44 The Power of Words


Listen to the episode here https://www.buzzsprout.com/974632/8665846


Welcome
Hello Friends.

Thanks for tuning in to Twelve Minute Health Bits. This is your host, Christen Hull, providing health and wellness support for the 21st century. We will be talking about using simple methods from today and centuries ago to keep our bodies healthy. Our goal is to daily stay “Above the Wellness Line.” In this podcast I will be giving you tips and tricks on how to daily make small changes to your life in order to keep your body well. 

Episode 44 - The Power of Words
Today we are going to be talking about the power of our thoughts and our words. Our main scripture focus for today is Hebrew 11:1 “Now faith is the assurance of things hoped for, the conviction of things not seen.”

Our Thoughts Impact Us
If we look at Dr. Caroline Leaf’s book Switch on your Brain, she links scripture to the science concept that she is trying to teach. So what she is showing here, is that this Hebrews passage talks about how our thoughts are real, they are physical things that occupy mental realestate moment by moment. Everyday you are changing the structure of your brain through your thinking. When we hope, it is the activity of the mind that changes the structure of our brain in a positive and normal direction. So we are hopeful, when we are talking about things that are positive. We are actually changing our brain, which is incredible news! If we are stuck in a downward spiral of negative thought patterns, things constantly going wrong, poor me, self pity, or constantly being negative about someone else, we can change that. And that is exciting news! 

What I used to Say
I want you to really focus on your thoughts and the things you say quickly throughout the day. Once I started being aware of what I was saying and thinking, that is when I really started to transform. I realized how many times in the day that I am actually saying something that was bringing me down. Maybe my thoughts or words were actually bringing someone else down. I was breathing that over them. I started to become conscious and aware of what I was saying and what I needed to change. I was constantly saying things like: 
  • “Oh my goodness, I am so busy.” 
  • “Life is really crazy right now.”
  • “This last year has been so rough!”
  • “I do not know if you know, but our life is just really crazy.”
We are what we Say
Even though those things are not really bad things, they actually had been bringing me to a place of constant craziness where it was making me feel like it was a bad thing. This constant spiral of continuously talking about how busy, and crazy, and how I do not have time for anything. Well, if I say I do not have time for anything over and over and over again, I am not going to have time for the things that I want to have time for. The reality is, when people say they do not have time for that I have such and such, or I have this or that, it means they do not really want to make the time for that. Yes, you may have a very busy schedule, you may have a lot of things to balance and juggle, we all do. Every single one of us does. However, we make time for what is important to us. If you really really want to do something, you are going to make time for it,  find the time, and figure out how to put that into your schedule.

What I say Now
This was a journey for me, and I am still walking this journey like everyone else. I want to encourage you to focus on instead of saying “I do not have time for that” saying “you know, I just do not think that is a priority for our time right now.” The other thing that I used to catch myself thinking years ago, a long time ago, was, “I cannot do that because I cannot afford that” or “I cannot do that because it is going to cost too much money.” Instead of saying that, the reality is we can afford what we put value on. So kind of like time, we are going to make time for what is important or valuable to us. If there is something that is really important for us to spend our money on, we are going to save money to do it. We are going to figure out how to re-prioritize our spending. Maybe we are going to take something off of our cellphone bill for a couple months. That would allow us to put that money aside to buy the thing, or do the thing, that we think costs too much money but that is really important to us. If something is important enough for us, we can figure out how to save the money for it. But if you really do not want to save the money to do it, or you do not want to re-prioritize your spending, then it really is not that you cannot afford it, it is that you just do not want to spend your money on it. And that is not a bad thing. The problem I see, is that when people constantly say “I cannot afford it.” Instead of saying, “I cannot afford it,” maybe just say, “that is something we are not going to spend our money on right now.” And you do not even need to explain why you are not spending your money on it. You can just say, “we are not spending our money on that.” 

Valuing and Prioritizing our Thought Life
There were several others that I caught myself in that I had to work through as well, and I still do. Many times I find myself saying something negative about someone else or about myself. I now think, I am breathing that over myself, or I am breathing that over that person, and that is not fair to them and not fair to myself. Because God created that person and he created me, and we are both inherently His and His creation, and so I need to value that and see that. 

Brain Imaging 
On page 54 of Dr. Caroline Leaf’s book Switch on your Brain, she talks about all of your thinking as an activity that is real. She has studied this and watched this on brain imaging. She says that it actually does happen and you can watch your thinking if you do brain imaging. One of the great things she says about the frontal lobes in our brains, is that you can use that frontal lobe to step outside of your thinking and actually observe what you are thinking. You can change it, and that is the cool and exciting part!

How this Pertains to Wellness - our Illness does not Define us, Stop Claiming it!
So when we talk about wellness, all of this comes into light and all of this comes to make sense when she talks about the gene myth to truth. We are under this illusion as a society that all diseases are from our genes. Doctors lead us to believe, not that doctors are bad, please do not misquote me on that, but it is a western medical mindset that - well it is just genetic there is nothing you can do about it. And honestly, we need to step away from that! We are not victims of our biology. We control our biology. For me, my personal health story is in season 1, episode 6 if you would like to go back and listen to that. So I am not going to go into great detail today, but one thing that I do want to touch on, is that when I was going through the thick of some of the things that I have overcome health wise, one thing that I constantly said was “my Graves Disease or my Thyroid Disorder or my Tremors or my this or my that.” What I was doing, and I did not realize it at the time, is that I was owning that and not giving my body permission to heal. So if you have something that ails you, give your body permission to heal and to release that. Do not hold it in bondage. Release that sickness, release that illness, whatever it is, release it. Do not own it, it is not yours otherwise you would keep it. When I was working on my healing I also had to work on my thoughts and changing my thoughts of my Graves Disease or my Thyroid Disorder. What I say now is “I have overcome a Thyroid Disorder.” If you are not yet healed, you can say, “I am overcoming a __________.” “I am overcoming a thyroid disorder. I am overcoming tremors, I am overcoming this.” That is going to release your thoughts. Now that is not the only thing that is going to heal you. You have to do the work! You have to look at your diet, lifestyle changes,  supplements, and oils that you can add in to really help and focus on that healing. But you need to change your thoughts, you cannot own that disease. It does not have power over you. It will have power over you if you keep letting it have that power over you. 

Something that people say or think often, of which I have done many times over the course of my life is, I need to lose weight. If you have lost something, your brain is going to say “I need to go find it again.” So, when we talk about people going on yoyo diets where they lose weight and it comes back and they lose weight and it comes back, is it because they lost it and their brain is thinking I need to go find that weight again. It could be one small thing that could really help you to lose weight, or if your weight does come off. Maybe if you transform your thinking to, “I am working on slenderizing” or “I am working on toning up” or “I am working on getting into shape” or “I am working on my health” because really, losing weight is about being healthier. So if you talk about it more on the wellness side instead of losing weight.

Our Families, Spouses, and Children
Another example that I want to talk about today that is really important to me is how we talk about your family, our spouses, and our children. If we are constantly breathing over my children, “my children are so bad, they do not listen, I cannot believe how I can put up with these kids!” Or “my husband never does anything right, he cannot fix anything, he does not listen to me” and those types of things - we are breathing that over them! If we are constantly saying “my kids do not listen” what do you think your kids are going to do? They are not going to listen. If you can be the one to change your words and thoughts, then that is going to help transform the issues you are having. It starts with you! Instead of having the thought “they never listen” how about focusing on the times when they do listen? Saying “wow, you really listened well to mommy when I asked you to do this!” There has to be times when they do actually listen, all kids do at some point. But if we focus on all the times that they do not then that is where we are going to get caught in that downward spiral. The same is with our spouses and other family members.

Pairing our Thoughts with Supplements and Oils for Better Health
This has been a little different episode of Twelve Minute Health Bits and I think it honestly, is one of the most important of any of them that we have talked about. Our thoughts are so valuable, they are actually more valuable than any supplement you can take, and any oil you can use!

But there are some oils that you can use to transform your thinking. When I notice that someone is caught in a downward spiral I really want to get to the root issue of that. So if one of my people, or myself, are caught in a downward spiral (negative thinking), I want to help them or myself figure out what the root cause is of that negative thought pattern. So something that I like to do is take a mixture of equal parts of Frankincense, Stress Away, and Lavender - there is a lot of research behind those three oils put together to help you release and get to the bottom of things. So you can take that blend, place a couple drops in your palms, rub your hands together, cup your hands over your mouth and nose, and breathe it in deeply. If I have a child who is having a meltdown or whatever I take that blend and put it in my hands and I will cup my hands over their mouth and nose if they are so upset they are unable to do it at that time. We usually try to do three long slow deep breaths. You take a deep inhale in, fill up the belly, fill up the lungs with all the air that you can while cupping your palms over your mouth with those oils, and then release out and release as much air as you can and do that three times. Then see if you can ask them, or ask yourself, what it is that is going on. There is always a root cause, just like in diseases, there is a root cause with everything, there is a root cause to our thoughts. Why are we feeling like this? Are we feeling overwhelmed, do we need to let something go, are we saying we are constantly busy? Do we need to learn to let something go? Or maybe we need to write a list and prioritize our time. What is it that we need to get to the bottom of right now in our thoughts and our negative thinking patterns? 

Sometimes journaling helps, so for a lot of people they will write out what is going on and use those three oils (Frankincense, Stress Away, and Lavender - equal parts of each. I have a roller bottle of these already set to go that we use) you can write it out in your journal. You can focus on scripture, there are so many Bible verses that talk about the power of our tongue and the power of our thoughts. Our words and our thoughts are so valuable! 

I am going to leave you with this verse, “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will” Romans 12:2.

Become Microsurgeons on your Brain
Dr. Caroline Leaf links that to our thoughts - through our thoughts we can be our own microsurgeons, as we make choices that will change the circuits in our brains, we are designed to do our own brain surgery and rewire our brains by thinking and choosing to renew our minds. It is very possible to do this my friends. Thank you so much for tuning in today. I want you to be well and be blessed, and remember that our thoughts are so valuable. Catch yourself thinking today and catch yourself really finding a way to transform your thinking in a way that will build up those around you and build up yourself. 

Products Featured on Today’s Broadcast
   Visit www.twelve-stones.net to place an order
Essential Oils
  • Frankincense
  • Stress Away
  • Lavender
Conclusion
Hey Friends.

Thank you for tuning in to this resource from Twelve Stones Health and Wellness with Christen Hull. If you have an idea for an upcoming episode, send it my way, I would be happy to explore the topic. If you are interested in more information on becoming a member of Young Living and receiving the benefits of synthetic chemical free living in your home, please talk to the person who shared this podcast with you or, visit my website at www.twelve-stones.net. If you find this resource helpful, I encourage you to enjoy and share this podcast. Please do not alter the content in any way or charge for this resource.

References
Leaf, C. (2013). Switch on your brain: The key to peak happiness, thinking, and health (reprint ed.). Baker Books.


43 Guest Speaker Nutritionist: Kimlyn Powers Role of Food in Hormone Health and Pregnancy Part 2


Listen to the episode here https://www.buzzsprout.com/974632/8551969


Welcome
Hello Friends.

Thanks for tuning in to Twelve Minute Health Bits. This is your host, Christen Hull, providing health and wellness support for the 21st century. We will be talking about using simple methods from today and centuries ago to keep our bodies healthy. Our goal is to daily stay “Above the Wellness Line.” In this podcast I will be giving you tips and tricks on how to daily make small changes to your life in order to keep your body well. 

Episode 43 - Guest Speaker Nutritionist: Kimlyn Powers Role of Food in Hormone Health and Pregnancy Part 2
Today I have once again our guest speaker Kimlyn Powers. She is joining us to talk about pregnancy, hormones, and even fertility. She will discuss what things you can do with nutrition to make your pregnancy incredibly healthy. Maybe you are in that stage where you want to start planning a family, or you are already in that stage, and want to make your next pregnancy even healthier than the last one. Kimlyn is going to give us tips on what that looks like and some tangible ideas.

Kimlyn, please introduce yourself and tell us a little bit about your background with nutrition. 
Thanks Christen for having me back. I am a Nutritional Therapy Practitioner (NTP) which means I look at the function of the body and how nutrition and food interacts with the body. We look at things like digestion, blood sugar management, and how food interacts with the body so that we can make a bio-individualized plan that will help your body function optimally. It sounds simple but it does require dedication and work, and helps me prioritize bio-individualized or specialize my protocols for my clients.

Honestly, that is so much of what I push for people. Everyone is so different, not one thing is going to work for everyone. We need to move away from “you take this one pill and you are better.” It is not going to be the same for everyone, we need to look at the individual person.

When you have a new person to meet with you and they are looking at starting a family, or getting pregnant, and have had struggles with that, have you helped women with fertility struggles?
Yes, this is the heart of what I love! Mainly it is my passion because it is a lot of my personal story. Your fertility and menstrual cycle, are a sign of your overall health. Your body is not going to prioritize fertility if you have other things that are imbalanced - inflammation, blood sugar imbalances, digestive issues. So being fertile is a sign of overall well being. When I work with people on this, it works not only with their fertility, but their overall health. Because then we get to improve on the other systems, they autocorrect themselves and then fertility happens. It is a really fun way to work with people because they get to see all kinds of benefits, not just getting pregnant.  

You have a little bit of a fertility story yourself. Can you share a snippet of that so we can get some background?
I was raised with a health conscience mother, very health and food aware. But I also grew up in the 1980s where it was low fat food, and a lot of carbs. I thought I was super healthy, I was an athlete and I thought because I had regular cycles I was going to have no trouble getting pregnant. I got married in my late 20s and I thought I did not want to wait too long to get pregnant because I would like to have children soon. And it was not happening. I was convinced I was super healthy and you know how things just happen and you cannot explain how a practitioner came into your life? Well, one day I came across a chiropractor who had an ad in the newspaper and it was about doing a New Year’s cleanse. I thought it sounded interesting and thought maybe I should do the cleanse. Maybe that would help my hormones and help me get pregnant. That was an introduction into hormone health. She started educating me on the effects of diet and hormones, and particularly the fats and hormones. I was blown away, because in my mind fat was bad. Fat had to be trimmed away, you could not eat the skin on the chicken, butter was a huge no no. So I had to wrap my mind around this new paradigm. But when I started to eat fat, the change in me physically and mentally was unexplainable. I was calmer, I stopped having painful cycles, my face acne cleared up. My body was screaming thank you for giving me fat! With that physical experience, and that huge change in one food - I did not go and change my entire pantry, I just started adding in healthy fats. It was like my open door down this rabbit hole. It started this amazing journey. I did not get pregnant right away, there was still a lot of work that had to come into play. I had to cleanse my body, decrease inflammation, improve digestion, and reduce stress. I was working as a nurse in a very stressful job. I liked working as a nurse, but at this particular time when I was trying to get pregnant, this job was very stressful. Changing jobs was 50% of me improving my odds of getting pregnant. It took me almost two years to get pregnant but what happened was I did not know I was pregnant. I felt so good, I missed a cycle, and took 10 pregnancy tests, but felt so great I did not believe I was pregnant. I felt amazing! I had no nausea, I could not tell you I was pregnant until I could see a bump and felt movement. My rabbit hole journey continued after that experience and I found a whole new world of foods for preconception, optimizing fertility with nutrition, and that was the beginning. My personal experience was the beginning of the career I am in now. 

That is a great story!

How many kids do you have now?
Two kids. I got pregnant with the second one right away. I had my first one at 32 and my second one at age 34, so pretty close together. Truly that is not ideal, there are a lot of nutritional needs that have to be replenished post-pregnancy especially if you are a nursing mom, you have an even higher nutritional need at that time. It is optimal from what I have learned, researched, and from personal experience to give yourself at least 2 years, closer to 3 years between pregnancy.

Last week we talked about healthy fats and how it is a pivotal addition into your diet. 

What is another food you would say you were cutting out that you thought was harmful or bad, but it was really helpful? What is something that you decided was okay to eat?
Raw milk. I grew up with skim milk, and I did not know you could drink milk raw. I did not know that was a realistic thing until I started reading about ancestral foods and powerful nutrients. Milk is the perfect food where it has protein and fat and the enzymes to help you digest the lactose. No wonder people cannot digest milk, it does not have the enzymes. I found in my life it was really easy to use raw milk to make a smoothie or even by itself it was very filling. Fats are very satiating or satisfying. They also play a role in balancing the blood sugar. I started eating more eggs, pastured eggs. Eggs not bought in the store, that had been washed, from chickens who had never seen sunlight. I learned it was important to prioritize specific nutrients, so I started connecting with farmers and finding raw milk and grass fed chickens and their eggs with these super orange yolks. These foods seriously calmed my brain, fed my nervous system and hormones, and all the fats in these natural foods is what was so amazing. So I would say raw milk is what caused me to fall back in love with food, real food.

And not being afraid of it. I went through a phase of “I am going to get really fat if I drink this!” Drinking too much obviously will, but being reasonable, it will nourish your body and help you live and thrive instead of this place of, whatever - if I have brain fog or I am tired it is okay. When really we can live above that line. We really should strive for it!

What else would you like to add?
I would like to touch on the ancestral and tribal foods that people used to eat during pregnancy. I have learned that food is not food, going back to the source of it is really important. I want to touch on the work of Weston A. Price. His book on Nutrition and Physical Degeneration was kind of the book that turned me onto the concept of ancestral foods and prioritizing foods for certain wellbeing and function. What Dr. Price found, as a dentist who practiced out of Ohio in the early 1900s, that his patients who were children were all coming in with terrible tooth decay. I think what stirred part of his passion is that he lost a son himself. He decided at that point, he wanted to travel and do this experiment and visit tribes across the globe and around the world and look at their teeth and what they were doing. He went to 12 or 13 tribal groups around the world - Africa, Alaska, and mountainous groups who had never been introduced to modern foods. Modern foods being sugar, refined sugar, and grains, and those foods had never come into these people groups. He found they had perfect teeth, slimy dirty teeth, but not decayed rotten teeth and they had nice wide jaw bones. This is fascinating! He also connected that their heads were round causing their teeth to have enough room to grow. Their eyes were spaced apart which meant their brain had enough room for development. There was an obvious physical difference between the kids in America and the kids in these countries. Their resiliency to life and to disease was exponentially better. And the one difference was the food. I am not demonizing or bad-mouthing missionaries, but they would bring in these sugars and flours, things they thought would help them be more efficient, so they would not have to work so hard. Those foods ended up, by the next generation, causing huge teeth decay. Dr. Price could see the parents, and the grandparents, and then the offspring of these people and it made a huge difference in teeth health, body build, and the younger generations were weaker overall. He studied these groups long enough to see a native diet compared to a modern one and it was fascinating. It was an unofficial study of food and how it affects the body. In my journey, that is what I always come back to, are we meant to be eating these foods? What foods are the human body meant for? And yet, we live in the modern age where you cannot get away from white flour and processed foods, they are here and we have to deal with them. So, how can we optimize and deal with that the best way we can, and how can we improve the function of our overall body and produce healthier offspring and those offspring can produce those offspring?

On a funny note, the egg you were fertilized with was in your grandmother. So the egg you grew out of was not only in your mother but in your grandmother. Your food choices affect generations down the line. That is POWERFUL! Powerful to me. If you can impact the health of your great grandchildren just by the foods you eat right now why would you not invest and do that. You can change the health outcome of your offspring. That is mind-blowing to me! 

I have heard that before! It makes me think, let’s put down the McDonalds and pick up the whole foods. That was great, thank you!

If you want to look more into that, the modern way of looking at this is called epigenetics. Dr. Price did this in the 1900s unofficially out of his own curiosity and what he was doing was the study of epigenetics, which is what they are doing now. The premise of that is you can change the outcome of your DNA. What you do, what you eat, how you act, how you exercise, your stress level, those can turn on and off certain DNA switches and therefore, you are not just stuck with “oh it is just my genetics, I cannot do anything about it.” That no longer is an option, it is no longer an excuse. You have the power to change the outcome of your physical health and that of your offspring right now. If you want to look more into that just look into epigenetics and that whole rabbit hole!

You are preaching to the choir here! I listen to a lot of Caroline Leaf’s stuff and she speaks about the brain. She says, that if you are saying to yourself, “my mom had depression, so I am going to have depression.” You are telling your body it is okay to be depressed, you are telling your brain to expect it. You can turn that off. It starts in your mind. You have to start with your thinking and thought pattern and then your food, and everything after that. If you do those little changes, you are eventually going to affect your children, grandchildren, and great grandchildren down the line.

Last time we chatted you said that one health routine that you make sure you keep sacred for yourself everyday is to honor your sleep. 

When you were pregnant, what is one thing that you did that you think was pivotal and really necessary every day?
Definitely supplementing with fish oil! My supplements were key to filling in the gaps in my food, because our food is not what it should be! You can buy organic and everything, but the soil our food is grown on is nutritionally depleted. You have to supplement to optimize your nutrition stores. So I would say not only during pregnancy, but the key time to improve your nutrient stores is before you get pregnant. Because before you even know you are pregnant you already have development of organs, spinal nerves, and the brain. So I would say, before and during pregnancy supplementing with powerful nutrients, one of which fish oil is probably the most important, is the number one tip I would give you. There are other supplements that rank close to that, but taking fish oil, and a high quality fish oil, is very very important, for nervous system development, heart development, brain development, and things like that when you are pregnant and growing a baby.

If someone wanted to get a hold of you to do a wellness consult or a coaching call, how would they do that?
It is very simple, go to my website vibrantgoddessnutrition.com right on the front page, there is a link to sign up for a free 20 minute consultation and that will help you pick a time and day that works for you and me. We can chat about my services and your health goals, and see if my services are right for you. That is the best way to get started.

I hope you found value in this episode. I want to encourage you as much as you can, to get rid of some processed foods and replace them in your diet with healthy whole-fat foods such as grass fed butter, raw milk, and nuts that are soaked. If you have any questions about those please let me know. If you would like to become a member of my Wellness Team, I would love to add you! We have an amazing team and the knowledge of all these people working together to support everyone is fascinating and was life changing for me. If you are thinking you need a more individualized program or information, you can be part of our Wellness Team but you can also contact Kimlyn Powers. Please go to her website, and not everything is for everybody. Maybe raw milk for you is an inflammatory food, but is great for your kids. Sometimes it is helpful for someone to look at some testing and hormone panels and see where you are at, so you can have the best possible health and live above the wellness line. Praying for great health for you my friends, be well and be blessed. 

Products Featured on Today’s Broadcast
   Visit www.twelve-stones.net to place an order
Supplements 
  • Fish oil
Conclusion
Hey Friends.

Thank you for tuning in to this resource from Twelve Stones Health and Wellness with Christen Hull. If you have an idea for an upcoming episode, send it my way, I would be happy to explore the topic. If you are interested in more information on becoming a member of Young Living and receiving the benefits of synthetic chemical free living in your home, please talk to the person who shared this podcast with you or, visit my website at www.twelve-stones.net. If you find this resource helpful, I encourage you to enjoy and share this podcast. Please do not alter the content in any way or charge for this resource.


42 Guest Speaker Nutritionist: Kimlyn Powers Role of Food in Hormone Health Part 1


Listen to the episode here https://www.buzzsprout.com/974632/8479952


Welcome

Hello Friends.


Thanks for tuning in to Twelve Minute Health Bits. This is your host, Christen Hull, providing health and wellness support for the 21st century. We will be talking about using simple methods from today and centuries ago to keep our bodies healthy. Our goal is to daily stay “Above the Wellness Line.” In this podcast I will be giving you tips and tricks on how to daily make small changes to your life in order to keep your body well. 


Episode 42 - Guest Speaker Nutritionist: Kimlyn Powers 

Role of Food in Hormone Health Part 1

I am very excited to have a special guest on our show today. Ms. Kimlyn Powers from Arkansas is a Nutritional Therapy Practitioner (NTP) and she is going to talk to us a little bit about supporting our hormones through nutrition.


So Kimlyn, tell me alittle bit about yourself and what you do to help people with their health?

Thank you Christen for having me, this is exciting, I am happy to be here! As you said, I am an NTP, and the focus of an NTP is to use the power of food to augment your health for the better. The focus of what I do also looks at the function of the body. So it is not just about food, but how well does that food interact with your body so that you can function optimally. And of course that comes into play with our hormones but really before we get to hormones, we need to look at other systems in our body like digestion, blood sugars, things like that. 


Excellent, that sounds exactly like some people could really utilize this service and benefit from it. We talk all the time in this podcast and in groups with my team, that food really is medicine and it is so important. 


Tell me more about what it means to support hormones with nutrition, and what does that look like?

Hormones are all throughout your body, it is not just your sex hormones. When you say hormones, most women especially, think of sex hormones, like estrogen and progestrone. There are a ton of hormones in the body, insulin is a hormone, you have thyroid hormones, stress hormones. So you have all these hormones and they all communicate with each other and they are all influenced by each other. So, we have to give them the proper nutrients and therefore, the tools they need to function. For example, the thyroid hormones, in order to convert T4 into the active thyroid hormone T3 you need things like selenium, B12, iron, which are micronutrients. So they have to come from the foods you eat. So you have to be able to one, eat a food source that has those nutrients in them, but you also have to digest and break them down to utilize them. You have probably heard this before, you are not just what you eat, you are what you absorb. So you have to say, yes the focus is on hormones, but you have to back track a bit and look at the digestive process to make sure the hormones are going to be able to utilize the nutrients you are digesting. 


So if it is just flushing out, that is not going to be beneficial to people. 


What results have you seen in some of the people you have worked with who maybe had some health struggles they wanted to overcome? Have you seen some success and how hard is it for people to stick with something like a nutritional plan?

My practice and work is very bio-individual. I cannot make overall broad statements that everyone should do this, because each body and each person are in a different place. Everybody has a different physical need. Every body requires different foods. We talk about digestive health being important. But it is also stress, because stress impacts cortisol, and cortisol then can impact the production of other hormones in the body, down play or up play, regulate, certain things that we may or may not want to happen. For each person it will be different. So food can be a stressor. Some people might have a reaction to even healthy foods like apples or bananas that may cause stress to the body. So, I really work with people to individualize and customize what they need and we do that through functional testing. We can do food sensitivity testing via blood draw, so we can get a very nice comprehensive picture of what food sensitivities are causing stress to the body. And then we can eliminate those, and let the body heal from that stress, and then reintroduce those foods to help the body not be so inflamed by foods that could be causing them stress.


What I see then is people improving their digestion, improving their stress response in the body, controlling information, and therefore their hormones become regulated and people sleep better. Melatonin is a hormone, they will rest better. Melatonin is also great for egg health so if you are having fertility issues melatonin can help. Overall, I meet people where they are at and figure out what are the main stressors that they are having and then they start to see things like their stress resilience improves, therefore they sleep better, think clearer with less brain fog, have more energy, and just feel better overall. And in turn, let’s say I am working with a fertility client, the body says “oh now I am ready to get pregnant, now I do not have all these fires going on and I can focus on fertility.” I do not want it to sound complicated but really if you focus on digestion and decreasing inflammation in the body, it is almost like an autocorrect process happens and this autoregulation the body knows how to do. Your body is not going to let you get pregnant if you are stressed out, not sleeping, not producing what it needs to sustain a pregnancy. So, to get back to your question it is individual for each person. But overall, everyone usually experiences those symptoms: improved sleep, improved clarity of thought, and stuff like that.


So my background is in special education. I worked in this area for several years and I also did administration within the school district. What I learned when I was in special education was how to write Individualized Education Plans for each of my students. Honestly, this way of educating students was great! Just like our bodies, every single student learned so differently. Having a one size fits all model for people when we are talking about their health does not work. We just cannot all take in, or be expected to do the exact same thing because it does not work. Just like in education, I was teaching kids where one needed work on vocabulary, another was great at comprehension but this student was not, and this student could not decode words. You really had to meet kids where they were at, and that kind of sounds like what you do. It is really exciting for me because I feel like we need to turn that individualized piece into our healthcare system.


When someone wants to start eating healthier, and they do not know the first steps, and get overwhelmed and panic, how do you help them through that panic?

Everyone can so easily become overwhelmed with food because we have all been taught good and bad foods, and right and wrong foods to eat. On the flip side, we are bombarded with it has to be easy and not too difficult to prepare. I really focus on changing one thing at a time. I am not going to come to you and say “throw away everything in your pantry.” We really focus on simple things. I like to start with one major food group and that is the fats group. There is a lot of education that needs to come into play when it comes to what are fats, what are healthy fats, and what are bad fats. I am not a big fan of labeling things good or bad, I kind of got away from labeling something. However, when it comes to fats there are bad fats and things we do not want in our bodies. I would say, just focus on switching out some unhealthy fats for healthier ones. Because fats are satiating, fats are flavor, and fats do a lot when it comes to stabilizing blood sugar. It takes away a lot of fat phobia. People are really scared of the word fat. So there is a lot of education needed when it comes to this macronutrient alone. So that is where I usually begin. If someone has no idea where to start and they have had no education about what food is, we start with fat because it is a powerful nutrient that can change your life. If you do not change any other food group right away it will probably change your life. 


I agree with you 100%! In my journey of figuring out fats I thought “I do not want to eat fats.” In school I learned about the food pyramid and you only need a teeny tiny amount of all fats every day. But I learned that healthy fats feed our brain and that is so important for you!


Can you give us a couple examples of some good fats and not so good fats?

Healthier fats are going to be ones that come out of your food. Fats that are naturally in eggs, meats, including chicken with the skin, you really need the fat of the whole animal to help all of that work synergistically. You need fat to absorb certain nutrients and help hormone functions. So look at foods that naturally include fat such as grass fed pastured bacon, it has a good source of protein and vitamin D. Look first for fats that are included in foods. Second, look at cooking fats. Get away from lab made fats such as margarine, Crisco (run from Crisco), do not buy anything sitting in a supermarket in a clear plastic bottle under the supermarket lights. It is already rancid, it is going to cause inflammation in your body. Look at nature’s fats, coconut oil, avocado oil, butter, lard from grass fed animals, sesame oil, olive oils, and nut oils. All are natural and all can be used differently which is the next layer of education. Some fats are great for hot uses and others are best as cold. It is a broad topic and we could probably talk about it for a long time.


That is a great overview and I am really glad you focused on the sourcing. Grabbing avocado oil that has been refined, making it not what it should be, is so different from cold pressed avocado oil. When we look at eating beef or chicken, animals need to be treated well, they need to be grass fed, they need to be in their natural state in order to give us the healthiest meat possible. The intention that was there when we were meant to be meat eaters. I am really glad you talked about sourcing.


If someone was interested in starting a consultation with you, could you do that via Zoom or long distance? Can you go into what that would look like for people and how they would get started with your services if they are feeling like this may be a way they want to go?

I work with clients both locally and long-distance. We can meet via Zoom or the telephone. It is very simple, if you go to my website vibrantgoddessnutrition.com on the front page is a link to click on to get a free 20 minutes consultation. I call it a “discovery call” where you ask me questions and I find out if my services and abilities will help you. It is a nice introductory way to chat and find out if I can help you.


I love that and I love how you said connect to see how what I have to offer will help you. I am so big on not selling something to someone that they cannot utilize. I think that is so important. 


Kimlyn Powers was our special guest today. Is there anything else you want to add about what we were talking about? I really hope that it is okay that we do a part 2 about this to talk about pregnancy and hormones next week. 


I can talk about food and the power of food all day long. I think we are coming into an age where people are starting to realize that their bodies are innately powerful and when given the tools they need it does not need to be difficult to find some balance and vibrancy in life and I am all about getting to the root cause of your issues, if I am able to. I like to definitely stay in my lane and if there is something I am not versed in, I have other contacts and colleagues I would refer you to. I try to keep it simple, lifestyle modifications that you can do now that are free and easy and that will help guide you to find yourself and vibrancy. I want it to be easy but it takes intention, making a commitment, and realizing you are investing your body in long term health. If there is any investment in life you can make right now, I believe health is one of them. 


More and more people are learning that how we take care of our health is so vital for everything. Not just because of what is going on right now, but for everything. 


I want to know Kimlyn, what is one major wellness activity that you do on a daily basis that you think is vital for your health?

For me, it is protecting my rest, protecting my energy in what I commit to. It is hard for me to slow down. So for me, I could get up and go exercise and do it, that would not be a problem. Saying no, limiting myself, protecting my rest is just as important as my movement. So, I would say that I am very picky about bedtime, getting to bed on time, doing certain things before bed to make sure I rest well, protecting my energy, and knowing my rest is important. 


That is an incredible wellness tip and so many times we just overlook it. I will be fine with six hours of sleep or if I stay up late and do this. I know I do that, I have not gotten much work done so I stay up late and I compromise that sleep. Yes, that is a great wellness tip, thank you so much! 


Kimlyn, thank you for being on and I look forward to hearing from you in the future. It was wonderful chatting. Yes, I loved it, I could do this everyday! 


I hope this information from Kimlyn Powers was beneficial for you. If you wish to seek out some services to help you nutritionally, please go to her website. I would love to hear about it so I can cheer you on and help you out also. We are going to hear more from Kimlyn Powers in the future, and she is going to have some information specifically on women and pregnancy.


Conclusion

Hey Friends.


Thank you for tuning in to this resource from Twelve Stones Health and Wellness with Christen Hull. If you have an idea for an upcoming episode, send it my way, I would be happy to explore the topic. If you are interested in more information on becoming a member of Young Living and receiving the benefits of synthetic chemical free living in your home, please talk to the person who shared this podcast with you or, visit my website at www.twelve-stones.net. If you find this resource helpful, I encourage you to enjoy and share this podcast. Please do not alter the content in any way or charge for this resource.


Podcast 41 A Healthy Liver


Listen to the episode here https://www.buzzsprout.com/974632/8359392


Welcome

Hello Friends.


Thanks for tuning in to Twelve Minute Health Bits. This is your host, Christen Hull, providing health and wellness support for the 21st century. We will be talking about using simple methods from today and centuries ago to keep our bodies healthy. Our goal is to daily stay “Above the Wellness Line.” In this podcast I will be giving you tips and tricks on how to daily make small changes to your life in order to keep your body well. 


Episode 41 - A Healthy Liver

Today we are going to talk about an organ in your body that is absolutely crucial to your health and wellness. This organ is responsible for cleaning and filtering your blood; metabolizing fats, sugars, and proteins; clearing toxins from the body; breaking down chemicals; producing enzymes to help digest your food; producing bile to help emulsify and absorb fat; producing and regulating cholesterol; regulating hormones and hormone production; and balancing sugars. 


Thank you so much for tuning in and learning more about your liver today! If you have any question regarding any of the information please send me a message or you can also check into the book “Inner Transformations Using Essential Oils.” I am happy to get you information on where to get this book. It is an excellent resource to have in your natural health medicine cabinet.


Do you have any of these?

A clouded liver is not just someone who has drank a lot of alcohol. A clouded liver can be anyone who has allergies, hay fever, is sensitive to chemicals, migraines or frequent headaches, weakened immune system, anger issues, depression, digestion discomfort, has intense food cravings, extra fatigue, hormonal imbalances, bad dark circles under the eyes, bad breath, brain fog, skin issues or rashes, sleep trouble, inability to lose weight, excessive gas, high blood pressure, acid reflux, heartburn, gallbladder issues, has a strong body odor, or skin blemishes.


Importance of a Liver Cleanse

So many people fall into these categories and people look at me funny when I ask, "have you ever thought about a liver cleanse?” But really, this is so important for your overall health and wellness! Basically, just like you get your car’s oil changed it is important to clean out your liver once a year. Spring is a normal and nice time of the year to do a liver cleanse. Literally, it has made all the difference for me in my allergies. In the spring is when I used to, prior to regular liver cleanses, get so stuffed up. My eyes would water for a couple hours after getting out of bed in the morning. My nose would run and run and run. I would use so many tissues. It was so bad and frustrating for me because I could not even think clearly until noon every day. This has helped me tremendously. 


Lower Functioning Livers

Causes for lower functioning liver can be mercury fillings for cavities, synthetic chemical cleaners, antibiotics, poor diet, alcohol consumption, acetaminophen use, over the counter drugs, vaccines which have heavy metals in them, synthetic chemicals in personal care products, over eating, outdoor pollution, and indoor pollution (candles, wax warmers/plug ins, which are so harmful for your liver). Lotions and soaps from regular stores have a lot of synthetic chemicals in them. Outgassing from new carpet, paint, and stain. Outdoor pollution such as cigarette smoke, gas fumes, and factory emissions. 


A fun fact, a toxic liver or an overloaded liver cannot store vitamin A as efficiently which can lead to inflammation, infections, and some skin rashes. So how should someone cleanse their liver? Every spring it is suggested to cleanse the liver due to unavoidable toxins in our environment. We all are around toxins, whether you think you are or not. Whether you think you have cleaned up your house or not, you really cannot avoid toxins in our toxic world. If you go outside you smell gas pollution, if you go inside and you burn candles you have air pollution in your house. If you use conventional laundry detergent or dryer sheets or any type of traditional cleaners, they are all harmful for your liver. Anyone wanting to get pregnant should also do a liver cleanse because sometimes our hormones, if we have an overload of certain types, can load up in our liver and cause a clogged liver as well. Anyone who has recently traveled (airports, planes, public restrooms) has been around lots of synthetic chemicals and they are hard on your liver. If you still have mercury tooth fillings in your mouth it is a good idea to get them removed if you are able to. Please go to a dentist who knows what they are doing. They should be giving you activated charcoal and vitamin c in order to flush out those toxins. You do not want to just drill them out and be done with it. You really want to have someone who knows what they are doing in order to get them out and that does not cause more harm for your health. If you have mercury fillings in your mouth, every time you eat, drink, or brush your teeth you are activating that mercury! So if you can replace them with composite fillings, that is much better for you. If you have any exposure to heavy metals or lead you would want to do a liver cleanse as well.


Liver Cleanse Challenge

Our Wellness Team is doing a liver cleanse challenge, please send me a message and I will get you all the details of the challenge. Super easy to do. You want to buy the products to help support your liver, and you also want to do a Vital Life Juice. The Vital Life Juice contains beets, carrots, celery, green apples, and ginger (which you can use ginger essential oil that is safe for consumption). If you are able to, please use organic produce. When you are on the liver cleanse which is five days, or longer if you really feel like your liver is really toxic and you need to, you want to make sure you are eating a whole foods plant based diet and limiting refined sugar and white refined carbohydrates such as gluten.

The Vital Life Juice is not really incredibly yummy, I will be honest, but it is something that you can tolerate. My kids do drink it, and you add green apples to it which helps make it a little but sweeter. You want to make sure you are drinking half your body weight in ounces of water during the cleanse per day. If you weigh 120 pounds you want to drink 60 ounces of water per day. You can add citrus vitality oils, those help support your liver while doing this. You want to also make sure you get synthetic chemicals out of your house as much as possible. If you are cleaning out your liver you want to be checking those products to make sure you are not adding chemicals to your liver and not adding to the problem. 


The cleanse can be adjusted based on your body’s needs and response. You might have some detox responses, such as becoming lethargic or a rash. Do not let those detox affects deter you! Day two is always the hardest of the liver cleanse, and once you get past day three you are doing pretty well. Day five is usually pretty easy. If you need to go longer you totally can. Sometimes I have gone for a week. Some people have even gone two weeks because they felt their liver was really toxic at the time. Make sure you are having two to three good bowel movements per day, which the water helps with. 


For the Vital Life Juice you will need a juicer, and sometimes you can find used ones at Goodwill or Savers. The recipe for one day of Vital Life Juice is half a head of celery, two large red beets, two and a half carrots, two green apples, and two knobs of ginger. You do need a lot of produce for the week, and you sip on it throughout the day. Make sure to sip and not gulp it, so that your blood sugar levels do not go crazy high. It should help to stabilize blood sugars if you sip on it. It is easier for your body to get used to it also. If you are interested in the full liver cleanse and hearing about what other supplements are involved in this, please send me a message at www.twelve-stones.net or send me a text at 218-481-5088 I am happy to get the information to you, and getting you cleaning out your liver with the rest of us. You will not regret taking this step and really helping support your health and your body. I hope this is a good step for you and I am praying for health and wellness for you my friend. Have a wonderful day and thanks for tuning in to this edition of Twelve Minutes Health Bits. 


Products Featured on Today’s Broadcast

   Visit www.twelve-stones.net to place an order

Essential Oils

  • Ginger Vitality 

  • Citrus Vitality oils


Conclusion

Hey Friends.


Thank you for tuning in to this resource from Twelve Stones Health and Wellness with Christen Hull. If you have an idea for an upcoming episode, send it my way, I would be happy to explore the topic. If you are interested in more information on becoming a member of Young Living and receiving the benefits of synthetic chemical free living in your home, please talk to the person who shared this podcast with you or, visit my website at www.twelve-stones.net. If you find this resource helpful, I encourage you to enjoy and share this podcast. Please do not alter the content in any way or charge for this resource.


References

Deardeuff, L., & Deardeuff, D. (2006). Inner transformations using essential oils: Powerful cleansing protocols for increase energy and better health (1st ed.). YL Wisdom LLC.


Podcast 40 Healthy Mouth and Gums


Listen to the episode here https://www.buzzsprout.com/974632/8359625


Welcome

Hello Friends.


Thanks for tuning in to Twelve Minute Health Bits. This is your host, Christen Hull, providing health and wellness support for the 21st century. We will be talking about using simple methods from today and centuries ago to keep our bodies healthy. Our goal is to daily stay “Above the Wellness Line.” In this podcast I will be giving you tips and tricks on how to daily make small changes to your life in order to keep your body well.


Episode 40 - Healthy Mouth and Gums

Today we are going to be talking about cavities. I wish I could say I am the type of person who has gone my entire life without a cavity but that is simply not true. When I was in my early 20s, I had gotten into some unhealthy lifestyle choices that brought about nine cavities right around the time I graduated college. I had no cavities prior to this. I had these cavities filled as cheaply as I possibly could because of the fact that I did not have a lot of money. 


Consequences of Poor Oral Health

But, one thing led to another and I had nine cheap mercury fills put into my mouth and six months later I was diagnosed with Graves Disease. Graves Disease was life altering for me. It changed my life! I lost 20 pounds in two months. My resting heart rate was 120 beats per minute, I was not sleeping, and experienced many other symptoms. As soon as I figured out what was going on, I was able to bring my thyroid back down into place and heal it naturally. One of the things I did to heal my thyroid was I had my mercury fillings removed later in life. This was very helpful in the healing process because the thyroid is deeply affected by heavy metals. So you really want to be careful not to put those heavy metals into your body, especially mercury fillings! If you have a filling going in, please do the composite fillings, they are much better for you. 



Let’s Learn Together

Today, I am going to talk about preventing and hopefully never having to have nine fillings put in like I did. Please learn from my mistakes here friends, this is not a podcast to say, “look at me, I did a wonderful job with this stuff.” Because I did not, and I really want you to learn from my mistakes!


Oral Health Impacts Your Entire Body

Over the course of my life I have learned a lot about taking care of my health, my oral health included. I did not know that the mouth is directly related to the entire body until I started to get into natural health a little more.


So your mouth, and the pH in your mouth, directly affects your entire body and it is crazy when you start to dive into that. Today, we are really going to talk about how you prevent those cavities, and if you have one, is it possible to remineralize it and heal it? And yes, it is possible! I have as of now remineralized two teeth and I have one more cavity I am working on currently. I am praying that I can heal this one as well. I really hate getting drilling and hate having a foreign substance in my body. I do not like novocaine and anything like that. I would much rather use some natural options on it if I possibly can. 


Essential Minerals

Minerals are so important in making sure your teeth have what they need. Minerals that are put into your body, such as water that has the proper minerals you definitely need to make sure you are supplementing. Even still, supplementing with minerals is so important. A supplement that was crucial for me, and my tooth health in my journey, has been Mineral Essence. Mineral Essence has a very bioavailable form of magnesium, but also all the mineral friends that go along with it. 


Now, it is gross and it does not taste great; however, I take it because I know it is good for me. It has really significantly helped the mouths of my children as well. So if you have reverse osmosis water that does not put the minerals back into the water you need to double check that you are taking a mineral supplement. Make sure it is a good source of magnesium and bioavailable minerals because you can get some pretty junky supplements that really do more harm than good. 


Oil Pulling

Another thing that is super important is oil pulling. Oil pulling is just basically taking a little bit of coconut oil or Thieves toothpaste, also works. Thieves toothpaste has coconut oil in it and other essential oils that are really helpful for the teeth and gums and I use that to oil pull. You put a squirt of that toothpaste in your mouth or a tablespoon of coconut oil. If you use coconut oil you can add in Thieves vitality essential oil and swish all that around. You are going to try to keep that in your mouth for 20 minutes, 15 is good, but 20 is better. It pulls all those toxins out of your mouth so that you get all that bacteria and nasty stuff out. It even pulls toxins out of your body as well. There is some really great research on oil pulling and the benefits of it. If you want any of my research on that, please send me a message and I would be happy to provide you with that. 


What Does Oil Pulling Actually Do?

Oil pulling helps with the excretion of toxic heavy metals by saliva. It activates salivary enzymes which absorb toxins, it detoxifies and purifies the entire human body, and reduces plaque including plaque induced gingivitis. It acts as an antifungal for the mouth, helps with bleeding gums, and repairs swollen gums. It reduces free radical activity in the oral cavity. It generates antioxidants, your teeth become whiter, breath becomes fresher, and your oral cavity muscles become stronger. It reduces tooth pain and general sensitivity in the mouth. Oil pulling can also reduce the number of harmful bacteria found in plaque and saliva that would wear away enamel and cause tooth decay or cavities. Certain carrier oils used in the oil pulling process, such as coconut oil, have anti-inflammatory properties that aid in reducing inflammation associated with gum disease. It is beneficial for sore throats, dry face, impaired vision, taste loss, and anosmia. It increases the metabolism in the body. 


I laugh because there are so many things a 15 minute oil pull a day could really help with. Everyone should be oil pulling, it is so good for you. There are studies listed on the NAH website about this. One study showed a 20% reduction in bacteria count after 40 days of oil pulling with sesame oil, as well as a reduction in the severity of dental cavities. It reversed cavities. Another study on 60 teens showed a 50% decrease in plaque and gingivitis after four weeks of daily oil pulling. In a third study with adolescents, oil pulling out performed the antiseptic chlorhexidine, with the amount of bacteria and plaque decreasing while the chlorhexidine group stayed the same.


Basically, oil attracts the lipid layer of bacteria cells and causes them to stick to the oil, hence oil pulling. You are pulling that bacteria out of your mouth. This starts to happen just after five minutes. Oil pulling for 20 minutes, will ensure thorough removal of bad bacteria. The oil will coat the teeth and gingiva and will inhibit bacteria responsible for gingivitis, periodontitis, bad breath, bleeding gums, and dry mouth. Oil pulling is one of the best things you can do for your oral health. A healthy diet is also important, lots of sugar and soda are really not good for your teeth and gums. Other things like eating healthy fats such as avocados are really good, including balancing the pH in your body as well. If you have a very acidic body you may notice more cavities or decay in your mouth.


The Dangers of Fluoride

Other things to note - fluoride is not good for you! I am not sure if you know this yet, or if you have gotten the memo, but fluoride is actually a neurotoxin. It is not something that should be in any of your dental care products. Numerous studies have linked fluoride use to high lead levels in the body, brain damage, and a lowered IQ. It may also lower thyroid function, disrupt collagen in the skin which causes wrinkles, cause arthritis, it is linked to bone cancer, linked to hyper-activity and/or lethargy, and linked to dementia. It activates about 62 enzymes in the gut, is linked to muscle disorders, inhibits formation of antibodies, causes genetic damage and cell death, increases tumor and cancer rates, and disrupts the immune system. So, fluoride is a no go! Please be careful to check your dental ingredients, even the smallest amount of fluoride in your toothpaste is not good for you. Make sure to double check your personal care products. 


My Oral Routine

I oil pulling with Thieves toothpaste, which I absolutely love because it is quick and convenient. I do add a couple drops of Myhre essential oil into my toothpaste, that I am oil pulling with, because Myhre is really great for teeth and gums. I also brush with Thieves toothpaste after I eat and floss with Thieves dental floss. They work amazing for me and I know they do not have fluoride and SLS, which is sodium lauryl sulfate, so keep that in mind. When you use the Thieves toothpaste it does not foam up like your other toothpaste brands do, because it does not have that toxic chemical in it that makes it foam. This chemical you do not want in your toothpaste. 


Brushing all around your tongue is really important, including the inside of your lower teeth, and really rinsing with the Thieves mouthwash when you are done as well. I add a little birch xylitol to my Thieves mouthwash because my holistic dentist has recommended that. Birch xylitol is also really good for your teeth.


I hope that this was helpful and if you have any questions about proper gum and teeth health I would be super excited to share any other information that I have. If you have any other ideas I am happy to hear them. 



Products Featured on Today’s Broadcast

   Visit www.twelve-stones.net to place an order

Essential Oils

  • Thieves Vitality 

  • Myhre 

Supplements 

  • Mineral Essence

  • Coconut Oil

  • Thieves Toothpaste 

  • Thieves Dental Floss

  • Thieves Mouthwash 

  • Birch Xylitol


Conclusion

Hey Friends.


Thank you for tuning in to this resource from Twelve Stones Health and Wellness with Christen Hull. If you have an idea for an upcoming episode, send it my way, I would be happy to explore the topic. If you are interested in more information on becoming a member of Young Living and receiving the benefits of synthetic chemical free living in your home, please talk to the person who shared this podcast with you or, visit my website at www.twelve-stones.net. If you find this resource helpful, I encourage you to enjoy and share this podcast. Please do not alter the content in any way or charge for this resource.


References

Harnisch, S. (2021). Gameplan Oils Scriptbook: Oiler's Edition. Independently published.



 
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