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Lyt når som helst, hvor som helst 

The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.

ZOE Science & Nutrition

Christmas is a time of celebration, when friends and family gather to enjoy meals together. However, many of us overindulge, which leaves us feeling tired, bloated, and guilty.

What actually happens to our bodies when we overeat, drink more, and swap fibre for sugar? And is there a way to enjoy the season’s pleasures without starting January full of regret?

In this episode, ZOE’s Head Nutritionist, Dr Federica Amati, joins Jonathan to explore how festive food traditions shape our health and how to navigate them without guilt or restriction. 

Dr Federica shares practical suggestions for gut-friendly food swaps, festive traditions worth reviving, and the one ingredient she always includes on her own Christmas table. 

This episode is full of helpful advice on how to care for your body in a season that often asks us to do the opposite.

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Recipes mentioned:

 
Roasted Aubergine Traybake

 
Juno’s Lasagne

 
Super-simple kefir dressing

Timecodes

00:00 Intro

01:13 Do we really need a detox?

02:19 Quick-fire myths: What’s truly bad at Christmas?

10:27 Can one indulgent day really damage your gut?

11:46 The foods that harm your gut most

13:20 What actually happens to your gut when you overeat for weeks?

15:13 Can you still eat mince pies guilt-free?

16:57 Does sugar really make kids hyperactive?

18:54 Why sugary drinks cause a post-Christmas health crash

21:14 Is eggnog the worst festive drink?

23:05 The truth about detox products

25:02 The evidence-based reset after Christmas

27:55 Why Zoe focuses on gut health first

29:52 Should you restrict food after Christmas?

31:39 The easiest way to eat better without trying

33:24 Healthy swaps that still feel festive

36:48 The global festive foods that support your gut

39:10 The surprising link between houses and gut health

41:55 Christmas stress, family arguments & the gut

44:55 Should you feel guilty about Christmas indulgence?

46:12 How bad is Christmas for your health?

46:25 Are we being manipulated by Christmas food marketing?

46:38 Coca-Cola changed Christmas?!

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

ZOE’s Holiday Hosting Guide

Mentioned in today's episode

 
The effect of sugar on behavior or cognition in children. A meta-analysis, JAMA (1995)

 
Effects of sugar ingestion expectancies on mother-child interactions, Journal of Abnormal Child Psychology (1994)

 
The ZOE BIG IF Study, MDPI (2024)

 
Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT study, European Journal of Nutrition (2024)

 
Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health, in the ZOE PREDICT 1 cohort, European Journal of Nutrition (2023)

 
Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Healthier holiday eating with smart food swaps | Dr Federica Amati

Today we’re diving into the world of artificial sweeteners.

Back in July 1982, Coca-Cola launched a groundbreaking new product: Diet Coke. A healthier alternative for those Coke fans looking to cut back on sugar and manage their weight. Sounds great, right? Well, maybe not.

You see Diet Coke, and many other low sugar drinks, rely on artificial sweeteners. And while they were once seen as a smart swap, emerging research is raising serious concerns about their long-term effect on our health.

In this episode, I’m joined by Professor Eran Elinav and Professor Tim Spector to break down the latest science and explore how these sweeteners impact our gut microbiome.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Recap: The truth about artificial sweeteners | Eran Elinav & Tim Spector

Can science really help us live longer - and feel better while we age? In this episode, longevity expert Kayla Barnes-Lentz joins Jonathan and Dr Federica Amati to explore how daily behaviours, emerging science, and personalised data may shape our health span. Many people believe longevity requires extreme routines or expensive treatments, but new evidence suggests simple habits may have a powerful impact. This conversation asks one central question: how can we age well while still enjoying life?

Together, Kayla, Jonathan and Federica explore what longevity science currently understands… and what it still doesn’t. Kayla shares her personal journey from chronic fatigue and brain fog to measurable improvements after changing her diet, sleep routine and lifestyle. The discussion covers nutrition, sleep, oral health, fasting, environmental toxins, supplements, wearable tracking, personalised lab testing, and why women may need different guidance based on physiology and life stage.

For listeners wanting practical steps, this episode includes guidance on five foundational habits such as consistent sleep timing, reducing late-evening eating, flossing and dental check-ins, supporting your gut and oral microbiome, and increasing plant diversity in meals. 

As science continues to uncover how and why we age, what small behaviour could you change today that your future self may thank you for? And if you could meaningfully extend your healthy years, how differently might you live now?

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

01:47 Biohacking, longevity - or something else?

03:50 The moment food changed Kayla’s health

11:02 Why women need personalised longevity science

14:03 Is longevity worth the lifestyle cost?

16:56 Why women were excluded from research

19:30 How alcohol affects sleep (and the shocking tracking data)

21:44 The history of extreme self-experimentation

23:58 What’s worth testing?

26:41 The wildfire moment that changed everything

28:52 Plasma filtering and toxin removal

31:22 Forever chemicals and microplastics

33:06 30 supplements a day - smart or risky?

36:19 Supplement stacking dangers

38:59 Why oral health matters for ageing

40:44 The sleep routine that rewires biology

42:51 Why women may need more sleep

44:56 Why exercise may be the closest thing to a longevity pill

46:39 The mistake women make with exercise timing

48:52 Bone density, pelvic floor and overlooked essentials

50:19 Kayla’s full diet - and why she eats 50 plants a week

52:41 Fermented foods, fibre and mindful meals

54:26 If you do one thing - start here

56:16 The goal: Longevity with quality of life

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

ZOE’s Holiday Hosting Guide

Mentioned in today's episode

 
Validating Benefits of Rapamycin for Reproductive Aging Treatment (VIBRANT), Columbia University (2025)

 
Menstrual cycle phase does not influence muscle protein synthesis or whole-body myofibrillar proteolysis in response to resistance exercise, The Journal of Physiology (2024)

 
Tracking Sleep, Temperature, Heart Rate, and Daily Symptoms Across the Menstrual Cycle with the Oura Ring in Healthy Women, International Journal of Women's Health (2022)

Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

Sleep, stress and exercise: your longevity toolkit | Kayla Barnes-Lentz

Today we’re talking about something we’re all guilty of: food waste.

A forgotten yogurt at the back of the fridge, a stale hunk of bread, a bag of dry wilted greens. 

They may seem insignificant on their own, but collectively, in every kitchen across the world they add up to a global environmental crisis.

So, can we change the way we approach food and help curb this epidemic of waste?

I’m joined by Carleigh Bodrug and Dr. Will Bulsiewicz to show us how a few simple changes can lead to a greener home, better health, and even a lower grocery bill.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

Recap: Scrappy ways to eat healthier and save money | Carleigh Bodrug & Will Bulsiewicz

Plastic is everywhere. In our homes, on our streets, in our oceans. But recent research suggests it’s also inside us: in our blood, our organs, even our brain. So how concerned should we be?

Today, Jonathan and Dr. Federica Amati are joined by longevity doctor and clinician Dr. Sabine Donnai to explore one critical question: what does plastic exposure mean for our long-term health? 

Dr. Donnai breaks down how microplastics travel from packaging, food, and air into our bloodstream, and why their size means they may cross biological barriers once thought impenetrable, including the blood-brain barrier. The conversation also looks at the broader health implications of plastic-associated chemicals like BPA, their potential links to hormone disruption, inflammation, and cardiovascular risk, and why avoiding them may be especially important for those living in urban areas.

For listeners keen to take practical steps, this episode offers simple and empowering guidance. Dr. Donnai shares specific tools that can reduce your exposure without creating unnecessary fear or overwhelm. You’ll also hear how diet plays a key role in supporting your body’s natural detox processes and why a colourful, fibre-rich diet may help us all manage the modern plastic burden.

If plastics are entering your brain and bloodstream, what does it mean for your future health? And how much control do we really have in a world built on plastic?

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

03:20 Plastic production has doubled- why isn’t it slowing down?

05:55 What exactly are microplastics?

07:15 Why microplastics are in the air you breathe

09:10 The hidden plastic in your tumble dryer

11:10 How long do microplastics last?

12:20 Sushi trays, black plastic & hidden fire retardants

14:55 Are BPA-free plastics actually safe?

16:10 Plastic bottles aren’t inert - your water isn't safe

18:00 Hundreds of thousands of plastic particles - in every bottle

20:00 Tap water: bacteria-free but full of toxins

22:50 What does plastic do inside your body?

23:50 Plastic in your brain has doubled since 2016

25:40 The nose-to-brain highway: how plastic bypasses defenses

27:00 Who's going to volunteer for a clinical trial of plastic ingestion?

30:10 We’ve never found a patient without plastic in their blood

32:00 Microplastics found in artery plaque of stroke victims

34:30 Are plastics worse than saturated fat for heart attacks?

35:45 Plastics and hormone disruption: the hidden fertility threat

36:00 The BPA bomb in your shopping receipt

39:00 Which foods contain the most plastic?

41:00 The vegetables that actually help detox plastic

42:30 How to reduce your plastic exposure without going insane

43:30 The #1 habit to reduce plastic exposure at home

45:30 Cookware swaps that protect your health

47:15 Can you detox plastics with diet? Yes.

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

ZOE’s Holiday Hosting Guide

Mentioned in today's episode

Bioaccumulation of microplastics in decedent human brains, Nature Medicine (2025)

Bisphenol-A and Female Fertility: An Update of Existing Epidemiological Studies, Journal of Clinical Medicine (2022)

Fenugreek and Okra Polymers as Treatment Agents for the Removal of Microplastics from Water Sources, ACS Omega (2025)

Rapid single-particle chemical imaging of nanoplastics by SRS microscopy, PNAS (2023)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

What to eat (and avoid) in a world full of plastic | Dr. Sabine Donnai

Today we’re talking about gynaecological health.

Conditions like endometriosis and polycystic ovarian syndrome are more common than might think. Yet they’re often misunderstood, frequently undiagnosed, and are all too easily dismissed.

That’s why it’s essential for us to build a clear understanding of these conditions: How lifestyle factors can influence them, and when it’s time to seek expert care.

America’s gynecologist, Dr Jen Ashton, joins me to break down these complex conditions. Helping you to feel more informed and empowered in your own body.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

Recap: Understanding endometriosis and PCOS | Dr Jen Ashton

Are fermented foods the missing link in our health, or just the latest wellness trend? 

In this episode, Professor Tim Spector, a world-leading scientist in gut health and co-founder of ZOE, challenges what we think we know about yogurt, cheese, kombucha, and more.

Tim uncovers why milk and cheese aren’t the same in your body - and the surprising science showing cheese might not be the heart villain it was once made out to be. He also shares emerging evidence that fermented foods could influence inflammation, immunity, metabolism, and even mood, often in a matter of weeks.

From a groundbreaking Stanford study to insights from ZOE’s research on 9,000 people, this episode reveals why fermented foods are more powerful, and more misunderstood, than most of us realise.

Tim breaks down the easiest ways to actually eat more fermented foods without overhauling your life. By the end, you’ll be questioning what’s in your fridge - and wondering if one tiny daily habit could do far more than you’d ever expect.

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Introduction

04:00 The critical difference between healthy fermentation and rotting

09:55 What 'double fermented' food means (and why it's better for you)

11:23 The cheese paradox: why is it so much healthier than milk?

14:12 Why you shouldn't be afraid of 'chemicals' in your food

17:02 Common fermented foods you didn't even know you were eating

18:47 The surprising reason microbes in beer and bread are killed

20:10 Surprising new science: the health benefits of dead microbes

22:07 Why did English-speaking countries stop eating fermented foods?

24:05 What is the real difference between pickling and fermenting?

26:55 The groundbreaking Stanford study that proved the power of fermented foods

30:00 ZOE's 9,000-person study: the results in just two weeks

30:55 The impact of 3 ferments a day on mood, energy, and bloating

34:50 The gut-brain axis: how microbes calm 'neuroinflammation'

37:30 Eating fermented food is like a 'vaccine' for your immune system

39:48 Why sourdough bread is easier to digest than regular bread

40:11 Are fermented foods better than probiotic pills?

44:47 The biggest myth about probiotics: they don't colonize your gut

46:39 Tim's breakfast hack to get two ferments in at once

48:15 The one simple pantry swap for all your stock cubes

49:05 A simple trick to train yourself to like kimchi

51:45 The simplest home ferment: garlic and honey

53:55 How to make your own sauerkraut with just two ingredients

55:08 What is the 'jellyfish' that makes kombucha?

01:00:06 Summary: the top 5 takeaways from this episode

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

 
Gut-microbiota-targeted diets modulate human immune status, Cell (2021)

 
Fermented Food Consumption Is Associated With Improvements in Bloating, Hunger, Energy and Mood in the General Population, CDN (2025)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Fermented foods: what to eat to cut inflammation | Prof. Tim Spector

Today we’re diving into our immune health.

You can think of your immune system as your body’s personal physician. Diligently working around the clock to monitor, detect, and repair anything that might disrupt your health.

However, because it’s work is so seamless and silent, we often take it for granted. 

So, how can we better support our internal MD?

Immunologist Jenna Macciochi joins me to explore how simple, everyday actions - from what we eat to how we breathe - can profoundly enhance our immune health.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

Recap: Tips for a healthy immune system | Jenna Macciochi

Is flavour just a sensory experience? Or the secret key to eating for health? In this episode, Spencer Hyman, flavour expert and co-founder of Cocoa Runners, joins Professor Tim Spector, world-leading scientist in nutrition and gut health, to uncover how the food industry manipulates taste to make us overeat, and how rediscovering real flavour could transform our wellbeing.

Spencer reveals the fascinating science of flavour and why we “taste” with our noses, how chocolate became the world’s first hyper-palatable food, and why modern diets are full of fake flavours designed to make us eat faster. Tim explains how “big food” exploits the brain’s reward system to override fullness signals, creating products that keep us hooked - and what we can do to fight back.

For listeners curious about how to rebuild a healthy relationship with food, this episode includes a practical guide to retraining your taste buds. Spencer and Tim share tips on how to eat more slowly, savour each bite, and use flavour as a natural marker of nutrient-rich, satisfying foods.

Could learning the language of flavour be the most powerful way to eat better - without restriction?

Try ZOE’s NEW app and gut health test: ZOE.com

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Download Spencer's Flavour Wave guide FREE: https://cocoarunners.com/cocoa-runners-on-zoe/

Follow ZOE on Instagram.

Timecodes

00:00 Introduction

01:10 The surprising truth about how taste really works

02:45 Why flavour matters more than nutrition labels

05:12 The ‘bliss point’: how junk food hooks your brain

07:40 How big food manipulates your taste buds

10:05 Why eating too fast damages your health

12:32 The 20-minute rule your brain uses to feel full

14:25 Why you should chew more (and talk while eating)

16:58 The simple trick to eat less and enjoy more

19:05 What chocolate reveals about human evolution

21:15 Why most processed foods are designed to deceive

23:48 How to spot hyper-palatable foods instantly

26:10 Why we’ve lost our ability to taste real food

28:55 What ‘bitterness’ really means for your health

31:40 The forgotten skill of flavour literacy

34:25 How to retrain your taste buds in one week

36:45 Why flavour is the one thing big food can’t fake

39:20 How mindful eating can rewire your brain

41:05 The shocking stats on mindless eating

43:30 What the data says about processed food risk

45:25 Why flavour could be your best health tracker

47:40 Can technology teach you to eat better?

49:30 Why enjoying food is essential for good health

51:00 The big takeaway: flavour is your superpower

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

 
Savouring strikes back: healthiness, satiety, mindfulness, community, planet 

 
How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia?, Nutrients (2020) 

 
Hyperpalatability and the Generation of Obesity: Roles of Environment, Stress Exposure and Individual Difference, Current Obesity Reports (2018)

Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

How learning to savour flavour can transform your health | Spencer Hyman

Try ZOE’s NEW app and gut health test: ZOE.com

Winter is almost here! Temperatures are dropping, clouds are descending, and the clocks have changed. 

Many of you might be worrying that the Winter Blues are on their way, but perhaps they don’t need to be? Perhaps we can work with our natural, biological rhythms to fend off this blue phase.

Today, we’re joined by Prof. Debra Skene, Section Lead of Chronobiology at the University of Surrey and a global authority on circadian rhythms. With over 190 research publications, she’s spent 25 years studying how light and timing affect sleep, mood, and metabolic health.

After listening to this episode, you’ll be armed with solid advice that will help you weather winter with a smile, maintaining good health and good mood until the warmth returns.

Timecodes:

00:15 The surprising link between your body clock and major diseases

01:25 Quick-fire round: Body clocks, weight gain, and meal timing

03:25 You have a 'master clock' ticking in your brain

10:05 What is 'gut lag'?

11:40 Why light is the most reliable signal for your body (it's not weather)

14:45 Light's 'non-visual' effects: How light affects your mood and performance

16:30 What studies on blind people reveal about our internal clocks

18:50 The shocking health risks of night shift work

21:05 Why you are 'definitely eating at the wrong time'

22:30 The same meal at midnight gives you higher blood fats

25:20 Why living in a cave for a month is 'pretty healthy'

26:20 Are you a 'lark' or an 'owl'? The biology of chronotypes

29:10 What is 'social jet lag' (and why is it linked to weight gain)?

33:05 How winter light changes your body clock

38:30 The direct link between light and 'winter depression'

39:30 Do light boxes actually work for winter depression?

40:40 The discovery of melanopsin: The specific color of light that controls your clock

43:45 Does blue light from your phone really matter for sleep?

45:05 Why light intensity matters more than blue light

48:15 The cheapest and most effective way to get morning light (even in winter)

50:00 Food sets your 'peripheral clocks', but not your master clock

52:20 Why mealtime consistency is the most important rule

53:30 Is daylight saving time bad for our health?

55:35 Summary: Key takeaways for sleep, mood, and eating

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available⁠ here⁠.

Recap: Scrappy ways to eat healthier and save money | Carleigh Bodrug & Will Bulsiewicz

Lyt når som helst, hvor som helst

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