What You Eat on Your Period is Making it WORSE (Weight Gain, Cravings and Bloating Tips!)

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Hey everyone I’m Abbey Sharp welcome to Abbey’s Kitchen. In todays video, we will be talking about Period hunger, bloating and pain! That time of the month is never fun, so let’s break down the science of that once a month hunger!
Thank you to Erin Davis, MS, RDN, CDCES for helping with today's research. Please check out Erin's website if you're looking for one on one support for blood sugar management, diabetes, and prediabetes: erindavisrd.com
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A FEW DISCLAIMERS
1) The information in this video is for education and entertainment purposes only, so you should always speak to a health care provider about your unique health needs.
2) Please use this video (as with all of my review videos) as educational, not as unique recommendations.
3) Please be kind in the comments.
4) Trigger warning to those with disordered eating tendencies.
5) Don’t forget to subscribe to this channel and ring the little bell so you never miss out!
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With Science & Sass,
Xoxo Abbey

[@AbbeysKitchen]

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[@SuperBranFlakez]

no fucking way you are a dietician wtf!!

[@lotusflower474]

Diet aside, this actually educated me a lot on how hormones change during our cycle. Interesting stuff. Wish I was taught this at school!

[@AbbeysKitchen]

It's soooo fascinating but also low key annoying 😅

[@1029blue]

@@AbbeysKitchen Yeah, there isn't such a thing as "normal". It's a constant rollercoaster. 😢

[@fagiolification11]

Didn't you take a biology class at school?

[@lotusflower474]

@@fagiolification11 Biology class wasn’t an option. We did Science but my school had trouble recruiting Science teachers so we didn’t learn much. We were never taught about menstrual cycles or anything like that.

[@fagiolification11]

@@lotusflower474 That's crazy. Biology is mandatory everywhere, how could your school let that happen?! I'm shocked.

[@Dkb522]

I am the person that gets ravenous about 5 days before A Flo….one she’s in town I return to normal eating, and feeling normal all around. Some people dread her, but I’m so relieved when she shows up!

[@cearademing9642]

Same!

[@EverythingIsPhotogenic]

How many period euphemisms can you use in a video? Abbey: ALL OF THEM 😂

[@shoukoppi]

fasted click on a video of my life hahaha

[@AbbeysKitchen]

😅

[@margauxevans4298]

Same

[@Felineintuition]

Yesssss!

[@s0phs_x]

It’s always the luteal phase right before she arrives when I’m RAVENOUS, and SO tired!😢😩

[@AbbeysKitchen]

Ugh the luteal phase is so rough

[@Anarchangel349]

Omg and my anxiety spikes severely during this phase

[@s0phs_x]

@@Anarchangel349 Yes!! I’ve only noticed it the last couple of years, but I’m in that phase rn and my anxiety is high!😩😓

[@wendy_lynn]

Period poops are the worst omg.

[@Lenoie.D]

Love your videos! I struggle with Bulimia since I’m 12 (now I’m 15). Your videos really help me on my journey of making peace with food. I still have a far way to go, but I’m working on it.

[@wildflower4380]

I needed this video!!! I’m on my period and the sweet and salty cravings have been so bad😂😂

[@AbbeysKitchen]

I totally feel you!! ❤

[@aimeemorgado8715]

As a cranky post menopausal grandma I have to say THANK YOU! In a few words I can offer support and kindness to the other women I work and live with. It won’t sound like “advice” but more like experience wrapped in humor and compassion. Great advice as always.

[@AbbeysKitchen]

So glad it was helpful!

[@annawinkler2545]

I swear to god, yesterday I told my bf that we NEED to have spaghetti for dinner today. As in I physically need to have pasta or else I feel like i am going to die. He just laughed and informed me that he noticed I am craving pasta 1 week before my period religiously. I never realised but he is right. Anyways I did have my spaghetti, it was delicious and it really brightend my mood. 11/10 would recommend. Also I am going to send him this video so he understands what I am going through

[@loiracitr]

An attentive bf! ❤️

[@Smolstarfish]

For some reason recently I've wanted nothing but cabbage. Wonderful, crunchy, delicious cabbage. My boyfriend finally nervously asked if I was pregnant 😂 nope, just fixated on cabbage

[@Sillilesshells]

😂❤

[@Sillilesshells]

Sometimes I completely LOSE my appetite on my period. I’ve heard people say “ you’re so lucky”, but I don’t see how getting less nutrition is “lucky”.

[@ComaLies225]

I’ve always just ate foods with less sodium and drink lots of water. I’ve noticed the helped limit the bloating

[@AbbeysKitchen]

Thats a good practice to have

[@LOVEDBYGOD15]

Dang I want ramen 😢

[@Miranda_Duarte]

I was JUST re-watching your video from 3 yrs ago about the menstrual cycle! Devine timing for all us full moon period girlies 🌝♒✨

[@nikkikoz4720]

All I really crave is red meat probably says something about my iron levels

[@AbbeysKitchen]

possibly!

[@cathy2142]

Fully hysterectomy at 32❤😊. My hormones are balanced. My moods are even and no strong food cravings. Its wonderful❤❤❤

[@JulietteJeantyPressler]

😂 I feel targeted. Literally just had a chocolate almond croissant- which I never have, but today is day one of my cycle sooo 😅 feeling bad for myself and dealing with the painful cramps

[@Saraflowerk]

that sounds so good!

[@n2essence]

that sounds amazing! it’s day one for me too, and im craving chocolate almonds!

[@DeeDeex007o]

Same! In bed eating chips and chocolate while watching this. LOL Hormonal eating. Meh. Once a month won't kill me... Okay... Maybe twice... LOL

[@just_sadhana]

Aahhh this was such a great video! I'm a menstrual cycle coach and these are some of the pieces of advice I give to my clients too! And then I refer your Hunger Crushing Combos to them. Now I can share this video as well! Thank you.

[@Geisha67]

“Shark week” Ima start calling my period that 😂 Awesome video though, thanks Abbey!!! I’m definitely gonna start implementing some of these tips! ⭐️

[@AbbeysKitchen]

Haha it makes it more tolerable somehow

[@kellybuechner3723]

I’m sharing this with my daughter! Thanks, Abbey, for keeping this both informative and funny.

[@dianalesnik3704]

Thank you for sharing information about periods, I feel like it is very important for women AND men to know this things and we simply don't know enough. I would like to understand my body, and you are doing an awsome job explaining all of this. Thank you!! (Also, I LOVE your videos!)

[@AbbeysKitchen]

So glad it was informative! 🥰

[@nanettemorton4054]

Jeez. I wish I'd known all of this when I first started menstruating -- especially the whole period poop thing.

[@AmandaBarsch713]

OMG Abbey! You just solved a mystery for me! I have secondary adrenal insufficiency caused by my chemo/immunotherapy treatment. Before my cancer diagnosis I used to consume pounds of food right during my period. Now, post-treatment but with the secondary AI diagnosis, I just sleep- like, a lot- my only craving is to hibernate (and sometimes cake). I'm an active 31yo, so this has been frustrating. But if I'm not increasing my medication (synthetic cortisol) during ovulation, but my body needs more of it... of course I'm tried! I'm running on empty! I'm going to connect with my endocrinologist about this to reconfigure my dose during my period. Thank you for sharing your knowledge. It helps so much!

[@actuallyapomergranate]

i have no appetite on my period and just don't feel hunger during that time but i still try to eat my nutrional needs because i know not eating is bad for my period health. I used to suffer from period pain that was so bad that i fainted and threw up everyday but i started eating healthy in early 2021 and have only had one painful period since (after a 2 month binge on sugar..) it's crazy the effect of food on every aspect of your health!

[@TheTdavey]

Watching as I gorge on a tub of peanut butter ice cream..

[@samsiegman9248]

Maybe I missed it, but where can we get the recipe for whatever delicious snack it is that you are making during this vid?

[@chattylily]

this may be a stupid question as i am very uneducated on the matter, but when you talk about periods, do you include people who are on the pill and take a break every month which causes bleeding? I have been told that these are not "real" periods and yet I swear to god i feel like i pms like crazy...

[@melindabrown9718]

I literally can't lose weight because I'm so good the first 22 days and the last 6 day. I literally can't stop eating all day, everyday. Then I get bloated because my digestion gets so sluggish and I'm eating like 4000 calories a day 🙃🥲😭

[@radhikakumar5893]

I am on my pms today and it's 2 pm and I have been munching on puffed rice and I eat a salad with yogurt cup and had some water melon.. but I feel so bloated and moody

[@Thegiddyowl]

Honestly my favorite food to eat it smoked salmon on cucumber slices. It allows the Gollum in me to come out in full force lol

[@l.m9321]

A video about being on the pill would be great! including those who use it for PMDD treatment x

[@l.m9321]

@Mancub100 so lovely for you to reply! thank you! I actually really need to be on the pill for mood control help which is a major side effect for me and PMDD but in the future future I will remember your advice! thank you!

[@l.m9321]

@Mancub100 SSRI's are great! I take one too 😂if the first one doesn't work perfectly don't give up! there are more! Good luck to you too! thank you for being so kind on here 💗

[@therabbithat]

​@@l.m9321some take the POP the week or two before their period because that's when progesterone is lowest and that trough is usually what causes PMS, I know PMDD is more severe! I don't know if you can take that on top of your normal pill.

[@mostlywholenicole]

At 5:03 I audibly gasped when I heard Abbey say “Just exercise…” regarding days where we need excess calories…. Then she finished the sentence 🥰

[@elenapphalpert]

How did you know I’m on my period 😂

[@GreenAndTheToe]

I always have a diarrhea when having period🥺

[@BB-oq2mt]

Once craved a raw red onion, oddest craving

[@mikaela7466]

This might just be me, but I feel like I can't stomach protein/fats for the first few days of my period - like I'm super hungry but anything beyond like saltine crackers or plain pasta makes me super nauseous and just seems impossible to eat. I don't know if this is a hormone thing or something else but it happens pretty much without fail. Do you happen to have any tips for like easily digestible protein options? Things that aren't super heavy or rich I suppose? Because the pancake + yoghurt combo seems really smart but I also know that my body just wouldn't be able to handle it 😅

[@bethanybrengan9795]

Me too! I eat cottage cheese (sometimes with a little applesauce). But I know some people have texture issues with cottage cheese. For some reason, I stomach it better than yogurt during that time of the month. Really thin soups (with chicken broth or even small pieces of white meat chicken) sometimes settle okay for me. And occasionally, I can tolerate toast with butter or even a little bit of cheese melted onto a whole wheat tortilla. Jell-o is okay (and has small amounts of protein), but I never really think ahead and make it in time. I hope you find something that helps!

[@LadyKataNova]

I bought two bags of cashews this month. I regret nothing. ❤️

[@MRJarwson]

the thumbnail having gilmore girls when I’m sat here literally rewatching the show when this video came out 😂 love it

[@sarahc2023]

I adore you, Abby. Your videos are always well balanced, researched, and fun.

[@lexcvia]

I'm craving fried chicken

[@LarissaFay]

I needed to see this like yesterday. Hahahaa I'm having the worst period since ages... with crazy cravings, bloating and cramps. I always get the need for something salty, then the next moment is pure sugar cravings. Then back to salty. 😂

[@charleys9417]

I always find it interesting when you say unripe bananas are a 'binding food' because they have the exact opposite effect on me - I actually went and bought some when I was dealing with holiday constipation because a green banana is guaranteed to make me poop 😂😂 super interesting video though, I can always tell when shark week is about to start by how hungry I am

[@ilsedevries2529]

Oof, I hope this helps with my next period. I am almost never able to keep food down and can barely move so I am DREADING it.

[@BellaB198]

Abbey what hormones responsible for being horny ? 😅Basically, during pms days I’m interested in two things: cake and “attacking” my husband lol It’s frustrating!

[@Updog89]

Estrogen is sort of anti-horny for a lot of us. During that time of the month your estrogen is relatively low, and that’s probably what’s making you feel friskier!

[@ohleander02]

Drop in progesterone + rise in oxytocin. ❤

[@ruthwrubleski8911]

Are there foods that can help with dealing with these insanely high temperatures? I don’t remember when we had a day with just double digit temps. 🥵

[@lemonylaila]

Could you do a video on pregnancy craving tips? Just trying to figure out what to expect, and how to plan best in my future. 🤗😊

[@alondradelmar96]

I am ravenous when I’m pmsing I literally wanna eat everything but get super nauseous and barely eat any actual food during my period(I usually just snack on sweets mostly chocolate through out the day and eat very little when on my actual period)

[@justpeachy4393]

Well isn't this good timing 😂. Having the worst day of the month today

[@roseg2239]

I am less hungry on my period. I don't know how people eat a lot when they have cramps.

[@jjll9306]

Lol you literally uploaded during my period ant onelse on their period too

[@danastonerock]

Yuppp day 2. Lol

[@Saraflowerk]

are we all synced? lol j/k

[@leonore3349]

It should came tomorrow for me. I'm craving carbs and not interested in salads at the moment.

[@Claudia-sm9te]

Why are your hands orange? I've seen it before in other videos 🙊

[@luiysia]

she talked about it on tiktok. it's some genetic thing

[@BB-oq2mt]

She likes carrots

[@Claudia-sm9te]

@@luiysia Ah thank you! I'm not on tiktok. I just figured stained tanner or something.

[@ohleander02]

It's a generic predisposition with naturally orange foods pretty sure. Carrots, sweet potatoes, oranges. 🙂

[@farwaali4466]

I get extremely hungry and a bit more bloated during my ovulation and days before my actual period, is that normal?

[@ohleander02]

Yeah. It's normal --- unless it's causing you a lot of pain and discomfort or other symptoms. During ovulation the ovaries swell, due to hormones, and that can cause a lot of bloating. /not a doctor, but heavily involved in fertility treatments and cycle tracking for the last year and a half/. ❤

[@courtneysmith9807]

My favourite thing about this video is that she didn't tell me to eat nuts instead of chocolate. I'm not giving that up!

[@mollyprior5288]

It is like you read my mind, exactly the topic i was looking to research!

[@LuisaColorado-mc8cs]

YEEEES! I could devour the entire world those days 😅

[@samanthas9300]

Great video, and appropriately timed for me personally, lol! Whatever you were making looks soooo delicious by the way

[@annacastillo1663]

I was about to subscribe but changed my mind, the F word pops up, no thanks

[@lalablotz7348]

And here I am a post menopausal 57 year old with hot flashes that feel like fire and brimstone 🥵

[@pinetree2289]

As a trans guy, I appreciate your acknowledgment that not all who menstruate are women :)

[@laurenelizabeth2505]

Right, because that is scientifically legitimate. And if I dare express an opinion different from yours, I am labeled as the bad guy. This is just all very stable, very good foundation.

[@pinetree2289]

Yes it is scientifically legitimate. All I mean when I say I’m not a woman is I don’t want to be perceived as female and science proves people like that exist. Nobody said that all the opinions u hav that r different from mine r bad.@@laurenelizabeth2505

[@laurenelizabeth2505]

I am pretty relaxed. Thanks for the advice. @Mancub100

[@laurenelizabeth2505]

Men have periods. Please, explain how this is so.@Mancub100

[@perriiwinklee]

perfect timing 😭🍫

[@NinaR478]

My hunger is out of control for what feels like the first time in years while menstruating.

[@AislingDonohoe]

Your period references are hilarious 😂

[@RealJonzuk]

was that a fly on your hair at 7:58 😭 i hope not

[@moonlightmelodiesasmr3766]

My cravings are INSANE. PMDD is no joke and I would love to have my ovaries removed.

[@meagancolsey3721]

Just here for the period euphemisms

[@prim9999]

I never had problems with weight gain during this craving phase. It´s just 2 days or maybe 3, normally the next day I´m not that hungry anymore. As a woman near menopause I can say, that I never ever gained weight during PMS and period, even though I ate a lot of (junk-)food! If you normally follow a heathly diet and regularly exercise, a couple of junk food days per month is not a problem. Cravings and eating junk food become problematic if you eat MOSTLY like that, but not on 2 or 3 days per month.

[@peachysquirrely]

Wait what’s 1:00 about? ⁉️

[@yourfriendaj5643]

I constantly feel like I'm going to throw up on mine but I'm so hungry. Sometimes I'm like I want a Sometimes I'm like I want a chicken fingers vegan. Other times I'm like I wanna salad with lots of Croutons.

[@albordreuil]

@abbeyskitchen great video ! Would be nice to have some references along the video, there are some great books covering deeper that topic. I’m thinking about Alisa Vitti for example, along many others !

[@jennyfish2271]

How did you know I needed this? ❤😂

[@Saraflowerk]

I did happen to binge on 7 Biscoff cookies, but ended it with a bowl of cherries and a yoga session. Feeling better now. I almost spit out of the cherries once you started to talk about poop! Very informative, thank you. :)

[@Sara-oo2oc]

7 cookies in not a binge.

[@Saraflowerk]

@@Sara-oo2oc 😝😝😝

[@Sara-oo2oc]

@@Saraflowerk I'm serious. This is what is called subjective overeating. When you eat a normal portion of food and think you overate so you guilt trip yourself. Sometimes knowing what we're up against makes it easier to fight the guilt. Also, if anyone with an ED read that, don't compare yourself. 💜

[@Saraflowerk]

@@Sara-oo2oc Thank you for the kind explanation, Sara. 😊

[@Sara-oo2oc]

@@Saraflowerk No problem. 🤗 Also, biscoff cookies and cherries sound like a delicious combo as well hehe ☺️

[@AmaraStoltzfus]

Abbey you read my mind!! How do you always know what I need to hear?

[@emilyv.6338]

My period always starts with a hefty period poop. Lol like never fails I poop and bam blood. Like clockwork every month 😅

[@Miss.Lechuza_Chusma]

Wild . I always get hungry af bf , and the opposite during . Makes sense .

[@ofevie]

Thank you for a very interesting and educational video! I also noticed that my mood improves if i eat magnesium rich foods during PMS. So i crave broccoli, spinach,, avocado ... And my mood improves a lot. I add it here, maybe this works for someone else?

[@onemore7632]

god I wish my body would stop demanding things that make it feel worse like aren't we supposed to be on the same team!?

[@deedee20062008]

Who else eats the same regardless of where they are with their period? I never change the way that I eat, unless I'm out with friends ....

[@baileyholloman2007]

Is there a reason why I crave chips and salsa during that time of the month? Is there a nutrient in salsa that my body needs ? And it rears it’s head then?I eat chips anyway but for some reason around pms time I need salsa. I don’t usually care about having it except during pms.

[@ChOnKyPonkyy]

This has nothing to do with the video, but i just want to ask someone for help on how I can fix my constant issue with brain fog and my mind not being as sharp as it probably should. Most of the time, it feels like my brain is just done and keeps logging off from its duty. I think it has something to do with my energy level, at least in some degree and mostly my diet, but I just dont know what in my diet is "specifically" causing it. My energy level goes up like a sun and down as a pancake, not even exaggerating. If someone has any experience with this, what was the problem that was causing it for you, and how did you change it? Appreciate if someone could come with any tips or ideas;)

[@leonore3349]

I have the same problem, sadly no solution. Moving, even when I don't feel like it, and coffee are my ways to deal with the slumps.

[@Esthie229]

I had this when I was on hormonal birth control pills. I quit about 3 months ago and the brain fog has disappeared. Don't know exactly what is causing it though. I did start taking DCI (d-chiro-inositol) when I was on the pill because I used to have energy dips and really bad sugar cravings, that did seem to help

[@leonore3349]

@@Esthie229 The same happens during pregnancy when hormone levels rise. I'm sure there's a connection.

[@spnn4s106]

OMG when I used to get my period sometimes I felt like I pooped SO much. Like the most I ever pooped in my whole entire life!

[@1terriblesouthamerican134]

Nevermind

[@PlatinumCyGirl]

Thank you, im an avid coffee drinker(one cup a day lol) and wow I get the poops but that comes out easily 😂 didn't think coffee would make it worse 😮.

[@melissathw]

Thank you for addressing that women aren’t the entirety of people who have periods 💗

[@meganlizzE]

Hi Abbey - Any thoughts for increasing iron via supplements before/during one's period? I am (predominantly) plant-based, but take a standard iron supplement serving regularly/bloodwork comes back within normal limits. But, my periods are absolutely horrendous, and I've read contradicting articles/heard contradicting statements from medical professionals on increasing iron around/during one's period being helpful or harmful. Curious if you are willing to share any thoughts and/or if you have in past videos? Thanks in advance! Also, this video came at the perfect time - haha, well, the not so fun time. But, potential TW for any readers - I'm discussing binge eating of sorts below and also this comment is about to really become a giant word salad. I have the weirdestttt cravings the day or two before my period. Yesterday, I made a plate with cottage cheese, mango & cayanne pepper, two salad variations, pickles, olives, saur kraut, jalapeños, pickled okra, baked beans, a Justin's dark chocolate PB cup, a clementine with cracked pepper, carrots and onion dip, a cheese stick, pepperjack cheese cubes dipped in sriracha sauce, pepita seeds, avocado slices with cracked pepper and nutritional yeast, popcorn, roasted chickpeas and walnuts, and a strawberry mochi. I sat down to watch TV with my mom and we both stared at my plate(s) like - 🤢🤮. And she was like, "Yep - I'm happy I'm through menopause!" I keep everything in relatively smaller portions - like I just crave a bite or two of everything, but why so many different cravings at once?!? And why predominantly salty/briny foods? And then, the day that my actual period arrives - I'm out. For about 2-3 days, I cannot stomach anything but protein shakes, broths, tomato juice, electrolyte drinks, maybe water heavy fruits/veggies (peppers, lettuce, apples for example over like a banana or avocado). I know that every body is different, so if anyone else cared to read that or cared to share their experiences, I would appreciate that too. I personally don't feel bad about the weird/somewhat extreme eating during those few days as I am overall comfortable with my dietary ways and follow your HCC, just again, find those few days to be strange, like I would probably eat twigs from outside with salt sprinkled on in those moments. Haha. Basically, without the above rambling - do you recommend additional iron supplements during a period and do you know why one's body may be predominantly craving salty/briny foods at that time? And, is it okay to drink 2-3 protein shakes a day during one's actual period if they can't stomach solid foods? Whef- that was a lot. Sorry and again thank you in advance for taking the time to read. Love your work as always, take care 🙂 Edit: if this comment is deemed too triggering I am totally okay with you deleting it or deleting it myself if you ask. I know it is a lot, so no hard feelings. Thank you again!!! Also, edited for typos as best as I could.

[@bethanybrengan9795]

When I was a teen, I craved brine-y foods and salt A LOT. (To the point of drinking pickle juice.) I don't have it on hand, but I know there's at least one study that suggests that young women need more salt during certain years of puberty. 🤷 I still eat a bit strangely during that time of month. But when I'm dealing with nausea and things that "should" settle well just don't, my belief is that some food, however bizarre, is still infinitely better than no food.

[@lynncrf]

One of the adrenal glands functions is to regulate electrolytes including salt. Anything stressful requires extra work on the part of the adrenals so perhaps that is why you crave salt. Your plate sounds delicious though.

[@bethanybrengan9795]

@@lynncrf Very interesting! (And explains some things in my eating patterns.)

[@n2essence]

thank you (also you remind me a bit of joanne woodward)

[@10rin613]

Hey Abbey, I have a question, could you do a video about carb cycling and if it is effective or not?

[@1terriblesouthamerican134]

Fiber, water, movement got it How do I avoid diarrhea?

[@leonore3349]

Bland food and no coffee?

[@1terriblesouthamerican134]

@@leonore3349 fair enough

[@jugni5]

This was an informative video and so entertaining 😊

[@lovelather9012]

But what were you making?!

[@moodywrites]

I have gastroparesis, IBS, and PCOS (high LH/FSH, testosterone, pregnenolone, and GNRH) Every time I have my period, my gastroparesis gets better and my IBS gets worse. Anyone have ideas on why? Someone help a girl out.

[@lynncrf]

The prostaglandins speed up transit time. Hence gastroperisis will improve and IBS - D will get worse. Reflux also gets worse before a period because the oesophageal sphincter relaxes.

[@jessicapoliti6958]

Thank you so much Abbey for this video!!!

[@julialuz8009]

Make a video on amenorrhea pleaseee! ❤ love your videos

[@yvonnekozlowski5848]

Love your videos, Have you ever reviewed Nicole Collet videos before?

[@joartuk]

I'm due and I literally can't stop eating

[@kirstenholder7270]

This video got me though a really rough evening, Thank you for the Sass Abby

[@leahokunzwa]

I see Gilmore girls, I click!

[@joannagarlej5957]

Thank you Abbey!! I'm 16y old and I really needed that video, it's very helpful

[@kalyssawatters9593]

This was perfect timing ❤

[@brikat342]

What was in her hair? It was gone toward the end.