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Welcome to another episode of the In-situ Collective podcast! This week, we are wrapping up the month with our favourite discoveries, teachable moments, and ideas.
In this episode, we dive into the benefits of incorporating a deload week into your training routine and how it can improve your recovery and performance. We bring up Jack's latest obsession with barefoot shoes and whether they truly offer an advantage for your foot health. We discuss processed food and whether or not it should fit into a healthy diet. Lastly, we tackle the rising issue of YouTube censorship in the fitness space and how it's going to affect teens and young adults.
00:00 Intro.
02:29 Importance of Deload Weeks in Fitness Programs.
12:58 Barefoot shoes are Minimalist Shoes with no support and wider toe base.
15:09 Benefits of Barefoot Shoes.
19:12 Benefits of wearing flat shoes for foot strength.
24:42 Importance of considering goals and reframing perspective on processed foods.
26:37 Importance of a diet with minimal processed food.
30:33 Focus on adding good nutrients to your diet.
36:09 Discussing the impact of fitness censorship on education about steroids.Support the show
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πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
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Welcome to the latest episode of the In-situ Collective podcast! In this episode, we dive into the world of supplements, covering popular choices like creatine, protein powder, and electrolytes. Along with breaking down the benefits and best practices for using each, we share real feedback from our clients' experiencesβwhat worked, what didnβt, and how these supplements impacted their fitness and health journeys. Whether you're looking to boost performance, recovery, or overall well-being, this episode is packed with practical insights and firsthand advice to help you make informed decisions about supplementation.
Questions we asked our community:
Do you take any supplements? If yes, what are they and why do you take them?
Have you tried supplements in the past that didn't work for you, and why didn't they work?
How important are supplements to your goals and health?
How would you define a supplement?
Join the conversation. Have your say here:
https://www.in-situcollective.com/questions
Momentous Supplements:
https://www.livemomentous.com/
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π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
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π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to the latest episode of the In-situ Collective podcast! In this week's episode, we break down the menstrual cycle phases and how they affect your training, nutrition, and overall well-being. We dive into the follicular and luteal phases, discuss how hormones influence your energy, appetite, and cravings, and share practical tips for aligning your workouts and meals with each cycle stage. From dealing with PMS symptoms to the best foods for supporting hormonal health, this episode will give you actionable advice for confidently navigating your cycle. Tune in to learn how to optimize your performance and feel your best throughout the month!
Links to our resources:
Fueling Your Training Across the Menstrual Cycle: https://www.in-situcollective.com/articles/female-nutrition
Master Your Menstrual Cycle: https://www.in-situcollective.com/collection/p/master-your-menstrual-cycle
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π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
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π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to the latest episode of the In-situ Collective podcast! Today, weβre joined by Alexandra Bennett. Alex was a guest on episode 4 and is now back for 204! We talked about her journey in health, fitness, and personal and business growth since we last had her on. Starting in 2017 with F45, CrossFit, and competitive training, Alex shares how burnout led her to a path of deeper healing, self-love, and sustainable training. We dive into her experience of reintegrating into fitness after burnout, the importance of following your passions, and creating a life that feels authentic and fulfilling. Alex also opens up about the significance of rest, nourishing your nervous system, and embracing who you truly are, regardless of external opinions. We also have a behind the sense video of this episode, head over to our YouTube channel to check that out.
Find Alex on Instagram https://www.instagram.com/magicalalexandra/Support the show
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π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to the latest episode of the In-situ Collective podcast! Today, weβre joined by Laura, a passionate advocate for holistic health with a background in nursing and a strong focus on plant-based nutrition and the mind-gut connection. Laura brings her experience from Monash Gait Clinic, St Vincentβs, and Melbourne City Baths as a Gym Instructor/Personal Trainer to help us answer your questions!
In this episode, we dive into a variety of topics including the pros and cons of split vs. full-body workout programs for muscle building, the reality behind those rapid body transformations you see online, and practical advice for correcting muscle imbalances. Laura also sheds light on the benefits and potential risks of plant-based diets, offers tips on achieving a healthy calorie deficit, and helps us navigate the myriad of fitness trends to find what truly works.
If youβre looking to enhance your fitness routine, improve your mental well-being, or simply understand more about holistic health, this episode is packed with actionable insights and awesome advice.
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πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ Collective podcast! This week on the show, we discuss how you can develop the skills to turn your failure into success.
Failure is a skill, and mastering it can set you up for success. We break down a four-step system to help you fail forwardβturning setbacks into opportunities for growth and advancement. We'll show you how to handle, deconstruct, and use failure to set the stage for future wins.
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πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ Collective podcast! This week on the show, we are wrapping up the month with our favourite discoveries, teachable moments and ideas we want to share with you.
In this episode, we dive deep into the power of stepping out of your comfort zone and how embracing discomfort can lead to personal growth and success. We'll uncover the hidden psychology behind McDonaldβs kiosks and how they manipulate your food choices, making you order more than you planned. Then, we break down the truth about refined carbs and their sneaky role in increasing your cravings. We also discuss how you can maximize your fitness goals by focusing on Saturday and Sunday training.
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π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to episode 200 of the In-situ Health and Fitness Podcast! Today, we had the pleasure of hosting Sam, Founder of Mellows- functional sparkling waters and the Mind Wellness Club.
In this episode, Sam shares his personal journey with overwhelming anxiety and his mission to help others manage stress and anxiety through the Mellows initiative and Mind Wellness Club. We delve into his lived experience with anxiety, the importance of spreading awareness, and breaking down the stigma surrounding mental health. Sam offers practical tips for managing your nervous system and discusses what anxiety is and how to overcome it. We also explore how Mellows is driving change and fostering new, healthy habits, creating a culture of wellness.
Tune in to learn more about supporting your mental wellness and joining the movement towards a healthier, calmer life.
Where to find Mellows:
www.mellows.com.au
@drinks.mellows
@mind.wellnessclub
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π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ Collective podcast! Today, we had the pleasure of hosting a yet another awesome human on the podcast. A long time listener, first time guest, Nathan.
Eager to get back into the gym, Nathan works a full-time job and had some excellent questions about training and nutrition that many of our listeners can relate to. We dive into nutrition strategies around training, especially for those needing a boost of energy after a long day at work. We also discuss whether a split program or a full-body program is more beneficial for someone with Nathan's schedule and muscle-building goals. Most importantly, we emphasize the importance of consistencyβshowing up and doing something is always better than doing nothing.
Tune in for practical tips and motivation to help you stay on track with your fitness goals, no matter how busy life gets.
Notes;
- Creatine 101 https://www.in-situcollective.com/articles/creatine?rq=creatine
- 8 Tips for Effective Meal Planning and Meal Prepping. https://www.in-situcollective.com/articles/meal-planning-and-prep
- Protein Powder Buying Guide: Key Factors to Consider for Optimal Nutrition: https://www.in-situcollective.com/articles/protein-powderSupport the show
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π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
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π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ Collective podcast! This week on the show, we are wrapping up the month with our favourite discoveries, teachable moments and ideas we want to share with you.
We compare the upcoming CrossFit Games with recent bodybuilding competitions, discussing why bodybuilding is capturing more attention lately and how it influences our social media feeds and self-image. We also explore popular products like the Oura Ring and AG1, examining their potential impact on the health and fitness industry. Additionally, we dive into the benefits of full-body workout programs versus split programs, debating which is better for fat loss. Tune in for these insights and much more!
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π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
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π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we dive into the concept of being "average." What does it mean to be average in various aspects of our lives, and why do we often feel the pressure to be more than that? We explore the impact of social media, the psychology of selling, and the endless journey of self-improvement. Join us and discover why you just being here, listening to the podcast, already makes you well above average!
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π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
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π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we dive into the fundamentals of sleep to help you achieve better rest and overall well-being. In this episode, we explore the QQRT framework from Dr. Matthew Walker: quantity, quality, regularity and timing. We'll also discuss practical tips for enhancing your sleep hygiene, from managing light exposure to maintaining a cool bedroom environment. If you often wake up feeling unrefreshed, this episode is packed with strategies to improve your sleep and, by extension, your daily health and performance. Tune in to learn how you can start sleeping better tonight!
Notes;
Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep - https://open.spotify.com/episode/4KNsmuCgX6lz8GE2J3393Y?si=ASbg_RhMSPikc5cV9SRkYA
10-Minute Guided Sleep Meditation | SELF
https://youtu.be/LWGSwfchz_A?si=MTuD1WEtnbB2gFFQSupport the show
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π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
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π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we are wrapping up the month with our favourite discoveries, teachable moments and ideas we want to share with you.
We discuss why at funerals, it's the quirky, funny parts of people that are remembered. We also compare the unique warm-up routines of tennis pros like Federer, Nadal, and Djokovic, showing that the road to success looks different for everyone. Plus, we discuss what a diet really means and whether the magnetic nasal strip trend is a good or bad thing.
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πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ health and fitness podcast! This week, we are back to answering your questions!
We explore the best coffee options for weight loss, the reasons behind elevated heart rates during exercises like split squats and lunges, and effective strategies for overcoming training plateaus to gain muscle. We offer tips for making gym sessions more enjoyable, strategies for eating healthy on a busy schedule, and guidance on determining the right calorie intake for muscle building. Additionally, we discuss our major changes in training and nutrition practices over the past decade and the insights gained from these transformations and much more.
Show Notes:
Mind Pump Macronutrient Calculator: https://www.mindpumpmedia.com/macronutrient-calculator
00:00 Intro
5:45 What is the best coffee for weight loss? - Nathan
7:54 Why does your heart rate increase so much when doing exercises like Split Squats and Lunges? - Higgs
10:28 How do I overcome a plateau? I hit a plateau with my training. I am stuck at the same weight, and I am trying to overload each week (progressive overload). My goal is to gain muscle. - Dion
17:45 How do I find out how many calories I should consume to build muscle?
25:00 How can I make the gym more enjoyable? I want to go, but I feel like I have to force myself to stay there for my whole workout. - Claire
30:50 I don't have a lot of time to cook. How can I still eat healthy meals on a busy schedule? - Dylan
34:40 What are some things you have done a complete change on in the last 10 years in regards to training (Jack) and nutrition (Mack), and what made you come to those conclusions? - Xavier, first time caller, long time listenerSupport the show
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π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
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π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to the latest episode of the In-situ Health and Fitness Podcast! Today, we had the pleasure of hosting Mariana, a health coach and yoga teacher with a deep passion for the mind-body connection and holistic well-being.
In this engaging conversation, we explore the transformative impact of yoga on mental well-being, from stress reduction and anxiety management to fostering resilience and self-awareness. We delve into how meditation helps in cultivating a healthier body, calmer mind, and more connected spirit. Mariana highlights how yoga encourages introspection, self-acceptance, and personal growth through mindful movement and connection to one's inner world.
If you are curious about the mind-body connection and want to learn how you can better manage your mind, this episode is packed with invaluable insights to help you achieve a balanced and fulfilling life. Tune in for an inspiring conversation that will deepen your understanding of holistic health and wellness.
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π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
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π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ health and fitness podcast! In this episode, we delve into the concept of self-comparison. We explore how our interactions with others shape our self-perception and behaviour, driven by biological, developmental, and social psychology explanations. By examining downward, upward, and lateral comparisons, we uncover how these dynamics influence our self-esteem and motivation. We also address the impact of social media on our fitness goals and offer practical strategies for combating negative self-comparisons.
Join us as we discuss how to build a positive self-image, leverage community support, and overcome the fear of judgment in public fitness spaces. This episode is packed with insights and tips to help you measure success through personal progress rather than social comparison.
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π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
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π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we are wrapping up the month with our favourite discoveries, teachable moments and ideas we want to share with you. We explore the popular concept of exercise snacking, we discuss Ozempic, the weight loss drug that's taking the U.S. by storm, we look at the benefits of using a standing desk with a walking treadmill and much more.
Studies we talked about;
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2783711https://link.springer.com/article/10.1007/s40279-022-01649-4
https://www.scientificamerican.com/article/are-the-microplastics-found-in-testicles-a-health-danger/#:~:text=In a study published last,found microplastics in every sample.Support the show
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π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ health and fitness podcast! This week, we are back to answering your questions!
We discuss the benefits of NMN for cellular energy and anti-aging, the importance of sleep for overall health, and how to balance strength training with cardio. We also cover key supplements for enhancing performance and recovery, clarify misconceptions about carbohydrates, and provide tips for managing old knee injuries and much more!
00:00
01:00 What is NMN, nicotinamide mononucleotide?
6:50 How important is sleep in the context of fitness and overall health, and what tips do you have for improving sleep quality?
15:20 How should I balance strength training and cardio in my fitness regimen? I just want to be a healthy human!
21:10 What are some key supplements that can enhance fitness performance and recovery, and how should they be used effectively?
28:45 I wanting to learn more about carbs as Iβm a pasta lover, but not sure if itβs unhealthy or not, so much confusing literature on the inter web, some people say they are bad, some say ok if not consumed too late in the day, some say if exercise within a few hours of consumption, just all a bit confusing.
35:40 Best treatment and exercises for an old knee injury. I am losing strength and flexibility as I get older and want to slow down its deterioration. Any temperature treatments or exercises that focus specifically on knee injuries?
38:45 I do everything right! Eat, sleep, exercise, recover, etc. But!! I still have body fat. WHY?Support the show
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Navigating Pain, Injury, and the Fitness Industry with Dr Joseph Gingell
Welcome to the latest episode of the In-situ Collective Podcast! Today, we had the pleasure of hosting Dr Joseph Gingell, an osteopath, strength & conditioning coach, and personal trainer with a wealth of knowledge and experience in personalised healthcare, pain management, recovery, and performance enhancement.In this engaging conversation, Joseph delves into the common mistakes people make in the gym and provides valuable insights on how to avoid injury while maximising your workout potential. Drawing from his extensive background, he shares practical advice on what to do if you do find yourself injured, emphasising the importance of proper nutrition, sleep, and exercise as the foundational pillars of overall health and functionality (our kinda guy!).
We explore the impact of social media on health information dissemination and learn how to discern misinformation from reliable sources. Jo also sheds light on the nature of pain, offering essential dos and don'ts for managing and understanding pain effectively.
Whether you're a fitness enthusiast, coach, or simply seeking to improve your well-being, this episode is packed with invaluable wisdom to help you navigate your health and fitness journey with confidence.
Notes;Find Joe on Instagram: @pain.coaching
Book a session with Joe: https://overcome-osteo.au3.cliniko.com/bookings
Website: https://www.overcomeosteo.com/
Free Pain Management Lifestyle Checklist
https://www.overcomeosteo.com/freestuff
People to follow;Gregory Lehman
https://www.instagram.com/greglehman?igsh=MWZlbWtzYW52bXJ2NQ==
Alec Blenis
https://www.instagram.com/alecblenis?igsh=dzlsNjBzamhvN3R2
Sam Callahan
https://www.instagram.com/samuelrehab?igsh=aGw0NnBzNmFoOHIw
Support the show
Become a supporter of the show!
https://www.in-situcollective.com/members
π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
π Email Newsletter - https://www.in-situcollective.com/newsletter
π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we are wrapping up the month with our favourite discoveries, teachable moments and ideas we want to share with you.
Expect to learn how to βspot fixβ stubborn areas, the most effective way to lose fat, advice we would give our 20-year-old selves, strategies used to help teens quit vaping, what Ozempic (the latest fat loss drug) is and and much more.
Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans?
https://journals.physiology.org/doi/full/10.1152/ajpendo.00215.2006
Youtube video https://youtu.be/0XRKDJdG_rA?si=eWfuqYGvdfQTcTSC
Join our Stadium Stomp team!
Sign up for the 8:45 am wave, full or half course, whichever suits you best. And join the In-situ health and fitness team.https://raceroster.com/registration/88c08899-0d6e-4567-9088-4d123284f019/entry?team=612188
Support the show
Become a supporter of the show!
https://www.in-situcollective.com/members
π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
π Email Newsletter - https://www.in-situcollective.com/newsletter
π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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