How to Sleep Better While Pregnant
How to Sleep Better While Pregnant
How to Sleep Better While Pregnant
Episode Transcript
Transcripts are displayed as originally observed. Some content, including advertisements may have changed.
Use Ctrl + F to search
0:00
<!DOCTYPE html><html lang="en"><head><script nonce="PIL_XUC9lViUhSwnQozYGg">var DOCS_timing={}; DOCS_timing['pls']=new Date().getTime();</script><meta property="og:title" content="240221_Mar De Carlo interview_transcript"><meta property="og:type" content="article"><meta property="og:site_name" content="Google Docs"><meta property="og:url" content="https://docs.google.com/document/d/1b63akVjrun6u4OJ01E7Z9GOzE_0kz_Yn-y0rEAWnAM8/edit?usp=sharing&usp=embed_facebook"><meta property="og:image" content="https://lh7-us.googleusercontent.com/docs/AHkbwyIhg0MbRbP18835KGnaCMylQJ0CAcBl5hS3X5Up3IU2xhpqSwpON05e_tvehBf7SlqIxk4_MupSdV_tMWGFJyU_K2uF9wbwO1cJkwhv1Amk7RjKbLe1=w1200-h630-p"><meta property="og:image:width" content="1200"><meta property="og:image:height" content="630"><meta property="og:description" content="How to Sleep Better While Pregnant It’s estimated that about 80% of pregnant people experience insomnia by their third trimester, and newer research is showing how melatonin and circadian rhythms may impact fertility, implantation, miscarriage, risk of preeclampsia and postpartum depression. Mar..."><meta name="google" content="notranslate"><meta name="viewport" content="width=device-width, user-scalable=no, initial-scale=1.0, minimum-scale=1.0, maximum-scale=1.0"><meta http-equiv="X-UA-Compatible" content="IE=edge;"><meta name="fragment" content="!"><meta name="referrer" content="origin"><title>240221_Mar De Carlo interview_transcript - Google Docs</title><link rel="shortcut icon" href="https://ssl.gstatic.com/docs/documents/images/kix-favicon-2023q4.ico"><link rel="chrome-webstore-item" href="https://chrome.google.com/webstore/detail/apdfllckaahabafndbhieahigkjlhalf"><script nonce="PIL_XUC9lViUhSwnQozYGg">_docs_webfonts_fontFaces = null; _docs_webfonts_iframe_fontFaces = null;DOCS_timing['wpid']=new Date().getTime();</script><style nonce="Y5b6aDuUPK2T5Okat_ACsQ">.gb_ib:not(.gb_kd){font:13px/27px Roboto,Arial,sans-serif;z-index:986}@-webkit-keyframes gb__a{0%{opacity:0}50%{opacity:1}}@keyframes gb__a{0%{opacity:0}50%{opacity:1}}a.gb_za{border:none;color:#4285f4;cursor:default;font-weight:bold;outline:none;position:relative;text-align:center;text-decoration:none;text-transform:uppercase;white-space:nowrap;-moz-user-select:none;-ms-user-select:none;-webkit-user-select:none}a.gb_za:hover:after,a.gb_za:focus:after{background-color:rgba(0,0,0,.12);content:"";height:100%;left:0;position:absolute;top:0;width:100%}a.gb_za:hover,a.gb_za:focus{text-decoration:none}a.gb_za:active{background-color:rgba(153,153,153,.4);text-decoration:none}a.gb_Aa{background-color:#4285f4;color:#fff}a.gb_Aa:active{background-color:#0043b2}.gb_Ba{box-shadow:0 1px 1px rgba(0,0,0,.16)}.gb_za,.gb_Aa,.gb_Ca,.gb_Da{display:inline-block;line-height:28px;padding:0 12px;border-radius:2px}.gb_Ca{background:#f8f8f8;border:1px solid #c6c6c6}.gb_Da{background:#f8f8f8}.gb_Ca,#gb a.gb_Ca.gb_Ca,.gb_Da{color:#666;cursor:default;text-decoration:none}#gb a.gb_Da{cursor:default;text-decoration:none}.gb_Da{border:1px solid #4285f4;font-weight:bold;outline:none;background:#4285f4;background:-webkit-gradient(linear,left top,left bottom,from(top),color-stop(#4387fd),to(#4683ea));background:-webkit-linear-gradient(top,#4387fd,#4683ea);background:linear-gradient(top,#4387fd,#4683ea);filter:progid:DXImageTransform.Microsoft.gradient(startColorstr=#4387fd,endColorstr=#4683ea,GradientType=0)}#gb a.gb_Da{color:#fff}.gb_Da:hover{box-shadow:0 1px 0 rgba(0,0,0,.15)}.gb_Da:active{box-shadow:inset 0 2px 0 rgba(0,0,0,.15);background:#3c78dc;background:-webkit-gradient(linear,left top,left bottom,from(top),color-stop(#3c7ae4),to(#3f76d3));background:-webkit-linear-gradient(top,#3c7ae4,#3f76d3);background:linear-gradient(top,#3c7ae4,#3f76d3);filter:progid:DXImageTransform.Microsoft.gradient(startColorstr=#3c7ae4,endColorstr=#3f76d3,GradientType=0)}#gb .gb_Ea{background:#fff;border:1px solid #dadce0;color:#1a73e8;display:inline-block;text-decoration:none}#gb .gb_Ea:hover{background:#f8fbff;border-color:#dadce0;color:#174ea6}#gb .gb_Ea:focus{background:#f4f8ff;color:#174ea6;outline:1px solid #174ea6}#gb .gb_Ea:active,#gb .gb_Ea:focus:active{background:#ecf3fe;color:#174ea6}#gb .gb_Ea.gb_i{background:transparent;border:1px solid #5f6368;color:#8ab4f8;text-decoration:none}#gb .gb_Ea.gb_i:hover{background:rgba(255,255,255,.04);color:#e8eaed}#gb .gb_Ea.gb_i:focus{background:rgba(232,234,237,.12);color:#e8eaed;outline:1px solid #e8eaed}#gb .gb_Ea.gb_i:active,#gb .gb_Ea.gb_i:focus:active{background:rgba(232,234,237,.1);color:#e8eaed}.gb_q{display:none!important}.gb_3a{visibility:hidden}.gb_x{display:inline-block;vertical-align:middle}.gb_Sd .gb_p{bottom:-3px;right:-5px}.gb_f{position:relative}.gb_d{display:inline-block;outline:none;vertical-align:middle;border-radius:2px;-moz-box-sizing:border-box;box-sizing:border-box;height:40px;width:40px;cursor:pointer;text-decoration:none}#gb#gb a.gb_d{cursor:pointer;text-decoration:none}.gb_d,a.gb_d{color:#000}.gb_if{border-color:transparent;border-bottom-color:#fff;border-style:dashed dashed solid;border-width:0 8.5px 8.5px;display:none;position:absolute;left:11.5px;top:33px;z-index:1;height:0;width:0;-webkit-animation:gb__a .2s;animation:gb__a .2s}.gb_jf{border-color:transparent;border-style:dashed dashed solid;border-width:0 8.5px 8.5px;display:none;position:absolute;left:11.5px;z-index:1;height:0;width:0;-webkit-animation:gb__a .2s;animation:gb__a .2s;border-bottom-color:rgba(0,0,0,.2);top:32px}x:-o-prefocus,div.gb_jf{border-bottom-color:#ccc}.gb_6{background:#fff;border:1px solid #ccc;border-color:rgba(0,0,0,.2);color:#000;-webkit-box-shadow:0 2px 10px rgba(0,0,0,.2);-moz-box-shadow:0 2px 10px rgba(0,0,0,.2);box-shadow:0 2px 10px rgba(0,0,0,.2);display:none;outline:none;overflow:hidden;position:absolute;right:8px;top:62px;-webkit-animation:gb__a .2s;animation:gb__a .2s;border-radius:2px;-moz-user-select:text;-ms-user-select:text;-webkit-user-select:text}.gb_x.gb_Na .gb_if,.gb_x.gb_Na .gb_jf,.gb_x.gb_Na .gb_6,.gb_Na.gb_6{display:block}.gb_x.gb_Na.gb_kf .gb_if,.gb_x.gb_Na.gb_kf .gb_jf{display:none}.gb_Td{position:absolute;right:8px;top:62px;z-index:-1}.gb_9a .gb_if,.gb_9a .gb_jf,.gb_9a .gb_6{margin-top:-10px}.gb_x:first-child,#gbsfw:first-child+.gb_x{padding-left:4px}.gb_Ra.gb_Ud .gb_x:first-child{padding-left:0}.gb_Vd{position:relative}.gb_u.gb_Dd.gb_gb.gb_rd{margin:0 12px;padding:0}.gb_u .gb_d{position:relative}.gb_u .gb_x{margin:0 4px;padding:4px}.gb_u .gb_Wd{display:inline-block}.gb_u a.gb_wd{-webkit-box-align:center;-webkit-align-items:center;-moz-box-align:center;-ms-flex-align:center;-webkit-align-items:center;align-items:center;-webkit-border-radius:100px;-moz-border-radius:100px;border-radius:100px;border:0;background:#0b57d0;color:#fff;display:-webkit-inline-box;display:-webkit-inline-flex;display:-moz-inline-box;display:-ms-inline-flexbox;display:-webkit-inline-box;display:-webkit-inline-flex;display:-ms-inline-flexbox;display:inline-flex;font-size:14px;font-weight:500;height:40px;white-space:nowrap;width:auto}.gb_u a.gb_d.gb_wd{margin:0 4px;padding:4px 24px 4px 24px}.gb_u a.gb_wd.gb_Xd{padding:9px 12px 9px 16px}.gb_u a.gb_wd.gb_Zd{background:transparent;border:1px solid #747775;color:#0b57d0;outline:0}.gb_u .gb_t{fill:#0b57d0}.gb_u .gb_0d{fill:#0b57d0;margin-left:8px}.gb_u .gb_0d circle{fill:#fff}.gb_u .gb_wd .gb_Md{-webkit-box-flex:1;-webkit-flex-grow:1;-moz-box-flex:1;-ms-flex-positive:1;-webkit-box-flex:1;box-flex:1;-ms-flex-positive:1;-webkit-flex-grow:1;flex-grow:1;text-align:center}.gb_u .gb_wd:hover{background:#3763cd}.gb_u .gb_wd:hover .gb_0d{fill:#3763cd}.gb_u .gb_wd:focus,.gb_u .gb_wd:active,.gb_u .gb_wd:focus:hover,.gb_u .gb_wd[aria-expanded=true],.gb_u .gb_wd:hover[aria-expanded=true]{background:#416acf}.gb_u .gb_wd:focus .gb_0d,.gb_u .gb_wd:active .gb_0d,.gb_u .gb_wd:focus:hover .gb_0d,.gb_u .gb_wd[aria-expanded=true] .gb_0d,.gb_u .gb_wd:hover[aria-expanded=true] .gb_0d{fill:#416acf}.gb_u .gb_wd:focus,.gb_u .gb_wd:active,.gb_u .gb_wd[aria-expanded=true]{-webkit-box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3);-moz-box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3);box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3)}.gb_u .gb_wd:focus-visible{outline:1px solid #416acf;outline-offset:2px}.gb_u .gb_Ia:focus-visible{outline:1px solid #416acf}.gb_u .gb_i.gb_wd{background:#a8c7fa;color:#062e6f}.gb_u .gb_i.gb_wd .gb_0d{fill:#a8c7fa}.gb_u .gb_i.gb_wd .gb_0d circle{fill:#062e6f}.gb_u .gb_i.gb_wd:hover{background:#b4cbf6}.gb_u .gb_i.gb_wd:hover .gb_0d{fill:#b4cbf6}.gb_u .gb_i.gb_wd:focus,.gb_u .gb_i.gb_wd:focus:hover,.gb_u .gb_i.gb_wd:active,.gb_u .gb_i.gb_wd[aria-expanded=true],.gb_u .gb_i.gb_wd:hover[aria-expanded=true]{background:#b8cdf7}.gb_u .gb_i.gb_wd:focus .gb_0d,.gb_u .gb_i.gb_wd:focus:hover .gb_0d,.gb_u .gb_i.gb_wd:active .gb_0d,.gb_u .gb_i.gb_wd[aria-expanded=true] .gb_0d,.gb_u .gb_i.gb_wd:hover[aria-expanded=true] .gb_0d{fill:#b8cdf7}.gb_u .gb_i.gb_wd:focus-visible{outline-color:#b8cdf7}.gb_u .gb_i.gb_wd:focus,.gb_u .gb_i.gb_wd:active,.gb_u .gb_i.gb_wd[aria-expanded=true]{-webkit-box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3);-moz-box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3);box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3)}.gb_u .gb_wd.gb_Zd:hover,.gb_u .gb_wd.gb_Zd:focus,.gb_u .gb_wd.gb_Zd[aria-expanded=true],.gb_u .gb_wd.gb_Zd:hover[aria-expanded=true]{background:rgba(11,87,208,.08);-webkit-box-shadow:none;-moz-box-shadow:none;box-shadow:none}.gb_u .gb_wd.gb_Zd:active{background:rgba(11,87,208,.12);-webkit-box-shadow:none;-moz-box-shadow:none;box-shadow:none}.gb_u .gb_wd.gb_Zd:focus-visible{border-color:#0b57d0;outline:0}.gb_u .gb_i.gb_wd.gb_Zd{background:transparent;color:#a8c7fa}.gb_u .gb_i.gb_wd.gb_Zd:hover,.gb_u .gb_i.gb_wd.gb_Zd:focus,.gb_u .gb_i.gb_wd.gb_Zd[aria-expanded=true],.gb_u .gb_i.gb_wd.gb_Zd:hover[aria-expanded=true]{background:rgba(168,199,250,.08);-webkit-box-shadow:none;-moz-box-shadow:none;box-shadow:none}.gb_u .gb_i.gb_wd.gb_Zd:active{background:rgba(168,199,250,.12);-webkit-box-shadow:none;-moz-box-shadow:none;box-shadow:none}.gb_u .gb_i.gb_wd.gb_Zd:focus-visible{border-color:#a8c7fa;outline:0}.gb_i .gb_u .gb_t{fill:#a8c7fa}.gb_i .gb_u .gb_Ia:focus-visible{outline-color:#a8c7fa}.gb_7c .gb_Vd,.gb_md .gb_Vd{float:right}.gb_d{padding:8px;cursor:pointer}.gb_d:after{content:"";position:absolute;top:-4px;bottom:-4px;left:-4px;right:-4px}.gb_Ra .gb_ne:not(.gb_za):focus img{background-color:rgba(0,0,0,.2);outline:none;-webkit-border-radius:50%;-moz-border-radius:50%;border-radius:50%}.gb_1d button svg,.gb_d{-webkit-border-radius:50%;-moz-border-radius:50%;border-radius:50%}.gb_1d button:focus:not(:focus-visible) svg,.gb_1d button:hover svg,.gb_1d button:active svg,.gb_d:focus:not(:focus-visible),.gb_d:hover,.gb_d:active,.gb_d[aria-expanded=true]{outline:none}.gb_Qc .gb_1d.gb_we button:focus-visible svg,.gb_1d button:focus-visible svg,.gb_d:focus-visible{outline:1px solid #202124}.gb_Qc .gb_1d button:focus-visible svg,.gb_Qc .gb_d:focus-visible{outline:1px solid #f1f3f4}@media (forced-colors:active){.gb_Qc .gb_1d.gb_we button:focus-visible svg,.gb_1d button:focus-visible svg,.gb_Qc .gb_1d button:focus-visible svg{outline:1px solid currentcolor}}.gb_Qc .gb_1d.gb_we button:focus svg,.gb_Qc .gb_1d.gb_we button:focus:hover svg,.gb_1d button:focus svg,.gb_1d button:focus:hover svg,.gb_d:focus,.gb_d:focus:hover{background-color:rgba(60,64,67,.1)}.gb_Qc .gb_1d.gb_we button:active svg,.gb_1d button:active svg,.gb_d:active{background-color:rgba(60,64,67,.12)}.gb_Qc .gb_1d.gb_we button:hover svg,.gb_1d button:hover svg,.gb_d:hover{background-color:rgba(60,64,67,.08)}.gb_Fa .gb_d.gb_Ia:hover{background-color:transparent}.gb_d[aria-expanded=true],.gb_d:hover[aria-expanded=true]{background-color:rgba(95,99,104,.24)}.gb_d[aria-expanded=true] .gb_h{fill:#5f6368;opacity:1}.gb_Qc .gb_1d button:hover svg,.gb_Qc .gb_d:hover{background-color:rgba(232,234,237,.08)}.gb_Qc .gb_1d button:focus svg,.gb_Qc .gb_1d button:focus:hover svg,.gb_Qc .gb_d:focus,.gb_Qc .gb_d:focus:hover{background-color:rgba(232,234,237,.1)}.gb_Qc .gb_1d button:active svg,.gb_Qc .gb_d:active{background-color:rgba(232,234,237,.12)}.gb_Qc .gb_d[aria-expanded=true],.gb_Qc .gb_d:hover[aria-expanded=true]{background-color:rgba(255,255,255,.12)}.gb_Qc .gb_d[aria-expanded=true] .gb_h{fill:#fff;opacity:1}.gb_x{padding:4px}.gb_Ra.gb_Ud .gb_x{padding:4px 2px}.gb_Ra.gb_Ud .gb_b.gb_x{padding-left:6px}.gb_6{z-index:991;line-height:normal}.gb_6.gb_2d{left:0;right:auto}@media (max-width:350px){.gb_6.gb_2d{left:0}}.gb_3d .gb_6{top:56px}.gb_k .gb_d,.gb_5 .gb_k .gb_d{background-position:-64px -29px}.gb_L .gb_k .gb_d{background-position:-29px -29px;opacity:1}.gb_k .gb_d,.gb_k .gb_d:hover,.gb_k .gb_d:focus{opacity:1}.gb_m{display:none}@media screen and (max-width:319px){.gb_sd:not(.gb_yd) .gb_k{display:none;visibility:hidden}}.gb_p{display:none}.gb_fd{font-family:Google Sans,Roboto,Helvetica,Arial,sans-serif;font-size:20px;font-weight:400;letter-spacing:0.25px;line-height:48px;margin-bottom:2px;opacity:1;overflow:hidden;padding-left:16px;position:relative;text-overflow:ellipsis;vertical-align:middle;top:2px;white-space:nowrap;-ms-flex:1 1 auto;-webkit-flex:1 1 auto;-webkit-box-flex:1;-moz-box-flex:1;flex:1 1 auto}.gb_fd.gb_gd{color:#3c4043}.gb_Ra.gb_Sa .gb_fd{margin-bottom:0}.gb_hd.gb_id .gb_fd{padding-left:4px}.gb_Ra.gb_Sa .gb_jd{position:relative;top:-2px}.gb_Ra{color:black;min-width:160px;position:relative;-webkit-transition:box-shadow 250ms;transition:box-shadow 250ms}.gb_Ra.gb_Zc{min-width:120px}.gb_Ra.gb_qd .gb_rd{display:none}.gb_Ra.gb_qd .gb_sd{height:56px}header.gb_Ra{display:block}.gb_Ra svg{fill:currentColor}.gb_td{position:fixed;top:0;width:100%}.gb_ud{-webkit-box-shadow:0 4px 5px 0 rgba(0,0,0,.14),0 1px 10px 0 rgba(0,0,0,.12),0 2px 4px -1px rgba(0,0,0,.2);-moz-box-shadow:0 4px 5px 0 rgba(0,0,0,.14),0 1px 10px 0 rgba(0,0,0,.12),0 2px 4px -1px rgba(0,0,0,.2);box-shadow:0 4px 5px 0 rgba(0,0,0,.14),0 1px 10px 0 rgba(0,0,0,.12),0 2px 4px -1px rgba(0,0,0,.2)}.gb_vd{height:64px}.gb_sd{-moz-box-sizing:border-box;-webkit-box-sizing:border-box;box-sizing:border-box;position:relative;width:100%;display:-webkit-box;display:-moz-box;display:-ms-flexbox;display:-webkit-flex;display:flex;-webkit-box-pack:space-between;-ms-flex-pack:justify;-webkit-justify-content:space-between;-moz-box-pack:space-between;justify-content:space-between;min-width:-webkit-min-content;min-width:-moz-min-content;min-width:-ms-min-content;min-width:min-content}.gb_Ra:not(.gb_Sa) .gb_sd{padding:8px}.gb_Ra.gb_xd .gb_sd{-ms-flex:1 0 auto;-webkit-flex:1 0 auto;-webkit-box-flex:1;-moz-box-flex:1;flex:1 0 auto}.gb_Ra .gb_sd.gb_yd.gb_zd{min-width:0}.gb_Ra.gb_Sa .gb_sd{padding:4px;padding-left:8px;min-width:0}.gb_rd{height:48px;vertical-align:middle;white-space:nowrap;-ms-flex-align:center;-moz-box-align:center;-webkit-box-align:center;-webkit-align-items:center;align-items:center;display:-webkit-box;display:-moz-box;display:-ms-flexbox;display:-webkit-flex;display:flex;-moz-user-select:-moz-none;-ms-user-select:none;-webkit-user-select:none}.gb_Bd>.gb_rd{display:table-cell;width:100%}.gb_hd{padding-right:30px;-moz-box-sizing:border-box;box-sizing:border-box;-ms-flex:1 0 auto;-webkit-flex:1 0 auto;-webkit-box-flex:1;-moz-box-flex:1;flex:1 0 auto}.gb_Ra.gb_Sa .gb_hd{padding-right:14px}.gb_Cd{-ms-flex:1 1 100%;-webkit-flex:1 1 100%;-webkit-box-flex:1;-moz-box-flex:1;flex:1 1 100%}.gb_Cd>:only-child{display:inline-block}.gb_Dd.gb_8c{padding-left:4px}.gb_Dd.gb_Ed,.gb_Ra.gb_xd .gb_Dd,.gb_Ra.gb_Sa:not(.gb_md) .gb_Dd{padding-left:0}.gb_Ra.gb_Sa .gb_Dd.gb_Ed{padding-right:0}.gb_Ra.gb_Sa .gb_Dd.gb_Ed .gb_Fa{margin-left:10px}.gb_8c{display:inline}.gb_Ra.gb_2c .gb_Dd.gb_Fd,.gb_Ra.gb_md .gb_Dd.gb_Fd{padding-left:2px}.gb_fd{display:inline-block}.gb_Dd{-moz-box-sizing:border-box;-webkit-box-sizing:border-box;box-sizing:border-box;height:48px;line-height:normal;padding:0 4px;padding-left:30px;-ms-flex:0 0 auto;-webkit-flex:0 0 auto;-webkit-box-flex:0;-moz-box-flex:0;flex:0 0 auto;-webkit-box-pack:flex-end;-ms-flex-pack:end;-webkit-justify-content:flex-end;-moz-box-pack:flex-end;justify-content:flex-end}.gb_md{height:48px}.gb_Ra.gb_md{min-width:auto}.gb_md .gb_Dd{float:right;padding-left:32px}.gb_md .gb_Dd.gb_Hd{padding-left:0}.gb_Id{font-size:14px;max-width:200px;overflow:hidden;padding:0 12px;text-overflow:ellipsis;white-space:nowrap;-moz-user-select:text;-ms-user-select:text;-webkit-user-select:text}.gb_ld{-webkit-transition:background-color .4s;-webkit-transition:background-color .4s;-o-transition:background-color .4s;transition:background-color .4s}.gb_Od{color:black}.gb_Qc{color:white}.gb_Ra a,.gb_Vc a{color:inherit}.gb_V{color:rgba(0,0,0,.87)}.gb_Ra svg,.gb_Vc svg,.gb_hd .gb_pd,.gb_7c .gb_pd{color:#5f6368;opacity:1}.gb_Qc svg,.gb_Vc.gb_0c svg,.gb_Qc .gb_hd .gb_pd,.gb_Qc .gb_hd .gb_Pc,.gb_Qc .gb_hd .gb_jd,.gb_Vc.gb_0c .gb_pd{color:rgba(255,255,255,.87)}.gb_Qc .gb_hd .gb_Oc:not(.gb_Pd){opacity:.87}.gb_gd{color:inherit;opacity:1;text-rendering:optimizeLegibility;-webkit-font-smoothing:antialiased;-moz-osx-font-smoothing:grayscale}.gb_Qc .gb_gd,.gb_Od .gb_gd{opacity:1}.gb_Jd{position:relative}.gb_Kd{font-family:arial,sans-serif;line-height:normal;padding-right:15px}a.gb_I,span.gb_I{color:rgba(0,0,0,.87);text-decoration:none}.gb_Qc a.gb_I,.gb_Qc span.gb_I{color:white}a.gb_I:focus{outline-offset:2px}a.gb_I:hover{text-decoration:underline}.gb_J{display:inline-block;padding-left:15px}.gb_J .gb_I{display:inline-block;line-height:24px;vertical-align:middle}.gb_nd{font-family:Google Sans,Roboto,Helvetica,Arial,sans-serif;font-weight:500;font-size:14px;letter-spacing:.25px;line-height:16px;margin-left:10px;margin-right:8px;min-width:96px;padding:9px 23px;text-align:center;vertical-align:middle;border-radius:4px;-moz-box-sizing:border-box;box-sizing:border-box}.gb_Ra.gb_md .gb_nd{margin-left:8px}#gb a.gb_Da.gb_nd{cursor:pointer}.gb_Da.gb_nd:hover{background:#1b66c9;-webkit-box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3);-moz-box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3);box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3)}.gb_Da.gb_nd:focus,.gb_Da.gb_nd:hover:focus{background:#1c5fba;-webkit-box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3);-moz-box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3);box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3)}.gb_Da.gb_nd:active{background:#1b63c1;-webkit-box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3);-moz-box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3);box-shadow:0 1px 3px 1px rgba(66,64,67,.15),0 1px 2px 0 rgba(60,64,67,.3)}.gb_nd{background:#1a73e8;border:1px solid transparent}.gb_Ra.gb_Sa .gb_nd{padding:9px 15px;min-width:80px}.gb_Ld{text-align:left}#gb .gb_Qc a.gb_nd:not(.gb_i),#gb.gb_Qc a.gb_nd:not(.gb_Qd){background:#fff;border-color:#dadce0;-webkit-box-shadow:none;-moz-box-shadow:none;box-shadow:none;color:#1a73e8}#gb a.gb_Da.gb_i.gb_nd{background:#8ab4f8;border:1px solid transparent;-webkit-box-shadow:none;-moz-box-shadow:none;box-shadow:none;color:#202124}#gb .gb_Qc a.gb_nd:hover:not(.gb_i),#gb.gb_Qc a.gb_nd:not(.gb_Qd):hover{background:#f8fbff;border-color:#cce0fc}#gb a.gb_Da.gb_i.gb_nd:hover{background:#93baf9;border-color:transparent;-webkit-box-shadow:0 1px 3px 1px rgba(0,0,0,.15),0 1px 2px rgba(0,0,0,.3);-moz-box-shadow:0 1px 3px 1px rgba(0,0,0,.15),0 1px 2px rgba(0,0,0,.3);box-shadow:0 1px 3px 1px rgba(0,0,0,.15),0 1px 2px rgba(0,0,0,.3)}#gb .gb_Qc a.gb_nd:focus:not(.gb_i),#gb .gb_Qc a.gb_nd:focus:hover:not(.gb_i),#gb.gb_Qc a.gb_nd:focus:not(.gb_i),#gb.gb_Qc a.gb_nd:focus:hover:not(.gb_i){background:#f4f8ff;outline:1px solid #c9ddfc}#gb a.gb_Da.gb_i.gb_nd:focus,#gb a.gb_Da.gb_i.gb_nd:focus:hover{background:#a6c6fa;border-color:transparent;-webkit-box-shadow:none;-moz-box-shadow:none;box-shadow:none}#gb .gb_Qc a.gb_nd:active:not(.gb_i),#gb.gb_Qc a.gb_nd:not(.gb_Qd):active{background:#ecf3fe}#gb a.gb_Da.gb_i.gb_nd:active{background:#a1c3f9;-webkit-box-shadow:0 1px 2px rgba(60,64,67,.3),0 2px 6px 2px rgba(60,64,67,.15);-moz-box-shadow:0 1px 2px rgba(60,64,67,.3),0 2px 6px 2px rgba(60,64,67,.15);box-shadow:0 1px 2px rgba(60,64,67,.3),0 2px 6px 2px rgba(60,64,67,.15)}.gb_l{display:none}@media screen and (max-width:319px){.gb_sd:not(.gb_yd) .gb_k{display:none;visibility:hidden}}.gb_Fa{background-color:rgba(255,255,255,.88);border:1px solid #dadce0;-moz-box-sizing:border-box;-webkit-box-sizing:border-box;box-sizing:border-box;cursor:pointer;display:inline-block;max-height:48px;overflow:hidden;outline:none;padding:0;vertical-align:middle;width:134px;-webkit-border-radius:8px;-moz-border-radius:8px;border-radius:8px}.gb_Fa.gb_i{background-color:transparent;border:1px solid #5f6368}.gb_Ma{display:inherit}.gb_Fa.gb_i .gb_Ma{background:#fff;-webkit-border-radius:4px;-moz-border-radius:4px;border-radius:4px;display:inline-block;left:8px;margin-right:5px;position:relative;padding:3px;top:-1px}.gb_Fa:hover{border:1px solid #d2e3fc;background-color:rgba(248,250,255,.88)}.gb_Fa.gb_i:hover{background-color:rgba(241,243,244,.04);border:1px solid #5f6368}.gb_Fa:focus-visible,.gb_Fa:focus{background-color:#fff;outline:1px solid #202124;-webkit-box-shadow:0 1px 2px 0 rgba(60,64,67,.3),0 1px 3px 1px rgba(60,64,67,.15);-moz-box-shadow:0 1px 2px 0 rgba(60,64,67,.3),0 1px 3px 1px rgba(60,64,67,.15);box-shadow:0 1px 2px 0 rgba(60,64,67,.3),0 1px 3px 1px rgba(60,64,67,.15)}.gb_Fa.gb_i:focus-visible,.gb_Fa.gb_i:focus{background-color:rgba(241,243,244,.12);outline:1px solid #f1f3f4;-webkit-box-shadow:0 1px 3px 1px rgba(0,0,0,.15),0 1px 2px 0 rgba(0,0,0,.3);-moz-box-shadow:0 1px 3px 1px rgba(0,0,0,.15),0 1px 2px 0 rgba(0,0,0,.3);box-shadow:0 1px 3px 1px rgba(0,0,0,.15),0 1px 2px 0 rgba(0,0,0,.3)}.gb_Fa.gb_i:active,.gb_Fa.gb_Na.gb_i:focus{background-color:rgba(241,243,244,.1);border:1px solid #5f6368}.gb_Oa{display:inline-block;padding-bottom:2px;padding-left:7px;padding-top:2px;text-align:center;vertical-align:middle;line-height:32px;width:78px}.gb_Fa.gb_i .gb_Oa{line-height:26px;margin-left:0;padding-bottom:0;padding-left:0;padding-top:0;width:72px}.gb_Oa.gb_Pa{background-color:#f1f3f4;-webkit-border-radius:4px;-moz-border-radius:4px;border-radius:4px;margin-left:8px;padding-left:0;line-height:30px}.gb_Oa.gb_Pa .gb_Qa{vertical-align:middle}.gb_Ra:not(.gb_Sa) .gb_Fa{margin-left:10px;margin-right:4px}.gb_Ta{max-height:32px;width:78px}.gb_Fa.gb_i .gb_Ta{max-height:26px;width:72px}.gb_o{-webkit-background-size:32px 32px;-o-background-size:32px 32px;background-size:32px 32px;border:0;-webkit-border-radius:50%;-moz-border-radius:50%;border-radius:50%;display:block;margin:0px;position:relative;height:32px;width:32px;z-index:0}.gb_4a{background-color:#e8f0fe;border:1px solid rgba(32,33,36,.08);position:relative}.gb_4a.gb_o{height:30px;width:30px}.gb_4a.gb_o:hover,.gb_4a.gb_o:active{-webkit-box-shadow:none;-moz-box-shadow:none;box-shadow:none}.gb_5a{background:#fff;border:none;-webkit-border-radius:50%;-moz-border-radius:50%;border-radius:50%;bottom:2px;-webkit-box-shadow:0px 1px 2px 0px rgba(60,64,67,.30),0px 1px 3px 1px rgba(60,64,67,.15);-moz-box-shadow:0px 1px 2px 0px rgba(60,64,67,.30),0px 1px 3px 1px rgba(60,64,67,.15);box-shadow:0px 1px 2px 0px rgba(60,64,67,.30),0px 1px 3px 1px rgba(60,64,67,.15);height:14px;margin:2px;position:absolute;right:0;width:14px}.gb_6a{color:#1f71e7;font:400 22px/32px Google Sans,Roboto,Helvetica,Arial,sans-serif;text-align:center;text-transform:uppercase}@media (-webkit-min-device-pixel-ratio:1.25),(min-resolution:1.25dppx),(min-device-pixel-ratio:1.25){.gb_o::before,.gb_7a::before{display:inline-block;-webkit-transform:scale(0.5);-webkit-transform:scale(0.5);-ms-transform:scale(0.5);-o-transform:scale(0.5);transform:scale(0.5);-webkit-transform-origin:left 0;-webkit-transform-origin:left 0;-ms-transform-origin:left 0;-o-transform-origin:left 0;transform-origin:left 0}.gb_N .gb_7a::before{-webkit-transform:scale(scale(0.416666667));-webkit-transform:scale(scale(0.416666667));-ms-transform:scale(scale(0.416666667));-o-transform:scale(scale(0.416666667));transform:scale(scale(0.416666667))}}.gb_o:hover,.gb_o:focus{-webkit-box-shadow:0 1px 0 rgba(0,0,0,.15);-moz-box-shadow:0 1px 0 rgba(0,0,0,.15);box-shadow:0 1px 0 rgba(0,0,0,.15)}.gb_o:active{-webkit-box-shadow:inset 0 2px 0 rgba(0,0,0,.15);-moz-box-shadow:inset 0 2px 0 rgba(0,0,0,.15);box-shadow:inset 0 2px 0 rgba(0,0,0,.15)}.gb_o:active::after{background:rgba(0,0,0,.1);-webkit-border-radius:50%;-moz-border-radius:50%;border-radius:50%;content:"";display:block;height:100%}.gb_8a{cursor:pointer;line-height:40px;min-width:30px;opacity:.75;overflow:hidden;vertical-align:middle;text-overflow:ellipsis}.gb_d.gb_8a{width:auto}.gb_8a:hover,.gb_8a:focus{opacity:.85}.gb_9a .gb_8a,.gb_9a .gb_ab{line-height:26px}#gb#gb.gb_9a a.gb_8a,.gb_9a .gb_ab{font-size:11px;height:auto}.gb_bb{border-top:4px solid #000;border-left:4px dashed transparent;border-right:4px dashed transparent;display:inline-block;margin-left:6px;opacity:.75;vertical-align:middle}.gb_Ia:hover .gb_bb{opacity:.85}.gb_Fa>.gb_b{padding:3px 3px 3px 4px}.gb_cb.gb_3a{color:#fff}.gb_L .gb_8a,.gb_L .gb_bb{opacity:1}#gb#gb.gb_L.gb_L a.gb_8a,#gb#gb .gb_L.gb_L a.gb_8a{color:#fff}.gb_L.gb_L .gb_bb{border-top-color:#fff;opacity:1}.gb_5 .gb_o:hover,.gb_L .gb_o:hover,.gb_5 .gb_o:focus,.gb_L .gb_o:focus{-webkit-box-shadow:0 1px 0 rgba(0,0,0,.15),0 1px 2px rgba(0,0,0,.2);-moz-box-shadow:0 1px 0 rgba(0,0,0,.15),0 1px 2px rgba(0,0,0,.2);box-shadow:0 1px 0 rgba(0,0,0,.15),0 1px 2px rgba(0,0,0,.2)}.gb_db .gb_b,.gb_eb .gb_b{position:absolute;right:1px}.gb_b.gb_K,.gb_fb.gb_K,.gb_Ia.gb_K{-webkit-flex:0 1 auto;-webkit-box-flex:0;-moz-box-flex:0;-ms-flex:0 1 auto;flex:0 1 auto}.gb_gb.gb_hb .gb_8a{width:30px!important}.gb_n{height:40px;position:absolute;right:-5px;top:-5px;width:40px}.gb_ib .gb_n,.gb_jb .gb_n{right:0;top:0}.gb_b .gb_d{padding:4px}.gb_r{display:none}sentinel{}</style><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_timing['ojls']=new Date().getTime();</script><script nonce="PIL_XUC9lViUhSwnQozYGg">;this.gbar_={CONFIG:[[[0,"www.gstatic.com","og.qtm.en_US.VnRMz6UBiSg.es5.O","com","en","25",0,[4,2,"","","","637494047","0"],null,"k_BaZpuGBprBwt0P5fiQgAM",null,0,"og.qtm.0zZo5h9OiUA.L.X.O","AA2YrTuDI68YgAdIuU25dwhYUrilXQgrIA","AA2YrTsVlDrO4OxCEzTem6aN6mW_8LliFQ","",2,1,200,"USA",null,null,"25","25",1,null,null,72175901,0],null,[1,0.1000000014901161,2,1],null,[0,0,0,null,"","","","",0,0,0],[0,0,"",1,0,0,0,0,0,0,null,0,0,null,0,0,null,null,0,0,0,"","","","","","",null,0,0,0,0,0,null,null,null,"rgba(32,33,36,1)","rgba(255,255,255,1)",0,0,0,null,null,1,0,0],null,null,["1","gci_91f30755d6a6b787dcc2a4062e6e9824.js","googleapis.client:gapi.iframes","","en"],null,null,null,null,["m;/_/scs/abc-static/_/js/k=gapi.gapi.en.JHoMBbBABZg.O/am=AAAQ/d=1/rs=AHpOoo_6Zf8M75AJqSyaaLg_vD7Vr9kevQ/m=__features__","https://apis.google.com","","","","",null,1,"es_plusone_gc_20240506.0_p0","en",null,0],[0.009999999776482582,"com","25",[null,"","0",null,1,5184000,null,null,"",null,null,null,null,null,0,null,0,null,1,0,0,0,null,null,0,0,null,0,0,0,0,0],null,null,null,0,null,null,["5061451","google\\.(com|ru|ca|by|kz|com\\.mx|com\\.tr)$",1]],[1,1,null,27043,25,"USA","en","637494047.0",8,1,0,0,null,null,null,null,"3700949,3701310,3701388",null,null,null,"k_BaZpuGBprBwt0P5fiQgAM",0,0,0,null,2,5,"ug",188,0,0,0,0,1,72175901,0],[[null,null,null,"https://www.gstatic.com/og/_/js/k=og.qtm.en_US.VnRMz6UBiSg.es5.O/rt=j/m=qabr,q_dnp,qapid,qads,q_dg/exm=qaaw,qadd,qaid,qein,qhaw,qhba,qhbr,qhch,qhga,qhid,qhin/d=1/ed=1/rs=AA2YrTuDI68YgAdIuU25dwhYUrilXQgrIA"]]]],};this.gbar_=this.gbar_||{};(function(_){var window=this; try{ _._F_toggles_initialize=function(a){("undefined"!==typeof globalThis?globalThis:"undefined"!==typeof self?self:this)._F_toggles=a||[]};(0,_._F_toggles_initialize)([]); /* Copyright The Closure Library Authors. SPDX-License-Identifier: Apache-2.0 */ var ha,ia,ma,oa,pa,Aa,Ca,Da,Ea,Ga,Ha,Ja,Ma,bb,ab,db,fb,eb,gb,hb,nb,ub,wb,xb,yb,zb,z,Ab,Bb,Cb,Ib;_.aa=function(a,b){if(Error.captureStackTrace)Error.captureStackTrace(this,_.aa);else{var c=Error().stack;c&&(this.stack=c)}a&&(this.message=String(a));void 0!==b&&(this.cause=b)};_.ba=function(a){_.q.setTimeout(function(){throw a;},0)};_.ca=function(){var a=_.q.navigator;return a&&(a=a.userAgent)?a:""};ha=function(a){return da?ea?ea.brands.some(function(b){return(b=b.brand)&&_.fa(b,a)}):!1:!1}; _.u=function(a){return _.fa(_.ca(),a)};ia=function(){return da?!!ea&&0<ea.brands.length:!1};_.ja=function(){return ia()?!1:_.u("Opera")};_.ka=function(){return ia()?!1:_.u("Trident")||_.u("MSIE")};_.la=function(){return _.u("Firefox")||_.u("FxiOS")};_.na=function(){return _.u("Safari")&&!(ma()||(ia()?0:_.u("Coast"))||_.ja()||(ia()?0:_.u("Edge"))||(ia()?ha("Microsoft Edge"):_.u("Edg/"))||(ia()?ha("Opera"):_.u("OPR"))||_.la()||_.u("Silk")||_.u("Android"))}; ma=function(){return ia()?ha("Chromium"):(_.u("Chrome")||_.u("CriOS"))&&!(ia()?0:_.u("Edge"))||_.u("Silk")};oa=function(){return da?!!ea&&!!ea.platform:!1};pa=function(){return _.u("iPhone")&&!_.u("iPod")&&!_.u("iPad")};_.qa=function(){return pa()||_.u("iPad")||_.u("iPod")};_.ra=function(){return oa()?"macOS"===ea.platform:_.u("Macintosh")};_.ta=function(a,b){return 0<=(0,_.sa)(a,b)}; _.wa=function(a){if(!_.ua)return _.va(a);for(var b="",c=0,d=a.length-10240;c<d;)b+=String.fromCharCode.apply(null,a.subarray(c,c+=10240));b+=String.fromCharCode.apply(null,c?a.subarray(c):a);return btoa(b)};_.ya=function(a){return xa&&null!=a&&a instanceof Uint8Array};_.za=function(a){return Array.prototype.slice.call(a)};Aa=function(a){return"function"===typeof Symbol&&"symbol"===typeof Symbol()?Symbol():a};Ca=function(a,b){(0,_.Ba)(b,(a|0)&-14591)};Da=function(a,b){(0,_.Ba)(b,(a|34)&-14557)}; Ea=function(a){a=a>>14&1023;return 0===a?536870912:a};Ga=function(a){return!(!a||"object"!==typeof a||a.i!==Fa)};Ha=function(a){return null!==a&&"object"===typeof a&&!Array.isArray(a)&&a.constructor===Object};Ja=function(a,b,c){if(!Array.isArray(a)||a.length)return!1;var d=(0,_.Ia)(a);if(d&1)return!0;if(!(b&&(Array.isArray(b)?b.includes(c):b.has(c))))return!1;(0,_.Ba)(a,d|1);return!0};_.Ka=function(a){if(a&2)throw Error();};Ma=function(a,b){(b=_.La?b[_.La]:void 0)&&(a[_.La]=_.za(b))}; _.Oa=function(){var a=Error();Na(a,"incident");_.ba(a)};_.Pa=function(a){a=Error(a);Na(a,"warning");return a};_.Sa=function(a){if("boolean"!==typeof a)throw Error("E`"+_.Qa(a)+"`"+a);return a};_.Ta=function(a){if(!Number.isFinite(a))throw _.Pa("enum");return a|0};_.Ua=function(a){if("number"!==typeof a)throw _.Pa("int32");if(!Number.isFinite(a))throw _.Pa("int32");return a|0};_.Va=function(a){if(null!=a&&"string"!==typeof a)throw Error();return a}; _.Wa=function(a){return null==a||"string"===typeof a?a:void 0};_.Ya=function(a,b,c){if(null!=a&&"object"===typeof a&&a.Md===_.Xa)return a;if(Array.isArray(a)){var d=(0,_.Ia)(a),e=d;0===e&&(e|=c&32);e|=c&2;e!==d&&(0,_.Ba)(a,e);return new b(a)}};_.$a=function(a,b){Za=b;a=new a(b);Za=void 0;return a}; _.v=function(a,b,c){null==a&&(a=Za);Za=void 0;if(null==a){var d=96;c?(a=[c],d|=512):a=[];b&&(d=d&-16760833|(b&1023)<<14)}else{if(!Array.isArray(a))throw Error("F");d=(0,_.Ia)(a);if(d&2048)throw Error("G");if(d&64)return a;d|=64;if(c&&(d|=512,c!==a[0]))throw Error("H");a:{c=a;var e=c.length;if(e){var f=e-1;if(Ha(c[f])){d|=256;b=f-(+!!(d&512)-1);if(1024<=b)throw Error("I");d=d&-16760833|(b&1023)<<14;break a}}if(b){b=Math.max(b,e-(+!!(d&512)-1));if(1024<b)throw Error("J");d=d&-16760833|(b&1023)<<14}}}(0,_.Ba)(a, d);return a};bb=function(a,b){return ab(b)};ab=function(a){switch(typeof a){case "number":return isFinite(a)?a:String(a);case "boolean":return a?1:0;case "object":if(a)if(Array.isArray(a)){if(Ja(a,void 0,0))return}else{if(_.ya(a))return _.wa(a);if("function"==typeof _.cb&&a instanceof _.cb)return a.j()}}return a};db=function(a,b,c){var d=_.za(a),e=d.length,f=b&256?d[e-1]:void 0;e+=f?-1:0;for(b=b&512?1:0;b<e;b++)d[b]=c(d[b]);if(f){b=d[b]={};for(var g in f)b[g]=c(f[g])}Ma(d,a);return d}; fb=function(a,b,c,d,e){if(null!=a){if(Array.isArray(a))a=Ja(a,void 0,0)?void 0:e&&(0,_.Ia)(a)&2?a:eb(a,b,c,void 0!==d,e);else if(Ha(a)){var f={},g;for(g in a)f[g]=fb(a[g],b,c,d,e);a=f}else a=b(a,d);return a}};eb=function(a,b,c,d,e){var f=d||c?(0,_.Ia)(a):0;d=d?!!(f&32):void 0;for(var g=_.za(a),h=0;h<g.length;h++)g[h]=fb(g[h],b,c,d,e);c&&(Ma(g,a),c(f,g));return g};gb=function(a){return a.Md===_.Xa?a.toJSON():ab(a)}; hb=function(a,b,c){c=void 0===c?Da:c;if(null!=a){if(xa&&a instanceof Uint8Array)return b?a:new Uint8Array(a);if(Array.isArray(a)){var d=(0,_.Ia)(a);d&2||(b&&(b=0===d||!!(d&32)&&!(d&64||!(d&16))),a=b?(0,_.Ba)(a,(d|34)&-12293):eb(a,hb,d&4?Da:c,!0,!0));return a}a.Md===_.Xa&&(c=a.J,d=(0,_.ib)(c),a=d&2?a:_.$a(a.constructor,_.jb(c,d,!0)));return a}};_.jb=function(a,b,c){var d=c||b&2?Da:Ca,e=!!(b&32);a=db(a,b,function(f){return hb(f,e,d)});(0,_.kb)(a,32|(c?2:0));return a}; _.lb=function(a){var b=a.J,c=(0,_.ib)(b);return c&2?_.$a(a.constructor,_.jb(b,c,!1)):a};nb=function(a,b,c,d){b=d+(+!!(b&512)-1);if(!(0>b||b>=a.length||b>=c))return a[b]};_.ob=function(a,b,c,d,e){var f=Ea(b);if(c>=f||e){var g=b;if(b&256)e=a[a.length-1];else{if(null==d)return g;e=a[f+(+!!(b&512)-1)]={};g|=256}e[c]=d;c<f&&(a[c+(+!!(b&512)-1)]=void 0);g!==b&&(0,_.Ba)(a,g);return g}a[c+(+!!(b&512)-1)]=d;b&256&&(a=a[a.length-1],c in a&&delete a[c]);return b}; _.rb=function(a,b,c,d){a=a.J;var e=(0,_.ib)(a),f=_.qb(a,e,c,d);b=_.Ya(f,b,e);b!==f&&null!=b&&_.ob(a,e,c,b,d);return b};_.sb=function(a,b){return null!=a?a:b}; ub=function(a,b,c){var d=tb?void 0:a.constructor.oa;var e=(0,_.ib)(c?a.J:b);a=b.length;if(!a)return b;var f;if(Ha(c=b[a-1])){a:{var g=c;var h={},k=!1,m;for(m in g){var n=g[m];if(Array.isArray(n)){var p=n;if(Ja(n,d,+m)||Ga(n)&&0===n.size)n=null;n!=p&&(k=!0)}null!=n?h[m]=n:k=!0}if(k){for(var t in h){g=h;break a}g=null}}g!=c&&(f=!0);a--}for(m=+!!(e&512)-1;0<a;a--){t=a-1;c=b[t];t-=m;if(!(null==c||Ja(c,d,t)||Ga(c)&&0===c.size))break;var r=!0}if(!f&&!r)return b;b=Array.prototype.slice.call(b,0,a);g&&b.push(g); return b};_.w=function(a,b){return null!=a?!!a:!!b};_.y=function(a,b){void 0==b&&(b="");return null!=a?a:b};_.vb=function(a){for(var b in a)return!1;return!0};wb=function(a){var b=0;return function(){return b<a.length?{done:!1,value:a[b++]}:{done:!0}}};xb="function"==typeof Object.defineProperties?Object.defineProperty:function(a,b,c){if(a==Array.prototype||a==Object.prototype)return a;a[b]=c.value;return a}; yb=function(a){a=["object"==typeof globalThis&&globalThis,a,"object"==typeof window&&window,"object"==typeof self&&self,"object"==typeof global&&global];for(var b=0;b<a.length;++b){var c=a[b];if(c&&c.Math==Math)return c}throw Error("a");};zb=yb(this);z=function(a,b){if(b)a:{var c=zb;a=a.split(".");for(var d=0;d<a.length-1;d++){var e=a[d];if(!(e in c))break a;c=c[e]}a=a[a.length-1];d=c[a];b=b(d);b!=d&&null!=b&&xb(c,a,{configurable:!0,writable:!0,value:b})}}; z("Symbol",function(a){if(a)return a;var b=function(f,g){this.i=f;xb(this,"description",{configurable:!0,writable:!0,value:g})};b.prototype.toString=function(){return this.i};var c="jscomp_symbol_"+(1E9*Math.random()>>>0)+"_",d=0,e=function(f){if(this instanceof e)throw new TypeError("b");return new b(c+(f||"")+"_"+d++,f)};return e}); z("Symbol.iterator",function(a){if(a)return a;a=Symbol("c");for(var b="Array Int8Array Uint8Array Uint8ClampedArray Int16Array Uint16Array Int32Array Uint32Array Float32Array Float64Array".split(" "),c=0;c<b.length;c++){var d=zb[b[c]];"function"===typeof d&&"function"!=typeof d.prototype[a]&&xb(d.prototype,a,{configurable:!0,writable:!0,value:function(){return Ab(wb(this))}})}return a});Ab=function(a){a={next:a};a[Symbol.iterator]=function(){return this};return a}; _.B=function(a){var b="undefined"!=typeof Symbol&&Symbol.iterator&&a[Symbol.iterator];if(b)return b.call(a);if("number"==typeof a.length)return{next:wb(a)};throw Error("d`"+String(a));};Bb=function(a,b){return Object.prototype.hasOwnProperty.call(a,b)};Cb="function"==typeof Object.assign?Object.assign:function(a,b){for(var c=1;c<arguments.length;c++){var d=arguments[c];if(d)for(var e in d)Bb(d,e)&&(a[e]=d[e])}return a};z("Object.assign",function(a){return a||Cb}); var Db="function"==typeof Object.create?Object.create:function(a){var b=function(){};b.prototype=a;return new b},Eb;if("function"==typeof Object.setPrototypeOf)Eb=Object.setPrototypeOf;else{var Fb;a:{var Gb={a:!0},Hb={};try{Hb.__proto__=Gb;Fb=Hb.a;break a}catch(a){}Fb=!1}Eb=Fb?function(a,b){a.__proto__=b;if(a.__proto__!==b)throw new TypeError("e`"+a);return a}:null}Ib=Eb; _.D=function(a,b){a.prototype=Db(b.prototype);a.prototype.constructor=a;if(Ib)Ib(a,b);else for(var c in b)if("prototype"!=c)if(Object.defineProperties){var d=Object.getOwnPropertyDescriptor(b,c);d&&Object.defineProperty(a,c,d)}else a[c]=b[c];a.X=b.prototype};z("Reflect.setPrototypeOf",function(a){return a?a:Ib?function(b,c){try{return Ib(b,c),!0}catch(d){return!1}}:null}); z("Promise",function(a){function b(){this.i=null}function c(g){return g instanceof e?g:new e(function(h){h(g)})}if(a)return a;b.prototype.j=function(g){if(null==this.i){this.i=[];var h=this;this.o(function(){h.A()})}this.i.push(g)};var d=zb.setTimeout;b.prototype.o=function(g){d(g,0)};b.prototype.A=function(){for(;this.i&&this.i.length;){var g=this.i;this.i=[];for(var h=0;h<g.length;++h){var k=g[h];g[h]=null;try{k()}catch(m){this.v(m)}}}this.i=null};b.prototype.v=function(g){this.o(function(){throw g; })};var e=function(g){this.i=0;this.o=void 0;this.j=[];this.C=!1;var h=this.v();try{g(h.resolve,h.reject)}catch(k){h.reject(k)}};e.prototype.v=function(){function g(m){return function(n){k||(k=!0,m.call(h,n))}}var h=this,k=!1;return{resolve:g(this.L),reject:g(this.A)}};e.prototype.L=function(g){if(g===this)this.A(new TypeError("h"));else if(g instanceof e)this.M(g);else{a:switch(typeof g){case "object":var h=null!=g;break a;case "function":h=!0;break a;default:h=!1}h?this.K(g):this.B(g)}};e.prototype.K= function(g){var h=void 0;try{h=g.then}catch(k){this.A(k);return}"function"==typeof h?this.N(h,g):this.B(g)};e.prototype.A=function(g){this.D(2,g)};e.prototype.B=function(g){this.D(1,g)};e.prototype.D=function(g,h){if(0!=this.i)throw Error("i`"+g+"`"+h+"`"+this.i);this.i=g;this.o=h;2===this.i&&this.ea();this.F()};e.prototype.ea=function(){var g=this;d(function(){if(g.G()){var h=zb.console;"undefined"!==typeof h&&h.error(g.o)}},1)};e.prototype.G=function(){if(this.C)return!1;var g=zb.CustomEvent,h= zb.Event,k=zb.dispatchEvent;if("undefined"===typeof k)return!0;"function"===typeof g?g=new g("unhandledrejection",{cancelable:!0}):"function"===typeof h?g=new h("unhandledrejection",{cancelable:!0}):(g=zb.document.createEvent("CustomEvent"),g.initCustomEvent("unhandledrejection",!1,!0,g));g.promise=this;g.reason=this.o;return k(g)};e.prototype.F=function(){if(null!=this.j){for(var g=0;g<this.j.length;++g)f.j(this.j[g]);this.j=null}};var f=new b;e.prototype.M=function(g){var h=this.v();g.wd(h.resolve, h.reject)};e.prototype.N=function(g,h){var k=this.v();try{g.call(h,k.resolve,k.reject)}catch(m){k.reject(m)}};e.prototype.then=function(g,h){function k(t,r){return"function"==typeof t?function(x){try{m(t(x))}catch(G){n(G)}}:r}var m,n,p=new e(function(t,r){m=t;n=r});this.wd(k(g,m),k(h,n));return p};e.prototype.catch=function(g){return this.then(void 0,g)};e.prototype.wd=function(g,h){function k(){switch(m.i){case 1:g(m.o);break;case 2:h(m.o);break;default:throw Error("j`"+m.i);}}var m=this;null==this.j? f.j(k):this.j.push(k);this.C=!0};e.resolve=c;e.reject=function(g){return new e(function(h,k){k(g)})};e.race=function(g){return new e(function(h,k){for(var m=_.B(g),n=m.next();!n.done;n=m.next())c(n.value).wd(h,k)})};e.all=function(g){var h=_.B(g),k=h.next();return k.done?c([]):new e(function(m,n){function p(x){return function(G){t[x]=G;r--;0==r&&m(t)}}var t=[],r=0;do t.push(void 0),r++,c(k.value).wd(p(t.length-1),n),k=h.next();while(!k.done)})};return e}); var Jb=function(a,b,c){if(null==a)throw new TypeError("k`"+c);if(b instanceof RegExp)throw new TypeError("l`"+c);return a+""};z("String.prototype.startsWith",function(a){return a?a:function(b,c){var d=Jb(this,b,"startsWith"),e=d.length,f=b.length;c=Math.max(0,Math.min(c|0,d.length));for(var g=0;g<f&&c<e;)if(d[c++]!=b[g++])return!1;return g>=f}});z("Object.setPrototypeOf",function(a){return a||Ib}); z("Array.prototype.find",function(a){return a?a:function(b,c){a:{var d=this;d instanceof String&&(d=String(d));for(var e=d.length,f=0;f<e;f++){var g=d[f];if(b.call(c,g,f,d)){b=g;break a}}b=void 0}return b}}); z("WeakMap",function(a){function b(){}function c(k){var m=typeof k;return"object"===m&&null!==k||"function"===m}function d(k){if(!Bb(k,f)){var m=new b;xb(k,f,{value:m})}}function e(k){var m=Object[k];m&&(Object[k]=function(n){if(n instanceof b)return n;Object.isExtensible(n)&&d(n);return m(n)})}if(function(){if(!a||!Object.seal)return!1;try{var k=Object.seal({}),m=Object.seal({}),n=new a([[k,2],[m,3]]);if(2!=n.get(k)||3!=n.get(m))return!1;n.delete(k);n.set(m,4);return!n.has(k)&&4==n.get(m)}catch(p){return!1}}())return a; var f="$jscomp_hidden_"+Math.random();e("freeze");e("preventExtensions");e("seal");var g=0,h=function(k){this.i=(g+=Math.random()+1).toString();if(k){k=_.B(k);for(var m;!(m=k.next()).done;)m=m.value,this.set(m[0],m[1])}};h.prototype.set=function(k,m){if(!c(k))throw Error("m");d(k);if(!Bb(k,f))throw Error("n`"+k);k[f][this.i]=m;return this};h.prototype.get=function(k){return c(k)&&Bb(k,f)?k[f][this.i]:void 0};h.prototype.has=function(k){return c(k)&&Bb(k,f)&&Bb(k[f],this.i)};h.prototype.delete=function(k){return c(k)&& Bb(k,f)&&Bb(k[f],this.i)?delete k[f][this.i]:!1};return h}); z("Map",function(a){if(function(){if(!a||"function"!=typeof a||!a.prototype.entries||"function"!=typeof Object.seal)return!1;try{var h=Object.seal({x:4}),k=new a(_.B([[h,"s"]]));if("s"!=k.get(h)||1!=k.size||k.get({x:4})||k.set({x:4},"t")!=k||2!=k.size)return!1;var m=k.entries(),n=m.next();if(n.done||n.value[0]!=h||"s"!=n.value[1])return!1;n=m.next();return n.done||4!=n.value[0].x||"t"!=n.value[1]||!m.next().done?!1:!0}catch(p){return!1}}())return a;var b=new WeakMap,c=function(h){this[0]={};this[1]= f();this.size=0;if(h){h=_.B(h);for(var k;!(k=h.next()).done;)k=k.value,this.set(k[0],k[1])}};c.prototype.set=function(h,k){h=0===h?0:h;var m=d(this,h);m.list||(m.list=this[0][m.id]=[]);m.Sa?m.Sa.value=k:(m.Sa={next:this[1],Eb:this[1].Eb,head:this[1],key:h,value:k},m.list.push(m.Sa),this[1].Eb.next=m.Sa,this[1].Eb=m.Sa,this.size++);return this};c.prototype.delete=function(h){h=d(this,h);return h.Sa&&h.list?(h.list.splice(h.index,1),h.list.length||delete this[0][h.id],h.Sa.Eb.next=h.Sa.next,h.Sa.next.Eb= h.Sa.Eb,h.Sa.head=null,this.size--,!0):!1};c.prototype.clear=function(){this[0]={};this[1]=this[1].Eb=f();this.size=0};c.prototype.has=function(h){return!!d(this,h).Sa};c.prototype.get=function(h){return(h=d(this,h).Sa)&&h.value};c.prototype.entries=function(){return e(this,function(h){return[h.key,h.value]})};c.prototype.keys=function(){return e(this,function(h){return h.key})};c.prototype.values=function(){return e(this,function(h){return h.value})};c.prototype.forEach=function(h,k){for(var m=this.entries(), n;!(n=m.next()).done;)n=n.value,h.call(k,n[1],n[0],this)};c.prototype[Symbol.iterator]=c.prototype.entries;var d=function(h,k){var m=k&&typeof k;"object"==m||"function"==m?b.has(k)?m=b.get(k):(m=""+ ++g,b.set(k,m)):m="p_"+k;var n=h[0][m];if(n&&Bb(h[0],m))for(h=0;h<n.length;h++){var p=n[h];if(k!==k&&p.key!==p.key||k===p.key)return{id:m,list:n,index:h,Sa:p}}return{id:m,list:n,index:-1,Sa:void 0}},e=function(h,k){var m=h[1];return Ab(function(){if(m){for(;m.head!=h[1];)m=m.Eb;for(;m.next!=m.head;)return m= m.next,{done:!1,value:k(m)};m=null}return{done:!0,value:void 0}})},f=function(){var h={};return h.Eb=h.next=h.head=h},g=0;return c});z("Number.MAX_SAFE_INTEGER",function(){return 9007199254740991});z("Number.isFinite",function(a){return a?a:function(b){return"number"!==typeof b?!1:!isNaN(b)&&Infinity!==b&&-Infinity!==b}});z("Number.isInteger",function(a){return a?a:function(b){return Number.isFinite(b)?b===Math.floor(b):!1}}); z("Number.isSafeInteger",function(a){return a?a:function(b){return Number.isInteger(b)&&Math.abs(b)<=Number.MAX_SAFE_INTEGER}});z("Math.trunc",function(a){return a?a:function(b){b=Number(b);if(isNaN(b)||Infinity===b||-Infinity===b||0===b)return b;var c=Math.floor(Math.abs(b));return 0>b?-c:c}});z("Object.values",function(a){return a?a:function(b){var c=[],d;for(d in b)Bb(b,d)&&c.push(b[d]);return c}});z("Object.is",function(a){return a?a:function(b,c){return b===c?0!==b||1/b===1/c:b!==b&&c!==c}}); z("Array.prototype.includes",function(a){return a?a:function(b,c){var d=this;d instanceof String&&(d=String(d));var e=d.length;c=c||0;for(0>c&&(c=Math.max(c+e,0));c<e;c++){var f=d[c];if(f===b||Object.is(f,b))return!0}return!1}});z("String.prototype.includes",function(a){return a?a:function(b,c){return-1!==Jb(this,b,"includes").indexOf(b,c||0)}}); var Kb=function(a,b){a instanceof String&&(a+="");var c=0,d=!1,e={next:function(){if(!d&&c<a.length){var f=c++;return{value:b(f,a[f]),done:!1}}d=!0;return{done:!0,value:void 0}}};e[Symbol.iterator]=function(){return e};return e};z("Array.prototype.entries",function(a){return a?a:function(){return Kb(this,function(b,c){return[b,c]})}});z("Array.prototype.keys",function(a){return a?a:function(){return Kb(this,function(b){return b})}}); z("Array.prototype.values",function(a){return a?a:function(){return Kb(this,function(b,c){return c})}});z("Array.from",function(a){return a?a:function(b,c,d){c=null!=c?c:function(h){return h};var e=[],f="undefined"!=typeof Symbol&&Symbol.iterator&&b[Symbol.iterator];if("function"==typeof f){b=f.call(b);for(var g=0;!(f=b.next()).done;)e.push(c.call(d,f.value,g++))}else for(f=b.length,g=0;g<f;g++)e.push(c.call(d,b[g],g));return e}}); z("Number.isNaN",function(a){return a?a:function(b){return"number"===typeof b&&isNaN(b)}});z("Array.prototype.fill",function(a){return a?a:function(b,c,d){var e=this.length||0;0>c&&(c=Math.max(0,e+c));if(null==d||d>e)d=e;d=Number(d);0>d&&(d=Math.max(0,e+d));for(c=Number(c||0);c<d;c++)this[c]=b;return this}});var Lb=function(a){return a?a:Array.prototype.fill};z("Int8Array.prototype.fill",Lb);z("Uint8Array.prototype.fill",Lb);z("Uint8ClampedArray.prototype.fill",Lb);z("Int16Array.prototype.fill",Lb); z("Uint16Array.prototype.fill",Lb);z("Int32Array.prototype.fill",Lb);z("Uint32Array.prototype.fill",Lb);z("Float32Array.prototype.fill",Lb);z("Float64Array.prototype.fill",Lb); z("Set",function(a){if(function(){if(!a||"function"!=typeof a||!a.prototype.entries||"function"!=typeof Object.seal)return!1;try{var c=Object.seal({x:4}),d=new a(_.B([c]));if(!d.has(c)||1!=d.size||d.add(c)!=d||1!=d.size||d.add({x:4})!=d||2!=d.size)return!1;var e=d.entries(),f=e.next();if(f.done||f.value[0]!=c||f.value[1]!=c)return!1;f=e.next();return f.done||f.value[0]==c||4!=f.value[0].x||f.value[1]!=f.value[0]?!1:e.next().done}catch(g){return!1}}())return a;var b=function(c){this.i=new Map;if(c){c= _.B(c);for(var d;!(d=c.next()).done;)this.add(d.value)}this.size=this.i.size};b.prototype.add=function(c){c=0===c?0:c;this.i.set(c,c);this.size=this.i.size;return this};b.prototype.delete=function(c){c=this.i.delete(c);this.size=this.i.size;return c};b.prototype.clear=function(){this.i.clear();this.size=0};b.prototype.has=function(c){return this.i.has(c)};b.prototype.entries=function(){return this.i.entries()};b.prototype.values=function(){return this.i.values()};b.prototype.keys=b.prototype.values; b.prototype[Symbol.iterator]=b.prototype.values;b.prototype.forEach=function(c,d){var e=this;this.i.forEach(function(f){return c.call(d,f,f,e)})};return b});z("Object.entries",function(a){return a?a:function(b){var c=[],d;for(d in b)Bb(b,d)&&c.push([d,b[d]]);return c}});z("globalThis",function(a){return a||zb}); z("Promise.prototype.finally",function(a){return a?a:function(b){return this.then(function(c){return Promise.resolve(b()).then(function(){return c})},function(c){return Promise.resolve(b()).then(function(){throw c;})})}});var Ob,Pb,Rb,Sb;_.Mb=_.Mb||{};_.q=this||self;Ob=function(a){var b=_.Nb("WIZ_global_data.oxN3nb");a=b&&b[a];return null!=a?a:!1};Pb=_.q._F_toggles||[];_.Nb=function(a,b){a=a.split(".");b=b||_.q;for(var c=0;c<a.length;c++)if(b=b[a[c]],null==b)return null;return b};_.Qa=function(a){var b=typeof a;return"object"!=b?b:a?Array.isArray(a)?"array":b:"null"};_.Qb="closure_uid_"+(1E9*Math.random()>>>0);Rb=function(a,b,c){return a.call.apply(a.bind,arguments)}; Sb=function(a,b,c){if(!a)throw Error();if(2<arguments.length){var d=Array.prototype.slice.call(arguments,2);return function(){var e=Array.prototype.slice.call(arguments);Array.prototype.unshift.apply(e,d);return a.apply(b,e)}}return function(){return a.apply(b,arguments)}};_.E=function(a,b,c){_.E=Function.prototype.bind&&-1!=Function.prototype.bind.toString().indexOf("native code")?Rb:Sb;return _.E.apply(null,arguments)}; _.F=function(a,b){a=a.split(".");var c=_.q;a[0]in c||"undefined"==typeof c.execScript||c.execScript("var "+a[0]);for(var d;a.length&&(d=a.shift());)a.length||void 0===b?c[d]&&c[d]!==Object.prototype[d]?c=c[d]:c=c[d]={}:c[d]=b};_.I=function(a,b){function c(){}c.prototype=b.prototype;a.X=b.prototype;a.prototype=new c;a.prototype.constructor=a;a.Nk=function(d,e,f){for(var g=Array(arguments.length-2),h=2;h<arguments.length;h++)g[h-2]=arguments[h];return b.prototype[e].apply(d,g)}};_.I(_.aa,Error);_.aa.prototype.name="CustomError";_.Tb=String.prototype.trim?function(a){return a.trim()}:function(a){return/^[\s\xa0]*([\s\S]*?)[\s\xa0]*$/.exec(a)[1]};_.fa=function(a,b){return-1!=a.indexOf(b)};var Ub=!!(Pb[0]&512),Vb=!!(Pb[0]&1024),Wb=!!(Pb[0]&8);var da=Ub?Vb:Ob(610401301),tb=Ub?Wb:Ob(188588736);var ea,Xb=_.q.navigator;ea=Xb?Xb.userAgentData||null:null;_.sa=Array.prototype.indexOf?function(a,b){return Array.prototype.indexOf.call(a,b,void 0)}:function(a,b){if("string"===typeof a)return"string"!==typeof b||1!=b.length?-1:a.indexOf(b,0);for(var c=0;c<a.length;c++)if(c in a&&a[c]===b)return c;return-1};_.Yb=Array.prototype.forEach?function(a,b,c){Array.prototype.forEach.call(a,b,c)}:function(a,b,c){for(var d=a.length,e="string"===typeof a?a.split(""):a,f=0;f<d;f++)f in e&&b.call(c,e[f],f,a)}; _.Zb=Array.prototype.filter?function(a,b,c){return Array.prototype.filter.call(a,b,c)}:function(a,b,c){for(var d=a.length,e=[],f=0,g="string"===typeof a?a.split(""):a,h=0;h<d;h++)if(h in g){var k=g[h];b.call(c,k,h,a)&&(e[f++]=k)}return e};_.$b=Array.prototype.map?function(a,b,c){return Array.prototype.map.call(a,b,c)}:function(a,b,c){for(var d=a.length,e=Array(d),f="string"===typeof a?a.split(""):a,g=0;g<d;g++)g in f&&(e[g]=b.call(c,f[g],g,a));return e}; _.ac=Array.prototype.reduce?function(a,b,c){return Array.prototype.reduce.call(a,b,c)}:function(a,b,c){var d=c;(0,_.Yb)(a,function(e,f){d=b.call(void 0,d,e,f,a)});return d};_.bc=Array.prototype.some?function(a,b){return Array.prototype.some.call(a,b,void 0)}:function(a,b){for(var c=a.length,d="string"===typeof a?a.split(""):a,e=0;e<c;e++)if(e in d&&b.call(void 0,d[e],e,a))return!0;return!1};_.cc=function(a){_.cc[" "](a);return a};_.cc[" "]=function(){};var qc;_.dc=_.ja();_.ec=_.ka();_.gc=_.u("Edge");_.hc=_.u("Gecko")&&!(_.fa(_.ca().toLowerCase(),"webkit")&&!_.u("Edge"))&&!(_.u("Trident")||_.u("MSIE"))&&!_.u("Edge");_.ic=_.fa(_.ca().toLowerCase(),"webkit")&&!_.u("Edge");_.jc=_.ra();_.kc=oa()?"Windows"===ea.platform:_.u("Windows");_.lc=oa()?"Android"===ea.platform:_.u("Android");_.mc=pa();_.nc=_.u("iPad");_.oc=_.u("iPod");_.pc=_.qa(); a:{var rc="",sc=function(){var a=_.ca();if(_.hc)return/rv:([^\);]+)(\)|;)/.exec(a);if(_.gc)return/Edge\/([\d\.]+)/.exec(a);if(_.ec)return/\b(?:MSIE|rv)[: ]([^\);]+)(\)|;)/.exec(a);if(_.ic)return/WebKit\/(\S+)/.exec(a);if(_.dc)return/(?:Version)[ \/]?(\S+)/.exec(a)}();sc&&(rc=sc?sc[1]:"");if(_.ec){var tc,uc=_.q.document;tc=uc?uc.documentMode:void 0;if(null!=tc&&tc>parseFloat(rc)){qc=String(tc);break a}}qc=rc}_.vc=qc;_.wc=_.la();_.xc=pa()||_.u("iPod");_.yc=_.u("iPad");_.zc=_.u("Android")&&!(ma()||_.la()||_.ja()||_.u("Silk"));_.Ac=ma();_.Bc=_.na()&&!_.qa();var Cc;Cc={};_.Dc=null;_.va=function(a,b){void 0===b&&(b=0);_.Ec();b=Cc[b];for(var c=Array(Math.floor(a.length/3)),d=b[64]||"",e=0,f=0;e<a.length-2;e+=3){var g=a[e],h=a[e+1],k=a[e+2],m=b[g>>2];g=b[(g&3)<<4|h>>4];h=b[(h&15)<<2|k>>6];k=b[k&63];c[f++]=m+g+h+k}m=0;k=d;switch(a.length-e){case 2:m=a[e+1],k=b[(m&15)<<2]||d;case 1:a=a[e],c[f]=b[a>>2]+b[(a&3)<<4|m>>4]+k+d}return c.join("")}; _.Ec=function(){if(!_.Dc){_.Dc={};for(var a="ABCDEFGHIJKLMNOPQRSTUVWXYZabcdefghijklmnopqrstuvwxyz0123456789".split(""),b=["+/=","+/","-_=","-_.","-_"],c=0;5>c;c++){var d=a.concat(b[c].split(""));Cc[c]=d;for(var e=0;e<d.length;e++){var f=d[e];void 0===_.Dc[f]&&(_.Dc[f]=e)}}}};var xa;xa="undefined"!==typeof Uint8Array;_.ua=!_.ec&&"function"===typeof btoa;_.Fc="function"===typeof Uint8Array.prototype.slice;_.Gc="undefined"!==typeof TextDecoder;_.Hc="function"===typeof String.prototype.Si;_.Ic="undefined"!==typeof TextEncoder;var Jc,Kc;Jc=Aa();Kc=Aa("2ex");_.Lc=Aa("0dg");_.kb=Jc?function(a,b){a[Jc]|=b}:function(a,b){void 0!==a.lb?a.lb|=b:Object.defineProperties(a,{lb:{value:b,configurable:!0,writable:!0,enumerable:!1}})};_.Mc=Jc?function(a,b){a[Jc]&=~b}:function(a,b){void 0!==a.lb&&(a.lb&=~b)};_.Ia=Jc?function(a){return a[Jc]|0}:function(a){return a.lb|0};_.ib=Jc?function(a){return a[Jc]}:function(a){return a.lb}; _.Ba=Jc?function(a,b){a[Jc]=b;return a}:function(a,b){void 0!==a.lb?a.lb=b:Object.defineProperties(a,{lb:{value:b,configurable:!0,writable:!0,enumerable:!1}});return a};var Fa,Nc,Pc,Qc;_.Xa={};Fa={};Pc=[];(0,_.Ba)(Pc,55);_.Oc=Object.freeze(Pc);Qc=function(){};Object.freeze(new function(){});Object.freeze(new Qc);_.Rc=Object.freeze(new Qc);var Na=function(a,b){a.__closure__error__context__984382||(a.__closure__error__context__984382={});a.__closure__error__context__984382.severity=b};var Sc;var Za;_.Tc=function(a,b){a=a.J;return _.qb(a,(0,_.ib)(a),b)};_.qb=function(a,b,c,d){if(-1===c)return null;var e=Ea(b);if(c>=e){if(b&256)return a[a.length-1][c]}else{var f=a.length;if(d&&b&256&&(d=a[f-1][c],null!=d)){if(nb(a,b,e,c)&&null!=Kc){var g;a=null!=(g=Sc)?g:Sc={};g=a[Kc]||0;4<=g||(a[Kc]=g+1,_.Oa())}return d}return nb(a,b,e,c)}};_.Uc=function(a,b,c){var d=a.J,e=(0,_.ib)(d);_.Ka(e);_.ob(d,e,b,c);return a}; _.J=function(a,b,c,d){d=void 0===d?!1:d;b=_.rb(a,b,c,d);if(null==b)return b;a=a.J;var e=(0,_.ib)(a);if(!(e&2)){var f=_.lb(b);f!==b&&(b=f,_.ob(a,e,c,b,d))}return b};_.K=function(a,b,c){null==c&&(c=void 0);return _.Uc(a,b,c)};_.L=function(a,b){a=_.Tc(a,b);return null==a||"boolean"===typeof a?a:"number"===typeof a?!!a:void 0};_.M=function(a,b){return _.Wa(_.Tc(a,b))};_.N=function(a,b,c){c=void 0===c?!1:c;return _.sb(_.L(a,b),c)};_.O=function(a,b){var c=void 0===c?"":c;return _.sb(_.M(a,b),c)}; _.P=function(a,b,c){return _.Uc(a,b,null==c?c:_.Sa(c))};_.Q=function(a,b,c){return _.Uc(a,b,null==c?c:_.Ua(c))};_.R=function(a,b,c){return _.Uc(a,b,_.Va(c))};_.S=function(a,b,c){return _.Uc(a,b,null==c?c:_.Ta(c))};_.T=function(a,b,c){this.J=_.v(a,b,c)};_.l=_.T.prototype;_.l.toJSON=function(){return Nc?ub(this,this.J,!1):ub(this,eb(this.J,gb,void 0,void 0,!1),!0)};_.l.Aa=function(){Nc=!0;try{return JSON.stringify(this.toJSON(),bb)}finally{Nc=!1}};_.l.hc=function(){return!!((0,_.Ia)(this.J)&2)};_.l.Md=_.Xa;_.l.toString=function(){return ub(this,this.J,!1).toString()};_.Vc=Symbol();_.Wc=Symbol();_.Xc=Symbol();_.Yc=Symbol();_.Zc=Symbol();var $c=function(a){this.J=_.v(a)};_.D($c,_.T);_.ad=function(a){this.J=_.v(a)};_.D(_.ad,_.T);_.ad.prototype.md=function(a){return _.Q(this,3,a)};var bd=function(a){this.J=_.v(a)};_.D(bd,_.T);bd.prototype.Qc=function(a){return _.R(this,24,a)};_.cd=function(a){this.J=_.v(a)};_.D(_.cd,_.T);_.U=function(){this.Ga=this.Ga;this.ea=this.ea};_.U.prototype.Ga=!1;_.U.prototype.isDisposed=function(){return this.Ga};_.U.prototype.da=function(){this.Ga||(this.Ga=!0,this.P())};_.U.prototype.P=function(){if(this.ea)for(;this.ea.length;)this.ea.shift()()};var dd=function(a){_.U.call(this);this.o=a;this.i=[];this.j={}};_.D(dd,_.U);dd.prototype.resolve=function(a){var b=this.o;a=a.split(".");for(var c=a.length,d=0;d<c;++d)if(b[a[d]])b=b[a[d]];else return null;return b instanceof Function?b:null};dd.prototype.Bb=function(){for(var a=this.i.length,b=this.i,c=[],d=0;d<a;++d){var e=b[d].i(),f=this.resolve(e);if(f&&f!=this.j[e])try{b[d].Bb(f)}catch(g){}else c.push(b[d])}this.i=c.concat(b.slice(a))};var ed=function(a){_.U.call(this);this.o=a;this.A=this.i=null;this.v=0;this.B={};this.j=!1;a=window.navigator.userAgent;0<=a.indexOf("MSIE")&&0<=a.indexOf("Trident")&&(a=/\b(?:MSIE|rv)[: ]([^\);]+)(\)|;)/.exec(a))&&a[1]&&9>parseFloat(a[1])&&(this.j=!0)};_.D(ed,_.U);ed.prototype.C=function(a,b){this.i=b;this.A=a;b.preventDefault?b.preventDefault():b.returnValue=!1};_.fd=function(a){this.J=_.v(a)};_.D(_.fd,_.T);var hd=function(a){this.J=_.v(a)};_.D(hd,_.T);var jd=function(){var a=id;this.i=null;_.N(a,4,!0)};jd.prototype.log=function(a){_.kd(this,a)};_.kd=function(a,b,c){c=void 0===c?98:c;if(a.i){var d=new $c;_.R(d,1,b.message);_.R(d,2,b.stack);_.Q(d,3,b.lineNumber);_.S(d,5,1);b=new _.ad;_.K(b,40,d);a.i.log(c,b)}};_.ld=function(a){this.i=a;this.j=void 0;this.o=[]};_.ld.prototype.then=function(a,b,c){this.o.push(new md(a,b,c));nd(this)};_.ld.prototype.resolve=function(a){if(void 0!==this.i||void 0!==this.j)throw Error("O");this.i=a;nd(this)};_.ld.prototype.reject=function(a){if(void 0!==this.i||void 0!==this.j)throw Error("O");this.j=a;nd(this)};var nd=function(a){if(0<a.o.length){var b=void 0!==a.i,c=void 0!==a.j;if(b||c){b=b?a.v:a.A;c=a.o;a.o=[];try{_.Yb(c,b,a)}catch(d){console.error(d)}}}}; _.ld.prototype.v=function(a){a.j&&a.j.call(a.i,this.i)};_.ld.prototype.A=function(a){a.o&&a.o.call(a.i,this.j)};var md=function(a,b,c){this.j=a;this.o=b;this.i=c};_.od=function(a){var b="ec";if(a.ec&&a.hasOwnProperty(b))return a.ec;b=new a;return a.ec=b};_.pd=function(){this.v=new _.ld;this.i=new _.ld;this.D=new _.ld;this.B=new _.ld;this.C=new _.ld;this.A=new _.ld;this.o=new _.ld;this.j=new _.ld;this.F=new _.ld};_.l=_.pd.prototype;_.l.Wh=function(){return this.v};_.l.fi=function(){return this.i};_.l.ni=function(){return this.D};_.l.di=function(){return this.B};_.l.li=function(){return this.C};_.l.bi=function(){return this.A};_.l.Qh=function(){return this.o};_.l.Ph=function(){return this.j};_.pd.i=function(){return _.od(_.pd)};var qd=function(a){this.J=_.v(a)};_.D(qd,_.T);_.sd=function(){return _.J(_.rd,bd,1)};_.td=function(){return _.J(_.rd,_.cd,5)};var ud;window.gbar_&&window.gbar_.CONFIG?ud=window.gbar_.CONFIG[0]||{}:ud=[];_.rd=new qd(ud);var id=_.J(_.rd,hd,3)||new hd;_.sd()||new bd;_.vd=new jd;_.F("gbar_._DumpException",function(a){_.vd?_.vd.log(a):console.error(a)});_.wd=new ed(_.vd);_.xd=function(){this.i={};this.j={}};_.zd=function(a,b){var c=_.xd.i();if(a in c.i){if(c.i[a]!=b)throw new yd(a);}else{c.i[a]=b;if(b=c.j[a])for(var d=0,e=b.length;d<e;d++){var f=b[d],g=c.i;delete f.i[a];if(_.vb(f.i)){for(var h=f.j.length,k=Array(h),m=0;m<h;m++)k[m]=g[f.j[m]];f.o.apply(f.v,k)}}delete c.j[a]}};_.xd.i=function(){return _.od(_.xd)};_.Ad=function(){_.aa.call(this)};_.D(_.Ad,_.aa);var yd=function(){_.aa.call(this)};_.D(yd,_.Ad);_.F("gbar.A",_.ld);_.ld.prototype.aa=_.ld.prototype.then;_.F("gbar.B",_.pd);_.pd.prototype.ba=_.pd.prototype.fi;_.pd.prototype.bb=_.pd.prototype.ni;_.pd.prototype.bd=_.pd.prototype.li;_.pd.prototype.bf=_.pd.prototype.Wh;_.pd.prototype.bg=_.pd.prototype.di;_.pd.prototype.bh=_.pd.prototype.bi;_.pd.prototype.bj=_.pd.prototype.Qh;_.pd.prototype.bk=_.pd.prototype.Ph;_.F("gbar.a",_.pd.i());window.gbar&&window.gbar.ap&&window.gbar.ap(window.gbar.a);var Bd=new dd(window);_.zd("api",Bd); var Cd=_.td()||new _.cd,Dd=window,Ed=_.y(_.M(Cd,8));Dd.__PVT=Ed;_.zd("eq",_.wd); }catch(e){_._DumpException(e)} try{ _.Fd=function(a){this.J=_.v(a)};_.D(_.Fd,_.T); }catch(e){_._DumpException(e)} try{ var Gd=function(a){this.J=_.v(a)};_.D(Gd,_.T);var Hd=function(){_.U.call(this);this.j=[];this.i=[]};_.D(Hd,_.U);Hd.prototype.o=function(a,b){this.j.push({features:a,options:b})};Hd.prototype.init=function(a,b,c){window.gapi={};var d=window.___jsl={};d.h=_.y(_.M(a,1));null!=_.L(a,12)&&(d.dpo=_.w(_.N(a,12)));d.ms=_.y(_.M(a,2));d.m=_.y(_.M(a,3));d.l=[];_.O(b,1)&&(a=_.M(b,3))&&this.i.push(a);_.O(c,1)&&(c=_.M(c,2))&&this.i.push(c);_.F("gapi.load",(0,_.E)(this.o,this));return this};var Id=_.J(_.rd,_.fd,14);if(Id){var Jd=_.J(_.rd,_.Fd,9)||new _.Fd,Kd=new Gd,Ld=new Hd;Ld.init(Id,Jd,Kd);_.zd("gs",Ld)}; }catch(e){_._DumpException(e)} })(this.gbar_); // Google Inc. </script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_timing['ojle']=new Date().getTime();</script><script data-id="_gd" nonce="PIL_XUC9lViUhSwnQozYGg">window.WIZ_global_data = {"TSDtV":"%.@.[[null,[[45621619,null,false,null,null,null,\"PfkIr\"]],\"\"]]]","nQyAE":{}};</script><script nonce="PIL_XUC9lViUhSwnQozYGg">_docs_flag_initialData={"docs-ails":"docs_cold","docs-fwds":"docs_nf","docs-crs":"docs_crs_nlo","docs-cp-tp":1,"docs-fe-re":2,"docs-fl":2,"docs-l1lc":2,"docs-l1lm":"IAD","docs-l2lc":2,"docs-l2lm":"MRN","docs-l2t":5,"docs-lsd":2,"docs-orl":9,"docs-shdn":104,"docs-tfh":"","docs-eett":true,"info_params":{"includes_info_params":true},"docs-ecdh":false,"docs-earwdm":true,"docs-ebuwdwm":true,"docs-eecdwm":true,"docs-eeegrsdm":true,"docs-eecpdm":false,"docs-easdwm":true,"docs-eadwm":false,"docs-eapdwm":false,"docs-bbmdwm":true,"docs-ecaswm":false,"docs-ecdw":false,"docs-ecddwm":false,"docs-ecsdw":false,"docs-edswm":false,"docs-edddm":true,"docs-edatadm":true,"docs-edwewm":false,"docs-eedswm":false,"docs-efewdm":true,"docs-efwm":false,"docs-egfdwm":true,"docs-egdwm":false,"docs-eicdwm":false,"docs-eidw":true,"docs-elnswm":false,"docs-eeoswm":false,"docs-emadwm":false,"docs-enpdwm":true,"docs-ensdwm":false,"docs-wiz-endm":true,"docs-eodpswm":false,"docs-eodwm":true,"docs-eppdm":true,"docs-wiz-epdwm":true,"docs-epsc":false,"docs-epdwm":false,"docs-erddm":true,"docs-edsedw":true,"docs-emsedwm":false,"docs-esdodwm":true,"docs-esidm":true,"docs-esdwm":false,"docs-espdwm":false,"docs-esfdm":true,"docs-etsswm":false,"docs-euddwm":true,"docs-eedm":true,"docs-eipdwm":true,"docs-eoiidwm":true,"docs-eooidwm":true,"docs-erfdwm":true,"docs-eubcdwm":true,"docs-mm":10,"docs-cpr":true,"docos-edutfr":false,"uls":"","customer_type":"ND","scotty_upload_url":"/upload/document/resumable","docs-net-udmi":500000,"docs-net-udpt":40000,"docs-net-udur":"/upload/blob/document","docs-net-usud":true,"docs-enable_feedback_svg":false,"docs-fpid":713722,"docs-fbid":"ExternalUserData","docs-efnpi":false,"docs-fse":"","docs-fsu":"www.google.com/tools/feedback","docs-obsImUrl":"https://ssl.gstatic.com/docs/common/netcheck.gif","docs-lsltms":20000,"lssv":7,"docs-offline-oebp":"/offline/eventbusworker.js","docs-offline-swcmcd":30000,"docs-offline-swcmcul":10,"docs-offline-nnodi":100,"docs-localstore-iort":10000,"docs-offline-dck":"AIzaSyDrRZPb_oNAJLpNm167axWK5i85cuYG_HQ","docs-offline-mobile-mms":15000000,"docs-ewtaoe":true,"docs-offline-hsu":"docs.google.com","dffm":["Calibri","Cambria","Syncopate","Lobster","Corsiva","Coming Soon","Shadows Into Light","Indie Flower","Tahoma","Crafty Girls","Proxima Nova","Roboto Condensed","Average","Lato","Source Code Pro","Old Standard TT","Alfa Slab One","Playfair Display","PT Sans Narrow","Muli","Montserrat","Roboto Slab","Raleway","Open Sans","Oswald","Amatic SC","Source Sans Pro","Roboto","Economica","Reenie Beenie","Stint Ultra Expanded","Alegreya","Merriweather"],"dffd":["Calibri","Cambria","Syncopate","Lobster","Corsiva","Coming Soon","Shadows Into Light","Indie Flower","Tahoma","Crafty Girls","Proxima Nova","Roboto Condensed","Average","Lato","Source Code Pro","Old Standard TT","Alfa Slab One","Playfair Display","PT Sans Narrow","Muli","Montserrat","Roboto Slab","Raleway","Open Sans","Oswald","Amatic SC","Source Sans Pro","Roboto","Economica","Reenie Beenie","Stint Ultra Expanded","Alegreya","Merriweather"],"docs-offline-toomem":false,"kixOfflineUrl":"/document","trixOfflineUrl":"/spreadsheet","trixOfflineUrlSuffix":"/offline/view","trixOnlineUrlSuffix":"/ccc","ritzOfflineUrl":"/spreadsheets","drawingsOfflineUrl":"/drawings","punchOfflineUrl":"/presentation","docs-irbfes":true,"docs-offline-ercidep":true,"docos-eos":true,"udurls":true,"docs-localstore-cide":true,"docs-localstore-dom":false,"docs-extension-id":"ghbmnnjooekpmoecnnnilnnbdlolhkhi","icso":false,"docs-offline-copy":false,"docs-clsvn":2,"docs-rlsvn":2,"docs-offline-desktop-mms":200000000,"docs-offline-uebie":true,"docs-localstore-eplam":false,"docs-emasl":false,"fatra":true,"docs-eeic":true,"docs-sw-efcr":true,"docs-sw-ehnur":false,"docs-eioawo":false,"docs-emcct":true,"docs-eoiua":true,"docs-ssndl":true,"docs-sw-ecfr":false,"docs-cibs":500,"docs-doie":false,"docs-dooife":true,"docs-ecacl":false,"docs-sw-eddf":false,"docs-efcs":false,"docs-eliv":false,"docs-eocnd":false,"docs-offline-oepdp":false,"docs-offline-eoep":true,"docs-offline-eeooip":true,"docs-offline-eorlv":false,"docs-eoufm":false,"docs-localstore-ilat":10000,"docs-sw-nfhms":10,"docs-offline-ouil":[],"docs-sw-eesp0sr":false,"docs-sw-eessrr":false,"docs-sw-eesp1sr":false,"docs-sw-eesp2sr":false,"docs-sw-rpl":[],"docs-sw-cache-prefix":"document","docs-text-ewf":true,"docs-wfsl":["ca","da","de","en","es","fi","fr","it","nl","no","pt","sv"],"docs-efrsde":true,"docs-efpsf":true,"docs-edfn":true,"docs-efpsp":true,"docs-eldi":false,"docs-dli":true,"docs-liap":"/naLogImpressions","ilcm":{"eui":"ADFN-ctYL-wpeoRxtQm7lbYaICVnMTeX49w7tter5obzNfcTxipK-FUvpTbbTT2yglV-nGgAYeWO","je":1,"sstu":1717235859097946,"si":"CLWSgouSuoYDFYf0zgAd6x0NZQ","gsc":0,"ei":[5700114,5703307,5703758,5703839,5704571,5704572,5704621,5704883,5704905,5705793,5705891,5706270,5707047,5707075,5707204,5707361,5707711,5707820,5707947,5708365,5708564,5708886,5709085,5709476,5709673,5710587,5710692,5711389,5711550,5712189,5712635,5712909,5712913,5713064,5713195,5713554,5714310,5715270,5715349,5715791,5716196,5717567,5723473,5724215,5724896,5725855,5726695,5727257,5727701,5729092,5730225,5731835,5734632,5734840,5735134,5735252,5735670,5737153,5737800,5740186,5740341,5740814,5741714,5742056,5742482,5742652,5743787,5746138,5746724,5747216,5748169,5750253,5752369,5752461,5752674,5752921,5753681,5753942,5754025,5754289,5754938,5756675,5757342,5757621,5757641,5758674,5759278,5760167,5760287,5760450,5760470,5761271,5762401,5763597,5763617,5763698,5763830,5770385,5771216,5771292,5773287,5773914,5780512,5781109,5781195,5781990,5787726,5788566,5791121,5792081,5796640,5796948,5798892,5798975,5799548,5799579,5799652,5799715,5799883,5799914,5799935,13702623,48966242,49372308,49375202,49381142,49398669,49451719,49472111,49491745,49501784,49512333,49622711,49629222,49642845,49643556,49644063,49658622,49661348,49769425,49822849,49823072,49833570,49842883,49894868,49904447,49924634,49926161,49943107,49972001,49974162,49979546,50109039,50179450,50221708,50266110,50273476,50293596,50297354,50335837,50360108,50361004,50389218,50439248,50498855,50503887,50515275,50520275,50529231,50549443,50550119,50562752,50578551,50587130,50602189,70971124,70973210,70979530,71008221,71035348,71035545,71036561,71038202,71061467,71079966,71085289,71113327,71117260,71185278,71197894,71239134,71254162,71274325,71289094,71291313,71316515,71330561,71346880,71357761,71376164,71386973,71387398,71387817,71401636,71429343,71451150,71473329,71477439,71478228,71478547,71489228,71505708,71520498,71528645,71530231,71531325,71531777,71536964,71544802,71554500,71560037,71560505,71569387,71573838,71574277,71582296,71605158,71608308,71612765,71614443,71625628,71628335,71628345,71628365,71628465,71631403,71632234,71638491,71640899,71657948,71659941,71661128,71667986,71671746,71675235,71679628,71679804,71684681,71689908,71704773,71710068,71710709,71720955,71722680,71732206,71733051,71748761,71810993,71829358,71830970,71832991,71833048,71835006,71835026,71853970,71868130,71868389,71897955,71898329,71899321,71924239,71927994,71956259,71958929,71960428,71966105,94339215,94353356,94354581,94356250,94363061,94364549,94367396,94374207,94375720,94397719,94399352,94404657,94409697,94415393,94419621,94419830,94429540,94434325,94434948,94437799,94442511,94444977,94461479,94478632,94479294,94482495,94490398,94514669,94516154,94516262,94518691,94542868,94543149,94568225,94573640,94592542,94605039,94617274,94628866,94629735,94661730,94716848,94784222,94802825,94841361,94929357],"crc":0,"cvi":[]},"docs-ccdil":true,"docs-eil":true,"docs-ecuach":false,"docs-cclt":56,"docs-ecci":true,"docs-esi":false,"docs-cei":{"i":[71733051,49643556,5791121,5770385,71274325,50520275,71868130,49472111,5799548,94437799,5742482,5752921,5704621,71291313,71387817,50562752,5714310,49644063,71956259,71689908,50389218,49512333,71679628,71960428,94429540,49972001,49894868,5798975,71966105,49904447,5703758,71897955,71401636,71477439,71489228,49491745,5799914,71038202,49943107,71560505,49769425,94573640,71675235,94490398,5703839,71520498,5748169,49398669,5727701,71835026,5737800,5712635,71531777,5761271,71810993,50266110,5713554,5717567,94661730,5762401,5799652,5704571,5735134,71833048,94628866,5708365,5705891,50439248,71684681,5757641,71830970,71927994,5799579,71254162,71628465,5707075,71667986,94629735,94339215,50498855,71748761,5758674,48966242,5752461,71924239,71554500,94444977,5704905,71085289,71632234,71035348,5707820,5757342,5715791,94415393,5735252,5763698,71357761,71832991,71661128,94929357,94784222,71185278,71451150,94404657,5763830,50550119,5715270,94434948,71387398,50587130,49822849,71614443,49974162,71732206,71544802,71574277,5781109,71704773,5742652,49658622,49823072,94434325,71429343,70973210,5792081,5713064,5743787,71679804,71478547,49979546,5781990,5740814,94409697,5707711,94354581,5742056,71582296,71531325,71628365,5752369,71659941,71376164,5750253,71631403,5710587,5741714,94363061,94356250,5706270,71853970,49924634,94397719,94542868,5746138,71720955,71316515,5760287,5753681,5731835,5713195,94364549,71528645,5709085,70971124,71036561,71117260,5763597,70979530,5709476,50515275,49375202,94802825,71079966,5708564,5757621,71958929,50360108,5754289,5760167,71569387,5712909,71671746,71608308,5727257,94478632,71061467,50529231,49629222,49451719,5796640,5753942,5708886,71560037,49842883,5730225,49833570,94479294,49372308,5704572,5787726,5788566,5707361,5740186,71536964,5759278,94419830,71612765,5756675,94442511,71868389,5700114,94353356,71346880,5707947,5780512,50602189,50179450,5725855,71638491,5712189,71899321,71330561,50549443,49622711,50109039,5703307,71710709,5752674,94568225,50503887,94716848,50293596,50273476,94543149,5707047,5771216,94841361,5712913,71710068,71473329,71835006,94518691,94461479,94375720,71197894,71628345,5729092,71530231,71239134,5724215,5773287,94516154,49381142,71505708,71573838,5747216,5709673,71478228,5746724,5754938,71657948,5704883,5716196,50335837,5798892,71628335,5799715,94399352,5711389,94374207,71722680,71829358,71625628,5796948,50578551,50221708,5799935,5737153,5723473,5734840,5799883,5740341,5707204,49501784,94592542,94516262,5781195,5760470,13702623,5726695,5754025,71386973,50297354,5711550,49642845,71008221,94482495,5724896,5735670,94514669,94367396,94419621,71605158,5710692,5734632,49926161,71898329,71113327,49661348,71640899,50361004,5715349,71289094,5773914,5763617,5771292,5705793,5760450,94617274,94605039,71035545],"cf":{"enable_homescreen_priority_docs":[null,0],"enable_homescreen_priority_docs_promo":[null,0],"enable_homescreen_action_items_structured_query":[null,0]}},"docs-li":"713722","docs-trgthnt":"kdJAX2Umf0iSFTCbiEB0XMBdvyD9","docs-etmhn":false,"docs-thnt":"","docs-hbt":[],"docs-hdet":["nMX17M8pQ0kLUkpsP190WPbQDRJQ","17hED8kG50kLUkpsP190TThQn3DA","BDNZR4PXx0kLUkpsP190SJtNPkYt","Etj5wJCQk0kLUkpsP190NwiL8UMa","xCLbbDUPA0kLUkpsP190XkGJiPUm","2NUkoZehW0kLUkpsP190UUNLiXW9","yuvYtd5590kLUkpsP190Qya5K4UR","ZH4rzt2uk0kLUkpsP190UDkF5Bkq","uQUQhn57A0kLUkpsP190WHoihP41","93w8zoRF70kLUkpsP190TxXbtSeV","fAPatjr1X0kLUkpsP190SaRjNRjw","T4vgqqjK70kLUkpsP190ScPehgAW","JyFR2tYWZ0kLUkpsP190Rn3HzkxT","ufXj7vmeJ0kLUkpsP190QURhvJn2","KFks7UeZ30kLUkpsP190UUMR6cvh","LcTa6EjeC0kLUkpsP190RKgvW5qi","s3UFcjGjt0kLUkpsP190Z45ftWRr","o99ewBQXy0kLUkpsP190Nq2qr6tf","PHVyy5uSS0kLUkpsP190SUsYo8gQ","yZn21akid0iSFTCbiEB0WPiGEST3","h2TtqzmQF0kLUkpsP190YPJiQt7p","MZi9vb5UC0kLUkpsP190ReUhvVjy","dSR6SPjB80kLUkpsP190Y3xHa9qA","Bz6B7VmLu0kLUkpsP190W3FeobP7","BTVh9rshP0iSFTCbiEB0SaxL2iiy","N5u4VeWhx0iSFTCbiEB0VUTNdX6g","XM16tjwrD0iSFTCbiEB0NfzvTeuU","ybYTJk1eD0iSFTCbiEB0QV4rkzSF","NsVnd81bW0iSFTCbiEB0RhcXEK9M","rTQirATnb0iSFTCbiEB0W5cPcA7D","wNyww2Syr0iSFTCbiEB0Pzsbemba","DVdpfbqGj0iSFTCbiEB0RP4dMdFg","iNkDTT5dU0iSFTCbiEB0WKtpTjMV","WKN3dsuG20iSFTCbiEB0NtEYhMK7","S5iPRteXX0iSFTCbiEB0YkMazE6h","6hmou1AcB0iSFTCbiEB0R9rZWXdz","rTcCMw3BM0mHq3jmV6o0RHeAExRK","HUYzfGVRa0mHq3jmV6o0Uxe2caXK","1XYMmM1Cu0mHq3jmV6o0Z3pEi8xm","xHhMJiXiV0mHq3jmV6o0WB8WinyM","xwSFpxEiU0mHq3jmV6o0PcnvcKmd","4MBkBg26q0mHq3jmV6o0QeKPRMpY","y5g8iW2T80mHq3jmV6o0Nr8SAj4C","W9YRKy3Lb0iSFTCbiEB0Xfs1EfPr","Ed3nhrN8D0iSFTCbiEB0RN4bJ53y","zxDKY7PC10iSFTCbiEB0UDYPJwDZ","bhEyDmbwi0mHq3jmV6o0TngCF1v2","6rKYZ6uHA0mHq3jmV6o0TeDZjgB8","jmWViV99J0mHq3jmV6o0TGkNaZh7","6nr31z9Wv0mERqSGkGf0VhuvAXWC","RLHeYNm410mERqSGkGf0Y817EUFK","vmx68XtfJ0mERqSGkGf0RCUBfsQr","687J7yD1q0mERqSGkGf0RVmMYHo1","qwhWQy8Zi0mERqSGkGf0W2tdypUF","fosW77rvf0mERqSGkGf0UnzQPmAB","wF8Sk241e0mERqSGkGf0YNtN6gpV","ijUhdx2QN0mERqSGkGf0TSD26iBJ","3iBLaMnuG0mERqSGkGf0VdY8XuLS","cFR77YEGo0iSFTCbiEB0PcMDWjX2","evUYuNCS80mERqSGkGf0Psi8j3Dw","soWncRV7C0mERqSGkGf0PZheXrWA","TvjoiCaar0mERqSGkGf0S9qS5adj","ffZmMGtYT0suK1NZr2K0QUxSzEMN","NagbcZWyB0suK1NZr2K0SJmfmJ3n","KMcLKvubv0suK1NZr2K0PLMUJ7zr","pwLDucJZU0ezFcgqx310NgtmYpbV"],"docs-hunds":false,"docs-hae":"PROD","docs-ehn":false,"docs-ecsl":false,"docs-enld":true,"docs-api-keys":{"support_content_api_key":"AIzaSyCizDgaOY1dni2M3dFtYzslwsXj7iAGBxs","explore_client_api_key":"AIzaSyCEROFk81Mmc8_HbHPPaR9BkC7C4utCkNQ","docs_apiary_client_key":"AIzaSyBfKYKXN2w_hxv9HNOUNJjp6xZYbY_OUcY","homescreen_drive_client_key":"AIzaSyDl-UL2oekTnhhyaKOSEIX2fYcWIapfhR0","homescreen_background_sync_key":"AIzaSyA6AfoqwG2xSObx_AG2wLavKP-pyWWdfEU","minpicker_drive_client_key":"AIzaSyAGzWfHQsxTHRSNkBG0DVRYon-iLYCkzCc","espresso_api_key":"AIzaSyCmh4zG9srkxnlT2O2FRJLrxBOBRaWWxNk","cse_drive_client_key":"AIzaSyB6OqkrkTuWCXGqs6-u2bWBtxNrqRF9cGM","odp_tango_api_key":"AIzaSyCIGHYEdm91p31HKyJSoU4at7IqhCViXuA","add_ons_api_key":"AIzaSyAHUDTRUejznz_jO_ry16wnA0YCiSVEdWs","kix_acl_fixer_drive_client_key":"AIzaSyCdvSDZmdqokt5jTUat-x7mWlUoDCZzHHc","cloud_speech_api_key":"AIzaSyB55MBOhZeRckY8KgyUh4wAFsXAi_BFVMg","scone_api_key":"AIzaSyACu2NRukBwIrGYv8Dg1yKhfA8jVugGs2E","editors_spam_view_actions_drive_client_key":"AIzaSyB7omGlKX4BpCCBcjJ7EeXEePCFipOQsvc","esignature_projector_apiary_api_key":"AIzaSyDVQw45DwoYh632gvsP5vPDqEKvb-Ywnb8","esignature_projector_apiary_unauthed_api_key":"AIzaSyC1eQ1xj69IdTMeii5r7brs3R90eck-m7k","esignature_projector_approvals_api_key":"AIzaSyD_InbmSFufIEps5UAt2NmB_3LvBH3Sz_8","cloud_search_api_key":"AIzaSyD9b2vRLXdUo0QD_yvJ0CAKAbwGmPlr1OY"},"docs-cajct":"CANARY_TYPE_NONE","buildLabel":"editors.documents-frontend_20240521.02_p5","docs-show_debug_info":false,"docs-edmlf":false,"ondlburl":"//docs.google.com","drive_url":"//drive.google.com?usp\u003ddocs_web","app_url":"https://docs.google.com/document/?usp\u003ddocs_web","docs-itrf":false,"docs-gsmd":"https://workspace.google.com","docs-icdmt":["image/png","image/jpeg"],"docs-mip":25000000,"docs-mif":1000,"docs-msid":32767,"docs-emid":false,"docs-mib":52428800,"docs-mid":2048,"docs-rid":1024,"docs-ecig":false,"docs-eifam":false,"docs-sup":"/document","docs-seu":"https://docs.google.com/document/d/1b63akVjrun6u4OJ01E7Z9GOzE_0kz_Yn-y0rEAWnAM8/edit","docs-crp":"/document/d/1b63akVjrun6u4OJ01E7Z9GOzE_0kz_Yn-y0rEAWnAM8/edit","docs-crq":"usp\u003dsharing","docs-ucd":"docs.usercontent.google.com","docs-uptc":["ofip","rr","lsrp","fws","dods","gxids","eops","rswr","noreplica","tam","ntd","ths","app_install_xsrf_token","ouid","ca","sh","fromCopy","ct","sle","dl","hi","hi_ext","usp","urp","utm_source","utm_medium","utm_campaign","utm_term","utm_content","miehl","docs_hmc","tryesignature","ts","aaac","invitetoshare","showmeetingnotespromo","noteseventid"],"docs-doddn":"","docs-uddn":"","docs-ugn":"","docs-eygl":true,"docs-epq":true,"docs-vcurl":["/static/document/client/css/3024979315-projector_viewer_css_ltr.css"],"docs-tst":"","docs-ilbefsd":false,"docs-lbefm":0,"docs-lbesty":0,"docs-elsic":false,"docs-thtea":false,"docs-tdc":"[{\"id\":\"0:Basics\",\"name\":\"Basics\",\"deletedIds\":[]},{\"id\":\"0:Brochures\",\"name\":\"Brochures \\u0026 newsletters\",\"deletedIds\":[]},{\"id\":\"0:Calendars\",\"name\":\"Calendars \\u0026 schedules\",\"deletedIds\":[]},{\"id\":\"0:Business\",\"name\":\"Contracts, onboarding, and other forms\",\"deletedIds\":[]},{\"id\":\"0:Finance\",\"name\":\"Finance \\u0026 accounting\",\"deletedIds\":[]},{\"id\":\"0:Letters\",\"name\":\"Letters\",\"deletedIds\":[]},{\"id\":\"0:Reports\",\"name\":\"Reports \\u0026 proposals\",\"deletedIds\":[]},{\"id\":\"0:Planners\",\"name\":\"Trackers\",\"deletedIds\":[]},{\"id\":\"Unparented\",\"name\":\"Uncategorized\",\"deletedIds\":[\"0:NoTemplateCategories\"]}]","docs-ttt":0,"docs-tcdtc":"[]","docs-ividtg":false,"docs-tdcp":0,"docs-tdvc":false,"docs-tmbp":false,"docs-hetsdiaow":true,"docs-edt":true,"docs-tintd":false,"docs-tafl":true,"docs-eesaru":"https://enterprisesearch-pa.googleapis.com","docs-explore":true,"docs-eeris":false,"docs-eerisf":false,"docs-dens":false,"docs-eerisdd":false,"docs-eerisiil":false,"docs-eecicv":false,"docs-eezsicv":false,"docs-ercltis":false,"docs-eelgsf":false,"docs-eenlqa":false,"docs-eeess":[],"docs-erdeffo":false,"docs-ercad":false,"docs-dhcp":false,"docs-dhcf":false,"docs-ebufdd":false,"docs-eplffdd":false,"docs-esffdd":false,"docs-evpfdd":false,"docs-erdiiv":false,"docs-eqspdc":true,"docs-esehbc":true,"docs-sqcuu":true,"docs-uaid":false,"docs-uaqs":0,"docs-gspti":"XM16tjwrD0iSFTCbiEB0NfzvTeuU","docs-isd":false,"docs-lfptdst":10000,"docs-mhnti":"Bpr5GBs710suK1NZr2K0Xy4G9wv3","docs-ptdst":5000,"docs-ilf":false,"docs-elpaf":false,"docs-eclpa":true,"docs-eclpoic":false,"docs-edp2":false,"docs-iidpm":false,"docs-mefu":false,"docs-iicp":false,"docs-eaelp":false,"docs-edvm":false,"docs-elpar":false,"docs-elda":false,"docs-acap":["docs.security.access_capabilities",1,0,0,0,0,0,0,0,0,0,1,0,0,0,0,0,0,0,0,0,0,0,0,0,1],"docs-ci":"1b63akVjrun6u4OJ01E7Z9GOzE_0kz_Yn-y0rEAWnAM8","docs-eccfs":true,"docs-eefufd":false,"docs-eco":false,"docs-ndt":"Untitled document","docs-plu":"//ssl.gstatic.com/docs/common/product/docs_lockup2.png","docs-plwtu":"//ssl.gstatic.com/docs/common/product/docs_app_icon1.png","docs-prn":"Google Docs","docs-een":true,"docos-enmafo":true,"docs-as":"","docs-etdimo":true,"docs-mdck":"","docs-eccbs":true,"docs-mmpt":9000,"docs-erd":true,"docs-uootuns":true,"docs-amawso":false,"docs-ofmpp":true,"docs-anlpfdo":true,"docs-eslars":true,"docs-ems":"EMAIL_SUBMENU","docs-phe":"https://contacts.google.com","docs-glu":"https://accounts.google.com/logout?continue\u003d","docs-wsu":"https://workspace.google.com/essentials/signup/verify","docs-wsup":"xsell\u003dnori_gwef_upsell\u0026utm_source\u003ddocs-in-product\u0026utm_medium\u003det\u0026utm_campaign\u003dnori-gwef","docs-sccfo":"PROD","docs-pid":"","docs-ricocpb":false,"docs-rdowr":false,"docs-effnp":false,"docs-cttmtbr":0,"docs-edlo":false,"docs-cttmteq":0,"docos-edces":true,"docs-dec":false,"docs-ectt":false,"docs-ebbouf":false,"docs-ecgd":true,"docs-dsps":true,"docs-ececs":false,"docs-elcfd":false,"docs-edmitm":false,"docs-enjec":true,"server_time_ms":1717235859123,"gaia_session_id":"","docs-usp":"docs_web","docs-isb":false,"docs-agdc":false,"docs-anddc":true,"docs-adndldc":false,"docs-dhnap":"docs.google.com","docs-ds":"https","docs-emmda":false,"docs-clibs":1,"docs-cirts":20000,"docs-cide":true,"docs-cn":"","docs-dprfo":false,"docs-dom":false,"docs-eacr":false,"docs-eacw":false,"docs-ecer":false,"docs-ecir":true,"docs-ecssl":false,"docs-ecssi":false,"docs-ecped":true,"docs-ecprgba":true,"docs-ecccer":false,"docs-copy-ecci":true,"docs-edpq":false,"docs-edamc":false,"docs-edomic":false,"docs-eddm":false,"docos-edii":false,"docs-edmsc":true,"docs-edsi":false,"docs-esrli":true,"docs-fwd":false,"docs-egsd":true,"docs-ehtabi":false,"docs-eisd":true,"docs-eibu":true,"docs-eibs":true,"docs-eiecr":true,"docs-eisuwt":true,"docs-eir":true,"docs-ejefbwp":true,"docs-eksdm":false,"docs-elds":false,"docs-emp":true,"docs-emcf":true,"docs-emv2":true,"docs-emmu":false,"docs-enpks":false,"docs-eoisuwt":false,"docs-eooii":true,"docs-eomp":false,"docs-epmi":false,"docs-eph":true,"docs-epat":true,"docs-ermcf":false,"docs-ere":true,"docs-erpep":false,"docs-ertms":true,"docs-rolibilc":true,"docs-ersd":false,"docs-esbws":false,"docs-eswwu":false,"docs-esml":true,"docs-ete":false,"docs-etpi":false,"docs-euqbp":true,"docs-eusca":false,"docs-ewlip":true,"docs-eztci":true,"docs-ezduole":false,"docs-hcwidu":false,"docs-hmg":false,"docs-ipmmp":true,"docs-ipuv":true,"docs-jern":"edit","docs-plimif":20.0,"docs-scmdoi":true,"docs-sptm":true,"docs-ssi":false,"docs-eslin":true,"docs-uoci":"","docs-gth":"Go to Docs home screen","docs-ndsom":["application/vnd.openxmlformats-officedocument.wordprocessingml.document","application/msword"],"docs-dm":"application/vnd.google-apps.kix","docs-sdsom":["application/vnd.openxmlformats-officedocument.wordprocessingml.document","application/msword"],"docs-po":"https://docs.google.com","docs-to":"https://docs.google.com","docs-egit":true,"opmbs":52428800,"opmpd":5000,"opbu":"https://docs.google.com/picker","docs-pe":1,"opru":"https://docs.google.com/relay.html","opdu":false,"ophi":"kix","opst":"","opuci":"document","opsmu":"https://docs.google.com/picker","docs-ehipo":false,"projector_base_url":"//drive.google.com","docs-drk":[],"docs-erkpp":false,"docs-erkfsu":true,"docs-tdd":false,"maestro_domain":"https://script.google.com","maestro_container_token":"ACjPJvFBK5VoAZM_Id9-Kt1UU9N6BehcNp225nRVrR9ZlcTzUlbieEDJpN0PS_CxmwHLDgN56Jyb6FppnJ7ZuLIwZxzMRaQgcU2nGrqSO2Gn2grchCCj51_2y6EYKrd7","maestro_script_editor_uri":"https://script.google.com/macros/u/0/start?mid\u003dACjPJvFBK5VoAZM_Id9-Kt1UU9N6BehcNp225nRVrR9ZlcTzUlbieEDJpN0PS_CxmwHLDgN56Jyb6FppnJ7ZuLIwZxzMRaQgcU2nGrqSO2Gn2grchCCj51_2y6EYKrd7\u0026uiv\u003d2","maestro_new_project_uri":"https://script.google.com/macros/u/0/create?mid\u003dACjPJvFBK5VoAZM_Id9-Kt1UU9N6BehcNp225nRVrR9ZlcTzUlbieEDJpN0PS_CxmwHLDgN56Jyb6FppnJ7ZuLIwZxzMRaQgcU2nGrqSO2Gn2grchCCj51_2y6EYKrd7\u0026uiv\u003d2","maestro_script_gallery_uri":"https://docs.google.com/macros/scriptGalleryPanel?mid\u003dACjPJvFBK5VoAZM_Id9-Kt1UU9N6BehcNp225nRVrR9ZlcTzUlbieEDJpN0PS_CxmwHLDgN56Jyb6FppnJ7ZuLIwZxzMRaQgcU2nGrqSO2Gn2grchCCj51_2y6EYKrd7\u0026uiv\u003d2","maestro_script_manager_uri":"https://script.google.com/macros/u/0/scriptManagerPanel?mid\u003dACjPJvFBK5VoAZM_Id9-Kt1UU9N6BehcNp225nRVrR9ZlcTzUlbieEDJpN0PS_CxmwHLDgN56Jyb6FppnJ7ZuLIwZxzMRaQgcU2nGrqSO2Gn2grchCCj51_2y6EYKrd7\u0026uiv\u003d2","enable_maestro":true,"docs-isctp":false,"docs-emae":true,"mae-cwssw":false,"mae-aoeba":true,"mae-esme":false,"mae-seitd":true,"docs-emgsmw":true,"docs-mhea":false,"docs-pn":654,"docs-ct":"s","docs-rn":1001673603,"docs-idu":false,"docs_dgrwl":true,"docs_egru":true,"docs-cpv":0,"docs-hecud":true,"docs-heoi":true,"docs-urouih":false,"docs-alu":"https://myaccount.google.com/language","docs-ect":true,"docs-cpks":[],"docs-hasid":"Docs","docs-hdod":"docs.google.com","docs-cedas":false,"docs-eflh":false,"docs-cepi":false,"docs-hdck":"","docs-hucs":true,"docs-hufcm":false,"docs-cbrs":50,"docs-caru":"https://clients6.google.com","docs-cdru":"https://drivefrontend-pa.clients6.google.com","docs-cpari":"https://people-pa.clients6.google.com/","docs-cbau":"https://drive.google.com","docs-cfru":"https://lh3.google.com","docs-ctak":"AIzaSyAWGrfCCr7albM3lmCc937gx4uIphbpeKQ","docs-cgav":0,"docs-cci":2,"docs-gap":"/drive/v2internal","jobset":"prod","docs-ecil":false,"docs-nad":"sites.google.com","docs-epcc":true,"docs-ccwt":80,"docs-ut":2,"docs-sol":true,"docs-dvs":2,"docs-dac":5,"docs-ilbrc":false,"docs-dlpe":true,"docs-hwg":"","docs-hwst":"N5u4VeWhx0iSFTCbiEB0VUTNdX6g","docs-hcad":true,"docs-era":true,"docs-eirj":false,"docs-ersk":"6LcosfUcAAAAAFoK5XcImWLvorvjXY9IIy86Dq9o","docs-erre":false,"docs-ec":false,"enable_omnibox":true,"docs-cvmo":-1,"docs-eadl":false,"docs-ecsam":false,"docs-csawu":"https://cloud-speech-wc.googleapis.com/v1p1beta1/speech/StreamingRecognize/channel","docs-evtcsam":false,"docs-ewsanc":false,"docs-sef":true,"docs-senu":true,"docs-sesc":true,"docs-stogfc":false,"docs-ssfotl":false,"docs-seaf":false,"docs-sluts":false,"docs-slutsowb":true,"docs-sessui":false,"docs-slssa":false,"docs-sebawb":true,"docs-siwcoa":false,"docs-ewcrr":false,"docs-ewcs":false,"docs-epvs":false,"docs-eww":false,"docs-ecls":false,"docs-esss":false,"docs-emss":false,"docs-eis":false,"docs-eoods":true,"docs-tassti":"","docs-sagsti":"","docs-eisoagt":true,"docs-text-essagp":true,"docs-bhbcitm":1200000,"docs-bhuitm":1200000,"docs-hpm":1800000,"docs-ehsr":true,"docs-ehbc":true,"docs-af":false,"docs-act":false,"docs-ac":"[\"docs_analytics_capabilities\"]","docs-eodrs":false,"docs-eaop":false,"docs-asht":"xeq6bdeyM0iSFTCbiEB0YqqWtVqd","docs-avdht":"dNDwcHiiA0iSFTCbiEB0NedaRciQ","docos-edab":true,"docs-eairhfsd":false,"docs-eart":false,"docs-eavde":false,"docs-eavdfsd":false,"docs-ecmc":false,"docs-eomiefclp":true,"docs-ai-erscc":false,"docs-aef":false,"docs-aede":false,"docs-ai-escit":false,"docs-efcisc":false,"docs-eac":false,"docs-ai-eawfcu":false,"docs-aept":false,"docs-fasfru":false,"docs-ai-eawraoec":false,"docs-aes":false,"docs-ai-esc":false,"docs-ai-escid":false,"docs-ai-escror":true,"docs-eaurbsmc":true,"docs-ai-escfr":true,"docs-ai-escpt":true,"docs-ai-esces":true,"docs-escm":true,"docs-escmid":true,"docs-ai-scidhnt":"","docs-comp-et":true,"docs-eqam":false,"docs-euaool":false,"docs-eua":false,"docs-uahnt":"","docs-esap":true,"docs-efib":false,"docs-se":false,"docs-eaaw":false,"docs-eecs":false,"docs-emtr":false,"docs-euepni":false,"docs-uwzh":false,"docs-comp":false,"docs-comp-gac":[],"docs-comp-hnt":"","gsaoae":"https://addons-pa.clients6.google.com/","gsaoak":"","gsaoiu":"https://addons.gsuite.google.com/client","docs-eaofu":false,"docs-egsaoco":true,"docs-egsaoos":false,"docs-egsaosa":true,"docs-etpscd":false,"docs-egf":false,"docs-cse-ennaofc":false,"docs-ceceis":false,"docs-cse-eepfc":false,"docs-cse-create":false,"docs-cse-asi":300,"docs-cse-asit":30,"docs-cse-ast":300,"docs-cse-rasi":30,"docs-cse-asict":20,"docs-cstt":200,"docs-ewwc":false,"docs-cse-bm":"application/vnd.google-gsuite.encrypted; content\u003d\"application/vnd.google-gsuite.document-blob\"","docs-ceucl":true,"docs-ceb":"","docs-cslm":{"cbsl":1.048576E8,"cbsw":9.437184E7,"cicl":3000.0,"cicw":2500.0,"cmsl":1.048576E7,"cmsw":9437184.0,"cnpsl":35.0},"docs-csfec":"[]","docs-ocem-wl":false,"docs-ecclfc":false,"docs-ecdeue":false,"docs-ecdocdd":false,"ecfab":false,"docs-esfc":true,"docs-ecudifm":false,"docs-cdc":false,"docs-cse-mdiaf":false,"docs-oem-wl":false,"docs-icsef":false,"docs-mcd":false,"docs-icga":false,"docs-icseof":false,"docs-cse-ocu":"","docs-cse-ic":"","docs-cse-kiiu":"","docs-cisl":9.437184E7,"docs-cisw":8.4934656E7,"docs-cse-ecsecpchv2":false,"docs-cchnt":"","docs-cse-eccc":false,"docs-cse-ecsecf":false,"docs-cse-ecsecud":false,"docs-cse-ecsecvh":false,"docs-cse-ecseci":false,"docs-ertf":false,"docs-erti":false,"docs-cse-ndm":"ON","docs-cse-ecw":true,"docs-cse-ecc":true,"docs-uptuf":true,"docs-eodpb":true,"docs-odpl":false,"docs-epv":false,"docs-odpdu":[null,null,null,"//drive.google.com/odp/dialog"],"docs-odpu":[null,null,null,"//drive.google.com/odp/embed"],"docs-rciacl":3000,"docs-rciamlib":9.437184E7,"docs-cifsl":1.048576E8,"docs-dafjera":true,"docs-daflia":true,"docs-dafgfma":true,"docs-fta-fnrhci":true,"docs-spdy":false,"xdbcfAllowHostNamePrefix":true,"xdbcfAllowXpc":true,"docs-dbctc":false,"docs-ebctcio":true,"docs-ecid":false,"docs-iror":false,"docs-cnv-doc":false,"kix-hft":false,"kix-hibt":false,"kix-hppbb":false,"kix-hpeno":false,"kix-hrh":false,"kix-hur":false,"kix-vtit":false,"kix-hsf":false,"kix-mwpc":-1,"kix-nr":-1,"kix-nrch":0,"kix-nt":-1,"docs-cedbs":20,"sketchy-ttlsm":false,"sketchy-esstectm":false,"sketchy-estem":false,"sketchy-esim":true,"sketchy-emcm":false,"sketchy-emcptm":false,"sketchy-empmoesm":false,"sketchy-etafmp":true,"sketchy-emdhm":false,"sketchy-empm":false,"sketchy-evmm":false,"sketchy-epam":true,"sketchy-epacss":true,"sketchy-epar":false,"sketchy-evcbav":false,"sketchy-emiv":false,"sketchy-emsctm":false,"sketchy-esbspm":false,"sketchy-eispbsf":true,"sketchy-esismr":true,"sketchy-etim":true,"sketchy-ecm":false,"sketchy-emsqm":false,"sketchy-efsmm":false,"sketchy-elvmm":false,"sketchy-earhm":false,"sketchy-effsm":false,"sketchy-eseeam":false,"sketchy-esmpvm":false,"docs-eti":true,"docs-etic":false,"docs-eeeh":false,"docs-dshl":1536000,"docs-dssl":1521000,"promo_url":"","promo_second_url":"","promo_title":"","promo_title_prefix":"","promo_content_html":"","promo_more_element_text":"","promo_second_more_element_text":"","promo_element_id":"","promo_orientation":1,"promo_arrow_alignment":0,"promo_show_on_click":false,"promo_hide_arrow":false,"promo_show_on_load":false,"promo_mark_dismissed_on_show":false,"promo_use_material_styling":false,"promo_close_button_text":"","promo_icon_url":"","promo_action_id":"","promo_impression_id":0,"promo_is_contextual":false,"promo_css_class_name":"","docs-epfv":false,"enable_promo_manager_control_for_promo_visibility":false,"docs-ar":true,"docs-cslvca":true,"kix-sdnwol":true,"kix-epc":false,"docs-tplalo":"PROD","docs-epdbt":false,"docs-eevc":true,"docs-ai-eescit":true,"docs-ai-eesc":false,"docs-escdu":false,"kix-eueplp":false,"docs-ebbs":false,"docs-ebc":false,"docs-ectem":false,"docs-ecsdrt":true,"docs-eclt":false,"docs-edlt":false,"docs-mio":false,"docs-enln":false,"docs-esc":false,"kix-esccp":false,"docs-scfap":false,"docs-esces":true,"kix-es":false,"docs-ettarmn":true,"docs-ettrpl":false,"docs-ett":false,"docs-ettu":false,"docs-etzdc":true,"docs-eve":false,"docs-venoc":25,"docs-evq":false,"docs-evsc":false,"docs-evur":false,"docs-nlndms":1000,"docs-nlnhti":"","kix-safsn":false,"docs-snht":"","docs-etpcbc":true,"kix-esccsd":false,"kix-esci":false,"kix-esciitr":false,"kix-esciou":false,"kix-escitr":false,"kix-escm1p":false,"kix-escmn":false,"kix-escou":false,"kix-escur":false,"kix-escuu":false,"kix-escv":false,"kix-crt":0,"kix-echa":false,"kix-ecv2b":false,"kix-ecpo":false,"kix-ecpos":false,"kix-emrhe":false,"kix-enocf":false,"kix-esm":false,"kix-esf":false,"kix-etlc":false,"kix-ewoss":false,"kix-ezch":false,"docs-text-emtps":true,"docs-text-etsrdpn":false,"docs-text-etsrds":false,"docs-text-erdfs":true,"docs-text-endes":false,"docs-text-escpv":true,"docs-text-ecfs":true,"docs-text-ecis":true,"docs-text-eectfs":true,"docs-text-edctzs":true,"docs-text-eetxpc":true,"docs-text-eetxp":true,"docs-text-ertkmcp":true,"docs-text-ettctvs":false,"docs-text-ettts":false,"docs-text-escoubs":false,"docs-text-escitrbs":false,"docs-text-emscts":true,"docs-text-ecgvd":false,"docs-text-esbbs":true,"docs-text-esbbcis":false,"docs-text-etccdts":true,"docs-text-etcchrs":false,"docs-text-etctrs":true,"docs-text-eltbbs":false,"docs-text-edltts":true,"docs-text-ecltts":false,"docs-text-etb":false,"docs-text-esbefr":true,"docs-text-ipi":true,"docs-etshc":false,"docs-text-tbcb":2.0E7,"docs-efsmsdl":false,"docs-text-etof":true,"docs-text-ehlb":false,"docs-text-epa":true,"docs-text-ecls":true,"docs-text-dwit":true,"docs-text-elawp":false,"docs-eec":false,"docs-ecot":"","docs-text-enbcr":false,"docs-text-svofc":true,"kix-emt":true,"kix-dsu":"https://docs.google.com/drawings","kix-awrl":false,"kix-envwc":false,"kix-ezwcs":false,"kix-ecif":true,"kix-awcp":false,"kix-esldfara":false,"kix-cffsu":"","kix-efcc":false,"kix-chsu":"","kix-iltfp":20000.0,"kix-ecaf":false,"kix-ecsf":false,"kix-dhf":true,"docs-echc":true,"kix-edltaf":false,"docs-text-eectfmk":true,"docs-text-encpsp":false,"docs-text-edctzm":true,"docs-text-endmk":false,"docs-text-ecfmk":true,"docs-text-ecim":true,"docs-text-estlcmk":false,"docs-text-emtpmk":true,"docs-text-eprfmk":false,"docs-text-lnmk":true,"docs-text-elawpc":false,"docs-text-ettctvmk":false,"docs-text-etttmk":true,"docs-text-escitrbmk":false,"docs-text-escoubmk":true,"docs-text-escbaamk":true,"docs-text-enssm":true,"docs-text-emsctmk":true,"docs-text-esbbmk":true,"docs-text-esbbcimk":false,"docs-text-etccdtmk":true,"docs-text-etcchrmk":true,"docs-text-etctrmk":true,"docs-text-eltbbmk":true,"docs-text-edlttmk":true,"docs-text-eclttmk":true,"docs-text-elei":false,"enable_docos":true,"docs-rcm":{"/static/document/client/js/1262563425-client_js_prod_kix_app.js":3,"/static/document/client/css/3515012819-KixCss_ltr.css":1,"/static/document/client/js/1704248904-client_js_prod_kix_docos.js":11,"/static/document/client/js/1354183999-client_js_prod_kix_core.js":2},"kix-ebdmdm":false,"kix-ecfod":true,"kix-ecdm":true,"kix-editpld":false,"kix-eddm":false,"kix-eemsmdm":false,"kix-eemsd":false,"kix-eeocdm":true,"kix-emerd":true,"kix-eiaddm":false,"kix-emeirdd":false,"kix-epodm":false,"kix-epsdwm":false,"kix-evswm":false,"kix-easf":false,"kix-eaccoch":false,"kix-eacjs":true,"kix-ealct":false,"kix-ecid":true,"kix-ech":true,"kix-echv2":false,"kix-ecii":false,"kix-ecifb":false,"kix-eddstt":true,"kix-dotp":false,"docs-net-edsle":true,"kix-eftu":true,"kix-ehtpnip":true,"kix-ijmlfilc":false,"kix-emopr":false,"kix-emsct":false,"kix-enwdd":false,"kix-epp":true,"kix-eppnt":true,"kix-epwecm":false,"kix-essd":true,"kix-est":false,"kix-eswbfd":false,"kix-eubmefml":false,"kix-ewfcbilc":false,"kix-ewcp":true,"kix-erdu":false,"kix-emp":false,"docs-ohti":"","kix-pahti":"J4t66SGpo0iSFTCbiEB0PUXT2gcj","kix-pchti":"9PCJZt5GH0iSFTCbiEB0Xk8cyBKM","kix-epamikf":true,"kix-etac":false,"docs-smheo":false,"docs-mwid":true,"docs-efbc":true,"docs-smfb":[53,""],"docs-smv":53,"docs-eptz":false,"docs-edd":false,"docs-dt":"kix","docs-eult":true,"docs-uenla":true,"docs-uepm":false,"docs-uess":false,"docs-uetm":false,"docs-uht":"f511NKXtb0iSFTCbiEB0TxfsPnvd","docs-emieatfac":false,"docs-emiee":false,"docs-emievc":true,"docs-mieapmc":"","docs-miede":true,"docs-emiesnc":false,"docs-essmpc":false,"docs-essls":false,"docs-esspfnm":false,"docs-essplm":false,"docs-ssmsl":100,"docs-esspsf":false,"docs-esspc":false,"docs-esspccc":false,"docs-ssmlsc":3,"docs-esscsf":false,"docs-essph":false,"docs-esspsc":false,"docs-esslsc":false,"docs-egn":"7","docs-eulsdo":false,"docs-eopd":"espresso-pa.googleapis.com","docs-gaopd":"appsgenaiserver-pa.googleapis.com","docs-ai-esrid":true,"docs-ai-esride":true,"docs-ai-essspa":false,"docs-ai-hssga":false,"docs-eprm":false,"docs-epmff":false,"docs-sebo":true,"docs-phsti":"","docs-pdhsti":"","docs-epal":true,"kix-ecitp":true,"kix-ecf":false,"kix-eocnm1s":false,"docs-egafedo":false,"docs-ebk":false,"docs-ebkm2":false,"docs-ebkm3":false,"docs-egok":true,"docs-egqe":true,"docs-escp":false,"docs-es":false,"docs-escsf":true,"docs-evu":false,"docs-shti":"DVdpfbqGj0iSFTCbiEB0RP4dMdFg","kix-egaci":false,"docs-eaig":false,"docs-eatg":false,"docs-atghnt":"","docs-eatgjlfcp":false,"docs-esao":false,"kix-esbbci":false,"kix-esbb":false,"docs-wwscfso":false,"docs-wwscfst":false,"docs-wwscffip":false,"kix-eddp":false,"kix-ed":false,"docs-odgoc":false,"docs-idephr":false,"docs-eoool":false,"docs-idep":false,"docs-ilecoo":false,"docs-ilecoi":false,"docs-ecpel":false,"kix-eectf":true,"kix-eeht":true,"kix-eera1":false,"kix-eeuc":false,"kix-eeudl":false,"kix-eatdclc":"en","kix-eatlc":["en","ar","de","en-GB","es","es-419","fr","it","ja","ko","nl","pl","pt","ru","th","tr","zh-CN","zh-TW"],"kix-erht":"","kix-heh":false,"kix-seuol":false,"kix-eart":60000,"docs-eegbr":true,"kix-ec":true,"kix-icfc":false,"docs-eebu":true,"docs-ebuspbs":1,"docs-ebuspi":15000,"docs-ebuspmska":300000,"docs-eceite":true,"docs-erkce":true,"docs-euenu":true,"docs-saap":false,"docs-aadn":"","docs-aae":"","docs-aapu":"","docs-aacu":"","kix-hoc":false,"docs-ehspc":false,"docs-hpou":"","docs-eesi":true,"docs-wwmd":{"core":[],"cse":["core"],"conversion":["core","cse"],"spellcheck":["core"]},"docs-wwmu":{"core":["https://docs.google.com/static/document/client/js/2918429923-kix_worker_binary_core.js"],"cse":["https://docs.google.com/static/document/client/js/1137015358-kix_worker_binary_cse.js"],"conversion":["https://docs.google.com/static/document/client/js/2308586490-kix_worker_binary_conversion.js"],"spellcheck":["https://docs.google.com/static/document/client/js/3765068312-kix_worker_binary_spellcheck.js"]},"docs-wwrmn":"core","docs-mnits":false,"docs-emhas":false,"docs-mnei":"","docs-mnsp":false,"docs-ecd":false,"docs-ecuuiuce":false,"docs-eckci":false,"docs-ecm":true,"ckoihst":"58iiUvjYJ0iSFTCbiEB0TH6kJFnB","docs-pse":"PROD","docs-egac":true,"docs-eghs":false,"docs-egsg":true,"docs-egvh":true,"docs-egp":false,"docs-eilp":false,"docs-emmp":false,"docs-eoiiel":false,"docs-esmp":false,"kix-eew":false,"docs-cccu":false,"docs-eitflifb":false,"docs-eit":false,"docs-eitfli":false,"kix-eit":false,"kix-eq":false,"kix-etccdt":false,"kix-etcchr":false,"kix-etccdtvo":false,"kix-etctr":false,"kix-etctrc":false,"docs-edp":true,"docs-nrfd":false,"docs-nrfdfr":false,"docs-efypr":true,"docs-eyprp":false,"docs-dcr":false,"docs_oogt":"NONE","docs-dcho":["https://meet.google.com"],"docs-mc":[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,[null,null,3,0]],"docs-gsoil":"docs_gsp100us","docs-cefu":false}; _docs_flag_cek=''; if (window['DOCS_timing']) {DOCS_timing['ifdld']=new Date().getTime();}</script><script nonce="PIL_XUC9lViUhSwnQozYGg">var DOCS_timing=window['DOCS_timing']||{}; DOCS_timing['sl']=new Date().getTime(); DOCS_timing['cls']=DOCS_timing['sl'];</script><link href='/static/document/client/css/3515012819-KixCss_ltr.css' type='text/css' rel='stylesheet' nonce="Y5b6aDuUPK2T5Okat_ACsQ"><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_timing['cle'] = new Date().getTime();</script><link id="core-js-preload-link" rel="preload" href="/static/document/client/js/1354183999-client_js_prod_kix_core.js" as="script" nonce="PIL_XUC9lViUhSwnQozYGg"/><script nonce="PIL_XUC9lViUhSwnQozYGg">(window.DOCS_timingPromises = window.DOCS_timingPromises || []).push({impressionCode: 1337457.0 , promise: new Promise((resolve, _) => document.getElementById('core-js-preload-link') .addEventListener('load', event => resolve(event.timeStamp))), relativeToStartLoad: true});</script><script nonce="PIL_XUC9lViUhSwnQozYGg">const DOCS_materialFontLoadStart = new Date().getTime();</script><style type="text/css" nonce="Y5b6aDuUPK2T5Okat_ACsQ">@font-face{font-family:'Roboto';font-style:italic;font-weight:400;src:url(//fonts.gstatic.com/s/roboto/v18/KFOkCnqEu92Fr1Mu51xIIzc.ttf)format('truetype');}@font-face{font-family:'Roboto';font-style:italic;font-weight:500;src:url(//fonts.gstatic.com/s/roboto/v18/KFOjCnqEu92Fr1Mu51S7ACc6CsE.ttf)format('truetype');}@font-face{font-family:'Roboto';font-style:italic;font-weight:700;src:url(//fonts.gstatic.com/s/roboto/v18/KFOjCnqEu92Fr1Mu51TzBic6CsE.ttf)format('truetype');}@font-face{font-family:'Roboto';font-style:normal;font-weight:400;src:url(//fonts.gstatic.com/s/roboto/v18/KFOmCnqEu92Fr1Mu4mxP.ttf)format('truetype');}@font-face{font-family:'Roboto';font-style:normal;font-weight:500;src:url(//fonts.gstatic.com/s/roboto/v18/KFOlCnqEu92Fr1MmEU9fBBc9.ttf)format('truetype');}@font-face{font-family:'Roboto';font-style:normal;font-weight:700;src:url(//fonts.gstatic.com/s/roboto/v18/KFOlCnqEu92Fr1MmWUlfBBc9.ttf)format('truetype');}@font-face{font-family:'Google Sans';font-style:italic;font-weight:400;src:url(//fonts.gstatic.com/s/googlesans/v29/4UairENHsxJlGDuGo1OIlL3L2JB80eWHxVA9_Iou-BqGpjmscm43kO8Q5nYkv74q.ttf)format('truetype');}@font-face{font-family:'Google Sans';font-style:italic;font-weight:400;src:url(//fonts.gstatic.com/s/googlesans/v29/4UairENHsxJlGDuGo1OIlL3L2JB80eWHxVA9_Io2-BqGpjmscm43kO8Q5nYkv74q.ttf)format('truetype');}@font-face{font-family:'Google Sans';font-style:italic;font-weight:500;src:url(//fonts.gstatic.com/s/googlesans/v29/4UairENHsxJlGDuGo1OIlL3L2JB80eWHxVA9_Iou-BqGpjmscm43kO8Q1HYkv74q.ttf)format('truetype');}@font-face{font-family:'Google Sans';font-style:italic;font-weight:500;src:url(//fonts.gstatic.com/s/googlesans/v29/4UairENHsxJlGDuGo1OIlL3L2JB80eWHxVA9_Io2-BqGpjmscm43kO8Q1HYkv74q.ttf)format('truetype');}@font-face{font-family:'Google Sans';font-style:italic;font-weight:700;src:url(//fonts.gstatic.com/s/googlesans/v29/4UairENHsxJlGDuGo1OIlL3L2JB80eWHxVA9_Iou-BqGpjmscm43kO8QAXEkv74q.ttf)format('truetype');}@font-face{font-family:'Google Sans';font-style:italic;font-weight:700;src:url(//fonts.gstatic.com/s/googlesans/v29/4UairENHsxJlGDuGo1OIlL3L2JB80eWHxVA9_Io2-BqGpjmscm43kO8QAXEkv74q.ttf)format('truetype');}@font-face{font-family:'Google Sans';font-style:normal;font-weight:400;src:url(//fonts.gstatic.com/s/googlesans/v29/4UasrENHsxJlGDuGo1OIlJfC6mGS6vhAK1YodMucsih5flDH6MAwhSdTPjIUuA.ttf)format('truetype');}@font-face{font-family:'Google Sans';font-style:normal;font-weight:400;src:url(//fonts.gstatic.com/s/googlesans/v29/4UasrENHsxJlGDuGo1OIlJfC6mGS6vhAK1YobMucsih5flDH6MAwhSdTPjIUuA.ttf)format('truetype');}@font-face{font-family:'Google Sans';font-style:normal;font-weight:500;src:url(//fonts.gstatic.com/s/googlesans/v29/4UasrENHsxJlGDuGo1OIlJfC6mGS6vhAK1YodMucsih5flDH6MAwhRVTPjIUuA.ttf)format('truetype');}@font-face{font-family:'Google Sans';font-style:normal;font-weight:500;src:url(//fonts.gstatic.com/s/googlesans/v29/4UasrENHsxJlGDuGo1OIlJfC6mGS6vhAK1YobMucsih5flDH6MAwhRVTPjIUuA.ttf)format('truetype');}@font-face{font-family:'Google Sans';font-style:normal;font-weight:700;src:url(//fonts.gstatic.com/s/googlesans/v29/4UasrENHsxJlGDuGo1OIlJfC6mGS6vhAK1YodMucsih5flDH6MAwhcBUPjIUuA.ttf)format('truetype');}@font-face{font-family:'Google Sans';font-style:normal;font-weight:700;src:url(//fonts.gstatic.com/s/googlesans/v29/4UasrENHsxJlGDuGo1OIlJfC6mGS6vhAK1YobMucsih5flDH6MAwhcBUPjIUuA.ttf)format('truetype');}@font-face{font-family:'Google Sans Mono';font-style:italic;font-weight:400;src:url(//fonts.gstatic.com/s/googlesansmono/v15/P5sqzYWFYtnZ_Cg-t0Uq_rfivrdYNY12DDIwjZ6bbqExnN0UKrufYQ.ttf)format('truetype');}@font-face{font-family:'Google Sans Mono';font-style:italic;font-weight:500;src:url(//fonts.gstatic.com/s/googlesansmono/v15/P5sqzYWFYtnZ_Cg-t0Uq_rfivrdYNY12DDIwjZ6bbqExnO8UKrufYQ.ttf)format('truetype');}@font-face{font-family:'Google Sans Mono';font-style:italic;font-weight:700;src:url(//fonts.gstatic.com/s/googlesansmono/v15/P5sqzYWFYtnZ_Cg-t0Uq_rfivrdYNY12DDIwjZ6bbqExnDoTKrufYQ.ttf)format('truetype');}@font-face{font-family:'Google Sans Mono';font-style:normal;font-weight:400;src:url(//fonts.gstatic.com/s/googlesansmono/v15/P5sUzYWFYtnZ_Cg-t0Uq_rfivrdYH4RE8-pZ5gQ1abT53wVQGrw.ttf)format('truetype');}@font-face{font-family:'Google Sans Mono';font-style:normal;font-weight:500;src:url(//fonts.gstatic.com/s/googlesansmono/v15/P5sUzYWFYtnZ_Cg-t0Uq_rfivrdYH4RE8-pZ5gQ1abTL3wVQGrw.ttf)format('truetype');}@font-face{font-family:'Google Sans Mono';font-style:normal;font-weight:700;src:url(//fonts.gstatic.com/s/googlesansmono/v15/P5sUzYWFYtnZ_Cg-t0Uq_rfivrdYH4RE8-pZ5gQ1abQe2AVQGrw.ttf)format('truetype');}</style><script type="text/javascript" nonce="PIL_XUC9lViUhSwnQozYGg">function _F_toggles_initialize(d){("undefined"!==typeof globalThis?globalThis:"undefined"!==typeof self?self:this)._F_toggles=d||[]}_F_toggles_initialize([]); /* Copyright The Closure Library Authors. SPDX-License-Identifier: Apache-2.0 */ function a(d){var f,g,h;if((null==(f=document)?0:null==(g=f.fonts)?0:null==(h=g.ready)?0:h.then)&&"function"==typeof document.fonts.ready.then){var k,l;(null!=(l=(k=window).DOCS_timingPromises)?l:k.DOCS_timingPromises=[]).push({impressionCode:1337379,promise:document.fonts.ready.then(function(){return(new Date).getTime()-d})})}}var b=["DOCS_attachInitialMaterialFontLoadListener"],c=this||self;b[0]in c||"undefined"==typeof c.execScript||c.execScript("var "+b[0]); for(var e;b.length&&(e=b.shift());)b.length||void 0===a?c[e]&&c[e]!==Object.prototype[e]?c=c[e]:c=c[e]={}:c[e]=a; // Google Inc. //# sourceMappingURL=fontloading_binary_fontloading_binary_chunk.sourcemap </script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_attachInitialMaterialFontLoadListener(DOCS_materialFontLoadStart);</script><style nonce="Y5b6aDuUPK2T5Okat_ACsQ">@font-face{font-family:'Noto Color Emoji';font-style:normal;font-weight:400;src:url(//fonts.gstatic.com/s/notocoloremoji/v10/Yq6P-KqIXTD0t4D9z1ESnKM3-HpFWRxHy9A.ttf)format('truetype');}</style><style>:root{--docs-material-font-family:Roboto,RobotoDraft,Helvetica,Arial,sans-serif;--docs-material-header-font-family:Roboto,RobotoDraft,Helvetica,Arial,sans-serif;--docs-material-font-weight-normal:400;--docs-material-font-weight-bold:500;--docs-material-font-size-normal:14px;--docs-material-font-size-9:9px;--docs-material-font-size-11:11px;--docs-material-font-size-12:12px;--docs-material-font-size-22:22px}sentinel{}</style><style>:root{--docs-material-header-font-family:"Google Sans",Roboto,RobotoDraft,Helvetica,Arial,sans-serif}sentinel{}</style></head><body dir="ltr" role="application" class="docs-gm docsCommonWiz docs-material docs-grille-gm3" itemscope itemtype="http://schema.org/CreativeWork/DocumentObject"><noscript><div class="docs-butterbar-container"><div class="docs-butterbar-wrap"><div class="jfk-butterBar jfk-butterBar-shown jfk-butterBar-warning">JavaScript isn't enabled in your browser, so this file can't be opened. Enable and reload.</div></div><br></div></noscript><meta itemprop="name" content="240221_Mar De Carlo interview_transcript"><meta itemprop="faviconUrl" content="https://ssl.gstatic.com/docs/documents/images/kix-favicon-2023q4.ico"><meta itemprop="url" content="https://docs.google.com/document/d/1b63akVjrun6u4OJ01E7Z9GOzE_0kz_Yn-y0rEAWnAM8/edit?usp=sharing&usp=embed_googleplus"><meta itemprop="embedURL" content="https://docs.google.com/document/d/1b63akVjrun6u4OJ01E7Z9GOzE_0kz_Yn-y0rEAWnAM8/preview?usp=embed_googleplus"><div id="core-js-error-dialog-overlay" style="position: absolute; left: 0; top: 0; width: 100%; height: 100%; z-index: 10000; display: none"></div><script nonce="PIL_XUC9lViUhSwnQozYGg">(function() {function setIframeSrcdoc(iframe) {var coreJsIframePolicy; var contentsString = "\x3clink rel\x3d\x22stylesheet\x22 href\x3d\x22https:\/\/fonts.googleapis.com\/css?family\x3dGoogle+Sans:bold,normal\x26lang\x3den\x22 nonce\x3d\x22Y5b6aDuUPK2T5Okat_ACsQ\x22\x3e\x3clink rel\x3d\x22stylesheet\x22 href\x3d\x22https:\/\/fonts.googleapis.com\/css?family\x3dRoboto:normal\x26lang\x3den\x22 nonce\x3d\x22Y5b6aDuUPK2T5Okat_ACsQ\x22\x3e\x3cstyle nonce\x3d\x22Y5b6aDuUPK2T5Okat_ACsQ\x22\x3e:root \x7b--brand-color: #1a73e8\x7dli:nth-child(1) h4:before \x7bcontent: \x22Step 1\x22;\x7dli:nth-child(2) h4:before \x7bcontent: \x22Step 2\x22;\x7dli:nth-child(3) h4:before \x7bcontent: \x22Step 3\x22;\x7d\x3c\/style\x3e\x3cstyle\x3ebutton.text-button.brand-color\x7bbackground-color:var(--brand-color);color:#fff;border:none\x7dbody\x7bfont-family:Roboto;font-size:14px;font-weight:400;margin:0;padding:24px;overflow-x:hidden\x7dh3,h4,li,ol,p\x7bmargin:0;padding:0\x7dh3\x7bfont-family:Google Sans;font-size:22px;font-weight:400;margin:0;padding:0\x7dli\x7bmargin-top:16px\x7dp\x7bmargin-top:5px\x7dli h4:before\x7bfont-weight:700\x7dp#chrome-url-box\x7bborder:1px solid #bdc1c6;-moz-box-sizing:border-box;box-sizing:border-box;border-radius:4px;padding:6px;height:36px\x7dbutton#chrome-settings-url-copy\x7bcolor:var(--brand-color);text-decoration:none;display:inline-block;border:none;padding:0;float:right;background:none;height:24px\x7dp#chrome-url-box code\x7bfont-family:inherit;display:block;float:left;height:24px;vertical-align:middle\x7dp#buttons-row\x7btext-align:right\x7dp#buttons-row button\x7bmargin-left:16px\x7dbutton.text-button\x7bfont-family:Google Sans;font-size:14px;text-decoration:none;display:inline-block;border-radius:4px;border:1px solid transparent;height:36px;padding-left:24px;padding-right:24px;cursor:pointer\x7dbutton.text-button:disabled\x7bborder-width:1px;border-color:#bdc1c6;border-style:solid;background-color:#fff;color:gray\x7d.sr-only\x7bposition:absolute;width:1px;height:1px;margin:-1px;clip:rect(0,0,0,0)\x7dbutton#chrome-settings-url-copy svg path\x7bfill:var(--brand-color)\x7dol\x7blist-style:none;padding-left:0\x7d\n\/*# sourceMappingURL\x3dcorejserror_ltr.css.map *\/\x3c\/style\x3e\x3cbody role\x3d\x22dialog\x22 aria-labelledby\x3d\x22heading\x22 aria-describedby\x3d\x22description\x22\x3e\x3ch3 id\x3d\x22heading\x22\x3eLoading issue\x3c\/h3\x3e\x3cp id\x3d\x22description\x22\x3eTroubleshoot this issue by clearing application resources\x3c\/p\x3e\x3col\x3e\x3cli\x3e\x3ch4 class\x3d\x22step-header\x22\x3e\x3c\/h4\x3e\x3cp\x3eFollow \x3ca href\x3d\x22https:\/\/support.google.com\/accounts\/answer\/32050\x22 target\x3d\x22_blank\x22\x3ethese instructions\x3c\/a\x3e to clear your cache and cookies\x3c\/p\x3e\x3c\/li\x3e\x3cli\x3e\x3ch4 class\x3d\x22step-header\x22\x3e\x3c\/h4\x3e\x3cp\x3eThen, reload this page\x3c\/p\x3e\x3c\/li\x3e\x3c\/ol\x3e\x3cp id\x3d\x22buttons-row\x22\x3e\x3cbutton class\x3d\x22text-button\x22 id\x3d\x22send-feedback\x22 disabled\x3eSend feedback\x3c\/button\x3e\x3cbutton class\x3d\x22text-button brand-color\x22 id\x3d\x22reload-now\x22\x3eReload now\x3c\/button\x3e\x3c\/p\x3e\x3cscript nonce\x3d\x22PIL_XUC9lViUhSwnQozYGg\x22\x3efunction _F_toggles_initialize(a)\x7b(\x22undefined\x22!\x3d\x3dtypeof globalThis?globalThis:\x22undefined\x22!\x3d\x3dtypeof self?self:this)._F_toggles\x3da||\x5b\x5d\x7d_F_toggles_initialize(\x5b\x5d);\nvar d\x3ddocument.getElementById(\x22chrome-settings-url-copy\x22);function e()\x7bvar a\x3ddocument.getElementById(\x22chrome-settings-url\x22),b\x3dnew Range;b.setStart(a,0);b.setEnd(a,1);a\x3dwindow.getSelection();a.empty();a.addRange(b);document.execCommand(\x22copy\x22);setTimeout(function()\x7bvar c\x3ddocument.createElement(\x22p\x22);c.setAttribute(\x22role\x22,\x22alert\x22);c.style.position\x3d\x22absolute\x22;c.style.top\x3d\x22-10000px\x22;c.appendChild(document.createTextNode(\x22Link copied\x22));document.body.appendChild(c)\x7d,500);d\x26\x26d.focus()\x7dd\x26\x26(d.onclick\x3de);\ndocument.getElementById(\x22reload-now\x22).onclick\x3dfunction()\x7bwindow.parent.location.reload()\x7d;document.addEventListener(\x22keydown\x22,function(a)\x7bvar b\x3ddocument.querySelectorAll(\x22a\x5bhref\x5d:not(\x5bdisabled\x5d), button:not(\x5bdisabled\x5d)\x22),c\x3db\x5b0\x5d;b\x3db\x5bb.length-1\x5d;if(\x22Tab\x22\x3d\x3d\x3da.key||9\x3d\x3d\x3da.keyCode)a.shiftKey\x26\x26document.activeElement\x3d\x3dc?(b.focus(),a.preventDefault()):a.shiftKey||document.activeElement!\x3db||(c.focus(),a.preventDefault())\x7d);\nwindow.onload\x3dfunction()\x7bvar a\x3dwindow.parent.document.getElementById(\x22core-js-error-dialog\x22);if(a)\x7bvar b\x3ddocument.body.scrollHeight;a.style.height\x3db+\x22px\x22;a.style\x5b\x22margin-top\x22\x5d\x3d-Math.round(b\/2)+\x22px\x22\x7d\x7d;\n\/\/ Google Inc.\n\n\/\/# sourceMappingURL\x3dcorejserror_corejserror_chunk.sourcemap\n\x3c\/script\x3e\x3cscript src\x3d\x22\/static\/document\/client\/js\/2820174477-corejserrorfeedback_corejserrorfeedback_chunk.js\x22 nonce\x3d\x22PIL_XUC9lViUhSwnQozYGg\x22\x3e\x3c\/script\x3e\x3c\/body\x3e"; if (self.trustedTypes && self.trustedTypes.createPolicy) {coreJsIframePolicy = trustedTypes.createPolicy( 'docsCoreJsIframePolicy',{createHTML: function(ignored) {return contentsString;}});}var contentsTt = coreJsIframePolicy ? coreJsIframePolicy.createHTML('ignored') : contentsString; if ('srcdoc' in iframe) {iframe.srcdoc = contentsTt; return;}iframe.contentWindow.document.open(); iframe.contentWindow.document.write(contentsTt); iframe.contentWindow.document.close(); if ( true && window.navigator && window.navigator.sendBeacon) {window.navigator.sendBeacon( '\/document\/jserror?jobset\x3dprod\x26error\x3dJS+binary+load+failure&context.coreJsNoSrcdoc=true&context.serviceWorkerControlled=' + !!(navigator.serviceWorker && navigator.serviceWorker.controller) + '\x26context.actionName\x3dEdit');}}function enterCoreJsErrorDialog() {if (!setIframeSrcdoc) {return;}var overlay = document.getElementById('core-js-error-dialog-overlay');var overlayPolicy; if (self.trustedTypes && self.trustedTypes.createPolicy) {overlayPolicy = trustedTypes.createPolicy( 'docsCoreJsOverlayPolicy',{createHTML: function(ignored) {return "\x3cdiv style\x3d\x22position: absolute; left: 0; top: 0; width: 100%; height: 100%; background: rgb(0, 0, 0, 0.6)\x22\x3e\x3c\/div\x3e\x3ciframe id\x3d\x22core-js-error-dialog\x22 style\x3d\x22position: absolute; left: 50%; top: 50%; width: 512px; height: 430px; margin-left: -256px; margin-top: -215px; background: white; border: none; border-radius: 8px\x22\x3e\x3c\/iframe\x3e";}});}var overlayTt = overlayPolicy ? overlayPolicy.createHTML('ignored') : "\x3cdiv style\x3d\x22position: absolute; left: 0; top: 0; width: 100%; height: 100%; background: rgb(0, 0, 0, 0.6)\x22\x3e\x3c\/div\x3e\x3ciframe id\x3d\x22core-js-error-dialog\x22 style\x3d\x22position: absolute; left: 50%; top: 50%; width: 512px; height: 430px; margin-left: -256px; margin-top: -215px; background: white; border: none; border-radius: 8px\x22\x3e\x3c\/iframe\x3e"; overlay.innerHTML = overlayTt; var iframe = document.getElementById('core-js-error-dialog'); overlay.onmousedown = function(e) {iframe.focus(); e.preventDefault();}; setIframeSrcdoc(iframe); setIframeSrcdoc = null; overlay.style.display = 'block'; iframe.focus();}window.enterCoreJsErrorDialog = enterCoreJsErrorDialog;})();</script><div id="docs-chrome" tabindex="0" role="banner" aria-label="Menu bar" class="docs-material"><div id="docs-butterbar-container" class="docs-butterbar-container" aria-live="assertive" aria-atomic="true"></div><div id="docs-chrome-cover-container"><div id="docs-chrome-cover" style="display:none;"></div></div><div><div id="docs-banner-container"><div id="docs-banners"><div id="docs-account-level-banner"></div><div id="docs-file-level-banner" aria-live="assertive" aria-atomic="true"></div></div><div class="docs-full-height-sidebar-placeholder"></div></div><div id="docs-header-container"><div id="docs-header" class=""><div id="docs-branding-container" class="docs-branding-documents docsshared-no-select docs-branding-crossfade-transition-disabled"><a title="Docs home" href="https://docs.google.com/document/?usp=docs_web"><div id="docs-drive-logo"><div class="goog-inline-block docs-branding-icon"><div class="docs-branding-icon-img docs-branding-icon-drive"></div></div></div><div id="docs-branding-logo"><div class="goog-inline-block docs-branding-icon"><div class="docs-branding-icon-img docs-branding-icon-documents-36 "></div></div></div></a></div><div id="docs-titlebar-container" class="docs-branding-documents docs-grille-gm3"><div id="docs-titlebar"><div class="docs-title-outer docs-title-inline-rename" aria-labelledby="docs-title-input-label-inner"><div class="docs-title-widget goog-inline-block" id="docs-title-widget"><div class="docs-title-input-label"><span class="docs-title-input-label-inner" id="docs-title-input-label-inner">240221_Mar De Carlo interview_transcript</span></div><input class="docs-title-input" spellcheck="false" type="text" autocomplete="off" aria-describedby="docs-parent-collections-container-outer" value="240221_Mar De Carlo interview_transcript" tabindex="0"></div><div id="office-editing-file-extension" class="office-editing-file-extension interactive-office-editing-file-extension goog-inline-block" style="display:none" tabindex="0"><div class="goog-inline-block office-editing-file-extension-text" style="display:none"></div><div class="goog-inline-block office-editing-file-extension-warning-icon-container" style="display:none"><div class="docs-icon goog-inline-block office-editing-file-extension-branded-warning-icon-container"><div class="docs-icon-img-container docs-icon-img office-editing-file-extension-warning-icon-14" aria-hidden="true"> </div></div></div></div><div class="docs-parent-collections-container-outer goog-inline-block" id="docs-parent-collections-container-outer" style="display:none"></div><div class="docs-titlebar-badges goog-inline-block"><div class="docs-titlebar-badge-container goog-inline-block"><div id="docs-classification-badge" class="docs-classification-badge goog-inline-block" style="display:none" role="button" tabindex="0"></div></div><div id="docs-default-to-cse-indicator" class="docs-titlebar-badge-container goog-inline-block" style="display:none"><div id="docs-default-to-cse-indicator-badge" class="docs-titlebar-badge"><div class="docs-icon goog-inline-block "><div class="docs-icon-img-container docs-icon-img docs-icon-encryption-shield-crossed-out-20x20" aria-hidden="true"> </div></div></div></div><div id="docs-disablement-doc-indicator" class="docs-titlebar-badge-container goog-inline-block" style="display:none"><div id="docs-disablement-doc-indicator-badge" class="docs-titlebar-badge"><div class="docs-icon goog-inline-block "><div class="docs-icon-img-container docs-icon-img docs-icon-policy-20x20" aria-hidden="true"> </div></div></div></div><div id="docs-policy-indicator" class="docs-titlebar-badge-container goog-inline-block" style="display:none"><div id="docs-policy-indicator-badge" class="docs-titlebar-badge"><div class="docs-icon goog-inline-block "><div class="docs-icon-img-container docs-icon-img docs-icon-policy-20x20" aria-hidden="true"> </div></div></div></div><div class="docs-templates-badge-container goog-inline-block"></div><div class="docs-titlebar-badge-container docs-star-container goog-inline-block"><div id="docs-star" class="docs-titlebar-badge goog-inline-block" style="display:none"><div class="docs-icon goog-inline-block "><div class="docs-icon-img-container docs-icon-img docs-icon-star-border-20" aria-hidden="true"> </div></div></div></div><div class="docs-titlebar-badge-container docs-folder-container goog-inline-block"><div id="docs-folder" class="docs-titlebar-badge goog-inline-block" style="display:none"><div class="docs-icon goog-inline-block "><div class="docs-icon-img-container docs-icon-img docs-icon-folder-move-20" aria-hidden="true"> </div></div></div></div><div class="docs-titlebar-badge-container docs-info-container goog-inline-block" style="display:none"><div id="docs-info" class="docs-titlebar-badge goog-inline-block" aria-live="polite"><div class="docs-icon goog-inline-block "><div class="docs-icon-img-container docs-icon-img docs-icon-info-20" aria-hidden="true"> </div></div></div></div><div class="docs-titlebar-badge-container docs-save-indicator-container goog-inline-block"><div id="docs-save-indicator-badge"></div></div><div class="docs-activity-indicator-container goog-inline-block"><div id="docs-activity-indicator" class="goog-inline-block" aria-live="polite"></div></div></div></div></div><div class="docs-titlebar-buttons"><div id="titlebar-mode-indicator-container"></div><div id="docs-presence-container" class="goog-inline-block docs-titlebar-button"><div id="docs-presence" class="goog-inline-block"></div></div><div class="goog-inline-block docs-revisions-appbarbutton-container" style="display:none;"><div class="docs-revisions-new-changes-badge" style="display:none;"></div><div role="button" id="docs-revisions-appbarbutton" class="goog-inline-block jfk-button jfk-button-standard docs-appbar-circle-button docs-titlebar-button jfk-button-disabled" aria-disabled="true"><div class="docs-icon goog-inline-block "><div class="docs-icon-img-container docs-icon-img docs-history-24" aria-hidden="true"> </div></div></div></div><span displayName="null" vsjson="{"role":20,"summary":"Anyone with the link","details":"Anyone who has the link can access. No sign-in required.","visibilityState":"unlisted","restrictedToDomain":false,"restrictedToSingleUserScope":false,"hasInvalidEntries":false,"hasNamedPartiesForPublish":false,"publishVisibilityState":"anyone"}" id="docs-titlebar-share-client-button" class="scb-gm3 scb-container"><div role="button" class="goog-inline-block jfk-button jfk-button-action scb-split-button docs-titlebar-button jfk-button-disabled" aria-disabled="true"><span class="scb-icon apps-share-sprite scb-button-icon scb-public-s900"> </span>Share</div><div id="scb-quick-actions-menu-button" class="docs-titlebar-button scb-quick-actions-menu-button goog-flat-menu-button goog-flat-menu-button-disabled goog-flat-menu-button-collapse-left goog-inline-block" role="button" aria-label="Quick sharing actions"><div class="goog-flat-menu-button-caption goog-inline-block"></div><div class="goog-flat-menu-button-dropdown goog-inline-block"></div></div></span><div class="onegoogle-material-minibar"><div class="gb_Ra gb_md gb_ib" id="gb"><div class="gb_Dd gb_gb gb_rd" ng-non-bindable="" data-ogsr-up="" style="padding:0"><div class="gb_Vd" style="display:block"><div class="gb_8c"></div><a class="gb_Da gb_wd gb_nd gb_ne" aria-label="Sign in" href="https://accounts.google.com/ServiceLogin?service=wise&passive=1209600&osid=1&continue=https://docs.google.com/document/d/1b63akVjrun6u4OJ01E7Z9GOzE_0kz_Yn-y0rEAWnAM8/edit?usp%3Dsharing&followup=https://docs.google.com/document/d/1b63akVjrun6u4OJ01E7Z9GOzE_0kz_Yn-y0rEAWnAM8/edit?usp%3Dsharing&ltmpl=docs&ec=GAZAGQ" target="_top"><span class="gb_Md">Sign in</span></a></div></div></div></div></div></div></div><div class="docs-full-height-sidebar-placeholder"></div></div><div class="docs-butterbar-container"><div class="docs-butterbar-wrap"><div class="jfk-butterBar jfk-butterBar-shown jfk-butterBar-info">The version of the browser you are using is no longer supported. Please upgrade to a <a href="https://support.google.com/docs/answer/2375082?hl=en" target="_blank" class="docs-butterbar-link">supported browser</a>.<a href="#" id="docs-unsupported-browser-bar" class="docs-butterbar-link">Dismiss</a><script nonce="PIL_XUC9lViUhSwnQozYGg">document.getElementById('docs-unsupported-browser-bar').addEventListener('click', function () {this.parentNode.parentNode.removeChild(this.parentNode);KX_resize();return false;});</script></div></div><br></div></div><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_timing['sdb']=new Date().getTime();</script><div id="docs-bars"><div id="docs-menubars"><div id="docs-menubar" role="menubar" class="docs-menubar goog-container goog-container-horizontal" tabIndex="0"><div id="docs-file-menu" role="menuitem" class="menu-button goog-control goog-control-disabled goog-inline-block">File</div><div id="docs-edit-menu" role="menuitem" class="menu-button goog-control goog-control-disabled goog-inline-block">Edit</div><div id="docs-view-menu" role="menuitem" class="menu-button goog-control goog-control-disabled goog-inline-block">View</div><div id="docs-tools-menu" role="menuitem" class="menu-button goog-control goog-control-disabled goog-inline-block">Tools</div><div id="docs-help-menu" role="menuitem" class="menu-button goog-control goog-control-disabled goog-inline-block">Help</div><div id="docs-screenreader-menu" style="display:none" role="menuitem" class="menu-button goog-control goog-control-disabled goog-inline-block">Accessibility</div><div id="docs-debug-menu" style="display:none" role="menuitem" class="menu-button goog-control goog-control-disabled goog-inline-block">Debug</div></div><div id="docs-chat-message-a11y" aria-live="polite" class="docs-offscreen-z-index" style="height: 0; width: 0; overflow: hidden"></div><div id="docs-presence-menubar"></div></div><div id="docs-recommendation-banner-container"></div></div><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_timing['edb']=new Date().getTime();</script><div id="docs-help-anchor-wrapper"><div id="docs-help-anchor"></div><div id="docs-help-anchor-right"></div></div><div id="docs-feature-level-banner" class="docs-feature-level-banner-docs"></div><div id="docs-additional-bars"></div><div id="docs-transient-bar-container"></div><div id="docs-palettes"></div></div><div id="docs-texteventtargetbrailleoffsetcalculator"></div><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_timing['che'] = new Date().getTime();</script><div id="docs-editor-container"><div id="docs-editor" class=""><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_timing['chv'] = new Date().getTime();KX_resize = function() {if (KX_kixApp) {KX_kixApp.resize();}};</script><svg xmlns="http://www.w3.org/2000/svg" xmlns:xlink="http://www.w3.org/1999/xlink" version="1.1" class="kix-spelling-error-pattern docs-offscreen-z-index"><defs><pattern id="kix-spelling-zigzag" width="4" height="5" patternUnits="userSpaceOnUse"><path d="M 0 3 L 2 1 L 4 3" stroke="rgba(255,255,255,0.85)" stroke-width="1" fill="none" stroke-linecap="square"></path><path d="M 0 3 L 2 1 L 4 3" stroke-width="1" fill="none" stroke-linecap="square" transform="translate(0 1)" class="kix-spelling-error-path"></path></pattern><pattern id="kix-spelling-non-critical-zigzag" width="4" height="5" patternUnits="userSpaceOnUse"><path d="M 0 3 L 2 1 L 4 3" stroke="rgba(255,255,255,0.85)" stroke-width="1" fill="none" stroke-linecap="square"></path><path d="M 0 3 L 2 1 L 4 3" stroke-width="1" fill="none" stroke-linecap="square" transform="translate(0 1)" class="kix-spelling-error-non-critical-path"></path></pattern><pattern id="kix-spelling-stylistic-zigzag" width="4" height="5" patternUnits="userSpaceOnUse"><path d="M 0 3 L 2 1 L 4 3" stroke="rgba(255,255,255,0.85)" stroke-width="1" fill="none" stroke-linecap="square"></path><path d="M 0 3 L 2 1 L 4 3" stroke-width="1" fill="none" stroke-linecap="square" transform="translate(0 1)" class="kix-spelling-error-stylistic-path"></path></pattern></defs></svg><div id="kix-appview" class="kix-appview"><div id="docs-findbar-id" class="docs-ui-unprintable"></div><div id="docs-spellcheckslidingdialog-id" class="docs-ui-unprintable"></div><div id="docs-checkupdialog-id" class="docs-ui-unprintable"></div><div id="docs-suggestiondialog-id" class="docs-ui-unprintable"></div><div id="kix-horizontal-ruler-container"></div><div class="kix-appview-editor-container"><div class="kix-appview-editor"></div></div><div id="kix-vertical-ruler-container"></div></div></div></div><script nonce="PIL_XUC9lViUhSwnQozYGg">this.gbar_=this.gbar_||{};(function(_){var window=this; try{ _.Md=function(a,b,c){if(!a.j)if(c instanceof Array){c=_.B(c);for(var d=c.next();!d.done;d=c.next())_.Md(a,b,d.value)}else{d=(0,_.E)(a.C,a,b);var e=a.v+c;a.v++;b.dataset.eqid=e;a.B[e]=d;b&&b.addEventListener?b.addEventListener(c,d,!1):b&&b.attachEvent?b.attachEvent("on"+c,d):a.o.log(Error("M`"+b))}}; }catch(e){_._DumpException(e)} try{ _.Nd=function(){if(!_.q.addEventListener||!Object.defineProperty)return!1;var a=!1,b=Object.defineProperty({},"passive",{get:function(){a=!0}});try{var c=function(){};_.q.addEventListener("test",c,b);_.q.removeEventListener("test",c,b)}catch(d){}return a}(); }catch(e){_._DumpException(e)} try{ var Od=document.querySelector(".gb_k .gb_d"),Pd=document.querySelector("#gb.gb_Zc");Od&&!Pd&&_.Md(_.wd,Od,"click"); }catch(e){_._DumpException(e)} try{ _.Nh=function(a){var b=[],c=0,d;for(d in a)b[c++]=a[d];return b};var Oh=function(a){_.U.call(this);this.B=a;this.v=null;this.o={};this.C={};this.i={};this.j=null};_.D(Oh,_.U);_.Ph=function(a){if(a.v)return a.v;for(var b in a.i)if(a.i[b].ke()&&a.i[b].rb())return a.i[b];return null};Oh.prototype.A=function(a){this.i[a]&&(_.Ph(this)&&_.Ph(this).yc()==a||this.i[a].td(!0))};Oh.prototype.Ya=function(a){this.j=a;for(var b in this.i)this.i[b].ke()&&this.i[b].Ya(a)};_.Qh=function(a,b){a.i[b.yc()]=b};Oh.prototype.Yb=function(a){return a in this.i?this.i[a]:null};var Rh=new Oh(_.vd);_.zd("dd",Rh); }catch(e){_._DumpException(e)} try{ _.ij=function(a,b){return _.P(a,36,b)}; }catch(e){_._DumpException(e)} try{ var jj=document.querySelector(".gb_b .gb_d"),kj=document.querySelector("#gb.gb_Zc");jj&&!kj&&_.Md(_.wd,jj,"click"); }catch(e){_._DumpException(e)} })(this.gbar_); // Google Inc. </script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_timing['sjl'] = new Date().getTime();var DOCS_coreprepreloadmodules = [];KX_preloadModulesInCorePre = function() {var insertPos = document.head || document.documentElement; for (let i = 0; i < DOCS_coreprepreloadmodules.length; i++) {var link = document.createElement('link'); link.rel = 'preload'; link.href = DOCS_coreprepreloadmodules[i]; link.as = 'script'; link.setAttribute('nonce', 'PIL_XUC9lViUhSwnQozYGg'); insertPos.insertBefore(link, insertPos.firstChild);}}</script><script src="/static/document/client/js/1354183999-client_js_prod_kix_core.js" id="base-js" nonce="PIL_XUC9lViUhSwnQozYGg"></script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_timing['ejl'] = new Date().getTime();if ((!this['_createKixApplication']) || false ) {if (window.navigator && window.navigator.sendBeacon) {window.navigator.sendBeacon('\/document\/jserror?jobset\x3dprod\x26error\x3dJS+binary+load+failure&context.functionName=_createKixApplication' + '&context.serviceWorkerControlled=' + !!(navigator.serviceWorker && navigator.serviceWorker.controller) + '\x26context.actionName\x3dEdit');}(window.enterCoreJsErrorDialog ? enterCoreJsErrorDialog() : (window.location.href = 'https:\/\/support.google.com\/accounts\/answer\/32050'))}DOCS_initializeModules({"kix_core":[],"kix_nestedsketchycore":["kix_core"],"kix_app":["kix_core","kix_nestedsketchycore"],"kix_docos":["kix_app","kix_core"],"kix_pre_tertiary_deps":["kix_core","kix_docos"],"kix_tertiary":["kix_core","kix_pre_tertiary_deps"],"kix_a11y":["kix_core","kix_tertiary"],"kix_add_ons":["kix_core","kix_tertiary"],"add_ons_app_finder_populator":["kix_core","kix_tertiary"],"add_ons_host_content_factory":["kix_core","kix_tertiary"],"add_ons_promo_bubble_factory":["kix_core","kix_tertiary"],"kix_analytics":["kix_core","kix_tertiary"],"analytics_gviz":["kix_analytics","kix_core"],"kix_approvals":["kix_core","kix_tertiary"],"codesnippets":["kix_core","kix_tertiary"],"kix_companion":["kix_core","kix_tertiary"],"kix_cse_remote_storage":["kix_core","kix_pre_tertiary_deps"],"kix_cse":["kix_core","kix_cse_remote_storage"],"datetimeresources":["kix_core","kix_tertiary"],"emojidata":["kix_core","kix_tertiary"],"kix_explore":["kix_core","kix_tertiary"],"kix_hub_embedding":["kix_companion","kix_core"],"kix_ita":["kix_core","kix_tertiary"],"markdown":["kix_core","kix_tertiary"],"meet":["kix_core","kix_tertiary"],"kix_nestedsketchydialog":["kix_core","kix_tertiary"],"officeeditingfileextension":["kix_core","kix_tertiary"],"peoplehovercard":["kix_core","kix_tertiary"],"timezoneresources":["kix_core","kix_tertiary"],"viewer":["kix_core","kix_tertiary"],"voice":["kix_core","kix_tertiary"]}, {"kix_core":["/static/document/client/js/1354183999-client_js_prod_kix_core.js"],"kix_nestedsketchycore":["/static/document/client/js/520103109-client_js_prod_kix_nestedsketchycore.js"],"kix_app":["/static/document/client/js/1262563425-client_js_prod_kix_app.js"],"kix_docos":["/static/document/client/js/1704248904-client_js_prod_kix_docos.js"],"kix_pre_tertiary_deps":["/static/document/client/js/2872772095-client_js_prod_kix_pre_tertiary_deps.js"],"kix_tertiary":["/static/document/client/js/295744298-client_js_prod_kix_tertiary.js"],"kix_a11y":["/static/document/client/js/2362501172-client_js_prod_kix_a11y.js"],"kix_add_ons":["/static/document/client/js/2149623278-client_js_prod_kix_add_ons.js"],"add_ons_app_finder_populator":["/static/document/client/js/4075875669-client_js_prod_add_ons_app_finder_populator.js"],"add_ons_host_content_factory":["/static/document/client/js/1053972236-client_js_prod_add_ons_host_content_factory.js"],"add_ons_promo_bubble_factory":["/static/document/client/js/1470358663-client_js_prod_add_ons_promo_bubble_factory.js"],"kix_analytics":["/static/document/client/js/2558723837-client_js_prod_kix_analytics.js"],"analytics_gviz":["/static/document/client/js/3212632062-client_js_prod_analytics_gviz.js"],"kix_approvals":["/static/document/client/js/1767589836-client_js_prod_kix_approvals.js"],"codesnippets":["/static/document/client/js/1940691852-client_js_prod_codesnippets.js"],"kix_companion":["/static/document/client/js/2554440298-client_js_prod_kix_companion.js"],"kix_cse_remote_storage":["/static/document/client/js/2644361526-client_js_prod_kix_cse_remote_storage.js"],"kix_cse":["/static/document/client/js/3984669493-client_js_prod_kix_cse.js"],"datetimeresources":["/static/document/client/js/2401218043-client_js_prod_datetimeresources.js"],"emojidata":["/static/document/client/js/1128010787-client_js_prod_emojidata.js"],"kix_explore":["/static/document/client/js/3290136113-client_js_prod_kix_explore.js"],"kix_hub_embedding":["/static/document/client/js/2870664182-client_js_prod_kix_hub_embedding.js"],"kix_ita":["/static/document/client/js/1323492554-client_js_prod_kix_ita.js"],"markdown":["/static/document/client/js/3727975924-client_js_prod_markdown.js"],"meet":["/static/document/client/js/1431985713-client_js_prod_meet.js"],"kix_nestedsketchydialog":["/static/document/client/js/3703632992-client_js_prod_kix_nestedsketchydialog.js"],"officeeditingfileextension":["/static/document/client/js/2847964752-client_js_prod_officeeditingfileextension.js"],"peoplehovercard":["/static/document/client/js/1270238986-client_js_prod_peoplehovercard.js"],"timezoneresources":["/static/document/client/js/2001110595-client_js_prod_timezoneresources.js"],"viewer":["/static/document/client/js/1562747643-client_js_prod_viewer.js"],"voice":["/static/document/client/js/3302856294-client_js_prod_voice.js"]}, 'kix_core', true, false , false );</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_timing['sac'] = new Date().getTime(); var KX_kixApp; var DOCS_warmStartDocumentLoader; var DOCS_cseBlobArtifactsHolder; function KX_startKix() {var config = {'bei': '\x5b\x5d', 'bl': 'null', 'clt': 0.0 , 'docid': '1b63akVjrun6u4OJ01E7Z9GOzE_0kz_Yn-y0rEAWnAM8', 'downloadable': true , 'ear': true , 'evmp': true , 'ebc': false , 'ecso': false , 'edo': false , 'edr': true , 'eex': true , 'eimg': true , 'elementId': 'docs-editor', 'els': false , 'email': '', 'ende': null , 'eoo': true , 'epff': true , 'epub': true , 'erv': true , 'esvcm': true , 'etr': true , 'flr': 0.0 , 'fpu': 'https:\/\/docs.google.com\/picker?protocol\x3dgadgets\x26parent\x3dhttps:\/\/docs.google.com\/relay.html\x26hostId\x3dkix-fonts\x26title\x3dFonts\x26hl\x3den\x26newDriveView\x3dtrue\x26origin\x3dhttps:\/\/docs.google.com\x26navHidden\x3dtrue\x26multiselectEnabled\x3dtrue\x26selectButtonLabel\x3dOK\x26nav\x3d((%22fonts%22))', 'ingc': false , 'idu': false , 'ihm': false , 'isd': false , 'ist': false , 'l': 'en', 'ogi': '', 'oodwe': false , 'oui': 'ANONYMOUS_06287517911256457317', 'fogi': '', 'psi': 'kix-pp', 'rtl': false , 'up': '\/document\/d\/1b63akVjrun6u4OJ01E7Z9GOzE_0kz_Yn-y0rEAWnAM8', 'un': '', 'wfff': _docs_webfonts_fontFaces,};config['bci'] = '1b63akVjrun6u4OJ01E7Z9GOzE_0kz_Yn-y0rEAWnAM8';config['dct'] = 1.674580271366E12 ;config['epl'] = true;config['erts'] = true;config['cslvmr'] = 28000.0 ;config['ddi'] = [];config['lpu'] = '\/static\/document\/client\/js\/1440170339-linear16processor_binary_linear16processor_binary_chunk.js';config['cswu'] = 'https:\/\/docs.google.com\/static\/document\/client\/wasm\/2487421991-gspell.wasm';config['csmu'] = {"de":"https://docs.google.com/static/document/client/wasm/4005965585-de.model","en":"https://docs.google.com/static/document/client/wasm/174533592-en.model","en_GB":"https://docs.google.com/static/document/client/wasm/672482371-en_GB.model","es":"https://docs.google.com/static/document/client/wasm/2405813201-es.model","fr":"https://docs.google.com/static/document/client/wasm/2662797112-fr.model","it":"https://docs.google.com/static/document/client/wasm/1169698086-it.model"};config['csfu'] = {"de":"https://docs.google.com/static/document/client/wasm/3383622092-de_hashed_fairness.binarypb","en":"https://docs.google.com/static/document/client/wasm/13459015-en_hashed_fairness.binarypb","en_GB":"https://docs.google.com/static/document/client/wasm/13459015-en_GB_hashed_fairness.binarypb","es":"https://docs.google.com/static/document/client/wasm/3631108950-es_hashed_fairness.binarypb","fr":"https://docs.google.com/static/document/client/wasm/167824407-fr_hashed_fairness.binarypb","it":"https://docs.google.com/static/document/client/wasm/2409494728-it_hashed_fairness.binarypb"};config['qs'] = 1.0 ;config['nrfd'] = false ;KX_kixApp = _createKixApplication('3cb489388cd74f2b', config, 2.0 ,'\x5b\x22docs.security.access_capabilities\x22,1,0,0,0,0,0,0,0,0,0,1,0,0,0,0,0,0,0,0,0,0,0,0,0,1\x5d','240221_Mar De Carlo interview_transcript', 'Untitled document', '', false , {} , {} , [false,false] , {"":[false,false]}, false , {"":false} , false , {"":false} , {"hs_h3":{"sdef_ps":{"ps_awao_i":true,"ps_klt_i":false,"ps_ir":0.0,"ps_ls_i":true,"ps_al_i":true,"ps_ltr":true,"ps_rd":"","ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":false,"ps_ifl":0.0,"ps_sa_i":false,"ps_shd":false,"ps_pbb":false,"ps_br_i":true,"ps_klt":true,"ps_bt_i":true,"ps_hd":0,"ps_kwn_i":false,"ps_ifl_i":true,"ps_ts":{"cv":{"op":"set","opValue":[]}},"ps_bbtw":null,"ps_lslm":0,"ps_bb":null,"ps_ls":1.15,"ps_bl":null,"ps_kwn":true,"ps_sm_i":true,"ps_il_i":true,"ps_sa":4.0,"ps_sb":16.0,"ps_br":null,"ps_ir_i":true,"ps_sd":null,"ps_bt":null,"ps_hdid":"","ps_lslm_i":true,"ps_sm":0,"ps_bbtw_i":true,"ps_al":0,"ps_bb_i":true,"ps_pbb_i":false,"ps_awao":false,"ps_il":0.0},"sdef_ts":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#434343","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":false,"ts_ff_i":true,"ts_bd_i":false,"ts_va_i":true,"ts_fs":14.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":false,"ts_tw":400,"ts_it_i":true,"ts_it":false,"ts_va":"nor","ts_bgc2_i":true,"ts_st":false,"ts_sc_i":true}},"hs_t":{"sdef_ps":{"ps_awao_i":true,"ps_klt_i":false,"ps_ir":0.0,"ps_ls_i":true,"ps_al_i":true,"ps_ltr":true,"ps_rd":"","ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":false,"ps_ifl":0.0,"ps_sa_i":false,"ps_shd":false,"ps_pbb":false,"ps_br_i":true,"ps_klt":true,"ps_bt_i":true,"ps_hd":0,"ps_kwn_i":false,"ps_ifl_i":true,"ps_ts":{"cv":{"op":"set","opValue":[]}},"ps_bbtw":null,"ps_lslm":0,"ps_bb":null,"ps_ls":1.15,"ps_bl":null,"ps_kwn":true,"ps_sm_i":true,"ps_il_i":true,"ps_sa":3.0,"ps_sb":0.0,"ps_br":null,"ps_ir_i":true,"ps_sd":null,"ps_bt":null,"ps_hdid":"","ps_lslm_i":true,"ps_sm":0,"ps_bbtw_i":true,"ps_al":0,"ps_bb_i":true,"ps_pbb_i":false,"ps_awao":false,"ps_il":0.0},"sdef_ts":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#000000","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":false,"ts_ff_i":true,"ts_bd_i":true,"ts_va_i":true,"ts_fs":26.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":true,"ts_tw":400,"ts_it_i":true,"ts_it":false,"ts_va":"nor","ts_bgc2_i":true,"ts_st":false,"ts_sc_i":true}},"hs_h2":{"sdef_ps":{"ps_awao_i":true,"ps_klt_i":false,"ps_ir":0.0,"ps_ls_i":true,"ps_al_i":true,"ps_ltr":true,"ps_rd":"","ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":false,"ps_ifl":0.0,"ps_sa_i":false,"ps_shd":false,"ps_pbb":false,"ps_br_i":true,"ps_klt":true,"ps_bt_i":true,"ps_hd":0,"ps_kwn_i":false,"ps_ifl_i":true,"ps_ts":{"cv":{"op":"set","opValue":[]}},"ps_bbtw":null,"ps_lslm":0,"ps_bb":null,"ps_ls":1.15,"ps_bl":null,"ps_kwn":true,"ps_sm_i":true,"ps_il_i":true,"ps_sa":6.0,"ps_sb":18.0,"ps_br":null,"ps_ir_i":true,"ps_sd":null,"ps_bt":null,"ps_hdid":"","ps_lslm_i":true,"ps_sm":0,"ps_bbtw_i":true,"ps_al":0,"ps_bb_i":true,"ps_pbb_i":false,"ps_awao":false,"ps_il":0.0},"sdef_ts":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#000000","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":false,"ts_ff_i":true,"ts_bd_i":false,"ts_va_i":true,"ts_fs":16.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":true,"ts_tw":400,"ts_it_i":true,"ts_it":false,"ts_va":"nor","ts_bgc2_i":true,"ts_st":false,"ts_sc_i":true}},"hs_h1":{"sdef_ps":{"ps_awao_i":true,"ps_klt_i":false,"ps_ir":0.0,"ps_ls_i":true,"ps_al_i":true,"ps_ltr":true,"ps_rd":"","ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":false,"ps_ifl":0.0,"ps_sa_i":false,"ps_shd":false,"ps_pbb":false,"ps_br_i":true,"ps_klt":true,"ps_bt_i":true,"ps_hd":0,"ps_kwn_i":false,"ps_ifl_i":true,"ps_ts":{"cv":{"op":"set","opValue":[]}},"ps_bbtw":null,"ps_lslm":0,"ps_bb":null,"ps_ls":1.15,"ps_bl":null,"ps_kwn":true,"ps_sm_i":true,"ps_il_i":true,"ps_sa":6.0,"ps_sb":20.0,"ps_br":null,"ps_ir_i":true,"ps_sd":null,"ps_bt":null,"ps_hdid":"","ps_lslm_i":true,"ps_sm":0,"ps_bbtw_i":true,"ps_al":0,"ps_bb_i":true,"ps_pbb_i":false,"ps_awao":false,"ps_il":0.0},"sdef_ts":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#000000","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":false,"ts_ff_i":true,"ts_bd_i":true,"ts_va_i":true,"ts_fs":20.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":true,"ts_tw":400,"ts_it_i":true,"ts_it":false,"ts_va":"nor","ts_bgc2_i":true,"ts_st":false,"ts_sc_i":true}},"hs_nt":{"sdef_ps":{"ps_awao_i":false,"ps_klt_i":false,"ps_ir":0.0,"ps_ls_i":false,"ps_al_i":false,"ps_ltr":true,"ps_rd":"","ps_bl_i":false,"ps_sd_i":false,"ps_sb_i":false,"ps_ifl":0.0,"ps_sa_i":false,"ps_shd":false,"ps_pbb":false,"ps_br_i":false,"ps_klt":false,"ps_bt_i":false,"ps_hd":0,"ps_kwn_i":false,"ps_ifl_i":false,"ps_ts":{"cv":{"op":"set","opValue":[]}},"ps_bbtw":null,"ps_lslm":1,"ps_bb":null,"ps_ls":1.15,"ps_bl":null,"ps_kwn":false,"ps_sm_i":false,"ps_il_i":false,"ps_sa":0.0,"ps_sb":0.0,"ps_br":null,"ps_ir_i":false,"ps_sd":null,"ps_bt":null,"ps_hdid":"","ps_lslm_i":false,"ps_sm":0,"ps_bbtw_i":false,"ps_al":0,"ps_bb_i":false,"ps_pbb_i":false,"ps_awao":true,"ps_il":0.0},"sdef_ts":{"ts_un":false,"ts_un_i":false,"ts_sc":false,"ts_fgc2":{"hclr_color":"#000000","clr_type":0},"ts_st_i":false,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":false,"ts_ff_i":false,"ts_bd_i":false,"ts_va_i":false,"ts_fs":11.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":false,"ts_tw":400,"ts_it_i":false,"ts_it":false,"ts_va":"nor","ts_bgc2_i":false,"ts_st":false,"ts_sc_i":false}},"hs_st":{"sdef_ps":{"ps_awao_i":true,"ps_klt_i":false,"ps_ir":0.0,"ps_ls_i":true,"ps_al_i":true,"ps_ltr":true,"ps_rd":"","ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":false,"ps_ifl":0.0,"ps_sa_i":false,"ps_shd":false,"ps_pbb":false,"ps_br_i":true,"ps_klt":true,"ps_bt_i":true,"ps_hd":0,"ps_kwn_i":false,"ps_ifl_i":true,"ps_ts":{"cv":{"op":"set","opValue":[]}},"ps_bbtw":null,"ps_lslm":0,"ps_bb":null,"ps_ls":1.15,"ps_bl":null,"ps_kwn":true,"ps_sm_i":true,"ps_il_i":true,"ps_sa":16.0,"ps_sb":0.0,"ps_br":null,"ps_ir_i":true,"ps_sd":null,"ps_bt":null,"ps_hdid":"","ps_lslm_i":true,"ps_sm":0,"ps_bbtw_i":true,"ps_al":0,"ps_bb_i":true,"ps_pbb_i":false,"ps_awao":false,"ps_il":0.0},"sdef_ts":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#666666","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":false,"ts_ff_i":false,"ts_bd_i":true,"ts_va_i":true,"ts_fs":15.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":false,"ts_tw":400,"ts_it_i":false,"ts_it":false,"ts_va":"nor","ts_bgc2_i":true,"ts_st":false,"ts_sc_i":true}},"hs_h6":{"sdef_ps":{"ps_awao_i":true,"ps_klt_i":false,"ps_ir":0.0,"ps_ls_i":true,"ps_al_i":true,"ps_ltr":true,"ps_rd":"","ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":false,"ps_ifl":0.0,"ps_sa_i":false,"ps_shd":false,"ps_pbb":false,"ps_br_i":true,"ps_klt":true,"ps_bt_i":true,"ps_hd":0,"ps_kwn_i":false,"ps_ifl_i":true,"ps_ts":{"cv":{"op":"set","opValue":[]}},"ps_bbtw":null,"ps_lslm":0,"ps_bb":null,"ps_ls":1.15,"ps_bl":null,"ps_kwn":true,"ps_sm_i":true,"ps_il_i":true,"ps_sa":4.0,"ps_sb":12.0,"ps_br":null,"ps_ir_i":true,"ps_sd":null,"ps_bt":null,"ps_hdid":"","ps_lslm_i":true,"ps_sm":0,"ps_bbtw_i":true,"ps_al":0,"ps_bb_i":true,"ps_pbb_i":false,"ps_awao":false,"ps_il":0.0},"sdef_ts":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#666666","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":false,"ts_ff_i":true,"ts_bd_i":true,"ts_va_i":true,"ts_fs":11.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":false,"ts_tw":400,"ts_it_i":false,"ts_it":true,"ts_va":"nor","ts_bgc2_i":true,"ts_st":false,"ts_sc_i":true}},"hs_h5":{"sdef_ps":{"ps_awao_i":true,"ps_klt_i":false,"ps_ir":0.0,"ps_ls_i":true,"ps_al_i":true,"ps_ltr":true,"ps_rd":"","ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":false,"ps_ifl":0.0,"ps_sa_i":false,"ps_shd":false,"ps_pbb":false,"ps_br_i":true,"ps_klt":true,"ps_bt_i":true,"ps_hd":0,"ps_kwn_i":false,"ps_ifl_i":true,"ps_ts":{"cv":{"op":"set","opValue":[]}},"ps_bbtw":null,"ps_lslm":0,"ps_bb":null,"ps_ls":1.15,"ps_bl":null,"ps_kwn":true,"ps_sm_i":true,"ps_il_i":true,"ps_sa":4.0,"ps_sb":12.0,"ps_br":null,"ps_ir_i":true,"ps_sd":null,"ps_bt":null,"ps_hdid":"","ps_lslm_i":true,"ps_sm":0,"ps_bbtw_i":true,"ps_al":0,"ps_bb_i":true,"ps_pbb_i":false,"ps_awao":false,"ps_il":0.0},"sdef_ts":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#666666","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":false,"ts_ff_i":true,"ts_bd_i":true,"ts_va_i":true,"ts_fs":11.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":false,"ts_tw":400,"ts_it_i":true,"ts_it":false,"ts_va":"nor","ts_bgc2_i":true,"ts_st":false,"ts_sc_i":true}},"hs_h4":{"sdef_ps":{"ps_awao_i":true,"ps_klt_i":false,"ps_ir":0.0,"ps_ls_i":true,"ps_al_i":true,"ps_ltr":true,"ps_rd":"","ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":false,"ps_ifl":0.0,"ps_sa_i":false,"ps_shd":false,"ps_pbb":false,"ps_br_i":true,"ps_klt":true,"ps_bt_i":true,"ps_hd":0,"ps_kwn_i":false,"ps_ifl_i":true,"ps_ts":{"cv":{"op":"set","opValue":[]}},"ps_bbtw":null,"ps_lslm":0,"ps_bb":null,"ps_ls":1.15,"ps_bl":null,"ps_kwn":true,"ps_sm_i":true,"ps_il_i":true,"ps_sa":4.0,"ps_sb":14.0,"ps_br":null,"ps_ir_i":true,"ps_sd":null,"ps_bt":null,"ps_hdid":"","ps_lslm_i":true,"ps_sm":0,"ps_bbtw_i":true,"ps_al":0,"ps_bb_i":true,"ps_pbb_i":false,"ps_awao":false,"ps_il":0.0},"sdef_ts":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#666666","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":false,"ts_ff_i":true,"ts_bd_i":true,"ts_va_i":true,"ts_fs":12.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":false,"ts_tw":400,"ts_it_i":true,"ts_it":false,"ts_va":"nor","ts_bgc2_i":true,"ts_st":false,"ts_sc_i":true}}}, "{}", [null,null,0,null,null,null,null,1,["Anonymous",null,"//ssl.gstatic.com/docs/common/blue_silhouette96-0.png","ANONYMOUS_105250506097979753968",1,null,1,null,1],1,"AAHRpnXtp_E8wiRZ-gQby-nJ3RG3vIBMkem38CcR6FPuSytwEnGUxh_Gy0edL5B1HlF5nNihXanGV0lDa5aTbWBi4AD4488X0BfbwuNbf2NHctHVrR6RVLes",null,null,null,null,null,0,null,null,1,null,null,null,null,1,0,null,null,null,1,null,null,1,null,null,null,null,1,1,null,null,null,null,["tf",60000,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0,1,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,1,1,null,null,null,1,null,null,null,null,null,null,1,null,null,"",null,0,null,null,null,null,1],[[5700114,5703307,5703758,5703839,5704571,5704572,5704621,5704883,5704905,5705793,5705891,5706270,5707047,5707075,5707204,5707361,5707711,5707820,5707947,5708365,5708564,5708886,5709085,5709476,5709673,5710587,5710692,5711389,5711550,5712189,5712635,5712909,5712913,5713064,5713195,5713554,5714310,5715270,5715349,5715791,5716196,5717567,5723473,5724215,5724896,5725855,5726695,5727257,5727701,5729092,5730225,5731835,5734632,5734840,5735134,5735252,5735670,5737153,5737800,5740186,5740341,5740814,5741714,5742056,5742482,5742652,5743787,5746138,5746724,5747216,5748169,5750253,5752369,5752461,5752674,5752921,5753681,5753942,5754025,5754289,5754938,5756675,5757342,5757621,5757641,5758674,5759278,5760167,5760287,5760450,5760470,5761271,5762401,5763597,5763617,5763698,5763830,5770385,5771216,5771292,5773287,5773914,5780512,5781109,5781195,5781990,5787726,5788566,5791121,5792081,5796640,5796948,5798892,5798975,5799548,5799579,5799652,5799715,5799883,5799914,5799935,13702623,48966242,49372308,49375202,49381142,49398669,49451719,49472111,49491745,49501784,49512333,49622711,49629222,49642845,49643556,49644063,49658622,49661348,49769425,49822849,49823072,49833570,49842883,49894868,49904447,49924634,49926161,49943107,49972001,49974162,49979546,50109039,50179450,50221708,50266110,50273476,50293596,50297354,50335837,50360108,50361004,50389218,50439248,50498855,50503887,50515275,50520275,50529231,50549443,50550119,50562752,50578551,50587130,50602189,70971124,70973210,70979530,71008221,71035348,71035545,71036561,71038202,71061467,71079966,71085289,71113327,71117260,71185278,71197894,71239134,71254162,71274325,71289094,71291313,71316515,71330561,71346880,71357761,71376164,71386973,71387398,71387817,71401636,71429343,71451150,71473329,71477439,71478228,71478547,71489228,71505708,71520498,71528645,71530231,71531325,71531777,71536964,71544802,71554500,71560037,71560505,71569387,71573838,71574277,71582296,71605158,71608308,71612765,71614443,71625628,71628335,71628345,71628365,71628465,71631403,71632234,71638491,71640899,71657948,71659941,71661128,71667986,71671746,71675235,71679628,71679804,71684681,71689908,71704773,71710068,71710709,71720955,71722680,71732206,71733051,71748761,71810993,71829358,71830970,71832991,71833048,71835006,71835026,71853970,71868130,71868389,71897955,71898329,71899321,71924239,71927994,71956259,71958929,71960428,71966105,94339215,94353356,94354581,94356250,94363061,94364549,94367396,94374207,94375720,94397719,94399352,94404657,94409697,94415393,94419621,94419830,94429540,94434325,94434948,94437799,94442511,94444977,94461479,94478632,94479294,94482495,94490398,94514669,94516154,94516262,94518691,94542868,94543149,94568225,94573640,94592542,94605039,94617274,94628866,94629735,94661730,94716848,94784222,94802825,94841361,94929357]],null,null,null,null,4], undefined , [], undefined , undefined ); DOCS_warmStartDocumentLoader = KX_kixApp.getWarmStartDocumentLoader(); DOCS_cseBlobArtifactsHolder = KX_kixApp.getCseBlobArtifactsHolder();}KX_startKix(); _getTimingInstance().setTime('al'); _getTimingInstance().setTime('eac');</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_warmStartDocumentLoader.startLoad( 2121.0 ,'9KeyjcJUyVSeNQ', 45.0 , 0.0 ,[45,""], null , null ); var DOCS_modelChunkLoadStart; var DOCS_modelChunkParseStart; var DOCS_modelChunk;</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunkParseStart = new Date().getTime();</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunk = [{"ty":"is","ibi":1,"s":"How to Sleep Better While Pregnant\nIt’s estimated that about 80% of pregnant people experience insomnia by their third trimester, and newer research is showing how melatonin and circadian rhythms may impact fertility, implantation, miscarriage, risk of preeclampsia and postpartum depression. \nMar De Carlo shares with Adriana how small and mindful changes to your sleep habits can help you tap into more rest and improve your family’s sleep— before and after the baby arrives. \n-\nAdriana Lozada: Hello hello, Mighty Parent or Parent-To-Be. Welcome to Birthful. I’m Adriana Lozada, and today we are going to be talking about better sleep during pregnancy as part of our Movement and Body Wellness in Pregnancy series.\nIt’s easy to forget what a difference a good night\u0027s sleep makes, and between body aches, a mind that won’t quiet down, heartburn, and the never-ending trips to the bathroom, getting a good night\u0027s sleep while pregnant can seem like an impossible goal. Which is why you need to be even more intentional about it.\nAnd I know that as a culture we’re not great at prioritizing sleep like we do nutrition or movement, for example, but there is so much mounting and exciting research being done on how melatonin and circadian rhythms impact fertility, implantation, miscarriage, and maybe even protect against preeclampsia.\nAlso, it turns out that the placenta produces melatonin and the uterus has melatonin receptors that work in conjunction with oxytocin, which then may have a lot to do with why most labors happen during the middle of the night! And if we want to get more specific, studies show that the peak hours for the onset of labor and birth is between 11 p.m. and 4 a.m.\nAccording to The Sleep Foundation, by the third trimester, nearly 80% of pregnant people experience insomnia. Great, right? It seems almost cruel that when you are having the most difficulty sleeping is when you might need it the most, but considering the shifts in melatonin, cortisol, and all the other hormones that are doing this great new dance, inside your body right now, at this moment, and your heightened state of mental alert –you know, to protect your growing baby from say predators like tigers and such, right? Your limbic brain doesn’t know the difference. So with all those hormones and that heightened state of mental alert, it does make sense that your body would be more sensitive to the impact of light exposure, stress, and spicy or hard-to-digest foods if you eat them late at night.\nAlso, the correlations don’t stop at pregnancy and birth. Going to sleep later at night may increase your chance of postpartum depression, and then the beat of your own circadian rhythm during pregnancy may impact the foundation of your baby’s own circadian rhythm (which can then impact their health into adulthood)… I know, there’s just so much to it. The research is deep and broad!\nThis is all a lot and it may make you want to freak out, but instead of doing that, let’s take a deep breath and acknowledge that our societal systems are not supportive of our physiological needs. That we have not been taught to prioritize sleep. And how this is a great opportunity for you to dismantle those beliefs and shift things, for your health and the health of your baby.\nFiguring out what can make your sleep better now and starting to build some sustainable habits will pay off and then some when you have a newborn, if not for any other reason that it will make it less overwhelming. Plus there’s also the benefit of being able to model these habits for your growing family as well.\nSo then, how can you get better sleep during pregnancy? Joining me for this talk is Mar De Carlo who is a powerhouse on a mission to transform lives and evolve humanity through holistic education and expressive arts.\nAnd when I say she’s a powerhouse… just hold on to your hat. Mar is the founder of about seven different organizations, including the Association of Professional Sleep Consultants and the International Parenting \u0026 Health Institute— which is now a non-profit organization, so that’s very exciting.\n"},{"ty":"as","st":"document","si":0,"ei":0,"sm":{"ds_lhs":1,"ds_fi":"kix.tsfjvy8xgez1","ds_ulhfl":false}},{"ty":"as","st":"headings","si":0,"ei":0,"sm":{"hs_h3":{"sdef_ps":{"ps_lslm":1,"ps_klt_i":true,"ps_awao_i":true,"ps_ls":1.5,"ps_kwn":false,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":0.0,"ps_sb":10.0,"ps_hdid":"h.9n0li0igsibh","ps_sb_i":false,"ps_sa_i":false,"ps_lslm_i":true,"ps_sm":1,"ps_klt":false,"ps_hd":3,"ps_kwn_i":true,"ps_pbb_i":true,"ps_awao":true},"sdef_ts":{"ts_ff_i":true,"ts_it":true,"ts_bd_i":true,"ts_fs":8.0,"ts_ff":"Montserrat","ts_it_i":false,"ts_bd":false,"ts_fs_i":false}},"hs_t":{"sdef_ps":{"ps_lslm":0,"ps_klt_i":true,"ps_awao_i":true,"ps_ls":1.7999999999999998,"ps_kwn":false,"ps_sm_i":true,"ps_ls_i":false,"ps_sa":4.0,"ps_sb":0.0,"ps_hdid":"h.vgeczhxpnnz1","ps_sb_i":true,"ps_sa_i":false,"ps_lslm_i":false,"ps_sm":1,"ps_klt":false,"ps_hd":100,"ps_kwn_i":true,"ps_pbb_i":true,"ps_awao":true},"sdef_ts":{"ts_ff_i":false,"ts_bd_i":true,"ts_fs":19.0,"ts_ff":"Montserrat;500","ts_bd":false,"ts_fs_i":false}},"hs_h2":{"sdef_ps":{"ps_lslm":1,"ps_klt_i":true,"ps_awao_i":true,"ps_ls":1.5,"ps_kwn":false,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":18.0,"ps_sb":0.0,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_sm":1,"ps_klt":false,"ps_kwn_i":true,"ps_pbb_i":true,"ps_awao":true},"sdef_ts":{"ts_ff_i":true,"ts_fs":10.0,"ts_ff":"Montserrat","ts_fs_i":true}},"hs_h1":{"sdef_ps":{"ps_lslm":1,"ps_klt_i":true,"ps_awao_i":true,"ps_ls":1.5,"ps_kwn":false,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":0.0,"ps_sb":0.0,"ps_hdid":"h.vzwd9x8urglw","ps_sb_i":true,"ps_sa_i":false,"ps_lslm_i":true,"ps_sm":1,"ps_klt":false,"ps_hd":1,"ps_kwn_i":true,"ps_pbb_i":true,"ps_awao":true},"sdef_ts":{"ts_ff_i":true,"ts_fs":15.0,"ts_ff":"Montserrat","ts_fs_i":false}},"hs_nt":{"sdef_ps":{"ps_lslm":1,"ps_ls":1.5,"ps_sa_i":false,"ps_lslm_i":false,"ps_ls_i":false,"ps_sa":18.0},"sdef_ts":{"ts_ff_i":false,"ts_fs":12.0,"ts_ff":"Montserrat","ts_fs_i":false}},"hs_h6":{"sdef_ps":{"ps_lslm":1,"ps_klt_i":true,"ps_awao_i":true,"ps_ls":1.0,"ps_kwn":false,"ps_sm_i":true,"ps_ls_i":false,"ps_sa":0.0,"ps_sb":0.0,"ps_hdid":"h.fybn1id1bzlc","ps_sb_i":true,"ps_sa_i":false,"ps_lslm_i":true,"ps_sm":1,"ps_klt":false,"ps_hd":6,"ps_kwn_i":true,"ps_pbb_i":true,"ps_awao":true},"sdef_ts":{"ts_ff_i":true,"ts_it":true,"ts_bd_i":true,"ts_fs":9.0,"ts_ff":"Montserrat","ts_it_i":false,"ts_bd":false,"ts_fs_i":false}},"hs_h5":{"sdef_ps":{"ps_klt_i":false,"ps_awao_i":false,"ps_ir":0.0,"ps_ls_i":false,"ps_al_i":false,"ps_bl_i":false,"ps_sd_i":false,"ps_sb_i":false,"ps_ifl":0.0,"ps_sa_i":false,"ps_br_i":false,"ps_klt":false,"ps_kwn_i":false,"ps_bt_i":false,"ps_ifl_i":false,"ps_bbtw":null,"ps_lslm":1,"ps_bb":null,"ps_ls":1.0,"ps_bl":null,"ps_kwn":false,"ps_sm_i":false,"ps_sa":0.0,"ps_il_i":false,"ps_sb":0.0,"ps_ir_i":false,"ps_br":null,"ps_sd":null,"ps_bt":null,"ps_lslm_i":false,"ps_sm":1,"ps_bbtw_i":false,"ps_al":0,"ps_bb_i":false,"ps_awao":true,"ps_il":0.0},"sdef_ts":{"ts_un":false,"ts_un_i":false,"ts_sc":false,"ts_it_i":false,"ts_fgc2":{"hclr_color":"#2e74b5","clr_type":0},"ts_st_i":false,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":false,"ts_ff_i":false,"ts_bgc2_i":false,"ts_it":false,"ts_va":"nor","ts_bd_i":false,"ts_va_i":false,"ts_fs":10.0,"ts_ff":"Times New Roman","ts_st":false,"ts_sc_i":false,"ts_fgc2_i":false,"ts_bd":false}},"hs_h4":{"sdef_ps":{"ps_klt_i":false,"ps_awao_i":false,"ps_ir":0.0,"ps_ls_i":false,"ps_al_i":false,"ps_bl_i":false,"ps_sd_i":false,"ps_sb_i":false,"ps_ifl":0.0,"ps_sa_i":false,"ps_br_i":false,"ps_klt":false,"ps_kwn_i":false,"ps_bt_i":false,"ps_ifl_i":false,"ps_bbtw":null,"ps_lslm":1,"ps_bb":null,"ps_ls":1.0,"ps_bl":null,"ps_kwn":false,"ps_sm_i":false,"ps_sa":0.0,"ps_il_i":false,"ps_sb":0.0,"ps_ir_i":false,"ps_br":null,"ps_sd":null,"ps_bt":null,"ps_lslm_i":false,"ps_sm":1,"ps_bbtw_i":false,"ps_al":0,"ps_bb_i":false,"ps_awao":true,"ps_il":0.0},"sdef_ts":{"ts_un":false,"ts_un_i":false,"ts_sc":false,"ts_it_i":false,"ts_fgc2":{"hclr_color":"#2e74b5","clr_type":0},"ts_st_i":false,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":false,"ts_ff_i":false,"ts_bgc2_i":false,"ts_it":true,"ts_va":"nor","ts_bd_i":false,"ts_va_i":false,"ts_fs":10.0,"ts_ff":"Times New Roman","ts_st":false,"ts_sc_i":false,"ts_fgc2_i":false,"ts_bd":false}}}},{"ty":"as","st":"language","si":0,"ei":0,"sm":{"lgs_l":"en"}},{"ty":"as","st":"paragraph","si":35,"ei":35,"sm":{"ps_klt_i":false,"ps_awao_i":true,"ps_ls_i":false,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":false,"ps_sa_i":false,"ps_br_i":true,"ps_klt":true,"ps_hd":100,"ps_kwn_i":false,"ps_bt_i":true,"ps_ifl_i":true,"ps_ls":1.0,"ps_kwn":true,"ps_sa":6.0,"ps_il_i":true,"ps_sb":20.0,"ps_ir_i":true,"ps_hdid":"h.1kammoz77et2","ps_lslm_i":true,"ps_bbtw_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":294,"ei":294,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_ls":1.7999999999999998,"ps_kwn":true,"ps_sm_i":true,"ps_ls_i":true,"ps_il_i":true,"ps_sb":20.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_klt":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":479,"ei":479,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_ls":1.7999999999999998,"ps_kwn":true,"ps_sm_i":true,"ps_ls_i":true,"ps_il_i":true,"ps_sb":20.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_klt":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"horizontal_rule","si":480,"ei":480,"sm":{}},{"ty":"as","st":"paragraph","si":481,"ei":481,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_ls":1.7999999999999998,"ps_kwn":true,"ps_sm_i":true,"ps_ls_i":true,"ps_il_i":true,"ps_sb":20.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_klt":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":718,"ei":718,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":1031,"ei":1031,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":1337,"ei":1337,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":1697,"ei":1697,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":2503,"ei":2503,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":2889,"ei":2889,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":3271,"ei":3271,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":3585,"ei":3585,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":3802,"ei":3802,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":4099,"ei":4099,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"text","si":0,"ei":4099,"sm":{"ts_ff_i":true,"ts_un_i":true,"ts_bgc2_i":true,"ts_bd_i":true,"ts_va_i":true,"ts_it_i":true,"ts_sc_i":true,"ts_fgc2_i":true,"ts_st_i":true,"ts_fs_i":true}}]; DOCS_modelChunkLoadStart = new Date().getTime(); _getTimingInstance().incrementTime('mp', DOCS_modelChunkLoadStart - DOCS_modelChunkParseStart); DOCS_warmStartDocumentLoader.loadModelChunk(DOCS_modelChunk); DOCS_modelChunk = undefined;</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunkParseStart = new Date().getTime();</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunk = [{"ty":"is","ibi":4100,"s":"Personally, Mar is an avid researcher and holistic educator, with an abundance of trainings and experience in the health, fitness, parenting, business, and expressive arts industries. Mar has about 17 different titles and identities with a multitude of certifications, training, and management under her belt. I’m not going to name them all, but relevant to this episode is that Mar is an Adult, Pregnancy, and Child Sleep Coach, a Holistic Educator, a Stress Management Coach, and a mother. She’s also a first-generation American raised by her Latinx immigrant family in NYC, who now lives in California.\nI hope you enjoy the broad and holistic approach that Mar brings to the topic of getting you better sleep. Also, I’m not sure how it happened but by the end, we connect the dots between your better sleep and improving the world.\nHere’s to lots and lots of nourishing and replenishing sleep for all of us.\nYou’re listening to Birthful. Here to inform your intuition.\nAdriana: Mar, it is so wonderful to have you back here on the show.\nMar: Thank you! Thank you so much for having me.\nAdriana: So, for listeners who are not familiar with you, why don\u0027t you tell us a little bit about yourself and your relation to sleep?\nMar: Sure. Well, just a little bit about my background: I am a holistic health lifestyle and business coach. I began working with individuals and groups— through group exercise, personal training, yoga, Pilates— and then got into the whole birth and parenting field upon becoming a parent myself.\nStudying health and fitness for many years, I have worked with many clients, all different ages— and not only is fitness about exercise, but a lot of what we talk about in fitness is nutrition and also sleep. And I\u0027ve been noticing a lot of sleep deprivation happening with a lot of my clients throughout their life that I have kept up with, but particularly when I got more into the birth and parenting field during pregnancy.\nAnd so when I started getting deeper into my work and then also developing programs and courses, as you know, one of the most interesting things that I had discovered was that the support systems and the services that were prominent for sleep throughout this stage were particularly starting when children were around four to six months. And so that brought me to question \"why?\"— we don\u0027t have sleep support and services beginning during pregnancy. And that\u0027s how I really began, then, my mission. And that all unfolded from there.\nAdriana: Yeah. And it is such an \"A-ha!\" moment that you had. I mean, it\u0027s not like, oh, you hit four-six months and suddenly there\u0027s this wealth of information, of what to do with your kid. Like, there\u0027s plenty that happens leading up to that moment!\nAnd I think it\u0027s great that we\u0027re gonna have to be talking about it today from the point of view of mom and her sleep needs during pregnancy, and how maybe those sleep disturbances and issues start to creep up more during those nine months.\nMar: Yes, absolutely. There\u0027s no question.\nAdriana: Let\u0027s get right to it. What makes sleeping during pregnancy so difficult? Why is this so hard?\nMar: Well, naturally, a woman\u0027s body is undergoing a lot of physiological and biochemical changes. She\u0027s experiencing, y\u0027know, hormone changes, which are gonna affect, then, not just her physiology, but also emotionally. Her body, from the time that she\u0027s conceiving up until, y\u0027know, she\u0027s giving birth, is just constantly going through these changes. And also living in a culture and a society— globally, \u0027cause I don\u0027t think this is just in the United States. As you know, I work globally, and interestingly enough, with today\u0027s culture and modern-day culture and those that are, y\u0027know, working in the modern-day culture (the nine-to-five jobs, the smartphones, the iPads, the computers, the televisions…), there\u0027s so much overstimulation and so much over-exposure to light, and we\u0027re turned-on and overstimulated quite often, that the body\u0027s ability to recuperate from that, to settle and to transition into a state of rest becomes that much more challenging. So I feel between the physiological and biochemical changes that a pregnant woman is already undergoing, on top of that, we have a cultural issue happening that is adding to that, not making it any easier. There\u0027s maybe worries and fears that come up, and all sorts of different things.\n"},{"ty":"as","st":"paragraph","si":4705,"ei":4705,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":4934,"ei":4934,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":5010,"ei":5010,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":5071,"ei":5071,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":5139,"ei":5139,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":5188,"ei":5188,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":5324,"ei":5324,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":5621,"ei":5621,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":6049,"ei":6049,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":6582,"ei":6582,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":6834,"ei":6834,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":7075,"ei":7075,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":7118,"ei":7118,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":7222,"ei":7222,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":8474,"ei":8474,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"comment","si":4100,"ei":8474,"sm":{"cs_cids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"doco_anchor","si":4100,"ei":8474,"sm":{"das_a":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"ignore_spellcheck","si":4100,"ei":8474,"sm":{"isc_smer":true,"isc_osh":"TOE2Q3e2fH/ml1FhFB1dwQ\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":4115,"ei":4181,"sm":{"isc_osh":null}},{"ty":"as","st":"ignore_spellcheck","si":4182,"ei":4190,"sm":{"isc_osh":"sWvlsP9WB/nQT9JlX0+yxQ\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":4191,"ei":8474,"sm":{"isc_osh":null}},{"ty":"as","st":"import_warnings","si":4100,"ei":8474,"sm":{"iws_iwids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"link","si":4100,"ei":8474,"sm":{"lnks_link":null}},{"ty":"as","st":"markup","si":4100,"ei":8474,"sm":{"ms_id":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"named_range","si":4100,"ei":8474,"sm":{"nrs_ei":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"suppress_feature","si":4100,"ei":8474,"sm":{"sfs_sst":false}},{"ty":"as","st":"text","si":4100,"ei":8474,"sm":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#000000","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":true,"ts_ff_i":true,"ts_va_i":true,"ts_bd_i":true,"ts_fs":11.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":true,"ts_tw":400,"ts_it_i":true,"ts_bgc2_i":true,"ts_va":"nor","ts_it":false,"ts_st":false,"ts_sc_i":true}}]; DOCS_modelChunkLoadStart = new Date().getTime(); _getTimingInstance().incrementTime('mp', DOCS_modelChunkLoadStart - DOCS_modelChunkParseStart); DOCS_warmStartDocumentLoader.loadModelChunk(DOCS_modelChunk); DOCS_modelChunk = undefined;</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunkParseStart = new Date().getTime();</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunk = [{"ty":"is","ibi":8475,"s":"Adriana: Right. And our bodies… as human beings, we are constantly in cyclical production of hormones, cyclical production of, y\u0027know, of systems (of digestive systems and respiratory systems), and it\u0027s all a cycle. And so is our need for sleep. And it makes sense that with the disturbances that we\u0027re seeing in terms of, affecting our circadian rhythms and our circadian clock or biological clocks in terms of exposure to light and changes in our sleep, that we\u0027re not giving our bodies the chance to hone into those signals and properly repair. So it\u0027s a messy signal, what we\u0027re giving our bodies.\nMar: Exactly, and y\u0027know, it\u0027s so interesting because if you look at our childbirth education and even all the programming that is available during pregnancy, pregnancy sleep is not often talked about, surprisingly enough.\nAnd just like you said, the body\u0027s ability to repair and restore is essential. It is no different than brushing one\u0027s teeth, than our hygiene, than, y\u0027know, all the things that we do to take care of… giving ourselves proper nutrition. Sleep is just as high of a priority! And if we\u0027re not aware of that, and if we\u0027re compromising that in any way, then that definitely is going to catch up with us, especially during this time when, y\u0027know, so many additional changes are happening.\nAdriana: Yeah, so because usually when we think about pregnancy sleep, we tend to focus— and I think I wanna do this too— like, start out with what is exclusively brought upon from pregnancy, right? So you have, like, more aches and pains, and having to pee means you have to wake up more during the night. What are some ways to help with those sort of physical symptoms of pregnancy to get a better night\u0027s sleep?\nMar: Thank you. That\u0027s a really great question. So, yeah, just like you mentioned, common nausea, bladder pressure, especially as you\u0027re going further into the trimesters, fatigue is very common. Also, restless leg syndrome might happen. Insomnia and sleep apnea, and so on. Some of the best ways to support preventing or reducing your chances of any of these— not only from occurring, but even from maybe minimally experiencing them— is to number one, take what I call \"daily pauses\" throughout the day. Take… Give your body the opportunity not just to experience what it\u0027s like to rest and recuperate at night, but to be able throughout the day to train and teach your body to come to a state of rest, even if it\u0027s for five minutes or ten minutes, to work on breathing, to allow your body to feel what it\u0027s like to settle. Just to stop moving altogether, is a huge thing to introduce to the body during pregnancy.\nNutrition is huge as well because most often, people are not aware that there are anti- and pro- sleep foods. There are foods that will support and enhance sleep and foods that will actually prevent one from sleeping. And these are not just, y\u0027know, typically we hear, \"Oh, be careful of consuming raw foods or alcohol or caffeine,\" things like that. But there\u0027s actually, let\u0027s say, nightshade vegetables, for example, that can interfere with sleep, and lots of other foods that one would never think of that might affect sleep, that also will affect the ability to wake up at night.\nAnd in terms of going to the bathroom at night, you might hear the suggestion or advice, y\u0027know, \"Make sure not to drink before bed. You\u0027ll have to get up at night.\" That definitely has some— definitely— truth to it. But what I would say is if the body is well-hydrated throughout the day, then usually the need at night to hydrate more doesn\u0027t happen. Because what happens a lot of times, which is another issue, is that we get easily dehydrated without even knowing it. And especially pregnant and postpartum women are dehydrated quite often. And if we hydrated our bodies throughout the day and are very conscious of it, that will allow for not the need at nighttime to then have to make up for that.\nIn the same way than the daytime, we\u0027re gonna take daily pauses, five or ten minutes. I think I\u0027ve mentioned in one of your other podcasts this really great tool that I love called the Calm App, that I suggest quite often for a lot of my clients, and you can use it on your smartphone. At night, if you happen to wake up in the middle of the night, you can put it on airplane mode so you\u0027re not hit with the WiFi, and you have an ability to choose different settings, y\u0027know, from a minute to five minutes, and it will guide you through an exercise where you can just experience a sense of relaxation and calm. It\u0027s really wonderful!\n"},{"ty":"as","st":"paragraph","si":9076,"ei":9076,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":9299,"ei":9299,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":9781,"ei":9781,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":10196,"ei":10196,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":11112,"ei":11112,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":11697,"ei":11697,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":12401,"ei":12401,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":13035,"ei":13035,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"comment","si":8475,"ei":13035,"sm":{"cs_cids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"doco_anchor","si":8475,"ei":13035,"sm":{"das_a":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"ignore_spellcheck","si":8475,"ei":13035,"sm":{"isc_smer":true,"isc_osh":null}},{"ty":"as","st":"ignore_spellcheck","si":8610,"ei":8619,"sm":{"isc_osh":"TpOipzzdrsENFpCAVYAvJw\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":9443,"ei":9446,"sm":{"isc_osh":"d2ESekYKrykO2VMJgoTdGg\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":10497,"ei":10514,"sm":{"isc_osh":"mMuege2PGhjdWt89ibgosg\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":10519,"ei":10526,"sm":{"isc_osh":"M2jmuOoiYPzTqViWr8QPUg\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":10635,"ei":10653,"sm":{"isc_osh":"Z3Rk941e5RLFkm2mUq/5nA\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":12418,"ei":12421,"sm":{"isc_osh":"d2ESekYKrykO2VMJgoTdGg\u003d\u003d"}},{"ty":"as","st":"import_warnings","si":8475,"ei":13035,"sm":{"iws_iwids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"link","si":8475,"ei":13035,"sm":{"lnks_link":null}},{"ty":"as","st":"markup","si":8475,"ei":13035,"sm":{"ms_id":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"named_range","si":8475,"ei":13035,"sm":{"nrs_ei":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"suppress_feature","si":8475,"ei":13035,"sm":{"sfs_sst":false}},{"ty":"as","st":"text","si":8475,"ei":13035,"sm":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#000000","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":true,"ts_ff_i":true,"ts_va_i":true,"ts_bd_i":true,"ts_fs":11.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":true,"ts_tw":400,"ts_it_i":true,"ts_bgc2_i":true,"ts_va":"nor","ts_it":false,"ts_st":false,"ts_sc_i":true}}]; DOCS_modelChunkLoadStart = new Date().getTime(); _getTimingInstance().incrementTime('mp', DOCS_modelChunkLoadStart - DOCS_modelChunkParseStart); DOCS_warmStartDocumentLoader.loadModelChunk(DOCS_modelChunk); DOCS_modelChunk = undefined;</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunkParseStart = new Date().getTime();</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunk = [{"ty":"is","ibi":13036,"s":"Adriana: It is! I love any of the apps that help you get into the habit of meditation and mindfulness every single day, \u0027cause it doesn\u0027t take much. You can do three minutes, one minute— it\u0027s just about doing it on a regular basis. So, Mar, we\u0027d mentioned taking daily pauses during the day, focusing on good nutrition, not eating foods that can keep you up, staying well-hydrated… What other things are important to take into account during this time?\nMar: Yes. This is also a really great time, because besides some of these physiological things happening, like having to go to the bathroom at night and, y\u0027know, waking up, let\u0027s say, from even physical discomforts, pregnancy is a time where a lot of emotions come up for a variety of reasons. Some of the emotions can be due to the hormonal fluctuations and changes, but some of it can actually be brought up. And there\u0027s a lot of birth psychology that goes into this. And a wonderful organization known as APPPAH, the Association of Pre[natal] and Perinatal Psychology and Health, lots of studies go into the fact that during pregnancy, it\u0027s not uncommon for women to start to experience or recall or be conscious of their own birth experience and journey, and a lot of those fears arising, and as a result, even more importantly, so along with the physiological and biochemical changes happening, it\u0027s a great time to pay attention to the emotional work, any unresolved issues, any fears. It\u0027s a great time to address those during this time as well.\nAdriana: Yeah, and a lot of people that are pregnant, do clearly tell you about, like, these crazy dreams that they start having when they\u0027re pregnant, right? Of that extra activity that their brain is going through and being more, like— and I don\u0027t know if it\u0027s so much extra activity, but them being more aware and in tune and recalling—\nMar: Yes.\nAdriana: —all of those dreams that they\u0027re having.\nMar: Absolutely. And that\u0027s why, too, naps are essential throughout the day also. So not everyone, I understand, when I work with clients, naps. \"I don\u0027t have time to take a nap,\" because they\u0027ve got their work and different things. And that\u0027s where then I, y\u0027know, like to be practical and realistic, I put in those daily pauses for them.\nAnd like I said, they don\u0027t have to be any more than five or ten minutes throughout the day. And maybe every three hours you\u0027re doing that and your body then is learning how to come to a state of stillness, how to come to a state of— and I wouldn\u0027t say \"stillness\" in terms of passive, because when you are putting your focus, let\u0027s say, on a breathing exercise or on visualization, you actually are active— but you are in another state. You are in a state that is allowing your body to tap into the restorative state. And so that\u0027s going to, then, provide a lot of benefits.\nI also do want to say— in regards to the nighttime waking for going to the bathroom and having to pee— for example, I had mentioned, y\u0027know, hydrating throughout the day, but what I would also mention that sometimes people are unaware of is a lot of our foods have high sodium, and when we have a lot of sodium, for example, in your food content that also can lead very easily to dehydration or bloating. And so then you\u0027ll feel like, y\u0027know, more thirsty. So I would also suggest to just again, be more aware of and more conscious of not only hydrating throughout the day, but, y\u0027know, really looking at what you\u0027re putting in your body— and particularly if there\u0027s things that are extra salty or spicy or things like that, they\u0027re definitely going to affect your body\u0027s ability to, y\u0027know, retain, or have to go to the bathroom.\nAdriana: Yeah, and I\u0027m glad you came back to the food and the nutrition part, because I was going to ask you a little bit more about those. Can you list a couple more of the foods that are pro-sleep, and some of them to avoid before going to sleep?\nMar: Sure. So just a general rule of thumb— because one thing is that everybody, of course, has, y\u0027know, maybe a different health history or slightly different cultural background or diet, so I don\u0027t come from a learning style or approach where everybody has to, y\u0027know, come to the \"one size fits all\" nutrition approach— same with sleep.\n"},{"ty":"as","st":"paragraph","si":13488,"ei":13488,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":14541,"ei":14541,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":14881,"ei":14881,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":14891,"ei":14891,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":14942,"ei":14942,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":15282,"ei":15282,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":15858,"ei":15858,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":16689,"ei":16689,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":16938,"ei":16938,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":17278,"ei":17278,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"comment","si":13036,"ei":17278,"sm":{"cs_cids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"doco_anchor","si":13036,"ei":17278,"sm":{"das_a":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"ignore_spellcheck","si":13036,"ei":17278,"sm":{"isc_smer":true,"isc_osh":null}},{"ty":"as","st":"ignore_spellcheck","si":14971,"ei":14978,"sm":{"isc_osh":"Hjl15cmaeKLA6bnB1zvnPQ\u003d\u003d"}},{"ty":"as","st":"import_warnings","si":13036,"ei":17278,"sm":{"iws_iwids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"link","si":13036,"ei":17278,"sm":{"lnks_link":null}},{"ty":"as","st":"markup","si":13036,"ei":17278,"sm":{"ms_id":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"named_range","si":13036,"ei":17278,"sm":{"nrs_ei":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"suppress_feature","si":13036,"ei":17278,"sm":{"sfs_sst":false}},{"ty":"as","st":"text","si":13036,"ei":17278,"sm":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#000000","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":true,"ts_ff_i":true,"ts_va_i":true,"ts_bd_i":true,"ts_fs":11.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":true,"ts_tw":400,"ts_it_i":true,"ts_bgc2_i":true,"ts_va":"nor","ts_it":false,"ts_st":false,"ts_sc_i":true}}]; DOCS_modelChunkLoadStart = new Date().getTime(); _getTimingInstance().incrementTime('mp', DOCS_modelChunkLoadStart - DOCS_modelChunkParseStart); DOCS_warmStartDocumentLoader.loadModelChunk(DOCS_modelChunk); DOCS_modelChunk = undefined;</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunkParseStart = new Date().getTime();</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunk = [{"ty":"is","ibi":17279,"s":"So when it comes to understanding, y\u0027know, \"What\u0027s appropriate for my body?\" One of the best things to understand is how our body is affected by what we eat and drink, particularly foods that will swell or inflame any pro-inflammatory foods. So there are foods that tend to be more pro-inflammatory and tend to disrupt the body\u0027s natural systems and people are more sensitive to them. So, for example, gluten. I know there\u0027s gluten-free breads, but in general, right, any kind of food with gluten in them. Dairy is known, believe it or not— I know a lot of people who love dairy, but dairy is in so many things, and I\u0027m not saying to avoid it, but just be aware of saying it (like, similar with sodium, to minimize the dairy intake, especially if you\u0027re feeling congested because the dairy will actually exacerbate the congestion). And so avoiding dairy products, gluten products.\nThe other thing is: big meals. So, having smaller meals will allow the body\u0027s ability to digest a lot easier, because digestion actually takes up a lot of energy. So if you\u0027ve had actually a very… let\u0027s say you\u0027ve had a salad and you\u0027re feeling like, \"Oh, everything I\u0027ve eaten is very healthy and good for me,\" but it\u0027s a huge salad and there\u0027s a lot to break down and if your digestion is working very, very hard, it your body\u0027s ability to come into a state of rest fully is going to be compromised. So, y\u0027know, watching and making sure that— y\u0027know, what I say is \"mindful eating,\" because what happens a lot of times is we\u0027re unaware but we eat in this day and age very quickly.\nA lot of us, let\u0027s say, consume our meals within five to ten minutes, and it takes about 20 minutes before your brain really gets the signal that, \"Oh, you\u0027ve ingested food and we\u0027re processing that food.\" And by the time that comes, people are already on their second and third portions thinking that, \"Oh, I\u0027m hungry.\" And, in fact, it\u0027s just that their body hasn\u0027t had time to process because they\u0027ve been, like, not even chewing their food, they\u0027re swallowing their food. So I think the way that we eat— y\u0027know, making sure we\u0027re taking the time to eat, chew our food, being very mindful, allowing the digestion process to happen, being aware when we actually feel full, hydrating— those are all essential foundations that will be key elements to anyone\u0027s nutrition.\nThings that will disrupt sleep, let\u0027s say, are, like I said, nightshade vegetables. So any, if you look up online, nightshade vegetables, usually these are vegetables that are darker in color, like eggplant, potatoes, like the darker shade ones, things like that. Spicy foods, ice cream, corn. Y\u0027know, anything that\u0027s going to… y\u0027know, like the foods that we absolutely love— y\u0027know, pizza— all those kinds of things usually tend to be the biggest disruptors. So I would say don\u0027t deprive yourself or feel like you\u0027re avoiding it, because that already is going to actually, psychologically, you\u0027re gonna want more of it.\nWhat you would do as a result is just, y\u0027know, put it in the time of day where it\u0027s gonna make sense and where your body\u0027s gonna have the ability to process. So if you really wanna have your pizza or you really want your ice cream or popcorn, put those— or even your nightshade vegetables— put those in part of your day that is well ahead of time, like caffeine. Y\u0027know, some people love having their coffee, but if you have it before, y\u0027know, 2:00 p.m., chances that your sleep\u0027s gonna be disrupted and you\u0027re up late at night is going to, y\u0027know, minimize. So you wanna be aware of things like that.\nAdriana: Absolutely. And also when you\u0027re pregnant, your stomach is so squished that if you gobble up tons of food and don\u0027t let your body give you the signal, \"Oh, I\u0027m full,\" you\u0027re kind of extending that a bit too much and then it\u0027s just going to want to come up.\nMar: Exactly. Absolutely. There\u0027s no doubt about that. And on that note as well, it\u0027s also a good time to understand some people may already be aware that they have food sensitivities or allergies, but it\u0027s not uncommon that during or after pregnancy, people may develop them just because of all the different changes happening in their system. Just something to be aware of.\n"},{"ty":"as","st":"paragraph","si":18159,"ei":18159,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":18842,"ei":18842,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":19613,"ei":19613,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":20234,"ei":20234,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":20836,"ei":20836,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":21102,"ei":21102,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":21478,"ei":21478,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"comment","si":17279,"ei":21478,"sm":{"cs_cids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"doco_anchor","si":17279,"ei":21478,"sm":{"das_a":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"ignore_spellcheck","si":17279,"ei":21478,"sm":{"isc_smer":true,"isc_osh":null}},{"ty":"as","st":"ignore_spellcheck","si":20525,"ei":20536,"sm":{"isc_osh":"LAc/P/gW5RK6dgYIpzFzjw\u003d\u003d"}},{"ty":"as","st":"import_warnings","si":17279,"ei":21478,"sm":{"iws_iwids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"link","si":17279,"ei":21478,"sm":{"lnks_link":null}},{"ty":"as","st":"markup","si":17279,"ei":21478,"sm":{"ms_id":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"named_range","si":17279,"ei":21478,"sm":{"nrs_ei":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"suppress_feature","si":17279,"ei":21478,"sm":{"sfs_sst":false}},{"ty":"as","st":"text","si":17279,"ei":21478,"sm":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#000000","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":true,"ts_ff_i":true,"ts_va_i":true,"ts_bd_i":true,"ts_fs":11.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":true,"ts_tw":400,"ts_it_i":true,"ts_bgc2_i":true,"ts_va":"nor","ts_it":false,"ts_st":false,"ts_sc_i":true}}]; DOCS_modelChunkLoadStart = new Date().getTime(); _getTimingInstance().incrementTime('mp', DOCS_modelChunkLoadStart - DOCS_modelChunkParseStart); DOCS_warmStartDocumentLoader.loadModelChunk(DOCS_modelChunk); DOCS_modelChunk = undefined;</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunkParseStart = new Date().getTime();</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunk = [{"ty":"is","ibi":21479,"s":"And then also— I think this is why it\u0027s even a more important time to ensure that the foods that you\u0027re buying are highest-quality foods. While an organic fruit or vegetable, or even meat, might be more expensive, in the long run, it\u0027s going to be less expensive because if you are giving yourself high-quality foods and avoiding foods that might have potential toxins or, y\u0027know, elements to them that might affect your body, you\u0027ll be avoiding, y\u0027know, having to see the doctor and those medical bills down the road.\nAdriana: So, Mar, what are some of the other ways that you can address getting better sleep during pregnancy? We kind of focus on the physical aspects and how nutrition ties into it, which is great. I\u0027m glad we talked about that, because I don\u0027t think it\u0027s something that people necessarily think about when they\u0027re considering better sleep, right? But what other things can expectant people do to help them sleep better during pregnancy?\nMar: Sure. So I\u0027ll go into these— these are just general tips, but I think they\u0027re very helpful to at least get one started to investigate more. One of the key tips I give everyone is to evaluate their lifestyle. Their health and family history. There\u0027s so many things that affect sleep and it\u0027s interesting, y\u0027know, you had mentioned yes, nutrition, absolutely a factor. And y\u0027know, even environment\u0027s a factor. There\u0027s all these biological, biochemical changes happening, but there\u0027s no question that, y\u0027know, even genetically, a family member could have had a sleep issue and that could have been passed on to us. Or feelings or things, recollections, come up from experiences when we were children during this time. So it\u0027s a really great time to just pay attention to that, to evaluate that, to work out any feelings, like I\u0027d mentioned earlier. If you have overwhelming fears that are coming up, anger, anxieties, giving yourself permission to ask and receive support during this time to work through them, to understand them, is really, really important. You\u0027re giving yourself…. not only are you giving yourself the greatest gift by doing that, but you\u0027re also then giving your child the greatest gift by doing that as well.\nSome other things is… y\u0027know, because I had mentioned earlier, the stimulation with the light and a lot of the excessive lights that we have today… really inviting a transition into darkness is key. When I\u0027ve worked with a lot of pregnant women, I have found that they go, go, go, go all day, and then when they are ready for bed, the lights go off and they expect themselves to fall asleep instantly. In the same way that just to imagine the sun setting, how it takes time and there\u0027s, like, a transition, right? Like, there\u0027s literally a transition. It\u0027s not like all of a sudden, within a second, it goes from light to dark! And that similar transition that happens in nature, the same happens with ourselves. So when we allow ourselves— let\u0027s just say that we are gonna go to bed at 10:00 p.m. at night— give yourself at least an hour minimum prior to that, to start dimming the lights. A lot of smartphones these days have what\u0027s called a \"night shift\" feature, so when you put your phone or iPad, maybe even computer, on night shift, it\u0027s going to transition your screen from blue light, which is the light that we get throughout the day, that stimulates, to more of an amber kind of, which will then help your body transition and prepare for sleep. So shifting/dimming your lights, shifting into a night shift at night, if possible. I know sometimes people living in cities and things like that can\u0027t avoid certain noises and things, but if possible, making any kind of… there\u0027s loud noises, t.v., lowering volumes of things, working with music, if you like music, y\u0027know, really setting an ambiance, like, almost like a spa, y\u0027know? Imagine like this amazing spa where you\u0027re like, \"Oh, I\u0027m just gonna unwind.\" Maybe you want to take a bubble bath, things like that.\nAnother tip is keeping a journal and pen handy by your bedside. There\u0027s nothing like allowing yourself to process. Sometimes when we wake up in the middle of the night and we have, y\u0027know, different thoughts, \"Oh, I have to pay this bill. Oh, I gotta do that. Oh, I gotta cancel this.\" Whatever it is. The ability to write it down, it gives one the security that, \"Okay, it\u0027s there, it\u0027s done.\" You get it out of your mind, on paper.\n"},{"ty":"as","st":"paragraph","si":21997,"ei":21997,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":22436,"ei":22436,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":23669,"ei":23669,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":25444,"ei":25444,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":25878,"ei":25878,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"comment","si":21479,"ei":25878,"sm":{"cs_cids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"doco_anchor","si":21479,"ei":25878,"sm":{"das_a":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"ignore_spellcheck","si":21479,"ei":25878,"sm":{"isc_smer":true,"isc_osh":null}},{"ty":"as","st":"ignore_spellcheck","si":21590,"ei":21608,"sm":{"isc_osh":"gOwmrhf+6ZqeUePo7cF1Vw\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":22821,"ei":22838,"sm":{"isc_osh":"wMS8SlPiS71iW0G7khH9UA\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":23681,"ei":23689,"sm":{"isc_osh":"3ySS+kfv/x1WhM0AEea/5A\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":25771,"ei":25784,"sm":{"isc_osh":"cN7MEsoVCAYbjuiiEEHgsg\u003d\u003d"}},{"ty":"as","st":"import_warnings","si":21479,"ei":25878,"sm":{"iws_iwids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"link","si":21479,"ei":25878,"sm":{"lnks_link":null}},{"ty":"as","st":"markup","si":21479,"ei":25878,"sm":{"ms_id":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"named_range","si":21479,"ei":25878,"sm":{"nrs_ei":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"suppress_feature","si":21479,"ei":25878,"sm":{"sfs_sst":false}},{"ty":"as","st":"text","si":21479,"ei":25878,"sm":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#000000","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":true,"ts_ff_i":true,"ts_va_i":true,"ts_bd_i":true,"ts_fs":11.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":true,"ts_tw":400,"ts_it_i":true,"ts_bgc2_i":true,"ts_va":"nor","ts_it":false,"ts_st":false,"ts_sc_i":true}}]; DOCS_modelChunkLoadStart = new Date().getTime(); _getTimingInstance().incrementTime('mp', DOCS_modelChunkLoadStart - DOCS_modelChunkParseStart); DOCS_warmStartDocumentLoader.loadModelChunk(DOCS_modelChunk); DOCS_modelChunk = undefined;</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunkParseStart = new Date().getTime();</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunk = [{"ty":"is","ibi":25879,"s":"That\u0027s gonna give one a better opportunity to go into a deeper rest. If you just hold it in your mind and you keep on replaying it over and over, that\u0027s gonna be very challenging. There are apps, like I said, if that also happens and the journaling doesn\u0027t work for you, you could do a Calm app. \nThere\u0027s also, what I love, which is called yoga nidra, which is actually \"yogic sleep\" and if you have a hard time napping or the Calm app is not for you, yoga nidra— which can be done within 15 minutes, 30 minutes, one hour— I believe one hour of yoga nidra is equivalent to about three to four hours of sleep. That\u0027s how restful and restorative this practice is! So I would recommend that as well.\nReducing any kind of EMFs— so, y\u0027know, if you have a lot of WiFi, a lot of electronics plugged in, unplugging those. It\u0027s funny, sometimes people say to me when I ask them if they have their phone or smartphone by their bedside, and I say, y\u0027know, \"Put it on airplane [mode],\" they\u0027re like, \"Why?\" And they kind of, y\u0027know, roll their eyes at me a little bit, like, \"Okay…\" Y\u0027know, you\u0027ll sleep better! And I\u0027m like, \"Just try it. Just experiment. And if it doesn\u0027t work, it\u0027s fine.\" But surprisingly the amount of clients that I\u0027ve had that that works for is tremendous.\nLet\u0027s see… a few more other tips. Room temperature can absolutely affect during pregnancy, with all these fluctuations and changes. Being aware of your room temperature, usually between 68 to 72 degrees— but again, that\u0027s going to be slightly different from person-to-person— but finding a temperature that feels most comfortable for you, that you feel you can be more well-rested in.\nAlso air quality is very important when you\u0027re evaluating your bedroom environment. You want to ensure that you have enough— even if you don\u0027t have many windows, you still have, y\u0027know, clear air coming through. So you might keep your door open. Y\u0027know, if there\u0027s any fragrances or candles or things that are stuffing up the room or dust, y\u0027know, those all can affect our ability to sleep as well. So I would look into that.\nLet\u0027s see… oh, sunlight is very, very important. So, y\u0027know, when we wake up every day, the light sets our clock. It\u0027s the signal at which we start, y\u0027know, the day and it\u0027s like, \"Okay, we\u0027re up now.\" It\u0027s important on a daily basis, when possible, to get natural unfiltered sunlight, especially through your eyes and through your pineal gland. And of course, you don\u0027t want to stare at the sun at 12:00 in the afternoon, nothing like that. But it\u0027s more like first thing in the morning, y\u0027know, when you\u0027re up— whatever time that is, 6:00, 7:00, some people, 8:00 a.m., allowing yourself to just get some sunlight, y\u0027know, 10-15 minutes when possible, is important. You\u0027d be surprised how many people, especially during the wintertime, don\u0027t see sunlight for many days, \u0027cause they wake up before the sun rises and then they\u0027re at work and then the sun sets already.\nAdriana: I was going to ask you… like, in terms of that, if you live in a very cloudy city or you are affected by winter quite a bit, that you have to wake up before the sun is out and shining, if you can even see it. Is there… So, would using some of the SAD [seasonal affective disorder] lights— the lights that recreate the sunlight— would that be a helpful practice?\nMar: Yes, those are. And what I would say— because it is important that people really evaluate what\u0027s appropriate for them— what I would also do is if you are in that situation, it wouldn\u0027t hurt to actually, y\u0027know, see a naturopath or someone who\u0027s a sleep coach or consultant that can actually provide you more information that can be more customized to your needs.\n\n\n\n\nAnd those lights, y\u0027know, you can try them. But sometimes what happens is, depending on many other factors— when you use them, how long you use them— we have to take all that into consideration. But there\u0027s no question that during that time and when you\u0027re living especially, like, in Alaska or those northern countries like Sweden, y\u0027know, you\u0027re going to have winters where it\u0027s darkness for a long, long time.\n"},{"ty":"as","st":"paragraph","si":26175,"ei":26175,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":26575,"ei":26575,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":27147,"ei":27147,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":27532,"ei":27532,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":27958,"ei":27958,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":28827,"ei":28827,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":29198,"ei":29198,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":29566,"ei":29566,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":29567,"ei":29567,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":29568,"ei":29568,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":29569,"ei":29569,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":29570,"ei":29570,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":29983,"ei":29983,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"comment","si":25879,"ei":29983,"sm":{"cs_cids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"doco_anchor","si":25879,"ei":29983,"sm":{"das_a":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"ignore_spellcheck","si":25879,"ei":29983,"sm":{"isc_smer":true,"isc_osh":null}},{"ty":"as","st":"ignore_spellcheck","si":27813,"ei":27822,"sm":{"isc_osh":"IPlWG0AF65d3mAd8aHahnA\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":28415,"ei":28424,"sm":{"isc_osh":"CT483nBRnSLaurynBz5YKA\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":29952,"ei":29959,"sm":{"isc_osh":"m31yK1g3BJjNORBLLZcZeA\u003d\u003d"}},{"ty":"as","st":"import_warnings","si":25879,"ei":29983,"sm":{"iws_iwids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"link","si":25879,"ei":29983,"sm":{"lnks_link":null}},{"ty":"as","st":"markup","si":25879,"ei":29983,"sm":{"ms_id":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"named_range","si":25879,"ei":29983,"sm":{"nrs_ei":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"suppress_feature","si":25879,"ei":29983,"sm":{"sfs_sst":false}},{"ty":"as","st":"text","si":25879,"ei":29983,"sm":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#000000","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":true,"ts_ff_i":true,"ts_va_i":true,"ts_bd_i":true,"ts_fs":11.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":true,"ts_tw":400,"ts_it_i":true,"ts_bgc2_i":true,"ts_va":"nor","ts_it":false,"ts_st":false,"ts_sc_i":true}}]; DOCS_modelChunkLoadStart = new Date().getTime(); _getTimingInstance().incrementTime('mp', DOCS_modelChunkLoadStart - DOCS_modelChunkParseStart); DOCS_warmStartDocumentLoader.loadModelChunk(DOCS_modelChunk); DOCS_modelChunk = undefined;</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunkParseStart = new Date().getTime();</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunk = [{"ty":"is","ibi":29984,"s":"Adriana: Yeah, and—\nMar: And having those lights, yeah.\nAdriana: —Rochester\u0027s pretty cloudy, so we\u0027ve got that problem. And I also know that all depends… No, it\u0027s a great recommendation to check in with the care provider to help you guide your needs, because it also depends on what the intensity of the bulb is. And so that\u0027ll determine how far the light needs to be from you, to actually get the benefits. So it\u0027s not just like \"Go turn it on and walk around.\"\nMar: Exactly. Absolutely. There\u0027s no question about that.\nSo, let\u0027s see... Any other considerations? Yeah, y\u0027know, evaluating one\u0027s stress. If there\u0027s any relationship issues— sometimes, y\u0027know, during pregnancy, it does happen— relationship issues may come up and it\u0027s natural for us to want to avoid and say, \"Oh, y\u0027know, after the baby\u0027s born, everything will be fixed. Because you know the baby will bring us closer together.\" \nIf you are right exactly... If you\u0027re in a situation where relationship issues are coming up, I would encourage you and empower you to seek the support you need. It\u0027s actually in the same way that you would be doing that for yourself with your own fears and emotions, working through any relationship issues with your significant other, this is a great time to do it, during pregnancy, and you\u0027d be surprised not only how much you can work through, but how much preparation, a strong preparation and foundation that sets up for your child.\nAdriana: Absolutely. And, and one of the things I really like about your approach is like all these tips that you gave, they were extremely holistic. It takes into account your whole being— in your physiological, psychological, and emotional, and all your bodies, basically— and how that ties into your relationships and your family in order to just give you complete wellbeing. That will, then, in turn also create better sleep, which is the goal, right? You\u0027re focusing on it that way. If you are setting up these structures to help you get better sleep and get better habits and sort of better sleep hygiene during pregnancy, how does that affect and correlate and benefit? What will happen during postpartum, which is a period of so, so much sleep, hardship when you\u0027re being woken up by your child on a constant basis?\nMar: Absolutely. It\u0027s such a great question. Oh my gosh. And we could talk so much about this! This is why I also love this work so much. Y\u0027know, it\u0027s very interesting, a lot of my work— and thank you for mentioning the holistic and integrative part, because I think the more we expand and understand all of us together, ourselves, and just how we relate to ourselves in one another, we actually learn how much more we actually are connected and how things are much more connected than we think they are— and it\u0027s interesting, because a lot of the work that I\u0027ve been doing is also around parenting and the influences of and the challenges that parents experience between themselves and their children of all kinds, and interestingly enough, a parent\u0027s lifestyle, behavior, what they role model more than anything is pretty much one of the strongest influences of their child.\nAnd so quite often I\u0027ve said it\u0027s not children that need sleep training, it\u0027s the parents— because, y\u0027know, parents are on their smartphones, they\u0027re on their computer, they\u0027re stressed out, they\u0027re going through so much— and then they expect their babies to sleep. Y\u0027know, it\u0027s like \"I\u0027m full of anxiety, I\u0027m holding my child. My child needs to get sleep, and my child needs to sleep.\" It\u0027s interesting because a lot of times we think that the solution is to fix is through the child— which, yes, that there\u0027s truth to that— but a lot of times the solution begins with ourselves\nAdriana: Mhm.\nMar: When we understand where our weakest link is— whether it\u0027s emotional, nutritional, whether it\u0027s lifestyle-related, maybe we\u0027ve gotten into a routine that\u0027s very disorganized and things are all over the place— and, y\u0027know, children (pregnancy and children) bring out and show us, y\u0027know, what\u0027s working and what\u0027s not working. And when we realize that we have an opportunity to go, \"Whoa! My child in this situation is showing me areas of myself and my life that could use a lot of improvement.\" And so it goes hand-in-hand, right? \n"},{"ty":"as","st":"paragraph","si":30003,"ei":30003,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":30039,"ei":30039,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":30446,"ei":30446,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":30504,"ei":30504,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":30878,"ei":30878,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":31418,"ei":31418,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":32242,"ei":32242,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":33119,"ei":33119,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":33699,"ei":33699,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":33713,"ei":33713,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":34250,"ei":34250,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"comment","si":29984,"ei":34250,"sm":{"cs_cids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"doco_anchor","si":29984,"ei":34250,"sm":{"das_a":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"ignore_spellcheck","si":29984,"ei":34250,"sm":{"isc_smer":true,"isc_osh":null}},{"ty":"as","st":"ignore_spellcheck","si":30120,"ei":30127,"sm":{"isc_osh":"onZPC/djZQtbNWDm6tdkxA\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":33466,"ei":33474,"sm":{"isc_osh":"T/zuCnzYI8s3J41Tf8U3bA\u003d\u003d"}},{"ty":"as","st":"import_warnings","si":29984,"ei":34250,"sm":{"iws_iwids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"link","si":29984,"ei":34250,"sm":{"lnks_link":null}},{"ty":"as","st":"markup","si":29984,"ei":34250,"sm":{"ms_id":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"named_range","si":29984,"ei":34250,"sm":{"nrs_ei":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"suppress_feature","si":29984,"ei":34250,"sm":{"sfs_sst":false}},{"ty":"as","st":"text","si":29984,"ei":34250,"sm":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#000000","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":true,"ts_ff_i":true,"ts_va_i":true,"ts_bd_i":true,"ts_fs":11.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":true,"ts_tw":400,"ts_it_i":true,"ts_bgc2_i":true,"ts_va":"nor","ts_it":false,"ts_st":false,"ts_sc_i":true}}]; DOCS_modelChunkLoadStart = new Date().getTime(); _getTimingInstance().incrementTime('mp', DOCS_modelChunkLoadStart - DOCS_modelChunkParseStart); DOCS_warmStartDocumentLoader.loadModelChunk(DOCS_modelChunk); DOCS_modelChunk = undefined;</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunkParseStart = new Date().getTime();</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunk = [{"ty":"is","ibi":34251,"s":"Because what I always say is that when you\u0027re in a family— even if it\u0027s just one parent and a child, still a family!— you\u0027re in a team. And it\u0027s important that everybody\u0027s needs are met. So it\u0027s not about, y\u0027know, the parent just leading the child or the child just leading the parent. It\u0027s about both learning to work cohesively together: everybody\u0027s synchronizing, co-regulating, adapting to one another\u0027s ways, influencing one another.\nAnd so when during pregnancy and during the postpartum, when the more that we ground ourselves, the more we center ourselves, the more we get ourselves in order, we are navigators of our ship. And so we then have that ability to have the strength, the power to handle, y\u0027know, all situations. And when our child is having any of the answers— that at one time seemed to us very much out-of-this-world and not connected to us— actually become much more clear.\nAnd what I will tell you is that very interestingly enough, I think there\u0027s over… Amazon has over 180,000 parenting guides out there. That\u0027s a lot. And part of what\u0027s happening is that parents-to-be and parents are being bombarded with a lot of information, a lot of controversial information, and a lot of times are second-guessing themselves. While there is absolutely tremendous value in everything we\u0027re learning outside of ourselves, we all have what\u0027s called \"intuition.\" And all of us really do know what\u0027s best in any given moment, in any given situation. And I think part of what\u0027s happened is that many of us have become disconnected from our own intuition because for many, many years we\u0027ve been relying so much on the outer to give us direction, instead of really going within and going \"What\u0027s happening here? What is this situation telling me? What is my child telling me?\" y\u0027know, \"Where can we go from here?\" \nAnd then trusting that the answer is not only arising, but when you connect with that— then, of course (I mean, like, I do it all the time), I actually will connect with my intuition, but then I will also ask others. I\u0027ll say, \"Hmm, y\u0027know, I was thinking this. What do you think?\" y\u0027know, and then I\u0027ll go back and I\u0027ll reflect, but I\u0027ll go back-and-forth. And so I think that it\u0027s very, very important during pregnancy and during the especially early stages of parenting, that parents are aware of their own lifestyle behavior, how that influences their child and that what they\u0027re role modeling is, many times, can make or break a situation for their child\u0027s sleep.\nAnd what I will tell you is there are many exceptions. If a child\u0027s experiencing a medical issue, if they\u0027re under the weather developmental issue, y\u0027know, obviously those things within themselves that\u0027s going to affect sleep. And that\u0027s not… y\u0027know, a parent will be aware of those things, but that obviously is not directly being influenced by a parent\u0027s behavioral lifestyle, right? So there\u0027s those examples.\nBut the last thing that I will say too, is that question before making any assumptions to your child\u0027s sleep. One of the biggest mistakes I continue to see over and over again is that when there is a child\u0027s sleep challenge, no matter at what stage, right away, we seek the answers. We say, y\u0027know, \"My child needs help with sleep.\" Right away people give us answers without doing a full investigation. And it\u0027s very, very important because like I said earlier, the root of this child\u0027s sleep challenge may be due to a number of things. It could be tied into a developmental issue, environmental issue, a medical issue, emotional issue, y\u0027know, from this situation, and so on and so on.\nAdriana: And I think that, like you were saying before regarding the nutrition, that these are general things that tend to be inflammatory, but for some people they are, for other people they aren\u0027t— figure out what works for you. Right? And analyze that and run it through your critical filters.\nI think the same thing can be applicable in terms of all the parenting— like all those guides that you talked about, or all the information we get out there, or even what we\u0027re sharing with listeners today— of, y\u0027know, please listen to what we say, but then take it and internalize it and run it through your critical filters and see if that fits with your reality and test it out, right?\n"},{"ty":"as","st":"paragraph","si":34689,"ei":34689,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":35147,"ei":35147,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":36073,"ei":36073,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":36742,"ei":36742,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":37155,"ei":37155,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":37842,"ei":37842,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":38139,"ei":38139,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":38528,"ei":38528,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"comment","si":34251,"ei":38528,"sm":{"cs_cids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"doco_anchor","si":34251,"ei":38528,"sm":{"das_a":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"ignore_spellcheck","si":34251,"ei":38528,"sm":{"isc_smer":true,"isc_osh":null}},{"ty":"as","st":"ignore_spellcheck","si":35124,"ei":35129,"sm":{"isc_osh":"higKyKf4iBQHugYMdtctag\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":35216,"ei":35222,"sm":{"isc_osh":"P/w68gKuRHOcCfIqRBZT+w\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":37898,"ei":37920,"sm":{"isc_osh":"WGWhRimXgekaxr/hkjxFZw\u003d\u003d"}},{"ty":"as","st":"import_warnings","si":34251,"ei":38528,"sm":{"iws_iwids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"link","si":34251,"ei":38528,"sm":{"lnks_link":null}},{"ty":"as","st":"markup","si":34251,"ei":38528,"sm":{"ms_id":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"named_range","si":34251,"ei":38528,"sm":{"nrs_ei":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"suppress_feature","si":34251,"ei":38528,"sm":{"sfs_sst":false}},{"ty":"as","st":"text","si":34251,"ei":38528,"sm":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#000000","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":true,"ts_ff_i":true,"ts_va_i":true,"ts_bd_i":true,"ts_fs":11.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":true,"ts_tw":400,"ts_it_i":true,"ts_bgc2_i":true,"ts_va":"nor","ts_it":false,"ts_st":false,"ts_sc_i":true}}]; DOCS_modelChunkLoadStart = new Date().getTime(); _getTimingInstance().incrementTime('mp', DOCS_modelChunkLoadStart - DOCS_modelChunkParseStart); DOCS_warmStartDocumentLoader.loadModelChunk(DOCS_modelChunk); DOCS_modelChunk = undefined;</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunkParseStart = new Date().getTime();</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunk = [{"ty":"is","ibi":38529,"s":"Mar: Absolutely.\nAnd so the same thing. Yeah, you need to really go deep, which is the hard work. It\u0027s the hard work trying to analyze. It\u0027s so much easier to take a sleep pill, but not as helpful. It\u0027s helpful in the short run, right? In the very, very short run… but it\u0027s so much more beneficial for you to really analyze your relationship with sleep and your habits and try to fix those, because like you said, yeah, your kids are going to… pregnancy starts bringing things out, and then when you have a child, it… everything bubbles to the surface.\nYou think you were like out to find yourself and define who you were in your, whatever, twenties or your teenage years? Oh my gosh. Nothing really brings you face-to-face with all your things like motherhood. Ugh!\nMar: Absolutely. There\u0027s no question, but it\u0027s like an excavation. It\u0027s, like, all coming. And I love how you frame that I… y\u0027know, for me, it\u0027s what I say, \"It\u0027s where the growth is.\" It\u0027s where our human evolution lies. And so you can take the sleeping pill— and there\u0027s nothing against those either, y\u0027know, like, again, like what you said, what works for you, because it may be a combination— some of you may mean that in combination with the excavation and the personal development. So what works for you? I always go by that. Experiment, try it out. But what\u0027s very interesting is that, again, we live in a culture where it\u0027s a quick fix. And the quick fix is an illusion, because no matter how much we think we\u0027re giving ourselves or our children a quick fix, there\u0027s always an underlying root to the situation.\nAnd if we don\u0027t excavate it, if we don\u0027t bring it to the surface, it is up and we either have an option to avoid it and numb ourselves and keep avoiding it for the rest of our life, or we can see it as an opportunity to expand, to grow, to evolve. And yes, it\u0027s very challenging and difficult, but when you go through that, the reward and the evolution is so tremendous.\nAnd I personally feel it actually… What happens within ourselves contributes to humanity. So each time we bring more kindness into our life, we evolve in ourselves, that\u0027s actually contributing to the world\u0027s evolution. So the more every person, each of us can do our own inner work that\u0027s contributing to the whole world. And we all know we need it—\nAdriana: Yeah!\nMar: —these days, you know?\nAdriana: Oh my goodness. And I love how a conversation about how to get better sleep and pregnancy turned out to improving the world, yeah.\nMar: Me too!\nAdriana: Ah, thank you so, so much for having this talk with me today. It always is lovely to converse with you. It fills my soul.\nMar: Oh, me too. My tremendous pleasure. Thank you so much for having me, and thank you for what you are doing and offering to everybody. You\u0027re such a wonderful resource and I\u0027m so happy that you\u0027re doing what you\u0027re doing.\nAdriana: No, you too. Thank you so much!\nMar: Alright. Take care!\nThat was the remarkable Mar De Carlo, who is an international entrepreneur; motivational speaker; holistic educator; curriculum developer; health, life and business coach, adult, pregnancy, and child sleep coach; stress management coach; yoga instructor; author; dancer; artist; mother …y paro de contar, because Mar De Carlo has titles like some people have tattoos! However, she’s also super-accessible, so feel free to contact her on Instagram @mar_decarlo - and that’s M-A-R underscore D-E-C-A-R-L-O.\nAnd while you’re there on Instagram, you can connect with us @birthfulpodcast.\nIn fact, if you are not driving, it would be so lovely if you would take a screenshot of this episode right now and post it to your stories sharing your biggest takeaway from the episode. Make sure to tag @birthfulpodcast so we can see it and amplify it.\nYou can find the in-depth show notes and the transcript of this episode at birthful.com, where you can also learn more about me and my birth and postpartum preparation classes and download your free postpartum preparation plan.\nAlso, if you find this podcast is really giving you your daily-weekly-monthly dose of “I can do this!” if it’s an invaluable resource for you, the best way to support us is by taking any one of my perinatal classes— I have a childbirth education class and a postpartum preparation class— you can also do one of my doula workshops or try out some of the wonderful products made by our sponsors. This is what allows us to continue doing this work.\n"},{"ty":"as","st":"paragraph","si":38545,"ei":38545,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":39081,"ei":39081,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":39295,"ei":39295,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":40114,"ei":40114,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":40485,"ei":40485,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":40836,"ei":40836,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":40851,"ei":40851,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":40879,"ei":40879,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":41019,"ei":41019,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":41032,"ei":41032,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":41163,"ei":41163,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":41388,"ei":41388,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":41429,"ei":41429,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":41454,"ei":41454,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":41959,"ei":41959,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":42038,"ei":42038,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":42293,"ei":42293,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":42521,"ei":42521,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":42967,"ei":42967,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"comment","si":38529,"ei":42967,"sm":{"cs_cids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"doco_anchor","si":38529,"ei":42967,"sm":{"das_a":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"ignore_spellcheck","si":38529,"ei":42967,"sm":{"isc_smer":true,"isc_osh":null}},{"ty":"as","st":"ignore_spellcheck","si":38627,"ei":38639,"sm":{"isc_osh":"2614JwIATHIKj5bjHpxPQQ\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":40993,"ei":41001,"sm":{"isc_osh":"MD5DIQ9h5sE1+Z9eYZRJ4w\u003d\u003d"}},{"ty":"as","st":"ignore_spellcheck","si":41052,"ei":41061,"sm":{"isc_osh":"PfudlytFRzCbpqKPQ2e6mA\u003d\u003d"}},{"ty":"as","st":"import_warnings","si":38529,"ei":42967,"sm":{"iws_iwids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"link","si":38529,"ei":42967,"sm":{"lnks_link":null}},{"ty":"as","st":"markup","si":38529,"ei":42967,"sm":{"ms_id":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"named_range","si":38529,"ei":42967,"sm":{"nrs_ei":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"suppress_feature","si":38529,"ei":42967,"sm":{"sfs_sst":false}},{"ty":"as","st":"text","si":38529,"ei":42967,"sm":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#000000","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":true,"ts_ff_i":true,"ts_va_i":true,"ts_bd_i":true,"ts_fs":11.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":true,"ts_tw":400,"ts_it_i":true,"ts_bgc2_i":true,"ts_va":"nor","ts_it":false,"ts_st":false,"ts_sc_i":true}}]; DOCS_modelChunkLoadStart = new Date().getTime(); _getTimingInstance().incrementTime('mp', DOCS_modelChunkLoadStart - DOCS_modelChunkParseStart); DOCS_warmStartDocumentLoader.loadModelChunk(DOCS_modelChunk); DOCS_modelChunk = undefined;</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunkParseStart = new Date().getTime();</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_modelChunk = [{"ty":"is","ibi":42968,"s":"Birthful is created and produced by me, Adriana Lozada, with production assistance from Aysia Platte.\nThank you so very much for listening to and sharing Birthful with your friends. Be sure to follow us on Goodpods, Spotify, Apple Podcasts, Amazon Music, and everywhere you listen.\nCome back for more ways to inform your intuition. \n\n\nCITATION: \nLozada, Adriana, host. “How to Sleep Better While Pregnant.” Birthful, Birthful, February 21, 2024. Birthful.com."},{"ty":"is","ibi":43428,"s":"\u0003How to Sleep Better While Pregnant\t\t\t\t\t\t\t\t\n"},{"ty":"ae","et":"header-footer","id":"kix.tsfjvy8xgez1","epm":{"hfe_hft":2}},{"ty":"te","id":"kix.tsfjvy8xgez1","spi":43428},{"ty":"as","st":"paragraph","si":43069,"ei":43069,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":43249,"ei":43249,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":43300,"ei":43300,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":43301,"ei":43301,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":43302,"ei":43302,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":43313,"ei":43313,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_hdid":"h.140cj5uxkcvh","ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_hd":2,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":43427,"ei":43427,"sm":{"ps_klt_i":true,"ps_awao_i":true,"ps_sm_i":true,"ps_ls_i":true,"ps_sa":12.0,"ps_il_i":true,"ps_sb":12.0,"ps_ir_i":true,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":true,"ps_sa_i":true,"ps_lslm_i":true,"ps_br_i":true,"ps_bbtw_i":true,"ps_kwn_i":true,"ps_bt_i":true,"ps_ifl_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"paragraph","si":43472,"ei":43472,"sm":{"ps_klt_i":false,"ps_awao_i":true,"ps_ls_i":false,"ps_al_i":true,"ps_bl_i":true,"ps_sd_i":true,"ps_sb_i":false,"ps_sa_i":false,"ps_br_i":true,"ps_klt":true,"ps_hd":3,"ps_kwn_i":false,"ps_bt_i":true,"ps_ifl_i":true,"ps_ls":1.0,"ps_kwn":true,"ps_sa":6.0,"ps_il_i":true,"ps_sb":20.0,"ps_ir_i":true,"ps_hdid":"h.ts18b7yz2yfi","ps_lslm_i":true,"ps_bbtw_i":true,"ps_bb_i":true,"ps_pbb_i":true}},{"ty":"as","st":"comment","si":42968,"ei":43472,"sm":{"cs_cids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"doco_anchor","si":42968,"ei":43472,"sm":{"das_a":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"ignore_spellcheck","si":42968,"ei":43472,"sm":{"isc_smer":true,"isc_osh":null}},{"ty":"as","st":"ignore_spellcheck","si":43001,"ei":43014,"sm":{"isc_osh":"L/07uJyU+CFL9JuTrZViww\u003d\u003d"}},{"ty":"as","st":"import_warnings","si":42968,"ei":43472,"sm":{"iws_iwids":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"link","si":42968,"ei":43472,"sm":{"lnks_link":null}},{"ty":"as","st":"markup","si":42968,"ei":43472,"sm":{"ms_id":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"named_range","si":42968,"ei":43472,"sm":{"nrs_ei":{"cv":{"op":"set","opValue":[]}}}},{"ty":"as","st":"suppress_feature","si":42968,"ei":43472,"sm":{"sfs_sst":false}},{"ty":"as","st":"text","si":42968,"ei":43472,"sm":{"ts_un":false,"ts_un_i":true,"ts_sc":false,"ts_fgc2":{"hclr_color":"#000000","clr_type":0},"ts_st_i":true,"ts_bgc2":{"hclr_color":null,"clr_type":0},"ts_fs_i":true,"ts_ff_i":true,"ts_va_i":true,"ts_bd_i":true,"ts_fs":11.0,"ts_ff":"Arial","ts_bd":false,"ts_fgc2_i":true,"ts_tw":400,"ts_it_i":true,"ts_bgc2_i":true,"ts_va":"nor","ts_it":false,"ts_st":false,"ts_sc_i":true}},{"ty":"as","st":"text","si":43375,"ei":43382,"sm":{"ts_it":true,"ts_it_i":false}}]; DOCS_modelChunkLoadStart = new Date().getTime(); _getTimingInstance().incrementTime('mp', DOCS_modelChunkLoadStart - DOCS_modelChunkParseStart); DOCS_warmStartDocumentLoader.loadModelChunk(DOCS_modelChunk); DOCS_modelChunk = undefined;</script><script nonce="PIL_XUC9lViUhSwnQozYGg">DOCS_warmStartDocumentLoader.endLoad();</script><script nonce="PIL_XUC9lViUhSwnQozYGg">KX_getLatencyStats = function() {return KX_kixApp.getPerformanceManager().getInitialLoadStats();};</script><div ng-non-bindable=""></div><script nonce="PIL_XUC9lViUhSwnQozYGg">this.gbar_=this.gbar_||{};(function(_){var window=this; try{ _.Qd=function(a){var b=typeof a;return"object"==b&&null!=a||"function"==b};_.Rd=function(a){this.J=_.v(a)};_.D(_.Rd,_.T);var Sd=function(){_.aa.call(this)};_.D(Sd,_.Ad);_.Td=function(a,b){if(b in a.i)return a.i[b];throw new Sd(b);};_.Ud=function(a){return _.Td(_.xd.i(),a)}; }catch(e){_._DumpException(e)} try{ /* SPDX-License-Identifier: Apache-2.0 */ var $d,je,le;_.Vd=function(a){if(null==a)return a;if("string"===typeof a){if(!a)return;a=+a}if("number"===typeof a)return Number.isFinite(a)?a|0:void 0};_.Wd=function(a){var b=a.length;if(0<b){for(var c=Array(b),d=0;d<b;d++)c[d]=a[d];return c}return[]};_.Yd=function(a){if(a instanceof _.Xd)return a.i;throw Error("Q");};$d=function(a){return new Zd(function(b){return b.substr(0,a.length+1).toLowerCase()===a+":"})}; _.be=function(a,b){b=void 0===b?_.ae:b;if(a instanceof _.Xd)return a;for(var c=0;c<b.length;++c){var d=b[c];if(d instanceof Zd&&d.Ri(a))return new _.Xd(a)}};_.de=function(a){if(ce.test(a))return a};_.ee=function(a){return a instanceof _.Xd?_.Yd(a):_.de(a)};_.fe=function(a,b){var c=Array.prototype.slice.call(arguments,1);return function(){var d=c.slice();d.push.apply(d,arguments);return a.apply(this,d)}};_.ge=function(a,b,c){return void 0!==_.rb(a,b,c,!1)};_.he=function(a,b){return _.Vd(_.Tc(a,b))}; _.V=function(a,b){a=_.Tc(a,b);return null==a?a:Number.isFinite(a)?a|0:void 0};_.ie=function(a,b,c){c=void 0===c?0:c;return _.sb(_.he(a,b),c)};je=0;_.ke=function(a){return Object.prototype.hasOwnProperty.call(a,_.Qb)&&a[_.Qb]||(a[_.Qb]=++je)};le=function(a){return a};_.me=function(a){var b=null,c=_.q.trustedTypes;if(!c||!c.createPolicy)return b;try{b=c.createPolicy(a,{createHTML:le,createScript:le,createScriptURL:le})}catch(d){_.q.console&&_.q.console.error(d.message)}return b}; _.ne=function(a,b){return 0==a.lastIndexOf(b,0)};_.oe=function(a){return/^[\s\xa0]*$/.test(a)};try{(new self.OffscreenCanvas(0,0)).getContext("2d")}catch(a){};var pe;_.qe=function(){void 0===pe&&(pe=_.me("ogb-qtm#html"));return pe};var te;_.re=function(a){this.i=a};_.re.prototype.toString=function(){return this.i+""};_.se=function(a){return a instanceof _.re&&a.constructor===_.re?a.i:"type_error:TrustedResourceUrl"};te={};_.ue=function(a){var b=_.qe();a=b?b.createScriptURL(a):a;return new _.re(a,te)};_.Xd=function(a){this.i=a};_.Xd.prototype.toString=function(){return this.i};_.ve=new _.Xd("about:invalid#zClosurez");var Zd,ce;Zd=function(a){this.Ri=a};_.ae=[$d("data"),$d("http"),$d("https"),$d("mailto"),$d("ftp"),new Zd(function(a){return/^[^:]*([/?#]|$)/.test(a)})];ce=/^\s*(?!javascript:)(?:[\w+.-]+:|[^:/?#]*(?:[/?#]|$))/i;_.we={};_.xe=function(a){this.i=a};_.xe.prototype.toString=function(){return this.i.toString()};_.ye=new _.xe("",_.we);_.ze=RegExp("^[-+,.\"'%_!#/ a-zA-Z0-9\\[\\]]+$");_.Ae=RegExp("\\b(url\\([ \t\n]*)('[ -&(-\\[\\]-~]*'|\"[ !#-\\[\\]-~]*\"|[!#-&*-\\[\\]-~]*)([ \t\n]*\\))","g");_.Be=RegExp("\\b(calc|cubic-bezier|fit-content|hsl|hsla|linear-gradient|matrix|minmax|radial-gradient|repeat|rgb|rgba|(rotate|scale|translate)(X|Y|Z|3d)?|steps|var)\\([-+*/0-9a-zA-Z.%#\\[\\], ]+\\)","g");_.Ce={};_.De=function(a){this.i=a};_.De.prototype.toString=function(){return this.i.toString()};_.Ee=function(a){return a instanceof _.De&&a.constructor===_.De?a.i:"type_error:SafeHtml"};_.Fe=new _.De(_.q.trustedTypes&&_.q.trustedTypes.emptyHTML||"",_.Ce);var He;_.Ge=function(a){var b=!1,c;return function(){b||(c=a(),b=!0);return c}}(function(){var a=document.createElement("div"),b=document.createElement("div");b.appendChild(document.createElement("div"));a.appendChild(b);b=a.firstChild.firstChild;a.innerHTML=_.Ee(_.Fe);return!b.parentElement});He=/^[\w+/_-]+[=]{0,2}$/; _.Ie=function(a){a=(a||_.q).document;return a.querySelector?(a=a.querySelector('style[nonce],link[rel="stylesheet"][nonce]'))&&(a=a.nonce||a.getAttribute("nonce"))&&He.test(a)?a:"":""};_.Je=function(a){a=_.ee(a);return void 0===a?_.ve.toString():a};_.Ke=function(a,b){this.width=a;this.height=b};_.l=_.Ke.prototype;_.l.aspectRatio=function(){return this.width/this.height};_.l.Db=function(){return!(this.width*this.height)};_.l.ceil=function(){this.width=Math.ceil(this.width);this.height=Math.ceil(this.height);return this};_.l.floor=function(){this.width=Math.floor(this.width);this.height=Math.floor(this.height);return this};_.l.round=function(){this.width=Math.round(this.width);this.height=Math.round(this.height);return this};_.W=function(a,b){var c=b||document;if(c.getElementsByClassName)a=c.getElementsByClassName(a)[0];else{c=document;var d=b||c;a=d.querySelectorAll&&d.querySelector&&a?d.querySelector(a?"."+a:""):_.Le(c,a,b)[0]||null}return a||null}; _.Le=function(a,b,c){var d;a=c||a;if(a.querySelectorAll&&a.querySelector&&b)return a.querySelectorAll(b?"."+b:"");if(b&&a.getElementsByClassName){var e=a.getElementsByClassName(b);return e}e=a.getElementsByTagName("*");if(b){var f={};for(c=d=0;a=e[c];c++){var g=a.className;"function"==typeof g.split&&_.ta(g.split(/\s+/),b)&&(f[d++]=a)}f.length=d;return f}return e};_.Ne=function(a){return _.Me(document,a)}; _.Me=function(a,b){b=String(b);"application/xhtml+xml"===a.contentType&&(b=b.toLowerCase());return a.createElement(b)};_.Oe=function(a){for(var b;b=a.firstChild;)a.removeChild(b)};_.Pe=function(a){return 9==a.nodeType?a:a.ownerDocument||a.document}; }catch(e){_._DumpException(e)} try{ _.pj=function(a){var b,c,d=null==(c=(b=(a.ownerDocument&&a.ownerDocument.defaultView||window).document).querySelector)?void 0:c.call(b,"script[nonce]");(b=d?d.nonce||d.getAttribute("nonce")||"":"")&&a.setAttribute("nonce",b)};_.qj=function(a){if(!a)return null;a=_.M(a,4);var b;null===a||void 0===a?b=null:b=_.ue(a);return b};_.rj=function(a){this.J=_.v(a)};_.D(_.rj,_.T);_.sj=function(a,b){return(b||document).getElementsByTagName(String(a))}; }catch(e){_._DumpException(e)} try{ var uj=function(a,b,c){a<b?tj(a+1,b):_.vd.log(Error("pa`"+a+"`"+b),{url:c})},tj=function(a,b){if(vj){var c=_.Ne("SCRIPT");c.async=!0;c.type="text/javascript";c.charset="UTF-8";c.src=_.se(vj);_.pj(c);c.onerror=_.fe(uj,a,b,c.src);_.sj("HEAD")[0].appendChild(c)}},wj=function(a){this.J=_.v(a)};_.D(wj,_.T);var xj=_.J(_.rd,wj,17)||new wj,yj,vj=(yj=_.J(xj,_.rj,1))?_.qj(yj):null,zj,Aj=(zj=_.J(xj,_.rj,2))?_.qj(zj):null,Bj=function(){tj(1,2);if(Aj){var a=_.Ne("LINK");a.setAttribute("type","text/css");a.rel="stylesheet";if(_.fa("stylesheet","stylesheet")){a.href=_.se(Aj).toString();var b=_.Ie(a.ownerDocument&&a.ownerDocument.defaultView);b&&a.setAttribute("nonce",b)}else a.href=Aj instanceof _.re?_.se(Aj).toString():_.Je(Aj);(b=_.Ie())&&a.setAttribute("nonce",b);_.sj("HEAD")[0].appendChild(a)}};(function(){var a=_.sd();if(_.L(a,18))Bj();else{var b=_.he(a,19)||0;window.addEventListener("load",function(){window.setTimeout(Bj,b)})}})(); }catch(e){_._DumpException(e)} })(this.gbar_); // Google Inc. </script><script nonce="PIL_XUC9lViUhSwnQozYGg">if (window['_getTimingInstance']) _getTimingInstance().setServerValues({"slbc":204,"slce":277,"slmi":90,"smbr":267,"smf":90,"spbre":257,"spbrs":198,"smatrs":261,"smatre":267,"slpss":2,"sapss":5,"sazpss":5,"saepss":17});if (window['_getServerPerfDetailRecorder']) _getServerPerfDetailRecorder().setPerfDetails({"fcrs":4000,"fcss":4100,"fces":100,"fcer":2});</script></body></html>
From The Podcast
Birthful
On Birthful, working doula and former journalist Adriana Lozada talks pregnancy, birth and postpartum with top experts and new parents. Every episode distills the overload of pregnancy information down to the most relevant and useful stuff. Adriana Lozada is a mom, author, speaker, birth doula, postpartum educator, and healthy-sleep consultant. Visit Birthful.com.Please note: Adriana has years of experience but she's not a doctor, and does not expect anyone to treat the show like medical advice. Please always consult with your care provider. This show does not dispense medical advice.Join Podchaser to...
- Rate podcasts and episodes
- Follow podcasts and creators
- Create podcast and episode lists
- & much more
Episode Tags
Claim and edit this page to your liking.
Unlock more with Podchaser Pro
- Audience Insights
- Contact Information
- Demographics
- Charts
- Sponsor History
- and More!
- Account
- Register
- Log In
- Find Friends
- Resources
- Help Center
- Blog
- API
Podchaser is the ultimate destination for podcast data, search, and discovery. Learn More
- © 2024 Podchaser, Inc.
- Privacy Policy
- Terms of Service
- Contact Us