Don't miss the live webinar with Dr. John Bergman, Justin & Kate Stellman (hosts of Extreme Health Radio) where we will be taking your questions, announcing the contest winners, offering one-time only discounts and so much more! The live webinar will take place Sunday January 21st 2018 at 12pm Pacific, 3pm Eastern. Don't miss it!!
- The Challenge!
- How the challenge works!
Do You Want To Regain Vibrant Health, Make Friends & Win Prizes? Then Watch The SHORT Video Below...
Watch the video In the video below we explain exactly how to join this free health challenge and how to increase your chances of winning the grand prize!
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View Previous Days' Challenges...
Day #20 - Take Enzymes
Hey friend!
One of the best ways to improve your digestion is to take supplemental enzymes. Enzymes help your body to break food down.
The 3 primary enzymes are...
Protease (for proteins)
Amalyase (for carbohydrates)
Lipase (for fats)
Typically your pancrease has been issued the taxing and energy draining job of creating the enzymes necessary to digest the food you eat.
Why not be good do your pancreas and take some enzymes to reduct its burden.
It's been said that all disease begins in the gut. Digestion is king when it comes to our health and longevity.
Instructions: Your task is to go to the health food store and buy some enzymes to take today with your meals. Take a picture and use the hash tag #ExtremeHealthChallenge. Post it to Instagram, Twitter of if you have a Facebook Business page to increase your odds of winning the grand prize!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #19 - Try Something New Today!
Hello!
We often get stuck in ruts in our world. We brush our teeth the same way, we take showers the same way and at the same times. We pretty much keep ourselves stuck in a constant rut.
Soon the rut becomes so deep that we cannot see over the sides. We can only see forward and backward. We close ourselves off from newness, from possibility. Eventually we become a slave to the ruts we've created for ourselves to insulate ourselves from being challenged.
We're here to change all that.
It's been said if you've been diagnosed with a catostrophic disease, the first thing you should do is to move your bed 3 feet or more from where it currently is.
This changes our thinking, it changes our patterns. It changes our energy.
The way to break these ruts we create for ourselves is to constantly try new things. Think in new ways. Adopt change. Welcome conflicting ideas. Embrase cognitive dissonance.
There are many ways to try new things like...
- Change the order of your current routines
- Try swapping out something you do each day with a new thing
- Eat new foods
- Read books that go against your ideas just to challenge yourself to see another side
- Seek out a new person to introduce yourself to
Instructions: Let your mind become creative. Think of a way to try a new food today or do something new you've never done before and post it to Instagram, Twitter or your Facebook Business page with the hashtag #ExtremeHealthChallenge. Will you win the Vitamix?
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #18 - Eat Less Sugar
Hello again!
Sugar causes so much inflammation in the body it should be a poison. Sugar causes premature aging, inflammation, cancer, high cholesterol, heart disease, obesity, diabetes and more.
The list goes on and on. It's endless.
We need to reduce the amount of sugar we're consuming as a people. It's estimated that the average American consumes by weight 150 to 170 lbs of refined sugar in just one year!
Can you imagine how much stress that is on your entire body? If you ate that all at once, you'd die!
Before we completely eliminate all sugars we need to start small.
Instructions: Use the hashtag #ExtremeHealthChallenge, post to Twitter, Instagram or a Facebook Page a photo of you eating a meal that has no processed or refined sugars in it. This will increase your odds of winning the Vitamix Blender as the grand prize!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #17 - How To Eat
Hi friend!
As you know in today's fast paced culture we do everything way to quick. We rush everything, including the food we eat.
Digestion actually starts when we *think* about food and when we smell food. Then our digestive juices get formed in the saliva in our mouth.
We need to make sure we take our time when we eat. We need to turn all food into a liquid before we swallow it.
Because remember: Once you swallow it, the entire digestive process now falls on your pancreas, stomach acid and small and large intestines.
When the food is a liquid this creates MUCH less stress on the body and make our organs last MUCH longer.
Instructions: Before you eat your next meal, give thanks for it. Stop and really be thankful. Chew your food at least 20 to 30 times before you swallow. Take a picture of you doing this and use the hashtag #ExtremeHealthChallenge to increase your odds of winning this challenge!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #16 - Body Weight Exercises
H!
Fitness and health are inextricably linked. Although being fit doesn't mean you're healthy, it's my contention that if you're healthy you have to be fit as well.
Your body one the physical level is much like a machine. The more you use it, the more you stress it the more load you put under it, the better it works and the longer it lasts.
We're also spiritual emotional beings as well and those play a significant factor in our health.
Today's challenge requires no gym membership, workout equipment or anything other than your own body weight.
Instructions: I want you to take a picture (or video preferably) doing as many pushups and bodyweight squats as you possibly can. If you want to increase your chances of winning the Vitamix blender, Berkey water filter or 30 day supply of Organifi green juice powder, us the hashtag #ExtremeHealthChallenge!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #15 - Get Out There and Move!
Hi friend!
We all know sitting for long periods of time simply destroys our health. If you have a standing desk I highly encourage you to start using it more.
We're not meant to stand too much either. We must live in the balance between the two, like the story of Icarus.
The harmony and balance is in the middle path.
Don't stand too much and don't sit too much.
Either way, it's critical to not allow more than 30 minutes to go by without changing positions.
Instructions: Your task for today is to find and egg timer online and take a picture (using the hashtag #ExtremeHealthChallenge to increase your odds of winning the grand prize!) to show us how you're moving today!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #14 - The Importance Of Reading
Hey friend!
Spending time reading a good book can reduce stress and allow you to enter the right side of your brain, your creative side.
This is the site that's imaginative. This is the side of your brain that dreams and thinks about possibilities. This is the side of you that's filled with wonder, awe and creativity.
When you read the right books (books that open these parts of you up) you begin to think about what's possible.
It allows you to step into a brand new world. This is incredible for health for m any reasons. When you begin thinking this way, you begin to imagine what's possible for your own health.
Can you heal from this catastrophic disease? What would life be like if you could? Can you live for 200 years? What would life be like if you could?
Entertaining possibilities is one of the most empowering things you can engage in.
Reading helps to create an internal environement that fascilites this kind of pursuit.
Leader are readers.
When we know better, we do better, it's that simple. :)
Instructions: The mission for you today, should you choose to accept it is to buy a book and start reading it. It could be a book you download from Amazon or a hardcopy book that you already have. Simply use the hashtag #ExtremeHealthChallengeto increase your chances of winning that Vitamix blender, Berkey water filter or 30 day supply of Organifi green juice powder!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #13 - Reducing Blue Light
Hi Again!
Years ago when I first heard about wearing orange sunglasses before bed I thought the ideas was nuts.
How do orange glasses work you say?
When your eye sees the color blue (in all lights and computer screens) at night, your pineal gland thinks it's day time.
Because of this, your body will not start producing melatonin (which helps to prevent disease and make you tired in the evening) like it should, because it thinks it's daytime.
Believe me, melatonin is crucial to your health and well being.
When your body can't produce it, the inflammation cycle begins and your sleep is affected in a dramatic way which has a cascading effect on your overall health.
Wearing glasses that block the blue light completely eliminates this problem and can help restore your health.
This simple and easy biohack has completely changed my life!
Instructions: Purchase a pair of blue blocking sunglasses AND download a program called justgetflux.com. If you can't get the glasses in time for today's hashtag, simply download flux take a screenshot and use the hashtag #ExtremeHealthChallenge to gain more entrances to improve your chances of winning that Vitamix!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #12 - Blocking EMF Radiation
Hi friend!
Many people still don't realize just how damaging electro-magnetic fields are to our health. EMFs can alter blood sugar in the body, break down the blood brain barrier and be an contant insult to our immune system.
Also EMF impacts our ability to fall asleep quickly and stay asleep achieving the deep REM state.
Now that they're talking about converting people to 5G the assult is only going to become worse. If you begin to study the damage of EMF radiation on the body, you'll be absolutely shocked.
What we do is only use our wireless router if we have to. I'll turn it on and off multiple times per day if we're not using it.
Before bed or if we leave the house (I don't want to expose our dogs to it!) for a few hours, we'll ALWAYS turn it off.
Ideally it would be best to have hard internet connections to each room or area of the house where you use it so you don't need a wireless router at all.
But if you do have one, make sure to turn it off when you're not using it!!
Instructions: Your task for today is to simply turn off the wireless router before you go to bed at night. Use the hashtag #ExtremeHealthChallenge for extra entrances to the competition and increase your chances of winning!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #11 - Juicing
Hi!
Green smoothies have been all the rage for the past few years and rightfully so! Green smoothies are incredible.
Many people ask, "What's the difference between green smoothies and green juices?"
Good question and simple answer.
Green smoothies contain fiber whereas green juices do not. Because of this it's really important to avoid juicing too much sugar.
The biophotons and sunlight in the form of chlorophyll hit your cells in about 15 minutes upon consuming a fresh raw cold pressed green juice.
Green juices are basically drinking liquid sunshine filled with vitamins, minerals, antioxidents and phytonutrients galore.
If you're new to green juice, you'll find them to taste great if you know what to do. Make sure to add lemon to offset the bitterness of the green plants.
Also make sure to use green apples as they're the lowest in sugar.
Green juices have changed my life and we drink them almost daily.
Instructions: Today you have to make a green juice (or buy a fresh made one at your local health food store....and if you can't do that, use a green powder or buy one at a grocery store). Take a picture of your green concoction and use the hashtag #ExtremeHealthChallenge and show us what you got!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #10 - How To Make Fasting Easy!
Hi again!
When I say fast, people don't get too excited. We love to eat and we're even addicted to food.
I'm not saying you should go for a day without food, but only maybe a half a day. I've been doing "intermittent fasting" for months now and it has transformed my life.
The way that works best for my schedule is to have dinner around 6 or 7 and fast until bed. The goal is to fast for 16 hours. When you have a few hours before bed and a few hours upon waking up (combined with 8 hours of sleep) you can easily do this.
The benefits of giving your body a break from food is unending. Humans were meant to fast. Grazing and snacking all day isn't built into our DNA.
According to Dr. Ed Group here are 20 benefits of fasting...
1. Improves Body Composition and Fitness
2. Promotes Greater Satiety
3. Boosts Your Metabolism
4. Supports Fat Loss and Ketosis
5. Encourages Better Insulin Sensitivity
6. Improves Cardiovascular Health
7. Lowers Blood Pressure
8. Decreases Blood Sugar
9. Improves Blood Triglycerides
10. Promotes Heart Health
11. May Slow Aging and Enhance Longevity
12. Decreases Inflammation
13. Increases Resistance to Oxidative Stress
14. Improves Cell Recycling
15. Increases Growth Regulation
16. Protects Your Brain
17. Reduces Harmful Protein Production
18. Promotes a Healthy Stress Response
19. Enhances Recovery From Injury
20. Supports Healthier Collagen in Skin
PS: Always make sure to check with your health care practitioner before fasting. You're responsible for you're health. :)
Instructions: After your dinner time (try to eat early, around 5 or 6pm if you can) simply don't eat until bed. When you wake up drink some water and go for as long as your body tells you to without eating or until 16 hours has passed. Take a picture and use the hashtag #ExtremeHealthChallenge
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #9 - The Importance of Walking
Hi friends!
Did you know that ancient man walked (on average) anywhere from 3.7 to 8.6 miles per day or 6 to 16 kilometers per day?
The human body was meant to walk. Walking is the single most natural exercise for the human frame.
Right behind it are swimming and stretching. Walking is innately human. We were meant to move, it's build into our DNA.
The average person today in our modern world sits at least 6 to 8 hours per day. We were never meant for that.
Walking is critical for circulation, increased metabolism, fat reduction, increased cardiovascular health and much more.
We need to walk more!
Instructions: Get outside (or on a treadmill if you have to) and walk for at least 10 minutes today. Pop in your favorite song or podcast, or just take your pups for a walk. Use the hashtag #ExtremeHealthChallenge and show us what you're doing!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #8 - Start Meditating Daily
Hi again!
Today is Day #8. Congrats for making it this far!!
Stress on the human body is a killer. Whether it's stressful thoughts, stressful emotions or even food, it can really lower immunity and lifespan.
I am convinced stress is the ultimate killer. Even eating the best food ever stresses your body.
We all have stress, it's just a matter of what kind and for how long.
Meditation is the key to beating stress once and for all. Meditation has been massive for me and it has improved my health tremendously.
Don't worry, if you're religious you can still meditate. In fact you already do it each night when you go to sleep.
Instructions: Spend 5 minutes meditating today because you're worth it. Simply sit down, close your eyes, focus on your breath. Take a picture using the hashtag #ExtremeHealthChallenge to show us your mediation space!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #7 - The Importance Of Stretching
Hi Friends!
As human beings get older we calcify. Our joints become infected with calcium forming organisms along with our muscle, tendons and ligaments.
We lose the suppleness in our bodies like we had when we were flexible soft little babies. We've become brittle, stiff and have diminished range of motion.
If you look at a young tree in the forest, it's able to withstand the cold, the warmth and windy conditions.
It bends but doesn't break.
We used to like this when we were babies and had more hydrogen and silica in our bodies minus the bad calcium.
On the flip side if you look at an old tree, its brittle and breaks when you barely bend it.
This is why we need to stretch every single day.
Instead of dedicating 30 minutes to it (I do do this before bed to help sleep) I like to stretch all during the day. If I'm sitting, I'm stretching at the same time. If I'm watching a movie, I'll sit on the floor and stretch.
If I'm reading a book I'll read it while stretching.
This way if I forget or don't have time to set aside a dedicated stretch time before bed, I'm covered because I've stretched literally all day long.
Instructions: Stretch for at least 5 minutes today. Start small. Don't worry about how stiff you are. If you stick with it, you'll become a different human in a year from now. Use hashtage #ExtremeHealthChallenge to show us your stretching routine!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #6 - Proper Food Combining (How To Eat!)
Hi again!
Years ago I read a book called Fit For Life which brilliantly explained the many benefits of food combining properly.
What is food combining?
Essentially the ideas goes like this...In order for your body to properly break down the meals you eat, the pancreas and other digestive organs must produce different enzymes for each food type.
For example...
- Lipase breaks down fat
- Amalyse breaks down carbohydrates
- Protease breaks down protein
When you combine these food categories in one meal, your body cannot produce enough enzymes for each food group.
So what happens?
Some food gets broken down into a liquid while other food putrefies without fully breaking down.
What are the basic food combining principles?
1. Don't mix starchy foods with protein foods.
Example: if you eat steak and potatoes, just have the steak with a salad and leave out the potatoes or visa versa.
2. Eat fruit alone on an empty stomach. If you eat fruit in the morning, eat it alone and don't combine it with anything else. Wait at least 20 minutes in order to consume your regular breakfast.
Instructions: Take a picture of your breakfast, lunch or dinner plate today and use the hashtag #ExtremeHealthChallenge to show how you're food combining properly!
Remember the more you use the hashtags daily the more entrances you make into the contest which increases your odds of winning the Vitamix blender!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Talk to you tomorrow!
Dr. Bergman, Justin & Kate
Day #5 - Supercharge Your Sleep!
Hi,
The more hours of sleep you get before 12am the better your health. Hours of deep sleep before 12am have shown to be much more beneficial than the hours of sleep you get after 12am.
Humans were meant to stay up a few hours perhaps after sunset and then go to sleep. We are inextricably linked the sun/moon cycles.
Too many people aren't sleeping enough or are not sleeping deeply enough. There are many things you can do to improve the quality of your sleep like...
1. Open your windows
2. Get an air purifier
3. Bring more plants into your bedroom
4. Wear blue blocking sunglasses at least 3 hours before bed
5. Stop using electronics at least 1 hour before bed
6. Perform vigorous exercise daily outside without sunglasses
7. Ground your bed
8. And much more!
Instructions: Make sure to get at least 8 hours of sleep tonight and do at least 1 of the items mentioned above and use the hashtage #ExtremeHealthChallenge to show us what you're doing!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #4 - Get Grounded & Get Light Exposure
Hi again!!
Being connected to the earth is really important for your long term health and healing. The more we're disconnected from the earth, each other, our food, God and ourselves the quicker we get sick.
The earth emits negative electrons (lots of it coming from lighting striking the surface of the earth 100 times per second around the planet) and subsequently our feet have the most receptors for these negative ions on our whole body!
It's almost like whoever set this place up wanted us to be barefoot!
Unfortunately rubber soled shoes block this connection to the earth. The same could be said for breathing wild clean air and getting essential vitamin d from the sun.
You'll find that the more time you spend outdoors the healthier you'll be. Humans were not meant to sit indoors for as long as we do.
Get outside wild ones!
Instructions: Spend at least 10 minutes outside today with no sunglasses, no shoes (standing on grass, dirt or stone) and as little clothing as possible to get the most amount of sun exposure on your skin as possible. Use the hashtag #ExtremeHealthChallenge to show us how you're doing it!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #3 - Drink Water!
Hi again!!
Water is so important. I typically drink 3 mason jars full of high quality spring water each and every day. Drinking water and staying hydrated at the cellular level is the key to keeping things moving and staying healthy.
Think of a pond or ditch that doesn't move. Stagnation equals death. In order to improve your circulation, increase blood oxygenation, drinking water is critical for not just preventing disease but living a very long time.
Your body needs water. It is just so important.
Is drinking green juice, coconut water or drinking green smoothies enough? The answer is no. You also need plain old water to be healthy.
How much water should you drink?
The conventional wisdom says...
“In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.”
I weigh 175lbs so I drink just under 100 ounces of water per day (3 full mason jars). I drink one immediately upon rising and the other two I sip on during the day.
Instructions: Ditch your soda and other drinks and put together a system for how you will drink more water each day. Make it a discipline....you must drink all your water before bed. Tag us at #ExtremeHealthChallenge to share how you're doing it!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #2 - Get Your Greens In!
Hey guys!
Green smoothies have changed my life. There are 8 main reasons I love green smoothies...
1. They taste great
2. They keep you full for hours
3. They take very little time to make
4. The cleanup is quick and simple
5. They're pre-digested
6. You can add almost an unlimited amount of superfoods and powders to them
7. You can make them to taste
8. They're fun!
How To Make A Green Smoothie
1. Choose a liquid (I like almond milk)
2. Choose a base (usually fruits and veggies, I like frozen berries)
3. Creamy (I like to add coconut cream, avocados)
4. Greens (Spinach or kale is my preference)
5. Nutrition (add superfood powders)
6. Magic (herbs, spices, lemon or zest)
Green smoothies are an amazing way to get in all you vitamins, minerals, superfoods and nutrition in one simple drink!
Instructions: Today I challenge you to make a green smoothie. If you cannot make one, then make sure to buy one from a local health food store. Use the hashtag #ExtremeHealthChallenge to let us know!
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
Dr. Bergman, Justin & Kate
Day #1 - Know Your "Why"
Hello health nut!
I'm so excited you've joined us on this 21 day health challenge that I know is going to change your life *IF* you take massive action on the daily tasks and share them with your friends!
FYI: At the end of this 21 day challenge we're going to be announcing the 3 winners at the end of the live webinar we're going to have with Dr. Bergman himself!
BONUS: By sharing them each day with your friends on Instagram, Twitter & Facebook you earn more points which dramatically increases your chances of winning the Vitamix Bleneder, Berkey Water Filter or 30 day supply of Organifi Green Juice Powder!!
Also just be aware you'll get an email every day for just 21 days sharing exactly how to earn more points so you can win the grand prize!
Woohoo!!
But first...
You need to ask yourself, why do you want to be healthy? Why do you want to overcome a health challenge? Your motivation or your "why" needs to have two sides, a positive and a negative. What do you want to avoid as a result of having a sick body?
On the positive side, do you want to have more energy, live long for your spouse & kids or do you have more work to do in the world? Your why needs to be something other than superficial physical characteristics.
There needs to be a deeper motivation behind why you want to transform your health and your life. Having a strong "why" is going to give you the motivation in the moment to make the right decisions.
Instructions: Spend 5 minutes and write down at least 3 negative reasons why you don't want to be sick and 3 positive reasons why you want to experience unbreakable health. Take a picture of that (or yourself) using the hashtag #ExtremeHealthChallenge
Note: You must do complete today's mission at http://www.extremehealthchallenge.com in order to gain more points!
So glad you're on a mission to change your health!
Dr. Bergman, Justin & Kate
Challenge Intro
Hi guys! We're so excited to be creating these monthly health challenges for all of you (and for us) so we can all get healthy together as a group....and win prizes as well!! Who doesn't love that? :) This is the first time we've ever done anything like this and as with most things "tech related" there can be issues. We're working hard on resolving all these issues so the monthly challenges will only get better and better as we go through 2018 together.
Here are some of the common questions we've received so far and I hope they help. If you have any questions please email support {at} extremehealthacademy dot com.
We hope you're enjoying the daily challenges and videos!
How The Challenge Works!
- Each month there will be a brand new challenge lasting anywhere from 7 to 21 days in length with prizes to win!
- Every day of the challenge there will be a new video posted at the top of the page (approx 9:00 pm Pacific, 12:00am Eastern) while the previous days' videos and instructions will be displayed below until the challenge is over. Once the challenge is over, they will be removed and added the the Extreme Health Academy for members to be able to go through any challenge they wish whenever they want with the full support of others in the community.
- At the end of the challenge we'll be doing a live webinar with Dr. Bergman, Kate and myself (Justin) where you will be able to ask questions and at the end of the webinar we will reveal who the winners for that month are!
- The more daily actions you take the more points you accumulate increasing your chances of winning a prize. Come back daily to accumulate more actions!
I Can't Upload A Photo!
In order to upload a photo using the Gleam application you must first upload the photo to either Instagram or Facebook and adding the hashtag #ExtremeHealthChallenge to the description. It also helps if you @ tag us as well in the description with @extremehealthacademy. The 2nd step is not required but helpful. See pictures below...
I Don't Use Social Media Can I Still Join?
Yes! You can still earn points by using the refer friends for extra entries option along with signing up for the newsletter!
I Can't See The New Video!
We're working on fixing this issue. In the mean time we suggest clearing your browsing history, clearing your cache and opening the page in the Google Incognito window. This resolves the issue with just about everybody. We apologize and are working on fixing that!
I Signed Up But Am Not Getting Emails!
If you signed up on the Extreme Health Academy page and not on the Extreme Health Challenge page this might be why. If you signed up on the latter, make sure to check your junk folder or spam folder. If they are in there, make sure to white list us in your email provider.
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