the tara bixby podcast

Part of my mission with the courageously.u podcast is to help you break free from beliefs and behaviors that keep you stuck. For the longest time, I believed periods were supposed to be painful, and the only way to function through the pain was to take medications. I’ve recently learned that my belief couldn’t be any farther from the truth.  To help further educate not only you but myself on hormonal health, I invited Dr. Neal Barnard onto the show.  Dr. Neal Barnard is an Adjunct Professor of Medicine at the George Washington University School of Medicine in Washington, DC, and President of the Physicians Committee for Responsible Medicine. Originally from Fargo, North Dakota, Dr. Barnard received his M.D. degree at the George Washington University School of Medicine and completed his residency at the same institution. Dr. Barnard has led numerous research studies investigating the effects of diet on diabetes, body weight, and chronic pain, including a groundbreaking study of dietary interventions in type 2 diabetes, funded by the National Institutes of Health, that paved the way for viewing type 2 diabetes as a potentially reversible condition for many patients. Dr. Barnard has authored more than 90 scientific publications and 20 books for medical and lay readers and is the editor in chief of the Nutrition Guide for Clinicians, a textbook made available to all U.S. medical students. As president of the Physicians Committee, Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research. His research contributed to the acceptance of plant-based diets in the Dietary Guidelines for Americans. In 2016, he founded the Barnard Medical Center in Washington, DC, as a model for making nutrition a routine part of all medical care.     Working with the Medical Society of the District of Columbia and the American Medical Association, Dr. Barnard has authored key resolutions, now part of AMA policy, calling for a new focus on prevention and nutrition in federal policies and in medical practice.  You can consider this episode your 101 course in hormonal health. If you’re ready, pull up a seat, or shall I say ear, and get ready to take some notes IN TODAY'S EPISODE, YOU WILL LEARN:  What hormones are (5:10) Where things go wrong with your hormones (6:01) What determines the level of estrogen in your blood (11:10) Why doctors aren't educating us on our hormonal health (12:59) What Dr. Barnard wants you to do to heal your hormones (14:20) What endometriosis is (16:06) On average, how long it takes to heal your hormones (18:45) What PCOS is (22:16) How to begin shifting to a vegan diet (26:56) Why we shouldn't give kids milk (28:03) Dr. Barnard's thoughts on coffee (30:18) Why infertility seems to be on the rise (32:02) The first step to reducing menstrual pain (35:33) Whether or not toxins impact hormonal health (37:50) I can’t wait to hear your feedback on this episode! Screenshot and tag me—I’m @courageously.u— and my guest—@drnealbarnard and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Save 10% on your Branch Basics Starter Kit with code: COURAGE __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/neal-barnard/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Did you know that I work in an all-male prison? Yup! During my 9 to 5 or more like 6 to 4, you can find me working as a mental health clinician in an Idaho prison. Working with fellas who are incarcerated has opened my eyes in a way that they had never been opened before. I've become massively aware that trauma is real, substance abuse is, in fact, a common coping skill, and that many families looked like anything but the Brady bunch. Today's episode is me sharing a sliver of what I see at work with you. Granted, Doug was never incarcerated in Idaho. He was once incarcerated. Doug Bopst was a former convicted felon and drug addict, sentenced to months in jail due to being found guilty of "possession with intent to sell." With his cellmate's help, Doug was able to find fitness and use his time locked up to beat his demons and reinvent himself.  Doug is now an award-winning personal trainer, author, and host of the Adversity Advantage Podcast. He was voted Baltimore's "12 Fitness Heroes" in 2015 by The Baltimore Sun, and he has been featured on the Today Show and Men's Health. With the drug epidemic at an all-time high, he is on a crusade to share his story with hopes of inspiring others not only on the power of fitness but also to help inspire others to beat addiction.  IN TODAY'S EPISODE, YOU'LL LEARN:  How incarceration and fitness saved Doug's life (5:40) Why Doug used substances to cope (8:22) What led to Doug's incarceration (12:04) What Doug would tell a kiddo who's struggling with big emotions (17:36) How time led to change for Doug (20:15) The four things Doug would tell someone who has an addict in their life (26:22) How Doug navigated triggers (32:42) Ways Doug managed cravings (34:54) How anxiety presented itself in Doug's life and how he navigated it (37:50) What Doug's up to now (45:46) What Doug would tell his younger self (49:05) I can’t wait to hear your feedback on this episode! Screenshot and tag me—I’m @courageously.u— and my guest—@dougbopst and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Save 10% on your Four Sigmatic purchase with code: COURAGE10 __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/doug-bopst/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

You all know anxiety is my jam. I'm basically obsessed with all things anxiety, so when I learned of today's guest, you better believe I was all over getting him on The Courageously.u Podcast.  Today's guest is Dr. Russell Kennedy. Dr. Kennedy grew up with a parent with schizophrenia and developed his own anxiety disorder as a result. Dr. Kennedy has degrees and advanced training in medicine, neuroscience, and developmental psychology. He is also a certified yoga and meditation teacher —and to top it all off, Russell was a professional stand-up comedian for over a decade. His life's work is dedicated to helping people to recover from anxiety. His Book, Anxiety Rx combines his traditional scientific training with lessons learned from his atypical life experience to show people exactly how to escape chronic worry.  I'm a firm believer that anxiety is not black or white and that it presents itself in many shades of grey. Dr. Russell and I dive deep into the grey areas of anxiety. IN TODAY'S EPISODE, YOU WILL LEARN:  How having a father that lived with schizophrenia ignited Russell's anxiety (4:25) What happens when we stop reading ourselves (5:47) Why we project on to people close to us (7:55) How Russell's anxiety led to him contemplating suicide (8:54) What Russell believes is the underlying cause of anxiety (9:22) How our ego dragon overprotects us from potential dangers (10:40) Why it's important to sit with and notice your anxiety (13:42) The one thing Russell wants you to do (14:19) Why Russell wants you to stop using the word anxiety (16:48) Why you can't have anxiety without being a victim (17:47) How your alarm (your inner child) is asking for attention (19:51) How to reconnect to your inner child (24:21) The correlation between childhood trauma and chronic anxiety (26:50) What the three W's of warning are (29:13) Why uncertainty drives anxiety (29:33) How worries are used to avoid feelings (33:04) How to get out of your thoughts and back into sensation (42:06) Why one can split from themself (47:03) Russell's thoughts on mental health meds and GP's role in prescribing meds (49:50) What Russell does when he has a panic attack (56:56) Why people mistake a panic attack for a heart attack (58:06) Why people cry during yoga (1:02:39) Russell's thoughts on health anxiety (1:07:54) I can’t wait to hear your feedback on this episode! Screenshot and tag me—I’m @courageously.u— and my guest—@theanxietymd and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Save 10% on your Four Sigmatic purchase with code: COURAGE10 __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/russell-kennedy/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Today's guest is holistic nutritionist, and lifestyle cleanse expert Elissa Goodman. Elissa has struggled with her health her entire life, culminating in cancer and Hashimoto's in her 30's. Beyond her own health, she has also struggled while watching various loved ones suffer from health-related issues, including her husband Marc, who lost his battle to cancer in his mid-40's. Elissa believes that proper nourishment, healing by listening to your "gut, connecting to your inner strength, and a daily renewal practice is essential for optimal living. She's on a mission to educate and encourage healthy, mindful living while helping others embrace the concept that we are a product of what we eat and how we treat ourselves. Today's episode is jam-packed full of nuggets of wisdom, so feel free to take notes. I may be biased, but I feel this is just the episode we need as we roll into a wild holiday season. IN TODAY'S EPISODE, YOU WILL LEARN:  Elissa's health story that led her to use food to heal (3:23) The importance of marrying conventional and functional medicine (9:01) Elissa's BIG epiphany (11:18) What happens to your gut when you're stressed and unhappy (12:42) Why focusing on your emotions and diet are essential in healing (13:32) What Elissa does for self-care to improve her well-being (14:46) Why you are never too old to reinvent yourself (18:11) The benefits of juicing (19:04) The importance of using food and lemon water to cleanse the toxins from our body (22:11) One of the best things to do for yourself in the morning (25:44) Why Elissa love's juicing and doesn't worry about the fiber being eliminated (26:34) Why you shouldn't put fruit in your juices (27:35) What to do if you don't have a juicer and want a shortcut (27:51) How Elissa does intermittent fasting and why she chose to fast (29:35) Key foods to incorporate into your diet (32:09) The supplements I use to improve my hormonal health (34:27) Foods Elissa encourages people to avoid (35:42) Why Elissa thinks the word superfoods is overrated (38:09) The benefits of taking organic MCT oil (41:35) Elissa's thoughts on alcohol (41:40) Why we should be drinking bone broth (43:45) The importance of sleep (46:02) I can’t wait to hear your feedback on this episode! Screenshot and tag me—I’m @courageously.u— and my guest—@elissagoodman and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Toss the toxins in your home for good! For a limited time only, Branch Basics is giving YOU 10% off your first Starter Kit. Click here to start tossing the toxins today! __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/elissa-goodman/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Today with are chatting with a survivor of a sexual assault, Lacy Crawford. I'll let Lacy share her story with you, but I do want to chat a second about why this episode means so much to me.  Did you know, on average, there are 433,648 victims (age 12 or older) of rape and sexual assault each year in the United States, and every 73 seconds, an American is sexually assaulted? Bananas, right?!? I'll never forget the feeling that came over me when I realized how many courageous souls had been sexually assaulted. The majority of my clientele, both in community work and corrections, have experienced sexual abuse at one point in their life (Not all, but definitely a large majority). This blew my mind! Why? Because no one ever talks about sexual assault. I honestly had no clue that it was really a problem until I became a therapist. Becoming a therapist opened my eyes to the realities that many people's emotional struggles stem from past sexual trauma. Creating a conversation around sexual abuse is very important to me, and that's why this week's podcast interview with the ever courageous Lacy Crawford is so near and dear to my heart. IN TODAY'S EPISODE, YOU WILL LEARN:  Where Lacy found the courage to share her story of sexual assault (6:24) The red flag that leads to victims holding blame and shame (9:34) The background of what led to Lacy's first sexual assault (11:00) The events that followed after Lacy was sexually assaulted (14:22) When Lacy gave up and concluded her body no longer belonged to her (15:40) Why Lacy didn't kick and scream and say no (17:08) How Lacy's deadening inside carried with her into adulthood (17:45) How Lacy coped with the assault, loneliness, and suicidal thoughts (19:00) How Lacy refused to let the perpetrators and elite boarding school take what she had worked so hard to build away from her (21:35) The methods Lacy used to heal her inner child (24:45) What saved Lacy's life (27:57) How an elite boarding school failed to report, protect, and treat Lacy (32:32) What transpired when Lacy began the process of pressing charges (36:28) Why Lacy went back to St. Pauls after they threatened to destroy her reputation (45:55) What is taken away from someone who has been sexually assaulted (47:03) How St. Pauls school covered up teachers sexually assaulting students (48:06) Whether or not the school has tried to contact Lacy since her book came out (57:14) The advice Lacy would give to someone who has been sexually assaulted (1:01:29) I can’t wait to hear your feedback on this episode! Screenshot and tag me—I’m @courageously.u— and my guest—@lacycrawford and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Make the switch to non-toxic deodorant today! Get 10% off your first Primally Pure order with code: COURAGE10 __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/lacy-crawford/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Are you ready to toss the toxins and get back to basics? I sure am! Today's guest is the ever courageous Allison Evans. I first discovered Allison after hearing her story through Branch Basics. Allison is a co-founder of Branch Basics. She has dedicated herself to helping others reap the benefits of clean living after experiencing life-changing healing from living in an environment free of toxic chemicals.  I won’t dive into her story here because I want to let her tell you for herself, but Allison loves researching all things holistic parenting, clean eating, and she especially loves helping others navigate their health journeys.  This episode is really important to me because I recently learned I have endometriosis, and it threw my baby-making plans for a loop. After connecting with Allison and hearing her story, I discovered I’m not alone in this hormonal struggle.  My intention with this episode is to ensure women are informed and are provided the tools and education they need to be proactive in their overall health.  IN TODAY'S EPISODE, YOU WILL LEARN:  Allison's health journey and what led to the creation of Branch Basics (4:47) How toxic products are disrupting our endocrine system (10:30) How we have become desensitized to fragrance (13:40) The importance of becoming more comfortable with the smell of clean (17:13) About Lyme Disease and how Allison is treating it holistically (18:00) Allison's feelings about birth control being used for symptom management (24:19) The first thing to do if you have endocrine-related symptoms (25:07) How to avoid overwhelm when removing toxins from your home (29:24) All about the wonders of Branch Basics (31:06) The two main categories of cleaning products and how we are depleting our gut bacteria through our cleaning products (33:45) The power of using Branch Basics for your laundry (38:10) Allison's challenge for you (40:19) I can’t wait to hear your feedback on this episode! Screenshot and tag me—I’m @courageously.u— and my guest—@branchbasics and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Want to snag 10% off your first Branch Basics Starter Kit? Click here and use code COURAGE at checkout. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/toss-the-toxins/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Don't let the word trauma discourage you from tuning in. Trauma looks different to everyone and comes in many different shades and colors. Today's guest, Dr. Nicole LePera, best known as the holistic psychologist, is joining us on The Courageously.u Podcast to deliver the tools you need to begin your self-healing journey. Dr. Nicole LePera was trained in clinical psychology at Cornell University and the New School for Social Research and studied at the Philadelphia School of Psychoanalysis. She is a holistic psychologist whose work addresses the connection between the mind, body, and soul, incorporating overall lifestyle and psychological wellness practices. She is the creator of the #SelfHealers movement, where people from around the world are joining together in community to take healing into their own hands. Her first book, How to Do the Work, is currently in pre-order with a release date of March 2021.  IN TODAY'S EPISODE, YOU WILL LEARN:  All about the A.C.E. scale and how people are suffering wounding in childhood that is continuing to impair their level of functioning outside the traditional ten-point scale (11:05) What reparenting is (13:23) What the process of reparenting looks like (15:46) Why we need consciousness to create change (18:51) Markers that might imply someone has a wounded child (22:20) If there is a correlation between borderline personality and a wounded child (25:40) The importance of attachment with your parents and how it can impact future relationships (27:10) Why people seek relationships to meet their needs (33:34) What needs to change before other people can know us (37:16) The importance of putting boundaries in place, how to put them in place, and what codependency looks like (39:49) What is ego, and how does it operate in our daily life (51:24) Ways to begin healing your ego (57:26) I can’t wait to hear your feedback on this episode! Screenshot and tag me—I’m @courageously.u— and my guest—@the.holistic.psychologist and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Click here to download your anxiety freebie today! __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/nicole-lepera/   COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393   COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Jen Lancaster is the New York Times bestselling author of the novels Here I Go Again and The Gatekeepers; the nonfiction works Bitter Is the New Black, Such a Pretty Fat, and Bright Lights, Big Ass; and the memoirs Stories I’d Tell in Bars, Generation X, My Fair Lazy, Pretty in Plaid, and I Regret Nothing, which was named an Amazon Best Book of the Year. Her latest book, Welcome to the United States of Anxiety: Observations from a Reforming Neurotic, is an absolute must read.  Jen is regularly a finalist in the Goodreads Choice Awards. She has sold well over a million books documenting her attempts to shape up, grow up, and have it all—sometimes with disastrous results. She’s also been seen on the Today show, as well as CBS This Morning, Fox News, and NPR’s All Things Considered, among others. On top of all this, she is real, and that’s why I love her.  IN TODAY'S EPISODE, YOU WILL LEARN:  What inspired Jen to write Welcome to the United States of Anxiety (8:07) What anxiety looks like to Jen (9:58) What Jen gained from asking herself, "What would be the worst thing if I admitted I was afraid, this makes me anxious; I don't like this." (12:09) Why Jen based anxiety on Maslow's Hierarchy of Needs (13:36) Jens belief of what triggers people the most (15:13) Whether or not Jen likes the Kardashians (18:00) Why Jen feels food can leave you anxious (20:25) How comparison leads to anxiety (24:40) The negative impact of social media (32:27) The message we are getting from HGTV (34:02) How keeping up with the Joneses is increasing anxiety (37:02) The role policing plays in anxiety (41:23) How our political climate is impacting us (45:36) The phrase that will make your life easier (48:28) Jens view of hate crimes (54:15) The cons of posting pictures of your kiddos on social (58:56) What helps Jen manage her anxiety (1:02:25) I can’t wait to hear your feedback on this episode! Screenshot and tag me—I’m @courageously.u— and my guest—@jennsylvania and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Want to win a copy of Welcome to the United States of America? All you have to do to enter is rate and review The Courageously.u Podcast on Apple Podcasts. By doing this, you help more courageous souls find the show. After leaving your review, email your screenshot to hello@courageouslyu.com, and you’ll automatically be entered to win a copy of Welcome to the United States of Anxiety. The lucky winner will be announced on November 4th. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/jen-lancaster/   COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393   COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

On my continued quest to help break the commonly held belief surrounding mental illness, I bring you today's guest, Dr. Kabran Chapek.  Dr. Kabran Chapek has been a staff physician at Amen Clinics since 2013. As a graduate of Bastyr University in the Seattle area, he is an expert in the use of functional and integrative treatments. Dr. Chapek is the founding president of the Psychiatric Association of Naturopathic Physicians, an affiliate group of the American Association of Naturopathic Physicians.  He is also the author of Concussion Rescue, an amazing book that describes the programs and protocols he uses at the Amen Clinics to put patients on a pathway to recovery. For anyone struggling with the effects of concussion, Concussion Rescue guides you through strategies from the cutting edge of brain science.  Why does this episode matter?  Most people believe that mental illness is solely the result of a chemical imbalance, and that’s just not true.  Dr. Chapek educates us on the role that brain injury plays in psychiatric illness. Having had multiple head injuries myself, I found concussion rescue to be very insightful.  If you have ever had a brain injury, know someone who has, or want to be proactive in regards to your mental health, this episode is for you.  IN TODAY'S EPISODE, YOU WILL LEARN:  Why brain imaging is helpful (6:20) That brain injuries can cause mental health problems (9:50) Things to do immediately if you injury your brain (13:34) What you need to place in your car (15:14) What to do if there are signs of a concussion (16:23) Symptoms of a concussion (16:42) How brain injury leads to mental health problems (18:24) The BRIGHT MINDS risk factors (22:59) How brain injury can lead to sleep problems and tips to improve sleep (29:39) What to do if you don't have access to SPECT imaging (33:51) How diet influences brain health (36:12) Dr. Chapek's final tip to help improve mental health (39:20) I can’t wait to hear your feedback on this episode! Screenshot and tag me—I’m @courageously.u— and my guest—@drkabran_chapek and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Save 10% on your Four Sigmatic purchase with code: COURAGE10 __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/kabran-chapek/   COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393   COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Today's episode is a courageous story of a female endurance athlete who went from the top of her game to an emotional breakdown that had her living with thoughts of suicide. Sonja Wieck is a top Ironman triathlete with nothing but passion, drive, and determination. She can be seen leading her group of three men on Team Iron Cowboy on Mark Burnett’s new competition show “World’s Toughest Race Eco-Challenge Fiji” hosted by Bear Grylls, which can be seen on Amazon Prime.   At the ripe age of 40, she is a 6x Kona Ironman World Championship Qualifier and Competitor, has participated in 18 Ironman competitions, came in 2nd place at Kona Ironman World Female 35-39 age group, was named the Ironman All World Female 35-39 Champion, Tokyo’s Joe’s Athlete of the Month, participated in multiple Ultramarathons finishing up to 100 miles, ran the Grand Canyon Rim to Rim in 12 hours, and that’s just the half of it. Sonja Wieck states her mission is simple. She wants to encourage men and women of all ages that you can push yourself to do the impossible, but if you strive for success and achievement for your own ego, you will be left unfulfilled. It is when you pursue your dreams for your own personal growth, you learn the most about yourself and are able to show up best for others around you. Sonja wants people to know life is about more than ourselves but giving back and helping others, and this is what is missing from competitive sports. IN TODAY'S EPISODE, YOU WILL LEARN:  What it's like to compete in the worlds toughest race (6:05) What led to Sonja's breakdown (10:05) Sonjas feelings surrounding normalizing mental health struggles in sports (16:40) What Sonja's breakdown looked like (18:27) Sonja's breakdown red flags that were ignored (22:59) What helped Sonja cope with her symptoms (25:42) The concept that was one of the hardest things for Sonja to break down in therapy (30:15) What Sonja was feeling when she was having suicidal ideations (35:02) The advice she would give to herself if she could go back in time (41:00) The details behind Sonjas continued struggle with anxiety and how she manages it (42:28) How Sonja went from breakdown to the worlds toughest race (46:38) The practice Sonja engages in prior to making commitments (52:18) I can’t wait to hear your feedback on this episode! Screenshot and tag me—I’m @courageously.u— and my guest—@gosonja and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Get 10% off your first Primally Pure order with code: COURAGE10 Ready to have freedom from your anxiety? Download my 4-week action plan today. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/sonja-wieck/   COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393   COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/