The Hidden Way Your Diet Programs Your Baby's Health | Jessie Inchauspé

22:33Lewis Howes:Yes, of course, of course. So it's all the zero to one, the small things. And these are, he's an exception for sure. And he was extremely sick. He couldn't move. So he was like, I have to take complete control of changing and learning about these things because he thought, you know, fast food was healthy. He thought because like it had egg in it, you can have a Big Mac with like a bun and grease and it's still healthy or whatever. I thought pizza was healthy. You know, it's like, I used to eat a whole pizza. I can eat a whole pizza like this still because it tastes so good for me. but just because I thought like, oh, this is on the food pyramid.

23:06Lewis Howes:You know, it's like bread, meat, and cheese, but it's not, or at least, you know, maybe you can make it healthy, but that was not healthy. And speaking of the food pyramid, this just changed or they're making these changes. What are your thoughts on these new changes for, I guess, at least in the USA of the food pyramid suggestions? I'm very happy that we no longer have the recommendation that says you should have eight servings of carbs a day as the base of the pyramid. because carbohydrates, so bread, pasta, rice, potatoes, these are foods that are full of glucose, that raise your blood sugar levels, that lead to the glucose spike and the glucose crash, that give very little nutrition to your body.

23:47That was my diet for years. Yes. And so I'm very happy that this is no longer seen as the base of your diet. And this is true for everyone. I'm very, very glad about this. And I hope it's also going to impact school lunches. I hope that kids are no longer going to get just bread and orange juice as their meal.

24:05Lewis Howes:Just big spikes, huh? Yes. Big spikes. So, I mean, of the food pyramid now, the suggestions, do you feel like they got it right? Do you feel like it's moving in the right direction? Do you feel like it's 80 % overall there? Or what do you think is good and what do you think needs to be improved? I think my main thought process around this is what then happens to the food industry? Because the food pyramid is one thing. But what does it actually mean in terms of how we're going to change how we eat? Yeah. Because if you take it to the letter, meaning like now we're going to eat animal foods as healthy sources of protein, we're going to focus on fruit and vegetables and we're going to eat very few carbs, that sounds pretty great.

24:46But if this is co-opted by the food industry, it's like, hmm, how can I use this new pyramid to sell my processed food?

24:51Lewis Howes:Processed, yeah, yeah. So I'm waiting to see what happens. I think it's definitely better than the old one, 100%. There's no question about that. Then where do we go? I don't know. I don't have a judgment yet. I need a little bit of perspective. But in terms of the recommendations itself, let's say it was all organic and unprocessed. Yeah, it's great. You feel like that structure is the way to go. Absolutely. I think it's great. Yeah, I think it's great. Obviously, companies are going to market how they need to to say, okay, you're hitting the right things in the food pyramid, but it could still be unhealthy for you how they process things.

25:25Lewis Howes:For sure. And it could still create spikes and all these different things. Absolutely. But in terms of the overall volume and what's important, it makes complete sense to me that we're shifting away from carbs being the main thing that you should eat all the time as the base of your diet and towards healthy animal foods and fruit and vegetables. I mean, yes. Pasta, pizza, and bread. That was my diet. Yes, that was your diet, yeah. I mean, I had steak once in a while, but it was like, that was the diet. And it was like, no wonder I was exhausted all the time. I was yawning all the time, exhausted, tired.

25:52And it wasn't your fault, right? There was just, this was the message. I thought it was healthy. I think it's healthy. That's what I'm saying. I think it's healthy. thinks, I'm going to eat an unhealthy diet on purpose and try to feel horrible. Everybody's doing their best. Pregnant moms are doing their best. And so I understand that this information, nutrition advice around pregnancy can come as making moms feel like they're doing things wrong and guilty. The problem is, is that all of these, all of the science, all of these studies exist. They've been around for a long time. The American Association of Pediatrics, I've been talking about this forever.

26:26We have these guidelines. We have the World Health Organization talking about choline, about glucose, about et cetera. Nobody's telling moms about this. Why is that? Is it because they think that, oh, moms can't handle it? No, I think this is key because it shows you these four high leverage nutrients that are actually very simple shifts that can make a big impact on your baby's health. And as a result, you're not inundated by just Instagram, infinity Instagram content. And that's leaving you very confused.

26:56Lewis Howes:One of the biggest money mistakes I see people make is waiting for the perfect time to get serious about their finances. And I've been there myself. It can be easy to say you'll just deal with it later, but later has a way of showing up fast. And that brings us to today's sponsor, Northwestern Mutual. They'll match you with a financial professional who'll work with you to build a plan based on what's important to you, looking out for your blind spots and finding new opportunities to help grow your wealth and protect what you've worked so hard for. They listen to you, find out what's going on in your life today and what you have in mind for the near and long term.

27:31Lewis Howes:Personally, Northwestern Mutual has been behind my financial and emotional security as an entrepreneur most of my life. Having someone in my corner helps me make clear decisions and stay focused on building a future I am proud of. Find a better way to money at nm.com, the Northwestern Mutual Life Insurance Company, Milwaukee, Wisconsin, and Northwestern Mutual Wealth Management Company. Paid testimonial by a Northwestern Mutual Policy owner.

28:24Lewis Howes:your human resources right so you can do right by your people. JustWorks for your people. There's nothing that frustrates me more than when things don't move with speed. And when it comes to building a strong daily routine for your life, the tools that you rely on at home should make things run more smoothly without interruptions. And that's the thinking behind T-Mobile's 5G home internet. And big news, T-Mobile now has the fastest 5G home internet according to the experts at Ookla Speedtest. Setup is so quick and simple. No technician needed and you're online in 15 minutes or less. And the price comes with a five-year price guarantee so you don't have to worry about unexpected price hikes down the road.

29:05Lewis Howes:And when I'm working from home, my internet does a lot of the heavy lifting. It's prepping for the next show on the School of Greatness, uploading files, I'm doing Zoom calls, I'm doing meetings. All these different things are all happening and I need them to happen fast. And with T-Mobile, 5G, home internet, things move fast and stay smooth. Pages load quickly, files upload successfully, and I can stay focused without constant interruptions. It makes a big difference. Visit t-mobile.com slash home internet to check availability today. Price guarantee exclusions like taxes and fees apply. Fastest based on UCLA speed test intelligence data.

29:38Lewis Howes:Second half of 2025. All rights reserved. If moms listening or those who are going to be moms soon, who are going to be pregnant soon, they're listening and you say these four key ingredients choline glucose protein and omega threes are what they need to create a fertile foundation for a child's development of their brain to be set up for more success right more resilience more resilience more potential for opportunity for the growth of their brains to be forming better is what i'm hearing you say if a mother who is pregnant does not get choline glucose protein or omega threes in their diet at all.

30:19Lewis Howes:And they hear this information and they still choose not to get that. What is at stake for their baby's development? So, I will just say one thing. The glucose part of this book is not about getting more. It's about making sure you're not getting too much of it. Okay. Having the right amounts. Exactly. So, if you don't do any of these things, your baby will probably be fine. Really? Yeah. Your baby will probably be born and probably lead a normal life. And just maybe one day in the future, he'll have a bit more susceptibility or, yeah, be a bit more vulnerable to getting one of these diseases.

30:53Gotcha.

30:53Lewis Howes:Because you were, your mom was on sugar all day. I'm like the perfect example. And you were fine as a baby. Of being somewhat okay with no choline, no omega-3s, not enough protein, and a lot of sugar. And look at me, I'm writing books. You turned out all right. You know, I thought about this a lot as I was writing this book and I called my mom and I was asking her about her diet. and yes I'm fine but if I'm being honest I've struggled with mental health yeah a lot in my life yeah um as I said cusp of free diabetes I have a hard time with emotional regulation I I've had aches and pains like I have a hard time building muscle are the are all of these things do all of these things take a root in the room probably not all of them do I think knowing what I know today about this science do I think that if my mom had had this book when she was pregnant with me?

31:38Do I think that maybe I would feel differently today as her daughter? Probably. I think maybe it would feel a bit better to be in my brain. Because by the time your baby is born, all of his neurons, so the brain cells that process information, are in place for life. In the womb, you're forming the basic architecture of your baby's brain. And then brain cells, neurons, they don't get replaced. You keep the ones you're born with for your entire life until they die. So my neurons were forming in my mom's uterus and she did not know about choline and she did not know about omega-3s, which are two key nutrients to allow my brain to form as best as it could.

32:19So yes, I do believe that maybe if she had known about choline, which is a fruit and which is a nutrient you can get in eggs, for example. So if she had been eating a lot of eggs and eating fish and supplementing with omega-3s, maybe my neurons would be a little bit better today. I can't know. We don't know. But what we do have is we have animal studies. So we can't do studies on pregnant human moms. It's very unethical, but we can do this on animals. And so let me give you the example. So let's look at choline, for example. So when you deprive a mom of choline, like a mom, an animal, like a rat mom, okay, the development of her baby's brain in the womb stops earlier than it should.

33:00And the baby has fewer neurons than his peers because the mom is missing this key nutrient of choline. However, the baby is born. The baby is born and outwardly looks like it. It survives and it's... Exactly. Exactly. To be honest, we're an entire generation of babies. Probably you didn't have enough choline in the womb either. We're an entire generation of people who probably did not have enough choline. Why is that? Because choline is found in eggs, but also in organ meats like liver. And today, we don't eat any more organ meats.

33:26Lewis Howes:Yeah, we don't eat that we used to, right? And this is the case for everybody, pregnant moms or not. Is this the pregnant mom's fault? Absolutely not. It's the food industry. It's the processed foods we eat today. So we're all probably babies of low-choline moms. We're mostly okay. But what if we could change that? It'd be cool. What if we could give mom this important information? 100%. So one thing that scientists do, they're able to do trials on human moms where they supplement the moms with extra choline, for example. So we can't do the hardcore stuff that we do on animals, but we can do it in moms, for example.

33:56So there's one cool study that I'll mention. There's this test that scientists do on human babies. So they put them in front of a computer screen and they flash images on the screen. And they see how quickly the baby reacts to the new image. So moves his eyes like this. And this may seem inconsequential, but it's actually associated with adult IQ. So the faster you react to the images on the screen as a baby, the higher your IQ as an adult on average. And so what they do is they do these trials where they give some moms during pregnancy a choline supplement and other moms no choline supplement.

34:32And then they measure the baby's reaction time once they're born in the first year of life. What do they find? 10 % higher reaction time, faster reaction time when the mom had a lot of choline during pregnancy. Small, small, small marginal changes. but interesting nonetheless because what happens in the womb seems to have a lasting impact on measurable measures of brain function.

34:55Lewis Howes:It's so fascinating because you're saying this, you know, I have twins and one of them was born, I guess, more premature or just smaller, you know, and we had to be in the NICU for a little bit of time and it was like, well, the other one was like more fine right away. It was like everything was fine. The other one was kind of struggling. The one who was struggling in the NICU, it almost feels like the reaction time is faster than the other one that was like fine, you know, that didn't have like the complications. And so it's interesting to see twins that were born from the same mother. And I'm curious to see their development over the years to see what happens.

35:30Lewis Howes:Yeah. But all this stuff is fascinating. Absolutely. All this stuff is fascinating. And your twins have different DNA, right? So DNA is one thing. And then the environment in the womb is something else. And they both interact to create unique babies. and there's buns there are buns on these on this table and I want to talk about yeah the reason there's a bun here yes because of the myths yeah go ahead go ahead having a bun in the oven when you're pregnant have you heard that sentence of course what is that why do people say like there's a bun in the oven and why is that harmful to say that you know I don't know where this comes from but I know why it's not good so telling a mom oh you have a bun in the oven implies that the mom is an oven.

36:10And what's an oven? A passive object that provides heat and time. As a mom, you're so much more than that. You're not just passive waiting around for the next ultrasound providing heat and time to your baby. A better image is that you are soil and your baby is a seed. We all know intuitively that if you have a seed for like a nice apple tree, if you plant it in a driveway full of gravel, or if you plant it in a healthy garden, it's not going to lead to the same tree. You know that. You know that the soil co-creates the tree's plant. When you're pregnant, it's the same thing. The nutrients you provide to your baby co-create your baby's genetic plan.

36:57And if you provide all the stuff that he needs, he'll be able to develop more optimally. And this again is linked to adult vulnerability or resilience to disease. So as a pregnant mom, you are soil. You're not an oven. And this is actually, so in my book, I called the introduction, you are not an oven. This is like the first idea you have to understand. You are not an oven. You have so much more power, so much more agency. And for some weird reason, this science has been kept from you. When with simple tools, for example, getting enough choline on a daily basis, you can give your baby's brain the nutrient that he needs because today for example in the case of choline this is a shocking statistic 90 percent of pregnant moms 90 percent of pregnant moms are not getting the bare minimum amount of choline that is recommended during pregnancy 90 percent not because we don't have access to eggs because nobody's freaking telling them why big mystery i have no idea i think it's a sense of like oh moms can't handle all this information it's a bit too complicated or maybe because the medical system is built around short-term disease prevention and problems and doesn't take time to tell you about the long-term potential benefits that you can impact so this is why the choline chapter is so important with just four eggs a day you get all the choline that your baby needs i know four eggs a day sounds like a lot, but actually it's the easiest way to get the choline.

38:26It's in the egg yolk. So if you can't eat all your eggs, just eat the yolk. Make sure they're cooked through. It's important during pregnancy. There's also choline in fish, in chicken, in meat. There's a little bit of choline in plant foods. And there are great choline supplements that you can take if you don't eat any animal products. So easy. I ate so many eggs when I was pregnant. Really? Yeah. Four eggs every morning. Except the first four months where I could not eat a single egg. Yeah, yeah, yeah.

38:51Lewis Howes:It's just carbs. I was like, mmm, croissant. I'm sure there's some choline in here, right? No. No choline in the croissant. But so choline eggs, super simple. We have evidence that moms are not getting enough. We have evidence that it matters. We have animal studies. We have human trials. We know it's important. The American Association of Pediatrics says failure to provide choline during this important time can result in lifelong brain deficits. Really? The American Association of Pediatrics. It says that. Yes. Can you explain to me, Lewis, why we're not telling moms this? I have no idea. Exactly.

39:25I have no idea. It's a mystery. So this is why this book is important. Wow.

39:28Lewis Howes:Yeah. So what would you say then is the biggest nutrition lie that moms have been told during pregnancy? The biggest nutrition lie that your baby will get what he needs. Always. Like just eat whatever and the baby's going to be fine. Eat more calories because you're, you know, eat for two. That's a big lie also. Having double the calories is not good for the mom. You don't need double the calories. You don't need double the calories. And the biggest lie is your baby will take what he needs. The correct sentence is your baby will take what you give him. Your baby will take what is there and your baby will adapt.

39:58Just like a tree in different soils, your baby will adapt. Your baby knows. Nature is smart. Even if you don't eat any culling, your baby will adapt and do things differently. But if you give him all the stuff he needs, he will not need to adapt so much and he'll be able to -

40:13Lewis Howes:He'll thrive better. Thrive better. Yeah. You can still grow a tree in concrete, I guess. Maybe. Maybe. But it's like not going to be the best growing tree. Thankfully, the human body is not that extreme, right? As long as you have air, water, food, a uterus, your baby will probably be okay. But actually, not necessarily because in the case of choline, for example, we know that low choline levels can lead to brain malformations that end in miscarriage. So we talk a lot about folate. I don't know if you've heard this when you were going through the pregnancy, but it's like take a folic acid supplement.

40:43It's very important, et cetera. Choline is just as important, but nobody talks about it. Yeah. And we talked about, you just said the sentence, eat for two, eat a lot of calories. I think this brings us to the topic of glucose, which is important. So glucose, as I said, is in carbs. So bread, pasta, croissant, rice, potatoes, fruits, chocolate cakes, etc. You need more glucose when you're pregnant because your baby needs it. But how much is the question? Not double. 10, 20 % more maybe, right? So kind of, yeah, exactly. So at the end of the third trimester, when your baby is really big or your babies are really big and they're just about to be born, your baby needs 70 grams of glucose per day.

41:2570 grams of glucose is the amount of glucose in a cup and a half of rice. That is the maximum. A whole day. Yes. That is the maximum amount he will need when he's the biggest he's going to be right before birth. So at the very end of the third trimester. In the first trimester, you barely need any extra glucose at all. Second trimester, it starts going up a little bit. At the very end, the maximum, a cup and a half of rice. That is not nearly eating double the amount of carbs. You don't need to eat double that. So you need to give your baby a little bit. But if you give your baby way too much, he's going to have to adapt in the room.

41:59And he's going to put on fat to try to protect himself from high glucose levels. And it might create some vulnerabilities, for example, to diabetes. And there's a cool thing we have to talk about, which is the difference between DNA and epigenetics. So when you conceive a baby, his DNA is set. It will never change. Half from the mom, half from the dad. DNA will never change. But that's not the end of the story. Scientists have recently discovered that there are little tiny switches, tiny molecular switches, that sit on our DNA and control which genes are on or off. So DNA is one thing, but the programming of the DNA is very flexible and it's a whole other thing.

42:44Is this the whole CRISPR thing? That's different. That's gene editing. But epigenetics, we all have this. All of our genes are being programmed by these little switches at all times. And during pregnancy, you're setting up the epigenetics, the programming of your baby's DNA. And so scientists can measure this programming. They can see which genes are on and which genes are off. And what they find is that when a mom has very high glucose levels during pregnancy, the human baby has genes linked to diabetes that are turned on more than other babies. So with your diet during pregnancy, you're programming these genes on and off.

43:23And this can lead to the long-term increases in risk that we're seeing.

43:27Lewis Howes:For somebody who's not pregnant, what is the optimal amount of carbs someone should be eating on a daily basis? Well, that's a very controversial topic, Lewis. To have like a healthy lifestyle, to be, you know, in fat burning phase, but also, you know, enjoying life as well. What is that? Well, the thing is we don't actually need to eat carbs. Really? Yeah. Oh man, but it's so good, aren't it? Because if you don't eat any carbs, your body can make the glucose that it needs from within. Really? Yes. From other sources like protein. Your liver can create glucose as long as you're eating something.

44:02That doesn't mean we should all eat no carbs. Most people do fine on like 100 grams of carbs per day, for example. How much is 100 grams of carbs? What is that? Two cups of rice. Two cups of rice a day.

44:11Lewis Howes:Yeah. That means - Yeah. Two cups of rice. That's correct. Yeah. Two cups of rice a day in terms of carbs is all you should need or is like the maximum or is like - It depends so much. If you're an athlete, you need more because you're using up a lot of glucose for your muscles. It depends if you're maintaining your weight, if you're trying to lose fat. It depends on your individual sensitivity. If you're a female, if you're a male, time of the month, you need to find your own balance. What is the best use of carb source for most body types? Is it rice? Is it bread? Is it pasta? Great question.

44:46So I would put carbs in two categories. So we have the starches, which are bread, pasta, rice, potatoes, oats. And then we have the sugars. So that's chocolate cake, fruit juice, even just fruit. Starches just contain glucose. Sugars contain glucose and fructose. You don't want that. Your body doesn't need any fructose. So it doesn't need fruit? No. You don't need to eat fruit. It tastes good. Yeah, that's fine. So eat it. Hey, listen, we're talking about biologics, right? So it's always better to get your carbs from starches than from sugars like fruit juice or cake. Now fruit themselves, whole fruit is mostly fine because they contain fiber and water.

45:33So there's glucose and fructose in there. But because of the fiber and the water, they arrive in your bloodstream more slowly. All that to say, it's up to you to find your optimal amount of carbs. You don't need to eat carbs, but it's a nice way to get energy. It's also a very social food. Yeah, of course. Carbs are a social food. So I do pretty well, like 100 grams of carbs per day, I would say. And then I focus a lot on protein and healthy fats, et cetera.

45:57Lewis Howes:But if someone is trying to get in shape, stay healthy, stay lean, trying to eliminate fat from their body, you're saying stay around 100 grams of carbs a day or less, or it all depends on who and when and all that stuff. But if it's a normal human being who's not pregnant and they're just trying to stay lean. I would avoid giving exact numbers. What I would say is if you are able to keep your blood sugar levels steady by using my hacks, for example, I feel like you naturally get to an amount of carbs that's going to support fat burning in your body because fat burning is a healthy state to be in.

46:35And when you don't have big spikes and big dips in your glucose levels, your body can burn fat for fuel. So it's hard to say a certain number because for example, if you only eat carbs but you're staying under X grams, does that mean you're going to be healthy? No, right? It's about a combination of things. I don't think we should say like X grams of this, X grams of that. It's leaving the spice lower. Yes.

46:55Lewis Howes:And less frequent. Yes. And focusing on foods that actually give your body something really important. So for example, protein and fats, right? We can't make protein from within. So it's very important to give your body enough protein, but we can make glucose from within. When you're building something great, the people around you matter from day one. And I know how easy it is to get pulled away from the work that actually moves the mission forward. That is where JustWorks comes in. It's an HR platform built for small businesses that care about growth and their people. Payroll, benefits, compliance, hiring, all handled in one place so you can stay focused on what matters most.

47:31Lewis Howes:Go to JustWorks.com to learn more. They do your human resources right, so you can do right by your people. just works for your people. This podcast is supported by Ring. With Ring, it's protected. You know those moments when you're expecting a package and you're not home and you're thinking about it all day, wondering if it's just sitting out there. That's something I think about, especially with how often we're ordering things for the house. And this is where Ring comes in. Keep track of packages and see more at the front door with battery doorbell. And honestly, Ring has been a game changer for me.

48:02Lewis Howes:I like being able to quickly check and see where my package shows up and just know it's there. And beyond that, I'm also keeping an eye out on the yard. With the Outdoor Cam Plus, you get a wide field of view and clear retinal 2K video, so you can see what's happening around your home, even at night. You can also upgrade to 4K cameras and doorbells with retinal vision, which gives you ultra clear footage and lets you zoom in without losing important details. And for me, it's that extra peace of mind. Whether it's making sure a delivery arrived or just checking in on things outside, it's simple and easy.

48:32Lewis Howes:Your door, your yard, your home. With Ring, it's protected. Shop cameras, doorbells, and more right now at ring.com. How much protein and how much fat should we have? You want numbers. You want me to write a whole list for you. Just on average, like, you know, is it, yeah, is it based on how big you are? So for protein, I think it's actually useful to talk about exact numbers here because your body cannot make protein from within. And when we think protein, we often think muscle. Protein is not just muscle. So many things in your body are protein. For example, the collagen in your skin that keeps your skin healthy is a protein.

49:10A lot of the parts of your immune system are proteins. They keep you healthy. They keep you safe from pathogens. For example, insulin, which is a hormone that manages your glucose levels, that's a protein. There are thousands and thousands and thousands of types of protein in your body. And it's really important to make your DNA makes protein. The little code in your DNA, what does it do? It tells your body how to make different proteins. So it's not just about muscle mass and bodybuilding. And during pregnancy, you're literally building another human's body inside your body. It's important to remember that sometimes.

49:46And as I said, your baby, the moment he's born, is about 50 % protein. You exclude water. Proteins are everything. They're everything. So how much protein do we need? We've had lots of different methods to try to measure how much protein a human needs to eat. and the more recent methods they have a funky name they called the indicator amino acid oxidation method very fancy word but it's just saying it's a new method for measuring how much protein you need to eat to give your body enough not just to survive but to thrive and so this method is now showing us that in a pregnant person we need about 1.2 grams of protein per kilo of body mass per day.

50:28In the second and third trimester, we need 1.5. And during breastfeeding, 1.9. Wow. So breastfeeding is very intense in protein because you're putting protein in your breast milk to continue to feed your baby. So these stats are core and very important to learn about for moms. Most moms are not getting nearly enough protein during pregnancy. And what happens is that

50:52Lewis Howes:your body starts breaking down your muscle because your muscles are full of protein break down the muscle give it to baby and that's why we see studies that say that 30 of moms lose muscle mass during pregnancy wow how much just curious how much protein is in a cup of breast milk on average do we know did you ever study this with your i'm sure we know but i don't know i don't know the top of my head i'm curious if it has a lot of protein or it's like one gram of protein I don't know. I'm just curious. It's a good question. What I do know is that it's a complete source of protein, meaning it's very high quality protein for your baby.

51:29Lewis Howes:What's the science behind weird pregnancy cravings? Why do moms say, like, I want to eat, like, pickles and chocolate sauce? I don't know, like, weird stuff. So it's still up for debate. But the pickle thing, scientists believe that it has to do with iodine. So iodine is something that is found in sea salt. It's very important for your baby's thyroid and brain development. And when you crave pickles, it's probably because you're craving something salty, something high in iodine. I craved red meat and kiwis and like citrus fruit, a lot of fruit during my pregnancy. Maybe it was because of all the vitamins.

52:03Lewis Howes:That's a big glucose spike, right? Like all this fruit? Well, whole fruit is fine. Okay. But the fruit juice, if you get rid of the fiber, that's going to be a problem for sure. How much fruit is fine? Like what if you're eating buckets of fruit? That's still a lot, right? Well, yes, because the fruit that we eat today has been bred by humans to be very high in sugar. Yeah, yeah. So, you know, if you eat a lot of it, it might cause a big spike. Okay. But what I recap in the glucose part of the book is all the glucose hacks to help you eat the sweet stuff without too much of a spike. So having an apple with some peanut butter also.

52:35Lewis Howes:Exactly. By putting some clothes on your carbs. Oh, yeah. Nice one. Or having the fruit or the sugar at the end of a meal instead of at the beginning. The fiber first and the protein first. Exactly. Yeah. Exactly. Exactly. So, but I, I'm a firm believer that whole fruit is totally fine and we should absolutely not demonize whole fruit. It's the best thing to eat. If you want to eat something sweet. Speaking of sweets, what's the real reason people feel out of control with sweets and sugar? I think one of the main reasons is that they are on a glucose rollercoaster and they don't know it. And the main culprit is often eating something sweet on an empty stomach.

53:13because when your stomach is empty, anything sweet that you eat, those glucose molecules arrive very quickly into your bloodstream. Nothing is slowing them down, which means big glucose spike and big glucose crash. And we know that the crashes can activate the craving center in your brain. So I used to eat sweet stuff for breakfast all the time. And then at 10 a.m., I was like, I really need like some chocolate. More sweet.

53:43Lewis Howes:Dr. Pepper? I was like, I need a muffin. I go to the coffee shop and get like a coffee and a muffin. Yeah, something sweet. And now looking back, I'm like, God, all these years, I was just having a glucose crash because my breakfast was sweet and I had no idea. And then the cycle starts again because I have the muffin at 10 a.m. What happens? Another spike. And then another crash. And then all day. And then it's 11 p.m. And I've just ordered on Uber Eats like five pints of ice cream. I'm like, how did I get here? Well, it was all because of the breakfast. Gosh, you made something for me last time you were here.

54:16Lewis Howes:The chocolate brittle. Oh my gosh, this was incredible. This is a recipe in my second book, The Glucose Goddess Method. I want it right now. It's so easy. You just get this dark chocolate and you melt it. And then you put it on this baking sheet and you put a bunch of nuts in it. Like I think I made it with pistachios and walnuts for you. Sea salt, put it in the fridge. You wait for it to harden and then you break it up. Now, you know why this is a good dessert? Tell me. Because of the nuts. Because those nuts contain protein and fat. And they're going to slow down the glucose spike from the chocolate.

54:47Lewis Howes:I want that now. Are you having a glucose crash right now? I'm okay right now. But I've been eating moonbeam soup for like six days. I'm trying to kind of just like get more beans and reset from the holidays. Because I ate a lot of sugary sweets that was too much. And so I'm just doing it for a number of days. But yeah, that burrito sounds amazing right now. Gosh. You make some while you're here. Okay, I'll say this too. I'll freaking Uber it over here. Oh my gosh, it's so good. So I think that's one of the reasons people feel out of control. It's when you're eating sweets essentially alone by itself.

55:22Lewis Howes:You're going to have a rush and then a crash. Even if it's a little sweet, you miss a couple cookies it sounds like. Well, listen, having one cookie is going to create a smaller spike than 10 cookies. Yeah, a whole box. Yeah. And listen, sometimes I wake up in the morning and I'm like, I want ice cream for breakfast and I do it. And I'm like, this is going to create a big glucose spike. And all day. Yeah. Is it worth it? And then I always regret it. No. You regret it. Because I feel awful. You know the science, you know what it's doing to your body, your brain, all these things. Yeah. It's good for an hour, but then you're like, and then the rest of the day you have to kind of like try to figure out how to re-regulate your system.

55:57Lewis Howes:And then the next morning, hopefully you can reset it. But it's like, you also sleep worse when you're doing it all day. Yeah. So it's a little bit of a vicious cycle. And we were talking earlier about, you know, people feel a victim and trapped in their diet and it's hard to exit out of it. Breakfast is a good moment to try to exit out of it. If you have a protein rich breakfast, pregnant is not pregnant. This is a very great way to stabilize your blood sugar. And I found that during pregnancy, when I was on a glucose roller coaster, my nausea was worse. But if I was able to have a little bit of protein, like I would lay in bed and wake up and I had some almonds next to my bed and I would eat them before I got up.

56:34And that kind of helped a little bit of protein before getting up to stabilize my blood sugar. I mean, pregnancy is a whole thing. It exacerbates so much stuff. It's complicated.

56:44Lewis Howes:Yeah. Pregnancy is also highly emotional, highly, you know, there's some, some women have more anxiety around pregnancy. Other women have great pregnancies, but still there's a, it seems like there's something in the pregnant pregnant mom that starts to switch on where they're thinking about it more intently when you're pregnant is what it seems like from my interpretation, my experience witnessing it. You're thinking about your pregnancy, you're thinking about your choices, you're thinking about your body, then your body is changing, then you're questioning your body. All these different things are happening and I can only imagine what is happening with your mind and trying to stay calm...

57:21Lewis Howes:And the hormones. Yeah, trying to stay calm with all of it seems extremely challenging. and so on top of that there's the stress of like what i need to eat yes and it can be highly confusing very confusing yes that's why this book is a nice guiding light in all of this your book is called nine months that count forever how your pregnancy diet shapes your baby's future i want everyone to make sure they check this out um you also told me beforehand that you had a miscarriage before, right? What was that experience like for you? How did you navigate and overcome it and process it? And how did you step into the, you know, having your son, um, after going through that experience?

58:05I mean, talk about anxiety, man. So I was pregnant my first time and at no point did I think anything bad could happen. I had no there was nothing in my field nothing in my mind I never thought anything wrong would happen you're young you're healthy you're getting all the right things and so the moment of that first positive pregnancy test I told everybody everybody I didn't know I was like oh I guess people wait three months but I just I was like oh this doesn't apply to me I just had no no conception yeah so ultrasound there's a heartbeat I'm like oh my god really yeah baby's gonna be born in December blah blah and I'm due to go to the second ultrasound it was at three months and I'm like la la la la everything's fine and I show up and they start the doctor starts the ultrasound and this image pops up on the screen and instantly I just knew Lewis I was like something's wrong because the embryo had not grown since the last time and it was sort of at the bottom of the screen kind of you could tell that it was oh man this is yeah um and so i learned that i had had what's called a silent miscarriage meaning in normal quote unquote miscarriages you bleed and you your body expulses um the pregnancy naturally my body did not do that so i learned at the ultrasound that i had been walking around for three weeks thinking i was still pregnant but the embryo had stopped developing three weeks ago oh my gosh so entire life comes crashing down.

59:42I mean, like just the emotional shock of that was unlike anything I had ever experienced. It was just, I don't even have words. I remember this one sentence I said to my husband, and that's the best way I can describe it. I said, if emotions could kill, I think I'd be dead. The level of despair that I spiraled into for the better part of like a whole month was just so painful. So I had to have a surgery where they take the embryo. Yeah. It was a whole thing. And so how did I process it? It was just extremely difficult. Very, very difficult. And all of a sudden, you see pregnant people everywhere.

1:00:23Lewis Howes:Oh, they're happy. Yeah, they're happy. All of a sudden, you're like, everybody's pregnant around me. Oh, no. Everything. It was so painful. So I honestly, I didn't cope very well. I started drinking a lot of coffee and just working a lot and tried to get my mind off it. Really? Yeah. I was like, I was numbing, completely numbing. And then, you know, I spoke to my therapist, my husband, I had really supportive friends, but it was just a very difficult process. And two months after that, I was in, I was in two minds. One part of me was still grieving and still incredibly sad. And the other part of me was like, I think I want to try again.

1:01:01and I was wrestling with this thing of like, do I need to be healed from the miscarriage?

1:01:07Lewis Howes:Physically or emotionally? Emotionally. Before I'm allowed to try again? I don't know. I had a sense of like, do I need to heal myself before I can try again? And I realized that no, that that grief was always going to be there. And it was probably going to coexist with a new pregnancy. Oh man. And so I got pregnant again rather quickly in two months and I was extremely anxious that it was going to happen again. It was awful because again, I had no external signs of anything wrong. And until your baby starts kicking at like month five or something, you have no clue what's going on. Were you checking your ultrasounds every month?

1:01:48I was going to the doctor almost every week. Really? Oh yeah. Hey, make sure it's okay. I was freaked out. That's a lot of anxiety. I was incredibly anxious. Very, very, very anxious. I would cry all the time like for you know for 48 hours after before each ultrasound i would be crying and sobbing scared it was going to happen again walking to the doctor's office i was crying everything was

1:02:09Lewis Howes:fine every time but it was horrible emotional horrible and until my son was born and i could hold him in my arms i was still anxious because you're like you never know i guess never know so it was very very difficult and what i realized is that we don't talk about pregnancy loss at all and when this happened to me, I learned some crazy things. Like all of these people close to me had experienced this and were just telling me now. They've never shared it before. Like my mom was like, oh yeah, I had three miscarriages. I was like, what? My grandmother, I had five. I was like, what? You know, tongue's untie, but it's taboo.

1:02:49Nobody knows how to handle it. It's a heavy thing. It's heavy, but yes, I guess it's heavy. But look, when somebody goes through grief in another form, people kind of know how to handle it. So heavy things happen all the time, but the heavy things that we're okay talking about are easier to handle.

1:03:10Lewis Howes:Gosh. So in my book, I talk about all of that, my entire story, because I wanted to put it out there because the only thing that made me feel better when I was going through that was to talk to women who had gone through that as well. Not holding on to it. Yeah. And to hear that many people around me had had a miscarriage and then a successful pregnancy afterwards. Oh, that's good. So there's hope. Tax and bonus season is one of those sneaky little moments. You check your account, you see a refund or a bonus, and for about 10 seconds, you feel rich. Like, ooh, maybe I'll go buy some expensive gift for myself.

1:03:43Lewis Howes:Then reality kicks in. But here is the thing. That moment right there is actually kind of powerful for us. For most of us, extra money hits the account and suddenly it already has plans because something needs to be fixed, something needs paid for, or something you've wanted for forever is calling your name. There's no shame in this. Life is full. Things break. Plans pop up. But what if just for a minute you paused, like just for a second, not because you have to, but because you want to ask a better question, not what can I buy right now, but what would actually feel good about this later. And instead of the moment running you, you make an intentional move, not a big dramatic one, just a simple decision that leaves you feeling a little more steady and a little more in control, specifically with your money.

1:04:36Lewis Howes:And if you get a tax refund or a bonus, try asking a different question, not what can I buy today, but how can I give my bonus a bonus? Or how can I turn my tax refund into more funds? It's a small shift, but it changes the energy. And suddenly it isn't just extra cash. It's an opportunity. One simple, intentional decision can help you feel a little bit more in control, a little more steady. And honestly, that feels better than an impulse purchase you forget about in two weeks. And that's why I like how U.S. Bank approaches tax and bonus season. They know these moments matter. U.S. Bank Smart Lease Savings is designed for people who want flexibility while earning competitive promotional rates.

1:05:26Lewis Howes:And if you are in a place where you do not need immediate access to that money, U.S. Bank CD Specials let you lock in a guaranteed rate for a set period of time. It's so simple, it's straightforward, and it's about saving your way. Growing your money without overcomplicating it, U.S. Bank can be a trusted partner when you decide to be a little more intentional with a financial boost. Visit usbank.com slash savings to get started. Savings rates vary based on the presence of an additional eligible product and combined qualifying balances. CD rates vary by term and location. Member FDIC. The School of Greatness is proudly sponsored by Amica Insurance.

1:06:13Lewis Howes:It feels good to be understood. Amica goes above and beyond to customize the right coverage for you by taking the time to really understand your needs. Because creating peace of mind is at the heart of Amica's mission. And whether you're at home or on the road, Amica knows it's not just about where you're going, but who you go with. Go with the insurer that truly understands you. As a mutual company, Amica puts its customers' needs first. Visit amika.com and get a quote today. Do you feel like you've, or where are you on your healing journey of that? Honestly, today I feel good. I feel like I've processed it, but it was probably one of the darkest moments in my life.

1:06:51But today I feel fine because my son is here and he's okay.

1:06:56Lewis Howes:Yeah. And he's happy. Yeah. So in a way I'm like, okay, I can have a healthy baby. Like this is possible. and maybe it'll come back up at some other point. Writing it in the book was also very cathartic and talking about it a lot was cathartic, but it's very, very challenging. Yeah. I mean, something that guys will never know what that feels like. Yeah. You know, we'll never know what that feels like with their wives or people that have gone through that. Yeah. It's a very isolating experience. I can imagine. Yeah. Wow. I mean, but I think a lot of women, even if they haven't had a miscarriage, it sounds like what is very common for pregnant women after they deliver a baby is postpartum depression and some form of come down.

1:07:49Lewis Howes:Even though you have this beautiful miracle and gift that has come into your life. But, you know, even my wife, Martha, she's the most positive person I've ever met. She has tools. She goes to therapy. She's been doing these things for years. But she had, I guess it was pre-diabetes, gestational diabetes, like symptoms during the pregnancy and then preeclampsia. And it was rough for her for about six weeks. And she is super positive and has the tools and has support and family's there and has a supportive husband. All these things are there and it was still challenging for her. And there's still moments now, but a lot of women don't have all that support and they go through extreme postpartum depression.

1:08:35Lewis Howes:Did you experience any of that? And how can we serve moms who have delivered babies on how to set themselves up for success after the delivery to minimize those things? I think food is a big tool. Yeah. Because your baby will suck a lot of your reserves in your body up to a point. So for example, if you eat zero choline, your baby will take a lot of choline from you up to a point because nature always wants to make sure the mom survives. Survives too, yeah, yeah. So if you end your pregnancy depleted, muscle loss, no choline, all of your omega-3s taken from you for your baby's brain up to a point.

1:09:22any adult with low choline no omega-3 low muscle mass and blood sugar spikes and dips will not feel well you throw that into postpartum huge hormonal shift sleep deprivation isolation early motherhood is so isolating identity change everything everything no wonder recipe for not feeling so good so if you can use these tools in the book you'll at least have the nutrition part not too depleted after you give birth it's just very difficult i don't have a magic one i also went through it was very painful my baby's eight months now but you know for the first four months it was rough i didn't feel so good it's very challenging in so many respects emotionally mentally spiritually physically very very hard very very very hard and i was finishing writing this book at the same time like wow it was just a vortex vortex i feel a bit more stable now because he's sleeping better also so it's it's helping it's just a very tough tender moment of

1:10:23Lewis Howes:life as a scientist yourself and a researcher do you have a relationship with god yeah i do how do you wrestle with science and spirituality i don't you know no i think it's ridiculous to say that the only real things are the things that science understands i think it's absolutely ridiculous look at where science was a hundred years ago we didn't know about microbes we didn't know about DNA. They still existed. We just didn't have the tools yet. Did you have a relationship with God during and after the pregnancy that supported you with the isolation and with the feeling of loss or with the feeling of uncertainty or the scary?

1:11:01Lewis Howes:How did you navigate that? So I'm very spiritual. I believe in something greater than me. I don't relate to a specific religion, but I'm a very spiritual person. And I believe a lot in my intuition. I believe I can connect with guides. You know, I can ask for help. Help comes. I believe I have access to a lot of insights if I can just connect and quiet myself and get there. I've assigned a bit of a meaning, I think, now to the miscarriage in a way. And one thing I did after the miscarriage is that I connected. Spiritually, I tried to connect to my future kids. And I was able to connect with them energetically it felt like before you had your son before i had my son and really yeah what was that like well it was just me sort of quieting my my mind and sitting on my bed and just calling me like okay like kids if you're there like what's going on give me some support something wow yeah and i saw i saw two kids and um i was like okay what's the meaning behind this miscarriage and they were like don't worry that was just not that's not one of us that was just that was a process that needed to happen but we're good and that helped wow yeah that's a beautiful feeling that helps a lot that helped a lot speak to your future children or connect emotionally and you're spiritually with them and have a conversation with them of sorts i've always had this kind of stuff wow even with the glucose work that i did before i've never talked about this.

1:12:35But with the glucose work I did before this book, for example, I always felt like that idea of blood sugar and glucose, I connected with it. And she picked me and she was like, hey, Jesse, there's this idea. Do you want it? Do you want to enter a relationship with me? And I said, yes. There's no reason for me to have come across a glucose monitor at 25 years old when I didn't have diabetes, when I didn't have any reason to come across it. It was just, I felt like the idea really wanted to come through me. And so it was a spiritual experience in a way. That's just how I live. I don't know. It feels normal to me.

1:13:12Maybe this sounds completely crazy, but yeah.

1:13:14Lewis Howes:I don't think it's crazy. I think it's cool. Thanks. But you don't talk about it. No, I would love to. I think it's very fascinating. Yeah. Yeah. So do you speak to your other future child today? I haven't tried, no. I haven't tried. Maybe I should talk to them and see what's up. But now one of them is here, so I can talk to him directly. You think there's only one more? Yeah, I always thought I would have many, many kids, but now that I've had one, I'm like, well, it's a lot. It's a lot. Two of ones is like another world. Yeah, I definitely would like to have another child at some point. Just also because I think my son would enjoy having that experience.

1:13:49And I grew up with many brothers and sisters, so I like that energy. I think it's fun.

1:13:54Lewis Howes:You're one of what? How many siblings? So I have one full sister and then four halves. Okay. And I'm the oldest, yeah. Wow. I have six. Wow. So you felt like you're going to have one more in the future sometime. Yeah. What about you? It's not really up to me. I think it's up to Martha. You know, I think I would welcome another child into our family if she feels like she can physically, mentally, emotionally handle it. Again, she's 43. And so, you know, sure, she could have another child in a couple of years maybe, but it was also a lot. It was physically. I mean, we went to the ER twice. She was in the hospital multiple times and her health and her safety is my number one priority.

1:14:36Lewis Howes:Obviously our kids, but not at the risk of bringing another child to like hurt her. So for me, it's not like I have to have this or my life is over. It's the idea of it is beautiful and amazing if she is going to be set up for success and if she wants that. But if she doesn't, I'm happy as well. And how has the experience of having kids been spiritual in any way for you? Wow. I think it's going to continue to be more spiritual the older they get. It's still less than three months. But even today, I was looking and one of my daughters, both of them, but one of them kind of woke up and I was hovering over her, looking at her, and she just gave me a little half smirk.

1:15:19And I was like, gosh, it's really beautiful.

1:15:21Lewis Howes:I mean, it's a beautiful experience. You know, it's like, it's something really special. So I can only imagine how beautiful it will unfold to be, you know, how beautiful it'll be to be like, wow, you were just an idea. I mean, you were an idea that has been in a spiritual world that now you're in a physical world or whatever we want to call this world, but you're here now. And now you're developing little by little and I'm watching it. Yeah. It is a beautiful miracle. It's a miracle. It is a miracle. It is a miracle. Yeah, to have both of them is just a gift. And to watch their personalities already within a couple of months, it's incredible.

1:16:02Lewis Howes:But Martha's with them more. And so she is getting to really experience it deeper at this moment, which I think is more important for her than me. And they're sleeping a lot. So there's only so much you can do. But they're sleeping on you. And I'm like, gosh, this is the greatest feeling. You know, it's like, I use the level of my cat sleep. but maybe this is like a whole nother level of having a human being sleeping your arms that came through your wife. You know, how does it feel for you when you're, when your son's sleeping on you? Well, he's too big to do that now. He can't sleep on me anymore.

1:16:33Yeah. Yeah. it's incredible. It's, it's everything. It's just, it's just such a complexity of emotion. It's like a bouquet of all the things. It's like the most incredible thing. Just like so much dopamine and serotonin and like, wow, this overwhelm. And also like, this is the hardest thing I've ever gone through, even though, you know, I'm lucky enough that I have a nanny, like I have help, et cetera. It's just, my brain has changed and is thinking about him all the time. And it's just really difficult. It's very challenging.

1:17:03Lewis Howes:It's hard to be a career mom and a mom full time, right? It's hard to do like both at a high level. You really need support if you're going to be working on other stuff, I guess. And it's, it demands all of you. Yes. Demands all of you. Yes. You'll never be the same. Nah, it's a blessing. I'm so excited. Well, I want people to get your book. It's called Nine Months That Count Forever, How Your Pregnancy Diet Shapes Your Baby's Future. And there's a lot of different strategies and science and research in here that's going to help moms or pregnant moms really get clear on what to eat, how to eat.

1:17:39Lewis Howes:And also know that if you're a mom who already had a child and you felt like you messed your kid up, your kid's going to be okay. like it's going to figure it out. And there's so many things you can course correct when they're young that you can start getting them on these habits now, if they're six months old or six years old. So, it's never too late. And like you said, you didn't have a bun in the oven, you had a seed and you are the fertilizer to help flourish and help them develop and grow until they are delivered. And at any moment, you can continue to refertilize a human being at any season or stage of life.

1:18:15Lewis Howes:So they can flourish from where they are to where they need to be. So just know that you haven't ruined your kids up if you didn't feel like you ate the perfect way. Again, the book is out, Nine Months That Count Forever, How Your Pregnancy Diet Shapes Your Baby's Future. And if people want more, they can go to glucosegoddess.com to get all your content, your newsletters there, and also glucosegoddess on Instagram, glucoserevolution on YouTube as well. you've got amazing products out right now you've got supplements that help people if they don't want to drink um vinegar vinegar which i don't like i have some of your supplements you can take that with food exactly it'll help you minimize glucose spice and you've got other products coming out in the future that if they subscribe to your newsletter or subscribe to you on instagram they'll get notified of what those products are going to be which i'm pretty excited about yeah i'll send you some of that stuff um a couple final questions before i get you out of I asked you this before, but I'm curious now that you're a mom, what your three truths are.

1:19:16Lewis Howes:So I'll ask the question from the context. You get to live as long as you want in this life, but many years away, it's your last day on earth and you get to create and accomplish anything you want to create all the products and the business and you have more kids, whatever you want to do, it happens. But it's the last day for you in this earth. And you have to take all of your work with you, all of your content, all of your social media, all of your books, they go with you. They don't stick around for us to have. But on the final day, you get to leave behind three lessons to the world. What would those three lessons be for you?

1:19:50Have a savory breakfast. Listen to your body because symptoms are messages. And if you're pregnant, eat a ton of eggs.

1:20:03Lewis Howes:There you go. That's good. I love it. Simple reminders. I want to acknowledge you, Jesse, for the transformation you've been on as a mom now and how you continue to show up to serve not only yourself and your son and your husband, but also your community in the world. I'm researching these things because you went through it. You went through your own challenges pre-pregnancy in your 20s and you went through your own challenges with a miscarriage and you said, I want to find the solution. So you turned your kind of pain into solutions for yourself and others. So I acknowledge you for the book, the work you're doing, and the constant service to humanity with what you're sharing.

1:20:44Lewis Howes:So I appreciate you. And my final question is what's your definition of greatness? I think this has changed. I think my definition of greatness now is peace and contentment. Because I think jealousy is a good marker of where you want to go. And I'm so jealous of people who are just content. They're just happy. They're like, I'm content with my life. Yeah. And it's not about more, right? It's about that contentment in your brain. Yeah. I think it helps to have a kid that I feel more content now. Yeah. More present. Yeah. That's beautiful. Jesse, appreciate it. Aw, thank you, Lewis. Amazing. Thank you for having me.

1:21:21Lewis Howes:I hope you enjoyed today's episode and it inspired you on your journey towards greatness. Make sure to check out the show notes in the description for a full rundown of today's episode with all the important links. And if you want weekly exclusive bonus episodes with me personally, as well as ad-free listening, then make sure to subscribe to our Greatness Plus channel exclusively on Apple Podcasts. Share this with a friend on social media and leave us a review on Apple Podcasts as well. Let me know what you enjoyed about this episode in that review. I really love hearing feedback from you and it helps us figure out how we can support and serve you moving forward.

1:21:59Lewis Howes:And I want to remind you if no one has told you lately that you are loved, you are worthy, and you matter. And now it's time to go out there and do something great.

1:22:18Lewis Howes:Royal Caribbean takes next level to another level. Go all in on the world's boldest ships, filled with mind-blowing entertainment, world-class dining, and the largest water parks at sea. And just when you think it couldn't get any better, you'll stop at our award-winning private island, Perfect Day Coco Cay. It's an unreal adventure for everyone in the family. Book today at RoyalCaribbean.com. Big time, best time, all the time. Come seek the Royal Caribbean. Ships Registry Bahamas. Look, if you've got prescriptions, the Walmart app is your place to manage them. Transfer your scripts, refill them, and have them delivered straight to you.

1:22:59Migraines managed. Allergies alleviated. Dermatology derma delivered. Ding dong. Is that your pizza? Nope. Walmart pharmacy delivery with a refill. Switch to Walmart and manage your prescriptions in the app. The Walmart you thought you knew is now new. Delivery not available for all prescriptions. Exclusions apply.