ALE𝕏
@AlexFerentinos7
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Following
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🔪 Head Chef | 🇬🇧/🇬🇷/🇮🇹 in 🍀 | Internationally Capped Ex-Rugby Player 🏉 Formerly ran High Performance Nutrition & Training, and Body & Soul Food.
Belfast, Northern Ireland
Joined December 2010
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Pinned Tweet
I learn from the very best sources; this information gets actioned, experienced, fine-tuned, then imparted. Keep following if you like that.
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#WhyImVotingUKIP
: because after being ignorantly xenophobic and casually racist, I like nothing more than a good curry from the local Indian
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@hatttiegladwell
🖐🏼 Over the years, all of the above.
It's all in our heads though isn't it?
I should try thinking positively.
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@ZubyMusic
...and good on you for not doing so; as it's tiring, clichéd, and derogatory.
Intelligent lyricists should have more to say.
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If you think that carbohydrates are bad,
REMEMBER
carbohydrates spelled backwards is: setardyhobrac
...which makes absolutely no sense,
just like your opinion.
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@SoVeryBritish
Why is everybody in Britain so weird 😭
Literally all life's problems here are caused by:
- not saying what we want.
- being upset that others aren't telepathic.
- being afraid that being frank comes across as rude.
- plus a heaped spoon of passive-aggressive behaviour.
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Whatever you do, there will always be people who will have a bad word to say about it.
Stay out of shape - you're fat and lazy.
Get in shape - you're self-obessed or self-absorbed.
Fuck 'em.
Shut all of that out.
Do it for yourself.
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Whilst this is about the USA where this is dialled up to eleven, I feel this has been the case in the UK now for the last fee years too, sadly.
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I'm 31.
I hung up my rugby boots at 26 with injuries and viewed myself as a washed-up athlete.
I steadily got fatter until I was 278lbs.
Then, something changed, clicked.
I've ticked the boxes daily for nine months.
I'm now 220lbs.
I haven't been this light since I was 22.
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@TroyMangram
@bigdyman
@tentimestenn
@JJWatt
It's the best posture to breathe.
It's not weak to breathe.
Breath = recovery and performance.
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Off to the gym to burn more fat than any sports scientists ever thought possible thanks to the recent revelation from
@thismorning
that diet coke before a workout enhances fat burning.
😆🙈
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I get sick of those who make a scene of me getting an alcohol free Heineken if I'm in a bar.
I just don't enjoy being drunk and hangovers rob me of the next two days now - to me, THAT is not living.
Cheers to those mature enough to just let me get on with having a 0% drink 🍻
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Please, please, check up on your friends if they're not okay.
I spent last night finding a friend's house because of a facebook post he put up that worried me.
Arrived to find he stockpiled his medication for months and taken the lot.
Got him to the hospital in time, luckily.
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@shannonrwatts
We watch from the UK like:
"What the utter fuck is going on?"
It still doesn't seem real.
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Women play football like men should.
Men play football like babies.
I've said this for years.
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@maddygiorgetta
Not ALL diets work.
Sustained caloric deficits DO result in fatloss.
When a calorie deficit "doesn't work" it's due to inaccurate calculations and a lack of attention to enjoyment and personal preferences making adherence tough.
That's where the problems usually are.
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Fasting: stupid fad
Keto: stupid fad
Paleo: stupid fad
Carnivore: stupid fad
What's not stupid?
Hitting nutrient targets through practical feeds, that you really enjoy, based on sound science, without vilifying particular foods, understanding dose dependency and energy balance.
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I've been struggling lately,
mentally speaking.
Nothing particularly wrong,
but not much feels great either.
Wish I didn't have to ride this rollercoaster, but it's been a constant in life for me.
I post up about it so others know they're not on their own with it though.
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Got burned an awful lot in the last few years and it left me cynical, so I took a much-needed year out, dropped sixty pounds and set up my own food business; this has got me feeling really good about life again. 🍻
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I read today that the clitoris has over eight thousand nerve endings, making it partially less sensitive than vegans on social media.
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DO NOT get your diet info from people with their nutritional opinion in their account bio or name.
Red flags: LCHF, Keto, Carnivore, Plant Based, Vegan etc
Solid nutrition professionals know and appreciate the roles, benefits and dose dependency of ALL of the nutrients.
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@bigdyman
@TroyMangram
@tentimestenn
@JJWatt
Yeah, we all get that, but it's time they had the humility to accept they're wrong and let it go.
This is instinctively the best position to gather breath and lower heart rate while being in a ready stance, and research supports it now too.
It's okay for crap old ideas to die.
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"Alex, can you send me your eBook?"
Sure.
*sends link to purchase page*
"No - the free version."
Cool, what's your email address?
*saves blank word doc as PDF*
*emails blank page*
"Alex, it was a blank page?"
Yeah, that's the "free version" of it.
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Please remember:
MUSCLE can ONLY get bigger or smaller.
Fat storage can INCREASE, or it can be REDUCED.
Fat CANNOT turn into muscle, and muscle CANNOT into fat.
So, our options are exclusively increasing, maintaining or reducing, through tactical training, diet and recovery.
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trying to get some covers back on your "half" (30%) of the bed from a woman...
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Can we stop calling things protein balls when they have double the fat grams of any protein in them, meaning they don't just have 2.25x the calories per gram, but 4.5x more calories from fat in each ball over any from protein?
Thanks.
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How have I got to the age of 32 without knowing you can do this? 😂
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I'd love to see more workplaces allowing some slightly more flexible hours so people who commute could extend their working hours to have a longer lunch time that accommodates a workout...I'm sure better health and the mental benefits would be in the company interest too.
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There are people on instagram who seem obssesed with messaging me to inform me that I'm fat, telling me how I should train and/or that my old rugby injuries are made up for sympathy.
How sad.
In reality:
I dropped seventy pounds,
training intelligently around the issues.
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After a FIVE YEAR hiatus,
I'm going to start coaching again.
I'll start in an online capacity for physique development. Custom gym programming and personal nutritional strategies.
I'm not authoritarian,
I like calm, collaborative teamwork.
Male and female applicants welcome.
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Is it just me or has anybody else felt increasingly lost as this lockdown fuckery goes on longer and longer?
I feel like I'm just existing, aimlessly drifting.
I don't like it, but I'm weirdly numb about it all.
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@GwotThot
He's super religious, it seems to go hand in hand.
However he is Schwarzenegger's son in law, Arnold is massively opposed to Trump.
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Social media can definitely be useful but it's very easy to find ourselves mindlessly scrolling.
Download the Kindle app and read ten pages of something useful per day.
That's 3,650 pages per year.
That could represent ten solid, gamechanging books for you.
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Memo for men:
It's not okay to wear just leggings in the gym without shorts on top.
Nobody wants to see the outline of your cocktail sausage on the gym floor.
Thanks.
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"fAtloSs iSn'T aBouT cAloriEs"
Put people on a 20% caloric deficit:
they lose fat.
Put people on a 30% caloric deficit:
they lose more fat.
🤷🏻♂️ Health markers improved too.
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Natural beauty, minimal make-up, simple and elegant dress, poised, graceful - still gets criticised (by jealous women everywhere).
Important lesson here:
there will always be critics, no matter what you do, not many of those critics will have an opinion worth a single fuck.
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Changed jobs because the place I was at treated people badly. Enough of that.
Had a ring round, was in a new job within a couple of days. New boss is from SA, loves rugby, surfing, steak/barbecuing, downhill MTBing, get on like a house on fire already this week. Super stuff 👌🏼
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NO EXERCISES BURN FAT
NO EXERCISE FOR A SPECIFIC AREA BURNS THE FAT ON TOP
FAT WILL COME OFF WHERE IT WANTS IN RESPONSE TO A CONSISTENT CALORIC DEFICIT - CREATED BY EXERCISE & A CALORIE CONTROLLED DIET
YOU AREN'T MISSING ANY MAGIC FAT BURNING EXERCISES
THEY DON'T EXIST
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I got back into playing rugby league this year after 9yrs out.
It was a breif summer season that left me wanting more.
So, here I am playing rugby union again too at the age of 35.
I got 20mins today and really enjoyed it.
Thanks Ballymena.
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33 today.
Got up and went to the gym.
I won't be drinking myself into a state just because of what the calendar says.
I will be having friends around to enjoy some dinners and desserts I'm preparing now however.
Should be good.
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People get very hung up on their day to day weight.
Food weighs something.
So does all the fluid you drink.
Fatloss isn't smoothly linear either.
Get some nutritional consistency.
Appreciate that the scales only really gauge your hydration status on a day to day basis.
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School: study hard so that you don't have to get a manual labour job.
Person: gets lucrative job with no manual labour, hires a personal trainer to make them go at a tyre with a sledgehammer to make up for a lack of manual labour whilst having to pay to do so.
lol
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People who make out that lifting and eating well fix depression have no clue about what depression is.
You lose your Joie de Vivre, it's just sucked out of you, so doing things you used to love don't re-inject it and just feel grey.
It's not rational, it's not mathematical.
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I find heavy drinkers pitiful.
All they ever have to talk about seems to be places and times they got drunk, thinking nobody else is "living" if they're not drinking - couldn't be more wrong IMO.
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Enjoy your food. Enjoy mastering your lifts. Enjoy making improvements. Do it day in, day out. Tick those boxes. That's all it is.
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"Keto/Cutting out carbs/LCHF caused rapid weight loss in the first week, it works!"
These rapid "results" are because of the drop in muscle glycogen storage (three parts water to one part carbohydrate) making limbs look skinnier and scale weight drop.
That's not fat loss. ☕🐸
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When people turn vegan:
"I've lost so much weight!"
That's called muscle wastage.
It's not fat loss.
Weaker ✔️
Still chubby ✔️
Awful food ✔️
No thanks.
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Lance Armstrong haters really make me laugh.
Years later and this is still a thing.
Armstrong was still the best athlete, everybody coming in behind him took the same stuff.
"I feel sick when I see his face."
Get a fucking grip.
The entire sport of cycling has a rotten core.
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On the left is a pic from a boxing day social game, five years after hanging my boots up, at about 120kg, after nearly ten kilos of fatloss.
I went away and worked the rest off...the pic on the right is six months later, on tour in France, at 100kg, lacing up the boots again:
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Never understood those places in holiday spots that have british newspapers, eastenders on the telly and fry-ups on the menu.
Experience the country you're visiting for fuck's sake. God forbid a week or two goes by without tv soaps and wanky English food.
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#Tip
:
TOP FRUIT TO INCLUDE
Pre-Workout: Apples, Raisins.
PWO: Bananas, Cherries.
Evening "Sweet-Tooth"Snack: Raspberries, Blueberries, Kiwi.
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@ZubyMusic
Well, my eleven month old puppy asked me about Schroedinger's cat, string theory and relativity, via zoom!
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alcohol makes me feel awful
knocks my appetite for days
induces lethargy for days
there really is more to life than drinking
I can't be alone in feeling this way surely?
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Brought my pup with me this afternoon to watch the rugby at the pub, she's good as gold and always happy thanks to following force free training methods.
Please don't use rough methods with them, it's archaic and ignorant, they're our best friends; treat them so.
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Today was a good day.
I retrained as a welder this year and do that for my "steady job" - been given larger builds to work on, helped, trusted and praised along the way.
Spoke with nutrition and personal cooking clients who are doing well. Took my dog out, she's doing well too.
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@softly_sighing2
@cptnrawrpnts
I have no idea what these are but they look like they're worth a shot...extreme skill in the preparation there.
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@JenniferRDxo
@natashadaniels
She put the picture of this outfit up with the caption "fuck it" then tried to go into a place in MAYFAIR with a DRESSCODE in the attire of a drug dealing hoodrat and acts like she's been wronged...the ego and entitlement and "do you know who I am" is nuts.
cc.
@SophieHCannon
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RUGBY COMMUNITY
Remember that regardless of how famous
#Folau
is, with how hateful his ideas are, he is just one man.
Rugby's inclusive and friendly,
we all know that.
My pal
@samstannerz
was the first openly gay pro - here we are we last summer island hopping north of Sicily.
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NOT RERACKING WEIGHTS:
- Lazy
- Entitled
- Arrogant
- Antisocial
I also strongly believe people who rerack DBs in the wrong place could have some seriously impaired brain function.
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Does anybody else ever look at pole vault and think which lunatic invented this?
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MILEY CYRUS:
NEVER GET SEMI-NAKED AND BEHAVE LIKE THAT IN PUBLIC AGAIN.
GO HOME. GET DRESSED. SQUAT. DEADLIFT. EAT. REPEAT.
Thank you.
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I find those "online fitness" types who tell people how to spend their christmas insufferable.
My only rule is that a pup is for life,
not just for christmas.
However you're spending your day,
I hope you have a good one.
♥️🤗 Love from Layla and I 🐾
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Whoever started domesticating dogs, well wolves at the time, thank you.
Genuinely wouldn't be getting through this year at all if it wasn't for my little lady lab.
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“No such thing as overtraining”
In fact; there is.
This statement is usually only made by people who aren’t really clued-up.
However, many do UNDER-recover, by having a poor diet, bad sleep, negative mindset and not reducing other stresses/stressors to the bare minimum.
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FIVE TOP TRICEP EXERCISES:
1. DB Rolling Tricep Extensions
2. DB Floor Press
3. Tate Presses
4. Dips
5. Seated Overhead Rope Extensions
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@maddygiorgetta
Also, all eating, however it's done, is somebody's diet...dietary systems and protocols are where the structure comes in.
So there is no alternative to a diet because however we eat is our diet.
It's the systems, protocols, methods that vary in quality/efficacy et cetera.
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I've dropped SIXTY POUNDS in NINE MONTHS,
STARTING [and now]:
53" chest [48]
44" waist [35]
19" neck [18]
18" arms [17]
19" calves [18]
Many are CERTAIN I'm a lot bigger.
Nope.
Many don't realise that:
being leaner and keeping muscle = the ultimate physical optical illusion.
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WHEY PROTEIN DEMYSTIFIED:
Many people get confused as to whether they should buy 100% Whey, 100% Whey Concentrate, 100% Whey Isolate or 100% Whey Hydrolysate.
There isn't a huge difference, except to your wallet, but read through this thread to learn the key points...
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I trained as a welder all the way through to the middle of the year then was laid off due to the corona virus uncertainties.
I set up a burger kit business that did very well, then took on some personal cook clients.
Last month I got back to welding too.
Things are looking up.
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NON WHEAT CARBOHYDRATE SOURCES:
1. Basmati Rice
2. Jasmine Rice
3. Quinoa
4. Buckwheat
5. Potatoes
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Why isn't the world helping Australia more?
It's an absolute travesty.
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If you have an authoritarian "coach" - well, you're not being coached.
Coaching is about compassion, guidance, nurture, culture.
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TOP FIVE HEALTHY COOKING FATS
1. Virgin Coconut Oil
2. Beef Dripping
3. Macadamia Nut Oil
4. Lard
5. Butter
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Schwarzenegger still eats steak and smokes cigars, and consumes eggs, for those who tool Game Changers a bit too seriously, didn't see all the holes in it, and even became vegan as a result.
Please don't make dietary decisions based on vegan propaganda pieces via netflix.
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TOP THREE BICEP EXERCISES:
1. Weighted Chins
2. Seated DB curl (not leaning on an incline)
3. EZ bar Cable Curl on the Preacher Bench
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Is anybody doing dumbbell and bodyweight home training right now? Would it be helpful for me to link my instragram posts on how to get the most from some of these type of exercises?
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@UKMoments
@DawnButlerBrent
@jamieoliver
Sounds like you have too much time on your hands
@DawnButlerBrent
.
@JamieOliver
also cooks Italian food yet he's from
#Essex
, are you up in arms about that too?
Perhaps it's an appreciation and celebration of the wonderful food of different cultures and places and people?
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If you have skinny arms, train them frequently, prioritising controlled seated hammer curls and full RoM dips.
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Today I taught my puppy sit, and paw with both verbal commands and hand gestures, she responds to either now, as well as "give me kisses" where she licks my cheek.
Look at those big paws ♥️
My work is done here 😂
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When baking cakes people meticulously weigh everything out so the cake turns out right but won't weigh meals out so that their diet works 🙈
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Healthy eating isn't solely about eating only healthy foods but having a mentally healthy relationship with all the food you eat.
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Most people have absolutely no business "touch and go" deadlifting.
Movement quality, bracing and the spinal position come first.
DEADlift: even the name insinuates a pull from a dead stop, during the dead stop the spine can be reset and the bracing musculature locked on again.
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THE HUMAN BODY'S UNFORTUNATE TRUTHS
It's easy to:
Lose muscle
Get fatter
It's hard to:
Build muscle
Burn fat
If you're skinny, adding muscle will take you years, if you carry too much fat, it could take you a year of solid, daily work to get it burned off.
Accept this.
Work.
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Anybody else utterly fed up of everything?
Turn the news on: don't care
Scroll social media: don't care
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