A Beginner's Guide To Intermittent Fasting

  • Published on Year ago

    Jen HewardJen Heward

    Runtime: 10:58

    I break down and discuss what intermittent fasting is and how you would start your own program!
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Gary White
Gary White

I heard BCAA breaks your fast...???

4 months ago
Grace Lee
Grace Lee

BCAAs break the fast as well.

5 months ago
arabic chica
arabic chica

this is so adolescent

6 months ago
Google User
Google User

Hey Jen Jen ! Not sure if you know or not, but can you do cardio of a morning and take a thermo like oxyshred? Like say your eating window is 10am-7pm can you take oxy shred 6am and train at that time as well? Or would it just be better to take nothing? Thanks!! Xxx

6 months ago
J L
J L

Do you have to workout fasted? Could I workout during my eating time??

7 months ago
Anthony Kwiatkowski
Anthony Kwiatkowski

#Taophysique

7 months ago
Julia Cozier
Julia Cozier

Hi Jen....if I'm breaking the fast at 2pm then when is the best time to do my workout? I do HIIT & weight training.

8 months ago
aleksxDx
aleksxDx

what if I eat from 8am to 4pm and want to work out in the evening? could I just drink BCAAs during my workout and eat again in the morning or would this lead to muscle loss?

8 months ago
Penelope Dee
Penelope Dee

I love if , I find I have loads of energy in my gym morning session , after finishing eating at 7pm the night before . sometimes I find eating makes me sluggish n sleepy lol ( prob cos I eat like a man haha ) but yeah as far as weight loss IF can’t be beaten in my book as so long as you make sure u eat enough calories to sustain you won’t burn muscle in that amount of time . I do 20:4 . I do have my bcca but only because I love the taste now and kinda look forward to it although it does technically break my fast . I love eating this way as I’ve said I like huge portions 🤣🤣🤣 And like you say about snacking , snacking is my downfall , if I allow myself to snack thats it ! Game over I’m stuffing all day long lol 😂 this keeps me on a plan !! You look gorgeous as usual ! Much love

8 months ago
Penelope Dee
Penelope Dee

Your hair looks so lush !

8 months ago
Review Pirate
Review Pirate

Hi Guys ! I have gathered all the information based on Intermittent Fasting and have written an article on it. Check it out and kindly give your thoughts upon it :- http://reviewpirate.com/intermittent-fasting-serious-weight-loss/

8 months ago
Jen Roth
Jen Roth

Keto and if equals magic

9 months ago
Darlene Ramsey
Darlene Ramsey

How do you get 8 hours out of not eating from 8pm to 9am? By my calculation, that would be 13 hours? I must be misunderstanding something?

9 months ago
Taboo To Freedom
Taboo To Freedom

I workout right in the morning when I get up (around 8-9am) but don't break my fast until 1-2pm. Although BCAAs of course come right after my workout - its that enough/okay? The morning is really the only time I can workout as well, and I chose my specific fasting window because I literally can't eat in the morning (tummy gets mad at me haha) Just want to make sure I'm not doing more harm than good?

10 months ago
Martha Espinoza
Martha Espinoza

Love love your vids. Can you do a water fasting vid. I've been seeing it allover. Wondering if this is even healthy or safe. Would love to know your opinion on this.

10 months ago
L K
L K

She reminds me of Seth MacFarlane!

11 months ago
Jocelynn Liz
Jocelynn Liz

I feel like you’re the most reliable source on YouTube

Year ago
Carrie Loughran
Carrie Loughran

Hi need some advise plz if I fast from 8am up until 3 then have meal is that ok and how many calories should I stick to

Year ago
Trillforthis Facts
Trillforthis Facts

Can you explain to me exactly how to start on day one

Year ago
Maridette Cachola
Maridette Cachola

What would you suggest for a night shift person? I work 12 hour nights. If I work 2-3 in a row I can IF during my first night but that means my eating window is longer. As well as my first night off. My usual eating window is 10-6pm.

Year ago
whatever_ImAGirl
whatever_ImAGirl

What do I do if I don't have BCAA supplements ?

Year ago
GetZaaZaaFit
GetZaaZaaFit

Oh my goodness you sounded just like how I did when I tried intermittent fasting two months ago for 2 months. I was soooo stressed, grumpy, bad mood at work, and my workouts weren't as enjoyable. It was so crazy I felt so bad after 3 weeks of doing it. I keep telling my boyfriend that women can be affected differently than men, but he doesn't think so (it's [intermittent fasting] working well for him). Can't wait to show him your video! I have proof I wasn't making up how I felt ! :)

Year ago
Traci Conforti
Traci Conforti

Will the bcaa break the fast if u still have 3 hr to go to make 16

Year ago
roco z
roco z

I don’t use supplements. I just eat dense in nutrients mostly plants based. Everything you need is in the food! A lot of media BS propaganda you quoted here.

Year ago
Foxy Fitness
Foxy Fitness

I couldn't break my fast after a workout. Where do you find energy to train?

Year ago
Bill Mabry
Bill Mabry

As far as intermittent fasting burning muscle research has shown that during intermittent fasting you are spiking your growth hormones which helps maintain muscle mass and will increase muscle mass, you also are producing more noradrenalin , if you take any BCAA or electrolyte powders during your fasting you are no longer fasting because of the sugar in them and they will spike your insulin. A great book to read is The Obesity Code by Dr. Jason Fung

Year ago
Guillermo Torija
Guillermo Torija

SMH, this video is complete misinformation. Wow..

Year ago
Ray K
Ray K

You are so pretty, thanks for the video. I'm om my second week doing if.

Year ago
Fiona Hames
Fiona Hames

Can u send me a link.pleases sis I haven't what you have lol. 😉☝💪

Year ago
Fiona Hames
Fiona Hames

I haven't got any bca's ?

Year ago
Fiona Hames
Fiona Hames

I think I'm not gunna leave myself today I'm just listening to u . baby steps I'll do thank you. Xxxx

Year ago
Fiona Hames
Fiona Hames

It is,hard I must so say I'm drinking me water its 7:28 am iv got iv got 8 hrs when I can eat I want my body to go into ketosis I just gunna see how I go. I keep u posted sis. Xxx

Year ago
Fiona Hames
Fiona Hames

I'm on ny second,day sis. Xx

Year ago
carrd1
carrd1

Thanks for your honesty. Your story is just like mine. My adrenals are still a mess. I had anger, hypoglycemia, and anxiety. I keep watching videos online and they all say the opposite. I still fast about 12 hours and train fasted but when I push it I crash. I was also very low carb. There is not enough information from women out there about these side effects.

Year ago
Lt. Weinberg
Lt. Weinberg

great hair - looks natural

Year ago
NeoTheOne
NeoTheOne

For me, I try most days I have work to drink an Odwalla and/or a small Red Bull plus lots of water. I have started saving solid foods for after work, and don't overdo the meals. The days I don't have work, I try to stick to one or two meals. Being vegan, I cut out the Oreo's and Twizzlers, cut back on Red Bull's, and that alone seems to have done wonders. They say fasting is good when working out, and to eat a high protein and carb meal after working out, but I haven't tried that yet. I usually use the meal replacement Soylent and add MRM vegan protein powder and a banana with some Cashew milk throughout the day when on a workout routine. That seems to slim me down quick.

Year ago
Richard Formano
Richard Formano

thanks, very informative!

Year ago
Sinmo S
Sinmo S

i've read that IF may not be suitable for women, that it can cause amenore (loss of periods).have you experinced anything like that?

Year ago
Forest Lakes VIP List
Forest Lakes VIP List

Intermittent Fasting and Keto works great for me. Lost 30lbs and 30"+ in just over 3 months. My first meal includes plenty of fat that comes from Organic foods as well as protein from grass fed animals, and LOTS of vegetables, 7-10 cups daily that I make as a shake. I eat my first meal around 11/11:30am and my 2nd meal between 6pm-7pm. No snacking or grazing on food in between. My muscle doesn't break down, with HIIT & weight training, my muscles are looking awesome and I'm 41. I don't starve because I get plenty of fat and I'm satiated until my last meal. I get between 1250-1500 calories daily, so I'm not starving. I don't workout more than 30 min and I allow my body to get good rest and recovery in between workouts. I don't crave anymore, I stopped drinking alcohol, I'm more alert, my heart palmps stopped, my aches & joint pains have gone away, my digestion is so much better, my skin cleared, my hair is longer, thicker, and no longer falls out, my nails grow and are super strong, My gallbladder pains went away and no more indigestion, heartburn, or acid reflux for over 3 months and I was getting it every 1 to 2 weeks for a couple of years. My periods are pms free, cramp free, and regular now, my dark spots on my skin have mostly disappeard, my forming wrinkles are going away, no more headaches, everything has gotten better. You have to do IF properly and combining it with a HFLC lifestyle is key, no sugar (only sugar should come mostly from your veggies) and no procesed food. You also have to work yourself into it. Don't just start IF right away, of course you won't like it and your hormones will get out of wack if you go right into it. If you eat 3 meals a day and have a few snacks in between, you need to cut the snacking out first for a week, then slowly eliminate the 3rd meal. Then start to eat your first meal later in the morning until you find that you can go longer without being hungry. It took me about 3 weeks to adjust and it was the best thing I've ever done for my body. I started this diet because I was in pain and very sick, not because I wanted to lose weight. I found Dr. Eric Berg on youtube and watched his videos regarding my pains and sickness and learned about keto and IF. He explains the sciene of this lifestyle and how it works within the body to heal hundreds of problems including hormone imbalances, insulin resistance, diabetes, menopause issues, auto immune, liver problems, gallstones, kidney stones, etc... He also goes into the science of how fat, protein, carbs, insulin, sugar, and cortisol work in the body and how your body works with them. When IF is combined with Keto, it's much more healthier for the body. Rather than eating lots of different foods in a small window of time, you basically pick 2 times to eat during a 24 hour period and each of the 2 meals you eat contain plenty of calories, plenty of fat, good amount of protein, and low carb - no processed sugar. Your carbs mostly come from your organic vegetables. Your body will spike insulin anytime you eat, even if it's healthy food, so the idea is to spike insulin less by reducing your intake, but still providing your body with a good amount of fat, protein, low sugar, and vital nutrients. This will allow your blood sugar to stay under control and will end your cravings for sweet & salty foods. The veggies will provide your body with all the nutrients and vitamins it must have to function, the fat keeps your hunger at bay and allow you to go longer between meals, and protein satisfies the muscles. All of these foods provide essential fatty vitamins, amino acids, trace minerals, and electrolytes. Now that I'm at a very healthy weight, I'm adding a small amount of fruit (yes, even healthy fruit spikes insulin) to my veggie shake and it has stopped my wieght loss and has allowed me to maintain my current weight for the last 2 weeks. I know that if I stop eating the fruit, I will start to lose weight again. I know this because I was consistantly losing weight every week and I do the exact same keto diet, track everything I eat daily, and workout the exact same weekly, and lost until I simply added a banana and a couple strawberries to my shake and I haven't lost more than an ounce in 2 weeks. The only fruit I ate when I was trying to lose weight was Avocado which is loaded with fat and has extremely low sugar (1.5 grams for a whole Avocado) compared to an apple which has about 19 grams of sugar or a banana which has about 14 grams of sugar. My 63 year old mother has a rare lung disease called LAM and she has COPD. She was on lots of medication and I showed her how to do IF the proper way and combine it with Keto and she lost 15lbs within the first 3 weeks (she couldn't lose any while trying to eat better and while taking medication before) and was consistantly losing 3-5lbs every other week after the initial water weight stopped coming off. Her doctor and nurses have been greatly impressed at her ability to lose, especially while on Predisone and she's lowering her medications tremendously. This diet is saving her life. I would highly suggest that anyone considering IF should visit Dr. Eric Berg videos so you can learn how to do it not only properly, but successfully. Body builders, like Jen Heward can do other versions which will include more protein and fruits due to more workouts, but if your sick or have pains, and need to get a healthier inside, you must know how the body works and understand the science. You will get much healthier and you will lose weight as a bonus. I got healthy first to then lose weight, I didn't lose weight first to get healthy.

Year ago
Cushite Calisthenics
Cushite Calisthenics

Lmao, this bitch face looks like a ghost

Year ago
Freedom In A Budget
Freedom In A Budget

Wow!! This is so interesting! I think this may help me lose the last 17lbs by my wedding in October!

Year ago
Angela Ravelo
Angela Ravelo

Freedom In A Budget has it worked? Weddings coming up soon

Year ago
Edward Dean
Edward Dean

I just learned what not to do while on intermittent fasting.

Year ago
Crystal Karamessinis
Crystal Karamessinis

Everything you described has nothing to do with fasting. Nobody has every said they got hives that's a gut problem just saying. Go watch Jason fung on YT.

Year ago
Mental Deviant
Mental Deviant

you work out right before you eat. this video sucks!

Year ago
Mental Deviant
Mental Deviant

women give shitty emotion driven advise. this should be what not to do!

Year ago
jueew
jueew

wrong info.

Year ago
Hussain Faisal
Hussain Faisal

When you are fasting growth hormone rises and that burns on,y fat and prevents muscle scavenging

Year ago
Desert Rose_19
Desert Rose_19

I appreciate this video thank you

Year ago
Cheng birdy birdy
Cheng birdy birdy

i was about to do IF but thank god i found this video, i m not at the rite timing to jump start this eating pattern.. Thanks Jen xoxo

Year ago
Amanda Titus
Amanda Titus

I'm intermittently fasting because I'm too lazy to get out of bed and get food 😂

Year ago
Nicole Caulton
Nicole Caulton

Amanda Titus 🤣🤣🤣🤣🤣

Year ago
Mikayla Ragsdale
Mikayla Ragsdale

what if i eat from 1-7 then go to the gym at 7:30 & then fast afterwards? because i like the gym late at night but i know you have to drink either protein or eat something for recovery?

Year ago
Julie Barnes
Julie Barnes

What's bcaa

Year ago
JTundra
JTundra

I eat from noon to 7pm. I dont eat anything again until noonish the next day

Year ago
brandon kush
brandon kush

I wanna leave nothin but the nuts hangin out.

Year ago
Kunzix
Kunzix

Muslims have been practicing this for hundreds of years, the prophet Mohammad (Peace be upon him) Urged human kind to fast at least twice a week.

Year ago
skyzoo2484
skyzoo2484

What is BCAA Jen?

Year ago
rose t
rose t

OMG!! People make it more complicated that what it really is. Stop eating at 7-8 pm and resume eating at 11 or 12 the following morning. You can eat small meals between those 8 hours that you are allowed to eat. Make sure you eat healthy and don't eat crappie food, hit all your macros. You don't have to gorge your self and feel sick from all that food at one time. Space your self . Drink plainly of water to stay hydrated

Year ago
Chanel Redmond
Chanel Redmond

How would this work for someone like my self because I work 12 hour shifts at a hospital and I have 3 kids two uber the age of 2 and I take care of them during the day and work and night so does anyone have any suggestion or what would u suggest

Year ago
carlos espinoza
carlos espinoza

pretty lady 😁

Year ago
Haley .JustHaley
Haley .JustHaley

My period has stopped since intermittent fasting and I'm like "wooohoooo!!!" I love it 😂😂

Year ago
Jenny Boeder
Jenny Boeder

I did not get mine for 5 years when my body fat was 19%. My doctor was not very concerned about it. I have it again after gaining 6 pounds.

6 months ago
Alee no
Alee no

Haley .JustHaley if you aren't trying to reproduce, having a period isn't medically necessary. I wouldn't worry bout it.

7 months ago
Haley .JustHaley
Haley .JustHaley

Sarah Apple ha! Don't be sorry, that's totally understandable

Year ago
Sarah Apple
Sarah Apple

meRguitarLUVR sorry, I'm a nurse and it's hard to "turn it off" sometimes. 😊

Year ago
Haley .JustHaley
Haley .JustHaley

Sarah Apple nope I took two pregnancy tests and they are for sure negative. It's been long enough I would have known by now! I'm not worried about it :).

Year ago
Saman Sultani
Saman Sultani

Been speculating alot about this diet, i searched around and i found a free, short and contentrich book it helped me to make a wise decision here u go book-of-the-month.club/intermittent-fasting

Year ago
johanzo88
johanzo88

Hodgetwins got this shit over

Year ago
Mara B
Mara B

Actually some pretty decent advise!

Year ago
Aimie Mills
Aimie Mills

you look exatly like the famous girl with the all black sleeve tattoo!!

Year ago
Josh Koga
Josh Koga

Im confused why not eating from 8pm to 9am is 8 hours of fasting.

Year ago
Jeanette Louise
Jeanette Louise

I would really love to know where you're getting your information. It's irresponsible to just throw false information out there

Year ago
J F
J F

Thank you for sharing

Year ago
J F
J F

Good info I have been fasting for long time for other reasons than weight loss and it does mass up your hormones you are awasome

Year ago
Brian McDonald
Brian McDonald

This is very bad advice in this video.

Year ago
Melissa Rincones
Melissa Rincones

Sorry it didn't work for you but my best workouts have been while IF'ing. No muscle loss either......actually gains.

Year ago
Keith Harmon
Keith Harmon

The World Strongest man on the importance of Intermittent Fasting with Dr. Jason Fung https://intensivedietarymanagement.com/keith-harmon/

Year ago
therealestmc85
therealestmc85

Intermenent fasting works and so do other methods, like don't eat more calories than your body uses for energy. Keep it simple.

Year ago
Theresa Foster
Theresa Foster

what are BCAA?

Year ago
Maria Antonia
Maria Antonia

Intermittent fasting is definitely for someone like me who used to think I always had to make sure I had some food in my stomach all times of day. It's almost as if I had a phobia of going hungry and it made it harder to stay properly hydrated. I was also bloated all the time.

Year ago
Amelia Porter
Amelia Porter

Arizoner Maria me 100%

10 months ago
Si mon
Si mon

Intermittent Fasting is not rocket science, and not hard to plan for at all. In fact, it simplifies your life. It takes about 30 days straight for your body to fully adjust. Just some comments: 02:56 not correct. You would need to fast (not eat at all) for at least 40-60 days straight before you would potentially lose any muscle. Intermittent fasting (e.g. 8 hours eating, 16 hours fasting) does not cause muscle loss. 03:05 - not entirely correct. you will only experience fatigue until your body adjusts to the IF. Also you would need to plan your routine in around when you eat. 03:12 - intermittent fasting actually dramatically boosts Human Growth Hormone and scientific studies shows it will improve your moods, once your body adjusts to the new way of eating.

Year ago
seinfan9
seinfan9

Fasting is no food. There is no room for "a little bit" of it. This is where you fucked up.

Year ago
Gladis Tittybottom
Gladis Tittybottom

IT'S INTERMITTENT!!! NOT INTERMINUTE YOU SPA!!

Year ago
Kasie Joyner
Kasie Joyner

Ive read that its not good to take whey protein post workout if your still fasting, as this will spike you insulin levels and result in a "fed state" . So just take BCAAs before and after a morning workout

Year ago
ogre wease
ogre wease

I was thinking the same thing. IF DOES NOT BREAK DOWN MUSCLE TISSUE!!! People have done this for thousands of years and it's so beneficial to our body its ridiculous! the only time muscle tissue starts to break down is when your starving. like literally starving to death. the body needs engery to sustain itself so that's when it happens. she's cool though just need to do more research before putting this out there for public consumption. no pun intended.

Year ago
missleigh
missleigh

Wait so am I supposed to workout during my fasted state? I usually work out during my eating window because I got class all morning. Ahhh

Year ago
RosesareRed38
RosesareRed38

missleigh NO you don't have to! I intermittent fast and I workout in the middle of my feeding window!

Year ago
KER
KER

A lot of people do this naturally. This video makes the whole thing sound more complicated and difficult than it has to be.

Year ago
Sarah Dexter
Sarah Dexter

I agree it seems very natural to me. I feel a lot better when I don’t eat right before bed or right when I wake up. I’m a lot less hungry.

3 months ago
Alee no
Alee no

kaari02 it's funny people don't realize it. And your asleep most of it too. Lol

7 months ago
Jovana Johnson
Jovana Johnson

I love IF!! I stopped doing bro dieting and went on IF and it's been amazing. FINALLY seeing results. I feel amazing mentally and physically. Dr Berg on YT has a lot of information on IF. His videos are more about why IF works - Insulin. Insulin is a huge component of IF. Over training and eating low calories can also cause issues in women. I no longer train 5-6 days a week. Have cut it down to 3-4 and some walking or hiit In between days. The best decision I have done in my years of training. Do you research ladies! :)

Year ago
Darkdiarya
Darkdiarya

I think Intermittent Fasting might be good for me. I usually have to force myself to eat in the mornings, and forcing myself to eat usually leave me feel pretty sick. Then I end up feeling extra hungry for the rest of the day no mater what I eat. Then I just spend the day eating uncontrollably. The other day I said to myself "f*ck this, I don't feel like getting sick" so I skipped breakfast that morning. I notice that I got so much work done that day, and my appetite was so controllable for the entire day. The only downsides were 1. I fasted a little too long and ended up with a hungry headache by bedtime (but I felt so great throughout the day,) and 2. I have acid reflux, and the only thing that usually soothes the discomfort of acid reflux is eating. However, I was so intrigued by how amazing my day went just because I skipped breakfast. So I decided to do some googling to see if there were any benefits to skipping breakfast. That's when I ran into information on Intermittent Fasting. I was so excited because I thought, YES a diet that finally sounds perfect for my body! But then... I saw this video, and now I feel completely discouraged.😫

Year ago
Darkdiarya
Darkdiarya

RosesareRed38 Thanks, I definitely will. I just gotta get some good health foods in this house 1st.

Year ago
RosesareRed38
RosesareRed38

Darkdiarya DO IT! I've been doing and I feel amazing!

Year ago
Kopi Luwak
Kopi Luwak

What a cutie

Year ago
irene hsu
irene hsu

Thank you, that was really helpful!

Year ago
Kambre White
Kambre White

what time do you eat

Year ago
April Espinoza
April Espinoza

You're so right in regards to stress. I started IF before the semester started and it was great...bloating was gone, appetite decreased, and I felt great overall. Once school started in addition to both jobs and volunteering, stress went through the roof and IF no longer seemed to be effective. That's where I'm at now, constant hunger and bloating has returned, not to mention that the little weight I did lose seems to be coming back. Good ol' stress :(

Year ago
wenaism
wenaism

Hey just researching this IF -I just realized I'm already doing it on the days I work, I'm an ICU nurse and we are busy in the morning so I'll just have my Vega protein shake for breakfast at 7 am, that means I've been fasting for 15 hours before I have lunch which is high protein low carb at 11 am👍🏽

Year ago
Jaker6
Jaker6

this is full of misinformation lol.you do IF wrong by breaking your fast with bullshit supplements and completely ruin the benefits of doing IF in the first place.there's good broscience and then there's garbage like this.

Year ago
John Matthews
John Matthews

18 -24 hour fasts are easy. it's when you get to 36 hours that it gets tough.

Year ago
Laura Huber
Laura Huber

Thank you so much for this!! I've been reading about intermittent fasting, and I don't think it is for me. But this is a fantastically informative summary! You're awesome!

Year ago
merian wanjiru
merian wanjiru

Thank you for the information mizz lady

Year ago
hanzi31
hanzi31

'innerminneht fasting' 😖 sorry, it irritated me a little 😂 its just my silly british self, ignore me 😉 (inter-mit-ant 😋)

Year ago
Daesha White
Daesha White

hey guys I am having a hard time getting enough calories during my window. I'm doing a 20/4 schedule and I am only hungry for about 800 calories and am not hungry again until the morning. On a good day I'll have a smoothie then a veggie bowl of some kind ( I'm a whole foods plant based vegan).... did anyone else have this issue?

Year ago
Sharne Higgan
Sharne Higgan

Thank you this has explained so much I'm wanting to try this but on a high fat low carb plan.

Year ago
Auriel Watts
Auriel Watts

What foundation do you wear??

Year ago
Jenn Zobel
Jenn Zobel

Jen, what if I'm not able to do my workout in a fasted state? I typically workout after work around 4:30/5pm, and my feed window would be noon-8pm. Is this going to skew my results?

Year ago
RosesareRed38
RosesareRed38

Jenn Zobel no I workout in the middle too and it's just as effective!

Year ago
Nimi Olakunle
Nimi Olakunle

Hi I need help anyones advice actually I was 88pounds Wen I was 11 Den im 16 now and im 161 like dat is a huge difference I was extremely athletic but now I can even run as fast as I did from 1st to last and im trying but my body is not adjusting at all like now during summer I tried to reduce my food intake but instead I got ulcer twice so it was a fail almost got it again yesterday I need help advice anything helpful Tanx 😊☺

Year ago
Martha Griffis
Martha Griffis

What is BCAA?

Year ago
Tygressa Gothyka
Tygressa Gothyka

I am too busy to be eating every..2 or 3 hours so this intermitent fasting..its perfect for me..finally..something its making me lose weight...😉😉😉

Year ago

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