Wellness and Weight Loss with Dr. Susan
Episodes
Prostate Health, Hormones & Cholesterol: What Every Man (and Woman Who Loves Him) Should Know
26 Jun 2025
Contributed by Lukas
Because while heart disease often gets the spotlight when it comes to cholesterol, there’s growing evidence that hormone balance, cholesterol metabo...
Balancing Hormones & Protecting Your Heart
18 Jun 2025
Contributed by Lukas
What Your Doctor May Have Not Shared with You About Cholesterol, Statins, and Nutrient DepletionHey there, Dr. Susan here. Today we’re diving into a...
Is Lipitor Lowering Your Libido? What Statins Might Be Doing to Your Hormones
12 Jun 2025
Contributed by Lukas
Hey there friends, Dr. Susan Plank here. Welcome to anotherepisode of your health breakthrough—where we talk about real answers, real testing, and r...
Do Your Thyroid Numbers (TSH) Bounce Up and Down?
22 May 2025
Contributed by Lukas
Is your TSH all over the map?High cholesterol no matter how clean you eat?These are signs of a deeper imbalance in your body. A hormone imbalance of y...
Are ebikes good for exercise?
15 May 2025
Contributed by Lukas
Today we're talking ebikes with expert Max Rothrauff of Rothrauff Electric Bikes🔊 Listen in as Max and I discuss the health benefits and revers...
3 Important Health Markers You Need to Know (and Your Doctor Hasn't Told You About)
08 May 2025
Contributed by Lukas
You may start the morning like most people...stepping on the scale, but it doesn't give you insights into your health.🔊Listen in as Dr. Susan s...
DC Health Update (dyes and /autism) & Tips for Restful Sleep
24 Apr 2025
Contributed by Lukas
Dr. Plank s action steps coming out of Washing DC...finally things are happening!She shares more Sleep Tips and gives guidelines on setting a sleep sc...
Sleep Smarts: Unraveling the Secrets to Better Rest
16 Apr 2025
Contributed by Lukas
Dr. Susan explains how our sleep patterns are affected by light, hormones, neurotransmitters and out of body stressors.Listen in 🔊 to learn moreMos...
The Blood Sugar Trap & Cholesterol-Blood Sugar Connection
11 Apr 2025
Contributed by Lukas
Hey, thanks for being here!Have you ever finished a meal feeling totally fine—maybeeven full—and then about an hour later, you find yourself wande...
Controling Blood Sugar a Personalized Approach
02 Apr 2025
Contributed by Lukas
Searching for a diet to control your blood sugar can lead to a multitude of "healthy" eating plans: keto, Atkins, and carnivore to name a few. But sho...
Guide to Reading Food Labels to Control Blood Sugar : Part 1
26 Mar 2025
Contributed by Lukas
Understanding food labels is a game-changer when it comes to balancing blood sugar. Too much sugar—especially hidden or added sugars—can lead to e...
The Hidden Causes of Belly Fat: Why Your Body Won't Let It Go
20 Mar 2025
Contributed by Lukas
💡 Here’s the truth:Belly fat is driven by hormones, blood sugar imbalances, stress, and your body’s ability to detoxify. If any of these system...
What Should I Eat? The Dieting Dilema
12 Mar 2025
Contributed by Lukas
If you’ve ever felt overwhelmed by the endless stream of diets promising fast results, you’re not alone. From keto to carnivore, intermittent fast...
How to Turn on Belly Fat Burn!
06 Mar 2025
Contributed by Lukas
When it comes to weight loss, most people have been taught that it’s all about calories in, calories out—but that’s only a small piece of the pu...
Hormonal Imbalances Sabotaging Your Weight Loss Efforts?
26 Feb 2025
Contributed by Lukas
Many people assume that hormone-related weight gain only affects menopausal women. Don’t get me wrong—it does! However hormonal imbalances can sab...
Blood Sugar, Weight Gain & the Hidden Impact on Your Health
19 Feb 2025
Contributed by Lukas
Have you experienced that post-meal energy boost that lastsan hour… only to leave you exhausted, irritable, and reaching for another snack? That’s...
Heart Health Series, week 3: Insulin Resistance & Cardiac Connections with Guest Dr. Steven Bennett, Developer of CardioMetabolIQ Testing
12 Feb 2025
Contributed by Lukas
🔄 Missed Last Week? Catch Up!Join me for a short recap of hypertension and cholesterol—two silent drivers of heart disease. If you missed it, we ...
Heart Health Series, Week 2: Beating Hypertension and Lowering Cholesterol Naturally
05 Feb 2025
Contributed by Lukas
“Welcome back to our Heart Health Series! I’m Dr. Susan Plank, and I’m so glad you’re here with me today. If you tuned in last week, we kicked...
Heart Health Series , Week 1: Setting the Foundation for a Strong Heart
04 Feb 2025
Contributed by Lukas
Welcome to today’s show, and I’m so excited to kick off this special multi-week series dedicated to one of the most important topics in your healt...
From Plate to Pill: How the Role of Government Agencies Impacts Your Health
22 Jan 2025
Contributed by Lukas
Many factors influence our health, and among the most crucial are the regulatory agencies responsible for overseeing food, drugs, and public health. T...
How to Eat for Health: Stop Letting Cravings Control Your Life
16 Jan 2025
Contributed by Lukas
Why Learn to Eat for Health? Do you feel like cravings are controlling your day? Maybe it starts with that sugary coffee you grab in the morning to wa...
31 Days to Reset Your Body: Tame Inflammation, Balance Your Blood Sugar, and Lose Weight
10 Jan 2025
Contributed by Lukas
Here's why I am offering my 31-Day Elimination Eating Program for only $17 I know you are feeling tired, bloated, and frustrated with your weight. Yo...
Set Your Goals, Take Control: A Blueprint for Restoring Health, Happiness, and Self-Respect
07 Jan 2025
Contributed by Lukas
When was the last time you truly felt happy? Not just "content" or "okay," but genuinely joyful, energized, and confident in your body and life choice...
Taming the Sugar Craving Christmas Cookie Monster
04 Dec 2024
Contributed by Lukas
It’s the season of cookie exchanges, candy canes, and dessert tables stretching for miles. Everywhere you look, sugary treats are calling your name—...
Why Hypothyroid and Hashimoto's May Not Respond to Medication
20 Nov 2024
Contributed by Lukas
Did you know most hypothyroidism is due to inflammation? Yes, the initial causes of thyroid dysfunction are stress, nutrition, and inflammation. Hypot...
Thyroid Labs Uncovered: What Your Doctor Might Not Be Telling You
20 Nov 2024
Contributed by Lukas
Your thyroid—a small powerhouse responsible for some of the biggest functions in your body. When people start feeling “off” in ways they can’...
Cortisol's Role in Infertility, Menopause and Men's Low Testosterone Levels
06 Nov 2024
Contributed by Lukas
Hi! In this audio blog, we’re diving into the powerful impact cortisol has across different stages of life. From its role in infertility and cycle i...
Cortisol's Role in Disrupting Thyroid and Other Hormone Balance
31 Oct 2024
Contributed by Lukas
Cortisol is a necessary hormone. But too much cortisol causes it to act as a fatigue hormone and cause stubborn weight gain. When cortisol is elevate...
Adrenal Fatigue: Is Elevated Cortisol Behind Your Health Struggles?
24 Oct 2024
Contributed by Lukas
Hi, Chances are you’ve heard of cortisol—it’s often called the "stress hormone." But did you know that cortisol does more than just handle stres...
Cortisol: The Hidden Factor Behind Weight Gain, Irritability, Blood Sugar, and Hypertension
17 Oct 2024
Contributed by Lukas
Let’s talk about a hormone that’s probably working overtime in your body without you even realizing it: cortisol. Cortisol, often called the "stre...
Is What's Hiding in Your Food Packaging Making You Sick? Sneaky Endocrine Disruptors.
02 Oct 2024
Contributed by Lukas
You may be doing your best to eat a healthy diet but still not feeling as good as you'd like. An overlooked cause of fatigue, weight gain, hormone dis...
Why Can't I Lose More Weight?
25 Sep 2024
Contributed by Lukas
Hey, In this episode, we discuss what causes weight loss plateaus. What you need to consider jumpstarting your weight loss again! Thanks for listening...
Why Can't I Lose Weight? Blood Sugar, Stress and Hormonal Impacts on Weight Loss
19 Sep 2024
Contributed by Lukas
Hi! By addressing the interconnectedness of various health factors, you can better understand why weight loss may frustrate, feel elusive but you can...
Are you eating inflammation and illness?
15 Aug 2024
Contributed by Lukas
I know that sounds like an odd question, but the truth is, that what we eat can either fuel our body or fan the flames of inflammation. And here's...
Ozempic, GLP-1 weight loss medications and Constipation
08 Aug 2024
Contributed by Lukas
GLP-1 weight loss medications, such as Ozempic, are revolutionizing the way we approach weight management and diabetes control. GLP-1, or glucagon-lik...
Belly to Brain and Back Again: The Connection Between Your Microbiome and Anxiety
01 Aug 2024
Contributed by Lukas
Welcome to our deep dive into the fascinating connection between your belly and your brain. Did you know that your gut microbiome—the community of t...
Beat the Odds: Minimize Diabetes, Cancer & Chronic Illness
24 Jul 2024
Contributed by Lukas
Welcome to "Beat the Odds: Simple Lifestyle Changes to Lower Your Cancer and Chronic Illness Risk." Today, let’s delve into the critical r...
Itchy Skin Rashes and Your Blood Sugar
17 Jul 2024
Contributed by Lukas
Hi! Today, we're diving into an important but often overlooked topic: the connection between blood sugar levels and skin health. Many people don&#...
The Blood Sugar and Hypertension Connection
10 Jul 2024
Contributed by Lukas
Importance of Understanding This Connection for Overall Health Hyperglycemia, high blood sugar, and hypertension are often found in the same people a...
How to Get Rid of Gas and Bloating Forever
26 Jun 2024
Contributed by Lukas
Hi, Glad you're here! Are you wanting to get rid of your gas and bloating...forever? Listen in 📢 As Dr. Plank discusses digestive symptoms su...
A Powerful Episode: What Your Doctor Can't Tell You - The Impact of Overlooked Nutritional Information on Your Health
19 Jun 2024
Contributed by Lukas
Hi, Your routine lab tests offer more information than you've been led to believe! Did you know that, while physicians encourage patients to make ...
Best Blood Test for Blood Sugar Levels
05 Jun 2024
Contributed by Lukas
Hello! Today, we’re diving into an essential topic for anyone looking to take charge of their health: revealing the important nutritional informatio...
Weight Gain, Will Ozempic Work If I Have Female Hormone Imbalances
22 May 2024
Contributed by Lukas
Listen as Dr. Plank discusses ozempic and the parallels with weight gain from female hormone imbalances. 📢 Did you know that 30% of ozempic takes d...
The Hormone Equation: At-Home Women's Hormone Testing, Expert Analysis, and Personalized Solutions for Women
08 May 2024
Contributed by Lukas
📢 Listen in, as Dr. Susan shares important information about women's hormones. After listening, you'll understand At-Home Hormone Testing, ...
How to Reset Female Hormones
17 Apr 2024
Contributed by Lukas
Whether it's weight loss, bone health, more energy, better libido, or just less monthly angst, hormones can be a cause. 🔊 Listen as Dr. Susan ...
Top 3 Weight Loss Benefits to Logging Food
11 Apr 2024
Contributed by Lukas
Many people find weight loss frustrating and find themselves wondering: What to eat for weight loss? or How many calories to eat for weight loss? Lis...
Learn to Eat for Fast Weight Loss by Dr. Susan Plank
07 Apr 2024
Contributed by Lukas
Watch as Dr. Susan explains her foundational health concerns for women looking to lose weight. She also walks through examples of her client's eat...
How Much Weight Can You Lose In a Month?
03 Apr 2024
Contributed by Lukas
Welcome to the ultimate guide on how to lose weight fast and reach your dream body! If you're looking to shed pounds in a blink, you've come t...
Discover Detox for Weight Loss and Guest Cheri Stoka
03 Apr 2024
Contributed by Lukas
Detoxification is a mostly ignored function of the body. But our environment is full of chemicals known as endocrine disruptors and obesogens. Support...
#3 Detox as a Cause of Weight Gain and Blood Sugar Expert Karen Kennedy
20 Mar 2024
Contributed by Lukas
What a great show for you! I start by discussing the third of seven causes of weight gain; detoxification issues. You can get more information here. (...
What Is Radical Self-Care with Guest Sherrie Dunlevy
13 Mar 2024
Contributed by Lukas
Don't miss this episode! Special guest Sherrie Dunlevy discusses how to care for yourself and make time for the things in life that are important ...
Crack the Blood Sugar Code
13 Mar 2024
Contributed by Lukas
There is so much online about how to lose weight and control blood sugar that it's overwhelming and confusing. Listen as Dr. Susan Plank discusses...
The Blood Sugar Balancing Act: A Guide to Mastering Blood Sugar Control
28 Feb 2024
Contributed by Lukas
Hi, Thanks for being here! With spring peeking around the corner, we start to think of being outside, feeling good, and maybe taking a beach vacay. So...
The Truth About Weight Loss with Dr. Susan Plank (guest podcast)
17 Feb 2024
Contributed by Lukas
Hey, I'm thrilled to have been a guest podcaster for Cheri Stoka and Weighless MD. Listen in as we discuss "How to Lose Weight" and the ...
Inflammatory Foods, Aging and Autoimmune Symptoms: Can't See, Can't Pee, Can't Dance with Me
14 Feb 2024
Contributed by Lukas
Welcome back, Are you met in the morning with a touch of stiffness, in the back, knees, and hips? Why do some people's joints wear out faster an...
Inflammatory Foods and Weight Gain: If You Are Gaining Weight, It's Inflammatory Foods You Ate!
08 Feb 2024
Contributed by Lukas
Welcome to an insightful exploration of the intricate relationship between inflammatory foods and weight management. Imagine if inflammatory foods are...
The Ultimate Gallbladder Guide
25 Jan 2024
Contributed by Lukas
Hi! This podcast guide contains valuable gallbladder information. I’ll unveil the secrets of how the gallbladder functions, where it resides withi...
How To Stop Bloating in 7 Days: Decoding Bloating
18 Jan 2024
Contributed by Lukas
Bloating is your body's signal that something isn't right. It's a conversation between systems seeking balance. From dietary choices and g...
Empowering Weight Loss in Peri and Post-Menopausal Women
10 Jan 2024
Contributed by Lukas
Why Can't I Lose Weight? Changes in hormone levels in mid-life bring forth challenges that extend beyond the mere numbers on a scale. Weight los...
Empowering Menopausal Women's Health in 2024: A Holistic Approach to Digestive, Hormonal, and Weight Wellness
03 Jan 2024
Contributed by Lukas
Hi, Happy New Year! If you are looking for a transformative journey towards holistic health, you’re in the right place. This is tailored specifica...
Red Wine Headaches and Navigating Alcohol
29 Dec 2023
Contributed by Lukas
As the festive lights twinkle and the aroma of holiday delights fills the air, we extend a warm and joyous welcome to the holiday season. It's a t...
Functional Medicine vs. Conventional Medicine: What's Right for You?
20 Dec 2023
Contributed by Lukas
Welcome, As we explore Functional Medicine and Conventional Medicine, our mission is clear: to empower you with insights, knowledge, and the confidenc...
Digestive Enzyme Guide: Types, Functions and Do You Need Them?
14 Dec 2023
Contributed by Lukas
Year-End work with Dr. Plank for Free! Get your free personalized nutritional report here. No purchase is necessary. The offer ends December 31...
Farting and Bloating After Eating- What Your Body Is Trying to Tell You
08 Dec 2023
Contributed by Lukas
Bloating and flatulence – an often embarrassing but easily dismissed discomfort that silently affects the daily lives of many midlife men and women....
Beyond Tired: The Blood Sugar - Fatigue Connection
30 Nov 2023
Contributed by Lukas
Hi, We’ve discussed the last few weeks different causes of fatigue. Today, we're turning our attention to a key player in the energy game: blo...
Do You Need a Sleep-Divorce? Navigating Fatigue, Stress and Sleep
08 Nov 2023
Contributed by Lukas
Should You Consider a Sleep Divorce? In a recent survey, I found it distressing to discover that 20% of respondents reported 'never or rarely'...
Number #1 Reason Your Thyroid Medication Isn't Working
01 Nov 2023
Contributed by Lukas
The connection between adrenal health and thyroid function is a crucial to understanding the broader spectrum of hormonal balance. The adrenal glands...
Seniors Reenergized: Overcoming Fatigue Related to Anemia of Aging and Chronic Disease
26 Oct 2023
Contributed by Lukas
In today's podcast, we'll discuss fatigue related to aging and chronic disease. These are common types of anemia associated with aging but let...
Healthy or Wealthy: Is Your Doctor Offering You the Best Care?
19 Oct 2023
Contributed by Lukas
This is a disturbing episode but one that deserves to be looked into further. When you visit your doctor, are you being offered the best treatment or ...
Unlocking Energy: Vitamin-Deficiency Anemia and the Battle Against Fatigue
12 Oct 2023
Contributed by Lukas
Hi, in this week's episode, I discuss vitamin deficiency anemia, which is widespread. Unfortunately, it's underdiagnosed due to a lack of test...
Iron Deficiency Anemia Recovery Guide: Your Solution to Fainting, Fuzzy Thinking and Fatigue
04 Oct 2023
Contributed by Lukas
Have you ever found yourself battling unrelenting fatigue, experiencing bouts of dizziness, and wondering why your energy seems to have abandoned you?...
The Many Faces of Fatigue
27 Sep 2023
Contributed by Lukas
Hi, If you struggle with bloat, fatigue, hormonal issues, or weight gain you are in the right place. Having more energy, it's easy! 1. I...
Unlocking the Power of Fermented Foods (recipes included!): A Journey to a Healthier Gut and Mood
20 Sep 2023
Contributed by Lukas
Hi! I understand how frustrating it is to suffer from bloat, fatigue, lack of libido, and weight gain. You're tired of feeling bad and wondering w...
Transforming YOU: Your Personalized Path to Weight Loss & Wellness Success
13 Sep 2023
Contributed by Lukas
Hi, Are you tired of the never-ending cycle of bloat, fatigue, low libido, and weight loss attempts that seem to lead nowhere? Do you find yourself fr...
Sleep Smarts: Unraveling the Secrets to Better Rest!
06 Sep 2023
Contributed by Lukas
Welcome to wellness and weight loss. I am Dr Susan Plank, it’s a pleasure to have you join me today. If you struggle with bloat, fatigue, low li...
The Dark Side of Counting Calories
30 Aug 2023
Contributed by Lukas
Hi, I'm glad you're here! Picture this: a meticulous counting of calories, logging every morsel of food that crosses your lips. It sounds disc...
Unlocking Vitality: The Benefit of Good Gut Bugs for Mood and Energy
23 Aug 2023
Contributed by Lukas
Hi, Glad you're here! As we journey through life, we accumulate wisdom, experiences, and cherished memories. Yet, for those of us who have crossed...
Balancing Your Gut for a Brighter Mood
09 Aug 2023
Contributed by Lukas
Hi, Thanks for stopping by! It's an intricate dance to attain health, an often-overlooked partnership exists between our gut and brain. This conne...
Gut Health, To Save Your Life: More Than Acid Reflux, Bloating, Constipation, and Diarrhea
03 Aug 2023
Contributed by Lukas
When it comes to living a fulfilling life, good health, and gut health is the foundation that supports everything else. However, for many individuals ...
Inside Out: Navigating Leaky Gut Syndrome for Optimal Health
22 Jul 2023
Contributed by Lukas
Leaky gut syndrome, also known as increased intestinal permeability, can have a significant impact on your overall well-being. By understanding its ma...
Heartburn, Acid Reflux and GERD: Your Guide to Putting Out the Fire and Overcoming Digestive Issues
12 Jul 2023
Contributed by Lukas
Are digestive challenges like heartburn, acid reflux, and GERD leaving you uncomfortable and searching for relief? Look no further! This comprehensive...
Conquering Candida "Itchy" Infections: Symptoms, Diagnosis, and Effective Strategies for Success
09 Jul 2023
Contributed by Lukas
Candida infections are caused by the overgrowth of Candida, a common yeast-like fungus. There are various species of Candida and each can be troubleso...
Metabolic Syndrome and Sugar Addiction: Sweet Freedom - Breaking the Chains Keeping You Stuck
28 Jun 2023
Contributed by Lukas
Welcome to Metabolic Syndrome and Sugar Addiction! Are you ready to reclaim your health and break free from the grips of metabolic syndrome? In today...
Strong Body Strong Mind: Men's Whole Health Webinar
22 Jun 2023
Contributed by Lukas
Welcome, When it comes to men’s health, concerns can often take a backseat. From being too busy to battling the need to be strong and macho, men are...
Men's Health Concerns: Exploring the Link Between Low Testosterone, Heart Disease, Hypertension, and Diabetes
22 Jun 2023
Contributed by Lukas
Hi, Maintaining a healthy heart is crucial for overall well-being, and men, in particular, face unique challenges when it comes to heart health. It...
Testosterone: An Essential Hormone for Libido and Men's Life-Long Health
15 Jun 2023
Contributed by Lukas
Welcome! Today I’m going to delve into the fascinating world of testosterone and its significance for men's health. Testosterone, a vital hormon...
Healthy Men’s Guide to Balancing Blood Sugar for Erectile Dysfunction!
07 Jun 2023
Contributed by Lukas
Hi! Welcome to the show, where today we'll dive into the crucial connection between blood sugar and men's health. For men, it's essential ...
Cracking the Hormonal Code: Understanding Insulin Resistance and PCOS
25 May 2023
Contributed by Lukas
Hi, Welcome to my webinar: Cracking the Hormonal Code: Understanding Insulin Resistance and PCOS Your Hormones and Your Health Are you tired of feeli...
Insulin Resistance, Weight Gain and the Energy Drain Connection
25 May 2023
Contributed by Lukas
Hi, Welcome to another episode of Wellness & Weight Loss with Dr. Susan, in today's episode, I'll be discussing Insulin Resistance, Weight...
Breaking Down Insulin Resistance: What You Need to Know
18 May 2023
Contributed by Lukas
Hello and welcome to our show on Insulin Resistance. Today, we'll be discussing what insulin resistance is, its prevalence, and the risk factors a...
Unraveling the Mysteries of PCOS: Understanding Symptoms, Causes, and Treatment Options
10 May 2023
Contributed by Lukas
PCOS, or Polycystic Ovary Syndrome, affects up to 1 in 10 women of reproductive age, making it one of the most common endocrine disorders in women. De...
Breaking the Taboo: Why Women Fear Estrogen but Embrace Birth Control Pills
03 May 2023
Contributed by Lukas
Hi! Today, women have been taught to fear estrogen but not birth control pills. This does not make sense to me. Birth control pills contain synthetic ...
Hormone Harmony During Menopause: The answer to Fatigue, Anxiety, Night Sweats and Sleepless Nights
30 Apr 2023
Contributed by Lukas
Hi, Here's this month's bonus video! Interested in finding out more about balancing your hormones or securing your own Hormone Harmony? Click...
Combat Menopause Weight Gain with a Hormone Balancing Diet: The Ultimate Guide
26 Apr 2023
Contributed by Lukas
Hi! Menopause can be a challenging time for women, with symptoms ranging from hot flashes to mood swings. One of the most frustrating symptoms is weig...
Surviving Menopause: A Woman's Journey Through the Symptoms and Solutions
19 Apr 2023
Contributed by Lukas
Hi and welcome to another show! This week we're talking menopause, buckle up because menopause symptoms aren't for the faint of heart. The fo...
Back to the Basics: Embracing the Paleo Lifestyle to Fight Inflammation
14 Apr 2023
Contributed by Lukas
Hi, Going paleo is all the rage these days, but not everyone is sure where to start. The paleo diet is a popular dietary trend that emphasizes eating ...
Ketones: The Key to Unlocking the Keto Diet Benefits
29 Mar 2023
Contributed by Lukas
Hi, Ketones are molecules that the body produces when it burns fat for energy instead of carbohydrates. Ketones are the reason keto works (for some p...
Breaking Up with Sugar: The Science That Drives Your Sugar Cravings
23 Mar 2023
Contributed by Lukas
Hi! Why is sugar so hard to quit? Sugar addiction is a complex topic that has been studied extensively by researchers in recent years. The science beh...
Mastering Your Metabolism: The Key to Sustainable Weight Loss
15 Mar 2023
Contributed by Lukas
Hi, Welcome to another episode of Wellness & Weight Loss with Dr. Plank! Your metabolism is the process within your body by which food is turned i...
Hashimoto's Diagnosis, Do You Need Synthroid?
14 Mar 2023
Contributed by Lukas
You may not realize it but... No, not all individuals diagnosed with Hashimoto's thyroiditis require Synthroid (levothyroxine) or other thyroid medica...