BE HEALTHY WITH AMANDA

Send us Fan Mail GLP-1 medications have completely changed the conversation around weight loss and diabetes but how much do we really understand about them? In this episode, I’m joined by award-winning dietitian and Diabetes Specialist Fareeha Jay for an honest, empowering and enjoyable conversation about GLP-1 medications, diabetes and taking control of your health through knowledge rather than fear. We talk about the pros and cons of GLP-1 medications , when they can be useful, what you need to consider if you’re taking them, and why the medication itself is only one part of the picture. We also dive into diabetes - including the idea that a diagnosis doesn't have to become your identity. Fareeha shares practical insights into how understanding your body, nutrition and lifestyle can help you feel more informed and empowered, as well as the things we can do to reduce our risk of developing type 2 diabetes. In this episode, we discuss: What GLP-1 medications are and why they have become so widely discussed The potential benefits and downsides of GLP-1s When GLP-1 medications may be useful What you should focus on nutritionally if you're taking a GLP-1 Why maintaining good nutrition and muscle matters when using weight-loss medication Common misconceptions around GLP-1s Understanding diabetes without fear or stigma Why a diabetes diagnosis doesn't have to define you What we can do to reduce our risk of type 2 diabetes How knowledge can help you feel more empowered around your health The importance of looking beyond weight and focusing on overall health Fareeha brings years of experience as a Diabetes Specialist and dietitian to this conversation, with a particular focus on culturally appropriate nutrition and supporting people to understand and manage their health. Connect with Fareeha Jay Website: fareehajay.com Instagram: @dietitian_fareehajay This episode is for education and information and is not a substitute for individual medical advice. If you are considering starting, stopping or changing medication, speak to your healthcare professional. Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail This week I'm joined by Katherine Swift, founder of OMGTea, to talk all things matcha. We cover the real health benefits of matcha, simple ways to bring it into your daily routine, and why Japan remains the gold standard for quality — Katherine explains why matcha grown elsewhere just doesn't compare. We also chat about how to actually enjoy your matcha, whether that's a traditional whisk-and-bowl ritual or a quick everyday cup. If you're needing some motivation to get into matcha tea then this episode is where it's at. In this episode: The health benefits of matcha How to build matcha into your daily routine Why Japanese matcha is considered the highest quality Simple ways to prepare and enjoy it Links: OMGTea website: omgteas.co.uk Katherine on LinkedIn: linkedin.com/in/katherineswift Discount: Use code AMANDARYDER25 for 25% off tea and accessories at OMGTea. Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail In this episode expect to feel inspired to waste less, eat better, and enjoy food more than ever. What if the vegetables you’re about to throw away could become some of the most delicious and nourishing food you eat? In this inspiring episode, Rachel shares her journey from working as a chef to becoming deeply immersed in the world of fermentation, unlocking a completely new way of thinking about food, waste, and wellbeing. It’s clear that Rachel has a profound knowledge of how to prepare and eat food to give the maximum nutritional benefits—but what makes her approach so refreshing is how accessible and enjoyable she makes it. From simple ways to ferment leftover vegetables, to her time working at River Cottage, Rachel brings practical insights you can actually use in your own kitchen, no overwhelm, just inspiration. We also dive into: Her go-to meals and how she eats day-to-day Why organic food matters to her (and how to approach it realistically) Her love of wine and how it fits into a balanced, joyful lifestyle The courses she runs at River Cottage How sustainable living doesn’t have to mean restriction - it can mean more flavour, more connection, more enjoyment This conversation is a celebration of midlife lived well, where experience, intuition, and pleasure all come together on the plate. If you’re looking for simple ways to eat better, waste less, and enjoy food more, this episode is packed with ideas to get you started. Do come and join the conversation 🧠 Key Takeaways You can easily ferment vegetables that would otherwise go to waste Sustainable eating doesn’t mean sacrificing enjoyment Organic food choices can support both health and the environment Simple, everyday meals can still be nourishing and exciting Midlife is an opportunity to slow down and live more intentionally 🌿 Resources & Mentions Follow Rachel on IG here River Cottage courses and workshops Limeburn Hill Biodynamic wines Wild Country Organics Fattoria La Vialla Organic wines and skincare and shots that Rachel mentioned And if you'd like to join my members podcast - the link is below, until next time Amanda Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail In today’s episode of Be Healthy with Amanda , we’re joined by Heike Petersen Cunza , founder of Wellicious — a pioneering brand in non-toxic, plastic-free activewear. Heike has been leading the sustainable fashion movement since 2007, long before “eco-friendly clothing” became mainstream. Her mission is simple but powerful: to create activewear that protects both the planet and our health — free from harmful chemicals and synthetic plastics that can impact our bodies and the environment. Together, we explore what really goes into the clothing we wear every day, especially gym wear that sits directly against our skin during exercise. Wellicious Active Wear - they offer 10% off your first purchase Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail In this episode, I’m joined by mindfulness and holistic wellbeing expert Janine Tandy for a powerful conversation about midlife, mindfulness, and why putting yourself first isn’t selfish. With over 20 years of experience, Janine brings a unique blend of Western psychology and Eastern mindfulness practices. She holds a Master of Public Health from New York University and is a qualified yoga teacher, Insight Timer meditation guide, certified health coach, and trained Internal Family Systems (IFS) practitioner. In our conversation, we explore how easy it is to lose connection with yourself as life gets busier and why taking time to look after yourself doesn’t take away from others, but actually benefits them too. Janine shares simple, practical ways to slow down, create space in your day, and find moments of stillness, even when life feels full. Whether it’s through meditation, quiet time, or simply learning to tune in, this episode is full of ideas to support your wellbeing. If you’d like to connect with Janine or explore her work, you can find her here Janine's website - Nourish and if you're local you can also attend her classes in person Monday eves at 6:30-7:45 a yin/yang and mindfulness class so a blend of movement and stillness practices at Camyoga https://www.camyoga.co.uk/ Friday 9:15-10:30 am at The Breathing Space https://somebreathingspace.com/ this class is a slow flow to yin and meditation She also teaches a monthly Sunday Stillness session at Satyam - the date changes monthly https://www.satyamyogacentre.co.uk/ Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail If you'd like to become a member - click here First, we explore the reality of modern snacking. With around 90% of UK snacks now classified as ultra-processed, it is easy to fall into the trap of foods engineered around the “bliss point” of sugar, salt and fat. These hyper-palatable combinations override satiety signals and make it incredibly difficult to stop at just one. You’ll learn: Why snack timing matters, especially in midlife How insulin sensitivity changes throughout the day Why whole nuts behave differently in the body compared to nut butters and processed bars Practical snack upgrades that support blood sugar, gut health and appetite control Then we move to olive oil, one of the most researched and historically trusted foods in the Mediterranean diet. Amanda explains why extra virgin olive oil is not just a cooking fat but a powerful source of polyphenols, anti-inflammatory compounds and heart-protective monounsaturated fats. Inside this episode: The science behind olive oil and cellular ageing What telomeres are and why they matter How olive oil supports gene expression and cardiovascular health How much to use and how to use it properly Two simple weekly actions: Upgrade your snacks to real, whole foods. Intentionally increase your intake of high-quality extra virgin olive oil. Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail In this episode, we’re joined by fermentation expert Catalina Brumann to explore why fermented foods are one of the simplest ways to support your health. If you’ve ever been curious about making your own fermented foods at home, this episode is for you. Catalina breaks down the process in a simple, approachable way - showing that it’s not only doable, but actually fun and rewarding. We talk about how fermentation works, why it’s been used for generations, and how these foods can have a real impact on your gut and immune system. Catalina explains how regularly eating fermented foods helps build a stronger, more resilient microbiome - something that plays a key role in how your body defends itself. One of the biggest takeaways? This is a genuinely easy advantage to give yourself. You don’t need complicated routines or expensive supplements - just a few basic ingredients and a bit of time. Catalina also walks us through how to get started, breaking it down into simple, practical steps that anyone can follow. 🔑 What We Cover Why fermented foods are so effective for gut health How they support and strengthen your immune system Why fermentation is one of the easiest health upgrades you can make Common myths and misconceptions Simple ways to start making your own at home Step-by-step guidance for beginners THE LINKS CATALINA'S WORKSHOPS NOURISH AND NURTURE ONE DAY EVENT - SATURDAY 16TH MAY IN CAMBRIDGE Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail Feeling stuck? Holding yourself back? Today I’m talking with Colette McBeth , storyteller, business activator, and four-time published author, about how to step into your confidence and start showing up fully in your life. In this episode, Colette shares how to: Stop taking yourself down and quiet that inner critic Get comfortable with discomfort and move through fear Give yourself space and time to really think about what you want Express yourself authentically, without falling into people-pleasing This conversation is full of practical strategies and mindset shifts to help you be your boldest self and step into the confidence you deserve, especially if you’ve been playing small for too long. 🔹 Key Takeaways: Confidence grows when we lean into discomfort rather than avoid it The frustration of staying stuck is often worse than the fear of taking action Simple practices can help you create space to reflect on what you truly want Expressing yourself authentically is a skill that can be practiced and it transforms your relationships, career, and life 🔹 Resources & Links: Connect with Colette McBeth: Website: www.colettemcbeth.com Instagram: @colettemcbeth Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail In this episode, I’m joined by gut health nutritional therapist Anna Mapson, who works extensively with clients experiencing IBS and chronic digestive issues. We dive into practical, evidence-based strategies that can make a real difference for those struggling with constipation, bloating, abdominal discomfort and unpredictable digestion. If you experience any form of gut disturbance, this episode will help you understand what’s going on and what you can do about it. If you’d like to work with Anna or explore her resources: Instagram @goodnessme_nutrition - www.instagram.com/goodnessme_nutrition She also has Free resources for IBS - download 5 non-food strategies for better digestion. https://www.goodnessme-nutrition.com/free-resources-page/ Anna also hosts the podcast Inside Knowledge for people with IBS - weekly episodes about IBS, diets for gut health and improving your digestion. Her book Inside Knowledge for people with IBS and SIBO is available on Amazon. Website - www.goodnessme-nutrition.com Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail This week I'm joined by Kirsten Chick , nutritional therapist, researcher and author of Nutrition Brought to Life . We had an open, honest, and uplifting conversation about what it really means to be healthy in 2026. You’re going to get so much from this episode - Kirsten’s deep understanding of health is both inspiring and practical, and it will genuinely motivate you to eat better and take care of yourself. Kirsten shares her personal cancer journey, the emotional impact of diagnosis, and how food became a powerful source of support during treatment and recovery. We also explore the growing research around functional foods, particularly mushrooms - and how they may support the body during cancer treatment and help reduce future risk. This episode is for anyone who has had a cancer diagnosis, is currently navigating treatment, supporting a loved one, or simply wants to understand how everyday food choices can support long-term health, as well as tips on reducing your risk of a cancer. We dive into: How food can support recovery and resilience during and after cancer Living in a toxic world and practical ways to nurture your body The role of medicinal mushrooms (Reishi, Chaga, Shiitake, Lion’s Mane) in immune support, blood sugar balance, and gut health Tips for building metabolic and immune resilience through whole foods Kirsten also highlights trusted mushroom brands like Hifas da Terra and Bristol Fungarium , and shares insights from her book Nutrition Brought to Life . This episode is perfect for anyone interested in holistic cancer support, functional nutrition, and using food as medicine . Resources & Links: This is my brand new podcast you can find out more by clicking the link below Be Healthy With Amanda - find out more Want to find out more about Kirsten . . . Kirsten Chick: https://kirstenchick.com Book: Nutrition Brought to Life : https://kirstenchick.com Hifas da Terra: https://hifasdaterra.com/en Bristol Fungarium: https://bristolfungarium.com Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail If you’re in midlife and want a realistic, sustainable way to feel calmer, more mobile and more connected to your body, this episode is for you. Can 10 minutes of yoga a day really make a difference? This week yoga teacher Libby Stevenson shares her calm, moderate approach to daily movement, how to prevent and ease aches and pains, and why it’s never too late to start because aches, pains and stiffness don’t have to be part of getting older. We cover: ✨ Why daily movement matters more than intense workouts ✨ How yoga can help prevent everyday aches and pains ✨ Why yoga can help you be less reactive in your life ✨ Why it’s never too late to start (even if you’ve never done yoga before) ✨ Libby’s calm, moderate approach to health and life Libby is living proof that it’s never too late - she’s 64 and full of vim and vigour, thanks to her daily yoga practice. 👉 Follow @libbystevenson for daily inspiration and simple yoga practices Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail In this episode I’m joined by Kate Oakley - personal trainer, midlife fitness coach and the woman behind the hugely inspiring Instagram account @yourfuturefit . Kate made a bold career change at 50, leaving her role as a global HR director to become a personal trainer, and she now supports thousands of women to build strength, confidence and resilience at every age. We talk about her journey, the challenges she faced (including degenerative disc disease), and why midlife is never “too late” to get strong. Kate shares how she built such a loyal online community and why so many women connect with her message that fitness should feel achievable, realistic and empowering. We also get into the essentials of strength training in midlife and how to start how heavy to lift why slower is better and why maintaining muscle is one of the biggest gifts you can give your future self. Kate’s approach is all about small steps, consistency and feeling successful rather than overwhelmed. If this conversation reminded you that we can stay strong through midlife’s curveballs, Kate is offering all podcast listeners a special discount on Lift for Life her strength training programme for women 40+ who want to who want to build consistent exercise habits, move with confidence and stay active for years to come. Just click here to find out more and access your listener discount. Instagram @yourfuturefit Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail In this episode I’m joined by Nicky Hambleton-Jones - stylist, author and former presenter of the hit Channel 4 makeover show 10 Years Younger . If you remember the transformations on that show, you’ll love hearing Nicky’s behind-the-scenes stories and how those makeovers helped women feel confident again. We talk about why so many women start to feel invisible in midlife, how ageing affects our sense of identity, and how style can play a big part in rebuilding self-worth. Nicky shares practical midlife fashion advice, tips on wearing colour, and how to dress in a way that lifts your mood and helps you feel more visible and confident. Nicky also opens up about what really happened when 10 Years Younger came to an end and how she rebuilt her confidence over time. Her new book Bolder Not Older is all about reclaiming style, energy and presence in your 40s, 50s and beyond - and this conversation is full of inspiring insights from it. If you’re looking for midlife confidence tips, style inspiration, or a reminder that it’s never too late to reinvent yourself, this is a brilliant episode to listen to. Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail In this episode, I'm joined by nutritional therapist Kirsten Humphries from Bare Biology and we unpack the truth about collagen supplements , fish oils , and how they impact your skin, joints, and overall health . We explore the science and the hype behind both, how to choose quality products, and why clean, sustainably-sourced supplements can make such a difference in midlife. Kirsten also shares her own health journey through burnout, anxiety, ADHD and long COVID, and explains the role that nutrition, omega-3s and collagen have played in her recovery. Together we discuss: How to tell if a fish oil is worth buying EPA vs DHA - what those letters actually mean What areas of health these oils support What collagen really does for skin, joints and mood Why quality and consistency matter more than trends how much to take to really notice a difference The Bare Biology approach to sustainability and transparency This is an empowering conversation for anyone who wants to invest wisely in their health and really understand if collagen and fish oil supplements are worth the bother. This podcast is free to listen to, however, if you'd like to support the show you can always buy me a coffee, every cuppa makes such a difference :) Thank you Links https://buymeacoffee.com/amandaryder https://www.barebiology.com/collections/all Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail This week, I’m joined by Dr. Betsy Greenleaf , board-certified female urogynecologist and women’s health expert . We talk about menopause, perimenopause, weight gain, the new weight loss drugs, HRT (hormone replacement therapy), pelvic health, and vaginal wellness. Betsy explains how to stay strong, confident, and comfortable in midlife , the difference between natural and synthetic hormones , and how to make HRT work for you . We also cover weight-loss drugs like Ozempic, Mounjaro, and Wegovy , why they’re not a long-term solution, and the importance of muscle, stress reduction, and nutrition for midlife wellness . Plus, Betsy shares her top tips for pelvic health , including Kegels, topical oestrogen, red-light therapy, probiotics, and boric acid resets , and her golden rule for midlife self-care: give yourself grace . It’s an honest, empowering and incredibly informative conversation we all need to hear. Links https://buymeacoffee.com/amandaryder Betsy's Pelvic Floor Store that she mentioned Just by clicking on the link you will receive 10% off Betsy's products The Pelvic Floor Store: https://pelvicfloorstore.com/discount/BETSYGREENLEAFSTORE https://pauseinstitute.com https://www.instagram.com/drbetsygreenleaf Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail In this episode I’m joined by Christine Thomas, health economist and author of the upcoming book The Elephant in the Room , where she explores why women are worth so much more than what they weigh. We talk about the pressure women feel to look a certain way, why dieting rarely brings the happiness we expect, and how we can start tuning back into our body’s wisdom instead of fighting against it. Christine shares what she’s learned from her years in the pharmaceutical industry, her research into weight loss drugs like Wegovy and Ozempic, and why true nourishment goes far beyond calories and macros. It’s an honest, intelligent, and compassionate conversation about self-worth, food, and how to make peace with your body at any age. If you’d like to support the show you can buy me a coffee - your support helps me create content that inspires and empowers you to live a healthier life. Thank you! ❤️ https://buymeacoffee.com/amandaryder Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail This week I’m joined by the wonderful Margaret De-Petro - psychotherapist, hypnotherapist, NLP coach and spiritual guide. Margaret has such a powerful way of helping women reframe midlife, not as the end of something, but the beginning of a completely new chapter. In our conversation we talk about how to step into your wisdom, move beyond the feeling of being invisible, and find the courage to create the life you really want. Margaret also shares her perspective on food, energy, and nourishment, and why self-care at this stage is so much more than bubble baths and candles. She leaves us with two really practical pieces of advice you can start using today if you’re feeling stuck or unsure of your next steps. If you’re ready to connect with your own midlife goddess energy, this episode is full of inspiration and encouragement. If you’d like to support the show you can buy me a coffee - your support helps me create content that inspires and empowers you to live a healthier life. Thank you! ❤️ https://buymeacoffee.com/amandaryder Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail This week I’m joined by my lovely friend and acupuncturist Amanda Ody to explore how acupuncture and Chinese medicine can support us in midlife. Amanda has been treating women for over 25 years and I’ve personally benefited from her wisdom and care for many years. In this episode she explains the principles of yin and yang in a really practical way and shows how they connect to the changes we go through in menopause - from hot flushes and dryness to fatigue, weight changes and anxiety. We also talk about food, herbs and simple lifestyle choices that can bring your body back into balance, plus why acupuncture can be such a powerful support during this stage of life. If you’ve ever wondered how Chinese medicine fits into modern midlife health, this conversation will give you fresh insight, practical tips and a new way of looking at your own wellbeing. Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail In this second part of my hair special I’m talking about the key nutrients that really make a difference to midlife hair. From zinc and B vitamins to omega 3 and collagen, I explain how each of these supports growth, strength and shine. I also share what you can do about grey hair and why dryness is such a common issue in menopause, along with some practical tips to bring back softness and condition. If you’ve been feeling worried about changes in your hair, this episode will give you straightforward, evidence based advice you can start using straight away - plus plenty of reassurance that you can support your hair from the inside out. Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition

Send us Fan Mail If you’ve noticed more hair in the shower, your ponytail feels thinner, or your hair just does not look or feel the way it used to, you are not alone. Midlife and menopause bring big changes and hair is often one of them. In this episode I talk about why so many women experience shedding or thinning, what’s happening with our hormones, and how things like stress, thyroid health and nutrition can all play a part. I’ll also share the key tests worth asking for, plus the foods and nutrients that really help to support thicker, healthier hair. My aim is to give you straight-forward, practical advice and a good dose of reassurance too. There are steps you can take to care for your hair from the inside out - and you might be surprised by just how much difference they make. Get in touch with Amanda: Be Healthy with Amanda members podcast Subscribe here - £5.99 / month Email: hello@amandaryder.co.uk Get your copy of Amanda's book - Feel Good for Menopause here Follow Amanda on Instagram @amandarydernutrition