Earlier in 2023 I had a day where out of nowhere came a racing heart and super high anxiety.  It was concerning to feel this out of control, and I never really pinpointed a cause other than maybe one of those annoying symptoms of menopause.  I can't imagine feeling like that all the time, and it was enough of a wake-up call to prompt me to make some needed changes, and that included more intentional downtime and selfcare.  As women, we do a lot and need to cut ourselves some slack.

In 2019 Melissa Crook had a health crisis that led her to seek help for unaddressed anxiety and suppressed emotions from her early life.  This high energy lady had to learn to sit with herself to meditate, journal, get uncomfortable with her past, and deal with "her stuff" head-on.  

Melissa knew she had so much to share around her own mental health journey that she started a podcast and a blog, where she brings guests to the table who are living out their best lives with true intent and health in their own unique way.  She wants other women to know that they are not alone and that they have undeniable worth and value just as they were made.  It's all about embracing our many beautiful and complicated layers and living unapologetically.

The F.E.E.L. Podcast and blog: https://www.embracinglayers.com/
Instagram: https://www.instagram.com/embracinglayers/
Facebook: https://www.facebook.com/profile.php?id=100084428100763

_________________________________________
Are you ready to reclaim your midlife body and health?
I’ve walked this road myself—through menopause, stubborn midsection weight gain, and the fatigue that makes you feel like you’ve lost your spark. The Faster Way six-week group program set me on the path to strength, confidence, and sustainable change. You can get started here:
👉 https://www.fasterwaycoach.com/?aid=MicheleFolan

💌 Have questions about Faster Way? Reach me anytime at [email protected]

✨ For more tips, science-backed strategies, and midlife health inspiration, sign up for my weekly newsletter:
👉 https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health. If you’d like me at your next event, let’s connect!

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of you...

After episode 64 of the podcast, I had many listeners reach out to me to express their frustration over the lack of healthcare providers in their area who were in the know in the latest in hormone therapy treatments and protocols.  When the company Winona contacted me to speak to one of their medical providers, I jumped at the chance to bring our listeners a possible option to fill a void in their quest to feel better and be their best.

As telemedicine becomes more and more commonplace, many doctors are seeing it as vehicle to reach more patients and to broaden the conversation and community, especially when it comes to women's health issues.

When Cat Brown, D.O., was doing her medical training, she was encouraged to pursue the family practice route as part of her Army commitment, but she found her true love was obstetrics and gynecology.  This do-it-all mom and current OBGYN hospitalist decided to join the medical team at Winona in 2021.  

Winona is a company revolutionizing the treatment of menopause to help women get the solutions they need.  They aim to empower, educate, and treat women throughout the entirety of their menopause journey.  

Winona offers doctor-prescribed, bioidentical hormone replacement therapy that is backed by science and shipped directly to your door.

Check out Winona here: https://winona.pxf.io/oq5OPE

In this episode Dr. Cat Brown and I discuss:
- Cat's path to becoming an OBGYN
- The obvious and not so obvious symptoms of menopause
- The data on hormone therapy and alzheimer's
- The role of cortisol and how to minimize its effect
- Is estrogen dominance really a thing?
- Oral vs. topical hormone therapy - deciding who gets what form
- How DHEA fits into the treatment regimen
- Blood and saliva hormone tests and why they may not be reliable
- The future of telemedicine
- Cat's words of advice for midlife women

_________________________________________
Are you ready to reclaim your midlife body and health?
I’ve walked this road myself—through menopause, stubborn midsection weight gain, and the fatigue that makes you feel like you’ve lost your spark. The Faster Way six-week group program set me on the path to strength, confidence, and sustainable change. You can get started here:
👉 https://www.fasterwaycoach.com/?aid=MicheleFolan

💌 Have questions about Faster Way? Reach me anytime at [email protected]

✨ For more tips, science-backed strategies, and midlife health inspiration, sign up for my weekly newsletter:
👉 https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health. If you’d like me at your next event, let’s connect!

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of you...

Do you ever wonder why a particular relationship that you have is so darned difficult?  If you sometimes ask yourself if the relationship is unhealthy for you, then maybe it's time to assess the situation.  Being walked on, devalued, or feeling stuck can be demoralizing, and worse yet, if we let things go too long, we can develop emotional abuse fatigue.

These relationships can be confusing, because they may not be bad all the time.  So at what point do we decide, for our own emotional health and wellbeing, that we need set boundaries or walk away altogether?

Toxic relationship specialist, Dr. Heidi Brocke, walked the path, struggled, learned, healed, and recovered from an emotionally abusive relationship.  Now she is here to help you do the same.  Heidi is a coach, and she also has a top-ranked podcast called It's Not Normal, It's Toxic: Rid Your Life of Toxic People.

In this episode Heidi and I discuss:
- Her journey to finally walking away from her emotional abuser
- How to define a toxic relationship and what the red flags are
- Family and workplace toxicity
- What the recovery process looks like
- Getting help in order to be able to make a clean break

You can find Dr. Heidi Brocke at:
https://coachingwithdrheidi.com/
https://www.instagram.com/itsnotnormalitstoxicpodcast/

_________________________________________
Are you ready to reclaim your midlife body and health?
I’ve walked this road myself—through menopause, stubborn midsection weight gain, and the fatigue that makes you feel like you’ve lost your spark. The Faster Way six-week group program set me on the path to strength, confidence, and sustainable change. You can get started here:
👉 https://www.fasterwaycoach.com/?aid=MicheleFolan

💌 Have questions about Faster Way? Reach me anytime at [email protected]

✨ For more tips, science-backed strategies, and midlife health inspiration, sign up for my weekly newsletter:
👉 https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health. If you’d like me at your next event, let’s connect!

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of you...

More than 80 million Americans suffer from vein disease.  We mostly think of varicose veins, which for some, can makes us self-conscious about the appearance of our legs, but they can be downright painful.  Pregnancy, heredity, and what do you know, menopause, can all play a role.

Cindy Asbjornsen, DO, found a passion and calling for helping people with vein disease.  She is committed to educating her patients about vein health so that they can make informed decisions about the best treatment options.  As a board-certified phlebologist, Cindy is utilizing the latest in technology to ensure optimal outcomes to not only improve her patients' self-esteem, but also their overall health and wellbeing.  

In this episode Dr. Asbjornsen and I discuss:

- How Cindy became interested in vein disease
- Defining vein disease and the symptoms
- Risk factors for men and women
- Pregnancy and varicose veins
- When it's a good idea to wear compression stockings
- The heredity link and vein disease
- Current treatments and how far we have come 
- The importance of getting help and asking questions of your provider if you have concerns about your veins

You can find Dr. Cindy Asbjornsen at:
https://veinhealthcarecenter.com/meet-dr-asbjornsen.php
Check out her website - there is some great education and patient testimonials

_________________________________________
Are you ready to reclaim your midlife body and health?
I’ve walked this road myself—through menopause, stubborn midsection weight gain, and the fatigue that makes you feel like you’ve lost your spark. The Faster Way six-week group program set me on the path to strength, confidence, and sustainable change. You can get started here:
👉 https://www.fasterwaycoach.com/?aid=MicheleFolan

💌 Have questions about Faster Way? Reach me anytime at [email protected]

✨ For more tips, science-backed strategies, and midlife health inspiration, sign up for my weekly newsletter:
👉 https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health. If you’d like me at your next event, let’s connect!

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of you...

There is so much that we do in midlife in the name of prevention, such as eat well, exercise, and focus on self-care.  When you think about the physical therapy, we typically put it in the category of reacting to an injury or recovery post-surgery, rather than prevention.  My own recent experience opened my eyes to the many facets of PT, and it is astounding to me the amount of training and specialization physical therapists complete.  Think of it as your whole body being connected and your physical therapist is the sleuth that solves the puzzle and comes up with a holistic treatment plan.

Sarah Crawford, PT, DPT, is not only a first-class physical therapist, but she is a visionary, who fulfilled her dream as the founder of Anchor Wellness and Wave Physical Therapy in Cincinnati, Ohio.  Sarah and her team bring highly specialized, collaborative, and patient-centric care to their clients.  Whether you have a creaky back, pesky bladder leakage, or an osteoporosis diagnosis (to name just a few), you can consider PT as a very viable option.  It's not just for rehab!  

Some of the topics Sarah and I discuss:
- What it takes to become a physical therapist and why they are required to know the mechanics of the whole body
- Assessing chronic pain
- The role of fascia in the body
- Using pilates and yoga for prevention and healing
- The difference between dry needling and acupuncture
- Osteoporosis - building muscle and lifting heavier weights and the importance of balance
- Gait analysis and how it can help prevent injury for walkers and runners
- Massage therapy benefits
- TMJ and physical therapy
- Considering pelvic floor therapy 
- Why everything seems to tie back to hormones for women

You can find Sarah Crawford, PT at: 
I highly recommend you check out their social media posts for great tips and reminders!
https://anchorcincy.com/
https://www.instagram.com/anchorwellnesscincy/
https://www.instagram.com/makeawavecincy/
https://www.facebook.com/anchorwellnessinc
https://www.facebook.com/profile.php?id=100091617177601

_________________________________________
Are you ready to reclaim your midlife body and health?
I’ve walked this road myself—through menopause, stubborn midsection weight gain, and the fatigue that makes you feel like you’ve lost your spark. The Faster Way six-week group program set me on the path to strength, confidence, and sustainable change. You can get started here:
👉 https://www.fasterwaycoach.com/?aid=MicheleFolan

💌 Have questions about Faster Way? Reach me anytime at [email protected]

✨ For more tips, science-backed strategies, and midlife health inspiration, sign up for my weekly newsletter:
👉 https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health. If you’d like me at your next event, let’s connect!

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of you...

Allow me to introduce you to Jen Butler.  She is a self-proclaimed imperfectionist, who wanted to reach some of her own personal goals, but she knew deep down that her wine habit was going to hold her back from being successful.  

Removing alcohol is a courageous act of self-care, and she made the decision at the end of 2017 to hand sauvignon blanc a pink slip and started her sober journey.  Jen wants to help other women find their joy in a sober curious or sober serious life through 1:1 and group coaching.

This wife, mom, and kick boxing enthusiast has a fun and refreshingly self-deprecating approach that makes her a relatable and true supportive partner for women wanting to go alcohol-free.   Her BYOB (Build Your Own Break) 31 Day self-paced, online course is a great place to start!

Gray area drinking is a term often-used these days, but how exactly is it defined?  

1. You silently worry and fret about your drinking.
2. You aren't drinking one glass of champagne at a party a few times a year, nor have you hit rock bottom.
3. You can stop drinking and have done so - maybe even for weeks at a time, but you easily fall back into your old habits.
4. People around you don't see that you have a problem with drinking, but it still creates anxiety for you. 
5. You've lost count how many times you've woken and said to yourself, "Never again. I can't keep drinking like this."

In this episode Jen Butler and I discuss:
- The catalyst for making the decision to go alcohol-free
- How chronicling her journey on social media kept her accountable
- Resources she used to stay on track
- The first things she noticed both physical and emotional when she quit drinking
- Her thoughts on moderation
- Why she became a sobriety coach

Check out Jen's engaging and motivating social media at https://www.instagram.com/jenbutlercoach/ 

_________________________________________
Are you ready to reclaim your midlife body and health?
I’ve walked this road myself—through menopause, stubborn midsection weight gain, and the fatigue that makes you feel like you’ve lost your spark. The Faster Way six-week group program set me on the path to strength, confidence, and sustainable change. You can get started here:
👉 https://www.fasterwaycoach.com/?aid=MicheleFolan

💌 Have questions about Faster Way? Reach me anytime at [email protected]

✨ For more tips, science-backed strategies, and midlife health inspiration, sign up for my weekly newsletter:
👉 https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health. If you’d like me at your next event, let’s connect!

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of you...

One of the goals of the Asking for a Friend Podcast is to bring thought leaders to the table in all matters that impact midlife women.  As things are rapidly changing, it is difficult staying current on hormone replacement therapy and the treatment of menopause.  It is vitally important that we are armed with information so that we can do our own research and feel empowered to have discussions with our healthcare providers.  

Nicole Lovat, MD, was two weeks away from opening her family medicine practice, when she attended a hormone education seminar held by World Link Medical.  She was blown away by what she learned, and as a pharmacologist, she was able to connect the dots in regard to what the underlying issues were for her perimenopause and menopause patients.  

Nicole did a 180 pivot and is now successfully treating women who were once struggling with low libido, tired, and gaining weight.  Her multi-pronged approach looks at inflammation markers, vitamin levels, symptoms from hormone pathways, and metabolic levels to devise an individual treatment plan that is science-based.

In this episode Nicole Lovat, MD, and I discuss:

- Why she did a 180 pivot two weeks before opening her medical practice
- Why women need estrogen, testosterone, progesterone, and thyroid and the impact on weight
- Pellets, creams, and oral hormones - what she prefers and why
- HRT, cancer, and the current risk
- The importance of identifying insulin resistance in patients even if they are not diabetic
- Vitamin supplementation to complete a treatment protocol 
- Rounding out her practice with esthetic offerings

https://www.instagram.com/fireflymedical/
https://www.facebook.com/search/top?q=firefly%20medical%20group%20pllc
https://fireflymedical.net/
https://worldlinkmedical.com/
 

_________________________________________
Are you ready to reclaim your midlife body and health?
I’ve walked this road myself—through menopause, stubborn midsection weight gain, and the fatigue that makes you feel like you’ve lost your spark. The Faster Way six-week group program set me on the path to strength, confidence, and sustainable change. You can get started here:
👉 https://www.fasterwaycoach.com/?aid=MicheleFolan

💌 Have questions about Faster Way? Reach me anytime at [email protected]

✨ For more tips, science-backed strategies, and midlife health inspiration, sign up for my weekly newsletter:
👉 https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health. If you’d like me at your next event, let’s connect!

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of you...

If you follow the podcast on social media, you may already know that I had a recent osteoporosis diagnosis.  I felt dismissed as the doctor prescribed a pharmaceutical, told me to increase my calcium and vitamin D, and they would see me back in two years.  Really?  That just wasn't good enough, so I went on my own search for answers.

I am happy to report that there are professionals out there, like this episode's guest, who are reliable resources to guide you with an effective holistic approach to bone health, strength, and mobility.   As I have said before, I am not anti-pharmaceutical, but we owe it to ourselves to do the research to ensure that we are making the most educated decisions possible.

Rebekah Rotstein was diagnosed with osteoporosis in her twenties.  A former ballet dancer, she has used her love of movement and her pilates instructor experience to develop the Buff Bones program, where she certifies other exercise professionals and works with individuals to help them along in their healthier bones journey.

In this episode Rebekah Rotstein and I discuss:

- Rebekah's own diagnosis and her decision to not go on a pharmaceutical in her twenties and why some young people and men may have poor bone health
- How her education, dance, and pilates background catapulted her into training other fitness professionals and working with clients on their whole bone health journey
- The process with which she works with clients and how breathwork is an important foundation
- The most common fracture for midlife women (and it's not the hip)
- Incorporating mobility and progressive load strength training (for those who are able)
- Tendon injury being more prevalent in midlife with the decrease in estrogen
- The importance of having good balance and core strength in midlife and beyond
- Why walking is not enough to build your bones and some options that you can add to your walking routine

You can find Rebekah Rotstein and Buff Bones at:
https://buff-bones.com/
Instagram @gotbuffbones
Facebook https://www.facebook.com/BuffHealthyBones

_________________________________________
Are you ready to reclaim your midlife body and health?
I’ve walked this road myself—through menopause, stubborn midsection weight gain, and the fatigue that makes you feel like you’ve lost your spark. The Faster Way six-week group program set me on the path to strength, confidence, and sustainable change. You can get started here:
👉 https://www.fasterwaycoach.com/?aid=MicheleFolan

💌 Have questions about Faster Way? Reach me anytime at [email protected]

✨ For more tips, science-backed strategies, and midlife health inspiration, sign up for my weekly newsletter:
👉 https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health. If you’d like me at your next event, let’s connect!

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of you...

The size of the sexual wellness market for 2023 is estimated to be over $37 billion.  This growing industry, ripe with potential and opportunity, is more than just gadgets and apps.  The business of femtech and sextech is largely driven by female entrepreneurs who, through their own experiences, have found holes in the market where there is unmet need.

Rachel Braun Scherl is a champion for women's health and is passionately focused on driving innovation in the business of women's sexual and reproductive health.  She was dubbed the first Vagipreneur after she successfully started her own female health and wellness company, creating a new category in the process.

With more than 50% of the world's population being female, it's natural to see a rising interest in woman-focused technology.  Bringing the conversation to the forefront is necessary to destigmatize the shame and taboo that all too often comes with the discussion of female health and pleasure.

In this episode Rachel and I discuss:
- Her long career in the health segment and getting dubbed the first Vagipreneur
- How writing a book became her calling card 
- The dynamic sexual health and wellness market, recent innovation, and how far we still need to go
- Corporate America's need to get on board with retaining their most experienced workers by embracing perimenopause/menopause in the workplace
- Getting creative and scrappy to find funding for new innovation
- How she went about starting the concept of a podcast during the pandemic
- What's next for Rachel 

Where to find Rachel Braun Scherl:
https://www.sparksolutionsforgrowth.com/about-rachel-braun-scherl/
Podcast https://businessofthev.com/
Instagram https://www.instagram.com/rbscherl/
Facebook https://www.facebook.com/rbscherl

Her book Orgasmic Leadership is available on Amazon and other booksellers

_________________________________________
Are you ready to reclaim your midlife body and health?
I’ve walked this road myself—through menopause, stubborn midsection weight gain, and the fatigue that makes you feel like you’ve lost your spark. The Faster Way six-week group program set me on the path to strength, confidence, and sustainable change. You can get started here:
👉 https://www.fasterwaycoach.com/?aid=MicheleFolan

💌 Have questions about Faster Way? Reach me anytime at [email protected]

✨ For more tips, science-backed strategies, and midlife health inspiration, sign up for my weekly newsletter:
👉 https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health. If you’d like me at your next event, let’s connect!

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of you...

Not many of us will have the opportunity to spill coffee on a future president during an interview, but think about the times in your life when you had to be bold, stepping out of your comfort zone to accomplish something that you needed to do or wanted to do.  We have all been called to address a relationship, situation, or life calling where we have had to summon courage to overcome what it was that may have held us back.

One of the many great things about being in midlife is that with our hard-earned life experience and maturity, we can push aside the fear of failure and more readily tap into our boldness.  

Some people make a life or career out of being bold.  Julie O'Neill is a speaker, author, and former news anchor, whose dynamic personality has entertained and inspired on TV and stage since the age of six.  Her work over 30+ years in TV news has been seen on ABC, CBS, CNN, and stations across the country.  Her recently released book, BOLD, chronicles the secret to her big wins to help you crash through your own comfort zone.  She wants you to unleash your inner boldness, because now is the time to reach your greatest potential in life!

In this episode Julie O'Neill and I discuss:
- Building a foundation of boldness in her early years
- The positive impact of competing in pageants and the value in losing in life
- How Julie came to spill coffee on Bill Clinton and other stories from the news desk
- Mentorship, relationships, humility, and humanity - defining what is really important in your work and life
- Getting pushed out of her 30+ year career due to ageism and Julie's desire to speak up for other midlife women (and men, too)
- Why Julie filed a lawsuit against her former employer
- The mission behind writing her book BOLD
- The importance of having your own "board of directors" and finding your path forward when the chips are down

You can find Julie O'Neill at:
https://www.instagram.com/julie_oneill_justme/
https://www.facebook.com/search/top?q=julie%20o%27neill

You can purchase Julie's book BOLD on Amazon
https://www.amazon.com/Bold-Secret-Crash-Through-Comfort/dp/B0C6VZ3VP1/ref=sr_1_1?crid=156BM9B3YG1B6&keywords=bold&qid=1688823328&s=books&sprefix=bold%2Cstripbooks%2C94&sr=1-1

_________________________________________
Are you ready to reclaim your midlife body and health?
I’ve walked this road myself—through menopause, stubborn midsection weight gain, and the fatigue that makes you feel like you’ve lost your spark. The Faster Way six-week group program set me on the path to strength, confidence, and sustainable change. You can get started here:
👉 https://www.fasterwaycoach.com/?aid=MicheleFolan

💌 Have questions about Faster Way? Reach me anytime at [email protected]

✨ For more tips, science-backed strategies, and midlife health inspiration, sign up for my weekly newsletter:
👉 https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health. If you’d like me at your next event, let’s connect!

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of you...