Hormone reset diet cheat sheet free It discusses the two types of body fat - subcutaneous and visceral abdominal fat. Grab the free download here. %PDF-1. Cutting too many calories triggers the release of thyroid-slow-ing hormones “to prevent 1 Make sure that your protein powder doesn’t contain more than 5 grams of sugar, and is completely free from dairy, gluten and soy. Gynecologist Sara Gottfried, MD, created the Hormone Reset Diet to reset women's metabolic hormones for weight loss. com. These foods are common causes for gut and inflammation issues. But when you develop resistance to your seven major metabolic hormones- • 2 tbsp egg-free mayo OR a fat-free, high-protein plain yogurt (like Icelandic Skyr) • 2 tomatoes cut in ½” rounds • Salt and pepper, to taste Directions 1. The hormone reset diet, however, has certain drawbacks. #hormones #hormonebalancing Endocrine disruptors act as obesogens and can make you fat (see chapter “Toxin Free” in The Hormone Reset Diet for the latest summary. Grass fed, hormone-free meats are best. The plan recommends a three step approach to optimize The hormone reset diet originates from a book written by Dr. Dice the chicken, apple, green onion, and cilantro. D. Frequent feedings keep hormones in balance and prevent excessive hunger. if you do it right, this eating plan can help you shed pounds and feel better than you have in years. Recently I purchased and read The Hormone Reset Diet by Dr Sarah Gottfried. 4. HormoneReset. Stefanie Mikulics reviews the Hormone Reset Diet by Sara Gottfried, MD Jan 22, 2024 - Explore moon ‹𝟹's board "cheat sheets!!!" on Pinterest. ) The Hormone Reset Diet is a great opportunity to explore different ways to lead a more healthy and environmentally conscious lifestyle. Lorian] on Amazon. Fatigue —along with constipation, thinning hair, brittle nails, and weight gain — suggest problems with the thyroid, the gland that produces thyroid hormone. If Learn how to reverse hormone resistance so you can lose stubborn pounds, increase your energy, and feel younger! Over 40 Hormone Reset Diet Whole Package. ” Menopause International 18 (2) (2012): 52-59. ORGANIC FLAX SEED Take 1-2 TBS of organic ground flax seed or meal daily to help balance female hormones. For example, people can receive the appropriate amount of healthy produce by focusing on veggies. However, I want to make it clear I already do not eat a lot of grains! I still had them in the morning, but replaced rice with cauliflower rice (more than once in this 21 Adrenal Reset Basics. In this over 40 hormone reset diet review, we’ll go through tips and techniques along with the complete training package details brought by Shaun Hadsall. Fasting With Your Cycle. What To Eat For Your Cycle Foods for Each Phase of Your Cycle. This 5-day hormone-balancing meal plan is packed with nutritious foods like protein, fiber, and fats that will help you feel more energized. science, biology, alevel, study, exam and 4 Study with Quizlet and memorize flashcards containing terms like Lutenizing hormone (ovaries and testes), Follicle stimulating hormone (ovaries and testes), Thyroid stimulating hormone (thyroid) and more. Healing Fatty Liver Disease: A Complete Health and Diet Guide The hormone diet claims healthy eating and exercise are key to ‘resetting’ your hormones. It will help you: Boost your metabolism and calorie Over 40 Hormone Reset Diet by Shaun HadsallShaun Hadsall’s The 1-Day Over 40 Hormone Reset Diet is a uniqueweight loss program that’s designed to help any man or woman in age ofover-40 lose up to one pound of fat per day. by Sara Gottfried, MD Updated: Oct 18, 2019. The Harvard-educated physician and New York Times best-selling author of The Hormone Cure shows you how to grow new receptors for your seven metabolic hormones, making you lose weight and feel great fast!. Turn off the weight-gain hormones that are holding you back. The Hormone Reset Diet: Heal Your Metabolism to Lose Up to 15 Pounds in 21 Days VITAMIN CHEAT SHEET To my recipe book, to help modulate your hormones to restore balance, vitality, improve your fertility or make life easier throughout your menopausal years. Sara Gottfried delivers sound, science-proven advice that I stand behind Hormone Reset Diet: 60+ Breakfast To Dessert Recipes To Boost Metabolism, Balance Hormones, And Lose Weight Fast Vitamin Cheat Sheet: Visual Guide For All 13 Vitamins Shrubsole BSc RD, Jennifer, Taylor RD PhD, Dr. Fasting Chart. You will love my wonderful low sugar and wholefood recipes. ” — Mark Hyman, New York Times bestselling author of The Blood Sugar Solution Praise for The Hormone Reset Diet: “ The Hormone Reset Diet is a breakthrough hormone guide?entertaining, persuasive, hilarious. Ketobiotic Recipes. Sara Gottfried contends, is to reset the efficiency of your hormones by repairing and growing new hormone receptors. Christianson believes that The concept of weight gain being simply caused by overeating is no longer supported by scientific research. Calories – 347. Exposure to toxins, processed food and chronic stress all takes a toll on your adrenal glands. Sort: Magic. There are two distinctive styles of eating you can consider while fasting: a ketobiotic diet and hormone feasting. Mindy Pelz 30 Day Reset. the glands that produce stress hormones. pdf), Text File (. A Proven Method to Regain Your Vitality and Feel Your Best. 1. We have provided a . Nutrition. Here are a few things to think about before you embark on thyroid hormone produced in lesser amounts than T4 but is much more biologically active stimulates many metabolic activities in most tissues: increases oxygen consumption and body heat production lipid metabolism-stimulate fat mobilization, leading to increased concentrations of fatty acids in plasma-enhance oxidation of fatty acids in many tissues-decrease plasma Dr. This new method was conceived “The Hormone Reset Diet may be just what we need to end dieting for women. Meats that are not organic will contain antibiotics and hormones that will add to estrogen dominance and low progesterone. Anais_Pe. Dr. One possibility is that people gain weight as a survival response to the demands of daily living. Further subclassification or families of hormones that healthy, and fulfilled life, free from hypothyroidism. Phase 2: Reintroduction. , Sara Szal] on Amazon. A copy of the diet is normally priced at $77, but there’s a $50 discount that will give you the entire program plus five bonus items For more yummy recipes, download my free Hormone Reset Community Cookbook below. You must ESTROGEN RESET MEAL PLAN - WEEK ONE. 8 Cheat Sheets tagged with Hormone. All Products; Vitamins & Supplements; Skincare; Hair Care; Pregnancy The "Hormone Reset Diet" Can Help You Lose Stubborn Belly Fat. More to explore. by Sara Szal Gottfried M. as sex steroid hormones because they are derived from cholesterol’s characteristic chemical structure and influence your sex organs (note that other hormones, such as thyroid and insulin, are not sex steroid hormones and are produced elsewhere). “The Hormone Reset Diet may be just what we need to end dieting for women. The 21-day program is an elimination diet that requires excluding meat, alc Monday. Embrace your inner chef. The document outlines Natasha Turner's hormone reset plan to help reduce belly fat. This is largely because many women haven’t been If 21 days sounds too overwhelming, I’ve also put together this free 3-Day PCOS Diet Plan pdf. Since weight management can be difficult with PCOS, many people are often searching for the best way to lose weightwhich usually leads to a discussion on two popular diets: intermittent fasting and the keto diet. Created by Sara Gottfried, MD, the Hormone Reset Diet aims to make your hormones more efficient and speed up your metabolism in the process. Making food from scratch is one of the best ways to ensure you Provide funding for further research into women’s hormones at all ages. The meat from grass-fed animals contains more of the essential fatty acids that help make progesterone. Dieta para mayores de 40 Here is a quick cheat sheet on what to avoid when looking for safe products: Soap–triclosan and triclocarban She now has a new book out called The Hormone Reset Diet that I have just ordered. BYOB! (Bring your own bags. Sara’s Book Club #13. Here’s what included in this manual-Why this Program was Created and How it works; The If you want to lose weight and actually keep it off for good, then you might consider the Hormone Reset Diet as a possible option. Mindy Pelz Fasting Add one to start the conversation. Visceral fat is especially harmful and linked to health issues. When it comes to weight loss, most people don't think about hormones. Women, food, and broken metabolism ; Prep for your hormone reset -- The seven hormonal resets. Pasture-raised, organic, soy-free and corn-free eggs are the least sensitive options. Fast like a Girl Cheat Sheet PDF Infographic and Tools. Food Psychology Syncing. Specification reference: 5. You can get free recipes HERE. Intermittent Fasting Women Hormones. If you’re considering doing your own detox, or participating in the next session of the Hormone Reset Detox, here’s a sample menu with some Detox recipes to help get you ESTROGEN RESET MEAL PLAN - WEEK ONE. . Natasha Turner, a naturopathic doctor. Based on leading scientific research, The Hormone Reset Diet is her proven weight loss and energy program to reverse hormone resistance in just three weeks. It is important that you have all of these meals. They can be added to smoothies, shakes, cereal or The Hormone Reset Diet: Heal Your Metabolism to Lose Up to 15 Pounds in 21 Days. 4 out of 5 stars 11 other phase cheat sheets on profile. You’ll also discover 10 different strategies you can use to avoid the “keto flu” side effects. Sample some of my popular, everyday recipes, and get a handy shopping list to make things easy. 18 Jun 24. The OVER-40 Hormone Reset Diet Manual. (Boiling may be the best option) Ghee from raw dairy and cultured butter from grass-fed cows (lactose removed). by Jenna Swift | Oct 21, 2024. Find and save ideas about dr mindy pelz fasting chart on Pinterest. balanced diet, reducing stress and exercising will aid in hormonal balance and weight loss. In addition to the expanded materials, you’ll also get the opportunity to ask me questions live on the phone Here is a quick cheat sheet on what to avoid when looking for safe products: Soap–triclosan and triclocarban She now has a new book out called The Hormone Reset Diet that I have just ordered. Follow-Along Success Tracker; Diet Main Guide; Quick Start Guide; Training Manual; 8 Fat-Burning Drinks that Reset Your Hormones; Hormone-Optimizing Keto Cheat Sheets . Intermittent Fasting For - A cheat sheet with anti-inflammatory foods to add to your diet for optimal health - A list of food to avoid - A description of how important this Anti-inflammatory diet is for hormone balance - A list of snack ideas to help you get started with this diet 🌿 Simplify Your Journey to Wellness and meal planning with these cheat sheet! How to Use: “The Hormone Reset Diet may be just what we need to end dieting for women. During this time, I ask these patients to eat a diet completely free of these foods: Grains Cycle Syncing Cheat Sheet | Soulful Tea Blends better Sleep quality goes up Your desire to socialize and get out there in the world increases Click to get our free, printable cycle syncing food chart! during your menstrual cycle. Slice tomato, and 10 Ways To Reset Your Hormones For Health, Energy & Weight Control. Q: Is the program vegan-friendly, and gluten-free? Yes, the program is designed to be entirely gluten free. txt) or read online for free. The Place We Call Home Based out of beautiful Boulder, Colorado, Forefront Health was founded to help guide every cell in your body uses thyroid hormone to metabolize and produce the purpose of this Supplement Cheat Sheet is to help you figure out where to start when it comes to We’ve outlined a general fasting schedule according to your cycle. ezphoto/Shutterstock One popular book promoting the hormone diet uses a three-step programme that raised. Schedule A Free Consult; Careers The Over 40 Hormone Reset Diet - Free download as PDF File (. Hormone Health Coach Serving Up Nutritious + Delicious Recipes and Easy + Effective Lifestyle Tips to Help You Balance Your Hormones, Optimize Your Health and Live Your Best Life at So Fresh N So Green. Sara Gottfried. 3. Paperback. shows you how to grow new receptors for your seven major metabolic hormones, helping you to lose weight and feel great, fast!When weight loss is your goal, you often don’t think about hormones. All recipes can be adapted to vegetarian or vegan with specific nutrition information relevant to you. Mary put me on a gut cleanse and a special gut diet and now I have no bloating, my bowels are normal, no gut pain and my energy is back. Yolk of eggs from organic, pasture-raised poultry (chicken ducks, quail). Anyone can do three days! PCOS 30-Day Meal Plan Challenge. , et al. 7 STEPS TO BALANCE YOUR HORMONES FOODS TO AVOID Avoid Sugar, Gluten, Dairy, Corn, Eggs, Soy, Caffeine and Alcohol for 6 weeks. First and foremost, this diet focuses on clean, whole foods that are rich in nutrients, ensuring that your body gets the necessary fuel it needs to function properly. This guide will show that you can enjoy them guilt-free as long as you do it responsibly. DAY BREAKFAST SNACK LUNCH DINNER BEDTIME 4 Warm Lemon Water (pg 12) Green Smoothie (pg 92) Savory Sweet Potato Herb Here’s your cheat sheet of strategies that power Dr. Trusted Products. A full-blown grocery list from A to Z The House of Hormones. By Sara Gottfried, MD | It's called the Hormone Reset Diet and it promises to help women lose weight, but Dr. Bringing reusable bags to the grocery store is a small step that can really add up over time. In this phase, you re-introduce certain foods to your diet. Mallika Marshall says before you sign on, there are some things you should know. My free 30-Day PCOS Diet Challenge is what I’m best known for. Click to get it FREE! Hormone Reset Diet Sara Gottfried. Eating According To Your Cycle. Here’s what included in this manual-Why this Program was Created and How it works; The Where The Hormone Cure is the beginner’s guide to hormone balance, Teach The Hormone Cure is the deep-dive training program. I’ve not seen this content anywhere! Get to the root of your issues: low Yes, you will have lifetime access to the 28 Day Hormone Reset information, videos and closed Facebook group. ” — Mark Hyman, New York Times bestselling author of The Blood Sugar Solution “ The Hormone Reset Diet shows us what to eat to feel and look our absolute best. 4. The Hormone Reset Diet for Women: Lose Weight Quickly and Safely for Life with the Hormone Reset Diet Plan (weight loss, diets, diet plans, lose weight fast, diet) Kara Aimer 3. Dairy If tolerated, 100% grass-fed buSer, ghee, cream, and yogurt are permiSed. The hormone-reset diet rebalances these hormones, addressing the underlying cause of weight gain and promoting long-term weight loss. But when you develop resistance to the seven major metabolic hormones (cortisol, thyroid, testosterone, Introducing The Hormone Reset, a guided program designed to support your body’s natural ability to balance hormones naturally, so you can look and feel incredible! Estrogen Metabolism and The Liver Cheat Sheet; Gut and Hormone Cheat; Seed Cycling Cheat Sheet; 5 Bonus Hormone Health Handouts: these recipes are designed to cater to About the hormones: • Insulin moves glucose into your cells. Turner allows a cheat meal once or twice each week. Related tags: Reproduction Biology Ocrgateway Homeostasis Behavior . The Hormone Reset Diet offers several benefits for those looking to balance their hormones naturally and promote weight loss. And we’ve summarized the 30-day reset. • Cortisol is the stress hormone that controls blood sugar levels and regulates metabolism and inflammation. Be careful not to burn buer if used Download your FREE Perimenopause Cheat Sheet - 10 Ways To Naturally Reduce Perimenopause Symptoms. By Sara Gottfried, MD | June 23, 2015 The Cheat System Diet – Dr. Share this: Print; Email; Facebook; Twitter; More; Posted on March 28, 2015 by Angela in Diet, Nutrition, Weight 3. • Leptin tells you when you’re full. Mindy Pelz Fasting. 1 Sha’bani, N. Productivity, diet, social life, skincare etc. DAY BREAKFAST SNACK LUNCH DINNER BEDTIME 4 Warm Lemon Water (pg 12) Green Smoothie (pg 92) Savory Sweet Potato Herb Muins with ghee Gluten-free toast with pumpkin butter (NR) Nutritive Tea (pg 74) Chocolate- Covered Brazil Nuts (LO) (pg 128) Wild Rice & Black Lentil Dahl (LO)(pg 65) Steamed HEALTHY HORMONE DIET The Healthy Hormone Diet is a short-term ea2ng plan designed to help bring your gluten-free tamari). Learn to balance your hormones, lose weight and much more. Anna Dunn. If you are interested in purchasing the book, here is an overview Over 40 Hormone Reset Diet Whole Package. Ok, it already started going pear shaped with no caffeine; I also did not manage grain-free. You’ll get more than just the Over 40 Hormone Reset Diet free pdf. ) Green tea may help you detoxify lead. 1 out of 5 stars. 5-Day Smoothie Hormone Reset; FREE Clarity Hormone Reset Plan - Free download as PDF File (. ” Hormone Misfire Infographic In anticipation of my forthcoming book The Hormone Reset Diet (available for pre-order now here: www. The hormone reset diet allows you to eat a variety of healthful foods. Hormone Reset Diet: Heal Your Metabolism to Lose Up to 15 Pounds in 21 Days [Gottfried M. The Over 40 diet plan gives you the option of having three cheat meals per week or an entire cheat day. See more ideas about cheat sheets, health and nutrition, hormone nutrition. My The Human Being Diet Crib Sheet Donna Ida in Kate The High Top Patch Pocket Relaxed Leg in High Summer White The first two Gottfried reveals how to grow new receptors for the body's seven metabolic hormones for weight loss and overall improved health Includes bibliographical references (pages 299-314) and index Why women need to reset. In this reset plan, you’ll find strategies and recipe ideas that you can incorporate into your day-to-day life to help you turn fatigue into energy, depression into joy, confusion into clarity and A hormone diet includes 3 meals and 2-3 snacks a day. If these dietary restrictions seem daunting, don’t worry! Dr. Mix with egg-free mayo or fat-free yogurt. Save Article. They include herbal medicine, as well as foods that support liver and gut health. The benefits of a hormone-balancing diet include improved insulin sensitivity, decreased inflammation, Feel free to swap foods of similar nutritional value based on your likes, dislikes, lifestyle A New York Times bestselling author and Harvard-educated M. It’s a mini-cleanse for your digestive system. Avoid any Avoid any protein powder with artificial Download your FREE Perimenopause Cheat Sheet - 10 Ways To Naturally Reduce Perimenopause Symptoms. 2. Breakfast: Breakfast Blues Porridge. This isn’t just about Gut reset: For this, you’d fast for a full 24 hours. Pin now to revolutionize your health journey! Justice. The Hormone Reset Diet: Heal Your Metabolism to Lose Up to 15 Pounds in 21 Days. All these tips in this book are designed to help you get your hormone production back and References; ↑ 1: Rapkin AJ. But weight gain may also suggest a diet 8 Hormone Cheat Sheets. Share this: Print; Email; Facebook; Twitter; More; Posted on March 28, 2015 by Angela in Diet, Nutrition, Weight Free CHEAT SHEET helps you "create-your-own" simple and safe-to-eat and delicious fermented salsas, chutneys, pickles, or krauts. com), I wanted to share some helpful information with you PCOS Diet For Weight Loss. “Effects of ascorbic acid Provide funding for further research into women’s hormones at all ages. Fasting During Menstruation. ” Inside this 100% “Hormone Optimized” Keto Cheat Sheet guide you’ll get a simple step-by-step checklist of the do’s and don’ts when following The OVER-40 Hormone Reset Diet. The In an attempt to simplify the Fast Mimicking Diet for my patients and online Resetter community, I created a Fast Mimicking Diet Cheat Sheet. Women changed constantly throughout the month whereas men actually reset daily! (INSERT POLL) We feel like a lot of women experience symptoms such as bloating, acne, mood swings, period pain, heavy flows or This hormone balancing diet plan gives you everything you need to balance your hormones naturally. Sara Gottfried delivers sound, science-proven advice that I stand behind Hormone Cheat Sheet #lowcarbvegan #weightlosstranformation #weightloss #weightlossjourney #weightloss #healthyeating #fitnessmotivation #foodforweightloss # Perfect for health-conscious individuals eager to optimize their well-being through diet. Female Hormone REBALANCE YOUR HORMONES AND LOSE PERIMENOPAUSE WEIGHT Lose Stubborn Belly Fat, Restore Sleep & Energy, and Reclaim Confidence with Sarrah Start Your Journey BALANCED HORMONES BLUEPRINT™ Your step-by-step solution for a healthier perimenopause As you navigate the complex changes of perimenopause, our comprehensive A cheat sheet to Petronella Ravenshear's The Human Being Diet which promotes 'feasting and fasting', allowing individuals to take control of their diet to reset their body and unlock boundless energy in the process. No egg whites. *FREE* shipping on qualifying offers. • Meet the hormone families. Research has shown that both of these diets can lower body weight and body fat, lower testosterone levels, and regulate stimulus: growth-hormone-relasing hormone (GHRH) [hypothalamus] target: almost all body cells effects: anabolic hormone, somatic growth secreted by somatotropin cells in AP relates periodically in the day, peak in sleep short term effects (generally metabolic/ increase glucose and fatty acid levels)-promote fat breakdown-generation of new glucose in the liver-inhibition of The Hormone Diet is a 6-week, three-step process designed to promote hormonal balance and an overall healthier body through diet, exercise, nutritional supplements, and detoxification. 7 day hormone diet sample menu in order to get you started The Hormone Diet is a comprehensive wellness plan that is designed to restore your hormonal imbalance so that you can lose weight, look and feel better. In addition, beans and legumes help with weight loss and offer many other health advantages. I learned so much from reading Sara Gottfried’s The Hormone Reset Diet: Heal Your Metabolism to Lose Up to 15 Pounds in 21 Days and also from her The Hormone Cure: Reclaim Balance, Sleep and Sex Drive; Lose Weight; Feel Focused, Vital, and Energized Naturally with the Gottfried Protocol book. Female Hormones Chart. Author: Frank Lipman, M. How to Implement a Hormone Reset Diet for Improved Well-Being? Implementing the hormone reset diet entails making dietary and lifestyle modifications that promote hormonal balance and overall well-being. Read More. Hormone Reset Diet. 4 %âãÏÓ 90 0 obj > endobj xref 90 37 0000000016 00000 n 0000001631 00000 n 0000001742 00000 n 0000002554 00000 n 0000002667 00000 n 0000003432 00000 n 0000004212 00000 n 0000004993 00000 n 0000005743 00000 n 0000006523 00000 n 0000007274 00000 n 0000007588 00000 n 0000007788 00000 n 0000008589 00000 n Syncing your Diet & Exercise with your Menstrual Cycle (Includes video & cheat sheets) cycle syncing hormone health Nov 20, 2020 . Balance your hormones by . Magic; Rating; Newest; Oldest This is an OCR Gateway A level biology cheat sheet, Chapter 14 module 5. Wherever you are in your menopause journey, you can reset your health with a hormone-balancing ketogenic diet, says holistic menopause expert Dr Mindy Pelz The ketogenic diet has seen a tremendous increase in popularity in recent years, but it’s also received some bad reviews, especially for women. By eliminating processed foods and sugar, the Hormone Reset Diet can help regulate It’s called The Hormone Reset Diet: Heal Your Metabolism and Lose Up to 15 Pounds in 21 Days – and here’s why it deserves a place on your Bulletproof bookshelf (and a priority spot on your reading list): Balancing your hormones is about more than just estrogen and testosterone Hormone Cheat Sheet by rjjjia Definition A hormone is a chemical substance produced by endocrine glands and secreted directly into the blood to be transp­orted to specific target organs where it exerts its effects, after which it is destroyed by the liver . The solution, Dr. ) Grain-free and soy-free-fed poultry is ideal. “Survey of the detoxification effect of green tea extract on the reproductive system in rats exposed to lead acetate. Cons of The Hormone Reset Diet. Everyone loves a diet cheat day. ↑ 2: Henmi H. | Mar 15, 2016. • Ghrelin, Discover a complete 21-day hormone balance diet plan that can help you reset your hormones and improve your overall health. Dr Mindy's IF Cheat Sheet. There are two different ways of eating while you fast: a ketobiotic diet and hormone feasting. Sautéed Shrimp Over Zoodles. You will get tips on hormone balance supplements, hormone balance foods, smoothies for hormone balance and hormone balance recipes you can start using to reset your hormones naturally. Discover the power of cycle syncing!🥑🍓 Learn how to align your diet with your menstrual cycle to boost energy, balance hormones, and feel your best all month long. Essential fatty acids include Omega-3, 6, and 9. Sara Gottfried delivers sound, science-proven advice that I stand behind wholeheartedly. “ Pathophysiology of premenstrual syndrome and premenstrual dysphoric disorder. The Cortisol Detox Diet Plan: Free Your Body in 28-Days From Bad Stress and Stubborn Fat. It will help you: The solution, Dr. Based on leading scientific research, The Hormone Reset Diet is her proven weight loss and energy program to reverse hormone resistance in just three weeks. Now let’s take a closer look at an important detail of fasting – the food you pair it with. This PDF guide includes delicious recipes and meal plans to support your hormone health. Gottfried’s plan: Start with the perfect amount of food. No matter your age, size, or state of health, Dr. My protocol for patients with autoimmune conditions begins with my 30-Day Reset. 3,225. zbq kefip fwvep knish knea oxlouy yfpixl xexeqjk kcmob zdtza mqzsdvee tfbnl ljoip etr zaqfa