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Jugosa y fit: El verdadero secreto de los jugos y ejercicios para tener un cuerpazo (Atria Espanol)
by Claudia MolinaDescubre el verdadero secreto de los jugos y ejercicios para lograr y mantener un cuerpazo con esta guía completa para vivir de una manera natural y saludable, traída a ustedes por la experta en nutrición y ejercicios de Univision, Claudia Molina.En Jugosa y fit, Claudia comparte las recetas de sus jugos favoritos, el modelo de alimentación que ha seguido desde su adolescencia y los ejercicios que ella practica con frecuencia. Este método es el que ella ha recomendado por años a la audiencia de Despierta América y el que le ha dado excelentes resultados con las concursantes de Nuestra Belleza Latina para que logren un cuerpo saludable y en forma. ¿Quieres tener un vientre plano, eliminar la celulitis y lucir más joven? Claudia te ofrece una gran variedad de jugos con propiedades excepcionales para que alcances estas anheladas metas y muchas más. Además, incluye la guía personalizada de Claudia con ejercicios para aplanar tu abdomen y delinear tu cintura. A través de la jugoterapia y los ejercicios, Claudia Molina ha logrado un cuerpo envidiable y ahora quiere compartir contigo todos sus secretos sobre la jugoterapia, la nutrición y el entrenamiento físico. Nunca es tarde para rejuvenecer, embellecer y revitalizar tu cuerpo. ¡Únete a Claudia para celebrar una vida jugosa y fit!
Juice
by Carly De Castro Hayden Slater Hedi GoresA lushly illustrated and accessible guide to juicing and juice cleansing, featuring 75 recipes for making organic juices, milks, and other concoctions at home to provide the vital nutrients a healthy body needs to function at an optimal level.Once considered a fringe practice of raw-food zealots, juicing has gone mainstream. In this beautiful full-color health guide and cookbook--which requires only a juicer or blender to use--the founders of Los Angeles-based Pressed Juicery explain how juicing and juice cleansing can be part of a fit and healthy lifestyle. Featuring seventy-five recipes for the shop's most popular juices--including greens, roots, citrus, fruits, aloe and chlorophyll waters, and signature beverages like Chocolate Almond and Coconut Mint Chip--this inspirational handbook outlines the benefits of juicing, explains how to do a juice cleanse safely, and shares testimonials from people who have experienced personal health transformations after integrating juice into their lives.
Juice (Orca Soundings)
by Eric WaltersWhen a Division One coach comes to their smaller school to bring the football program up to contender status, Moose and the rest of the players on the team are pumped. Coach Barnes has new ideas and a vision for the future—nothing is too good for his players. With a new training regimen, everything seems to be on a winning track. But when Moose and others are offered steroids, tempers start to fray and the teammates have to decide whose side they are on. Juice is a compelling story about the pressures and temptations that are faced by many in the competitive world of high-school athletics. This short novel is a high-interest, low-reading level book for teen readers who are building reading skills, want a quick read or say they don’t like to read!
Juice + Nourish: Energize, Cleanse, And Find Your Glow With 100 Refreshing Juices And Smoothies
by Rosemary FergusonGlow from the inside out with delicious juices and smoothies! In Juice + Nourish, model-turned-nutritionist Rosemary Ferguson shares 100 refreshing recipes that will help you pack vital nutrients into your busy day—from the Turmeric Dream, with crisp apples, celery, and lemon, to the Life Is Peachy, with antioxidant-rich peaches and spinach. Harness the power of plants and reap their many benefits: Cleanse the liver Heal the gut Aid sleep Balance blood sugar Improve heart health Jump-start the immune system Glow with healthy hair and skin Promote weight loss and workout recovery You’ll also find easy 1-day, 2-day, and 3-day cleanses—plus an in-depth glossary with nutritional info on every powerful ingredient. Now, go juice-and-nourish your body!
Juice Alive
by Larry Trivieri Steven Bailey, NDThe world of fresh juices offers a powerhouse of antioxidants, vitamins, minerals, and enzymes. The trick is knowing which juices can best serve your needs. In this easy-to use guide, health experts Dr. Steven Bailey and Larry Trivieri, Jr. tell you everything you need to know to maximize the benefits and tastes of juice.The book begins with a look at the history of juicing. It then examines the many components that make fresh juice truly good for you—good for weight loss and so much more. Next, it offers practical advice about the types of juices available, as well as buying and storing tips for produce. The second half of the book begins with an important chart that matches up common ailments with the most appropriate juices, followed by over 100 delicious juice recipes. Let Juice Alive introduce you to a world bursting with the incomparable tastes and benefits of fresh juice.
Juice Boost
by Chris FungCrussh's brand philosophy is simple - they're about making healthier, tastier food and drinks for you to enjoy! There's no doubt about it, juicing is one of the easiest ways to make your life a whole lot better. While it can't promise instant beauty or eternal life, regularly drinking fresh juices and smoothies can enhance your health and give you a happier lifestyle. You're bound to feel full of energy and be revitalised, have a smoother, brighter, clearer complexion and a smile to match, and even find you lose a bit of excess weight. The Crussh chain is passionate about health. Avoiding additives, preservatives, GM foods, salt and sugar, they use the best natural and organic ingredients whenever possible. They have worked hard to perfect their recipes and now, for the first time, they are ready to share them. You'll find recipes for many of the drinks you can buy in their juice bars, such as their Green Goddess and Crusshberry Blast, as well as a whole range of newly developed drinks, including Lean Green and Energy Explosion. This book is divided into three chapters - 'Juices', 'Smoothies' and 'Boosters'. Fresh juices and smoothies are packed with vital vitamins, minerals, phytochemicals and enzymes - and when you add a booster, you're mixing in an extra shot of goodness. Try these delicious recipes and discover an easy way to achieve a total health makeover.
Juice Boost!
by Chris FungCrussh's brand philosophy is simple - they're about making healthier, tastier food and drinks for you to enjoy! There's no doubt about it, juicing is one of the easiest ways to make your life a whole lot better. While it can't promise instant beauty or eternal life, regularly drinking fresh juices and smoothies can enhance your health and give you a happier lifestyle. You're bound to feel full of energy and be revitalised, have a smoother, brighter, clearer complexion and a smile to match, and even find you lose a bit of excess weight. The Crussh chain is passionate about health. Avoiding additives, preservatives, GM foods, salt and sugar, they use the best natural and organic ingredients whenever possible. They have worked hard to perfect their recipes and now, for the first time, they are ready to share them. You'll find recipes for many of the drinks you can buy in their juice bars, such as their Green Goddess and Crusshberry Blast, as well as a whole range of newly developed drinks, including Lean Green and Energy Explosion. This book is divided into three chapters - 'Juices', 'Smoothies' and 'Boosters'.Fresh juices and smoothies are packed with vital vitamins, minerals, phytochemicals and enzymes - and when you add a booster, you're mixing in an extra shot of goodness. Try these delicious recipes and discover an easy way to achieve a total health makeover.
Juice Cleanse Recipes: Juicing Detox Plans to Revitalize Health and Energy
by Mendocino PressDetox your body naturally with a healthy juice cleanse Renew your body and revitalize your health with a natural juice cleanse. Juice Cleanse Recipeswill show you how to incorporate fresh, delicious fruit and vegetable juices into a healthy detox program to give your body a nourishing boost while you eliminate dangerous built-up toxins. With over 125 fast and easy juice cleanse recipes, and multiple detox programs to fit your busy lifestyle, this comprehensive guide gives you all the tools you need to lose weight, restore optimal health, and improve energy levels. Juice Cleanse Recipes will make it easy to restore balance to your system and feel rejuvenated right away. Juice Cleanse Recipes will help you kickstart a successful juice cleanse today, with: 125 flavorful juice cleanse recipes to keep you energized, such as Carrot-Orange Juice, Papaya-Ginger Booster, and Sweet Spinach-Basil Juice Quick tips for creating delicious juice cleanse recipes Easy-to-follow meal plans for a 1-, 3-, 5-, or 7-day juice cleanse Useful shopping lists to help you save time and money Handy fruit and vegetable nutrition charts and measurement conversions Juice Cleanse Recipes will show you how to create your own successful detox program so you can feel more youthful and energetic than ever before.
Juice It Blend It Live It: Over 50 Easy Recipes to Energize, Detox, and Nourish Your Mind and Body
by Gabrielle Bernstein Jamie GraberJuice It, Blend It, Live It will teach you how to bring a healthy lifestyle change to your home. This book is a blueprint to making delicious cleanses that will enable you to live a vibrant, energy-filled, healthy life. Jamie teaches you not only how to make the juices, smoothies, soups, and nut milks she enjoys, but you can tailor her recipes to your own taste buds and preferences. Filled with colorful photos and inspiration, Jamie shares everything from the medicinal value of superfoods that can add health value to your diet to smoothies kids will love! Juice it, Blend It, Live It is jam-packed with yummy and revitalizing recipes, including: * Nut & Seed Milks: Almond Milk, Brazil Nut Milk, Hemp Milk * Green Juices: Amazing Greens, Blissfully Basil * Root Juices: Beet Me, Sweetie Pie * Smoothies: Beauty Tonic, Mint Chocolate Chip * Soups: Classic Kale, Avocado Kick * Detox Juices: Lemon Lime Detox, Master Cleanse Tea
Juice It to Lose It: Lose Weight and Feel Great in Just 5 Days
by Joe CrossThe quick and easy diet plan to help you lose weight and feel great!If you've been looking for a weight loss solution that works, you are in the right place! In Juice It To Lose It you'll find a simple, foolproof plan to jumpstart a change in your life, your health and your waistline in just 5 days. By picking up this book, you've already taken the first step in getting past the road blocks that are keeping you from weight loss and a healthier life.When you consume only juice, your system is flooded with an abundance of vitamins, minerals and phytonutrients that help your body stay strong and vibrant. Research shows that well-balanced diets rich in fruits and vegetables may help to decrease your risk of certain diseases. One of the easiest ways to get a lot more plant food into your diet - particularly if you're not used to eating it regularly - is to juice it!· Simple to follow 5-day juicing plan· Comprehensive shopping lists· Easy 5-ingredient juice recipes· Practical juicing tips· Completely Nutritional info· Juice + Dinner option
Juice Manifesto: More than 120 Flavor-Packed Juices, Smoothies and Healthful Meals for the Whole Family
by Andrew CooperPromising 100 percent natural and unprocessed nutrition, Andrew Cooper's Juicemanifesto is brimming with easy juices, smoothies, teas, tonics, and nut milks as well as energizing breakfasts and wholesome snacks. It even offers amazingly delicious ideas on what to do with the pulp! This diverse range of 120 recipes packed with beauty and health benefits—from medicinal juices that combat digestive problems to smoothies for detoxing—helps achieve and maintain optimum wellness and is super–family friendly. Rounded out with beautiful photography, a juice cleanse plan, exercise tips, and advice for better health, this is the one-stop inspiration for nourishing juices and smoothies to jump-start New Year, new you, and for sticking to those resolutions year-round.
Juice: A History of Female Ejaculation
by Stephanie HaerdleThe fascinating, little-known history of female sex fluids through the millennia.For over 2000 years, vulval sex fluids were understood to be a natural part of female pleasure, only to become disputed or categorically erased in the twentieth century. Today what do we really know about female ejaculation and squirting? What does the research show, and why are so many details unknown? In Juice, Stephanie Haerdle investigates the cultural history of female genital effluence across the globe and searches for answers as to why female ejaculation—which, according to some reports, is experienced by up to 69 percent of all women and those who have vulvas upon climaxing—has been banished to the margins as just another male sex fantasy.Haerdle charts female juices from the earliest explanations in the erotic writings of China and India, to interpretations of the fluids by physicians, philosophers, and poets in the Middle Ages and early modern period, to their denial, contestation, and suppression in late nineteenth-century Europe. As she shows, the history of ejaculation and squirting is a history of women, their desires, and the worship and denigration of the female body, as well as the cultural concepts of pleasure, sexuality, procreation, the body, masculinity, and femininity. By examining the fantasies and fears that have long accompanied them, Juice restores female gushes to their rightful place in our collective understanding so that they can once again be recognized, named, and experienced.
Juices and Smoothies: Over 200 Delicious Recipes
by HamlynDrinking daily juices and smoothies is a great way to get all the vitamins and nutrients you need to maintain a balanced diet, as well as being an easy and delicious way to keep hunger at bay. "Hamlyn All Colour Cookbook: 200 Juices & Smoothies" gives you
Juicing and Smoothies For Dummies
by Pat CrockerLose weight and cleanse your body with juices and smoothies Losing weight and being healthy is often on our minds, but not everyone has the time to spend several hours a week at the gym. The beauty of dieting and cleansing with juices and smoothies is that you can take them anywhere, and they only take minutes to prepare. Juicing can be done from one to three days to cleanse the body of unwanted toxins and lose weight, while smoothies provide a longer-term meal-replacement strategy that keeps you feeling full-and Juicing & Smoothies For Dummies brings you up to speed on everything you need to start incorporating this healthy lifestyle option right away. How to safely cleanse the body of toxins Tips to increase nutrition with protein and fiber supplements Juicing and smoothie tips and techniques A month's worth of grocery lists for items to have on hand, making it easier to make healthy juices and smoothies in minutes 50 recipes for juices and 50 recipes for smoothies for breakfast, lunch, dinner, and dessert Juicing & Smoothies For Dummies gives you everything you need to enjoy the benefits of this exciting new lifestyle choice.
Juicing for Beginners: The Essential Guide to Juicing Recipes and Juicing for Weight Loss
by Callisto PublishingNourish your body and promote weight loss with healthy juices!Juicing is a tasty way to get a big, daily dose of essential vitamins and minerals in just one cup, bottle, or thermos—which can lift your energy levels, kick-start your metabolism, and help you feel your best. And Juicing for Beginners is your go-to guide to getting started. Learn the ins and outs of detoxes and cleanses, explore different juicing plans, and find 100 fresh and nutrient-dense juicing recipes to keep you on track with your health goals.Juicing 101—Learn how to create a juicing routine that works for you, choose the right juicing machine, pick the best produce, and more.Understand your ingredients—Discover the health benefits of different fruits and veggies as well as popular additives like wheatgrass and whey powder.Fit and flavorful—Infuse your day with a wide variety of citrusy, sweet, and tart juices that target different aspects of wellness, like weight, immunity, and digestion.This comprehensive juice recipe book makes it easy to add juicing into your life to help you get lean and feel great.
Juicing for Health: 81 Juicing Recipes and 76 Ingredients Proven to Improve Health and Vitality
by Mendocino PressJuicing for boosting your health and vitality—81 yummy recipes.Achieve your best health with the amazing benefits of a juicing diet. Learn how to add fresh, vitamin-packed juices to your daily routine with Juicing for Health. Juicing is one of the healthiest ways to consume your daily recommended intake of vitamins and minerals. Juicing for Health will show you how to incorporate fresh juices into your diet for immediate positive results. With 81 antioxidant-rich juicing recipes that maximize the healing benefits of fruits and vegetables, Juicing for Health will help you prevent illness, fight disease, and feel more energetic. Juicing for Health will help you experience the amazing health benefits of fresh juices, with:81 simple, delicious juicing recipes to improve health and well-being, promote weight loss, increase energy and vitality, decrease inflammation, and more3-day and 7-day juicing detox plans to cleanse your systemDozens of healing fruits, vegetables, add-ins, and potent combinations for making your own juicing recipes from scratch76 juicing recipe ingredients proven to improve health and vitality7 tips for making your own juicing combinationsWith Juicing for Health, you can easily consume your daily dose of vitamins and improve your health while enjoying the delicious flavors of fresh fruits and vegetables.
Juicing, Fasting, and Detoxing for Life: Unleash the Healing Power of Fresh Juices and Cleansing Diets
by Cherie Calbom John Calbom MaDid you know the secret to vibrant health is in your blender? It's true--juicing vegetables provides concentrated nutrition that is found in virtually no other source: vitamins, minerals, enzymes, phytochemicals, and antioxidants. By juicing, you'll feel better, more energized, and improve your immune system. More than a simple collection of recipes, this book guides readers toward a lifestyle that promotes alkaline balance by juicing, eating well, and cleansing the body and soul. While most juicing books focus too much on fruit juice (which disrupts the body's pH balance with too much natural sugar), this book primarily focuses on juices, smoothies and soups made from vegetables. It also also offers a guide to the food richest in nutrients from Vitamin A to zinc and includes various cleanses to benefit the colon, liver, gall bladder, and kidney and more. Beyond the body, the Caboms explain the heavy toll emotional, mental, and spiritual unrest can take on the body (and sometimes even encourage disease) and share unique, effective methods for cleansing the body of such toxicity.
Juicing: How to boost your health, beauty and vitality with the best juicing recipes for fasting and fighting common ailments (Wellbeing Quick Guides)
by Liz EarleLiz Earle explains the nutritional benefits of fresh fruit and vegetable juices and provides recipes and meal plans to help you improve your diet and cleanse your body.Bestselling beauty and wellbeing writer Liz Earle's fully revised and updated quick guide to juicing, including:- An introduction to the benefits of juicing, from boosting vitality and eliminating toxins to protecting from disease and aiding digestion - A complete A-Z of delicious and nutrient-dense juicing ingredients and how to prepare them- A guide to the best fruit and vegetables to juice for specific ailments- Nourishing juice and soup recipes- Juice fasting programmes and meal plans- A healthy eating plan including ideas for breakfast, lunch and supper - A guide to the best juicing equipment
Juli Bauer'S Paleo Cookbook
by Juli BauerNew York Times bestselling author of The Paleo Kitchen and creator of the popular website PaleOMG, Juli is a well-known Paleo cook who creates meals that are sure to please the whole family. And this cookbook is her best one yet! Absolutely no one will complain when you serve them delicious dishes like Breakfast Tacos, Buffalo Chicken Casserole, Slow Cooker Short Rib Tostadas, Pistachio Rosemary Lamb Chops, and Layered Flourless Chocolate Cake. For most people, the Paleo or “caveman” diet seems unrealistic. “You expect me not to eat cake anymore?” was Juli’s first reaction. (There may have been a few curse words thrown in there, too.) For Juli, that just wasn’t going to work. We all understand that cavemen didn’t eat cake back in the day, but we’re here in the future, and we can create Paleo-friendly cakes. So Juli ventured out to put a new spin on eating like a caveman. After two weeks of eating Paleo, she knew she was in it for the long haul. She has been eating Paleo for five years now, and she consistently gives her readers Paleo recipes that bring back childhood meal memories or just bring back the foods they love the most. There’s no need to be a true, pretentious caveman if you don’t have to be! We see you using Instagram over there, you modern caveman, you. Paleo is about so much more than just food. To Juli, Paleo is what gave her the freedom to feel healthy, energetic, and enthusiastic about life. And that’s exactly what she is trying to bring to you in this cookbook. She hopes not only to help you revamp your kitchen and excite your taste buds, but also to help you feel confident with the new lifestyle you’ve taken on.
Julia and Her Wiggly Tooth
by Colgate-Palmolive CompanyA short book from Colgate about taking care of your teeth, and what wiggly teeth do.
Julien's Primer of Drug Action
by Robert M. Julien Claire D. Advokat Joseph E. ComatyIn its 40th anniversary edition, A Primer of Drug Action continues to evolve side by side with the field it covers, drawing on the expertise of its authors in medicine, basic science, and clinical science to offer the most current and comprehensive guide to psychopharmacology available.
Julius Evola: The Philosopher and Magician in War: 1943-1945
by Gianfranco de TurrisAn intimate portrait of Evola and his wartime activities that rebuts many of the Fascist pseudo-myths about him • Traces the Baron&’s activities in Italy, Germany, and Austria during World War II • Clarifies Evola&’s relations with Nazism and Fascism and reveals how he passionately rejected both ideologies because they were totalitarian • Draws on personal conversations with those who knew Evola, new documentation never before made public, and letters from the Hakl and Scaligero archives Baron Giulio Cesare Andrea Evola, known to the English-speaking world as Julius Evola (1898–1974), was an Italian philosopher, magician, painter, occultist, Orientalist, linguist, and champion mountain climber. Often considered a pillar of Neo-Fascist thought, Evola opposed Fascism and called himself a &“radical traditionalist.&” In this exploration of Evola&’s inner and outer life from World War II into the early 1950s, Gianfranco de Turris, who knew Evola when he was alive and is the executor of his estate, offers a new portrait of Julius Evola and debunks many of the pseudo-myths about his activities during the war. Drawing on personal conversations with those who knew him and new documentation never before made public, including letters from the Hakl and Scaligero archives, the author traces Evola&’s activities--including his time on the run and living under assumed names--in Italy, Germany, and Austria from 1943 into the mid-1950s. He shares a thorough account of the Baron&’s sojourn at Hitler&’s headquarters in Rastenburg, his work for the German secret military services, and his passionate rejection of the racial theories that were the core of Nazi ideology. The author outlines Evola&’s critiques of Fascism and Nazism and also explores Evola&’s disapproval of the Italian Social Republic because it was destroying traditional values in favor of modernity. Detailing the Baron&’s occult and magical work during the war, de Turris shows that the only thing Evola took with him when he escaped Italy was the UR Group papers, material that would later become the three-volume work Introduction to Magic. Sharing details from Evola&’s long hospital stays during and after the war, the author proves that the injury that led to Evola&’s paralysis was caused by an Allied bombing raid in Vienna and not, as rumor has it, by a sex magic act gone horribly wrong. The author shares photographs from the time period and the Baron&’s correspondence with René Guenon on the possibility of restoring the spiritual and magical power of an authentic Freemasonry. Offering conclusive evidence that Evola was not part of the Nazi regime, de Turris sheds light on the inner workings of this legendary occult figure and what Evola believed was the best approach for the magus to take in the modern world.
Jump Attack: The Formula for Explosive Athletic Performance, Jumping Higher, and Training Like the Pros (Tim Grover Winning Series)
by Tim GroverLegendary trainer Tim Grover’s internationally acclaimed training program used by the pros, including Michael Jordan and Kobe Bryant—now completely revised, updated, and expanded, with 100 new photos.<P> Since 1989 when Tim Grover began training Michael Jordan, hundreds of elite competitors have turned to Grover to become stronger, faster, and more powerful, both physically and mentally. From Jordan to Kobe Bryant to Dwyane Wade and countless other superstars, Grover’s revolutionary methods have made the best even better, year after year. <P> In Jump Attack, Grover shares the revolutionary program he uses to train the pros. A fitness bible for athletes around the world, this three-phase, twelve-week program has been completely updated with new exercises and workouts as well as cutting-edge information on training, nutrition, longevity, injury prevention, and more. Devised for explosive power, quickness, endurance, and agility, this intensely challenging workout pushes athletes out of their comfort zones, tests their capacity to go harder, and turns “I can’t” into “Just try and stop me.” <P> You don’t have to be an elite athlete to benefit from Grover’s program—but you can attain the mindset of a champion through the physical program outlined in this complete plan. Says Grover: “This is how my pros do it. If you want to become more explosive, stronger, and faster, if you want to jump higher and improve your overall athletic performance in any sport, this is exactly how we do it today: This program is the difference between jumping and taking flight.”
Jump Girl: The Initiation and Art of a Spirit Speaker--A Memoir
by SalicrowThe remarkable life story of growing up psychic and learning to work with Spirit, as told by a medium and psychic seerCarrying on traditions woven of her Blackfoot and Celtic roots, Salicrow is a natural psychic medium from a family with a long history of profound connection to the unseen world. In this intimate memoir, she tells the story of how she became aware of her gifts as a child, how she was taught and encouraged by her grandmother and father, and how for more than 25 years she has worked as a seer, using the Tarot and Runes as tools to help people communicate with their beloved dead, as well as to contact the guiding spirits who watch over them. Revealing what it feels like to be called to serve in the metaphysical world, she describes her experiences divining the future and revisiting the past, speaking with herself from prior lives, time traveling to do energetic healing work on the planet, learning from the spirits themselves, using kinetic force, continuing to study and hone her skills, and much more.
Jump Start Autophagy: Activate Your Body's Cellular Healing Process to Reduce Inflammation, Fight Chronic Illness and Live a Longer, Healthier Life
by Melissa MayerHarness your body&’s natural cell-rejuvenating process for amazing health benefitsTo maintain good health, it is vital that your body&’s natural detoxing process of cleaning out damaged cells and regenerating new ones, known as autophagy, is working well. Dysfunctional cellular processes can cause all kinds of serious issues, from premature aging to cancer. On the other hand, a healthy autophagy process can reduce inflammation, prevent skin issues, boost metabolism, and even heal autoimmune issues.Jump Start Autophagy will give you all the tools you need to hack your cells for a longer, healthier life. The book will walk you through the science of autophagy, how it works, and why our bodies need it. It will break down the different ways our bodies are signaled to kick start autophagy; and, best of all, show you concrete examples, activities, and methods to push your own body into autophagy to achieve healthier skin, boost your metabolism, heal inflammation, and so much more.