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When I was at uni in Birmingham studying Law I was super unhealthy: Overweight, unfit, a smoker, weekly binge drinker and I pretty much lived on junk food.
I was known as the ‘Pot Noodle kid’ because that’s what I ate most of the time for my evening meals, along with a McDonald’s for lunch – or a Subway, if I was being ‘good’.
The first thing I’d do in the mornings when I got up was light a cigarette, followed by a strong coffee or a Red Bull ‘pick me up’.
I ate stodgy, processed foods all throughout the day and thought nothing of having 5 double vodkas with more Red Bull in the evening if I went out partying with my friends.
It wasn’t long before I gained weight, felt tired and lethargic all of the time and had the beginnings of an autoimmune disease and digestive problems.
One day I woke up to find a big red rash all over my legs. It was horrible and I wanted to ignore it and hope that it would go away, but it was so itchy that I couldn’t.
So I went to the doctor and he looked at it, asked me a few questions and told me very nonchalantly that it was… alcohol poisoning.
Alcohol poisoning?!
Wasn’t that what, well, ALCOHOLICS get?!
I felt so ashamed of myself. I could just picture my Mum and Dad’s faces of disappointment with me if they found out.
They had kindly helped to fund my degree course and here I was wasting the opportunity and ruining my health in the process.
Things. Had. To. Change. NOW.
So that was it. I stopped going out drinking and clubbing. Told my friends I was going to join a gym and start making my own healthier meals.
Those friends laughed but I was serious.
The first time I went to the gym I walked in and felt completely intimidated. It was one of those ‘spit and sawdust’ body builders’ gyms run by the local council – so it was cheap, had basic equipment and was full of big burly men and no women at all.
Plus it was in a very rough part of town in Handsworth (the same, Handsworth where the notorious riots were in the 80s), so the men looked pretty scary.
I plucked up my courage, went and put my bag in one of the broken metal lockers and stepped up onto the treadmill.
“I’ll run a mile” I thought. I remembered running a few mile races at school, so this seemed like a sensible place to start.
I began walking at a fast pace and then increased the pace to around 9kph. The first minute went by OK, by the second and my heart started beating faster and faster. By minute 5 it felt like my heart was going to explode from my chest. When is this going to end?!
1km down, only 600m to go. I started giving myself an internal pep talk. “Come on, you can do it!”. The second the counter showed 1.6km – a full mile – I hit the big red stop button and flopped onto the floor in a sweaty, beetroot-faced, heavy-breathing mess.
This was definitely going to be much harder than I had anticipated.
I persevered though. The next time I went to the gym, a day or so later, I ran another mile. And another the next day, plus 10 minutes on the rower afterwards.
Soon I was running my mile in 11 minutes, then 10 minutes, then I ran 2 miles…
I was making progress, feeling good after I left the gym and I was beginning to get HOOKED!
By the time I left university, I was serious about my running and eating healthily, I had lost weight and felt much, much better. I began to have energy and I no longer had extended hang overs and brain fog.
BUT…I was still leaving the gym and lighting up a cigarette as soon as I got outside. That had to change.
So I read Alan Carr’s ‘The Easy Way To Give Up Smoking’ and quit cold turkey and didn’t look back. Phew, what a positive change – no more stinky clothes, sore throats and hacking coughs in the mornings! My food stated tasting so much better too.
After 6 years as a smoker, I had finally quit for good.
I moved to Devon, in the South West of England and with my newfound zeal for health and fitness and a Law degree, I got a job working in a hospital trust managing the legal side of medical research.
Two Big Goals, Family Deaths & Quitting My Medical Research Job…
By this point in my life, in my mid 20s, there were a few clear things I wanted to accomplish…
On the outside, I wanted to look and feel good, lose the last few pounds, keep up my running and even enter some half marathon and cross country races.
I wanted to build on the good results I had experienced and fit into those size 8 skinny jeans and pretty dresses I’d been avoiding for years.
On the inside, there was something deeper…
By now I had seen the dark side of medicine and Big Pharma. Through my work, I saw people desperately ill and scared and hurting and being given drugs and surgery that would never actually heal them but just ‘manage the symptoms’.
I also saw how pharmaceutical companies bank rolled and skewed the medical research that was done and systematically wined and dined consultants and doctors in order to sell more drugs. Ouch – that’s not a nice truth to hear! It’s the truth that eventually led me to make a radical decision…
I quit my job Medical Research Manager for ethical reasons and decided to pursue a more natural approach health.
On top of that, I also watched a total of 6 close family members and friends die slow deaths in hospital beds, all within a few short years.
One of pancreatic cancer, one of colon cancer, one of breast cancer, one of stomach cancer, one of heart disease and one of diabetes-related illness and with Alzheimer’s.
As I went into hospital day after day for what seemed like forever, I would look around the wards – where everyone there was at the brink of death – and I saw a look in people’s eyes that was a very troubling to me…
The look was an intense mixture of pain, fear and regret and I remember seeing it on so many faces and thinking that if I ever die a slow death in hospital, I do not want to have that look.
I also had a chance to have some pretty deep and insightful conversations with a lot of these people, as well as my family members, about the prospect of dying and it confirmed my suspicions – many of them did indeed feel intense pain, fear and regret.
I did not want to feel petrified about death and wracked with guilt about making the wrong choices in life – whether diet-related, relational or other.
I made it my mission to find out how to really succeed in this game of life in a way that would allow me to approach the end of my natural life with joy and peace. Was this even possible? I wanted to find out.
So I started researching nutrition and health avidly. I used myself as a guinea pig and tried every diet under the sun and I would monitor how each one affected my energy levels, weight, running performance, recovery and mental clarity.
In other words, I wanted to find the best diet so that I would not regret making the wrong health choices and enduring the pain and fear of disease that could have been prevented through proper nutrition and lifestyle.
I tried every diet under the sun – the Atkins diet, South Beach, high carb, 80/10/10, alkaline diet, paleo, vegan, raw vegan, fruitarian, cabbage soup diet, juice fast, green smoothie cleanse, Jason Vale’s 7lbs in 7 Days, The Nutritarian Diet, The Starch Solution, the Daniel Plan, the Maker’s Diet and even a 7-day full water fast with coffee enemas!
It was an interesting ride and not one without trials and mistakes!
But after a few years of experimentation, I determined that a high-carb, alkaline, plant-based/vegan diet was best for energy, weight loss, clear skin and generally feeling full of vitality…
I was eating a diet full of vegetables and leafy greens, wheatgrass juice every day, some fruits, healthy whole grains, nuts and seeds.
In 2008, I went to Anthony Robbins’ ‘Unleash the Power Within’ 3-day seminar in London and he devoted a whole day to explaining the benefits of an alkaline diet. I was sold…if it was good enough for this 7-foot, larger than life, energetic success coach then it was good enough for me, I thought.
Later that year, having left my job in the business of drugs and surgery, I set up my first website, www.Alkaline-Diet-Health-Tips.com to help inform people of a natural and alkaline dietary approach to achieving great health, weight loss and healing.
I qualified as a Nutritionist and started coaching people in the plant-based vegan and alkaline diet via Skype and webinars, with great results.
For a few years all went well and as I went from vegetarian to strict vegan, I felt an improvement in my energy levels and lost some weight.
I had been running marathons at this point and ran a 3:48 Paris marathon, competed in a London Olympic Triathlon and then went on to run no less than 12 marathons and an ultra-marathon of 32 miles in 2014.
Whilst I was running well, super-slim, fit and healthy on the surface, a few tell-tale signs of less-than-optimum health began to show underneath.
I struggled greatly with insomnia, I stopped having periods for almost a year and I could not stop myself from bingeing out on fatty foods every week or so.
If a high-carb, low-fat vegan diet was best, why was I having these struggles?
Knowing what I know about the alkaline diet and our body’s need for electrolyte minerals, I increased my Potassium, Magnesium and Calcium levels, as well as ‘healthy fats’ through having daily green smoothies with avocados and superfoods like amla and flaxseed and also taking a Vitamin B12 supplement.
This made a positive difference for a little while and I created my own dietary protocol from all my research, experimentation and experience coaching people. I managed to secure a book deal with the world’s largest publisher of natural health and new age spirituality books, Hay House.
On Easter Monday in 2015, my book ‘The Alkaline 5 Diet’ was released worldwide and translated into several different languages. I was happy to be helping people on a larger scale and getting a lot of media attention for my work.
By 2016, a lot was going on in my life: I had become a Christian (I mean a proper born again Christian, yep one of those!), got married and was speaking at a lot of vegan and big health events like ‘Vegfest’.
At the end of 2016 I set up the Eternal Health Podcast.
Hitting The Vegan Wall…
A few things started happening that led me to hit a brick wall…
Warning sign #1: I started to see a decline in my energy levels and ability to focus well on my work. I could feel my blood sugar was out of balance, I could feel the spikes and dips of eating lots of carbohydrates and also giving into sugar cravings a lot more.
I kept getting niggling illnesses and colds and then in 2017 I went down with whooping cough and was bed ridden for 3 weeks, felt better for a week and then was back in bed again for another couple of weeks.
I coughed so much my chest and stomach muscles ached terribly and my throat was raw.
I would be awake at night coughing so hard that I struggled to breathe, eyes bulging as I gasped for air at 3am.
I felt so ill and frail and l was reminded again of how horrible ill-health is, just like I was at university almost 2 decades before.
Warning sign #2: My husband and I started disagreeing more and more about diet too. He was not happy at all about me being vegan and how it affected our meals at home.
Warning sign #3: As I spent time speaking at vegan events I did not like what I observed…
In case you don’t already know, vegans are ANGRY! Most I’ve come across are extremely self-righteous, intolerant of other eating choices and elevate animals above human life – all cloaked in a veneer of peace and love and wanting to ‘save the planet’.
My heart would sink when I hard militant vegans promoting abortion and suggest that all men (yes ALL men) should have vasectomies because the ‘planet is over-populated’ and ‘it’s the only responsible and compassionate thing to do’. Their attitude alarmed me and I no longer felt comfortable being associated with what felt like a brainwashed and brainwashing cult.
My Big Fat Epiphany…
So I did what any sincere Christian would do – prayed to the Lord to seek His wisdom. “Lord, I’m not sure about all of this, please guide me and give me wisdom on diet and health.”
He led me to passages in the Bible that talked about the FAT of the meat:
“And he said to them: Go, eat fat meats, and drink sweet wine, and send portions to them that have not prepared for themselves: because it is the holy day of the Lord, and be not sad: for the joy of the Lord is our strength.” – Nehemiah 8:10
“My soul will be satisfied as with fat and rich food, and my mouth will praise you with joyful lips, when I remember you upon my bed, and meditate on you in the watches of the night; for you have been my help, and in the shadow of your wings I will sing for joy.” – Psalm 63:5-7
“…and bring your father and your families back to me. I will give you the best of the land of Egypt and you can enjoy the fat of the land.” – Genesis 45:18
I saw that the Lord viewed the fat as the best part of the meat! He forbade His people from eating the fat around the organs but not muscle fat.
If this was so – and I firmly believe that God’s wisdom is better than mine – then how come we are told that saturated animal fats are BAD for us and will give us all sorts of health problems like cancer and heart disease?
As I prayed more, the Lord led me to look at The Weston A. Price Foundation – an organisation that takes forward the pioneering nutritional research work of Dr Weston A. Price.
Weston A. Price was a dentist in the early 1900s who traveled across the world to look at the nourishing diets of traditional cultures and the effect on health and teeth.
I had only looked at it briefly when I was researching before because I wrongly concluded that the Foundation’s President, Sally Fallon Morell, was not especially slim or fit and so I dismissed their work. That was my mistake! Thankfully, the Lord told me to take a second look…
I saw that all traditional cultures, that thrived for thousands of years with great health, consume some sort of animal food as fat-soluble vitamins are found in animal fats (vitamin A, vitamin D and vitamin K2).
Here’s what else I learned from Weston A. price (taken from their website page – ‘The Principles of Healthy Diets‘
- The total fat content of traditional diets varies from 30 percent to 80 percent of calories but only about 4 percent of calories come from polyunsaturated oils naturally occurring in grains, legumes, nuts, fish, animal fats and vegetables. The balance of fat calories is in the form of saturated and monounsaturated fatty acids.
- All traditional cultures make use of animal bones, usually in the form of gelatin-rich bone broths.
- Do not practice veganism. Animal products provide vital nutrients not found in plant foods.
- Myth: Heart disease in America is caused by consumption of cholesterol and saturated fat from animal products.
- Truth: During the period of rapid increase in heart disease (1920-1960), American consumption of animal fats declined but consumption of hydrogenated and industrially processed vegetable fats increased dramatically. (USDA-HNI)
- Myth: Saturated fat clogs arteries.
- Truth: The fatty acids found in artery clogs are mostly unsaturated (74%) of which 41% are polyunsaturated. (Lancet 1994 344:1195)
My eyes were opened to the truth that it is good, right and wise to be eating saturated animal fat foods.
As a vegan, that posed a great problem.
The realisation hit me that the Lord was bringing me out of veganism, gulp.
I had enjoyed a high-carb low-fat, plant-based diet full of vegetables, fruits and whole grains for over a decade and as a strict vegan for 6 years. This was about to change.
The initial good results of a vegan diet were clearly failing me. I went to YouTube and watched testimony after testimony of people coming out of veganism because of declining health and I also saw the militant vegan brigade throwing rocks at them and tearing them down for their decision – calling them everything from selfish, wrong and heartless to hypocrites and even evil and vile.
Wow, that confirmed in my mind that I wanted out of the vegan diet and community for good.
So how was I going to do this? How was I going to switch my diet radically?
I had a plan in mind but I didn’t tell anyone.
I felt like a kid at a swimming pool, stood on the edge gingerly looking at how cold and deep the water looks. I knew I had to jump right in and start swimming.
So the very next day, I went to my local Sainsbury’s supermarket, slinked into the meat aisle (that I had not been in for years), looked round to make sure no one I knew was there – especially any of the local vegans from the events I spoke at – and picked up an organic rump steak and quickly stashed it into my basket.
I then went to the dairy aisle and grabbed some Kerrygold grass-fed butter and walked swiftly to the checkout. I felt such a bizarre feeling of guilt and suspicion, like I had been caught red-handed shoplifting! How funny to observe my perception of eating animal foods! This had to change.
So I went home, cooked up the steak in butter and ate the whole thing. I did not enjoy it much. It felt so alien to be chewing through animal flesh and fat. I had forgotten how much chewing was involved in eating meat…
Chickpeas, courgettes and brown rice did not require such mastication!
That evening when my husband came home form work, I told him what had happened and he was totally shocked but over the moon with my decision.
Coming Out of Veganism
So what was my plan from here? I had a website, a book and a podcast all promoting a plant-based diet…
I took the bull by the horns and ‘came out’ on my podcast about now eating well-reared and slaughtered, organically farmed meat, fish and dairy. I received a huge amount of hate and damnation from the vegan community, as expected and in true activist vegan style.
I have several friends who’ve left and been ex-communicated form the Jehovah’s witness cult, it felt exactly like that!
It was hard but I took it on the chin. The way they treated me confirmed even more in my mind why is was good for me to get out of this growing cult.
I went through my book The Alkaline 5 Diet and looked at what I would change about it. The majority of the book is still valid and I stand by, it’s really only the finer details of some of the meals in the 21-day plan that I would change – less bananas and grains, lower carb and more animal products and higher fat.
I recorded a podcast episode (EHxxx) to explain what I would change about my book and for my customers who have the book and wanted to know how to do the diet in light off my epiphany and what adjustments to make.
I began to do more and more research in the area of a low-carb high-fat diet and interviewing top doctors and professors like Dr Tim Noakes (podcast EXxxx) and immersing myself in the work of people like Gary Taubes (iconic low-carb science writer and investigative journalist), Nina Teischolz (dietary guidelines expert), Dr Thomas Seyfried (low-carb for cancer), Dr Eric Westman (low-carb and obesity treatment), Dr Stephen Phinney (low carb for athletic performance and optimum weight and health), Professor Jeff Volek (the art and science of low carb-living and for optimum metabolism), Dr Jason Fung (low carb and intermittent fasting for diabetes), Dr Dominic D’Agostino (leading low-carb researcher).
One thing kept being recommended and ringing out like a loud bell from all of the research and publications and presentations that I was looking at…
KETOSIS.
Not diabetic keto-acidosis, which can be very dangerous.
No – nutritional ketosis was the key to great health and the optimum low-carb high-fat diet.
Ketosis is where your body switches fuel source from burning mainly carbs to burning fat in the form of ketones (which your liver produces when carbs are severely restricted).
Once you get into ketosis you can become an effective fat-burner and you can start seeing rapid and sustained weight loss and decreased hunger and sugar cravings as a result.
This is one of the reasons why the keto diet has become so popular and I’m guessing plays a big part in why you’re interested in keto and have found my website?
After months of solid research and eating low-carb, I started the keto diet for myself, with a great deal of mental enthusiasm but some degree of physical reluctance…
Won’t I gain weight is I eat all that fat?
Won’t it be really boring to cut carbs?
Will I have massive sugar cravings?
Will I get the ‘keto flu’?
I thought fruit was good for me, why do I have to give it up?
Won’t it be difficult eating out and with family and friends?
Won’t it be expensive with all the meat?
Is this sustainable?
All of these are common keto concerns and objections. I was determined not to let these things stop me though – I wanted to see for myself what all the hype and medical accolade for the ketogenic diet was about. I wanted to experience it.
I watched an extremely helpful and high quality documentary production called ‘The Real Skinny on Fat’ by Naomi Whittel and Montel Williams (yes, from the Montel Williams show. His personal health story that he talks about is very powerful).
It featured dozens of top doctors and researchers in the keto diet and gave me a deeper insight into how our body and mind functions and just how powerful and beneficial ketosis is for them. It totally knocked out most of my concerns and objections about the keto diet.
So I set a date and made a start. I lowered my carbs and ate in a way that followed the standard keto macronutrient ratios: 80% fat, 15% protein and 5% carbs. Boy, what a change from what I had been used to for many years as a vegan!
I have to say, from the start I really enjoyed this way of eating. I ate plenty of eggs and omelettes, almond butter, fatty cuts of meat like chicken thighs with the skin on and beef burgers, ‘fat bombs’, mackerel, clotted cream, goat’s cheese, avocado…
For the first few days I really craved carbs and sweet things and had to take my work and social events easy, to just focus on resting and overcoming what was clearly a sugar addiction!
(You can get my FREE Quit Sugar & Curb Carbs 10-Step Plan here.)
But after that, my sweet cravings pretty much went and very soon on I experienced a significant decrease in appetite and started eating only 3 times a day, with no snacking.
This was very new to me! I was someone who was used to thinking about food a lot of the time and eating lots of small meals and snacks throughout the day. It was a new joy to experience freedom from food-related thoughts and a minimal appetite, free of cravings.
This decreased hunger freed up my time for other things. I had more time to spend focusing on my work and business, which was an unexpected side benefit of doing the keto diet.
I also experienced the mental clarity, focus and energy that people talk about when their body and brain is running on ketones. I became super-productive in my work…
For my brain, being in keto was kind of like when I used to play Super Mario Kart as a kid and you get the rocket boost which makes you much faster and gives you extra powers.
However, there was some real downsides that I experienced on keto too, which eventually led me to stop after a month…
The Keto Conflict
Although I was really happy with my appetite, enjoyment of food and mental clarity, I was NOT happy with my sleep and bowel movements…
I found that I was completely wired at night and could not go to sleep easily or stay asleep. I would wake up in the middle of the night for hours and it became quite torturous.
You know that feeling when you’re really tried and desperately want to get some sleep but your body feels like it’s running on adrenalin and won’t let you? I had a suspicion that my hormones and certainly cortisol and adrenalin were out of whack.
On top of that, my digestion was pretty good, but I had minimal bowel movements and I became constipated.
Both of these symptoms are very common when people start a keto diet and are amongst the symptoms of the ‘keto flu’ that we are warned about on keto. We’re told by a lot of keto ‘gurus’ that this will only last for a short period of time but for me it lasted a solid month and it forced me to come out of ketosis, which I was really disappointed about.
So I upped my carbs, and allowed myself time to regroup and get some good sleep, which I did.
The sugar cravings came back though and I began to need to eat every few hours again – unlike keto where I could go for many hours happily without food.
It felt like I had failed and I was frustrated with this.
So I continued researching and learning and tried keto again a month or so later. But the same thing happened – insomnia, lack of good bowel movements and also heart palpitations, especially at night.
I began really delving into why this could be and kept finding doctors talking about these symptoms being a lack of ‘electrolytes’ and how we need lots of them on a ketogenic diet.
I knew that electrolytes were essential minerals and salts – Potassium, Magnesium, Calcium, Sodium and I tried to be mindful to increase them. It helped and I began to sleep better and have better digestion.
The Keto Alkaline Diet Connection…
But then one day it suddenly dawned on me. The key to doing keto well is to include lots of alkaline foods in what you eat. These 4 electrolytes are alkaline minerals…and I had been writing for years on the importance of alkaline minerals!
All the doctors were talking about electrolytes but very few were talking about why you needed them, actually how much you need of each one every day and how to get them.
I had written several books for Pete’s sake on the alkaline diet and exactly how to increase your alkaline mineral electrolyte uptake. It was time to draw on my knowledge and resources in this area!
When I discovered keto and because it was such a radical shift for me, I forgot to bear in mind what I knew about the alkaline diet and how beneficial alkaline leafy greens and veg and other alkaline foods are.
I think I kind of assumed they’d be too high carb and I was worried that an extra floret of broccoli might increase my carbs to over 25g, so I erred on the side of eating less veg than more.
So I meticulously tracked my electrolyte intake each day and aimed to hit the daily recommendation at least. On keto, you need more electrolytes than on a higher carb diet.
Carbs help you retain water and therefore alkaline minerals along with the water. On keto, you don’t retain water and you tend to wee a lot – expelling more minerals. Don’t worry, this is perfectly normal, it just means that you need to be more mindful of your mineral intake. The fact is that most people are severely alkaline mineral deficient and their bodies really struggle to perform all their functions optimally because of this lack.
At first I found it hard to balance keeping the right macronutrient ratios with carbs under 25g net per day AND including enough mineral-rich foods.
But slowly and surely I refined and refined my eating plan and developed recipes along the way that were both keto and alkaline mineral electrolyte-rich.
I felt fantastic! My sleep was now good, I lost some weight, my energy was great, my mental clarity was on fire and I was no longer wired and tired. I could happily go many hours without food or even thinking about it. This was the best I had felt in years and I felt pretty good most of the time before.
I knew that this was the key – a KETO ALKALINE diet! I had found the sweet spot of the keto diet and how to really succeed and thrive on it and NOT experience all horrible symptoms of keto flu that puts so many people off.
With all the extra energy, focus, and more time from not thinking about food so much, I began to create a keto alkaline recipe book and meal plan and started doing some free training videos in my new Keto Alkaline Facebook group.
Then in July 2018, I went to London for a week to house-sit for some friends from church and look after their chickens and cats. Whilst I was there I masterminded and recorded a whole keto-alkaline coaching course called Keto Life. I recorded and edited over 80 videos, including recipe videos in the kitchen.
I look back now and can’t quite believe that I got all that work done in such a short period of time. It really was a mammoth project and would ordinarily have taken me a few months to put together. I can only put it down to the mental and physical superpowers that the keto diet gave me. 😉
So Keto Life was born. I created it to be a 4-week interactive coaching program with a 1-week keto transition period and then a 21-day full keto plan. The videos I filmed educate you on the (low-carb) bread and butter of keto and its benefits, what foods to eat and not eat and the role of alkaline foods.
Then there’s the Keto Life 3-week meal plan and a full-colour recipe book with 70 delicious keto meals, drinks, desserts, snacks, breakfasts and smoothies. Plus there’s loads of other cheat sheets and guides on how to eat out on keto, 6 daily foods to thrive, 25 quick keto snacks etc.
I also included 4 weeks of live Q&A calls with me, to answer specific questions and give weekly motivation and support.
I launched Keto Life for the first time in September 2018 and I took a group of 10 people though it.
I was delighted that my new clients loved it and got some great results…
John told me he’d lost around 6lbs and felt younger now than 20 years ago, he had so much more energy in his work…
Gine said she loved the meals and that this program was a life-saver!
Sandra said she loved the recipes…
As a Type 2 Diabetic, Hilary stabilised her blood sugar and had good HBA1C readings at her doctor’s and said she felt great.
I was pretty overjoyed that my keto alkaline coaching program was helping people!
I then launched Keto Life again several times since and each time, my new clients report some rest results – you can see some of them here on my Keto Life info page.
So for now, if you haven’t yet downloaded your copy of my free Keto Alkaline Foods List then do that and feel free to check out Keto Life and let coach you through your healthy keto diet for weight loss, healing and great energy.
Hey, that was a long post, thanks for sticking with me, I appreciate you and hope to help you on your journey into great health!
Laura 🙂
