Course Content
Welcome & Getting Started with Your Diabetes Guard Kit
Welcome to your 30-Day Diabetes Guard Reset Program! ЁЯОЙ In this lesson, you will: 1) Learn how to check and prepare your Herbal Kit. 2) Understand your daily 5-step routine. 3) Get simple diet guidelines. 4) Note important points before starting. 5) Resources (Attachments): Wellness Chart: тАЬGetting Started тАУ Daily Routine PlannerтАЭ Checklist for Herbal Shot + Kayashram + Asana + Meditation. Weekly meal planning space. Points to remember. Journal Template (Printable PDF): Daily notes: тАЬHerbal Shot тЬФ / Exercise тЬФ / Meditation тЬФ / Diet тЬФ.тАЭ
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Welcome & Getting Started with Your Diabetes Wellness Kit
Getting Started – Daily Routine Planner
Day 1: Detox Begins тАУ Pawanmuktasana & Deep Breathing
Welcome to Day 1 of your 30-Day Diabetes Guard Reset Program! ЁЯМ┐ Today we begin the Detox Phase (Tulsi Mulethi тАУ Days 1тАУ10). In this lesson, you will: Learn how to take your first herbal shot (Tulsi Mulethi). Warm up your body with Kayashram gentle stretches. Practice Pawanmuktasana (Gas Release Pose) to aid digestion. End with deep belly breathing for relaxation and detox. Get your Lifestyle Tip of the Day to support cleansing.
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Day 1 – 5 Steps to follow Today
Day 1 Kayshram – 1 (Click to See Exercise)
Day 1 Kay Shram – 2 (Click to See Exercise)
Day 1 Kayshram – 3 (Click to See Exercise)
Day 1 Kayklesh – 1 (Click to See Asan Pose)
Day 1 Kayklesh -2 (Click to See Asan Pose)
Day 1 Kayotsarg (Click and sit in Meditation)
Day 2: Flexibility & Flow тАУ Neck & Shoulder Warm-Up + Marjariasana (Cat-Cow Pose)
Welcome to Day 2 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. Today we continue the Detox Phase (Tulsi Mulethi тАУ Days 1тАУ10). In this lesson, you will: Begin with Neck & Shoulder Warm-Up to release stiffness. Learn Marjariasana (Cat-Cow Pose) to improve spine flexibility and digestion. End with calming breath awareness for detox support. Apply your Lifestyle Tip of the Day for deeper cleansing.
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Day 2 – 5 Steps to follow Today
Day 2 Kayshram 1 Neck Stretch Up Down Right Left
Day 2 Kayshram 2 Ear Drop
Day 2 Kayshram 3 Shoulder Up and Down
Day 2 Kayshram 4 Shoulder Rotate Forward and Backward
Day 2 Kayshram 5 Neck Hand Stretch
Day 2 KayShram 6 Neck Hand Back Stretch
Day 2 Kayshram 7 Neck Elbow Rotate
Day 2 Kayshram Dog Stretch
Day 2 Kayshram Cat Stretch
Day 2 Kayshram Cat Cow Pose
Day 2 Kayklesh Gurudev
Day 2 Kayotsarg Meditation
Day 3: Twisting for Detox тАУ Side Bend Warm-Up + Ardha Matsyendrasana (Half Spinal Twist)
Welcome to Day 3 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. Today, we continue the Detox Phase (Tulsi Mulethi тАУ Days 1тАУ10). In this lesson, you will: Practice Side Bend Warm-Up to stretch the waist and lungs. Learn Ardha Matsyendrasana (Half Spinal Twist) to massage abdominal organs and aid detox. End with calming Kayotsarg breathing. Apply your Lifestyle Tip of the Day to support cleansing.
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Day 3 Checklist
Day 3 Kayshram 1 Side Bend
Day 3 Kayshram & Kayklesh Ardh Matsyendra
Day 3 Kayotsarg
Day 3 Meditation
Day 4: Strength & Balance тАУ Forward Bend Warm-Up + Tadasana (Mountain Pose)
Welcome to Day 4 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are still in the Detox Phase (Tulsi Mulethi тАУ Days 1тАУ10). In this lesson, you will: Practice Forward Bend Warm-Up to stretch hamstrings and activate blood circulation. Learn Tadasana (Mountain Pose) for posture, balance, and lung expansion. Relax with Kayotsarg breathing. Apply your Lifestyle Tip of the Day for gentle cleansing.
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Day 4 Checklist
Day 4 Kayshram 1
Day 4 Kayshram 2
Day 4 Kayshram 3
Day 4 Kayshram 4
Day 4 Kayshram 5
Day 4 Kayshram 6
Day 4 Kayshram 7
Day 4 Kayshram 8
Day 4 Kayshram 9
Day Kayshram 10
Day 4 Kayshram 11
Day 4 Kayshram 12
Day 4 Kayshram 13
Day 4 Kayklesh Tadasan
Day 4 Kayklesh Tiryak tadasan
Day 4 Kayotsarg
Day 5: Strengthen Joints тАУ Wrist & Ankle Rotations + Vajrasana
Welcome to Day 5 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐ Today we continue the Detox Phase (Tulsi Mulethi тАУ Days 1тАУ10). In this lesson, you will: Take your daily Tulsi Mulethi herbal shot. Perform Kayashram wrist and ankle rotations to improve circulation. Practice Vajrasana (Thunderbolt Pose) to aid digestion and metabolism. End with calming breath awareness in Kayotsarg meditation. Learn a simple lifestyle tip for better digestion.
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Day 5 Checklist
Day 5 Kayshram Wrist Yoga
Day 4 Kayklesh
Day 6 Kayotsarg
Day 6: Energize & Strengthen тАУ Full-Body Stretch + Setubandhasana (Bridge Pose)
Welcome to Day 6 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are in the Detox Phase (Tulsi Mulethi тАУ Days 1тАУ10). In this lesson, you will: Practice a Full-Body Stretch to release morning stiffness and activate circulation. Learn Setubandhasana (Bridge Pose) to strengthen the spine and stimulate abdominal organs. Conclude with Kayotsarg deep breathing for relaxation. Apply your Lifestyle Tip of the Day for better detox results.
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Day 6 Checklist
Day 6 Kayshram
Day 6 Kayshram 2
Day 6 Kayshram 3
Day 6 Kayshram 4
Day 6 Kayshram 5
Day 6 Kayshram 6
Day 6 Kayshram 7
Day 6 Kayklesh Setubandh Asana
Day 7: Detox Review + Self-Check Quiz Breath Work
Welcome to Day 7 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. Today is a review and reflection day. YouтАЩve completed one full week of your Detox Phase with Tulsi Mulethi herbal shots, Kayashram warm-ups, Kayklesh asanas, and Kayotsarg meditations. In this lesson, you will: Reflect on your progress so far. Check your habits and consistency with a Mini Self-Assessment Quiz. Reinforce your detox lifestyle with todayтАЩs tip.
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Day 7 Checklist
Day 7 Detox Review Quiz
Day 7 KAyshram 1 Complete Breathing
Day 7 Kayshram 2 Kapalbhati
Day 7 Kayshram 3 Bhasrika Pranayam
Day 7 Kayshram 4 Anulom Vilom
Day 7 Kayklesh 5 Bhramari Pranayam
Day 7 Kayshram Gurudev
Day 7 Kayotsarg
Day 8: Open the Lungs тАУ Breathing Warm-Up + Bhujangasana (Cobra Pose)
Welcome to Day 8 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are still in the Detox Phase (Tulsi Mulethi тАУ Days 1тАУ10). In this lesson, you will: Start with a Breathing Warm-Up to energize the lungs. Learn Bhujangasana (Cobra Pose) to stretch the spine and stimulate abdominal organs. End with Kayotsarg meditation on breath awareness. Apply your Lifestyle Tip of the Day to strengthen digestion and detox.
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Day 8 Checklist
Day 8 Kayklesh Walking Workout
Day 8 KayShram Side Stretch
Day 8 Kayklesh Bhujangasan
Day 8 KayKlesh Anahat
Day 8 Kayshram Relax
Day 8 Kayklesh Salbhasan
Day 8 Kayklesh Adhomukh Vajrasan
Day 8 Kayklesh Dhanurasan
Day 8 Kay Klesh Diamond
Day 9: Relax & Restore тАУ Core Activation Warm-Up + Shashankasana (Child Pose)
Welcome to Day 9 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are moving towards the end of the Detox Phase (Tulsi Mulethi тАУ Days 1тАУ10). In this lesson, you will: Do a short Core Activation Warm-Up to strengthen digestion and stability. Practice Shashankasana (Child Pose) for deep relaxation and stress relief. End with Kayotsarg calming breath meditation. Apply your Lifestyle Tip of the Day to support natural cleansing.
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Day 9 Checklist
Day 9 Kayshram 1
Day 9 Kayshram
Day 9 Kayshram
Day 9 Kayshram Titliyasan
Day 9 Kayshram Hindolasan
Day 9 Kayklesh Shashankasan
Day 9 Kayotsarga Mudra
Day 9 Kayotsarg Gurudev
Day 10: Detox Recap + Guided Meditation (Detox Visualization)
Congratulations! ЁЯОЙ YouтАЩve reached the final day of the Detox Phase (Tulsi Mulethi тАУ Days 1тАУ10) in your 30-Day Diabetes Guard Reset Program ЁЯМ┐. Today, we will: Recap all the practices youтАЩve learned in this phase. Reinforce the importance of daily routine with herbal shots, Kayashram warm-ups, Kayklesh asanas, and Kayotsarg meditation. Practice a Guided Detox Visualization Meditation to mentally and emotionally cleanse the body. Reflect on progress with your Lifestyle Tip of the Day.
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Day 10 Checklist
Day 10 Kayshram Body Warm UP
Day 10 Kayklesh Surya Namaskar
Day 10 Kayshram Gurudev
MODULE 2: Phase 2: Welcome to Phase 2: Metabolism Boost with Gurmar Methi
You are now entering Phase 2: Metabolism Boost (Days 11тАУ20) with the Gurmar Methi herbal shots. This phase is designed to activate digestion, balance appetite, and energize your metabolism. In this lesson, you will: Learn how to start using your second herbal shot (Gurmar Methi). Understand the daily focus of Phase 2. Set your intentions for the next 10 days.
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Second Phase
Day 11: Metabolism Activation тАУ Dynamic Warm-Up + Dhanurasana (Bow Pose)
Welcome to Day 11 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. Today we begin the Metabolism Boost Phase (Days 11тАУ20) with Gurmar Methi herbal shots. This phase will strengthen digestion, balance appetite, and energize metabolism. In this lesson, you will: Take your first Gurmar Methi herbal shot. Practice a Dynamic Warm-Up to energize the body. Learn Dhanurasana (Bow Pose) to activate metabolism and strengthen digestion. Conclude with Kayotsarg meditation (7 mins). Apply your Lifestyle Tip of the Day for boosting metabolism.
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Day 11 Check list
Day 11 Kayshram Warm Up
Day 11 Kayshram 1 Vrikshasan
Day 11 Kayshram 2 Trikonasana
Day 11 Kayshram Ardh Chakrasan
Day 11 Kayshram Padhastasan
Day 11 Kayshram Bhujangasan
Day 11 Kayshram salabhasan
Day 11 Kayshram 3 Setubandha Asan
Day 11 Dhanurasan Warm Up
Day 12: Improve Digestion тАУ Twisting Warm-Up + Vakrasana (Seated Twist)
Welcome to Day 12 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are in the Metabolism Boost Phase (Days 11тАУ20) with Gurmar Methi herbal shots. Today, weтАЩll focus on digestion and sugar balance through gentle twisting exercises. In this lesson, you will: Take your Gurmar Methi herbal shot. Practice a Twisting Warm-Up to loosen the spine and massage abdominal organs. Learn Vakrasana (Seated Twist) for improved digestion and metabolism. Conclude with Kayotsarg meditation (7 mins). Apply your Lifestyle Tip of the Day to strengthen your progress.
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Day 12 Checklist
Day 12 Kayshram 1 Warm Up
Day 12 Kayshram Supt Vakrasana
Day 12 Kayshram Supt Vakrasan 2
Day 12 Kayklesh Vakrasana
Day 12 Chal Vakrasan
Day 12 Kayotsarga Gurudev
Day 12 Kayshram Uttishtha Vakrasana
Day 13 Day 13: Review + Quiz (metabolism habits).
Welcome to Day 13 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. YouтАЩve now completed 2 days of dynamic practices in the Metabolism Boost Phase (Days 11тАУ20, Gurmar Methi). Today is a checkpoint day to: Reflect on your metabolism and digestion habits. Assess your consistency with herbal shots, warm-ups, asanas, and meditation. Take a short quiz to track your progress. Apply a new Lifestyle Tip for metabolism balance.
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Day 13 Checklist and Quiz
Day 13 Quiz
Day 13 Kayshram 1 Warm Up
Day 13 Kayshram Warm Up 2
Day 13 Kayshram 3 Warm up 3
Day 13 Kayshram Warm up 4
Day 13 Kayshram Warmup 5
Day 13 Kayshram Warm Up 6
Day 13 Kayshram Warm up 7
Day 13 Kayshram Warm up 8
Day 13 Kayshram Warm up 9
Day 13 Kayshram Warm up 10
Day 13 Kayshram Warm up 11
Day 13 Kayshram Warm up 12
Day 13 Kayshram warm Up 13
Day 13 Kayshram Warmup 14
Day 13 Kayshram Warm up 15
Day 13 Kayshram Gurudev
Day 14 Day 14: Energy Warm-Up + Chakrasana Prep (Bridge flow).
Welcome to Day 14 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are in the Metabolism Boost Phase (Days 11тАУ20, Gurmar Methi). TodayтАЩs focus is to energize your body and prepare your spine for strength and flexibility. In this lesson, you will: Take your Gurmar Methi herbal shot. Perform an Energy Warm-Up to activate blood flow and boost stamina. Learn Chakrasana Prep (Bridge Flow) to strengthen spine, improve digestion, and stimulate metabolism. Conclude with Kayotsarg meditation (7 mins). Apply your Lifestyle Tip of the Day to maintain metabolism balance.
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Day 14 Checklist
Day 14 Kayshram Tadasan
Day 14 Kayshram Chakrasan Preparation
Day 14 Kayshram 2 Ardh Chakrasana
Day 14 Kayshram Chakrasana with Support
Day 14 Kayshram Chakrasan
Day 14 Kayklesh Gurudev
Day 15: Open Energy Channels тАУ Digestive Warm-Up + Ustrasana (Camel Pose)
Welcome to Day 15 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are in the Metabolism Boost Phase (Days 11тАУ20, Gurmar Methi). TodayтАЩs session focuses on activating digestion and opening energy channels in the body. In this lesson, you will: Take your Gurmar Methi herbal shot. Practice a Digestive Warm-Up to stimulate abdominal organs. Learn Ustrasana (Camel Pose) to expand chest, improve digestion, and regulate sugar balance. Conclude with Kayotsarg meditation (7 mins). Apply your Lifestyle Tip of the Day for metabolism support.
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Day 15 Checklist
Day 15 Kayshram Tadasan
Day 15 Kayshram Trikonasan
Day 15 Kayshram Ardha Chakrasana
Day 15 Kayshram UStrasan
Day 15 Kayshram Bhadrakonasan
Day 15 Kayshram Supt Natrajasan
Day 15 Kayshram Shashankasan
Day 15 Kayshram Shavasan
Day 16: Boost Vitality тАУ Dynamic Stretches + Surya Namaskar (Gentle Flow)
Welcome to Day 16 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are in the Metabolism Boost Phase (Days 11тАУ20, Gurmar Methi). TodayтАЩs practice focuses on full-body movement, breath coordination, and energy activation through a gentle Surya Namaskar flow. In this lesson, you will: Take your Gurmar Methi herbal shot. Perform Dynamic Stretches to warm up the body. Learn a Gentle Surya Namaskar flow (6 steps simplified) to activate metabolism. Conclude with Kayotsarg meditation (7 mins). Apply your Lifestyle Tip of the Day for balanced metabolism.
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Day 16 Checklist
Day 16 Kayshram Surya Namaskar
Day 16 KAyshram 1 Complete Breathing
Day 16 Kayshram 2 Kapalbhati
Day 16 Kayshram 3 Bhasrika Pranayam
Day 16 Kayshram 4 Anulom Vilom
Day 16 Kayklesh 5 Bhramari Pranayam
Day 16 Kayotsarg Meditation
Day 16 Kayshram Shavasan
Day 17: Review + Quiz on Energy & Food Balance
Welcome to Day 17 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. You are moving steadily through the Metabolism Boost Phase (Days 11тАУ20, Gurmar Methi). Today is a reflection and accountability day where you will: Review your energy and food habits this week. Take a Mini Self-Check Quiz to measure progress. Learn a Lifestyle Tip to strengthen your metabolism.
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Day 17 Checklist and Quiz
Day 17 Kayshram Cat Cow Pose
Day 17 Kayshram Bhujangasan
Day 17 Kayshram Adho Naukasan
Day 17 Bhramari in Makarasan
Day 17 Kayshram Matsyasana
Day 17 Kayshram Supt Natrajasan
Day 17 Kayshram Shashankasan
Day 17 Kayshram Shavasan
Day 18: Strengthen Core тАУ Core Activation Warm-Up + Naukasana (Boat Pose)
Welcome to Day 18 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are in the Metabolism Boost Phase (Days 11тАУ20, Gurmar Methi). TodayтАЩs practice focuses on strengthening the core muscles, stimulating the pancreas, and improving digestion and sugar balance. In this lesson, you will: Take your Gurmar Methi herbal shot. Perform a Core Activation Warm-Up to prepare abdominal muscles. Learn Naukasana (Boat Pose) to activate digestion and metabolism. Conclude with Kayotsarg meditation (7 mins). Apply your Lifestyle Tip of the Day for core strength and sugar stability.
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Day 18 Checklist
Day 18 Kayshram Tadasan
Day 18 Kayshram Hasta Padasan
Day 18 Kayshram Konasan
Day 18 Kayshram Naukasana
Day 18 Kayshram Setubandhasan 2
Day 18 Kayshram Supt Natrajasan
Day 18 Kayshram Shashankasan
Day 18 Kayshram Shavasana
Day 19: Balance & Flexibility тАУ Breathing Warm-Up + Trikonasana (Triangle Pose)
Welcome to Day 19 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are in the Metabolism Boost Phase (Days 11тАУ20, Gurmar Methi). TodayтАЩs practice combines breathing techniques with Trikonasana (Triangle Pose) to improve flexibility, stimulate digestion, and balance energy. In this lesson, you will: Take your Gurmar Methi herbal shot. Perform a Breathing Warm-Up to energize and prepare the lungs. Learn Trikonasana (Triangle Pose) to stretch the spine, stimulate abdominal organs, and balance metabolism. Conclude with Kayotsarg meditation (7 mins). Apply your Lifestyle Tip of the Day for better digestion and energy.
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Day 19 Checklist
Day 19 Trikonasana
Day 19 Kayshram Vyagrasan
Day 19 Kayshram Vyagrasan 2
Day 19 Kayshram Uttistha Vakrasan
Day 19 Kayshram Supt Natrajasan
Day 19 Kayshram Shashankasan
Day 19 Kayotsarg Meditation
Day 20: Phase 2 Recap + Fire & Energy Meditation
Congratulations! ЁЯОЙ YouтАЩve completed 10 full days of Phase 2 тАУ Metabolism Boost with Gurmar Methi. This phase helped you strengthen digestion, balance appetite, and energize metabolism with daily herbal shots, Kayashram warm-ups, Kayklesh asanas, and Kayotsarg meditation. In todayтАЩs lesson, you will: Recap the key practices of Phase 2. Practice a Guided Meditation on Fire & Energy Visualization to strengthen inner vitality. Apply your Lifestyle Tip of the Day to carry forward your metabolic balance.
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Day 20 Checklist
Day 20 Kayshram Vyagrasan
Day 20 Kayshram Vyagrasan 2
Day 20 Kayshram Pavan Muktasan
Day 20 Kayshram Viprit Karni
Day 20 Kayshram Sarvangasan
Day 20 Kayshram Setubandhasan 2
MODULE 3: PHASE 3: Welcome to Phase 3: Sugar Regulation with Karela Jamun
Congratulations on completing the first two phases of your journey! ЁЯОЙ You are now entering the final 10 days of the 30-Day Diabetes Guard Reset Program: Phase 3 тАУ Sugar Regulation with Karela Jamun ЁЯМ┐. This phase is designed to regulate blood sugar levels, strengthen the pancreas, and bring lasting balance through herbal support, focused asanas, and deeper meditation. In this lesson, you will: Learn how to start using your third herbal shot (Karela Jamun). Understand the goals and daily lesson structure of Phase 3. Set your intentions for the final 10 days.
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Module 3 Checklist
Day 21: Activate Pancreas тАУ Breathing Warm-Up + Mandukasana (Frog Pose)
Welcome to Day 21 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. You are now beginning Phase 3: Sugar Regulation with Karela Jamun herbal shots. TodayтАЩs focus is on stimulating the pancreas and abdominal organs to help regulate sugar levels naturally. In this lesson, you will: Take your Karela Jamun herbal shot. Perform a Breathing Warm-Up to oxygenate and prepare the body. Learn Mandukasana (Frog Pose) to activate the pancreas and aid digestion. Conclude with Kayotsarg meditation (10 mins). Practice a Daily Affirmation for sugar balance. Apply your Lifestyle Tip of the Day.
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Day 21 Checklist
Day 21 Kayshram Mandukasan
Day 22: Calm & Cleanse тАУ Forward Bend Warm-Up + Paschimottanasana (Seated Forward Bend)
Welcome to Day 22 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are in the Sugar Regulation Phase (Days 21тАУ30, Karela Jamun). TodayтАЩs practice focuses on forward bends to relax the nervous system, stimulate digestion, and regulate sugar levels. In this lesson, you will: Take your Karela Jamun herbal shot. Perform a Forward Bend Warm-Up to stretch the spine and hamstrings. Learn Paschimottanasana (Seated Forward Bend) for digestion and pancreas stimulation. Conclude with Kayotsarg meditation (10 mins). Practice a Daily Affirmation for inner calm and balance. Apply your Lifestyle Tip of the Day for sugar regulation.
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Day 22 Checklist
Day 22 Kayshram Pashchimottanasan
Day 23: Deep Detox тАУ Twists + Ardha Matsyendrasana (Half Spinal Twist Advanced)
Welcome to Day 23 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are in the Sugar Regulation Phase (Days 21тАУ30, Karela Jamun). TodayтАЩs focus is on advanced spinal twisting, which massages the pancreas, liver, and kidneys to support sugar regulation and detoxification. In this lesson, you will: Take your Karela Jamun herbal shot. Perform gentle Twisting Warm-Ups to loosen the spine. Practice Ardha Matsyendrasana (Advanced Half Spinal Twist) for pancreas stimulation and detox. Conclude with Kayotsarg meditation (10 mins). Repeat your Daily Affirmation for sugar balance. Apply your Lifestyle Tip of the Day for better results.
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Day 23 Checklist
Day 23 Kayshram Ardha Matsyendra
Day 24: Find Your Balance тАУ Balance Warm-Up + Vrikshasana (Tree Pose)
Welcome to Day 24 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are in the Sugar Regulation Phase (Days 21тАУ30, Karela Jamun). TodayтАЩs practice focuses on balance, concentration, and stability тАФ qualities that support emotional calm and steady sugar levels. In this lesson, you will: Take your Karela Jamun herbal shot. Perform a Balance Warm-Up to prepare your body and mind. Learn Vrikshasana (Tree Pose) for stability, focus, and sugar regulation. Conclude with Kayotsarg meditation (10 mins). Practice your Daily Affirmation for balance. Apply your Lifestyle Tip of the Day.
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Day 24 Checklist
Day 24 Kayshram Vrikshasan
Day 24 Kayklesh Sahsrar chakra
Day 25: Review + Quiz on Sugar Regulation Habits and & Chakra Mudra
Welcome to Day 25 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. YouтАЩve now completed 4 days of practice in the Sugar Regulation Phase (Days 21тАУ30, Karela Jamun). Today is a review and accountability checkpoint to: Reflect on your sugar regulation habits. Assess your consistency with herbal shots, asanas, meditation, and lifestyle tips. Take a Mini Quiz to evaluate your progress. Apply a new Lifestyle Tip for steady sugar control.
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Day 25 Checklist and Quiz
Day 25 Kayklesh Agya Chakra
Day 26: Release & Regulate тАУ Core Warm-Up + Advanced Pawanmuktasana with Breath Focus
Welcome to Day 26 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are in the Sugar Regulation Phase (Days 21тАУ30, Karela Jamun). TodayтАЩs session combines core warm-ups and advanced Pawanmuktasana with breath awareness, which helps stimulate digestion, regulate sugar, and release toxins. In this lesson, you will: Take your Karela Jamun herbal shot. Perform a Core Warm-Up to activate the abdomen. Practice Pawanmuktasana (Advanced Wind-Relieving Pose with Breath Focus) to massage pancreas and intestines. Conclude with Kayotsarg meditation (10 mins). Repeat your Daily Affirmation for sugar balance. Apply your Lifestyle Tip of the Day for better regulation.
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Day 26 Checklist
Day 26 Kayshram Advanced Pawanmuktasan
Day 27 Kayklesh Vishuddhi Chakra
Day 27: Review + Quiz on Sugar Regulation Progress
Welcome to Day 27 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. YouтАЩve been practicing in the Sugar Regulation Phase (Days 21тАУ30, Karela Jamun). Today is a checkpoint lesson where you will: Review your sugar-regulating habits. Reflect on changes in energy, digestion, and stress levels. Take a Mini Quiz to track progress and consistency. Apply a Lifestyle Tip to deepen your sugar balance.
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Day 27 Checklist
Day 27 Kayklesh Anahat chakra
Day 28: Deep Relaxation тАУ Shavasana + Kayotsarg Extended Meditation (15 mins)
Welcome to Day 28 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are in the Sugar Regulation Phase (Days 21тАУ30, Karela Jamun). TodayтАЩs practice focuses on stress release and deep relaxation, which are vital for maintaining healthy sugar levels and emotional balance. In this lesson, you will: Take your Karela Jamun herbal shot. Practice Shavasana (Corpse Pose) for full-body relaxation. Go deeper into Kayotsarg Extended Meditation (15 mins) to release tension and balance sugar. Repeat your Daily Affirmation for healing. Apply your Lifestyle Tip of the Day for sugar regulation.
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Day 28 Checklist
Day 28 Kayklesh Manipur Chakra
Day 28 Kayotsarga Shavasan
Day 29: Pranayama for Sugar Balance тАУ Anulom Vilom + Bhramari
Welcome to Day 29 of your 30-Day Diabetes Guard Reset Program ЁЯМ┐. We are in the Sugar Regulation Phase (Days 21тАУ30, Karela Jamun). TodayтАЩs practice is focused on Pranayama (breathwork), which calms the nervous system, reduces stress hormones, and supports natural sugar balance. In this lesson, you will: Take your Karela Jamun herbal shot. Practice Anulom Vilom (Alternate Nostril Breathing) to balance energy. Practice Bhramari (Humming Bee Breath) to calm the mind and lower stress. Conclude with Kayotsarg meditation (10 mins). Repeat your Daily Affirmation for sugar control. Apply your Lifestyle Tip of the Day.
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Day 29 Checklist
Day 29 Kayklesh Complete Breathing
Day 29 Kayklesh 2 Kapalbhati
Day 29 Kayklesh 3 Bhastrika
Day 29 Kayklesh 4 Anulom vilom
Day 30 Kayklesh 5 Bhramari
Day 29 Kayklesh Swadhishthan Chakra
Day 29 Kayklesh Gurudev
Day 30: Final Recap + Self-Assessment + Certificate Celebration
Congratulations! ЁЯОЙ YouтАЩve reached Day 30 of your Diabetes Guard Reset Program ЁЯМ┐. This marks the completion of your 30-Day Journey тАФ from Detox (Tulsi Mulethi) to Metabolism Boost (Gurmar Methi) and finally Sugar Regulation (Karela Jamun). Today, weтАЩll celebrate your progress, reflect on your transformation, and complete your self-assessment quiz. At the end, youтАЩll receive your Diabetes Wellness Certificate of Completion ЁЯПЕ.
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Day 30 Checklist
Day 30 Kayklesh Mooladhar Chakra
90 Day SUKHSHATA Diabetes Wellness Program by Dr. Muni Adarsh

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  • ЁЯОЙ рклрлЗркЭ 1: ркбрк┐ркЯрлЛркХрлНрк╕ (ркдрлБрк▓рк╕рлАтАУркорлБрк▓рлЗркарлА тАУ 10 ркжрк┐рк╡рк╕) рккрлВрк░рлНркг ркХрк░рк╡рк╛ ркмркжрк▓ ркЕркнрк┐ркиркВркжркиред

  • рк╣рк╡рлЗ рккрлНрк░рк╡рлЗрк╢ ркЫрлЗ рклрлЗркЭ 2 ркорк╛ркВ: ркорлЗркЯрк╛ркмрлЛрк▓рк┐ркЭрко ркмрлВрк╕рлНркЯ (ркЧрлБрк░ркорк░ + ркорлЗркерлА рк╕рк╛ркерлЗ)ред

  • ркорлБркЦрлНркп ркзрлНркпрк╛рки тЖТ рккрк╛ркЪрки, ркнрлВркЦркирлБркВ рк╕ркВркдрлБрк▓рки, ркКрк░рлНркЬрк╛ ркЕркирлЗ ркорлЗркЯрк╛ркмрлЛрк▓рк┐ркЭрко рккрк░ред

Step 1 тАУ ркЧрлБрк░рлНркорк░ + ркорлЗркерлА рккрк░рк┐ркЪркп (1 ркорк┐ркирк┐ркЯ)

тШС ркжрк░ рк╕рк╡рк╛рк░ 20 ml ркЧрлБрк░рлНркорк░ + ркорлЗркерлА рк╣рк░рлНркмрк▓ рк╢рлЛркЯ рк▓рлЛред

ЁЯСЙ рклрк╛ркпркжрк╛:

  • ркЧрлБрк░ркорк░ тЖТ рк╢рлБркЧрк░ ркорлЗркЯрк╛ркмрлЛрк▓рк┐ркЭрко рк╕ркВркдрлБрк▓рк┐ркд ркХрк░рлЗ, ркорлАркарлБркВ ркЦрк╛рк╡рк╛ркирлА ркИркЪрлНркЫрк╛ ркУркЫрлА ркХрк░рлЗред

  • ркорлЗркерлА тЖТ рккрк╛ркЪркиркорк╛ркВ ркоркжркж ркХрк░рлЗ, ркКрк░рлНркЬрк╛ рк╡ркзрк╛рк░рлЗред

Step 2 тАУ рклрлЗркЭ 2 ркирк╛ рк▓ркХрлНрк╖рлНркпрлЛ

  • рккрк╛ркЪрки ркоркЬркмрлВркд ркХрк░рк╡рлБркВ тЖТ рккрлЛрк╖ркХ ркдркдрлНркдрлНрк╡рлЛркирлБркВ рк╕рк╛рк░рлБркВ рк╢рлЛрк╖ркгред

  • ркнрлВркЦркирлБркВ рк╕ркВркдрлБрк▓рки тЖТ ркорлАркарк╛ркИркирлА ркдрк▓ркк ркУркЫрлА ркХрк░рк╡рлАред

  • ркорлЗркЯрк╛ркмрлЛрк▓рк┐ркЭрко рк╕ркХрлНрк░рк┐ркп ркХрк░рк╡рлБркВ тЖТ рк╢рлБркЧрк░ рк▓рлЗрк╡рк▓ рк╕ркВркдрлБрк▓рк┐ркд, рк╢рк░рлАрк░ ркКрк░рлНркЬрк╛рк╡рк╛рки рк░рк╣рлЗред

Step 3 тАУ ркжрлИркирк┐ркХ рккрк╛ркаркирлБркВ ркорк╛рк│ркЦрлБркВ

  • рк╣рк░рлНркмрк▓ рк╢рлЛркЯ (ркЧрлБрк░ркорк░ + ркорлЗркерлА)ред

  • ркХрк╛ркпрк╛рк╢рлНрк░рко (ркбрк╛ркпркирк╛ркорк┐ркХ рк╡рлЛрк░рлНрко-ркЕркк)ред

  • ркХрк╛ркпркХрлНрк▓рлЗрк╢ ркЖрк╕рки (ркерлЛркбрк╛ркВ ркПркбрк╡рк╛ркирлНрк╕рлНркб)ред

  • ркХрк╛ркпрлЛркдрлНрк╕рк░рлНркЧ ркзрлНркпрк╛рки (7 ркорк┐ркирк┐ркЯ)ред

  • ркжрк┐ркиркирлА рк▓рк╛ркЗрклрк╕рлНркЯрк╛ркЗрк▓ ркЯрлАрккред

  • ркжрк░ ркдрлНрк░рлАркЬрлЗ ркжрк┐рк╡рк╕рлЗ ркирк╛ркирлБркВ ркХрлНрк╡рк┐ркЭ тЖТ ркЬрк╛ркд-ркЬрк╡рк╛ркмркжрк╛рк░рлА ркЕркирлЗ рк╢рк┐рк╕рлНркд ркорк╛ркЯрлЗред

Step 4 тАУ рк╕ркВркХрк▓рлНркк ркиркХрлНркХрлА ркХрк░рк╡рлЛ

ркдркорк╛рк░рк╛ ркЬрк░рлНркирк▓ркорк╛ркВ рк▓ркЦрлЛ:
тАЬркЖркЧрк▓рк╛ 10 ркжрк┐рк╡рк╕ркорк╛ркВ рк╣рлБркВ ркорк╛рк░рк╛ рк╢рк░рлАрк░ркирлЗ ркКрк░рлНркЬрк╛рк╡рк╛рки ркмркирк╛рк╡рк╡рк╛, рккрк╛ркЪрки рк╕ркВркдрлБрк▓рк┐ркд ркХрк░рк╡рк╛ ркЕркирлЗ рк╕ркдркдркдрк╛ ркЬрк╛рк│рк╡рк╡рк╛ркирлЛ рк╕ркВркХрк▓рлНркк ркХрк░рлБркВ ркЫрлБркВредтАЭ

ЁЯСЙ ркирк╡рлА ркКрк░рлНркЬрк╛ рк╕рк╛ркерлЗ рклрлЗркЭ 2 ркирлА рк╢рк░рлВркЖркд ркХрк░рлЛред

тЬЕ рккрк╛рка рк╕рлНрк░рлЛркдрлЛ

  1. ркбрлЗркЗрк▓рлА ркЪрлЗркХрк▓рк┐рк╕рлНркЯ (PDF тАУ Phase 2 Intro)

  2. ркХрлНрк╡рк┐ркХ ркЗркирлНрклрлЛ ркХрк╛рк░рлНркб тЖТ ркЧрлБрк░рлНркорк░тАУркорлЗркерлАркирк╛ рклрк╛ркпркжрк╛ ркЕркирлЗ ркбрлЗркЗрк▓рлА рклрлНрк▓рлЛред

  3. ркЬрк░рлНркирк▓ рккрлНрк░рлЛркорлНрккрлНркЯ ркХрк╛рк░рлНркб тЖТ 10 ркжрк┐рк╡рк╕ркирк╛ рк╕ркВркХрк▓рлНркк ркорк╛ркЯрлЗред

┬а

ЁЯУЦ Phase 2 тАУ Welcome Lesson

Metabolism Boost with Gurmar Methi (Days 11тАУ20)

тЬЕ Lesson Introduction

  • Celebrate completion of Phase 1: Detox (Tulsi Mulethi тАУ 10 days).

  • Transition to Phase 2: Metabolism Boost with Gurmar Methi.

  • Understand focus тЖТ digestion, appetite balance, energy, metabolism.

Step 1 тАУ Introducing Gurmar Methi (1 min)

  • Take 20 ml Gurmar + Methi herbal shot each morning.

  • Benefits:

    • Gurmar тЖТ balances sugar metabolism, reduces cravings.

    • Methi тЖТ supports digestion, improves energy.

Step 2 тАУ Goals of Phase┬а

  • Strengthen digestion тЖТ better nutrient absorption.

  • Balance appetite тЖТ reduce sugar cravings.

  • Energize metabolism тЖТ maintain sugar levels + vitality.

Step 3 тАУ Daily Lesson Structure┬а

  • Herbal Shot Instruction (Gurmar Methi).

  • Kayashram (dynamic warm-up).

  • Kayklesh Asanas (slightly advanced).

  • Kayotsarg Meditation (7 mins).

  • Lifestyle Tip of the Day.

  • Quiz every 3rd day for accountability.

Step 4 тАУ Setting Intentions

  • Write in journal:
    тАЬIn the next 10 days, I commit to energizing my body, balancing my digestion, and building consistency.тАЭ

  • Begin Phase 2 with fresh energy.

  • Daily Checklist (PDF тАУ Phase 2 Intro)

  • Quick Info Card тЖТ Gurmar Methi benefits & daily flow.

  • Journal Prompt Card тЖТ Setting 10-day intentions.

┬а

ЁЯУЦ рдЪрд░рдг 2 тАУ рд╡реЗрд▓рдХрдо рд▓реЗрд╕рди

рдореЗрдЯрд╛рдмреЙрд▓рд┐рдЬрд╝реНрдо рдмреВрд╕реНрдЯ (рдЧреБрд░реНрдорд╛рд░ + рдореЗрдереА) тАУ Day 11 рд╕реЗ 20

тЬЕ рдкрд╛рда рдкрд░рд┐рдЪрдп

  • ЁЯОЙ рдЪрд░рдг 1: рдбрд┐рдЯреЙрдХреНрд╕ (рддреБрд▓рд╕реАтАУрдореБрд▓реЗрдареА тАУ 10 рджрд┐рди) рдкреВрд░рд╛ рд╣реЛрдиреЗ рдкрд░ рдмрдзрд╛рдИред

  • рдЕрдм рдкреНрд░рд╡реЗрд╢ рд╣реИ рдЪрд░рдг 2 рдореЗрдВ: рдореЗрдЯрд╛рдмреЙрд▓рд┐рдЬрд╝реНрдо рдмреВрд╕реНрдЯ (рдЧреБрд░реНрдорд╛рд░ + рдореЗрдереА рдХреЗ рд╕рд╛рде)ред

  • рдореБрдЦреНрдп рдзреНрдпрд╛рди тЖТ рдкрд╛рдЪрди, рднреВрдЦ рдХрд╛ рд╕рдВрддреБрд▓рди, рдКрд░реНрдЬрд╛ рдФрд░ рдореЗрдЯрд╛рдмреЙрд▓рд┐рдЬрд╝реНрдо рдкрд░ред

Step 1 тАУ рдЧреБрд░реНрдорд╛рд░ + рдореЗрдереА рдХрд╛ рдкрд░рд┐рдЪрдп (1 рдорд┐рдирдЯ)

тШС рд░реЛрдЬрд╝ рд╕реБрдмрд╣ 20 ml рдЧреБрд░реНрдорд╛рд░ + рдореЗрдереА рд╣рд░реНрдмрд▓ рд╢реЙрдЯ рд▓реЗрдВред

ЁЯСЙ рдлрд╝рд╛рдпрджреЗ:

  • рдЧреБрд░реНрдорд╛рд░ тЖТ рд╢реБрдЧрд░ рдореЗрдЯрд╛рдмреЙрд▓рд┐рдЬрд╝реНрдо рдХреЛ рд╕рдВрддреБрд▓рд┐рдд рдХрд░реЗ, рдореАрдард╛ рдЦрд╛рдиреЗ рдХреА рдЗрдЪреНрдЫрд╛ рдХрдо рдХрд░реЗред

  • рдореЗрдереА тЖТ рдкрд╛рдЪрди рдореЗрдВ рдорджрдж рдХрд░реЗ, рдКрд░реНрдЬрд╛ рдмрдврд╝рд╛рдПред

Step 2 тАУ рдЪрд░рдг 2 рдХреЗ рд▓рдХреНрд╖реНрдп

  • рдкрд╛рдЪрди рдордЬрд╝рдмреВрдд рдХрд░рдирд╛ тЖТ рдкреЛрд╖рдХ рддрддреНрд╡реЛрдВ рдХрд╛ рдмреЗрд╣рддрд░ рдЕрд╡рд╢реЛрд╖рдгред

  • рднреВрдЦ рдХреЛ рд╕рдВрддреБрд▓рд┐рдд рдХрд░рдирд╛ тЖТ рдореАрдареЗ рдХреА рддрд▓рдм рдХрдо рдХрд░рдирд╛ред

  • рдореЗрдЯрд╛рдмреЙрд▓рд┐рдЬрд╝реНрдо рдХреЛ рд╕рдХреНрд░рд┐рдп рдХрд░рдирд╛ тЖТ рд╢реБрдЧрд░ рд▓реЗрд╡рд▓ рд╕рдВрддреБрд▓рд┐рдд, рд╢рд░реАрд░ рдКрд░реНрдЬрд╛рд╡рд╛рдиред

Step 3 тАУ рдбреЗрд▓реА рд▓реЗрд╕рди рд╕рдВрд░рдЪрдирд╛

  • рд╣рд░реНрдмрд▓ рд╢реЙрдЯ (рдЧреБрд░реНрдорд╛рд░ + рдореЗрдереА)ред

  • рдХрд╛рдпрд╛рд╢реНрд░рдо (рдбрд╛рдпрдирд╛рдорд┐рдХ рд╡реЙрд░реНрдо-рдЕрдк)ред

  • рдХрд╛рдпрдХреНрд▓реЗрд╢ рдЖрд╕рди (рдереЛрдбрд╝реЗ рдПрдбрд╡рд╛рдВрд╕реНрдб)ред

  • рдХрд╛рдпреЛрддреНрд╕рд░реНрдЧ рдзреНрдпрд╛рди (7 рдорд┐рдирдЯ)ред

  • рджрд┐рди рдХреА рд▓рд╛рдЗрдлрд╝рд╕реНрдЯрд╛рдЗрд▓ рдЯрд┐рдкред

  • рд╣рд░ рддреАрд╕рд░реЗ рджрд┐рди рдЫреЛрдЯрд╛ рдХреНрд╡рд┐рдЬрд╝ тЖТ рдЖрддреНрдо-рдЬрд╛рдБрдЪ рдФрд░ рдЕрдиреБрд╢рд╛рд╕рдиред

Step 4 тАУ рд╕рдВрдХрд▓реНрдк рддрдп рдХрд░рдирд╛

рдЕрдкрдиреЗ рдЬрд░реНрдирд▓ рдореЗрдВ рд▓рд┐рдЦреЗрдВ:
тАЬрдЕрдЧрд▓реЗ 10 рджрд┐рдиреЛрдВ рдореЗрдВ рдореИрдВ рдЕрдкрдиреЗ рд╢рд░реАрд░ рдХреЛ рдКрд░реНрдЬрд╛ рджреЗрдиреЗ, рдкрд╛рдЪрди рдХреЛ рд╕рдВрддреБрд▓рд┐рдд рдХрд░рдиреЗ рдФрд░ рдирд┐рд░рдВрддрд░рддрд╛ рдмрдирд╛рдП рд░рдЦрдиреЗ рдХрд╛ рд╕рдВрдХрд▓реНрдк рд▓реЗрддрд╛/рд▓реЗрддреА рд╣реВрдБредтАЭ

ЁЯСЙ рддрд╛рдЬрд╝реА рдКрд░реНрдЬрд╛ рдХреЗ рд╕рд╛рде рдЪрд░рдг 2 рдХреА рд╢реБрд░реБрдЖрдд рдХрд░реЗрдВред

тЬЕ рд▓реЗрд╕рди рд╕рдВрд╕рд╛рдзрди

  1. рдбреЗрд▓реА рдЪреЗрдХрд▓рд┐рд╕реНрдЯ (PDF тАУ Phase 2 Intro)

  2. рдХреНрд╡рд┐рдХ рдЗрдиреНрдлреЛ рдХрд╛рд░реНрдб тЖТ рдЧреБрд░реНрдорд╛рд░тАУрдореЗрдереА рдХреЗ рдлрд╛рдпрджреЗ рдФрд░ рдбреЗрд▓реА рдлреНрд▓реЛред

  3. рдЬрд░реНрдирд▓ рдкреНрд░реЙрдореНрдкреНрдЯ рдХрд╛рд░реНрдб тЖТ 10-рджрд┐рди рдХрд╛ рд╕рдВрдХрд▓реНрдк рд▓рд┐рдЦрдиреЗ рд╣реЗрддреБред

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