9 Methods to Optimize Neurotransmitters for Higher Mind Well being (Half 2)

October 15, 2024

Neurotransmitter imbalances can manifest as continual anxiousness, deep-seated melancholy, persistent sleep disruptions, and cognitive struggles that hinder your focus and reminiscence.

When these points come up, they’re not simply minor hiccups in your well being and wellness—they will disrupt each side of your life.

Welcome again to Half 2 of my sequence on restoring and optimizing your neurotransmitters—the biochemical messengers that affect your temper, vitality, focus, and general well-being. In Half 1, you explored how neurotransmitters influence your well-being, recognized your neurotransmitter dominance, and found sensible steps to handle imbalances, comparable to avoiding extreme antidepressants and stimulants and steering away from environmental toxins.

These foundational methods are simply the beginning, although—there’s rather more to uncover about sustaining neurotransmitter stability that can assist you improve your focus, enhance your temper, and expertise higher general well being.

In Half 2, you’ll get to dive into six *further* methods designed to fine-tune your neurotransmitter well being. I am going to reveal cutting-edge methods for optimizing your mind’s chemistry, together with breakthrough dietary supplements, dietary changes, and strategic life-style adjustments. In case you’re grappling with persistent temper swings, mind fog, or unexplained fatigue, these insights are absolute game-changers. Moreover, this text will lay out actionable steps to sort out your points head-on, offering a transparent roadmap to enhanced stability and psychological readability. By integrating these superior strategies, you’ll unlock new ranges of well-being and psychological sharpness.

Able to dive in? 

Ben Greenfield’s Prime Ideas for Optimizing Your Neurotransmitters (Continued From Half 1)

4. Keep away from Sensory Overload

Eighteen years in the past, I walked out of the horror flick Noticed, palms trembling with adrenaline, and swore beneath my breath that I might by no means watch one other scary film at evening.

Since making that oath, my sleep has drastically improved, as have my every day focus and vitality.

Within the twenty-first century, most of us are bombarded with sensory data each day. We’re uncovered to all the next:

• Loud sounds, like honking automobiles and ringing telephones
• Fast visible and auditory results in video games and films
• The digital flickering of screens and screens
• Radio and EMF waves
• Fluorescent lighting
• Extreme working hours
• Violent leisure like horror flicks

All this sensory publicity overloads your central nervous system and may result in extreme neurotransmitter imbalances. Your mind has to calm itself down from these stimuli with increased ranges of calming neurotransmitters like serotonin and GABA than it might usually require. You might be overloaded in case you:

• Take heed to loud music whereas exercising
• Have a gentle weight loss plan of fast-moving, thrilling, or violent motion pictures and video video games, particularly earlier than mattress
• Spend a lot of your day gazing a pc monitor
• Always play music within the background
• Are uncovered to synthetic fluorescent lighting all day

Listed beneath are just a few of my prime methods for avoiding sensory overload:

• Cut back sensory enter: To rebalance your neurotransmitter ranges, take pleasure in silence and stillness by turning down loud music throughout exercises, avoiding extreme display screen time, and choosing actions like leisurely walks within the park, sitting on the porch with chamomile tea or biodynamic purple wine, or working towards twenty minutes of aware deep respiratory and meditation.
• Handle expertise use: If utilizing expertise at evening, dim your display screen, put on blue light-blocking glasses, and hold the quantity low to guard your senses and enhance sleep high quality.
• Use GABA-supporting compounds: After publicity to intense stimuli, take into account compounds like ardour flower extract, which promotes wholesome GABA exercise and reduces anxiousness; lemon extract and CBD for GABA-mediated antistress results; and phenibut, which crosses the blood-brain barrier to help GABA perform. A dose of melatonin (you possibly can be a part of Dr. Lieurance’s MitoZen Membership to snag the sort I exploit) may also counteract melatonin suppression brought on by vivid lights at evening.
• Think about melatonin for sleep: In brightly lit environments, comparable to Las Vegas, utilizing a 100 to 300 mg melatonin suppository earlier than mattress could be an efficient technique to enhance sleep.

5. Repair Your Intestine

You may have a second mind, and that second mind shouldn’t be in your head. Assume decrease. Okay, fellas, not that low. Up a bit increased.

Sure, the second mind is in your intestine.

The enteric nervous system (ENS) is a web of neurons that controls your intestine and operates semi-independently out of your mind. It makes use of greater than thirty neurotransmitters, similar to the mind, and as much as 95 p.c of your physique’s serotonin is definitely produced in your intestine. This is sensible when you think about that within the 9 meters out of your esophagus to your anus, there are greater than 100 million neurons, greater than in your spinal twine or your whole peripheral nervous system! Irritable bowel syndrome, which afflicts almost each lively particular person at times, arises partly from a serotonin imbalance in your intestine. That is additionally why SSRI antidepressants, which alter the stability of serotonin in your physique in addition to your mind, can result in critical intestine points.

Neurotransmitters are produced in your intestine lining and by the billions of micro organism in your intestine. So in case your intestine lining is broken or your intestine flora is out of stability, then you might be at critical threat for neurotransmitter deficiencies and imbalances. This will even be why probiotics, fiber that will increase small-chain fatty acids that heal the intestine lining and suppress irritation, and the consumption of all kinds of fermented meals could be extremely efficient pure cures for melancholy.

Based mostly in your newfound information of the brain-gut axis, a superb first step in addressing neurotransmitter imbalances is a intestine reboot, which includes:

• 4 to eight weeks of a squeaky-clean vitamin protocol—two of my favorites are the Autoimmune Paleo (AIP) weight loss plan and the low-FODMAP weight loss plan)
• Beneficiant quantities of glutamine, colostrum, bone broth or collagen, all kinds of fermented meals, and a well-formulated probiotic
• The inclusion of polyphenol-rich compounds comparable to blueberries, plums, cherries, black currants, black olives, darkish chocolate, black tea, espresso, black walnuts, and even done-for-you “purple powder” dietary supplements
• Akkermansia, a novel probiotic that additionally assists with blood sugar management, could be helpful as properly.

6. Change Your Constructing Blocks

Amino acids work so properly to stave off central nervous system fatigue as a result of they’re the first constructing blocks— together with vitamin B and minerals—of neurotransmitters.

First, look at your weight loss plan to make sure you are consuming sufficient protein. I like to recommend a minimal of 0.55g per pound of physique weight per day or, for muscle upkeep or acquire and joint or intestine restore, ideally nearer to 0.8g per pound, particularly in case you’re above the age of forty.

Among the best-quality amino acid sources are:

Many individuals who battle with sleep or motivation points tied to neurotransmitter issues may also profit from 10 to 20g every day of important amino acids, which mix 9 important amino acids to provide all the mandatory neurotransmitter precursors.

EAAs and BCAAs

Not all amino acids are created equal.

Branched-chain amino acid dietary supplements (BCAAs) include solely three of the 9 important amino acids (EAAs) that the physique cannot make itself: leucine, isoleucine, and valine.

Folks take BCAAs hoping to stimulate muscle protein synthesis, battle fatigue, and improve focus throughout exercises. Sadly, these claims about the advantages of BCAAs are based totally on outdated research performed on rats. However newer research have proven that BCAAs don’t have any important impact on muscle development and will as a substitute trigger a spike in blood glucose or insulin, together with an imbalance of the extra essential EAAs. The most recent, extraordinarily complete paper on EAAs, by the Worldwide Society of Sports activities Diet (ISSN), demonstrably reveals that EAAs stimulate muscle protein synthesis greater than some other protein supply and may help with muscle upkeep and development even within the absence of weight coaching!!

In distinction, dietary supplements that include the proper stability of all 9 EAAs—that are costlier than BCAAs however much more efficacious—have been proven to enhance the retention of lean muscle, improve metabolic fee, and optimize mind and liver perform, with no deleterious negative effects and a really low-calorie load.

Positive, you could possibly merely eat a steak or suck down a whey protein shake to get all of your EAAs, however the protein from meals should first be digested after which damaged down into amino acids, so food-derived amino acids not solely include much more energy than EAA capsules or powders but in addition take longer to be absorbed. It’s additionally troublesome to eat and digest an considerable quantity of protein from actual meals instantly earlier than or throughout train—say, a exercise or race.

A latest paper by the Worldwide Society of Sports activities Diet on the consequences of EAA supplementation on efficiency highlighted the essential function of EAAs in stimulating muscle protein synthesis (MPS) and turnover. MPS stimulation by EAAs happens with as little as 1.5g per day and turns into particularly important at round 20g per day. Even when fasting, in a calorie deficit, or in a state of affairs when food-derived protein sources aren’t accessible, EAAs permit for simple muscle upkeep and muscle constructing. My most popular model of EAA dietary supplements is Kion (GetKion.com), which is the closest to the precise amino acid composition of human muscle, with none nasty fillers or sweeteners.

For the nervous system to synthesize and flow into the neurotransmitters shaped by amino acids, you additionally must have an sufficient consumption of B-complex nutritional vitamins. Nutritional vitamins B6, B12, and folate (vitamin B9) are particularly essential. Meals sources of vitamin B6 embrace bell peppers, turnip greens, and spinach. Folate is present in broccoli, beets, turnip and mustard greens, romaine lettuce, lentils, calf’s liver, asparagus, parsley, and spinach. B12 sources embrace calf’s liver and snapper. For vitamin B supplementation, look into full-spectrum vitamin B blends that use solely the extremely bioavailable type of vitamin B referred to as 5-methyltetrahydrofolate (5-MTHF) whereas avoiding that all-too-common, inflammatory artificial folic acid as a lot as you possibly can (you’ll discover this isn’t as simple because it appears, since a ton of cereals, grains, vitality drinks, and different processed meals are actually “fortified” with artificial folic acid).

7. Lube Your Nerves

Ever since I sat slack-jawed within the viewers at a well being convention and listened to creator Nora Gedgaudas current proof that levels of cholesterol decrease than 200 are related to decrease IQ, I’ve gone out of my approach to shun a phobia of dietary fat.

In any case, ldl cholesterol performs a task in forming and sustaining cell membranes and buildings; rising membrane fluidity; serving to cells modify to adjustments in temperature; making various essential hormones, together with cortisol, testosterone, progesterone, and estrogen; forming bile, a fluid that performs an important function within the processing and digestion of fat; making vitamin D; and importantly, insulating or “lubing” nerve cells.

On the flip aspect, ldl cholesterol is usually a contributory issue to coronary heart illness if sure dangers are current, comparable to excessive ApoB (a protein that helps carry ldl cholesterol all through the physique, ideally beneath 100 mg/dl), familial hypercholesterolemia (genetically elevated ldl cholesterol), excessive ranges of proinflammatory cytokines, a triglyceride-to-HDL ratio above 2 (additionally known as your “atherogenic index”), a excessive calcium scan rating, or elevated unstable plaque as proven on a CT angiography rating comparable to a CLEERLY scan. However generally, I don’t advocate you make a mad, blind sprint to cut back ldl cholesterol with out taking into consideration these different elements. 

As a result of a weight loss plan wealthy in wholesome animal meals like meat, dairy, and eggs is related to increased levels of cholesterol, vegans and vegetarians usually tend to have decrease ldl cholesterol—and the negative effects that include it.

So I warn vegans and vegetarians to be cautious with a strictly plant-based weight loss plan, particularly one that’s low in dietary fat and cholesterols. In a large physique of analysis, vegetarians have been proven to have elevated charges of depressive issues, anxiousness issues, and different cognitive malfunctions.

Although plant-based eaters are sometimes unaware of the potential darkish aspect of this weight loss plan, important proof suggests a hyperlink between going meatless or low-fat (a prevailing attribute of a plant-based weight loss plan) and an elevated threat of psychological issues. Many vegetarians and vegans really feel stellar on a plant-based weight loss plan for months and even years. However ultimately, they have a tendency to expertise nagging aches and pains as a consequence of amino acid deficiencies and cognitive decline as a consequence of fats and vitamin B12 deficiencies, which might trigger dementia, melancholy, and different psychological issues. Positive, in case you’re hypercautious and really thorough in addressing dietary deficiencies, you’ll be at decrease threat of those points, however that can require loads of meals combining, slow-prep cooking strategies, fermentation, soaking, sprouting, supplementation, and taking nice care to eat sufficient amino acids and fatty acids. 

Creatine and Reminiscence

Creatine is a vital compound that’s discovered principally in meat, so it’s largely lacking from plant-based diets. David Benton, a psychology professor who focuses on weight loss plan and conduct, studied the reminiscence of omnivores and vegetarians each earlier than and after they consumed a placebo or creatine complement. Earlier than taking the capsules, the omnivores and vegetarians had related efficiency on a reminiscence check. Then every group was divided into two smaller teams, one taking a placebo, and the opposite taking creatine.

Every week later, all 4 teams took one other reminiscence check. The omnivores’ outcomes didn’t change from the earlier week, whether or not they took a placebo or creatine. The vegetarians who took the placebo additionally carried out the identical because the week earlier than. Nevertheless, the vegetarians who took creatine not solely improved from the week earlier than but in addition outstripped all the different teams by way of cognitive efficiency.

Curiously, this means that vegetarians might probably have higher recollections than omnivores—almost definitely as a consequence of their excessive consumption of antioxidant-rich vegetation and comparatively low consumption of overcooked or processed meat—however the identical weight loss plan that provides them these benefits additionally offers them the drawback of a creatine deficit. It additionally means that creatine consumption, both by way of supplementation, sufficient meat (notably beef) consumption, or each, can deal with a few of these deficits. Whereas 5g per day is the beneficial creatine consumption for muscle power and energy, 10g and as much as 20g per day is beneficial for cognitive efficiency, reminiscence, sleep deprivation, and different nervous system–associated objectives. 

The best way to Supercharge Your Mind & Shield (and Nourish) Your Nerve Well being

In terms of fat, one other superb approach to improve the velocity with which your mind communicates with the remainder of your physique is to look after the well being of your nerves themselves.

Your nerves are wrapped in insulating myelin sheaths, sleeves of fatty tissue that defend your nerve cells and help with the transmission of messages between your mind and the remainder of your physique.

A weight loss plan for a wholesome nervous system must be wealthy in vitamins that help the formation of those sheaths. In any case, it doesn’t matter what number of neurotransmitters you make if the motion potentials they propagate can’t be adequately transmitted as a result of you’ve damaged down, degraded myelin sheaths. Omega-3 fatty acids, notably docosahexaenoic acid (DHA), are essential for the formation of myelin sheaths, so a neurotransmitter-supporting weight loss plan ought to embrace a excessive consumption of omega-3s.

Flax seeds, walnuts, kale, collard greens, and winter squash include excessive ranges of omega-3 fatty acids, however the quantity absorbed from them could be comparatively low as a result of they convert poorly from the omega-3 fatty acid ALA to extra helpful EPA and DHA. Sources of extra available omega-3 fatty acids embrace salmon, sardines, cloves, grass-fed beef, halibut, shrimp, cod, tuna, and algae or algal oil.

As well as, anthropological proof reveals that lengthy earlier than people found cashew cheese and tofu, animal flesh and organ meats might present not solely lots of the omega-3s essential to help myelin sheath well being but in addition the calorie-dense meals essential to gas the energy-hungry human cerebellum. Many anthropologists imagine that with out the flexibility to make use of cooking to make uncooked meat extra digestible, people would by no means have matured past the psychological capability of herbivores like gorillas. In the present day, stronger brains are nonetheless powered by lots of the vitamins generally present in animal proteins, together with B nutritional vitamins, zinc, iron, and tryptophan, which is discovered nearly solely in poultry.

That’s to not say {that a} plant-based weight loss plan can’t be neurotransmitter-friendly.

Vegans and vegetarians can acquire myelin sheath–selling vitamins and oils by consuming soaked, sprouted, and fermented seeds, nuts, legumes, and grains; vegan-friendly algae-based DHA dietary supplements like chlorella, spirulina, and marine phytoplankton; and meals containing the monounsaturated fats oleic acid (which might comprise as much as 30 p.c of the myelin sheath!), comparable to olive oil, almonds, pecans, macadamia nuts, and avocados.

With every meal, embrace at the very least one supply of oleic acid, comparable to olives, olive oil, or avocados, and at the very least one supply of DHA, comparable to cold-water fish, fish oil, algae, or DHA-enriched eggs. My private technique is to maintain a bottle of extraordinarily high-quality extra-virgin olive oil readily available within the kitchen always and to journey with a fish oil excessive in DHA.

Plasmalogens are additionally protecting of the myelin, which is very vulnerable to oxidative stress. Very like glutathione and catalase, plasmalogens assist neutralize the reactive oxygen species which are produced throughout ATP manufacturing. Myelin is wealthy in plasmalogens, that are made within the peroxisomes inside our cells, however our ranges decline quickly as we age, resulting in a breakdown within the myelin and rising the possibilities of buying a degenerative situation. When you can’t complement plasmalogens straight, as they’re destroyed by the abdomen acid, you possibly can complement with plasmalogen precursors. 

8. Know Your Genes

When I interviewed Dr. Ben Lynch on my podcast about his ebook Soiled Genes and his genetic testing service, StrateGene, he defined to me that there’s an essential record of so-called soiled genes—gene variants that straight have an effect on not solely neurotransmitters but in addition a number of different essential metabolic features. Essentially the most notable of those gene variants are:

• MTHFR, which helps methylation, an important course of concerned in additional than 2 hundred of your physique’s important features
• GST/GPX, two gene variants accountable for regulating your physique’s vitality ranges in addition to your glutathione ranges, thus impacting your pure antioxidant responses
• COMT, which impacts the metabolism of dopamine, norepinephrine, and epinephrine, thus regulating your temper, vitality ranges, and skill to settle down, sleep, and focus
• DAO, which impacts your physique’s response to histamines from meals and micro organism, thus affecting your vulnerability to meals allergy symptoms and intolerances
• MAOA, which impacts your relationship to dopamine, norepinephrine, and serotonin, thus governing your temper, vitality, sugar cravings, and skill to sleep
• NOS3, which impacts your circulation and nitric oxide ranges and helps decide your cardiovascular well being and vulnerability to coronary heart assaults, circulatory points, and stroke
• PEMT, which impacts your cell partitions, mind, and liver, impacting a spread of well being points, comparable to gallstones, fatty liver illness, intestine issues, and a spotlight and focus deficits

You possibly can check for these genes by taking an affordable salivary DNA check by means of an organization comparable to StrateGene, SelfDecode, or The DNA Firm. As soon as you might be armed with the information of which soiled genes you possess, you possibly can go about fixing them.

For instance, in case you uncover you possess the MTHFR gene sample that straight impacts methylation, you possibly can complement with 5-methyltetrahydrofolate (5-MTHF) whereas avoiding folate or folic acid. In case you uncover you’ve impaired DAO genes, you should utilize a pure antihistamine previous to consuming wine or consuming fermented meals or canned fish. Or, in case you uncover that you’ve got impaired nitric oxide pathways, you possibly can prioritize life-style methods comparable to infrared sauna, breathwork, and citrus fruit and darkish chocolate consumption.

9. Concentrate on Antioxidants

Antioxidants can play a essential function in stabilizing cognition and decreasing general mind irritation.

For instance, a number of research present the significance of 1 explicit antioxidant, N-acetylcysteine (NAC), for decreasing the neuronal harm and degeneration related to extra ranges of excitatory neurotransmitters like glutamate (comparable to from the MSG megadose in that field of Chinese language takeout meals you polished off final evening).

NAC can be acknowledged as an important nutrient for treating neurological issues comparable to schizophrenia and bipolar dysfunction. As an antioxidant, NAC neutralizes many free radicals earlier than they trigger harm in neural cells, and by inhibiting extra excitatory exercise of glutamate receptors within the mind, it will also be very efficient at treating dependancy to the whole lot from nicotine to cocaine to meth to playing.

It additionally works fairly properly for dependancy as a result of it impacts dopamine reward pathways within the mind.

Any addictive substance or conduct prompts these pathways, which ultimately creates a dopamine imbalance. Together with lowering glutamate, NAC balances these reward pathways, which might cut back or remove cravings.

Different essential antioxidants for the mind are alpha-lipoic acid (ALA), which protects the memory-friendly neurotransmitter acetylcholine and dampens mind oxidation and irritation; glutathione, which protects the mind and improves methylation whereas stopping dementia; and nutritional vitamins A, C, and E, that are all related to decreasing Alzheimer’s threat.

You too can use sure plant extracts to extend your physique’s pure manufacturing of antioxidants, which embrace glutathione, catalase, and superoxide dismutase, all of which decline as we age. When taken in increased doses in a complement, these extracts put stress in your cells, which reply by upregulating the Nrf2 transcription pathway (the grasp regulator of the antioxidant response) and rising antioxidant manufacturing.

Whereas there are actually hundreds of plant extracts that may be utilized, the 2 I like greatest are curcumin and milk thistle, as they’ve many different well being advantages, together with anti-cancer, anti-inflammation, and bettering intestine and liver well being.

Two different antioxidants—luteolin and diosmin—have been proven to cut back ranges of beta-amyloid, which is strongly related to Alzheimer’s illness. Lemons are wealthy in diosmin, and luteolin is plentiful in inexperienced peppers and tomatoes. Research have additionally proven that flavonoids referred to as anthocyanins—notably these present in purple berries—additionally play a key function in mind well being and Alzheimer’s prevention.

Reviewing the Key Methods for Optimizing Neurotransmitter Operate and Psychological Properly-Being

From understanding the function of sensory overload in disrupting neurotransmitter perform to exploring the profound influence of intestine well being on neurotransmitter manufacturing, it’s clear that sustaining stability requires a multi-faceted method.

By figuring out and addressing these key areas, you possibly can start to revive stability and regain management over your temper, vitality ranges, and cognitive efficiency.

To recap Half Two of this text sequence (and in case you missed Half One, you could find it right here), right here’s how one can restore the stability of your neurotransmitters:

• Keep away from sensory overload: Fixed publicity to stimuli can overstimulate your nervous system, resulting in elevated stress and anxiousness. Easy practices like deep respiratory, decreasing display screen time, and supporting GABA exercise will help restore stability and calm your nerves.
• Optimize intestine well being: A wholesome intestine is essential for neurotransmitter manufacturing, as a good portion of those chemical compounds are produced within the digestive system. Supporting your intestine with clear vitamin, probiotics, and polyphenol-rich meals can considerably improve your psychological well-being.
• Guarantee enough amino acid consumption: Neurotransmitters are constructed from amino acids, so consuming sufficient high-quality protein is important for psychological and emotional well being. If obligatory, supplementing with important amino acids can additional help neurotransmitter synthesis and general mind perform.
• Stability wholesome fat: Wholesome fat and ldl cholesterol are important for correct nerve perform and neurotransmitter manufacturing. Whether or not following a plant-based or omnivorous weight loss plan, it’s essential to watch fats consumption to stop cognitive decline and temper issues.
• Complement with creatine (particularly for vegetarians): Creatine supplementation can help reminiscence and cognitive efficiency, particularly in these following a plant-based weight loss plan. It addresses potential deficits that will come up from decrease pure creatine consumption in vegetarian diets.
• Know your genes: Genetic variants can considerably influence neurotransmitter perform and general metabolic well being. Testing for variants comparable to MTHFR, GST/GPX, COMT, DAO, MAOA, NOS3, and PEMT can present insights into your genetic predispositions. For example, when you have the MTHFR variant, supplementing with 5-methyltetrahydrofolate and avoiding folic acid could also be helpful. Equally, when you have impaired DAO genes, utilizing pure antihistamines earlier than consuming histamine-rich meals will help.
• Concentrate on antioxidants: Antioxidants play a essential function in stabilizing cognition and decreasing mind irritation. Key antioxidants like N-acetylcysteine (NAC), alpha-lipoic acid (ALA), glutathione, and nutritional vitamins A, C, and E can defend the mind and help neurotransmitter perform. Moreover, plant extracts comparable to curcumin and milk thistle, and antioxidants like luteolin and diosmin, can additional assist in decreasing oxidative stress and supporting general mind well being.

By combining these methods with an understanding of your genetic predispositions, you possibly can extra successfully work towards restoring and sustaining a balanced neurotransmitter system and general well being.

In case you’re additionally searching for extra insights into your well being and wellness, you may be glad to listen to that I simply completed updating and modifying my best-selling ebook, Boundless. The model new model of Boundless covers the whole lot you could possibly probably wish to learn about optimizing your well being and longevity, together with the best way to enhance your mitochondrial perform, reboot your circadian rhythm, improve your libido, handle continual circumstances, improve your thoughts utilizing new good medication and peptides, reverse getting old, enhance sleep, burn fats, preserve well being routines at residence and whereas touring, and rather more!

In case you’re able to uncover a treasure trove of the most recent science-backed methods for bettering each side of your thoughts, physique, and spirit, you possibly can click on this hyperlink to pre-order your new up to date copy of Boundless.

Moreover, when you have any questions, feedback, or suggestions, you possibly can drop me a line within the feedback beneath, and I am going to you should definitely reply!