Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+

By Everyday Wellness™Science Alternative Health Health & Fitness Nutrition Life Sciences

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Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+ episodes

July 13, 2024Ep. 378 Calm Your Mind with Food: Nutrition's Role in Mental Health with Uma Naidoo, MD
Today, I am delighted to reconnect with Dr. Uma Naidoo, who joined me once before for episode 173.
Dr. Naidoo is an awarded and board-certified Harvard nutritional psychiatrist, professional chef, and nutritional biologist. She is the Founder and Director of the first-ever hospital-based nutritional and metabolic psychiatry service in the United States at Massachusetts General Hospital and the Director of Nutritional Psychiatry at the MGH Academy.
In our enlightening conversation, Dr. Naidoo talks about her latest book, Calm Your Mind With Food, and we dive into the impact of anxiety during the pandemic. We explore how anxiety influences our susceptibility to metabolic diseases, autoimmunity, and Alzheimer's, and the difference between processed foods and homemade meals. Dr. Naidoo emphasizes the pivotal role of nutrition in mental health, particularly the interplay between the enteric nervous system, the vagus nerve, and brain function. Our discussion also covers the scientific underpinnings of the gut microbiome, the pitfalls of non-nutritive sweeteners and sugars, and the critical roles of neurotransmitters and neuroinflammation. She also elucidates the concept of leptin and its resistance, critiques nutritional trends like the low-fat craze, and clarifies the nuanced impacts of carbohydrates, fiber, and plant-based versus omnivorous diets.
I am sure you will find this conversation with Dr. Uma Naidoo as valuable and enjoyable as I did.

IN THIS EPISODE YOU WILL LEARN:
Some of the mental health and anxiety trends Dr. Naidoo continues to see four years after the pandemic
How cooking at home improves your food choices and health
The link between gut health and mental wellbeing
How older artificial sweeteners, like aspartame, can lead to cravings and weight gain
How stress and poor diet impact brain function
How hormones like leptin can cause anxiety and depression
The importance of understanding your individual nutritional needs based on your genetics, physiology, and environment
Dr. Naidoo advises moderation when consuming fruit and processed foods
Why many individuals struggle to consume enough fiber
How to increase your fiber intake
The benefits of including whole, unprocessed foods like eggs, avocado, and sourdough bread in your breakfast
Connect with Cynthia Thurlow
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Submit your questions to [email protected]
Connect with Dr. Uma Naidoo
On her website
Daily Dose Meals
OnFacebook
Instagram
LinkedIn
X, and TikTok

Previous Episode Mentioned
Ep. 173 – How The Food You Eat Boosts Your Mood & Mental Health (and the Connection Your Gut Health Plays) with Dr. Uma Naidoo
56 min
July 10, 2024Ep. 377 Unlocking the Benefits of Essential Amino Acids for Muscle Health with Angelo Keely
I am delighted to connect with Angelo Keely today, the Co-founder and CEO of Kion.
Angelo started Kion in 2017, aspiring to create an unparalleled and healthy work culture within a high-growth consumer products company dedicated to motivating their customers to continue along their journeys to personal health.
In our conversation, we explore the advantages of essential amino acids (EAAs), their role in muscle function, how they differ from branched-chain amino acids, and their impact on metabolic processes. We explain the importance of sourcing around essential amino acids, address concerns related to muscle loss, caloric restriction, and fasting, and discuss how EAAs support overall muscle health. Angelo also shares his insights on caffeine, creatine, omega-3s, stress management, and sleep.
Stay tuned for today’s informative and engaging conversation with Angelo Keely.

IN THIS EPISODE YOU WILL LEARN:
What amino acids are and why they are essential for our bodies
How essential amino acids differ from non-essential amino acids
Why resistance training and consuming nutrient-dense meals are the key to stimulating protein synthesis
The reason branched-chain amino acid supplements are not as effective as EAA supplements
Some factors to consider regarding loss of muscle mass in aging individuals
How essential amino acids are lighter and more effective for protein synthesis in middle-aged individuals
The importance of adequate protein intake when fasting intermittently
How hormonal changes during perimenopause can lead to anabolic resistance, making essential amino acids more beneficial for women than men
How creatine supports muscle energy, and why it is particularly beneficial for women in perimenopause
The benefits of omega-3 supplements
Why getting enough sleep is essential sleep for middle-aged women.
Bio: Angelo Keely
Angelo is the co-founder and CEO of Kion, an active lifestyle, supplement, and functional food company dedicated to helping people fully experience a fun and active life by providing pure, energy-enhancing solutions.
Visit getkion.com/cynthia to save 20%

Personal Highlights
Raised in Austin, Texas — parents in the supplement and health food business
He was stabbed and nearly beaten to death at 16 years old during a bad LSD trip
He has been involved in nutrition, functional fitness, yoga, and meditation for over 20 years
He was part of a small rescue party for a bus accident in the foothills of the Indian Himalayas at age 21 while doing advanced yoga study at an ashram
Started professional career and lived in France and India for several years
Speaks multiple languages
Happily married with two kids — always focused on the balance between career and family
Aminos were one of the most important supplements mom gave to Angelo as a small child
Angelo started Kion in his garage — a classic entrepreneur story
Building Kion is an effort to build the best possible company for everyone it touches —seeking fun, a great life, and integrity in everything we do
Connect with Cynthia Thurlow
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Submit your questions to [email protected]
56 min
July 08, 2024BONUS: Navigating Female Hormones, Metabolism, Sleep and More with Dr. Stephanie Estima
I am thrilled to welcome the extraordinary Dr. Stephanie Estima back to the show today to join me in facilitating many questions from listeners. She was with me last on Episode 272, and before that, on Episode 123.
Dr. Estima’s perspective aligns very closely with mine within the health and wellness space. She is an exceptionally knowledgeable and well-informed clinician specializing in female metabolism and body composition. She authored the invaluable resource known as the Betty Body and hosts The Better! podcast, where I have had the privilege of being her guest.
Today, we answer questions from both our communities, covering topics ranging from managing hormones during breastfeeding while coping with insufficient sleep to issues concerning preconception and methods for cycle tracking. We dive into the best contraceptives for younger women, strategies for supporting detoxification, addressing fibrocystic breasts, navigating autoimmune conditions and fibromyalgia, and determining the intensity of workout routines. There were also many questions about weight training, preferred pre-workouts, favorite supplements tailored for perimenopause and menopause, hormesis, and much more.
Dr. Estima's insights are as enlightening as ever, making today’s conversation a must-listen for anyone on a journey toward optimal well-being.

IN THIS EPISODE YOU WILL LEARN:
How breastfeeding can delay menstrual cycles without causing infertility
Dr. Stephanie discusses fertility and the importance of evaluating both male and female factors
Contraceptive options for younger women
The importance of understanding the side effects and implications of long-term oral contraceptives
The benefits of green leafy vegetables for fibrocystic breasts
Supplements for breast health
The potential drawbacks of mammograms
Perimenopause and autoimmune conditions, including Hashimoto's, thyroiditis, and fibromyalgia
How trauma contributes to the dysregulation of the immune system and autoimmune conditions
Supplements for middle-aged women
How cold plunges and saunas benefit physical and mental well-being
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Dr. Stephanie Estima
On Instagram
On her weekly podcast, Better! With Dr. Stephanie, where she explores the human potential, hormones, metabolism, and a life well-lived.
Get a copy of Dr. Stephanie Estima’s #1 bestselling book, The Betty Body: A Geeky Goddess’ Guide to Intuitive Eating, Balanced Hormones, and Transformative Sex

Previous Episodes featuring Dr. Stephanie
Ep. 123 – Menstruation, Muscle, Maternity, & Metabolism: What Every Woman Should Know with Dr. Stephanie Estima
Ep. 272 Understanding Women’s Health: Answering Your FAQs featuring Dr. Stephanie Estima
1 hr 16 min
July 06, 2024Ep. 376 Practical Solutions to Manage Perimenopause and Menopause Symptoms with Dr. Mary Claire Haver
Today, I am thrilled to reconnect with a previous guest, Dr. Mary Claire Haver.
Dr. Haver is a board-certified OBGYN, a certified menopause provider, and the founder of Mary Claire Wellness, a private medical practice focusing on women in midlife. Her best-selling book, the Galveston Diet, and her latest New York Times best-seller, The New Menopause, are fabulous resources for middle-aged women.
In our discussion today, we dive into various aspects of perimenopause, looking at the associated challenges. We discuss factors accelerating ovarian aging, the role of contraception, mental health shifts, and the often delayed diagnosis of premature ovarian insufficiency. We examine the differences between hormone replacement therapy and oral contraceptives, discussing the importance of advocacy for women's health and the benefits of vaginal estrogen. We explore the disparity in federal funding for women's health research, the impact of the Women's Health Initiative, body composition changes, the estrabolome, the 30 Plant Challenge, and the advantages of HRT. Dr. Haver also talks about her preferred supplements.
I'm sure you will find this conversation a valuable resource that you will likely revisit several times.

IN THIS EPISODE YOU WILL LEARN:
Why perimenopause is so fraught with chaos
Some of the factors that hasten ovarian aging
How perimenopause causes significant changes in neurotransmitters, leading to cognitive changes
The differences between HRT and oral contraceptives
How estrogen loss during menopause affects vaginal tissue
The benefits of vaginal estrogen for symptoms of menopause
How women's health research funding prioritizes reproduction over menopause and perimenopause
How HRT can help with fat loss and muscle mass in postmenopausal women
The emergence of eating-disordered behaviors in menopausal women
Some of the lesser-known symptoms of menopause and ways to overcome them
How HRT could impact the longevity and cognitive health of women
Bio: Dr Mary Claire Haver
Dr. Mary Claire Haver is a board-certified OB-GYN who has devoted her adult life to women's health. When she began to experience the changes of menopause and mid-life weight gain, she created her online program, The Galveston Diet, which currently has over 80,000 students. The Galveston Diet is the first and only nutrition program in the world created by a female OB-GYN, designed for women in menopause.
As part of her ongoing research, she became certified in Culinary Medicine in 2019, specializing in medical nutrition. In 2021, Dr. Haver opened Mary Claire Wellness; the clinic was born out of repeated requests from the Galveston Diet students and Dr. Haver's social media followers for personal guidance.
Dr. Haver lives with her husband and two daughters in Galveston, Texas. She is the author of The Galveston Diet (Rodale; January 10th, 2023).

Connect with Cynthia Thurlow
Follow on Twitter, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Dr. Mary Claire Haver
On the Mary Claire Wellness website
Instagram
TikTok
Facebook
YouTube

Books Mentioned
Dr. Haver’s books, The Galveston Diet and The New Menopause
The Menopause Brain and the XX Brain by Lisa Mosconi
Previous Episode Mentioned
Ep. 308 Dr. Mary Claire Haver: Weight Gain in Middle Age, Perimenopause and Inflammation
59 min
July 03, 2024Ep. 375 AMA #9: Aging Gracefully: Avoiding Muscle Loss and Sarcopenia with Cynthia Thurlow, NP
Today, we have AMA number 9.
This episode is particularly significant to me as I discuss the recent fall and rapid decline of my father, which I believe could have been prevented.
My father was a thin and reasonably healthy man who became increasingly sedentary later in life. He grew weaker and became frailer, and a series of falls resulted in multiple brain bleeds. Despite hospitalization, he ultimately chose comfort care and passed away.
By sharing his story, I hope to inspire others to prioritize physical activity, proper nutrition, and strength training to prevent similar outcomes.
Your responses and thoughtful questions are deeply appreciated. Stay tuned for today’s AMA, focusing on preventing sarcopenia in older adults.

IN THIS EPISODE YOU WILL LEARN:
What are the hallmarks of sarcopenia?
Why strength training is crucial for preventing and managing sarcopenia
How stabilizing estrogen and progesterone with HRT can help mitigate muscle catabolism and bone density loss in post-menopausal women.
Why an adequate protein intake is essential for preventing sarcopenia
How creatine can help to help improve muscle mass in older adults
How to improve muscle mass through increased repetitions with lighter weights
The benefits of hydration and electrolytes for easing joint pain and muscle recovery in post-menopausal women
How encouraging your older relatives to improve their nutrition and find enjoyable physical activities can help them prevent muscle loss.
Why working with trainers experienced in middle-aged and older adult fitness is recommended to ensure safe and effective exercise routines.
How nutritional supplements can help prevent muscle loss
Connect with Cynthia Thurlow
Follow on Twitter, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]

Resources
International Clinical Practice Guidelines for Sarcopenia (ICFSR): Screening, Diagnosis and Management
Consensus guidelines for sarcopenia prevention, diagnosis, and management in Australia and New Zealand
Sarcopenia definition, diagnosis, and treatment: consensus is growing
Weighted Vests on Amazon
Beam Dream Sleep Powder (use code CYNTHIA for 20% off)
LMNT Electrolytes
32 min
July 01, 2024BONUS: Peri/Menopause are a Natural Function of Aging: See you later, Ovulator! with Esther Blum
I am honored to connect with Esther Blum today! She is the bestselling author of "Cavewomen Don’t Get Fat," "Eat, Drink, and Be Gorgeous," and most recently, "See Ya Later, Ovulator!". Esther currently maintains a busy virtual practice where she helps women balance hormones, lose stubborn body fat, and treat the root cause of health struggles.
Today we speak about medical gaslighting, how weight gain does not have to be a part of aging, andropause and menopause, and the Women’s Health Initiative. We dive into physical changes and significant symptoms during perimenopause and menopause, the role of the pelvic floor, deciphering what the dreaded “menopot” is, what does not work, and advocacy in terms of testing and hormones. We also address constipation, weight loss resistance, and how our tolerance for alcohol changes as we age, especially when using bioidenticals or hormone replacement therapy.
IN THIS EPISODE YOU WILL LEARN:
How women can redefine their experience and continue having an active sex life after menopause.
How to surrender, lean in, and take the pressure off yourself while going through perimenopause and menopause.
Why is there so much misinformation and medical gaslighting in our society?
Why Esther wrote See Ya Later, Ovulator!
Some common symptoms of perimenopause.
Risks women may face after a hysterectomy.
Changes that happen in the vaginal canal and pelvic floor during menopause.
The significant and profound impact of the decline of sex hormones.
How to avoid weight gain in menopause.
What can menopausal women do to prevent fatty liver and digestive problems?
Lab tests women should be asking their health providers for.
Why should perimenopausal women avoid alcohol?
Some simple ways to address constipation.

Connect with Cynthia Thurlow
Follow on Twitter, Instagram & LinkedIn
Check out Cynthia’s website

Connect with Esther Blum
On her website
On Facebook, Instagram, LinkedIn
Get your free copy of Esther’s Happy Hormone Cocktail

Esther’s Books
Esther’s book, See Ya Later, Ovulator!, by Esther Blum
Cavewomen Don’t Get Fat, by Esther Blum
Eat, Drink, and Be Happy, by Esther Blum
1 hr 4 min
June 29, 2024Ep. 374 Understanding Visceral Fat and Its Impact on Health with Dr. Sean O'Mara
Today, I am honored to connect with Dr. Sean O'Mara, the leading global health and performance-optimizing physician.
Dr. O'Mara is a former ER physician and attorney. He works with business executives, professional performers, and athletes, and he has also had the chance to collaborate with multiple United States presidents, Secretaries of State, senior government officials, and high-level foreign dignitaries.
In our discussion today, we address the dangers of visceral fat and the general lack of awareness of it, particularly among healthcare professionals. We cover various types of fat, the influence of Big Pharma, and the impact of menopause on disease susceptibility. We dive into health optimization, sarcopenia, sarcopenic obesity, frailty, adiponectin, and MRIs for assessing visceral fat, and Dr. O'Mara offers valuable insights on muscle tissue differences, lifestyle factors, epigenetics, and the most effective exercises, discussing his advocacy for intermittent fasting, the importance of clinical labs, and the specific supplements for managing visceral fat. He also shares his thoughts on alcohol and caffeine.
This engaging and informative episode with Dr. Sean O’Mara features numerous slides and MRI images. So, I recommended viewing it on YouTube.

IN THIS EPISODE YOU WILL LEARN:
Why visceral fat is a significant contributor to chronic disease
How visceral fat invades muscles, leading to the loss of spinal erectness
Why superficial subcutaneous fat is essential for health
The impact of visceral fat on muscle mass and bone density in older adults
How lifestyle choices impact metabolic health
The benefits of fermented foods and extended fasting for optimal health
Why Dr. O’Mara believes that modern humans are less intelligent than our ancestors
How fasting helps to cleanse the body and reverse disease
How distance running and cycling can impact the body negatively, and the benefits of sprinting
Why Dr O’Mara recommends avoiding alcohol
Connect with Cynthia Thurlow
Follow on Twitter
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LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Dr. Sean O'Mara
On his website
Instagram
YouTube
TikTok
LinkedIn
Join Dr. O’Mara’s online community (www.drseanomara.podia.com)

Recommended Podcast
What Alcohol Does to Your Body, Brain & Health, from Andrew Huberman
1 hr 22 min
June 26, 2024Ep. 373 Mastering Supplement Quality: A Comprehensive Guide with Shawn Wells
I am delighted to have Shawn Wells, affectionately known as the Ingredientologist, joining me again today. Shawn is a leading nutritional biochemist and health optimization expert. He is also a biohacker and the formulator of over 500 supplements, foods, beverages, and cosmeceuticals.
In our conversation today, we cover how to evaluate the quality of supplements, explain what proprietary blends represent, and explore several exciting new supplements like Peptide 185, Paraxanthine, and various nootropic agents. Shawn shares his optimal supplement stacks for sleep, metabolism, gut health, and regulating blood sugar, diving into the impact of delivery systems, including transdermal approaches and IV therapies. He also offers guidance on setting intentions and affirmations around supplement consumption.
I trust that you will find this conversation with Shawn Wells as enjoyable and informative as I did while recording it.

IN THIS EPISODE YOU WILL LEARN:
Shawn shares his concerns about quality control in supplement manufacturing.
Why it is essential to buy supplements only from trusted brands when ordering from big retailers
Shawn discusses the potential benefits of the new supplement, Peptide 185, for muscle protein synthesis.
The potential leucine holds for age-related muscle loss and sports nutrition.
Shawn dives into the physical effects of the caffeine metabolite paraxanthine.
BDNF-boosting ingredients for neuroplasticity and brain protection
How adaptogenic herbs can increase resilience and improve sleep quality, energy, and focus
Shawn highlights the importance of physical movement and proper posture for maintaining physical health.
How a leaky gut can lead to immunological problems and cognitive impairment
Shawn explores the effectiveness of supplementation versus methods like high-intensity interval training for boosting NAD levels.
Shawn explains how to use intention and affirmations to maximize the absorption of supplements.
Bio: Shawn Wells:
Shawn Wells MPH, LDN, RD, CISSN, FISSN is the world’s leading nutritional biochemist and expert on health optimization.
Meet the Ingredientologist, a visionary scientist behind over 1000 groundbreaking formulations, including 25 patented ingredients like Paraxanthine, Teacrine, Dynamine, and Dihydroberberine. Once a Chief Clinical Dietitian, he has empowered thousands with innovative health solutions like keto, paleo, fasting, and supplements, overcoming his own battles with Epstein-Barr Virus, Chronic Fatigue Syndrome, and more.
As a world-renowned thought leader on mitochondrial health, he has spoken on five continents and featured in acclaimed documentaries and podcasts. Discover his practical, research-backed solutions in "The ENERGY Formula," hailed by USA Today, Forbes, and an Amazon best-seller. Experience greater resilience and boundless energy under his expert guidance.
Connect with Cynthia Thurlow
Follow on Twitter
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LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Shawn Wells
On his website
Shawn’s biohacking book, The Energy Formula
On Instagram, YouTube, Facebook, LinkedIn, Twitter, Pinterest, and TikTok

Previous Episode Mentioned
Ep. 126 – Plant Medicine: Bio-Hacking Your Way to Optimum Health featuring Shawn Wells
1 hr 19 min
June 24, 2024BONUS: Rethinking Diabetes: Treatment and Management in the Modern Era with Gary Taubes
I am thrilled to have Gary Taubes back on the show today. (He was with me before on episode 137. Gary is an investigative science and health journalist whose work has been pivotal in catalyzing the low-carb keto movement. He has written many books, including his most recent, Rethinking Diabetes, and his articles are in many of the best anthologies. He has also received many science awards.
Today's discussion is particularly significant, given the recent report from the American Diabetes Association revealing that the annual cost of diabetes in the United States reached a staggering $412.9 billion in 2022, with individuals diagnosed with diabetes now representing one in every four dollars spent on healthcare.
In our discussion today, we dive into the history of diabetes, pertinent statistics, the prevailing standard of care, and the transformative influence of insulin on diabetes management and reactive hypoglycemia. Gary provides insights into his reactions to GLP ones, the integration of medical and nutrition science into the medical field, and the influence of organizations such as the American Diabetes Association, AHA, USDA, and NIH. Our discussion also extends to the effects of pharmaceuticals, the shortcomings in our approach to diabetes management and existing models, and the challenge the low-carb community faces.
Stay tuned for today's eye-opening conversation, where we shed light on the complexities surrounding diabetes care, explaining how simple lifestyle changes can tremendously improve quality of life.

IN THIS EPISODE YOU WILL LEARN:
Rethinking Diabetes is a groundbreaking exploration of diabetes diagnosis, management, and treatment
Gary discusses the evolution of evidence-based medicine
Why the traditional medical approach to treating diabetes is inadequate
How the guidelines of the American Diabetes Association were based on outdated assumptions
How medical treatments compare with lifestyle changes for managing diabetes
Controversies surrounding how the pharmaceutical industry has influenced the way medical associations have shaped their diabetes management policies
How medical guidelines and dietary advice have evolved
What constitutes a healthy diet?
How patients often have trouble following diet recommendations, despite their best intentions
Is obesity a hormonal disorder or caused by overeating?
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Gary Taubes
On his website
Twitter
Facebook

Previous Episode Mentioned:
Ep. 137 – High Blood Sugar Levels And Its Long-Term Damage with Gary Taubes

Book Mentioned:
Rethinking Diabetes What Science Reveals About Diet, Insulin, and Successful Treatments
is available from most bookstores or on Amazon.
1 hr 2 min
June 22, 2024Ep. 372 Metabolism Repair for Women: Strategies and Insights with Dr. Lara Briden
Today, I am thrilled to reconnect with one of my favorite physicians, Dr. Lara Briden, a naturopathic doctor specializing in women's health.
Dr. Briden is on a mission to help women achieve natural menstrual cycles without relying on hormonal birth control. She has authored several books, including her latest, Metabolism Repair for Women.
In our conversation today, we dive into why we cannot consciously control energy balance, the impact of ultra-processed foods, epigenetic factors in obesity, the significance of satiety hormones, the role of muscle, and the effects of visceral fat versus subcutaneous fat. We also discuss ways to assess metabolic health and explore various treatments.
This insightful discussion with Dr. Lara Briden is bound to captivate and inform all our listeners. Stay tuned for more.

IN THIS EPISODE YOU WILL LEARN:
Why energy balance is not under our conscious control
How the regulatory mechanism in the body naturally reduces hunger and burns energy
How ultra-processed foods were created to be addictive and lead to overeating
How the adiponectin hormone impacts insulin sensitivity and satiety
The importance of maintaining muscle mass and avoiding sarcopenia, particularly during menopause
The difference between subcutaneous and visceral fat
Measuring and managing visceral fat
How High triglycerides often indicate insulin resistance
The limitations of the fasting insulin test
Using the entrainment of circadian rhythm to improve metabolic health
The benefits of addressing gut problems for improving metabolic health
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Dr. Lara Briden
On her website
On social media: @Lara Briden

Dr. Briden’s latest book is titled The Metabolism Reset in Australia and New Zealand. Everywhere else, it is titled Metabolism Repair for Women

Other Books by Dr. Briden
Period Repair Manual
Hormone Repair Manual

Previous Episode Mentioned
Ep. 220: A Detailed Guide to Healthy Hormones with Dr. Lara Briden
57 min