Send us a text On this very funny short Bonus Show, standup comic Mack Dryden shares his story about going to the Dentist...you'll never believe what happens...Hilarious! Look for Mack Dryden's "NEW" Dry Bar Comedy Special... Please Listen, Enjoy, and Share where you can...Thanks!! Support the show Standup Comedy Podcast Network.co www.StandupComedyPodcastNetwork.com Free APP on all Apple & Android phones....check it out, podcast, jokes, blogs, and More! For short-form standup comedy sets, listen to: "Comedy Appeteasers" , available on all platforms. New YouTube site: https://www.youtube.com/@standupcomedyyourhostandmc/videos Videos of comics live on stage from back in the day. Please Write a Review: in-depth walk-through for leaving a review. Interested in Standup Comedy? Check out my books on Amazon... "20 Questions Answered about Being a Standup Comic" "Be a Standup Comic...or just look like one"ā¦
Player FM - Internet Radio Done Right
Checked 6h ago
Ditambah seventeen minggu yang lalu
Kandungan disediakan oleh Heather Bedard - Health Coach. Semua kandungan podcast termasuk episod, grafik dan perihalan podcast dimuat naik dan disediakan terus oleh Heather Bedard - Health Coach atau rakan kongsi platform podcast mereka. Jika anda percaya seseorang menggunakan karya berhak cipta anda tanpa kebenaran anda, anda boleh mengikuti proses yang digariskan di sini https://ms.player.fm/legal.
Player FM - Aplikasi Podcast
Pergi ke luar talian dengan aplikasi Player FM !
Pergi ke luar talian dengan aplikasi Player FM !
))
Holistic Health Strategies for Moms | Dietary Supplements, Vaccines, Natural Remedies, Healthy Recipes
Ā«
Ā»
25 - 5 Reasons Perfectionism in Healthcare is Dangerous and What You Need to Know to Be Free
Manage episode 463556114 series 3613563
Kandungan disediakan oleh Heather Bedard - Health Coach. Semua kandungan podcast termasuk episod, grafik dan perihalan podcast dimuat naik dan disediakan terus oleh Heather Bedard - Health Coach atau rakan kongsi platform podcast mereka. Jika anda percaya seseorang menggunakan karya berhak cipta anda tanpa kebenaran anda, anda boleh mengikuti proses yang digariskan di sini https://ms.player.fm/legal.
Hey friends! š
This episode is a real heart-to-heart convo with me, so grab a cup of tea, your comfiest blanket, and settle in. Today, Iām coming clean about something that has definitely been a sneaky little troublemaker in my lifeā perfectionism.
Iāve been a recovering perfectionist in many areas, but I never expected it to creep into my personal health journey. Spoiler alert: it did.
Weāre talking about five ways perfectionism impacts our health and why itās so dangerous ā but donāt worry, Iām also sharing the tips and truths that have helped me find peace.
The bottom line? Youāre on a journey. Itās not about getting it right all the time; itās about growing in wisdom and learning to ditch the impossible standards. Letās trade perfectionism for freedom, joy, and graceāone step at a time.
ā-------
Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
Want to work together?
Step 1: Schedule your FREE 15-minute consult here: https://www.heatherbedard.com/contact-8
Step 2: Choose your membership which includes self-paced courses and personal coaching here: https://www.heatherbedard.com/memberships
Step 3: Enjoy all of the resources right at your fingertips!
Letās Connect!
Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/
Subscribe to the newsletter: https://www.heatherbedard.com/
Follow me on social:
Facebook: https://www.facebook.com/HeatherBHealth/
Instagram: https://www.instagram.com/heatherbedard/
Pinterest: https://www.pinterest.com/heatherbhealth
LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/
Like the music? Check out https://torvikmusic.carrd.co/#
Photo Cred: @derricktorvik
34 episod
KongsiManage episode 463556114 series 3613563
Kandungan disediakan oleh Heather Bedard - Health Coach. Semua kandungan podcast termasuk episod, grafik dan perihalan podcast dimuat naik dan disediakan terus oleh Heather Bedard - Health Coach atau rakan kongsi platform podcast mereka. Jika anda percaya seseorang menggunakan karya berhak cipta anda tanpa kebenaran anda, anda boleh mengikuti proses yang digariskan di sini https://ms.player.fm/legal.
Hey friends! š
This episode is a real heart-to-heart convo with me, so grab a cup of tea, your comfiest blanket, and settle in. Today, Iām coming clean about something that has definitely been a sneaky little troublemaker in my lifeā perfectionism.
Iāve been a recovering perfectionist in many areas, but I never expected it to creep into my personal health journey. Spoiler alert: it did.
Weāre talking about five ways perfectionism impacts our health and why itās so dangerous ā but donāt worry, Iām also sharing the tips and truths that have helped me find peace.
The bottom line? Youāre on a journey. Itās not about getting it right all the time; itās about growing in wisdom and learning to ditch the impossible standards. Letās trade perfectionism for freedom, joy, and graceāone step at a time.
ā-------
Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
Want to work together?
Step 1: Schedule your FREE 15-minute consult here: https://www.heatherbedard.com/contact-8
Step 2: Choose your membership which includes self-paced courses and personal coaching here: https://www.heatherbedard.com/memberships
Step 3: Enjoy all of the resources right at your fingertips!
Letās Connect!
Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/
Subscribe to the newsletter: https://www.heatherbedard.com/
Follow me on social:
Facebook: https://www.facebook.com/HeatherBHealth/
Instagram: https://www.instagram.com/heatherbedard/
Pinterest: https://www.pinterest.com/heatherbhealth
LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/
Like the music? Check out https://torvikmusic.carrd.co/#
Photo Cred: @derricktorvik
34 episod
Semua episod
Ć
1 34 - Are You Heating Yourself to Death? The Truth About Microwaves Part 2 17:47
17:47 
Main Kemudian 
Main Kemudian 
Senarai 
Suka 
Disukai17:47
Main Kemudian Main Kemudian Senarai Suka DisukaiHey mama! Letās talk microwaves ā are they ruining your food or just getting a bad rap? In this episode, Iām digging into the studies critics love to quote and breaking down what they say. Weāll cover everything from garlicās lost nutrients to the claim that microwaves cause ābiological damage.ā Plus, Iāll tackle the big concernācarcinogens. Are microwaved foods really dangerous? By the end, youāll have the facts (not fear) to decide whatās best for your family. Tune in! ā------- Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost. ā------- Want to work together? Step 1: Schedule a Health Resource Research Coaching Call Step 2: Learn the skills and tools you need to feel confident about your health decisions Step 3: Enjoy your newfound freedom and all of the resources right at your fingertips! Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Become a HHSM Insider! https://www.heatherbedard.com/hhsminsider Follow me on social: Facebook: https://www.facebook.com/HeatherBHealth/ Instagram: https://www.instagram.com/heatherbedard/ Pinterest: https://www.pinterest.com/heatherbhealth LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvik ā------- Sources: [1] Song K, Milner JA. The influence of heating on the anticancer properties of garlic. J Nutr. 2001;131(3s):1054S-7S. doi:10.1093/jn/131.3.1054S [2] JimĆ©nez-Monreal AM, GarcĆa-Diz L, MartĆnez-TomĆ© M, Mariscal M, Murcia MA. Influence of cooking methods on antioxidant activity of vegetables. J Food Sci. 2009;74(3):H97-H103. doi:10.1111/j.1750-3841.2009.01091.x [3] Tang J. Unlocking Potentials of Microwaves for Food Safety and Quality. J Food Sci. 2015;80(8):E1776-E1793. doi:10.1111/1750-3841.12959 [4] https://www.ars.usda.gov/ARSUserFiles/80400525/Data/retn/retn06.pdf [5] Hao Jiang, Zhigang Liu & Shaojin Wang (2017): Microwave processing: Effects and impacts on food components, Critical Reviews in Food Science and Nutrition, DOI: 10.1080/10408398.2017.1319322 [6] Mizrahi S. Mechanisms of objectionable textural changes by microwave reheating of foods: a review. J Food Sci. 2012;77(1):R57-R62. doi:10.1111/j.1750-3841.2011.02515.x [7] Felton JS, Fultz E, Dolbeare FA, Knize MG. Effect of microwave pretreatment on heterocyclic aromatic amine mutagens/carcinogens in fried beef patties. Food Chem Toxicol. 1994;32(10):897-903. doi:10.1016/0278-6915(94)90087-6 [8] Michalak J, Czarnowska-Kujawska M, Klepacka J, Gujska E. Effect of Microwave Heating on the Acrylamide Formation in Foods. Molecules. 2020;25(18):4140. Published 2020 Sep 10. doi:10.3390/molecules25184140 [9] Havas M. When theory and observation collide: Can non-ionizing radiation cause cancer?. Environ Pollut. 2017;221:501-505. doi:10.1016/j.envpol.2016.10.018 [10] https://elaw.org/content/european-court-human-rights-hertel-v-switzerland-5919978431049-1998825-european-court-human- [11] Laurence GesquiĆØre, Nadine Loreau, Anne Minnich, Jean Davignon, Denis Blache, Oxidative stress leads to cholesterol accumulation in vascular smooth muscle cells, Free Radical Biology and Medicine, Volume 27, Issues 1ā2, 1999, Pages 134-145, ISSN 0891-5849, https://doi.org/10.1016/S0891-5849(99)00055-6 [12] Benedict C. Eke, Norbert N. Jibiri, Evelyn N. Bede, Bede C. Anusionwu, Chikwendu E. Orji, Chinwe S. Alisi, Effect of ingestion of microwaved foods on serum anti-oxidant enzymes and vitamins of albino rats, Journal of Radiation Research and Applied Sciences,Volume 10, Issue 2, 2017, Pages 148-151,ISSN 1687-8507, https://doi.org/10.1016/j.jrras.2017.03.001 [13] Gao H, Yang BJ, Li N, et al. Bisphenol A and hormone-associated cancers: current progress and perspectives. Medicine (Baltimore). 2015;94(1):e211. doi:10.1097/MD.0000000000000211 [14] https://www.fda.gov/food/food-additives-petitions/questions-answers-bisphenol-bpa-use-food-contact-applications [15] Bhunia, Kanishka & Sablani, Shyam & Tang, Juming & Rasco, Barbara. (2013). Migration of Chemical Compounds from Packaging Polymers during Microwave, Conventional Heat Treatment, and Storage. Comprehensive Reviews in Food Science and Food Safety. 12. 10.1111/1541-4337.12028.ā¦
1 33 - Are You Heating Yourself to Death? The Truth About Microwaves Part 1 22:23
22:23 Main Kemudian Main Kemudian Senarai Suka Disukai22:23
Main Kemudian Main Kemudian Senarai Suka DisukaiHi Mamas! Have you ever wondered if your microwave is zapping the nutrients right out of your food? Or maybe youāve heard whispers that it creates dangerous radiation? Letās bust some myths and uncover the truth about this kitchen staple! In this episode, we take a trip back to 1946, when Percy Spencer accidentally melted a candy bar in his pocket and changed home cooking forever. Weāll break down how microwaves work (hint: itās all about wiggling water molecules!), what the research really says about nutrient loss, and whether you should be worried about free radicals. Spoiler: your food isnāt turning radioactive. With studies, science, and a little bit of common sense, weāll separate fact from fiction and help you feel confident about hitting that āstartā button. Plus, I share some surprising ways microwaves might actually preserve nutrients better than other cooking methods. Tune in, and letās dig into the truth about microwavesāno tin foil hats required! ā------- Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost. ā------- Want to work together? Step 1: Schedule a Health Resource Research Coaching Call Step 2: Learn the skills and tools you need to feel confident about your health decisions Step 3: Enjoy your newfound freedom and all of the resources right at your fingertips! Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Become a HHSM Insider! https://www.heatherbedard.com/hhsminsider Follow me on social: Facebook: https://www.facebook.com/HeatherBHealth/ Instagram: https://www.instagram.com/heatherbedard/ Pinterest: https://www.pinterest.com/heatherbhealth LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvik ā------- Sources: [1] Tang J. Unlocking Potentials of Microwaves for Food Safety and Quality. J Food Sci. 2015;80(8):E1776-E1793. doi:10.1111/1750-3841.12959 [2] Fan, Daming & Hu, Bo & Lin, L.-F & Huang, L.-L & Wang, M.-F & Zhao, J.-X & Zhang, Hao. (2016). Rice protein radicals: Growth and stability under microwave treatment. RSC Advances. 6. 97825-97831. 10.1039/c6ra15402f. [3] Ajayi, Folasade & Afolabi, Rufus & Chukwudozie, Ndudi & Osuntoki, Akinniyi. (2014). Consumption of Microwaved Food induces Oxidative Stress in the Liver and Brain of Sprague-Dawley Rats. IOSR Journal of Environmental Science, Toxicology and Food Technology. 8. 21-24. 10.9790/2402-08712124. [4] Cross GA, Fung DY. The effect of microwaves on nutrient value of foods. Crit Rev Food Sci Nutr. 1982;16(4):355-381. doi:10.1080/10408398209527340 [5] JimĆ©nez-Monreal AM, GarcĆa-Diz L, MartĆnez-TomĆ© M, Mariscal M, Murcia MA. Influence of cooking methods on antioxidant activity of vegetables. J Food Sci. 2009;74(3):H97-H103. doi:10.1111/j.1750-3841.2009.01091.x [6] Miglio C, Chiavaro E, Visconti A, Fogliano V, Pellegrini N. Effects of different cooking methods on nutritional and physicochemical characteristics of selected vegetables. J Agric Food Chem. 2008;56(1):139-147. doi:10.1021/jf072304b [7] Veronica Dewanto, Xianzhong Wu, Kafui K. Adom, and Rui Hai Liu. Thermal Processing Enhances the Nutritional Value of Tomatoes by Increasing Total Antioxident Activity. Journal of Agricultural and Food Chemistry 2002 50 (10), 3010-3014, DOI: 10.1021/jf0115589 [8] Phenolic compound contents in edible part of broccoli inflorescences after domestic cooking,' by F. Vallejo, F. A. TomĆ”s-BarberĆ”n and C. GarcĆa-Viguera was published in the Journal of the Science of Food and Agriculture (2003) 83:1511-1516 [9] Villa-Rodriguez JA, Palafox-Carlos H, Yahia EM, Ayala-Zavala JF, Gonzalez-Aguilar GA. Maintaining antioxidant potential of fresh fruits and vegetables after harvest. Crit Rev Food Sci Nutr. 2015;55(6):806-822. doi:10.1080/10408398.2012.685631 [10] Wu X, Zhao Y, Haytowitz DB, Chen P, Pehrsson PR. Effects of domestic cooking on flavonoids in broccoli and calculation of retention factors. Heliyon. 2019;5(3):e01310. Published 2019 Mar 7. doi:10.1016/j.heliyon.2019.e01310 [11] Ulla Kidmose & Karl Kaack (1999) Changes in Texture and Nutritional Quality of Green Asparagus Spears (Asparagus officinalis L.) during Microwave Blanching and Cryogenic Freezing, Acta Agriculturae Scandinavica, Section B ā Soil & Plant Science, 49:2, 110-116, DOI: 10.1080/09064719950135623 [12] LĆ³pez-Berenguer C, Carvajal M, Moreno DA, GarcĆa-Viguera C. Effects of microwave cooking conditions on bioactive compounds present in broccoli inflorescences. J Agric Food Chem. 2007;55(24):10001-10007. doi:10.1021/jf071680t [13] Yuan GF, Sun B, Yuan J, Wang QM. Effects of different cooking methods on health-promoting compounds of broccoli. J Zhejiang Univ Sci B. 2009;10(8):580-588. doi:10.1631/jzus.B0920051 [14] Zeng, C. (2013), "Effects of different cooking methods on the vitamin C content of selected vegetables", Nutrition & Food Science , Vol. 43 No. 5, pp. 438-443. https://doi.org/10.1108/NFS-11-2012-0123ā¦
Hi Mama! Today, weāre tackling the pressure to justify your health decisions to others. Itās easy to feel like you need all the right answers to explain yourself, but the truth isāyou donāt owe anyone an explanation. No matter how much research youāve done, some people just wonāt understand, and thatās okay. Rather than getting caught up in debates or feeling like you have to defend your choices, this episode encourages a different approach. We talk about the power of confidence, the importance of curiosity, and how to navigate conversations without feeling overwhelmed. You donāt have to prove youāre rightāyour decisions stand on their own. So, if youāve ever struggled with feeling the need to explain yourself, this episode is for you. Tune in for encouragement, practical advice, and a reminder that you are fully capable of making the best choices for you and your familyāno justification required! ā------- Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost. Want to work together? Schedule your Health Resources Research Coaching Call here. Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Become a HHSM Insider! https://www.heatherbedard.com/hhsminsider Follow me on social: Facebook: https://www.facebook.com/HeatherBHealth/ Instagram: https://www.instagram.com/heatherbedard/ Pinterest: https://www.pinterest.com/heatherbhealth LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvikā¦
1 31 - Struggling with Mental Health? The Powerful Connection Between Nutrition and Behavior with Special Guest Elizabeth Taylor-McClure 32:01
32:01 Main Kemudian Main Kemudian Senarai Suka Disukai32:01
Main Kemudian Main Kemudian Senarai Suka DisukaiHey Mama! This is a power-packed episode that I know you will love! In todayās episode, I sat down with licensed professional counselor Elizabeth Taylor-McClure, whoās been helping people navigate mental health since 2007. She takes a holistic approach, looking beyond quick-fix solutions to understand the root causes of anxiety, depression, and behavioral issuesābecause letās be real, slapping a Band-Aid on a deeper wound just doesnāt work. We dive into how nutrition impacts mental health (spoiler: what you eat really matters!), why Western medicine often misses the bigger picture, and how small lifestyle changes can make a huge difference. We also chat about the hidden connection between anxiety and physical healthāthink gut issues, autoimmune disorders, and hormone imbalancesāand simple steps to break the stress cycle. If youāve ever felt overwhelmed, stuck in anxiety loops, or wondered if thereās a deeper reason behind your mental health struggles, this episode is for you. Plus, donāt miss out on a super practical breathing technique that can help you calm your nervous system in minutes! Tune in now and start healing from the inside out. š§āØ ---------- Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost. ---------- Connect with Elizabeth: Website: Wavesofchangestl.com Instagram: @counselingwavesofchange Facebook: Waves Of Change Counseling Want to work with me? Schedule your Health Resources Research Coaching Call here. Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Become a HHSM Insider! https://www.heatherbedard.com/hhsminsider Follow me on social: Facebook: https://www.facebook.com/HeatherBHealth/ Instagram: https://www.instagram.com/heatherbedard/ Pinterest: https://www.pinterest.com/heatherbhealth LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvikā¦
1 30 - 3 Myths About Food That Are Keeping Your Body From the Nutrients it Needs 16:56
16:56 Main Kemudian Main Kemudian Senarai Suka Disukai16:56
Main Kemudian Main Kemudian Senarai Suka DisukaiWelcome back, Mamaās! Today, we're tackling three common food myths that might be standing in the way of your best health. With so much conflicting advice out there, itās easy to get lost in the noise, but the key to sustainable nutrition isnāt restriction ā itās balance. Weāll break down some of the biggest misconceptions about food and why a well-rounded approach is the way to go. Whether itās debunking the idea of "superfoods," navigating the organic vs. non-organic debate, or rethinking carbs, today weāre bringing clarity and freedom to your eating habits. Food should be enjoyable, not stressful! If youāre ready to shift your mindset and build a sustainable way of eating, check out the links in the show notes for coaching and resources. ā------- Sources used: https://www.ams.usda.gov/rules-regulations/organic/national-list https://www.sciencedirect.com/science/article/abs/pii/S0278691512006394 https://www.ewg.org/foodnews/methodology.php https://www.science20.com/agricultural_realism/how_wrong_latest_dirty_dozen_list-112342 Hardy K, Brand-Miller J, Brown K, Thomas M, Copeland L. āThe Importance of Dietary Carbohydrate in Human Evolution.ā The Quarterly Review of Biology 2015;90(3):25I ā------ Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost. Want to work together? Schedule your Health Resources Research Coaching Call here. Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Become a HHSM Insider! https://www.heatherbedard.com/hhsminsider Follow me on social: Facebook: https://www.facebook.com/HeatherBHealth/ Instagram: https://www.instagram.com/heatherbedard/ Pinterest: https://www.pinterest.com/heatherbhealth LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvikā¦
1 29 - Frustrated with Your Doctor? 3 Reasons to Fire Them Now 12:30
12:30 Main Kemudian Main Kemudian Senarai Suka Disukai12:30
Main Kemudian Main Kemudian Senarai Suka DisukaiHey Mama, Ever feel like your doctor is calling all the shots without really listening to you? In this episode, weāre flipping the script and reminding you that you are a healthcare consumer and your doctor works for you. Itās time to take charge of your health and ensure your medical team works in your best interest. Weāll chat about the importance of finding a doctor who listens, respects your concerns, and backs up their advice with real evidence ā not just guidelines or industry norms. If theyāre dismissive, condescending, or unwilling to collaborate, it might be time to move on. After all, your health is too important to leave in the hands of someone who doesnāt see you as an active participant in your own care. So grab your favorite drink, get comfy, and letās dive into what it means to advocate for yourself in the doctorās office. Because at the end of the day, youāre the one living in your body, and you deserve the best care possible! ā------- Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost. Want to work together? Step 1: Schedule your FREE 15-minute consult here: https://www.heatherbedard.com/contact-8 Step 2: Choose your membership which includes self-paced courses and personal coaching here: https://www.heatherbedard.com/memberships Step 3: Enjoy all of the resources right at your fingertips! Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Become a HHSM Insider! https://www.heatherbedard.com/hhsminsider Follow me on social: Facebook: https://www.facebook.com/HeatherBHealth/ Instagram: https://www.instagram.com/heatherbedard/ Pinterest: https://www.pinterest.com/heatherbhealth LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvikā¦
1 28 - How Veggies are Killing You! The Truth About Eating Plants 16:04
16:04 Main Kemudian Main Kemudian Senarai Suka Disukai16:04
Main Kemudian Main Kemudian Senarai Suka DisukaiHi Mama! The first time I heard someone say that vegetables are dangerous , I laughed. Surely, this was a fad that would vanish in five minutes, right? Wellā¦ here we are, and the idea is still making the rounds, especially in the carnivore diet world. But is there any truth to it? Should you be side-eyeing your salad? In this episode, weāre diving into the claims that plants contain toxic compounds that harm your health. Weāll break down whatās real, whatās exaggerated, and why eating four cups of broccoli every three hours is (thankfully) not a real concern. From sulforaphane in broccoli to lectins in beans and oxalates in spinach, weāre looking at the big picture ā because nutrients donāt exist in isolation, and your body is pretty amazing at handling what you eat. So, before you banish veggies from your plate, join me for a well-rounded, science-backed chat. Because spoiler alert: your kale smoothie is not out to get you. š§ Hit play and letās dig in! ā------- Sources mentioned: Su X, Jiang X, Meng L, Dong X, Shen Y, Xin Y. Anticancer Activity of Sulforaphane: The Epigenetic Mechanisms and the Nrf2 Signaling Pathway. Oxid Med Cell Longev . 2018;2018:5438179. Published 2018 Jun 6. doi:10.1155/2018/5438179 Shapiro TA, Fahey JW, Dinkova-Kostova AT, et al. Safety, tolerance, and metabolism of broccoli sprout glucosinolates and isothiocyanates: a clinical phase I study. Nutr Cancer . 2006;55(1):53-62. doi:10.1207/s15327914nc5501_7 Cornblatt BS, Ye L, Dinkova-Kostova AT, et al. Preclinical and clinical evaluation of sulforaphane for chemoprevention in the breast. Carcinogenesis . 2007;28(7):1485-1490. doi:10.1093/carcin/bgm049 Ryder SD, Jacyna MR, Levi AJ, Rizzo PM, Rhodes JM. Peanut ingestion increases rectal proliferation in individuals with mucosal expression of peanut lectin receptor: study. American Gastroenterological Association. 1997 July 25; doi.org/10.1016/S0016-5085(98)70631-6 Pires AF, Marques GFO, Alencar NMN, et al. Inhibitory effect of Lonchocarpus araripensis lectin in rat acute models of inflammation. An Acad Bras Cienc . 2019;91(2):e20180991. Published 2019 Jun 19. doi:10.1590/0001-3765201920180991 Hartman TJ, Albert PS, Zhang Z, et al. Consumption of a legume-enriched, low-glycemic index diet is associated with biomarkers of insulin resistance and inflammation among men at risk for colorectal cancer. J Nutr . 2010;140(1):60-67. doi:10.3945/jn.109.114249 Vojdani A, Afar D, Vojdani E. Reaction of Lectin-Specific Antibody with Human Tissue: Possible Contributions to Autoimmunity. J Immunol Res . 2020;2020:1438957. Published 2020 Feb 11. doi:10.1155/2020/1438957 Taylor EN, Fung TT, Curhan GC. DASH-style diet associates with reduced risk for kidney stones. J Am Soc Nephrol . 2009;20(10):2253-2259. doi:10.1681/ASN.2009030276 Zhuo D, Li M, Cheng L, Zhang J, Huang H, Yao Y. A Study of Diet and Lifestyle and the Risk of Urolithiasis in 1,519 Patients in Southern China. Med Sci Monit . 2019;25:4217-4224. Published 2019 Jun 6. doi:10.12659/MSM.916703 Breslau NA, Brinkley L, Hill KD, Pak CY. Relationship of animal protein-rich diet to kidney stone formation and calcium metabolism. J Clin Endocrinol Metab . 1988;66(1):140-146. doi:10.1210/jcem-66-1-140 Yahfoufi N, Alsadi N, Jambi M, Matar C. The Immunomodulatory and Anti-Inflammatory Role of Polyphenols. Nutrients . 2018;10(11):1618. Published 2018 Nov 2. doi:10.3390/nu10111618 Ozdal T, Sela DA, Xiao J, Boyacioglu D, Chen F, Capanoglu E. The Reciprocal Interactions between Polyphenols and Gut Microbiota and Effects on Bioaccessibility. Nutrients . 2016;8(2):78. Published 2016 Feb 6. doi:10.3390/nu8020078 Westfall S, Pasinetti GM. The Gut Microbiota Links Dietary Polyphenols With Management of Psychiatric Mood Disorders. Front Neurosci . 2019;13:1196. Published 2019 Nov 5. doi:10.3389/fnins.2019.01196 Petroski W, Minich DM. Is There Such a Thing as "Anti-Nutrients"? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients . 2020;12(10):2929. Published 2020 Sep 24. doi:10.3390/nu12102929 ā------- Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost. Want to work together? Step 1: Schedule your FREE 15-minute consult here: https://www.heatherbedard.com/contact-8 Step 2: Choose your membership which includes self-paced courses and personal coaching here: https://www.heatherbedard.com/memberships Step 3: Enjoy all of the resources right at your fingertips! Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Become an HHSM Insider! https://www.heatherbedard.com/hhsminsider Follow me on social: Facebook: https://www.facebook.com/HeatherBHealth/ Instagram: https://www.instagram.com/heatherbedard/ Pinterest: https://www.pinterest.com/heatherbhealth LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvikā¦
1 27 - 5 Reasons Why You Need to Know More Than Your Doctor and Why Apathy Could Cost You Your Life 16:13
16:13 Main Kemudian Main Kemudian Senarai Suka Disukai16:13
Main Kemudian Main Kemudian Senarai Suka DisukaiHi Mamas! Todayās episode is on a topic that Iām very passionate about - the healthcare system and how it works. In this episode, Iām sharing why taking control of your health and knowing more than your doctor is so important. As a regular mom with no medical background, I had to learn how to question the system, do my own research, and make informed decisions for myself and my family. Weāre unpacking some surprising truths about how the healthcare system works, like the limited nutrition training doctors receive, how insurance companies incentivize certain treatments, and why itās okay to question recommendations. I even share some eye-opening insights about where doctors get their information (hint: itās not always as thorough as youād hope). This episode isnāt about ditching your doctorāitās about being an empowered partner in your health journey. Tune in, and letās explore how you can take charge of your care and find the truth that works for you. ā------- Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost. ā-------- Sources Mentioned Adams, Kelly M. MPH, RD; Kohlmeier, Martin MD; Zeisel, Steven H. MD, PhD. Nutrition Education in U.S. Medical Schools: Latest Update of a National Survey. Academic Medicine 85(9):p 1537-1542, September 2010. | DOI: 10.1097/ACM.0b013e3181eab71b https://www.medscape.com/viewarticle/997218#vp_3 https://veradigm.com/veradigm-news/improve-hedis-scores/ https://assets.contenthub.wolterskluwer.com/api/public/content/95c90081b93b4209bd77c3a1dc31e3db https://providers.anthem.com/docs/gpp/KY_CAID_PU_Age5COVID19Vaccine6Months.pdf?v=20220725184 ā------- Want to work together? Step 1: Schedule your FREE 15-minute consult here: https://www.heatherbedard.com/contact-8 Step 2: Choose your membership which includes self-paced courses and personal coaching here: https://www.heatherbedard.com/memberships Step 3: Enjoy all of the resources right at your fingertips! Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Become an HHSM Insider!: https://www.heatherbedard.com/hhsminsider Follow me on social: Facebook: https://www.facebook.com/HeatherBHealth/ Instagram: https://www.instagram.com/heatherbedard/ Pinterest: https://www.pinterest.com/heatherbhealth LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvikā¦
1 26 - The Secrets to Getting Your Partner Onboard with Your New Healthy Lifestyle with Special Guest Justin Bedard 27:35
27:35 Main Kemudian Main Kemudian Senarai Suka Disukai27:35
Main Kemudian Main Kemudian Senarai Suka DisukaiHi Mama! I have such a special treat for you in this episode! I asked my husband, Justin, to come on the show because I hear from so many of you that one of the biggest challenges in making health changesā whether for yourself or your kids ā is getting your spouse on board. One of our first bonding moments (before we were even dating) was tackling a 30-day no-sugar challenge together. Romantic, right? We may have broken that streak with the most indulgent brownie sundae ever, but hey, balance! In this episode, we talk about what itās like when one spouse is more health-conscious than the other, how our perspectives have changed over time, and the ways we communicate (without judgment!) when making decisions for our family. From early marriage boiled-chicken dinners (no seasoning allowed!) to finding a flexible, balanced approach, we cover it allāincluding some of the more ahem heated debates, like our very first conversation about vaccines when I was pregnant. If you and your partner have ever butted heads over food, fitness, or family health choices, this episode is for you. Weāre sharing whatās worked for us, the mindset shifts that helped us grow, and how curiosity, open-mindedness, and a little humor can go a long way in navigating these conversations. Letās dive in! ā------- Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost. Want to work together? Step 1: Schedule your FREE 15-minute consult here: https://www.heatherbedard.com/contact-8 Step 2: Choose your membership which includes self-paced courses and personal coaching here: https://www.heatherbedard.com/memberships Step 3: Enjoy all of the resources right at your fingertips! Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Subscribe to the newsletter: https://www.heatherbedard.com/ Follow me on social: Facebook: https://www.facebook.com/HeatherBHealth/ Instagram: https://www.instagram.com/heatherbedard/ Pinterest: https://www.pinterest.com/heatherbhealth LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvikā¦
1 25 - 5 Reasons Perfectionism in Healthcare is Dangerous and What You Need to Know to Be Free 15:50
15:50 Main Kemudian Main Kemudian Senarai Suka Disukai15:50
Main Kemudian Main Kemudian Senarai Suka DisukaiHey friends! š This episode is a real heart-to-heart convo with me, so grab a cup of tea, your comfiest blanket, and settle in. Today, Iām coming clean about something that has definitely been a sneaky little troublemaker in my lifeā perfectionism. Iāve been a recovering perfectionist in many areas, but I never expected it to creep into my personal health journey. Spoiler alert: it did. Weāre talking about five ways perfectionism impacts our health and why itās so dangerous ā but donāt worry, Iām also sharing the tips and truths that have helped me find peace. The bottom line? Youāre on a journey. Itās not about getting it right all the time; itās about growing in wisdom and learning to ditch the impossible standards. Letās trade perfectionism for freedom, joy, and graceāone step at a time. ā------- Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost. Want to work together? Step 1: Schedule your FREE 15-minute consult here: https://www.heatherbedard.com/contact-8 Step 2: Choose your membership which includes self-paced courses and personal coaching here: https://www.heatherbedard.com/memberships Step 3: Enjoy all of the resources right at your fingertips! Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Subscribe to the newsletter: https://www.heatherbedard.com/ Follow me on social: Facebook: https://www.facebook.com/HeatherBHealth/ Instagram: https://www.instagram.com/heatherbedard/ Pinterest: https://www.pinterest.com/heatherbhealth LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvikā¦
1 24 - 3 Truths About Adrenal Fatigue and What Your Natural Medicine Doctor isn't Telling You 14:28
14:28 Main Kemudian Main Kemudian Senarai Suka Disukai14:28
Main Kemudian Main Kemudian Senarai Suka DisukaiHey Mama! In this episode, I discuss adrenal fatigue, a term that is often used in alternative health but is frequently misunderstood. Actual adrenal fatigue, or Addisonās disease, is incredibly rare, and much of whatās being diagnosed as āadrenal fatigueā is likely something far less severeāor a completely different issue altogether. Misdiagnoses, unreliable saliva tests, and symptom lists that apply to everyone can leave you chasing solutions that may not address the root cause of your fatigue. Instead of jumping on the supplement bandwagon, I encourage you to step back and ask yourself the tough questions: Are your priorities in order? Are you taking care of your diet, sleep, and stress levels? Sometimes, the answers are more straightforward than we think, and real change comes from addressing lifestyle habits rather than relying on trendy diagnoses. If you feel stuck, donāt hesitate to seek professional helpāgo in armed with curiosity and a commitment to digging deeper. This episode is about empowering you to take charge of your health sustainably. ---------- Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health-related confidence boost. Want to work together? Step 1: Schedule your FREE 15-minute consult here: https://www.heatherbedard.com/contact-8 Step 2: Choose your membership, which includes self-paced courses and personal coaching here: https://www.heatherbedard.com/memberships Step 3: Enjoy all of the resources right at your fingertips! Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Subscribe to the newsletter: https://www.heatherbedard.com/ Follow me on social: Facebook: https://www.facebook.com/HeatherBHealth/ Instagram: https://www.instagram.com/heatherbedard/ Pinterest: https://www.pinterest.com/heatherbhealth LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvikā¦
1 23 - Organize your Pantry in 20 Minutes or Less so You Can Eat Healthy Meals 16:06
16:06 Main Kemudian Main Kemudian Senarai Suka Disukai16:06
Main Kemudian Main Kemudian Senarai Suka DisukaiHey there, friends! Todayās episode is a little different, but I promise it will set you up for success in living a healthy lifestyle. Weāre diving into something thatās been a major roadblock for me and my clients: having a pantry set up that actually sets them up for success. š„¦āØ Letās be realāif your cooking space is filled with temptation (hello, eye-level chocolate chips!) or food items that donāt support your goals, itās going to be tough to stay consistent. So, Iām sharing a simple, three-step process I call CPS : Clear, Position, and Stock. Grab a pen and pencil and letās go! ā------- Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost. Don't forget your Kitchen Staples Download ! Enjoy! Want to work together? Step 1: Schedule your FREE 15-minute consult here: https://www.heatherbedard.com/contact-8 Step 2: Choose your membership which includes self-paced courses and personal coaching here: https://www.heatherbedard.com/memberships Step 3: Enjoy all of the resources right at your fingertips! Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Subscribe to the newsletter: https://www.heatherbedard.com/ Follow me on social: Facebook: https://www.facebook.com/HeatherBHealth/ Instagram: https://www.instagram.com/heatherbedard/ Pinterest: https://www.pinterest.com/heatherbhealth LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvikā¦
1 22 - Is Coffee Good For You? The 3 Things You Should Know About Your Morning Habit 11:14
11:14 Main Kemudian Main Kemudian Senarai Suka Disukai11:14
Main Kemudian Main Kemudian Senarai Suka DisukaiHey, mamas! I am so excited about todayās episode because weāre talking about coffee! š I know a lot of you have questions about whether itās good or bad for you, and honestly, Iāve heard so many opinions about it over the years. So, I thought, why not dive into the research and clear things up together? What I Want You to Take Away: Coffee has some awesome benefits, but itās all about balance and listening to your body. If you love it, enjoy it (in moderation). If it doesnāt work for you, thatās okay too! And seriouslyādonāt count those sugar-loaded lattes as part of the ā3ā6 cupsā research. š Grab your coffee (yes, even if itās been reheated three times todayāno judgment here), and letās get into it! ā------- Studies Mentioned: Ding M, Bhupathiraju SN, Chen M, van Dam RM, Hu FB. Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis. Diabetes Care . 2014;37(2):569-586. doi:10.2337/dc13-1203 Larsson SC, Wolk A. āCoffee consumption and risk of liver cancer: a meta-analysis.ā Gastroenterology. 2007 May; 132(5): 1740-1745. Sang L, Chang B, Li X, Jiang M. āConsumption of coffee associated with reduced risk of liver cancer: a meta-analysis.ā BMC Gastroenterology. 2013 Feb; 13(34): 1-13. Discacciati A, Orsini N, Wolk A. Coffee consumption and risk of nonaggressive, aggressive and fatal prostate cancerāa doseāresponse meta-analysis. Ann Oncol. 2014 Mar; 25(3): 1635-1641. Park CH, Myung SK, Kim TY, et al. Coffee consumption and risk of prostate cancer: a meta-analysis of epidemiological studies. BJU Int. 2010 Sep; 106: 762-769. Wang A, Wang S, Zhu C, et al. Coffee and cancer risk: A meta-analysis of prospective observational studies. Sci Rep . 2016 Sep; 6(33711): 1-13. O'Keefe JH, Bhatti SK, Patil HR, DiNicolantonio JJ, Lucan SC, Lavie CJ. Effects of habitual coffee consumption on cardiometabolic disease, cardiovascular health, and all-cause mortality. J Am Coll Cardiol . 2013;62(12):1043-1051. doi:10.1016/j.jacc.2013.06.035 GarcĆa-Blanco T, DĆ”valos A, Visioli F. Tea, cocoa, coffee, and affective disorders: vicious or virtuous cycle? JAffect Disord. 2017 Dec; 15(224): 61-68. ā------- Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost. ---------- Want to work together? Step 1: Schedule your FREE 15 minute consult here: https://www.heatherbedard.com/contact-8 Step 2: Choose your membership which includes self-paced courses and personal coaching here: https://www.heatherbedard.com/memberships Step 3: Enjoy all of the resources right at your fingertips! Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Subscribe to the newsletter: https://www.heatherbedard.com/ Follow me on social: Facebook: https://www.facebook.com/HeatherBHealth/ Instagram: https://www.instagram.com/heatherbedard/ Pinterest: https://www.pinterest.com/heatherbhealth LinkedIn - https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvikā¦
1 21 - Why Fitness isnāt What You Think it is! The Truth About Working Out as a Busy Mom with Special Guest Angela Christian 33:36
33:36 Main Kemudian Main Kemudian Senarai Suka Disukai33:36
Main Kemudian Main Kemudian Senarai Suka DisukaiHi friends! I couldnāt be more excited about todayās episode because I have an incredible guest joining me ā Angela Christian! If youāve ever felt overwhelmed trying to juggle healthy habits with the chaos of everyday life, you are in for a treat. Angela is one of the most down-to-earth, inspiring people I know when it comes to making wellness work āeven when life gets busy. Angelaās not just passionate about health; sheās living proof that small, consistent changes can lead to big transformations. Sheās a mom, a fitness lover, and someone who truly understands how to balance self-care with family, work, and everything else. Hereās a sneak peek at what Angela and I unpack during our chat: š„ Meal Prep Without the Stress: Angela breaks down her favorite tips for prepping meals, from making protein the centerpiece to keeping veggies ready to go. Trust me, her approach makes meal prep feel manageableāeven fun! šļøāāļø Fitness for Real Life: Whether itās a quick workout at home or sneaking in movement during a busy day, Angelaās advice proves that staying active doesnāt have to be complicatedāit just needs to fit your life. š©āš§āš¦ Being a Role Model: As a mom, Angela opens up about how sheās leading by example, teaching her kids the importance of balance, and letting go of the mom guilt when it comes to prioritizing her health. I know that you will find this information to be relatable, inspiring, and freeing. I hope you will listen all the way through and take notes on all of the nuggets of wisdom she brings. Enjoy! ā--------- Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health inspiration. Connect with Angela Christian! Website - Two weeks of group training free! https://linktr.ee/angelachristian IG: https://www.instagram.com/coachangelac/profilecard/?igsh=MXE4NGlsZXhmeHNhNg== FB: https://www.facebook.com/share/1aEoUCWY1WcW9kEW/?mibextid=LQQJ4d ā------- Want to work together? Step 1: Schedule your FREE 15 minute consult here: https://www.heatherbedard.com/contact-8 Step 2: Choose your membership which includes self-paced courses and personal coaching here: https://www.heatherbedard.com/memberships Step 3: Enjoy all of the resources right at your fingertips! Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Subscribe to the newsletter: https://www.heatherbedard.com/ Follow me on social: Facebook - https://www.facebook.com/HeatherBHealth/ Instagram - https://www.instagram.com/heatherbedard/ Pinterest - https://www.pinterest.com/heatherbhealth LinkedIn - https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvikā¦
Hey, Mamas! š Do you have a little one diagnosed with ADHD? If so, you know the whirlwind that can come with trying to keep them calm and focused. Itās a lot, right? But guess what ā today, weāre talking about a simple (and doable!) way to make things a little easier: food! Yep, the stuff weāre already feeding our kids can actually make a difference. Who knew? šš„ In this episode, Iām sharing: The surprising connection between processed foods and ADHD symptoms (hint: sugar crashes are a big deal). A fascinating study where swapping out junk for whole foods worked wonders for kids. Why this doesnāt have to be overwhelming ā small changes can go a long way. And listen, I know life is busy. Iām not here to guilt you about what your kiddo is eating now. This is all about figuring out what works for your family, one step at a time. Weāre in this together, okay? š ā------- Studies Mentioned: Pelsser, L, Frankene J, Toorman HF et al. āEffects of a restricted elimination diet on the behaviour of children with attention-deficit hyperactivity disorder (INCA study): a randomised controlled trialā Lancet Volume 377, Issue 9764 , Pages 494-503, doi: 10.1016/S0140-6736(10)62227-1 ā------- Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost. ---------- Want to work together? Step 1: Schedule your FREE 15 minute consult here: https://www.heatherbedard.com/contact-8 Step 2: Choose your membership which includes self-paced courses and personal coaching here: https://www.heatherbedard.com/memberships Step 3: Enjoy all of the resources right at your fingertips! Letās Connect! Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ Subscribe to the newsletter: https://www.heatherbedard.com/ Follow me on social: Facebook: https://www.facebook.com/HeatherBHealth/ Instagram: https://www.instagram.com/heatherbedard/ Pinterest: https://www.pinterest.com/heatherbhealth LinkedIn: https://www.linkedin.com/in/heather-bedard-a427a8271/ Like the music? Check out https://torvikmusic.carrd.co/# Photo Cred: @derricktorvikā¦
Selamat datang ke Player FM
Player FM mengimbas laman-laman web bagi podcast berkualiti tinggi untuk anda nikmati sekarang. Ia merupakan aplikasi podcast terbaik dan berfungsi untuk Android, iPhone, dan web. Daftar untuk melaraskan langganan merentasi peranti.
Daily Deals
Player FM - Aplikasi Podcast
Pergi ke luar talian dengan aplikasi Player FM !
Pergi ke luar talian dengan aplikasi Player FM !
))
