intake does not cause hyperactivity in children, and there is no cure for hangover
health  food  myth  debunk  misconception  hangover  eat  late  night  time  day  nutrition  weight  gain  sugar  children 
february 2009 by dandv
Myths Under The Microscope: The Low Intensity Fat Burning Zone & Fasted Cardio - Forums
"In long-term studies, both linear high-intensity and HIIT training is superior to lower intensities on the whole for maintaining and/or increasing cardiovascular fitness & lean mass, and are at least as effective, and according to some research, far better at reducing body fat."
HIIT  high  intensity  training  endurance  workout  fitness  weight  loss  body  fat  health  debunk  cardio  exercise  study 
august 2008 by dandv
Australian Food and Grocery Council - Food Myths (2001 study)
Debunked food myths: processed foods are actually more nutritious than fresh foods; oysters are not an aphrodisiac; sugar does not cause diabetes; additives are safe and necessary; eating late at night doesn't make you fatter, it's safe to refreeeze meat after it has been thawed etc. Beware of the lycopene vs. prostate cancer claim - it hasn't been certainly established (see
food  diet  myth  debunk  survey  salt  sugar  diabetes  fat  MSG  health  eat  late  weight 
july 2008 by dandv
RossTraining - Tabata intervals
High Intensity Interval Training explained concisely, with link to PubMed study. HIIT is more efficient than just running on a stationary bike, yet awareness of it seems really low. See videos at Aggregation of studies supporting better fat loss as a result of HIIT than low-intensity exercise at What HIIT is not:
high  intensity  interval  training  HIIT  exercise  fitness  aerobic  workout  Tabata  health  study  best  awareness  weight  fat  loss  cardio 
september 2007 by dandv
Thinness and body shape of Playboy centerfolds from 1978 to 1998
"[...] social pressures on women to be thin [...] explain[s] the high levels of body dissatisfaction and disordered eating among women."
health  body  weight  anorexic  thin  Playboy  women  social  pressure 
february 2007 by dandv
Calorie-restricted diets prolong life, studies prove
Remember Biosphere II ? The experimented had involuntarily undergone Calorie Restriction. At the end of the 2-year experiment, their health was amazingly better than before the start.
calorie  restriction  diet  weight  loss  health  science  study  life 
december 2006 by dandv
ExRx - Comprehensive fitness resource (Exercise Prescription on the Net) is a free resource for the exercise professional, coach, or fitness enthusiast, consisting of nearly 1900 pages. Exercise Instruction -> Exercise Body Map has exercises w/ instructions for each muscle group
exercise  fitness  workout  health  diet  life  nutrition  reference  training  weight  muscle 
september 2006 by dandv
The strangest, easiest way to lose weight
To lose weight, find a two-hour window in your day to drink only water with a teaspoon of sugar. This will trick your brain into wanting much less food. Details at
diet  health  food  lifehacks  weightloss  weight  loss  brain  conditioning  Pavlov  calories  sugar  water  extra  light  olive  oil  shangri  la  hunger  curb  appetite 
may 2006 by dandv

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