Shows
Holistic Health BitesSuperhero Organ: LiverSend us a textIn this episode, we delve into the often overlooked but vital organ, the liver. We explore the liver's location, size, and its myriad of functions, which go far beyond detoxification to include digestion, metabolism, blood sugar regulation, and maintaining a healthy gut microbiome. The episode highlights the challenges to liver health posed by modern lifestyle choices, including exposure to toxins, chemicals, and the overuse of medications. For show notes and additional information: https://healthylifewithandrea.com/blog/9297/superhero-organ-liverReady to address the cause of your health cha...2025-01-2007 minHolistic Health BitesFoundations over Fancy - the Boring StuffSend us a textThe episode of the Holistic Health Bites podcast with Functional Nutritionist Andrea Nicholson highlights the fundamental aspects of achieving optimal metabolic health by focusing on essential habits rather than complex solutions. Important practices discussed include proper eating hygiene, which emphasizes mindful eating, thorough chewing, and avoiding distractions to enhance digestion and nutrient absorption. Additionally, the episode underscores the significance of quality sleep, explaining how poor sleep hygiene impacts various health metrics and provides tips for creating a conducive sleep environment.Another critical element is the exposure to sunlight, which facilitates circadian...2024-10-1417 minHolistic Health BitesChoosing Quality SupplementsSend us a textThe supplement industry is a vast, nearly $200 billion global market that varies widely in quality, benefit, and risks. While supplements can significantly aid in achieving health goals such as improving fitness, rebalancing nutrient deficiencies, and eliminating harmful microbes, they are not a cure-all solution. It's crucial to use them strategically and aim to reduce dependence on them over time.Choosing the right supplements is essential, as low-quality products can be ineffective or even harmful. Consumer-grade supplements, often found in local stores and online, may contain proprietary blends, synthetic nutrients, fillers, and...2024-08-2607 minHolistic Health Bites*REWIND* Living a Fasting Lifestyle with Gin StephensSend us a textThis is another flashback week, sharing some of the most popular episodes from the first 2 years of this show. This was by far the most popular interview episode featuring multi-best selling author Gin Stephens talking all about intermittent fasting and her latest book. Have a topic request? Email me: andrea@healthylifewithandrea.comReady to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtual, so you don't need to live...2024-07-2945 minHolistic Health Bites*Rewind* Prediabetes Signs and CausesSend us a textThe podcast is officially 2 years old TODAY! We've covered a lot of topics on this show. In honor of the anniversary, I'm bringing back some of the most popular episodes you may have missed. Show notes: In this episode, we dive into the critical topic of prediabetes, exploring its signs, causes, and the underlying mechanisms of blood sugar and insulin. Prediabetes, a condition of insulin resistance, often goes unnoticed for years before blood sugar levels start to rise. Shockingly, over 50% of the U.S. adult population is affected by diabetes or...2024-07-2216 min
EnergyMD PodcastUnderstanding ME/CFS and Long COVID: Causes, Symptoms, and Solutions with Andrea Nicholson, BCHN and Evan H. Hirsch, MDIn this episode, Andrea Nicholson, along with Evan Hirsch explore the causes, symptoms, and solutions for ME/CFS and Long COVID. Andrea is a Board Certified in Holistic Nutrition, a certified Nutrition Therapist Master, and a level 3 Restorative Wellness Practitioner, shares her expertise in low-carb nutrition therapy. Her practice is entirely virtual and based out of Parker, CO. Andrea and Evan chat about the challenges of chronic fatigue and Long COVID, pointing out how lifestyle factors and toxins play a big role. Evan emphasizes that fixing the root causes is key to beating chronic fatigue...2024-05-2235 minHolistic Health BitesThe Two Faces of KetoSend us a textIn this episode we’re going to break down why this particular style of eating has so much controversy. People seem to either LOVE or HATE the keto diet, based on a variety of reasons. The ketogenic diet has been around for over 100 years...so it's not just a recent weight loss craze. In this episode I also mentioned that I'm doing a personal Metabolic Reset Challenge and I've invited everyone to join me! If you want to join or have questions, send me an email: andrea@health...2024-05-0607 minEnergyMD PodcastFats, Heart Disease and Energy with Andrea Nicholson, BCHNIn this episode, Andrea Nicholson, BCHN together with Evan Hirsch, talk about Fats, Heart Disease and Energy. Andrea transitioned from crime scene investigator to functional health investigator after solving her own health challenges with insulin resistance, chronic constipation, and advancing heart disease. Today, she uses those same investigative skills with her clients to identify and solve underlying health challenges associated with insulin resistance and metabolic health. Andrea is Board Certified in Holistic Nutrition, a certified Nutrition Therapist Master, a level 3 Restorative Wellness Practitioner, and has completed several continuing education courses in low-carb nutrition therapy practices...2024-04-2548 minHolistic Health BitesGlucose-Ketone IndexSend us a textOn this episode of the Holistic Health Bites podcast, Functional Nutritionist Andrea Nicholson explains the Glucose-Ketone Index. The Glucose-Ketone Index (GKI) presents a valuable tool for monitoring metabolic health by measuring the ratio of blood sugar to blood ketones, offering insights into one's energy production mechanisms. This index underscores the misconception that the body needs dietary carbohydrates to maintain adequate blood sugar levels, pointing out the body's innate ability to produce glucose from non-carbohydrate sources. It highlights the processes of gluconeogenesis, which allows the body to create new glucose, thus negating t...2024-04-0814 minHolistic Health BitesPostpartum Metabolic Health with Dr Brandy CummingsSend us a textIn this episode of the Holistic Health Bites podcast, functional nutritionist Andrea Nicholson hosted Dr. Brandy Cummings, a specialist in pregnancy, postpartum conditions, and the impacts of metabolic health. Dr. Brandy shared insights into the crucial role of environmental medicine in postpartum support, drawing from her personal health challenges, including a harrowing two-year battle with mold illness and its repercussions on fertility. This experience significantly shaped her approach to patient care, emphasizing the need for environmental cleanliness and the importance of metabolic health in postpartum recovery.Dr. Brandy highlighted the significance...2024-03-1136 minHolistic Health BitesHolistic Health and Toxin Removal with Chelsie WardSend us a textChelsie, a nurse and toxin expert shared her personal journey into the holistic healing space and emphasized the importance of removing toxins from our bodies. She also discussed strategies for transitioning to non-toxic products and ways to clean up and replace common household cleaning supplies with safer alternatives. Andrea and Chelsie also discussed detoxing off toxins from the body and the presence of toxins in the body and how it affects a person's health. To connect with Chelsea: Free Metabolic Guide: https://chelsieward.com/metabolic-guide 28 Day Detox Program: https://che...2024-01-2934 minHolistic Health BitesSolving Infertility with Susan FoxSend us a textFunctional Nutritionist Andrea Nicholson and Dr Susan Fox discussed the topic of fertility, with Susan sharing her story and expertise. They explored lifestyle factors affecting fertility, the dangers of environmental toxins, and the importance of physical activity and sleep. They emphasized the role of self-reflection, mindfulness, and supportive relationships in maintaining healthy habits. Susan advised seeking a specialist for fertility issues and stressed the importance of identifying physiological imbalances. They concluded by discussing prenatal care and the need for targeted use of supplements. To connect with Susan:susan@drsusanfox.com2024-01-2241 minHolistic Health BitesOptimizing Health in 2024Send us a textI want to take a few minutes to help you identify the missing puzzle pieces that might be causing your current health struggles, whether it's with weight, energy, joint pain, headaches, digestive issues, or anything else.For full show notes and information, click here. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtual, so you don't need to live near me. 2023-12-2509 minHolistic Health BitesDisrupting Psychiatry with Dr Fred MossSend us a textOn this episode, I am interviewing long time physician and Psychiatrist Dr. Fred Moss. Dr Moss shares his journey to becoming a psychiatrist and his ultimate transition from pharmaceutical interventions to lifestyle and community based interventions. For full show notes and info, click here. To connect with Dr Fred:drfred360.com welcometohumanity.netReady to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is enti...2023-12-1848 minHolistic Health BitesLiving an Intermittent Fasting Lifestyle with Gin StephensSend us a textOn this episode of the Holistic Health Bites podcast I was joined by multiple best selling author Gin Stephens. Gin has written several books on living a healthy lifestyle by incorporating intermittent fasting. She has a brand new book coming out December 26th that gives a simple, 28 day, day-by-day plan to incorporate intermittent fasting into your life. Preorder Gin's new book 28 Day Fast Start, available December 26Join Gin's 28 Day Fast Start challenge starting January 4 at ginstephens.comCheck out all of Gin's intermittent fasting resources at ginstephen.com2023-12-1144 minHolistic Health BitesFatty LiverSend us a textMost of us have heard of fatty liver being associated with alcoholism or consumption of large quantities of alcohol. But this isn’t the only cause of fatty liver. The vast majority of fatty liver cases today are not related to alcohol consumption, but rather due to metabolic changes in the liver (and throughout the body). This is referred to as Non-Alcoholic Fatty Liver Disease or Metabolic Associated Fatty Liver Disease.Fatty liver is not the result of obesity and isn't found only in those who are obese. NAFLD is associated with i...2023-12-0406 minHolistic Health BitesA Cancer Journey with Dr Melissa GrosbollSend us a textA cancer journey with Dr MelissaOn this episode of the Holistic Health Bites podcast, I am joined by Dr. Melissa Grosboll, a retired chiropractor and cancer survivor. On this episode, she shares her journey of receiving a breast cancer diagnosis and her subsequent research into exercise for cancer. She explains the importance of tailoring exercise programs for individuals going through different types of cancer treatments and the need for accountability and guidance in order to safely and effectively recover. We discussed the importance of mindset and taking control o...2023-11-2742 minHolistic Health BitesNutritional KetosisSend us a textBenefits and Uses in Prediabetes, Type 2 Diabetes, and Insulin Resistance Conditions38 million people have diabetes. That’s 1 out of 10 people. Half of those people don’t know it. 98 million people have prediabetes. That’s 1 of our 3 people! 80% of those people don’t know it. These conditions are costing us $413 billion dollars in medical costs and lost work and wages. These people are 60% more likely to die early. Losing weight is nearly impossible with these conditions. Risks of blindness, kidney failure, heart...2023-11-2011 minHolistic Health BitesHolistic Approaches to Autoimmunity with Susie DaySend us a textIn the latest episode on Holistic Health Bites podcast, I had the pleasure of chatting with Susie Day about her inspiring journey with rheumatoid arthritis and her quest for alternative treatments. Susie shared her transformative experience of eliminating dairy from her diet, practicing mindfulness, and incorporating energy medicine and essential oils. These changes not only brought about improvements in her symptoms but also positively impacted her overall well-being.Susie and I discussed the benefits she found in cutting out specific foods like dairy, gluten, and sugar, highlighting how it can significantly...2023-11-1335 minHolistic Health BitesCarb Cycling Uses and BenefitsSend us a textMetabolic health requires consideration for eating enough, without eating too much as both ends of the spectrum will interfere with proper cellular energy production. Within eating enough, but not too much, comes WHAT to eat. Today we’re discussing one strategy that works really well for a lot of my clients - especially those who struggle to give up entire food groups or tend to feel restricted if too many things are taken out. This strategy is carb cycling. Ready to address the cause...2023-11-0608 minHolistic Health BitesConventional plus Holistic Healthcare with Charis SederbergSend us a textCharis, a former nurse, shares her journey from working in conventional healthcare to embracing a holistic approach. She discovered her passion for nursing while caring for her grandmother with cancer and later pursued further education in nutrition therapy to address her own health challenges, leading her to help others in their healing journeys.Charis shared the value of her background as a nurse in providing a holistic perspective to her clients and how she sees the tide shifting in the conventional medical system, recognizing the power of holistic approaches. W...2023-10-3038 minHolistic Health BitesCoconut Oil - is it good or bad?Send us a textCoconut oil is not exempt from all of the controversy in nutrition - one week you’ll hear all the amazing benefits, the next week you’ll hear that it’s terrible for you and will cause all sorts of health problems. What should you believe? On this episode we’re going to break it down. For full show notes and information, click here. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy...2023-10-2308 minHolistic Health BitesIntegrative Sports Medicine with Dr. Dustin VaughanSend us a textIn this episode, I am joined by Dr. Dustin Vaughan - former firefighter turned Integrative Sports Medicine Practitioner and Acupuncturist. In this episode he shares details about how to prevent injuries, the importance of physical fitness, and how his treatment methods help recover optimal function after injuries. For full show notes and information: click here.Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtual, so you don...2023-10-1627 minHolistic Health BitesAll Things ProteinSend us a textProtein is a hotly debated topic - too much is bad, you need more, you need plant based, no you need animal based…what should you do? Protein is vital to health. There are 20 amino acids that make up proteins. 9 must be obtained from food because we cannot make them. This makes them essential. When we consume protein, our digestive system breaks them down into the individual amino acids that can be used to make new proteins inside the body. Protein isn’t just about muscles, but also hormones, enzymes...2023-10-0909 minHolistic Health BitesBuilding Healthy Habits with Nate SlegerSend us a textNate, a former personal trainer, transitioned his focus from fitness to psychology and habits, aiming to support individuals in their pursuit of lasting health changes. Together, we explored the profound shift from merely chasing a number on the scale to prioritizing the development of healthy habits. We discussed our favorite resources and recommended books on habit formation while emphasizing the importance of continuous learning and remaining open to new ideas for our personal growth.Throughout our discussion, we stressed the significance of immersing oneself in a positive environment and taking small...2023-10-0234 minHolistic Health BitesLeaky Gut, Fatty Liver and FructoseSend us a text Today, we are talking about leaky gut, fatty liver, and FRUCTOSE. These may seem like totally independent health challenges, but a study published in the Journal of Nutritional Biochemistry shows the direct link! We’ve all heard and can see that the rates of obesity have dramatically increased over the last several decades…but what you can’t see is the incidence of type 2 diabetes, non-alcoholic fatty liver disease, and other metabolic syndromes. For full show notes and information, click here. Ready to address...2023-09-2508 minHolistic Health BitesAyurvedic Practices with Meghna MistrySend us a textIn this episode, Andrea interviews Meghna Mistry. Andrea and Meghna delved into the core principles of Ayurveda and how it distinguishes itself from Western medicine. They highlighted that Ayurveda takes a holistic approach to health, focusing on the balance of doshas, or energy types, within the body. Treatments often include herbal remedies and lifestyle modifications aimed at restoring this balance. Meghna further elaborated on how Ayurveda pays close attention to digestion and its subsequent effects on different bodily tissues like the skin, identified common mistakes that can lead to dosha imbalances and not l...2023-09-1828 minHolistic Health BitesBlood Sugar Matters Even Without DiabetesSend us a textMost of us have heard of blood sugar…and likely because you know someone who has type 2 diabetes, type 1 diabetes, or struggles with hypoglycemia (or low blood sugar). We all have sugar in our blood to varying levels based on what we’ve just eaten, how active we are, what type of activity we’re undergoing, and what else is happening inside our bodies - like fighting infections or dealing with stress.When your blood sugar is not controlled, it can be too high or too low - both of which are unh...2023-09-1117 minHolistic Health BitesGut Healing with Kaytee HadleySend us a textJoin me in this captivating episode as I sit down with Kaytee, a functional medicine dietitian, who candidly shares her personal journey of battling chronic GI symptoms and mental health issues. Together, we explore the profound connection between gut health and mental well-being, unveiling how this realization drove Kaytee to become a passionate advocate for those who are told they have no choice but to live with their health issues.In our insightful conversation, we dive into the significance of seeking root causes rather than merely managing symptoms, highlighting the limitations...2023-09-0443 minHolistic Health BitesIs Fasting Healthy?Send us a textToday, we are talking about fasting. We’re going to talk about what it is, what it is not, bust some myths, discuss some benefits and risks, who should NOT fast, who could benefit from fasting…all the things! For full show notes and information, click here. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtual, so you don't need to live near me. 2023-08-2813 minHolistic Health BitesEmpowering Women's Health and Wellness with Amie LongmireSend us a textIn this episode, Amie Longmire shares her remarkable journey of surviving a traumatic accident and the challenges she encountered while advocating for her own health as a woman. Together we delve into the importance of asking tough questions, seeking answers, and taking an active role in one's healthcare journey.Discover the transformative healing benefits of Reiki and how it can aid in processing trauma. Listen as we stress the significance of tuning in to the messages our bodies send us and practicing self-compassion during times of emotional distress.Throughout...2023-08-2139 minHolistic Health BitesElevated LDL on a Low Carb Diet - are Statins Helpful?Send us a textToday, we are talking about statins…and specifically an article that was published discussing the use of statins for those with high LDL cholesterol on a low carbohydrate diet. This was published in the Journal Current Opinion in Endocrinology, Diabetes, and Obesity by David Diamond, Ben Bikman, and Paul Mason. To read the publication directly, click here. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtua...2023-08-1420 minHolistic Health BitesEmbracing Cellular Healing with Heather CresonSend us a textIn this episode, I am joined by special guest Heather Creson. Join us in this enlightening podcast episode as Heather, an experienced massage therapist and bodyworker, shares her insights on the significance of delving beyond surface symptoms to address the root causes of pain and illness. Heather emphasizes the importance of cellular healing, shedding light on three essential aspects: waste elimination, stress regulation, and enhanced nutrient delivery to cells.In a captivating conversation, Andrea and Heather explore the vital role of the lymphatic system and how it can become s...2023-08-0727 minHolistic Health BitesBenefits, Risks, and My Thoughts on Drugs Like OzempicSend us a textThe news has been filled with reports of benefits and risks of the new drugs for weight loss and type 2 diabetes. There are glowing reports and scary reports coming out - with opinions on all sides. In this episode, I'm breaking down some of the reported benefits, risks, and sharing my thoughts on these new drugs. For full show notes and information, click here. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with...2023-07-3108 minHolistic Health BitesSpiritual Healing for Chronic Disease with Nicole StarbuckSend us a textTrue holistic healing involves prioritizing both the physical and the emotional/spiritual side. In this episode of the Holistic Health Bites podcast, I am joined by Nicole Starbuck who is sharing information about her own journey with spiritual healing for chronic disease and some great information on how you can create your own healing practice. To learn more about Nicole Starbuck:https://www.auracleacademy.com/https://www.instagram.com/nicole.starbuck/https://www.facebook.com/groups/auracleacademy For full show notes and information, click here....2023-07-2437 minHolistic Health BitesStrategies for Overcoming Sugar CravingsSend us a textIn this episode, we are discussing how to overcome sugar cravings and balance your blood sugar. Sugar...that sweet, irresistible, and addicting substance, is at the root of countless health issues. From weight gain and metabolic dysfunction to cognitive decline and inflammation, sugar can be a formidable opponent in the battle for optimal health. Click here for full show notes and information. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with...2023-07-1707 minHolistic Health BitesThe Power of Functional Lab TestingSend us a textToday, we're going to delve into the world of functional lab testing – what it is, why it matters, and how it differs from conventional lab testing. We'll talk about reference ranges versus optimal ranges, how results review sessions vary from functional to conventional providers, and the types of information you can gather from these types of tests. Unfortunately, many of the functional tests aren't covered by insurance because they're not used to diagnose disease. If you're looking for a more comprehensive look at what's going on inside your body and a detai...2023-07-1008 minHolistic Health BitesPersonalized Nutrition for Metabolic HealthSend us a textPersonalizing your nutrition is vital for optimal metabolic health and weight maintenance. There is no one perfect approach that fits everyone since each individual has unique needs and preferences when it comes to food. By customizing your eating plan, you can discover the secret to long-term success. Today we are diving into the various factors that play a role in personalizing nutrition, such as identifying your personal carbohydrate threshold, determining meal frequency and timing, and considering other factors to find the perfect eating plan for you.For full show n...2023-07-0314 minHolistic Health BitesStrategies for Supporting Liver Health and DetoxificationSend us a textMost of us know that the liver is used in detoxification…but did you also know that this vital organ is responsible for a lot of your metabolism, digestion, nutrient synthesis, and nutrient storage? Sadly, our modern lifestyles, highly processed foods, and exposure to toxins can place a burden on the liver, affecting its ability to perform optimally. In this episode, we will explore strategies for supporting liver health and detoxification to promote overall well-being. We will discuss nutrition tips, herbal and supplement recommendations, hydration, exercise, sleep, stress management, toxi...2023-06-2615 minHolistic Health BitesThe Role of Probiotics in Gut Health and Immune FunctionSend us a textToday, we have a valuable topic of the role of probiotics in gut health and immune function. Before we jump into the specifics, let's start with the basics. What are probiotics? Well, probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits to the host. They are often referred to as "good bacteria" because of their positive impact on our overall health.For full show notes, links, and recommendations, click here.Ready to address the cause o...2023-06-1907 minHolistic Health BitesVery Low Carbohydrate vs DASH DietSend us a textIn this episode we are discussing a recent study on different dietary strategies.This study was published in the journal Annals of Family Medicine in May 2023 titled “Comparing Very Low Carbohydrate vs DASH Diets for Overweight or Obese Adults with Hypertension and Prediabetes or Type 2 Diabetes: A Randomized Trial”. For many years now the DASH diet has been revered for its ability to help lower blood pressure. DASH actually stands for the Dietary Approaches to Stop Hypertension - pretty compelling, right? It has been shown to work in many studies. However, that doe...2023-06-1207 minHolistic Health BitesWhen Conventional Treatment Goes WrongSend us a textOn this episode, I'm sharing the story of a new client who came to me after feeling totally failed by the medical system. His story is a powerful testament to the importance of exploring alternatives beyond conventional medicine, if that model isn't serving you.This client had been struggling with type 2 diabetes, hypertension, and excessive weight, weighing over 340 lbs. His doctor had prescribed multiple medications, including insulin, glipizide and metformin. However, instead of finding relief, he experienced troubling side effects. Metformin caused chronic diarrhea, while insulin led to further weight gain.2023-06-0509 minHolistic Health BitesTrauma, Grief, and Stress with Jenny RobbinsSend us a textOn this episode, I'm joined by Psychotherapist Jenny Robbins who is sharing her wisdom on techniques for recognizing and working through stress, trauma, and grief. These are topics that affect us all, whether we recognize it or not. It doesn't have to be related to death, abuse, or physical injury. It can be a thought in your head, a witnessed event, or even a worry about something. Listen to this episode to learn more about types of trauma, grief and stress you may not know about as well as multiple modalities for...2023-05-2946 minHolistic Health BitesUnleashing your Wellness PotentialSend us a textToday, we’re talking about one difference maker for those who are successful in achieving their health goals.We live in an age where information is readily available at our fingertips. A quick internet search can yield countless articles, videos, podcasts, books and expert opinions on any health topic imaginable. It's easy to become overwhelmed and confused by the sheer volume of information out there. But here's the truth: in most cases, you don't need more information; what you truly need is accountability, support, and guidance.Re...2023-05-2207 minHolistic Health BitesEvaluating Health ClaimsSend us a textToday we are going to be talking about how to evaluate health claims that you may see in magazine or newspaper articles, social media, or even mainstream media. This conversation is designed to help you navigate through the flood of health information out there - much of which is conflicting and confusing. For full show notes and information, click here.Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtual, so...2023-05-1509 minHolistic Health BitesImportance of Stomach AcidSend us a textToday we will be discussing the importance of adequate stomach acid.Stomach acid plays a crucial role in digestive health and our immune system. In this episode, we will discuss the symptoms associated with low stomach acid, the medications that are prescribed to reduce acid, the downsides to reducing acid in the stomach, and strategies for improving stomach acid levels.For full show notes, click here. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with me...2023-05-0808 minHolistic Health BitesFunctional Lab Tests Your Doctor Won't RunSend us a textToday we’re talking about functional lab testing that your doctor likely knows nothing about or would likely never order.In this episode, we're talking all about the most common basic panels your conventional medical provider will usually run and 10 tests that many functional practitioners, like myself, will run for improved information gathering and far earlier detection of imbalances. I'll also briefly mention a few more specialized tests that aren't recommended for the masses, but may be very beneficial for specific clients. To learn more about the work...2023-05-0116 minHolistic Health BitesNutritional Genetics with Christina SandersSend us a textOn this episode, I'm talking with Nutrition & Genetics Expert, Christina Sanders of Nutrition NP. She is sharing her insights about the benefits of using genetic testing when dialing in nutrition and lifestyle protocols. She shares information about the different types of genetic panels and the benefits that can be gained from using this type of testing. For full show notes and information, click here. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with me2023-04-2440 minHolistic Health BitesGut dysfunctions outside of the gutSend us a textToday we are talking more about digestion and some of the dysfunctions that can occur outside of the digestive system that cause digestive symptoms like diarrhea, constipation, bloating, gas, heartburn, and upset stomach. For full show notes and information, click here.Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtual, so you don't need to live near me. 2023-04-1711 minHolistic Health BitesGut-Brain ConnectionSend us a textToday we are talking all about the gut-brain connection.As many of us already know, the gut and the brain are closely connected, and what happens in one can affect the other. In fact, it's not just a metaphor when we say we have a "gut feeling" about something, or we "feel butterflies" in our stomachs when we're nervous or excited. The gut and brain are developed from the same tissue line in early embryonic development. They are actually two ends of the same system! For full show notes, cl...2023-04-1007 minHolistic Health BitesNutrition Therapy for Addiction Recovery with Kelly MillerSend us a textOn today's episode I'm talking with Nutrition Therapist and Addiction Recovery Specialist Kelly Miller. She's sharing details about just how important nutrition and healthy lifestyle habits are to the recovery process. Check out Kelly's information here.For full show notes or to watch this episode's video, click here.Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtual, so you don't need to live near me...2023-04-0333 minHolistic Health BitesBetter Sleep without MedicationsSend us a textIn today's episode, I'm sharing 6 big techniques for how to get better sleep without using sleep medications. Within these 6 techniques are some daily habits and activities you can do to boost your restful sleep quality. For full show notes and information, click here. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtual, so you don't need to live near me. 2023-03-2714 minHolistic Health Bites3 Major Types of StressSend us a textToday I want to bring us back to the topic of stress. Specifically, we’re going to discuss the three types of stress - emotional, physical, and chemical.Stress is a normal part of life and it’s not all bad. We are all going to experience it in one form or another pretty much every day. However, not all stress is created equal, and as you start to understand the different types you can manage it more effectively.For full show notes and information, click here.Rea...2023-03-2011 minHolistic Health BitesEvaluating Nutrition Headlines and ResearchSend us a textOn this episode we are discussing various headlines and articles that you may come across on the news or social media with nutrition or health claims. Specifically today, I will discuss a recent article, as an example, that may have caught your eye, as an example that clearly highlights why these articles are generally unreliable and totally misleading. This "study" claims that a "keto-like" diet increases risks of heart disease and cardiovascular events...however, this article demonstrates some pretty significant limitations. For full show notes: click here.Ready to ad...2023-03-1311 minHolistic Health BitesInvestigating Health ChallengesSend us a textIn case you didn’t know, let me give you a little back story about me. I spent 15 years working as a crime scene investigator and forensic scientist. Throughout that career, I developed great skills in solving mysteries, asking great questions, looking for and analyzing evidence to solve crimes, and explaining complex scientific topics to non-scientists. These skills inadvertently ended up being what helped me solve my own health challenges. For full show notes: click hereReady to address the cause of your health challenges with a long term, natura...2023-03-0608 minHolistic Health BitesAdvocating for Your Health with Special Guest Patricia Carothers, RNSend us a textIn today's episode, I am talking with Registered Nurse and owner of MyNetRN, Patricia Carothers. We talk all about what being an advocate really means, how to advocate for yourself, and how you can hire an advocate to help you navigate the complexities of the healthcare system. Patricia is a wealth of knowledge when it comes to the healthcare industry - both in managing various health conditions and handling workplace injury treatment. Check out this interview here or on your favorite podcast player. To connect with Patricia:2023-02-2732 minHolistic Health BitesWorking with Multiple PractitionersSend us a textThere are some great benefits to having a team of healthcare practitioners working on your health...but there are also a few challenges. In this episode, we talk all about how to get the most out of having several participants on your team, how to coordinate all the information, and how to avoid some of the pitfalls. For full show notes, click here. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is e...2023-02-2010 minHolistic Health BitesOther People's OpinionsSend us a textIn this episode, we're talking all about how to handle other people's opinions and judgements of your health decisions, habits, and choices - especially when they're critical of you. Other people will always have opinions. Choosing to accept them is optional.For full show notes, click here. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtual, so you don't need to live near me. 2023-02-1309 minHolistic Health BitesThe Value of CoachingSend us a textOn this episode, I'm sharing the reasons why I think everyone needs coaches in their life. I share my own experience with not thinking I "needed" a coach and just how life-changing it was when I finally let go of that thought error. If you are looking for a coach to help you address health challenges in your life, I would be happy to share details of how I can help you. Book a complimentary consultation to discuss your health challenges. For full show notes and additional information, click her...2023-02-0607 minHolistic Health BitesFertility, Pregnancy, and Postpartum with Carla AbateSend us a textIn this episode, I am joined by a special guest, Carla Abate of Rebel Roots Nutrition. Carla is a Nutrition Therapist Master, specializing in matters of fertility, pregnancy, and postpartum health.Carla shares her insights into:Common mistakes and misconceptions people make when it comes to pregnancy (especially around nutrition and weight gain)How to prepare for a healthy pregnancy before you even start tryingWhat to do when things aren't working properly (infertility) Some root causes of postpartum depression and what to do about itHow to manage self-care during pregnancy an...2023-01-3034 minHolistic Health BitesGetting past feeling "fine"Send us a textWe all get so used to just feeling like crap that we don't even recognize it anymore. This is just normal. This is just how we are. We're just kind of okay with feeling fine. We also lose track of how good we really could be feeling. I learned this lesson over many years, and I think it's one of those things that it's just really easy to not pay attention to.I spent years focusing on one specific goal at any given ti...2023-01-2312 minHolistic Health BitesHow do you stay motivated?Send us a textI am often asked how I stay motivated to stick with healthy eating, daily workouts, drinking water, avoiding sugar, not indulging in junk or drive-thrus...Here's the think...I don't. It's not about motivation. I'm not "motivated" to do any of those things. In this episode, I'm sharing why motivation is the wrong indicator or success and what you can do instead.For full show notes and information, click here.Ready to address the cause of your health challenges with a long term...2023-01-1609 minHolistic Health BitesSick care vs health careSend us a textIn this episode, we are talking about the difference between sick care and health care. Let me first preface this episode by saying I think we have a tremendous medical system in America. We have the BEST doctors, the best technology, and the best medical facilities in the world. This system keeps countless people alive through and after trauma and advanced diseases. However, as advanced and amazing as this system is for injuries, accidents, and late-stage disease management, it is NOT great at disease prevention or handling chronic diseases (most...2023-01-0908 minHolistic Health Bites2023 New Years ResolutionsSend us a textHappy New Years - can you believe it’s already 2023?!Did you know that over 70% of New Year’s Resolutions are related to health? Sadly, only about 9% report feeling successful in their mission. They self-report their reason for failure as setting unrealistic goals, lack of accountability and tracking, they forgot what their resolution was, or they took on too many resolutions. The most common resolutions are about eating healthier, exercising more, and/or losing weight, although there are many other health-related resolutions that are made. If we know tha...2023-01-0211 minHolistic Health BitesHow do you maintain results?Send us a textHow do you maintain results? This is a big topic that is often left out of the diet and health conversation. Everyone is seeking quick results, to feel better or look better as quickly as possible. Even if that “works”, the results don’t last. Because that maintenance piece isn’t talked about. So today, we’re talking about it!I'm sharing my three-step process for getting and keeping those results.For full show notes and information: click here.Ready to address the cause of your health cha...2022-12-2613 minHolistic Health BitesRedefining AgingSend us a textToday, we are talking about how we are reinventing aging. This was inspired by a conversation I had with a colleague about her husband feeling down about turning 65. She was really baffled and surprised because he is literally the healthiest he has ever been in his life. He's at his absolute best weight. He has more muscle mass than ever before. And he's actually quite ripped and toned since she started teaching him all of the ways of living this holistically healthy life. And so she was talking to him about wh...2022-12-1909 minHolistic Health BitesMicromanaging Lab ResultsSend us a textToday, I wanted to share some details about a coaching conversation that I recently had with a woman about some recent bloodwork that she had done through her doctor. Frankly, she had become a little bit obsessed with the lab testing and had ended up having multiple rounds of testing done over the last month in an effort to micromanage every single value to perfection. In this episode, I'm sharing details on why it's not helping you to hyperfocus on individual test results. For full show notes and information: c...2022-12-1212 minHolistic Health Bites28 Years of Unnecessary SufferingSend us a textIn this episode, I'm sharing a case study of a woman who suffered for 28 years with missed diagnoses, then inadequate treatment. When she finally found a holistic approach, everything changed for the better. If you are living a story like this woman was for so many years, please schedule a complimentary consultation so we can get you some real answers (and real solutions). Don't give up. Full show notes and transcript: here. Ready to address the cause of your health challenges with a long term, natural solu...2022-12-0513 minHolistic Health BitesCorrelating Lab Values with SymptomsSend us a textSometimes lab values help explain why you are experiencing symptoms. But sometimes you will have lab values out of range that DON'T correlate with any symptoms. And sometimes you will have symptoms DESPITE optimal lab ranges. What does all that mean?! In this episode, we are breaking it all down - and why we need to take ALL of it into account when determining how to best help you feel your best. For full show notes, click here.Ready to address...2022-11-2809 minHolistic Health BitesWhy Books Won't Fix Your HealthSend us a textHow many books have you read (or started, but never finished) in an effort to fix a health problem you have? If you are like most of my clients (and me), you've read countless books. Have any of them solved your problem?Or is that why you've read so many...because NONE of them work. I'm not disparaging authors or the amazing books on the market, because they do provide great foundational information. But they won't likely actually fix any of your health cha...2022-11-2109 minHolistic Health BitesMetabolic Health: Brain FunctionSend us a textWelcome back to the Holistic Health Bites podcast and the metabolic health series. Today we are talking all about brain health and how fixing your metabolism can improve cognitive abilities, reduce risks of degenerative brain diseases, and reduce or eliminate migraines.In this episode, we talk about Alzheimer's, vascular dementia, Parkinson's, migraines, and neuropathy. I also share information on how insulin resistance is a driving factor behind these conditions and how metabolic flexibility is key to reversing or managing these conditions. Full show notes here. Ready to addr...2022-11-1412 minHolistic Health BitesMetabolic Health: Hormones, PCOS, and Erectile DysfunctionSend us a textToday we're talking all about hormones and specifically how they relate to metabolic health. I'm breaking down the hormones change throughout various stages in life as well as conditions like PCOS, which is polycystic ovarian syndrome, and erectile dysfunction. These hormone imbalances can cause infertility, high testosterone in females, and low testosterone in males. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtual, so you don...2022-11-0710 minHolistic Health BitesMetabolic Health: CancerSend us a textToday we are talking all about cancer. This one generally catches people off guard because most people think cancer is either genetic, toxin-related, or totally random. And while genetics and toxins do play a role - cancer is a metabolic disease! It is definitely NOT random! Let’s back up and talk more generally about cancer first, then we’ll come back to the metabolic side of things and some strategies you can use to boost your immune functioning and reduce your risk of cancer growth. Cancer is the second le...2022-10-3119 minHolistic Health BitesMetabolic Health: ThyroidSend us a textWe are continuing through the metabolic disorders series and today we are talking about the thyroid! This is a major concern today with millions of people suffering with thyroid imbalances and dysfunctions. Estimates are that about 40% of the population have some level of thyroid imbalance. In this episode, we will discuss what the thyroid does, what imbalances can occur, what medications and healing solutions are available, and how to know what imbalance you have. For full show notes, click here. Ready to address the cause of your he...2022-10-2422 minHolistic Health BitesMetabolic Health: Heart disease and hypertensionSend us a textIn this episode, we'll be discussing the causes of heart disease and hypertension - specifically how this relates to metabolic health. Yes - heart disease and high blood pressure are both metabolic disorders. Heart disease is still the leading cause of death in both men and women in the US with just under 700,000 deaths every year and affects over 81 million people. And nearly half of all adults in the US have high blood pressure, with slightly higher rates in men than women. For full show notes, click here. ...2022-10-1711 minHolistic Health BitesMetabolic Health: Diabetes and blood sugar dysregulationSend us a textToday we are talking all about Diabetes and the different forms, as well as other blood sugar dysregulation conditions. More than half of all US adults have diabetes or prediabetes - and a large portion have no idea. The vast majority have type 2 diabetes. Did you know there are several other kinds?How do you know if you have blood sugar imbalances or a type of diabetes? Listen to this episode for more details! For full show notes, click here.Ready to address the...2022-10-1015 minHolistic Health BitesMetabolism and Metabolic HealthSend us a textToday we are going to talk about metabolism and metabolic health. This will kick off a new series on metabolic disorders...what they are, how they happen, what you can do about them, and even how to test for them.Metabolic health is one of my primary focuses in my practice because studies have shown that nearly everyone has some level of metabolic dysfunction in America...in 2018 a study published by the University of North Carolina found that only 12% of the population meet all 5 primary criteria of good metabolic health...2022-10-0316 minHolistic Health BitesWhy is Weight Loss So Hard?Send us a textIt may seem like an impossible task and maybe one you’ve struggled with, but losing weight and keeping it off is possible - with the right strategies! Let’s start by discussing why diets fail and don’t really help the weight loss effort…Hunger! You can only restrict so much before your survival instincts will kick in. Hunger will ALWAYS win. This is not about you lacking willpower, but rather it’s a true survival instinct - even if you’re not fully aware of it. Full...2022-09-2609 minHolistic Health BitesSalt - friend or foe?Send us a textThere is so much conflicting information on salt! The mainstream media and medicine will tell you salt is dangerous. But what does the research actually show? This is a somewhat complex topic...definitely not as easy as "everyone should limit their salt intake" that we so often hear. In fact, many studies show that there are increased risks in some populations by restricting their salt intake! Some populations need more salt. And many other studies show little to no benefit to restricting salt intake. Full show notes here. Ready...2022-09-1914 minHolistic Health BitesKetogenic versus Mediterranean Diet StudySend us a textToday I’m sharing results from a research study looking at the differences and benefits between a well formulated ketogenic diet (very low carb at 12%-18% of intake) versus a moderate carb Mediterranean Plus diet (carb at roughly 36-37% of intake). This information comes from a study published in May 2022 in the American Journal of Clinical Nutrition.Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitus: The interventional Keto-Med randomized crossover trial*Side note – please do read the ENTIRE study...2022-09-1213 minHolistic Health BitesWhat is Body Composition and Why is it Important?Send us a textBody composition is imply the amount of fat + muscle + bone + water that make up your total weight. Muscle, bone, and water are generally combined to account for lean body mass. Lean body mass versus fat mass determine how healthy your body composition is. Body composition is NOT the same as your BMI or your total body weight. BMI is a calculation based on your height and weight. Taking your weight in kg divided by your height in meters squared. This is NOT a very helpf...2022-09-0514 minHolistic Health BitesTalking about Lyme Disease with Heather Gray, FDNSend us a textIn today's bonus episode, I'm joined by Heather Gray - aka the Lyme Boss. She's breaking down her Lyme and mold story. She also provides a ton of great information on symptoms and illnesses related to Lyme, how easily Lyme can be missed, the various ways to get exposed to Lyme (it's not just ticks!), and so much more! Check out the full show notes with Heather's contact info here. Ready to address the cause of your health challenges with a long term, natural solution? Apply to...2022-09-0127 minHolistic Health BitesStress Q&ASend us a textAnswering your questions about stress! How to lower cortisol levels?Is intermittent fasting helpful for lowering cortisol? How does cortisol relate to weight and overall health?Can cortisol be too low? What would that feel like?How does caffeine affect cortisol? For full show notes, click here. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtual, so you don't need to live near me...2022-08-2913 minHolistic Health Bites8 Emotional Stress Management TechniquesSend us a textStress is a part of life, but it’s dangerous and toxic at the levels we are experiencing today. That's why it's important to learn stress management techniques. These techniques can help you deal with stressful situations in a healthy way. They can help you calm down and relax, and they can also help you manage your emotions.There are tons of different stress management techniques, and the best one for you depends on your personality and lifestyle. Some popular techniques include breathing exercises, meditation, yoga, and journaling.In thi...2022-08-2212 minHolistic Health BitesAre you addicted to stress?Send us a textMost of us would say that we're not addicted to stress, but a lot of us actually are. Stress has become a normal part of our lives at a much higher level than it ever was before. We go from one thing to the next, always feeling like we're running out of time with never ending to-do lists. And even when we're not busy, we find ways to stress ourselves out or we worry about things that might happen. We create problems in our minds where there aren't any.We all k...2022-08-1509 minHolistic Health BitesIs Your Downtime Restful?Send us a textWhen most of us think about relaxation and rest, we think about vegging out on the couch, lazily watching TV, a movie or mindlessly scrolling social media. This isn't actually as rejuvenating as you might think. Sure it's not physical or extraordinarily mentally taxing...but you are still being bombarded with stress, you're on alert, and being stimulated, still getting dopamine hits, and cortisol spikes. Remember stress can be real or perceived. All the negative, violent, and hurtful images and scenes we see on TV are received in our brai...2022-08-0808 minHolistic Health BitesIs Stress Holding You Back?Send us a textMost of us know that we’re stressed…especially after the last few years. But most of people are only considering a few sources of stress (and often the ones they have the least control over)! Stress isn’t all bad, but it might just be the reason you’re not getting the results you’re so desperately working toward! In this episode we’re talking about sources of stress you may not ever have heard about and why this is such important information to pay attention to. Topic disc...2022-08-0112 minHolistic Health Bites5 ways to have more energy naturallySend us a textStruggling with energy dips in the afternoon? Maybe you wake up tired, even after a night of sleep. Regardless of when your energy dips, these 5 tips can help you have more lasting energy quickly. Here are a few things that deplete our energy: poor eating habits or eating the wrong foodslack of exercise, movement, and activityblood sugar imbalancesdigestive issues and poor gut healthlacking adequate quality and quantity sleepchronic stress and poor stress managementFor more details and references mentioned in the episode, check out the show notes here. ...2022-07-2512 minHolistic Health BitesThe surprising effect of fruit on overall healthSend us a textFruit is "natural", but is it healthy? Should we all be consuming unlimited quantities of fruit in pursuit of health and ideal weight?A brand new study was just published about the effect of fruit on people with non-alcoholic fatty liver disease. Before you discount this study because it only examined those with existing NAFLD - understand that ⅓ of the population has this disease (and many more don't know it!). This is an important topic! Ready to address the cause of your health challenges with a long term, natural soluti...2022-07-2207 minHolistic Health Bites5 Common Weight Loss MistakesSend us a textWeight loss is by far the number 1 reason why people decide to get started on a healthy journey. Sadly, many don't find success or only find temporary weight loss (and end up gaining it all back plus more). In this episode, I'm breaking down 5 common mistakes people make when trying to lose weight thanks to the failed messages of the mainstream health industry. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is e...2022-07-2208 minHolistic Health BitesLittle known effects of blood sugar imbalancesSend us a text88% of US adults are not metabolically healthy and blood sugar imbalances are a big part of it! You may have blood sugar issues and not know it. This episode addresses conditions associated with blood sugar imbalances, what you can do about it, and how to know if you have it! This is NOT just for people with Diabetes. Blood sugar affects us ALL. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy...2022-07-2207 minHolistic Health Bites9 non-digestive signs of an imbalanced gutSend us a textGut health isn't just about constipation, diarrhea, bloating, and gas! Nearly every disease or symptom has a gut health connection. Your gut is responsible for immune function, hormone production and clearance, and even producing nutrients and neurotransmitters! If you're dealing with ANY health challenge or undesired symptoms, gut health needs to be part of your healing journey. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtual, so you don't need...2022-07-2210 minHolistic Health BitesClient Success - removing the obstacles to weight lossSend us a textIn this episode, I'm sharing a client success story. This client had lost significant weight, regained the weight, and was now struggling to lose it again. She had also recently been diagnosed with pre-diabetes and really wanted to avoid medications. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtual, so you don't need to live near me. 2022-07-2207 minHolistic Health BitesWelcome to Holistic Health BitesSend us a textIn this introductory episode, I wanted to introduce you to me and what to expect from this show. Each week, I'll be sharing bite-sized episodes packed with tips, tools, and resources to educate, empower, and enlighten you as to what it really takes to live a sustainably healthy life - because the mainstream health industry is failing us! Be sure to subscribe so you'll always know when a new episode drops. Ready to address the cause of your health challenges with a long term, natural solution? Apply to w...2022-07-2209 minHolistic Health BitesEating Healthy versus Eating RightSend us a textDid you know there is a major difference between eating healthy and eating right? If you've been following a healthy diet, but still not accomplishing your weight loss or health goals, you might not be eating the right foods or the right way for your body. This can show up as bloating, swelling, itchiness, joint pain, headaches, stubborn weight, or digestive issues. In this episode, I walk you through the distinct difference between eating healthy and eating right for YOU. Ready to address the cause of your heal...2022-07-2206 minHolistic Health BitesGut Health & Blood SugarSend us a textGut health has been all the buzz in functional and integrative health over the last several years. And for good reason - because it's foundational to optimal health - hormones, immune function, nutrient status, and mental health! It's NOT just about digestive symptoms. Blood sugar is a topic generally only talked about in the context of diabetes, but this is a topic we should ALL care about because it is also foundational to all health - hormones, immune function, nutrient status, and mental health! It's NOT just about diabetes! In t...2022-07-2206 minHolistic Health BitesUnder-eating and Over-exercisingSend us a textI get it - a LOT of people want to lose weight to be healthier. Sadly, the health industry has led us to go about it in all the wrong ways, leading to more weight gain, increased difficulty losing weight, chronic inflammation, nutrient deficiencies, and so many other undesired symptoms. Eating less and exercising more is not the answer to lasting health. I'll show you why in this episode. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with...2022-07-2206 minHolistic Health BitesPre-Diabetes Signs and CausesSend us a textHave you or someone you love been diagnosed with type 2 pre-diabetes or diabetes? Maybe you're afraid to get tested or ask your doctor about it, because it sounds so scary. Maybe you have signs and symptoms of diabetes or have a family history of diabetes. What do you do? The great news is this is NOT a life (or death) sentence! I lot can be done - if you make the right changes. I'm here to help! Let's start with what prediabetes (and diabetes) are and what you can do about it. 2022-07-2215 minHolistic Health BitesTop 10 things to do when you're newly diagnosed with type 2 diabetes (or pre-diabetes)Send us a textThere are a lot of things to know when you're newly diagnosed with type 2 diabetes or pre-diabetes. That's why we've put together this list of the 10 most important things you need to know. From understanding medications and food choices to getting support from your loved ones, this episode covers everything you need to know so you can start reversing your diabetes progression naturally. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy pr...2022-07-2212 minHolistic Health BitesIs Type 2 Diabetes Reversible?Send us a textAre you newly diagnosed with type 2 diabetes or prediabetes and looking for some answers? This video shares information about diabetes disease progression and the options you have. Don't give up hope. Type 2 diabetes can be managed or reversed in many cases with a proper diet and lifestyle. This does not have to be a life (or death) sentence. Ready to address the cause of your health challenges with a long term, natural solution? Apply to work with meMy practice is entirely virtual, so you don't...2022-07-2209 min