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Ligita Health and Wellness, Stadium Business Park, Dublin (2026)

20/09/2021

We learn young that exercise supports our health, that we should do it regularly, that getting our heart pumping is a good thing, and that we ought to do enough to balance out with what we eat to manage weight (because of the calories in vs calories out ideal, so why not aim to burn as many as possible in your chosen form of exercise, right?).

Like a lot of things, what we learned years ago (even if we heard it yesterday) may not be serving us today.

This also goes for exercise.

And it especially goes for the women I serve: active, driven women in our near or their 40s.

That's because we're all so unique. Our daily hormonal landscape is different from the 24-hour cycle of men. And at different phases of our life, our hormones will look different too (puberty, fertile years, pregnancy, postpartum, perimenopause, menopause etc.)

Our exercise needs will shift with our hormones. (That is if you want to keep them from going haywire.)

I'm 100% for exercise, just doing it smarter instead of harder, or longer, or faster or sweatier. (Plus variety!)

Side note: I actually prefer to call it a movement because movement includes so much more than just exercise.

When it comes to women's hormones, exercise can work against us just as it can work for us.

Ways of exercising that might not be supporting your hormone health:

- constant steady-state cardio (too often)
- high-intensity training (too often)
- back to back heavy or hard sessions
- training when you're physically exhausted or not adequately recovered
- when you're adding more stress to your already full bucket
- prioritising calorie burn over muscle maintenance or pleasure

👉If your aim is to keep your body in balance, here are some things to try:

- take at least one rest day a week
- work in weekly active recovery days (meaning you move but not in a strenuous way)
- alternate harder sessions with light ones
- focus on recovery & rest over calorie burn (how will you help yourself recharge from that session)
- go easy or take extra rest in the second half of your luteal phase
- scale back 1 week a month
- listen to your body

👉How about you? What's worked or hasn't worked for you?

08/09/2021

I used to feel so overwhelmed with all the things I didn't know about my health...⁠
⁠..And sometimes I still do, more than 10 years later!⁠
⁠
When I first started my journey of learning about health, I used to imagine that there would be a point at which I felt like I knew enough. I would think "ok once I read these books and these papers, I'll have enough information."⁠
⁠
But that point has never come. I've realised that the more you know, the more you realise you don't know! There is ALWAYS more to learn, especially when it comes to your health.⁠
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This can feel really overwhelming, especially when you're starting your journey or when you're experiencing symptoms and you just want to feel better NOW.⁠
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But on your "health journey" really, there is no destination. It's all about learning better and doing better as you go. Small improvements compound over time to create BIG, positive change in your life!⁠
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You don't have to have all the answers right now. Don't let all of the information overwhelm you. And don't compare yourself to others that are a few steps farther ahead in their journeys. Trust me, they have all been right where you are now.⁠
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Pick one thing to focus on- maybe it's gut health, thyroid health, fertility, or whatever else you're drawn to learn more about- then apply what you've learned to your life, one step at a time.⁠
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You don't have to have all the answers right now, or ever. You just have to keep putting one foot in front of the other as you work toward becoming the best, healthiest version of yourself.⁠
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Here are just some thoughts for you...⁠
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How's your week going so far?😉💛

03/09/2021

Studies show that those who avoid consuming meat have significantly higher rates of depression + anxiety. People on a plant-based diet are twice more likely to take prescription drugs for mental illness than meat eaters.

Why is this?

ENERGY. If I was malnourished, riding the blood sugar roller coaster, restricting entire food groups my moods would tank too.

Animal proteins + fats provide your body satiation, energy, and nutrients your body needs to thrive.

Plant-based diets create vitamin and mineral deficiencies, stress, low stomach acid, disruptions in the gut microbiome, low energy, low progesterone, and blood sugar imbalances.

Nutrients that impact mental health: amino acids, fatty acids, magnesium, potassium, iron, zinc, copper, calcium, choline, vitamins A, D, C, E, K, B12, B6.

You simply cannot get all these nutrients from a plant-based diet. Not to mention the lack of stomach acid you have created from the lack of animal protein, therefore, preventing you from being able to even digest and assimilate your nutrients bringing you deeper into malnourishment.

You are working against your physiology as a human being. We have been consuming an abundance of animal foods since the dawn of time.

And for the ladies. You need these nutrients to ovulate and produce progesterone which is happiness, good mood, anti-anxiety hormone.

Anxious, depressed, angry, irritable, moody? Ditch the plant-based proteins, go eat some red meat, butter, and dairy.

Also...

+ Pair protein, carb and fat at every meal. Carbs + sugar are just as important in keeping your blood sugar and moods stable but always pair with an animal protein. Fruit is a powerhouse!

+ Stop skipping meals and eat every 3-4 hours.

+ Remember when it comes to animal proteins quality matters - grass-fed, organic, pasture-raised is recommended. Be sure to add in a mix of amino acids with muscle meats - bone broths, collagen + gelatin.

Of course, there are other factors to your mood issues at play but I can assure you that low protein and limiting animal foods is not the answer.

The answer to happiness? Stop restricting, stop following diet trends + stop demonising food groups.

27/08/2021

In an attempt to get “healthy”, so many of us have fallen into the trap of avoiding or severely limiting sugar of all kinds - fruit, honey, maple syrup, even carrots... 🙈 However, we target the wrong thing with that approach. ⁠
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The truth is, 𝐠𝐥𝐮𝐜𝐨𝐬𝐞 (a molecule found in sugar and carbs) 𝐢𝐬 𝐨𝐮𝐫 𝐛𝐨𝐝𝐲’𝐬 𝐞𝐧𝐞𝐫𝐠𝐲 𝐦𝐨𝐥𝐞𝐜𝐮𝐥𝐞.⁠
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So it’s obvious that our bodies NEED sugar. Fruits, juices, dairy, well-prepared grains, root veggies, honey, maple syrup, etc are all great sources. And EVEN cane sugar can be utilised in the right context in a metabolically supportive diet (sugar=glucose+fructose, both of which are found in other foods you’re already eating. ⁠
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The concern with white sugar is that it’s nutrient-lacking and often paired with PUFAS in processed foods. Now, this post is not about convincing you to eat white sugar. This post is to inform you, we’ve been blaming the wrong thing for our health issues.⁠
⁠
So let’s talk about the true root cause of inflammation here - 𝐩𝐨𝐥𝐲𝐮𝐧𝐬𝐚𝐭𝐮𝐫𝐚𝐭𝐞𝐝 𝐟𝐚𝐭𝐬 (𝐏𝐔𝐅𝐀𝐒). As you can see above - there are some big issues with them, especially when most people’s opt for a healthy diet that includes vegetable oils, tons of nut and seed oils + products, lots of salmon and fish oil, etc.⁠
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Hear this, PUFAs can’t be avoided entirely and real food sources aren’t “bad” - but the quantity of them you're using MATTERS. And unsaturated fats that are naturally occurring are much different on the spectrum than a highly processed version (cooking oils), but they still shouldn’t make up a large majority of your dietary fats (remember that saturated fats are completely stable).⁠
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Hopefully, this post will give you a good starting point for considering how to structure your own healing diet! Most people are amazed at how much their healing improves when they stop fearing sugars and start understanding how different fats interact with their biology.😊💛

30/07/2021

Here is unpopular opinion- restrictive diets, elimination diets, & “healing” diets like paleo, whole30, AIP, keto, & intermittent fasting:

✔️don’t find the root cause of your issues
✔️can leave you further depleted & pushed deeper into dysfunction than before the diet
✔️ can fuel orthorexic thoughts, food fears, & even more ‘food triggers’
✔️can mess up your thyroid and metabolism.

So many people would say: “but I felt AMAZING when I did intermittent fasting! I had so much energy & mental clarity!”

I’ll be the first to tell you I had the energy and mental clarity of a superhuman when I practised intermittent fasting some time ago, and I had NO awareness of what could have been happening beneath the surface.

1. Resting the gut from problematic foods and reducing endotoxins through a “low residue diet” feels really good.

2. Animal foods are nutrient-dense powerhouses and slowing down your metabolism means you burn through those nutrients at a slower rate and are less likely to experience issues from nutrient deficiencies.

3. The energetic and anti-inflammatory effects of adrenaline and cortisol make you feel really good for a while, especially if you’ve dealt with chronic fatigue, or some other inflammatory condition. Think cortisone shots.

4. Cellular fatigue from poor glucose utilization: if your cells have gotten bad at using glucose (energy), then shifting to fat metabolism can feel like it’s given you a whole new life.

5. Running on stress hormones and being in a catabolic state over longer periods of time can result in several new issues largely due to the fact that the liver needs stored glucose to function optimally. Increased food sensitivities, multiple chemical sensitivities, low stress tolerance, absent-mindedness, indigestion, electrolyte imbalance and autoimmunity are all symptoms of a glucose deprived liver.

6. Fasting, a chronic caloric deficit, and eliminating carbohydrates, all lower your basal metabolic rate (the rate you burn calories at rest to maintain your body's physiological functions).

Bottom line: fasting and all those other diets are not fixing the problems. These diets are only symptom-reducing diets.

12/07/2021

💥𝘼𝙧𝙚 𝙮𝙤𝙪 𝙩𝙞𝙧𝙚𝙙 𝙤𝙛 𝙨𝙩𝙖𝙧𝙩𝙞𝙣𝙜 𝙤𝙫𝙚𝙧?!💥⁠
⁠
I remember I used to do ALL the things. Tried all the diets.⁠
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Sure I sometimes lost weight at first, but then I wasn't able to stick with it.⁠
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No, it was NOT a lack of willpower.⁠
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It was because it was NOT realistic.⁠
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None of the plans cared about how I was feeling or how my social life was. None of these plans were flexible.⁠
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So if I did have some results, they were 𝐬𝐡𝐨𝐫𝐭-𝐥𝐢𝐯𝐞𝐝. As soon as I started eating like a normal human again I would have gone right back to where I started. But honestly in a worse mental state because I felt like I had failed.⁠
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Truth is, it wasn't me that failed. It was the unrealistic expectations and unsustainable plan I probably found somewhere on the internet that failed me.⁠
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I finally am able to say I have a healthy relationship with food, my body and a healthy metabolism!⁠
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It is possible to get results without being miserable and giving up your social life.⁠
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If you are ready to ditch the diets, increase your metabolism and feel good in your skin apply for a free call (link in bio) to learn more about my 1:1 coaching.

05/07/2021

💥𝙂𝙤𝙞𝙣𝙜 𝙣𝙪𝙩𝙨 𝙛𝙤𝙧 𝙣𝙪𝙩 𝙖𝙣𝙙 𝙨𝙚𝙚𝙙 𝙗𝙪𝙩𝙩𝙚𝙧𝙨?💥⁠
⁠
I'm sorry to have to tell you this, but that nut butter you pound on daily, well... might not be the healthiest option...⁠
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I found out this sad too, almond butter was my favourite, dipping apples into it, spreading it on pancakes, mixing it into my porridge or yoghurt.⁠
⁠
𝐍𝐮𝐭 𝐚𝐧𝐝 𝐬𝐞𝐞𝐝 𝐛𝐮𝐭𝐭𝐞𝐫 𝐚𝐫𝐞 𝐜𝐨𝐧𝐜𝐞𝐧𝐭𝐫𝐚𝐭𝐞𝐝 𝐬𝐥𝐨𝐩 𝐨𝐟 𝐏𝐔𝐅𝐀'𝐬.⁠
⁠
The fatty acids and nutrients found in nuts and seeds are protected by a shell. When that shell is removed and the nuts and seeds are exposed to light, heat and oxygen, the fats start to oxidise (go rancid).⁠
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Vitamin E is naturally found in nuts and seeds to mitigate the damaging effects of PUFA's. However, we started shelling and roasting them which causes a loss of vitamin E.⁠
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We then store them in clear bags on shelves for months, unprotected from light and heat.⁠
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Then, we decided to grind them into a pulp, releasing the fatty acids to FURTHER expose to light, heat and oxygen, making them even more rancid and increasing loss of nutrients.⁠
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The same goes for ground seeds and flours.⁠
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𝐃𝐨𝐞𝐬 𝐭𝐡𝐢𝐬 𝐦𝐞𝐚𝐧 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐝𝐢𝐭𝐜𝐡 𝐭𝐡𝐞 𝐧𝐮𝐭 𝐛𝐮𝐭𝐭𝐞𝐫𝐬 𝐜𝐨𝐦𝐩𝐥𝐞𝐭𝐞𝐥𝐲? ⁠
⁠
That's up to you, I personally think 'everything is OK in moderation. Yet, I would NOT be eating it daily or replacing real flours with nut and seed flours.⁠
⁠
How much do you rely on nut butter? 😀⤵️

25/06/2021

💥𝙇𝙤𝙣𝙜 𝙩𝙚𝙧𝙢 𝙝𝙚𝙖𝙡𝙩𝙝 𝙞𝙨𝙣'𝙩 𝙖𝙣 𝙤𝙫𝙚𝙧𝙣𝙞𝙜𝙝𝙩 𝙨𝙪𝙘𝙘𝙚𝙨𝙨.💥⁠
⁣⁠
It’s a daily promise to yourself that you will try your best. Even if your best is only 50% that day. ⁣⁠
⁣⁠
It’s not worrying so much if you missed an eating window. ⁣⁠
⁣⁠
It’s also being radically honest with yourself.⁣⁠
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It’s meeting yourself with grace if you’re having a bad day. ⁣⁠
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It’s creating joy in your daily life and honouring your natural rhythms. ⁣⁠
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It’s deciding to shut off those blue screens before bed and truly nourishing your mind + body. ⁣⁠
⁣⁠
It’s saying no to “quick fixes” and distractions. ⁣⁠
⁣⁠
It’s sitting in your discomfort in order to grow + learn. ⁣⁠
⁣⁠
It’s about relinquishing control + honouring your body’s physiology. ⁣⁠
⁣⁠
It’s releasing the identity + stories you’ve created for yourself that are no longer serving you.⁣⁠
⁣⁠
𝙎𝙚𝙡𝙛-𝙝𝙚𝙖𝙡𝙞𝙣𝙜 𝙧𝙚𝙦𝙪𝙞𝙧𝙚𝙨 𝙩𝙞𝙢𝙚, 𝙥𝙖𝙩𝙞𝙚𝙣𝙘𝙚, 𝙘𝙤𝙣𝙨𝙞𝙨𝙩𝙚𝙣𝙘𝙮, 𝙜𝙧𝙖𝙘𝙚 + 𝙡𝙤𝙫𝙚⁠
⁣⁠
𝙔𝙤𝙪 𝙘𝙖𝙣'𝙩 𝙝𝙚𝙖𝙡 𝙖 𝙗𝙤𝙙𝙮 𝙮𝙤𝙪 𝙝𝙖𝙩𝙚. ⁣⁠
⁣⁠
I know for many of you, finding out this information is incredibly stress relieving but at the same time stressful because there is a lot to 𝐮𝐧𝐥𝐞𝐚𝐫𝐧 + 𝐫𝐞𝐥𝐞𝐚𝐫𝐧. ⁣⁠
⁣⁠
Remember, this way of eating + living simply supports your physiology. We have steered away from that for a good bit with USDA guidelines and trendy diets because we thought we had to go to extreme ways of living in order to heal our symptoms. ⁣⁠
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Keep it simple and always come back to your 𝐟𝐨𝐮𝐧𝐝𝐚𝐭𝐢𝐨𝐧𝐬. ⁠
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𝐋𝐞𝐬𝐬 𝐜𝐚𝐧 𝐛𝐞 𝐦𝐨𝐫𝐞!⁠
⁣⁠
What has helped you the most so far? 😊⬇️ ⁣

22/06/2021

𝙏𝙝𝙞𝙨 𝙞𝙨 𝙖 𝙧𝙚𝙢𝙞𝙣𝙙𝙚𝙧 𝙩𝙝𝙖𝙩 𝙮𝙤𝙪 𝙜𝙚𝙩 𝙩𝙤 𝙙𝙚𝙘𝙞𝙙𝙚 𝙬𝙝𝙖𝙩 𝙖𝙣𝙙 𝙝𝙤𝙬 𝙢𝙪𝙘𝙝 𝙩𝙤 𝙚𝙖𝙩. 𝙏𝙝𝙚 𝙨𝙚𝙧𝙫𝙞𝙣𝙜 𝙨𝙞𝙯𝙚 𝙙𝙤𝙚𝙨 𝙉𝙊𝙏 𝙜𝙚𝙩 𝙩𝙤 𝙢𝙖𝙠𝙚 𝙙𝙚𝙘𝙞𝙨𝙞𝙤𝙣𝙨 𝙛𝙤𝙧 𝙮𝙤𝙪!⁠
⠀⁠
According to the FDA, serving sizes are based on the amount of food people typically consume. So basically, it doesn’t mean much. It’s just a guesstimate. It’s not even a suggestion of what the “appropriate amount” is.⁠
⠀⁠
It’s totally wise to be aware of what you’re consuming, and for that, the rest of the nutrients facts label is very useful. The serving size just serves as a measurement that the rest of the label can be based on.⁠
⠀⁠
𝘽𝙪𝙩 𝙩𝙝𝙖𝙩 𝙙𝙤𝙚𝙨𝙣'𝙩 𝙢𝙚𝙖𝙣 𝙮𝙤𝙪'𝙧𝙚 𝙤𝙣𝙡𝙮 𝙖𝙡𝙡𝙤𝙬𝙚𝙙 𝙩𝙤 𝙚𝙖𝙩 𝙤𝙣𝙚 𝙨𝙚𝙧𝙫𝙞𝙣𝙜!⁠
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Listen to your body and your hunger cues. First, if you’re hungry, you should eat! It really is that simple.⁠
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When we rely on too many outer sources to determine what and how to eat, we lose the ability to listen. But with practice, you can get that innate ability back. Put a little trust in yourself and keep it simple. 💛😉

18/06/2021

💥𝘼𝙧𝙚 𝙮𝙤𝙪 𝙚𝙖𝙩𝙞𝙣𝙜 𝙚𝙣𝙤𝙪𝙜𝙝 𝙩𝙤 𝙩𝙧𝙪𝙡𝙮 𝙨𝙪𝙥𝙥𝙤𝙧𝙩 𝙮𝙤𝙪𝙧 𝙝𝙚𝙖𝙡𝙩𝙝?💥⁠
⁠
Diet culture has taught us that healthy equals to be skinny. And to get to that weight we have to cut calories and work out more. While this is a fast track to losing weight (sometimes), this is not the road to optimal health and maintaining a healthy body weight effortlessly. ⁠
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𝐇𝐞𝐫𝐞 𝐢𝐬 𝐰𝐡𝐲...⠀⠀⠀⠀⁠
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
When we undereat, our body starts to shut down different systems as a way to preserve your life. When you cut calories - this is what your body is experiencing...⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
⠀⠀⠀⠀⠀⠀⠀⠀⁠
1. 𝐎𝐮𝐫 𝐬𝐞𝐱 𝐡𝐨𝐫𝐦𝐨𝐧𝐞𝐬 & 𝐟𝐞𝐫𝐭𝐢𝐥𝐢𝐭𝐲: We are not getting enough to nourish our own body, how can we nourish a growing child? The result? PMS, Irregular Periods, Heavy Periods, Infertility.⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
⠀⠀⠀⁠
2. 𝐎𝐮𝐫 𝐭𝐡𝐲𝐫𝐨𝐢𝐝 & 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦: Since there is not enough to keep us nourished, the body is going to lower our metabolic rate and thyroid function so we can live off of few calories. The result? Low temperatures, Weight gain, Increased fat to muscle ratio.⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
⠀⠀⠀⠀⠀⠀⠀⁠
3. 𝐎𝐮𝐫 𝐚𝐝𝐫𝐞𝐧𝐚𝐥𝐬 𝐚𝐧𝐝 𝐞𝐧𝐞𝐫𝐠𝐲 𝐥𝐞𝐯𝐞𝐥𝐬: We are in a constant state of lack, the body perceives something really serious must be going on. We need to be on high alert at all times in case we have to fight or flight. The result? Fatigue, insomnia, interrupted sleep, anxiety, irritability, brain fog, exhaustion, headaches.⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
4. 𝐎𝐮𝐫 𝐝𝐢𝐠𝐞𝐬𝐭𝐢𝐨𝐧 𝐚𝐧𝐝 𝐝𝐞𝐭𝐨𝐱 𝐬𝐲𝐬𝐭𝐞𝐦: Our body switches its focus from digesting the food to surviving. The result? Slowed digestion, constipation, bloating, gas, food sensitivities, hormone imbalance, acne, nutritional deficiencies.⁠
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
So next time that you think cutting calories is the answer to weight loss, ask yourself at what expense?⁠
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Give me 🤲 if health is more important for you than weight loss? 😉⤵️

13/06/2021

💥𝘿𝙤 𝙮𝙤𝙪 𝙛𝙞𝙣𝙙 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛 𝙮𝙤𝙪 𝙘𝙖𝙣'𝙩 𝙨𝙩𝙤𝙥 𝙨𝙣𝙖𝙘𝙠𝙞𝙣𝙜?💥⁠
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I recommend snacking as a way of keeping blood sugar balanced, supporting thyroid function and reducing physiological stress in the body.⁠
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However, I often see people on opposite ends of the spectrum. Some eat a small ‘breakfast’ of coffee and a granola bar and then don’t eat anything else until dinner, however, some other people will continue picking tiny bits of food throughout the day in a ‘grazing’ sort of fashion.⁠
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When I begin explaining the importance of eating a sufficient amount of food throughout the day, they say yeah I’m sure I eat loads because I’m snacking all day. Actually, these tiny grazings of food usually don’t equate to much at all.⁠
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But, the reality is, you shouldn’t be eating just enough to sustain blood sugar and continue snacking every hour to keep it there! This will equate to living on the fine border of almost having a blood sugar crash but giving yourself just enough to prevent it. We don’t want to be there either! ⁠
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We want to be eating 3 nourishing meals per day and supporting the body with a small snack in between those meals if needed. The amount and frequency of those snacks will depend on your current metabolic health- for example, those with severe mineral imbalance or adrenal issues often do need to eat more frequently.⁠
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Snacking all day on little bits and pieces isn’t necessarily good for blood sugar balance or digestion. And if those snacks aren’t balanced in terms of macronutrients, you can very easily sway yourself into a blood sugar spike or crash because you haven't reached the appropriate nutrient balance or fuel amount to provide some stability!⁠
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What are your eating patterns like?⤵️💛

09/06/2021

The health industry DOESN'T know it all... In fact, it's riddled with misconceptions that can leave you stuck with imbalanced hormones.⁠
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Spend 10 seconds on the IG and you can get lost and overwhelmed with nutrition "advice": dairy or no? Gluten or no? Meat or plant-based? Fasting or regular meals?⁠
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Exhausted yet?⁠
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I've been where you are. I spent years thinking I was doing all the right things but only ended up tanking my hormones.⁠
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𝐖𝐡𝐲?⁠
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Because there's a MASSIVE difference between some celebrity's diet and taking a biology-physiology approach to hormones.⁠
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Don't make the same 𝐦𝐢𝐬𝐭𝐚𝐤𝐞𝐬 𝐈 𝐝𝐢𝐝.⁠
⁠
You DON'T need...⁠
⁠
1. Tons of roughage and raw vegetable can have an anti-thyroid effect and slow metabolism. This one was the hardest for me to comprehend. ⁠
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2. Compounding inflammation by eating more and more PUFAs in nuts and seeds.⁠
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3. A plant-based diet. That thing about "plant protein" being good for your hormones is fake news. Animal protein is NECESSARY for optimal hormone functioning.⁠
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4. Loading up on soy. Soy drives estrogen and is NOT the same thing as getting amino acids from meat. If your body's metabolism is sluggish and slow, it's going to have a hard time converting plants into usable nutrients.⁠
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5. Quitting sugar and carbs. SUGAR IS FUEL. Just because your body can survive without sugar, it doesn't mean it likes to. You don't provide your body with it, it will make it.⁠
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6. Just counting macros. How about those micros, though?⁠
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7. Googling everything and doing hormone healing without a plan. If you're spending every spare second on Google and trying Instagram hormone hacks, you're doing it wrong.⁠
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Done with the diet chaos and ready to step into hormone healing with a biology-first approach?⁠
⁠
Get inside the 𝐍𝐨𝐮𝐫𝐢𝐬𝐡 𝐟𝐨𝐫 𝐋𝐢𝐟𝐞 program. Link in bio.

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