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Fertilise Yourself eBook Nat Kringoudis-min

Fertilise Yourself – The Natural Fertility Guide

I was so inspired when I met Natalie Kringoudis at the Low Carb Down Under seminar series a few months ago. Natalie is a fertility guru, and Doctor of Chinese Medicine and Acupuncturist. She spoke at the Melbourne seminar about Fertility, and how so many couples who appear to be infertile, are able to conceive, by making changes to their diet and lifestyle.

She spoke at length about the difficulties many couples encounter, and how conditions like Polycystic ovary syndrome (PCOS), can make it a lot harder for some women to conceive. It’s really refreshing to see a completely natural approach to health issues, instead of immediately reaching for medical intervention – when in some cases diet and lifestyle can make all the difference.

Natalie has a centre for Women’s Health & Natural Fertility in Melbourne, Australia – and has written an ebook, “Fertilise Yourself”, to help even more people.

Fertilise Yourself eBook Nat Kringoudis-min

 

Fertilise Yourself is a complete “how to” ebook, breaking down the foods that will help – and hinder your fertility. It also includes recipes to help build fertility and a fertility shopping list. The ebook is packed with advice on natural fertility, that you won’t find any where else. “Fertilise Yourself” is designed to help anyone get fertility fit, as even if you aren’t looking to conceive yet, fertility is an indicator of overall health. It’s never too soon to start to prepare your body for fertility.

So, if you’re looking for natural ways to improve your overall health and wellbeing, hormones and fertility – you might be interested to check out “Fertilise Yourself”.

Understanding the Modern Fertility Crisis

In recent years, more couples than ever have struggled with fertility issues. While medical advances have made it easier for many to conceive, the rise in infertility rates cannot be ignored. Environmental toxins, processed food consumption, poor sleep, chronic stress, and sedentary lifestyles all play a role in disrupting hormonal balance — which is crucial for both male and female fertility.

In this context, the holistic approach championed by practitioners like Natalie Kringoudis becomes incredibly valuable. Rather than treating fertility challenges as isolated medical conditions, her philosophy is about improving the body’s natural state of balance and health. This aligns perfectly with the Paleo lifestyle, which focuses on reducing inflammation, eating whole foods, and living in tune with our evolutionary biology.

The Fertility-Hormone Connection

Hormones are chemical messengers that regulate almost every aspect of fertility, from ovulation to libido. Unfortunately, many common dietary habits and environmental exposures can throw hormone levels out of balance. For example, excessive sugar intake can spike insulin and cortisol levels, which in turn may suppress reproductive hormones like progesterone and luteinising hormone.

Endocrine-disrupting chemicals (EDCs), commonly found in plastics, personal care products, and household cleaners, also interfere with the natural rhythm of fertility hormones. A nutrient-rich, toxin-aware lifestyle – as promoted in “Fertilise Yourself” – is a powerful counter to these modern-day threats.

Paleo Eating to Support Fertility

One of the most significant benefits of adopting a Paleo diet is the stabilisation of blood sugar levels and reduction in systemic inflammation. By eliminating processed grains, refined sugars, and industrial seed oils, you provide your body with a cleaner internal environment for hormonal regulation.

Natalie’s ebook highlights the importance of nutrient-dense foods such as:

  • Leafy greens: Rich in folate and calcium, which are essential for egg health and ovulation.
  • Healthy fats: Avocados, olive oil, and coconut oil support hormone production and balance.
  • Organ meats: Liver is a powerhouse of vitamin A, iron, and B12, all crucial for fertility.
  • Wild-caught fish: Omega-3 fatty acids reduce inflammation and support foetal brain development.

Incorporating these foods into your daily routine can help nourish your reproductive system and restore hormonal harmony — naturally and effectively.

Managing PCOS with Lifestyle Changes

Polycystic ovary syndrome (PCOS) is a leading cause of infertility and is often associated with insulin resistance. Many women with PCOS report significant improvements by reducing carbohydrates, eliminating gluten, and increasing their intake of anti-inflammatory whole foods. A Paleo template is especially well-suited to this, as it promotes nutrient density without relying on processed carbohydrates or sugars.

Exercise, stress management, and sleep also play a key role. High-intensity workouts, yoga, and adequate rest all support healthy insulin sensitivity and cortisol regulation – both critical for managing PCOS symptoms.

Pre-Conception Isn’t Just for Women

While much of the fertility conversation focuses on women, it’s important to remember that men contribute 50% of the DNA. Male fertility can be compromised by nutrient deficiencies, exposure to toxins, and oxidative stress. The Paleo diet helps combat this by supporting antioxidant status through foods rich in zinc, selenium, vitamin C, and vitamin E.

Simple lifestyle shifts like reducing alcohol, quitting smoking, prioritising sleep, and managing stress can improve sperm quality significantly. In fact, many natural fertility clinics, including Natalie’s, now offer support and guidance for both partners, acknowledging the shared responsibility in the fertility journey.

The Link Between Fertility and General Health

Fertility is not a standalone issue – it’s a barometer of your overall health. Regular ovulation, balanced menstrual cycles, and libido are signs that your body is functioning well. When these signs are off, it’s often an early indicator of deeper imbalances.

This is why “Fertilise Yourself” is relevant even if you’re not trying to conceive. Building fertility is essentially about building optimal health. Whether you're in your twenties or forties, these principles can help you feel better, function better, and future-proof your wellbeing.

Beyond Food: Mind-Body Practices

In traditional Chinese medicine, fertility isn’t just physical – it’s energetic. Practices like acupuncture, meditation, and breathwork are used to harmonise the body’s internal energy and reduce emotional blockages. These tools help lower cortisol levels and increase parasympathetic activity, creating the ideal internal conditions for conception.

Natalie incorporates many of these principles into her clinical practice, encouraging clients to create calm, nourishing routines that support both body and mind. Whether you’re dealing with hormonal imbalances, fatigue, or emotional stress, addressing your mindset is just as important as adjusting your diet.

Taking a Proactive Approach

For anyone considering parenthood in the future, it’s never too early to begin supporting your fertility. As Natalie says, “fertility is an extension of your health” – and improving it now can save years of heartache later.

Whether you’re already following a Paleo approach or just starting to explore the idea, resources like “Fertilise Yourself” provide a gentle, empowering framework for reconnecting with your body’s natural rhythms. They remind us that our health outcomes are not set in stone – they are dynamic, and they respond to the choices we make every day.

Have You Tried a Natural Approach to Fertility?

Have you had any experience improving your health, hormones, or fertility through natural means? Has your journey with Paleo impacted your menstrual cycle, energy levels, or mood?

Let me know in the comments – your story could help inspire someone else who’s on the same path.

Vitamin B9 Folate & the Paleo Diet do you get enough deficient signs symptoms sources supplements-min

Vitamin B9 (Folate) on the Paleo Diet

Growth and development – this is what Vitamin B9 is most vital for. Growth and development actually comprise a whole set of processes in the human body, with cell division and DNA production perhaps the most important ones, and so Vitamin B9 becomes especially important during pregnancy, lactating, and early growth stages. What is more, it promotes nerve function, helps to prevent osteoporosis-related bone fractures, and can play a role in the prevention or treatment of a number of medical conditions: anaemia, cervical tumours, depression, glossitis, insomnia, myelopathy, ovarian tumours, restless leg syndrome, schizophrenia, uterine tumours.

Unfortunately, Vitamin B9 deficiency is one of the most common nutrient deficiencies, suffered often by pregnant women, by chronic alcohol abusers, and by those with poor nutrient absorption disorders like ulcerative colitis. How can you recognise a deficiency? This can be characterized by muscular fatigue, insomnia, depression, forgetfulness, irritability and gingivitis or periodontal disease.

Vitamin B9 actually comprises two compounds – Folate which is found in natural foods, and Folic Acid which is synthetic. Though similar, Folic Acid that is used for fortifying processed foods is absorbed to nearly half the level of Folate. Therefore, it makes much more sense to focus on whole foods to get adequate Vitamin B9 consumption, and for this the Paleo Diet is a great solution, as it promotes a natural way of eating in the name of long-term vitality and health.

How much Vitamin B9 do you need in your diet?

The daily recommended amount of folate is 400μg. Since it is easily excreted from the body, excessive intakes are very difficult to reach.

Vitamin B9 Folate and the Paleo Diet – do you get enough, signs of deficiency, sources, and supplements

Which foods can you get Folate from?

  1. Liver – Whichever your preferred choice of animal, you’ll get a great amount of Vitamin B9 from it. Turkey liver, however, is the richest source, with 173% of your daily need of Folate in just 100g.
  2. Spinach – leafy greens are another fantastic source for Vitamin B9, with spinach as the forerunner. In 1 cup of cooked spinach, you’ll get 65% of your daily need of Folate.
  3. Beets – If you’re looking for a Folate-rich vegetable, beets are your best friends. 1 cup of raw beets covers 37.1% of the daily need of Vitamin B9. Beet salad, roasted beets, beet soup – the choices are endless!
  4. Romaine lettuce – When preparing a green salad, opt for romaine lettuce. 2 cups of this crunchy salad will provide 32% of your daily Folate need.
  5. Asparagus – In springtime, one of the best sources for Vitamin B9 is asparagus, providing 37% of your daily need in a 100g serving.
  6. Papaya – For an exotic dessert, reach for a papaya. In just one fruit, you will get 28.9% of your daily intake need of Vitamin B9.
  7. Avocado – Yet another reason for having a daily avocado is its Folate content. One cup of mashed avocado (time for guacamole?) amounts to 29.6% of your daily need of Vitamin B9.
  8. Cauliflower – For a Folate-rich change to those beets, reach for cauliflower. In 1 cup of raw cauliflower, there’s 15.2% of your daily Folate need. And it’s a delicious snack when eaten raw!

What else do you need to know about Vitamin B9?

Vitamin B9 is not very stable, and its content undergoes a relevant loss in the case of non-airtight storage, overcooking and reheating of food. In addition, green and black teas counteract the absorption of the vitamin and thus should be minimized if you focus on Vitamin B9 consumption. However, animal products that contain folate are more stable when it comes to cooking than plant products, so you shouldn’t have a problem if you focus on those. Luckily there’s no lack of them in the Paleo Diet!

Why Folate Absorption Matters More Than You Might Think

When it comes to getting the most from your diet, it's not just about what you eat — it's also about how well your body absorbs it. Even if you're eating a folate-rich diet, certain habits or health conditions can impair absorption. For instance, those with gut health issues, such as coeliac disease or inflammatory bowel conditions, may not absorb Vitamin B9 efficiently. This can make even a good diet fall short in terms of real nutrient delivery. If this sounds like you, it might be worth looking into digestive health as a starting point.

Signs You Might Be Low on Vitamin B9

Beyond the better-known signs like fatigue and insomnia, B9 deficiency can show up in subtle ways. These can include mouth sores, swollen tongue, or a pale complexion. Because folate plays a crucial role in red blood cell formation, low levels can quickly result in anaemia — leaving you feeling unusually tired or short of breath. It's one of those nutrients that you may not notice you're missing until you're already affected.

Can You Get Too Much Folate?

Folate from food sources is safe, even at higher levels, because your body excretes what it doesn't need. However, synthetic folic acid found in fortified foods and supplements is processed differently by the body. There is some concern that excessive folic acid, particularly from supplements, might mask Vitamin B12 deficiency — a serious issue especially for older adults. That's why sticking to food sources, as the Paleo approach recommends, is a more balanced long-term strategy.

Pregnancy and Folate: Why It’s Non-Negotiable

Women who are pregnant or trying to conceive are typically advised to take additional folic acid supplements due to the nutrient’s role in preventing neural tube defects in the developing baby. While whole food sources are always ideal, supplementation can be necessary during this stage of life. Liver and leafy greens are particularly good additions to a pregnancy-focused Paleo plate — just be mindful of moderation with liver due to its Vitamin A content.

Beyond Pregnancy: Folate’s Ongoing Role in Women’s Health

Even outside of pregnancy, folate plays an important role in hormone regulation and reproductive health. There’s emerging evidence linking adequate folate levels to a reduced risk of ovarian and uterine issues. Because of its impact on cell division, it’s also a nutrient worth monitoring as women age. Keeping folate levels stable through natural food sources can support ongoing hormonal balance and energy levels.

Smart Storage and Cooking Tips

To retain as much folate as possible, it’s best to store produce in airtight containers in the fridge and use it promptly. When cooking, avoid boiling leafy greens for too long. Steaming or lightly sautéing can help preserve their nutrient content. If you’re preparing a large batch of food to store, consider freezing it soon after cooking to lock in the folate content.

Paleo Recipes That Naturally Include Folate

One of the benefits of a Paleo lifestyle is that so many folate-rich foods are already part of the core template. Think of a meal like grilled chicken livers served with sautéed spinach and roasted beets — all incredibly rich in Vitamin B9. Or a hearty cauliflower and avocado salad dressed with olive oil and lemon. Even a smoothie made with papaya and spinach can pack in a good folate punch. By being intentional with your ingredient choices, you’ll find it’s not difficult to meet your daily needs.

The Bottom Line on B9

Folate is one of those nutrients that affects many crucial systems in the body — from brain function and mood to cell repair and energy production. The Paleo diet naturally lends itself to an excellent folate intake, thanks to its focus on whole, unprocessed foods. By being conscious of storage, cooking methods, and absorption factors, you can maximise the benefits of Vitamin B9 and support your long-term health in a powerful way.

So, do you think you should focus more on Folate consumption in your food? Maybe you have some experience related to it? Please share it in the comments!

Is a paleo pregnancy safe primal diet pregnant nutrition-min

Is a Paleo Pregnancy Safe?

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Many of the emails I get concern pregnancy, babies and children. It seems Paleo is becoming increasingly popular amongst those trying to conceive and expectant mothers keen to give their baby the best possible start.

I'm commonly asked if Paleo is safe during pregnancy and for breastfeeding mothers. Whilst I don’t have children and am certainly no expert, I always find these types of questions surprising, given that pregnant women have only been eating the current western diet (SAD) for about 33 generations. Of that it’s probably only the last two or three generations that our diet has “progressed” to include the vastly altered wheat most foods contained today, industrial seed oils, HFCS, soy and many of the other horrors that pass for a “balance diet” today. Shouldn't the question be “Is it safe to eat a Western diet when pregnant”

Is a paleo pregnancy safe primal diet pregnant nutrition-min

There are so many drugs and products for pregnant women – are they really necessary given that women have been having babies for thousands of years without needing any of these? It also seems that infertility and other such problems have only increased in recent years.

It must be very difficult for a woman to take a Paleo approach to pregnancy and bringing up a Paleo baby – when so many medical professionals are resolute about conventional wisdom

I was really interested to see Chris Kresser has produced a Paleo “Healthy Baby Code” that will answer all of the questions Pregnant women – or women hoping to conceive. He’s pulled together all of the research into a complete guide with videos, MP3 recordings and PDF transcripts to explain everything about having a healthy baby

If you've got any tips, stories or advice about Paleo pregnancy or anything baby related, please share it here – you never know how much you might end up helping someone out!

Navigating Pregnancy on a Paleo Diet: What You Need to Know

Choosing a Paleo lifestyle during pregnancy might raise a few eyebrows — especially when so much conventional advice still leans heavily on grains, dairy, and low-fat recommendations. But if you’ve already embraced a real food, ancestral diet, you’re likely already aware of how nourishing and stabilising it can be for your body — and your baby.

Pregnancy places significant demands on a woman’s body, particularly in terms of micronutrients like iron, folate, vitamin A, omega-3 fatty acids, and choline. The good news? These are all abundant in a well-formulated Paleo diet. Think grass-fed meats, pasture-raised eggs, wild seafood, liver, leafy greens, bone broth, and fermented foods — all foods that human bodies (and developing babies) have evolved to thrive on.

That said, there are some extra considerations worth keeping in mind:

Key Nutrients to Focus On

  • Folate – Found naturally in liver, leafy greens, and avocados (more bioavailable than synthetic folic acid).
  • Iron – Especially from red meat and organ meats; helps prevent anaemia.
  • Choline – Critical for baby’s brain development, best sourced from egg yolks and liver.
  • Omega-3s – Essential for neural and eye development; choose wild-caught fatty fish or supplement with fish oil.
  • Calcium & Magnesium – Bone broth, leafy greens, and nuts are great sources.

Can You Get Enough Calories on Paleo?

Absolutely — but it’s important to listen to your hunger cues and make sure you’re eating enough. Pregnancy isn’t the time to limit starchy veggies or be overly restrictive. Add in more sweet potatoes, pumpkin, bananas, and Paleo-friendly snacks if you’re feeling ravenous (which you probably will some days!).

What About Cravings?

Cravings during pregnancy can be intense — and sometimes confusing. A nutrient-dense Paleo base diet helps stabilise blood sugar and may reduce sugar binges, but it’s also okay to honour your body within reason. A warm bowl of mashed sweet potato with cinnamon and ghee might satisfy a sweet craving in a far more nourishing way than a packet of biscuits ever could.

Trusting Your Instincts

Many women find that eating intuitively and sticking to whole foods is the best compass during pregnancy. While it’s smart to work with a supportive healthcare provider (ideally one familiar with real food nutrition), don’t be afraid to advocate for your choices. Your body has been preparing for this for generations — quite literally.

Real Food, Real Results

Paleo pregnancies aren’t about perfection — they’re about building a strong foundation. From stronger digestion and better energy to fewer blood sugar crashes and a smoother postpartum recovery, the benefits can be wide-ranging. Many mothers also find that eating this way helps them transition naturally into breastfeeding and feeding their child whole foods from the start.

Conscious Parenting Summit-min

Conscious Parenting Summit

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One of my readers told me about the Conscious Parenting Summit, which starts today. The talks are free to listen to online for 24 hours; and there seem to be a couple of interviews a day on all sorts of parenting aspects.

Whilst the nutrition seems to be more geared towards raw food than Paleo, the summit talks about a number of issues that seem very relevant to bringing up Paleo Children, such as Pregnancy, Natural Fertility, Water Birth, Lotus Birth, Unassisted Birth, Bonding, Vaccinating, Breastfeeding, Co-Sleeping, Elimination Communication, Non-Violent Communication, Circumcision and Homeschooling/Unschooling.

So if you have young children, are pregnant, or considering starting a Paleo family, it might be worth checking out the summit!

Why Conscious Parenting Aligns with the Paleo Lifestyle

At first glance, conscious parenting and Paleo may seem like two separate ideas — one focused on child-rearing philosophies, the other on nutrition. But dig a little deeper, and you'll find a shared core: the desire to return to natural, intuitive, and evolutionarily sound practices. Both philosophies question the status quo and ask: “Is this truly the best way to support our health and development — or is it just what modern culture says we should do?”

Much like choosing to nourish your body with real, unprocessed foods, conscious parenting is about stripping away the layers of conditioning and societal expectation to return to what makes sense from a biological, psychological, and emotional perspective.

Let’s unpack some of the topics featured in the Conscious Parenting Summit and explore how they dovetail beautifully with a Paleo lifestyle — especially for those raising Paleo kids.

Pregnancy and Natural Fertility

Modern fertility practices often overlook the impact of nutrition and environmental factors on conception. From a Paleo point of view, supporting fertility begins long before pregnancy. A nutrient-dense, anti-inflammatory diet — high in quality fats, pastured meats, organ meats, fermented foods, and vegetables — can help regulate hormones, reduce stress, and support optimal reproductive health for both partners.

Speakers in the summit who explore natural fertility and conscious conception often emphasise reducing toxin exposure, eating real food, and connecting with the body’s rhythms — all pillars of a Paleo pregnancy.

Birth: Water, Lotus, and Unassisted Options

Mainstream birth culture often centres around intervention, convenience, and medical control. Conscious parenting challenges this by exploring options like water birth, lotus birth (where the umbilical cord is left attached until it naturally separates), and unassisted birth.

While not every family will choose these routes, many Paleo-minded parents find resonance in the idea of birth as a natural, physiological process, not a medical emergency. There’s increasing interest in minimising intervention and creating an environment that supports bonding, calm, and hormonal flow — particularly oxytocin, the hormone of love and connection.

A real food diet throughout pregnancy can support better outcomes in birth too, reducing the risk of complications like gestational diabetes, preeclampsia, and large-for-gestational-age babies.

Breastfeeding and Co-Sleeping

Breastfeeding is arguably the most “Paleo” thing a parent can do. It’s species-specific nutrition, designed to support brain development, immunity, and gut health. Conscious parenting often highlights the emotional connection and attunement that breastfeeding fosters, not just the nutritional benefits.

Co-sleeping (also known as bed-sharing or sidecar sleeping) is another area where evolutionary and conscious parenting perspectives overlap. Our ancestors didn’t place their babies in separate rooms — they kept them close for warmth, feeding, and safety. While modern safety guidelines should always be followed, many families find that safe co-sleeping fosters more rest, better breastfeeding success, and stronger emotional bonds.

Elimination Communication (EC)

If you’re new to elimination communication, it’s the practice of tuning into a baby’s cues and using gentle timing to encourage toileting from infancy. It may sound odd in the West, but it's a common practice in many cultures — and entirely aligned with evolutionary principles.

EC treats babies as aware, capable beings — something the conscious parenting movement strongly advocates. It also reduces the reliance on nappies and the environmental impact of disposable products. Paleo parents drawn to minimalism and sustainability often find this practice worth exploring, even if they don’t go all in.

Vaccination, Circumcision & Non-Violent Communication

These are deeply personal topics, and conscious parenting doesn’t take a one-size-fits-all approach. Instead, it encourages parents to ask questions, research, and make informed decisions based on what aligns with their values.

  • Vaccination: Conscious parenting encourages informed consent and respectful dialogue. Some parents choose alternative schedules, others opt for selective vaccination, and some follow the standard schedule — but all aim to decide from a place of empowerment, not fear.
  • Circumcision: Many parents, upon researching this practice through a conscious lens, reconsider the default decision. Awareness of bodily autonomy, nerve endings, and ethical considerations often lead to questioning the norm.
  • Non-Violent Communication (NVC): Central to the conscious parenting philosophy, NVC focuses on empathetic listening and expressing needs without blame or punishment. For Paleo parents seeking not just physical, but emotional health for their families, NVC can be a game-changer.

Homeschooling and Unschooling

While not directly tied to Paleo, homeschooling and unschooling appeal to many families who’ve already stepped outside the mainstream when it comes to food and health. These education models allow for more freedom, child-led learning, and deeper connection with nature — again echoing ancestral values.

Some Paleo families find that traditional schooling environments contradict the rhythms and values they’re trying to cultivate at home: adequate movement, time outdoors, nutrient-dense food, and strong family connection. Homeschooling offers a way to keep those values intact, even during the learning day.

Raising Paleo Children in a Processed World

Let’s face it — raising kids Paleo in a world of processed snacks, peer pressure, and sugar-laden birthday parties is no small feat. But conscious parenting offers some valuable tools for navigating this path with intention.

Here are a few ideas that might support your Paleo parenting journey:

1. Focus on Food as Family Culture

Frame real food not as deprivation, but as the foundation of your family’s identity. Celebrate homemade meals, get the kids involved in prep, grow herbs together, and explore markets and farms.

2. Be Honest, Not Fear-Based

Talk to your children about why your family eats the way it does — without demonising others. Help them understand how food affects how they feel, think, and grow.

3. Find Allies

Whether through local groups, Facebook communities, or events like the Conscious Parenting Summit, surround yourself with like-minded parents. It’s so much easier when you know you’re not alone.

4. Lead by Example

Kids learn more from what we do than what we say. When they see you prioritising sleep, getting outdoors, making home-cooked meals, and caring for yourself — that’s the most powerful lesson.

The Rise of Holistic Parenting Events

That this summit even exists speaks volumes. Ten years ago, you’d be hard-pressed to find resources questioning conventional parenting norms. Now, there are entire conferences, books, podcasts, and platforms devoted to conscious parenting, natural living, and ancestral health.

This is a growing global movement, and events like the Conscious Parenting Summit help connect the dots. Even if a particular speaker isn’t strictly Paleo, there’s often so much value to glean — whether it’s a new way of viewing behaviour, an idea for improving sleep, or simply the reminder that there are other parents out there doing things differently too.

What If You’re Not Doing It All “Perfectly”?

This is where conscious parenting and Paleo both shine: there’s no perfection required. It’s about doing better where you can, asking questions, staying curious, and showing up with presence and care.

Whether you’re pregnant and planning, have toddlers who love kombucha, or teens who roll their eyes at your grain-free bread — you’re doing something incredible by tuning in and choosing a more intentional way forward.

Your Turn

Have you watched any of the sessions from the Conscious Parenting Summit? Which topics spoke to you the most? How does conscious parenting fit into your Paleo lifestyle?

If you’ve got resources, books, or experiences to share — especially when it comes to raising healthy, real-food-loving kids in Australia or New Zealand — I’d love to hear from you in the comments below.

And if you’re building a Paleo family of your own, know that you’re not alone — and you’re doing amazing work.