Experts Exercise & Strength Andrew Huberman

Andrew Huberman · 80 episodes · 1356 sourced insights

What Andrew Huberman says about exercise & strength

Everything Andrew Huberman and guests said about exercise & strength across 80 episodes — each point linked to the exact second on YouTube. Sourced expert opinion, not medical advice.

Exercise & Strength

In their own words

Olympic sprinters say they do NOT scan their surroundings while racing - they hyperfocus on a single target like a spotlight.
00:03:07Dr. Emily Balcetis · Huberman Lab · Mar 2026
Teaching ordinary people the narrowed-focus tactic made them move 27% faster and report 17% less pain in a weighted exercise.
00:05:14Dr. Emily Balcetis · Huberman Lab · Mar 2026
Vision boards and dream boards actually do not work for achieving goals - colleague Gabriele Oettingen found they lower systolic blood pressure, signaling the body to relax.
00:08:52Dr. Emily Balcetis · Huberman Lab · Mar 2026
Effective goal-setting requires a third overlooked stage: mentally rehearsing the obstacles and your plan B/C/D in advance.
00:12:34Dr. Emily Balcetis · Huberman Lab · Mar 2026
Michael Phelps won his 8th gold medal swimming blind because his coach had drilled him with leaking/removed goggles, so he just counted strokes.
00:14:38Dr. Emily Balcetis · Huberman Lab · Mar 2026
Giving people sugar-sweetened Kool-Aid (vs. Splenda) made a finish line appear closer - more body energy literally shrinks perceived distance.
00:19:46Dr. Emily Balcetis · Huberman Lab · Mar 2026
Balcetis's own memory of her drum practice was totally wrong - tracked data showed she had practiced far more and improved on a clear upward trajectory.
00:30:07Dr. Emily Balcetis · Huberman Lab · Mar 2026
Elite runners set visual sub-goals like 'the shorts on the person ahead' or a stop sign, then reset to the next target after passing.
00:03:39Dr. Emily Balcetis · Huberman Lab · Mar 2026
The effective focus is a circular point of light on a target, not a horizontal line scanned left to right.
00:06:48Dr. Emily Balcetis · Huberman Lab · Mar 2026
Imagining how great life will be once a goal is met registers in the brain as a 'goal satisfied,' draining motivation to actually start.
00:09:23Dr. Emily Balcetis · Huberman Lab · Mar 2026
A cardiologist friend noted people who announce they'll write a book often never do - the praise gives dopamine reward without the risk of criticism.
00:11:29Dr. Emily Balcetis · Huberman Lab · Mar 2026
People who are overweight, chronically tired, elderly, or carrying heavy loads perceive distances as farther and hills as steeper.
00:17:44Dr. Emily Balcetis · Huberman Lab · Mar 2026
The narrowed-focus tactic works for everyone - in shape or out of shape - because it just changes what you allocate attention to.
00:22:21Dr. Emily Balcetis · Huberman Lab · Mar 2026
You can get the motivational benefit by changing your actual body state OR by placebo-ing yourself into believing it.
00:23:23Dr. Emily Balcetis · Huberman Lab · Mar 2026
Systolic blood pressure rising is a sign your body is readying to act, even for mental tasks like math problems.
00:09:53Dr. Emily Balcetis · Huberman Lab · Mar 2026
States flatly there is no cure for the common cold because over 160 different cold-virus serotypes keep changing shape.
00:05:44Andrew Huberman · Huberman Lab · Jan 2024
Debunks the childhood myth that cold temperatures cause colds—it's viruses, not the weather.
00:07:48Andrew Huberman · Huberman Lab · Jan 2024
Warns that feeling better doesn't mean you're no longer contagious; people still sneezing who claim otherwise are 'lying.'
00:15:35Andrew Huberman · Huberman Lab · Jan 2024
Says the flu shot only reduces risk of that season's dominant strain by about 40 to 60 percent and he personally usually skips it.
00:21:17Andrew Huberman · Huberman Lab · Jan 2024
Reveals his own cold/flu frequency has dropped from yearly to roughly once every 18 to 24 months by tracking sleep and exercise.
00:25:22Andrew Huberman · Huberman Lab · Jan 2024
Marathon runners and those training for marathons are 'severely immune compromised' with sharply reduced natural killer cell activity.
01:25:14Andrew Huberman · Huberman Lab · Jan 2024
Highlights a 2023 retraction of a nine-trial vitamin C meta-analysis due to double-counted placebo groups.
01:44:53Andrew Huberman · Huberman Lab · Jan 2024
Cites a 1997 study where only 25 percent of the NAC group caught flu versus 79 percent of the placebo group.
02:00:24Andrew Huberman · Huberman Lab · Jan 2024
Cold virus can survive on surfaces for up to 24 hours, while flu virus dies off after about 2 hours.
00:08:50Andrew Huberman · Huberman Lab · Jan 2024
Cold virus particles are roughly 5 microns; the thin edge of a credit card is about 200 microns thick.
00:10:55Andrew Huberman · Huberman Lab · Jan 2024
You start shedding flu virus and become contagious about 24 hours before your first symptoms appear.
00:28:29Andrew Huberman · Huberman Lab · Jan 2024
Studies from Noam Sobel's lab show people touch their eyes or face shortly after shaking hands, a primary infection route.
00:39:59Andrew Huberman · Huberman Lab · Jan 2024
The microbiome in your nasal passages is the most effective at neutralizing incoming cold and flu viruses, favoring nasal breathing.
00:37:21Andrew Huberman · Huberman Lab · Jan 2024
Two to four daily servings of low-sugar fermented foods (sauerkraut, kimchi, kefir, kombucha) best support the gut microbiome.
01:11:43Andrew Huberman · Huberman Lab · Jan 2024
Intense exercise of 60 minutes or less boosts innate immune activity for up to 24 hours afterward.
01:22:10Andrew Huberman · Huberman Lab · Jan 2024
A sauna protocol of three rounds of 15 minutes at 176–210°F can raise innate immune cell counts.
01:37:03Andrew Huberman · Huberman Lab · Jan 2024
A study found zinc (90 mg/day zinc acetate) produced a three-times-faster recovery from a cold.
01:53:41Andrew Huberman · Huberman Lab · Jan 2024
Nobel laureate Linus Pauling famously took many grams of vitamin C daily, yet the evidence for its cold benefit is weak.
01:43:47Andrew Huberman · Huberman Lab · Jan 2024
Delayed onset muscle soreness is probably a neural feedback loop from swelling pressing on muscle spindles, not actual muscle damage.
00:09:54Andy Galpin · Huberman Lab · Feb 2023
Optimizing for how you feel right now almost always compromises long-term adaptation, and vice versa.
00:32:48Andy Galpin · Huberman Lab · Feb 2023
Anti-inflammatories, ice, and vitamin C/E post-workout blunt the adaptation signal and reduce results weeks later.
00:33:50Andy Galpin · Huberman Lab · Feb 2023
There is no clinical diagnosis, test, or blood panel for overtraining; it can only be confirmed retroactively.
00:51:08Andy Galpin · Huberman Lab · Feb 2023
In a brutal study, two weeks of daily max squats dropped power by 35 percent while strength fell far less.
01:37:58Andy Galpin · Huberman Lab · Feb 2023
You will see no progress from training without a large cortisol spike; suppressing cortisol suppresses adaptation.
01:58:38Andy Galpin · Huberman Lab · Feb 2023
Recovery itself is a trainable system; resilience can be measured and widened like the lane in a bowling-alley analogy.
02:33:36Andy Galpin · Huberman Lab · Feb 2023
A blood volume of six liters that alarms a physician is often a sign of an extremely fit endurance athlete.
00:27:29Andy Galpin · Huberman Lab · Feb 2023
Maximum heart rate does not increase with training; only age lowers it, while resting heart rate can drop substantially.
00:36:31Andy Galpin · Huberman Lab · Feb 2023
Listening to slow-paced music post-workout may enhance recovery, while fast-paced music can slow it down.
00:54:13Andy Galpin · Huberman Lab · Feb 2023
Just three minutes of focused relaxation breathing, even in the shower, can accelerate recovery.
00:56:17Andy Galpin · Huberman Lab · Feb 2023
Susanna Soberg's thresholds suggest about 57 minutes of sauna heat and 11 minutes of cold per week.
01:14:29Andy Galpin · Huberman Lab · Feb 2023
Sauna and hot tub use can severely reduce motile sperm for up to 60 days, but not reliably enough for contraception.
01:19:44Andy Galpin · Huberman Lab · Feb 2023
In overtraining studies, beta-adrenergic receptor sensitivity dropped 2.5-fold and nocturnal urinary epinephrine rose about 50 percent.
01:42:41Andy Galpin · Huberman Lab · Feb 2023
Viewing bright light early in the day can produce a roughly 50 percent increase in the morning cortisol spike.
01:56:50Andy Galpin · Huberman Lab · Feb 2023
Turmeric and finasteride can lower DHT and thereby reduce libido, independent of testosterone levels.
02:55:22Andy Galpin · Huberman Lab · Feb 2023
A cheap handgrip dynamometer (about $20 to $40) can be used as a daily test for recovery and overreaching.
03:00:35Andy Galpin · Huberman Lab · Feb 2023
Huberman concedes upfront that calories in versus calories out is the fundamental, unavoidable formula despite the episode's nervous-system focus.
00:09:20Andrew Huberman · Huberman Lab · May 2021
Contrarian claim: the adrenaline that burns fat comes from neurons wired directly into fat, not from adrenaline circulating in the bloodstream.
00:33:35Andrew Huberman · Huberman Lab · May 2021
Rothwell and Stock found fidgeters who overeat burn 800 to 2,500 extra calories a day without traditional exercise.
00:37:16Andrew Huberman · Huberman Lab · May 2021
He says most people use cold exactly wrong, and his protocol is '180 degrees in the opposite direction' to common advice.
00:45:34Andrew Huberman · Huberman Lab · May 2021
Shivering itself, not just being cold, triggers succinate release that drives brown fat thermogenesis, so resisting the shiver kills the effect.
00:50:25Andrew Huberman · Huberman Lab · May 2021
Spot reduction, long dismissed as myth, may become a real possibility through locally targeted neuron activation.
01:05:06Andrew Huberman · Huberman Lab · May 2021
After about 90 minutes of moderate exercise there is a switchover point where fasted training burns far more fat.
01:16:13Andrew Huberman · Huberman Lab · May 2021
He recounts WWII factory workers losing weight from licking DNP-coated paint brushes, then strongly warns the compound is deadly.
00:25:09Andrew Huberman · Huberman Lab · May 2021
Brazil nuts are the highest-selenium food he knows of; one to three a day covers thyroid selenium needs.
00:17:48Andrew Huberman · Huberman Lab · May 2021
Alia Crum's Stanford study showed hotel cleaners lost more body fat simply after being told their work counts as exercise.
00:19:54Andrew Huberman · Huberman Lab · May 2021
Humans have three kinds of fat: white (storage), brown (mitochondria-rich, thermogenic) and beige (in between).
00:47:42Andrew Huberman · Huberman Lab · May 2021
Babies are rich in brown fat because they cannot shiver, and we lose it without cold exposure as we age.
01:00:23Andrew Huberman · Huberman Lab · May 2021
Cold-water swimmers become cold-adapted and lose the adrenaline and brown-fat fat-burning response.
00:58:17Andrew Huberman · Huberman Lab · May 2021
A typical cafe medium coffee can contain close to a gram of caffeine.
01:31:13Andrew Huberman · Huberman Lab · May 2021
Yerba mate raises GLP-1 and fat oxidation, and reusing the leaves all day extracts even more of the active compounds.
01:36:28Andrew Huberman · Huberman Lab · May 2021
Mate slightly lowers heart rate while increasing fat oxidation, a mechanism Huberman admits he does not understand.
01:44:28Andrew Huberman · Huberman Lab · May 2021
Fat loss is driven less by how long you exercise than by how intensely, which dictates whether you burn glycogen or fat.
01:21:25Andrew Huberman · Huberman Lab · May 2021
High-intensity exercise burns mostly glycogen during the workout but elevates fat-burning for up to 24 hours afterward.
01:23:29Andrew Huberman · Huberman Lab · May 2021
You lose ~1% of muscle size per year after 40 but 2-4% of strength and 8-10% of muscle power, so power and strength loss is the real aging problem.
00:05:12Dr. Andy Galpin · Huberman Lab · Jan 2023
Loss of strength and muscle with aging is described as almost exclusively due to loss of training, not innate physiological aging.
00:08:16Dr. Andy Galpin · Huberman Lab · Jan 2023
People over 90 saw 30-170% improvements in muscle size in roughly 12 weeks, so it is never too late to start strength training.
00:07:14Dr. Andy Galpin · Huberman Lab · Jan 2023
Simply eating 30g of protein fasted increases muscle protein synthesis for 4-5+ hours with no weight training at all.
00:43:50Dr. Andy Galpin · Huberman Lab · Jan 2023
Galpin says the muscle-memory 'preserved myonuclei' explanation he previously taught is now likely wrong; it's probably an epigenetic change.
01:00:34Dr. Andy Galpin · Huberman Lab · Jan 2023
You do NOT need to break a muscle down or get sore to grow it; Galpin calls 'muscle damage is required' a flat-out lie.
03:31:35Dr. Andy Galpin · Huberman Lab · Jan 2023
Do not use ice baths or cold water immersion after hypertrophy training or even that same day; cold blocks the growth signal.
04:23:01Dr. Andy Galpin · Huberman Lab · Jan 2023
Creatine monohydrate is Galpin's single pick as the most effective, best-studied supplement, dosed by body size with timing irrelevant.
04:34:29Dr. Andy Galpin · Huberman Lab · Jan 2023
Skeletal muscle is the most plastic organ in the body and is technically the largest organ system, not skin.
00:23:14Dr. Andy Galpin · Huberman Lab · Jan 2023
Galpin has personally had 35-40 muscle biopsies and performed well over a thousand on others.
00:26:19Dr. Andy Galpin · Huberman Lab · Jan 2023
Endurance exercise like a Zone 2 jog does not increase muscle protein synthesis, unlike strength training.
00:45:25Dr. Andy Galpin · Huberman Lab · Jan 2023
The nine trainable adaptations: skill, speed, power, strength, hypertrophy, muscular endurance, anaerobic capacity, max aerobic capacity, and long-duration steady state.
01:13:32Dr. Andy Galpin · Huberman Lab · Jan 2023
The 3-to-5 rule: 3-5 days/week, 3-5 exercises, 3-5 reps, 3-5 sets, resting 3-5 minutes, executed with high intent.
01:14:34Dr. Andy Galpin · Huberman Lab · Jan 2023
Blood pressure during a heavy set can reach as high as ~450/350, causing total blood occlusion and blackouts, not lack of oxygen.
01:45:14Dr. Andy Galpin · Huberman Lab · Jan 2023
A few people die each year from bench pressing alone in their basement; use a spotter or dumbbells.
02:04:25Dr. Andy Galpin · Huberman Lab · Jan 2023
Hypertrophy guideline is ~10-20 working sets per muscle group per week, ideally 15-20, with 8-15 reps as the sweet spot.
03:15:28Dr. Andy Galpin · Huberman Lab · Jan 2023
Six-to-nine reps is a deliberate 'no man's land' that actually yields a balance of both strength and hypertrophy.
03:51:52Dr. Andy Galpin · Huberman Lab · Jan 2023
Cold showers, unlike ice baths, do not blunt hypertrophy because you don't get cold enough for long enough.
04:26:40Dr. Andy Galpin · Huberman Lab · Jan 2023
Huberman opens explaining the facial bandage came from a cooking accident, not anything dramatic.
00:00:00Andrew Huberman · Huberman Lab · Feb 2025
Expecting fathers show an almost 50% drop in both free and bound testosterone, driven by rising prolactin.
00:07:48Andrew Huberman · Huberman Lab · Feb 2025
Heavy weight training (not to failure) before cardio raises testosterone, but doing endurance first lowers it during the session.
00:19:10Andrew Huberman · Huberman Lab · Feb 2025
Endurance exercise beyond about 75 minutes starts to reduce testosterone, presumably via increased cortisol.
00:20:12Andrew Huberman · Huberman Lab · Feb 2025
HCG was originally collected and synthesized from pregnant women's urine, with a former black market for it.
00:28:32Andrew Huberman · Huberman Lab · Feb 2025
Strong contrarian warning: 'more is not better' with hormones, since tissues that recycle thrive on androgens and estrogens to grow tumors.
00:26:27Andrew Huberman · Huberman Lab · Feb 2025
Aromatase enzymes convert testosterone into estrogen, so even high-testosterone males produce estrogen.
00:01:33Andrew Huberman · Huberman Lab · Feb 2025
Testosterone in males drops at roughly 1% per year across the lifespan.
00:02:35Andrew Huberman · Huberman Lab · Feb 2025
Testosterone binds the amygdala and lowers the threshold for stress and anxiety, making effort feel good.
00:05:11Andrew Huberman · Huberman Lab · Feb 2025
Estrogen, not just testosterone, is essential for libido in men; if estrogen drops too low, libido vanishes.
00:07:16Andrew Huberman · Huberman Lab · Feb 2025
The pro-inflammatory cytokine IL-6 suppresses sex hormones and desire for sex independent of feeling sick.
00:09:22Andrew Huberman · Huberman Lab · Feb 2025
Cholesterol is a shared precursor; under high stress it converts to cortisol instead of testosterone or estrogen.
00:12:28Andrew Huberman · Huberman Lab · Feb 2025
Nasal breathing during exercise can be trained as the sinuses dilate over time, eventually improving output.
00:13:29Andrew Huberman · Huberman Lab · Feb 2025
Cold exposure may boost sex hormones via rebound vasodilation increasing blood flow to the gonads.
00:18:09Andrew Huberman · Huberman Lab · Feb 2025
Vitamin D, zinc, and magnesium are the 'usual suspect' nutrients supporting healthy hormone production.
00:22:49Andrew Huberman · Huberman Lab · Feb 2025
Opioids, even at low chronic doses, can cause endocrine syndromes like gynecomastia by disrupting GnRH neurons.
00:23:21Andrew Huberman · Huberman Lab · Feb 2025
This is an 'office hours' solo episode held after 27 prior episodes, structuring all protocols around the unit of a single day.
00:01:35Andrew Huberman · Huberman Lab · Jul 2021
Huberman deliberately delays caffeine 90-120 minutes after waking to avoid the afternoon adenosine crash.
00:28:14Andrew Huberman · Huberman Lab · Jul 2021
He argues the whole 'what breaks a fast' debate is silly because it depends entirely on individual insulin sensitivity and glycogen state.
00:33:25Andrew Huberman · Huberman Lab · Jul 2021
Your temperature minimum (about 2 hours before average wake time) predicts that your best focused work falls 4-6 hours after it.
00:48:26Andrew Huberman · Huberman Lab · Jul 2021
Of all NSDR protocols, hypnosis is uniquely effective because it is goal-directed and boosts relaxation, focus, and self-awareness simultaneously.
01:25:36Andrew Huberman · Huberman Lab · Jul 2021
Huberman is not a fan of melatonin supplements, citing too-high doses and effects on sex steroid hormones and puberty.
01:50:05Andrew Huberman · Huberman Lab · Jul 2021
After a late night, he says you should still wake at your normal time rather than sleeping in or going to bed extremely early.
02:00:59Andrew Huberman · Huberman Lab · Jul 2021
Forward walking generates 'optic flow' that lowers amygdala activity and reduces anxiety, backed by papers in Neuron and Journal of Neuroscience.
00:12:08Andrew Huberman · Huberman Lab · Jul 2021
Morning sunlight through cloud cover still delivers far more light-information photons to the eyes than a bright indoor bulb.
00:17:20Andrew Huberman · Huberman Lab · Jul 2021
Blue light early in the day is exactly the wavelength that best sets circadian rhythms, so daytime blue-blockers can be harmful.
00:23:03Andrew Huberman · Huberman Lab · Jul 2021
Yerba mate and guayusa increase GLP-1 release, and reused tea leaves seem to enhance that effect on subsequent pour-overs.
00:34:26Andrew Huberman · Huberman Lab · Jul 2021
Eyes directed upward and an upright posture increase alertness via brainstem circuits; looking down increases sleepiness.
00:37:32Andrew Huberman · Huberman Lab · Jul 2021
There is a direct neural connection from the bladder to brainstem alertness centers, which is why a full bladder feels so agitating.
00:42:46Andrew Huberman · Huberman Lab · Jul 2021
About 1,000 mg/day of EPA omega-3 has been shown as effective as prescription antidepressants for relieving depression.
01:13:07Andrew Huberman · Huberman Lab · Jul 2021
Refined sugar can trigger gut neurons via the vagus nerve and nodose ganglia to release dopamine and drive more sugar craving.
01:40:38Andrew Huberman · Huberman Lab · Jul 2021
Hot baths, showers, or sauna accelerate the post-heat body-temperature drop that makes falling asleep easier.
01:44:51Andrew Huberman · Huberman Lab · Jul 2021
During non-REM sleep you cool yourself by sticking out a hand, foot, or face through AVAs (arteriovenous anastomoses).
01:48:29Andrew Huberman · Huberman Lab · Jul 2021
Tharp's hard rule: 'If you don't work when you don't want to work, you're not going to be able to work when you do want to work.'
00:00:15Twyla Tharp · Huberman Lab · Dec 2025
At 84 she now goes to see 'absolutely nothing'; an artist must deliberately stay isolated to work from a truthful place.
24:38Twyla Tharp · Huberman Lab · Dec 2025
Calls her recent very successful 60th-anniversary tour a burden: 'success is much harder to follow than failure.'
25:09Twyla Tharp · Huberman Lab · Dec 2025
Took up boxing in her early 40s with trainer Teddy Atlas to get into peak shape for an athletic dance piece.
01:18:17Twyla Tharp · Huberman Lab · Dec 2025
Reveals her personal-record deadlift was 227 pounds, more than twice her body weight.
01:20:54Twyla Tharp · Huberman Lab · Dec 2025
Says she eats a keto diet, cannot cook, and basically eats everything raw including meat.
01:54:04Twyla Tharp · Huberman Lab · Dec 2025
Tells aspiring dancers (and parents) not to do it: 'find something else if you possibly can.'
01:58:13Twyla Tharp · Huberman Lab · Dec 2025
Admits the internal standard her pianist mother instilled is 'unattainable and you're going to hate yourself a lot of the time.'
02:08:33Twyla Tharp · Huberman Lab · Dec 2025
Tharp says even someone with only an hour and a half a day can build a real creative practice by showing up consistently (e.g. 6:45 a.m.).
01:01:38Twyla Tharp · Huberman Lab · Dec 2025
Huberman cites Nobel physiologist Sherrington: 'the final common path is movement' — movement is what the nervous system is built for.
53:49Twyla Tharp · Huberman Lab · Dec 2025
The neurons controlling human trunk movement are molecularly identical to those driving undulation in fish; proximal-limb neurons match fish fin neurons.
55:54Twyla Tharp · Huberman Lab · Dec 2025
As a child Tharp was the family translator, understanding the private 'idioglossia' language her near-triplet siblings invented before speaking English.
01:39:36Twyla Tharp · Huberman Lab · Dec 2025
Growing up at her family's Foothill Drive-In Theater, she learned to read action and movement on screen with no sound.
01:37:28Twyla Tharp · Huberman Lab · Dec 2025
Amadeus was shot in a Prague opera house using the original under-stage mechanics, beeswax candles, and floor pollen that sparked when lit, recreating Mozart's era.
01:50:26Twyla Tharp · Huberman Lab · Dec 2025
Huberman notes published Science research shows humans can detect magnetic fields (magnetoreception) above chance.
01:12:33Twyla Tharp · Huberman Lab · Dec 2025
Tharp's mother changed the spelling of her name to 'Twyla' because she thought it would 'look better on a marquee,' chasing alliteration like Marilyn Monroe.
02:24:20Twyla Tharp · Huberman Lab · Dec 2025
She breaks down classical ballet barre work — plié, tendu, rond de jambe, frappé, grand battement — noting most of ballet derives from fencing.
01:24:01Twyla Tharp · Huberman Lab · Dec 2025
Distinguishes ritual (done to accomplish a goal), practice (get the job done, any way), and habit (dangerous — must be done the same way).
02:11:38Twyla Tharp · Huberman Lab · Dec 2025
On the day of the actual El Cap free solo, Honnold says he was '100 percent' and everything was perfect, though it took years to get there.
00:09:20Alex Honnold · Huberman Lab · Sep 2025
Contrarian claim: almost no famous free soloists actually died free soloing; most died BASE jumping, wingsuiting, in car accidents, or freak events.
00:33:52Alex Honnold · Huberman Lab · Sep 2025
His preferred statistic: no one has ever died doing something cutting-edge in climbing.
00:34:23Alex Honnold · Huberman Lab · Sep 2025

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