These gooey keto brownies are truly the best! They’re super rich, chocolatey, low carb (yes, healthy) and no one would ever know!
I’ve been working on keeping my carbs low and am finding super-duper ways to have dessert too. They are also paleo, dairy-free, gluten-free and a really quick recipe to make!
This recipe is a modified version from paleorunningmomma.com.
Thanks Michele Rosen!
When these came out of the oven I couldn’t believe it!
Let me know if you try these and how they turn out. I found them to be moist and delicious!
2/3 cup raw cacao powder
1/3 cup coconut oil, melted
1/3 cup butter, melted
1 1/2 tsp vanilla extract
2 large eggs, room temperature
1 egg yolk, room temperature
1/2 cup almond flour
1/2 tsp baking soda
1/4 tsp sea salt
1/2 cup chopped walnuts (optional)
1/4 – 1/2 cup Lily’s Dark Baking Chips (optional, for sprinkling on top before baking)
Preheat the oven to 325 degrees.
Line an 8×8 inch baking dish with parchment paper and rub avocado oil (or coconut oil) over parchment paper to prevent sticking.
In a large bowl, whisk together cacao powder and Better Than Sugar until smooth.
Add melted butter and coconut oil. Whisk again until well blended.
Add vanilla, eggs and egg yolk, one at a time, whisking until each is combined.
Stir in almond flour, baking soda, and sea salt.
Stir in walnuts if you are using them then pour batter into prepared baking dish. You will need to use a spatula to spread batter as it will be thick. Sprinkle Lily’s Baking Chips on top.
Bake for 17-20 minutes, or until toothpick comes out clean. The brownies will appear a bit jiggly but bring them out if the toothpick is clean. Don’t over cook them or they will become too dry.
Cool by placing baking dish on wire rack. Once cooled to room temperature, cut into 16 squares.
By the way, check out my Boost Your Immunity FREE 5-Day Bootcamp and learn the BEST ways to protect yourself and your family!
Want to control your mind? Finding your mind “all over the place”, having trouble focusing or staying calm? DO NOT WORRY!
There is a way to pull yourself together and it is a pretty simple thing to do once you understand what it takes to control your mind.
I’m going to say something to you, and at first you may cringe, but just hear me out.
the key to controlling your mind is M-E-D-I-T-A-T-I-O-N.
If you are cringing it is understandable. It can be really hard to “still the mind” which is what meditation is essentially focused on. However, there are multiple ways I am going to share with you that can help you control your mind.
So STAY TUNED and keep reading!
Although science has been skeptical for most of the 20th century, in the last few years however, there have been several studies validate and verify some benefits of meditation.
For example, yoga is a good illustration of how you can control your mind without having to sit still. Doctors are even confidently recommending yoga to their patients.
Other moving meditations include tai-chi and qigong (chi gong).
There are many different styles of yoga and qigong, and if you’ve tried one and didn’t enjoy it, give it another shot, maybe with a different teacher. I often tell my patients it’s not necessarily the style of yoga that is important, rather whether you align with the teacher.
I an avid yogini and have gone to MANY classes and didn’t align with the teacher. That’s how you know if you’re in the proper class or not.
If that’s not doing it for you, you can actually learn to control your mind simply by taking a conscious walk in nature. conscious walking means “taking your time”, having no agenda other than BEING in nature. Maybe you choose to walk so slowly you pay attention to one thing, the sound and feel of the earth beneath each step. And breathe.
Lastly, another way that you can control your mind is by chanting. I know, it sounds crazy, but in truth having something you rhythmically do for an allotted amount of time, with a one-pointed focus, can give your mind the break you are looking for.
There are numerous chants out there you can try. The one I personally chant is “nam-myoho-rengo-kyo”.
It essentially means that at any given time we each have within us the ability to transform suffering into joy. It helps us awaken to our true nature, that we all have unlimited potential and this chant allows us to recognize it in ourselves and in others, therefore allowing us to manifest and create a more joyous reality.
Another chat I enjoy is “Ong Namo Guru Dev Namo” The words mean “I honor (or bow to) the Infinite Wisdom, I honor the teacher within.” This chant is used to start a kundalini practice.
There is way more to say about chanting itself, but at least you now have a few different ways you can control your mind without having to sit quietly and “meditate” perse.
If you are looking for help with controlling your mind, I invite you to apply for the Own Your Glow 8-Week Group Coaching Program. (Women Only!)
Patients often say they’re “bored” in quarantine.
First of all, as reported in Psychology Today, authors suggest that having a “reasonable amount of psychological energy” leads to boredom. Being aroused psychologically yet unable to find anything to devote your attention to could result in feelings of “boredom”.
Secondly, boredom may occur unless you focus your attention. Being stressed may cause your mind to jump from one thing to another. Too much stimulation may cause this too.
Unable to give your full attention to something particular, boredom may result. Also, you may even think because you’re in quarantine boredom is inevitable. That’s actually likely not the case.
Certainly these two circumstances have greater potential when confined. Many are used to having a schedule, interacting with co-workers, and taking lunch breaks at specific times each day. In confinement you may have feelings of being unstructured and lost. Consequently this situation could lead you to thinking you’re bored.
Maybe you’re working from home in the presence of family. Hence, this quite possibly leads to frequent shifts in focus. Numerous interruptions are a huge problem when it comes to focus! As a result, this can lead to feeling “bored in quarantine”.
As reported in the Washington Post, “researchers at the University of California, Irvine, found after careful observation that the typical office worker is interrupted or switches tasks, on average, every three minutes and five seconds. And it can take 23 minutes and 15 seconds just to get back to where they left off.”
At home in confinement you may find yourself interrupted even more so. The home improvement distractions, the kids needing your attention, the kitchen calling your name every 5 minutes, the dog wanting to be fed, the list goes on. Therefore, before you know it, you haven’t completed anything of importance. This could lead to a sense of lack of purpose, possibly feelings of failure, and ultimately may lead you to thinking you’re bored.
I’ve heard women say they feel they’re floundering with whether or not they are in the right line of business. Also they also are concerned about being on track with anything they are doing in their lives, be it relationships, living location, etc.
It’s difficult to be inspired about something while stumbling around all day without direction. Let’s fix that problem!
There are easy tools you can implement to bring more satisfaction and focus to your life. They can work whether you’re a stay-at-home mom or a single person out of work. Take time to “set the stage” for your day to make a difference in your life and happiness.
Similarly, you may be an entrepreneur trying to get your business off the ground. These tips can help you get your mind focuses and your feet back on the ground.
Check out Ultra Smart Tips For Boredom. These are simple things you can do to lift yourself up and enjoy life again!
I encourage you to learn something new and make your health a priority.
Here are Ultra Smart Tips When Bored In Confinement.
Choose one each day to add to your lifestyle and watch yourself regain feelings of control.
Create a To-Do List
This will help you stay focused and add structure to your day. This ultra smart tip may even cause you to “schedule” time off of you are working from home. Determine what time you will start and stop working each day.
Schedule Your To-Dos
Your to-do list can easily take over if you don’t give it structure as well. They don’t all have to be done today, so spread it out and get it done!
Take Regular (Scheduled) Breaks Throughout The Day
Schedule breaks. It helps when you know you will be able to get up soon. Knowing you’re doing something relaxing in 30 minutes makes it easier to focus. Even if you are doing chores at home, have a start and stop time.
Get Out In Nature
Mother Nature heals. Give yourself space to relax in to her fold. Listen to the birds, feel the wind on your face, smell the beauty around you. Take a peaceful walk and enjoy the present moment.
Turn Off Notifications while Working
Distractors are the bane of your focus. Just stop. Let yourself laser in on the task at hand for the few minutes.
As reported by Forbes, “there’s no doubt that interrupting a task leads to a loss of concentration and a decline in productivity levels.”
Doing a particular task distraction-free can make you feel great about your accomplishments.
Move Your Body
Get your blood circulating to bring in fresh ideas and perspectives. Further, it will also give your hips a break. This is helpful when sitting all day at a computer. Take a brisk walk when outside. You can even get a few pieces of equipment to have near you. As a result, when you take your breaks you can simply pick up a band, ball or dumbbell and pump out a few curls or squats. You’ll feel better about yourself for sure!
Listen To Your Inner Voice
I believe many people have a hard time during confinement, often feeling bored because they’re actually uncomfortable being alone with themselves. Your inner voice can rise up when quiet. Consequently many people work diligently pushing that voice down.
She knows things. Your inner voice is your guide. She’ll help you realize whether or not you are on the right path. It may be hard to hear sometimes because your ego may not want things to change, however, if you give her a little say you may find you’ve better things to be doing with your time. Likewise, you may also determine you want to shift how you perceive the world around you. Be still my friend, even if it is a dedicated 5 minutes/day.
Who might hold you accountable to your schedule? Is there someone whom with you can schedule “zoom work days”? Are you part of a group who you can depend on to help you stay on track? Find that person or group and be committed. Consequently it makes a world of difference to have a partnership. don’t go it alone!
If you are looking for support, I invite you to join our tribe. If you’re wanting guidance on how to Boost Your Immune System check this out!
Start A New Hobby
Maybe there is something you’ve been wanting to try ~ playing the guitar or harmonica, learning to do something fun with your hair, or maybe you have been wanting to learn to make jewelry or sew. Certainly pick up those things and get going on them! You don’t have to be perfect, and it doesn’t have to be a big commitment. Just do a little everyday and have fun with it.
Tackle Projects And Chores You’ve Procrastinated On
Certainly you’ve broken objects or things that are beginning to fall apart. Maybe you’ve put them off “until you have time”. Well, now you do! Put that repair on your schedule and get to it! If you need to buy supplies go online and buy it. Then you won’t have that as an excuse not to complete those projects.
There you go!
Taking time for yourself in this way will result in you feeling happier and healther. Similarly, you will also be showing those you love a new way of being in this crazy world of uncertainty.
You have more power than you know. Use it to your advantage and ENJOY YOUR LIFE AGAIN!
Now, JOIN OUR TRIBE!
And then register for the next Boost Your Immunity Bootcamp!
As a doctor specializing in preventative care, an individualized approach has become the standard of excellence. A Micronutrient Test gives us exactly what we need to treat our patients in the most individualized way possible.
People commonly ask me about whether they should take specific supplements. They heard Dr. Oz say it's good, or it worked for their best friend so they took a chance.
They feel they should be taking "something". There are many studies out there that point to the benefits of taking antioxidants and a multivitamin. What these studies don't take into consideration is the individual needs of the patient. We enhance the potential for better outcomes and a healthier population when we consider this important piece. Beyond that we give these patients a better chance to live an optimized life.
I rely upon Spectracell's Micronutrient Test to help us evaluate the true nutritional status of each patient. Once we clearly understand each patient's individual needs then we can create very specific nutritional protocols to support their system. It also helps us guide them towards their highest expression of health.
Testing with Spectracell's Micronutrient Test is the most specialized way to evaluate your wellbeing.
Once we draw your blood it is sent to a lab. The lab pulls out your lymphocytes (white blood cells) and grows them in a petri dish for 3 weeks. Your lymphocytes are then opened up and evaluated for what has been absorbed, utilized, and what is deficient inside the cell.
They then determine how your cells handle stress and how your immune system is functioning by stressing the cells in different ways.
This creates a beautiful graph of your cellular function and from that we create very specific protocols to improve your functionality. So for people who desire to enhance their functionality as they age, this is a fantastic test! It is a great way to improve vitality, regeneration, energy and metabolism.
For many people, supplementation can be overwhelming because there is so much controversial information. So they stab at it, trying to at least "cover the bases". This ends up causing frustration and becomes a huge expense. Too many people send me pictures of their supplement cabinet and it's filled with half-used bottles and amounts to hundreds of dollars.
When a Patient has a specific health issue, there are many different nutrients and deficiency states that can play a role in the issue itself. We can pinpoint exactly what is needed to get that patient back to health rather than giving them a standard protocol when we evaluate the body with the Micronutrient Test.
I often combine this test with a Hair Mineral Analysis to evaluate heavy metal toxicity and organ system function to get a bigger picture of exactly what is going on in the patient's body.
And if you are a biohacker, focusing your healthcare on creating optimized vitality and function as you age, a micronutrient test is essential to your body best performance.
This is biohacking at its finest.
Those pesky MOSQUITOES! You are about to learn how to make the best homemade mosquito repellent so you don't have to deal. Yay!
Not only are they obnoxious, they carry dreaded diseases that wreak havoc on your body. Diseases transmitted by mosquitos include West Nile Virus, Dengue, malaria, certain types of encephalitis, and at least 19 known disease altogether.
According to Wikipedia, nearly 700 million people get a mosquito borne illness yearly, resulting in over 1 million deaths!
Avoid getting bit by these creatures!
West Nile Virus has recently been found in Boulder County, hence I am sharing the best homemade mosquito repellent recipe so you can protect your family.
Making the best homemade mosquito repellent allows you to know exactly what is in your bug spray and avoid harmful chemicals like DEET. DEET has been found to be toxic to the central nervous system, which you likely want to protect, especially considering how prevalent nervous system challenges are these days. It is getting worse, and you must ask why.
DEET basically inhibits a very important enzyme in your nervous system called acetylcholinesterase (AChE). This enzyme is found in the synapse of nerve cells and muscle cells. When a signal is passed from nerve to muscle AChE jumps in and breaks down
the neurotransmitter acetylcholine, consequently stopping the signal and allowing new neurotransmitters to be rebuilt so that the next message can be received.
AChE has an extremely fast reaction time, breaking up each molecule in about 80 microseconds. Anything that works that fast has an important job to do!
Poisons that attack this enzyme paralyzes muscles. And, combine DEET with other chemicals (often found in combination in conventional bug sprays) and you get an increase in their toxicity! It is time for a new approach!
Oil of Lemon Eucalyptus (different than lemon eucalyptus oil) is EPA approved as an insect repellent and considered relatively safe, but yet to be well tested on children. So, on that note, we are going to use a blend of essential oils in this recipe to have the best effectiveness.
You can use any blend of bug-repelling oils, which I believe a blend of oils is going to give you better protection than a single oil alone.
If you'd like to see this recipe on action, check out this link to watch me make it on the fly.
citronella, lemongrass, rosemary, tea tree, lavender, eucalyptus, cedar, geranium, peppermint, catnip and cedar.
Keep in mind not all essential oils are the same! Recently https://www.consumersadvocate.org released a report on their findings of the purity of 33 different essential oils on the market today. They has an independent lab test them to see what was inside each. I think you will be surprised to know the findings! You can check out that article here.
1 4 oz amber or dark colored bottle
50 drops of a blend of essential oils (from the list above)
1 tbsp vodka or rubbing alcohol
2oz witch hazel
2oz filtered, spring or distilled water
1 tsp vegetable glycerin (optional. Helps stabilize spray)
Put all essential oils and alcohol (or vodka) in glass jar and shake well to combine. Add witch hazel and shake well again. Add vegetable glycerin (if using), shake vigorously, then lastly add water and shake well again.
Shake vigorously before each use. Naturally separates. Spray on every few hours for best protection.
When using on children, spray on clothing rather than directly on skin.
Use precaution when using any products on skin as they may cause adverse reactions.
You may want to make 3-4 bottles at one time so that you can store them in various places. I like to keep one near the front door and in our camping gear.
If you don't want to make your own, opt for one of the more natural options. There are several on the market today that are decent. Here are a few to consider:
May your summer be bug free!
Wanna stay balanced through the fall and winter seasons? Check out the retreat I am hosting in October! It is called Balance, Boundaries & Letting Go ~ A Powerful Retreat To Soothe Your Soul.
WARNING! You may hate me after this. Once you try this AMAZINGNESS you will never want to be without it. You may not even be keto, but this Keto Chocolate Recipe will knock your Socks OFF! Uh Oh!
And trust me... I KNOW CHOCOLATE! It happens to be one of my favorite things in life, and since I am also very conscious about putting sugar and artificial ingredients in my body I had no choice but to come up with a keto chocolate recipe that rocks!
And you, my friend, have just become privy to this phenomenal chocolate I make every week! SERIOUSLY.
Now being that chocolate is such a major part of my life, I have tried many different recipes out there and finally came up with one that fits my needs perfectly. I mean really ~ chocolate needs to be chocolatey (obviously!), Oh-So-Smooth, and capable of melting on my tongue with perfect intensity.
So Here You Go!
First, you want to get a few molds. If you don't have any, and you can't wait for them to arrive before you break out this spectacular keto chocolate recipe, you can always pour it on a plate in a thin layer and let it set. Break it up with a butter knife and you are good to go. No need to wait on chocolate! Heck no!
In reality, this doesn't have to be a keto recipe, but if you are keto it certainly can be! The keto version is much richer, of course, but still really enjoyable. Plus, you can add bee pollen or large sea salt flakes to the top and you'll never look back at another chocolate again!
100gm cacao butter , melted
25gm coconut butter, melted and stirred
3/4 cup (60gm) raw cacao powder
1/4 tsp vanilla extract
1/4 tsp sea salt
Optional (non-keto) Style:
1/8 - 1/4 cup maple syrup or raw honey
Large flake sea salt
Unsweetened coconut flakes
Melt cacao butter and coconut butter at around 40-45°C (104-113°F) on a double boiler. Once melted completely, stir in vanilla, sea salt and raw cacao powder. KEEP STIRRING.
Turn off heat and take top pan (with chocolate in it) off the bottom pan (with water in it) and continue to stir. until it begins to cool. If you want to be precise I usually let mine cool to about 31°C (88°F), however, I have recently rushed it and poured the hot chocolate into the molds and threw them in the refrigerator and it came out just a good as ever.
Just be mindful that you are not putting something too hot in a silicone or plastic mold. There are nasty chemicals that can leach out of those things and that would defeat the purpose of you making the healthiest chocolate in the universe.
Once your keto chocolate recipe has cooled a bit, pour it into the molds and sprinkle your topping of choice. I personally LOVE the large sea salt flakes and cacao nibs together! Bee pollen is another fav, so I usually make a mold of each.
Put in the refrigerator to set. It only takes about an hour, but if you can't wait that long be sure to leave some in the pan to sample!
This is a fascinating conversation with Jennifer Ellsworth-Bell and Ali Kegley Kole with Sensually Embodied Dance. This conversation is all about Turning Yourself On! And from a rich, deep place within, so that you too can know that you have so much power within you to feel alive as a women and to enliven all of your relationships, especially the one with yourself.
You will hear Dr. Brandy’s unfoldment from disconnection to re-connection.[0:00] Creating More Magnetism In Your Life [2:08] The 10-Day Transformation Program [3:05] Introduction of Ali Kole & Jennifer Ellingsworth-Bell [4:03] My Path to Church & Therapy All At The Same Time [4:55] Jennifer Bell’s Transition from Prosecution & Panic Attacks to Connection to Herself [7:55] Ali Kole’s Deep Gratitude for What Sensually Embodied Dance Brings to Life [9:01] Ali’s Transition from Student to Sensually Embodied DanceTeacher [12:45] Returning to The Essential Feminine Genius & Power Inherit Within [16:00] What Does Your Erotic Body Love?
I'm about to break it down for you here, but first, let's talk about WHY it is important to have a good poop!
Here's the deal: Your body is a machine, and your machine should be running smoothly and efficiently. When it is not, just like a car sputtering along, your body begins to feel pretty darn crappy (pun intended).
Bowel movements are a natural part of your body releasing toxins and waste. When you don't release the toxins from your body you get "backed up" and this can lead to headaches, bloating, pain, and even nausea. My biggest concern is that when constipated, your colon gets compacted. This compaction may interrupt the function of the bacteria that is housed in your colon. There are trillions of bacteria in your colon that protect your gut and produce vitamins, specifically vitamin K, vitamin B's and biotin. When these guys can't do their job then your body can become deficient. (1)
When you have a vitamin K deficiency, you could experience heavy menstrual bleeding, easy bruising, and may bleed form rectum, nose or gums. Biotin deficiencies can lead to dry, scaly skin, hair loss, brittle hair, fatigue, insomnia, and loss of appetite. B vitamin deficiencies range from weakness, lightheadedness, heart palpitation, nerve problems, numbness and tingling, vision loss, and even constipation! You can see how this may be a vicious loop, and you can see how important it is to resolve constipation and get your micronutrients in balance.
People vary in their bowel movement habits, but you should be moving your bowels at least once every day, preferably move them every time you eat a large meal.
If you are having a bowel movement less than once/day, then you may have constipation. If you have fewer than 3 BMs/week, then for sure you have a problem.
If you are straining to pass, have a feeling of fullness after having a BM, or have hard, pebbly poops, these could also be indications you have constipation.
I have seen plenty of patients who say they do not have constipation, as every time they eat a Big Mac or other greasy food item they have to RUN to the bathroom! This is a whole other problem, but still points towards a failing digestive system. This may be Irritable Bowel Syndrome, Colitis, Dysbiosis, or Inflammatory Bowel Disease. Either way you still have a problem!
Fully formed, medium brown in color, may hang out in middle of toilet (doesn't float on top or sink to bottom), and you shouldn't really have to wipe your buttocks after a good poo.
If you have hard, pebbly, poo, or pencil-like stools, loose stools, or stinky stools, these could all be indications of different issues in your body, like bacterial infections, fungal overgrowth, parasites, impacted colon, hyper-motility, or protein or fat malabsorption.
Constipation is one of the most common digestive problems in the U.S. and something that is correctable for sure. You just have to find the right key to unlock your potential for greater health.
Here are the five most common reasons I see people have constipation:
Poor Diet - Most people today are eating a processed food diet, high in McDonald's or other fast-food and packaged meals, and missing out on the nutrients that facilitate good bowel movements. It is essential to get fiber in your diet, which means, eat more plants!
Stress - Stress plays a HUGE role in motility and digestive function. When you are stressed, your nervous system goes into a fight or flight response and causes your digestion to S-T-O-P. Think about it: when you are running from bears or tigers the last thing you want to do is stop to poo. No! You are running like crazy! your heart beats faster, your pulse races, your vision improves, and your digestion stops.
Consider how much stress you really are under! We all have it, and today it seems we have more stress than ever considering the state of the world today. That means we all have some side effects of stress (which there are a lot) and constipation is a huge one.
Dehydration - Let's get this straight: you should be drinking half your body weight in ounces every single day! And if you live at altitude like me, you need to drink more than that. If you are not drinking enough water you are not going to move your poo. Nor are you going to have a body that is pain-free and a nervous system and brain that works well too.
Sedentary Lifestyle - Yep! You've got it! If you aren't exercising you are going to have a sluggish everything! Sluggish body, mind, liver, digestive tract, etc. Get up and MOVE YOUR BODY! It doesn't have to be outrageous either. 20 minutes of vigorous movement, getting your heart rate up and breathing a little harder than normal should do the job.
Certain Medications - If you are stopped up first look in your medicine cabinet. You may be taking something that is causing your problem. The primary drugs that cause constipation include NSAIDS like Motrin or Aleve, opioid drugs like Vicodin, Dilaudid, blood pressure meds, some antidepressants and antihistamines. There are more, but this will get you started.
Some supplements can even cause constipation, especially iron supplements. Others include berberine, excessive vitamin D, NAC, chlorella, and more. This is exactly why you need to work with a practitioner who can check your body and give you a specific protocol to support your body's needs. Not every supplement is right for everybody!
If you are taking an iron supplement, you may want to consider taking a whole-food form so that you don't as big of a chance to get the side effects of traditional iron therapy.
Well, if your concerned, have a conversation with your doctor. Otherwise, look at the five primary reasons I see people experiencing constipation, you can use that as a guide. Get some exercise, dink more water, reduce your stress, eat more vegetables, and try to reduce your medications (with your doctor's help of course).
Others things that may help include reducing alcohol and caffeine consumption, and when you have the urge to go poo... GO POO! You could also try adding probiotics to your diet and eating prunes as well as more high-fiber foods.
Be mindful of laxative usage, and never use them for more than 2 weeks. Your body could become dependent and then you have an even bigger issue.
If you are looking for a little more guidance, schedule a consultation and let's get you on the road to healthy!
You will love this conversation with Jenn Lane, P.T. She lays down truth around being a healthy woman, how to restore function to your lady parts, and educates about the different techniques you can use to improve sexual pain, incontinence, and bowel control. Just because you've had a baby doesn't mean you can't have control of your own body.
0:00 Incontinence is Not Normal
0:42 Turn Your Soul On! Radio Introduction
1:08 Introduction to Jenn's Work, Holistic Physical Therapist
2:28 You Don't Have To Stay Stuck In Your Story
3:25 You Have The Power To Change
4:23 Overcoming Being Hit By A Car
7:45 How To Effectively Address Pain Patterns
12:20 How To Release Emotions Stored In Your Tissues
16:34 Treating Urinary Incontinence, Sexual Pain, & Bowel Control
26:49 A Tool For Your Pelvic Floor
33:54 A Resolution for Diastasis Recti
40:51 The Growth Of Jenn Lane
44:25 Where To Find Jenn Lane, P.T.
45:33 Closing The Convo