10 NoFap Benefits that will change your life forever!

If you’re confused about the nofap benefits you stand to gain by going on a NoFap challenge, this will be the most exciting article you’ll ever read on the subject.

As much as I’ll do my possible best to illustrate the benefits of NoFap through this article, the truth of the matter is…

What you truly stand to gain is beyond what any person could put on paper!

Take me as an example:

Completing the NoFap challenge had a lot of profound benefits on the overall quality of my life.

But first, it’s important that we…

Separate Facts from Theories

The debates on the benefits of NoFap borders on the fact that people aren’t sure if you indeed get superpowers or not.

Do you really become super powerful after completing a NoFap challenge?

Maybe, maybe not.

I guess it depends on individual experience.

I can’t honestly give a final verdict on this one.

But what I can do is give you realistic views of the benefits you stand to gain if you undergo NoFap.

And of course, most of these views are backed by scientific evidence. While the rest can be deduced from common sense.

If you are new to NoFap, NoFap is abstaining from porn and masturbation for a set period of time.

Depending on the extent of your addiction to PMOing, the mode of NoFap you choose may vary.

On to why you’re here;

10 NoFap benefits that will change your life forever!

  1. Dopamine re-balancing in the brain

Dopamine is the feel-good neurotransmitter secreted in the brain once a pleasurable activity is completed.

It serves as a reward for doing pleasurable stuff and that is why we feel motivated to go after such activities.

There are two natural rewards we are programmed to ultimately seek as humans. These two natural rewards ensure our continuity as a species.

And these rewards are; Food and Sex!

With the advent of high-speed internet, the average guy sees more naked girls in a night than the entire clan of cavemen sees in their lifetime.

In other words, porn is everywhere.

The implication of this availability of porn is that we tend to binge on it.

When interviewed by playboy magazine, the legendary musician John Mayer said he sees about 300 vaginas from a thumbnail before leaving bed some days.

Can you imagine?

And because the brain can’t tell the difference between physical sex and porn sex, the reward circuitry is hijacked and the brain is flooded with dopamine when we watch porn.

That’s why…

When you started watching porn, it felt so good.

Unfortunately, the brain wasn’t programmed to handle that much dopamine at once.

So, the brain protects auto-corrects by reducing the number of D2 Receptors in the basal ganglia and striatum.

D2 receptors are neurons that allow dopamine messages to be passed in the brain.

When dopamine is secreted, these neurons pick up these neurotransmitters—allowing us to feel the effects of Dopamine.

All of these might sound like Greek to you. But my point is this:

When the porn watching habit starts, the contents that are being watched are enjoyed. But with increase in porn use, more contents and more hardcore types of porn is needed to get to that state of enjoyment that was being attained initially. And as porn use increase gradually, it gets to a stage where you no longer enjoy watching porn.

A lot of hours are invested with the hope of getting porn material that satisfies the dopamine crave because…

You have become numb to everything else.

In extreme cases, some people result to watching more hardcore porn content that are different from their sexual orientation; Straight people might start watching gay porn or shemale porn and vice versa.

Some people even report having a generally depressed and pessimistic view towards life.

All these occur because at this stage, other activities that should naturally bring pleasure and enjoyment are not felt because of the reduced D2 receptors in the brain.

Activities like having conversations, taking a walk in a beautiful garden, regular sex, getting an A in school, reading a novel, listening to music, and so on will not be perceived as pleasurable and rewarding.

Now here’s the interesting part.

Because the human brain is plastic in nature, doing NoFap for a sustained period of time (ideally 90 days) will rewire your brain by reducing the dopamine rush and eventually, your D2 receptors are rebuilt!

The consequence of this is that all those little activities that should be pleasurable and rewarding in life starts feeling pleasurable and rewarding again.

A lot of people report feeling happier and having a more optimistic view towards life as a NoFap benefit.

They start enjoying the little things of life like conversations, listening to music, and so on.

They also report that they see colors brighter and that life is more enjoyable and beautiful.

  1. NoFap makes you a more motivated person

The importance of being a motivated person can’t be under-estimated. This is why this NoFap benefit is a big one.

The motivation center of your brain is directly linked to your dopamine pathway.

To get motivated to do anything (your new year’s resolution, that school project you’ve been procrastinating on), there has to be a certain promise of reward attached to completing that task.

Here’s how it works;

For instance, when you think of losing weight, and you think of the rewards attached to it, that thought should secret a little bit of dopamine in your brain.

But as a chronic porn addict, porn has hijacked your dopamine pathway.

Porn has raised your dopamine bar so high, that your brain can’t pick up the little bit of dopamine secreted by goals like losing weight or sitting through a two-hour lecture.

But when you go on NoFap, and you’re no more getting that huge dopamine hit anymore, and the number of receptors in your brain increase, your brain easily picks up the little bit of dopamine your dream ripped body had been sending it all these while.

  1. Your Pre-Frontal Cortex comes back to life!

nofap benefits a man pointing to brain

Over time, most porn addicts suffer from a condition known as hypofrontality.

This is a condition where the grey matter in the frontal cortex region of the brain is physically reduced.

This was shown at the Max Planck’s institute in Berlin. Researchers took 64 male participants between the age of 21-45 and tested them for the correlation of porn watching to grey matter in some region of their brains.

A negative correlation was found between porn use and grey matter volume in the right caudate stratium in the frontal cortex region of their brains.1

This happens because of the constant activation of the limbic system—which leads to the reduction in size of the frontal region.

Although the brain is plastic in nature, the older we get, the harder it is to re-map already established patterns.

But it can be done.

It takes some willpower and time, but it can be done. Which brings us to the next benefit on the list;

  1. You have more willpower

The prefrontal cortex, also known as the human part of our brain is the part of our brain that developed later along the line of our evolution.

It’s the part of our brain that allowed us to build skyscrapers and advanced civilizations.

This is the part of our brain that’s responsible for historical inventions (like electricity and Facebook).

This part of our brain is the seat of our ability to exercise willpower.

Thomas Edison was able to fail over a thousand times before inventing the electric bulb because he had an active prefrontal cortex.

One thing you should know about this center of your brain is that it’s just like a muscle.

And according to researchers, the more you use it (exercise it), the bigger it becomes. And the bigger it becomes, the bigger your capacity to exercise willpower.

One of the benefits of NoFap is that throughout the challenge, temptations will come in the form of cravings.

And the more you use your willpower to resist these temptations, the bigger your capacity to exercise willpower becomes.

If you think about it, there aren’t bigger temptations to resist than sex. Because sex is a natural reinforcer for us.

Doing NoFap is the ultimate mental workout to build up your willpower muscle.

People that go on NoFap for a long time often report experiencing an exponential increase in their willpower functioning like the ability to quit other compulsive and addictive behaviors.

  1. Increased energy levels

nofap health benefits a man jogging on a road

This is where fire meets fuel in nofap.

Sure, NoFap has its own many benefits, but ultimately, it presents you with the tools to change your life for the better.

Honestly, this is the benefit that I look forward to the most when I’m on NoFap.

Increased energy levels.

We don’t need a scientist in the room to know that ejaculation is an energy drainer.

If you masturbate often, you would have noticed the dip in energy you experience.

This loss of energy is caused by physical, hormonal and in some cases, mental reasons!

The physical part

When you ejaculate, you lose ZINC. The sperm contains a lot of ZINC. That’s ZINC you’re never getting back.

Although, ZINC cannot be stored in the body, but jerking off once or twice every day will DEFINITELY have an impact.

If you are losing ZINC faster than your body is synthesizing it, then you’ll eventually lack some.

And Zinc  synthesizes those enzymes and hormones responsible for anything energy and fertility related.

Also, when you masturbate, you actually do a lot of work and burn energy in the process.

While masturbating, you call to action different adrenaline systems. Your Flight or fight system (limbic system) is utilized in full gear.

I know. This sounds like scientific mumbo-jumbo to you.

But my point is, excessive masturbation is an energy drainer.

To quickly replenish your ZINC levels with the best type of natural ZINC, so as to get more energy to hit the gym, to do your daily chores without stress, and be able to quickly synthesize a higher level of testosterone, among other things, check out this all-natural product.

The hormonal part

When you masturbate and ejaculate, a host of brain chemicals are secreted.

One of the hormones secreted is prolactin which is associated with tiredness and sleepiness.

The mental part

Immediately you ejaculate after jerking off to porn, you get a dopamine high that makes you feel good and gives you a kind of clarity.

But the naked truth is… it doesn’t last for more than two seconds.

The “come down” of the dopamine high, two minutes after the act, is a cloud of depression. This cloud is guilt and shame that wears you down mentally.

You kind of feel like sleeping afterwards or you might feel nauseated or generally depressed for no reason.

It’s just like getting high on drugs or alcohol where you get the high and feel on top of the world for several hours—depending on the potency of the drug or alcohol.

You eventually get the “come down” or “hangover” afterwards where you…totally feel like shit.

Porn’s high is much worse because it doesn’t last for more than two seconds and the “come down” could linger for several hours, days, or weeks in most cases.

This mental exhaustion can stem from different places.

In some people, it might be caused because the individual has promised himself not to fap again. Only to find himself breaking his promise to himself.

Sometimes, it can be the realization that he is alone when what he really wants is to be in a relationship.

If you are doing NoFap, you are taking the physical fatigue, the hormonal fatigue, and the mental fatigue out of your daily routine. What you notice is that you have…

Extra energy in everything you do.

When you are doing house chores, you feel like you can go a little longer.

You generally require less sleep time in your day to feel rested.

Your day feels more energetic as there’s always that little extra energy you are not wasting jerking off.

If you are working out, you feel you can go a little more on those reps.

  1. You get a vacant time slot in your day

When you are on NoFap, you find that you have extra time on your hands.

Because as an avid porn watcher, if you watch porn every day, in order to get off—find the right porn that would set off those dopamine alarms, you would need at least two hours of porn activity.

About one hour searching for the right porn. About one hour for the actual watching.

These two hours might not be in one sitting.

Let me explain.

They could be spread across the day as you get the opportunity.

You may start searching for the porn off and on at work. At night, you would have to wait until your spouse or your family go to bed and finally end the day with an orgasm.

Just by reading the last paragraph, can you see how sad and ridiculous that sounded?

Sadly, that’s the reality of most men nowadays.

It might not be in that exact format but I can bet that it’s something similar.

Let’s do some basic mathematics:

Two hours daily means 14 hours weekly.

That’s around 6 hours daytime and 8 hours nighttime.

These hours, if used productively, can have a positive impact on your life and overall well-being.

To put NoFap on steroids, people use this new time-slot to take up better habits.

These habits include exercising, reading, learning, socializing more, and so on.

All these habits always have cumulative effects in the end. And at the end of the day, your life becomes transformed.

  1. NoFap makes you more productive

Being productive boils down to better time management, better discipline, motivation, and being goal-oriented.

You become a more productive person when you’re on NoFap because your motivation increase—due to dopamine re-balancing that occurs.

Coupled with the increase in willpower, you’re able to confront those tasks you’ve been putting off. You won’t care if those tasks are boring or difficult to do.

Also, you’re able to stay with these tasks and problems longer.

And when it comes to how you use your time on NoFap, that gets better too.

For starters, you’re no more wasting two hours daily watching porn.

“Until we can manage time, we can manage nothing else.” ~ Peter Drucker

If you go on NoFap, you’ll start noticing that you’re more conscious of your time and you’re making the best use of it.

  1. No dream or goal seems too big to achieve

You might have thought about why guys like Steve Jobs, Jeff Bezos, Bill Gates, and most billionaires (and inventors) became what they are.

Well, these guys aren’t spending the better part of their days jerking off to internet porn.

Some of them have publicly admitted to enjoying the benefits of practicing semen retention.

When you’re on NoFap, one thing you realize is that those guys that have achieved remarkable goals are just like you.

They’re mortals that have blood flowing in their veins.

As you get more motivated towards life, get more productive, you’ll start believing in yourself more than you did before.

This is crucial to your dreams and goals.

Because the more you believe in your abilities, the easier it is for you to believe in your dreams and goals.

This NoFap benefit makes you see the bigger picture of your life.

And when you start seeing the big picture, and you start believing in that picture, magical things start happening in your life.

  1. Nofap might be the cure to your Erectile Dysfunction

Aman covering his face and sad

Have you noticed the ability to get hard when watching porn but struggle to get, and maintain an erection when you are with a real woman?

In the past, it was unusual to see cases of erectile dysfunction in men under the age of forty.

But nowadays, because of the advent of high speed internet porn, ED problems are now very rampant among PERFECTLY HEALTHY guys in their twenties.2

You see, that age bracket up there is supposed to be…The age of man’s sexual prime.

Let’s quickly look at how a man gets an erection in the first place.

The summarized version is that the dopamine pathways regulate a man’s response to natural rewards like having sex. Dopamine signaling to the penis is very crucial to arousal and erection when a man sees a mating partner.

What this translates into is that the healthier the dopamine pathway is, the more likely it is for you to…

Sustain a rock-hard erection in front of your partner.

But the brain of a porn addict is already flooded with dopamine and has a low number of dopamine receptors.

This is why you are finding it difficult to get an erection at the right time because there aren’t enough receptors to trigger a rock-hard erection.

Also, because of the PERFECTION that porn often projects (porn stars are always rated based on their body parts), you have expectations that are far from reality.

So, reality quickly disappoints you when you are with a real woman and this eventually…

Robs you your erection when you need it the most.

Another thing that happens is…

After a long time masturbating without lubrication (commonly referred to as the ‘death grip’), your penis becomes so desensitized that you won’t be able to ejaculate naturally until you stroke your penis or… you ejaculate WAY too fast.

So, what commonly happens to the internet porn (and masturbation) addict is…

  • You can’t sustain a rock-hard erection when having sex
  • You ejaculate way too fast (PIPE – Porn Induced Premature Ejaculation)
  • You won’t be able to ejaculate at all without masturbating to porn (PIDE –Porn Induced Delayed Ejaculation).

Although, not all Erectile dysfunctions are caused by porn, but if yours is porn-induced, by simply doing the nofap challenge, you have a high chance of getting your mojo back.

But if you can’t wait for that long, or you need to increase your sex drive, libido, and erection in a natural way, check out this product that has really worked for me in the past.

  1. Increase in your testosterone levels

two men boxing each other

I’ve seen guys almost take each other’s heads off over this point at the nofap subreddit.

“nofap increases testosterone levels”

Is it accurate to make that assumption?

Before I answer the question on the accuracy of that statement, it is necessary to ask a simple question;

Does fapping reduce testosterone levels?

There is no study that supports the notion that ejaculation reduces the T-levels in the body. If anything, some studies actually claim that…masturbation does increase T-levels in your body!

But let’s consider those things that have been scientifically proven to decrease testosterone levels in the body.

  • According to a study, that was conducted on over 1700 male participants, it was found that less sexual activities is associated with reduction in the testosterone levels of those men by less than 10%.

Fapping to internet porn is entirely different from having sex.

When you are fapping to porn, what you are doing to your brain is that you are remapping some circuits in the brain.

Porn hijacks (isn’t that a neat word?) your dopamine circuitry and this will ultimately rewire your brain to start objectifying your partner and you will no longer be turned on by regular sex.

And fapping to internet porn will actually reduce the chance of you having physical sex regularly.

I say this authoritatively and this is due to a lot of other factors like erectile dysfunction, decrease in libido and decrease in sexual interest in partner, social anxiety, and so on which I wouldn’t go into in great length here.

Check this post to know everything about how NoFap makes you a more attractive person and increase your masculinity.

  • According to this study, this study, it was found that high stress levels causes testosterone levels to take a dive. Science has shown that less sleep time is associated with decrease in testosterone levels.

An average man today gets 45 minutes less sleep time than he did 30 years ago. Do you know that the average man in today’s world has 22% less testosterone than their counterparts in the 80s?  Not getting adequate sleep raises the cortisol level in the body which raises the stress level.

What does fapping have to do with sleep and stress level in the body?

According to the statistics released by pornhub in 2016, the most popular time that people watch porn is 11 pm and midnight. If you are an avid porn watcher, chances are that your average porn watching session would last for about two hours because you would have to search longer for that material that would get you off.

Chances are that the porn watching session would extend to the following morning. Porn is not the only thing reducing our sleep time, we’ve got social media, candy crush and all those other things combined to thank for that.

But a regular porn addict knows that this porn habit keeps them awake while they are supposed to be getting a good night’s sleep.

  • According to this study, and this study, ZINC supplementing can lead to an increase in testosterone levels.

Zinc is an essential nutrient that helps synthesize enzymes and hormones. One of those hormones is testosterone. The male sperm is packed with zinc and when you jerk off, you lose a considerable amount of Zinc.

Someone that jerks off constantly will be losing Zinc more than the body is synthesizing. And this can lead to low T-levels.

Now, to answer the question that was posed earlier on the accuracy of the statement; “nofap increases testosterone levels”, what I have been able gather is that by doing nofap, regardless of how you might get there, all roads lead to increased T-levels.

Road #1: Maybe you are the kind that fapped so much, that your T-levels are now ridiculously low. You discovered nofap and tried it and found a spike in your testosterone levels after the seventh day. This spike is mainly because your previous testosterone levels were ridiculously low before.

Road #2: Maybe you are the kind that fapped moderately before, that your T-levels have been a little bit below baseline, you started nofap and you are not doing much high T-level-impact like exercising and watching what you eat, then T-levels regulates because you are not wasting its ingredients anymore.

Road #3: Maybe you are the kind that fapped moderately or severely before, but, along with doing nofap, you put it on steroids. Because you’ve got more time, more energy due to nofap, you start doing exercises, getting enough sleep, watching the type of food you eat, then, plus not losing the testosterone you have, you are rapidly building more.

What I want to point out is that all the roads have a common denominator. And that denominator is nofap.

If you still believe that nofap doesn’t lead to testosterone increase, or that constant ejaculation doesn’t lead to decrease in your T-levels, then you should ask professional boxers like Mike Tyson, David Haye, and Manny Pacquaio… They know better.

To get a higher level of testosterone when you’re on NoFap, to get the deep voice you’ve always wanted, to build lean muscles, get the body that makes ladies blush, check out this all-natural FDA-approved and totally safe Non-steroid product. 

Who is Nofap meant for?

In case you are wondering at this stage, the type of people that nofap is meant for, then let me answer that question.

If you feel like you watch porn or masturbate too much (like thrice in a week), then you should definitely do the nofap challenge.

Also, I personally feel that everyone should do this at one point in their lives and see what that “other version of themselves” looks like.

The other version I’m talking about is that version that is free of the confines and burden that sex imposes on us physically, emotionally and most importantly, mentally. Be it the physical kind of sex or the virtual kind.

It is necessary to point out at this juncture that I’m not advocating for celibacy. And nofap in all its definitions is quite different from cellibacy. It is simply a way to re-calibrate or rewire the brain that has built huge neural pathways to porn, sex, masturbation and orgasm.

If after reading all this, thoughts like; “this is bulls**t” or “this is a waste of time” or “this is just some hyper-sexual boys looking for their next obsessive pet project” , and the likes keeps coming to your head, then, I ABSOLUTELY and DEFINITELY recommend that you try the nofap challenge.


Because all those dialogues are just your brain trying to keep you stuck in that compulsive and addiction cycle.

Are you a porn, masturbation addict, or BOTH

Don’t watch any type of porn for a week. Any type of porn includes hardcore or softcore porn, sexy images, gifs, romance novels or stories (mostly for girls) or just thinking porn thoughts and fantasizing in a porn-related way. If you are able to do this easily without much discomfort, then you are not addicted YET.

Masturbation; the birth child of porn watching

Masturbation in “moderation” for men is an healthy act. I have still not come across a study that says otherwise.

The definition of “moderation” is dependent on the individual and it’s not something that can be easily defined due to anatomical or belief differences.

In his book No More Mr Nice Guy by Dr Glover, he talked about healthy masturbation without any external stimulant only with the touch and sensation of the hand and this is a very good technique for people recovering from porn addiction and want to reset after a long term abstinence from PMO (Porn Masturbation and Orgasm).

But stroking your stuff without the stimulation of porn is quite hard and less enjoyable compared to using porn or fantasizing with porn.

The notable benefit that most people hang on to health-wise when it comes to masturbation is that it prevents prostate cancer in men.

Are you fighting prostate cancer EVERYDAY?

Maybe you are in a corner of your room holding your john john and saying to yourself “oh man, I gotta fight this prostate cancer”, “gotta clean out this tube”.

I know prostate cancer is a serious disease that is not to be taken lightly but let me ask you this;

“do you have to fight prostate cancer EVERYDAY?”

At this rate, you will probably go blind as our fathers used to say and you’ll probably fight prostate cancer till you die.

I have found that when you watch porn, the next thing that results from it is masturbation and eventually orgasm. The three go hand in hand. No pun intended.

This is the most devastating and addictive form of masturbation (PMO). What most people do not know is that masturbation in itself is an addictive act.

It can lead to the desensitization of the penis, especially with the death grip (masturbating without any lubrication) which can enhance erectile dysfunction in men.

Closing remarks on the health benefits of nofap

Funny how many people still call Nofap “bro science”.

“Those people” in my opinion are people that are too afraid to try it, or too afraid that they might not be able to live without porn.

But let me ask you this;

What would you do with a slight increase in your motivation towards your goals?

What would that extra Edge, Energy and Time mean to you?

Why I would like you to rethink considering nofap is that if you can picture a world without porn, or at least without porn addiction, a world without masturbation addiction, everybody would be the best version of themselves.

Everybody would be as we were  intended to be without the porn and masturbation that we use to imprison ourselves which is literally zapping our energy, time and manliness.

Please, if you have any question, a contribution to make or you would just like to share your experience with nofap, drop it in the comment section below.

PS: As regards your willpower, if you would like to know how it works, and how to boost it specifically for nofap, you can get this manual I’ve written here!!!

Sources and Footnotes

  1. This was one of the studies that exposed the world to the evidence of porn addiction as a compulsive disorder. Brain Structure and Functional Connectivity Associated With Pornography Consumption: The Brain on Porn.
  2. This was what got the attention of most porn addicts to the idea that porn can be addictive. And not only that, it can be robbing them of their erections.

13 thoughts on “10 NoFap Benefits that will change your life forever!”

  1. Hi Frank,

    Came across this article today while i was again searching for the theory behind nofap. I tried this challenge 4 years ago and i think my longest streak was 20 days or so. I litteraly felt more energized less social anxiety and less clouded in thinking. But somehow i relapsed despite the benefits and slowly became a freq fapper again. Now 4 years later due to other direct circumstances and work I am burned out and finding a way to recover my health. I have been eating healthy for weeks meditating for 2 months straight and sleeping for 10 hours a day, less computer time and working out and even had therapy but still the energy isn’t there and i find it hard to motivate myself and i was thinking maybe a should try the nofap challenge again. Maybe this is the last piece of the puzzle and reading your article i quite convinced it is. So due to holiday in nature i am 7 days fapfree and planning to proceed. I think due to meditation experience and the fed up with my situation vibe I might have a strong attempt this time. Anyways cheers for the good content and if you like I keep you posted about my progress.

    • Hello Roach

      I am very happy that my article helped you fill the gaps on what you need to do. Also, I am happy you are trying to do the nofap challenge again. The meditation and the “need” to do nofap WILL DEFINITELY help you go a long way. Doing nofap to me is a way of taking charge of one’s life and reclaiming the energy that is being wasted everyday. I wish you success on your nofap journey.

      And I will DEFINITELY love for you to keep me posted about your progress. You can use this comment thread if you feel like sharing your journey with others. Also, you can send me a personal mail, or use the contact page on the website for your privacy. But by all means, let me know how it goes.


  2. I was porn pic addict from last 5 years. im 21. but i didn’t musterbate ( cause i didn’t know how to do it) , i had wet dreams regularly , but 6 months ago i started muterbation. it bacame a habit. i last went 38 days. but my mind did some trick and i relapsed. i know what are the withdrawals and i also know how to straggle,, the thing is i’m single and want to be single ( for some reason) , if my sexual desires will eventually win out, and might be expressed in ways i did not anticipate. i will be highly oblighted if you give me your valuable advice.

    • Hello ps,

      The mind always plays tricks to get us back to the addiction cycle. What you need is willpower and most importantly, you need to find another outlet for the sexual desires since you are planning on staying single. It could be into your education, or your work, or learning something you are passionate about. I would recommend you get my manual, which will teach you how to increase your willpower tremendously and how to defeat PMO addiction permanently. You can get it here. If you don’t feel like doing that, read this post I wrote on how to succeed in nofap if you haven’t already.

      I wish you all the best in all your endeavors

  3. I have a bodybuilding magazine from years ago where a Indian Dr stated pretty these benefits. Suprisingly the article is from around early 90’s late 80’s. Its a pity that even though dr’;s have been claiming these benefits for years – it has not become common knowledge all these years later. He mentioned that anxiety goes up if you are over sexed and testosterone levels improve from abstinence.


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