Acne.org Products
21 hours ago, Ronnie99 said:i used to get this and what helped me the most was a cream from GUINOT called hydra sensitive face cream, made a big difference though its not cheap.
Thanks for the tip, ill make sure to check it out.
7 hours ago, Anna Nim said:I got nothing on your blushing, but I wonder if announcing it to your group/person before/as would it make it less. Then you don't have to wait for the blush to come on and the anxiety to come to. I am a teacher and we are always announcing to each other our ADHD, hearing issues, anxiety, etc to each other pretty early in conversation. (to group/social person).."Hey, when I get worked up/excited/nervous/talk fast, my skin blushes/reddens/sweats all on it's own..I am fine, just tossing it out here..and go on with the conversation. Maybe then your brain will get the connection that it matters not. You will still flush, but maybe it might not socially effect you so much. I dunno.
Its mostly a problem in important meetings etc. though. And thats not the place to open up with such information lol. But you are right. Explaining it to people would be very helpful.
12 hours ago, TrueJustice said:Whats the source of the excess sweating though??
Is the body hotter now after Tane?
is the heart beating faster, is blood flow impeded?
Still many questions around this side effect. I sweat profusely 20 years later but dont exactly know why......
Has it gotten worse for you over the years? I think my facial sweating issue was first noticed 3-4 years after Tane. Might have gotten a little bit progressively worse after that, but I am not sure.
12 hours ago, TrueJustice said:Whats the source of the excess sweating though??
Is the body hotter now after Tane?
is the heart beating faster, is blood flow impeded?
Still many questions around this side effect. I sweat profusely 20 years later but dont exactly know why......
I feel like vitamin A is messed up in me. Face is dry but scalp more sweaty, legs more sweaty. Do you find same thing?
On 10/8/2019 at 7:47 AM, TrueJustice said:Ronnie - inflammation in muscles and joints all around the body along with muscle fatigue at various times.
The most noticeable inflammation though would still be in Gut and in the head. Gut is in better shape but disappointed I cant fully get rid of inflammation after a year of working on it.
im not sure if you have heard of Dr Mark Gordon, which he says Inflammation is the source of many issues, he says there are biomarkers to test to determine if there is inflammation. Take a look at the following interview he done.
On 9/17/2019 at 9:31 PM, TrueJustice said:Ive tested very favourably to both Vit D/K - I take this in a pump spray. It definitely helps libido for anyone interested.
I took in Vit E supplement today and I test really well also, all over the body actually practitioner said - especially with muscles!!
Im thinking of buying Vit A and taking it in to test next.
Unfortunately systemic dryness still remains no matter what I do......
I was doing some research these days and decided to include BEEF LIVER in my diet, once or twice a week (no more than that to avoid health issues - read hereand herefor more info). I think it would be worth looking into this as a way of increasing your vit-A intake.Not many foods are worthy of the title "superfood." However, liver is one of them. It's a nutritional powerhouse. It's rich in protein, low in calories and packed with essential vitamins and minerals.
Here are the nutrients found in a 3.5-ounce (100-gram) serving of beef liver:
Vitamin B12: 3,460% of the RDI. Vitamin B12 helps the formation of red blood cells and DNA. It is also involved in healthy brain function.
Vitamin A: 8601,100% of the RDI. Vitamin A is important for normal vision, immune function and reproduction. It also helps organs like the heart and kidneys function properly.
Riboflavin (B2): 210260% of the RDI. Riboflavin is important for cellular development and function. It also helps turn food into energy.
Folate (B9): 65% of the RDI. Folate is an essential nutrient that plays a role in cell growth and the formation of DNA.
Iron: 80% of the RDI, or 35% for women of menstruating age. Iron is another essential nutrient that helps carry oxygen around the body. The iron in liver is heme iron, the kind most easily absorbed by the body.
Copper: 1,620% of the RDI. Copper acts like a key to activate a number of enzymes, which then help regulate energy production, iron metabolism and brain function. (to also avoid health issues increase zinc consumption - using ZMA and foods with it will do the trick)
Choline: Liver provides all of the Adequate Intake (AI) for women and nearly all of it for men (AI is used because there is insufficient evidence to set an RDI). Choline is important for brain development and liver function.
And here a few signs of vitamin A deficiency.
3 hours ago, Perene said:I was doing some research these days and decided to include BEEF LIVER in my diet, once or twice a week (no more than that to avoid health issues - read hereand herefor more info). I think it would be worth looking into this as a way of increasing your vit-A intake.Not many foods are worthy of the title "superfood." However, liver is one of them. It's a nutritional powerhouse. It's rich in protein, low in calories and packed with essential vitamins and minerals.
Here are the nutrients found in a 3.5-ounce (100-gram) serving of beef liver:
Vitamin B12: 3,460% of the RDI. Vitamin B12 helps the formation of red blood cells and DNA. It is also involved in healthy brain function.
Vitamin A: 8601,100% of the RDI. Vitamin A is important for normal vision, immune function and reproduction. It also helps organs like the heart and kidneys function properly.
Riboflavin (B2): 210260% of the RDI. Riboflavin is important for cellular development and function. It also helps turn food into energy.
Folate (B9): 65% of the RDI. Folate is an essential nutrient that plays a role in cell growth and the formation of DNA.
Iron: 80% of the RDI, or 35% for women of menstruating age. Iron is another essential nutrient that helps carry oxygen around the body. The iron in liver is heme iron, the kind most easily absorbed by the body.
Copper: 1,620% of the RDI. Copper acts like a key to activate a number of enzymes, which then help regulate energy production, iron metabolism and brain function. (to also avoid health issues increase zinc consumption - using ZMA and foods with it will do the trick)
Choline: Liver provides all of the Adequate Intake (AI) for women and nearly all of it for men (AI is used because there is insufficient evidence to set an RDI). Choline is important for brain development and liver function.
And here a few signs of vitamin A deficiency.
You thinking your deficient in vitamin A? I think in some places I am but other parts of my body I'm not, like face not deficient but other places on my body, possibly, like my scalp, as it's not dry like my face.
Will be interesting to see how this diet goes for you. Keep us updated please.
18 hours ago, Calcified said:You thinking your deficient in vitamin A? I think in some places I am but other parts of my body I'm not, like face not deficient but other places on my body, possibly, like my scalp, as it's not dry like my face.
Will be interesting to see how this diet goes for you. Keep us updated please.
I never tested for vitamin A, and don't think this is an issue for me. Same for vitamin B-6, which I wasn't able to do it since myprivate health care plan doesn't cover this specific test (B vitaminsaren't usually covered, only B-12). I found one interesting explanation aboutnight blindness precipitated by isotretinoin in the setting of hypovitaminosis A:
"In conclusion, this case highlights the importance of monitoring vitamin A status in patients with intercurrent fat malabsorption during treatment with isotretinoin. As the synthetic retinoids may interfere with vitamin A processing in the eye, these patients may be at high risk of developing side effects such as night blindness. In this regard, we have shown it is safe to combine large oral doses of vitamin A with low dose isotretinoin in patients with CF; however, it is prudent to manage these patients in conjunction with a gastroenterologist. Isotretinoin was able to be safely used in the context of cirrhosis of the liver with no deterioration in liver function."
So I test really well for taking Vit D/K
I decided to take in Vit E, I test really well and in fact he said take a few bottles of this.
I finally got my hands on Vit A again, the same company as the E - theyve started making it again
I didnt test so favourably, body mostly rejecting it, not in a toxic way but just got issues with it.Practitioner said were going to have to do some work around this.
This is good info for me, no need to do any fat soluble blood tests that will only be inconclusive.
I wonder about TMG and MSM. TMG is supposed to bring down homocysteine levels, depression and heart, energy levels. MSM (especially larger amount in powder form) is supposed to be good for joints and inflamation (it helped my MIL with her RA). So, I am trying it for my son. He is on week 3 1/2 off of this shit and is having joint pain and some temperature regulation issues. I haven't read all that is here-too damn scary. Although someone mentioned actually ensuring he has enough K so that the body doesn't hold onto the bad K, which is a thought.
An update: I just received my salivary cortisol results, they were done September 30, before I started with all these changes mentioned in my previous posts, to overcomemysexual dysfunction, low testosterone, high prolactin...
https://drive.google.com/open?id=11_hdfy1_A0lcr1TPd_AGSznZiafhgUB1
The results are:
For the morning (collected at 8 am): 0.319 MCG/DL
For the afternoon(collected at 4pm): 0.068MCG/DL
For the morning (collected at 8 pm): 0.054MCG/DL
Lab ranges for the morning are between 6.7 and 22.6 mcg/dL, and the paper says that after morning the levels are usually lower than 10 mcg/dL.
This test is different from all others since it demands a little more effort in terms of properly collecting and storing the samples. So I don't trust a first result as a definitive one to evaluate my health. But let's assume this is accurate. What do these mean?
And for my new diet plan I am also adding MACA POWDER, which is said to improve libido,every morning. Also, once I replace mystock of ZMA a few months from now I'll buy froma new brand with a different formula,this time not with 7 mg of zinc, instead29.59, and 350 instead of 256 mg of magnesium. It also has vitamin B-6 so I don't need to take the latter as P5P (25 mg) in the morning. The pill has 40 mg of B-6 as pyridoxine hydrochloride.
About prolactin, one thing I didn't know is that we need to abstain from sex/fapping prior (preferably a couple of days) to doing this test, otherwise the results will be of course higher.
Edit: I looked the YouTube video (from the beginning of my post) a little bit and it appears that my low cortisol levels are explained by of course this side effect and my lifestyle. Thats what I thought, I dont think I have some unknown disease and this obviously will need to be retested after months of improvement. Even vitamin deficiencies were mentioned as a reason for low cortisol. So thats it, after my changes being in place for a while Ill check these levels again.
On 10/10/2019 at 8:20 AM, TrueJustice said:So I test really well for taking Vit D/K
I decided to take in Vit E, I test really well and in fact he said take a few bottles of this.
I finally got my hands on Vit A again, the same company as the E - theyve started making it again
I didnt test so favourably, body mostly rejecting it, not in a toxic way but just got issues with it.Practitioner said were going to have to do some work around this.
This is good info for me, no need to do any fat soluble blood tests that will only be inconclusive.
I take vitamin A everyday but my retinol levels don't budge. Was expecting it to go up but still staying the same for months now.
On 9/1/2019 at 8:08 PM, Aaron76 said:Think of it like a gut transplant, only instead of being cut open and having it all done in one procedure in one day, it's a non invasive long term project that takes weeks or months of daily use.
Hey Aaron, funny you mention ancestral. I've used their beef pancreas in the past for digestive enzymes. I'm just finding this out about this condition and think I've normalized much of my condition because it has been livable. Are you concerned with too much zinc or b12 in the intestines product?
On 10/20/2019 at 7:56 AM, Calcified said:I take vitamin A everyday but my retinol levels don't budge. Was expecting it to go up but still staying the same for months now.
Why do you take A? Did you go super low for a long time? Or are you wanting your body to grab onto "proper" A and not remnants of Tane?
13 hours ago, Anna Nim said:Why do you take A? Did you go super low for a long time? Or are you wanting your body to grab onto "proper" A and not remnants of Tane?
I take it to make sure I'm not deficient and am monitored by medical practitioners.
Also I didn't stay super dry like others.
About dry lips, I suggest you all take a good look if you have any vitamin deficiency, since vitamin B also contributes to healthy skin, a deficiency can cause a variety of skin problems such as acne, split lips, dryness, and rashes. Low levels of zinc and iron can also lead to split lips, especially at the corners of the mouth.
My advice is to take a complex B like this one, in this case at least 1 pill everyday, I am thinking2 it's too much: https://www.evitamins.com/b-complex-c-thompson-32005
As for zinc and magnesium, a few warnings about how much should be taken: https://www.bodybuilding.com/content/the-benefits-of-zma-more-than-a-sleep-supplement.html
I am taking ZMA for a month by now (it helps withmuscle recovery, giving me a restful sleep, since a workout routine is what I need for increasing my testosterone), it should be taken 30-60 minutes before you hitthe bed and 30-60 minutes after last meal. It should be taken with an empty stomach and never withcalcium, as calcium blocks the absorption of zinc. Then there are some forms of zinc and magnesium that are poorly absorbed: https://www.healthline.com/nutrition/magnesium-dosage#types
Aspartate seems to be the best, oxide the worst.
https://www.iherb.com/pr/Optimum-Nutrition-ZMA-180-Capsules/27539
This ZMA from O.N. is what I have in mind once my current stock ends (note: it also has vitamin B-6, 10 mg), and I stop taking 25 mg of P-5-P vitamin B-6, the latter was included to lower my prolactin (that is in the 20's). However taking vitamin B-6 for a long time and in a high dose can cause some health issues: https://www.tga.gov.au/publication-issue/australian-adverse-drug-reactions-bulletin-vol-27-no-4 and https://bit.ly/2Wyyc90 (watch after 2 minutes and after 3:53, when the guy mentions taking as little as 24 mg a day is bad)
Both overdose and deficiency may cause peripheral neuropathy. It's possible a lower dose of 25 mg is not enough to lower prolactin (many have reported benefits at much higher doses) or it's high enough for me to experience the side effects of toxicity after a while. These will resolve weeks after discontinuing taking. I realize by now it was a mistake to include this for my sexual dysfunction. My prolactin is not high enough to require this or meds like Cabergoline.
What I am doing now is a workout routine to increase my testosterone, just like it was suggested in these links: http://spartantraveler.com/testosterone-diet-2015/ and https://www.artofmanliness.com/articles/how-to-increase-testosterone-naturally/
With the help of apersonal trainer/coach qualified for strenght training. This + diet + good sleep quality (kill electronic devices 2 hours before going to sleep and your bedroom should be in total darkness).
Peruvian MACA powder (or in caps): definitely helps with low libido.
After seeing this video: https://bit.ly/2PzS2iH
I bought a blender and am currently adding in my breakfast, pre-workout: 1) 5 g of maca powder, 2) whey protein, 3) creatine, 4)oat fine flakes or chia seeds or quinoa flakes (1 tblspoon), and 5) 200 ml ofalmond or cashew or coconut milk (cow's milk andcheese I am not includinganymore).
Ashwagandha: this one is only worth taking if it's KSM-66 and preferably organic. However I consider expensive and once my current stock ends I will not buy again, too. It's more useful if someone experiences some stress on a daily basis, and it's definitely the most useful supplement if that's the case. Not for mesince I have low cortisol and rarely something annoys me. https://examine.com/supplements/ashwagandha/
And below I am listing interestingbooks that I discovered, and would like to recommend:
- Food: What the Heck Should I Eat?, from Mark Hyman: https://www.amazon.com/Food-What-Heck-Should-Eat/dp/0316338869
- How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease, from Michael Greger: https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115/ref=sr_1_1?keywords=Michael+greger&qid=1572384485&s=books&sr=1-1
- Vitamin D: Is This the Miracle Vitamin?, from Ian Wishart: https://www.amazon.com/Vitamin-D-This-Miracle-ebook/dp/B008S0LH6K/ref=sr_1_1?keywords=vitamin+D+ian+wishart&qid=1572532993&s=books&sr=1-1
- Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health, from Mark Hyman: https://www.amazon.com/Eat-Fat-Get-Thin-Sustained/dp/0316338834/ref=sr_1_1?keywords=eat+fat+get+thin&qid=1572384574&s=books&sr=1-1
- Salt Sugar Fat: How the Food Giants Hooked Us, from Michael Moss: https://www.amazon.com/Salt-Sugar-Fat-Giants-Hooked-ebook/dp/B00985E3UG/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1572533066&sr=8-1
Vitamin K-2 (MK-7, 100 mcg) should be taken togetherwith D-3, and this one I'll add once my D-3 (2000 UI) + E (200 UI) pills are over. Not going to buy vitamin E again, since a proper diet is not deficient on it. Another reason is that Omega 3 fish oil (also taking) may have vitamin E in the list of ingredients.
Once things are evolving I'll do a new blood test to see how my levels have improved.
Interesting to come on here and see people discussing Testosterone as I recently started thinking I may have an issue with my levels.
I don't have ED but my penis has become rather numb over the past 5 years and I've read this could be because of low T. This coincides with me quitting my job as a mover 5 years ago. I went from like 30-40 hours a week of muscle building to zero. And I've noticed during the few spots over the years where I actually started building muscle again, the sensitivity came back.
Also interesting is that I have a huge problem with excess histamine ever since Accutane. I've been reading Testosterone can inhibit histamine and calm mast cell inflammation. Apparently this is why women are more prone to autoimmune disease than men.
One other thing is that my Accutane-induced hairloss, which always progressed very slowly when I was a mover, rapidly increased once I became a sedentary slob. It's interesting that a lot of balding men have low Testosterone when you'd sort of assume it would be the opposite. I have a long shot theory that low T will somehow cause your body to produce more DHT in response to make up for it. I had a nice thick layer of subcutaneous fat on my scalp prior to Accutane but the drug evaporated it and I know DHT attacks that fat.
Anyway, I'm gonna start working out and taking Vitamin D to see if it does anything.
Hard to say if youll benefit greatly from Vit D, youll probably get a slight improvement.
The testosterone angle still needs further investigating. Still unsure Im digesting everythingproperly- I take D/E and Zinc yet still got slow wound healing all these years later, is that a testosterone issue??
Still dont sleep properly- is that also from a testosterone issue??
Here's a warning for those with sexual dysfunction, low libido and lower testosterone, caused by Accutane:
Taking Vitamin B-6 to lower prolactin and raise libido was a bad idea.
(This first link summarizes what I am going to say next).
And trusting these gurus from the internet that want us to buy their books and supplements (and subscribe to their Youtube channels), and treat vitamins as if they were candy was even worse. Christopher Walker is one of them, he mentions some studies that of course don't take into account all possible health issues from even lower doses over prolonged time.
Not everyone can take a supplement and feel the same, this is as stupid as proposing the same diet, only a qualified person can prescribe, each case is unique.
Some people have vitamin deficiencies that can account for their diseases, but we should always strive to correct these not with a pill or another med (again Big Pharma and the idea that all our problems will be solved with no effort at all).
I was always against this idea of taking vitamins or doing something out of the ordinary to fix us. Or at least the idea of doing that forever.
>>>>>>>>> Now, back to vitamin B-6:
I started taking P-5-P (the active form of vitamin B-6) at 25 mg / a day a month ago.
Also a ZMA that has 1.3 mg of vitamin B-6 as pyridoxine, before going to sleep. This ZMA I'll continue to take for the zinc and magnesium, which are at lower doses, 7 and 256 mg.
****
Then recently I noticed my left index finger had (I think this is the right term, despite no signs of anything in my skin, both my hands appear to be 100% normal) an "inflammation", as if it was more tired than usual, from something I did at the gym that caused that and would take a little while to recover. I am not feeling anything except when I have to put some strenght into this finger. It's odd that my finger suddenly tired this way, and so far has not recovered, I don't remember hurting it or putting under any stress that could have caused this.
Then I started researching a little more about... vitamin B-6 TOXICITY. And side effects of overdosing.
The EFSA recommended a max safe dose of 25 mg a day. And some sources say that 50 mg is harmful.
First of all, a normal adult will require 1“2 mg of pyridoxine per day. This is adequately supplied by a normal diet.
What happens when there's too much B-6?
"Burning, shooting pains in your limbs, hands and feet can be caused by nerve damage from B6 deficiency or overdose."
*
- A lack of muscle control or coordination of voluntary movements (ataxia)
- Painful, disfiguring skin lesions
- Gastrointestinal symptoms, such as heartburn and nausea
- Sensitivity to sunlight (photosensitivity)
- Numbness
- Reduced ability to sense pain or extreme temperatures
**
It's also said that the side effects will go away once we stop taking, but this will always take weeks (perhaps a few months).
Now, what about which dose would cause any of it?
This link:
[Edited link out]
Seems to suggest it's possible to experience problems if the daily dose is under 50 mg.
And this one: [Edited link out]
Says the following:
*****
Notably, pyridoxine itself has been documented to cause sensory neuropathy in humans with prolonged use, even at doses as low as 24 mg daily (14,15).
14. Katan MB. How much vitamin B 6 is toxic? [Dutch]. Ned Tijdschr Geneeskd 2005; 149:2545“6.
15. Silva CD, D™Cruz DP. Pyridoxine toxicity courtesy of your local health food store. ann Rheum Dis 2006; 65:1666“7.
*****
That's not all:
https://www.everywomanover29.com/blog/why-is-vitamin-b6-toxic-for-some-and-why-dont-symptoms-resolve-when-vitamin-b6-is-stopped/
This link and the 8 minute video I mentioned before:
Seem to suggest the same thing. In the Bit.ly video the guy clearly says "as little as 24 mg, especially if you don't need it".
My prolactin is high, but not high enough for me to take Cabergoline. In fact I have never been diagnosed with any tumor or specific disease. And there's no solid evidence that vitamin B-6 can help people like me, at least not in lower doses.
The problem is that we are replacing one issue with another, when we take vitamins at any dose and as if they couldn't harm us.
About increasing libido: you'll see there's no evidence of that here: https://examine.com/supplements/vitamin-b6/
Even if there is, I believe that only higher doses can benefit the men taking and that would be useful if their prolactin was really high.
Not my case, that is in the 20's. The ideal levels are a litle less than 10.
On the other hand there are safer ways to increase libido:
One I already mentioned: taking peruvian MACA powder (or in caps).
https://examine.com/nutrition/increase-testosterone-naturally/
This link mentions the things we should look for to increase testosterone: vitamin D (and now I am taking with K-2 MK-7), zinc and magnesium.
That's it, and if the supplement has vitamin B-6 then search for magnesium and zinc without it.
Testosterone boosters are a sham. Supplements are harmful if we exceed the max daily doses and for prolonged time.
***
Q: How can you increase testosterone naturally?
A: When it comes to increasing your testosterone, quality sleep, physical activity, and weight management come first. A few supplements can help sustain healthy testosterone levels, but most supplements marketed as testosterone boosters don™t work, though some can make you believe they do by boosting your libido.
****
Peruvian Maca is listed at examine.com with a "Very High" in terms of consistency of research results, for increasing libido.
For the libido column this is what the site says:
I also read some users reporting a substantial increase after taking for a while.
The only other mention in terms of increasing libido is for Fenugreek:
*
Increases in libido have been noted before, which is notable due to the lack of significant influence on testosterone and possible suppression of DHT (theoretically should reduce libido, yet a large increase is seen with fenugreek)
****
However I would avoid it since decreasing DHT levels is detrimental.
Mucuna pruriens also appear to be a good idea, not only to decrease prolactin, also for testosterone:
https://examine.com/supplements/mucuna-pruriens/
Still, this fits into my warning about taking these things over prolonged time, since we are messing with dopamine.
What is more concerning is that all over the internet we will find guys recommending all of this and only warning about the problems in the footnotes.
We also need to evaluate if stop taking for a while (cycling) and then restarting could be a good idea:
https://www.bodybuilding.com/fun/which-supplements-should-you-be-cycling.html
I have decided to do the following:
- Stop taking vitamin B-6 (even before my current stock ends)
- Stop taking Ashwagandha once my 120 pills are over - for someone that is a little uneasy and stressed on a daily basis it's the best adaptogen - remember that high anxiety and cortisol means lower testosterone);
- Stop taking ZMA after my 8 month stock ends. I'll search for another one, without B-6 in the list of ingredients.
23 hours ago, TrueJustice said:Hard to say if youll benefit greatly from Vit D, youll probably get a slight improvement.
The testosterone angle still needs further investigating. Still unsure Im digesting everythingproperly- I take D/E and Zinc yet still got slow wound healing all these years later, is that a testosterone issue??
Still dont sleep properly- is that also from a testosterone issue??
I find my blood clots fast but healing takes time, are most people here fast clotters or excessive bleeders?
If anything I think my blood runs slow hence the excess sweating and difficulty breathing at times when there shouldnt be a problem
Either tane has thickened it or tane has messed up my veins and thats what impedes blood flow....
Unfortunately the vein specialist couldnt offer any explanation in relation to tane so Im none the wiser at this stage
5 hours ago, TrueJustice said:If anything I think my blood runs slow hence the excess sweating and difficulty breathing at times when there shouldnt be a problem
Either tane has thickened it or tane has messed up my veins and thats what impedes blood flow....
Unfortunately the vein specialist couldnt offer any explanation in relation to tane so Im none the wiser at this stage
Do you get regular bronchitis? I do.
I have noticed increase blood flow on vitamin A supplements. Deficiency, coincidence or bandaid? I keep asking myself.
Would be good to hear people's opinions, also people with a medical background that possibly read this but never chip in.