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Breathing Exercises and Other Techniques to Remain Calm

breathing exercises

Breathing Exercises and Other Techniques to Remain Calm

Breathing exercises? Yes if you’re looking to improve your ability to stay calm and collected under pressure, then there are numerous different techniques you can use. One of the most potent is to learn to control your breathing, which can immediately help you to feel calmer and avoid being pushed over into the stress response.
In this post, we’ll be looking at some breathing techniques you can employ to stay calm, as well as looking at some other techniques you can use.

Equal Breathing

Equal breathing is a technique from yoga, which essentially requires you to breathe in and out through your nose. While doing this, you maintain your breath for an equal amount of time on the in-wards and out-wards breaths. So you might breathe out for 4 seconds and then breathe in for four seconds.

This helps you to empty your lungs and fill them with fresh oxygen. What’s more, the slow and deep breathing will allow you to trigger your ‘rest and digest’ state which is similar but slightly different to the ‘fight or flight’ state and is controlled by the parasympathetic nervous system. This is a great way to stave off an anxiety response.

Breathing From the Stomach

Another breathing technique to try is simply to breathe from the stomach as we are naturally designed to do. If you try breathing right now and note whether your stomach or chest moves first, you may well find that you breathe by leading with your chest. This limits the amount of oxygen you can take in with each breath and that can increase stress.

Instead, breathe by first allowing your abdomen to expand. Use your transverse abdominis and expand your abdominal cavity. This will allow your diaphragm to drop into that space, opening up your lungs. You can then follow by expanding your chest and you’ll have more space in total to take in more oxygen.

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breathing exercises

Power Positions

Power positions are positions that have been shown by research to trigger the production of testosterone and other positive, stress-fighting hormones. One is the ‘victory pose’.

If you simply stand with your arms above you in a ‘V’ shape, as though you had just won a competition, this will increase your production of testosterone, helping you to feel more confident and more driven. Of course it’s best to do this somewhere private before the event you’re nervous about!

Make sure to learn how you can use the unique breathing muscle trainer to help you with your breathing exercises and restore your breathing capacity and recover your energy!

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breathing exercises
breathing exercises

Meditation Is a Tool You Can Use to Manage Chronic Stress


Meditation Is a Tool You Can Use to Manage Chronic Stress

There are strategies and resources that you can turn to in order to manage chronic stress. One of these strategies is meditation. When you engage in this practice, it helps you relax both mentally and physically.

You find relief from the thoughts that might be contributing to the stress because it pulls your attention away from the causes and changes the direction of your thoughts. That’s the foundation of most meditation practices.

You learn to stop allowing your thoughts to stay on stressful things and instead, you focus elsewhere, such as on empowering or positive things. Meditation is a way to be in the moment and learn self-awareness.

You’ll learn how to concentrate as you learn how to cope. When you’re under stress, it leads to rising levels of cortisol. You can end up suffering from additional symptoms related to stress, such as inflammation.

The negative side effects linked to this inflammation can lead to things such as insomnia, mood swings and cognitive issues. By practicing meditation, you can reduce stress and the inflammation side effect.

Meditation helps you manage chronic stress because it also helps to alleviate anxiety. Anxiety is a common side effect of stress. By using meditation, you learn how to react to the stress factors that can induce anxiety.

Regular practice of meditation can result in a mood boost as well as a more positive outlook concerning a stressful situation. It can also give you clarity, so you gain perspective on how to deal with your stressors.

By alleviating anxiety, meditation can lead to a positive boost to battle your other stress related emotional symptoms, too. Many people who experience anxiety associated with stress also struggle with depression.

When you practice meditation, it relieves depression. Living with chronic stress causes many people to turn to unhealthy habits to attempt to find relief. Meditation can help you overcome bad habits or behaviors, such as drinking or smoking, which only makes stress worse.

When you meditate, it can give you insight into why you’re feeling stressed. By locating the root of your stress, you’ll be able to cut it out of your life. You’ll notice when you start meditating that some of the symptoms associated with stress get better.

For example, if you’ve had trouble sleeping because of your stress, meditation can help restore that area of your life. It works because insomnia is often caused by emotions and thoughts associated with stressors.

Meditation gives you the skills to be able to get those thoughts under control so you stop the flow of negative thinking when you’re trying to fall asleep. Once you learn how to engage in meditation, you’ll experience many health benefits, such as a reduction in blood pressure and fewer muscle aches. 

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Working from Home Lets You Set Your Own Schedule

work from home

Working from Home Lets You Set Your Own Schedule

One of the many joys of working from home is that you get to set your own schedule. Before you decide what that means for you, remember that your work is still work. The attire and location might have changed, but the responsibilities and deadlines won’t.

You need to create a schedule, regardless of what it looks like because it’s one of the keys to success. It’s also a crucial part of maintaining a work-life balance. You want success but you don’t want to give up what’s important to you outside of work, either.

A key thing to remember is that you have a total of twenty-four hours. How you choose to arrange those twenty-four hours is up to you. But during that time, how productive you are (or aren’t) will fall on your shoulders.

If you create the kind of schedule that works great for you, you’ll end up with a work day that you enjoy. There are no 100% right or wrong ways to set up a schedule. Don’t try to get it perfect right from the start.

You might put something in place for a schedule and then decide that you don’t like it. No big deal, just change it. You might end up changing your schedule a few times before you settle into one that feels right for you.

Keep in mind that everyone has what’s known as peak hours. These are the times that you feel the most alert. It’s also when you seem to get the most accomplished from your to-do list.

This is when you need to work on what’s the most imperative for your business. Handle the most pressing project during this time rather than spending the time on non-essentials such as answering emails that aren’t top priority.

The good thing about being an entrepreneur is that you can set your schedule so that
you work whenever you have the time. That means that you can schedule what you
need to get done and work as much as you’d like to work.

You can work all day if you want to. But the opposite is true as well. You can work as
little as you want to. It doesn’t matter which one you choose as your schedule.
does matter is that you make sure that you’ve arranged your schedule so that you’re
working the hours you need to have enough income to be able to pay your bills.

That means you don’t have to leap out of bed in the morning and get straight to work.
You can put off working and just do it after you’ve put the kids to bed for the night.
way, you can work without any demands on your time or the interruptions that always
go hand in hand when you have children.

If you don’t want to, you don’t even have to work straight through. You can break up
your schedule so that your time is accounted for only according to projects or tasks
rather than hours.

There’s no need to work eight, six or less hours straight through if you don’t like to do it
that way. You can work on and off throughout the day. Being at home allows you to start
a project in the morning, then put it aside until the evening.

Or, you can start it at night and complete it the next day. Working from home lets you
create a flexible schedule. You don’t have to check in with anyone to see if that’s okay.
There’s no boss that you have to ask permission from.

That means that if you want to schedule a day off, that’s completely up to you. To make
it easier to set your own schedule, there a few tips you might want to consider. Getting
into the right mindset can make it easier to accomplish work related tasks.

For that reason, you may want to create a mental division between work and home to
keep that balance. In order to do that, have a specific “going to work” area set aside that
you use every time you get ready to work.

Having this lets your mind switch gears and focus. Plus, having a designated area can
help to set boundaries if you have roommates, a spouse or kids.
When you go to your
work station, it means that you’re not available and shouldn’t be disturbed.
You do want to create some kind of schedule because if you don’t, the day will get away
from you. Even if you decide that you’re only going to work two hours a day, create your
schedule around that decision.

Decide the days of week that you’re going to work and the hours during those days.
Look at the entire week and decide what kind of overall hours you want. If you want to
work a full forty hours, then draft a schedule based on that.

working from home

You can create your schedule based on income, too. If you need to make a certain
amount and working more will bring that in, then determine your hours and days based
on that.

Establish what’s allowed when you’re setting your own schedule. These boundaries are
what will help you have a separation of work and home. This is one of the biggest
problems that comes from working at home.

It’s too easy for work to creep into home life and the next thing you know, you’ve let go
of the defining line between the two. This can have a negative impact on your
relationships as well as your health.

So if you feel it works best for your life to work at night so that you can be there for your
family and do the things you want to do, then arrange your schedule to fit that. Don’t be
afraid of creating a schedule that others might feel are weird times.

For example, if it’s best for you to work from midnight to three in the morning, then do
that. You don’t owe anyone an explanation for your working hours. When creating your
schedule, think about the things you need to complete during the times you’ve chosen.

Write down everything you have to accomplish, then number those tasks according to
order of importance. That way, when you work, you’ll know what you need to be
focusing on....

Working from home is a wonderful way to start the day. You can wake up whenever you want, eat breakfast with your family and friends (or alone), get dressed in whatever clothes that make you feel good, and then go into work! 

There are many things to love about working from home but some of our favorites include setting your own schedule, being able to take breaks when needed without feeling guilty, getting more done because there’s no commute time lost due to traffic or train delays.

What do you think? Have we inspired you? If so then read on for more information about the advantages of working from home before claiming your free copy of this ebook by clicking here-below.

Keep Detailed Accounts of Your Progress

Keep Detailed Accounts of Your Progress

Getting in shape can take quite a while. It’s easy to get impatient and expect results after a week of exercise, but you have to remember that it takes much more time than that.

During that time, you will improve physically, but since the changes from week to week are so small, it can be hard to notice just how far you’ve come. In order to keep yourself motivated, you should keep lots of detailed accounts of your progress, so that you can get a very clear picture of your improvements when you feel like you’re not going anywhere.

One of the easiest ways to do this is by taking pictures of yourself. Most people do this with just underwear on, and take a front, side, and back picture. Instead of just taking a starting photo and an eventual end photo, take one each month to see your progress.
You don’t notice subtle changes in your physique since you see yourself every day. If the changes each day are minor, you’ll hardly notice them. However, two photos of yourself a month apart may look noticeably different.

You might not be exactly where you want to be, but you might see certain areas where you hold fat start to get smaller, or areas where you wanted to put on muscle have more development.

There’s also the matter of tracking numbers. Obviously, you’ll want to track your weight each week. It’s not so much recommended to track it every day, because your weight can fluctuate much more day to day than it does week to week.

Even if you’re only losing 1 pound per week, you’ll end up losing 52 pounds per year. One thing that people rarely track is how they’re feeling. Typically, after you get adjusted to the gym, people feel much happier in all aspects of life when they’re working out more often.

It’s been shown that exercise helps release endorphins, so you might notice that just by exercising more often that you’re happier in life. At first it might be a little stressful, but once you get into the groove of it you’ll really start to enjoy it...

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Avoid Getting Discouraged by Others

Avoid Getting Discouraged by Others

One thing that many people seem to struggle with is that they’ll get so caught up in social media fitness people and video channels that they end up getting discouraged when it comes to their own progress.

This can also been seen in things like magazines and tabloid news headlines, where people are claiming to be making incredible progress in very short amounts of time. Usually these are celebrities with personal trainers and personal chefs.

One thing to keep in mind is that if it seems too good to be true, it’s probably not true. Many magazines will have articles about someone who loses hundreds of pounds over the course of a year, quickly getting down to their goal weight.

Often times this is exaggerated, as they might have had plastic surgery to remove excess fat, or they may have gone to some crazy extremes to achieve that, usually involving a more dangerous crash diet.
Don’t worry about what other people are doing. As long as you’re making progress towards your goal weight, it doesn’t matter if it’s 2 pounds per week or 15. Instead, be glad that you’re doing well and keep it up.

You’ll get there eventually, as long as you don’t give up. Another situation where you might get discouraged is at the gym. If you’re going by yourself, and your goal is to get stronger and put on more muscle, then it’s easy to get intimidated and discouraged by people with big muscles lifting tons of weight. 

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Find What You Like

Find What You Like

There’s a strange mindset that’s very prevalent in many fitness communities. They seem to think that if you’re not suffering somehow or having to endure some kind of harsh difficulty, you’re not really going to make any progress.

This mindset likely stems from the old adage, “no pain, no gain.” While that phrase is true to an extent, since you will have to make some sacrifices and struggle a bit to achieve your goals, some people take it a bit too far.

They end up only eating foods that they don’t enjoy and doing exercises that they hate. While there are people that can do that and maintain it over long periods of time, others will fall off pretty quickly.

This is what happens with most New Year’s resolutions. People make radical changes in their diets, only to end up giving up quickly because of the difficulty. These rapid changes are hard to deal with for most people, so ease into it.

Fitness and dietary changes shouldn’t be things that you hate. You might not look forward to exercising each day, but you shouldn’t exactly dread it either. The problem most people face is that they only pick the most generic “healthy” options, whether they like them or not.

In terms of exercise, you should do what you like to do. This doesn’t mean you shouldn’t push yourself, but don’t force yourself to do some form of cardio that you hate. If you prefer elliptical machines to treadmills, then use the elliptical instead.
It might not give you as great of a workout, but if you can go on an elliptical for 45 minutes, that’s much better than 15 minutes on a treadmill, since you’re going to burn more calories in a longer period of time... 

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Give Yourself Enough Time

Give Yourself Enough Time

Among the many misconceptions about fitness, the amount of time it takes to get in shape is certainly one of them. Many people expect to see dramatic results after a few weeks of training.

To people more experienced with fitness, this sounds ludicrous, but many people do expect results that quickly. In reality, fitness is a game of consistency and patience. Sporadic exercise and dieting cycles won’t really get you anywhere, but instead you should be exercising consistently throughout the week.

After a week of clean eating and regular exercise, you can expect to lose one to two pounds. If you’re 60 pounds overweight, it’s going to feel like it’s taking forever, but you’ll get there as long as you stick to it.

Some weeks, you might even stall in weight loss, even if you’re doing everything right. This doesn’t mean that you have to give up or make some drastic change, just stick to your plan and eventually your weight loss will continue.

In a few cases, sometimes you do need to make small changes to lose more weight. However, it doesn’t have to be anything crazy. You might work out for an extra 15-30 minutes each day, or cut out one of your snacks from your diet plan.

Try making small adjustments like this at first, and if your weight loss continues, just keep it up. Many diets and workout programs claim to be able to get you to drop crazy amounts of weight in a very short time... 

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Understanding Your Goals

understanding your fitness goals

fitness goals

Understanding Your Goals

Many people every year embark on a journey, an attempt to get in shape, without having a clear or realistic idea of their goals. When someone says that they’re trying to get in shape, if you ask them about what their specific goals are, they rarely respond with anything really specific.

Instead, they respond with things like “wanting a flat tummy” or “just losing a few pounds.” In order to be able to make significant progress towards your goals, you need to have clear goals in mind, such as reaching a specific weight, running a mile in a certain amount of time, or lifting a certain amount of weight.

It’s fine to start out with more general goals, but you should try to sharpen them a bit so that you can get a very clear idea of what you’re working towards. For example, if you wanted to have a flat stomach, that’s a fine goal to work towards.

However, to achieve that, you’ll have to reach a certain weight and a certain body fat percentage. Find out what those numbers are for you using online tools and references, and then work towards that.

Another key part of your goals is to make them realistic. Having unattainable or unrealistic goals may just dishearten you when you don’t reach them. You need to know what you’re capable of doing in a certain timespan.

Let’s say there’s a man who is very overweight - around 40% body fat. If that same man’s New Year’s resolution is to drop down to 15% body fat by summer time, he’s likely not going to reach that goal... 

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Fix Your Fitness Mindset

Fix Your Fitness Mindset

One of the most important aspects of fitness is your mindset. While diet and exercise are naturally very important, it’s also crucial that you have the right mental state in order to keep going when things inevitably get tough.

When people give up on their pursuit of fitness, it’s rarely because they get too worn out physically, but instead they stop focusing on it or end up discouraging themselves, resulting in them giving up entirely.

By improving your mindset when it comes to fitness, you’re going to be more likely to stick with your program and ultimately succeed in your weight loss or muscle building goals. ..

Check under mindset for several articles on this important subject + the possibility to claim your free copy of the brand new e Book on this very same topic!

How to Preserve your Youthful Look

How to Preserve your Youthful Look

Looking young and fresh isn’t all about your arms and legs but also your skin. Research has proven that the appearance of a woman’s hands, chest, and arms has great impacts on how young or old she is perceived to be. As established earlier, aging is inevitable. However, you can put off the process as long as possible. This chapter will pinpoint ways you can maintain your youthful look and slow the aging process.

Avoid Sun Exposure

It’s not possible to totally avoid sun exposure due to its importance. Nonetheless, it’s vital to stay out of the sun as much as possible because of the effect it has on your health. Experts suggest that sun exposure is responsible for 90% of the skin’s obvious signs of aging. As stated earlier, excessive sun exposure causes age spots, early appearance of wrinkles, and uneven skin tone.

Apart from skin problems, excessive exposure to the sun can increase your temperature, leading to fever. It can also lead to dehydration, which makes the skin dry and increase the risk of premature aging due to the appearance of wrinkles. So, you have a lot to lose when you have a habit of staying under the sun a lot.

Wear Sunscreen

Due to the fact that you’ll have to go under the sun at one point or the other, it’s crucial that you protect your skin. Therefore, you need to wear sunscreen. UV light can be in the form of UVA and UVB rays, but none is beneficial. When you wear a quality sunscreen with an SPF rating of 50 and above, you’ll be able to protect yourself from these dangerous rays.

Ensure that what you are getting is a broad-spectrum sunscreen because it can keep out both UVA and UVB rays. Note that the sun’s rays are out regardless of the visibility of the sun every day. So, endeavor to wear sunscreen daily. Besides, you need to reapply it every few hours for maximum protection..

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The Components Of A Resilience Mindset

The Components Of A Resilience Mindset

The Components Of A Resilience Mindset

To build a high degree of resilience you will probably have to make some changes to your current mindset. You must adopt a new mindset where you will embrace change and keep on going when things around you are in chaos.

In this article we will explain the components that you need to create a resilience mindset. When you can adopt these things there will be no stopping you. It will take time for you to change your current mindset so you need to be persistent.

Do things outside of your Comfort Zone

You will not develop your resilience doing things that you are already comfortable with. Instead, you need to do things that are outside of your comfort zone. By taking on things that you have never done before you will send a message to your subconscious mind that you are determined to build your resilience.

Decide what your Response will be

This is all about deciding on the response that you need to deal with a setback that has the potential to overwhelm you. If a challenge overwhelmed you in the past and made you give up, what kind of challenge was it and what would have been the best response?

You need to send the right message to your subconscious that you are not prepared to give up any more when the going gets tough. Having the right responses in mind for different challenges will help you to deal with them more effectively.

Someone else did it before you

This is an excellent addition to your current mindset. Other people are very likely to have faced the problem that you are currently dealing with and they found a way around it and bounced back. If you start to feel overwhelmed by a problem then this will help you to remain calm knowing that there is a solution.

You will be empathizing with others that had high levels of resilience and did not give up when they had to tackle the same setback. Remembering this will help you to think more clearly and find a solution to the problem.

You are not a Victim

People with low levels of resilience often play the victim card. They believe that life is against them and they never get a break. These people do not believe that they have any control over their life and you need to condition your subconscious to accept that you are in control and are never a victim.

Make a mindset change to confirm that you are in control of your life and that you take full responsibility. This will help you to focus on the things that you can control and forget about things that you can’t. In addition, it will prevent you for looking for someone else to blame.

Replace bad habits with good ones

Giving up when you face a tough problem is a bad habit. You want to commit to replacing this bad habit with a new empowering one that will provide you with the power to solve any problem and move forward with your life.

Things like mindfulness meditation and regular exercise are good habits to adopt when you want to develop a resilience mindset. Practicing techniques to improve your resilience each day is also a good habit to adopt.

Physical Activities and Eating Habits That Can Preserve Your Youthfulness

Physical Activities and Eating Habits That Can Preserve Your Youthfulness

Regular exercise improves blood circulation in the body. The result of this is that the skin will look radiant and full of life. Research has proven that regular exercise slows the aging process and increases the chance of living a healthier and more energetic life. Medical experts believe that thirty minutes of exercise per day is sufficient to make you live a healthy life.

Your eating habits also contribute to your health and how you age. Consuming some substances can speed up the aging process, while some foods can help slow the process. This chapter will highlight the role of exercise and eating habits that can help you look younger and improve your overall health.

The Role of Exercise in Maintaining Youthfulness

Staying active is one of the most important anti-aging principles you must practice. It helps in maintaining a healthy weight and improves your appearance. Research has proven that vigorous exercise, particularly high-intensity interval training, slows your aging at a cellular level for up to ten years! Amazing, isn’t it? However, there is more.

Regular exercise increases your blood flow and aids the circulation of critical nutrients around your body. More oxygen and other vital nutrients in the right places in your body make you have a youthful appearance. Regular exercise is also essential in maintaining muscle mass and strength, which boasts a ton of health benefits. So, by staying active, you increase your chances of living healthier and longer...

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The Lost Book of Remedies Review

The Lost Book of Remedies Review

The Lost Book of Remedies is more than a book. It’s a lifestyle choice!


Millions of people around the world who suffer from insomnia or sleep issues, drink a cup of chamomile tea about 30 minutes or an hour before bed. They know that the tea is calming and helps to induce sleep.
This is a perfect example of an herbal remedy.

Most of us don’t even give these natural remedies much thought. We’ve become a society of pill poppers and there’s a pill for just about any and every malady you could think of. It’s no wonder opioid addiction is at an all-time high.

The Greek physician, Hippocrates, once said, “Let food be thy medicine and medicine thy food.” He most probably meant eating healthy herbs and foods to boost one’s immunity and health.

No one ever ate a double cheeseburger to cure an upset stomach. However, a cup of ginger tea will probably alleviate the problem in no time. That’s the power of a natural remedy.

Unfortunately, most people are unaware of these natural remedies and looking for them can be a hassle. Over the past year or so, one book has become a bestseller online and it’s ALL about natural remedies.

It calls itself ‘The Lost Book of Remedies’ and thousands of copies have been sold. Let’s see what this ‘lost book’ is all about…

lost book of remedies

The Good Points:

1) The biggest selling point of this book is that it’s huge. At around 300 pages, the compilation is so massive that you can find just about any remedy you want for the most common ailments. This is the only book of natural remedies you’ll ever need.

2) The authors, Claude Davis and Dr. Nicole Apelian are experts in their own right and know what they’re talking about. In fact, the official website has a video of Dr. Nicole speaking and she comes across as a very credible authority.

Very often, the videos on sales pages don’t feature real people. It’s always whiteboard drawings or images with voiceovers or even cartoons. So, having the product creator talking about the product makes everything look legit and above board.

3) The instructions in the book are detailed and you’re shown how to prepare the recipes step-by-step. Most of the plants/herbs required for the recipes can be easily obtained. So, no worries here.

4) The remedies in this guide can be used to treat indigestion, inflammation, hypertension, the common cold and much more. You’re spoiled for choice.

This is a good thing because holistic remedies may not work on everyone. While ginger tea may work wonders for one person, it may have no effect on another. That’s just how it is.

So, having a variety of recipes gives you more options to treat the condition and see which one works for you.

5) The product is backed by a 60-day money back guarantee. There’s zero risk here for you. You can always get a refund if you’re not satisfied with the product.

6) The product is a digital download. You can access it immediately upon payment. No waiting. You could be brewing a natural remedy within 20 minutes of purchase. That’s fantastic.

7) The product has 2 bonuses – The 72 Square Feet Garden of Medicine & The Disaster Medicine booklet. Both are highly useful and since Claude Davis is an expert survivalist, you can trust the information in these books.

8) Overall, the product is definitely value for money. It teaches you self-sufficiency, nutrition, how to prepare remedies and the information is tried and tested. You couldn’t ask for more.

The Bad Points:

1) This is NOT a small book. It’s a tome. While lots of information is good, at 300 pages, the amount of information within can be overwhelming to some people.

The best way to manage this will be to pick and choose the remedies that interest you. Then you can try them out and see how they work for you. You do not need to read this book from cover to cover. It’s more of a practical guide that needs to be applied.

2) There’s no audio book for this guide. Those who dislike reading will not be too pleased. Nevertheless, in small chunks, this book is palatable. Like they say, you eat an elephant one bite at a time.

Should You Get It?

Yessssss!  There’s no other book quite like it. This is a very comprehensive resource that can almost be considered the benchmark for the topic on herbal remedies.

The author, Claude Davis is a very experienced survivalist who truly knows his stuff. His co-author, Dr. Nicole Apelian is a qualified biologist who has been featured on the History channel. They’re NOT a bunch of unqualified hippies nibbling on weeds and roots.

Their information is on point and very useful. With current farming practices, our foods are usually cultivated on nutrient-deficient soil. As a result, foods today lack the nutrients and benefits that our ancestors used to enjoy.

With poorer nutrition, health issues are on the rise. Herbal remedies will help boost your immune system and pick up the slack. You’ll not need to spend a bomb on supplements at your local GNC.

These herbal remedies are so good that you’ll see and feel the difference once you make them a part of your life.

The Lost Book of Remedies is more than a book. It’s a lifestyle choice. If you wish to reclaim your health and enjoy the natural benefits of herbs, this book is all you need.

Get it and use it often.

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