We’ve posted a vast array of “head scratching” studies here at DMT Quest including the following:
The general overlap with much of these studies have to do with “altered states of consciousness” that appears to coincide with distinct changes in electrical activity in the brain/body as well as hormonal/neurotransmitter release (elevated DMT levels). From what we have reviewed thus far there are multiple ways to induce these altered states including but not limited to hypnosis, “Wim Hof Method” (WHM), meditation, respiratory exercises, prolonged darkness exposure, and electrical stimulation. A few brave souls claim to incorporate simultaneous combinations of some of these practices with amplified subjective effects.
Much like we’ve discussed in the past, the “full” DMT experience whether it be via exogenous means or projected endogenous methods is largely considered unquantifiable. People see and feel things that don’t coincide with general consensus reality and therefore are deemed as having experienced ‘hallucinatory phenomena of the brain”. However, the studies cited above seem to fall in the mid-range level in which people are able to affect their own biology in manners deemed impossible during “normal” waking consciousness.
Let us revert to the much overused and misunderstood cliche of… “you can do anything if you just put your mind to it.” As irritating as the saying can be, what if it’s “technically” true… based on specific EEG states, DC voltage/direction, enhanced global hemispheric connectivity, and a perfectly blended biochemical soup throughout the brain/body?
If this is truly the case… now would seem like as good a time as any to test the limits of the saying and DMT Quest’s physiological theories behind it. The only remaining question is what type of experiment can be designed to truly push the limits of the human potential without being overly controversial?
Inducing Spontaneous Remission
Instantaneous reversal of severe disease would be considered too sensitive and controversial to test initially. Any deviation outside of the “standard recommended protocol” is largely met with much resistance and skepticism being that a human life is on the line. In addition, the amount of invasive testing and scanning necessary to quantify the results would be overly ambitious for a “first run”.
Telepathic communication has been touched upon here at DMT Quest but it doesn’t seem “extreme” enough in my eyes. Believe what you will but it is an innate ability that can be rather easily replicated. Perhaps reverse engineering the mechanisms of inductive charging in terms of human physiology might offer a few insights?
Verifying the “Out of Body Experience” by placing information in secured locations that could only be accessed via perceived “bi-location” of consciousness appears interesting. However, it seems as though the International Academy of Consciousness and the Monroe Institute have been diligently doing experiments like this for many years. No need to recreate the wheel…
Replicating Hypnosis & Breast Enhancement
The replication of the 1977 study in the American Journal of Clinical Hypnosis showcasing breast enlargement in adult women via hypnosis and visualization is intriguing. However after speaking with my skeptic based sounding board (group of materialist biologists), the group made claims that the measurement of breasts is too subjective… whatever that means. This experiment would also risk the label of being “perverse” based on the utilization of women genitalia.
A levitating or “flying” human would never be believed as camera tricks and “magician” tactics would immediately be cited. This ignores the additional fact that there are no rigorous studies that showcase whether this ability is actually possible.
“Apport Materialization” (???)
A 1996 study published in the Journal of Scientific Exploration observed a man named Amyr Amiden “materializing apports”. This one is completely perplexing as it absolutely bends the mind in terms of what reality is comprised of. As they say… you have to learn to crawl before you walk. We can take a more in-depth look at this phenomena at a later time… if it actually exists.
Fortunately or unfortunately… this leaves us no choice but to attempt to replicate the anecdotal report of Dr. Milton Erickson in the book “Ericksonian Approaches: A Comprehensive Manual”. The story is as follows:
“In 1960, he told me about a 20-year-old man who grew 12 inches in height in the span of one year. In hypnosis, at the start of therapy, this stunted young man looked out on his world as though unwilling to grow, a modern-day Peter Pan. For example, he described a room as though he were standing beneath a table. Similarly, a cow on his farm was visualized as though it were ten feet tall; his eyes were on a level with cow’s udder. Growth began to take place when Erickson encouraged the man to hallucinate his world as though he were standing part way up a staircase. I said, “Why have you kept this report out of the literature?” Erickson smiled and said, “No respectable editor of a scientific journal would publish such an impossible thing.” “Dr. Erickson,” I answered, “You are the editor of a respectable journal.” He smiled again and said, “I would like to keep my job.” (Cheek, 1982, p. 282.)
Utilizing hypnotic states + visualization to induce height growth in adult humans would seem like a stiff enough challenge to push the limits of DMT Quest’s theories behind “supernormal” occurrences. It is considered general consensus that humans are incapable of any significant height expansion after the age of 18 (let’s say 21 to be safe). By this time the epiphyseal plates (growth plates) within the long bones have fused together causing height growth to come to a halt. The success and/or failure of this experiment would be easily measurable without utilizing invasive protocols such as blood analysis or even non-invasive methods such as brain activity measurements via EEG. It would be rather simple… measure a person’s height (confirming their reported ID height) at 10am the day prior to beginning of the study and measure the same person’s height at 10am the day following the conclusion of the experiment. The volunteers would agree to engage in a combination of respiratory exercises, hypnosis/self-hypnosis, and visualization for 30 to 60 minutes on a daily basis. The experiment would take place over the span of 12 weeks much like the breast enlargement/hypnosis experiment. Whatever the results are… they are.
While we could leave it as such and simply dive into the experiment after recruiting the proper volunteers, it wouldn’t be proper without postulating the general mechanisms of how the growth would actually occur. We hope that DMT Quest has created enough goodwill as having a somewhat grounded, logical mindset in discussing many of the “outlandish” subjects thus far.In 1985, the journal Archives of Orthopedic and Traumatic Surgery published a study regarding accelerated bone growth in rabbits due to electrical stimulation (at 20 microA) of the epiphyseal plates of the femur. It was observed that both the length and width of the femur were increased although deformities were also observed in the majority of the animals.In 2007, the journal Bioelectromagnetics published a study regarding the effects of different levels of direct current (DC) stimulation levels in rabbits. The experiment showcased that 50 microA (High Current) induced significant bone growth inhibition compared to 10 microA (Low Current). In 2008, the journal Biomedicine & Pharmacotherapy published a study regarding the effects of pulsed electromagnetic field (PEMF) stimulation on the cartilage and bone of guinea pigs with osteoarthritis (OA). It was observed that the PEMF treated animals experienced significantly higher bone density and depression of OA lesion progression compared to SHAM treatment.
In 2010, the Journal of Pediatric Orthopaedics published a study regarding the effects of electrical stimulation on spinal growth. It was found that spinal growth was modified and vertebrae asymmetry was induced utilizing 50 microA signaling.
These four studies indicate that electric currents and electromagnetic fields can provide a definitive change in bone development. Depending on the measurement of the current or field, it appears as though some levels will signal accelerated bone growth while others will signal epiphysiodesis (halt of bone growth).
A 2011 write-up in the journal Eplasty reviewed 140 studies (105 clinical/35 in vitro) since 1959 regarding the use of electrical stimulation for bone fracture treatment. The conclusion of the review was that electrical stimulation shows promise in enhancement of bone fracture healing and better-designed clinical studies would enable optimization for clinical practice. This is a thorough write-up including the proposed mechanisms of electric current on bone morphogenetic proteins (BMPs), insulin growth factor 2 (IGF-2), parathyroid hormone (PTH), transforming growth factor beta-1 (TGF-β1), and vascular endothelial growth factor (VEGF)… all which play an important role in postnatal bone formation.
From a slightly peripheral but related perspective… it’s generally considered impossible for mammals to regenerate limbs (arms/legs) as is observed in Echinoderms (starfish) and Amphibians (salamanders).
In 1972, the Bulletin of the New York Academy of Medicine published an overview of Dr. Robert O. Becker’s experiments regarding partial limb regeneration in rats via electrical stimulation. A significant note within the review states: “Since the growth that results from the implanted devices consists not only of organized bony structures which contain cells of several types but is accompanied also by evidence of the formation of new muscle as well as by ingrowth of nerve fibers, we conclude at this time that to some extent we have stimulated true regeneration of multiple tissues and not merely simple osteogenesis.”
In 2015, the journal Nature would publish a study titled “Effects of electrical stimulation on rat limb regeneration, a new look at an old model”. The results were as follows: “We applied electrical stimulation, in vivo, to the stumps of amputated rat limbs and observed significant new bone, cartilage and vessel formation and prevention of neuroma formation. These findings demonstrate that electricity stimulates tissue regeneration and form the basis for further research leading to possible new treatments for regenerating limbs.”
These two studies indicate that with properly calibrated electrical signaling, mammals are potentially capable of limb regeneration similar to their starfish/salamander counterparts. This observation might possibly provide some insight in terms of fingertip regeneration amongst children. Both a 1972 study in the Journal of Pediatrics and Child Health and a 1974 study in the Journal of Pediatric Surgery would observe full fingertip regeneration in children following injury/amputation. This ability seems to degenerate once the children grew older.
(Figure 1. from the 1972 study)
What do the effects of electrical/electromagnetic stimulation on bone changes (growth & contraction), bone fracture, and rat limb regeneration have in common with the ability of young children to regenerate severed fingertips?
Electrical signaling throughout the body is generally believed to take place across the nervous system. The brain sits atop the nervous system as the “master controller” sending both conscious and autonomic signaling throughout the body at all times. While the ability for children to regenerate fingertips might be generically attributed to “youthfulness”, we believe there are much more specific parameters that play a role.
A 2011 overview in the journal Brain Topography would summarize the following differences in EEG correlates during the aging process: “In healthy subjects the low frequency EEG oscillations, i.e. delta (1–3 Hz) and theta (4–7 Hz), decrease with maturation in different brain regions (Gasser et al. 1988; Matousek and Petersen 1973; Whitford et al. 2007). Specifically, delta and theta oscillations dominate in childhood whereas alpha (8–12 Hz) oscillations dominate during adolescence (Benninger et al. 1984; Matthis et al. 1980; Clarke et al. 2001). In contrast, faster oscillations, i.e. beta (13–30 Hz) and gamma (>30 Hz) tend to become more prominent during adulthood (Whitford et al. 2007).”This review and it’s multiple sources would indicate that the brain activity of a young child is significantly different than that of an adult. It would seem logical to presume that a synergistic aspect of electrical direction/conductivity level and biochemical changes coincide with children’s ability to regenerate fingertips. It also seems pertinent to note that the brain activity of adults under hypnosis, during meditation and even during sleep seemingly generate much overlap with that of children due to notable increases in slow wave (theta/delta) formation. Obviously during sleep it would seem that a person is incapable of consciously influencing their physiology in a specific manner being that they are unconscious. However, there lies the potential opportunity for adults to influence their body’s during hypnotic/meditative states.
As we’ve mentioned in a recent piece regarding melatonin, it appears as though hormonal fluctuations directly coincide with changes in EEG state. From a different layer, EEG state appears to correlate with distinct changes in the direct current (DC) direction in the brain.
(Image from “The Body Electric”)
Excerpt from the body electric explaining brain DC shift:
“Charlie, Howard, and I decided to find out how the brain’s DC (direct current) potentials behaved in humans. The electrodes we’d been using on salamanders couldn’t be scaled up for people, but within a week Charlie invented some that would give us equally precise readings from the human head. We immediately found that the back-to-front current varied with changes in consciousness just as in the salamanders. It was strongest during heightened physical or mental activity, it declined during rest, and it reversed direction in both normal sleep and anesthesia. This knowledge led directly to the experiments, described in Chapter 13, that taught us much about how hypnosis and pain perception work.”
“One of the most exciting results of my collaboration with Dr. Friedman was proof that one’s state of waking consciousness could change the perception of pain. Friedman, who already used hypnosis to control chronic pain in his patients, gave several of his best subjects hypnotic suggestions of arm numbness deep enough that they couldn’t feel the prick of a needle. In each case, I found that the frontal negative potential of the head became less negative, often reaching zero, as the client attained deep trance. The reading changed in the same direction as in anesthesia, only not as far. Then, when the suggestion for pain control was given, the arm potential reversed just as it had in response to procaine. Conversely, when a control subject was asked in normal waking consciousness to concentrate forcefully on one arm, its sensitivity to pain increased, and the hand potential became more negative. We found we could use this difference to determine whether a person was really hypnotized or just cooperating.” “Some doubters (including myself, I’m afraid) had believed hypnoanalgesia was merely a state in which the patient still felt pain but didn’t respond to it, but these experiments proved it was a real blockage of pain perception. It seems that the brain can shut off pain by altering the direct-current potentials in the rest of the body “at will”. There’s every reason to suppose that pain control through biofeedback or yoga likewise works by using an innate circuit for attenuating the pain signal, which releases a shot of the body’s own pain-killers. When the signal is appropriately modulated, it releases endorphins (internally produced opiates), as shown by experiments in which an injection of the opiate-antagonist naloxone negates the anesthesia of acupuncture. I predict that research on this system will eventually let us learn to control pain, healing, and growth our minds alone, substantially reducing the need for physicians.”
It’s intriguing to note Becker’s comments regarding the changes in the brain’s back to front current based on levels of consciousness. During extreme focus (fast EEG waves) the frontal potential correlates with a strong negative reading while the back of the head potential goes positive. During sleep (slow EEG waves) the frontal potential would change to strongly positive while the back of the head potential went negative. During hypnosis the frontal potential appeared to go neutral or zero. This moment of neutrality is extremely fascinating as it’s clear based on DMT Quest’s pieces that both slow (theta) and fast (gamma) waves have been observed during hypnosis (as well as meditation and rem sleep). This leads us to believe that there is the possibility of extremely rapid shifting from positive to negative in what might be characterized as “phase-locking” via EEG terminology. It’s obvious that the frontal potential of the brain can’t be both strongly positive and strongly negative at the same exact moment. We surmise that these instances of brain activity have the potentiality to coincide with specific connectivity changes between the brain’s default mode network (DMN) and cortical/subcortical regions in comparison to “regular” consciousness. Obviously we believe this also coincides with the increased endogenous production of DMT (N,N, 5-MEO, Bufotenine) as biochemical facilitators of pathway development.
It is DMT Quest’s theory that children retain innate neural pathways/connections in the brain that signal automated regeneration of severed fingertips. This connection and subsequent signaling seemingly degrades as the child ages. In order for an adult to retain this ability of fingertip regeneration they would need to redevelop that connectivity. It seems as though neural pathway development is based on specific stimulation of the brain based on thoughts/emotions which translate as electrical signaling. The consistent electrical signaling of specific brain regions strengthens these pathways and there lies the possibility that an autonomic connection can be induced which releases signaling outside of strictly hypnotic/meditative states. This could potentially explain how adult women were capable of visualizing their breast growth in the 1977 study. The electrical signaling obviously coincides with increases in hormones related to growth such as growth hormone (GH), nerve growth factor (NGF), somatostatin, and many others.
An additional concept to think about in regards to neural pathway development and it’s subsequent effects on regenerative or growth abilities has to do with morphogenesis. The following is a relevant quote from the 2011 observation at Tufts University regarding bioelectrical signaling preceding frog face formation: “Developmental biologists are used to thinking of sequences in which a gene produces a protein product that in turn ultimately leads to development of an eye or a mouth. But our work suggests that something else – a bioelectrical signal – is required before that can happen.”Without delving “too far” outside of the traditional sciences, there lies the potentiality that the aspect of “visualization” can create an electromagnetic field of a specific frequency that dictates the formation of the morphogenetic field. This could fall in line with the mechanics of the recently developed technology of inductive charging (wireless charging). This form of charging utilizes an electromagnetic field to transfer energy between two objects through electromagnetic induction. In the case of visualization, the signal is formed in the brain and projected out to areas of the body (or even slightly outside of the body) that dictate morphogenetic field formation via the direction of bioelectrical signaling (ion flux). This then leads to multi-layered cascade effect of hormonal release, genetic expression, protein synthesis, and enzyme activity needed for physical materialization of the visualization or thought.
While we’ve summarized what we believe are key points in terms of electrical changes that can potentially lead to success, the biggest issues for traditional biologists are the biochemical mechanisms involved in reversing the fusion of the epiphyseal plates in long bones. While there are likely dozens if not hundreds of hormones and proteins that play key roles in bone and cartilage formation, we will focus on only a handful of “master” compounds. This is under the presumption that these “master” controllers effect downstream biochemical signaling for the rest of the hormones/proteins. With the proper balance of these “controllers” (generated by electrical signaling) it would provide the proper “soup” for which the epiphyseal plates can revert to a greater level of pliability and subsequent re-growth.
In 2013, the International Journal of Molecular Sciences published an in-depth overview of melatonin’s effect on bone and teeth. The review cites a study in which it was observed that melatonin significantly reduced the number of apoptotic cells (programmed cell death) in the epiphyseal cartilage of the spinal column in rats. In 2012, the Journal of Surgical Research published a study observing the effects of melatonin on femur fracture healing of mice. It was noted significantly lower bending stiffness, higher amounts of cartilage, and larger callus size in melatonin treated mice than controls. The study observed that melatonin slowed the speed of healing based on suppressing bone resorption.
In 2014, the journal Rejuvenation Research published a study regarding the effects of melatonin on age-related bone loss in rats. The results were as follows: “Rats treated with melatonin had higher bone volume, bone trabecular number, trabecular thickness and cortical thickness in comparison to control group. Histomorphometric analyses confirmed the increase of bone volume in melatonin-treated rats. In agreement with these findings, melatonin-treated rats demonstrated with higher bone stiffness, flexural modulus and ultimate load compared to controls.”
A 2009 write-up in the journal Steroids outlines the numerous observations concerning the effects of testosterone on the metabolic processes of bone. Studies are cited which propose testosterone playing a key role in longitudinal bone growth, the regulation of epiphyseal chondrocytes, and growth factors expressed locally in bone. A 1999 study in the Journal of Andrology would observe increased levels of testosterone during sleep incomparison to waking states.
In 2001, the Proceedings of the National Academy of Sciences published a study of the effects of estrogen on epiphyseal fusion in rabbits. It was observed that epiphyseal fusion is triggered when proliferative potential of growth plate chondrocytes is exhausted. In addition, it was found that estrogen indirectly induces epiphyseal fusion via the acceleration of programmed senescence (loss of a cell’s power of division/growth).
(A 1999, 2002, 2004, & 2016 study all observed melatonin’s inhibitory effects of estrogen receptor binding sites. A 2014 study in the Journal of Pineal Research observed chondrogenic differentiation of human mesenchymal stem cells (MSCs) partially through melatonin receptors.)
Nerve Growth Factor
In 2000, the journal Iowa Orthopaedic Journal published an in-depth review regarding the relationship between bone and the nervous system. The properties of nerve growth factor (NGF) and bone metabolism, repair, proliferation, and differentiation were touched upon.
(The following studies indicate that melatonin plays a significant role in the regulation of NGF levels: Journal of Pineal Research (1998), Journal of Neuroscience Research (1998), and Neurology and Clinical Neurophysiology (2002).)
The role of growth hormone (GH) is relatively straight forward being that it stimulates growth, cell production, and cell regeneration. It would seem rather fundamental that a deficiency of GH would lead to growth atrophy while abundance of GH would lead to growth abundance. It seems pertinent to note that hypnosis, meditation, and sleep all have been linked to greater levels of GH. In addition, the amplitude of delta waves appear to be directly correlated with levels of GH secretion.
Somatostatin is a growth hormone–inhibiting hormone (GHIH). It is produced in the hypothalamus region of the brain, small intestines, stomach, & pancreas. This hormone suppresses the release of GH (growth hormone) amongst numerous other hormones. A 1993 study in the journal Clinical Endocrinology outlined the effects of melatonin and it’s effect on the stimulation of growth hormone secretion. The study found: “it is likely that melatonin plays this facilitatory role at the hypothalamic level by inhibiting endogenous somatostatin release.”
In 2004, a study in the journal Pineal Research showcased the effects of externally administered melatonin on somatostatin-binding sites. The study found: “The present results demonstrate that melatonin decreases the activity of the SRIF (somatotropin release-inhibiting factor) receptor-effector system in the rat hippocampus, an effect which is apparently not mediated by melatonin receptors.”
Insulin Growth Factor (IGF)
A 2002 study in the Journal of Clinical Investigation would find that circulating levels of IGF-1 plays a crucial role in regulating bone density and growth. A 2008 write-up in the journal Cytokine Growth Factor Review discusses the role of IGF-2 in bone development and proliferation of bone cells.
(A 1995 study in the Journal of Gerontology Biological Sciences and Medical Sciences observed higher plasma IGF-1 in conjunction with increased delta wave sleep in older men.)
Based on this handful of hormones/proteins associated with bone growth and development… it seems that at it’s most basic, we would be attempting to mimic the internal balance seen in children and teenagers. This would take place via the changes in brain activity (increased amplitude of slow waves) that overlaps with that of the youth in synergy with the intent to grow in height. The intent would develop the neurological pathway that correlates with a surge of location specific changes in this biochemical balance based on electrical signaling originating in the brain (as outlined above). We have a hunch that melatonin might possibly play a key role in bone plasticity.
(A few interesting observations of note: 1. A 1999 study in the journal Alternative Therapies in Health & Medicine observed accelerated healing of bone fractures from hypnosis. 2. A 2005 study in European Spine Journal would observe the regeneration of ribs following costectomy (rib removal) in adolescents. 3. The transformation of muscle into bone from a genetic mutation named “fibrodysplasia ossificans progressiva”. Perhaps the key to continued growth in adulthood is inducing a genetic mutation based on drastically changing ones internal environment via epigenetic principles?)
In the case of attempting to replicate Dr. Erickson’s report utilizing hypnosis to induce height growth in a human adult, I assume the mechanisms would work as follows:
1. Utilizing respiratory exercises such as “Wim Hof Method”, Holotropic breathwork, pranayama, or simply rhythmic breathing for 10-15 minutes prior to hypnosis in order to weaken the dominant neural pathways and clearing out residual beta-amyloid plaques that block neural pathway development. This would be based on increasing the cerebrospinal fluid (CSF) volume in the cranial cavity, inducing surges of cerebral blood flow (CBF) from retentions, and subsequent clearing out of the waste via the brain’s lymphatic system.
2. Once a state of deep relaxation and mind clarity has been reached (theta/delta waves) via respiration (and possibly retentions), a person can utilize verbal commands via hypnosis, self-hypnosis, and/or visualization to develop the new pathway connecting the default mode network (DMN) and other areas of the brain which will lead to the correct signaling.
3. As deep, vivid visualization takes place, gamma wave formation arises which equates to new neural pathway development coinciding with endogenous DMT synthesis/release. As visualization continues the pathway is continuously strengthened.
4. As each week of this protocol progresses, the neural pathway continues to develop “branches” within the brain increasing pertinent connections and creating accelerated effects from the protocol. We believe that the brain has an innate intelligence to send the precise electrical frequency needed to stimulate growth unlike externally derived electrical stimulation.
(An example of a type of visualization could be the video provided down below in which “the vibrational state technique” (starting at 20:01) comprises of visualizing a field of light traveling up and down the body. With each movement up the person could visualize the spine, bones, and body lengthening upwards and with each movement down the person could visualize body lengthening downwards. In order to optimize conditions, a person would be reclined in a chair or laying flat to alleviate any physical tension. Potential full optimization might possibly take place in a sensory deprivation tank in which body tension is minimized.)
DMT Quest believes the term “crazy” can only be used in cases when an idea cannot be reasonably supported in a systematic fashion. We believe that we have presented a relatively grounded hypothesis of how this experiment could be successful. Nevertheless the truth of a theory is based on the results of the experiment.
An important question to ask prior the experiment is… if 20 volunteers are enrolled in the experiment, how many people would need to actualize height increases and by how much to be considered a success?
Since the experiment is based on bending the generally accepted laws of a fully mature human body, we’d venture to say that if just one person realized gains of 0.75 inches (about 2 centimeters) that it would warrant another followup study. Obviously it would be much more dramatic if the majority of volunteers realized gains of multiple inches but as of this moment we aren’t quite sure what to expect.
PS. I do believe that this experiment is quite challenging as it would seem that the person would first need to halt degradation of bone structure prior to inducing growth signals. Being that the density of bones are significantly greater than that of tissues, time would seem to be a key factor in this. It would be difficult to imagine a person with advanced osteoporosis realizing height gains without first reversing the osteoporosis and stabilizing the bone structure/density.
On an unrelated note… one very intriguing speculative story that we’ve come across is that a small percentage of adult women experience height increases during pregnancy. While we cannot find any official studies regarding this, the vast change in hormonal structure during pregnancy might possibly explain some of these occurrences. A 1998 study in the journal Acta Radiologica observed a significant increase in the size of the pituitary gland during pregnancy. A 1987 review in the journal Life Sciences noted increased pineal gland function in multiple mammalian species during pregnancy.
E-mail me at firstname.lastname@example.org with any comments or questions.
DMT Quest is a non-profit 501(c)3 dedicated to raising awareness and funds for endogenous DMT Research. This specific field of psychedelic research has been underfunded for many decades now. It’s time to take our understanding of human physiology, abilities, and perception to the next level. You can also follow us at Facebook, Instagram, or Twitter.