Pregnancy & Birth Made Easy

Latest Episodes:

Relaxation Practice for Labor Oct 22, 2026

Show notes

Relaxation might sound like the boring part of birth prep, but it’s actually the secret weapon nobody takes seriously until they’re mid-contraction wishing they’d practiced. 😅
In this episode I walk you through the exact relaxation practice I did with my own husband before my babies, step by step, so you can literally start tonight.
We get into why relaxation is a skill you train (not something you’re just born good at), how to use your senses to teach your body to let go on command, the “strokes of three” massage trick that’ll save your birth partner from getting the “stop touching me” glare 😂, and the breathing that takes the edge off — whether you’re going unmedicated or getting the epidural.

Here’s What You’ll Learn in This Episode:

[2:30] How 15 minutes a night now pays off big later.

[4:30] The plot twist: you’re not bad at relaxing, you’ve just never trained it. How to build it like muscle memory. 💪

[6:30] What’s ACTUALLY happening inside your body during a contraction, and why it’s nothing like what the movies sold you.

[9:00] Your one job in early labor. It’s simpler than you think and harder than it sounds.

[10:30] Team epidural? Don’t skip this. Why you still have work to do, and how it lowers your odds of a cesarean.

[12:00] Setting the mood with your senses and the ONE sense we leave out on purpose (you’ll never guess why).

[13:30] The scent hack that flips your body into “time to relax” mode — plus why lavender is the one oil I’d never skip.

[15:30] How to pull your partner in with their voice — the sweet stuff, the affirmations, the cues. Trust me, dads, this one’s for you too.

[17:30] “Strokes of three, down and out.” The one massage move that keeps your birth partner from accidentally driving you up a wall. 😂

[21:00] Deep belly breaths + a loose jaw — and the wild connection between your jaw and your pelvic floor that you'll be so grateful you know!

[23:00] My all-time favorite head-to-toe technique — plus the word you should NEVER say in labor (because it does the exact opposite 🙃).

[24:30] Two more to try tonight: the dreamy movie-theater meditation my husband made up, and “riding the waves” for contractions. 🌊

Links & Resources

My Essential Birth Course
3 FREE Exercise Guide
doTERRA (Oils mentioned: Lavender, Peppermint, Wild Orange, Balance)

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Let's Connect!
Three exercises to help prepare you for your BEST birth: https://www.myessentialbirth.com/3-exercises
Join the Course! https://www.myessentialbirth.com/getstarted
Email: hello@myessentialbirth.com.
Follow @myessentialbirth on INSTAGRAM!

Birth Story: Unmedicated, Spiritual, and Supportive Hospital Birth with Justina & Kace Knowles Oct 15, 2026

Show notes

I shared this incredible birth story back in 2022, and it’s one that has stayed in my heart because of how much faith carried this couple through.
Justina and Kace are proof that when you prepare your mind and your heart alongside your body, everything just feels different.
If you need a boost of “my body can do this today,” this is your episode. ❤️

Justina went into her first birth determined to go unmedicated, and she leaned HARD on three things: her preparation, her husband, and her faith.
Oh, and she went 13 days past her due date with a whole house full of family waiting (her people flew in from Michigan AND the Bahamas 😅).

This one has a dad on the mic too, which I always love.
Kace shares the sweetest things he did to support her, including a custom song and a recorded mantra he made for her to listen to in labor. 🥹 I know you’re going to walk away from this one feeling so encouraged.

Here’s What You’ll Learn in This Episode:

[2:40] Meet Justina and Kace. A teacher and her husband from the Bahamas, and the easy pregnancy that came with one big curveball. 🥰

[5:10] The moment her provider wanted to induce almost a month early and how her knowledge helped her trust her gut and wait. 👀

[8:30] Choosing a hospital for her first unmedicated birth, and the one thing she made sure it had before she picked it.

[11:00] How she and Kace prepared together and the daily exercise she swore by for back relief. 💪

[13:30] Why faith was the center of everything for Justina ,and how it changed the way she walked into her birth. 🙏

[18:00] 13 days past her due date with a full house of family waiting. The mucus plug, the bloody show, and the moment it finally started. 👀

[22:00] Laboring at home as long as possible (and why she refused to leave too early).

[26:30] Standing up for herself at the hospital, the wireless monitors, the birth tub, and getting the room she wanted.

[30:00] The sweetest thing Kace did for her labor. 🥹

[34:00] Transition, the squat bar, and a baby who came so fast the doctor almost didn’t make it. 😳

[37:30] Dad’s honest perspective: what surprised him most, what he’d tell other birth partners, and the little trick with a photo of me. 😂

[40:00] Their best advice for moms and partners.

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Why "At Least You Have a Healthy Baby" Isn't Enough with Dr. Kathleen Kendall-Tackett Oct 07, 2026

Show notes

Your birth doesn't have to look dramatic from the outside for it to have affected you deeply.

You can have a "textbook" birth and healthy baby and still walk away replaying it at 2am, feeling like something wasn't right, like nobody was really listening to you.
And if that's you, you are not being dramatic, and you are not ungrateful. You're human.

I sat down with Dr. Kathleen Kendall-Tackett — a health psychologist and board-certified lactation consultant who has spent her entire career researching birth trauma, postpartum depression, and breastfeeding.
And this conversation is one I think every pregnant mama AND new mama needs to hear, because she was able to call out many things moms think but don't quite know what to do with...or if it's normal.

Here's What You'll Learn in This Episode:

[2:30] How a birth that looks completely "normal" from the outside can still leave a mama traumatized.

[6:00] Why "at least you have a healthy baby" shuts moms down, and what to say (or not say) instead.

[14:00] Why your lizard brain detects "threat" differently than your rational brain and what that means for how birth lands emotionally.

[18:00] What moms actually need in those first few weeks postpartum.

[24:00] The real signs of postpartum mood disorders and why it's bigger than just "the baby blues."

[30:00] Why isolation is one of the biggest struggles of new motherhood.

[34:00] The simple, doable things that help (Most don't involve medication.)

[38:00] The fascinating research on how breastfeeding down-regulates your stress response.

[42:00] Dr. Kendall-Tackett's one message for every mama about asking for support, and why it will get better. ❤️

🎁 Dr. Kendall-Tackett made a free download for all of you called "Making Peace with Your Birth Experience." Whether or not you've experienced trauma, I think every mama should have it tucked in her back pocket. Grab it at www.myessentialbirth.com/trauma

One important note: This episode is for information and education, not medical advice. If you are struggling, please reach out to a trusted provider. You are not alone. 💛
Connect with Dr. Kendall-Tackett:

Links Mentioned:

Free Download: Making Peace with Your Birth Experience: www.myessentialbirth.com/trauma
My Essential Birth Course
3 Free Exercises
My Essential Birth Instagram

Don't forget to RATE & FOLLOW the Pregnancy & Birth Made Easy Podcast!

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Birth Story: Unmedicated, Hospital Birth with Sally Steffy Sep 30, 2026

Show notes

Some stories are too tender and too good to leave sitting in the archives, and Sally's is one of them.
Sally shares her unmedicated hospital birth, and she does it gracefully, while her sweet grandpa had passed away just days before she went into labor. Her story is a powerful picture of the goodness of God woven through both grief and joy, all in the same week.

We talk about how giving birth brought her and her husband closer than ever, and the little things she brought to the hospital that made a real difference, the snacks, the water bottle, the comb, the fan, all the tiny tools that kept her energized, hydrated, and distracted from the intensity of contractions.
Sally is also a wedding photographer who shot 25 weddings while pregnant and worked right up until the day before labor, so we get into how her active, fitness-focused lifestyle shaped her whole experience.

I hope this one speaks to your heart the way it spoke to mine.

Here are some highlights from the episode:

[3:10] How Sally shot 25 weddings while pregnant — and worked right up until the day before she went into labor.

[6:45] Why she compares an unmedicated birth to running a marathon (she's run a few, so she'd know)...and I have to agree 😏

[9:30] Choosing her provider and hospital blind during COVID — and why she couldn't even tour her birth space.

[13:15] The role her husband played — the book he read, the way he prepared, and why she says she never felt alone for a second (tune in dads!! 😉)

[17:40] The daily prep that made the biggest difference — breathing, worship music, and the ice pack rehearsal.

[22:30] Her water starts leaking... and she goes to church anyway (that's my kind of mama - using anything and everything to distract yourself and carry on in the very best way.

[26:00] The heartbreaking loss that hit her family the same week — and why she wonders if it set off her labor.

[30:15] The back labor she didn't expect, the shaking, and the snacks that got her through.

[34:20] The moment she knew her baby was coming — fast.

[37:00] The honest truth about not instantly bonding with your baby — and why that doesn't mean anything is wrong with you. (This is a very important message for every mom to hear, please tune in here)

[40:00] The little tools she swears by for labor — the comb, the water bottle, the stroller fan — how she uses them and how they will come with her for every birth.

One quick note: this episode is for information and education, not medical advice. Always work with a provider you trust for your pregnancy and birth.

Links Mentioned:

My Essential Birth Course

My Essential Birth Instagram
3 FREE Exercise Guide
Water Bottle

Portable Fan

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Are You Pushing Wrong? What Your Pelvic Floor REALLY Needs for Birth with Dr. Sara Reardon Sep 24, 2026

Show notes

What if the way you’re told to push during birth isn’t actually the whole story? And what if leaking, pelvic pain, painful sex, or feeling like your body just never fully recovered after having a baby aren’t things you simply have to live with?

In this episode, I sat down with Dr. Sara Reardon, aka The Vagina Whisperer — a board-certified pelvic floor therapist with 20 years of experience — to talk about the part of your body that plays a HUGE role in pregnancy, birth, and postpartum recovery, but doesn’t get nearly enough attention. We’re talking about how your pelvic floor changes during pregnancy, how to breathe and push more effectively, what actually happens to your pelvic floor during birth, and why the standard “6 weeks and you’re cleared” checkup may not tell the whole story.

Whether you're pregnant and preparing for birth, newly postpartum, or years past your last baby, this conversation will help you understand your body in a whole new way — and recognize when something isn’t just something you’re supposed to “put up with.”

Here are some highlights from the episode:

What actually counts as "not normal" — and why no amount of leaking is something you just have to live with
Why your pelvic floor changes no matter how you give birth — vaginal OR C-section
The signs that tell you it's time to get pelvic floor support
What to focus on in each trimester — strengthening early, birth prep later
The truth about exercising during pregnancy (and why the old advice was wrong)
How to actually push your baby out — and why your breath matters so much
Why "6 weeks and you're cleared" doesn't cut it, and what real recovery timelines look like
The connection between breastfeeding, low estrogen, and pelvic floor healing that most moms are never told
Why it's never too late to get help — 3 months, 3 years, or 3 decades postpartum
Sara's biggest takeaway for every mama on putting herself back on the list

🎁 Sara made all of you a FREE childbirth prep guide with her top 8 pelvic floor tips for birth — how to push, how to breathe, positions, stretches, and recovery tips nobody talks about. Grab it at www.myessentialbirth.com/pft

This episode is for information and education, not medical advice. Always work with a provider you trust for your pregnancy and birth.
Connect with Sara:
✅ Free Pelvic Floor Prep Guide: https://www.myessentialbirth.com/PFT
📱 Instagram: www.instagram.com/the.vagina.whisperer
🌐 Website: thevaginawhisperer.com
📖 Her book: Floored: A Woman's Guide to Pelvic Floor Health at Every Age and Stage

Don't forget to RATE & FOLLOW the Pregnancy & Birth Made Easy Podcast!

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FOLLOW "Pregnancy & Birth Made Easy" so you never miss an episode that makes pregnancy & birth feel easier!

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On Apple Podcasts → Tap the “+” Follow button in the top right corner of the show page.
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Birth Story: What If I Can’t Handle Labor? How Mental Preparation & Support Can Change Your Birth Sep 16, 2026

Show notes

I love a good birth story, but this one has a little something extra. Taryn's not just telling you what happened, she's showing you how much the mental side of birth really matters AND what she did to prepare - which is the most valuable part!

She'd gone into her first two births thinking "I'm tough, I've got this," and learned the hard way that toughness isn't the same as being prepared. (join the club 😉)
So the third time, she did it differently. I first aired this back in 2023 and to-date is our most popular My Essential Birth Story!

Having an unmedicated birth is a huge decision and requires so much preparation physically AND mentally.
Your body will do what your brain tells it to! For your body to enter "Labor Land", it's imperative that mom feels safe and supported.
Taryn shares her birth story about how her support and mental preparation helped her achieve the birth she desired for her third baby girl.
[2:25] Meet Taryn — a mama of three girls in a tiny South Dakota town, with a birth story that was six weeks fresh when we recorded.

[3:09] The road to her three girls — including the part of her story I think a lot of you are going to love.

[5:30] Why she finally switched providers — and the moment she realized she deserved someone who actually listened. (BIG cheer for her here!! 🎉 )

[9:32] The one thing she prepared for this time that she completely skipped the first two times. (It literally changed everything.)

[11:09] Let's talk about "labor land" — what it actually feels like, and why Taryn says it was unlike anything she expected.

[14:32] The weirdly simple trick she focused on during every contraction that kept her whole body relaxed. You're going to want to steal this one!!!

[17:05] What she did in those final weeks that had her walking into her induction WAY further along than ever before.

[20:17] The blizzard, the induction, and the birth — and the moment things went from "this is going to take all day" to "she's coming out RIGHT NOW."

[24:43] The peanut ball. The music. And the fast, intense ending nobody in the room saw coming.

[36:12] The spiritual moment that carried her through — and the prayer that filled the room when she needed it most. I always love these parts of birth stories.

[38:28] Her best advice for moms and partners — plus the little labor snack she swears by (trust her on this one). I actually get questions about what to bring to eat during labor all the time, so I know you'll love this!

Links Mentioned:

Dr. Marina Kimball of Begin with Family Chiropractic

Don't forget to RATE & FOLLOW the Pregnancy & Birth Made Easy Podcast!

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FOLLOW "Pregnancy & Birth Made Easy" so you never miss an episode that makes pregnancy & birth feel easier!

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Preeclampsia, Protein & What Your Early Labs Are Really Telling You with Sarah Thompson Sep 10, 2026

Show notes

Sarah's whole world is focused on YOU — the mama. Because here's the truth we talked about: your baby can be healthy and you can still be sick. And nobody's really watching for that.

Sarah Thompson is a functional medicine provider who specializes in maternity care.

And here's the thing that makes her work so different: most prenatal care is focused on your baby.

We got into the stuff I think every pregnant mama deserves to understand, especially the things that are often preventable but rarely talked about until they become a full-blown emergency.

We dug into preeclampsia and why so many cases could be caught way earlier than they are. We talked about the early markers hiding in labs you might already be getting. And then we got into protein and even though we did not fully agree, I think the conversation will benefit every mom. 😅

I'm leaving that whole exchange in because I think it's so healthy to hear two people who care deeply about mamas talk it through with respect.
You get to take both perspectives and decide what feels right for you.

Here are some highlights from the episode:

What functional medicine actually is — and why "care of the baby" and "care of the mother" are not the same thing
Why so many preeclampsia cases are preventable — and how early it really starts
The "preeclampsia mimickers" that look exactly like the real thing but aren't
How your thyroid plays a role in so many pregnancy complications
The protein conversation where Sarah and I respectfully disagreed and I greatly appreciate her perspective
Why your first-trimester body is begging for carbs — and the science behind those cravings
The truth about heme vs non-heme iron, and how to actually raise low iron
The thing you literally cannot diet or supplement your way out of (and most of us are guilty of it)
Why "warrior-style" workouts might not be serving your pregnant body — and what to do instead
The early lab markers that can flag preeclampsia risk — and the caution to have about who's reading them
Sarah's one message for every pregnant mama — the one that takes the pressure off

One quick note before you listen — this episode is for information and education, not medical advice. Always work with a provider you trust for your pregnancy and birth.

Connect with Sarah:
📱 Instagram: https://www.instagram.com/functional.maternity/
🌐 Website: www.functionalmaternity.com

Don't forget to RATE & FOLLOW the Pregnancy & Birth Made Easy Podcast!

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FOLLOW "Pregnancy & Birth Made Easy" so you never miss an episode that makes pregnancy & birth feel easier!

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Birth Story: Not Asking for Permission & Preparing for Her Unmedicated Birth with Jo Gibson Sep 03, 2026

Show notes

This first aired in March 2023 and became one of my most downloaded birth stories. Once you hear Jo's "ask forgiveness, not permission" approach, you'll understand exactly why.
Jo Gibson is an army wife. Her closest family lives nine hours away. Her insurance meant she had to give birth in a hospital, with a rotating team of midwives she'd never met before — and no real option to switch providers.

On paper, that's a tough setup for the unmedicated birth she wanted. But Jo did something I love. Instead of asking permission, she decided to ask forgiveness. 😏

She stopped asking her providers "can I do this?" and started telling them "this is what I'm doing." She flipped the whole dynamic...and it worked. She showed up to the hospital already eight centimeters, laboring in the ER while nurses tried to hand her a wheelchair, and had her baby boy completely unmedicated. Her husband did counter pressure for so many hours his arms were sore the next day (as they should be if you're doing it right...little tip for dads 😉).

Her birth story is so encouraging, especially if you're a military mama, or any mama who feels stuck with a provider or a hospital and wonders if she can still have the birth she wants. And Jo doesn't just share the wins. She talked about the parts she'd do differently too, which makes this one even more valuable.

Here are some highlights from the episode:

What it's really like to prepare for birth as a military mom - far from family, with limited provider choices
The "ask forgiveness, not permission" approach that changed everything for Jo
How she handled a midwife who told her "most moms don't do that because birth is painful" (and what she did next)
The genius way she flipped the script with her providers...you'll LOVE this part
How her knowledge from the course actually earned her provider's buy-in and trust
Why counter pressure was hands down the most helpful thing she and her husband did
The birth affirmation cards she made herself — and the difference they made in real-time during her birth (they are seriously SO powerful mamas!!)
Her fast, intense labor at home, and why she trusted her gut to head in before hitting 3-1-1
Walking into the ER already eight centimeters with a bulging bag
The shift change that changed the course of her pushing stage...and what she'd do differently next time
Her reflection on tearing, hemorrhage, and immediate postpartum
Her best advice for moms and dads, including a postpartum tip every partner should hear

Just a reminder — this episode is for information and education, not medical advice. Always work with a provider you trust for your pregnancy and birth.

Links Mentioned:
🔗 My Essential Birth Course: myessentialbirth.com/getstarted
🔗 3 Free Exercises: myessentialbirth.com/3-exercises
📱 Instagram: @myessentialbirth

Don't forget to RATE & FOLLOW the Pregnancy & Birth Made Easy Podcast!

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FOLLOW "Pregnancy & Birth Made Easy" so you never miss an episode that makes pregnancy & birth feel easier!

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Vaccines: What Every Mother Needs to Know Aug 27, 2026

Show notes

🗝️ From The Vault: I first shared this one about a year ago. I still get comments on it and I think it may be one of my most favorite conversations about true consent - no matter the topic! I guess it helps that this one is a hot topic 😜 but it still stands!!
You've probably had this moment: You're sitting in a provider's office, pregnant belly in front of you, when someone says, "This is what you'll get at your next appointment." No conversation.

If your stomach has ever dropped in that moment, wondering "do I even get a say here?" — this episode is for you, mama.

I sat down with Alexandra Galaska, the powerhouse behind Just the Inserts, to talk about how to cut through fear, confusion, and the "this is just what we do" culture in medicine.
Alexandra's journey began as a new mom overwhelmed by conflicting voices — and what she uncovered (the actual government-issued manufacturer inserts for pharmaceuticals and vaccines) became the foundation of her mission: helping parents make truly informed decisions with confidence, not coercion.

I want to be really clear about something before you listen — this conversation is not about being "for" or "against" anything.
It's about equipping yourself with facts, frameworks, and questions so you can walk into your provider's office as the CEO of your health and your child's, not a passive spectator.
If you've ever felt overwhelmed, dismissed, or scared you'll "get it wrong," you're not alone and I know you will love this episode. Alexandra's practical, non-alarmist approach is exactly what so many of us wish we had when we first became moms.

Here are some highlights from the episode:

[06:45] The moment Alexandra realized "just trust the system" wasn't enough — and why she started digging into inserts
[12:10] How invisible nudges (like "this is what good moms do") shape our medical choices more than we realize
[18:22] The difference between medical advice and medical coercion, and how to recognize the line
[26:05] Why provider efficiency models often leave informed consent out of the room — and what to do about it
[33:40] Exactly where to find official pharmaceutical inserts and how to read them without spiraling
[41:55] The surprising section of inserts that parents should always check first
[48:20] How to collaborate with your provider using both their expertise and your intuition — because mother's intuition is data
[52:15] Alexandra's encouragement for moms who feel stuck between "trust the experts" and "go down the internet rabbit hole"

Links & Resources:
📱 Follow Alexandra on Instagram: @JustTheInserts
🎓 Alexandra's FREE, no email required course — Make Informed Medical Decisions: justtheinserts.com/training-course
🔗 Join me inside the My Essential Birth Course: myessentialbirth.com/getstarted

Don't forget to RATE & FOLLOW the Pregnancy & Birth Made Easy Podcast!

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FOLLOW "Pregnancy & Birth Made Easy" so you never miss an episode that makes pregnancy & birth feel easier!

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Unmedicated Birth: How to Have an Induction Without an Epidural Aug 19, 2026

Show notes

🗝️ From The Vault!

Every so often there is an episode I just cannot let sit in the archives, and this is one of them.

It first aired in April 2022, and it is such a good one to bring back — because here is what I keep noticing: inductions are getting offered more and more, for more and more reasons.

Which is exactly why I tell every mom to understand what it would be like if an induction could happen, even if the goal is to not have one. That way, if it comes up, you are ready instead of scrambling.

So in this episode we get into what an induction actually is, the reasons one might land on the table (the truly necessary ones and the... not so much), all things Pitocin and why those contractions feel like their own beast, and the one thing that matters most when it comes to preparing.
And if you end up wanting an epidural or leaning on another tool along the way, that is completely okay, but this episode will prep for how to do it unmedicated! None of this is about doing birth perfectly. It is about walking in informed and staying part of every decision.

Here are some highlights from the episode:

[6:15] What a medical induction actually is and what every mom should know about working through labor with pitocin, unmedicated (if that's the goal)!
[7:25] The different induction methods explained simply: Pitocin, breaking your water, Cervidil, Cytotec, Foley bulb, and the Cook's catheter (and why I don't love Pitocin plus breaking your water alone)
[10:48] The real reasons a mom might need an induction, and the ones that aren't so medically necessary
[12:36] So many moms end up with an epidural during an induction — and why the number one reason why
[16:00] All things Pitocin: how it's given, why those contractions feel SO different, and the mental game that comes with it
[22:04] The single most important thing you can do to prepare for an induction
[22:31] What a Bishop score is and how it predicts whether your induction will go smoothly
[24:51] Supplements to prepare your body
[26:56] The physical and mental prep that makes the biggest difference
[40:55] The difference between doing hard things and suffering, and why that line matters so much

Links Mentioned:
🔗 My Essential Birth Course: myessentialbirth.com/getstarted
🔗 3 Free Exercises: myessentialbirth.com/3-exercises
🔗 Dr. Christopher's Birth Prep Tinctures: https://amzn.to/3qzwqSC
🔗 Evening Primrose Oil: https://amzn.to/3qzwqSC
🔗 Red Raspberry Leaf Tea: https://www.amazon.com/Yogi-Womens-Raspberry-Leaf-Tea/dp/B00H3SXWIY/

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