Confession time: for years, I believed that once you hit 63, the curtain started closing on energy, muscle, and dreams—just the way society had whispered about aging. But then I listened to Dr. Vonda Wright and, honestly, everything changed. Imagine being nearly as strong at 80 as you were at 60, and burning more fat in 30 seconds than a HIIT class does. Skeptical? So was I, until I learned about the biomarkers, the 'mind viruses', and the sheer power of movement. Whether you’re a relentless go-getter or someone with a well-worn office chair, this is your humanly imperfect, distinctly personal journey to rewrite the story of aging—one myth, one muscle, one mindset at a time.
Section 1: The 30-Second Shift—Surprising Science Behind Mobility and Fat Loss
Imagine burning 40% more fat than a typical HIIT session, and all it takes is 30 seconds of the right movement. Sounds unbelievable, right? But that’s exactly what Dr. Vonda Wright, a renowned orthopedic surgeon and pioneering researcher in mobility aging, has uncovered (0:00–0:07). Her research is shaking up what we thought we knew about fat loss, muscle preservation, and the real biomarkers of aging athletes.
Let’s break it down. Dr. Wright’s studies show that brief, intentional bursts of movement—just 30 seconds—can have an outsized impact on your body’s ability to burn fat (0:00–0:05). In fact, these short intervals outperform even high-intensity interval training (HIIT), which has long been the gold standard in fitness circles. This isn’t about spending hours in the gym or pushing yourself to exhaustion. It’s about smart, focused movement that fits into anyone’s day.
Dr. Wright’s approach goes beyond fat loss. She’s dedicated her career to helping people maintain youthful muscle and joint health well past retirement age (0:10–0:18). And the evidence is more than skin deep. She often shares MRI images that tell a story most of us never see: the difference between a 40-year-old athlete’s muscle structure and that of a sedentary desk worker after 35 years of inactivity (0:22–0:35). The contrast is striking. Where the athlete’s muscles are robust and well-defined, the desk jockey’s muscles have faded, replaced by fat and connective tissue. It’s a wake-up call for anyone who thinks sitting all day is harmless.
But here’s the twist—there’s hope, and it’s not just for the young. Dr. Wright highlights the MRI of a 74-year-old who invested in mobility four to five times a week. The result? Muscles that rival those of much younger adults (0:38–0:40). Her message is clear: you have no real excuse for slowing down before your mid-70s (0:20–0:22). Functional youth is achievable, and it’s not just a genetic lottery—it’s a lifestyle choice.
Maybe you’ve heard scary stories about “knee doom” or the inevitability of joint pain as you age. I’ll admit, I once spent two weeks afraid to run after reading one of those articles. Turns out, most of it is science fiction. Research shows that bodyweight and lifestyle choices play a far bigger role in joint health than age alone. In fact, regular lifting in your 80s can help you retain the strength of an average sedentary 60-year-old. As Dr. Wright puts it:
"If you’re an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn’t."
So what can we learn from aging athletes and Dr. Vonda Wright’s work? Physical performance is a true biomarker of aging. Your daily movement—no matter how brief—can redefine what’s possible for your body, even decades past your so-called prime years.
Chart: 30-second movement bursts burn 40% more fat than HIIT, and over twice as much as regular cardio.
Section 2: Desk Job Dangers—Sedentarism, Joint Pain, and the Real Weight of Bodyweight
If you spend most of your day at a desk, you’re not alone. But have you ever wondered why those extra office snacks or skipped walks seem to catch up with you so quickly? The truth is, even a single pound gained can dramatically increase the pressure on your joints—far more than you might expect. This is where the phrase mobility matters really comes to life.
Dr. Vonda Wright, a leading expert in orthopedic health and aging, explains this with a simple but powerful example (0:53–1:22). Imagine you pick up a one-pound rock. You’d think gaining one pound would add just that much pressure to your knees or hips. But thanks to the mechanics of your body, it’s not a one-to-one ratio. In fact, every pound you gain can add up to ten pounds of pressure on your joints. So, if you gain ten pounds, that’s an extra 100 pounds of pressure your knees have to handle with every step.
| Weight Gained | Additional Joint Pressure |
|---|---|
| 1 lb | Up to 10 lbs |
| 10 lbs | Up to 100 lbs |
| Impact of Lifestyle Choices | 70% of health/aging outcomes |
"Small changes in our total body weight can have profound effects on the joint pain we feel." – Dr. Vonda Wright
It’s easy to think that joint pain is just “bad luck” or something that comes with age. But as Dr. Wright points out, it’s often a math equation. The real danger of a sedentary lifestyle is how quietly it works against you. Sitting for hours, day after day, doesn’t just sap your energy—it sets the stage for joint pain, muscle loss (sarcopenia), osteoporosis, and even chronic diseases. Research shows that lifestyle choices impact aging more than most people realize—up to 70% of your health outcomes are determined by daily habits, not just your genes.
Let’s be honest: sometimes, the only thing reminding you to move is the guilt from your standing desk. (My cousin calls hers the “guilt machine.”) But what if your chair sent you a Weather Channel alert every hour you sat still? It sounds silly, but it highlights how much we underestimate the risks of inactivity.
The good news? You don’t need a total life overhaul to make a difference. Preventing muscle bone deterioration often starts with small, consistent actions—like taking walking breaks, stretching, or simply standing up more often. These simple mobility investments can counter the risks of desk jobs significantly. Studies indicate that even minor changes in movement patterns can help reduce joint stress and keep you healthier as you age.
In a culture that celebrates productivity but often ignores movement, it’s easy to forget that your body is built to move. The mechanics of weight and motion are working every day—whether you pay attention or not. So, next time you reach for a snack or settle in for a long meeting, remember: mobility matters, and the little choices you make now can shape how you feel for years to come.
Section 3: Mythbusting the Inevitable Decline—Mind Viruses and the Psychology of Aging
Let’s get honest about what you’ve probably been told about aging. Most of us grow up hearing that after a certain age, it’s all downhill—mobility fades, energy drops, and health becomes a waiting game. But is this “inevitable decline” real, or just a story we’ve inherited? When you dig into the research, especially the work of Dr. Vonda Wright, it becomes clear: much of what we believe about aging is shaped by psychological factors, not biology.
Here’s the surprising truth: decades of population studies—the ones that make aging look so grim—mostly followed sedentary people. These weren’t aging athletes or even moderately active adults. Instead, they were people who spent most of their lives sitting. No wonder the numbers look bleak. As Dr. Wright points out, “Our health expectancy, our health span, the amount of healthiness we have is only about 63.” (see transcript 2.16-2.20)
But what if you could rewrite this script? Research shows that up to 70-90% of your health and aging outcomes are tied to lifestyle choices. That means your daily habits—how you move, what you eat, even how you think—can dramatically impact your mobility aging and overall health span. The so-called “mind virus” of decline is not a law of nature. It’s a meme, passed down through culture, not your DNA.
Let me share a personal slip: I once told my dad he was officially “over the hill” at 60. Turns out, it was only a psychological hill. The real cliff comes when you believe the story that decline is inevitable. Studies indicate that your brain and biology interact in powerful ways. If you tell yourself you’re too old to move, your body listens. The desire for movement fades, and decline accelerates. But the opposite is also true—telling your brain the story you want to live can literally shape your physical outcome.
Dr. Wright’s research has helped thousands challenge these outdated beliefs. She’s spent over 35 years treating patients and studying psychological factors in aging health (transcript 2.20-2.41). Her findings are clear: population data reflects a sedentary reality, not human potential. When you look at senior athletes, the numbers shift. Performance declines only slightly with age when mobility and activity are maintained. This means your lifestyle choices impact aging far more than you’ve been led to believe.
Here’s a quote wild card to consider: “You’re not dying at 63, you’re dying at 81—what will you make of the runway?” In the UK, life expectancy is 81 years; in the US, it’s 77.6. But healthspan—the years you’re healthy and active—averages just 63. That’s a gap you can influence, starting now.
"Our health expectancy, our health span, the amount of healthiness we have is only about 63." – Dr. Vonda Wright
So, the next time you catch yourself thinking you’re “over the hill,” remember: the hill is in your mind. And with the right mindset, movement, and choices, you can keep climbing.
Section 4: The Face of Prevention—Dr. Wright’s Research, Personal Story, and Breaking the Status Quo
If you’ve ever wondered what it takes to truly change the way we age, look no further than Dr. Vonda Wright. With over 35 years in medicine—including 20 as a pioneering orthopedic surgeon—Dr. Wright is just getting started on her mission to transform how the world views mobility, aging, and lifelong health (2.41–2.45). Her story isn’t just about treating disease; it’s about rewriting the script on what’s possible as we grow older.
From “Inevitable Decline” to Lifelong Vitality
Dr. Wright’s passion is clear when she talks about her daily motivation: “I’m going to change the way we age in this country or in this world” (2.55–3.08). When she began her career, the prevailing belief was that aging meant a steady decline—a slow slide from youth to frailty, with decades spent in doctors’ offices (3.11–3.30). But Dr. Wright never accepted that narrative. Instead, she saw firsthand—whether as a child at local races or as a cancer nurse—that people could fight for their health, and even thrive, well into their later years (3.36–4.07).
The FACE Health Regimen: More Than a Checklist
At the heart of Dr. Wright’s approach is the FACE health regimen. This isn’t just a list of exercises; it’s a philosophy built on flexibility, aerobic activity, strength training, and consistency. Research shows that daily, holistic movement is far more effective than any quick fix—no matter your age. The FACE regimen provides a concrete, actionable framework for lifelong health, helping you maintain mobility and independence as you age.
| Career Milestone | Details |
|---|---|
| Years in Medicine | 35 |
| Years as Orthopedic Surgeon | 20 |
| FACE Health Regimen | Flexibility, Aerobic, Strength, Consistency |
Consistency Over Perfection: A Personal Tangent
Let’s be honest—starting a new fitness routine can be tough. You might have tried a trendy workout plan, only to lose steam after a few weeks. Dr. Wright’s research and experience show that it’s not about chasing the latest fad. Instead, the real power lies in consistency. Simple, daily movement—no matter how small—adds up over time. That’s what keeps you strong, flexible, and independent.
Prevention for All Ages: It’s Never Too Early (or Late)
What’s remarkable about Dr. Wright’s philosophy is its relevance across generations. Whether you’re a parent encouraging your kids to move, a millennial looking to future-proof your health, or someone starting later in life, prevention works. Studies indicate that lifestyle choices—especially regular exercise—control up to 70% of your health and aging outcomes. Early prevention is powerful, but it’s never too late to begin.
From Disease Care to Health Care: A New Era
For too long, medicine focused on treating disease after it appeared. Dr. Wright is part of a new wave, shifting the focus to health care—proactive strategies that keep you moving and thriving. Modern medicine is finally embracing prevention, and the future of aging feels optimistic, not doomed.
"My team and I did that original research and we proved that you can be healthy, vital, active, joyful long into the foreseeable future." – Dr. Vonda Wright
Dr. Wright’s work is proof that you don’t have to accept decline as your destiny. With the FACE health regimen and a mindset focused on prevention, you can redefine what aging looks and feels like—for yourself and generations to come.
Section 5: From Cancer Nurse to Longevity Specialist—Whole Person Care and Sports Science
When you think of an orthopedic surgeon, you might picture someone who fixes broken bones. But Dr. Vonda Wright’s journey shows that true expertise in mobility and longevity is about much more than surgery. Her path—from a biology degree to cancer nurse, and finally to orthopedic surgeon—blends curiosity with deep compassion. This unique background shapes her approach to treating not just injuries, but the whole person, at every stage of life.
Dr. Wright’s philosophy didn’t come from textbooks. It was forged at the bedside, caring for cancer patients fighting for their lives at just 23 years old. As she puts it:
"I am whole person driven and I think that stems from at 23 years old taking care of people in the fight of their lives." – Dr. Vonda Wright
This experience taught her that emotional and psychological support are inseparable from physical health. You don’t just treat a body part—you care for a person. Research supports this, showing that mental resilience and social connection are as vital as physical strength for healthy aging (4.07-4.11).
It’s a lesson I learned, too, after a high school injury. The physical pain faded, but the mental battle—regaining confidence, overcoming fear—was just as tough. Dr. Wright agrees: recovery isn’t just about the body. The mind matters, whether you’re a young athlete or an aging adult.
As a mobility doc, Dr. Wright sees the musculoskeletal system as a symphony: bones, tendons, ligaments, muscles, and joints working in harmony. Orthopedic surgery is just one instrument. The real goal? Keeping you moving, strong, and independent for life.
But here’s where Dr. Wright’s research changed the game. For years, population studies suggested aging meant inevitable decline (4.12-4.23). But these studies mostly tracked sedentary people—up to 70% of older adults don’t take even one extra step a day (4.48-4.53). Dr. Wright didn’t buy it. She and her team studied active adults and found that with movement and the right mindset, you can stay healthy, vital, and joyful far longer than most people realize (5.13-5.19). In fact, physical performance is a biomarker of aging, and staying active can dramatically slow decline.
Imagine if every child, not just professional athletes, had a personalized “athlete for life” plan. What if team physicians focused on prevention and long-term mobility, not just treating injuries? This shift could protect youth from the dangers of early youth athletes specialization, which research shows increases the risk of adult-type injuries like ACL tears and joint damage. Diverse athletic development, rather than early specialization, supports lifelong musculoskeletal health and resilience.
Dr. Wright’s career—spanning cancer care, sports medicine, and orthopedic surgery—proves that prevention isn’t just for seniors. It starts in youth. The emotional, psychological, and physical elements of health are deeply connected, and caring for the whole person is the foundation of true longevity medicine. Her work is a call to action: don’t accept decline as inevitable. With the right care, mindset, and movement, you can redefine what it means to age well.
Section 6: Nutrition, VO2 Max, and the Indomitable Independence of Aging Bodies
When it comes to aging well, the story is no longer just about your genes or what you inherit from your parents. As Dr. Vonda Wright emphasizes, your daily choices—what you eat, how you move, and even how you think—have a far greater impact on your health span than you might realize (6.39-6.42). In fact, research shows that up to 80% of your health and aging outcomes are shaped by lifestyle, not genetics (6.35-6.39). So, if you’ve ever blamed your mother for your aching joints, it might be time to reconsider (6.45-6.48).
Anti-Inflammatory Diet: The Unsung Hero of Joint Health
Let’s start with food. The anti-inflammatory diet joint health connection is more than a buzzword—it’s a frontline therapy. Consuming foods rich in antioxidants, healthy fats, and phytonutrients can dramatically reduce inflammation, which is a major culprit behind joint pain and muscle loss as you age. Think of berries, leafy greens, fatty fish, and nuts as your daily armor. Dr. Wright notes that nutrition isn’t optional; it’s your insurance policy for healthy aging.
The Importance of Protein and Leucine for Muscle Health
Protein, especially leucine-rich sources, is another underdog in the fight against muscle decline. As you get older, your muscles become a bit like stubborn teenagers—ignore them, and they’ll ignore you right back. That’s why the importance of protein and leucine for muscle health can’t be overstated. Leucine, found in foods like eggs, dairy, and lean meats, triggers muscle protein synthesis, helping you maintain strength and function well into your later years.
VO2 Max: Your Ticket to Independence
Now, let’s talk about VO2 Max independence aging fitness. You might think VO2 Max is just for elite athletes, but it’s actually a powerful predictor of how long you’ll stay independent. Dr. Wright puts it simply:
"Maintaining VO2 Max and aerobic fitness is linked to independence and better health outcomes in older adults."(6.52-7.13)
Studies indicate that higher aerobic fitness levels mean you’re less likely to end up in a nursing home. In other words, your ability to walk briskly, climb stairs, or chase after grandkids is a direct reflection of your longevity.
Food + Move + Mind: The Trifecta of Longevity
It’s not just about food or fitness alone. Dr. Wright’s approach is holistic: FOOD + MOVE + MIND. Nutrition, mobility, and mindset are interdependent. Your brain believes what you tell it (6.28-6.33), so if you decide you’re “old” at 63, your body will follow suit. But if you stay stubborn about your independence—and maybe even a little proud of your daily step count—you’ll set yourself up for a longer, healthier life.
- Adopt an anti-inflammatory diet for joint health.
- Prioritize protein and leucine for muscle building and body recomposition.
- Keep moving to boost VO2 Max and maintain independence.
- Remember: Exercise benefits older adults in every way imaginable.
At the crossroads of nutrition, movement, and mindset, you’ll find the real secret to aging well. It’s not about avoiding decline—it’s about defying it, one meal, one walk, and one positive thought at a time.
Section 7: The Mindset Pivot—How Beliefs Shape (or Sabotage) Aging and Health
Imagine this: If you truly believed you’d be energetic, mobile, and sharp at 95, how would you approach your day right now? Would you skip that walk, or would you lace up your shoes with a sense of purpose? This isn’t just wishful thinking. Research shows that your beliefs about aging—what you expect, what you fear, what you celebrate—directly influence your health outcomes. Psychological factors in aging health are as real as any physical marker.
Dr. Vonda Wright, a leading voice in mobility aging, challenges the narrative that our genes are destiny. In her words:
“Each and every person has the ability to live outside their genetic predisposition and that is a very hopeful message that can pivot your mindset virus.”
– Dr. Vonda Wright (7.53-7.59)
This “mindset virus” is powerful. If you expect decline, your brain and body often follow suit. But if you believe in resilience and possibility, your choices shift. Studies indicate that up to 70–90% of the aging process is tied to lifestyle choices, not genes. That means your daily habits—how you move, eat, and think—matter far more than most people realize.
Let’s look at the numbers. Dr. Wright analyzed the average ages at which people typically develop major illnesses—heart disease, lung cancer, COPD, stroke, Alzheimer’s, type 2 diabetes, colon and rectal cancers, breast and prostate cancer. She found that, on average, these conditions manifest around age 62.9 (7.57-8.55). But here’s the twist: these are averages, not inevitabilities. Your mindset and lifestyle can shift the odds dramatically.
- Thought experiment: If you believed you’d be vital at 95, would you start strength training today? Would you prioritize sleep, or maybe finally try meditation?
- Psychological resilience is as protective as diet or exercise. Don’t skip brain workouts—curiosity, gratitude, and social connection are all forms of mental training.
- Personal reflection: Many dread birthdays after 30, seeing them as a countdown. But what if you celebrated physical milestones—like hitting a new walking distance or mastering a yoga pose—instead of just counting years?
Your internal narrative rewires your lifestyle choices. If you see yourself as someone who is “getting old,” you might avoid new challenges or physical activity. But if you view aging as a chance to build strength and wisdom, you’re more likely to make choices that support mobility and longevity. This is where psychological factors in aging health become a force multiplier for all other healthy aging strategies.
Dr. Wright’s approach is rooted in science and optimism. She argues that every person can outlive their genetic destiny with mindset tweaks and intentional lifestyle changes. Celebrating function, not just years, cultivates a longer healthspan. Mindset, belief corrections, and celebrating resilience work together to shift health trajectories in aging—proving that your brain can be your best ally or your biggest saboteur.
Conclusion: Aging Redefined—Your Mobility, Your Story, Your Future
If you’ve ever wondered whether your age is just a number or a sentence, Dr. Vonda Wright has a clear answer: you hold the pen. Her approach to healthy aging is about rewriting the script—one that’s often handed to us by society, but rarely questioned. Instead of accepting decline as inevitable, Dr. Wright invites you to see aging as a narrative you can edit, shape, and even celebrate.
Let’s face it, many people don’t realize the state of their health until it interrupts their plans. As Dr. Wright points out, some only discover health issues when they finally visit a doctor or when symptoms become impossible to ignore (8:57–9:13). It’s a common story: you work hard, raise a family, and suddenly, just as you’re ready to enjoy life, health problems appear—often right around retirement (9:24–9:38). But here’s the twist: these challenges don’t have to define your future.
Dr. Wright challenges the “mind virus” that tells us decline is inevitable (9:43–9:49). She believes the decade of your 40s is not a countdown, but a launchpad. It’s the perfect time to “get it together” for your health, even if you’ve been too busy to notice before (9:49–10:13). But really, it’s never too late. Every day offers a new chance to take control.
- Kick the script to the curb: Science is on your side. Research shows that physical performance—like mobility and strength—declines only slightly with age, especially if you stay active. The real enemy isn’t time; it’s inaction.
- Small choices, big impact: Studies indicate that lifestyle decisions control about 70% of your health and aging outcomes. That means daily habits—how you move, what you eat, how you think—matter more than your birth certificate ever will.
- Make mobility your ritual: Don’t just think of movement as exercise. Make it a daily act of faith in your future. Whether it’s a morning stretch, a walk after dinner, or a few minutes of strength training, these rituals add up.
- Mindset is muscle: Your brain and body are always in conversation. What beliefs are you feeding them? Are you telling yourself you’re “too old,” or are you scripting a story of resilience and growth?
- Aging = new strengths: To age isn’t to lose; it’s to accumulate wisdom, adaptability, and, yes, physical capability—if you keep moving. The only true limitations are the ones you accept without question.
Dr. Vonda Wright’s message is clear: mobility matters. By mixing science, mindset, and movement, you can become a “mobility master” at any age. The journey of healthy aging is personal, proactive, and full of hope. Your story is still being written—what will you choose for the next chapter?
FAQ: Mobility, Aging, and Dr. Vonda Wright’s Approach (You Asked, We Answered)
As you consider your own path to healthy aging, it’s natural to have questions about what really works, what’s myth, and how Dr. Vonda Wright’s approach can help you stay strong, mobile, and independent. Here, we answer some of the most common queries using practical insights from Dr. Wright’s decades of research and clinical experience. These answers are designed to help you apply the latest mobility science—no matter your age or starting point.
What is the FACE health regimen Dr. Wright recommends?
FACE stands for Flexibility, Aerobic, Carry a Load, and Equilibrium. This daily routine is at the heart of Dr. Wright’s philosophy for mobility aging. It means incorporating dynamic and static stretching for flexibility, regular aerobic exercise (like brisk walking or cycling), strength training (especially for lower body power), and balance or agility drills. Research shows this combination supports functional longevity and helps prevent the decline often associated with aging.
At what age should I start caring about mobility—and is it ever too late?
Dr. Wright emphasizes that it’s never too early—or too late—to invest in your mobility. Ideally, you should begin tracking your health metrics and building healthy habits in your 30s or 40s, but even if you start later, you can still make meaningful improvements. Studies of Master’s athletes prove that active 70- and 80-year-olds can have muscle and bone health similar to much younger sedentary people. The key is to start where you are and stay consistent.
How much exercise is needed for functional longevity?
For most adults, Dr. Wright recommends a mix of moderate aerobic activity (like 150 minutes per week), two or more days of strength training, and regular balance work. Interval training and power exercises are especially important as you age. Maintaining your VO2 Max above the “frailty line” is crucial for independence, and even small increases in activity can have big benefits for older adults.
Does joint pain mean I should stop moving?
Not necessarily. While joint pain can be a sign of overuse or injury, stopping all movement can actually make things worse. Dr. Wright’s research highlights that building muscle around joints, losing excess weight, and following an anti-inflammatory diet can reduce pain and improve function. Always listen to your body, but don’t let fear of pain keep you from staying active.
Are genetics really destiny when it comes to aging?
No. Dr. Wright’s work shows that lifestyle choices account for up to 90% of aging outcomes. While genetics play a role, your daily habits—movement, nutrition, sleep, and mindset—are far more powerful in determining how you age. You can “live outside your genetic predisposition” by making intentional choices every day.
Best nutrition tips for supporting mobility in middle age and beyond?
Focus on high-fiber, low-sugar diets rich in lean protein (especially leucine), plenty of vegetables, and healthy fats. Supplement with vitamin D, potassium, and magnesium as needed. Avoid simple sugars, which drive inflammation and weight gain. Remember, nutrition is a cornerstone of both muscle maintenance and joint health.
How can I break out of negative aging mindsets?
Challenge the “mind virus” that says decline is inevitable. Dr. Wright encourages you to visualize your future self and invest in your health today. Surround yourself with positive influences, track your progress, and remember that every healthy choice counts toward your long-term independence and vitality.
Where can I learn more about Dr. Vonda Wright’s research and resources?
Explore Dr. Wright’s books, podcasts, and the Precision Longevity Experience for personalized longevity strategies. You can also follow her on social media and visit her official website for the latest research, practical tips, and community support.
In summary, Dr. Vonda Wright’s approach to mobility aging is rooted in science, optimism, and real-world action. By integrating movement, nutrition, and mindset, you can defy decline and redefine what’s possible at every stage of life.
TL;DR: You don’t have to accept age-related decline as fate. Dr. Vonda Wright shows that proactive mobility, sound nutrition, mental resilience, and a few myth-busting facts can redefine how you age—sometimes in just 30 seconds a day.
A big shoutout to The Diary Of A CEO for the thought-provoking content! Be sure to check it out here: https://youtu.be/D6wTuogebU8?si=ipwenu_PZ6KR6pkk.
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