Episódios

  • Eat food. Not too much. Mostly plants. In Defense of Food by Michael Pollan

    Eat food. Not too much. Mostly plants. In Defense of Food by Michael Pollan
    Jan 27 2025
    In this episode of The Moonshots Podcast, hosts Mike and Mark dive deep into Michael Pollan’s groundbreaking book In Defense of Food, a manifesto challenging the modern diet culture and the industrial food system. With his iconic mantra, “Eat Food. Mostly Plants. Not Too Much,” Pollan explores how the Age of Nutritionism has hijacked our relationship with food and why it’s crucial to return to real, whole foods.Through insightful clips from Pollan and engaging conversations, Mike and Mark uncover how processed foods and health claims have misled us. They also discuss actionable steps we can take to reclaim our health by eating mindfully.Together, they explore key themes such as: • 🍎 Pollan’s Mantra: Eat Food. Mostly Plants. Not Too Much • 🧪 The Age of Nutritionism: The Danger of Breaking Food into Nutrients • 🛒 The Failure of the Western Diet and How to Navigate Supermarkets • 🍳 Why Home Cooking is the Best Defense Against Processed FoodJoin the journey to a healthier lifestyle by reconnecting with natural, whole foods and resisting the deceptive practices of the modern food industry. It’s time to rethink what, how, and why we eat.🔑 Key Concepts and Insights from the Episode1️⃣ Eat Food. Mostly Plants. Not Too Much.Michael Pollan’s famous mantra has become a guiding principle for healthier eating. It’s a simple philosophy that cuts through the noise of diet fads and nutritional confusion: • Eat Food: Focus on real, whole foods, not processed products masquerading as food. • Mostly Plants: Prioritize fruits, vegetables, grains, and legumes, reducing reliance on meat and processed foods. • Not Too Much: Practice mindful eating and portion control to avoid overeating, a key contributor to the failure of the Western diet.2️⃣ The Age of Nutritionism: Breaking Food Down into NutrientsPollan argues that Nutritionism—the obsession with individual nutrients—has distorted how we eat and think about food. Instead of seeing food as a whole experience, we now focus on nutrients like carbs, fats, and proteins, often demonizing some and glorifying others. • This reductionist approach has allowed the food industry to market processed products with health claims despite being far from healthy. • Pollan points out the dangers of the “good vs. evil” narrative about food, in which we constantly shift between trends like “low-fat” or “low-carb” without seeing long-term health improvements.3️⃣ The Failure of the Western DietPollan and food journalist Michael Moss discuss how the Western diet—heavy in processed foods, sugars, and refined grains—has led to a public health crisis. • The modern supermarket is filled with highly processed products designed for convenience but detrimental to health. • Key takeaway: Returning to home cooking with fresh, whole ingredients is the best way to escape the trap of processed foods and reclaim control over our diets.4️⃣ Why We Need to Defend FoodPollan passionately argues that defending food is critical to our health and well-being. He reminds us that food is more than just fuel; it’s about culture, community, and connection. • He urges listeners to pay attention to what they buy and eat, rejecting industrialized, ultra-processed products in favor of real food. • Mindful eating isn’t just good for health—it’s a revolutionary act against a food system that prioritizes profit over well-being.🎥 Featured Resources • 🔗 Episode Link: Moonshots Podcast - In Defense of Food • 📚 Buy the Book In Defense of Food by Michael Pollan (Amazon) • ▶️ Watch on YouTube: Michael Pollan - In Defense of Food📢 Become a MemberLove what you hear? Join the Moonshots community and access exclusive content by becoming a member:👉 Become a Member of Patreon Thanks to our monthly supporters Marco-Ken MöllerMohammadsamyak sLars BjørgeEdward Rehfeldt III孤鸿 月影FabianJasper VerkaartMargyAndy PilaraolaAustin HammattZachary PhillipsAntonio CandiaMike Leigh CooperLaura KEDenise findlayKrzysztofRoar Nikolay Ytre-EideStefRoger von HoldtJette Haswellvenkata reddyDirk BreitsameterIngram CaseyNicoara Talpesrahul groverEvert van de PlasscheRavi GovenderCraig LindsaySteve WoollardLasse BrurokDeborah SpahrBarbara SamoelaJo HatchardKalman CsehBerg De BleeckerPaul AcquaahMrBonjourSidLiza GoetzKonnor Ah kuoiMarjan ModaraDietmar BaurBob Nolley ★ Support this podcast on Patreon ★
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    58 minutos
  • The Art of Non-Conformity by Chris Guillebeau. Set Your Own Rules, Live the Life You Want, and Change the World.

    The Art of Non-Conformity by Chris Guillebeau. Set Your Own Rules, Live the Life You Want, and Change the World.
    Jan 20 2025
    In this episode of the Moonshots Podcast, hosts Mike and Mark explore The Art of Non-Conformity: Set Your Own Rules, Live the Life You Want, and Change the World by Chris Guillebeau. This bold and thought-provoking book inspires readers to reject societal norms, challenge conventional wisdom, and create a life of meaning, purpose, and fulfillment on their terms.Additional Resources:To explore Chris Guillebeau’s ideas further, check out the following:Course: Non-Conformity Course by Apollo SkillsBook Summary: The Art of Non-Conformity by Chris Guillebeau – Apollo AdvisorPurchase the Book: Buy on AmazonYouTube Talk: Watch Chris’s TalkIntroduction:The episode opens with a powerful declaration: “You don’t have to live your life how others expect you to.” Through Chris Guillebeau’s metaphor of “bridge jumping” (3m52), Mike and Mark discuss how breaking away from societal expectations is often the first step toward living a life of passion and independence.Main Themes and Expanded Insights:What Can You Give to Receive?Chris emphasizes that success begins with contribution. Rather than focusing on what you want from the world, ask: What can I offer to others? Leading with generosity—whether through your time, skills, or expertise—opens doors to opportunity and builds deeper, more meaningful connections. (3m02)Key Insight: Giving creates a ripple effect that brings value back to you unexpectedly.Takeaway: This week, identify one way to contribute meaningfully to your network or community.Characteristics of Fulfilled Individuals:Mike and Mark explore what makes certain people feel truly fulfilled. Guillebeau notes that these individuals share common traits: they live with clarity of purpose, say “no” to distractions, and pursue goals aligned with their values. (1m26)Key Insight: Fulfillment isn’t about achieving balance—it’s about prioritizing what matters most and eliminating the noise.Takeaway: What brings me joy and makes me feel alive? Use your answers to design a life focused on those pursuits.Reconsider Your Desire for ‘Balance’:In the closing segment, Chris challenges the traditional idea of work-life balance. Instead of balancing everything equally, he urges us to prioritize flow: those moments of deep joy, focus, and energy where work and life feel integrated. (1m42)Key Insight: Balance often creates mediocrity. Design your life around activities that bring you energy and fulfillment, and you’ll find greater success and happiness.Takeaway: Look for areas where you can reduce energy-draining activities and replace them with work and hobbies that align with your passions.Actionable Takeaways:Reflect on the societal expectations influencing your choices—then redefine success on your terms.Give before you receive. Start small by offering value to your network or helping someone with no strings attached.Embrace flow over balance. Design your life around your passions and integrate work and personal pursuits seamlessly.Additional Resources:To explore Chris Guillebeau’s ideas further, check out the following:Course: Non-Conformity Course by Apollo SkillsBook Summary: The Art of Non-Conformity by Chris Guillebeau – Apollo AdvisorPurchase the Book: Buy on AmazonYouTube Talk: Watch Chris’s TalkBecome a Moonshots Member:Unlock exclusive content, insights, and more by becoming a Moonshots Podcast member: https://www.patreon.com/Moonshots. Thanks to our monthly supporters Marco-Ken MöllerMohammadsamyak sLars BjørgeEdward Rehfeldt III孤鸿 月影FabianJasper VerkaartMargyAndy PilaraolaAustin HammattZachary PhillipsAntonio CandiaMike Leigh CooperLaura KEDenise findlayKrzysztofRoar Nikolay Ytre-EideStefRoger von HoldtJette Haswellvenkata reddyDirk BreitsameterIngram CaseyNicoara Talpesrahul groverEvert van de PlasscheRavi GovenderCraig LindsaySteve WoollardLasse BrurokDeborah SpahrBarbara SamoelaJo HatchardKalman CsehBerg De BleeckerPaul AcquaahMrBonjourSidLiza GoetzKonnor Ah kuoiMarjan ModaraDietmar BaurBob Nolley ★ Support this podcast on Patreon ★
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    52 minutos
  • Simple, Scientifically Proven Breathing Techniques. The Oxygen Advantage by Patrick McKeown

    Simple, Scientifically Proven Breathing Techniques. The Oxygen Advantage by Patrick McKeown
    Jan 13 2025
    In this episode of the Moonshots Podcast, Mike and Mark explore the transformational power of conscious breathing through the lens of Patrick McKeown’s groundbreaking book, The Oxygen Advantage. Backed by science, McKeown’s methods focus on improving health, reducing stress, and optimizing performance through simple yet effective breathing techniques.The episode covers practical insights and easy-to-follow exercises to help listeners manage stress, improve sleep, and enhance focus. Breathing is something we do automatically, but Patrick reveals that most people are doing it wrong. By retraining your breath, you can unlock mental clarity, Resilience, and energy gains you never knew you had.🔑 Key Themes and Takeaways🎧 1. INTRO: Using Your Breath (2m37)In the opening segment, Patrick McKeown introduces the idea that most people aren’t breathing optimally. We tend to take shallow breaths, use our mouths instead of our noses, and overbreathe without realizing it.Patrick explains that conscious, mindful breathing is a powerful tool to improve energy levels, mental focus, and physical performance.💡 Key Insight:Most people breathe too much and too fast, which lowers their body's oxygen efficiency. The goal is to breathe less but more efficiently, using nasal breathing and controlled rhythms to optimize oxygen use.🎯 2. FOCUS: Breath-Holding to Build Resilience (3m20)One of Patrick’s most impactful techniques is breath-holding exercises. These exercises simulate stress by making the body uncomfortable in a controlled way.✅ Why It Works:When you hold your breath, your body builds tolerance for carbon dioxide (CO₂). This is crucial because CO₂ levels directly affect your body’s stress response and ability to manage pressure.By training yourself to tolerate higher levels of CO₂ through breath-holding, you’ll be better equipped to handle real-world stress without feeling overwhelmed.💡 Practical Tip: • Start with short breath-holds and gradually increase the duration. • Practice during moments of calm to improve your mental toughness and performance under pressure.✅ Bonus Insight:Athletes and high-performers use breath-holding techniques to build Resilience, endurance, and focus. But these exercises are also helpful for everyday people who want to feel calmer and more composed in stressful situations.🔧 3. PRACTICE TIPS: Avoid Over-Breathing & Hack Your SleepTip 1: Don’t Breathe Too Much (1m55)Brian Johnson from Optimize joins the conversation to discuss the dangers of chronic over-breathing. Most people take in more air than they need, which causes increased stress, anxiety, and lower energy levels.✅ Solution:Practice slow, light nasal breathing to reduce stress and improve oxygen absorption. This will help you feel calmer, more focused, and less reactive to everyday stressors.Tip 2: Hack Your Breathing While You Sleep (2m01)One of Patrick McKeown's most surprising tips is mouth-taping while you sleep. This simple hack ensures that you breathe through your nose all night long, which has major benefits for your sleep quality and energy levels.✅ Why It Works:Breathing through your nose helps maintain proper oxygen balance, reduces snoring, and improves restful sleep.💡 Practical Tip: • Use medical-grade tape to keep your lips closed at night gently. • Start practicing a few minutes before bed to get used to the sensation. • Gradually work your way up to using tape throughout the night.✅ Results: • Reduced snoring • Deeper sleep • More energy during the day💆 4. COUNTERACTING STRESS: The Cadence of Good Breathing (2m59)Patrick emphasizes the importance of breathing cadence to manage stress. By slowing your breath to a 5-second inhale and a 5-second exhale, you can activate your parasympathetic nervous system, which promotes calmness and relaxation.✅ Why It Works:Your breathing directly affects your nervous system. Fast, shallow breaths signal stress, while slow, deep breaths signal calm. The 5-second cadence is scientifically proven to lower blood pressure, reduce cortisol levels, and promote relaxation.💡 Practical Tip: • Practice cadence breathing for 5 minutes a day. • Use it when you’re feeling anxious, overwhelmed, or stressed. • It’s a simple way to calm your mind, improve focus, and build emotional Resilience.🌟 Core Insights from The Oxygen AdvantagePatrick McKeown’s message is simple but powerful:✅ Breathe Less, Breathe Light, Breathe Slow.Here’s how to apply his techniques:Breathing Principle Why It Matters Practical TipBreathe Light Avoid over-breathing and reduce anxiety Practice slow, nasal breathing dailyBreathe Slowly Reduce your stress response and improve focus Use the 5-second cadence breathing methodBreathe Deep Activate your parasympathetic nervous system Practice breath-holding to build Resilience📚 Additional Resources📖 Book Summary:👉 The Oxygen Advantage Summary🎥 YouTube Link:👉 Watch ...
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    55 minutos
  • Unlocking The Power of Sleep And Dreams. Why We Sleep by Matthew Walker

    Unlocking The Power of Sleep And Dreams. Why We Sleep by Matthew Walker
    Jan 6 2025

    In this episode of the Moonshots Podcast, Mike and Mark explore one of the most essential pillars of human health: sleep. Guided by the groundbreaking research of Dr. Matthew Walker, author of Why We Sleep, the hosts explore why sleep is a critical component of physical and mental performance, emotional well-being, and long-term health.


    The episode begins by exploring the importance of sleep in memory, learning, and decision-making. Walker explains that sleep is not simply “downtime” but a fundamental process that helps store information and reset the brain for the next day.


    The hosts then transition into the science of sleep, discussing how aging impacts sleep quality and how a lack of restorative sleep can accelerate cognitive decline. They also cover Walker’s research on how insufficient sleep weakens the immune system, increasing your risk of developing chronic illnesses such as heart disease, diabetes, and even cancer.


    But it’s not all science – this episode is packed with practical tips for improving sleep hygiene. Walker outlines simple yet effective strategies to optimize your sleep:

    ✅ Maintain regular sleep patterns

    ✅ Make your room dark and cool

    ✅ Avoid caffeine and alcohol before bed

    ✅ Get out of bed if you can’t sleep – reset and try again


    The hosts conclude with a compelling message from Walker: Sleep is not a luxury – it’s a biological necessity. It is your Swiss Army knife for health, affecting every system in your body and brain.


    💡 Key Takeaways from the Episode:


    • Sleep improves memory, learning, and decision-making.


    • Sleep quality declines with age, affecting brain health.


    • Poor sleep weakens the immune system and increases disease risk.


    • Practical sleep tips: Regularity, darkness, cool temperatures, and substance avoidance.


    🔗 Resources & Links:


    • Book Summary: Apollo Advisor - Why We Sleep


    • Watch on YouTube: Moonshots Podcast Episode


    • 📚 Buy the Book on Amazon: Why We Sleep by Matthew Walker


    💬 Join the Conversation:

    Become a member of the Moonshots Podcast and access exclusive content and bonus episodes.

    👉 Become a Member


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    58 minutos
  • A Fable About Following Your Dream. The Alchemist by Paulo Coelho

    A Fable About Following Your Dream. The Alchemist by Paulo Coelho
    Dec 30 2024

    Join Mike and Mark as they explore one of the most iconic books of modern times, Paulo Coelho's The Alchemist. This episode is a masterclass in inspiration, purpose, and resilience, offering actionable lessons to help you pursue your dreams and overcome obstacles.


    Paulo Coelho’s The Alchemist is a timeless tale about Santiago, a shepherd boy who embarks on a journey to discover his “Personal Legend.” Along the way, Santiago encounters challenges, mentors, and moments of profound clarity that teach us the importance of staying true to our purpose.


    What to Expect in This Episode


    1. Finding Your Purpose


    • Kick off the episode with Paulo Coelho’s conversation with Oprah as he shares his journey to becoming a writer and why you should never be a “part-time dreamer.” (1m10)


    2. Focus & Ego


    • Conscious Originals provides two essential tips for staying authentic to your purpose and avoiding the pitfalls of ego. Learn how to focus on what truly matters to achieve your personal legend. (3m06)


    3. Rules for Success


    • Four Minute Books introduces three transformative lessons from The Alchemist:


    • Reach Your Goals: Practical steps to stay on track. (1m27)


    • Beat Fear: Overcoming your greatest obstacle. (1m09)


    • Rise More Than You Fall: Why resilience is key to success. (1m29)


    4. Finding Your Personal Legend


    • Wrap up with Paulo Coelho’s reflections on legacy, success, and how to avoid being paralyzed by pressure. He reminds us that fulfillment lies in pursuing our unique destiny. (1m02)


    Key Takeaways


    • “When you want something, all the universe conspires in helping you to achieve it.” This powerful message from The Alchemist resonates as a call to action for anyone chasing their dreams.


    • Practical strategies for overcoming fear, staying focused, and embracing the inevitable challenges along the way.


    Resources for Listeners


    • 📖 Buy “The Alchemist” by Paulo Coelho on Amazon


    • 🌐 Episode Page


    • 🎥 Watch on YouTube


    ✨ Don’t miss this deep dive into The Alchemist. It’s a must-listen for anyone seeking clarity, purpose, and motivation to live their best life.


    Let me know if this works or if you’d like to tweak anything! 😊

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    59 minutos
  • Move Better Anywhere, Anytime in 10 Minutes a Day. The Flexible Body by Roger Frampton

    Move Better Anywhere, Anytime in 10 Minutes a Day. The Flexible Body by Roger Frampton
    Dec 30 2024

    In this transformative episode of the Moonshots Podcast, hosts Mike and Mark explore the groundbreaking concepts from Roger Frampton’s book, The Flexible Body. As a catwalk model turned fitness expert, Roger shares how his unique approach to movement and flexibility redefines how we think about physical health.


    Roger introduces the Frampton Method, emphasizing posture, spinal health, and the need to break free from modern life's sedentary habits. Drawing on Dr. Esther Gokhale's teachings and insights into the J-shaped spine, Roger explains how prioritizing movement can lead to a stronger, healthier body.


    Listeners will learn:

    • The Problem: Prolonged sitting and poor posture impact your back and overall health.

    • The Mindset: Why adopting an athlete's attitude is key to improving your fitness.

    • The Solution: Simple, effective ways to incorporate flexibility into your daily life, no matter your schedule.


    Roger’s practical advice and his passion for conscious movement will inspire you to rethink how you move, sit, and train. This episode is packed with actionable insights to help you feel stronger and more agile—physically and mentally.


    Key Moments:

    • Introduction: Roger’s journey and the development of the Frampton Method (2m33)

    • Identifying the Problem: Insights from Dr. Esther Gokhale on spine health (2m41)

    • The Impact of Sitting: Why it’s terrible for your back and how to counteract it (1m52)

    • Mindset Shift: Approaching fitness with the attitude of an athlete (1m11)

    • Final Thoughts: Conscious movement for lifelong health and well-being (1m40)


    Resources & Links:

    • Episode Page: Moonshots Podcast - Episode 159

    • Book Summary: Apollo Advisor Summary of The Flexible Body

    • Watch the Interview: Roger Frampton on LondonReal

    • Buy the Book: The Flexible Body on Amazon


    Support the Podcast:

    Love what you hear? Support the Moonshots Podcast and gain access to exclusive content by becoming a member of Patreon.

    Tune in and take the first step toward unlocking a more flexible, healthier you!

    Let me know if you’d like any tweaks or additional details! 😊

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    55 minutos
  • Ken Robinson: The Element: How Finding Your Passion Changes Everything

    Ken Robinson: The Element: How Finding Your Passion Changes Everything
    Dec 23 2024

    In this thought-provoking episode, Mike and Mark delve into Sir Ken Robinson's revolutionary ideas and his book The Element: How Finding Your Passion Changes Everything. With humor, wisdom, and passion, Robinson challenges conventional thinking about education, creativity, and personal fulfillment.


    👉 Become a Member: Support the Moonshots Podcast

    👉 Watch on YouTube: Ken Robinson - The Element
    👉 Summary: Ken Robinson - The Element

    Through a collection of powerful insights and stories, this episode explores how discovering your unique combination of talent and passion—the element—can unlock a life of purpose and satisfaction. Whether navigating career choices, embracing creativity, or rethinking education, Robinson’s ideas will inspire you to chart your path.


    Episode Breakdown:


    🪄 Introduction:

    Sir Ken Robinson introduces his concept of the element and shares his perspective on helping others discover their true potential.


    • Sir Ken on Helping Others Find Their Element Today


    • The Firefighter vs College (4:47): A compelling story about following passion over societal norms.


    🔥 Finding Your Element:

    Discover Robinson’s blueprint for identifying your passions and natural talents.


    • Finding Your Element (2:23): Sir Ken shares practical insights on recognizing what makes you unique.


    🔧 How To Cultivate Creativity:

    Explore how to build creativity into your daily life and embrace a mindset of innovation.


    • Defining Creativity (4:11): Sir Ken explains how imagination, application, and judgment create a foundation for creativity.


    • Optimize with Brian Johnson: Discover how Robinson’s ideas intersect with frameworks like ikigai and the hedgehog concept.


    🎨 Final Inspiration:

    Sir Ken Robinson’s enduring legacy reminds us of the importance of fostering creativity in ourselves and in future generations.


    • Love and Talent (1:29): Sir Ken explores the intersection of passion and ability.


    • Why Schools Need to Embrace Kids’ Creativity (2:10): A call for education to prioritize individuality over conformity.


    Why You Should Listen:


    This episode celebrates individuality, creativity, and the pursuit of purpose. Robinson’s message inspires us to challenge societal expectations, embrace our natural talents, and live authentically. It is perfect for educators, parents, creatives, or anyone seeking personal growth.


    👉 Become a Member: Support the Moonshots Podcast

    👉 Watch on YouTube: Ken Robinson - The Element


    Tune in and start your journey to discovering your element today!

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    58 minutos
  • The Art of Thinking Clearly by Rolf Dobelli. Better Thinking, Better Decisions

    The Art of Thinking Clearly by Rolf Dobelli. Better Thinking, Better Decisions
    Dec 16 2024

    In this thought-provoking episode, Mike and Mark explore Rolf Dobelli’s The Art of Thinking Clearly, a groundbreaking book that reveals the cognitive biases and logical fallacies that cloud our judgment and influence our decisions. Packed with practical insights, this episode offers listeners tools to identify and overcome these mental traps, leading to smarter decisions and clearer thinking.

    Episode Highlights

    1. Introduction: The Paradox of Choice (Clip at 2:55)
    • Rolf Dobelli introduces the concept of choice overload, explaining how fewer options can lead to greater happiness and decision-making clarity.

    2. Self-Deception Biases (Clip at 3:14)
    • Productivity Game breaks down four key biases:
    • Clustering Illusion: Seeing patterns in randomness.
    • Confirmation Bias: Favoring evidence that supports existing beliefs.
    • Special Case Syndrome: Viewing scenarios as exceptions to the rule.
    • Not Invented Here Syndrome: Rejecting external ideas or solutions.

    3. Social Proof and Deception Biases (Clip at 3:32)
    • Learn about biases that distort group dynamics and decision-making:
    • Survivorship Bias: Focusing on successes while ignoring failures.
    • Selection Factor Neglect: Misinterpreting outcomes due to overlooked factors.
    • Outcome Bias: Judging decisions solely by their results.
    • Groupthink: Sacrificing individual critical thinking for group harmony.

    Key Takeaways
    • Simplify Choices: Reduce decision fatigue by embracing the principle that less is more.
    • Challenge Assumptions: Avoid self-deception by recognizing biases like confirmation bias and clustering illusion.
    • Resist Herd Mentality: Protect your independence by challenging groupthink and social proof pressures.

    Related Resources

    📺 Watch the Episode on YouTube: https://www.youtube.com/watch?v=kAOyKByKmUc
    📚 Summary of The Art of Thinking Clearly https://www.apolloadvisor.com/the-art-of-thinking-clearly/
    🎓 Free Course on the Book https://www.apolloskills.com/courses/thinking_clearly
    🌟 Become a Moonshot Member for exclusive content: https://www.patreon.com/Moonshots

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    • Roar Nikolay Ytre-Eide
    • Stef
    • Roger von Holdt
    • Jette Haswell
    • venkata reddy
    • Dirk Breitsameter
    • Ingram Casey
    • Nicoara Talpes
    • rahul grover
    • Evert van de Plassche
    • Ravi Govender
    • Craig Lindsay
    • Steve Woollard
    • Lasse Brurok
    • Deborah Spahr
    • Barbara
    • Samoela
    • Jo Hatchard
    • Kalman Cseh
    • Berg De Bleecker
    • Paul Acquaah
    • MrBonjour
    • Sid
    • Liza Goetz
    • Konnor Ah kuoi
    • Marjan Modara
    • Dietmar Baur
    • Bob Nolley
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    40 minutos