Having worked with over 100s of women with PCOS trying to lose weight. 

There has been one common problem they all faced at one stage or other

This problem slowed down their ability to lose weight

Find out what it is and 3 things you can do about it. 

Follow my instagram @mj.nutrition_

Apply to work with me here

Sign up to the next 8 week PCOS Fat Loss programme today- we start Monday 9th Sept. 

If you struggle to lose weight with PCOS, you have probably made some of these mistakes. 

In this episode I go through the 3 most common mistakes that most new clients starting to work with me have done 

I also give you the 3 things you can do instead to improve your weight loss progress

If you are stuck and want to kickstart habits for weight loss

Join a 5 day prep challenge before the next round of the 8 week PCOS Fat Loss Programme starts. 

Sign up here 

On this weeks episode we explore strategies to manage your holiday without undoing your progress and supporting your fat loss goals.

There will be strategies for before you go and when you get there. 

We will also get into how to eat out and enjoy yourself whilst also not losing the run of yourself. 

If you would like more support for your fat loss goals, join the next 8 week PCOS Fat loss programme starting July 8th 

Sign up here 

In this episode, we explore effective strategies to increase your energy levels during PMS week.

From nutrition tips to practical strategies and stress management techniques, we cover it all. Learn how to make small yet impactful changes to your routine that will help you feel more energised and vibrant, even during those challenging days.

Tune in for practical advice and actionable tips to help you thrive throughout your cycle.

Apply to work with me 

In this episode I answer one of my current clients in the 8 week PCOS Fat loss Programme question. 

"What to do when you can easily focus on negative for example scales not moving and trying not to get bogged down on that even though I know I’m healthier and making good choices as well as living"

Listen to find out my advice for her

Want to get coaching for your PCOS and fat loss goals

Apply now 

In this episode, we're diving into the perfect post-holiday reset to help you kickstart your PCOS-supportive habits after a long weekend or holiday break.

Holidays are a time for celebration and indulgence, but they can also throw off your routine and impact your PCOS symptoms. Join us as we explore practical steps to get back on track with hydration, balanced nutrition, gentle exercise, sleep hygiene, and stress management.

I'm also thrilled to announce a special, FREE 5-Day PCOS Challenge designed to guide you through this reset process with daily tips, nutrition, lifestyle, and mindfulness exercises. Whether you're new to PCOS management or looking to reinforce your healthy habits, this challenge is for you!

Tune in to learn how to:

• Hydrate and detox effectively
• Plan balanced, PCOS-friendly meals
• Ease back into an exercise routine
• Improve your sleep quality
• Manage stress with simple techniques

Don’t miss out on this opportunity to join a supportive community and start feeling your best. Sign up for the challenge now and invite your friends to join you for added motivation!

Sign up to Free challenge here

Apply to work with me 

Join us on for this weeks podcast, as we explore the complex feelings of guilt, loneliness, and pressure that often accompany dining out and social gatherings.

Whether you're managing dietary restrictions, dealing with social norms, or simply trying to find balance, this podcast offers practical advice, personal stories, and expert insights to help you enjoy social occasions without compromising your emotional well-being.

Tune in for supportive conversations and tips on how to navigate these common challenges with confidence and compassion.

Apply for 1:1 Coaching 

In this weeks episode I let you in on how to snowball effects works for your PCOS goals. 

If you have a big goal such a getting pregnant or losing a lot of weight it can be hard to know if what you are doing is even working. 

But there are ways to check in -this is what I chat about on this weeks episode. 

Join the 8 week Fat Loss Programme starting Monday the 13th May 

Apply here for 1:1 coaching 

Do you struggle to say on track coming into summer?

Do you want to feel confident and look your best whilst also keep your PCOS under control. 

Listen to the habits and strategies my clients incorporate to ensure they get sucessful results and feel their absolute best coming into summer. 

Get early bird access to The 8 Week PCOS Fat Loss Programme here 

Apply for 1:1 PCOS Coaching here 

In this episode, we dive deep into the world of fertility and PCOS.

We'll chat about the specific challenges that women with PCOS often encounter when trying to conceive, from irregular cycles to hormone imbalances.

But don't worry—I'll share actionable strategies and tips to support fertility and improve your chances of conception.

Let's empower ourselves with knowledge and explore the path to fertility success together!

If you are inspired to take action enquire to work with me, there are 1:1 and group coaching options available. 

Apply here 

In this episode, we talk about alcohol and PCOS. 

We explore how alcohol affects hormonal balance, metabolic function, and overall health in women with PCOS.

We'll discuss the potential symptoms and risks associated with alcohol consumption, as well as practical strategies for reducing intake and supporting PCOS management.

Whether you're looking to optimise your health or simply curious about the impact of alcohol on PCOS, this episode offers valuable insights and actionable tips for navigating this important aspect of women's health.

Tune in to learn more and take control of your wellness journey with PCOS!

Apply for 1:1 coaching 

Join us on this empowering episode as we delve into the world of PCOS , exploring breakthroughs, strategies, and answering this weeks client questions. 

From breaking through weight loss plateaus to mastering strength training, we chat about  practical tips and insights to help you take control of your health and well-being with PCOS.

Apply for PCOS coaching 

On this weeks episode I go through the tools that can help you with emotional eating. 

If you find emotional eating is slowing down your progress and you're not reaching your goals, 

Apply for 1:1 Coaching here  

Join me in this weeks Q&A episode of The Female Health Podcast, where I address common concerns and questions regarding healthcare advice revolving around the pill, weight loss, and holistic well-being for PCOS.

Drawing from my own experiences, we delve into the limitations of solely relying on prescriptions and weight-centric approaches.

Discover why weight is not the sole indicator of health and explore alternative markers of well-being in particular relation to fertilty. 

Learn effective strategies for advocating for yourself in healthcare settings and navigating conversations with doctors who may overlook comprehensive care.

Additionally, gain valuable insights into recognising ovulation signs and understanding their importance in women's health.

Tune in to this empowering episode to gain practical advice and take control of your health journey beyond conventional norms.

In this episode I talk through the main signs your PCOS is out of control and not being managed properly. 

You will find out what what it looks like to have unmanaged and managed PCOS. 

And you will get guidance on where to start to manage your PCOS so it is no longer out of control. 

Want help with PCOS and managing it for life, apply for coaching. 

Weekly Q/A:

Is there an optimal way to break down macros at meals?  I know I should front load my calories, but is there any advantage to front loading protein too?

Good pre gym food, if working out in the early morning?

Best snacks to have. 

Join the waitlist for 1:1 coaching 

Struggling with late-night cravings due to PCOS?

Dive into our latest episode where we unravel the connection between Polycystic Ovary Syndrome and those nighttime urges. 

Discover practical strategies to balance your diet, optimise meal timing, and foster mindful eating for better PCOS management.

Join us as we explore the intersection of nutrition, emotional well-being, and sleep hygiene, empowering you to conquer those cravings and nourish your body.

Tune in for expert tips and a supportive discussion that's sure to make a difference in your PCOS journey!

Join the waitlist to work with me 

Join me in this new episode as we delve into the world of PCOS and discover sustainable strategies for achieving and maintaining fat loss.

Uncover the non-negotiables crucial for managing PCOS, from balanced nutrition to mindful practices. 

I share personal insights, including the impact of prioritising protein, maintaining regular meals, and the importance of quality sleep.

Learn how reducing alcohol and avoiding overly restrictive approaches can lead to lasting success.

Tune in for practical tips and a celebration of non-scale victories on this journey to a healthier, happier you.

Join the 8 week PCOS Fat Loss Programme starting Monday 11th March. 

Or join the waitlist for 1:1 PCOS Nutrition Coaching. 

On this weeks episode I talk about one of the most common struggles women with PCOS have. 

Losing weight. 

For women who have PCOS it can seem much harder to lose weight. This can be deflating and discouraging. 

That is why I have created a programme specifically for women with PCOS who want to lose weight and keep it off. 

This is not just any fat loss programme it is made for someone who has PCOS by a nutritionist who has PCOS. 

You will also learn in this episode what makes this programme different and how you will begin to lose weight following the guidance in the programme. 

Join the waitlist today for the 8 week programme 

Join us on a transformative journey with Hannah as she shares her inspiring tale of reclaiming control over her health and well-being. Living abroad, overwhelmed and lacking structure, she decided it was time to rewrite her story. Returning to Ireland to resume teaching, she embarked on a journey to conquer PCOS and take charge of her weight.

Discover how Hannah celebrated small victories, from the joy of stress-free holidays to the establishment of sustainable habits like eating a nourishing breakfast, mastering the art of meal prep, and embracing restorative sleep.

Hannah achieved what she believed was impossible: shedding one stone and bidding farewell to the anxiety. The pinnacle of her triumph? After ten months of silence, her periods returned, marking a profound shift in her overall well-being. She began to shorten her cycle and get more regular periods following this return. 

Get ready for a candid and uplifting conversation as Hannah shares the strategies, mindset shifts, and daily practices that propelled her towards lasting wellness. Tune in for insights, laughter, and a reminder that every journey is unique and every little win is worth celebrating. 🌟💚

In this week's episode, we're delving into the nutrition queries that have come directly from our wonderful clients within the MJ Nutrition community – individuals engaged in both 1:1 coaching and group coaching sessions.

Question 1: The Mysteries of Calories in Olive Oil and Seeds

• Ever wondered if the calories in olive oil and seeds count towards your daily intake? Our clients have too! We're breaking down the nutritional aspects of these kitchen staples to help you make informed choices on your PCOS and weight loss journey. 

Question 2: Decoding Dairy - Are Yogurt and Cheese Healthy Fats?

• Dairy can be a source of confusion when it comes to healthy fats. Join us as we explore whether yogurt and cheese make the cut and how you can incorporate them into a balanced diet.

Question 3: High Protein Vegetarian Snack Ideas for PCOS

• Our clients frequently ask for tasty, vegetarian snack ideas that align with their health goals and support PCOS. Tune in for creative and satisfying high protein vegetarian snack suggestions that cater to both your taste buds and nutritional needs.

Join us as we dive into these insightful questions, share expert insights, and provide practical tips for optimising your nutrition. Remember, these questions are sourced directly from the real experiences and concerns of our MJ Nutrition clients. 

Want to be part of this supportive community for PCOS and hormones- fill out this short application form to see if it is a good fit for you. 

Join us in this empowering podcast episode as I chat with Louise, a remarkable past client who has triumphed over the challenges of PCOS.

From navigating overwhelm, irregular cycles, and hormonal chaos, Louise shares her transformative journey to newfound confidence, a healthier relationship with both food and herself, and the achievement of regular cycles and balanced hormones.

Her story is a beacon of hope for anyone facing the complexities of PCOS, offering insights, inspiration, and practical tips for reclaiming control over physical and emotional well-being.

Tune in to discover the resilience and strength that turned Louise's PCOS narrative into a tale of triumph."

Apply to work with me here 

On this weeks episode I share my evidenced based and tried and tested tips for excess facial and body hair growth and hair loss seen in women who have PCOS. 

MyOva myo-inositol: Use code MJ10 for 15% off

Application form to work with me 

On this weeks episode, I am joined by my lovely past client Jade. 

Jade worked with me for 1:1 PCOS Coaching for 6 months. 

She, like many had some pretty bad PCOS symptoms and it took her a while to get a diagnosis. 

Listen to where she is now after years of struggling. 

If you would like to apply for PCOS Coaching, fill out this enquiry form 

On this weeks podcast episode I go through questions from my clients. 

1. How to manage socialising and eating out and not go backwards?
2. How to create a healthy mindset and allow yourself to enjoy the weekend and cheat meals. 

If you want to work with me apply here 

Join the PCOS Empowher Community starting on Monday 5th February. 

Sign up here 

In this weeks epsiode I give my top tips for PCOS that I follow myself and that my clients follow to get long lasting results. 

PCOS is a life long condition and not something a quick fix can sort out. 

That's why we need to find manageable lifestyle hacks that you can do for the rest of your life so you can be free of PCOS symptoms. 

Listen for my favourite, evidenced based top tips. 

And if you're suffering with PCOS symptoms and want to learn how to manage them for the rest of your life then fill out this questionnaire and I will get in touch with you. 

What your hormones are trying to tell you

In this weeks episode I discuss why you might feel more hungry at certain times of the month and why it might be impacting your weight loss progress.

Common PMS symptoms

What is PMS

Why do some people get it much worse

What can you do about it

What foods you should eat to help balance hormones

What are my recommended supplements

Hormone balancing supplement  

Use my code MJ10 for 10% off

Enquire about 1:1 coaching here 

Have you ever wondered if you can cure your PCOS for good?

On this weeks episode I let you know the truth about this. 

If you want to work with me, complete this form and tell me more about yourself

Robyn is a qualified nurse and self care and wellness coach. 

She experienced her own health troubles when she had heart problems and suffered burnout. 

She explains how practicing more self care changed her quality of life and her health. 

In this episode we talk about: 

• The difference between stress and burnout
• Is there a type of person more susceptible to stress
• How stress impacts our digestion, hormones and immune health
• Is all stress bad?
• Why are we so stressed now?
• How to build your own self care practice
• Self care when going through fertility struggles

You can check out the space here

If you want to enquire about 1:1 coaching for PCOS and hormones complete this form here 

In this weeks episode we talk about the link between stress and PCOS. 

I also give you some hard hitting truths about self care for PCOS and that it is not all about bubble baths and facemasks. 

Enquire for 1:1 PCOS Coaching 

In this special episode, we're diving into practical strategies to empower women with PCOS to make the most of the festive season while managing their health effectively.

Join us as we explore eight crucial steps tailored specifically for women dealing with PCOS during Christmas. From nutritional tips to stress management techniques, we've got you covered. Learn how to strike a balance between enjoying your traditions and maintaining a healthy lifestyle.

Towards the end of the episode, stay tuned for our client Q&A segment, where we address real concerns and queries from you. You'll hear firsthand experiences and solutions to common challenges faced by women with PCOS, providing invaluable insights and support.

On this weeks episode I answers questions I got over on instagram. 

This is related mostly to people with PCOS but will help anyone who is struggling with weight loss and hormonal issues. 

Q1. I struggle to lose weight and stay in a calorie deficit. How to lose weight when you have PCOS. 

Q2. How to regulate my period with PCOS -is it even possible.   

If you enjoyed this weeks podcast episode please leave a review and share with someone you think it will help. 

To enquire for 1:1 coaching apply here

In this weeks episode I go through some of your questions you asked me on instagram. 

How do I know if i am ovulating or if its an anovulatory cycle?

I have hormone related weight gain, how do I lose weight?

When and how much inositol do I take? 

https://www.myovacare.com/mary-jo-maguire Use code "MJ10" for 15% off the myo-inositol supplement I use. 

Sign up to my mailing list to be first to hear of the new PCOS Reset Bootcamp starting 13th March

http://eepurl.com/hAm5sz

Claire was one of my clients who worked with me to support her PCOS, underactive thyroid and help with coming off the pill. 

Claire's main problems were really bad sweet cravings and needing support with losing body fat while still maintaining her perfromance for sports. 

Claire also relied on 12 nurofen plus for her periods and would struggle with intense period pain. 

Learn how the small changes she made helped her change her overall health and wellbeing in this episode. 

It was amazing to see the power of little changes make such big differences for Claire over the course of working with her as her coach. 

If you would like to enquire about working with me fill out this enquiry form 

https://form.jotform.com/220053370463345

The new sign up for the PCOS Rest Bootcamp will be open soon, so make sure you're on my mailing list to be first to hear of the 8 week challenge starting. Newsletter sign up

On this weeks episode I explain why your appetite changes coming up to your peroid. 

This will help you to know what foods to eat more of and how to eat so you can continue to lose weight. 

It will also help you get rid of those cravings that take over and you feel you have no control. 

Apply here for PCOS Nutrition Coaching 

This week I am joined by Inna Toplier. Inna is a thyroid and hashimotos expert. 

Anyone who has thyroid problems knows how challenging it can be. 

This episode is for anyone who has thyroid issues or suspects they might. 

We discuss:

Thyroid and PCOS relationship

Thyroid and fertility 

Slower metabolism, weight loss and thyroid connection

Lab testing and optimal results

Different thyroid types

Approaches to managing thyroid conditions through diet and lifestyle. 

Inna has a free thyroid webinar on Jan 19th which you can attend through the link below. I would highly recommend for anyone struggling with thyroid problems. 

www.thyroidmysterysolved.com/mary 

On this weeks podcast I am doing my first solo episode in a while 

I am breaking down my recommended strategy for managing your health goals over Christmas so you don't have to start all over again in January. 

Whether your health goals are PCOS management, weight loss, having a better relationship with food or improving your digestive health- there is at least one strategy you can choose from to keep you feeling your best at this time of year

These are the methods I use myself and that my onw clients practice at these times of year

There is no restirction or need for having a miserable Christmas just because you want to stay healthy and work on your goals. 

Have a listen and let me know what you think. 

To join the PCOS Reset Bootcamp on the 9th January,  sign up here and I will send you a payment link. https://mailchi.mp/mjnutrition/emwpnfn8t3

If you want to enquire about 1:1 coaching in the New Year, fill out this enquiry form to get started. https://form.jotform.com/220053370463345 

Thank you for listening to the podcast 

*Trigger warning* dicusses miscarriages in the epsiode. 

Leila is the founder of the company MyOva. 

Leila was diagnosed with PCOS in her teens. 

Leila experienced six miscarriages. 

She used her diagnosis and experience to find a way to help more women like her and became the founder of her company. 

MyOva is a supplement providing the holy grail for PCOS: myo-inositol. 

Leila shares her remarkable story and happy ending with the birth of her two boys. 

Leila is also looking to get PCOS and endometriosos on the school curicullum in the UK, to help young girls recognise the signs and symtpms and know more about these conditions earlier on.

I think this would be a huge step forward for PCOS and endometriosis. 

If you are living in the UK, you can sign the petition here: https://petition.parliament.uk/petitions/623415

Unfortunately it is for UK residents only. 

This week I am joined by Laura who is a spiritual mentor and healer. 

This conversation for was just fascinating and both me and Laura could chatted all day long. 

We discussed lots but the themes were around feminine and masculine energy, self love and worth, using your intuition and tapping into it to guide on the right path for you. 

Whether you are spiritual or not you will enjoy listening to Laura. 

I really believe it is important as women we are open to exploring the spiritual side as part of our health improvement. 

For me it has been a huge part of my journey. 

Whatever it means for you, I hope you enjoy this episode. 

On this weeks episode I am joined by the fabulous Emma Kehoe. 

I had listened to Emmas own podcast episode about her fertility journey and I was so honoured she agreed to come on to share it on my podcast. 

This episode is a no holds barred conversations about being a woman in your 30's dealing with everything from break ups, relationships ,friendships, and fertility. 

Emma is so open and honest and gives really inpsiring, actionable advice that many of us can really benefit from. 

Self love and self worth are most important and this is something we chat a lot about too in the episode. 

I really loved this epsiode as it was an honest and relatable conversation between two women and I got to chat about things I don't speak about as much on the podcast. 

I realy hope you enjoy this episode. 

Your Wellness Collective is a supplement and lifestyle business that provides personalised supplement plans for your own individal requirements. 

Jennie Haire a Nutritionist and founder of Your Wellness Collective joins me to chat about the business and supplements. 

Some of the topics covered were

Supplements and their role in our health nowadays. 

Why we may need them more now than ever?

Which supplements are most essential?

Why supplements may be needed before coming off the pill

Supplements for fertility and pregnancy 

Supplements for skin 

Why it is important to get advice around certain supplements. 

You can find Your Wellness Collective on instagram @yourwellnesscollective 

Or check out their website https://yourwellnesscollective.ie/pages/about-us 

I hope you enjoyed this episode and if you did please leave a review and rating it is really appreciated. 

This weeks episode I am joined by Giulietta otherwise known as The Hormone Whisperer. 

Giulietta and I chat about so much to do with the menstrual cycle, why we are so out of touch with our own bodies, dealing with medical gaslighting and not being heard or understood, the benefits to knowing your own cycle, why we are closely related to the moon phases and so much more. 

You can follow Giulieta on Instagram at @hormones_in_harmony

Watch my free PCOS masterclass here https://mjnutrition.ie/register/pcos-masterclass-sign-up/

Thank you for listening to the podcast this week. 

Charlotte Jane is a mindset coach and personal trainer. 

Chartlotte has a really interesting progression to her current career. One of her jobs was a probation officer before she began her job as a mindset and self development coach. 

Chartlotte helps people unlock their full potential. 

We chat about

Trusting the path you’re on

Fulfilment in your career and changing career

Blocking out judgement and criticism

Scarcity mindset

Toxic relationships and is your relationship serving you

Showing up as the person you want to be

Self love and compassion

and lots more. 

You can find Charlotte on instagram @charlottejanecoach

Follow me on instagram for me female health content @mj.nutrition_

This week I am joined by wellness buiness mentor Vicky Shilling. 

Vicky has a really interesting journey from a career in the classical music industry to beginning her now estalished career in the wellness business after dealing with IBS herself. 

We chat about a lot that is relevant whether you are self employed or not. 

Social media and comparison syndrome

FOMO of social media

Mindset and self belief

Just taking action

IBS-is it just about food?

Martyr syndrome

Masculine and feminine energy

Digital minamilism

Vicky has written her own book "Just Start Now" which is all about doing the work and taking action. 

Check out her website https://vickyshilling.com/ 

Thank you for listening to this weeks epsiode. 

Please leave a review and rating. 

Find me on instagram @mj.nutrition_

Book your free call today https://calendly.com/mjnutrition-/30min 

Dr. Emilia Thompson is a registered nutrition consultant and has a PhD.  that works with people to improve their relationship with food, their body image, helping them overcome disordered eating habits and acheive healthy weight loss. 

We discussed so much in this epsiodes and it really was a very insightful conversation. 

Some areas we touched on include

Being a compassionate person and coach. 

How we are not taught empathy as a scientist

What actually is body image

Do we have better body image if we change our body

PMS and body image

Tools for dealing with your relationship with food and emotional eating

Disordered eating/eating disorders/ binge eating. What they are and the differences. 

And lots more....

I hope you enjoy this episode

You can find emilia here @emiliathompsonphd

You can find me on instagram @mj.nutrition_

Book your free call today https://calendly.com/mjnutrition-/30min

On this weeks episode, I answer some of your questions. 

Apply for PCOS Nutrition Coaching 

On this week episode I go through two inflammatory conditions that can hugely impact a woman's quality of life. 

Adenomyosis and Endometriosis. These conditions impact both physical and mental health and can leave women feeling confused, in pain and defeated. 

I hope to give some home by empowering you with some information around nutrition and lifestyle changes that can support this condition. 

What are these conditions

What are the symptoms

What sort of treatment options are out there

Nutritional considerations

Elimination diets

Recommended supplements

Lifestyle considerations. 

Leave a review on iTunes

Free "Know Your Flo" Masterclass https://mjnutrition.ie/register/know-your-flo-masterclass-sign-up/

5 Steps to manage your PCOS https://mjnutrition.ie/register/pcos-masterclass-sign-up/ 

For coaching enquiries https://form.jotform.com/220053370463345 

On this weeks episode of the podcast, I am joined by Olivia Beck, a nutritionist for over 10 years.

She specialises in helping women lose fat and helps them to do so without a restrictive eating plan. 

We chat about

Messing up your metabolism - is it a thing? 

Good and bad mindset

Mindset blocks

Measuring your results

The importance of body composition changes over weight loss

Olivia has her Time to thrive programme which helps women lose fat and improve their relationship with food. 

Check out @oliviabecknutrition on instagram. 

Follow my instagram for more on PCOS and nutrition @mj.nutrition_

Have you been told before you don't have PCOS because you're not overweight. 

Or did you think it wasn't possible to have PCOS because you're not overweight? 

In this weeks episode I go through how it is very possible to have PCOS regardless of whether you are overweight or considered a normal weight. 

I explain the diagnostic criteria, the hormonal profiles, clinical presentations and go through some studies to help clear up this area that can often go misdiagnosed. 

Watch my PCOS Masterclass https://mjnutrition.ie/register/pcos-masterclass-sign-up/

Watch my Know Your Flo Masterclass https://mjnutrition.ie/register/know-your-flo-masterclass-sign-up/ 

Interested in working with me? Fill out this enquiry form and I will be in touch https://form.jotform.com/220053370463345 

If you are wanting to take action and see some changes pretty quickly with your PCOS than here 3 things you can get started on straight away. 

1. Blood sugar balance

2. Strength training

3. Inositol supplementation

All the above are evidence based and are proven to be effective in supporting PCOS and reducing symptoms. 

Watch the PCOS Made Simple Masterclass here https://mjnutrition.ie/register/pcos-masterclass-sign-up/

If you would like some extra support, join my group coaching where you will be part of a community of like minded women working on their PCOS. 

Submit your enquiry here and I will be in touch https://form.jotform.com/220053370463345 

Instagram @mj.nutrition_