Addictions can ruin lives but why do they occur in the first place and what can we do to acknowledge them better?In this episode Iook at why they can be so hard to conquer and touch on different aspects of addiction.Links: How the addicted brain works:https://www.yalemedicine.org/news/how-an-addicted-brain-worksSugar - why most of us could easily have a sweet tooth: https://theconversation.com/a-taste-for-sweet-an-anthropologist-explains-the-evolutionary-origins-of-why-youre-programmed-to-love-sugar-173197Addiction and childhood: https://www.jkacap.org/journal/view.html?doi=10.5765/jkacap.2017.28.1.4#Heroin detox in Thailand: https://www.bbc.co.uk/news/uk-england-berkshire-13674101Dr Gabor Maté on trauma: https://www.theguardian.com/lifeandstyle/2023/apr/12/the-trauma-doctor-gabor-mate-on-happiness-hope-and-how-to-heal-our-deepest-woundsGambling addiction: https://www.nhs.uk/live-well/addiction-support/gambling-addiction/A personal story: https://www.theguardian.com/commentisfree/2019/dec/30/studied-neuroscience-understand-addictions-not-cure Hosted on Acast. See acast.com/privacy for more information.

Becoming a parent is a gift but it has its challenges. In this episode I look at some factors to be mindful of including the difference between the child and adult brain plus micro tips to help navigate your way through the maze of parenthood. Links: Parenting styles: https://www.parents.com/parenting/better-parenting/style/parenting-styles-explained/Brain development in children: https://www.luriechildrens.org/en/blog/early-childhood-brain-development-and-health/Parenting styles and psychological complaints: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873100/Hoffman Process for understanding how early life connects to your adult behaviours: https://www.hoffmaninstitute.co.uk/about-the-process/Unconditional love: https://www.psychologytoday.com/gb/blog/peaceful-parents-happy-kids/201504/how-give-unconditional-love-your-child-and-yourself?ampSteve Biddulph’s advice: https://www.toorakcollege.vic.edu.au/blog/steve-biddulph-key-takeawaysThe Health Fix: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Hosted on Acast. See acast.com/privacy for more information.

Skin - it’s known as our largest ‘organ’ and most of us have had some kind of skin issue. This is my 101. Enjoy!Guttate psoriasis: https://www.healthline.com/health/psoriasis-guttatePitiryiasis rosea: https://www.aad.org/public/diseases/a-z/pityriasis-rosea-symptomsScarlet fever: https://www.medicalnewstoday.com/articles/176242Slapped cheek syndrome: https://www.nhs.uk/conditions/slapped-cheek-syndrome/Omega 3 and skin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7892455/Probiotics and skin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9386980/Acne: https://www.webmd.com/skin-problems-and-treatments/acne/ss/slideshow-acne-dictionaryPCOS: https://www.healthline.com/health/polycystic-ovary-diseaseRosacea: https://www.rosacea.org/patients/all-about-rosaceaNon IgE cows milk protein allergy: https://www.allergyuk.org/about-allergy/allergy-in-childhood/cows-milk-allergy/Dermatitis herpetiformis: https://www.coeliac.org.uk/information-and-support/coeliac-disease/dermatitis-herpetiformis/Elimination diets: https://www.healthline.com/nutrition/elimination-dietAtopy: https://www.healthline.com/health/atopyDemodex: https://www.healthline.com/health/demodex-folliculorumMI allergy: https://www.webmd.com/beauty/what-to-know-about-methylchloroisothiazolinone-allergiesContact dermatitis: https://www.healthline.com/health/contact-dermatitisMelanoma and ABCDE: https://www.melanomauk.org.uk/the-abcde-ruleSunlight and cancer: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4571149/ Hosted on Acast. See acast.com/privacy for more information.

Health screening has exploded over the last 20 years. Is it a money making exercise or actually worth it? In this episode I look at the pros and cons and how you can decide what may be worth doing and the reason people decide they need it.Links:UK ethics of health screening: https://www.gov.uk/government/publications/uk-nsc-ethical-framework-for-screening/uk-nsc-ethical-framework-for-screeningHealth Screening - a recent paper: https://www.ncbi.nlm.nih.gov/books/NBK436014/RCGP screening statement around extra work for NHS GPs from screening companies: https://www.rcgp.org.uk/representing-you/policy-areas/screeningKaren Brady’s story: https://www.theguardian.com/lifeandstyle/2006/apr/20/healthandwellbeing.health1The pros and cons of PSA testing: https://prostatecanceruk.org/prostate-information-and-support/prostate-tests/psa-blood-testGenomic (DNA) testing for propensity to disease (eg breast cancer): https://www.nhs.uk/conditions/genetic-and-genomic-testing/MTHFR: https://www.medicalnewstoday.com/articles/326181Our Future Health: https://ourfuturehealth.org.uk/Bill Turnbull's prostate cancer story: https://www.bbc.co.uk/news/health-62755001My book THE HEALTH FIX - paperback: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr="The only health manual you'll ever need..." Dr Rangan Chatterjee. "...lifechanging..." Dr Rupy Aujla Hosted on Acast. See acast.com/privacy for more information.

There isn’t a week in practice when I don’t get asked about food intolerances and how to test for them. It’s a contentious topic that needs some deconstructing.In this episode I look at what is and isn't intolerance and how to proceed if you think you have a food intolerance.Links:Food intolerance vs allergy - official guidance: https://www.allergyuk.org/resources/food-intolerance/IgG testing: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5004213/Elimination diets: https://www.healthline.com/nutrition/elimination-dietSIBO and IBS: https://pubmed.ncbi.nlm.nih.gov/29761234/Gluten sensitivity: https://www.coeliac.org.uk/information-and-support/coeliac-disease/about-coeliac-disease/gluten-sensitivity/Deeper dive on mucosal tolerance: https://courses.lumenlearning.com/wm-biology2/chapter/mucosal-surfaces-and-immune-tolerance/Milk digestion over the years: https://pubmed.ncbi.nlm.nih.gov/35896667/My book The Health Fix: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Hosted on Acast. See acast.com/privacy for more information.

Lyme Disease rates have doubled in the last 30 years in the USA and rates are rising across the world in affected areas. In this episode I look at Lyme, other tick-borne illnesses and the mystery symptoms they can give rise to, as well as strategies to treat and prevent them.Lyme disease factsheet:https://www.ecdc.europa.eu/en/borreliosis/facts/factsheetThe Bullseye rash: https://www.cdc.gov/lyme/signs_symptoms/rashes.htmlThe life cycle of a spirochaete: https://www.nature.com/articles/nrmicro2714B.Burgdorferi - the major cause of Lyme disease: https://www.ncbi.nlm.nih.gov/books/NBK532894/B.mayonii - another strain causing Lyme disease: https://www.cdc.gov/lyme/mayonii/index.htmlDr Horowitz Lyme questionnaire: https://caudwelllyme.com/do-you-have-lyme-disease-the-horowitz-questionnaireDifferentiating arthritis from Lyme Diseases: https://www.webmd.com/rheumatoid-arthritis/ra-or-lymeDr Horowitz interview: https://lymeconnection.org/support_and_resources/meet_the_lyme_disease_experts.html/title/dr-richard-horowitz-latest-treatments-in-lyme-disease Hosted on Acast. See acast.com/privacy for more information.

Cholesterol has become an obsession for so many people over the last 50 years. In this episode I look at the story of cholesterol and why it is important and when to worry about it.Links:The history of cholesterol: https://www.escardio.org/Journals/E-Journal-of-Cardiology-Practice/Volume-19/history-in-medicine-the-story-of-cholesterol-lipids-and-cardiologyFood and cholesterol: https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterolMonacolin K (in both red yeast rice and statins): https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/monacolinsNumbers need to treat (NNT):https://www.cebm.ox.ac.uk/resources/ebm-tools/number-needed-to-treat-nntDiet and statins: https://www.theguardian.com/society/2016/aug/29/mediterranean-diet-better-than-statins-for-tackling-heart-disease-studyApoB and Lp(a): https://www.pennmedicine.org/for-health-care-professionals/for-physicians/physician-education-and-resources/physician-interviews/2023/october/lipid-management-part-3-apo-b-and-lipoprotein-aHomocysteine and heart disease: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-021-01977-8Flawed study or is it because not all LDL is bad? https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/cholesterol-and-statinsTG:HDL ratio (Triglycerides to HDL): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664115/#:~:text=3%20The%20ratio%20of%20triglycerides,lower%20than%20this%20value4.NICE recommendation for statins:https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2023/january/nice-recommends-statins-should-be-a-choice-for-more-people-to-prevent-heart-attacks-and-strokes Hosted on Acast. See acast.com/privacy for more information.

TW: Sensitive topic: one in six people worldwide are now affected by infertility and rates have soared over the last 30 years. In this episode I look at the reasons behind it and what we can do about it on an individual and societal level.Childlessness: https://www.theguardian.com/lifeandstyle/2017/oct/02/the-desire-to-have-a-child-never-goes-away-how-the-involuntarily-childless-are-forming-a-new-movementRising infertility in men and women: https://www.scientificamerican.com/article/reproductive-problems-in-both-men-and-women-are-rising-at-an-alarming-rate/1:6 with infertility: https://www.theguardian.com/world/2023/apr/03/one-in-six-people-worldwide-affected-by-infertility-who-reportsBirth rates in South Korea and reasons behind them: https://www.youtube.com/watch?v=tvpkEEmnZNUExercise and fertility: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10310950/Female fertility and nutrition: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634384/Sperm counts and time of day: https://pubmed.ncbi.nlm.nih.gov/32195611/Semen and antioxidants: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5203687Fertility support: https://www.nhs.uk/conditions/ivf/support/Infertility counselling: https://www.bica.net/Buy THE HEALTH FIX now: https://www.amazon.co.uk/dp/1914239326?ref_=cm_sw_r_cp_ud_dp_S32SMEDYMC4SBPSJ4CGV Hosted on Acast. See acast.com/privacy for more information.

Minor illness seems trivial, but is it always simple to deal with and when do we need to think more carefully about what can seem like minor illness on the surface? Lay referral: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1316199/pdf/brjgenprac004944500617.pdfThe debate about doctors and Physician Associates: https://www.bmj.com/content/383/bmj.p2449Sore throat causes: https://twitter.com/DrSteveTaylor/status/1761753922920694133/photo/1Rincke’s oedema: https://voicefoundation.org/health-science/voice-disorders/voice-disorders/reinkes-edema/PEWS (scoring system for acute illness in children): http://generalpracticemedicine.org/PEWSSheetApril2017Final2.pdfRecurrent UTI: https://www.mayoclinic.org/diseases-conditions/cystitis/expert-answers/bladder-infection/faq-20057833The role of pharmacies: https://www.england.nhs.uk/primary-care/pharmacy/community-pharmacy-contractual-framework/referring-minor-illness-patients-to-a-community-pharmacist/Managing uncertainty in medicine: https://onlinelibrary.wiley.com/doi/full/10.5694/mja2.51925 Hosted on Acast. See acast.com/privacy for more information.

In this episode I look at ADHD which is increasing in prevalence due to increased diagnoses. There are many features to this condition which need unpacking. I look at the causes, what we can do to help manage ADHD and why it occurs in the first place. The increase in diagnosis: https://www.ucl.ac.uk/news/2023/jul/significant-rise-adhd-diagnoses-ukADHD and dopamine - seeking rewards:https://www.medicalnewstoday.com/articles/325499Time blindness: https://add.org/adhd-time-blindness/The risk and benefits of ADHD medication: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6697582/Risk factors for ADHD: https://www.healthline.com/health/adhd/causesTime blindness: https://www.thecut.com/2020/04/coronavirus-self-isolation-time-blindness.htmlHyperfocus: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7851038/Rating scales for children: https://www.healthline.com/health/adhd/rating-scale#symptoms-checklistFor adults (website with advice and help): https://adhduk.co.uk/adult-adhd-screening-survey/Once of many ADHD podcasts: https://podcasts.apple.com/gb/podcast/adhd-chatter/id1677158558 Hosted on Acast. See acast.com/privacy for more information.

It’s something that befalls most of us as we age, but what is it? It is a marker of vulnerability as we age and in many ways a soft tool topredict our risk of future illness and rate of decline.In this episode I look at how it is assessed and what we can do to prevent it.Links: Rockwood score: https://www.england.nhs.uk/south/wp-content/uploads/sites/6/2022/02/rockwood-frailty-scale_.pdfStanding desks: https://www.healthline.com/nutrition/7-benefits-of-a-standing-deskPrognosis in frailty: https://www.bgs.org.uk/resources/end-of-life-care-in-frailty-identification-and-prognosticationAgeing well: https://www.hopkinsmedicine.org/health/wellness-and-prevention/stay-strong-four-ways-to-beat-the-frailty-riskAn AI device tech example: https://www.miicare.co.uk/Gait analysis: https://www.frontiersin.org/articles/10.3389/frobt.2021.749274/fullCreatine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7996960/ Hosted on Acast. See acast.com/privacy for more information.

In this episode I look at what makes for good health in children.It’s clearly multifactorial and the latest reports show that the health of children has declined in recent years in the UK. I look at why this may be the case and what the root causes might be.Links: Children ‘betrayed’ in UK: https://www.bbc.co.uk/news/health-68203749WHO website on child health: https://www.who.int/health-topics/child-health#tab=tab_1UNICEF: https://www.unicef.org/UNICEF child satisfaction tables: https://www.weforum.org/agenda/2020/09/child-well-being-health-happiness-unicef-report/Child development: https://medlineplus.gov/ency/article/002002.htmAttachment theory: https://www.verywellmind.com/what-is-attachment-theory-2795337What every child needs: https://www.childrenscolorado.org/conditions-and-advice/parenting/parenting-articles/what-children-need/ Hosted on Acast. See acast.com/privacy for more information.

In this episode I look at the history of sexual health, our attitudes towards it and how we things have changed over the last 100 years. TW: use of sexual language and references to adult themes.HPV: https://www.nhs.uk/conditions/human-papilloma-virus-hpvShame and STIs: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8297218/Philadelphia trailer: https://www.youtube.com/watch?v=CKDz2LVHz0YVenereal Disease bill 1916: https://pubmed.ncbi.nlm.nih.gov/11589807/Dr Kellogg: https://www.history.com/news/dr-john-kellogg-cereal-wellness-wacky-sanitarium-treatmentsErectile dysfunction and heart disease: https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/in-depth/erectile-dysfunction/art-20045141Pfizer propagated the term erectile dysfunction to replace ‘impotence’: https://www.bloomberg.com/news/features/2017-12-11/the-little-blue-pill-an-oral-history-of-viagra?leadSource=uverify wallLARCs and teenage pregnancy: https://www.england.nhs.uk/atlas_case_study/increasing-the-uptake-of-long-acting-reversible-contraception-larc-in-general-practice/Young men, erectile issues and pornography: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8569536/ Hosted on Acast. See acast.com/privacy for more information.

This week is my 100th episode. I reflect on some of the topics I have covered over the last 20 months or so and beyondthe basics I talk about what I think is the most important aspect of our health in the modern world (and it's not food or relationships)!Links below for a deeper dive... let's go.School resources - how the NHS works: https://www.england.nhs.uk/publication/schools-resources-toolkit/#:~:text=This%20is%20a%20toolkit%20of,NHS%20Services%2C%20health%20and%20wellbeing.My Symptom Web via NHS England: https://twitter.com/NHS/status/1167147825815314433MTHFR gene mutation: https://www.healthline.com/health/mthfr-gene#symptomsMTHFR - more info: https://www.medicalnewstoday.com/articles/318526Free coaching framework: https://www.basic-coaching.com/Mental health app Leafyard who I am proud to partner with: https://www.leafyard.com/healthfixHow food can regain nutrients: https://www.bbc.com/future/bespoke/follow-the-food/why-modern-food-lost-its-nutrients/Journalling for beginners: https://www.bbc.co.uk/bitesize/articles/z3hshcwEffect of trauma on the brain: https://www.urmc.rochester.edu/news/publications/neuroscience/researchers-reveal-how-trauma-changes-the-brainSystems Medicine - Leroy Hood: https://laskerfoundation.org/leroy-hood-there-is-going-to-be-a-fantastic-revolution-in-medicine/Earth’s environmental problems in 2024: https://earth.org/the-biggest-environmental-problems-of-our-lifetime/My book THE HEALTH FIX - on offer now!: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja-ebook/dp/B0B2VTFFVS/ref=zg_bs_g_362843031_d_sccl_1/259-3769703-6680765?psc=1New Book: Why can’t I see my GP?: https://www.amazon.co.uk/s?k=why+can%27t+i+see+my+gp&i=digital-text&crid=3EHTLXLDL76C7&sprefix=why+can%27t+i+see+my+gp%2Cdigital-text%2C71&ref=nb_sb_noss_1 Hosted on Acast. See acast.com/privacy for more information.

In this episode I look at the work of doctors being done by other professionals and try to balance the issues that surround it. Links:My rapid response from the BMJ in 2006: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325146/Labels and role confusion: https://www.theguardian.com/society/2023/dec/13/public-confused-over-physician-associates-working-in-nhs-research-findsPay issues and regulation: https://www.dailymail.co.uk/health/article-12710201/Some-physician-associates-paid-90-000-year-twice-junior-doctors-salary-not-regulated.htmlA sad case of a death: https://www.bbc.co.uk/news/uk-england-manchester-66211103Endoscopy explained: https://www.nhs.uk/conditions/endoscopy Hosted on Acast. See acast.com/privacy for more information.

Meditation and mindfulness are both useful interrelated tools to improve one’s mental health.Meditation should ideally be a regular practice and in this episode I discuss some of the benefits as well as take you through a short guided mediation on self-compassion.Links:Mindfulness and CBT: https://www.nature.com/articles/s41598-022-24256-9Mindfulness and changes in the brain - neuroplasticity: https://www.youtube.com/watch?v=7CBfCW67xT8Meditation and mindfulness nuances: https://positivepsychology.com/differences-between-mindfulness-meditation/Mindfulness and meditation during COVID-19: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7287297/Measurement of brain responses to meditation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8638869/ Hosted on Acast. See acast.com/privacy for more information.

In this episode I look at the concept of ‘ideas’ rather than resolutions that might shape your 2024 on an individual and societal level, including a couple of things I managed myself in 2023. There are also some easy hacks to incorporate into your day which can work for everyone.My IDEAL framework for behaviour change: https://shows.acast.com/savinglivesinslowmotion/episodes/behaviour-change-2-the-ideal-frameworkCircular economy: https://unctad.org/topic/trade-and-environment/circular-economyBan on single use plastics: https://www.bbc.co.uk/news/business-66946643AI and personalised medicine: https://www.theguardian.com/commentisfree/2023/jun/26/ai-personalise-medicine-patient-lab-health-diagnosis-cambridgeLeafyard - AI driven mental health app with 20% off here: https://www.leafyard.com/healthfixMy talk in London on Wednesday January 10th 2024: https://www.eventbrite.co.uk/e/dr-ayan-panja-the-health-fix-tickets-753931006937Red January: https://join.redjanuary.com/THE HEALTH FIX - all formats, paperback out NOW. Transform your health now: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296 Hosted on Acast. See acast.com/privacy for more information.

In this episode I look at the true essence of health.We live a world that is increasingly confusing in terms of health messaging and priorities given the amount of inequality in the world.I take a look at some basics of what is important to us in our lives which people may not consider important for health but not only nourish us as humans but are important to both our short and long term health.Links:Self-esteem and the brain: https://www.ucl.ac.uk/news/2017/oct/self-esteem-mapped-human-brainHugs (they really are good for us): https://www.healthline.com/health/hugging-benefitsQuality of Life scoring: https://positivepsychology.com/quality-of-life-questionnaires-assessmentsWeightless by Marconi Union (the most relaxing tune in the world?): https://www.google.com/search?client=safari&rls=en&q=weightless+by+marconi+union&ie=UTF-8&oe=UTF-8Social connectedness (what we know): https://www.cdc.gov/emotional-wellbeing/social-connectedness/affect-health.htmEating together (like my taxi driver): https://blog.swedish.org/swedish-blog/7-benefits-of-eating-together-as-a-familySalutogenesis: https://www.local.gov.uk/case-studies/salutogenesis-introductionCome and say Hi to me in London: https://www.eventbrite.co.uk/e/dr-ayan-panja-the-health-fix-tickets-753931006937Pre-order THE HEALTH FIX paperback version now (thank you for your support): https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=monarch_sidesheet Hosted on Acast. See acast.com/privacy for more information.

In this episode I look at the role of our genes in health and illness.Patterns of inherited diseases: https://www.verywellhealth.com/how-genetic-disorders-are-inherited-2860737Epigenetics explained: https://www.theguardian.com/science/occams-corner/2014/apr/25/epigenetics-beginners-guide-to-everythingEpigenetics and inheritance: https://learn.genetics.utah.edu/content/epigenetics/inheritanceEthics of medical genetic testing: https://pubmed.ncbi.nlm.nih.gov/24300652/CRISPR technology: https://frontlinegenomics.com/unlocking-the-future-where-is-gene-editing-going-next/ Hosted on Acast. See acast.com/privacy for more information.

TW: This episode mentions PTSD.We all know what trauma means but how and why does it affect our physical health as well as our mental health?In this episode I look at the reasons behind trauma being a trigger for illness and what we can do to prevent its effects over the years in terms of maintenance.Links: Trauma informed care: https://www.gov.uk/government/publications/working-definition-of-trauma-informed-practice/working-definition-of-trauma-informed-practiceDr Gabor Maté: https://drgabormate.com/“Negative thinking”: Gabor Maté’s thoughts on this: https://www.reflecttherapies.com/post/the-power-of-negative-thinkingSuppressed anger and illness: https://www.frontiersin.org/articles/10.3389/fpsyt.2021.637029/fullEmpaths: If empathy is about stepping into someone’s shoes, compassion is instead “a feeling of concern for another person’s suffering which is accompanied by the motivation to help”: https://www.bbc.com/future/article/20200930-can-empathy-be-bad-for-youDr Nicole Le Pera: https://theholisticpsychologist.com/how-to-do-the-work/The Hoffman Process: https://www.hoffmaninstitute.co.uk/about-the-process/The seven A’s of healing: https://taliand.com/2012/05/04/the-seven-as-of-healing/EMDR for PTSD: https://www.ptsduk.org/treatment-help/eye-movement-desensitisation-reprocessing-emdr/For healthcare professionals: Gabor Maté live in London: https://www.tickettailor.com/events/practiceunbound/940200 Hosted on Acast. See acast.com/privacy for more information.