Are you having trouble losing weight or not sure how you gained weight? If you eat only 200 calories extra per day, which is less than a nutrition bar, shake, hamburger, cookie, pudding, steak etc- over the course of a year, you will gain about 21 lbs extra. By eating less you are doing more. What if you cut out just one single thing per day and did not eat that one thing?
Food for thought. Be a better version of yourself. Live Functionised!!!!
Hey everyone, and welcome! Let’s get started by covering the basics: What is fermentation? Fermentation is the process of breaking down organic substances by introducing yeast or bacteria. When fermentation happens in your body, it’s part of a metabolic process that produces chemical changes through the actions of enzymes. In biochemistry, fermentation is defined as the extraction of energy from carbohydrates in the absence of oxygen. Microorganisms survive by using the carbohydrates you eat (sugar, glucose) for energy and fuel. This process breaks down sugar into acid and alcohol, making it more nutritious and preserving it to be stored for longer without spoiling. The break-down process provides foods with the enzymes required for digestion. Essentially, when a food is fermented, it’s broken down—similarly to the way it would be in your gut—before anyone’s even consumed it. Since the Neolithic age, people have been fermenting foods, way before the benefits of the fermentation process were understood. Some common foods that use the fermentation process include sourdough bread, wine, cheese, kombucha, sauerkraut, and kimchi. Three types of fermentation that people use to ferment their foods let’s take a look. This type of fermentation happens when yeast strains and bacteria convert starches or sugars into lactic acid. Lactic acid bacteria are vital to producing and preserving inexpensive, wholesome foods, which has been extremely important for feeding impoverished cultures. The lactic acid fermentation method makes foods like sauerkraut, pickles, kimchi, yogurt, and sourdough bread. In this type of fermentation, yeast breaks down the molecules in starch or sugar and turns it into alcohol and carbon dioxide molecules. This type of fermentation creates wine and beer. Vodka is also made from the fermentation of grains or potatoes. Starches and sugars from grains and fruit ferment into sour-tasting vinegar and condiments to make things like apple cider vinegar, wine vinegar, and kombucha. Both play a role in healthy digestion, but they aren’t quite the same thing. Probiotics are defined as the “good” (hence the “pro”) bacteria in our gastrointestinal tract. In order to be called a probiotic, the food or supplement has to yield a health benefit to the person consuming it. Fermented foods are not as regulated. They don’t have to meet any standards and can contain both good and bad bacteria. The bottom line is this: including fermented foods into your diet is NOT the same as taking a probiotic. Have you ever taken a probiotic? Your microbiome is like a rainforest, with multiple species of bacteria, yeasts, and enzymes living together. When you have a healthy balance of yeast and bacteria in your gut, fermented foods are fine to eat because they feed the majority of good bacteria and yeast. Health benefits of probiotic-rich fermented foods can enhance the gut biome by improving digestion and boosting the immune system. Why? Because the fermentation process creates an environment that allows certain good bacteria to multiply quickly. This process produces enzymes and nutrients along with prebiotics, which feeds the probiotics that already exist in your gut (the good bacteria) and makes them stronger. If you have an imbalanced gut, however, then the fermented foods you eat can feed the bad bacteria, create an overpopulation, and cause more problems. Not only will fermented foods help your digestive tract, but they could improve your mental health too! Your gut and brain have a close relationship, known in the medical field as the gut-brain axis. Ninety percent of our serotonin (the “happiness hormone”) is produced in the gut. This is a widely-studied connection, and there is always research coming out about how the foods we eat can affect our mental health. If you live with mental issues like anxiety or depression, staying up to date with research in this field could improve your overall health and quality of life. When choosing pickled, fermented veggies at the store, make sure that the jar or package says “raw and unpasteurized” or “lacto-fermented.” That way, you know that the good bacteria are still alive and ready to populate your gut. Kombucha is made from a SCOBY (symbiotic colony of bacteria and yeast) mixed with sweetened tea. It’s been around for over 2,000 years and is beloved for its B vitamins, probiotic bacteria, and tangy flavor. Check out this easy recipe to keep the fermented goods flowing at home: https://bit.ly/31Tsnrb Pickling and fermenting are sometimes confused with each other but are distinctly different. The pickling process preserves food in a brine (salt or salty water) or an acid (like vinegar). The lacto-fermentation process preserves food with bacteria, without the use of milk! Here’s a recipe to make your own lacto-fermented veggies: https://bit.ly/3gFnoOT Stack these veggies in sandwiches, toss them in salads, chop them up and fold them into spreads and dips, or just munch on them as a snack! Whip up some sauerkraut to have on hand when you want a salty-sour boost to your meal: https://bit.ly/2VYrZ6W Great on hotdogs, sandwiches, potatoes, and so much more! What’s your favorite way to eat sauerkraut? Miso is made from fermented soybeans and is packed with yummy salty flavor that can be used for much more than miso soup! Grab a tub next time you’re at the store and try some of these recipes: https://bit.ly/2ADWtnx Beet Kvass is a fermented beverage with many uses including cocktails, vinaigrettes, and even on its own. It’s got an earthy flavor and a bit of fizziness: https://bit.ly/ 2VXhq4b FODMAP: fermentable oligosaccharides, disaccharides, monosaccharides, and polyols – refers to foods that contain carbohydrates that are fermented more rapidly in the gut and can, therefore, cause more rapid gas production. If you suffer from issues like bloating or gas, eating foods that are high in FODMAP can make your symptoms worse. If you have a gut issue, try and limit your intake of fermented foods until you restore a healthy balance of good bacteria in your gut. Start with small amounts and cut back if you feel any discomfort. We’ve covered a lot of ground! Does anyone have questions they’d like to ask or other tips to share? The following have been referred to in the making of today’s event: Info about Fermented Foods: https://www.amymyersmd.com/article/fermented-foods/ https://www.mindbodygreen.com/0-5634/12-Ways-Fermented-Foods-Heal-Your-Body-Mind.html https://www.mindbodygreen.com/articles/best-fermented-foods-list https://www.masterclass.com/articles/what-is-fermentation-learn-about-the-3-different-types-of-fermentation-and-6-tips-for-homemade-fermentation#what-is fermentation Fermented Foods on Low FODMAP: https://irritablebowelsyndrome.net/food/fermented-foods-low-fodmap-diet/ https://www.fodmapformula.com/understanding-fermentation-low-fodmap-diet/ https://www.ibsfree.net/news/2014/4/24/fermentation-and-fodmaps IBS Food Triggers: https://www.news-medical.net/health/Irritable-Bowel-Syndrome-(IBS)-Food-Triggers.aspx Recipes: https://www.thekitchn.com/how-to-make-beet-kvass-cooking-lessons-from-the-kitchn-193756 https://www.thekitchn.com/recipe-ginger-kombucha-drink-recipes-from-the-kitchn-206552#post-recipe-11281 https://www.thekitchn.com/how-to-make-homemade-sauerkraut-in-a-mason-jar-193124 Thank you all so much for spending your time with me today! I hope that you’ve all learned some valuable information about fermented foods! If you have any questions, comments, or concerns, please don’t hesitate to contact me. I’m here for you! [cta]
Why Cooking Yourself Will Save Your Health
The NEED for a
Brain-Based Approach ➢ Stress is the most pervasive malady of our time and has been called the “silent killer.” ➢ Up to 90% of all illness is related to stress (National Institutes of Health) ➢ Stress may not be felt as “stress.” Rather, it goes straight to the body, affecting its weakest points. How is Your Brain Coping? ➢ Too much fight-or- flight activity without corresponding rest and relaxation is what distress is all about. ➢ The 21st Century is fast becoming the century of Super- Stress ➢ Thus, the need for BrainTap The Most Dangerous Epidemic ➢ All forms of stress are in reality brain stress. ➢ Prolonged brain stress causes a sympathetic parasympathetic imbalance, creating a neurological cascade of events, which puts us in a Sympathetic Survival Syndrome. ➢ More than 2 billion people worldwide are now suffering from brain-based health challenges. NeuroSensory Algorithms Strategic Mind Messaging Binaural Beats Isochroni c Tones Neuro Acoustic Harmonics Auricular Therapy Relaxation Response for Pleasure and Achievement Positive Mind Messages Un-resourceful State (Lower Frequency) Stress, fear, frustration, anxiety, anger No access to resources Reactionary state Resourceful State (Higher Frequency) Calm, focused, happy Full access to resources Good decision-making state Positive Mind Messages ➢ Circumstances don’t determine stress levels ➢ Thoughts, beliefs and actions do! ➢ Brain-Based Wellness is about enhancing thoughts, beliefs and actions 6 Steps to Brain-Based Wellness Step # 1 - Dissociation Elimination of Fear Step #2 - Association Resource States Step #3 - Flow States Being in the Moment Step #4 - Future Pacing Co-Creating Step #5 Sorting Polarities Tuning into Your Highest Intention Step #6 Acting “As if” Being the Change Technology ➢ Channels precise frequencies of light and sound into the brain ➢ The optic nerve picks up the light pulses, even with your eyes closed, while the pulsating audio frequencies synchronize the hemispheres of the brain ➢ Your body synchronizes with this pattern, creating the relaxation response Four Primary Brainwave Frequencies BETA = Re-ACT-ionary ALPHA = Intuitive THETA = Inventive DELTA = Other-than-Conscious Reaching Higher States of Consciousness Neuro-chemical Levels After BrainTap 11% Increase in Norepine phrine Levels 21% Increase in Serotonin Levels 25% Increase in Beta Endorphin Levels Source: Neurochemical responses to Cranial Electrical Stimulation and Photo-Stimulated Wave Synchronization by Dr. Rodger K. Cady and Dr. Norman Shealy of the Forrest Institute of Professional Psychology, Springfield Missouri, 1990 Brain-Based Wellness ➢ Works to eliminate unwanted habits, behaviors and thought patterns ➢ Helps create positive new “ingrained habits.” ➢ Creates resourceful states ➢ Imprints goals in the other than-conscious mind. ➢ Provides positive mental rehearsal Brain-Based Wellness ➢ Reverses the fight-or-flight effect ➢ Helps return the body to homeostasis ➢ Enhances neuro-chemistry ➢ Balances the hemispheres of the brain ➢ Improves sleep, vitality & energy ➢ Boosts the immune system ➢ A key component in disease prevention, anti-aging and wellness
Why Small Health Goals Will Make You Fail
The Physical Transformation 00:28 It all came out of bone density research. When Dr. John Jaquish was developing his first invention, he noticed that as they were applying pressure to bone mass, they had to align bones on the axis. This is the axis of the humerus bone, where you need to basically squeeze the bone from end to end and shorten it to trigger growth. 1:45 Dr. Jacquish is the only person in the world who had the data that really shows that weightlifting is really not that great of a stimulus. Hence, the reason why he wrote his book Weightlifting Is A Waste Of Time. About the book - Weightlifting is a Waste of Time 2:30 One of the big premise points is that people don't really get what they want out of fitness. I know a lot of people who have been involved in fitness for years. 3:21 In statistics, the leanest top 1 percentile of males in the United States is 10.9 percent body fat. It is highly unimpressive. This is about using calipers. 4:18 What we need is a variable weight, like variable resistance. We already had bands training but I realized that the magnitude that is required to deliver the appropriate force of a human body. If you grab the band and throw around your back with the appropriate tension you will break your wrist. You really need to have a second ground to stand on. 9:08 Coincidentally, the Miami Heat wanted to use the X3 product and they exclusively used it. There are professional athletes now that uses the X3 technology. Paradigm Shifts to understand the science behind dumbbells and barbells 10:02 Cardio is great if you want to be a marathon runner, if you want to run long distances, and use a small amount of energy to do so. With cardio you'll get better at running marathons. If your goal is losing body fat, cardio is one of the worst things to do. 10:28 Cardio chronically raise cortisol levels. Cortisol sacrifices muscle tissue, and protects body fat, meaning it keeps you fatter as long as possible. 11:19 Do things that are going to encourage a leaner physique in a more muscular physique course. One of the ways to get leaner is to become more muscular so your percentage of lean mass goes up and sometime the fat mass goes downs because it’s a percentage. 12:20 There is a myth that a muscular people have bad cardiovascular fitness, no. We lose our oxygenation very quickly. Why? Because our muscles are bigger they draw more blood. Why do X3 work so much differently than any type of barbell or dumbbell when it comes to improving strength and decreasing injury? 13:55 X3 is really set up to do this right for every movement. What you want to focus is in the weaker positions where the bones are the least axial information. The back of a chest press, where the elbow is, that's the weaker position. And then as you extend your arms, that becomes a more powerful position. When it’s a weak position, you're contracting very little muscle, and you're really overloading the joint 14:49 Peter quit being a medical doctor so he could show people a better way to healthy nutrition and exercise. He says he don’t really like weight training because it overloads joints and underloads muscle. And so he does a lot of other activities some cardio and some are more of like hit training. 15:28 The solution is lighter weight where joint is compromised and extremely high weight where the joint is optimized. 16: Would you ever utilize X3 with multiple sets? 18:05 When you do X3 sessions you are unable to make the target muscles function after you’re done. That is because it's such a deep level of exhaustion. But the human body, when given variable resistance, does blood flow restriction on its own. Because you're not able to lock out and you don't rest at the bottom. So use constant tension. And with constant tension, plus the variable resistance, it keeps blood from entering or exiting the muscle. 19:33 X3 is just hard everywhere you are. So you just keep moving. There is no resting. You're just getting pounded by extremely heavy weight. And it's relative to the position that you're in. So if you keep from getting blood flow into those target muscles, you're having a hypoxic moment that creates the positive effects of blood flow restriction. 23:40 X3 is far heavier and safer approach to stimulating strength and gaining muscle mass. 25:03 Muscle mass can be maintained. Like I know a few former NFL guys who have all kinds of joints pain and they get to a point where they can take the muscle to fatigue and do regular lifting. If you do 50 reps with 135, you’d probable not gonna lose much muscle mass. You’re still going the fatigue. 29:15 Lot of individuals not trying to beat up in yoga by any means. They believe that they can get stronger by doing yoga. Its been advocated, documented in Netflix recently that if you want tot get stronger, you want to build muscle you do yoga and you become healthy for the rest of your life. Insights on Stretching Before Physical Activity 31:20 Stretching before physical activity turns muscles off. Stretching after you work out is a different story. It's not really a range of motion thing. It's getting blood into the muscle thing. Calcium Supplement 34:21 Calcium is the only mineral your body self regulates. You eat more of it, your body gets rid of more of the old calcium because it's got new coming in. But also, the body has a storage mechanism. So calcium is primarily what your physical structure is made out of your bone. There is 12 other minerals that are in there too, but it's primarily calcium. 35:00 When somebody hits menopause, they start losing calcium. When they take the supplement, it forces them to lose calcium even faster, though they have the same amount in the blood, they are forcing it out of the bone. 35:30 Give your body a reason to use calcium. And then you don’t have to worry about how much your body are consuming if there much there you just want to make sure it is going into the right address as in not going into kidney stones. It’s another problem if you get too much calcium supplements. How OsteoStrong Work? 36:24 The robotic arm of OsteoStrong puts you in a position where you would naturally absorb high impact forces (i.e. For the upper extremities, 120 angle and the back of the hand in line with the clavicle so when you trip and fall, that’s exactly how you protect yourself) 36:57 Dr. John and his team are trying to identify where you would naturally absorb high impact forces and then allow you to self-load in those positions and create as much force as possible while you're looking at what you've done in previous sessions. 38:15 It also started when Dr. John wanted to help and treat osteoporosis of a family member. He decided to build an impact emulation device, or series of devices. That’s really where it came from. It became robotic and really fancy when it was working, for her mother’s bone density in 18 months. 43:54 People don’t really understand what a scientific study is really intended to do. Here’s the test we ran and here are the results of that test. 49:40 There is no one impervious to oxalates. So all plants have oxalates, it’s a low grade poison, its an inflammatory that contributes to a lot of weakness the vegans have as well they are not getting any quality sources of protein. Proteins vs. Amino Acid 57:48 Essential Amino acids have to be made correctly. They have to be made via fermentation. I know people take a lot of essential amino acids even in high volume they gain nothing because, essential amino acids they were made incorrectly. 58:06 The only reason you are taking supplementation is to give your body the best. You are trying to get some chemical nutrients in your body and there is a lot of these things that wants refined. 59:48 The way to make these amino acids correctly is publicly available information. If somebody knows how to read the patents and read the clinical data that has been collected. This formulation is a cancer free to prevent muscle wasting. 1:03:15 People don’t use to get to eat at the beginning of the day, they just had coffee and go to work. People should eat breakfast in the morning. But people have a trouble eating breakfast in the morning. 1:06:10 There is a limit on how much you can absorb amino acids in a day. The equivalent of 1 gram per pound of body weight is the recommended daily intake of amino acid in a day. Work out Soreness 1:08:55 Soreness is from muscle damage, muscle damage is inversely related to growth. So the more sore you are, the less you're going to grow. 1:09:49 In those periods that you are sore and you haven’t really adapted those movements or the activation pattern, you are not going to grow at all. Because, the protein synthesis that is happening is the repair of the old tissue. Its only one that is done and then you get another stimuli that you can induce the growth effect. Key Quotes 57:30-57:46 “Don’t cut corners on nutrient you are giving your body. Give your body the best. Don’t buy your dinner from the hotdog lamps at the gas station.” 1:01:03 - 1:01:10 “It does not matter how much you eat in one sitting as long as its been in a 24-hour period.” 1:02:47 – 1:02:50 “Breakfast is the most important meal of the day.” 1:07:30-1:07:33 “Keto diet or Ketogenesis is not a diet, it is a state of the body.” Purchase the Wall Street Journal Best Selling book, Weightlifting is a Waste of Time: So is Cardio by Dr. John Jaquish. To know more about Dr. Jaquish visit the website at https://www.jaquishbiomedical.com
Success is a given. We can successfully fail or we can successfully achieve. Whether we choose to succeed or fail is our choice and our choice alone. No external factor can dictate our desire to succeed. No external factor can dictate our determination to commitment.
Strength and Conditioning Coaching with Angelo Gingerelli
The internet is the best and the worst thing. The best thing is it gives us room to meet wonderful people who share with us the information they have. In today’s episode of the Functionised podcast, we have Angelo Gingerelli joining us. Angelo is a strength and conditioning coach at Seton Hall. His duties at Seton Hall include all aspects of training and conditioning for the Baseball, Men’s and Women’s Soccer, Volleyball, Swimming & Diving, Cross Country and Men’s and Women’s Golf teams. Also, he is an author. His book will be available in the bookstores soon. Angelo will share his journey to becoming a coach. He will share some nuggets of wisdom essential for anyone who wants to join strength and condition training. Do you have a child who would love to joining strength and conditional coaching? According to our guest, the child needs to establish an excellent academic background since it will help them understand how the body works. Also, having good knowledge of the sports medicine language makes it easy for the kid to build relationships with clients. Perhaps as a parent, you have wondered how you can get your child training at an advanced level. Your answers lie in this episode. Angelo will talk in-depth about strength and conditional training for kids. Have you been thinking of joining CrossFit? Being hurt is the last thing you would want to happen to you, and to avoid the injuries, you need to make sure you have a proper foundation training, and you do the basic movements well. Many people argue that weightlifting makes runners slow. Could it be true? Angelo is of a different opinion. He believes that weightlifting should never make a runner slow if training is correctly done. Angelo has the best tips if you are a distance athletic runner wondering how you can remain in the optimal zone and continue to get better without injuries. Many athletes use dietary supplements as part of their daily routine. According to Angelo, supplements are not mandatory unless you need them. He advocates you eat good food most of the time, drink plenty of water, and get plenty of sleep. If you’re doing that and you’re still unable to progress for whatever reason, see a nutritionist and get blood work done to see what’s lacking in your body. If you are an endurance athlete looking to transition into resistance training, this episode is for you. Angelo will spill the beans on how to go about it. Also, find out how you have a shredded body and still be in the cross country team. Are you ready to hear and learn more about strength and conditional training? Listen in to this episode. Key Talking Points of the Episode:
[0:54] Angelo’s initial thoughts and impression on Fit Lab [03:26] How did Angelo become a strength coach? [06:51] If there is a kid who wants to join strength and conditioning training, where do they start? [09:13] How do some of the untrained people get hurt in CrossFit? [10:21] Is cross fit the most well-rounded sport? [12:13] What is the difference between Michael Vick and other athletes? [15:06] Maturity in athletes [17:32] Difference between the perception of strength and reality of strength [20:22] Does weightlifting make runners slow? [27:44] Differences between endurance athletes and just strength athletes. Would Angelo say some actual differences are only in the mindset? [31:28] How does Angelo help distance athletic runners remain at an optimal zone where they continue to get better and not get hurt? [36:30] What is fascia, and how does it affect our bodies? [38:22] How can parents get their children to do some advanced training from a young age? [41:03] If somebody is an endurance athlete, how would Angelo transition them into incorporating some type of resistance training? [45:36] Does Angelo do explosive movements when it comes to endurance athletes and runners, or is it mostly dumbbells, bands, and body weight? [47:59] What supplements does Angelo recommend for endurance athletes? [49:54] How does one balance being big-bodied and shredded and still be in the cross country team? [51:22] Angelo’s book: When is it coming out? Key Quotes from the Episode: “If you attain something by pretending to be something you’re not, you’re going to be as miserable if you didn’t attain it.” “Be you, but be the best you “you” can be.” “More isn’t always better. Recovery is important and having time within your runs is important.” “I want to finish a marathon, sprinting, hugging my wife, taking pictures and feeling like a million bucks. I don’t want to be dragging and crawling across the finish line. I don’t want to feel like any 10 days recovering ice bath.” “CrossFit is good if you got a good foundation of training and you can do the basic movements well.” “Relationships are very important. Keep in touch with as many people as you can.” “The internet is the best and the worst thing. The best thing is guys like us can meet each other and we’re right down the road.” Connect with Angelo Gingerelli: Email: angelogingerelli@gmail.com
Understanding Mental Strength and Peak Performance with Christian Straka
Physical strength will take you to the start line, but you need to have the mental strength for you to get to the finish line. Many people ranging from athletes to entrepreneurs, lack mental strength. Which is why most people fall before they can get to their best days. In this episode of the Functionised Podcast, we have Christian Straka joining us. Christian is a mental coach. Have you heard someone sharing their evolution story on a podcast, and you think it can only happen in a movie scene? Christian takes us through his evolution journey to help us understand how he joined the mental coaching sphere. Also, he will be talking to us about mental strength and mediation. If you have a goal that you want to achieve, but at some point, you feel like you cannot make it, this podcast is for you. Key Talking Points of the Episode:
[01:45] How long has Christian been practicing meditation, and how important is mediation in our lives? [04:11] How can Christian help someone who is a level or two below the level of extreme success to achieving greater than they want versus grasping for it all the time? [04:18] What is the mental training paradox, and how does it work? [08:04] Where can one start when it comes to mental games as an individual or a company? [11:02] According to Christian, what is the right balance between being well rounded and finding what works for you? [14:06] When is the right time to pursue something different from what you have been doing? E.g., getting a new mental coach. [17:05] Basic steps that Christian utilizes to help individuals get over fear [27:06] Does an alpha mindset always wins? [30:53] Are there generational differences when it comes to the mental the games? [36:06] What causes athletes’ performance to fall as they age? [40:58] A brief history of Christian Straka’s evolution [53:11] Get in touch with Christian Straka Key Quotes from the Episode: “Extreme high performers find the time to better themselves.” “If you do too many things at the same time, it is not going to work. You need to follow a plan that is systematic and well thought out.” “Fear is a basic emotion that is essential for survival.” “Do whatever it takes, no matter how ridiculous it is as long as it is safe. You are going to do it because you want it that much.” “Your mind does what you have trained it to do.” Connect with Christian Straka for Mental Coaching: Website Personal website Resources mentioned in the Podcast’s Episode: Altered Traits-Richard J. Davidson
Over five years ago, the mad scientist Jim Goetz saw a movie and thought, "what if we did it this way instead"? With the support of his friends, family and colleagues, Keto Size Me was born. Dr. Michael Brandon will consume for 30 days his caloric requirements...in hamburger patties...from Burger King. This equates to 20 burgers per day. He may drink only water during this time. Physical, mental, and cognitive markers have been tested and will be retested along the way and experts in the fields of nutrition and human physiology will be included. This monumental film will rock and shock the world! Everything you once thought was good, may not be. What you once thought was bad, may be good.
Find out as Jim Goetz and Dr. Mike Brandon pursue and unveil the Keto Size Me Movie! Join the mad scientist Jim Goetz, Dr. Mike, Ryan Duddy (the film guy), Athena Goetz (photos) and Ming (Comic Book Men) for this AMAZING podcast!!!! www.functionised.com/keto.html FB: @Functionised IG: @Functionised |
We really appreciate your interest and support of the podcast. We know life is busy, but if you are inclined to give the show a rating on Apple Podcasts/iTunes or your favored podcast provider, we would greatly appreciate it. This is how shows rise up the rankings and attract more listeners!
|
all rights reserved copyright 2020 to present
|
Privacy Notice |