What I Eat - Balance Hormones Naturally - Mood Boosting Foods | Dr Mona Vand

[@lalylaly27]

Definitely check out Video Info 1:36 Hormonal imbalance in general 2:25 Signs and symptoms: sudden weight gain/loss, infertility, mood swings, depression, anxiety, stress, fatigue, etc. 3:09 Diet Tip: replace carbs for healthy fats; mct oil, spaghetti squash, sweet potatoes, avocado, coconut oil, coconut cream, chia seeds, walnut, wild salmon. AVOID white bread/pasta/potatoes, gluten 6:00 Adaptogens: body balance help; ashwagandha helps thyroid, Tulsi/holy basil helps cortisol 9:42 Healthy Herbs: Fennel for gut health, Thyme for progesterone 10:56 Foods to Avoid: Dairy, gluten

[@daniellehndz0997]

Thank u

[@user-gg1vm2cj1y]

💕🙏

[@Oyuki-Mayonesa]

Thank God! 🙏

[@kapalhill1823]

What foods mostly have gluten in them

[@HummingbirdJewel]

What about cottage cheese and no sugar Greek yogurt? Also calcium carbonate in almond milk? Sorry but plants have consciousness too… they sense fear, want to reproduce.

[@ankitajha]

Cutting out dairy brought a LOT of positive effects for me. The way we treat animals is absolutely going to catch up with us. Coconut milk is a great alternative.

[@Loveanimalsdonteatthem]

Yes! I never would’ve thought dairy would be more cruel than meat but it’s the sad truth

[@fihyohunnie]

Into my 4th day of cutting dairy and I can immediately see the difference.. My face is not as swollen anymore lol

[@dany1654]

because the dairy ur drinkinh is full of hormones and processed like crazy, drink grass fed milk (unless ur already intolerant) but dairy is no culprit if ur not intolerant

[@sayeraeva2809]

@@fihyohunnie cant even take curd?

[@frauchen9864]

3:11 6:00 8:08 9:43

[@ambern2842]

Thank you 🙏❤️

[@sagek7949]

Ashwagandha really helps me stay balanced during PMS and also relieved a lot of my pain and discomfort . I didn’t know that I was sensitive to gluten. Since I went ( almost ) gluten free I realized what normal digestion is like.

[@anmovi6]

Can you make a video about the effects of being on birth control long term and what you can expect when going off birth control?

[@jmouzooni]

Moni birth control caused me to stop producing cervical mucus so I was so dry down there! Had to get off the Mirena then had to get off the pill for the same reason.

[@shellyyvonne2399]

Jennifer Mouzooni omg me too I’m on the shot and it’s affected that as well😩

[@CatherineDelves]

This is why I found this video! My hormones feel so out of whack since I came off the pill

[@EH-wi9dt]

@@CatherineDelves I've been off the pill 2 years now (after being on it for 13 years!) and I'm still struggling with issues as well as PCOS. One thing I strongly recommend is Maca Root tablets, but if you have hormonal acne keep the lower end of the dose as it can flare it up.

[@CatherineDelves]

@@EH-wi9dt Thanks so much for your suggestion, I'll definitely look into them!

[@leadinglife534]

Thank you so much for this video. I usually start to feel very imbalanced a week before my cycle starts. I’ve noticed after it passes I am back to my usual exercise and eating routine. Something I am working on right now with my therapist around stress eating and anxiety.

[@daniellecorb4915]

Signs: weight gain and loss Mood swings Fatigue D High healthy fat diet instead of carbs Adaptogens. Ashwagandha. Tulsi. Herbs; fennel thyme Avoid: dairy gluten

[@lalylaly27]

Thanks!

[@ericrebhan8041]

Dr. Mona, promote the products you use and believe in. Have a blessed weekend

[@DrMonaVand]

Eric Rebhan 💛🙏🏼 that’s what i always do. Thank you!

[@D3NNI5HITA]

I enjoy these kinds of videos as well because they are very helpful and I gain more knowledge.

[@onefuture6]

Thank you for this wealth of knowledge. It is no wonder I crave for foods like avocado, cheese, salmon, and other natural fatty foods when I'm stressed and tired. Herbs help too, just as much as Jasmine tea.

[@msarah2865]

Hey Dr. Mona ! You give off such a good energy. I'm on the other side of the world and I can still feel it. Amazing content and super helpful! When you've mentioned your cortisol spikes at around 5 am, its actually because of the Circadian cycle. Waking up from the sleep state is probably one of the most stressful situations that a body has to go through whence the cortisol levels remain high from around 5 am to 9 am if I'm not wrong. Just thought of sharing this information! Hope it helps

[@amanda-er7kb]

this video is one of the best I've ever watched. people need to hear this I've been waiting for someone to come out and say these things... I praise u!! lmao ur the smartest ! thank you for sharing ur knowledge, love ur channel. im putting more people onto u☻ , thanks Mona!!!

[@ceciliabarragan1028]

OMG I love you! You are so inspiring and informative we definitely need more people like you, love from Mexico

[@DrMonaVand]

Cecilia Barragan so sweet thank you!

[@wendymurdock6333]

Mona Vand, O

[@AlenkaMali1]

I have been struggling with hormones for a while now, I am so grateful that you made this vid

[@bunnyman6321]

How you making out now?

[@AlenkaMali1]

@@bunnyman6321 My skin is clear and i feel radient!!

[@bunnyman6321]

@@AlenkaMali1 That's excellent! I wish much success in all your endeavors. Glasses 🥂 up to success You have a Kool channel 😎

[@ifeaworanti6465]

Thank you very much for the Info Lady Mona Vand. I Love You!!!!!

[@krissyaguilar1814]

My favorite gal ! Her voice is soo soothing , she knows what’s she’s talking about and she’s so pretty ! #goals ! 💕

[@raygames8712]

Cheers for the Video! Forgive me for butting in, I would appreciate your thoughts. Have you tried - Chireetler Stubborn Fat Rule (erm, check it on google should be there)? It is an awesome exclusive guide for discovering what to eat to balance hormones and eliminating trouble fat spots without the normal expense. Ive heard some unbelievable things about it and my mate after a lifetime of fighting got excellent success with it.

[@matrescence_motherhood]

Yay for celebrating other awesome beautiful women 💖

[@VeggieVeganQueen]

Thank you so much for this video. I have been struggling for a few years now with hormonal imbalance. I will definitely incorporate these suggestions into my daily diet routine and see how it works out. You have definitely gotten yourself a new subscriber!! 💕

[@danielagentile8049]

Any change for you?

[@s-br9]

OAT MILK IS AMAZING. TATSE DELICIOUS AND IM NOT EVEN VEGAN ❤️

[@seygra20]

I use sesame seed milk

[@adrianasotelo310]

I was surprised MACA wasn’t mentioned but thank you for all your great tips. I had an experience with this miracle root when my hormones started to go crazy and my Doctor highly recommended MACA so I started consuming it and in less then a month I notice a drastic changes in my sleep, energy, hair, skin, nails, I don’t have anymore cravings before the time of the month, my cramps went away completely to the point that I don’t even feel I’m on my period anymore also a huge difference for hot flashes OMG and I take it everyday in my tea.

[@sunstarsmoon]

I'm trying Maca, I also cut out caffeine which made a huge difference in my painful clumpy periods.

[@Caroline-Horvath-Rivera]

I love this video, straight to the point and full of info. xo

[@sophiaparveen4464]

This was sooooo helpful and honestly exactly what I needed to see today. I’ve been struggling with hormone issues as well as thyroid and eczema. It’s been a constant battle but I am eager to heal. Thank you Mona, these videos are very helpful ❤️🙏🏽

[@sanaz6818]

Where u get this

[@martinamiklosova7853]

Try plant paradox, changed everything for me

[@manitapurty6773]

Me too

[@hopesands2381]

Have you tried cutting out dairy? Any improvement?

[@angelbaby3345]

I really like these kind of videos. Thank u for all the beneficial information ❤️

[@sstirling27]

Really liked this! Definitely more helpful for me than what I eat in a day videos

[@titanicfreek01]

I've been taking Ashwaghanda for 2 years and never have I EVER experienced such peaceful, amazing sleep.

[@marioperez6466]

Appreciate video content! Forgive me for the intrusion, I would love your thoughts. Have you researched - Chireetler Stubborn Fat Rule (just google it)? It is a great exclusive product for discovering what to eat to balance hormones and eliminating trouble fat spots without the headache. Ive heard some pretty good things about it and my mate at very last got cool success with it.

[@LALady1]

Which brand?

[@marygeniusz6929]

has it helped with stress? also does it make you sleepy within a few minutes?

[@astridjaye6224]

Do you take it at night or in the day or day and afternoon? I am super sensitive to things at night even if they are supposed to be calming, thank you. I just bought some again to try but think I might do it in morning or afternoon or both

[@titanicfreek01]

@@astridjaye6224 I take it during the day! It doesn’t make me drowsy but when I go to sleep then I end up sleeping so peacefully

[@CristinaV.Quinones]

Dr. Vand, can you talk about PCOS? Diet recommendations (general) and why this happens?

[@ashleywyatt7114]

Look into iodine. I have poly fibrocystic breast disease and iodine totally rids my symptoms. I found a good deal on lugols on piping rock and ive been doing 2 drops in water 1x/day. If your currently experiencing symptoms youll notice after about a week of supplementing theyll be gone! Everyone is different and it def depends on how deficient you are but it will take a couple of days to build up in your system to feel results. If i could pick one supplement to take it would be iodine bc it really has made such an impact on my body. Its so exciting to find things that actually work! I hope this might help you! Oh and theres a book called "the iodine crisis" that ive been hearing a lot about so that might be worth checking out! :) www.star2.com/living/viewpoints/2017/02/26/the-iodine-in-womens-health/ UPDATE! I've been using lugols for the last couple of weeks and Idk if my body's not absorbing it or what but woke up yesterday to sore boobies. So I'm on day 2 of taking what I originally took for iodine which is "Mike's Choice Kelp with Iodine" the back says "Iodine (from kelp, potassium iodide) 225mcg" and I take 6 pills/day. I'm not sure why my body is acting depleted when the dose with lugols is much higher. Maybe I just absorb it from kelp better since it's a natural source?

[@MrsPrettyFabulous]

@@ashleywyatt7114 Hey, Look into What's the Juice Podcast from Organic Olivia Episode 2 with Dr G. Great episode about Breast Health and Hormones that cause things like this. It's also here on KZbin. =)

[@ashleywyatt7114]

@@MrsPrettyFabulous oh I'll check that out! I love her I just bought her mood juice! :)

[@Followmybliss777]

Gluten will affect your hormones, your hair, your mood, causes inflammation and PCOS because the proteins in it cause leaky gut, which means bacteria is getting into your body and causing widespread inflammation. I healed pcos and infertility by cutting gluten and grains. Look at the wheat belly diet.

[@thomaslarsen4257]

Hi Mona please make more “what i eat in a day” i could really use the inspiration for easy vegan meals... thank you for all the good information

[@Heal2Inspire]

thomas larsen but without the four sigmatic 😉

[@DrMonaVand]

Jaana Vryenhoek hahah noted :) gonna do another one next month!

[@c.k.1958]

Thank you for all this helpful information I have just ordered most of your recommendations xx

[@marcecorvera5868]

For how long should I try a low carb (not refined carb as you said) in order to see a changes in hormones?

[@socorroperez366]

Dr. Vand please do a video on pregnancy and postpartum

[@Maya23231]

Hi! Thank you for this video! What adaptogens or herb would you recommend for low cortisol in the mornings? Can you please make a video about your own hypothyroidism experience & a video all about dairy alternatives like what cheese is good etc..

[@nadiahsharpe2463]

Licorice, Ginseng, Ashwagandha, and Rhodiola are great herbs for low cortisol

[@Piecesoftheshadow]

I will never follow a doctor or person who claims carbs are “bad.” Such as keto, which has been shown to be helpful in losing weight, but long term it can be harmful. The human body needs healthy carbs, fats and protein. So I’m glad to see you haven’t jumped on the bandwagon. Is coconut oil okay to eat in small amounts if you have high cholesterol?

[@lilishoraka906]

Dr Mona, Very informative explanation!!! You are so Genuine, relatable, and sweet, last but not least very knowledgeable!!! I am so proud of you as a fellow Iranian!!please keep up the Great work!!! 🙏🙏🙏👏👏👏👏

[@DrMonaVand]

Lili Shoraka thank you so much Lili! So so sweet ☺️💛

[@theliquidarksallfoodschann814]

Mona Your Absolutely amazing Great info,your A Original Champ,Stay True❣️

[@GladysLeny-lq5zh]

Hi. I made. Egg plant Lasagna. The other day It was real good My. Husband didn’t believe was Eggplant I only put a little egg plant and i. Ground Beefy and a little bit of Sharp cheddar cheese A little bit of pasta sauce I used to buy a cream too ok put it behind my knee Is ti regulate your hormon It really work But the store I used to buy it. Closed For ever So I. Am looking for another store that can sell it. Because. I felt happy. When I used to used It was natural. Cream Thank you for the video

[@Nicolefel3]

Much needed!! Thank you!!🧡✨

[@rinamall3880]

Hi, Mona you are a good sales person.

[@naomisetth8549]

why so many people are against drinking milk, its to inform you that the benefits are yet to discover. its got amazing effects on human health.

[@triciabethelart2300]

Thank you so much for your videos!I found a new favorite channel

[@varamachinna8485]

Very clear and decent explanation

[@MrsJenniferAshley]

I LOVE your videos like this! I’ve been taking adoptogens (specifically rhodiola and ashwaganda) for about a year now and notice a huge difference. I’m excited to look into the others you mentioned. I agree about dairy 100%! I quit consuming dairy and I just feel better overall. I noticed my hormonal acne stopped too! Xo!

[@KimAkia]

Awesome video!! very informative, just what I was looking for. Thank you!

[@lucywilliams7189]

Hi thank you so much for all your videos and information. I love these videos as much if not more then the what you eat in a day so keep them coming. Also I am on a Candida cleanse and learning a lot about this, could you please do a more in-depth video on this. Thank you xx

[@DrAdnan]

Certain macronutrients have been demonized over the years, but each play a part in overall well being and performance.

[@petraspetraitis3380]

Labas, Apie Hurmonus matai sulaukes tam tikrą amžių silpnėja jaudulis. Natūrali mada priklauso kaip pateksi savo stilių. Visi renkasi skirtingus rūbus. Kad aš geriu Vokiška kava. Visko negaliu išbandyti sunkus givenimas mano. Ačiū kad pasidalinote gal bus kitiems naudinga informacija. Puikiai atrodai miela matyti ačiū 🤗❤️🌹🌹🌹🌹🌹👍👍👍👍👍

[@eva.eva.]

Loved this!!

[@rrlafleur1027]

Just a suggestion, have you ever thought about making a spanisch version channel or videos ( subtitles or translated )? Being in LA should it be easier, and so that your good messages and info can reach more people. In my opinion it would be worthy. 😊

[@maryem8263]

Can you address four sigmatic and its lead content warnings.

[@TN-te4sg]

Such a great video, can you please make a video on a super heavy period and how to fix it when you are still young. And hormonal hair loss.

[@n.howell980]

T N eat freshly ground flax daily. Also take calcium d-glucarate at night.

[@MsMarvin4444]

Love you Mona!!

[@markyspencer91]

DR MONA HOW CAN I ACHIEVE THAT SLIM ARMS PLEASE HELP ME 😍😭😅

[@katarinakaen6564]

„There are so many dairy free options for us.. except when we are on the airplanes“ 🤣 100% agree!! ❤️

[@Amberlynn12261989]

I know it's not your norm, but could you maybe add where you get your clothes from in the description area? I love your style so much! 💞💞

[@DrMonaVand]

Amber Lynn yes! Problem is sometimes the things i wear i bought over a yr ago so not sure that they’re still available 😄 but I’ll do better at this

[@Amberlynn12261989]

I figured some may not be newer oueces but at least I know wherever you got your outfit from has a cute selection! 😂 thank you so much 😊

[@Silkyslim48]

Thank you Dr. this video was very helpful.🙋🏾‍♀️

[@AgnesBee]

I loved this 🙌 thank you! Super helpful!

[@Ladybug-lz5un]

Good morning doctor Mona, you read my mind I was thinking last night to do a research in the morning about hormonal imbalance and then I get a notification wow! Thanks love your videos you are beautiful inside out 😗

[@annak1371]

I appreciate your info, but what do I do if I have no gallbladder? I feel best on a plant-based diet. But I guess I haven't figured out yet what my body wants me to be eating. I'm always bloated. Almost always gassy. Almost always feeling tired. I know I can't eat onions unless they are cooked to death. No coffee either because that gives me stomach cramps and a stomach ache. If I eat too much at a time (which I don't do anymore. I now eat small meals more times a day), I get a headache. I am not supposed to eat eggs or dairy or beef or Pork or greasy foods, which is completely fine by me. The dr's said that the reason they had to take my gallbladder out is because of hormones. I had just given birth at 43 for the first time and before that they thought I couldn't have children.

[@shahidabello2935]

Anna K wow! Im so sorrry about how u feel i hope your symptoms get better soon

[@NatelegeMalene]

Excellent video! Thank you so much x

[@Nimabeing]

Thank you so much that was so helpful🤍

[@randigaracci7754]

I appreciate your transparency. I don’t mind if doctors partner with a drug or supplement company, but I want to know if they are.

[@nubi688]

Thank you for doing this video it was really helpful 😊 🙏🏾. Can you please do more videos like this one?

[@breannabishop9]

Dairy makes me breakout A LOT. I avoid it so that I don't get acne. 😬☺

[@boldandyoung]

OMG! THANK YOUUUUU! 🙌🏼🙌🏼 I have PCOS and I’m struggling

[@jasminefarr1572]

also research some natural supplements.

[@hilarysart3088]

Hi could you do an update video of Balance Hormones Naturally, food you eat... it would be really helpful. thank you

[@sineaddejager5980]

Please do a video on the pill in general🌷

[@melissahurtado4364]

So informative! More videos like this please.

[@browneyes1238]

Please take caution with adoptogens. My former naturopath prescribed Holy basil in the evening for suspected evening rise in cortisol. It caused adrenal crisis. Total cortisol took a fifty percent decline. She told me afterwards that it can aggregate the adrenals. Three months and still in recovery. I was looking so youthful but have rapidly aged. Please if you are particularly sensitive Please take caution ⚠️

[@nerdytintin]

I have hypothyroidism and I am 23 years old. Can you do a more informative video on healing your thyroid? Or any tips you may have!

[@freeraindropblue]

like the coffee and plane idea, might actually try that

[@jasminefarr1572]

me a well

[@taylorwessel]

Great tips - LOVE adaptogens!

[@gunlake8]

A cow actually produces milk after being pregnant, just like humans, but it still would have hormones.

[@marytaha2448]

Bahamas people there's raw milk and long milk has a lot of great enzymes in it that are very healthy for the body and I've known people with diabetes and left a lot of other things alone but they drink that raw milk but in the morning they do a pure coffee is a pure coffee and I wanted to present pure orange juice fresh squeezed and later on in the afternoon or evening they drink the raw milk and all depends how the people that raise their cows treat their cows how the milk is and these particular people there it's called organic pasture they have really good just products but I do agree what you're saying about the other dairy products and things yes

[@czevanah958]

I think gluten only affects hormones when it's associated with an autoimmune reaction/intolerance. Because then your body attacks itself because it sees the gluten as a threat and damages the intestines so you can't properly synthesize estrogen.

[@zainabshahiwala9872]

Amazing information you’ve put out there! This is so important

[@lieslwise3294]

Thank you so much for talking about gluten and dairy! When I go off of both of those for like seven days, I feel AMAZING mentally.

[@bunnyman6321]

How you making out now?

[@LoveLife-gv8jg]

I used to get extreme cravings before my period. I followed my best friend's advice to load up on kale salads a few days before my cycle and it worked for the last 2 months! She said her mom told her who's grandmother told her but we don't know why it works🤦🏽‍♀️ Do you know why that might work for us?

[@She-Ro]

Thank you so much for this video! I'm coming into this new year with homework prepared so I can start living a healthy life. 😉

[@TanyaMarquard]

This was very helpful 👌

[@psin0373]

Please advise on the LEAD disclaimer on Four Sigmatic products. I was shocked to see this lead disclaimer on a box of their Lion's Mane, so I returned it and stopped using their products.

[@TheGracefulGlowup]

Thank you this was helpful

[@eekgarcia2012]

Dr. Wand can we take ashwagandha when u dont have a thyroid? My mom had her thyroid removed due to thyroid cancer. I want to help her because her hormones are imbalanced. She is moody and depressed.

[@ellepink1563]

Love this vid! Love 4sigg!! Do more videos like this, pls(:

[@beebeetee2926]

Thank you!

[@olindarosales3375]

Hey 👋 Thanks for uploading another awesome video and for inspiring me to make my own KZbin channel! Your the best! Lots of love from Canada 🇨🇦

[@sukiatwal3762]

Nice

[@questionresearch8721]

I saw a post on FB that was disturbing. The post stated if the cooking does not put you to sleep then then it's not right. I don't want to go to sleep after I eat a meal. I want to feel nourished, satisfied and energized.

[@NotTodoGaming]

I am kind of confused. The Dietary Guidelines for Americans recommend everyone, including children and adults to have 3 servings of dairy per day in order to get enough calcium our body needs. You are recommending to cut the dairy or get it substituted by non-dairy products. So which one is a healthier choice?

[@monalisacarlos3256]

Even milk kefir is bad? There’s so many raves about kefir but I’m still unsure because it uses cow’s milk.

[@musicjunkie4800]

Hi Doc I would love for you to make a video regarding menopausal weight gain in the stomach area. A natural suggestion would be greatly appreciated

[@noemiflores7497]

Dairy and gluten were killing me! I was so sick. I was bloated, constipated, had break outs on my back and they started spreading to my chest, my period was so heavy that I avoided going anywhere during that time of the month due to so many blood clots and feeling extremely exhausted and aching bones and muscles. I stopped eating gluten when I was tested for for allergies and my results were positive. I stopped eating dairy when I was researching what caused body acne and I came across an article that explained the hormones in dairy. Since I’ve cut these foods from my diet I can say that I feel 150% better. No more heavy periods and no body acne! No medication was necessary.

[@apocalypticlove]

What about cutting out caffeine? I hear that is equally as important S cutting out dairy and gluten.

[@LeendaLove]

Your voice and the way you speak is so relaxing

[@DrMonaVand]

LeendaLove so lovely thank you ☺️

[@crit8262]

I am now on the keto end of eating and it's the first way of eating I can stick to. My weight has dropped and my inflammation in my body is gone. I'm super stoked about healthy keto/fat eating. Haven't ate bread or pasta in over a month. Still learning what to eat more but so glad I did it.

[@summersalix]

Can you share what your daily diet is like? I'm dealing with tons of inflammation

[@jmouzooni]

Veggie Bee same

[@SchokoN]

Can you make a video about Cortisol? If anyone knows where to find good Information about Cortisol (not just Google) let me know 😊

[@shebasmith3208]

Dr Eric Berg

[@harpreetgaur1]

can we get more what I eat in a day videos? and this time please without four sigmatic :( I am a college student and they are pricey as hell! I get its healthy but we are trying to make ends meet!

[@DrMonaVand]

Yes! Doing another one next month and i think I’ll make a point to make it very cost effective :) thanks to your feedback

[@2eyeluvmac2]

Great video. Thank you.

[@GodskidUr1]

ive been strugling to loose weight and I feel its my hormones. :(

[@juliekatekunich5217]

Replace carbs Has eaten a whole dinner bowl of pasta ;-;

[@questionresearch8721]

I need the adaptogens.

[@vi3889]

i tried four sigmatic, i thought it was overpriced and the taste wasn't enjoyable. i tried sweetening it, just powdery and ...not ideal.

[@DrMonaVand]

Vi I’m sorry to hear that! :( But of course it’s not for everyone

[@red7boo670]

I enjoy it...however I agree..over priced!

[@mg4599]

More expensive but benefits absolutely worth it. You get used to the taste, I really enjoy my daily cup, it took a few cups tho.

[@BriannaJayCee]

They have a ground coffee version

[@jessicastro5453]

Do u drink four sigmatic bc u like to drink coffee or do u drink it for the adaptogenic benefits?

[@tmw7550]

What’s the test to test for gluten sensitivity and also lactose? Thanks!! Or if anyone else knows? Thanks x

[@lisagardner4814]

What can I take to help I have low stomach acid, candida , seborrheic derm on my scalp , and I have hypothyroid and dealing with low progesterone and high prolactin what can I do !! I’m so desperate

[@leyvamichelle]

USE AGBARA HERBAL DEEP ROOT CLEANSER okay it will regualte all this your problem and irregularities in your Body

[@leyvamichelle]

Visit Agbara herbal medication on Facebook,,,,,,Karen Davis,,,,,, OR You get to Herbal Dr store Via ..... [e-mail]