The biohacking movement has embraced a single unifying theory: hormesis - the idea that small amounts of stress make you stronger. This concept justifies ice baths, extended fasts, high-intensity interval training, cold showers, and elaborate morning routines involving deliberate suffering.

But what if this foundational theory is fundamentally flawed?

In Episode 23 of The Metabolic Revolution, Dr. Steve Presciutti dismantles hormesis from its industrial propaganda origins to its modern misapplications.

The Dark Origins of Hormesis

The concept of hormesis didn't emerge from longevity research. It came from toxicology. Around 1950, the petroleum, chemical, and nuclear industries began aggressively promoting the idea that low doses of toxic substances were actually beneficial. This wasn't science; it was public relations designed to justify environmental contamination during an era when the public was becoming concerned about nuclear fallout.

Hans Selye's General Adaptation Syndrome

Stress researcher Hans Selye identified three stages of stress response: Alarm, Resistance, and Exhaustion. The biohacking community celebrates the Resistance stage, the body adapting to cope with stress, while ignoring that this adaptation comes at the cost of optimal function and eventually leads to Exhaustion.

Critically, Selye proved that ALL stressors draw from the SAME adaptive pool. Your HPA axis cannot distinguish between a cold plunge and a bear attack. Every deliberate stressor depletes the same reserves already drained by modern life's chronic stress burden.

Cold Exposure: The Evidence

Research consistently shows that chronic cold exposure:

• Suppresses thyroid hormone conversion (T4 to T3)
• Elevates reverse T3 (metabolic braking)
• Reduces testosterone production in both sexes
• Lowers resting metabolic rate through adaptive thermogenesis

The acute norepinephrine spike celebrated by cold exposure advocates is simply a stress response... the body perceiving a life-threatening situation and mobilizing resources to survive.

The Alternative: Support Over Stress

The bioenergetic model offers a complete alternative to hormesis:

• Eat adequate calories (2,500+ for metabolic restoration)
• Prioritize carbohydrates for efficient energy production
• Seek warmth rather than cold
• Sleep 8-9 hours nightly
• Remove actual stressors rather than adding deliberate ones
• Move gently and joyfully

As Ray Peat summarized: "It's important to minimize low-level stressors and injuries, and to optimize the protective factors, such as light, carbohydrate, thyroid hormone, carbon dioxide, and a sense of meaningful future."

Key Studies & Sources Referenced

1. Peat, R. (2017). "From 'heroic medicine' to 'hormesis': First deny that harm is done." Ray Peat's Newsletter, November 2017.
2. Selye, H. (1956). The Stress of Life. McGraw-Hill. [General Adaptation Syndrome]
3. Thayer, K.A., et al. (2005). "Fundamental flaws of hormesis for public health decisions." Environmental Health Perspectives, 113(10), 1271-1276.
4. Keys, A., et al. (1950). The Biology of Human Starvation. University of Minnesota Press. [Minnesota Starvation Experiment]
5. Feldman, J. (2020). "Hormesis Part 1: Does Stress Make You Stronger?" and "Hormesis Part 2: Flawed Research and Harmful Misapplications." Jay Feldman Wellness.
6. Kaiser, J. (2003). "Hormesis: Sipping from a poisoned chalice." Science, 302(5644), 376-379.
7. Axelrod, D., et al. (2004). "'Hormesis'—an inappropriate extrapolation from the specific to the universal." International Journal of Occupational and Environmental Health, 10(3), 335-339.

You're eating perfectly. Temperature rising. But still can't sleep? Still anxious? Still cold? The problem isn't your food... it's your LIGHT. And it's destroying your thyroid every single day.

This episode goes beyond nutrition to expose the invisible metabolic poison surrounding you right now. If you've been "doing everything right" and still struggling, this is your missing piece.

The Research They're Not Telling You:

📊 JAMA Network Open Study (88,905 adults, 9.5-year follow-up): Those in the brightest nighttime environments had 56% higher risk of heart failure and 47% higher risk of heart attack. Not sleep duration—light exposure specifically.

🧬 The Cortisol-Melatonin-Thyroid Triangle: Blue light after sunset suppresses melatonin, elevates cortisol, and directly inhibits T4→T3 conversion. You're sabotaging your thyroid every time you scroll at night.

🪰 Drosophila Lifespan Study: 10-12 hours of daily blue light exposure caused 50%+ reduction in lifespan and neurodegeneration. Modern office workers easily exceed these exposures from LEDs and screens.

👁️ UCL Vision Study: Just 3 minutes of 670nm red light daily for 2 weeks significantly improved declining vision in adults over 40 by enhancing mitochondrial ATP production.

⚡ Blood Glucose Study (Journal of Biophotonics): 15 minutes of red light on the back reduced post-meal blood glucose by 27.7%... by boosting mitochondrial glucose utilization. Light literally changes how your cells use fuel.

🧠 Mental Health Study (86,772 adults): Higher nighttime light exposure = significantly increased depression, anxiety, PTSD, bipolar disorder, and self-harm. Bright daylight = 20% lower depression risk.

What You'll Learn:

• Why morning sunlight is free thyroid optimization (and why you can't get it through windows)
• The complete circadian protocol: morning, daytime, evening, and sleep environment
• How your devices are metabolic poison after sunset
• Why typical "sleep hygiene" advice fails without light optimization
• The estrogen-circadian connection (callback to Episode 21)

Your Action Steps:

1. Tomorrow morning: Get outside within 30 minutes of waking—10 minutes minimum, no sunglasses
2. Tonight: Put on blue-blocking glasses after sunset (we recommend Vivarays for quality)
3. Make your bedroom truly dark. Cover every LED indicator
4. Download our circadian protocol guide at biosparkhealth.com

Ready to implement this with personalized support? Our Energy Reset Essentials course ($39) includes complete circadian optimization protocols alongside nutrition and stress management. Get it at biosparkhealth.com/energy-reset

Next Episode Preview: The Hormesis Deception: why ice baths, 48-hour fasts, and chronic cold exposure are aging you rapidly while biohackers call it "optimization." Prepare to have everything you've heard demolished.

Remember: Your body isn't broken. Your light environment is. Fix the light, and watch your metabolism transform.

This is educational content only. Work with a healthcare provider who understands metabolic health.

You came to the right place. Let's talk.

The biochemistry, mechanisms, and research the pharmaceutical industry doesn't want you understanding. This is the science behind why PMS isn't normal.

Biospark Health researchers Sarah Chen (metabolic biochemistry) and Marcus Thompson (evolutionary biology) dismantle every PMS myth with hard science and documented research.

This Isn't Theory. It's Biochemistry:

🔬 The Q10 Enzyme Catastrophe: For every degree your temperature drops below 98.6°F, enzyme function decreases exponentially. At 97°F your progesterone-synthesizing enzymes operate at 70% capacity. At 96.5°F? About 50%. This is why you can't make hormones.

🧬 The Pregnenolone Steal Explained: When chronic stress is high, your body literally steals the building block of progesterone to make cortisol instead. Every woman doing keto + fasting + CrossFit is forcing this hormonal catastrophe. The biochemistry is clear.

⚡ The Thyroid-Estrogen Vicious Cycle: Estrogen increases thyroid-binding proteins → less free T3 available → lower metabolism → impaired liver estrogen clearance → more estrogen dominance → worse thyroid suppression. Complete mechanistic breakdown of the trap.

🔥 The PUFA-Aromatase Connection: Polyunsaturated fats increase aromatase enzyme activity that converts testosterone to estrogen. PUFA half-life in tissue: 600-680 days. You're carrying years of estrogen-producing poison.

💊 Why Birth Control Destroys Metabolism: Synthetic progestins are NOT bioidentical progesterone. They suppress natural production, lower thyroid function, reduce body temperature, increase inflammation, and leave the underlying dysfunction untreated for years.

Complete Research Breakdown:

• Dr. Katharina Dalton's progesterone-IQ studies (35-point IQ difference)
• Ray Peat's estrogen-as-stress-hormone framework
• Jay Feldman & Mike Fave on T3 suppression from low-carb diets
• Endotoxin-aromatase activation pathways
• The inflammatory prostaglandin cascade from PUFAs
• Temperature-enzyme function Q10 coefficient studies

Practical Protocols with Exact Numbers: Temperature targets, calorie minimums, carb-to-protein ratios, supplement dosages, PUFA elimination strategy, raw carrot salad mechanism, timeline expectations month-by-month.

Who This Is For:

• Women who want the deep science behind hormone optimization
• Anyone told "PMS is just normal"
• Practitioners who need to understand mechanisms
• People who love biochemistry and want the complete picture
• Anyone in our Women's Generational Health Program wanting to understand WHY

The Bottom Line: Birth control profits from your suffering. We profit from your understanding. This is the research-heavy breakdown that turns PMS from mystery into mechanism.

Transform Your Hormonal Health: 

→ Women's Generational Health Program: biosparkhealth.com/generations 

→ Metabolic Fertility Guide: biosparkhealth.com/fertility

Your PMS is a metabolic problem with a metabolic solution.

"PMS is normal." That's what they told Rebecca for 20 years. Pop some Midol and deal with it. But cramps, mood swings, and bloating aren't "just hormones." They're metabolic dysfunction.

Body temperature: 96.4°F. Progesterone barely detectable. Estrogen through the roof. Three months after restoring her metabolism and raising her temp to 98.6°F? Zero PMS symptoms. Lost 22 pounds. Got her life back.

Dr. Steve Presciutti exposes why millions of women accept monthly hell as "normal" while the real cause goes completely ignored: you cannot produce adequate progesterone when your metabolism is suppressed.

The Devastating Truth:

• Severe PMS isn't hormonal - it's an energy crisis
• Birth control doesn't regulate hormones - it suppresses them
• Your "perfect" labs mean nothing if your cells can't produce energy
• The medical system profits from managing symptoms instead of fixing the root cause

You'll Discover: 🔥 Why Ray Peat called estrogen a "stress hormone" - not a female hormone - and how this reframes everything about women's health

🔥 The Katharina Dalton Research: Women with adequate progesterone during pregnancy had babies with 130 IQ vs. 95 IQ with deficiency - 35 IQ points determined by maternal metabolism

🔥 How polyunsaturated fats (PUFAs) increase aromatase activity → more estrogen production → worse PMS every month

🔥 The "pregnenolone steal" - why chronic stress literally robs your body of progesterone to make cortisol instead

🔥 Why birth control shuts down your natural hormone production and creates metabolic suppression that's worse than the original problem

🔥 The raw carrot salad protocol that binds both endotoxin AND excess estrogen (double hormone-balancing action)

The Integration Episode: This episode connects EVERYTHING we've covered - thyroid function (Ep 10), fertility restoration (Ep 19), gut health and endotoxin (Ep 3), sugar as cellular fuel (Ep 4), the fasting trap (Ep 9), the exercise deception (Ep 8), PUFA poison (Ep 1), and the protein paradox (Ep 7).

Your PMS isn't about your hormones. It's about cellular energy production.

Your Action Steps:

1. Take your temperature tomorrow morning (before getting out of bed) - target 98.6°F
2. Eliminate seed oils from your kitchen immediately
3. Start the raw carrot salad protocol daily
4. Download the free Women's Generational Health Guide at biosparkhealth.com/generations - because metabolic dysfunction doesn't start in your 30s, it starts in childhood and gets passed down
5. Get the complete Metabolic Fertility Guide at biosparkhealth.com/fertility - the same metabolic restoration that fixes PMS also restores fertility naturally

This is educational content only. Work with a healthcare provider who understands metabolic health before making changes.

Research Citations:

• Katharina Dalton's progesterone and IQ research: Women with adequate progesterone during pregnancy had offspring with average IQ scores of 130, while those with deficient levels had children averaging 95 IQ
• Ray Peat's work on estrogen as a stress hormone and its effects on thyroid function, water retention, glucose metabolism, and serotonin elevation

Metabolic Revolution Deep Dive - Episode 20.1: How You BREATHE Effects Your Metabolism

Sarah Chen and Marcus Thompson dissect the biochemistry behind the most counterintuitive health insight of the decade: you're not oxygen-starved, you're carbon dioxide-depleted.

This research discussion unpacks the molecular mechanisms showing why chronic hyperventilation creates cellular hypoxia despite normal blood oxygen—and why it's destroying your metabolism, thyroid function, and mental health.

What You'll Learn:

• The Bohr Effect at the molecular level – How Christian Bohr's 1904 discovery explains why hemoglobin won't release oxygen to your tissues when carbon dioxide is too low, creating cellular suffocation despite "normal" oxygen saturation

• Alkalosis cascade mechanics – Why hyperventilation reduces cerebral blood flow by up to 40%, triggers spontaneous nerve firing, and elevates stress hormones that suppress metabolism

• The thyroid-breathing connection – How carbon dioxide deficiency creates functional hypothyroidism even with "normal" labs, and why temperature rises when breathing is corrected

• Buteyko method biochemistry – The physiological mechanisms behind Dr. Konstantin Buteyko's 1950s Soviet research on respiratory retraining and carbon dioxide tolerance

• Carbogen therapy research – Historical evidence from 1930s-1960s showing dramatic anxiety resolution from therapeutic carbon dioxide administration

• Mouth breathing pathology – Why nasal breathing produces nitric oxide, adds necessary resistance, and prevents the metabolic devastation of chronic mouth breathing

• Clinical integration protocols – How combining breathing optimization with pro-metabolic nutrition creates synergistic metabolic restoration through enhanced carbon dioxide production and retention

Sarah and Marcus synthesize decades of research from Ray Peat and Patrick McKeown's athletic breathing work into actionable biochemistry. This isn't breath work trends... it's cellular physiology that's been ignored for 70 years.

Master your cellular oxygenation: Download our complete Carbon Dioxide Revolution protocol at biosparkhealth.com/co2

**For educational purposes only. This content does not constitute medical advice.**

Episode 20: The CO₂ Secret - Why You're Suffocating Your Cells

Your cells are starving for oxygen. Not because you're not breathing enough, but because you're breathing too much.

Everything you've been taught about breathing is backwards. Take a deep breath? Wrong. Breathe deeply when stressed? Making it worse. More oxygen equals better health? Not even close.

The truth: carbon dioxide isn't waste your body's trying to eliminate. It's essential for oxygen delivery to your cells. Without adequate CO₂, your hemoglobin holds oxygen too tightly and won't release it to your tissues. This is called the Bohr Effect, discovered in 1904 by Christian Bohr, and it changes everything about how you should breathe.

When you chronically hyperventilate (which most people do without realizing it), you blow off CO₂. Lower CO₂ means your cells become hypoxic, oxygen-starved, despite breathing constantly. The result? Suppressed thyroid function. Plummeting body temperature. Chronic anxiety. Insomnia. Brain fog. Infertility. All from a breathing pattern you didn't even know you had.

In this episode, you'll discover:

• Why your anxiety might be a CO₂ deficiency, not a psychological problem
• The 30-second test that predicts your metabolic health better than most blood work (the control pause)
• How mouth breathing during sleep destroys your metabolism every single night
• Why "deep breathing" advice from yoga and meditation apps is metabolically counterproductive
• The connection between CO₂, thyroid function, and body temperature that nobody talks about
• Ray Peat's revolutionary research showing CO₂ as a protective, anti-inflammatory regulatory molecule
• The Buteyko Method breathing protocol that fixes chronic hyperventilation
• Why a simple piece of medical tape on your mouth at night might transform your sleep quality, energy, and morning temperature
• How breathing retraining fixed Rachel's panic attacks, Michael's insomnia, and Jennifer's "treatment-resistant" hypothyroidism

The Research Behind This Episode:

Dr. Steve references the Bohr Effect (Christian Bohr, 1904), which demonstrates that hemoglobin's oxygen release is directly dependent on CO₂ concentration. He draws extensively on Ray Peat's bioenergetic research emphasizing CO₂ as "one of the most important regulatory and adaptive substances" in the body, with anti-inflammatory and protective effects. The episode also covers the Buteyko breathing method, developed by Dr. Konstantin Buteyko in the 1950s, which systematically retrains breathing patterns to normalize CO₂ levels and reverse hyperventilation-related diseases.

If you can't comfortably hold your breath for 40+ seconds after a normal exhale, your metabolism is suppressed. Your cells are in chronic hypoxia. And this single dysfunction could be the missing piece in your energy, fertility, thyroid function, and temperature optimization.

Fix your breathing, and you create the foundation for everything else to work.

Action Steps: Download the complete CO₂ Revolution Guide with breathing protocols, troubleshooting guides, and the full science at biosparkhealth.com/co2. Start with the control pause test today.

This podcast provides educational information only, not medical advice. Consult your healthcare provider before making changes to breathing patterns, especially if you have respiratory conditions.

The $21 billion fertility industry doesn't want you to understand enzyme kinetics. 

Biospark Health research assistants Sarah Chen (metabolic biochemistry) and Marcus Thompson (evolutionary biology) dismantle the fertility industry with 68 minutes of hard biochemistry, documented research, and mechanisms your reproductive endocrinologist never learned.

This isn't theory. This is documented science that explains why 300+ women in our practice conceived naturally after being told they were infertile.

THE RESEARCH THAT CHANGES EVERYTHING

🔬 The Q10 Coefficient Bombshell
Basic enzyme kinetics: For every 10°C temperature change, reaction rates double or triple (Q10 = 2-3). At 97°F body temperature, progesterone-synthesizing enzymes operate at 70% capacity. At 96.5°F? About 50% capacity. You're trying to make babies with half your hormone machinery offline. Not theory—thermodynamics.

🧬 The Pregnenolone Steal (Documented)
When cortisol demand is high, your body literally diverts pregnenolone—the mother of all steroid hormones—away from progesterone production toward cortisol production. Same raw material, different end product based on metabolic stress. Every woman doing keto + fasting + CrossFit is creating this biochemical catastrophe. The mechanism is established; the fertility industry just ignores it.

📊 The Katharina Dalton IQ Studies
Dr. Dalton tracked thousands of pregnancies in the mid-20th century. Findings: Women with adequate progesterone during pregnancy had children with average IQ of 130. Women with progesterone deficiency had children averaging 95 IQ. Same genetics, same families—35 IQ points difference based solely on maternal metabolic state. Published, documented, buried.

⚡ The Thyroid-Progesterone Cascade (Biochemical Law)
Active thyroid hormone (T3) is absolutely essential for corpus luteum function. The corpus luteum produces progesterone. No T3 = no ATP = no progesterone = no pregnancy. Women with subclinical hypothyroidism (TSH >2.5) have double the miscarriage rate of women with optimal thyroid function (TSH <2.0). Multiple studies confirm this; conventional ranges ignore it.

🔬 The PUFA Mitochondrial Disaster
Peer-reviewed studies show women with higher linoleic acid (omega-6 PUFA) in follicular fluid have lower IVF fertilization rates and lower implantation rates. Mechanism: PUFAs incorporate into mitochondrial membranes, undergo lipid peroxidation, generate reactive oxygen species, impair ATP production. Egg cells contain 100,000-600,000 mitochondria. When those membranes are built from unstable fats, egg quality collapses. Half-life of linoleic acid in adipose tissue: 600 days. You're carrying years of metabolic poison.

📈 The Minnesota Starvation Experiment (1944)
When researchers put men on 1,600 calories daily, they documented complete reproductive hormone shutdown, obsessive food thoughts, depression, and metabolic suppression. Many women "optimizing" their health eat less than this while exercising intensely. Then wonder why they can't conceive. The research is 80 years old; we're still ignoring it.

REMEMBER

Your ovaries aren't old.
Your eggs aren't bad.
Your body isn't broken.
Your metabolism is suppressed.

Fix the cellular energy production, and fertility follows naturally.

Educational content only. Work with a qualified healthcare provider before implementing protocols. Companion to Dr. Presciutti's Episode 19 - listen to both for complete understanding.

🌡️ Temperature > Lab Work | 🔬 Biochemistry > Belief | 🔥 Metabolism > Medication | 👶 Results > Revenue

The revolution continues. You came to the right place.

"Unexplained infertility." That's what they told Sarah after $50K in treatments failed. But her ovaries weren't old. Her metabolism was cold.

Body temperature: 96.8°F. Doing everything "right" - keto, fasting, CrossFit 5x/week. Four months after eating MORE food and raising her temp to 98.4°F? Pregnant naturally at 39.

Dr. Steve Presciutti exposes why the $21 billion fertility industry is treating symptoms while ignoring the root cause: you cannot make progesterone when your body temperature is too low.

The Devastating Truth:

• PCOS isn't a disease - it's undiagnosed hypothyroidism
• Keto + fasting + HIIT = the fertility destruction trifecta
• Your "perfect" labs mean nothing if your temp is 96°F
• The fertility industry profits from your metabolic ignorance

You'll Discover: 🔥 Why enzyme function below 98°F prevents progesterone synthesis (basic biochemistry the fertility industry ignores)

🔥 The Katharina Dalton Research: Women with adequate progesterone had babies with 130 IQ vs. 95 IQ with deficiency - 35 IQ points from maternal metabolism

🔥 How seed oils (PUFAs) suppress thyroid → lower progesterone → infertility at the cellular level

🔥 Why intermittent fasting recreates the Minnesota Starvation Experiment (destroying your fertility while you think you're "optimizing")

🔥 The calcium-phosphorus ratio that traditional cultures used for fertility (and modern diets completely miss)

🔥 Why that CrossFit athlete gained 15 pounds, cut training by 50%, tripled calories, and got pregnant after 6 years of "unexplained infertility"

Real Transformations:

• Lisa, 28: "PCOS" diagnosis, metformin for 6 years. Temp 96.9°F → 98.1°F. Pregnant month 4. No drugs.
• Amanda, 32: Period gone 18 months. Temp 96.2°F. Ate 3,000 cals, stopped CrossFit. Period returned month 4, pregnant month 6.
• 300+ women in our practice conceived naturally after being told they were infertile

The Integration Episode: This episode connects EVERYTHING we've covered - temperature (Ep 10), thyroid function, gut health (Ep 3), sugar as fuel (Ep 4), the fasting trap (Ep 9), exercise deception (Ep 8), PUFA poison (Ep 1), protein paradox (Ep 7), and the Minnesota Starvation Experiment (Eps 15-17).

Your fertility isn't about your ovaries. It's about cellular energy production.

Warning: This episode will make you furious about the advice you've been given. It will also give you hope that your body isn't broken - it's just cold and tired. And both are fixable.

If you've been diagnosed with:

• Unexplained infertility
• PCOS
• Premature ovarian failure
• Low progesterone
• Hypothalamic amenorrhea
• Poor egg quality
• Recurrent miscarriage

...this episode will change your life.

Your Action Steps:

1. Take your temperature tomorrow morning (before getting out of bed)
2. Stop fasting immediately
3. Eat breakfast (eggs, fruit, toast with butter)
4. Download the Metabolic Fertility Guide at biosparkhealth.com

Next Episode Preview: The CO₂ Secret - Why improper breathing is suffocating your cells, suppressing your thyroid, and destroying your fertility. Hold your breath right now - can't make it 20 seconds? Your metabolism is suppressed. We're fixing it next week.

Remember: Your ovaries aren't old. Your eggs aren't bad. Your body isn't broken. Your metabolism is suppressed. Fix the energy production, and fertility follows naturally.

This is educational content only. Work with a healthcare provider who understands metabolic health before making changes.

You came to the right place. Let's talk.

biosparkhealth.com

Could the root cause of your chronic fatigue, autoimmune disease, or even heart condition be hiding in your mouth? In this deep dive episode, we uncover the terrifying research showing that 70-90% of all chronic medical issues originate from oral pathology. We expose the buried work of Dr. Weston Price and the modern validation by Dr. Boyd Haley, whose lab found 100% of root canal teeth are toxic, blocking cellular energy production by 93%. Discover the shocking link between root canals and heart disease (the #1 cause of heart attacks) and the stunning statistic that 96% of cancer patients have a hidden dental infection on the same meridian as their tumor. We explore the silent epidemic of jawbone cavitations, the neurotoxic truth about fluoride, and why mineral metabolism - not just sugar - is the key to preventing cavities. This is the paradigm-shifting information your doctor and dentist never told you. If you have unresolved health issues, this episode is non-negotiable.

"Why Your Teeth Are the Window to Your Metabolism"

Shocking revelation: 70-90% of chronic diseases originate in your mouth. Dr. Steve Presciutti exposes the hidden connection between dental health and metabolic dysfunction, revealing why root canals may be the #1 cause of heart attacks and how chronic dental infections are destroying your energy production at the cellular level. Discover the University of Kentucky research showing 100% of root canal teeth are toxic, the cancer-dental connection affecting 96% of patients, and why fluoride may be damaging your metabolism. Plus: Dr. Presciutti's personal transformation story from chronic dental issues to vibrant health through bioenergetic protocols. Learn the cone beam scan technology revealing hidden infections, biological dentistry solutions, and the vitamin K2 breakthrough for dental health. Essential listening for anyone with chronic fatigue, autoimmune conditions, or unexplained health issues.