Raw Beauty Talks

Sah D'Simone is a spiritual revolutionary, artist, and the internationally bestselling author of Spiritually Sassy. He's known for hosting the top-rated Spiritually Sassy Show podcast and for creating the Somatic Activated Healing (SAH) Method™. Sah works in the Spiritual Care Department at Cedars-Sinai Hospital and is a guest lecturer at Columbia University. His remarkable contributions to homeless youth in Venice Beach, California earned him the CARE award from the city and county of Los Angeles.  In today’s episode Sah shares about the breakdown that led him to spirituality, his experience with the Dalai Lama, navigating triggers through somatic work, the importance of community and so much more.  SHORT ON TIME?  6:15 - How a breakdown in his mid-20s led him to a path of spirituality that included extensive silent retreats and an experience with the Dalai Lama  19:00 - How success feels different for Sah in his current life compared to his past career in fashion  22:00 - How avoiding pain goes against the nature of reality  27:45 - Contending with the pressures of society’s expectations 32:30 - What is somatic work?  41:00 - ‘The hysterical is historical’  45:00 - What are boundaries? And how to identify the moment when your boundaries are crossed.  I’m giving away 5 copies of Sah’s beautiful book Spiritually, We - all you have to do is leave a review of the podcast on whatever channel you are listening to or you can share a screenshot of the episode and tag @rawbeautytalks.  Follow Sah on Instagram at @sahdsimone and check out his new book, Spiritually, We Book your complimentary 20-minute Breakthrough Call with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10 Are you loving the show? We’d be so grateful if you could share the show with a friend, and leave a rating and a review on Apple Podcasts!  Connect with Erin and Raw Beauty Talks on Instagram or on our website

Today I’m joined by the incredible Dr. Michele Kambolis for a wide ranging conversation about body image, aging, mental health, Buddhism, Free to Be, and so much more.  Dr. Kambolis is a mind-body health specialist, a meditation teacher, a registered therapist, and an acclaimed author and speaker who has been practicing for more than 20 years. Michele hosts meditations every Monday via Zoom for followers around the world. Her new book, When Women Rise, is a timely, transformative, and inspiring guide for women who want to bring more joy, power, and peace into their lives. SHORT ON TIME?  3:00 - Michele’s relationship with her body and the dichotomy she feels living as a female in our society  8:15 - How we move past judging, comparing, and fixing in regards to our thoughts about our bodies  15:00 - Where Michele currently stands on anti-aging and beauty procedures for her own body, and what brought her to this place  22:00 - Practices for prioritizing and practicing presence in your life  26:00 - How body image plays into the growing levels of stress, depression and anxiety amongst kids, and what Free to Be is doing about it  32:00 - The emotions that occur during a growth period  35:00 - Michelle’s recommendations for handling hard moments in life  39:00 - What Michelle’s experience as a Buddhist has taught her about presence, aging and death Find Dr. Kambolis on Instagram at @drmichelekambolis or www.michelekamoblis.com Book your complimentary 20-minute Breakthrough Call with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10 Are you loving the show? We’d be so grateful if you could share the show with a friend, and leave a rating and a review on Apple Podcasts!  Connect with Erin and Raw Beauty Talks on Instagram or on our website

In this must-listen replay from 2021, you'll meet the amazing Lauren Cadillac. A Certified Intuitive Eating Counselor and Registered Dietitian, Lauren (aka the Feel Good Dietitian) specializes in helping her clients heal their relationship with food and break free of the dieting cycle without guilt or shame. She understands our universal need to be listened to, accepted, supported – all while having more energy, fun, sleep, and sense of well-being. Sounds amazing right? Tune in to hear Lauren break down what intuitive eating really is and some tangible steps to start your own journey towards food freedom.  RESOURCES & LINKS MENTIONED IN THIS EPISODE: Follow Lauren on Instagram – @feelgooddietitian Visit Lauren online – laurencadillac.com Christy Harrison – christyharrison.com Fearing the Black Body by Sabrina Strings – here.  Journalling prompts for this episode: 1. What does your history with food look like? 2. Has your relationship with food gotten better or worse over time? 3. How much money, time, energy have you spent on food? 4. What other side effects are you experiencing by holding onto these behaviours? 5. What could you gain by creating a healthier relationship with food and your body? Book your complimentary 20-minute Breakthrough Call with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10 Are you loving the show? We’d be so grateful if you could share the show with a friend, and leave a rating and a review on Apple Podcasts!  Say hi to us on social: Facebook: @RawBeautyTalks Twitter: @RawBeautyTalks Instagram: @RawBeautyTalks

In my work as a health and meditation coach, I often reach for my favorite meditation when working with clients: the mental rehearsal. This powerful practice will help you step past your insecurities, anxieties and blocks in order to envision and prepare for the changes you are seeking in your life.  When I led past client Jenna Kutcher through a mental rehearsal, she experienced a beautiful and impactful vision that led her to change key aspects of her life in order to bring what she saw to fruition. She writes about the incredible experience in her book, How Are You, Really? When Jenna released her book I was honored to be invited to share a mental rehearsal with her readers. Today, I’m sharing that mental rehearsal with you!  Book your complimentary 20-minute Breakthrough Call with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10 Are you loving the show? We’d be so grateful if you could share the show with a friend, and leave a rating and a review on Apple Podcasts!

This week I’m sharing five wellness hacks that have been so supportive for me lately, in case they feel supportive for you! All of these hacks are accessible, easy to implement, and will take your daily wellness practices to the next level.  SHORT ON TIME?  1:30 - A testimonial from The Food Freedom Program 3:50 - An easy addition that will add wellness benefits to your morning coffee routine  6:00 - A healthy makeup remover that you can find in any kitchen, and will work in a pinch! 7:30 - How to support yourself in staying hydrated  10:30 - Supports at the end of your day that will help you get a better night’s sleep  14:10 - The health benefits of walking  Check out the products I mentioned in today’s episode:  Shakti Mats - https://shaktimat.com/collections/all Spoonk Mat - https://spoonkspace.com/shop/acupressure-mats/cotton-acupressure-mat/?v=7516fd43adaa Bala Bangles - https://shopbala.com/products/bala-bangles   Book your complimentary 20-minute Breakthrough Call with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10 Are you loving the show? We’d be so grateful if you could share the show with a friend, and leave a rating and a review on Apple Podcasts!  Connect with Erin and Raw Beauty Talks on Instagram or on our website

Registered dietician, nutritionist, and hormone expert Lauren Papanos is here to give us a crash course in hormones! With seven years of experience, Lauren knows her stuff. But she also knows the journey… since she had to heal her own hormone imbalances at the beginning of her career.  Today, Lauren will explain what hormones are, the functions they serve in the body, how the food we eat and the world we live in impacts our hormones, and what you can do to support the key hormones in your body. She’ll also share her thoughts on how hormones are impacted by common diet culture trends, like intermittent fasting and Ozempic.  SHORT ON TIME:  5:00 - Lauren’s journey to becoming an expert in hormone health  10:45 - Women’s Hormones 101  25:20 - Common endocrine disruptors to avoid in your daily life  30:00 - How intermittent fasting affects your hormones  40:00 - Developing a way of eating that supports your personal bio-individuality  52:40 - Lauren’s thoughts on Ozempic  Learn more about Lauren at www.functionalfueling.com or on IG @functional.fueling  Book your complimentary 20-minute Discovery Call with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10 Are you loving the show? We’d be so grateful if you could share the show with a friend, and leave a rating and a review on Apple Podcasts!  Connect with Erin and Raw Beauty Talks on Instagram or on our website

One of the most common topics that comes up with my clients is an inability to stop thinking about food. Whether it’s counting macros, obsessing over your next meal, or feeling shame about something you just ate, food can take up so much mental energy.  I get it. I’ve been there.  Today I’m here with six tried and true tips that will help you free yourself from constant food based thoughts. These are tips that have worked for me in my journey and have also been incredibly impactful with my health coaching clients.  SHORT ON TIME?  4:00 - Checking in with the quality of your own thoughts around food  7:00 - The importance of eating enough and eating consistently  10:00 - Reasons to avoid food restriction  12:50 - Learning the difference between physical hunger and emotional hunger  17:00 - How challenging emotions in other areas of your life can result in overwhelming food thoughts 20:00 - Regulating your nervous system 26:50 - Practice thought challenging and self compassion  34:00 - What’s on the other side of food thoughts when you free up that mental space  Book your complimentary 20-minute Discovery Call with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10 Are you loving the show? We’d be so grateful if you could share the show with a friend, and leave a rating and a review on Apple Podcasts!  Connect with Erin and Raw Beauty Talks on Instagram or on our website

Alexi Panos has been a long time inspiration to me, and I am so honored to welcome her to the show!  Alexi is a Master Embodiment Coach, a wife and mama to 4 children under 6 (!!), an author and an artist. Today, she and I had such an incredibly wide ranging conversation. We’ll talk about her body image journey, the transition into motherhood, the power of expanding your somatic dignity, aging and so much more. Plus, Alexi shares a beautiful exercise to help you change your internal energy in challenging moments.    SHORT ON TIME?  5:45 - Who is Alexi Panos? In her own words.  10:12 - The constant thread that connects Alexi to her purpose in each stage of life  16:40 - How Alexi deals with feelings of comparison  25:00 - Alexi’s view on how much control we have over our destiny  31:30 - An exercise to expand your somatic dignity  37:10 - How Alexi’s relationship with her body has changed throughout the years 43:17 - Alexi’s thoughts on botox, filler, and augmenting ourselves to fit an outward ideal  Follow Alexi on Instagram @alexipanos  Learn more about Alexi’s offerings:  Bridge Method: https://thebridgemethod.org/ Elementum Coaching Institute: https://elementumcoachinginstitute.com/ Awaken the Muse: https://awakenthemuse.com/ Book your complimentary 20-minute Discovery Call with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10 Are you loving the show? We’d be so grateful if you could share the show with a friend, and leave a rating and a review on Apple Podcasts!  Connect with Erin and Raw Beauty Talks on Instagram or on our website

I am so excited to welcome my great friend Sophie Jaffe to the podcast! Sophie is a superfood entrepreneur, the co-host of the IGNTD podcast, a yoga teacher, and a mama of three. She founded Philosophie with the goal of making it easier, more inspiring and more delicious to obtain optimal health and wellness.  We cover so much ground in this conversation. From freeing the nipple, to healing a controlling relationship with food, healing the mother wound, why we should stop commenting on people’s bodies and more - we talk about it all.  Use code RawBeauty for 10% off everything at Philosphie SHORT ON TIME? 9:00 - Sophie’s young journey with self love  14:15 - The social influences that led to Sophie controlling her eating in a disordered way  18:30 - Why Sophie is grateful to have healed from disordered eating  21:20 - Sophie’s advice to women in their early twenties about navigating disordered eating  27:00 - A call to stop commenting on people’s bodies, and what to say instead  32:20 - First steps that you can take to create a healthier relationship with your body  37:48 - Sophie’s path to healing her mother wound  45:47 - Why healing is like a video game Get more of Sophie on her website www.Sophiejaffe.com or on Instagram @sophie.jaffe Use code RawBeauty for 10% off everything at Philosphie!  Book your complimentary 20-minute Discovery Call with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10 Are you loving the show? We’d be so grateful if you could share the show with a friend, and leave a rating and a review on Apple Podcasts!  Connect with Erin and Raw Beauty Talks on Instagram or on our website

Today Claire Byrne, AKA Claire the Heartbreak Coach, joins me for a fantastic conversation about the process of heartbreak. Claire shares how her own heartbreaks led her to becoming a heartbreak coach, how ‘doing the work’ was key to breaking patterns that showed up in relationships again and again, and how to connect with yourself if you are struggling with confusion, frustration or grief .  This episode is not just for people who are currently experiencing heartbreak from a relationship! Claire’s advice is so valuable for all of us, as grief and heartbreak can be caused by so many more situations other than the ending of a relationship. You will walk away from this episode with a deeper sense of how to sit with your pain in a way that will allow you to heal and break patterns. SHORT ON TIME?  1:30 - Erin’s thoughts on Taylor and Travis and our habit of cutting successful women down  6:20 - How Claire Byrne found her calling as ‘The Heartbreak Coach’  10:00 - The big rock bottom heartbreak that set Claire experienced  20:30 - Claire’s recommended first steps for recovering from heartbreak  32:45 - How to connect to your deeper intuition when you are feeling confused within a relationship  36:00 - The power of committing to self growth during a breakup  Learn about Claire’s offerings at her website, www.Clairetheheartbreakcoach.com  Plus, check out her Instagram, @clairetheheartbreakcoach, and her podcast, Stop Wanting Him Back and Find Someone Better  Book your complimentary 20-minute Discovery Call with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10 Are you loving the show? We’d be so grateful if you could share the show with a friend, and leave a rating and a review on Apple Podcasts!  Connect with Erin and Raw Beauty Talks on Instagram or on our website

I’m tuning in with you today for a short and sweet episode all about perfection… and why your pursuit of perfection is standing in the way of your progress.  The truth is, ‘Perfection’ doesn’t truly exist - our lives can be so full, chaotic and messy! If you wait for the perfect moment to begin the new routine or to start the new project, you will never get started at all. It’s time to get comfortable with moving forward amidst the messiness of life, and to take your first step forward in a perfectly imperfect way.  What is perfection holding you back from? And what is one step that you can take today that will move you close to what you desire? Take that step! Do it messy, and do it imperfectly. You’ve got this.   Book your complimentary 20-minute Discovery Call with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10 Are you loving the show? We’d be so grateful if you could share the show with a friend, and leave a rating and a review on Apple Podcasts!  Connect with Erin and Raw Beauty Talks on Instagram or on our website

You may know today’s guest from her time on The Bachelor, but beyond the title of reality TV star, Sarah Herron is a storyteller, an IVF warrior, an outdoor adventurer, and an advocate for those with disabilities. Sarah was born with one arm and is the founder of SheLift, a non profit aimed at helping young women with disabilities discover self-esteem in the outdoors. She has also candidly shared her arduous 3-year IVF journey, including the unexpected loss of her son at 24 weeks, and now, her current pregnancy with rainbow IVF twins.  In this episode we talk about how Sarah’s disability challenged her body image while simultaneously being one of her greatest superpowers, her IVF journey, and her advice for others who are on the path of growing their family.  SHORT ON TIME?  7:45 - Sarah’s history with body image struggles  10:35 - The details of Sarah’s disability  13:55 - The important role that community has played in Sarah overcoming her challenges with body image, and how this is reflected in her non profit, SheLift  18:00 - Sarah opens up about her fertility and IVF journey 26:50 - A peek into IVF for those who haven’t experienced it  30:22 - Sarah’s advice for supporting friends or family who are experiencing infertility  33:13 - How community has fueled Sarah to continue to share her story and support other women through the Infertile Circle  To learn more about the amazing things that Sarah offers the world, visit www.sarahherron.com  Sarah can be found on Instagram @sarahherron Chime in on our convo this week over on IG about this article!  The Cut: We Went Shopping with the Sephora Tweens After School  Loving the show? We would be so grateful if you could leave a review on Apple or Spotify!

Model, influencer and speaker Ella Halikas is on the mic! Ella’s approach to mindset, body positivity, and inner confidence is awe inspiring and I am so glad she is here to share her wisdom with you today. In today’s episode, Ella tells us about her relationship with food and her body, the power of ‘delusional confidence’, how her approach to manifestation led her to being chosen as a Sports Illustrated swimsuit model (!!), and where Ella plans to go from here.  SHORT ON TIME?  2:30 - An introduction to Ella Halikas  5:30 - Ella’s journey with confidence  8:15 - What binge eating looked like for Ella  11:00 - How the 'light switch’ method helped Ella move on from disordered eating patterns  14:15 - Managing the internal voice of comparison 21:00 - What Ella’s relationship with food and confidence looks like now  29:15 - Ella’s approach to visualization and vision boarding  30:45 - Ella’s journey to the Sports Illustrated Swimsuit Issue  39:30 - The meaning that Ella finds in her Sports Illustrated experience  44:15 - Ella’s tips for feeling confident in your body  49:05 - How ‘delusional confidence’ landed Ella on the Golden Globes red carpet  Follow Ella on Instagram and TikTok!  Book your Breakthrough session with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10

This is such a pinch me moment! The incredible Krista Williams, co-host of The Almost 30 Podcast, is on the show today. Krista came to the mic with so much wisdom to share with you! She details the journey she took to reclaim her voice, and shares vulnerably about her lifelong challenge with binge eating and body dysmorphia, which she had recently overcome.   HANDOUT - 55 Ways to Feel Better In Your Body  SHORT ON TIME?  5:00 - Krista’s personal journey with her voice throughout her many years of hosting The Almost 30 Podcast  9:35 - Kristas’ advice on how to begin to find your voice  17:15 - How Krista found herself starting The Almost 30 Podcast 21:37 - The challenges Krista faced with body acceptance at a young age, and how she has worked to grow past a disordered relationship with food and her body  28:40 - What binge eating looked like for Krista  34:15 - How Krista’s healing journey unfolded  40:08 - Where to begin if you are ready to start healing from binge eating  41:53 - Krista’s message to the world  To learn more about Krista and her wonderful offerings, visit https://itskrista.com Check out The Almost 30 Podcast!  Book your Breakthrough session with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10

An audience member approached me after I spoke at an event recently, and in our conversation she asked me a question that stopped me in my tracks:  ‘How do I be me?’  On its face, this question might seem simple, but truthfully, it can be a very challenging question to answer. In a society where everyone and everything wants input on who you should be, it can be so hard to get in touch with who you really are!  So, today I’m sharing some tips to help you tap into the heart of your authentic self. Through journal questions, reminders, and a special scripting exercise, you’ll walk away from this episode with a deeper connection to your own uniqueness!  SHORT ON TIME?  1:00 - How to identify your own personal wellness needs in a sea of conflicting information  5:23 - How challenging it can feel to ‘be yourself’, and how you can start to connect your own authenticity 9:50 - A reminder that no matter what you do, you will have lovers and haters! So don’t try to please everyone with who you are.  16:20 - A scripting exercise that will help you connect to your authentic self and your desires  Shout out to our sponsors:  I am loving OSEA’s Collagen Dream Night Cream. Follow this link and use the code RAWDREAM for 10% off all OSEA products!  Book your Breakthrough session with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10

At its core, food is simply fuel for our bodies. But for so many of us, it doesn’t seem that easy. Whether it’s due to the effects of diet culture, family, or so many other things, our relationships with food often have the tendency to be confusing and fraught.  It’s my goal to help you find peace with food and your body, and one very important step on that journey is to identify your eating style. Today I’ll walk you through the four eating styles that I have seen through my work with hundreds of women. I hope this information helps you take your first steps toward food freedom!  Are you ready to go further? Check out my free training: Beat the Binge and Find Food Freedom!  SHORT ON TIME?  1:45 - An exercise to help you prepare for the new year in a mindful way  3:30 - Food is fuel, but for many it doesn’t 7:20 - The Restrictive Eater 11:25 - Emotional Eating and Binge Eating 14:50 - The Combo Eater 17:43 - The Intuitive Eater 24:06 - Check out my free training, Beat the Binge and Find Food Freedom!  Book your complimentary 20-minute mini coaching session with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10

Today we’re embarking on part three of our series to help you get in tune with your body: Honoring Fullness. Fullness can be a subtle and confusing sensation, so in this episode we’ll give you the knowledge you need to decode it. We’ll talk about what fullness feels like, how to tell it apart from satisfaction, and steps you can take to avoid eating past a sensation of fullness. Today’s episode builds on the last two weeks: Your Body is On Your Team and Honoring Fullness. If you haven’t checked that one out yet, start there!  If you’re feeling disconnected from hunger cues, set up a complimentary 20-minute Get Unstuck session with me!  Plus, don’t forget to download my quiz to learn more about your unique eating style.  SHORT ON TIME?  3:45 - How do you know when you’re full?  10:35 - The difference between feeling full and feeling satisfied  13:30 - Figuring out the optimal amount to eat for your body and needs  16:00 - Why do we keep eating past the point of fullness?  23:10 - Are you finding it difficult to read your fullness cues? Book a complimentary 20-minute Get Unstuck call with me!  23:50 - Three common blocks that might be preventing you from making conscious changes to your eating  26:50 - The bigger picture to keep in mind as you begin to make changes to how you think about eating  If you’re feeling disconnected from hunger cues, set up a complimentary 20-minute Get Unstuck session with me!  Plus, don’t forget to download my quiz to learn more about your unique eating style

We were all deeply connected to our hunger and fullness signals as children, but many of us have lost communication with them along the way. Today, we’ll take the first step to reconnect to those cues! We’ll talk about subtle hunger cues to listen for, how to differentiate hunger signals from emotional cravings, and some concrete steps that you can take to reestablish communication.  Today’s episode builds on last week’s: Your Body is On Your Team! If you haven’t checked that one out yet, start there!  If you’re feeling disconnected from hunger cues, set up a complimentary 20-minute mini coaching with me!  Plus, don’t forget to download my quiz to learn more about your unique eating style.  SHORT ON TIME?  2:30 - Understanding hunger signals  4:45 - The hunger scale  5:50 - How does YOUR body tell you when it’s hungry?  6:55 - The differences between hunger cues and emotional eating cues  10:00 - Book a complimentary 20 minute mini coaching session!  12:00 - Setting realistic expectations as you make shifts to listen to your hunger cues  13:50 - What is emotional eating?  16:30 - Find your unique eating style by using this free quiz!  Uncover your eating style and what it means about you by taking my food freedom quiz!  Book your complimentary 20-minute mini coaching session with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10

Today's message is a simple yet powerful reminder: Your body is on your team!  This can be an easy thing to forget in our modern age. Society often teaches us to ignore our inherent knowledge of our body’s needs and to outsource that information instead. But I’m here today to remind you: YOU are the expert on your own body’s needs.  If listening to your body is something you no longer feel able to do, click play on this episode! I’ll lead you through three important steps that will help you get back in touch with your body.  Then, download this powerful body scan meditation that I made just for you: https://rawbeautytalks.lpages.co/body-scan-7-minutes/ SHORT ON TIME?  1:00 - How to shift the paradigm to believe that your body is on your team  6:30 - Tapping into compassionate communication that will help you take care of your body  10:00 - How we become disconnected from our bodies 14:05 - Steps you can take to begin listening to your body again  16:00 - Download the body scan! 22:20 - A sneak peek into next week’s episode about turning up the volume of your hunger cues 23:45 - Honoring your body’s cues  Download the body scan in order to take the first step to get back on the same team as your body! https://rawbeautytalks.lpages.co/body-scan-7-minutes/

Tea is central to the rituals in my life. In the afternoons I love to take a pause and regroup with a lovely tasting cup of tea. Then, after the kids go to bed, I adore curling up with an herbal tea that will help me unwind before bed. These rituals are some of my favorite parts of the day.  Today, I’m joined by Sarah Segal, CEO of DAVIDsTEA, for a conversation about the beauty of these rituals, and to learn all about tea! DAVIDsTEA offers an incredible selection of traditional and creatively blended teas to fit any mood in your life. SHORT ON TIME?  6:20 - How a love for tea led Sarah to the role of CEO at DAVIDsTEA 8:45 - How tea plays into the cultures that have rituals centered around it  11:00 - Tea 101: the basics of what tea is and how it is made  16:35 - Creating a daily ritual with tea  24:00 - The benefits of herbal teas in a caffeine free or low-caffeine lifestyle 27:00 - Tea recommendations that kids will love  28:55 - DAVIDsTEA’s wonderful sustainability practices   31:48 - Create your post-conversation action step!  Would you like a little help adding the ritual of tea into your life? Head to www.davidstea.com and use code RAWBEAUTY15 until Dec 23rd to get 15% off of your order!  Book your Breakthrough session with Erin here! https://calendly.com/rawbeautytalks/20min?month=2023-10