intermittent fasting basics, how to's, why even

2 FAST 2 FURIOUS

INTERMITTENT FASTING,

BASICS, HOW TO’S, WHY EVEN, AND AM I GONNA DIE?

*this information is for information and educational purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 
 

 

I’ma answer all this and moreeeeeeee.

So again, this is my baby knowledge and understanding of IF, which will forever be growing and expanding, I quote and link the experts in this field, and definitely encourage you to listen/absorb their content J

I also feel we need to clarify that we need to see and frame IF as a tool for optimal health and becoming thriving millennials, rather than a diet / weight loss protocol. IF benefits our health and our performance.


Some epic benefits of IF;

 

- neurogenesis (new neural growth, which enables us to make new connection and recall information faster, improves learning abilities, memory consolidation and cognition)

- re-balances our gut health

- primes our immune system and enables it to calm down and rebalance

- improves energy production

- improves insulin sensitivity

- improves nutrient absorption

- improves inflammatory markers

- improves protein efficiency usage

- and as an indirect benefit, will aid weight loss and muscle synthesis, because you’ll be healthier, and being healthy = a stable, healthy weight and being in an anabolic state.  


So, how does IF work?

So, in our ancestral days, which is essentially what a lot of the “health” principles and lifestyles evoke -  we went through periods of famine and feast. Some days, we didn’t eat, we couldn’t find food, and other days, we killed something, found some tubers and had a bomb ass feed. And it’s genetically imprinted in us, that we benefit from having these cycles of feast and famine. So fast forward to today’s society, food is everywhere. It’s sooooo easily accessible, its 24/7, uber eats, but it’s also very far removed from the true food we’ve been designed to eat. It’s processed, nutrient empty, high density, bloat-causing, brain fogging, digestion fucking, inflammatory forming “food”. So we tend to see more of the feast side of this story, than the famine, as we live in an “obesogenic environment” and our food culture is of constant consumption, because it helps the economy. And this is linked to disease, imbalances and dysregulation in the body. Digestion takes up HEAPS OF OUR ENERGY, which can lead to our body not mopping up free radicals, not turning on cell death aka apoptosis aka the coolest word, it’s like we’re never resting. Our bodies and digestive system are put under so much stress and work, that often, things slip through – toxins, undigested foods, bacteria, pathogens, etc.

 

So, through implementing a time restricted eating / IF protocol, will see this energy free’d up to do what our bodies need to do to ensure longevity and enabling us to being thriving millennials. We’re able to mop up these free radical cells, clear out the plaques in our arteries, regulate our hunger hormones – which we explore in our pervious blog, gives our digestive tract a break, to repair and regenerate, balance our microbiome, boost our immune system, aiding weight loss, detoxification and so much more.


Fasting can help with autoimmune, skin conditions, mood imbalances, reverse diseases, improve mental acuity, our stress response, reduce inflammation and associated their symptoms. Fasting allows us to heal. All systems. All issues.


When we fast, we’re also going to be more aware of how detrimental shitty foods are for us, because when we eat something regularly, we adapt. Or we get used to the bloating, the bad feels, the inflammation. When we take out these foods, not only because we’re fasting, but also because when we start taking care of ourselves and implementing thee strategies, we want to eat better foods that nourish us. So when we take these foods out, we’re reducing inflammation, reducing IBS, and balancing out our microbiome more efficiently, healing our guts, and then if we eat these shit foods again, you’ll notice such a more immediate and acute response. Which will make you realise that those foods, aren’t good for you. They don’t agree with you being thriving. So therefore, they gotta go yo, you gotta upgrade.

 

Also, so many traditional cultures utilise fasting to achieve a higher sense of purpose and wellbeing – from Ramadan to Lent. We fast before we have to have operations, we fast before tests, all because it’s a true indication of what’s happening and away from the influence of food. It also resets our hunger/satiety hormones, so we’re more intune with our internal hunger cues – as to when we’re truly hungry and ready to eat vs, what time it is, what everyone else is doing, if we have “space” (which I’m the first to admit, I fucking do haha).


There’s a “true fast”, which is just water. I personally, do a black coffee w/ my cordyceps mixed in because I train during my fast, and just love my little morning adaptogen x polyphenol hug (aka my coffee x cordyceps combo). Others, such as Dave Asprey intermittent fast with a bulletproof coffee, or some kind of high fat beverage, to encourage fat burning and mental acuity, and also a slow release of energy and reduced hunger. Others add in collagen, greens, and other supplements to support their bodies during the “fast”.

 

Fasting daily for 16-18 hours to be when hormonal benefits, and where apoptosis aka cell death is triggered from Dr. Rhonda Patrick. Whereas Dr. Sacchin Panda says 11 hours is beneficial and more TRE. So I feel, aim for 11, anything above is awesome. And whether you implement a fast every day, or one a week, a few times a week, or do a prolonged fast (as @inthera utilises, and discusses on her blog). Either way, creating more time not eating is beneficial, and it’s also important to be consuming nutrient dense foods when we break our fast.


If you’re like “Lize how the hell do I even implement this?” WELL I push out/ skip breakfast to like 12-3pm, depending when I eat and finish dinner / let it digest (2-3 hours). So say I eat dinner like 6, finished digesting like 9. Wake up 6, that’s already 9 hours, I’ll train and eat at like 11? Which hits 14 hours, or I push it out to like 12pm or 3pm, which is either 15 or 18 hours. And I’m g.

 

Otherwise, eat an early dinner at like 4pm, and then we sleep for like 7.5 hours and then say it’s digested by like 6pm, we wake up at 6am that’s already 12, eat breakfast at 8, that’s 14. Eat at 10, 16 hours done, stretch it to lunch time when ya feeling hungry 18 hours boom.

 

TRE (time-restricted eating) works more in an eating / fasting window and is same same but dif to IF, and a different way to frame and approach fasting. So our eating window will be 8-10 hours, and our fast is 14-16 hours. So with the above examples, we start eating at 12 or 2, our eating window is 6-8 hours, and the fast is 18-20 hours without even really thinking about it. It seems like a lot, but you’ll notice not only do you regulate your hunger and don’t feel enslaved to eat, hangry, or thinking about food 24/7 (which both is and isn’t a dream haha), but you’ll likely be making better food choices, have more energy, reduce bloating and digestive upset, feel lighter, less lethargic, and so much more.


Some push-backs I want to address and what Jess (@inthera) brought up with me, is how women shouldn’t fast. I feel this idea exists because our body holds onto more fat and things because we need that for when we make a baby. Our genes want to keep us being juicy fertile turtles. And fasting, adds a mild stress on the body, as we’re forcing our body to adapt and utilise nutrients more effectively. So adding this additional stress to our chicky babe bodies can negatively impact our ability to conceive and hold a baby inside. But, I feel there’s so many benefits to fasting and this notion is somewhat not applicable unless you’re trying to get pregnant or if you’re pregnant – yeah don’t fast. All other conditions and non-pregnant women, pass go, collect $200 dollars.

 

Hit me with any questions or if you need help or guidance or anything!!

YAY

MEDICINAL MUSHROOM MANIA


I’VE BEEN DYING TO DO THIS BLOGGGGGGGGGGGGGGGG

 

First things first, DA DISCLAIMER

*this information is for information and educational purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

and this fits because when you incorporate medicinal mushrooms into your life, possibilities and good feels are infinite. 


So yay MEDICINAL MUSHROOMS.

I’m so happy they’re getting there “lime light” in regards to the mainstream acceptance and promotion. Mushrooms have been used for centuries throughout China, Russia and the Nordic countries, and now the western world is waking up to their magical abilities. 

 

Now medicinal mushrooms aren’t hallucinogenic, theyr’e therapeutic, and all have the same core qualities, they are all 

1) adaptogens

2) immune modulators and

3) anti-bacterial & anti-viral.

Adaptogens as we discussed in our superfoods blog, are wonderful yums that help our body to adapt in any state. Think of them as a chameleon. They become whatever you need them to do. They specifically raise our overall resistance to acute and chronic stress (YAY)

Immunomodulating (great word) means they’re able to upgrade and stimulate our immune system (never fear autoimmunies out there, there is hope with the mushrooms!!). This is a good thing, because when we’re worn down from stress our immune system becomes compromised. That’s why we tend to get sick after a festival or big weekend or some kind of stressful event.

And anti bacterial and anti-viral speak for themselves, bye bye bad bacteria and viruses, ain’t no space for you up in huuurrrrrr, 

SUPER COOL FACT, in the human body there are receptors that only specifically receive the unique polysaccharides that these mushrooms have.. like that's fucking cool. It was meant to be. Like Bee & Hov. 


So all of the 8 I’m going to break down today w/ cute info-graphics have these qualities, and then each of them has additional specific properties that help with everything from metabolic syndrome to Alzheimer’s. So lets get into it

 

1.     CORDYCEPS

are #1 for boosting energy as it increases O2 flow, and ATP production (cellular energy) by anywhere between 20-30%!

When there’s more oxygen flow, we’re better able to utilise nutrients and clear out toxins, and therefore create more cellular energy. You feel cordyceps effects almost instantly. Cordyceps also aid in respiratory issues (asthma, coughs etc) through stimulating lymphocyte production, which are a type of white blood cell.

There’s also a component called “cordysepic acid” which has been shown to shrink tumours (also a common thread within all the mushrooms we explore). And last, but not least, cordyceps are legendary for boosting libido via a component called deoxyadenosine - which additionally boosts blood flow and testosterone production (testosterone is awesome even for chicky babes), as well as fertility in both men & women. When i was reading about cordyceps and libido i was like "ohhhhh that explains SO MUCH" haha, trust ya girl. 

Cordyceps also help to elevate 5-HTP and BDNGF (a brain growth factor), which will help to promote sleep and serotonin production (weowww). 

They're also an awesome support for the lungs, liver and kidneys.

 

Who would benefit from cordyceps? Active individuals, asthma sufferers, people who can’t get it up or have a low sex drive, over-thinkers, those who experience anxiety, active individuals, and those wanting to improve every day energy levels and recovery and feels. 

 

How to use Cordyceps? I love and use Teelixir for all my mushrooms, and supercharge my AM coffees, smoothies, and use it in broths and cooking and even dressings. Lub cordyeps. 

 

2.     CHAGA

is the big daddy Kane of the mycelium kingdom (the mushroom network) and is the #1 most potent antioxidant on da planet (beating cacao and acai and all those other lovelies). It has this thing called SOD superoxide dismutase (legit dismutase is one of my FAVE words to say), which is one the potent antioxidant properties.

Chaga’s also rich in zinc and melanin, so doubling that with SOD its super protective for the skin and prevents weathered skin and ageing skin, and also is protetive for the eyes. Again, like cordy, chaga increase lymphocyte production and contains anti-tumour and anti-cancer properties (betulic acid).  Chaga is also a bomb digestive enhancer, containing an array of enzymes and also aids in the reduction of inflammation POW POW

 

Who is chaga bomb for? EVERY MILLENNIAL AND PERSON EVER. but to be specific who it would benefit AWESOMELY to a whole new level, those exposed to high levels of free radicals, through toxic substances and fumes like if you're around machinery and chemicals and exhausts (aka Aidan and Matt!!). 

Also those who experience inflammatory gut disorders (IBD/UC etc), or experiences skin conditions, acne, eczema, psoriasis, 

How to have it? I do that morning AM coffee with it, and smoothies, same as CORDY. 

 

 

3.     REISHI

 

is the MYCELIUM QUEEN, and she reigns supreme as the ultimate stress reducer. She does this through her incredible adaptogenic properties and working on endocrine or hormone balancing.

So helping us to be less cortisol-resistant (check out our blog on stress & stubborn fat too for a break down). Linking into her ability to balance hormones, reishi is also great for promoting sleep and just calming down our nervous system. Reishi is also bomb for blood circulation and boosting liver function! YAY! This helps to lower blood pressure and cholesterol.

Reishi is also awesome for reducing and getting rid of ALLERGIES!!! The ganoderic acid in her inhibits the response of histamine, bye bye hay fever. And finally, again, running theme of being anti-tumour.

 

Who is reishi awesome for? Anyone who experiences anxiety, restlessness, nervousness, depression, OCD, insomnia or has chronic fatigue, works night shifts/shift work. Anyone who experiences stress aka all of us, and those with allergies and hay fever / congestion, CF, fibromyalgia. Reishi is pretty much awesome for every and everything, haha she's like the ultimate.

When to have the queen? Leave this baby till 7PM and onwards.

How to use? Again, anyway, broths, savory eats, smoothies, with spices to boost flavours, as reishi is suupppppeeerrrrrr bitter/medicinal tasting, so we need to hide this queen. But like all the mushrooms there best to have away from foods for therapeutic benefits, so just liquids e.g smoothies, juices, soups, teas (like @fourstigmatic 's) or with nut butters 

 

4.    LIONS MANE

 – aka BRAIN MANE. Lion’s mane is all about brain boosting. Lions mane stimulates NGF neural growth factor, which strengthens existing and enables new neurons to be made, aka it repairs and regenerates. It does this through two of its properties, (hericenones stimulates NGF and ericancines crosses the blood-brain barrier), which is a selective space between the brain and blood vessels, so lions mane can get through and go BAM NEW NEURONS PLZ. It also reduces neural inflammation which is awesome, and has a calming effect on the mind and balances mood.

 

Who is Lions mane awesome for? Anyone who wants to improve their cognition (aka all the millennial entrepreneurs out der), people with a family history of Alzheimer’s, dementia or Parkinson’s, people who have memory recall barriers, and just all of us ageing millennials, gotta protect da brain. Also those who experience anxiety, depression and overthinking, neural issues or who have nerve damage

How to use? Coffee, smoothies, dressings, teas, latte's whatever floats ya boat

 

 

5.     MAITAKE

is the metabolic boosting best friend. Maitake is effective at combating MX syndrome aka metabolic syndrome, syndrome X aka a cluster of metabolic issues, such as insulin resistance, obesity, high blood pressure, high cholesterol, high triglycerides, that are all the drivers of chronic disease – heart disease, stroke, T2D and cancer.

Maitake is also an amazing immune booster and reduces the likelihood of getting hit with a flu or cold and helps keep ya immune system level 100!!

 

Who is Maitake great for? Anyone with any of the above conditions, low thyroid, under stress, or anyone wanting to give their metabolism a boost and wanting an extra pal in the weight loss journey. Also those who get recurring colds, flu’s, viruses, bacterias and tend to have a poor immune system.

How to take? Dunno, I haven’t used it. Probs the running theme of however ya waaaant.

 

6.     SHIITAKE

shiiiiitake is an enzyme and essential amino acid rich hunni. Its rich in amylase & cellulose, digestive enzymes that aid our body in breaking down food and utilising nutrients.

Shiitake has 7 out of 9 essential aminos, making it a rich protein source. Also some decent levels of magnesium and potassium, and B vitamins with dried shiitake being a bomb plant source of VITAMIN D ON DA PLANET. (blog on VD is coming soon babies).

Shiitake is also great for liver function & detox, which is inextricably linked to skin health, with shiitake improves skin complexion. Again, shiitake also improves the cardiovascular system preventing substances from binding to the blood levels and thus lowering cholesterol, and also activated our white blood cells.

 

Who is shiitake gonna help? Millennials that get bloating, have sluggish digestion, slow metabolism, low thyroid, those trying to lose weight, detoxes / those wanting to give their liver some extra love, those with skin conditions,

 

 

7.     TURKEY TAIL

tt's got a tonne of research emerging about its effectiveness in cancer patients who are or have, undergone radiation and chemo. TT stimulates an army of our white blood cells; T-cells, NK (natural killer) cells and macrophages, and with radiation and chemo essentially aggressively annihilating and bombing our body and immune system, turkey tail aids in ensuring that our body can bounce back after treatment. The two key components that stimulate our immune cells are PSK & PSP (polysaccharide krestin & polysaccharide peptide).

 

Who will benefits from TT? Those undergoing cancer treatment, or who have chronic low immune function.

HOW? Anyway ya can, smoothies, foods, soups, all the ways

 

8.     TREMELLA

finally, is the beauty boosting tremella, and I aint saying that to be vain. Tremella also contains SOD superoxide dismutase, which is a potent anti-oxidant that Chaga’s rich in, and this aids in preventing our skin from ageing and being damaged. Further tremella is awesome at retaining fluid within the dermis (skin) layer, ensuring we stay plump and glowing. Its also the #1 VITAMIN D SOURCE. COME AT ME TREMELLA.

 

Tremella's good for who? those with ageing skin (lol all of us), or those who get exposed to lots of sun.

How? however ya want!!


 

For best utilisation of these great 8, do 1-2g per day (like ½ a teaspoon), and if you have any more questions HOLLA AT ME

 


 

If you’re interested in their application to cancer treatment, dive in further, Paul Stamets is the father of the mycelium world and definitely worth a trip down the rabbit hole. Check out his podcast with Joe Rogan also. (Joe Rogan also happens to be my celebrity crush)

 

ALSO, check out my interview with the gorgeous Jess from @in.the.ra where we dive into medicinal mushrooms, and so much more!

http://www.inthera.com.au/author/inthera/

 

ALL THE LOVE

 

E AKA TMN AKA MUSHROOM BIDDIE 2K18

 

for more info_ kiddiecharityhelp.com-2.png

 

Isokauppila, T 2017 Healing Mushrooms, Penguin Random House LLC, New York.

Teelixir, Mushrooms, Teelixir, retrieved December 2017, <https://teelixir.com>

Paul Stamets at TEDMED 2011, YouTube, TED, 21 February 2011, <https://www.youtube.com/watch?v=pXHDoROh2hA>

Joe Rogan & Paul Stamets

#1035 Paul Samets 2017, podcast, The Joe Rogan Experience, 8 November, iTunes.

Tero Isokauppila & Rich Roll

#24 Healing Mushrooms: Tero Isokauppila On The Magical, Mysterious, Health Promoting Properties Of Fungi 2017, podcast, The Rich Roll Podcast, 8 October, iTunes.

Tero Isokauppila & TUHP

#143 Tero Isokauppila – Medicinal Mushrooms Have The Power To Regulate Your Immunity, Boost Your Brain, And Improve Your Gut Health 2017, podcast, The Ultimate Health Podcast, 28 February, iTunes.

#015 Tero Isokauppila – Balance Your Hormones And Immune System With Superfood Mushrooms 2015, podcast, The Ultimate Health Podcast, 7 January, iTunes.

 

 

HOW TO GET MORE ENERGY, 4 strategies every millennial needs

LISTEN UP MILLENNIAL ENTREPRENEURS

THIS IS THE KEYYYYYY TO MORE PRODUCTIVITY, INNOVATION, HAPPINESS, SLEEP, AND EVERYTHING ELSE.

LETS TALK BOUT CREATING MORE ENERGY VIA THE 4 PILLARS;

mindset, movement, nutrition & self-love

 

So, amongst my baby YouTube rant about posting and being consistent, I realised that I want to convey my passion, personality, energy and vibes authentically, because that’s the whole point of diving into and building The Millennial Nutritionist, is to be authentic and raw and real.

And you know what’s real, not forcing myself to do a video because in my head I’ve “scheduled it” or that having structure and regularly posting a YouTube video is “the way to do it”. 

I want to be in the flow state, being me, conveying my ideas to you, so that you can absorb them and apply them to your life. And for that to happen, energy needs to be present and transferred. And then I was like tagging clothes at work, and just went on this day dream of this topic about energy. And not to get fully into it and metaphysical and philosophical , but energy is the entire crux of life. (LOL so i stopped doing youtube and pivoted into audio if you're reading this circa April 2018)


Energy is what we’re all made up of, its what we radiate and its what runs the world. Without energy, we’re all fucked. In every sense of the word, biologically, physically, chemically, environmentally, financially, like every single aspect of life revolves around energy. And its always about how do I have more energy? But real, sustainable, soul propelling energy? And for me, my coaching revolves around the 4 pillars in which I feel are fundamental to being an abundant millennial;


 

1)   mindset

2)   movement

3)   nutrition

4)   self love

 


And so, I was frantically writing notes with Ne-Yo booming through the back room, my ideas around energy and the 4 pillars, and how each of these is so fundamental into contributing producing more energy. And we all know ore energy equals more awesomeness in every aspect of our lives.

 

So, the mindset and energy link. You know when you’re inspired, excited, flowing, pumped, and present, energy just appears from inside you and you’re like “what the fuck I feel amazing”. We’ve usually experienced it at work, when you hit a wall but then R Kelly bump n grind comes on and you’re just like YES, and then could work for another 10 hours because you’re just in such a good head and mind space.

Or when you’re training or during a game and you hit the point of feeling wrecked, but then its that self talk or a pep from some awesome person around you, that shifts your mindset, and pushes you to continue and you again, just create this energy from somewhere inside and you can keep going.

Its this mindset energy that’s super powerful, and that can be tapped into and created when we’re involved, interested, present, excited, passionate, inspired and happy. And to get more of this, we need to do more of what we LOVE and what makes us happy and feel good. Seems like a simple equation to me.

Regardless, shimmy in baby things every day that make you laugh and giggle, and happy and feel good and you’ll feel that influx of internal energy and then you can feel awesome and do the shit you gotta do, to be where you wanna be.

 


Okay, so movement and energy is super interesting on a cellular level, in how moving our bodies creates energy through our mitochondria, which are our little ATP making bodies that live inside our cells. We can have hundreds of mitochondria per cell, and its through exercise that we MAKE MORE MITOCHONDRIA, MEANING WE CAN LITERALLY MAKE MORE CELLULAR ENERGY. Its how sedentary people have no energy, and how active people just have more energy, even though it seems trivial because one sits and one moves, so you’d think the person who sits would just have heaps of cellular energy “saved up”, but nuh uh.

Being active is bomb, for a whole flippin bunch of reasons, but cmon, more energy is dope. So moving in the way that makes you happy, makes you feel good and confident, and excited and proud and like you’re growing will give you more energy.

 


Nutrition and energy is also fundamental, because our mitochondria require nutritional input to be able to do the reactions to produce ATP (which I forgot to mention is just our energy molecule name? adenosine triphosphate). Swapping out refined, over-processed “foods” and adding in, in baby steps aka one at a time, don’t overwhelm yourself and be like IM GOING TO CHANGE EVERYTHING. Its about implementing baby steps and swaps so it becomes sustainable, builds confidence and momentum, and then you keep going and just have more energy and vitality and abundance.

So, swapping out foods that poison you and hurt you, for their real counterpart, the whole version of it, aka apple juice for an apple. Simple swaps, like leaving our carbs till around training and bed, ensures no sugar spikes or crashes and no brain fog or sleepiness, that usually goes down after we eat carbs. And just eating all the yummy proteins, fats, veggies, fibre and fruits throughout the day fuelling us with all the goodness to have more energy.

Spirulina is BOMB for energy (legit), B vitamins are also required for cellular energy production, so if you’re stressed they get zapped super fast, so ACTIVATED B’s might be a good tool to use in conjunction, MCT oil for that brain fuel / bulletproof coffee / coffee in general or tea or matcha, or whatever you lurrrve. BANANAS, raw cacao, maca powder and all my medicinal mushroom babies (check out Teelixir).

 

Also, energy is made from our gut, so taking care of our microbiome is also crucial for more energy. When we’re constantly eating or eating lots or even lots of heavy foods, all our energy is taken away and goes towards digestion, so spacing our meals out, intermittent fasting or TRE (time restricted eating) are awesome tools which I LOVE and do on the reg reg, eating gut loving foods like fermented veg, kombucha, pre & probiotic foods (check out da other blog on this one) are super awesome in providing you with more ENERGY.

 


And then finally, energy and self-love. Now I’m the first to admit this is where I fuck up. Looking after yourself is crucial to having real, sustainable energy. You cant pour from an empty cup, and you cant run yourself down and expect to be able to have the energy to move, work on your mindset / personal development or even eat well and make good choices, because you’re overworked, tired, stressed, fatigued, and all that other stuff that us millennial’s tend to dabble in.

So giving yourself the opportunity, time and space to slow down, sleep a bit more, relax, treat yoself, have a day, or two, or three or a week off training, invest in a sauna or float pod or massage, or a day of Netflix and chill and laying in bed, of not always checking our phones and constantly having to be stimulated, of just reading a book, writing, or just hanging out with the people we love. It’s okay to stop and refill your cup, because no one else is going to stop time and do it for you (sadly, Dr. Who where are you when I need you). Its doing things for yourself to better yourself, that will ensure your mindset is growing, your movement is improving and beneficial and the foods you’re eating are nourishing and supporting you.

 

They all interlink (that’s why they’re my faves and team o bad bitches).

 

Hit me with any questions, and here’s the bubba video that links into it all

 

 LOVE E x