Player FM - Internet Radio Done Right
Checked 6d ago
जोड़े गए three सालो पहले
תוכן מסופק על ידי Ryann Nicole. כל תוכן הפודקאסטים כולל פרקים, גרפיקה ותיאורי פודקאסטים מועלים ומסופקים ישירות על ידי Ryann Nicole או שותף פלטפורמת הפודקאסט שלהם. אם אתה מאמין שמישהו משתמש ביצירה שלך המוגנת בזכויות יוצרים ללא רשותך, אתה יכול לעקוב אחר התהליך המתואר כאן https://he.player.fm/legal.
Player FM - אפליקציית פודקאסט
התחל במצב לא מקוון עם האפליקציה Player FM !
התחל במצב לא מקוון עם האפליקציה Player FM !
122. PREGNANCY SERIES | First Trimester Recap & Answering All Your Qs
Manage episode 366381938 series 3367395
תוכן מסופק על ידי Ryann Nicole. כל תוכן הפודקאסטים כולל פרקים, גרפיקה ותיאורי פודקאסטים מועלים ומסופקים ישירות על ידי Ryann Nicole או שותף פלטפורמת הפודקאסט שלהם. אם אתה מאמין שמישהו משתמש ביצירה שלך המוגנת בזכויות יוצרים ללא רשותך, אתה יכול לעקוב אחר התהליך המתואר כאן https://he.player.fm/legal.
If you haven't heard, Ryann is PREGNANT 🙈 In this episode, Ryann is answering all your pregnancy questions & talking you through what the first trimester was like for her!
LINKS
🔗 Transcript 🔗 Work With Ryann 🔗 Ryann's Online Courses 🔗 Follow Ryann On Instagram164 פרקים
Manage episode 366381938 series 3367395
תוכן מסופק על ידי Ryann Nicole. כל תוכן הפודקאסטים כולל פרקים, גרפיקה ותיאורי פודקאסטים מועלים ומסופקים ישירות על ידי Ryann Nicole או שותף פלטפורמת הפודקאסט שלהם. אם אתה מאמין שמישהו משתמש ביצירה שלך המוגנת בזכויות יוצרים ללא רשותך, אתה יכול לעקוב אחר התהליך המתואר כאן https://he.player.fm/legal.
If you haven't heard, Ryann is PREGNANT 🙈 In this episode, Ryann is answering all your pregnancy questions & talking you through what the first trimester was like for her!
LINKS
🔗 Transcript 🔗 Work With Ryann 🔗 Ryann's Online Courses 🔗 Follow Ryann On Instagram164 פרקים
सभी एपिसोड
×T
The Ryann Nicole Podcast
1 167. The Biggest Difference Between You and a Normal Eater (Hint: It’s NOT Willpower) 16:38
16:38
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
16:38Healing your relationship with food can feel overwhelming, especially when "normal eating" seems like an unattainable goal. In this episode, we break down what normal eating truly is and challenge the myths and judgments that keep you stuck in the binge-restrict cycle. Drawing on Ellen Satter's powerful definition , we explore how normal eating is flexible, imperfect, and rooted in self-trust. You'll learn why food doesn’t have to dictate your self-esteem and how to approach eating with curiosity instead of judgment. From letting go of labels to zooming out for a fresh perspective, this episode is packed with actionable tips to help you make peace with food and rediscover the simple joy of eating. Here's to a life of freedom and mental peace! SUPPORT Ask Ryann a Question Free Coaching Binge Eating Unchained THE PERSPECTIVE SHIFT NEWSLETTER 13,000+ read my free newsletter that shifts your perspective on food. Sign up here ! LISTEN TO THE RYANN NICOLE PODCAST iTunes Spotify Youtube JOIN MY COMMUNITY Instagram Facebook TikTok ABOUT RYANN I’m Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise. Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.…
T
The Ryann Nicole Podcast
1 166. This Is the Year You’re Going to Stop Binge Eating, and Here’s How You’re Going to Do It. 59:12
59:12
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
59:12This is the year you're going to finally heal your relationship with food and here's how you're going to do it! SUPPORT Ask Ryann a Question Free Coaching Binge Eating Unchained THE PERSPECTIVE SHIFT NEWSLETTER 13,000+ read my free newsletter that shifts your perspective on food. Sign up here ! LISTEN TO THE RYANN NICOLE PODCAST iTunes Spotify Youtube JOIN MY COMMUNITY Instagram Facebook TikTok ABOUT RYANN I’m Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise. Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.…
T
The Ryann Nicole Podcast
1 165. Does manifesting really work?! 27:55
27:55
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
27:55Whether you’re listening at the end of the year or just on a random Tuesday, let's talk about manifesting to change your life. We’re talking about what it really takes to go from dreaming about the life you want to actually living it. Why do so many resolutions fail? How can you set goals that stick? And what mindset shifts will make the process not only sustainable but enjoyable? Let’s stop chasing and start creating the life you want—together. HIGHLIGHTS 00:53 The Challenge of New Year's Resolutions 02:54 Why New Year's Resolutions Fail 07:00 Manifesting Your Goals 14:00 Mindset and Creation 18:22 The Art of Detachment 21:29 Putting It All Together RESOURCES + LINKS Instagram: @itsryannnicole Work with me: BingeEatingUnchained.com Facebook Group: IRN Community Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice. Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice. FAIR USE DISCLAIMER: The materials used in this video are adapted and used for educational purposes only. This transformation constitutes a 'fair use' of any such copyrighted material as provided for in Section 107 of the U.S. Copyright Law. Under Section 107 of the Copyright Act 1976, allowance is made for FAIR USE for purposes such as criticism, comment, news reporting, teaching, scholarship and research. Videos Referenced: https://www.tiktok.com/t/ZTYsGxoUa/ https://www.tiktok.com/t/ZTYsGrnBT/ https://www.tiktok.com/t/ZTYsGAU9g/…
T
The Ryann Nicole Podcast
1 164. What Kids Learn About Food Starts with You with Dr. Taylor Arnold (@Growing.Intuitive.Eaters) 56:49
56:49
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
56:49This week, I’m fangirling a little because we’ve got the Dr. Taylor Arnold—pediatric nutrition expert and the genius behind Growing Intuitive Eaters. I’ve been following her forever, even before becoming a mom, and now that Charlotte’s eating solids? Oh, you better believe I’m all over her advice. If you’re a parent, have nieces, nephews, or even just hang around kids, this episode is a must. Because let’s be real: kids are always watching us, especially when it comes to food, and the way we talk about it becomes the way they think about it. Dr. Taylor brings the perfect mix of expertise, real-life mom wisdom, and reassurance that you’re not messing this up—promise. Watch this episode on Youtube! HIGHLIGHTS 3:00 Dr. Taylor shares how she got into pediatric nutrition and her passion for helping families. 7:00 Why picky eating isn’t “just a phase” and what might really be going on. 12:00 How to get curious about picky eating: looking at sensory issues, sleep, and other non-food factors. 16:00 What to do when your child refuses meals and how to keep exposing them to new foods. 18:00 Why using praise like “you’re such a good eater” can backfire and what to say instead. 20:00 Navigating guilt around serving processed or “easy” foods like Dino Nuggets and PB&Js. 22:30 Tips for making mealtimes less stressful (hint: dinner doesn’t have to be dinner!). 27:00 How to talk about food without labeling it “healthy” or “unhealthy.” 31:00 Teaching kids about sugar: what’s age-appropriate and how to make it neutral. 33:00 What to do when your child only wants sweets and how to balance boundaries with flexibility. 36:00 The difference between restriction and boundaries when feeding kids. 40:00 Addressing concerns about body size and shifting focus to health-promoting behaviors. 44:00 How your attitude about food becomes your child’s inner voice. 46:00 Tips for navigating kids who aren’t interested in eating or prefer play over mealtime. 50:00 The importance of giving yourself grace as a parent and remembering “something is better than nothing.” 51:00 Dr. Taylor’s top 3 tips for raising intuitive eaters. 55:00 Where to find Dr. Taylor Arnold and access her free courses, e-books, and resources. RESOURCES + LINKS Follow Dr. Taylor on Instagram FREE Growing Intuitive Eaters Course Instagram: @itsryannnicole Work with me: BingeEatingUnchained.com Facebook Group: IRN Community Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.…
T
The Ryann Nicole Podcast
1 163. Why Rest Days Are Key to a Healthy Workout Routine 26:28
26:28
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
26:28Missing a workout can feel like the end of the world sometimes—like you’re breaking some unspoken rule about what it means to be “healthy.” The guilt, the anxiety, the urge to compensate—it’s all too familiar, right? In today’s episode, we’re talking about what it really means to have a healthy relationship with exercise. Spoiler: it’s not about being perfect or never missing a day. We’ll explore why rest days are essential (not optional!), how to untangle your workouts from feelings of guilt, and why your Apple Watch doesn’t need to run your life. I’ll share personal moments—like the time my car battery died and how it used to ruin my entire day—and the small but powerful steps that helped me get to a place where movement feels good, not like an obligation. If you’ve ever felt like exercise has more control over you than you’d like, this one’s for you. Let’s talk about finding freedom in movement—no guilt required. 🎥 I am now on Youtube!! Watch this episode on Youtube here . HIGHLIGHTS 2:30 How guilt and shame around rest days show up and why they happen 7:00 My journey of balancing exercise with life and motherhood 12:40 Practical ways to start healing your relationship with movement 16:50 Why taking smaller steps is more effective than going cold turkey 20:00 Rethinking health: Flexibility, grace, and finding balance RESOURCES + LINKS Instagram: @itsryannnicole Work with me: BingeEatingUnchained.com Facebook Group: IRN Community Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.…
T
The Ryann Nicole Podcast
1 162. Marriage is HARD with Relationship Therapist Catherine Solomon 52:04
52:04
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
52:04Today, Ryann sits down with licensed therapist, Catherine Solomon, to unpack why that is—and what we can do about it. Catherine helps couples navigate communication, conflict, and all the messy stuff that comes with keeping a relationship strong, especially during life’s biggest transitions (hello, parenting). In this episode, Catherine shares her refreshingly honest take on why relationships can feel so hard, how to reconnect when life gets busy, and why no one teaches us how to communicate (but we all feel like we should just know). This one will make you feel seen and give you practical ways to create connection—even in the chaos. RESOURCES + LINKS Follow Catherine on Instagram Fairplay Card Deck Instagram: @itsryannnicole Work with me: BingeEatingUnchained.com Facebook Group: IRN Community Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.…
T
The Ryann Nicole Podcast
1 161. Enjoying Special Events Without Losing Control Around Food 22:21
22:21
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
22:21It can feel like special events are a food minefield—buffets, unfamiliar dishes, diet talk swirling in the air, and that nagging thought: What if I lose control? In today’s episode, we’re breaking down how to show up to these moments without letting food noise steal the spotlight. Whether it’s Thanksgiving, a wedding, or any big celebration, I’ll help you navigate the tricky parts—like the panic around “special” foods, the urge to skip meals beforehand, and the temptation to just “throw it all out the window.” When we let food dictate how we show up, we miss out on the real reason we’re there—connection, fun, and making memories. We’ll talk about simple practices you can start right now (yes, before the event), how to handle diet talk with confidence, and why treating holiday meals like any other meal can shift everything. I’ll even share some of my personal moments where things didn’t go as planned—and what I learned about letting go of all-or-nothing thinking. This isn’t about restriction or perfection; it’s about reclaiming these moments for yourself. Because you deserve to enjoy your life fully—without food running the show. Let’s dive into it in EP161. Enjoying Special Events Without Losing Control Around Food 🎥 I am now on Youtube!! Watch this episode on Youtube here . HIGHLIGHTS 2:20 Why special events can feel like a “food test” and how to start practicing now 5:50 Preparing for tricky situations: Different meal times, buffet-style setups, and unfamiliar foods 10:45 Handling diet talk: Setting boundaries and shifting your mindset 14:00 Treating holiday meals like normal meals (and why it makes a big difference) 16:55 The urgency trap: Overcoming panic about special or limited foods 19:30 Why skipping meals before big events backfires (and what to do instead) 21:40 A compassionate pep talk: Staying present and practicing food freedom RESOURCES + LINKS Instagram: @itsryannnicole Work with me: BingeEatingUnchained.com Facebook Group: IRN Community Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.…
T
The Ryann Nicole Podcast
1 BONUS EPISODE: Coaching Call Replay on "Controlling Food Doesn't Seem to Hold You Back Until You’re Ready to Fully Live." 1:15:31
1:15:31
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
1:15:31Enjoy this replay from my free live coaching session, held every Tuesday at 10:30 am ET. If you’d like to join live or access other replays, click here ! HIGHLIGHTS Does controlling food make you feel safer, or is it holding you back? How to handle body comments from friends or family without spiraling. Navigating the urge to binge after a period of food restriction or structure. Finding ways to reduce pressure and ease anxiety-driven eating at night. Practicing flexibility with food when life (or a trip) is out of your control. RESOURCES + LINKS ⭐️ Join me for free live group coaching each week in my Facebook group to support you on this journey! Don’t miss out! Instagram: @itsryannnicole Work with me: BingeEatingUnchained.com Facebook Group: IRN Community Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.…
T
The Ryann Nicole Podcast
1 160. Taking Back the Word “Healthy” with @The.Balanced.Nutritionist 57:31
57:31
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
57:31Looking to redefine “healthy” in a way that fits your life? In this episode, Ryann sits down with registered dietitian Jamie (@the.balanced.nutritionist) to talk about making health approachable, realistic, and balanced. Jamie is known for her fresh take on nutrition, cutting through diet culture noise and embracing a flexible, middle-ground approach that feels sustainable. Tune in for relatable insights and advice, whether you’re a parent or simply looking to bring some balance and ease to your own relationship with food. HIGHLIGHTS 04:40 Taking back the word “healthy” from diet culture 08:52 Jamie’s approach to cooking and how her kids react to her meals 12:15 Raising kids with a balanced relationship to food 19:13 Setting boundaries around Halloween candy without the hype 22:20 Finding balance in nutrition and the story behind Jamie’s viral “chicken nuggets on salad” video 30:02 Discussing calorie counting and modeling healthy behaviors in front of kids 37:39 Building balanced meals without rigid rules 42:00 Navigating mom guilt around processed foods and focusing on realistic health choices 52:10 Simplifying food choices to avoid decision fatigue 55:07 Jamie’s key takeaways for a balanced approach to nutrition RESOURCES + LINKS Follow Jamie on Instagram The Chicken Nugget Video Easy Balanced Bites Ebook ⭐️ Join Ryann for free live group coaching each week in my Facebook group to support you on this journey! Don’t miss out! Instagram: @itsryannnicole Work with me: BingeEatingUnchained.com Facebook Group: IRN Community Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.…
T
The Ryann Nicole Podcast
1 159. Always Worried About What Others Think? Let's Talk About It. 28:28
28:28
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
28:28Do you ever feel stuck, constantly wondering what others think of you? In this episode, we dig deep into the impact of people-pleasing and how it can feel like living inside a box, always putting everyone else’s thoughts ahead of your own. We’ll explore the real costs of caring too much, from missing out on opportunities to losing sight of who you truly are. Let’s chat about how to get comfortable in your own skin and start living for you. HIGHLIGHTS 03:30 Personal struggles with people-pleasing and lessons learned from clients 08:10 The hidden costs of worrying about others’ opinions 14:00 Why it’s hard to break free from people-pleasing (and how family values play a role) 18:35 Recognizing the “sneaky justifications” that keep us stuck 22:10 Building trust in yourself without always seeking validation 25:30 Finding freedom by focusing on your own opinions over others’ 27:45 Encouragement to start small: shifting perspective one day at a time RESOURCES + LINKS ⭐️ Join me for free live group coaching each week in my Facebook group to support you on this journey! Don’t miss out! Instagram: @itsryannnicole Work with me: BingeEatingUnchained.com Facebook Group: IRN Community Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.…
T
The Ryann Nicole Podcast
1 158. Can We Do Something That Doesn’t Revolve Around Food?! 23:16
23:16
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
23:16Do you ever feel like everything fun somehow revolves around food? Like, can't we do anything that doesn’t involve grabbing a bite? I think a lot of it comes down to how we connect in our culture. Coffee dates, dinner plans, brunch with friends… it's just what we do, right? And honestly, there’s nothing wrong with that! But sometimes, it’s nice to switch things up and do something that’s not centered around food. So let's talk about just that! HIGHLIGHTS 02:20 Why everything seems to revolve around food 05:10 Changing the story around food triggers 08:45 Making activities about connection, not just food 12:15 How to handle social events without focusing on food 15:30 Finding non-food activities that still feel fun 18:05 The importance of checking your mindset around food 20:40 Putting yourself out there to make new friends 23:15 Balancing friendships that revolve around food RESOURCES + LINKS ⭐️ I'm offering free live group coaching every week in my Facebook group to support you through this journey. Don’t miss out! Ryann: @itsryannnicole Work with Ryann: BingeEatingUnchained.com Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole Disclaimer: This podcast is for educational purposes and is not a substitute for professional advice.…
T
The Ryann Nicole Podcast
1 157. The Real Reason You Stress Eat and How to Stop It 20:26
20:26
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
20:26We all know stress is part of life, but when it starts pushing you toward food, it can feel overwhelming. In this episode, I’m breaking down why stress eating happens, what it really means, and how to get to the root of the stress itself—because the food isn’t the issue! We’ll dive into how to simplify your life, set boundaries, and add small, positive moments that help you manage stress without turning to food. Let’s talk about how to stop just coping and start solving. HIGHLIGHTS 02:20 Understanding emotional eating vs. physical hunger 04:05 Why coping skills don’t always solve stress 05:50 Stress eating: what’s really going on? 09:20 Simplifying your life to reduce stress 12:50 Setting boundaries with your time and commitments 15:10 Accepting what you can’t control 17:30 Daily uplifts: small actions that make a big difference 18:40 Strengthening your emotional and physical resilience RESOURCES + LINKS ⭐️ I'm offering free live group coaching every week in my Facebook group to support you through this journey. Don’t miss out! Register here. Instagram: @itsryannnicole Work with Ryann: BingeEatingUnchained.com Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole Disclaimer: This podcast is for educational purposes and is not a substitute for professional advice.…
T
The Ryann Nicole Podcast
1 156. [Holiday Series #4] Stopping "F-it" Eating 15:15
15:15
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
15:15Are you caught in the frustrating loop of "F-it" eating, where one small slip sends you spiraling into a binge? You're not alone. In this episode, we’re tackling why that "F-it" mentality feels so hard to escape, how perfectionism pushes you into it, and what you can do to finally break free and find peace with food—especially as the holidays approach. HIGHLIGHTS 01:10 What is the Last Supper Mentality and how it traps you 06:00 The role of perfectionism in fueling binge eating 08:45 Why perfectionism is so hard to break and keeps you stuck 12:30 How to break free from f-it eating and find balance RESOURCES + LINKS ⭐️ Starting October 8th, I’ll be offering free live group coaching every week in my Facebook group to support you through this journey. Don’t miss out! Instagram: @itsryannnicole Work with Ryann: BingeEatingUnchained.com Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole Disclaimer: This podcast is for educational purposes and is not a substitute for professional advice.…
T
The Ryann Nicole Podcast
1 155. [Holiday Series #3] Enjoying Food Without Guilt (Yes, It’s Possible!) 13:51
13:51
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
13:51Is fear of losing control around food keeping you stuck in a binge-restrict cycle? You’re not alone. In this episode, we’re diving into how you can start breaking the cycle by challenging your fear of trigger foods, particularly as the holiday season approaches. If you’ve ever felt out of control or anxious around certain foods, especially during the holidays, this episode is for you. HIGHLIGHTS 01:45 The Fear of Holiday Foods: Why It’s Holding You Back 06:15 How to Normalize Trigger Foods and Break the Cycle 10:50 Steps to Safely Reintroduce 'Forbidden' Foods 15:30 The Power of Repetition: Eating Without Shame 20:05 Shifting Your Mindset to Enjoy Food Guilt-Free This Holiday Season RESOURCES + LINKS ⭐️ Starting October 8th, I’ll be offering free live group coaching every week in my Facebook group to support you through this journey. Don’t miss out! Ryann: @itsryannnicole Work with Ryann: BingeEatingUnchained.com Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole Disclaimer: This podcast is for educational purposes and is not a substitute for professional advice.…
T
The Ryann Nicole Podcast
1 154. [Holiday Series #2] Your Brain Tricks You Into Believing You Can't Trust Yourself Around Food 15:12
15:12
הפעל מאוחר יותר
הפעל מאוחר יותר
רשימות
לייק
אהבתי
15:12Is confirmation bias keeping you stuck in negative thought patterns around food? You’re not alone. In this episode, we’re diving into how our brains latch onto beliefs like "I always overeat during the holidays" or "I can’t control myself around treats"—and why they might not be true at all. I’ll walk you through what confirmation bias is, how it shows up in your life (especially around holiday gatherings), and practical ways to start breaking free from it. You’ll learn how to challenge those automatic thoughts and shift your mindset to approach food with more freedom and ease this holiday season. If you’ve ever felt trapped in the “overeat, feel guilty, repeat” cycle, this episode is for you. HIGHLIGHTS 01:05 Confirmation Bias and the Holiday Food Struggle 05:00 How Confirmation Bias Affects Your Relationship with Food 12:30 Why Our Brains Love to Stick to Familiar Beliefs 20:00 How to Start Challenging Your Confirmation Bias Around Food 28:45 How to Make This Holiday Season Different RESOURCES + LINKS ⭐️ Starting October 9th, I’ll be offering free live group coaching every week in my Facebook group to support you through this journey. Don’t miss out! Ryann: @itsryannnicole Work with Ryann: BingeEatingUnchained.com Join the IRN Community Facebook Group: https://www.facebook.com/groups/itsryannnicole Disclaimer: This podcast is for educational purposes and is not a substitute for professional advice.…
ברוכים הבאים אל Player FM!
Player FM סורק את האינטרנט עבור פודקאסטים באיכות גבוהה בשבילכם כדי שתהנו מהם כרגע. זה יישום הפודקאסט הטוב ביותר והוא עובד על אנדרואיד, iPhone ואינטרנט. הירשמו לסנכרון מנויים במכשירים שונים.