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Loneliness literally shrinks your brain. Dr. Wendy Suzuki told Steven Bartlett: The more social connections you have, even casual ones like greeting your barista, the longer you live and the healthier your brain stays. Loneliness creates chronic stress that damages the brain and raises dementia risk. Meta-analyses show loneliness...

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Camus

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12,398 просмотров • 3 месяцев назад •via X (Twitter)

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Want to keep your brain sharp and lower your risk of dementia? In this week’s episode, Dr. Tommy Wood (Tommy Wood MD, PhD) joins the podcast for a discussion on enhancing brain health and performance. Tommy, an M.D., Ph.D., is an expert in brain health, longevity, cognitive performance, concussion, and more. In this conversation, we discuss how dementia and late-onset Alzheimer’s disease are largely preventable through specific actions. Tommy shares in this clip that the risk of dementia and late-onset Alzheimer’s is drastically reduced by the extent of early-life education and how cognitively stimulating life remains afterward. The takeaway: Cognitive stimulation is crucial. The brain needs regular challenges throughout life. Early education is valuable, as is a mentally demanding job. However, if you don’t have these, be sure to read challenging books, learn a language, join a dance class, or practice jiu-jitsu. Do whatever it takes to challenge your brain—this stimulus is critical.
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Want to keep your brain sharp and lower your risk of dementia? In this week’s episode, Dr. Tommy Wood (Tommy Wood MD, PhD) joins the podcast for a discussion on enhancing brain health and performance. Tommy, an M.D., Ph.D., is an expert in brain health, longevity, cognitive performance, concussion, and more. In this conversation, we discuss how dementia and late-onset Alzheimer’s disease are largely preventable through specific actions. Tommy shares in this clip that the risk of dementia and late-onset Alzheimer’s is drastically reduced by the extent of early-life education and how cognitively stimulating life remains afterward. The takeaway: Cognitive stimulation is crucial. The brain needs regular challenges throughout life. Early education is valuable, as is a mentally demanding job. However, if you don’t have these, be sure to read challenging books, learn a language, join a dance class, or practice jiu-jitsu. Do whatever it takes to challenge your brain—this stimulus is critical.

Andy Galpin, PhD

14,682 просмотров • 1 год назад

Most people think depression, anxiety, and brain fog start in the brain. But what if they actually start in the rest of your body? Chronic inflammation is one of the biggest drivers of modern disease—and it’s not just affecting your joints or your heart. Research shows it can also impact your mood, memory, focus, and overall mental health. In many cases, inflammation is something you can influence. Here’s what helps: ✔️ A whole-food, anti-inflammatory diet ✔️ Plenty of colorful plants and fiber ✔️ Omega-3-rich foods like wild fatty fish ✔️ Fermented foods to support the gut microbiome ✔️ Regular exercise ✔️ Prioritizing restorative sleep Your brain doesn’t exist in isolation. The health of your body shapes the health of your mind—and addressing inflammation may be one of the most powerful ways to support both. Here's the link to my new mental health program, The Brain-Shaping Academy, where you’ll learn the science behind the brain-body connection and how to use nutrition and lifestyle to build a healthier, more resilient brain:
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Most people think depression, anxiety, and brain fog start in the brain. But what if they actually start in the rest of your body? Chronic inflammation is one of the biggest drivers of modern disease—and it’s not just affecting your joints or your heart. Research shows it can also impact your mood, memory, focus, and overall mental health. In many cases, inflammation is something you can influence. Here’s what helps: ✔️ A whole-food, anti-inflammatory diet ✔️ Plenty of colorful plants and fiber ✔️ Omega-3-rich foods like wild fatty fish ✔️ Fermented foods to support the gut microbiome ✔️ Regular exercise ✔️ Prioritizing restorative sleep Your brain doesn’t exist in isolation. The health of your body shapes the health of your mind—and addressing inflammation may be one of the most powerful ways to support both. Here's the link to my new mental health program, The Brain-Shaping Academy, where you’ll learn the science behind the brain-body connection and how to use nutrition and lifestyle to build a healthier, more resilient brain:

Mark Hyman, M.D.

35,228 просмотров • 1 месяц назад

If your brain is your biggest asset, why do most of us treat it like an afterthought? This is a special Christmas compilation episode of The Diary Of A CEO. It’s built from the most replayed and shared moments about brain health from across the year. I realised this year that everything we’re chasing - focus, confidence, relationships, motivation, even our future, starts with a healthy brain. So we pulled together the parts you went back to the most, and put them in one place. If you improve your brain health, a lot of the other stuff gets easier to solve. What can you expect? - Why does blood flow matter so much for your brain as you age? - What’s the link between circulation and Alzheimer’s? - How does brain health affect everyday life? - How do lifestyle and food choices support the brain long term? - What habits quietly damage the brain over time? - What does alcohol do to sleep? If there’s one thing that stayed with me this year, it’s this. So many of the goals we’re chasing rely on one thing working properly first, our brain.
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If your brain is your biggest asset, why do most of us treat it like an afterthought? This is a special Christmas compilation episode of The Diary Of A CEO. It’s built from the most replayed and shared moments about brain health from across the year. I realised this year that everything we’re chasing - focus, confidence, relationships, motivation, even our future, starts with a healthy brain. So we pulled together the parts you went back to the most, and put them in one place. If you improve your brain health, a lot of the other stuff gets easier to solve. What can you expect? - Why does blood flow matter so much for your brain as you age? - What’s the link between circulation and Alzheimer’s? - How does brain health affect everyday life? - How do lifestyle and food choices support the brain long term? - What habits quietly damage the brain over time? - What does alcohol do to sleep? If there’s one thing that stayed with me this year, it’s this. So many of the goals we’re chasing rely on one thing working properly first, our brain.

Steven Bartlett

26,671 просмотров • 9 месяцев назад

New research confirms that physical activity plays a critical role in protecting brain health, reducing the risk of dementia, stroke, anxiety, depression, and sleep disorders. In contrast, prolonged sitting is linked to a significantly higher risk of these conditions. This study, based on data from over 73,000 participants, highlights the importance of movement as a modifiable factor for brain health.
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New research confirms that physical activity plays a critical role in protecting brain health, reducing the risk of dementia, stroke, anxiety, depression, and sleep disorders. In contrast, prolonged sitting is linked to a significantly higher risk of these conditions. This study, based on data from over 73,000 participants, highlights the importance of movement as a modifiable factor for brain health.

Neuroscience News

30,499 просмотров • 1 год назад

It’s becoming increasingly clear that more than 50% of dementia and late-onset Alzheimer’s cases are preventable. One of the best ways to reduce your risk is to keep your senses strong. In this clip, Dr. Tommy Wood (Tommy Wood MD, PhD) and I dive into how sensory loss—whether it’s vision, hearing, or smell—can increase your risk of dementia. But here’s the good news: Getting treatment for sensory issues like cataracts or hearing loss can reverse that risk. If you’re starting to notice any decline in your senses, don’t wait—address it immediately. Hearing aids, cataract surgery, and other treatments can help maintain crucial brain connections and protect against cognitive decline. Beyond that, train your balance and other sensory systems. Run outside (trail run!), ride a bike, play ball sports, and find other ways to challenge your senses. These activities offer benefits in a way the gym simply cannot. Take action to keep your senses sharp now, and your brain will thank you later.
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It’s becoming increasingly clear that more than 50% of dementia and late-onset Alzheimer’s cases are preventable. One of the best ways to reduce your risk is to keep your senses strong. In this clip, Dr. Tommy Wood (Tommy Wood MD, PhD) and I dive into how sensory loss—whether it’s vision, hearing, or smell—can increase your risk of dementia. But here’s the good news: Getting treatment for sensory issues like cataracts or hearing loss can reverse that risk. If you’re starting to notice any decline in your senses, don’t wait—address it immediately. Hearing aids, cataract surgery, and other treatments can help maintain crucial brain connections and protect against cognitive decline. Beyond that, train your balance and other sensory systems. Run outside (trail run!), ride a bike, play ball sports, and find other ways to challenge your senses. These activities offer benefits in a way the gym simply cannot. Take action to keep your senses sharp now, and your brain will thank you later.

Andy Galpin, PhD

172,164 просмотров • 1 год назад

Your walking speed can predict dementia up to 7 years before the first cognitive symptom appears. Think about that. Not your memory. Not a brain scan. How fast you walk. In my conversation with Dr. Courtney Conley, we break down why walking may be one of the most under-prescribed medicines of the 21st century, how 4,000 steps a day can cut dementia risk nearly in half, and why your feet might be telling you more about your future health than you realize. New episode is live right here on X.
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Your walking speed can predict dementia up to 7 years before the first cognitive symptom appears. Think about that. Not your memory. Not a brain scan. How fast you walk. In my conversation with Dr. Courtney Conley, we break down why walking may be one of the most under-prescribed medicines of the 21st century, how 4,000 steps a day can cut dementia risk nearly in half, and why your feet might be telling you more about your future health than you realize. New episode is live right here on X.

Gary Brecka

54,491 просмотров • 3 месяцев назад

"Well, there's a loneliness epidemic in the Western world. In Britain, they appointed a minister for loneliness for God's sakes, & the rates of loneliness is rapidly rising, & loneliness is a major health risk. A person with extreme loneliness is as much at risk for disease as somebody who smokes a pack of cigarettes a day...And this is a feature of neoliberal society. It began the loneliness epidemic -- you can date it back to the Thatcher & Reagan years, exacerbated by the other neoliberals, whether Republican or Labor or conservative or Democrat." -Dr. Gabor Maté VIDEO PREMIERE NOW‼️
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"Well, there's a loneliness epidemic in the Western world. In Britain, they appointed a minister for loneliness for God's sakes, & the rates of loneliness is rapidly rising, & loneliness is a major health risk. A person with extreme loneliness is as much at risk for disease as somebody who smokes a pack of cigarettes a day...And this is a feature of neoliberal society. It began the loneliness epidemic -- you can date it back to the Thatcher & Reagan years, exacerbated by the other neoliberals, whether Republican or Labor or conservative or Democrat." -Dr. Gabor Maté VIDEO PREMIERE NOW‼️

Briahna Joy Gray

13,601 просмотров • 8 месяцев назад

High-intensity exercise is one of the most reliable ways to sharpen your brain on demand When you push past ~80–85% of your max heart rate, your muscles pump out lactate, which shuttles into the brain and acts as both fuel and a powerful signal There, lactate boosts brain-derived neurotrophic factor (BDNF), driving neurogenesis, learning, and neuroplasticity in regions like the hippocampus The same lactate surge also raises serotonin and norepinephrine, improving mood, focus, and impulse control
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High-intensity exercise is one of the most reliable ways to sharpen your brain on demand When you push past ~80–85% of your max heart rate, your muscles pump out lactate, which shuttles into the brain and acts as both fuel and a powerful signal There, lactate boosts brain-derived neurotrophic factor (BDNF), driving neurogenesis, learning, and neuroplasticity in regions like the hippocampus The same lactate surge also raises serotonin and norepinephrine, improving mood, focus, and impulse control

FoundMyFitness Clips

57,371 просмотров • 8 месяцев назад

Avocados are one of the most brain-healthy foods you can eat. They’re rich in monounsaturated fat, which supports cardiovascular health, and what’s good for your heart is generally good for your brain. They’re also packed with fiber, potassium (more than a banana, gram for gram), folate, and lutein, a carotenoid that accumulates in the brain and has been linked to better cognitive function.
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Avocados are one of the most brain-healthy foods you can eat. They’re rich in monounsaturated fat, which supports cardiovascular health, and what’s good for your heart is generally good for your brain. They’re also packed with fiber, potassium (more than a banana, gram for gram), folate, and lutein, a carotenoid that accumulates in the brain and has been linked to better cognitive function.

Max Lugavere

17,927 просмотров • 2 месяцев назад

If you could track only one biomarker for the rest of your life, make it insulin and hemoglobin A1c. Gary Brecka is blunt about why. Alzheimer’s is increasingly called type 3 diabetes. The famous plaques and tangles are the downstream damage. The starting point is insulin resistance in the brain. Keep insulin and your three-month blood sugar average in check and you remove one of the strongest drivers of both cognitive decline and overall mortality. That is also why consistent exercise keeps showing such outsized protection. Most people wait for memory problems before they take brain health seriously. The data points earlier. The same numbers that protect against diabetes also protect the brain. One tight lever, tracked for decades, outperforms most of the complicated advice that comes later.
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If you could track only one biomarker for the rest of your life, make it insulin and hemoglobin A1c. Gary Brecka is blunt about why. Alzheimer’s is increasingly called type 3 diabetes. The famous plaques and tangles are the downstream damage. The starting point is insulin resistance in the brain. Keep insulin and your three-month blood sugar average in check and you remove one of the strongest drivers of both cognitive decline and overall mortality. That is also why consistent exercise keeps showing such outsized protection. Most people wait for memory problems before they take brain health seriously. The data points earlier. The same numbers that protect against diabetes also protect the brain. One tight lever, tracked for decades, outperforms most of the complicated advice that comes later.

Camus

15,683 просмотров • 1 месяц назад

The single greatest predictor of your physical health at 80… is the quality of your relationships at 50. Not your supplements. Not your net worth. Not your VO₂ max. Isolation is one of the strongest predictors of all-cause mortality. That should change how you measure success. I sat down with Sahil Bloom to unpack the five types of wealth that actually matter, and why small, daily investments in the right direction compound more than you think. If you’re feeling stuck, don’t wait for clarity. Take one small action. Today.
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The single greatest predictor of your physical health at 80… is the quality of your relationships at 50. Not your supplements. Not your net worth. Not your VO₂ max. Isolation is one of the strongest predictors of all-cause mortality. That should change how you measure success. I sat down with Sahil Bloom to unpack the five types of wealth that actually matter, and why small, daily investments in the right direction compound more than you think. If you’re feeling stuck, don’t wait for clarity. Take one small action. Today.

Gary Brecka

71,191 просмотров • 6 месяцев назад

The ADHD Doctor: “I’ve Scanned 250,000 Brains” You (Steven Bartlett) Have ADHD! & Coffee Is Damaging Your Brain!!! Daniel G. Amen, M.D. has seen more brain scans than anyone else and his expertise is truly unparalleled. Our brains are intricate, powerful, and deeply connected to our every experience. If you're ready to optimise your life by understanding and nurturing your brain, this episode is for you. Trust me, you'll view your daily habits in a whole new light after this! OUT NOW 👉🏽
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The ADHD Doctor: “I’ve Scanned 250,000 Brains” You (Steven Bartlett) Have ADHD! & Coffee Is Damaging Your Brain!!! Daniel G. Amen, M.D. has seen more brain scans than anyone else and his expertise is truly unparalleled. Our brains are intricate, powerful, and deeply connected to our every experience. If you're ready to optimise your life by understanding and nurturing your brain, this episode is for you. Trust me, you'll view your daily habits in a whole new light after this! OUT NOW 👉🏽

Steven Bartlett

52,705 просмотров • 2 лет назад

Dr. Amy Shah just revealed one of the simplest, most powerful brain hacks: Walking just 40 minutes, three times a week can literally grow your hippocampus — the area of your brain tied to memory, learning, and mood — even as an adult. Multiple neuroimaging studies (including MRI research) show that regular aerobic walking increases hippocampal volume by 1–2% in adults, which correlates with better memory performance and reduced risk of cognitive decline. She especially recommends it for women in midlife because it lowers cortisol, improves mood, and gives your nervous system the recovery it desperately needs. In a world full of expensive supplements and complex protocols, something as free and basic as walking delivers real, measurable changes to your brain. This one hit me hard. I’ve always known walking helps my mood, but hearing it can actually grow brain tissue makes me way more consistent about protecting that time — especially outdoors. Do you have a regular walking habit, or does this make you want to start one?
1:05

Dr. Amy Shah just revealed one of the simplest, most powerful brain hacks: Walking just 40 minutes, three times a week can literally grow your hippocampus — the area of your brain tied to memory, learning, and mood — even as an adult. Multiple neuroimaging studies (including MRI research) show that regular aerobic walking increases hippocampal volume by 1–2% in adults, which correlates with better memory performance and reduced risk of cognitive decline. She especially recommends it for women in midlife because it lowers cortisol, improves mood, and gives your nervous system the recovery it desperately needs. In a world full of expensive supplements and complex protocols, something as free and basic as walking delivers real, measurable changes to your brain. This one hit me hard. I’ve always known walking helps my mood, but hearing it can actually grow brain tissue makes me way more consistent about protecting that time — especially outdoors. Do you have a regular walking habit, or does this make you want to start one?

Camus

24,095 просмотров • 4 месяцев назад

While the Mediterranean diet is certainly healthier for the brain than the so-called "Standard American Diet," it has some serious shortcomings. For example: Job #1 of a brain-healthy diet is to nourish the #brain properly by providing it with all essential nutrients. The foundation of the Mediterranean diet is starchy grains and legumes 🥖🥜, which are low in nutrients and high in anti-nutrients that can block the absorption of key minerals like magnesium, calcium, and zinc. If better brain health is your goal, you'll want to prioritize foods that nourish, protect, and energize your brain. 🍽️ Curious to learn which dietary changes are most worth making and why? That's what my book Change Your Diet, Change Your Mind is all about.
1:14

While the Mediterranean diet is certainly healthier for the brain than the so-called "Standard American Diet," it has some serious shortcomings. For example: Job #1 of a brain-healthy diet is to nourish the #brain properly by providing it with all essential nutrients. The foundation of the Mediterranean diet is starchy grains and legumes 🥖🥜, which are low in nutrients and high in anti-nutrients that can block the absorption of key minerals like magnesium, calcium, and zinc. If better brain health is your goal, you'll want to prioritize foods that nourish, protect, and energize your brain. 🍽️ Curious to learn which dietary changes are most worth making and why? That's what my book Change Your Diet, Change Your Mind is all about.

Georgia Ede MD

35,813 просмотров • 2 лет назад

did you know? a neuron that never finds another to connect with quietly dies in the dark.. ever feel like stress is changing who you are? you're not imagining it. this video shows a neuron dying after years of chronic stress. chronic exposure to stress hormones like cortisol can impair the health and functioning of brain cells over time. the problem? many of us aren't stressed for a few minutes. we're stressed for weeks, months, or even years. over time, high cortisol levels can make it harder for neurons to form strong connections, especially in areas of the brain involved in memory, focus, learning, and emotional regulation. that's why chronic stress can show up as: brain fog, forgetfulness, difficulty concentrating, feeling emotionally reactive, constant exhaustion. if you've ever walked into a room and forgotten why, reread the same sentence five times, or felt like your brain just isn't working the way it used to, chronic stress may be playing a role. but here's the part most people don't hear: your brain can change in positive ways, too. through neuroplasticity, your neurons can build new connections throughout your life. every time you sleep, exercise, meditate, connect with supportive people, or practice healthier thought patterns, you're giving your brain an opportunity to recover and adapt. your brain isn't working against you. it's been trying to protect you. and healing is possible.
0:29

did you know? a neuron that never finds another to connect with quietly dies in the dark.. ever feel like stress is changing who you are? you're not imagining it. this video shows a neuron dying after years of chronic stress. chronic exposure to stress hormones like cortisol can impair the health and functioning of brain cells over time. the problem? many of us aren't stressed for a few minutes. we're stressed for weeks, months, or even years. over time, high cortisol levels can make it harder for neurons to form strong connections, especially in areas of the brain involved in memory, focus, learning, and emotional regulation. that's why chronic stress can show up as: brain fog, forgetfulness, difficulty concentrating, feeling emotionally reactive, constant exhaustion. if you've ever walked into a room and forgotten why, reread the same sentence five times, or felt like your brain just isn't working the way it used to, chronic stress may be playing a role. but here's the part most people don't hear: your brain can change in positive ways, too. through neuroplasticity, your neurons can build new connections throughout your life. every time you sleep, exercise, meditate, connect with supportive people, or practice healthier thought patterns, you're giving your brain an opportunity to recover and adapt. your brain isn't working against you. it's been trying to protect you. and healing is possible.

alexei

42,704 просмотров • 1 месяц назад

Knock off the negative self talk! Changing the words you say to yourself literally rebuild your brain in ways that help you or hurt you. Here's the science of one of the words you say to yourself matter: When you use criticizing language in your internal voice, your brain picks up on that and turns on the parts that are related to defending you from physical danger. Your brain hears your mind saying something harmful, and assumes that you're under attack. This affects your physiology, keeps you in a fight or flight response, and elevates your blood pressure and cortisol levels. In other words, when you attack yourself internally, your body gets the message and you literally feel like you're at war. On the other hand, research shows that when you use compassionate language to yourself, you don't magically make all your problems go away. What happens is that your brain area is related to problem-solving, calmness, and feeling hopeful, come alive. This set the filters in your reticular activating system to begin to look for possibility and not danger. The first commandment of self brain surgery is that I must relentlessly refuse to participate in my own demise. Using harmful words to yourself is literally committing malpractice against your own brain and your own life. So, and I say this with love, knock it off. Be kind to yourself. In a world full of difficulties, you deserve at least one ally. And your brain needs to hear encouraging language so I can do a better job of showing you a path forward instead of keeping you stuck. Jeremiah 29:11 says that God has a plan to give you hope and the future. Don't hinder his ability to do that by blocking your brain from being able to see what might already be there. Send this to a friend who needs an ally. Save this for the next time you find yourself feeling afraid. And follow me for connections between neuroscience and scripture every day that will help you flourish in your life. Click the link in my bio to learn more about my New York Times. Best seller, The Life-Changing Art of Self- Brain Surgery. #selfbrainsurgery #mentalhealth #anxiety
2:38

Knock off the negative self talk! Changing the words you say to yourself literally rebuild your brain in ways that help you or hurt you. Here's the science of one of the words you say to yourself matter: When you use criticizing language in your internal voice, your brain picks up on that and turns on the parts that are related to defending you from physical danger. Your brain hears your mind saying something harmful, and assumes that you're under attack. This affects your physiology, keeps you in a fight or flight response, and elevates your blood pressure and cortisol levels. In other words, when you attack yourself internally, your body gets the message and you literally feel like you're at war. On the other hand, research shows that when you use compassionate language to yourself, you don't magically make all your problems go away. What happens is that your brain area is related to problem-solving, calmness, and feeling hopeful, come alive. This set the filters in your reticular activating system to begin to look for possibility and not danger. The first commandment of self brain surgery is that I must relentlessly refuse to participate in my own demise. Using harmful words to yourself is literally committing malpractice against your own brain and your own life. So, and I say this with love, knock it off. Be kind to yourself. In a world full of difficulties, you deserve at least one ally. And your brain needs to hear encouraging language so I can do a better job of showing you a path forward instead of keeping you stuck. Jeremiah 29:11 says that God has a plan to give you hope and the future. Don't hinder his ability to do that by blocking your brain from being able to see what might already be there. Send this to a friend who needs an ally. Save this for the next time you find yourself feeling afraid. And follow me for connections between neuroscience and scripture every day that will help you flourish in your life. Click the link in my bio to learn more about my New York Times. Best seller, The Life-Changing Art of Self- Brain Surgery. #selfbrainsurgery #mentalhealth #anxiety

Dr. Lee Warren

33,690 просмотров • 11 дней назад

How this affects the brain: "Exercise improves brain health in the long term, through the deployment of things like BDNF, through the deployment of things like osteocalcin, and on and on. But it also does so by improving your sleep." "If you're slightly sleep deprived, sure go ahead and exercise. That will actually help you offset some of the negative effects of that sleep deprivation, but you want to be careful how you exercise so you don't get sick and you don't get injured." "You don't want to get into a habit of using exercise as a way to compensate for sleep loss." "After about 10 days of not doing any training, that is no cardiovascular training, no resistance training, you start to see significant decrements in brain oxygenation levels." "Rapid eye movement sleep is the kind of king of reshaping your brain connections for the better. Just a little bit of REM deprivation will make you more emotional and will make the painful experiences of recent and distant past also more painful." "Sleep is the thing that mediates many, not all, but many of the positive effects of exercise on brain performance and long-term brain health." Andrew D. Huberman, Ph.D.
5:28

How this affects the brain: "Exercise improves brain health in the long term, through the deployment of things like BDNF, through the deployment of things like osteocalcin, and on and on. But it also does so by improving your sleep." "If you're slightly sleep deprived, sure go ahead and exercise. That will actually help you offset some of the negative effects of that sleep deprivation, but you want to be careful how you exercise so you don't get sick and you don't get injured." "You don't want to get into a habit of using exercise as a way to compensate for sleep loss." "After about 10 days of not doing any training, that is no cardiovascular training, no resistance training, you start to see significant decrements in brain oxygenation levels." "Rapid eye movement sleep is the kind of king of reshaping your brain connections for the better. Just a little bit of REM deprivation will make you more emotional and will make the painful experiences of recent and distant past also more painful." "Sleep is the thing that mediates many, not all, but many of the positive effects of exercise on brain performance and long-term brain health." Andrew D. Huberman, Ph.D.

Huberman Lab Clips

33,073 просмотров • 1 месяц назад