Should you stop eating fruit after 40? In this solo episode, Leah Vachani — Certified Nutritionist, Menopause Specialist, and Metabolism Coach — answers the question she hears on nearly every coaching call right now.Using what hibernating bears reveal about insulin resistance as a survival feature, what our ancestors actually did with fruit, and how declining estrogen changes the metabolic equation, Leah walks through a clear six-rule framework for eating fruit in perimenopause and menopause.Topics covered:Why "is modern fruit sweeter?" is the wrong questionThe bear story — and why insulin resistance can be a feature, not a bugWhy our ancestors ate fruit on a seasonal rhythmWhy estrogen decline changes your glucose response to fruitThe six-rule framework for eating fruit after 40How to use CGM data to write your own personal rules📖 Read the full deep-dive article: Is Fruit Healthy After 40? https://leahvachani.com/post/is-fruit-healthy-after-40-perimenopause-blood-sugar 🎧 Full show notes: https://leahvachani.com/post/is-fruit-healthy-after-40-054 🔥 Resources/Links Mentioned:

🎙️ Submit YOUR podcast question here or via written format here.

💌 Leah's Mailing List

💚 FullScript Dispensary (My community gets a 15% discount!)

💚 AG1 Greens - With my special link, you will receive an exclusive subscription introductory offer worth $205 for only $79!

Connect with Leah...

✨ Follow Leah on Instagram for more value-packed content, tips, and lots of laughs! ⁠ ⁠

✨ Subscribe to Women Aging Powerfully on YouTube for more free content. ⁠

✨ Join the free Women Aging Powerfully Facebook Community

✨ Listen to the Women Aging Powerfully Podcast

✨ Lose that stubborn belly weight, reclaim your energy ALL day, sleep better, and feel amazing with Leah's signature course

The information provided during this podcast is for educational purposes only. The speaker may be a licensed medical professional and may present case studies of actual patients or refer to patients' treatment during the program. Please be reminded that the Scope of Practice for Holistic Nutrition Professionals prevents us from diagnosing, preventing, treating, curing, prescribing, managing, or healing disease. Holistic Nutrition Professionals are not licensed in any state and work with clients, not patients.

If willpower keeps letting you down around food, this conversation is going to feel like an exhale. Emotional eating expert Tricia Nelson joins Leah for a real, honest look at why most diets fail, how to tell the difference between emotional eating and food addiction, and what to actually do about it. From her PEP test to the 24 personality traits underneath every binge, Tricia hands you a completely new way to think about why you eat the way you eat — and what real healing actually looks like.

In This Episode We Cover

• How Tricia first realized she was an emotional eater (the sister story everyone relates to)

• Why avoiding tempting foods isn't a real strategy in modern life

• Emotional eating vs. food addiction: where you might fall on the spectrum

• The three real drivers of overeating: emotions, stress, and habit

• Why nighttime eating is so common (and what's actually driving it)

• Tricia's PEP test — Painkiller, Escape, Punishment

• The 24 personality traits behind emotional eating

• 
  
• Why people-pleasing leads straight to the I-deserve-it binge

• • The real solution: slowing down, three-meal magic, and community
  • Why support isn't shameful — it's the fastest way through

  Resources from the Episode

  • Tricia's website and free emotional eating quiz: healyourhunger.com

  • Tricia's TEDx talk (over 2 million views): Emotional Eating: What if Weight Loss Isn't about the Food?

  • Tricia's book: Heal Your Hunger: 7 Simple Steps to End Emotional Eating Now

  • Tricia's podcast: Confessions of a Binge Eater

    Tricia on Instagram: @tricianelson_

  Resources/Links Mentioned:

  🎙️ Submit YOUR podcast question here or via written format here.

  💌 Leah's Mailing List

  💚 FullScript Dispensary (My community gets a 15% discount!)

  💚 AG1 Greens - With my special link, you will receive an exclusive subscription introductory offer worth $205 for only $79!

  Connect with Leah...

  ✨ Follow Leah on Instagram for more value-packed content, tips, and lots of laughs! ⁠ ⁠

  ✨ Subscribe to Women Aging Powerfully on YouTube for more free content. ⁠

  ✨ Join the free Women Aging Powerfully Facebook Community

  ✨ Listen to the Women Aging Powerfully Podcast

  ✨ Lose that stubborn belly weight, reclaim your energy ALL day, sleep better, and feel amazing with Leah's signature course

  The information provided during this podcast is for educational purposes only. The speaker may be a licensed medical professional and may present case studies of actual patients or refer to patients' treatment during the program. Please be reminded that the Scope of Practice for Holistic Nutrition Professionals prevents us from diagnosing, preventing, treating, curing, prescribing, managing, or healing disease. Holistic Nutrition Professionals are not licensed in any state and work with clients, not patients.

In this solo episode, Leah unpacks one of the most confusing questions in women's metabolic health right now: is keto actually bad for women in menopause?

Drawing from the work of Dr. Ben Bikman, Dr. Lisa Mosconi, Dr. Jason Fung, Dr. Mindy Pelz, and Dr. Ralph DeFronzo, Leah breaks down what keto actually is (and isn't), why this conversation matters more in midlife than at any other stage, and the middle-path framework she uses with her clients to get the benefits without the burnout.

WHAT YOU'LL LEARN

• What keto actually is, in plain language

• Why insulin resistance gets worse as estrogen declines

• How ketones may help fuel the menopausal brain

• When strict keto can backfire (cortisol, thyroid, stress)

• Why metabolic flexibility beats metabolic rigidity

• A practical framework you can start using this week

PROGRAMS & RESOURCES MENTIONED

• CGM Metabolic Makeover program

We've been told for decades to build our diets around carbohydrates. But what does the science actually say — and does the answer change for women going through perimenopause and menopause? In this solo episode, Leah Vachani unpacks the history of the low-fat movement, explains what carbohydrates do in the body and why insulin is the hormone you need to understand, and dives deep into how declining estrogen changes your carb metabolism in ways most doctors never explain. Drawing on research from Dr. Ben Bikman, Dr. Robert Lustig, Dr. Jason Fung, Dr. Lisa Mosconi, Dr. Ralph DeFronzo, and Dr. Mindy Pelz, this episode offers a clear, practical framework for how to eat in a way that actually works with your hormonal reality — not against it.

In This Episode

• The history of the diet-heart hypothesis and how Ancel Keys shaped decades of nutrition advice

• Why carbohydrates are not classified as an essential nutrient

• How glucose, insulin, and fat storage are connected

• How estrogen acts as an insulin sensitizer — and what happens when it declines

• ZOE PREDICT study: why post-menopausal women have dramatically higher blood sugar responses to the same meals

• Dr. Lisa Mosconi's brain imaging research on glucose metabolism and the menopausal brain

• Why brain fog, 2am waking, hot flashes, and cravings can all have a blood sugar component

• A tiered carb framework: ketogenic / low-carb / moderate-carb — with actual numbers

• The kindling vs. log analogy for understanding metabolic fuel switching

• Which lab markers to ask for — and why fasting insulin matters more than fasting glucose

• How CGMs make all of this personal and actionable

• Teaser: next week's episode — Is ketosis bad for women in perimenopause and menopause?

 Get the full show notes here.

🔥 Resources/Links Mentioned:

🎙️ Submit YOUR podcast question here or via written format here.

💌 Leah's Mailing List

💚 FullScript Dispensary (My community gets a 15% discount!)

💚 AG1 Greens - With my special link, you will receive an exclusive subscription introductory offer worth $205 for only $79!

Books

Why We Get Sick — Dr. Ben Bikman (2020)

Fat Chance — Dr. Robert Lustig (2012)

Metabolical — Dr. Robert Lustig (2021)

The Obesity Code — Dr. Jason Fung (2016)

The Menopause Brain — Dr. Lisa Mosconi (2024)

The XX Brain — Dr. Lisa Mosconi (2020)

Grain Brain — Dr. David Perlmutter (2013)

Fast Like a Girl — Dr. Mindy Pelz (2022)

Connect with Leah...

✨ Follow Leah on Instagram for more value-packed content, tips, and lots of laughs! ⁠ ⁠

✨ Subscribe to Women Aging Powerfully on YouTube for more free content. ⁠

✨ Join the free Women Aging Powerfully Facebook Community

✨ Listen to the Women Aging Powerfully Podcast

✨ Lose that stubborn belly weight, reclaim your energy ALL day, sleep better, and feel amazing with Leah's signature course

The information provided during this podcast is for educational purposes only. The speaker may be a licensed medical professional and may present case studies of actual patients or refer to patients' treatment during the program. Please be reminded that the Scope of Practice for Holistic Nutrition Professionals prevents us from diagnosing, preventing, treating, curing, prescribing, managing, or healing disease. Holistic Nutrition Professionals are not licensed in any state and work with clients, not patients.

After a celiac diagnosis forced her to rethink everything she ate, Anna Vocino didn't just figure out how to feed herself — she built a food company. Today she's the founder of Eat Happy Kitchen, a bestselling cookbook author, and co-host of the Fitness Confidential podcast, and she's spent years helping others find joy in eating well without sacrificing flavor.In this conversation, Anna and Leah dig into low-carb strategies, the truth behind food labels, what happens to insulin sensitivity when estrogen declines, and the emotional complexity of changing how you eat during midlife.

What We Cover

• Anna's story: from celiac diagnosis to clean food entrepreneur
• Why insulin resistance increases as estrogen declines — and what to do about it
• Simple low-carb swaps for pasta, rice, pizza, and comfort food classics
• The 30-to-60-day taste bud reset and why it's worth the discomfort
• Meal planning strategies that hold up on real, tired weeknights
• How to read food labels — and what brands are legally allowed to hide
• Why "net carbs" can be misleading and what to focus on instead
• The emotional and cultural relationship women have with food during midlife
• Navigating wine, celebrations, and social eating without guilt
• Voting with your wallet and supporting clean food brands

Full show notes here

🔥 Resources/Links Mentioned:

Eat Happy Kitchen

Anna's Cookbooks: Eat Happy | Eat Happy Too | Eat Happy Low Carb Italian | Eat Happy Cocktail Hour (2026)

Connect with Anna on her website

Anna on Instagram @annavocino

Chlorella supplement mentioned by Leah | code 'LEAHV' to save 20%

🎙️ Submit YOUR podcast question here: https://www.speakpipe.com/LeahVachani or via written format here.

💌 Leah's Mailing List: https://leahvachani.com

💚 FullScript Dispensary: https://us.fullscript.com/welcome/lvachani (My community gets a 15% discount!)

Connect with Leah...

✨ Follow Leah on Instagram for more value-packed content, tips, and lots of laughs! ⁠ https://www.instagram.com/leahvachani/ ⁠

✨ Subscribe to Women Aging Powerfully on YouTube for more free content. ⁠ https://www.youtube.com/@WomenAgingPowerfully

✨ Join the free Women Aging Powerfully Facebook Community: https://www.facebook.com/groups/womenagingpowerfully

✨ Listen to the Women Aging Powerfully Podcast: https://leahvachani.com/podcast

✨ Lose that stubborn belly weight, reclaim your energy ALL day, sleep better, and feel amazing with Leah's signature course: https://leahvachani.com/cgm-reset-register-now

The information provided during this podcast is for educational purposes only. The speaker may be a licensed medical professional and may present case studies of actual patients or refer to patients' treatment during the program. Please be reminded that the Scope of Practice for Holistic Nutrition Professionals prevents us from diagnosing, preventing, treating, curing, prescribing, managing, or healing disease. Holistic Nutrition Professionals are not licensed in any state and work with clients, not patients.

What's hiding in your makeup bag? Board-certified nurse practitioner and Crunchi co-founder Melanie Petschke breaks down how everyday beauty products may be worsening your perimenopause and menopause symptoms — and what you can actually do about it.In This Episode

• Why the U.S. cosmetics industry is significantly under-regulated — and what MoCRA did (and didn't) change
• The most problematic ingredient categories: fragrance, preservatives, PEGs, talc, and chemical sunscreens
• How endocrine disruptors (xenoestrogens) affect women in perimenopause and menopause specifically
• The concept of 'body burden' — and why cumulative exposure is the piece most people miss
• How to read labels and identify greenwashing without a chemistry degree
• The EWG Verified badge as the most reliable consumer shortcut currently available
• How to transition to cleaner products without starting from scratch or breaking the bank

[00:00] Introduction

[02:15] Melanie's origin story — how pregnancy sparked a mission

[06:30] How U.S. cosmetics regulation works (and why that's a problem)

[11:00] The most concerning ingredient categories: fragrance, preservatives, PEGs, talc, chemical sunscreens

[18:30] Endocrine disruptors, xenoestrogens, and why perimenopause makes you more vulnerable

[24:00] Beyond your makeup bag: toxins in food, cookware, laundry, and drinking water

[29:30] Understanding body burden — why cumulative exposure matters

[33:00] Can your anti-aging skincare be accelerating aging?

[37:30] How to read labels and spot greenwashing — practical tips

[42:00] The EWG Verified badge and how to find brands you can trust

[46:30] Transitioning to cleaner products without starting from scratch

[50:00] Where to find Melanie and learn more about Crunchi

About Melanie PetschkeMelanie Petschke is a board-certified family nurse practitioner and the co-founder of Crunchi, a clean cosmetics brand built on some of the most rigorous safety and sustainability standards in the industry. She has spent over a decade studying the impact of environmental toxin exposure on health and is passionate about empowering women to make better-informed choices.🔥 Resources Mentioned

Crunchi website (use code 'ADVOCATE15' to save 15% on your first purchase over $50 + free shipping)

Melanie on Instagram: @melanpetschke

Crunchi on Instagram: @crunchi_collection

EWG Skin Deep Database: www.ewg.org/skindeep

EWG Verified Certification: www.ewg.org/ewgverified

🎙️ Submit YOUR podcast question here or via written format here.

💌 Leah's Mailing List

💚 FullScript Dispensary (My community gets a 15% discount!)

💚 AG1 Greens - With my special link, you will receive an exclusive subscription introductory offer worth $205 for only $79!

Connect with Leah...

✨ Follow Leah on Instagram for more value-packed content, tips, and lots of laughs! ⁠ ⁠

✨ Subscribe to Women Aging Powerfully on YouTube for more free content. ⁠

✨ Join the free Women Aging Powerfully Facebook Community

✨ Listen to the Women Aging Powerfully Podcast

✨ Lose that stubborn belly weight, reclaim your energy ALL day, sleep better, and feel amazing with Leah's signature course

The information provided during this podcast is for educational purposes only. The speaker may be a licensed medical professional and may present case studies of actual patients or refer to patients' treatment during the program. Please be reminded that the Scope of Practice for Holistic Nutrition Professionals prevents us from diagnosing, preventing, treating, curing, prescribing, managing, or healing disease. Holistic Nutrition Professionals are not licensed in any state and work with clients, not patients.

What if the thing you've been reaching for to feel better is actually making everything harder? In this episode, I sit down with Mike Collins—sugar detox expert, author of The Last Resort Sugar Detox, and someone who's been in recovery from substance use disorder for over 40 years. We explore the real science behind sugar addiction, why fructose acts as a neurotoxin in your brain, and what it takes to truly break free. Mike shares what he learned from raising two children sugar-free and how parents can help the next generation build healthier relationships with food. If you've ever felt like sugar has a grip on you, this conversation will change how you think about cravings, emotions, and what your body actually needs.

What You'll Learn:

• Why sugar addiction is now recognized as a substance use disorder

• How fructose functions as a neurotoxin and impacts brain health

• The 90-day abstinence timeline for resetting cravings and emotional patterns

• Why some people trade sugar for other compulsive behaviors

• The connection between maternal diet and children's brain development

• Practical strategies for dining out and supporting loved ones through detox

🔥 Resources/Links Mentioned:

Sugar Detox Quiz

SugarFreeKids.com

The Last Resort Sugar Detox book

Mike's 30-Day Sugar Freedom Challenge

Get the full show notes at: https://leahvachani.com/post/why-you-cant-just-eat-less-sugar-mike-collins-048

🎙️ Submit YOUR podcast question here or via written format here.

💌 Leah's Mailing List

💚 FullScript Dispensary (My community gets a 15% discount!)

💚 AG1 Greens - With my special link, you will receive an exclusive subscription introductory offer worth $205 for only $79!

Connect with Leah...

✨ Follow Leah on Instagram for more value-packed content, tips, and lots of laughs! ⁠ ⁠

✨ Subscribe to Women Aging Powerfully on YouTube for more free content. ⁠

✨ Join the free Women Aging Powerfully Facebook Community

✨ Listen to the Women Aging Powerfully Podcast

✨ Lose that stubborn belly weight, reclaim your energy ALL day, sleep better, and feel amazing with Leah's signature course

The information provided during this podcast is for educational purposes only. The speaker may be a licensed medical professional and may present case studies of actual patients or refer to patients' treatment during the program. Please be reminded that the Scope of Practice for Holistic Nutrition Professionals prevents us from diagnosing, preventing, treating, curing, prescribing, managing, or healing disease. Holistic Nutrition Professionals are not licensed in any state and work with clients, not patients.

Is apple cider vinegar worth the hype—or is it just another wellness trend? In this episode, I break down the actual research on ACV and blood sugar control, what leading metabolic health experts like Dr. Ben Bikman say about it, and why this matters even more for women over 40 dealing with the metabolic shifts of perimenopause and menopause.

I’ll cover the mechanisms behind how ACV works, the viral weight loss study that got retracted, myths about “the mother,” and exactly how to use it correctly—including the dilution ratio most people get wrong.

In This Episode:

• Why blood sugar control matters more after 40

• What the 2025 meta-analysis found about ACV and fasting glucose

• Dr. Ben Bikman’s take on ACV for metabolic health

• How ACV works: alpha-amylase, glucose uptake, and AMPK

• The retracted weight loss study and “the mother” myth

• Correct dosage, dilution, timing, and teeth protection

• Medication interactions and safety considerations

Mentioned in This Episode:

• Full Blog Post + Episode: Apple Cider Vinegar for Blood Sugar

• My Recommended Apple Cider Vinegar (raw, organic, with the mother): Get it on Amazon

• 2025 Meta-Analysis on ACV and Blood Sugar: PubMed

• Dr. Ben Bikman on ACV: HLTH Code Article

• Dr. Ben Bikman’s book: Why We Get Sick

• BMJ Retraction Notice (2024 Weight Loss Study): Read More

Get the full show notes at: https://leahvachani.com/post/apple-cider-vinegar-for-blood-sugar-047

🔥 Resources/Links Mentioned:

🎙️ Submit YOUR podcast question here or via written format here.

💌 Leah's Mailing List

💚 FullScript Dispensary (My community gets a 15% discount!)

💚 AG1 Greens - With my special link, you will receive an exclusive subscription introductory offer worth $205 for only $79!

Connect with Leah...

✨ Follow Leah on Instagram for more value-packed content, tips, and lots of laughs! ⁠ ⁠

✨ Subscribe to Women Aging Powerfully on YouTube for more free content. ⁠

✨ Join the free Women Aging Powerfully Facebook Community

✨ Listen to the Women Aging Powerfully Podcast

✨ Lose that stubborn belly weight, reclaim your energy ALL day, sleep better, and feel amazing with Leah's signature course

The information provided during this podcast is for educational purposes only. The speaker may be a licensed medical professional and may present case studies of actual patients or refer to patients' treatment during the program. Please be reminded that the Scope of Practice for Holistic Nutrition Professionals prevents us from diagnosing, preventing, treating, curing, prescribing, managing, or healing disease. Holistic Nutrition Professionals are not licensed in any state and work with clients, not patients.

You got your blood work done. Your doctor said your numbers are “normal.” So why do you still feel exhausted, bloated, and like your body just isn’t cooperating?

In this episode, Leah breaks down why fasting blood glucose — the number most doctors rely on — is the LAST thing to go wrong in the insulin resistance progression, and the one test that could reveal what’s really happening years before your standard labs catch it. She also explains why menopause makes metabolic health even more critical, and what you can do about it starting today.

In This Episode, You’ll Learn:

• Why fasting blood glucose is like a smoke alarm that goes off after the house is already on fire

• What fasting insulin reveals that fasting glucose can’t

• HOMA-IR: the simple calculation that tells you more about your metabolic health than most standard lab panels

• Why “normal” lab ranges are based on a population that’s 88% metabolically unhealthy

• How declining estrogen in perimenopause directly increases insulin resistance

• The brain-insulin connection and why “Type 3 Diabetes” should be on your radar

• Exactly what labs to ask for at your next appointment

• How continuous glucose monitoring can give you personalized metabolic insights

Chapters

00:00 Understanding Metabolic Health

01:47 The Importance of Fasting Insulin

09:23 Rethinking Normal Ranges in Lab Results

12:11 Hormonal Changes and Their Impact on Metabolism

14:18 Taking Action: Sarah's Journey to Health

🔥 Resources/Links Mentioned:

🎙️ Submit YOUR podcast question here or via written format here.

💌 Leah's Mailing List

💚 FullScript Dispensary (My community gets a 15% discount!)

💚 AG1 Greens - With my special link, you will receive an exclusive subscription introductory offer worth $205 for only $79!

Connect with Leah...

✨ Follow Leah on Instagram for more value-packed content, tips, and lots of laughs! ⁠ ⁠

✨ Subscribe to Women Aging Powerfully on YouTube for more free content. ⁠

✨ Join the free Women Aging Powerfully Facebook Community

✨ Listen to the Women Aging Powerfully Podcast

✨ Lose that stubborn belly weight, reclaim your energy ALL day, sleep better, and feel amazing with Leah's signature course

The information provided during this podcast is for educational purposes only. The speaker may be a licensed medical professional and may present case studies of actual patients or refer to patients' treatment during the program. Please be reminded that the Scope of Practice for Holistic Nutrition Professionals prevents us from diagnosing, preventing, treating, curing, prescribing, managing, or healing disease. Holistic Nutrition Professionals are not licensed in any state and work with clients, not patients.

In this episode, Leah sits down with Dr. Eric Osansky — a chiropractor, clinical nutritionist, and certified functional medicine practitioner who reversed his own Graves’ disease naturally — to have the thyroid conversation your doctor probably isn’t having with you. They break down why standard thyroid testing only scratches the surface, what “normal” vs. “optimal” really means when it comes to your lab ranges, and how autoimmunity — specifically Hashimoto’s — is driving the majority of thyroid problems in women while being almost entirely ignored by conventional medicine. They also explore the powerful connection between gluten and thyroid autoimmunity, the top three evidence-based supplements for thyroid support, why medication isn’t always the only answer, and the ongoing FDA controversy around natural desiccated thyroid medications. 🔥 Resources/Links Mentioned:Website: naturalendocrinesolutions.comPodcast: Save My Thyroid — savemythyroid.com/podcastYouTube: savemythyroid.com/youtubeNewsletter: savemythyroid.com/newsletter (Healthy Gut Healthy Thyroid)Books (available on Amazon): “Hashimoto’s Triggers” | “Natural Treatment Solutions for Hyperthyroidism and Graves’ Disease” | “The Hyperthyroid Healing Diet”Leah's Mailing List: https://leahvachani.comFullScript Dispensary: https://us.fullscript.com/welcome/lvachani (My community gets a 15% discount!)Episode Chapters00:00 Introduction to Thyroid Health03:13 Understanding Thyroid Lab Tests06:18 The Importance of Comprehensive Testing10:52 Autoimmunity and Thyroid Conditions13:23 Dietary Triggers: Gluten and Hashimoto’s16:30 First Steps After Abnormal Lab Results19:28 Medication vs. Lifestyle Changes21:58 Optimal vs. Normal Ranges in Testing25:00 Supplements for Thyroid Health29:51 The Future of Natural Thyroid MedicationsGet the full show notes at: https://leahvachani.com/post/thyroid-tests-your-doctor-isnt-running-eric-osansky-045🎙️ Submit YOUR podcast question here: https://www.speakpipe.com/LeahVachaniConnect with Leah:✨ Follow Leah on Instagram for more value-packed content, tips, and lots of laughs! ⁠ https://www.instagram.com/leahvachani/ ⁠ ✨ Subscribe to Women Aging Powerfully on YouTube for more free content. ⁠ https://www.youtube.com/@WomenAgingPowerfully ✨ Join the free Women Aging Powerfully Facebook Community: https://www.facebook.com/groups/womenagingpowerfully ✨ Listen to the Women Aging Powerfully Podcast: https://leahvachani.com/podcast ✨ Lose that stubborn belly weight, reclaim your energy ALL day, sleep better, and feel amazing with Leah's signature course: https://leahvachani.com/cgm-reset-register-nowThe information provided during this podcast is for educational purposes only. The speaker may be a licensed medical professional and may present case studies of actual patients or refer to patients' treatment during the program. Please be reminded that the Scope of Practice for Holistic Nutrition Professionals prevents us from diagnosing, preventing, treating, curing, prescribing, managing, or healing disease. Holistic Nutrition Professionals are not licensed in any state and work with clients, not patients.