The Change Lab

How to Live May 27, 2024

We live in era of contradictory approaches to, frankly, everything. How to parent? How to live the good life? How to eat healthfully? No one agrees and everyone is an expert. In today’s episode of The Change Lab, Dr. Heinz explores the question of how to live and comes to a conclusion that might surprise you. It’s not a question of searching for the “right” approach to life, it’s not about understanding that there isn’t one “right” approach to life, it defining an approach to life this is YOURS. As Zadie Smith wrote, you are the author of the dictionary that defines you. And once you become the author of your beliefs, principles, values, and identity, you fully step into adulthood.

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

Produced by Peoples Media

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You don’t or you can’t? How Your Language Shapes Your Identity May 13, 2024

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3 Life Lessons (That Apply to Everyone) From Playing Hockey Again Apr 22, 2024

In the last episode of The Change Lab, I talked to Elaine O’Brien, Ph.D. about play and how it facilitates wellbeing. In today’s episode, I get into my own experience with a game I’ve been playing recently, ice hockey, and three life lessons I’ve gained from re-engaging in this sport. If you’re at a plateau in your life or you need some inspiration to add more play and fun to your life, this one is for you. Check it out and make sure to get your lab work exercise for the week at the end of the episode.

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

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The Power of Play with Elaine O'Brien, Ph.D Apr 08, 2024

The Power of Play

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Physical Health is Mental Health with Ellen Vora, MD Mar 18, 2024

Ellen Vora, MD, is a board-certified psychiatrist and holistic health practitioner renowned for her pioneering approach to mental health care. With a foundation in conventional psychiatry complemented by integrative and holistic healing modalities, Dr. Vora offers patients a comprehensive and empowering path to well-being. A graduate of Yale University and Columbia University College of Physicians and Surgeons, she blends her expertise with mindfulness meditation, nutrition, and herbal medicine to address the root causes of mental illness. Driven by a commitment to holistic wellness, Dr. Vora is dedicated to transforming mental health care through her clinical practice, speaking engagements, and educational outreach, inspiring individuals to embrace a more balanced and resilient approach to mental well-being.

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

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Is It Productiveness or Meaningless Movement? Mar 04, 2024

Do you ever feel like there are not enough minutes in the day to get all the things done? Or lament that you’re not using your time productively? Well, what if your fixation on productivity was actually unproductive?! I’m fairly certain it is! In today’s episode, I reflect on a heart-stopping quote from Carl Sagan that makes our secret desire to win a productivity ribbon each day seem pretty darn absurd. So, if you struggle with time management, this episode is for you. We’ll explore the liberating idea that there is, in fact, no universal “Good Use of Time Scale.” You are the only person who can determine what is and is not a good use of your time. But with this freedom come responsibility. You must define the parameters of valuable time use by getting clear on your goals and your values. And, of course, there is an eye-opening lab work exercise to help you look objectively at how you are spending your time right now. Remember, your time is not to be managed; it’s meant to be lived. So, let’s put the “own up” in grown up and start creating deliberate, self-authored days.

Show Notes:

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

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Setting Big Goals with Caroline Adams Miller, MAPP Feb 26, 2024

Today in The Change Lab, I’m joined by my former coach and goal-setting expert, Caroline Adams Miller. Twenty-three years ago, Caroline helped me achieve an impossible goal that changed my life. In our conversation, Caroline breaks down the difference between learning goals and performance goals and why distinguishing one from the other matters; why women need less consolation from their friends and more encouragement to go after hard goals; and how she’s approaching her next big goal…writing her forthcoming book, Big Goals, which comes out in the Fall of 2024. As Caroline reminds us, “the happiest people wake up to hard goals.” This episode is a must listen if you have big dreams, but feel stuck without a clear idea of how to realize those goals.

Show Notes:

Caroline Adams Miller, MAPP Website

Caroline’s Books

Creating Your Best Life

Getting Grit: The Evidence-Based Approach to Cultivating Passion, Perseverance, and Purpose

My Name is Caroline

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My Alcohol Free Evolution Experiment: Six Week Update Feb 19, 2024

Hey lab mates and TGIM! We’re back in The Change Lab, and I’ve got an update on my New Year’s Evolution – a six-month hiatus from the booze. I started this experiment on January 1st, 2024 hoping to start waking up with the 5amers brimming with sober energy. Spoiler alert: that didn’t happen. Turns out, I’m still hitting the snooze button, and my Peloton still has abandonment issues. But, what I have discovered is that most of what made this moderate drinker not want to give up her right to drink is, well, BS. In today’s episode, I get personal about my relationship with alcohol and share the preliminary findings of my sobriety evolution experiment. And it’s not just about alcohol; it’s about our capacity to change and stepping into the joy of limitless possibility. If you need some inspiration and motivation to start your week, don’t miss this candid episode. Cheers to change!

Lab Work:

Take a serious–dare I say sober–look at the change you have been contemplating and do the following short exercise:

At the top of a black sheet of paper write this statement and question: “I want to make this change, but I don’t feel ready. What exactly needs to happen for me to feel ready?” Write down as many responses to this question as you can and “I don’t know” is not an answer, it’s avoidance. When you’re finished, look at what you wrote down. If someone you love deeply came to you with a list of what’s holding them back from feeling ready to make a life-affirming change that looked exactly like yours, would you sign off on it? And if not, why?

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

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Coaching in the Lab: A New Career at 49 Feb 12, 2024

In today’s episode of The Change Lab we are coaching in the lab. So, pull up a chair and join Dr. Heinz’ session with Anne, who is wrestling with self-criticism as she applies to law school at 49. In today’s more loose and conversational coaching session, Anne sees how her fear of not liking law school and quitting is holding her back from starting it with gusto, which, of course, is going to make it far more likely that she doesn’t like it! Listen to this episode of Coaching in the Lab and relate it to your own insecurity, self-doubt, and apprehension. Perhaps, you need to spend some time creating your own definition of success and laying out the criteria for calling it quits with not an ounce of guilt just like Anne does. Tune in and don’t forget to listen to the labwork at the end of the episode…it’s a good one!

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

Produced by Peoples Media

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The Life Affirming Power of Relationships Feb 05, 2024

Put down the green juice and call your friend. Nothing packs a wellness punch like improving the quality of your social connections and personal relationships. In today’s research packed episode of The Change Lab, Dr. Heinz digs into why other people matter to your physical and psychological wellbeing and, most importantly, shares three things you can do right now to get more goodness out of your relationships. Check it out and share it with a friend to discuss it together!

Show Notes:

Martha Knudson, JD, MAPP, “High-Quality Relationships are Vital to Health, Performance, and Professional Success

https://lawyerwellbeing.net/2020/04/14/high-quality-relationships-are-vital-to-health-performance-and-professional-success/

Social Ties and Susceptibility to the Common Cold

http://people.vcu.edu/~dbandyop/BIOS625/CohenEtAl.pdf

Depression Contagion in College Roommates:

Howes, M. J., Hokanson, J. E., & Loewenstein, D. A. (1985). Induction of depressive affect after prolonged exposure to a mildly depressed individual. Journal of personality and social psychology, 49(4), 1110.

The Contagion Effect of Happiness

https://humannaturelab.net/images/publications/095-Dynamic-Spread-of-Happiness-in-a-Large-Social-Network.pdf

Barbara Fredrickson Video, “Understanding Everyday Love”

https://www.youtube.com/watch?v=UWnqREJFrYk

“Science Discovers the Perfect Formula for Hugging” by Alison Escalante, M.D.

https://www.psychologytoday.com/us/blog/shouldstorm/202006/science-discovers-the-perfect-formula-hugging

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

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The Five Principles of Parenting with Dr. Aliza Pressman Jan 22, 2024

Being a parent in the era of social media means wading through a morass of conflicting and half-baked advice from would-be influencers, coaches, and practitioners.

* It’s confusing. “Wait, attachment parenting has nothing to do with attachment?”

* It’s overwhelming. “I want to be sensitive to my child’s needs, but how sensitive?”

* It’s contradictory. “Don’t be a tiger/helicopter/lawn mower parent, but also be an involved parent and help them lean into their potential.”

It’s enough to make any try-hard parent confused, frustrated, and exhausted.

Well, not to worry, relief is here. In today’s episode of The Change Lab, Sasha is joined by the wise and delightfully human host of the Raising Good Humans Podcast, Dr. Aliza Pressman. Aliza will cut through all the parenting nonsense to distill the five principles of parenting that are based on decades of research. And, here’s the great news, being a good parent of good humans is not as complicated as you may have been led to believe. With her warmth and wisdom, Aliza will bring you the relief you have been looking for. So, even if you’re a parent or not, make sure to tune into this one!

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

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The Fresh Start Effect Jan 15, 2024

Whether New Year lover or hater, the science behind the year’s most significant self-improvement day is pretty darn fascinating. In today’s episode of The Change Lab, Dr. Sasha Heinz dives into the research on the Fresh Start Effect, the human tendency to set and pursue goals or make positive changes at the beginning of a date that gives us a psychological feeling of “before & after.” In this episode, you will learn the three reasons why a fresh start is an ideal time to initiate change and why, when you’re already doing a bang up job checking the box on your daily habits, it’s wise to ignore those fresh start dates. Tune in to see how a fresh start can help you transcend the daily grind and reach toward your biggest goals.

Show Notes:

https://www.stickk.com

(The goal commitment contract website mentioned in today’s episode.)

https://www.joinreframeapp.com

(The alcohol tracking app Sasha is currently using…it’s pretty awesome!)

Dai, H., Milkman, K. L., & Riis, J. (2015). Put your imperfections behind you: Temporal landmarks spur goal initiation when they signal new beginnings. Psychological science, 26(12), 1927-1936.

Dai, H., Milkman, K. L., & Riis, J. (2014). The fresh start effect: Temporal landmarks motivate aspirational behavior. Management Science, 60(10), 2563-2582.

https://static1.squarespace.com/static/5353b838e4b0e68461b517cf/t/631f965924e50773cb21e24e/1663014489399/the-fresh-start-effect-motivational-boosts-beyond-new-years-resolutions.pdf

Lab Work

Define Your Current Chapter

You are the protagonist in your life story, how have you—the main character—evolved in this current chapter?
What challenges have you struggled with and overcome since this chapter began?
What emotions define this chapter?
What goals or dreams have given shape to your story arc?
During this period of your life, what relationships have had the most significant impact?
What activities, hobbies, or interests would characterize this time in your life?
What daily routine or schedule exemplifies this particular chapter of your life?
In this chapter, what problem or worry is a prominent feature?
What triumphs and accomplishments have given this chapter special meaning?
If this chapter had a title or label…what would it be?
Are you in the beginning, middle, or end of writing this chapter?
And how does this chapter set you up for the next one?

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

Produced by Peoples Media

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Rethinking Perfectionism with Katherine Morgan Schafler Jan 08, 2024

Did you know that there are different types of perfectionists each with their own distinct perfectionistic ideals and specific personality assets and liabilities? In today’s episode of The Change Lab, psychotherapist and author, Katherine Morgan Schafler, gives us a new and nuanced perspective on perfectionism. Join Katherine and Sasha as they discuss Katherine’s groundbreaking and original book, The Perfectionist’s Guide to Losing Control: A Path to Peace and Power.

Show Notes:

To learn more about Katherine Morgan Schafler and her book, head to her website www.perfectionistsguide.com.

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

Produced by Peoples Media

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Ebenezer Scrooge and the Science of Radical Transformation Jan 01, 2024

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How Come Certain People Change So Quickly…and For Other People It Takes So Much Longer? Dec 25, 2023

In the past few episodes of The Change Lab, Dr. Heinz has discussed the five stages of change (precontemplation, contemplation, preparation, action, and maintenance). But some personal changes seem to happen in an instant, not in a slow progression through these five stages of change. In today's episode of The Change Lab, Dr. Heinz answers a question she got from one of her colleagues about this very issue: why do some people change instantaneously without seeming to go through these stages? If you've been wondering why some people seem to "Just Do It", this episode will help you understand what's really going on.

Doors close for Dr. Heinz's new group coaching program, New Year's Evolution, on Friday, December 29th. If you want to change something about your life, you want a program that is 100% grounded in the science of change, and you want a guide to take you through it, New Year's Evolution is for you! Go to www.drsashaheinz.com/evolve to join.

Show Notes:

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

Produced by Peoples Media

Hosted on Acast. See acast.com/privacy for more information.

How I'm Preparing for My New Year's Evolution Goal to Quit Booze in 2024 Dec 18, 2023

When it comes to setting a New Year's goal...if you fail to plan, you plan to fail. In today's episode of The Change Lab, Dr. Sasha Heinz walks you through the five stages of change and shares what she is doing to prepare for her no drinking start date on January 1st. If you're curious about how Dr. Heinz sets a New Year's goal and what progressing through the early stages of change looks like in real life, this is an episode you don't want to miss.

For more on The Transtheoretical Model of Change (TTM), otherwise called the Stages of Change Model, tune into Episode 4 of the The Change Lab.

Show Notes:

Explore Dr. Heinz's 11 week New Year's Evolution

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

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New Year's Evolution Dec 11, 2023

Show Notes:

Explore Dr. Heinz's 11 week New Year's Evolution

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

Produced by Peoples Media

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The Power of Pessimism Dec 06, 2023

Show Notes:

Explore Dr. Heinz's 11 week New Year's Evolution

Forbes - The Negativity Advantage: How Pessimism Can Help You Reach Your Goals

Rethinking Positive Thinking by Gabriele Oettingen

Expectation, Fantasy and Weight Loss: Is the Impact of Positive Thinking Always Positive?

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

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The Science of Gratitude Nov 27, 2023

Gratitude is not just woo woo, law of attraction, high vibes speak. It’s a state of being that has the weight of an enormous body of scientific, peer reviewed literature to vouch for its hefty positive effect on our health, relationships, and wellbeing. Tune into today’s episode of The Change Lab as Dr. Heinz walks you through the science of gratitude and three effective gratitude generating exercises.

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

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Coaching in the Lab: Why Am I Over-Eating? Nov 20, 2023

When we’re stuck, we tear ourselves apart as if we’re being drawn and quartered by the voice of should and the voice of “f*ck it!” The nonstop negotiations and rationalizations are its own particular kind of torture. In today’s episode of The Change Lab, Dr. Heinz works with a podcast listener who is ambivalent about her weight loss goal; a part of her wants to lose weight and a part of her doesn’t want to at all. In a real life coaching session, Dr. Heinz helps her client break down the dialogue between her emotional side (her elephant) and her rationale side (her rider) and helps her see the many brilliant ways her rational rider justifies her emotional elephant’s behavior. If you have ever struggled with weight loss or diets, don’t miss this illustrative coaching in the lab episode.

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

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The Art of Rationalizing Your Nonsense Nov 13, 2023

Ever caught yourself putting off an onerous task until tomorrow “when you’ll want to do it,” or blaming your love for midnight snacks on genetics? Yeah, it's time to call out that BS. This week on The Change Lab, we're stripping down the layers of self-deception and exposing the laughable but crafty ways we rationalize our nonsense, justify our childish behavior, and dodge the discomfort of growth.

Get ready to confront the sneaky ways your inner Rational Rider defends and justifies your inner Emotional Elephant’s inclination to seek comfort, avoid pain, and do what it damn well pleases.

In this episode, Dr. Heinz breaks down 12 common ways your Rider justifies and defends your Elephant’s less than stellar behavior. Your mission, if you dare to accept it, is to dive headfirst into the messy, hilarious truth of how you've been letting your inner elephant run amok.

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Your Divided Mind: The Emotional Elephant and the Rational Rider Nov 06, 2023

Today in The Change Lab we’re talking about the power of metaphors. The figures of speech we use to describe the mind inform how we relate to it and work with it. If you think of your mind as a garden, then your job is to be a gardener. If you think of the mind as a computer, then your job is to update the software. If you think of your mind as a conference room full of competing committee members, then your job is to mediate the conflict. Metaphors are powerful. And in this episode, Dr. Heinz will share the metaphor she uses to illustrate the inner tension between our reason and our emotions: The elephant and the rider. You’ll never think about your mind in quite the same way.

Enter to win a free 75-minute private coaching session with Dr. Sasha Heinz!

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

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Coaching in the Lab: Why Am I Avoiding Exercise? Oct 30, 2023

We all struggle to follow through on doing the things we know are good for us and critical to our long term health. In today’s episode, Dr. Heinz coaches one Change Lab listener who wanted to understand why, despite his genuine motivation and evident discipline in other areas of his life, he continues to blow off exercising and getting into the shape he’d like to be in. Listen as Sasha helps him explore the hidden commitments that are holding him back from making progress on his goal. If you are dedicated to doing things for the people you love, but have a hard time prioritizing your personal desires and goals…this episode is for you.

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

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How Can I Let Go of My Past? Oct 23, 2023

Feel like your old self is tripping you up? Trust me, you’re not the only one tangled up in the past. One Change Lab listener shot a question out to Dr. Heinz, wanting to know how to move past…well, her past. In this episode, Dr. Heinz answers her listener's question and dives into how changing the direction of the chapter you're currently writing will also change your backstory. Tune into this week’s Change Lab episode and discover the secret to turning your past from a horror story to a hero’s origin story.

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From Chaos to Clarity: Clearing Clutter and Finding Freedom with Shira Gill Oct 16, 2023

Shira Gill is a globally recognized home organizing expert, bestselling author, and speaker. She has inspired thousands of people to clear clutter from their homes and lives, and developed a process and toolkit that applies to anyone, regardless of budget, space, or lifestyle.

Shira is the author of Minimalista and Organized Living, and has been featured in 100+ print and media outlets including Vogue, Dwell, Better Homes & Gardens, House Beautiful, Architectural Digest, Domino, Forbes, Goop, Harper's Bazaar, HGTV, Today, InStyle, Parents, Real Simple, and The New York Times.

Links:

www.shiragill.com

@shiragill

Newsletter + Community

Books:

Organized Living

Minimalista

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From Resolution to Evolution: Understanding the True Nature of Change Oct 09, 2023

Most people know exactly what they want to change, but don’t know exactly how to make that change happen. In this episode, Dr. Heinz dives into the wonky, but wonderful world of change theory. Discover how mastering these concepts can unlock your potential to become a more skillful self-changer. Unpacking the critical differences between "action-centric" and "mindset-centric" approaches to personal transformation, Sasha sheds light on how your approach to change might, in fact, be the issue that is holding you back from making progress. Whether you're looking for more effective ways to work with coaching clients or simply trying to navigate your own growth journey, this episode offers valuable insights and tools for anyone eager to evolve and transform.

Show Notes

Changing to Thrive: Using the Stages of Change to Overcome the Top Threats to Your Health and Happiness

For more, you can follow @drsashaheinz on Instagram, or visit https://drsashaheinz.com

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Understanding Our Allergy to Change Part 2 • Your Psychological Immune System Oct 02, 2023

In Part 2 of "Understanding Our Allergy to Change," Dr. Heinz dives deep into the psychological immune system. While it's essential for preserving our emotional well-being (yay!), it can inadvertently hinder our progress toward our goals (not so yay). Dr. Heinz illuminates the five threats that trigger this internal defense, illustrating through real-life examples how the protective nature of the mind shapes our actions and holds us back from achieving our most important goals. Listen in to uncover a more effective, science-based approach to personal transformation that uses self-inquiry, not self-criticism to make changes that last. Say goodbye to the Resolution Model of Change and welcome the Evolution Model of Change.

Show Notes

For more, you can follow @drsashaheinz on Instagram, or visit https://drsashaheinz.com

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Understanding Our Allergy to Change Part 1 • The “Resolution Model of Change” is Keeping You Stuck Sep 25, 2023

One of the great ironies of being human is that while we deeply desire transformation, we all kinda suck at making changes. In this episode, the first in a series called Understanding our Allergy to Change, Dr. Heinz breaks down the “Resolution Model of Change” and debunks the myth that a failure to change is a failure of motivation and willpower. It turns out, you don’t have a weak will, you just have a very healthy and strong psychological immune system.

Show Notes:

Sarah Ashman https://www.sarahashman.com/ https://www.public-persona.com/

IG: https://www.instagram.com/sarah___ashman/

Reading on the PURE Study

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Growing Up is Not Just for Kids Sep 18, 2023

Welcome to the very first episode of The Change Lab with Dr. Sasha Heinz. Why the heck do we stop paying attention to human development when we hit our quarter-life milestone? It’s a great question! In this episode, Sasha discusses how growing up isn’t just for kids and why it’s important to lean into your growth edge in adulthood if your goal is to like yourself and like the life you’re creating. Many of the challenges we face as adults–people-pleasing, perfectionism, procrastination, and compare and despair–are not necessarily invitations to analyze our childhood, but invitations to mature. Join Sasha on this journey as she clears space for the science of transformational change and adult development in the loosey goosey world of life coaching and self-help.

Show Notes:

https://link.springer.com/article/10.1007/s10902-020-00274-0

For more, you can follow @drsashaheinz on Instagram, or visit https://drsashaheinz.com

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