What does it really mean to feel at home in your body, your work and your life?
In this episode of the Eat Nourish Love podcast, Caroline Cary is joined by Alison Cork, entrepreneur, author, broadcaster and a long-standing voice in lifestyle, home and wellbeing. Alison is known for her television work, national newspaper columns and six bestselling lifestyle and cookery books, and for spending over 25 years inspiring people to create homes that feel beautiful, nurturing and achievable, whatever their budget.
As the founder of Home In The Country, Alison has been a pioneer of accessible interiors, healthy living and nature-led inspiration. In her fifties, she experienced a profound shift in her relationship with food, exercise and wellbeing, transforming her health and gaining a renewed sense of energy and clarity for what she calls her second act. That journey led to her book Fit & Fabulous Over Fifty, where she shares practical tools for rewiring midlife with health, joy and purpose.
In this conversation, Alison reflects on homemaking as a feeling rather than a look, the realities of reinvention, and the habits that supported sustainable weight loss and strength in midlife. She talks openly about protein, strength training, ultra-processed foods, and why quick fixes cannot replace long-term care for the body. Alison also shares insight into her latest work, including the early stages of a new food project rooted in simplicity, nourishment and pleasure.
Alongside her commercial career, Alison is also the founder of two not-for-profit organisations that support women to start and scale their own businesses, Make It Your Business and National Women’s Enterprise Week.
This episode is a grounded and honest conversation about health as a foundation, food as connection, and the possibility of starting again at any stage of life.
Find out more about Alison Cork at https://www.alisoncork.com
Use the code Fabulous20 at checkout for 20% off of Alison’s new book
Follow Alison on Instagram at https://www.instagram.com/alisoncork_home
Find out more about Eat Nourish Love at…
Website: https://www.eatnourishlove.com
Instagram: https://www.instagram.com/eat.nourish.love_/
YouTube: https://www.youtube.com/channel/UCHlCLCAi_9lcGA-VPer1Sag
In this episode of the Eat Nourish Love Podcast, Caroline is joined by Katherine Hale – Motherhood & Matrescence Coach, ex–Big Four Transformation Director, former Army Officer and mum of three.
Katherine spent years breaking barriers in traditionally male spaces: commissioning into the Royal Signals, deploying to Iraq and Afghanistan, completing an MBA, and building a six-figure career in a global consultancy. Her identity was tightly bound to achievement, ambition and being able to “do it all”.
Then came motherhood – three children under four – and everything shifted.
Katherine shares how she tried to return to work “as if nothing had changed”, pushed for promotion, juggled leadership, commuting and small children… and quietly began to burn out. She describes the moment, on holiday with two babies in a pushchair, when she realised she was grieving her pre-children life and had completely lost her connection to herself.
That’s when she discovered matrescence – the transition from woman to mother – and everything finally made sense.
In this honest and practical conversation, Caroline and Katherine explore:
Katherine is now on a mission to get the word matrescence talked about everywhere – from boardrooms to play parks, from offices to kitchen tables. Through her Thrive in Motherhood coaching, she helps ambitious mums reconnect with themselves, reprioritise their wellbeing and achieve career success without burning out.
If you’ve ever thought “I should be coping better than this” or wondered why you feel so different since becoming a mum, this episode will give you language, context and comfort.
Connect with Katherine:Website: thriveinmotherhood.co.ukInstagram: @thriveinmotherhoodLinkedIn: Katherine Allt
If this conversation resonates, please follow, rate, share and send it to a mother in your life who needs to know she’s not alone.
In this fascinating conversation, Caroline Cary is joined by Dr Jenny Goodman — physician, lecturer, and author of Getting Healthy in Toxic Times and Staying Alive in Toxic Times.
Jenny shares the story of her journey from conventional medicine to ecological and nutritional medicine, explaining how our modern environment affects our health through pollutants in the air, water, soil, and everyday products.
Together, they explore practical ways to reduce exposure to toxins, the importance of organic food and clean water, the truth about EMFs, and how small lifestyle changes can protect our health and the planet for future generations.
This episode is both a wake-up call and a message of hope — showing that by making conscious choices at home, in our communities, and in what we buy, we can create meaningful change.
Dr Jenny Goodman is a medical doctor and member of the British Society for Ecological Medicine. Her books Staying Alive in Toxic Times and Getting Healthy in Toxic Times provide evidence-based guidance for living well in a polluted world.
Find out more about Dr. Goodman's work at https://www.drjennygoodman.com
In this soulful episode of Eat Nourish Love, Caroline Cary sits down with chef, teacher, and creative Georgie Soskin to explore how food can become a gateway to calm, connection, and self-discovery.
After training at Leiths School of Food and Wine in 2006, Georgie travelled the world as a private chef, taught cookery for more than a decade at Leiths and Chewton Glen, and developed her unique approach to cooking as a form of creative healing.
Together, Caroline and Georgie discuss intuitive cooking, the art of sourdough, fermented foods, and the importance of understanding the seasons — both in nature and within ourselves. Georgie also shares her personal journey as a highly sensitive, neurodiverse creative, and how cooking became her way to reconnect body, mind, and spirit.
A thoughtful conversation about food, sensitivity, and the quiet power of slowing down.
Connect with Georgie Soskin at…
Website: littleploughkitchen.com/about
Instagram: @georgie_soskin
Facebook: Little Plough Kitchen
Connect with Caroline:
Website: https://www.eatnourishlove.com/enl-autumn-fair/
Instagram: https://www.instagram.com/enlfairs/
This is podcast is edited and published by Creative Content Studio https://www.creativecontentstudio.co.uk/
In this episode of Eat Nourish Love, Caroline Cary sits down with Nicolle Dean, co-founder of QLVR (Clever Shoes) — a groundbreaking women’s footwear brand changing how we move. Nicolle shares the inspiring story behind QLVR’s five-year journey to create the first truly female-specific running and training shoe, built around women’s biomechanics rather than scaled-down men’s designs.
They talk about the lightbulb moment that sparked QLVR during lockdown, the challenges of innovation and crowdfunding, and why protecting your ideas, staying resilient, and designing with purpose matter more than ever. From festival launches to Dame Kelly Holmes wearing QLVR on stage, this conversation celebrates creativity, courage, and rethinking what comfort and performance really mean.
🎧 Use this link to get 20% off any pair of QLVR shoes:
👉 https://qlvr.com/?baf_ref=DmiamRJ
When it comes to perimenopause, nutrition doesn’t need to be complicated. In this episode of the Eat Nourish Love Podcast, Caroline Cary is joined by Emma Bardwell — registered nutritionist, menopause specialist, and Sunday Times bestselling author of The 30g Protein Plan.
Emma shares her straight-talking, evidence-based approach to women’s health. From understanding protein and fibre to managing perimenopause symptoms with realistic lifestyle strategies, Emma explains how to simplify nutrition and make changes that actually stick.
We explore:
Connect with Emma Bardwell
📖 The 30g Protein Plan – https://www.emmabardwell.com/the-30g-protein-plan
🌐 Website – https://www.emmabardwell.com
📸 Instagram – https://www.instagram.com/emma.bardwell/
Connect with Caroline:
Website: https://www.eatnourishlove.com/enl-autumn-fair/
Instagram: https://www.instagram.com/enlfairs/
This is podcast is edited and published by Creative Content Studio https://www.creativecontentstudio.co.uk/
Get 20% off Scentered when you use code ENL20 at checkout. Head to www.scentered.com
In this episode, Caroline is joined by entrepreneur and investor Lara Morgan. Known for building and selling her global toiletries business, Lara reflects on her journey from growing up in Hong Kong to leading a company with an £18 million turnover — and the lessons she learned along the way.
She speaks openly about resilience, the realities of entrepreneurship, and why mindset, movement, and community are at the heart of her approach to life. Lara shares the story behind her wellness brand Scentered, her philosophy on balance, and the importance of investing in both health and happiness.
The conversation touches on sport, family, the challenges of building purpose-led businesses, and why kindness and creativity matter as much as strategy. Lara also explains how her personal experiences continue to shape her mission to support others — from mental wellbeing to practical innovation.
It’s a lively, candid, and inspiring conversation about belief, grit, and finding joy in the everyday.
Connect with Caroline:
Website: https://www.eatnourishlove.com/enl-autumn-fair/
Instagram: https://www.instagram.com/enlfairs/
This is podcast is edited and published by Creative Content Studio https://www.creativecontentstudio.co.uk/
Don't forget to book your tickets to the ENL Autumn Fair taking place on September 23rd and 24th at Tedworth Park, Wiltshire. Tickets can be purchased now at https://www.eventbrite.co.uk/e/eat-nourish-love-autumn-fair-2025-tickets-1417781024209
In this episode, Caroline sits down with Dr Louise Newson — physician, women’s health specialist, and member of the UK Government’s Menopause Taskforce — to explore the truth about hormones, HRT, and why so many misconceptions persist. Louise shares how her career and personal experience shaped her mission to improve women’s health globally, explaining the roles of oestrogen, progesterone and testosterone across the whole body, and clarifying the difference between synthetic and body-identical hormones. They discuss the real risks of not treating hormonal changes, how language around menopause can mislead, and the ways lifestyle, routine and self-care support long-term health. Louise also talks candidly about the challenges of being outspoken, the importance of community and transparency, and why empowering women with clear, evidence-based information matters. It’s a grounded, practical conversation about navigating hormonal health and making informed choices with kindness at every stage of life.
Connect with Caroline:
Website: https://www.eatnourishlove.com/enl-autumn-fair/
Instagram: https://www.instagram.com/enlfairs/
This is podcast is edited and published by Creative Content Studio https://www.creativecontentstudio.co.uk/
A huge thank you to Hazlegrove Prep School & King’s School, Bruton (King’s Bruton Foundation) for their sponsorship of Lucinda Miller's talk entitled 'Brilliant Nutrition for Brilliant Brains' at the 2025 ENL Fair. Tickets are available now at https://www.eatnourishlove.com/enl-autumn-fair/
In this inspiring conversation, Caroline Cary is joined by Ed Bowden, Headmaster of Hazelgrove Prep School, and Matt Radley, the newly appointed Headmaster of King's Bruton. Together, they explore how education can nurture confidence, community, and character—qualities they believe are essential in preparing young people for the modern world.
From the changing landscape of boarding schools and the power of real-world skills to managing technology, AI, and the influence of social media, Ed and Matt share their insights on what great education looks like today. They discuss the importance of pastoral care, the evolving role of sport and creativity in schools, and why understanding a child’s individuality is key to helping them thrive.
Whether you're a parent navigating school choices or simply passionate about youth development, this episode offers a thoughtful look at how strong values, teamwork, and curiosity can shape future generations.
If you would like to find out more about Hazlegrove Prep School head to https://www.hazlegrove.co.uk/
If you would like to find out more about King’s School, Bruton head to https://www.kingsbruton.com/
This is podcast is edited and published by Creative Content Studio https://www.creativecontentstudio.co.uk/
What drives someone to climb Everest, cross Antarctica, and sail around the world — all while running two businesses and raising a family? In this powerful episode of Eat Nourish Love, Caroline Cary sits down with adventurer and entrepreneur Justin Packshaw to explore the mindset behind his extraordinary life.
From his early days in the military to raising millions for charity, Justin shares what it takes to truly live boldly. They discuss belief, tenacity, and why hard work is the true key to self-development — not just wishful thinking. You’ll also hear about his sustainable travel company Joro, his jewellery brand De Roemer (run with his wife Tamsin), and his collaborations with NASA and the European Space Agency.
Whether you're navigating parenthood, business, or your own personal goals, this is a conversation about embracing challenge, staying curious, and living with purpose.
To explore Justin's expeditions, speaking, and personal story, head to https://www.justinpackshaw.com
To read more about Justin’s recent Antarctica expedition in collaboration with NASA and ESA, visit https://www.chasingthelight2021.com
To find out more about Joro, the sustainable travel company Justin co-founded, head to https://joroexperiences.com/person/justin-packshaw
To discover De Roemer, the luxury jewellery brand run by Justin and his wife Tamsin, visit https://www.deroemer.com
To learn more about Walking With The Wounded, a charity Justin supports through adventure-based fundraising, go to https://walkingwiththewounded.org.uk
Connect with Caroline:
Website: https://www.eatnourishlove.com/enl-autumn-fair/
Instagram: https://www.instagram.com/enlfairs/
This is podcast is edited and published by Creative Content Studio https://www.creativecontentstudio.co.uk/
This episode is sponsored by Megi Wellness - You can receive 20% off Megi Wellness products when you apply the code EAT20 at checkout. https://megiwellness.com
In this episode of Eat Nourish Love, Caroline Cary is joined by serial entrepreneur and former Dragons' Den investor Lady Chanelle McCoy. Lady McCoy shares her extraordinary journey from growing up in a family-run pharmaceutical business to launching Puris, a lab-made CBD brand that’s disrupting global markets.
They discuss:
Chanelle’s bold leap from family business to founding her own venture
Breaking into 40+ international markets — including Saudi Arabia after 8 rejections
Why empathy is the most powerful leadership trait
The truth about lab-made CBD, how it works in the body, and its potential for sleep, anxiety, and pain
Delegation, decision-making, and how to avoid being “too busy to make money”
Her powerful morning routine and approach to work-life balance
If you're building a business or seeking more clarity in your leadership, this episode is a must-listen.
To find out more about Lady McCoy's work head to https://pureiscbd.com/ and https://chanellemccoyhealth.com/
Connect with Caroline:
Website: https://www.eatnourishlove.com/enl-autumn-fair/
Instagram: https://www.instagram.com/enlfairs/
This episode was produced by Creative Content Studio https://www.creativecontentstudio.co.uk
In this fascinating episode of The Eat Nourish Love Podcast, Caroline Cary is joined by Lieutenant General Sir Simon Mayall KBE CB and Brigadier (Ret’d) Allan Thomson MSc MBA FIET CEng to explore the vital role of history in understanding today’s complex world. From commanding in Afghanistan and Iraq to advising the UK government on Middle Eastern policy, Sir Simon shares deep insights into cultural intelligence, leadership, and why history matters now more than ever. He also discusses his book The House of War: The Long Struggle Between Christendom and the Caliphate and previews his upcoming talk at the Eat Nourish Love Autumn Fair at Tedworth House on Tuesday, 23rd September.
Together with Alan, who now heads Aspire Defence, they reflect on their military careers, the challenges of transition, the importance of service, and why events like the Eaton Fair help spark lifelong curiosity—especially in the next generation of thinkers.
Order Simon Mayall’s book, The House of War: https://amzn.eu/d/239Exmq Explore Aspire Defence: https://aspiredefence.co.ukFind out more about the Eat Nourish Love Autumn Fair: https://www.instagram.com/enlfairs/
Like what you hear? Please subscribe, rate, and review the show.
Connect with Caroline:
Website: https://www.eatnourishlove.com/enl-autumn-fair/Instagram: https://www.instagram.com/enlfairs/
This episode is sponsored by Megi Wellness - You can receive 20% off Megi Wellness products when you apply the code EAT20 at checkout. https://megiwellness.com
In this powerful episode of The Eat Nourish Love Podcast, Caroline Cary is joined by acclaimed journalist, bestselling author, and founder of Noon.org.uk, Eleanor Mills. Together, they explore what it means to be a Queenager—a woman over 50 rewriting the rules of age, power, and purpose.
Eleanor shares her personal story of sudden career loss after 23 years at The Sunday Times, and how that disruption became the catalyst for launching a new chapter of empowerment, community, and transformation. From busting myths about menopause to confronting societal invisibility and celebrating late bloomers, this is a candid and galvanising conversation for women ready to claim their second act.
Learn more about Eleanor’s movement for midlife reinvention at Noon.org.uk
Order Eleanor’s bestselling book Much More to Come: https://www.noon.org.uk/much-more-to-come/
Join or start a Noon Circle in your area: https://www.noon.org.uk/noon-circles/
This episode was produced by Creative Content Studio https://www.creativecontentstudio.co.uk
This episode is sponsored by Megi Wellness - You can receive 20% off Megi Wellness products when you apply the code EAT20 at checkout. https://megiwellness.com
In this special episode, host Caroline Cary is joined by writer and wellbeing coach Libbla Kelly to reflect on the inspiring evolution of the Eat Nourish Love Autumn Fair. From its origins as the Early Early Christmas Fair to becoming a vibrant hub of wellness, entrepreneurship, and connection, Caroline shares how ENL has grown into a movement built on community, purpose, and shared experience.
Together, Caroline and Libbla explore:
- The transformation from a traditional shopping fair into a multi-day event with wellness talks, workshops, and live demos.
- The power of writing and journaling as tools for clarity and self-care.
- The importance of gathering in-person to fight loneliness and foster community.
- What to expect from the 2025 ENL Autumn Fair, including a stellar speaker line-up, live cooking demos, and more than 120 curated small brands.
Whether you're an ENL regular or curious newcomer, this episode will inspire you to connect more deeply with yourself and others—and maybe even start writing again.
🔗 Mentioned in this Episode
ENL Autumn Fair: https://eatnourishlovefair.com
Walking With The Wounded (Charity Partner): https://walkingwiththewounded.org.uk
Horatio’s Garden (Charity Partner): https://www.horatiosgarden.org.uk
Libbla Kelly – Plenitude Wellbeing: https://plenitudewellbeing.com
Creative Content Studio: https://www.creativecontentstudio.co.uk
This episode is sponsored by Megi Wellness - You can receive 20% off Megi Wellness products when you apply the code EAT20 at checkout. https://megiwellness.com
In this inspiring episode of Eat Nourish Love, host Caroline Cary sits down with Roger Frampton—former model turned bestselling author and mobility coach behind the Frampton Method. Roger shares his journey from catwalk model to mobility expert, revealing how bodyweight training and functional movement replaced the weights-driven approach of his youth.
Together, they explore:
- The principles of active flexibility—combining strength and flexibility through dynamic control at range.
- The danger of disuse: why our bodies lose mobility when we stop moving certain ways.
- The power of a simple, daily 10-minute routine to preserve movement and prevent pain.
- Incorporating mobility into everyday life for long-term health and resilience.
Roger also breaks down his mindset philosophy—purpose, patience, and practice—and leaves listeners with three core takeaways to transform how they move and feel, now and in the future.
Find our more about Roger's work at https://roger.coach
🎧 If you've enjoyed this exploration of mobility, posture, and intentional movement, leave us a 5‑star rating or review!
Connect with Caroline:
Website https://www.eatnourishlove.com/our-story/
Instagram https://www.instagram.com/eat.nourish.love_/
FaceBook https://www.facebook.com/eat.nourish.love1
LinkedIn https://www.linkedin.com/in/carolinecary/
This podcast is produced by Creative Content Studio https://www.creativecontentstudio.co.uk
This episode is sponsored by Megi Wellness - You can receive 20% off Megi Wellness products when you apply the code EAT20 at checkout. https://megiwellness.com
In this episode of Eat Nourish Love, Caroline Cary speaks with nutritionist, metabolic health expert, and author Petronella Ravenshear, creator of The Human Being Diet.
Petronella shares how her three-month structured programme helps rebalance hormones, reduce inflammation, improve energy, and achieve sustainable weight loss — without deprivation.
They explore how mindset, fasting between meals, breaking free from constant snacking, and reconnecting with real, whole foods can transform health at any age. Petronella offers practical tips on overcoming cravings, planning meals, managing stress, and finding joy in nourishing your body.
Whether you’re looking to reset your habits, manage midlife weight gain, or simply feel your best, this conversation is packed with empowering advice to help you take charge of your health and well-being.
Find out more about Petronella's work at https://thehumanbeingdiet.com
Connect with Caroline:
Website https://www.eatnourishlove.com/our-story/
Instagram https://www.instagram.com/eat.nourish.love_/
FaceBook https://www.facebook.com/eat.nourish.love1
LinkedIn https://www.linkedin.com/in/carolinecary/
This podcast is produced by Creative Content Studio https://www.creativecontentstudio.co.uk
This episode is sponsored by Megi Wellness - You can receive 20% off Megi Wellness products when you apply the code EAT20 at checkout.
In this episode of The Eat Nourish Love Podcast, Caroline Cary is joined by Dr Emily Leeming – scientist, registered dietitian, and researcher at King’s College London – to explore the fascinating world of gut health and the powerful relationship between our digestive system and brain.
They dive into the vital role of fibre in our diets, why over 90% of us aren’t getting enough, and how gut microbes influence mood, immunity, and long-term wellbeing. Dr Leeming also shares insights on women’s health, the gut microbiome’s development from birth, how stress and modern living impact our internal ecosystems, and why our approach to food needs to shift from restriction to nourishment.
With practical, no-fuss tips for adding more fibre to your meals, myth-busting around clean eating, and a refreshingly relaxed attitude to nutrition, this conversation is packed with evidence-based advice that’s easy to understand and apply.
Whether you’re curious about fermented foods, menopause, children’s gut health, or the connection between diet and mental wellbeing – this episode is your ultimate guide to a healthier, happier gut.
Find out more about Dr. Leeming's work at https://www.emilyleeming.com/about/
Connect with Caroline:Website https://www.eatnourishlove.com/our-story/Instagram https://www.instagram.com/eat.nourish.love_/FaceBook https://www.facebook.com/eat.nourish.love1LinkedIn https://www.linkedin.com/in/carolinecary/
This podcast is produced by Creative Content Studio https://www.creativecontentstudio.co.uk
This episode is sponsored by Megi Wellness - You can receive 20% off Megi Wellness products when you apply the code EAT20 at checkout.
Have you ever thought about ageing differently? Instead of seeing it as a decline, what if we celebrated beauty, wisdom, and power as we get older?
In this super inspiring episode of Eat Nourish Love, we chat with Grace Fodor, the founder of Studio 10 Beauty. Grace is on a mission to challenge those old beauty stereotypes and show that ageing is something to be celebrated.
Grace shares her own journey of starting Studio 10 in her 40s, the harsh realities of the beauty industry, and how unrealistic beauty standards can be damaging. But Grace also talks about how pro-age advocacy is changing the way women think about themselves at every stage of life.
Caroline and Grace also talk about the importance of community, self-worth, positive affirmations, and why we should all celebrate ourselves, no matter how old we are.
If you’ve ever felt like you’re not good enough, or if you’re struggling with confidence or finding beauty products that truly represent your real skin and real life, this episode is for you. Trust me, you won’t regret listening!
https://www.studio10beauty.com
Connect with Caroline:Website https://www.eatnourishlove.com/our-story/Instagram https://www.instagram.com/eat.nourish.love_/FaceBook https://www.facebook.com/eat.nourish.love1LinkedIn https://www.linkedin.com/in/carolinecary/
This podcast is produced by Creative Content Studio https://www.creativecontentstudio.co.uk
This episode is sponsored by Megi Wellness - You can receive 20% off Megi Wellness products when you apply the code EAT20 at checkout.
What if the key to lifelong strength and mobility wasn’t found in the gym, but in the way we move every day? In this powerful episode of Eat Nourish Love, Caroline sits down with Wendy, founder of Reclaim Movement, to explore how chronic pain, injury, and our sedentary lifestyles have disconnected us from natural movement. Wendy shares her incredible journey through four years of unexplained pain to becoming a natural movement coach. Learn the truth about fascia, how to move with confidence again, and the tiny daily shifts that can transform your health for good.
Whether you're recovering from injury, managing a chronic condition, or just want to feel better in your body—this episode is full of empowering, practical advice to help you reconnect with your body and reclaim your movement.
Connect with Wendy at https://www.reclaimmovement.co.uk
Connect with Caroline:
Website https://www.eatnourishlove.com/our-story/
Instagram https://www.instagram.com/eat.nourish.love_/
FaceBook https://www.facebook.com/eat.nourish.love1
LinkedIn https://www.linkedin.com/in/carolinecary/
This podcast is produced by Creative Content Studio https://www.creativecontentstudio.co.uk
This episode is sponsored by Megi Wellness - You can receive 20% off Megi Wellness products when you apply the code EAT20 at checkout.
In this inspiring episode of the Eat Nourish Love Podcast, Caroline Cary speaks with UK-based illustrator Lucy Claire Dunbar, whose heartfelt artwork went viral after her iconic drawing of Paddington Bear and The Queen. Lucy opens up about growing up with type 1 diabetes, losing her sight in her early twenties, and how art became both her therapy and her voice.
She shares the emotional story behind her debut book, how she built a supportive community online, and the challenges of navigating chronic illness and self-doubt as a creative. With humour, honesty and incredible wisdom, Lucy reminds us all that when you're in your own lane, there's no traffic.
Whether you're an aspiring artist or simply seeking encouragement, this episode will move and motivate you.
Find out more about Lucy's work at https://www.lucyclaireillustration.com
Connect with Caroline:
Website https://www.eatnourishlove.com/our-story/
Instagram https://www.instagram.com/eat.nourish.love_/
FaceBook https://www.facebook.com/eat.nourish.love1
LinkedIn https://www.linkedin.com/in/carolinecary/
This podcast is produced by Creative Content Studio https://www.creativecontentstudio.co.uk