Podcasts about why stress

Stress is contagious—but so is calm. Which one are you spreading? Your team's performance depends on your answer. Stress Isn't the Problem—Staying Stuck Is We all experience stress, but remaining stuck in stress is where issues arise. Welcome back to Reflect Forward; I'm Kerry Siggins. Today we explore why stress is contagious and how leaders can effectively manage it. As leaders, our emotions significantly influence our teams. When stressed, our teams feel it too. When calm, we foster productivity and creativity. Why Stress is Contagious Mirror neurons, brain cells activated by observing actions or emotions, make stress contagious. A 2014 study in Psychological Science found simply seeing someone stressed can raise cortisol levels, increasing our stress response. Our body language often communicates more powerfully than words. A recent personal experience reminded me how critical managing facial expressions and posture is to maintaining a calm team environment. Why Managing Your Stress Matters Unchecked leader stress leads to: • Fearful, defensive cultures • Burnout and increased turnover • Lost credibility and trust Effective leadership starts with managing your emotional presence. Key Takeaways: Six Tips for Managing Stress 1. Practice Self-Awareness: Regularly identify and address stressors. 2. Breathe Before You Speak: Breathing deeply shifts your mindset from reactive to thoughtful. 3. Normalize, Don't Amplify Stress: Acknowledge stress calmly and communicate solutions. 4. Create Stress Recovery Rituals: Use exercise, journaling, meditation, or quiet walks to recharge. 5. Embrace the Ownership Mindset: Focus on controlling your response, not external circumstances. 6. Keep Perspective: Today's challenges are temporary. Maintain a measured approach. Weekly Action Items • Conduct an energy audit to pinpoint stressors. • Adopt one new stress-management practice immediately. • Lead with resilience, pausing and reflecting before reacting. Calm and chaos are contagious—choose wisely. Self-leadership is foundational to leading others effectively. If you found this helpful, please share, subscribe, and leave a review. Thank you for joining Reflect Forward!

You can cut calories as much as you wantYou can eat as clean as you wantYou can do the best workoutsYou can eat all the proteinAnd still never lose weight.If your body is being told “we have enough let's store” - you will never lose weight DESPITE EATING LESS AND MOVING MORE.This 2 part series will walk you through 2 key pathways to ensuring fat loss success, what turns them “on”, what turns them “off”, how hormones play a role, and what the heck to do about it.This series will help you finally understand why you are frustrated and what to do about it.TIMESTAMPS:(00:00) – Intro(01:41) – Overview of the Fat Storing to Fat Burning Masterclass(04:00) – Fat Burning vs. Fat Storing Pathways: Why You're Stuck(08:07) – Your Body Isn't Working Against You... You're Working Against Your Body(16:00) – What Happens When Estrogen Levels Drop(24:41) – Key Factors Blocking Your Fat-Burning Pathway(30:15) – Why Stress and Cortisol Matter for Weight Loss(33:10) – Exercise Mistakes: Too Little or Too Much?(34:35) – Hidden Causes of Chronic Inflammation Blocking Weight Loss(37:03) – Factors Overstimulating Your Fat-Storing Pathway(43:17) – Closing Thoughts & What's Coming Next (Part 2)CONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Osteoporosis isn't just about aging—let's debunk common osteoporosis myths and get to the real root causes. You've been told that your bones naturally get weaker over time, but that's only part of the story. In the first part of this two-part series, we explored how metabolic conditions, medications, and environmental toxins silently contribute to bone loss. If you haven't listened to that episode yet ( link below ) I highly recommend going back to check it out! Now, in part two, we're continuing the conversation by diving even deeper into how chronic stress, diet, lifestyle habits, and gut health impact your bones. Plus, I'll share powerful, actionable steps you can take right now to naturally reverse bone loss and build resilience. If you're ready to move beyond outdated medical advice and take real control of your bone health, this episode is for you!Key TakeawaysDiabetes & Bone Loss – Chronic insulin spikes disrupt bone-building and trigger inflammation that weakens bones.Metabolic Acidosis & Osteoporosis – An acidic diet, kidney issues, and even over-exercising can pull minerals from your bones, leaving them brittle.Medications That Harm Your Bones – Proton pump inhibitors, antidepressants, and long-term steroid use are major culprits behind bone loss.The Truth About Calcium Supplements – Most people don't need them, and some forms of calcium may actually do more harm than good.Environmental Toxins & Bone Health – Heavy metals, air pollution, and even the water you drink may be silently damaging your bones.Why Stress & Trauma Weaken Bones – Chronic stress raises cortisol levels, disrupts hormone production, and accelerates bone loss.The Revolutionary Bone Health Assessment You Need to Know About – Learn why REMS ultrasound is the future of bone health assessment and how you can request it from your doctor.Links & Resources100 Hidden Causes of Bone Loss You Need to Know for Stronger Bones - Part 1https://debirobinson.com/podcast/100-hidden-causes-of-bone-loss-you-need-to-know-for-stronger-bones-part-1/Stronger Bones Lifestyle CommunityJoin a supportive space to strengthen your bones naturally with live sessions and masterclasses. Start your 10-day free trial now at https://community.debirobinson.com/checkout/stronger-bones-lifestyle-communityHealthy Gut Healthy Bones ProgramDiscover a self-paced course to build stronger bones and better gut health. Enroll now at https://debirobinson.com/healthy-gut-healthy-bones/Yoga Therapy for Osteoporosis DIYAccess yoga practices tailored for better bone health. Join today at https://debirobinsonwellness.thrivecart.com/yoga-therapy-for-bone-health-mc/Free Download: Common Root Causes of OsteoporosisGet a free guide on osteoporosis causes and actionable solutions. Download now at https://debirobinson.com/#7rootcausesWeekly Donation-Based Yoga for Osteoporosis ClassJoin live yoga sessions for bone strength and flexibility every Thursday. Sign up at https://debirobinson.com/online-classes-intro/Masterclass: Stronger Bones Stronger YouWatch an on-demand masterclass for natural bone health strategies. Start here: https://debirobinson.com/masterclass-cooking-signup/Healthy Gut Healthy Bones QuizAssess your bone health and discover personalized solutions. Take the quiz now at https://debirobinson.com/healthy-gut-healthy-bones-quiz-landing-page/Newsletter SubscriptionStay updated with exclusive bone health insights and tips. Subscribe at https://debirobinson.com/#newsletter-signup

Stress is actually what makes you happy. In this episode you will learn that the higher your level of stress, the higher your level of life satisfaction will be. The only caveat to this rule is that you must have hope in a bright future as you endure your stress for your life satisfaction to be high.  In this episode, Matt is joined by Adam Roach, CEO of I Love Coaching as they discuss the incredible insights from the I Love Coaching Summit. Matt and Adam explore how stress does not have to be seen as a negative thing and can actually make us stronger when we learn to reframe our mindset. They also share valuable lessons about surrounding ourselves with uplifting people who support our personal growth. Here are some power takeaways from today's conversation:  How Dr. Ryan Smith stepped into fear and embraced stress Why stress is good for you Auditing your who's and how to find your who's Lessons from John Maxwell [07:03] Why Stress is Good for You Stress, often seen as a negative force, can actually be a catalyst for personal growth and development. Research shows that reframing stress in a positive light can make you stronger, more resilient, and a better version of yourself. Engaging in activities that push you out of your comfort zone, such as public speaking, can lead to adaptation and the creation of new neural pathways that benefit you. Moreover, studies suggest that moderate stress, coupled with hope for a brighter future, can increase life satisfaction. Difficult challenges and stressors, while challenging to endure, have the potential to strengthen relationships and family units. Finally, stress can inspire innovation, foster creative thinking, and enhance leadership skills when faced with significant obstacles or changes.  [15:45] Auditing Your Inner Circle: Building a Supportive Community for Growth In order to create a supportive and uplifting environment, it's crucial to audit the people you surround yourself with. Find individuals who not only lend a listening ear and shoulder to lean on but also offer genuine support, just like Matt did. These are the people who will help lift you out of challenging situations and provide the guidance you need. However, before assessing your community, it's important to establish your overall vision. Whether it's happiness, personal growth, or strong family connections, defining your vision sets the foundation for your journey. As you evaluate the individuals in your circle, ask yourself: Are they lifting you up or dragging you down? Seek out a community that genuinely supports your goals and allows you to be authentic.  Notable quotes: [16:01] Audit your “who's” – Surround yourself with individuals that you can share your shit with… to lift you up out of that shit or… to have a shoulder, to have an ear – and then help you. [16:16]  [18:15] You should be auditing the people around you at all times [18:20]  [18:28] What is the overall vision? And as you look at the people who are your community around you, are they, are they lifting you up?... Or are they holding you down? Are they a community that you can actually go to, be real authentic with? [18:43] [31:36] Our purpose, though, from a spiritual standpoint, is to bring God's kingdom into everyone's world. And our assignment is our passion.  [31:43] Resources Mentioned:  I Love Coaching I Love Coaching Summit 2024 Gobundance 10x Is Easier Than 2x  Be Your Future Self Now Download this week's free resource instantly when you sign up for The Good Mood Show newsletter here!  Or, reach out on our contact page at GoodMoodShow.com/Contact and we will email you a copy of any free resource you request. About the Guest  Adam Roach is an entrepreneur and CEO of I Love Coaching. He is also the founder of the I Love Coaching Summit, an annual event focused on whole life wellness. Adam has built a successful coaching business over the past decade and is passionate about empowering coaches to change lives.

In todays episode we bring you an enlightening interview with Charlotte and Jonathan, accompanied by the insightful host Tobias Hoffmeister, the founder of Embodied.  Embodied is a pioneering peak experience company dedicated to fostering self-actualization and flow states. Join us as we embark on a thought-provoking journey, diving deep into the realm of stress and its profound implications.  In this episode, we explore a wide range of intriguing topics: Why Stress needs to be understood for what it really is  How stress is being activated for good and for bad  Different ways stress is activated  How Jon went from being so angry he was nicknamed the hulk to being the lovable leader he is today.  Pattern interrupts to snap out of the tension of stress 8 Pillars of health which could be making you more stressed Why most daily stress is an accumulation of past experiences.  Why when we're our own wise witness on the journey there's nothing else to stress about Why sleep is the master domino of how you feel  How being aware of the infradium rhythm is a game changer for women. Insights to balance the polarities of masculine and feminine energy when stressed. Find out more about Toby's work: https://embodied.global Enjoy

Did you know that according to the American Institute of Stress (yes, that's a real thing), over 33% of Americans report feeling extreme stress?    I'd venture to guess that this number is even higher than what was reported.   In today's episode, Coach Ashlie Walton and Detective Walton discuss ways to use stress to our advantage.   In her book The Upside of Stress, Why Stress is Good for You and How to Get Good At It, Kelly McGonigal discusses the different ways we view stress.   It turns out that when we throw ourselves a pity party and view stress as life's way of trying to threaten us, it can literally put us in our grave.   On the other hand, viewing stress as a challenge that will help us to get stronger and allows us to believe that life is challenging us as an opportunity to grow makes handling stress easier in the long run.   ⩥ PLEASE SUBSCRIBE TO OUR YOUTUBE CHANNEL ⩤ https://bi3xbvVont.ly/   CLICK HERE for our best-selling products: https://amzn.to/3xaG3xw and https://rdbl.co/3DIQVUC   CLICK HERE to join our free Police, Fire, Military and Families Facebook Group: https://bit.ly/38w2e7r   Check out our website and learn more about how you can work with LEO Warriors by going to: https://www.leowarriors.com/   Like what you hear? We are honored. Drop a review and subscribe to our show.    The Tactical Living Podcast is owned by LEO Warriors, LLC. None of the content presented may be copied, repurposed or used without the owner's prior consent.   For PR, speaking requests and other networking opportunities, contact LEO Warriors:   EMAIL: ashliewalton555@gmail.com.   ADDRESS: P.O. Box 400115 Hesperia, Ca. 92340   ASHLIE'S FACEBOOK: https://www.facebook.com/police.fire.lawenforcement   ➤➤➤➤➤➤➤➤➤➤➤➤➤➤➤➤➤➤ This episode is NOT sponsored. Some product links are affiliate links which means if you buy something by clicking on one of our links, we'll receive a small commission.  

In 2015 Kelly McGonigal authored a fantastic book, The Upside of Stress:  Why Stress is Good For You and How To Get Good At ItAnd in todays MOJO Minute, we are going to mine some excellent nuggets of wisdom out of that book Key Points from the Episode:Kelly offers us a great definition of stressThe mindset change around stressHow to use the Challenge Response to gain the upper handOther resources:Want to leave a review? Click here, and if we earned a five-star review from you **high five and knuckle bumps**, we appreciate it greatly, thank you so much!Because we care what you think about what we think and our website, please email David@teammojoacademy.com, or if you want to leave us a quick FREE, painless voicemail, we would appreciate that as well.Be sure to check out our very affordable Academy Review membership program at http:www.teammojoacademy.com/support

Join Founder of The Ready State, Author of Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance and Hyperice product expert Dr. Kelly Starrett and Jason Stella discuss.....Why Stress, muscular dysfunction and pain is prevalent now more than ever & Self Care seems to be a growing trend.The top 3 most common locations to use the Hypervolt?How often and How long should you use a Hypervolt for best results.The different benefits of all Hyperice products on Mobility and RecoveryNormatec - Dynamic Air CompressionVenom - HeatVyper - VibrationCore - MindfulnessHyperice - Ice CompressionMore about KellyKelly is a coach, physical therapist, author, and speaker. Along with his wife Juliet, Kelly is co-founder of The Ready State. The Ready State began as Mobility|WOD in 2008 and has gone on to revolutionize the field of performance therapy and self-care. Kelly received his Doctor of Physical Therapy degree in 2007 from Samuel Merritt College in Oakland, California. Kelly's clients include professional athletes in the NFL, NBA, NHL, and MLB. He also works with Olympic gold-medalists, Tour de France cyclists, world-and national-record-holding Olympic lifting and power athletes, CrossFit Games medalists, ballet dancers, military personnel, and competitive age-division athletes. Kelly is the author of the New York Times and Wall Street Journal bestsellers Becoming A Supple Leopard and Ready to Run. He is also co-author (with Juliet) of the Wall Street Journal bestseller Deskbound. His latest book, Waterman 2.0, offers water-sport athletes a comprehensive guide to optimized movement and pain-free performance. Kelly and his work have been featured on 60 Minutes, The View, The Joe Rogan Experience, CBS Sports, Outside Magazine, Men's Health, Men's Journal and dozens of other podcasts, magazines, and books — including Tim Ferriss' The 4-Hour Body and Tools of Titans. On top of co-founding The Ready State, Kelly and Juliet also started San Francisco CrossFit and StandUpKids together. Founded in 2005, San Francisco CrossFit was the 21st CrossFit affiliate in the world. And StandUpKids is a non-profit dedicated to combating kids' sedentary lifestyles by bringing standing and moving desks to low-income public schools. To date, StandUpKids has converted 95,000 kids from sitting to standing. Earlier in their careers, Kelly and Juliet also co-founded a kayaking camp for children with HIV called Liquid. In his athletic career, Kelly paddled whitewater slalom canoe on the US Canoe and Kayak Teams. He lead the Men's Whitewater Rafting Team to two national titles and competed in two World Championships. In his free time, “KStar” likes to spend time with his wife, Juliet, and two daughters, Georgia and Caroline. He also loves to mountain bike, paddle, and sauna. And while Kelly claims to only “tolerate” the ice bath, according to Juliet he actually likes that, too. www.thereadystate.com

In this special episode of the Alloutcoach Podcast, I sat down with Donald Rattner, a renowned architect, speaker, lecturer, educator, and author of his new book "My Creative Space" who shares some unique research and detailed tips all of us can use in every field to spark, capture, and apply some of our most creative ideas. His insights truly break new ground in merging our left and right sides of the brain to integrate our analytic and creative types of thinking when and where it counts most! Discussion Highlights 1:00 - Inspiration for architecture and Background 3:25 - Definition of "Evidence-Based Design" (EBD) - research of how our space impacts our behaviors 6:11 - When are we most creative? 6:37 - Four different "chronotypes" of people and their peak times of creativity 7:22 - Most people's idea generation is highest at 9 am - 1 pm 8:26 - Blue color and natural light tied to solar cycle tied to improved idea generation 9:22 - Tip: Color-changing bulbs in your office to spark creativity 10:10 - Tip: Nigh-shift mode on smartphone 10:43 - Case study of no windows in office and solutions 12:40 - Analytical type thinking 16:22 - Biophilic Design and Hypothesis: Human Affinity for Natural Environment 19:19 - Traveling in Time and Space through Space you create 21:47 - Donald's commentary on using virtual backgrounds in remote meetings 24:18 - Our Brain's "Seesaw Effect" concept and its relation to creativity: Conscious vs. Unconscious Thinking, Finite Attention Span, etc. 28:00 - Significance of timely idea capture 28:21 - Tip: use waterproof note pads you can use in the shower for best idea capture 28:55 - Idea generation during sleep and capture 29:40 - Salvador Dali and Thomas Edison's tricks to quickly capture creative ideas 32:05 - Why Stress is the #1 Creativity Killer 33:14 - Creativity in absence of stress 34:00 - Culture and Organizational Policy 34:07 - How shape or position of furnishings at home or at business meetings impacts creativity 37:34 - Tips on stimulating creativity in business meetings 41:37 - Tip: whiteboard wall paint in the office space 43:42 - Research case study of the role of color on creativity from an art trade show in 2006 46:12 - Role of sound on creativity: 70 decibel magic number and white noise 48:45 - How should people use the book? 52:02 - Final takeaways - Space Matters --- Support this podcast: https://anchor.fm/alloutcoach/support

Tyler Forbes is an ultramarathon runner turned breathwork and cold therapy guru. After working  closely with Wim Hof 5 years ago, Tyler took his love for physiology and science and dug deep into the research of breathwork and cold therapy to understand how it can cure anxiety, heal the body naturally, and help you achieve your goals. He is now founder of Breathe Degrees, the first-of-a-kind center in San Diego that combines breathwork, cold therapy, and music to take people on a transformational journey. You don't want to miss this episode! In this episode you'll learn: Why Stress is actually a good thing How to breathe properly to overcome anxiety How cold therapy can help you achieve your goals Plus so much more!! And don't forget...  We only spread our message when you share this knowledge with others that need it so if you enjoy this episode please share it on your social and tag @zanderfryer, and don't forget to subscribe to the podcast on iTunes and give us a 5-star rating so you don't miss any other great episodes. For more info on Zander and Sh*t You Don't Learn In College go to:  www.zanderfryer.com

Episode 35 - Why STRESS is the cause of nearly every disease What goes through your mind when someone tells you they have a “hormone problem?” That they have some kind of Estrogen, Progesterone or Testosterone imbalance? Or, perhaps that their level of Thyroid hormones is off? Both are good guesses. However, right or wrong, when you hear about ANY type of hormone imbalance, I want you to start thinking about a different hormone gland. A gland that DIRECTLY influences both the reproductive system AND the Thyroid. One that is most likely involved in ANY hormone imbalance in the body: The Adrenal gland. Actually, you don’t have “an” adrenal gland… you have two. One sits atop your right kidney… the other your left. Together, these two small glands have ONE main function: To secrete hormones that help the body deal with stress. Now, if you’re alive in the year 2020 it’s probably safe to say you’re dealing with some type of stress. We all are. On this episode we look at HOW the adrenal glands respond to stress. Specifically, we talk about “The Stress Response" and what it does to your digestive system, reproductive system, cardiovascular system (heart), musculoskeletal system, and your nervous system. We then discuss how TOO MUCH stress is often THE cause of almost every chronic disease. Conditions such as GERD, IBS, Crohn’s disease, infertility, hot flashes, PMS, high blood pressure, neck pain, back pain, headaches, insomnia, ADHD, fibromyalgia and memory loss… ALL can be traced back to your body being “stuck” in The Stress Response mode. Understanding The Stress Response will go a LONG WAY towards helping you understand what is going on in your body. More importantly, it can help you begin to make changes… changes that will identify and correct the CAUSE of your health problems. Give this episode a good listen. Take notes if necessary… and share it with your family and friends. Also, if you haven’t already, please go to iTunes or Spotify and subscribe to the podcast and give us a rating. (Thanks!!!) To reach us directly, connect with us at www.Facebook.com/GetHealthyAlabama   * This podcast is for informational and educational purposes only. It is not intended to diagnose or treat any disease. Please consult with your health care provider before making any health-related changes.

Dr. David Rabin joins to show to talk about his revolutionary invention, Apollo, and how this device is being used to successfully address stress and psychological disorders in ways that conventional treatments can not. On today’s podcast, you will learn: Why Stress interferes in recovery outcomes. Why meditation and breath-work benefits are so short lived. How you can use wearable technology to remain in a relaxed state and beat stress before it beats you. How Dr. Rabin’s invention, the Apollo, is being used to address conditions resistant to conventional treatments like addiction, PTSD, depression, etc. Dr. David Rabin's Bio: Dr. David Rabin MD, PhD, a board-certified psychiatrist and translational neuroscientist, is the Chief Innovation Officer, Co-Founder, and Co-Inventor at Apollo Neuroscience; the first scientifically-validated wearable system to improve HRV, focus, sleep, and access to meditative states by delivering gentle layered vibrations to the skin. Dr. Rabin is helping to organize the world’s largest controlled study of psychedelic medicines in collaboration with colleagues at Yale, the University of Southern California, Mt. Sinai, and MAPS (Multidisciplinary Association of Psychedelic Studies) to determine the mechanisms of the dramatic therapeutic benefits observed following psychedelic-assisted psychotherapy in treatment-resistant mental illness. Learn more about Apollo and get a special 15% off! Go to Are toxic metals causing your fatigue and health issues? Find out by taking Wendy’s Heavy Metals Quiz at

Hi everyone! I went live on LinkedIn and Facebook last week and I enjoyed it so much that I am going to start going live everyday at 3:00 pm PT. I'll be having guests on each day to for conversations and even taking some Q&A. Last week I had Brandon Ball, the CEO of Starch Creative and he shared with us a story about an ad campaign he ran for Adidas and James Harden. I was also fortunate to be joined by Heather Monahan, and we talked about how the current times are creating new opportunities. Text me at (949) 298-2905 and let me know who you want to see join me live.Check out my latest Youtube video "Why Stress and Anxiety are Actually Uniting Us"https://www.youtube.com/watch?v=kg5JZ9RjMFU

On this episode of #ThePlaybook, Katie Couric, journalist and founder of Katie Couric Media, and Shelly Ibach, President & CEO of Sleep Number, share their thoughts on:[2:14] - Why “not needing sleep” is no longer a badge of honor thanks to shifting perspectives about sleep’s importance [7:51] - The values that have fueled Katie’s drive to make a positive impact on the world[10:58] - Why individualism is not only an important part of Shelly’s life, but Sleep Number’s mission to serve their customers[24:48] - Their two best pieces of advice to ensure that you live a happy lifeCheckout my latest YouTube video “Why Stress and Anxiety are Actually Uniting Us” https://youtu.be/kg5JZ9RjMFU

Why Stress? by Chris Kane

This week on Health Hustle TV / Radio, it is my pleasure to welcome Tom Leith. Aside from being my best mate, he is also a Chek Practitioner (3), gym owner, entrepreneur and holistic lifestyle coach. I love the topic that we discuss in this episode because it has had such an impact on my own life and many of my clients in the past. Q - Do you want a strong, healthy body and mind long-term? There are certain aspects of your health that you cannot ignore. The top aspect on that list is your stress levels. Why? Stress can take over in time like a plague and start to chip away at your happiness in every area of your life. As stress compounds (and it will if you don't become aware of managing it) it will inevitably send your hormones out of sync, which will affect the following negatively: Energy levels Sex drive Clarity of mind Ability to burn fat / build muscle Relationships Sleep Career Where does it come from? - EVERYWHERE; emotional, financial, stimulants, exercise, processed foods, lack of sleep, alcohol, electromagnetical, biomechanical and so on.... Today, stress overload is commonly recognised as Adrenal Fatigue or Chronic Fatigue Syndrome. The bad news: You can't escape it. The good news: You can manage it. During this episode you will hear us discussing different types of stress and some methods we both use as part of our own daily routines to manage it. This is a great episode if you want a greater understanding of your own body and the effect your lifestyle may be having on your health, energy and mind. Enjoy:

As your life gets bigger, stress only goes up, not down. Ken Course shares how to better manage yourself and how your stress is just fear manifested. The post Find Your Momentum Radio – Episode 14 – Why Stress is Just Fear Magnified appeared first on Explore Momentum.

A TV talk for Peace TV entitled Why Stress? by Sheikh Hussain Yee. This production is owned by Peace TV.