Is My Drinking OK? Women, Alcohol, and Getting Sober

FromHealth Discovered

Start listening View podcast show

Is My Drinking OK? Women, Alcohol, and Getting Sober

FromHealth Discovered

ratings:

Length:

36 minutes

Released:

Feb 25, 2021

Format:

Podcast episode

Description

Our guest is Holly Whitaker, author of "Quit Like a Woman: The Radical Choice Not to Drink in a Culture Obsessed With Alcohol." Whitaker shares her experiences with alcohol, what helped her stop drinking, and what happened when Chrissy Teigen praised her book.

Released:

Feb 25, 2021

Format:

Podcast episode

Titles in the series (100)

WebMD Chief Physician Editor Neha Pathak, MD, and Chief Medical Officer, John Whyte, MD, MPH, explore fascinating stories to find the unexpected things that help us understand our health.

Skip carousel

The Very Real Grief of Miscarriage; Is Your Smartphone Hurting Your Health?: Psychologist Dr. Susan J. O'Grady on how to process the grief that comes with miscarriage, and what not to say to someone who has been touched by it; Dr. Neha Pathak explains why you might want to dial back your smartphone use; plus the connection... by Health Discovered
16 min listen
Coffee Controversy, Exercise in Middle Age: This week: The controversy brewing over coffee and cancer; a little inspiration that might just motivate you to exercise; how some cleaning products may affect your health; and a habit that's good for you -- and for someone you care about. by Health Discovered
21 min listen
What We Know About "Polio-Like" Illness; Why Do We Love a Good Scare?: We have the latest on the CDC's investigation into the mysterious "polio-like" illness that's spreading across the U.S. Also, what you can do to help prevent Alzheimer's -- starting today. Plus, why do we love scary movies, haunted houses, and... by Health Discovered
24 min listen
The Keto Diet, Married With Bipolar Disorder: This week: A new study says drinking alcohol is better than exercise for longevity; an expert's take on the keto diet; new hope for people with life-threatening peanut allergies; how one couple faces life with bipolar disorder; the truth about... by Health Discovered
24 min listen
15 Foods that Give You Energy; Do You Have Summer Depression?: How to recognize and manage summer depression; WebMD editors Stephanie Snipes and Robert Allen on what to eat for an energy boost; Ronith Dunn on day-to-day life with multiple sclerosis (MS); and a simple trick to prevent overeating. Check out our... by Health Discovered
18 min listen
What Happens When You Meditate for 21 Days: We challenged WebMD staffers to try meditating for 21 days. Our chief medical editor Dr. Michael Smith talks with two participants about their experiences. Health editor Mark Spoor shares how meditation helped him curb anxiety and stress, and content... by Health Discovered
20 min listen
Promising New Migraine Drugs, Romaine Recall: This week: New drugs offer hope for hard-to-treat migraine; expert answers to questions about the romaine recall; morning people may outlive night owls; how multitasking makes you less productive; and help for when you hit the afternoon slump. by Health Discovered
15 min listen
Healthy (But Fun) Lunchbox Ideas; Sanity-Saving Back-to-School Tips: Beau Coffron, better known as Lunchbox Dad, shares ideas to up your lunch game; WebMD medical editor Dr. Neha Pathak on strategies to stay sane during the back-to-school hustle; plus, tips to get your kids talking. by Health Discovered
21 min listen
Summer Health and Safety: This week, in our summer safety special: What to know about Lyme disease; how to pick the perfect watermelon; sun protection tips; the truth about dry drowning; and how to get your day off to a great start. Discussed in this episode: by Health Discovered
17 min listen
Why Women Struggle to Get the Right Diagnosis; Signs You're Headed for Burnout: Tips to eat healthy all summer; WebMD news director Valarie Basheda on why women's health care falls short; who really needs travel vaccines; are you too busy for your own good; and how making time to worry may help relieve anxiety. Read... by Health Discovered
17 min listen
Overcoming Opioid Addiction, Social Media and Mental Health: This week: Weight loss without counting carbs, calories, or fat; when pain relief morphs into addiction; social media and kids’ mental health; and how to feel like a winner. Discussed this week: by Health Discovered
24 min listen
What Happens When You Do Whole 30 for 21 Days?: We challenged WebMD staffers to try the Whole 30 eating program for 21 days. Our Chief Medical Editor Dr. Michael Smith talks with two participants about their experiences. Editor Stephanie Snipes provides a cook’s perspective and shares how... by Health Discovered
29 min listen
Warning Signs of Heat Stroke; 5 Summer Health Myths Busted: Dr. Michael Smith on how to protect yourself from heat stroke; summer health myths that might surprise you; Dr. Neha Pathak on the importance of the age you feel; tips to keep your dog safe around water; and why you should consider putting your nose... by Health Discovered
20 min listen
Dean Ornish on 4 Changes That Undo Disease; Do You Really Have a Food Allergy; Truth About Hangover Cures: Who wouldn't want to "undo" conditions like heart disease? WebMD Chief Medical Officer John Whyte, MD, MPH, interviews Dean Ornish, MD, on what changes to make. Then, food allergies vs. intolerances -- we break down the difference. Plus, how to stop a... by Health Discovered
25 min listen
5 Mistakes That Boost Blood Pressure Readings; How Safe is Supermarket Meat?: Common mistakes that raise blood pressure readings; WebMD medical editor Dr. Neha Pathak on how to protect yourself from superbugs in supermarket meat; tips to keep your pets cool; how much do you know about how your brain works; and why you should... by Health Discovered
15 min listen
Cancer Vaccine, Living with Schizophrenia: This week: Experts are hopeful that a vaccine may cure cancer; the link between salt in your diet and dementia; an inside look at what life is like with schizophrenia; how one woman lost 80 pounds -- and keeps it off; and how to refresh your morning... by Health Discovered
31 min listen
Surviving a Heart Attack at 38; Heart-Smart Quiz; Must-Know Heart News: Award-winning MSNBC reporter Trymaine Lee tells us about his heart attack at 38. Then, take our cardio quiz. Plus, will aspirin help your heart, should you test your blood pressure at home, and what helps with cholesterol? Cardiologist R. Todd Hurst,... by Health Discovered
31 min listen
Electric Scooters: Are They Safe? No, the Flu Shot Won't Give You the Flu!: Electric scooters have literally popped up overnight in many cities across the U.S. Leigh Vinocur, MD, an emergency physician in Baltimore, talks about the safety risks that come with this zippy new mode of travel. Flu season starts up soon. We’ll... by Health Discovered
22 min listen
Loneliness is as Dangerous as Smoking: In this episode: sitting hurts your body and your brain; loneliness is being called a widespread public health problem; how one man lost 100 pounds; and tips to tap into your creative side. by Health Discovered
20 min listen
Why You Need to Control Clutter; Surprising Reasons You Feel Angry; Why Colonoscopies Aren’t That Bad: Cleaning out your home can “spark joy,” but it can also be really hard. Dr. Seth Gillihan talks about why clutter can weigh on your mind, and the benefits of letting it go. Then, learn about some surprising reasons you might feel angry. And is it... by Health Discovered
26 min listen
Should You Quit Diets Forever?: Is weight loss one of your goals for the new year? Check out our conversation with nutritionist Christy Harrison, MPH, RD, CDN, author of the new book, Anti-Diet. She tells us why diet culture is toxic for so many people, what intuitive eating is (and... by Health Discovered
32 min listen
What's Really in Your Beauty Products: This week, early mammograms may mean less invasive breast cancer treatments; summer health hazards to avoid; guest Dr. Jessica Helm on how certain beauty products may affect your health; the perks of a midday snooze; and a surprising mood booster. by Health Discovered
23 min listen
Anxiety: What's Normal, What's Too Much, and How to Make It Work for You: A little anxiety can be helpful. After all, it's good to be aware of the world around you. But how much is too much? And how do you tell if anxiety is getting the better of you -- or a loved one? Seth Gillihan, a psychology professor at the University... by Health Discovered
26 min listen
Good News in Women's Health, Micro-Me Time: This week, in our special Mother's Day episode: Positive developments in women's health, modeling healthy habits for kids, share-worthy advice from moms, cutting yourself some slack, and a tip for busy women everywhere. Discussed this week: by Health Discovered
19 min listen
How Exercise Can Fight Depression; Safety Tips and Skinny Cocktails for July 4th: Fireworks safety tips; WebMD Chief Medical Director Michael Smith on how exercise can fight depression; top 5 low-cal cocktails; colon cancer screening news; and how to give your brain a boost. Read more: by Health Discovered
16 min listen
Dad's Day Edition: Raising Smart Kids; Surviving a Heart Attack; Get a PSA Test?: Good news in men's health; dads who exercise may have smarter babies; who should get a PSA test; life after a heart attack; best health advice; and why you should talk your kid's ear off. Watch our video: by Health Discovered
18 min listen
Is Coconut Oil "Pure Poison?"; Parenting Pro Tips From a Pediatrician: STDs are more common than ever, with record-high rates. Our Chief Medical Editor, Dr. Michael Smith, tells us why it's happening and how to protect yourself. Also, is coconut oil healthy or not? Plus, get a pediatrician's tips to help your kids thrive... by Health Discovered
16 min listen
When ERs Break the Law, The Truth About Melatonin, Holiday Health Hazards: We delve deeper into a WebMD special report on how emergency rooms across the country are breaking the law - often without knowing it - when they refuse to treat patients. Medical Editor Dr. Neha Pathak tells us the truth about melatonin. Is this... by Health Discovered
30 min listen
American Medical Association President Patrice Harris, MD: Dr. Harris is the current president of the American Medical Association (AMA). She tells us about the group's role in confronting opioid abuse, encouraging diversity among doctors, and why it's important to focus on the effects of childhood trauma.... by Health Discovered
36 min listen
Easy Ways to Upgrade Your Diet; Are You Drinking Too Much?: Wendy and Jess, hosts of the the Food Heaven podcast, share their must-have kitchen gadgets, meal-prep tips, and eat-healthy advice; WebMD news editor Valarie Basheda discusses a concerning trend -- more women are drinking too much; plus, how you can... by Health Discovered
22 min listen

More Episodes from Health Discovered

Skip carousel

Social Health: Redefining Wellbeing Through Connection: When we think of common health and wellness advice, it is often centered around physical and mental health, with advice ranging from exercising regularly to going to therapy. But what if we also looked at social health as a part of our overall... by Health Discovered
22 min listen
Dr. Sanjay Gupta on Protecting Brain Health and Preventing Alzheimer's: According to the latest statistics, more than 6.9 million Americans are living with today. And with an aging global population, 152 million people will be by 2050. What does this mean for our future as caregivers and a global community? We... by Health Discovered
25 min listen
Medical Cannabis: When Is It Appropriate and What Are the Risks?: When is it helpful to use medical cannabis, and are there risks? For many people, the word brings up images of recreational use and the legality surrounding it. For others, it's a trusted and prescribed tool used for . How do we know... by Health Discovered
24 min listen
Stroke Awareness with the Brain Docs: From Risk Factors to Recovery: Every year in the United States, more than 795,000 people have a . And about 610,000 of these are first or new strokes. Stroke is the leading cause of long-term disability. What are the main ? How can we intervene before a stroke happens? We... by Health Discovered
26 min listen
Blue Zones Certified Physicians: A New Prescription for Lifestyle Medicine?: What are the secrets behind the world's Blue Zones, areas renowned for their and low incidence of chronic disease. In this episode, we sit down with , executive director at , to discuss the exciting new partnership between Blue Zones and the ACLM.... by Health Discovered
27 min listen
How Can We Find Seasonal Allergy Relief?: As spring is ramping up, many of us may notice our ramping up along with it. Additionally, many of us may also notice that every year, our tend to get worse. So, what’s going on regarding pollen? We talked with , allergist... by Health Discovered
21 min listen
Constipation: Your Guide to Optimizing Gut Health From Fiber To Breathing Exercises: In this episode, discover effective solutions for constipation and tools to improve gut health. Each year, millions suffer from , leading to 2.5 million doctor visits. What are the signs that it’s time to consult a doctor? What are the most... by Health Discovered
29 min listen
Building Kinder Communities: Addressing Youth Mental Health with Born This Way Foundation: We are experiencing a . Young people worldwide are increasingly struggling to manage the escalating stress and complications of everyday life. In 2021, 42% of high school students reported feeling so for two consecutive weeks that they... by Health Discovered
23 min listen
The Path to Restorative Sleep: Insomnia Insights from a Sleep Expert: Every night, millions of Americans are affected by . Insomnia presents in various forms, including difficulty falling asleep at night and frequent waking up during the sleep cycle, resulting in feeling tired during the day. What are the ?... by Health Discovered
27 min listen
Gallstones and Gallbladder Health: What to Know and Life After Removal: More than one million Americans are diagnosed with every year, and women of all ages are more likely to develop them. How are gallstones formed? What do they mean for our health? While problems can be uncomfortable and potentially... by Health Discovered
23 min listen
Health Disparities, Equity, and Empowerment: Transforming Black Health Outcomes: Health equity is when everyone has a fair opportunity to achieve their highest level of health. But in the United States, that’s not always the case. Today, Black Americans are more likely to die at early ages for most health issues, and young Black... by Health Discovered
20 min listen
A Guide to Colorectal Cancer: Screening, Prevention, and Early Detection: March is awareness month. According to the American Cancer Society, nearly double the number of young adults under 55 are being diagnosed with colorectal cancer. And while it’s a highly treatable cancer, many people will not have symptoms... by Health Discovered
30 min listen
Can We Build The Lives We Want? Discussing the Science of Happiness with Arthur C. Brooks: Many people desire happiness, but is there ? Can we learn to be happy regardless of external challenges? Are there evidence-based tools and practices for managing emotions and enhancing our lives? We spoke with , who co-authored the... by Health Discovered
24 min listen
Are The Toxins In Our Clothes Making Us Sick?: Often, when we think of toxic chemicals, our minds go to household cleansers or environmental pollution. But we can also be affected by harmful chemicals in our clothing. What are some of the chemicals found in clothing, and what do they... by Health Discovered
22 min listen
How Can Lifestyle Medicine Positively Impact Weight Management?: Weight management is something that many people struggle with. And sometimes, it can feel impossible. But what happens when we shift our focus beyond the scale? How would incorporating sleep management tools, social support and connection, and other... by Health Discovered
23 min listen
Heart Health Disparities and Black Americans: Risk Factors, Prevention, and Lifestyle Changes: is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States alone, with one person dying from heart disease every 33 seconds. February, in addition to American Heart Month, is Black History... by Health Discovered
25 min listen
How Can Practical Optimism Change Our Lives?: Between the extreme opposites of toxic positivity and pessimism lies a healthy middle ground that we often overlook: practical optimism. What does it mean to move through the world with ? And even if we often feel pessimistic or hypervigilant,... by Health Discovered
23 min listen
Reimagining Romantic Relationships: Managing Expectations and Communicating Needs: Over the past century in the U.S., there's been a societal transformation in what we expect from our romantic relationships. It's not just about love anymore; there's a growing belief that our partners will fulfill many roles, including being... by Health Discovered
21 min listen
Heart Valve Disease Awareness: Prevention, Symptoms, and Treatments: February is American Heart Month, and a pivotal date, , shines a spotlight on Awareness Day, emphasizing the significance of the role heart valves play in maintaining our overall health and well-being. What function do the serve?... by Health Discovered
27 min listen
From Microaggressions to Hypervigilance: How Racism Affects Black Mental Health: When we think of racism, we often think of overt acts of prejudice and discrimination, but what about subtle , bias, and systemic barriers? February is Black History Month, and we are looking at the ways can impact the Black community... by Health Discovered
28 min listen
Sober Curious? Shift Your Relationship To Alcohol With Mindful Drinking: In January, many people choose to refrain from alcohol, or what is known as a “,” after potential excess during the holiday season. But what about those who want to refrain longer or explore their relationship with alcohol? What does it mean to be... by Health Discovered
22 min listen
Cervical Health 101: Pap Smears, HPV, and Cervical Cancer: Do you know the difference between a pap smear and a pelvic exam? Do you know where the cervix is located and what it does? Most importantly, what about the connection between (HPV) and ? According to some experts, almost 100% of sexually active... by Health Discovered
20 min listen
Top Tips for Men to Take Control of Their Health: From Screenings to Mental Health: A 2023 survey by Cleveland Clinic found that 44% of men do not get an . How should men take control of their health? What are the top health concerns for men after the age of 40? What health screenings are essential? And why do we often... by Health Discovered
23 min listen
Start the New Year with Self-Compassion: In the first episode of the new year, Dr. Pathak takes a different approach to traditional New Year's . Rather than overwhelming you with the pressure of becoming a "new you," this episode encourages listeners to appreciate and love the "you" that... by Health Discovered
22 min listen
How to Create Healthy Boundaries in Complex Relationships: Many of us can relate to feeling triggered or having our buttons pushed in our closest relationships, but what can we do about it? Is there an effective way to identify and communicate ? Can we create and sustain even in the midst of... by Health Discovered
22 min listen
Can We Calm Our Mind With Food?: It’s commonly said that we are what we eat. A great deal of research has been done to find a correlation between , but misinformation persists. Figuring out how certain foods impact our physical, mental, and emotional health while... by Health Discovered
26 min listen
Understanding Seasonal Affective Disorder (It's Not Just the Winter Blues): We've all heard of , but did you know that it's more than just the winter blues? The cooler temperatures, seasonal changes, and limited daylight hours of the winter months can stir up a certain cozy feeling, but they can also bring a sense of... by Health Discovered
26 min listen
Vaccine Skepticism or Anti-Science Aggression? A Talk with Dr. Peter Hotez: What happens when vaccine hesitancy and medical misinformation evolve into an anti-science aggression? While navigating the , we found ourselves facing daily monumental decisions regarding our health. As the pandemic continued, many of us became... by Health Discovered
18 min listen
HIV/AIDS: From Misinformation to Medical Breakthroughs: Forty years ago, the idea that HIV would shift from a terminal illness to a chronic manageable disease was almost unthinkable. In recent years, another health crisis, COVID-19, much like HIV, was wrought with fear, stigma, and misinformation. In honor... by Health Discovered
22 min listen
Is Breathwork the Key to Nervous System Regulation?: Have you ever been in a stressful situation where it feels as if you are losing control of your body? Activation of the sympathetic nervous system may cause our chest to tighten, our thoughts to race, and our breathing to become shallow. What are our... by Health Discovered
26 min listen

Related podcast episodes

Skip carousel

Quitters Always Win: Jana and Mike have a real and honest conversation about sobriety and fighting addiction with sobriety advocate Holly Whitaker. by Whine Down with Jana Kramer
49 min listen
Reimagining Recovery (Holly Whitaker): ADDICTION by Pulling The Thread with Elise Loehnen
58 min listen
Ep. 144: Quit Like A Women by Holly Whitaker by The Hello Someday Podcast For Sober Curious Women
57 min listen
GETTING HONEST ABOUT ALCOHOL: In-depth with Quit Like a Woman Author Holly Whitaker: If you’ve been listening to recent episodes of It Sure is a Beautiful Day you know that both Catt and Cait have been discussing their relationships with alcohol. After reading the much talked about New York Times bestseller, Cait went... by Catt Sadler Now
61 min listen
36. The Hidden Benefits Of Going Dry With Hilary Sheinbaum by Health Bite
32 min listen
Holly Whitaker: Quit Like A Woman by Redesigning Life with Sabrina Soto
39 min listen
Sobriety and Spirituality with Holly Whitaker and Ben Decker by The Modern Spirituality Show
58 min listen
Ep. 314: Holly Whitaker on Quitting, Not Giving Up, and Constant Interventions: Ahhh, this interview y'all. There is so much goodness here. This week, I'm talking with Holly Whitaker, founder of Tempest Sobriety School and The Temper, and author of the recent "Quit Like a Woman: The Radical Choice to Not Drink in a Culture... by The Tiffany Han Show (formerly Raise Your Hand Say Yes)
57 min listen
Ep. 214: Quit Like A Woman with Holly Whitaker by The Hello Someday Podcast For Sober Curious Women
67 min listen
‘Addiction is a spectrum’: Meet the women centering themselves and rewriting the recovery narrative by Next Question with Katie Couric
71 min listen
Caitlin Doughty (Short) by Live Wire with Luke Burbank
33 min listen
Jennifer Haigh on 'Mercy Street': Haigh talks about her new novel, and Megan Walsh discusses "The Subplot: What China Is Reading and Why It Matters." by The Book Review
54 min listen
Shameless: Dan Shaw on Gaslighting, Narcissists, & Recovering from Cultic Abuse: A Little Bit Culty – Daniel Shaw, LCSW, checks every imaginable box on A Little Bit Culty’s dream guest checklist. He’s a psychoanalyst in private practice in New York City and in Nyack, New York. He originally trained as an actor at Northwestern Unive... by A Little Bit Culty
62 min listen
52: August McLaughlin: August is a blogger, sex positive advocate, and host of the popular podcast Girl Boner. Recently she authored a book by the same name, and in this episode she reveals to Holly her struggles with an eating disorder that eventually paved the way to her... by Holly Randall Unfiltered
75 min listen
S2 Ep. 4: Tianna Joins a Cult: There’s a stigma around involvement in cults, so much so that people often don’t share these experiences publicly or even with those close to them. Tianna shares her cult experience in this episode, with the hope of holding space for others to share their life experiences without guilt or shame. by Beyond the Illusion
82 min listen
Take Back Your Life: Dr. Janja Lalich & Cult Recovery: A Little Bit Culty –Dr. Janja Lalich’s book about the cult recovery process was a game changer for Sarah and Nippy when they first began unpacking their NXIVM experiences. It still is. As Nippy says: “She's someone who has been through (her own) h... by A Little Bit Culty
72 min listen
Johann Hari on Essential Connections: Kelly and Johann Hari explore why connections form the essence of humanity and how losing connections can have dire consequences. by Kelly Corrigan Wonders
51 min listen
Otherness & Identity-Based Bullying with Stacee L. Reicherzer, PhD by Evidence-Based: A New Harbinger Psychology Podcast
48 min listen
Awakening the Soul of Power: Today on Sense of Soul Podcast we have with us, Christian de la Huerta, he is an author, public figure, LGBTQ leader, personal transformation and relationship coach and breathwork practitioner. Christian joins us today to chat about his NEW book, Aw... by Sense of Soul
53 min listen
Leaving the Fold: Dr. Marlene Winell on Religious Trauma Syndrome: This episode is sponsored by BetterHelp. Dr. Marlene Winell knows all too well that exiting a controlling religion can trigger a devastating life crisis. As a college student, she moved away from the fire and brimstone fundamentalist Christianity she was raised in, and the fallout of her exodus was so dramatically upending that she felt compelled to dedicate her life’s work to studying the very phenomenon that she’d later coin: ‘Religious Trauma Syndrome.’ In this episode of A Little Bit Culty she chats with us about symptoms that arise in response to traumatic or stressful religious experiences, and what can be helpful along the road to recovery after leaving the fold. by A Little Bit Culty
55 min listen
Dolly Chugh on learning and unlearning: In her new book A More Just Future, award-winning psychologist Dolly Chugh recounts how she went from seeing the Little House on the Prairie books as enchanting tales of American family life to recognizing the series’ “whitewashing” of US... by Just Beings
47 min listen
#99: How to Fight Diet Culture & Find Fat Acceptance with Lindy West, Author of "Shrill": Lindy West, author of the book Shrill: Notes from a Loud Woman, shares how she became a fat-acceptance activist, the roles that feminism and body-positive imagery played in helping her reject diet culture, her experience of finding love in a larger... by Food Psych Podcast with Christy Harrison
74 min listen
97. The Beauty of a Woman from a Wholistic Perspective by Abundantly Yours Podcast
34 min listen
Entering the Toxic World of Self-Care with Leigh Stein by The Rewired Soul
87 min listen
Manifesting Miracles by A Psychic's Story
43 min listen
Ep 342 | Leaving Progressivism for Biblical Christianity | Guest: Alisa Childers by Relatable with Allie Beth Stuckey
60 min listen
Friday Conversations: Annie Grace by The Dr. Lee Warren Podcast
57 min listen
Baph and Mel are Mentally Diseased by The Burning Eden Podcast: With Baph and Mel
92 min listen
47. How Can I Find My Authentic Self and Embrace Healing? With Lori Gottlieb by Good Things from Lemonada
37 min listen
NBN Classic: Great Books: Carol Gilligan on Nathaniel Hawthorne's "The Scarlet Letter": The Scarlet Letter tells the dramatic story of a woman cast out of society for adultery and condemned to wear a badge of shame in Puritan New England... by New Books in Literary Studies
74 min listen

Discover this podcast and so much more

Is My Drinking OK? Women, Alcohol, and Getting Sober

Is My Drinking OK? Women, Alcohol, and Getting Sober

Description

Titles in the series (100)

More Episodes from Health Discovered

Related podcast episodes