Daily Dietitian Podcast

In this episode of the Daily Dietitian Podcast, we're diving into a crucial—but often overlooked—part of healthy eating: mental satisfaction.

Sure, nutrients fuel your body, but what about your mind? If you've ever felt full but still unsatisfied after a meal, this episode is for you.

We’ll break down why honoring mental satisfaction is just as important as meeting your protein or fiber goals—and how ignoring it might be sabotaging your progress.

🔑 Three things you’ll learn in this episode:

1. ​What mental satisfaction really means and how it impacts your cravings, fullness, and food decisions.
2. ​5 key factors that drive mental satisfaction so you can leave the table feeling truly content.
3. ​Simple strategies to build more satisfying meals—without needing to overhaul your eating habits.

Tune in and learn how to fuel both your body and your mind!

You’ve seen the headlines, the ads, the promises of shrinking your waist overnight… but what’s actually true?

In this episode, we’re unpacking the myths, the marketing, and the real science behind what’s going on with that stubborn midsection.

Here’s what you’ll learn:

1. The surprising truth about what belly fat really means for your health
   

2. What to know before spending money on trending supplements and fat-burning products
   

3. How everyday habits may be affecting your midsection more than you think
   

If you're feeling overwhelmed by the noise, this episode will bring some clarity—and maybe even a little relief.

In this episode, we’re uncovering The Truth About GLP-1s with special guest Ana Reisdorf, MS, RD—a seasoned dietitian and founder of the GLP-1 Hub.

Whether you’re curious about medications like Ozempic, wondering how they work, or trying to figure out if they’re right for you or a loved one, this episode breaks it all down in a practical, no-nonsense way.

Ana shares her expert insight on what GLP-1s do in the body, how they impact appetite and blood sugar, and the important nutrition and mindset shifts that go hand-in-hand with these medications.

🎧 In this episode, you’ll learn:

1. How to navigate the world of metabolic health and modern weight loss tools.

2. Why nutrition and lifestyle changes still matter while on medication

3. How to separate facts from hype when it comes to GLP-1s and weight loss

   
   

✨ Connect with Ana:

Feel like cravings are sabotaging your progress or leaving you frustrated with food?

You’re not alone—and you’re not broken. In this episode, we’re unpacking why cravings aren’t the enemy but actually powerful signals from your body.

Instead of fighting them, we’ll walk through 5 simple steps to understand what your cravings really mean and how to respond in a way that leaves you feeling nourished, satisfied, and in control.

🎧 You’ll learn:

• ​How to identify a craving's source
• ​How to tune into your body's hunger cues
• ​How to build meals that naturally reduce cravings

✨ Don’t forget to grab your FREE resource:

Crush Your Cravings + 3-Day Meal Plan — filled with tips and satisfying recipes to help you fuel your body and feel your best.

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In this episode, I’m joined by a special guest—a Registered Dietitian, Julia Chien, who brings a deeply personal and holistic approach to healing.

After struggling for years with eczema, she found lasting relief through integrative and functional nutrition.

Her own healing journey inspired her to help others overcome inflammation, gut issues, hormone imbalances, and more through personalized food, supplement, and lifestyle strategies.

Now, she’s passionate about helping others to take charge of their health—naturally and sustainably.

In this episode, you’ll learn:

1. The key steps to begin healing your skin naturally.

2. How to uncover and address the underlying factors driving chronic skin and health issues.

3. Whether supplements are necessary—and how to choose the right ones for your unique needs.

If you’ve ever felt like you’re just managing symptoms instead of truly healing, this episode is packed with helpful tips for you to take control of your health.

Connect with Julia:

If you’ve found yourself stress-Googling “how much protein should I eat” while sipping your morning coffee, this episode is for you.

In this episode we discuss:

1. Why is protein such a big deal?
2. How much protein do you actually need?
3. What happens if you don't get enough?
4. What happens if you eat too much?
5. Easy ways to get in more protein?
6. What about protein bars & powders (do I need them?)

For more information, I have blog post for you!

In this episode, we’ll cover:

• Why quick fixes are designed to prey on your frustration (and why they never deliver long-term results)

• How to shift your mindset from "what will get me fast results?" to "what will make me feel good and strong today?"

• Simple daily habits that actually help with body composition, energy, and well-being in your 40s

• How to make meals satisfying by asking, What sounds good that is packed full of nutrients? and always leaving room for a little treat

• The key questions to ask yourself before buying into a program that sounds too good to be true

• How to move your body in a way that feels good today—without pressure, guilt, or an all-or-nothing mentality

This episode is your guide to cutting through the BS, focusing on what actually works, and feeling confident in your choices—without the gimmicks!

Imagine if, instead of constantly forcing yourself toward your goals, you built momentum so strong that it pulled you forward effortlessly. That’s the difference between struggling with progress and making it feel natural.

In today’s episode, we’re diving into how to make progress more efficiently by shifting your mindset. And this isn’t just about weight loss—it applies to any goal, whether it’s eating healthier, getting stronger, or creating a sustainable fitness routine.

Losing weight isn’t like flipping a light switch where results appear instantly. I know how frustrating that can be. But real, meaningful change takes time and consistency. The good news? A simple mindset shift can make the process feel smoother, more natural, and ultimately, more successful.

Today, I’ll walk you through this shift—not because it magically makes weight disappear overnight, but because it changes the way you approach your daily actions, making progress feel easier and more sustainable.

Follow for more tips!

Our guest today is Amy Boyd—personal trainer, owner of BA Fitness, and one of my oldest friends from our college days. 

Amy shares with us her passion for wellness and empowering women, especially those over 40, to build a solid foundation of strength and vitality.

In this episode, Amy reveals her top tips for staying consistent with your workouts and she’s also going to break down the top five strength moves that offer the most benefit for your body. 

Whether you’re just starting your fitness journey or looking to refine your routine, this conversation is packed with fun, educational insights that you won’t want to miss.

Connect with Amy:

Today, we’re diving into some of the most popular diet trends and wellness fads that just don’t work long-term — and, in some cases, could even do more harm than good.

Intermittent fasting, whole 30, drinking a gallon of water a day, and GLP-1 weight loss meds—are they really the key to lasting health?

In this episode, we break down the most popular diet trends, their pros and cons, and why they often fail in the long run. Instead of chasing the next big thing, learn practical, sustainable strategies to fuel your body, feel your best, and build habits that actually last.

I’m thrilled to kick off 2025 with an exciting episode: My Take on 2025 Nutrition Trends.

Food trends are constantly changing, influenced by science, culture, and consumer priorities.

This year, the focus is clear: health-focused, sustainable, and personalized eating habits.

Today, we’ll unpack the 7 hot trends that experts predict will shape our plates in 2025.

I’ll share what I love, what I’m skeptical about, and how to navigate the noise to find what truly works for YOU.

And spoiler alert: you don’t need to jump on every trend! Let’s focus on building simple, sustainable habits that stick.

🎙 Podcast Preview:

Hey there, and welcome back to the podcast! Happy New Year!

With a new year, it’s natural to think about goals and resolutions. But let’s face it—sometimes those goals are fueled by unrealistic expectations or habits that don’t truly serve us.

That’s why in today’s episode, we’re cutting through the noise to focus on what really matters.

Here’s what’s coming up:
✨ The 3 Goals to Crush in 2025 – These aren’t just lofty ideas; they’re simple, actionable goals that will truly set you up for success.
🚫 The Goals to Leave Behind – We’ll unpack the habits and resolutions that might actually be holding you back—and why it’s time to say goodbye.

By the end of this episode, you’ll feel confident about what to focus on in 2025 and how to leave behind the pressure of outdated or unhelpful goals. So grab your coffee, get comfy, and let’s dive in!

Hit play now and let’s start planning your best year yet. 🎧

Resources:

Holiday overindulgence got you feeling sluggish?

This episode debunks the detox myth and offers 6 realistic ways to feel good again after the holidays.

No deprivation, just sustainable strategies to get back to feeling your best.

In this episode you will learn about

• How to move past this feeling of wanting to do a detox.
• The harm of detoxes and marketed supplements
• Easy steps to focus on the day after eating a big holiday meal

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In this podcast episode, we dive into the art of crafting delicious and nutritious smoothies.

• Discover how to blend the perfect smoothie with our guide to essential ingredients that can elevate both flavor and nutrition.

• Learn about often-overlooked components that could transform your smoothie from simple to supercharged.

• We'll also share practical tips and shortcuts to streamline your smoothie-making process, making it a breeze for those hectic mornings.

Plus, don't miss out on our exclusive eBook, which includes more than 25 fantastic recipes, 8 chapters with tips for making the best smoothies and more!

Tune in to become a smoothie aficionado overnight!

In this episode, we're diving into the incredible health benefits of pumpkin, a fall superfood packed with nutrients that can support heart health, boost immunity, improve eye health, and keep your skin glowing.

We’ll explore why pumpkin deserves a spot in your kitchen year-round, from its rich supply of powerful antioxidants to its versatile uses in both sweet and savory recipes.

Plus, you’ll get a sneak peek at our free mini recipe book filled with delicious pumpkin ideas to try at home!

In this episode, you will learn about:

1. The health benefits of pumpkin’s antioxidants and how they help prevent heart disease, cancer, and support eye health.

2. Creative ways to use pumpkin in everyday meals—beyond the classic pie.

3. Easy, nutritious pumpkin recipes to try, perfect for fall and beyond!

Wondering how to handle the Halloween candy stash without stress?

This episode offers tips on how to talk about candy in a way that encourages kids and adults alike to enjoy treats.

Discover simple phrases, balanced guidelines, and ways to help your family build a healthy, positive relationship with candy this season.

In episode you will learn:

1. Positive phrases to use when talking to kids about Halloween candy

2. Simple guidelines for balancing treats without restriction

3. How to help kids naturally learn moderation and body awareness with sweets

Inflammation is a hot topic when it comes to health, and for good reason.

While inflammation is a natural response that helps our bodies heal, chronic inflammation can lead to a range of health problems, including heart disease, diabetes, and even mental health challenges.

The good news is that you can manage inflammation through the foods you eat, and there are plenty of delicious options that can help keep it in check.

Here are the 9 anti-inflammatory foods that I make sure to grab every week – they’re not only great for fighting inflammation but also packed with nutrients that support overall health.

These are foods I genuinely LOVE to enjoy almost every single day, and I want you to fall in love with them too!

When you truly enjoy eating foods that are good for you, it makes maintaining a healthy lifestyle feel so much easier and more enjoyable.

Today, I’m talking about something that often gets overlooked but can be one of the best things you do for your mental and physical health.

It’s easy to think that exercise is all about burning calories or building muscle, but there’s so much more to it.  Let me share a recent experience that reminded me just how powerful it can be. . . In this episode you will about:

1. The ONE thing that can boost your mood and physical well-being: Learn about the science behind how this one thing can boosts endorphins, improves serotonin levels, and can significantly reduce symptoms of anxiety.
2. Simple ways to get moving without the gym: You don't need an intense workout to feel the benefits.
3. The power of variety in your exercise routine: Find out how changing up your movements can prevent plateaus and keep your metabolism running strong.

Join us for insights, motivation, and a simple challenge to help you feel your best, both physically and mentally!

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In this episode, we are joined by Jennifer Brown, also known as @thisiowamom on social media, who shares her incredible journey of losing 189 pounds and transforming her health.

Jennifer opens up about the mental challenges she faced along the way, her struggle with blood sugar management, and the moment she realized why taking care of her health was so important.

She also talks about her inspiring connection with the Peloton team, her exciting debut on the Today Show, and her current training for the Des Moines Marathon next month.

Jennifer provides valuable insights into weight loss medications and how they helped her continue her journey after losing 100 pounds without them.

She discusses the stigma surrounding these medications and how she handles criticism from those who believe using weight loss drugs is "cheating." This episode is packed with inspiration, practical tips, and a real look at the ups and downs of long-term health transformation.

You won’t want to miss it!

In this episode, we’re talking about creating a balanced plate. Whether you’re cooking at home or eating out, understanding how to build a meal that satisfies not just your taste buds but also your body’s needs is crucial.

And don't forget, we have a fantastic free guide available for download to help you visualize and prepare these meals with ease!

In the guide we cover:

• The Basics of a Balanced Plate: A balanced plate is about more than just filling your belly; it's about nourishing your body with the essential nutrients it needs to thrive.
• Macronutrients Explained: Protein, fiber, colors from fruits and vegetables, and healthy fats.
• Why these nutrients are important and how they a vital role in your overall health, and getting a good mix can help improve digestion, boost energy levels, and prevent chronic diseases.

Our free guide comes with detailed graphics and tables that make it super simple. It shows you exactly how to balance these macronutrients on your plate.

In today’s episode, we’re diving into a topic that we've all faced: what to cook for dinner when motivation is at zero but you still want to eat well. We all have those days.

You come home, your energy’s drained, and even though you’re hungry, the last thing you want to do is cook.

But, eating healthy doesn’t have to mean hours in the kitchen. Keeping it simple and stress-free."

Here are some of my favorite go-to meals for these kinds of nights—

Raise your hand if you’ve ever scrolled through Instagram, TikTok, or YouTube and been bombarded with “miracle” diet tips, magic hormone hacks, or one-size-fits-all exercise routines.

We’ve all been there, right? But here’s the thing—most of what we see out there is not only confusing but can actually be harmful if taken at face value.

I want to help you sort through the misinformation, so you can make decisions that actually benefit your body and mind.

In this episode, we sit down with licensed therapist and Director of Clinical Services at Alsana, Margot Rittenhouse, MS, LPCC. Alsana is a leading provider of comprehensive eating disorder treatment both online and in person across the country. 

As students head back to college, they're faced with a variety of challenges that can trigger poor eating habits or even lead to a setback in an existing eating disorder.

Our expert guest offers invaluable insights into these triggers and shares strategies for maintaining healthy eating habits, ensuring students have the tools they need to thrive both mentally and physically during their college years.

In this episode you will learn about:

• How can you establish structure in your life and develop intentional healthy eating habits?

• How can you effectively fuel your body while still enjoying social activities?

• Learn about resources available for college students to help them navigate cooking, meal planning, and intuitive eating habits

Connect with Margot and her team at Alsana. 

In this week's episode, I sit down with my daughter to reflect on our YouTube cooking series, KIDS MAKE! - which we started four years ago.

This episode is the second part of our discussion, where we reminisce about some of our favorite recipes, including pasta salad shakers, pizza pockets, fun veggie ideas, and more.

Tune in to hear us chat about these family-friendly recipes that are so simple, even the kids can make them!

Check out the recipes/videos:

Are you getting ready for the school year and need some easy, healthy and delicious recipes for your family?

I wanted to share some of my family's favorite go-to recipes to make (each week!) to keep things really simple for parents and find those filling foods your kiddos will actually eat.

I love talking about gut health because there are many new studies coming out with impressive findings. The reason why it has taken so long to study bacteria is because there are millions of bacteria living inside our bodies and we did not have the tools to see the different types of bacteria. 

In this episode you will learn about:

• The difference between pre and probiotics
• The number one missing nutrient many people lack in the diet
• How much fiber is needed in your diet
• Easy recipes to support gut health
• And more!

Have you heard about volume eating? It's not just about filling your plate; it's a strategic way to nourish your body while enjoying generous portions of food.

So how can you incorporate it into your daily routine?

In this episode you will learn about:

• Definition of volume eating
• Benefits to volume eating
• Why you should consider volume eating
• How to realistically integrate this concept into your daily routine
• Common mistakes
• And more!

I love to talk about how to simplify healthy eating without having to meticulously track calories or macros, um NO!

Boosting your health benefits, satisfying your craving and fueling your body doesn't have to be complicated, so let's break it down with the non-diet approach of volume eating!

For more information refer to the blog post:

Do you struggle with the feeling of eating too much and feeling out of control around your eating habits?

The hunger-fullness scale is a powerful tool designed to help you reconnect with your body’s natural signals and achieve balanced eating habits.

In this episode, we’ll explore the hunger-fullness scale, its purpose, functionality, and how you can effectively incorporate it into your daily routine.

As we are fully into summer (this week officially marked the season), the heat is here and whether you like it or not, the summer clothes are out!

Are you a fan of shorts, swimsuits or a tank top?

If you are getting caught up hearing that inner voice send some negative thoughts, now is to the time to make that mindset shift for the summer and reset those negative thoughts.

In this episode, we hear from four previous guests that will help you make the shift toward a healthier body image!

Did you know that you start to lose muscle mass after age 30?

Yep, you heard that right, starting from the age of 30, individuals can lose up to 3% to 5% of muscle mass per decade. Most people will lose about 30% of their muscle mass over their lifetime.

It is a natural part of growing older, but it can lead to weakness and decreased mobility, which in turn can raise the risk of falls and fractures.

If you are wanting to boost your fitness this summer, this episode correlates with a blog post, including all the tips, fitness routine, workout videos links, and more!

In this episode we will talk about:

• How to start an effective strength training routine
• What workouts to do each day
• Done-for-you weekly workout plan
• Five moves with no equipment workout that you can do right at home or while you travel!

It’s a familiar scenario for many: fatigue sets in, motivation dips, and the day seems to drag endlessly. When you’re feeling tired and off, pushing through can feel daunting.

However, with the right approach, it’s possible to regain your energy and motivation.

Here, we explore three key pillars—adequate nutrition, consistent movement, and improved sleep habits—that can help you maintain your drive even on off days.

In this episode we are featuring Katy Harvey, a passionate "non-diet" dietitian.

Katy's mission is to guide you towards finding peace with food and within yourself.

In this insightful episode, she shares valuable tips:

1. Navigating feelings towards body changes
2. Managing emotions about putting on summer clothes
3. Uncovering the root causes of body image and eating struggles.

Katy provided some invaluable step-by-step tips on how build a better relationship with food and your body.

Whether you're familiar with intuitive eating or just curious, this conversation is packed with insights and takeaways.

Join us as we explore Katy's non-diet approach to healing and empowerment.

Connect with Katy:

Welcome to today's episode, where we delve into the world of gut health and explore ten probiotic powerhouse foods that can work wonders for your digestive system.

Maintaining a healthy gut is key to overall well-being, and these foods are packed with beneficial bacteria that can support digestion, boost immunity, and even improve mood.

Whether you're a seasoned health enthusiast or just starting your journey to wellness, join us as we uncover the secrets of these gut-loving foods and learn how they can revolutionize your health from the inside out.

In my 20s and 30s, I found myself trapped in a cycle of restriction and deprivation, constantly denying myself the foods I truly enjoyed. This not only consumed a significant amount of mental energy, but also fueled disordered eating habits that I still grapple with today. 

However, I've come to realize that treating myself to indulgent foods is crucial for fostering trust in my body and staying attuned to my feelings and emotions around food. 

Embracing treat foods has allowed me to break free from restrictive mindsets and develop a healthier relationship with eating, one that prioritizes balance, enjoyment, and overall well-being.

In this episode you will learn about:

• Why restricting foods causes more harm
• How to balance all foods in the diet
• Let go of "perfect" eating (all or nothing)
• And more

Welcome our guest, Christina Chu, a board-certified Sports Dietitian with a specialization in weight-class athletes. Her mission is to assist athletes in reaching peak performance through nutrition.

What stands out to me about Christina on social media is her refreshing, no-nonsense approach to providing the latest insights on optimal protein powders, supplements, electrolyte drinks, and other essential nutrition tips. 

She cuts through the noise and delivers straightforward, science-backed advice that helps individuals discern what they truly need and what they can do without. She is the go-to expert in navigating the complex world of sports nutrition. Join us for this conversation. 

In this episode, you will learn:

• How to choose the best supplement
• How to pick the best protein powder
• What to look for in electrolyte drinks
• And more!

I loved hearing about Christina's expertise in figuring out the best products to support your nutrition.  

Whether you're an athlete looking for personalized guidance, a sports team in need of consulting, or an organization seeking a knowledgeable speaker.

Connect with Christina!

Join us for an enlightening conversation with Dr. Emily, where we delve into the intricacies how to best support your gut and digestive health and nourish your overall well-being with food and lifestyle choices

What you will learn in this episode:

1. What is microbiome?
2. Recommended supplements (and those to avoid)
3. What are food sources of probiotics and prebiotics?
4. Are greens powders necessary for optimal gut health.

As an expert in digestive health, Dr. Emily shares invaluable tips on relieving common issues such as bloating, reflux, diarrhea, and constipation.

*Tune in to discover how to nourish your microbiome and cultivate a fear-free relationship with food. *

Connect with Dr. Emily

Happy Registered Dietitian Day and Happy Nutrition Month!

Today’s episode is a part of a montage of episodes on the topic of intuitive eating. I have talked with some phenomenal guests here on the podcast, and there are six episodes where this topic of intuitive eating is the title of the episode.

 In this episode, I have included snippets of the some of the best advice in one episode.

I hand-picked my favorites from each dietitian. I love sharing a library of advice, education, inspiration, and some entertainment along the way.

Here are six amazing, registered dietitians that are experts in the intuitive eating.

In today's episode, we feature insights from our podcast's personal trainers! While knowledge of crafting effective workout routines is essential for coaches and personal trainers, equally important is their ability to connect with individuals on a personal level.

They must possess the charisma to motivate and guide their clients right from the start.

While we often focus on proper exercise techniques, this episode also delves into the inspiring coaching advice aimed at helping you stay on track with your fitness goals.

We understand the importance of strength training, but for newcomers, getting started can feel daunting.

Where do you even begin? What exercises should you do, how long should you workout, how many reps, and what equipment do you need?

The initial steps can be overwhelming!

But it doesn't have to be complicated.

Many people abandon their workout routines because they find them too challenging or time-consuming. Personally, fitting in a quick home workout saves me valuable time in my day.

In this episode, you'll discover:

• The advantages of initiating a strength training regimen
• How engaging in strength training can enhance overall quality of life.
• Strategies for integrating 10-minute sessions of diverse strength training exercises.

Get the two-week plan with 8 simple and free workouts!

I'll admit, juggling various 'mom duties,' from chauffeuring kids to managing daily chores, leaves me with little time for elaborate meal prep.

On hectic weeknights, the kitchen becomes a time crunch. With dinner looming and my energy waning, spending hours cooking is the last thing I need.

That's why I rely on Costco for my favorite meal shortcuts, enabling me to whip up quick and easy dishes in just around 15 minutes. Because let's be real, after a long day, even 30 minutes feels like an eternity.

Do you eat too much sugar?

Are sugar free foods healthier?

How much added sugar is recommended for a healthy diet?

Which sugar substitutes are the best to consume?

How do I find added sugars on the nutrition facts label?

So many questions about sugar and sugar free products it can get confusing when you are looking for the best product.

My goal for this podcast is to help you STRESS LESS about sugar!

I give you the cliff notes version about adding sugar and sugar free foods in a balanced diet.

In this episode you will learn about:

1. What is a sugar free product?
2. What to consider when talking about sugar free substitutes
3. How to find added sugars on a nutrition facts label
4. What is the recommended amount of added sugar for men and women?
5. What foods contain natural sugars, and should I delete them in my diet?
6. How to satisfy my cravings when I have massive, sweet tooth :)

Morning routine, do you have one?

Well, if you don't have one set in stone, I am here to help!

Transform your morning routine by incorporating three essential habits that prioritize fueling your body and promoting mental and physical well-being.

To make these habits stick, streamline your morning with few steps to simplify the process.

This episode is the cliff notes of "How to make your morning routine work for you and set you up for success the rest of the day!"

In this episode you will learn:

• How to set realistic goals and prioritize consistency over perfection.
• How to make simple adjustments to revitalize your morning.
• How to keep consistent habits that help set a positive tone for the rest of your day.

Today, we're joined by a remarkable guest, registered dietitian Olivia Clements, RDN.  

She's on a mission to guide her clients toward food freedom through simple and sustainable nutrition. Olivia empowers individuals to cultivate a peaceful relationship with food, allowing them to savor life without unnecessary stress.

Get ready for an inspiring conversation on how to embrace a straightforward approach to nutrition and rediscover the joy of living.

Here are three key points to take away from this episode:

1. Simplifying Nutrition for Food Freedom: Olivia emphasizes the importance of simplifying nutrition to achieve food freedom. By adopting straightforward and sustainable eating habits, individuals can break free from the complexities surrounding food choices, leading to a more enjoyable and balanced life.

2. Building a Peaceful Relationship with Food: Olivia guides her clients in creating a positive and harmonious connection with the foods they consume, promoting a healthier mindset and reducing stress associated with dietary decisions.

3. Reclaiming Joy in Everyday Life: Olivia's approach aims to help people enjoy a fulfilling and balanced lifestyle, emphasizing the broader impact of a positive relationship with food on overall well-being.

Connect with Olivia