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Coping with death is hard. There is no easy way to do it. Prior to 2015, I had a hard time even talking about death with people. I did not know how to talk to someone who had lost a loved one. Then, between 2015 and 2017 I lost over 10 people.
Today is not about my loss though. My guest today is Linda Henderson. At the age of 27, her pregnant daughter Andrea was the passenger in a car. This car was stopped at a light when a truck driver struck them at full speed, propelling them into the intersection where they were then t-boned by another vehicle. Both passengers and the unborn child passed away.
This became a high profile news story. After 3 years of court trials, the driver was found innocent on all charges due to technicality from improper paper filing.
My friend Linda was not able to fully grieve until the trial was over, and even when it was over, there was no peace.
How do you heal from that? How do you grieve?
That is what today’s episode is about.
We are all healing from something. We all will grieve. Linda’s story can shed light on this important part of living so that we can continue to find happiness, even in our deepest times of sorrow.
For those grieving and would like to find a support group, I recommend visiting the website, Grief Speaks.
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You have heard that food is fuel. You've also heard that food can help heal our bodies. You may have even heard that with proper nutrition you can reverse chronic disease.
Today's guest is Darin Bernston. Darin changed his diet and reversed his Type 2 Diabetes.
Over 10% of the adult population has Type 2 Diabetes. It is one of the fastest growing, if not the fastest, of all preventable diseases among young people and adults alike.
The impacts of this can be lifeflong and devasting. But they don't have to be. In fact, it does not even need to happen.
I hope you enjoy todays episode. It is a story you won't forget.
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Have you ever considered the importance of hygiene for your mind, just as you do for your body? 🧠🚿
We've all established routines to care for our physical health, be it brushing our teeth, taking showers, or washing hands before meals. These habits are crucial to prevent the spread of diseases and maintain our well-being. But, how many of us have established routines for our mental health? 🤔
Maintaining a hygiene routine for mental health doesn't mean we won't need professional help or therapy from time to time. Instead, it means fostering resilience against life's adversities and responding to challenging situations in a way that truly reflects our intentions and character. 💪🏻💫
In the latest episode of the Overcome and Become podcast, I discuss the 5 Pillars of a Robust Mental Health Hygiene routine. These pillars are integral to creating a healthy and balanced mental state. They include Mindfulness, Sleep, Diet, Movement, and Community. 🧘♀️💤🥗🏃♀️👫
By listening to this episode, you'll gain actionable insights into establishing your own mental health hygiene routines, tailored to your lifestyle and preferences. You'll walk away with a toolkit of habits and behaviours that can make a real difference to your mental health. 🛠️✨
So, are you ready to prioritize your mental health just as much as your physical health? What's one change you are going to make today to improve your mental well-being? 💭🌈
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Food is complicated. Is it fuel? Is it nutrition? Why do I eat foods I know don’t make me feel good. On a biological level, food is simple. But food impacts more than just how our body operates. It also has a huge impact on how we fee. That is what makes it so complicated.
Our emotions can get messy, for thousands of reasons. Most of us are emotional eaters. Thus the term, comfort food. But for some of us, it is out of control.
In this episode of the podcast I sit down with Duna Zurcher.
Duna struggled with emotional eating for most of her life. But it was not about the food. It was about her emotions. But the eating part led to shame and guilt.
Sound familiar?
After learning how to address her emotions, peel back the layers, and change her relationship with food - Duna began to shed the layers of shame and guilt and find a better way enjoy food without the shame and guilt.
Now, a certified integrative health coach with an additional certificate in emotional eating psychology, Duna helps others with what she has successfully done for herself. And she is good at it.
Even if you do not have food struggles, the principles behind making mindset shifts and escaping guilt and shame will apply to something difficult you have, are, or will experience.
Enjoy.
About Duna Zurcher
Duna is an Integrative Nutrition Health Coach that specializes in Emotional Eating. She struggled with her relationship with food and her body, and engaged in emotional eating for most of her life without knowing it and thinking that she was the problem. In a truly difficult moment in her life it became clear that those things were holding her back from being the person she wanted to be. She then worked on healing her relationship with food and her body, as well as with her emotions. She made it her mission to help other women break free from food guilt and body shame and transform their emotional eating habits into mindful nourishment so that they can focus on what's important to them like their passions and dreams.
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Website: https://www.mindfulhealthwithduna.com/
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From time to time, guests on this podcast get me to open up and be vulnerable.
This is one of those times. I don’t want to put any spoilers out there, other than it has to do with a short live breathwork session.
Breath work is a powerful tool to assist in all areas of our health. It is also a great catalyst to getting more out of meditative practices.
But what is breathwork? Should you even care? Well, the answer is yes, otherwise it would not be a topic I discuss. Today's guest is Benedict Beaumont.
Benedict Beaumont, an incredible gentleman with extraordinary life adventures all over the globe, including meeting his wife at Everest Base Camp. Aside from meeting his soul mate and becoming a father, his most rewarding adventure was learning how to breathe. This may sound a bit odd. Breathing happens naturally for all of us without even having to think about it. But when we do think about it, when we focus on it, when we breathe with intention, and elevate our breathing - we seize opportunities to improve all aspects of health.
Like most of us, Benedict has had his fair share of hard times in life, including experiencing burnout. Learning to breathe with intention changed everything for him.
Benedict is now a breathwork facilitator, yoga teacher and founder of the Breathing Space. He is passionate about bringing breathwork out to the world, especially those who wouldn't normally have access to it. Benedict runs transformational workshops and life-changing retreats internationally. It is his mission is to train as many people as possible in the power of breathwork to spread the spark of transformation.
The basic idea of breathwork is to release toxins and stress when you breathe out and nourish your mind and body when you breathe in.
Want to learn more about what breathwork is? How it helps our mental health, our spiritual health, physical health? Want to see me get extremely vulnerable and do a short breathwork session? Then this is for you.
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Website: https://www.makesomebreathingspace.com/
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When I was 21 years old, I had surgery on my jaw to improve a very pronounced underbite. It was the 2nd time in 5 years I was having this surgery. Two months later I wound up in the hospital with a swollen face. A sinus infection had penetrated unhealed gaps where they cut my jaw, and leaked into the area between my skin and flesh throughout my face. It was extremely painful. Physically and emotionally. I remember looking in the mirror at my face. I was horrific looking. The swelling from my jaw surgery took weeks to go away and now this.
I distinctly remember talking to God and asked, Why me?
Today's guest, Stephany Ann, also had a, Why Me, moment. I suspect most of us have had one.
Hers was on the bathroom floor in her sister's home after leaving an abusive relationship. Not once, but twice Stephany fell trap to the cunning charm of narcissistic personalities.
I want you to hear her story of overcoming not just the trauma from those relationships, but also the fallout that came when those relationships were over.
Stephany Ann is an advocate for domestic abuse survivors and a wealth of knowledge for anyone recovering from any form of traumatic experience.
We talk about God, faith, forgiveness, and healing. It is truly one of my favorite episodes.
Not only did it help me understand what I can do better to overcome hard stuff in my life, but I better understand those I love who are in narcissistic relationships, why they stay, keep going back for more, and how I can help them.
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LinkedIn: https://www.linkedin.com/in/stephanyann/
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In the very first moments of this podcast I was shocked and speechless. I could not believe the things coming out of his mouth.
Dr. Robb Kelly has lived a very colorful life. He began drinking and using drugs at the age of 9. he was a set musician at Abbey Road and played with some of the world's leading performers. He received a PhD from Cambridge University, has been homeless, battled alcoholism, and now is helping people know how to really overcome addiction and alcoholism. Celebrites from every category of fame come to him for help.
If life is hard and you have some tough stuff you need to get past; if you feel like things are out of control or can get there - Dr. Kelly is a guy you want to listen to. Not only has he been there and done that with the good and the bad, but he helps people too. Check this one out.
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See Dr. Robb live at the Neuro Hero Conference: (Click here)
Website: https://robbkelly.com/dr-robb-kelly-phd/
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Millions of people each year lose weight, and then gain it back. Millions of people start new habits, only to fail to keep them as lifestyle routines.
We want to do better, be better. We know what we need to do. So why is lasting change so hard.
Well, it is not as simple as grit and will power. Our minds are powerful. Meaningful change starts with mindset and beliefs.
In todays episode I sit down with Dr. Saara Haapanen. Saara has a background as an international elite athlete and Olympic alternate, Dr. Saara is a seasoned expert in helping individuals live happier, healthier lives. Armed with degrees in Kinesiology and Health Promotion, and Sports and Exercise Psychology she's an internationally published researcher in optimal human performance and motivation, featured in Forbes Health, Shape, and many more.
In our conversation Dr. Saara and I discuss the formula for making massive mindset shifts for lasting lifestyle changes. We talk about the framework anyone can use, and role play a few common scenarios so that you, the listener, can see how this will work in your own life. In a very spontaneous moment, Dr. Saara actually begins to coach me on some mindset shifts I am making. I think you will really enjoy how this conversation took shape and includes realistic ways to to put into play in your own life.
As a side note, Her current focus is empowering individuals with ADHD to harness their unique superpowers. As the creator of the, Move At Work Challenge, she leads hundreds of humans daily in movement and mental training sessions. She loves to help humans live happier healthier lives. I think if you follow her, you will discover even more great information than what is included in today's show.
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PerformanceisHaapanen.com
MoveAtWorkChallenge.com
drsaara.com
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Most of us decide to make a change in life when things are not going well. Turns out, that is not the best time. When times get really hard, our mental resiliency is not at its peak, and so the time to making lasting changes is not ideal.
We know that in life there are always going to be ups and downs. Those who weather the hard times best will be focused on making positive lifestyle changes when things are well, so they are better prepared for the inevitable hard times.
But don’t get discouraged, you can still conquer and overcome.
In today's episode I sat down with my friend Kylie Van Luyn. Kylie is a psychotherapist, NLP Master Practitioner, emotional intelligence coach, and human rights consultant. She is also the founder of Elevated Coaching & Consulting Global. She helps people find transformative growth to help them build the capacity to overcome personal and business challenges and reach new heights.
In todays episode her and I talk about what a mindset is , and the complexities of making shifts toward more positive mindsets that empower us to become more.
Whether or not you are experiencing a difficult time in life, this episode is for you. You are sure to gain new insights, perspectives and tips for overcoming the hard stuff so you can focus on becoming your best self.
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Website: https://elevatedconsulting.net
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What is the real cause in the rise of mental health issues? Over the past 10 years, we have been in an unprecedented mental health crisis. Anxiety, depression, and suicide are all increasing. This is not even a fraction of the mental health issues facing everyday people. It does not take a genius to know that the rise has been on an even steeper incline since the pandemic of 2020.
While there are many contributing factors, research and science show that. Diet is one of them. And it is significant.
Today’s episode is a treat. My guest is Morgan Staton, an occupational therapist turned functional medicine practitioner.
Our bodies are not perfect. None of our bodies are the same. Just as we are all unique, so should our approach be to mental health.
I love the concept of functional medicine. It starts with you knowing what your body needs and listening to your body telling you what is going on, and trusting that intuition. It then looks at what are the foods, behaviors, and environments that contribute your well being, and those that are taking away from it. When needed, it relies on prescriptive medication for assistance in the healing process. It is a perfect blend of using our natural abilities and to do what our bodies do best, and science based medicine, to live a happy and healthy life.
Morgan Staton and I talk about her journey into functional medicine, the role of food on our brain and mental health, and what we all can be doing right now to improve our mental health with the food we eat.
I hope you enjoy today's episode.
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Instagram: Instagram.com/restoreher_wellness
Website: restoreherfunctionalwellness.com
Book a free consultation call: https://calendly.com/restoreher/claritycall
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Free: 10 Power Habits of Health and Happy People: https://www.bettermenation.com/free-booklet-improve-every-area-of-health/ -
While I normally have guests to discuss a variety of topics, today I will be sharing with you 4 tips on how to overcome the hard stuff in life so you can ambitiously focus on becoming your best self.
I talk about the importance of being courageous, how to fight the negative narratives, how to increase your capacity for personal growth, and why doing hard things on purpose is important to overcoming the hard things that come uninvited.
If you find that you retreat from hard stuff and hide, instead of leaning in and embracing it, this podcast will show you a better way. A way that will build your self confidence, emotional and mental resilience, and enhance your most precious relationships.
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Free: 10 Power Habits of Health and Happy People: https://www.bettermenation.com/free-booklet-improve-every-area-of-health/ -
Today’s episode is with John Dye, the Executive Director of Skylight.org. In this episode, John and I have a great conversation about Spiritual Health. Spiritual health is not a topic often on the podcast, but one I wish was more frequent. The reason for the infrequency is that discussions on spiritual health can easily go down non-scientific and very new age path that I don’t want to travel down. For that reason, I am very selective with the guests who come on this podcast to talk about spiritual health.
Neither Skylight.org or John Dye fit the description of new age.
I also want to note that Skylight did not pay me or sponsor this podcast to be a guest. I love what Skylight does, and I love that it is a free resource for all people. For that reason I invited John to be a guest.
Spiritual health is all about finding more peace, clarity, and mindfulness in your daily life? Much like other platforms that offer this through guided meditations and prayer, yoga, and stretching - Skylight does all of that at no cost to its users. The platform is completely free and funded through a variety of private sector foundations who see the importance and value that spiritual wellness offers the community.
If you are looking for more balance, peace, clarity, and calmness in your life - this podcast is probably for you. But since that is all of us, this podcast is for everyone.
Follow John Dye and Skylight.org
Skylight.org (visit it for free subscription) : https://skylight.org/
Skylight on LinkedIn: https://www.linkedin.com/company/skylightapp/
Skylight on Facebook: https://www.facebook.com/skylight.spirit
Skylight on Youtube: https://www.youtube.com/@skylightyourlife
John Dye on LinkedIn:https://www.linkedin.com/in/dyejo/
John Dye on Instagram: https://www.instagram.com/dyejo/
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Free: 10 Power Habits of Health and Happy People: https://www.bettermenation.com/free-booklet-improve-every-area-of-health/ -
James Keddington talks about his own journey with food and nutrition. The roles are flipped and James is interviewed on his own podcast by non other than Kat Keddington - his biggest supporter and champion.
In this very candid and transparent conversation , I divulge some personal experiences never shared before with anyone else. I go into why I made changes in my life and why I made those changes.
Topics covered are:What are the purposes of foodWhat gets in the way of eating healthy and having a positive relationship with foodHow to create a great relationship with foodDifferences between a diet and and food lifestyle
I also share some pretty strong opinions on how food plays into parenting, body positivity and self-image.
At the end, I share my current struggles and goals around diet and nutrition.
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Todays episode is with Adrienne Wise.
Adrienne Wise is a Trauma-Informed Care Consultant who partners with individuals, corporations, and organizations globally to create mentally and emotionally healthy workplaces and environments. She holds an MA in Community Counseling from Marymount University and a BS in Psychology from George Mason University.
In our conversation, Adrienne and I talk about real world situations that trauma shows up in people lives, at home and at work. We talk about how it impacts work, and why companies can do to help their employees tackle it, and why companies benefit from this.
With 15 years of professional experience in the behavioral health industry, Adrienne delivers impactful and engaging trainings, workshops, and keynotes on how to eradicate stigma and build resilience and compassion. She is also a trauma-informed care specialist and an emotional wellness expert. She is passionate about empowering people to overcome challenges, heal from trauma, and achieve their full potential.
Follow Adrienne on LinkedIn: https://www.linkedin.com/in/wisechoicellc/
Learn more about Adrienne and Wise Choice Counseling: https://wisechoicecounseling.com/
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See all Overcome and Become Podcast Episodes: https://www.bettermenation.com/overcome-and-become-podcast/ -
In today’s episode I have a frank discussion on nutrition, weight loss, and healthy habit mindsets with Alexis Whitney. Alexis is a Muay Thai competitor and the owner of a local Muay Thai gym in Salt Lake City.
Alexis helps her students and others navigate the cutting process in a healthy way. Cutting is a term in the fighting world for losing weight to make the cut, for a certain weight class.
Alexis is familiar with extreme methods for losing weight as it is abundant in the fight culture. She promotes better alternatives that lead to better health over the long-term.
I really enjoyed the conversation we had, and I learned a lot from her. I think you will too.
I want the listeners to know that in this and future episodes, I do not endorse any one way of eating. I believe that every diet works for someone, and that not every diet works for everyone. My goal in the nutrition series is to give multiple points of view, all with science backed information, so that you the listener have better information to support your intuition, gain new insights on what diet changes will improve your health and the health of your loved ones, and make lasting lifestyle changes that make a big difference in your quality of life.
Want to be part of a community that is bent on improving health. Join Better Me Nation. It's free to join. -
Sleep is one of the most important things that we can do for our health. Not just our mental health, but also our brain health, our relationships, for our work, and for our emotional health. When we're not sleeping well, our brain suffers dramatically. Our body needs rest. Our brain needs rest if we're to function well and when these things get depleted, everything gets depleted. But not everybody finds it easy to sleep.
When I was my unhealthiest, I was not getting much sleep. In fact, I was getting about 30 minutes of sleep.
There are many factors that can inhibit our ability to not only get the amount of sleep we need, but to get the quality of sleep we need. Stress, anxiety, worry, rumination all get in the way of sleep. Excitement can also get in the way of our sleep. Technology gets in the way of our sleep too. We all have this thing called circadian rhythm. The circadian rhythms are like our internal clocks. They help with digestion and temperature control. They help us know when to sleep and wake up. The circadian rhythms are not only dictated by what's going on inside of us, but going on around us, like the light exposure.
Sometimes our ability to sleep is impacted by our physical health, like it was with me, once my sleep got better, I was able to attend to my physical health. Then I was able to have clarity around my emotions and process them and take ownership of my mental health. Then my relationships got better. My work performance improved. So, sleep is personal to me. It should be to you as well.
Early on in my career I neglected sleep because there's this hustle culture that says, you have got to sacrifice to succeed. So sacrifice your sleep so you can spend more time hustling. When you sacrifice your sleep, there's something else that happens - your brain becomes inflamed, because you're not giving it rest. It becomes agitated, irritated, and inflamed because it's not receiving the rest it requires. When your brain becomes inflamed, specifically the frontal cortex, your executive decision making is impaired, you're not making good choices. You're not reacting to life's unpredictable moments like a car accident or someone cutting you off in traffic, or a sick child. You're not being able to problem solve well, You're not able to deploy creativity. The hustle culture loses when people don't get sleep. Entrepreneurs lose out on opportunity and potential when they don't get sleep. If you are a business owner and executive, a new employee and you want to perform well do not sacrifice your sleep.
I want to provide some tips on how you can improve your sleep. There are three categories. The order of categories is important. But the tips within each category are not listed in any preferential order.
Behavioral Remedies
Stop eating 2-3 hours before bed time.No screen time at bed or 1-2 hours before bed time.Lose excess body weight.Journaling.Breathing exercises.Prayer and meditation.Read a book.Automated lighting.Brainwave manipulation.
Natural Remedies and Supplements
Herbal Teas and Drinks.Magnesium.Epsom salt baths.Melatonin tablets.Prescriptive Medications / Procedures / Assistancet is the third category of getting better sleep. Always get more than one medical opinion before going down this path.
The average human needs seven to nine hours of sleep at night. There's always outliers. But as a whole we're all going to fall within seven and nine. If you need nine Don't be ashamed of that. If you're waking up every morning with just seven hours, don't worry about it. That's how you're wired right? But you need at least seven to nine hours asleep. Budget your time and energy around that.
If you want to be better at anything…
Get better sleep.
I promise when you focus on better sleep, everything else gets better too. -
Melanie Keller is a 2x cancer survivor and nutrition expert. She sits down with me to discuss what a whole food plant based diet really looks like.
People like Jay Shetty, Dr. Hyman, Dan Buettner, Rob Zombie, Will.I.AM, Jay-Z, Benedict Cumberbatch and many others adopt this lifestyle of eating or something closely similar.
In probably my favorite discussion to date about nutrition, I learned so much from Melanie. She is a wealth of knowledge and a true expert. While I am not going to end up on a complete plant based diet, I have already begun incorporating many of its principles, added in a lot more plant based sources of nutrition and protein, and cut down on the meats that don't serve me well.
Since this discussion I have been looking at a lot of Blue Zone information and have been reminded of this conversation with Melanie. What Melanie teaches about the connection between nutrition and healing is spot on, and is in perfect alignment with the what we are being taught by the worlds leading experts in nutrition and wellness.
You will be sure to learn a lot, and most likely, want to make improvements to the way you fuel your body.
Related Content:
You are what you eat - Stanford Study.
Blue Zones Diet - Dan Buettner
Better Me Nation Links:
Free Download: 10 Lifestyle protocols for improving every category of health. Click here.
Free Facebook Group: Better Me Nation - Join Here.
Follow on LinkedIn: James Keddington or Better Me Nation
Subscribe to our newsletter here. -
Does your home impact your health? It sure does. How your home is organized and flows makes a huge impact on your mental and emotional health, as well as your relationships within that home. In today's episode I sit down and talk with Ashley Stuart, owner and CEO of ReThink Clutter, a home organization company.
Ashley is not just an expert on the best places to put things to make your space look and function well, but knows why those are the best places for YOU. Each home is different. Each family is different. So how you organize should be different too. In this discussion we talk about how to navigate different personalities, mindsets, and the impact of our home on our health.
Content related links:
Utah State University Publication - Click Here.
Mental Health America - Click Here
Better Me Nation Links:
Free Download: 10 Lifestyle protocols for improving every category of health. Click here.
Free Facebook Group: Better Me Nation - Join Here.
Follow on LinkedIn: James Keddington or Better Me Nation
Subscribe to our newsletter here. -
In this episode I sit down with Lora Erickson, AKA, The Blonde Runner. Lora is not just a running and triathlon coach, but she helps her athletes hone in on their nutrition.
This episode is the first of many in our nutrition series for 2024. With a big emphasis on macros lately, I thought I would invite Lora to talk about what they are, and why they matter.
I hope you enjoy.
Related Content:
Health.com - Click here.
Better Me Nation Links:
Free Download: 10 Lifestyle protocols for improving every category of health. Click here.
Free Facebook Group: Better Me Nation - Join Here.
Follow on LinkedIn: James Keddington or Better Me Nation
Subscribe to our newsletter here. -
In today’s episode I talk with Eli Adams, co-author with his wife mandy, the book, Luci Tames Her Tiger: Managing The Anxiety Within.
In our conversation we talk about how to discuss mental health with children, role played a common scenario, and share tips for parents who are struggling to help their children with mental health challenges. I hope you enjoy the conversation as much as I did.
Related Links:
Luci Tames Her Tiger - Click here.
CDC Mental Health Stats for Children - Click Here.
Better Me Nation Links:
Free Download: 10 Lifestyle protocols for improving every category of health. Click here.
Free Facebook Group: Better Me Nation - Join Here.
Follow on LinkedIn: James Keddington or Better Me Nation
Subscribe to our newsletter here. - もっと表示する
