https://www.optimizewithsophia.com/blog daily 0.75 2026-03-09 https://www.optimizewithsophia.com/blog/raise-your-frequency monthly 0.5 2026-02-08 https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/404be029-6a77-47b4-8cbc-62f89ca83c0e/IMG_7244.jpeg Blog - Raise Your Frequency - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optimizewithsophia.com/blog/new-year monthly 0.5 2025-12-31 https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/64a791bf-631d-46c7-9fa7-7e021f5cc025/2P5A8058.jpg Blog - Start the New Year with Intention - Make it stand out What do you want for 2026? Excitement? Adventure? Happiness? https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/0faa5c23-8e8d-46dd-bb2b-bcbda8383a92/Limitless+Jan+2025.png Blog - Start the New Year with Intention - Make it stand out The visualization I created on January 1st, 2025 for one of the words I chose for the year — Limitless. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/9965efa8-95b3-4510-ad05-2f256cf7f0a0/Limitless+Dec+2025.png Blog - Start the New Year with Intention - Make it stand out Replacing my visuals with actuals on December 30th of 2025. When I reflect back on the year, I realize that many of the ways I had hoped to be limitless were achieved. I did hard Pilates exercises, I inverted, I challenged myself physically with sports like skiing, I hiked to mountain tops, I jumped off a boat into the turquoise sea, I had a 22-course omakase at a Michelin rated restaurant in a new city… even an unlimited breakfast buffet was one unexpected way I manifested living without limits or boundaries. https://www.optimizewithsophia.com/blog/my-favorite-things monthly 0.5 2026-03-09 https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/e07fd9c5-e14e-4c5a-b754-99db733bbcac/Screenshot+2025-11-21+at+2.18.51%E2%80%AFPM.png Blog - My Favorite Things - Make it stand out Blue light blocking glasses from Midwest Red Light Therapy worn on Christmas night. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/6d1faec3-70cf-4fe0-8362-41fd1e1d28a6/Gift.jpeg Blog - My Favorite Things - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1efcd42d-8768-4909-bc1b-61e75b295f74/GiftGiving.jpg Blog - My Favorite Things - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/92ae84ac-2b66-4e4e-81dd-76460c1ad7f6/RedRibbon.jpg Blog - My Favorite Things - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/38248052-e0d8-46c0-8c59-38cd6abe16aa/BrownPaperPackage.jpg Blog - My Favorite Things - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optimizewithsophia.com/blog/nature-heals monthly 0.5 2025-10-19 https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/f0fe4a5b-c3fa-4c1f-937b-16b8f265744e/Lets+go+on+a+hike.jpg Blog - Nature Heals - Make it stand out I try to walk 10,000 steps outside every day, which gets me more than halfway to my goal of spending 3 hours outside. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/76333868-2129-48a1-9068-ca94ff0ba4ca/Hiking+with+my+dog.jpg Blog - Nature Heals - Make it stand out Your dog benefits greatly too when you spend more time outside with her. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/426b022e-5049-47f2-94c8-7fb34dac7299/In+the+trees.jpg Blog - Nature Heals - Make it stand out Touching a living tree earths you. Here I’m not actually earthed because I’m not making bare skin contact with the Aspen, but if my hand was on it, I would be. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/37264ce5-2478-46dd-8b34-d590d16f002f/Turn+around+on+a+hike.jpg Blog - Nature Heals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/eea0eca9-837f-4461-9f06-3b069efa52ea/Kayaking+on+a+mountain+lake.jpg Blog - Nature Heals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/c8253c7c-e8fa-4577-8a73-40f6b5eb8540/Side+Bend+with+the+Aspens.jpg Blog - Nature Heals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1dd1e1fb-eb4f-4328-8c45-4121785db492/Tree+frame.jpg Blog - Nature Heals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optimizewithsophia.com/blog/why-touch-matters monthly 0.5 2025-09-28 https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/80e37deb-73f4-4a71-8b97-e4a9f83d35f9/Scoop.jpg Blog - Why Touch Matters - Make it stand out Using touch to guide shoulder alignment during the exercise Scoop. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1758985898758-O1LKV64VU6MW3DTMSC7R/Grow+taller.jpg Blog - Why Touch Matters - Growing taller with assistance https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1758985898736-P8GAEGJ9MX0XD0QS95KW/A+different+kind+of+tendon+stretch.jpg Blog - Why Touch Matters - A different kind of tendon stretch https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1758986094186-UBSFB9AF7CWYQWDCOK3K/Pull+straps+in+the+straps.jpg Blog - Why Touch Matters - Pull Straps to stretch the chest and shoulders https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1758985900033-SQ31BW0TIN0LQL6KKTO8/Roll+down+with+twist.jpg Blog - Why Touch Matters - Roll Down with Twist gets a bigger side stretch with help https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1758985900379-QA0YGOLN9WYJAKZJHI35/Seated+Twist.jpg Blog - Why Touch Matters - Seated Twist to stretch chest and shoulders while rotating spine https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/8238db66-46e3-4c3c-907d-495ecfe4ee5b/Roll+up.jpg Blog - Why Touch Matters - Make it stand out Here I’m using a gentle pressure up the back to help relax the spinal erector muscles to facilitate a deeper stretch in Roll Up. Classically, Joe and Clara used touch here to increase the range of motion. I am not just pushing though, I am working with the nervous system as well. https://www.optimizewithsophia.com/blog/decades-of-pilates monthly 0.5 2025-09-14 https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1757688425265-2Q5JZVKK60J7H2EJ7ZVO/MSMS+Chair+Push+Up.jpg Blog - What Decades of Pilates Does for You https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1757688430785-1Y54JQ4BDKUY9WLZ3H6Y/MSMS+Control+Arabesque+in+action.jpg Blog - What Decades of Pilates Does for You https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1757688435786-0R3EI9MNVO1PGZ5F148M/MSMS+Control+Arabesque.jpg Blog - What Decades of Pilates Does for You https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1757688442100-WQCOP8960UBJ8W4JY3Y0/MSMS+HB+Walkover.jpg Blog - What Decades of Pilates Does for You https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1757688449065-OGEXETLRATBOI1F2FENW/MSMS+Walkover.jpg Blog - What Decades of Pilates Does for You https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1757688466073-W91MT39F3ZXU87YEKOUN/MSMS+Tendon+Stretch.jpg Blog - What Decades of Pilates Does for You https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1757688487059-BQDBABO82CBQM23N2ZPE/MSMS+Tendon+Stretch+side.jpg Blog - What Decades of Pilates Does for You https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1757688505671-LIK9RZIV3DLY7L7RCNRL/MSMS+Pistol+Squat.jpg Blog - What Decades of Pilates Does for You https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1757688544515-5KKSJXDLYMZN1JQH3N5G/MSMS+Scoop.jpg Blog - What Decades of Pilates Does for You https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1757688549976-729M2HQEN87XCI4QA1LH/MSMS+Corkscrew.jpg Blog - What Decades of Pilates Does for You https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1757688555516-DN0WFJUTLCBY3FIFXCCD/MSMS+Teaser+Chair.jpg Blog - What Decades of Pilates Does for You https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/1757688565091-OK0L80ZL7J46MN443EOP/MSMS+Twist.jpg Blog - What Decades of Pilates Does for You https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/9fc5ccd0-bb3d-43dd-ab41-0fbb30ca952d/Treehouse.jpg Blog - What Decades of Pilates Does for You - Make it stand out Treehouse made possible thanks to Pilates. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/56839dcd-316f-4030-b05c-3cda844814f2/IMG_3769.jpg Blog - What Decades of Pilates Does for You - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optimizewithsophia.com/blog/aging-well monthly 0.5 2025-08-14 https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/a027a14a-bacb-4761-a292-36b40d794c70/UpsideDownFun.jpg Blog - Aging Well - Make it stand out Pilates helps me feel decades younger than my actual age. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/cd7c897d-ede5-4296-897a-268b198f7f36/Spine+Corrector.jpg Blog - Aging Well - Make it stand out Doing in my mid 40s what I couldn’t do in my mid 30s—lay comfortably over the Spine Corrector. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/face1bcf-5215-45a9-be38-d890acddb47b/Pilates+in+the+Fall+2023.jpg Blog - Aging Well - Make it stand out Pilates is one of the best movement practices to defy aging. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/55a4bfc0-bfff-4929-b5af-d3dd501f1ac8/Uprooted+tree.jpg Blog - Aging Well - Make it stand out Being barefoot in nature is anti-inflammatory. Infrared light from the sun increases production of antioxidants in your cells, trees release chemicals that improve your immune system, green leaves reflect even more infrared to you, and earthing allows electrons from the earth to flow into you to quench inflammation. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/d6798eee-9b97-4200-a96a-c2fa0fb67d25/Earthing+in+a+creek.jpg Blog - Aging Well - Make it stand out Earthing with my feet in a creek. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/803fcb04-cf3d-434f-8fe9-a0f35b8bb23a/Teaser+in+Blue+Lagoon.jpg Blog - Aging Well - Make it stand out Drink more water and avoid diuretics. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/13217d66-c809-4bff-b7ef-8a388231c07e/Leg+Pull+Front+in+the+woods.jpg Blog - Aging Well - Make it stand out Time in nature puts me in a parasympathetic state, especially if I hike in less popular places and focus on my breath. https://www.optimizewithsophia.com/blog/the-long-game monthly 0.5 2025-07-27 https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/d0d86ff4-9ab9-4541-a054-28a7eb77eee8/vecteezy_hand-click-cursor-and-pointer-icon-mouse-hover-ui_.jpg Blog - The Long Game - Make it stand out Modern life is as simple as pressing a button. (Image from Vecteezy) https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/0a63b8df-c6e8-4dcf-960e-f2bef035a47d/vecteezy_bored-at-work-illustration-vector_22909530.jpg Blog - The Long Game - Make it stand out Sit more now, pay later? (Image from Vecteezy) https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/54d302ff-802d-4ae2-a7aa-c2c605eaf61d/Face+Pilates+2021.jpg Blog - The Long Game - Make it stand out I’m taking the long game with facial skin care. Instead of neurotoxin injections, I’m opting for face exercise, massage, lymphatic stimulation and Gua Sha (a program I developed in 2020 called Face Pilates). While I’m not wrinkle free, I do believe that regular exercise and lymphatic stimulation are better for the health of my tissues than toxin injections. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/d09637d0-c73d-4c48-a44b-5dcc398449fd/vecteezy_woman-gardening-in-the-garden_52025579.jpg Blog - The Long Game - Make it stand out Gardening seems like a lot of work, especially weeding, but it results in a load of benefits as well—exercise, time spent in nature, fresh air, sunlight, and potentially earthing if you’re barefoot. (Image from Vecteezy) https://www.optimizewithsophia.com/blog/circadian-friendly-vacation monthly 0.5 2025-07-12 https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/f2d5c9e4-4ae8-492d-9c24-da7944a30d3a/Sunrise+walk+in+water.jpg Blog - A Circadian Friendly Lifestyle goes on Vacation - Make it stand out Sunrise walk in the waters of the Mediterranean. Walking barefoot in salt water is also excellent earthing, which reduces inflammation. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/637b42d5-1271-4875-9904-2f37103c265e/Crete+sunrise+on+beach.jpg Blog - A Circadian Friendly Lifestyle goes on Vacation - Make it stand out A beach all to ourselves at 6:00am. Normally, this beach in Rethymno, Crete is packed. Being a “night owl” for almost my entire life, this is one of the first times I’ve seen a sunrise over the water. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/8f0e7c3a-8df7-4ae9-914a-f222a1d1b45b/Exploring+ruins.jpg Blog - A Circadian Friendly Lifestyle goes on Vacation - Make it stand out We got to explore this Venitian wall to the lighthouse all by ourselves in Chania, Crete. Another perk of being up this early is I just roll out of bed and go. No one else is awake to see that I haven’t washed my face or brushed my hair. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/d5ffa73c-138f-4e2c-baf6-690fa038344c/Goat+sunrise.jpg Blog - A Circadian Friendly Lifestyle goes on Vacation - Make it stand out The sun rises over the goats in Western Crete. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/f00e1c8a-5990-4abd-b98b-c7ffb1fe22eb/Sophia+in+Olive+Tree.jpg Blog - A Circadian Friendly Lifestyle goes on Vacation - Make it stand out Sunrise in an olive orchard. Exploring at sunrise helps me easily reach my 10k+ steps goal every day. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/8a436319-dfd9-48a7-b893-88006a74096a/Teaser+in+the+water.jpg Blog - A Circadian Friendly Lifestyle goes on Vacation - Make it stand out You want your days as bright as possible so spend as much time outside as you can—an easy task on vacation! https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/6e07c790-ad9e-4b06-a178-1a557a7c7b23/Sunset+Side+Bend.jpg Blog - A Circadian Friendly Lifestyle goes on Vacation - Make it stand out Side Bend at sunset on the infinity pool. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/8b8a0e27-68a1-43ec-ae6f-158905f384cc/Sunset+at+the+villa.jpg Blog - A Circadian Friendly Lifestyle goes on Vacation - Make it stand out Watching the sunset around 8:45pm at the villa in Crete. Then into a dark room with blue-light free light sources to read before going to bed. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/fc9c1f59-bc26-4567-a0a4-b8a39f3b9e5c/Breakfast.jpg Blog - A Circadian Friendly Lifestyle goes on Vacation - Make it stand out Breakfast. Trying to eat closer to when you wake in the morning helps your body understand it’s day. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/b36dc29e-171f-4ff0-b121-791f2dc857d8/Feast.jpg Blog - A Circadian Friendly Lifestyle goes on Vacation - Make it stand out Indonesian feast in Amsterdam. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/2fcfdd9a-b89e-409a-a8e6-96736b7f494c/Standing+Roll+Down.jpg Blog - A Circadian Friendly Lifestyle goes on Vacation - Make it stand out Allow light to be at the center of your lifestyle, and you’ll reap the benefits that nature has offered for free to all life on earth since the beginning of time. https://www.optimizewithsophia.com/blog/power-of-the-downstate monthly 0.5 2025-06-07 https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/25d67554-1cac-4edf-bb93-8a22bf1b568f/ThePowerofDownstateBook.jpg Blog - The Power of the Downstate - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/7d21a38a-6c76-49ef-be48-957449c6eced/Sunset.jpg Blog - The Power of the Downstate - Make it stand out Sunrise and sunset are crucial times for setting your circadian rhythms. This is sunset on the Greek island of Milos. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/3789acb5-8aec-4ee5-b47f-49ec0126fc2b/Sleep.jpg Blog - The Power of the Downstate - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/ef826fde-22b5-40b7-a0f5-eb19cec7973a/Beach+walk.jpg Blog - The Power of the Downstate - Make it stand out One of my favorite downstate activities is walks in nature. Dr. Mednick doesn’t mention earthing, but this is another great way to engage your parasympathetic nervous system and barefoot walking on the beach is one of the best ways to earth! https://www.optimizewithsophia.com/blog/recommended-reading monthly 0.5 2025-07-26 https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/d330810c-e41f-4008-bf42-c3a6ade515e8/Reading.jpg Blog - Recommended Reading - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/d9a3d466-6b67-48bc-bed8-33b1f4e6645e/ForestBathing.jpg Blog - Recommended Reading - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optimizewithsophia.com/blog/eight-pieces-of-health monthly 0.5 2025-03-17 https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/73a4af86-2149-44d6-9527-e742172083f6/PieChart.png Blog - The Eight Pieces of Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/799df254-6ed5-48fe-9002-020c0d1beb58/RockSideBend.png Blog - The Eight Pieces of Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/7c085aaf-d784-4cff-a4e8-10fe47525cd1/NourishedBrain.jpg Blog - The Eight Pieces of Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/2d3f6618-496c-41d3-8dfe-175ed0c8403d/SunriseSwing.png Blog - The Eight Pieces of Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/10c1c475-7de1-469b-b08f-994ba72ff535/Sleep.jpg Blog - The Eight Pieces of Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/e85cfc38-e7b9-4201-9f94-e77c01e0935e/SantoriniPool.png Blog - The Eight Pieces of Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/3b2deb80-2c91-495d-a545-018318595569/TacosinAustin.png Blog - The Eight Pieces of Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/0567ae39-3faf-47b7-9f28-712811ea9b14/SideKickKneeling.png Blog - The Eight Pieces of Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optimizewithsophia.com/blog/story-of-sophia monthly 0.5 2025-03-10 https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/6c288bdd-a86c-47cb-9a4f-50771522a08b/Cheers.png Blog - The Story of Sophia - Make it stand out Drinking Ouzo on the Greek island of Sifnos. I am half Greek and love spending time in Europe. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/9dfd0e81-c694-4772-b58e-c638890e219f/FacePilatesBeforeAfter.jpeg Blog - The Story of Sophia - Make it stand out Before and after 3.5 years of Face Pilates practice. https://www.optimizewithsophia.com/blog/mind-body-cell monthly 0.5 2025-03-09 https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/bd1d386f-c05f-4d41-b186-7a057deacb25/IMG_6315.jpg Blog - Mind, Body, and Cell - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c504b910f23546413f28c4/f8eac953-df40-470c-be65-dcd21800d4fc/IMG_5897.jpg Blog - Mind, Body, and Cell - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optimizewithsophia.com/blog/tag/repair monthly 0.5 https://www.optimizewithsophia.com/blog/tag/optimal+health monthly 0.5 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