Hormonal Balance: How to Eat, Move, Think, and Supplement | Dr. Sara Gottfried
ฝัง
- เผยแพร่เมื่อ 6 ก.พ. 2025
- Learn how to balance your hormones with how you think, eat, move, sleep, and supplement,
All too often women are told that feeling moody, asexual, tapped out, dried up, stressed out, and sleep deprived is just a part of being female. Or they’re led to believe that the answer can be found only at the bottom of a bottle of prescription pills. Dr. Sara Gottfried, a Harvard-educated physician and nationally recognized, board-certified gynecologist, refuses to accept that being a woman means feeling overwhelmed or that popping pills is the new normal.
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#hormoneexpert #hormonebalance #antiaging
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Hi, I'm Sara Gottfried MD! I practice precision, functional, and integrative medicine. What does that mean? I look at the genetics, environment, and lifestyle of an individual and together we design ways to optimize health, function, and performance. It's not one-size-fits-all but a way to personalize your nutrition, sleep, stress levels, inflammation, detoxification, and hormone balance. I take care of all types of people from conscious leaders to professional athletes, and everyone in between. We use any means at our disposal from genomic pathway testing to VO2 max, from clinical labs to next-gen biomarkers like continuous glucose monitoring and other digital biomarkers, from bioidentical hormones to peptides. My goal is to help people live life fully, on their own terms, and buoyed by the best possible healthspan.
Buy my books:
📗THE HORMONE CURE: Reclaim Balance, Sleep and Sex Drive; Lose Weight; Feel Focused, Vital, and Energized Naturally with the Gottfried Protocol bit.ly/HORMONECURE
📕THE HORMONE RESET DIET: Heal Your Metabolism to Lose Up to 15 Pounds in 21 Days bit.ly/HORMONER...
📘YOUNGER: A Breakthrough Program to Reset Your Genes, Reverse Aging, and Turn Back the Clock 10 Years bit.ly/YOUNGERBOOK
📙BRAIN BODY DIET: 40 Days to a Lean, Calm, Energized, and Happy Self bit.ly/BRAINBOD...
📒WOMEN FOOD AND HORMONES: A 4-Week Plan to Achieve Hormonal Balance, Lose Weight, and Feel Like Yourself Again
bit.ly/DrGottf....
👉Follow Dr. Sara on social media:
FB / drgottfried
IG / saragottfri. .
TW / drgottfried
Pinterest / drgottfried
For the latest blogs and articles head to
🔗Website bit.ly/SaraGot...
01) Cortisol is the stress hormone. Makes you feel in crisis. It raises your blood sugar and blood pressure. The problem is that 40 + women are chronically stressed. The cacao bean (chocolate w/low sugar - raw cacao) 1-2 squares a day lowers your cortisol.
Supplements to lower cortisol: Rodial, fish oil, & phosphatidyylserine.
02) Estrogen - big family of different chemicals. Tips: beets (liver tonic), fiber, and supplement diindolylmethane.
03) Thyroid - nutrition gets you back into balance. Use coconut oil to cook. Need copper, zinc, selenium, and some iodine.
Yoga: shoulder stand
Must have a normal Vitamin D level.
Thank you
Thanks!
Thank you ❤
This is a pretty biased comment. I have been chronically stressed since middle school I've seen two people die in front of me plus a plethora of other trauma no one should go through. Chronic stress does not start at 40.
I am only 24 and yet I've been struggling with my stress levels and hormone balance. I am learning on how to be in tune with my body, so I really appreciate this video!
in this age i have ostrogen balance.
I just watched your Dr. Andrew Hubberman talk and I'm buying all your books. I'm 54. Sober from alcohol 15 years. I've been on a journey to figure out my physical/psychokogical issues throughout my life. So grateful to have found you.
Same here Dana, I’m so grateful for Dr. Hubberman’s interview of Dr. Gottfried. At 57 I hope it’s not too late to feel amazing again.
It was a great podcast! Thank you for all of your support, Dana.
It's never too late!!!
I am very Interested/concerned regarding that hot flashes and memory lapses are a precursor to dementia! My mom has dementia and at times my brain seems so messed up i get really scared that I will
Have dementia. I need to know more on what things I need to do to help me prevent dementia. I just turned 51. I would love to know specifics on what steps to take . I have 7 kids. I adopted 3 that are 6,7 and 12 then 27,20,26,30! I need my brain to work and it’s not !! I have her book YOUNGER AND WOMEN FOOD AND HORMONES! I don’t have a lot of time to read so please how can I prevent or slow down the effects of menopause on my brain !
@@deborahbell8394oh dear I hear your concern .. breath, it’s okay . One step at a time .. number one for everything is keep cortisol lower / optimal .. please don’t worry. Low sex hormones and too high cortisol will mimic symptoms your noticing ..,do Sara’s tips .. get the PS .. phosphydiyl serine capsules and use MCT oil , intermittently fast and protein shake mod morn or lunch to break the fast , use the tiara time - toggle from stress to calm ( love that phrase ) .. as you start to feel calmer you will likely notice the brain is working better .. focus and memory . Overload & that stress signals “ stress /danger “
.. the thinking brain shuts down . I’ve noticed excess estrogen can make woman feel too hyped/anxious /overworry .. yet just the right amount can make you feel sexy and social . See a fabulous integrated doc or functional nutritional practitioner and get hormones tested. You likely do a few tweaks and feel loads better . Then review and maybe you start step two .. you still find cognitive concerns … ?? Then focus on sorting thst .. all things are possible, please don’t worry . Be proactive Yes , choose to optimise health and choose to drop persistent worry rumination it doesvt serve your goal … all the best !
Please continue to do these kind of videos, because many of us can not afford you, and this is one way for many of us to learn through you. I have read several of your books, and taken notes on all of them. I also share your knowledge with every woman, or mom that's having hormonal imbalances. Continue being a blessing to us women, because traditional doctors suck, and just put a Band-Aid on the problem, instead of looking for the underlying problem. Thank You!
Cortisol-chocolate/raw cacao beans @ 9:40
Thyroid-coconut oil @13:33
Estrogen-beets@17:08, Fiber@17:34
Supplements 10:24-10:29
rhodiola
fish oil
phosphatidylserine
diindolylmethane@18:11
Thanks so very much Dr. Sara.
Thank you
❤
Loved it!!! I am 32 and been on a therapy journey for a bit. I've realized that the fun/exciting part of being an adult, is that i have the power of choice.
I do think many of us have felt unsexy of these issues since long before... i my case, do to my life journey, i was born into stress, and subsequently grew up into "mild depression", sickness and horrible habits, that even today i am working on unlearning...
So thank you
I found Dr Sara in my quest to overcome these horrible symptoms!!! I love her ❤ my life has dramatically changed im 52 in the best shape of my life thanks to her!!! Im Forever grateful 🙏 we do not have to settle take back your power and health ladies! Dr Sara is fabulous
This gives me hope at 46 I can feel good mentally and physically someday
Your book has SAVED me. Thank you for making this knowledge available and accessible.
Please do more of this informative video for us women who are struggling with hormone imbalance. I’m one of them. Thank you so much for your teaching.
So happy that i took the time to watch your video bevause im trying to get pregnant at 44 years of age and i feel the stress from living in nyc its affecting me. So thank you, i will definitely incorporate these in my diet
I am 26 year old woman and just watched Huberman episode. I will get all your books as well.
Thanks for this video. I am gobbling all I can on Menopause as I am starting (I believe) on this process. For me is doggie as and weight gain. I don’t drink, I eat veggies and fish, I exercise 5x week ant this is my lifestyle for the past 5 years. My mental health and my weight are a problem but for most doctors this is normal and not much help is offered. I am trying to lean about it on my own as this are for doctors less important. But the irritability and doggie as has an impact in my relationships, and I wish I knew how to better treat it. My weight gain is more for self stem. I don’t want to feel I am not the same person. Is not major, 4 kg but still it is a marker when I had always a steady weight. I will continue to navégate what you post and hope to find more on the topics.
Thanks again for democratizing this info.
Hello! Can you please list the supplements and chocolate you suggest? Can you please list the brands?
Super fabulous straightforward conversation about a sadly taboo topic leaving us to think we are the only one 😢 Thank you from the bottom of my ❤ Exercise and strength training also made a huge difference for me - feeling strong and fit at 64 is sexy! Can you comment on DHEA please- it is one of my favourites to increase sex drive xx
Thanks for the video. I’m 40 years old, diagnosed with Hashimoto’s just recently and my hormones are out of balanced especially my thyroid and cortisol. In fact, my cortisol has been out of balanced since my years of middle school. I can't seem to get my hormones back in check and have better sleep pattern.
Thank you for this video! Love the way you speak so calm and I feel relaxed and learned a lot. 🙏🏼
Thank you for helping us. You talk about making sure our levels are normal. Can you please explain what normal levels should be for a 55yr in menopause.
Oh I kept getting Cortisone for heel pain or breathing issues and that was part of my weight issue. Prednisone too over the years
Thank you! I love your holistic approach to women's health. You are a gem.
I love you 💕 I watched one your 2 hours interviews and felt so much more hope in having more agency over my health.
I really wish it was more affordable to take all the tests you recommend but I'm going to start healing my gut and prioritize eating 5 different colors of veggies a day.
Im going to replace coffee with red ginaeng tea
I splurged a bit on SPM to take alongside a good omega supplement to help with my ADHD symptoms.
I currently take antidepressants wich was very necessary for me and has help me to find the will and motivation to get through the day. I also take medication for ADHD.
I definitely don't want to be on ssris long-term and I'm hoping that restoring my hormones and gut health will help facilitate having motivation and energy without them.
Wow, Dr. Gottfried, thank you so much for your video, for giving us this critical information, for looking so fabulous and for giving us all hope! Thank you. Would be grateful to learn more about how much to take in terms of supplementation for optimal results. Also, would be grateful to hear what are healthy levels (in your view) of thyroid function. I have had doctors say, thyroid is normal but what does that mean. Some say that what is considered normal may not be normal... Thanks again.
I am 55 and cancer free for 4yrs. I had breasts removed and a hysterectomy. I cannot take hormone replacement cause cancer can come back . I am eating protein and I have to take sugar cause it helps with depression. I run everyday to help me sleep better but I'm shocked at this life changing situation.
Congrats on being cancer free . Would love to know how you got well... also is meat protein safe for cancer? I hear Utsav all plants or keto never protein
Just wanted to tell you - You are Amazing!!! Thank you for helping us to rediscover our power in so many aspects ❤❤❤
Impeccable makeup! Very organic! Thank you for great info!
Thanks
Can you please make a 2 minute video addressing our partners? I try to explain to my fiance, that my "check engine" light is on, but he won't listen. He thinks I am making this up, and keeps telling me "get over it" and "stop stressing", which is the equivalent of having a broken leg and being told to "walk it off". It has to be 2 minutes or under, because otherwise men tend to zone out
Ah yes .. that’s too common .. that highlights the space he’s in . Maybe he will try get you , understand you , step into your shoes . Maybe he won’t ever . A pattern for you to observe .. a short impactful summary video would be great !
try “ ( endearing term ) I know you can’t understand and you’d like me to just flick a switch and not be stressed or drained .. you won’t ever feel like me cause we have different hormones.. however are you willing to believe me & honour me when I say I need time out as much I say and then I’ll recharge … like if you were sick , had a bad flu or gastro bug .. you’d not feel like your favourite sport , sex or boys night out .
I do find a short TikTok or blog I share can help too
Leave him.
Yes please!
How about taking trail hikes with him, to talk weekly. If you present problems, a spouse will offer solutions but when you know more on a subject you have to lead the discussion. So talk about what you are doing in a detailed scientific approach. Your spouse may eventually change their empathy but attention span on a captive private trail walk discussion is easier for most. Him watching a 2 min video is not communication that develops deep understanding. First become the expert on your health and speak directly to the point for what you need from him. People are not mind readers so you have to say it concisely outloud, practice communication timing like save some stuff for your walks. Never broadly generalize or complain about your man, after all... you married him like that.
What a beautiful, confident and knowledgeable woman! Love you! Here from the Hubermann podcast
Her interview with Huberman was sooo good
Please doctor do a video on endometriosis and endometrioma. All doctors do is to give birth control or immediate surgery, but it always come back😢
You are literally who I want to be at your age. Stunning, confident, healthy, intelligent, well-spoken, feminine and badass.
Just love your way of telling us to do what we should do in a scientific way. You are God send. Doc do continue your crusade to understand & know how to balance (women) these three Charlie's angel.
Do please start a podcast on various women problems. Women all over the world will be so thankful to you.
Till date no one could shed such knowledge and light on women's struggles with so many hormonal havoc on my body.
One more culprit is hypothyroidism. So many of us suffers from this without much studies done on it. Do please do a podcast on it.
Thank you so much.!
I loved your Dr Hubberman talk. Excellent information. Same with this lil video. Thank YOU
More on hair growth and dim supplements when not having ckear detox pathways, please?🎉🎉
I absolutely love you, Dr. Sara! ❤
Could you list the supplements for us? Thanks
Stunning woman. Great advice. You have a New Age guru hypnosis vibe. Will try. Thanks!
Thank you. Heard your interview with other physicians and glad to find your own channel!
Welcome!
The way you speak is so engaging! Thank you for this video. I was literally taking notes.
I'm so glad!
Thank you Sara! Pleased do a video on hypothyroid.
Love this! You are great. Could you also do a video on your skin care regime?
Does the "cocktail" that lowers cortisol adaptogenic and also regulate it if it's low? I truthfully don't know where mine is at right now. I know at one point it was high but also that it might have pretty much crashed at this point? I have been taking some adaptogenic herbs and feel that I am no longer stuck in the fight or flight state I was in during menopause and the tail end of perimenopause which was awful.
Dr. Sara, I'd love to hear your perspective on soybeans and tofu and other soy products. They have been said to stimulate estrogen beta receptors, offering various benefits such as anxiety reduction, bone strengthening, and other positive effects associated with estrogen. I'm curious to know your thoughts on this topic.
.
those are old studies that have been superseded with better studies showing this isn’t an issue
If you are estrogen dominant,then you probably shouldn't eat it.
Just make sure its organic. US soy is sprayed with mega doses of pesticides and made to be GMO.
Wow, incredible knowledge, Thank You ❤❤❤
Thank you, thank you , thank you!!!
Excellent information and video. You are a testimony of living well, health and a great mindset. One video and I subscribed!
I have watched this so many times and each time learn more! Thank you !!
Thank you
Thanks so much this has been so helpful
You're an angel sharing your life's work with us. Thankyou!
Thank you so much for sharing your knowledge. I watched your talk in the Huberman Lab and have been catching up with all your material and I'm looking forward to reading your books.
In the meantime, I'm wondering if you could share your views on how to get to "ideal" levels in the vitamins, minerals and even hormones? For instance, you talk about Vit D. I'm wondering if being closer to 90 or to 52 level is actually overall better? For a couple of years now I've been wondering about this. I have the feeling that traditional medicine often just tells me, all my levels are good, "within range", nothing to worry about. I'm an Engineer, I love science and I would like to think that if I'm withing the range of what medical science considers normal then I'm good, but I keep coming to this thought that sometimes "normal" is not ideal and that I could be better. Does that make any sense to you? I know you said in the interview in the Huberman Lab that for your clients you apply a personalized approach. Are there however any general rules of thumb of wisdom you can share with us? On key aspects where higher or lower levels of X is closer to ideal?
I'm 35, without kids, have had a few years, a high stress, very low energy kevels, periods of serious hair loss, among other symptoms/issues. My thyroid, certain hormonal check related to hair loss, iron, vitamin D, B12 and such were checked. All within normal range but I keep struggling with some of these issues.
I feel deeply inspired by your work. Trying to take care of health in a holisic manner and also in a more preventive and not only curative way.
I would be most grateful if you have any comment, and/or suggestions to other of your videos or books where I can keep learning about this.
Thank you so much for sharing your knowledge and experience with the world! ❤
I had baby number 3 at age 43 and baby number 4 at age 44. Both were natural conceptions. Menopause was at age 60 but since then ive gained weight after being previously very slim on my extremely healthy diet
I'm at 44 and still struggling to get pregnant for the first time
@
Bless you. Are you getting support, tests and nutritional planning xxxx praying for you wellbeing
@@MeryemAitMoulayAli email me pls i can help
I have anxiety/ dep due to gut problems.. will Dhea help me
Extremely helpful, thanks
What about insulin resistance pcos and thyroid can hairloss be fore insulin???
How do you improve cortisol
Really appreciate this video . Thank you Dr Gottfried !! ❤❤
Please share your makeup tips! Especially eye makeup
Thank you for the cocktail! I like this video very much and I saved it in my media folder. ❤
So glad!
Could you plz write whats in the cocktail, what supplements. Thank u
I'm only 27 but really really glad I watched your video, specifically about SSRI antidepressants... I have some on hand just in case PPD kicks in for me... but I don't want an increase in my chances of getting cancer! If you have any resources on this I would so appreciate that
Yah...I don't think there IS any :(
Thank you Dr Gottfried for always bringing complete healing to me.
What if fatty liver for coconut oil? Also smoke point
My cortisol is so high I can actually feel it daily, ADHD, M.E and severe anxiety and now I'm in perimenopause. I started getting severe muscle fasciculations in march and I was convinced I had ALS. My thyroid is low and my cortisol high. I'm so depressed and feel completely useless/worthless/no point of me whatsoever! Spinal surgery and cauda equina last year just tipped me over the edge. I now have the mental health team involved and I'm certain they're going to want to start me on meds. I've worked so hard to come off meds, even when my pain was so severe I've refrained from taking them. I'm currently working on my gut. Maybe I need to add in these supplements? I'm in the UK, here they are rubbish at understanding nutrition and vitamins. I think I may also be low in b12 but they said not. I'm basing this on my neurological symptoms like the twitching, tremors, pins and needles . I'm 45 and have also suffered with pmdd all of my adult life. Which of your books would you recommend?
Thank you for this great video!
@jamieandrick6541 I know. I've been on so many videos asking to see where I can get help, obviously I have so many complex issues but I'm sick of trying to be my own doctor, it's exhausting when you feel so poorly. I just feel like there's some missing pieces to my jigsaw and I'm not equipped to figure it out, I simply don't have the brain power or knowledge, it's out of my league. Maybe I just need to accept this is my new self 😞
@@kellyoftheheadwhy would you accept that? Simply resolve internally that you had enough and you are now finding the most relevant information that you need, the missing jigsaw, and you have started your healing journey.
Research ketogenic diet or carnivore diet. There are lots of TH-cam videos on this. Many comments from people successfully addressing symptoms you mentioned. It's cheap and does not require expensive supplements. Worth the try, you have nothing to lose, only to gain! ❤
Hi Kelly, a lot of people experienced the twitching and ALS symptoms shortly after having their injections for COVID. If this could be true for you, I recommend doing a google deep dive because there are natural solutions to these symptoms. I wish you luck.
27 years old. ostrogen daminance, in this age no libido, more androgenic feeling, high testo, no pcos. reaktif hypoglycemia. I’m nutritionist. i dont know whats happening. i need help
Is DIM ok to be taken long term, or how would i know i should stop taking it? Im 31 and started taking it about 11months ago when i came off the pill after 15 years. Or do you have any other podcasts or videos where you discuss it more?
Did it bring your hormones back? Acne?
As a breast cancer survivor, can we take Ashwagandha? Or is it risky for us?
Thank you dear Dr Gottfried❤
What do you think about soia milk?is it bad estrogen?do you recommend it
Thank you !You have a beautiful way of putting it all through 😊. Very useful info . I have had hyperthyroidism in the past and I am 46 now . My thyroxine is borderline high. Should I think of getting any supplement?
Rhodiola interacts with antidepressants from what I understand. What do you think of DHEA supplementation. Is MCT oil the same as coconut oil. How much do you recommend daily?
Do you have a number of DIM supplements and or Vitamin D that you recommend? Thank you so much for all this available valuable information
What kind of cosmetic work have you had done?
Cocaoa high in heavy metals?
If low cortisol how to tell should one take rodeola or omega 3 .....
So interesting thank you so much!
Hi Sara! Absolutely love your vibe. 🤗I researched your cocktail of supplements yesterday. Would you mind giving some advice on dosage and maybe preferred brands? For instance, for DIM I picked one that has 200 mg per capsule, but it seems to be over the recommended daily dosage. What about Ashwagandha? It seems to be similar to Rhodiola? Thank you Angel!!
Thank you❤
I learned a lot from your video❤❤❤
My pleasure 😊
Thank you for this important and educational video. Very helpful 🙏🙏
So glad I found your channel 🙏
Your voice sounds good in this video 😊
I miss my mom.and granny they both were divas and had lots of tiara time
Beautiful women stepping into my 50s. I understand it now
Any advice for severe premenstrual syndrome?
Thank you! This is so helpful and simple. ❤
Glad it was helpful!
SSRIs increase breast & ovarian cancer?! 🤯 so happy I never took them because I’m predisposed to those!
i think that the benefits coming from chocolate is due to the caffeine but probably also due to the high amount of essential minerals that alot of stressed out people are lacking, (magnesium, potassium, iron etc, , if you supplement them appropriately i dont think it's necessary to rely on chocolate and also it is probably cheaper and also u dont need to get caffeinated at nighttime because u needed minerals from the chocolate, which might make it harder to fall asleep.
So have caffeine and the minerals seperately availabe so you can take what ur body is needing at that time and not too much of something when you dont need it.👍🏼😌
Thank you for watching
Thank you ❤
Thanks a lot for this podcast,I failed to hear the name of that supplement good oestrogen busting. Will you please tell
Found you after the Huberman podcast. Thank you for sharing your knowledge & experience!
You look amazing , a great testament to what you teach
Ive never heard of those supplements. Can you give more information on how or where to get them, and dosages? Thank you.
Thanks for watching. Which supplements are you referring to?
@@DrGottfried I think it was phosphatidylserine. Not sure I spelled it right. Thanks. There was another but can't remember.
This is so insightful. Thank you ❤
Thank you.
I recently moved from Eastern Washington State to rural upstate NY can you recommend a doctor within 2 hour drive of Essex.NY. that can help me with my slow thyroid and ERT, and burned out adrenals? I'm 53 and had a complete hysterectomy at age 27. Premerin didnt agree with me back in the 90s so went without HRT until nearly 3 years ago. Ive been on bio identical hormones and they don't seem to be helping me.
Can you take dim after menopause?
I don’t drink, smoke or take drugs. I eat a moderate, well balanced diet that avoids excessive sugar. I exercise and spend a lot of time outdoors.
I take Magnesium Glycinate, Vitamin D and Calcium supplements. Also a small dose of an antidepressant and CBD oil.
Overall menopause has treated me well so far.
What can you recommend for me,as I had to have my thyroid removed to graves and am now 44 and experiencing All peri menopause symptoms!!
You should check out Dr. Gottfried's book THE HORMONE CURE ~ Team Gottfried
I'm in love with the doctor
But how can I know that my estrogens are too high and is recommended to take Diindolymethane?
Is it ok to have coconut oil if dealing with genetic cholesterol?
Hi Sara! Thank you for your videos. Do you talk somewhere about spasmodic disphonia? Maybe it’s somehow hormonal? I’ve got it at 27 and then it comes and goes. My voice gets shaky also. I was just wondering if you can share about it.
Thanks for watching. Dr. Gottfried does not have any information on the issue you mentioned ~ Team Gottfried
Just bought a tiara 😅 love you Dr Gottfried. You are godsend.
What were the 3 supplements for hormones?
Sara mentioned :
Rhodiola
PS ( phosphytidal serine)
Fish oil
DIM ( for excess bad estrogen from broccoli sprouts )
Beets ( eat )
Fibre ( eat)
Interesting information. Only for those who can pay $2500 per 1 hour session for consultation. With 20 pages of labs. And how many sessions needed to address or figure out issues of ones health.
Have a better day!
Hmm quite pessimistic. Untrue all that money needs to be spent .. unfortunately the poor would have trouble accessing any of these very useful tests.. In just one test.. you can know where your hormones are not 20 tests needed. Australia now has approved accredited private pathology labs and you order a vast selection of tests from home ( no doc consult ) , pay then the request form gets emailed to you , you print and take to your local blood collection centre . You can then book a doctor phone consult via their site to interpret the tests…
We enjoy cortisol get up & go dopamine hormones also!!!!
How to know if you have high cortisol?
You can take the quiz in Dr. Gottfried's book THE HORMONE CURE ~ Team Gottfried
Post menopausal estrogen HOW?
So do you believe in taking HRT therapy or just making tweaks to naturally help ourselves? Would love to know
Each case is individual - I think you will find this article from DR. Gottfried interesting - www.saragottfriedmd.com/bioidentical-hormone-therapy-part-1-whats-safe-whats-smart/
Thank you.
@@DrGottfried
Thank you