ayurveda

HELP US SPREAD OUR POD WINGS

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From my heart to your screen,

Katie

Blending Ancient Modalities with Modern Day Health Trends

Ancient Perspectives on Modern Day Health Trends

In the modern health world, what is considered healthy or not is constantly in flux. One day eggs are good, the next day they’re bad. One day going vegan is the answer to longevity, and the next day animal fat is the key ingredient to health.

So, What the F**k are we supposed to eat??

It has become increasingly difficult and more confusing than ever to know what diet is individually appropriate. What will give us the results we want? What is suitable to maintain long term health? With the growing number of "diets", nutritionists, wellness coaches, health professionals and biohackers, everyone seems to have a different take.

It’s common for them to use language such as:

This diet will make you really healthy
You’ll live a really long time
This xy or z will make women really skinny, or will help men to build muscle & virility
If you don’t eat “this way,” you’ll suffer
Here’s the scientific proof that this nutritional approach is “right”

Of course we want to be healthy, strong, and at our ideal body weight. It’s okay to desire to look and feel well, but these types of statements can often be misleading. If we are already in a vulnerable place of feeling unwell, it’s easy to go down the Google-search rabbit hole. This can snowball into attaching yourself to a particular diet that might not actually be suitable to your specific needs or the imbalances at hand.

Perhaps one of the most unique things we can learn from the ancient teachings of Ayurveda is that there is no one standard diet. Each and every one of us has a unique constitution, lifestyle, and background and therefore what will work best for us will be highly individualized.

A good approach in determining the best meal plan that works for you is to first understand what the different diets out there are, decide what resonates with you, what the benefits are, what are the potential side effects, and then how can you fine tune the diet to be appropriate to your specific constitution. Another way to look at would be to ask the question: What would Ayurveda say?

This may sound like a lot of work, but luckily we’ve given you a head start. Keep reading to learn more about some of the most current health trends, and how using an Ayurvedic approach can lead to a more balanced plate.

Keto

The ketogenic diet is made up of eating mostly fats, a moderate amount of protein, and a very minimal amount of carbohydrates. Eating a high amount of fat and very few carbohydrates will cause your body to go into ketosis. Ketosis a metabolic state where your body burns fat instead of carbs (or glucose) for fuel. This can be very beneficial for certain types of bodies. Especially if it is applied as a short term protocol or in cyclical manner.

Who would benefit from a ketogenic diet?

If you are insulin sensitive, struggling with high levels of inflammation caused by the “standard American diet” (that is if you are eating high amounts of white sugar and flour), or if you’re looking for a quick reset and you can tolerate high amounts of fat and protein this diet could be helpful. It’s interesting to note that the ketogenic diet was actually developed as a treatment for epilepsy in 1921 by Dr. Russel Wilder, MD, of the Mayo Clinic. He and his team determined that this particular diet could stop seizures and also slow the rapid growth of a lethal brain tumor. This shows that eating in the ketogenic style is and should be used as a therapeutic treatment and not as a long-term plan.

Who is it not suitable for?

If you are undergoing any type of extreme stress, extreme Vata imbalance, or hormonal issues (thyroid regulation or menstrual irregularities) this diet can have some serious negative long-term effects including mood disorders, increased cortisol levels, and it can even lead to weight gain. So, it’s best if this diet is approached with caution, especially for women. As women, we need a certain amount of carbohydrates to produce enough estrogen in order to keep our cycles regular. As Lara Briden, Doctor of Naturopathic medicine, points out in her findings, in a clinical trial on the ketogenic diet for women, 45 percent of the female participants lost their periods within six months.

What would Ayurveda say? The ketogenic diet may have some benefits and could be used as a short-term treatment for some, but too much fat and too much animal protein is hard on your digestive system. We know that animal protein takes longer for the body to digest therefore it sits in your gut longer creating more TAMAS that the body has to deal with later. Going full Keto is similar to carnivore-heavy diets, focusing on consuming large amounts of meat with little to no grains, legumes, or fruit. In Ancient Ayurveda, grains, legumes, and fruit are actually more Sattvic and are the foods that are essential to creating health and balance.

Whole 30

The Whole 30 diet is somewhat similar to a ketogenic approach, but not quite as extreme with the limited carb intake. The diet consists of eating meat, seafood, eggs, vegetables, fruit, and fats. While eliminating foods such as dairy, sugar (including natural sweeteners & alcohol), all grains, and legumes. The idea is that you will only be consuming whole and unprocessed foods.

Who would benefit from this diet?

If applied short term the Whole 30 diet is suitable and especially appropriate for someone who is insulin sensitive (that is if you didn’t go overboard with the fruit) or if you are targeting certain health goals.

What would Ayurveda say?

Similarly to the ketogenic diet, it may be beneficial to some and could be used as a short term treatment, but again too much fat and too much animal protein is hard on your digestive system. Ayurveda is also a big proponent of utilizing all the food groups. Any time we completely eliminate multiple food groups for long periods of time you could be setting yourself up for more imbalance.

Veganism

Eating a vegan diet is the complete abstinence from all animal products. The idea is that you are 100% plant based: No dairy, meat, eggs, or any other animal products are permitted. Veganism is often a popular dietary approach in the Yoga community due to the ethical reasons of Ahimsa (non-violence).

Who would benefit from this diet?

Anyone who is consuming meat from the US industrial farming industry would highly benefit from this diet. If you are unsure where your meat products are coming from chances are it is best to avoid them. The current industrial meat industry is having detrimental effects to the environment, to our digestion, our cardiovascular health, joint health, and is the root cause of many other inflammatory diseases. Adapting a vegan diet would also be beneficial for anyone experiencing high levels of inflammation or extreme Pitta disorders.

What would Ayurveda Say?

Similar to all the diets mentioned, whenever you completely eliminate a food group it’s possible you may experience more imbalance. One of Ayurveda’s key ingredients for medicine happens to be an animal product: ghee. Ghee is suitable for all the doshas. It helps to assist in digestion, it keeps your organs and your joints lubricated, it aids in healthy skin, and has many other beneficial properties. There are also many nutrients missing from a vegan diet that would then need to be supplemented if this diet were applied. These nutrients include:

- zinc
- iodine
- vitamin A
- iron
- vitamin D
- vitamin K2
- coenzyme Q10
- choline
- Omega 3
- vitamin B2
- vitamin B6
- vitamin B12

So, while there are some people that may benefit from a vegan diet, unfortunately many of us perform better by adding a small amount of high quality animal protein to our diets. Additionally, in reference to the ethical reasoning for eating a plant-based diet we can best understand this by looking to the Hindu philosophy of Ahimsa - nonharming.

How we can practice Ahimsa in our day to day life has so much to do with feeling healthy, clear, and whole. In order to show up as our best selves, this could mean that we need to incorporate animal products into our diets at certain times of the year in order to maintain balance. His Holiness the Dalai Lama, who probably teaches and lives most in the philosophy of Ahimsa has recently adopted the utilization of meat into his diet. Perhaps the best way to approach Ahimsa is NOT with hard and fast dietary rules, but with the question - “How can I do the least amount of harm?” And, “How can I contribute to care-taking the earth/sustainability with my food choices.”

Our diet is truly at it’s best when we are able to eat food in a way that makes it medicine, and promotes a healthy ecology for us all.

Conclusion

For many of us in the health and food world, what we eat can often be so intertwined with how we identify ourselves. This can become especially dangerous when the diet we may identify with is no longer serving us. What I have found to be the most helpful is to avoided extremes, be gentle with yourself when discovering what foods are and aren’t contributing to your overall well-being.

Try to keep in mind that your food should be your medicine. Michael Pollan, a famous journalist and food writer truly said it best, "Eat food. Not too much. Mostly plants." Everyone is unique and therefore the foods they choose to eat should be unique to their specific needs. Read scientific articles, but be your own scientist. Try an elimination diet to see how certain foods affect you, don’t be too dogmatic, and allow yourself to flow with the fluctuations of life: the seasons, the moons, and your own internal tides that are constantly in flux.

Some other takeaways:

If you are feeling overwhelmed, work with a health professional/a food coach to help you determine what diet is best for you.
When choosing which grains and legumes to consume it’s always best to choose organic, local, and wild when possible. It’s also important to soak grains & legumes and take care in cooking them properly.
Be especially cautious when buying animal products. Make sure what you are choosing is coming from a good source: organic, grass fed, local, or wild-caught when choosing fish.
Be kind to yourself, practice surrender in order to listen to what your body may be asking of you.
Avoid over criticizing other sister’s food choices. We can never know the path of another. Food is our medicine.
No matter what foods you are eating, try to eat with joy and gratitude. Our mental and emotional state has far more sway than we know over our physical state. Happiness and thanksgiving increases your body’s ability to digest anything.

Learn how to heal yourself
with Ayurveda

How to Keep a Healthy Belly During the Holidays

The holiday season is a wonderful time, but let’s face it, it can also be super stressful, physically taxing, and can leave us with that post-holiday belly bloat. Ugh !

There is nothing worse than starting the new year with your digestion in a funk. When you’re not able to digest your food you're not able to digest your life either, and when we can’t digest our life things start to get really gunked up. This can lead to a number of problems like disturbed sleep, mood disorders, hormonal imbalances, adrenal fatigue, weight gain, and many other unwanted winter-time stressors.

So, how do you create EASE during the holidays?!

Stoke that digestive fire (Agni)! Cultivating strong Agni pre-holiday season will have tremendous benefits during the festive season and the months to follow. In order to keep your Agni strong do what you can to create ease on your digestive system and lower the intake of anything that is more toxic or inflammatory. Another key element for maintaining easeful digestion is eliminating any stressors that may be causing adrenal upset. Your adrenal glands play a huge role in regulating your stress levels. They help to regulate your blood sugar, your blood pressure, help you burn fat and protein, and they also determine how you react to stress.

Here are some helpful tips to eliminate stress and help you prepare a strong digestive fire pre-holiday feasting:

*Mung bean cleanse (pre and/or post holiday) - leading up to the holidays (and also after the holidays) can be a great time to eat a more simplified diet. A kitchari (ayurvedic mung bean) cleanse helps to clear away any excess sludge in the body, it strengthens your digestion, and will leave you feeling light and clear as you go into the family and eating frenzy. It’s also an appropriate cleanse to do during the cooler months because you aren’t depriving yourself of foods, but rather eating enough food that is warm, nourishing, AND cleansing. This is also a perfect cleansing protocol to do at any time of the year, especially for the working woman who needs to be fueled throughout the day! A mung bean cleanse can help to keep your vata balanced and will give you loads of energy for all the events on your holiday calendar.

*Tulsi-Ginger tea - This is a great tea to help keep you calm while also aiding in digestion. Ayurveda’s “Holy Basil” is an all around beautiful tea to soothe your mind, boost your immunity, and calm your belly. I love the addition of ginger in this tea for the added “debloating” effect that it has. Try using this in between meals while you are out of your normal routine and watch how it creates more stability in your mood and in your tummy.

*Float Tank- This could be a hard one to find, but Float Tank spas are popping up all over the place and if you’re lucky there might just be one located near your holiday destination. A float tank is a sensory deprivation tank that is filled with water and epsom salts. It is meant to be a meditative experience helping to reduce external stimulation and create ease on your neurotransmitters. It can be extremely helpful when we are traveling, out of our normal routine, or if we are just looking for a targeted way to unwind. You could even suggest doing this as a family event! If a float tank isn’t available, try adding some time for some sort of mindfulness and meditation practice. This will help you to stay present and enjoy each moment through the holiday season.

*Take a walk with the family before/after meals- The holidays are all about togetherness, but this doesn’t mean that togetherness always has to happen lounging on the couch. Of course wintertime is a great season for rest, but it’s just as important to expose yourself to the elements and move your body as it is to relax. Doing some form of exercise in the open air to fuel your lungs and stretch your body will keep you from sinking into that holiday slump. It’s also a wonderful way to have more intimate moments with the people you love.

*Try to stay away from dairy- It can be difficult to keep to our healthy eating habits when we travel great distances and visit people that may not have our same dietary needs. Please be gentle with yourself no matter what you’re eating (your mind plays a huge role in your digestion). However, if you can limit the amount of dairy you take in this holiday season it will significantly aide your digestive system. Dairy is often overused ingredient in holiday cooking. Even if you normally do okay with dairy, it is still best avoided during the times when excess Kapha can start to clog up your digestive tract. So, maybe this means you politely pass on the heavy whipped cream and gravy.

Or, take your digestive enzyme and choose the dairy dish that you just can’t pass up! 🙂

*Take it easy on the alcohol- I know that alcohol can sometimes help to ease the tension that may come from stressful holiday gatherings, conversations, or family members you don’t quite tolerate as well, but it’s not always the best choice. When misused alcohol can make you feel worse. It also slows down your metabolism and wrecks your digestive fire. If you do decide to drink try to drink moderately, drink lots of water in between, and maybe try adding in some supplements for additional support. Activated coconut charcoal, vitamin C, and digestive enzymes will help aid in your liver’s ability to detoxify the alcohol. It’s also best if you can try to have your last drink earlier in the evening and the next morning add a dash of celtic salt to your water to help replenish any minerals you might have lost.

*Hack your sleep: Getting plenty of rest is so important for the body’s ability to repair itself. This is crucial during the times when we are overloading our system with different foods. It’s not always easy to sleep outside the comforts of your own bed, but I’ve found that earplugs and a face mask can really help in keeping my sleep consistent. Try using some essential oils like lavender, geranium, frankincense, and cypress to lead you into a more restful state. I love adding these essential oils to a carrier oil like sesame or coconut oil for a little self massage pre-bedtime. My favorite oil to use is the Vata Balancing Massage Oil from Banyan Botanical.

*Bring your non-negotiables with you! For me whenever I travel I have to bring a few essential items that I know will help keep me close to my routine and will also help to keep me sane. These items include my morning beverage (right now it’s matcha green tea with oat milk), triphala for healthy digestion, heavy amounts of leafy greens (a green liver powder works great), and my essential oils for body love! I also find it crucial to bring my stash of supplements. I may look a little cookey on the plane, but if it works, it’s coming with!

Supplements We Love

Triphala - Shakti School insiders get 10% off at Banyan! Use promo code SHAKTI10

Oil of Oregano (for immunity)

Maca - Chaste Berry - Ashwagandha powder (healthy hormone balance)

Lipotropic Complex (liver support)

Quinton Water (mineral replenish/post drinking remedy)

Digestive Enzymes

Nordic Naturals DHA Algae

Thorne Vitamin D3 + K2

Kettle & Fire Bone Broth (digestive aid)

Oils:

Transdermal Samadhi Roll on Set

Banyan Vata Balancing Oil

Essential Oils: Frankincense, Geranium, Lavender, Cypress, and Eucalyptus.

Ep. 62 Don’t Work for Free with Chef Meredith Klein

One of our Ayurveda School teachers Meredith Klein shares her experience of being asked to work a big job in LA for free. We discuss being a woman entrepreneur and why it’s discouraging to be asked for free labor or advice.

In this episode we discuss:

~Working for exposure or for free

~Women in entrepreneurship

~Valuing the time and wisdom of women

~Why energy must flow otherwise there will be friction

~An exchange of value

~Exposure meme

~Being asked for free advice and “brain picking”

~How Meredith got her start in her career

~Meredith’s book: Kitchen Ritual

~Meredith’s website pranaful.com

~Marie Forleo's video on 'Brain Picking' request

~Less than 2 months to get into 2020 Ayurveda School! We’re filling up

Or Subscribe on iTunes

This episode is sponsored by the Ahara Ghee family! They churn their butter in small batches. Use promocode GHEESPOT at checkout for $5 off your order.

Learn more:

HELP US SPREAD OUR POD WINGS

This show is a passion project that I produce for the love of sharing. If you enjoy this show and want a free and easy way to help it grow, the most effective way you can help is to:

Subscribe to the show by clicking “subscribe” in iTunes
Write us a review in iTunes
Share this show with one friend right now!

From my heart to your screen,

Katie

The Pumpkin Pie You Want To Eat

The Sugar Timeline, celebratory events, and why we eat more when we’re together
(Recipe included)

The Holidays can be frustrating when it comes to making healthy food choices.

This should be a special time of year when your energy is centered around celebration, togetherness, and joy and where the focus is to spend quality time with the people you love most. Instead it often includes frustration around food decision making, and the fear of uneasy digestion. On Thanksgiving especially, it's common knowledge that we overeat and typically we overeat sugar.

In North America (and all around the globe) the use of sweets in celebratory events has been a historical tradition. Though the cultivation of sugar dates back to 8,000BC, we see the use of sugar in celebratory event as early as 2,400 BC (!) where there is evidence of beekeeping and the collection honey for honey cakes found at a religious temples near present day Cairo, Egypt. (Hippocrates Health Institute-The Sugar Timeline)

We also see this in the Hindu/Yoga tradition where bringing sweets to the temple as an offering to the God’s is commonly practiced. Traditionally, before industrial sugar cane manufacturing, sweets were more of a luxury item and were considered “Sattvic,” or pure. Of course, this is in reference to sugar in the form of dates and honey which aren’t nearly as taxing on the body as the chemically refined sugar we most commonly use today. As sugar cane evolved into the chemically refined substance that we know all too well now, it became more accessible and affordable and unfortunately we see a direct correlation to the rise of Alzheimer's, diabetes and obesity. Instead of sugar being used a sacred treat, or offering, it became readily available to everyone, all the time, in unnatural states and in absurd quantities.

So, how do we go back to making sugar sacred?

It all comes back to eating whole foods and preparing food at home. For most Americans, having access to healthy ingredients and the time to prepare food at home is a luxury. If we all made an effort to only eat sugar when we could prepare our own sweet treats, it would likely lead to much healthier options (no matter if you’re cooking with white sugar or not). The act of cooking for others truly is sacred and the Thanksgiving holiday is a perfect time to make food that is celebratory, healthy, and sweet.

What about when it comes to overeating?

It’s interesting to note that a food study in the Journal of the Academy of Nutrition and Dietetics in 2013 concluded that people tend to eat more calorically dense food and more volumes of food—depending on the information they’re given about what other people are eating. Similarly, the same study showed that we even synchronize our bites, the same way we subconsciously mirror someone else’s posture or body language, without ever realizing it. Simply becoming aware of this fact is enough to make you think differently and possibly act differently when you sit down at the Thanksgiving table. If you are able to be more aware when you’re eating it not only will help you to make more thoughtful choices about your meal, but it could actually help those you are eating with to make more thoughtful choices about what they are eating as well.

Now, let’s go back to celebrating.

Now that we’ve established that we all love the occasional sweet treat and we want to celebrate with some sort of sacred sugary dessert, it’s important to choose something that is still balanced and nourishing, not something that is loaded with white flour & white sugar. This is especially important when you want your energy to be sustained through those long evening chats with cousin Kristie. So, how can we be sure a healthy option shows up to the Thanksgiving table? Bring it yourself!

If you want your family to be blown away, show up to the holiday dinner party with this amazing (and healthy) Pumpkin Pie ! ! ! It’s not going to spike your blood sugar, it’s going to make everyone in the room happy, and eating it might even be a sacred act.

The Pumpkin Pie You Want To Eat

For the Crust:

2 cups pitted dates
2 cups raw nuts (I used half pecans, half walnuts)
1/4 cup unsweetened coconut flakes
1 tbsp of coconut oil
1/2 tsp pumpkin pie spice
½ tsp cinnamon
A dash of salt

For the Filling :

2 cans of pumpkin puree
½ cup of cashews (previously soaked)
1/4 cup melted coconut oil
3-5 tablespoons maple syrup
1 teaspoon cinnamon
1/2 teaspoon each of nutmeg, ginger and cloves
pinch sea salt
1/2 tsp vanilla extract

Directions:

For the crust: pulse the nuts & coconut flakes in a food processor until they're crumbs, add the dates and the remaining ingredients and process until it begins to stick together. Press into a pie dish and put in the fridge (or freezer) to harden.

For the filling: blend all of the ingredients until smooth, adding however much of the spices you like. Pour into your crust and freeze overnight until it's set. The next day transfer to the fridge to let it thaw out. Take it out of the refrigerator 15-20 min prior to serving.

*Top with your favorite homemade whipped cream!

(It’s best to use an organic Grass-Fed Heavy whipping cream or you can try this recipe below for a vegan coconut whipped cream).

Vegan Coconut Whipped Cream:

1 can coconut cream or full fat coconut milk (Cream tends to work better)

3 TBSP of organic powdered sugar (optional)

1 tsp vanilla extract

*Place the can of coconut cream into the refrigerator and leave it there overnight

*The next day, take it out and carefully open it

*Scoop out only the cream into the bowl of an electric mixer, leaving the coconut water behind.

*Start with a slow speed and gradually increase speed until you achieve a whipped cream consistency

*Once you have whipped cream consistency, Add your powdered sugar and vanilla

*Whisk again until it’s mixed in !

Enjoy !

Balancing Vata for Fall

As we shift into fall we are leaving the Pitta season and entering into the Vata season.

The Vata element is associated with air and ether. It functions as movement and energy, and seasonally it is the time of year when the atmosphere is dry, cool, and rough (windy).

It is easy to see how Vata presents itself if we look at what is happening in nature (especially those of us that live in a four season climate). The cool air begins to dry the leaves making them brittle and rough and eventually they fall. These qualities translate to our own inner climate as well. Often with the rise of Vata our skin can become more dry and rough, our hair and nails more brittle, and it is not uncommon that our digestion and immunity may suffer. The sometimes erratic nature of the Vata element can also make our minds feel more scattered, disrupt our sleep, and even contribute to unwanted mood swings.

So, how do we avoid the usual struggles of fall?

Balancing Vata can be simple if we are diligent about balancing our system as a whole. This means we have to look to not only our diet but, exercise, self care and lifestyle habits as well.

Diet:

Favor more warm or cooked foods
Add more healthy fats like ghee, avocado oil, olive oil, and coconut oil to your dishes
Spice things up with more warming spices: black pepper, cumin, ginger, mustard seed, cayenne, and cinnamon
Eat more tubers! Pumpkin, beets, Sweet potatoes, and all types of other hardy winter squash
Drink more warming teas in between meals
Make golden mama milk
Add soups or stews into your weekly meal routine

Exercise:

Walk more and run less
Favor resistance training over cardio loading
Gentle yoga and meditation

Self Care:

Take a sauna break !
Make self oil massage a daily ritual
Read a book by the fire

Lifestyle:

Wake up and go to bed at the same time every day (vata craves routine for balance)
Try not to overdo it with too many social obligations
Take more time to pause throughout the day and observe your breath

Ep. 52 Interview with Ragaia Belovarac, Founder of Blue Sage Ayurveda

Ragaia is a Clinical Ayurvedic Specialist, Panchakarma Specialist, and Founder of Blue Sage Ayurveda. In this episode I get to interview one of my favorite teachers and people in the Ayurveda community.

In this episode we discuss:

~Ahara Ghee’s recipes! Use promocode GHEESPOT at checkout for $5 off your order.

~How Ragaia found Ayurveda during his healing journey

~What is Ayurveda and Ayurvedic living?

~Elemental theory

~The connection between elemental theory and shamanic & pagan roots

~The role of self-care and self-love in Ayurveda

~Presence as a self-care practice

~The balance of the feminine-masculine polarity in healing

~Ayurveda as an evolving living science

~Approaching spiritual practices from other cultures

~Ragaia & Katie’s respective morning routine

~Ragaia’s desert island Ayurveda list

~Our daily living as a wheel of manifestation

~Ragaia’s Panchakarma center Blue Sage Ayurveda

~Interested in Ayurveda school? Book a free coaching call with Amaury here

Or Subscribe on iTunes

This episode is sponsored by the Ahara Ghee family! They churn their butter in small batches. Use promocode GHEESPOT at checkout for $5 off your order.

Learn more:

HELP US SPREAD OUR POD WINGS

This show is a passion project that I produce for the love of sharing. If you enjoy this show and want a free and easy way to help it grow, the most effective way you can help is to:

Subscribe to the show by clicking “subscribe” in iTunes
Write us a review in iTunes
Share this show with one friend right now!

From my heart to your screen,

Katie

Ep. 50 Sex, Lover and Becoming Your Ecstatic Self

Everyday ecstasy for the everyday woman! Let’s dive in together.

In this episode I discuss:

~ApotheKary’s MACA Root

~How coming together as women allows us to live the life we love

~Where the word and concept of Ecstasy comes from

~What does it mean to stand outside oneself?

~The One thing that the whole world is permeated by

~A women’s health is linked to how satisfied she is

~The discernment of the spiritual journey

~Get my FREE Divine Feminine Ayurveda Mini-Course!

~Interested in Ayurveda school? Book a free coaching call with Amaury here

Or Subscribe on iTunes

We love our lady biz friends at ApotheKary! Their a DC based small-batch Ayurvedically inspired shop. Our discount code is GHEESPOT10 for 10% off.

Learn more:

HELP US SPREAD OUR POD WINGS

This show is a passion project that I produce for the love of sharing. If you enjoy this show and want a free and easy way to help it grow, the most effective way you can help is to:

Subscribe to the show by clicking “subscribe” in iTunes
Write us a review in iTunes
Share this show with one friend right now!