Health Steps
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Cell Phone and Screen Addiction Mastery: A 12-Step Guide to Get back Your Time!:
- A Practical Science and Psychological Based Guide to Identifying, Solving & Recovering from Screen Addictions
- De: Gabrielle Townsend
- Narrado por: Jacki Giardina
- Duración: 5 h y 10 m
- Versión completa
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In a world of social media and 24/7 news, screen addiction is a very real problem...but with the right guidance, you can escape its clutches and reclaim your life. Up to 47 percent of US citizens admit to being addicted to their cell phones. Perhaps you’ve even said it of yourself, laughing it off as a light addiction—like saying you’re addicted to Pringles or your favorite song.
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Another great.
- De Louis en 01-02-23
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Cell Phone and Screen Addiction Mastery: A 12-Step Guide to Get back Your Time!:
- A Practical Science and Psychological Based Guide to Identifying, Solving & Recovering from Screen Addictions
- Narrado por: Jacki Giardina
- Duración: 5 h y 10 m
- Fecha de lanzamiento: 12-12-22
- Idioma: Inglés
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In a world of social media and 24/7 news, screen addiction is a very real problem...but with the right guidance, you can escape its clutches and reclaim your life....
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Healthy Sleep Habits, Happy Twins
- A Step-by-Step Program for Sleep-Training Your Multiples
- De: Marc Weissbluth MD
- Narrado por: Lee Goettl
- Duración: 3 h y 49 m
- Versión completa
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As parents of twins and multiples know, double the fun can be double the sleep deprivation. Now, in Healthy Sleep Habits, Happy Twins, beloved pediatrician and renowned sleep authority Dr. Marc Weissbluth combines specialized advice for parents of twins with his tried-and-true sleep-training methods to show exhausted moms and dads how to get their babies to sleep on their own, stay asleep, and sleep regularly.
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Healthy Sleep Habits, Happy Twins
- A Step-by-Step Program for Sleep-Training Your Multiples
- Narrado por: Lee Goettl
- Duración: 3 h y 49 m
- Fecha de lanzamiento: 08-23-22
- Idioma: Inglés
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Beloved pediatrician and renowned sleep authority Dr. Marc Weissbluth combines specialized advice for parents of twins with his tried-and-true sleep-training methods to show exhausted moms and dads how to get their babies to sleep on their own, stay asleep, and sleep regularly....
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The Fix
- How the Twelve Steps Offer a Surprising Path of Transformation for the Well-Adjusted, the Down-and-Out, and Everyone in Between
- De: Ian Morgan Cron
- Narrado por: Ian Morgan Cron
- Duración: 7 h y 11 m
- Versión completa
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With his characteristic wit and transparent self-disclosure, Ian guides us in learning how to work each of the Twelve Steps so we will finally be given a "new pair of glasses" through which we will be able to see ourselves, others, and the world in a startlingly new way–and ultimately take hold of the freedom God has been waiting to give us all along.
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Life giving
- De Terisa Clark en 05-04-25
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The Fix
- How the Twelve Steps Offer a Surprising Path of Transformation for the Well-Adjusted, the Down-and-Out, and Everyone in Between
- Narrado por: Ian Morgan Cron
- Duración: 7 h y 11 m
- Fecha de lanzamiento: 01-28-25
- Idioma: Inglés
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With his characteristic wit and transparent self-disclosure, Ian guides us in learning how to work each of the Twelve Steps so we will finally be given a "new pair of glasses" through which we will be able to see ourselves, others, and the world in a startlingly new way.
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Twelve Step Sponsorship
- How It Works
- De: Hamilton B.
- Narrado por: Mark Owen
- Duración: 7 h y 29 m
- Versión completa
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Sponsorship is a rich and enduring part of tradition of Alcoholics Anonymous. Twelve Step Sponsorship delivers both the theory and practice—how to do it and why—in a clear, step-by-step presentation. Written by the author of Getting Started in AA, a widely acclaimed guide for the newcomer to the program of AA, this book is the first truly comprehensive look at sponsorship, a role recovering people benefit from both as sponsees and ultimately as sponsors.
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Twelve Step Sponsorship
- How It Works
- Narrado por: Mark Owen
- Duración: 7 h y 29 m
- Fecha de lanzamiento: 11-22-22
- Idioma: Inglés
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Written by the author of Getting Started in AA, a widely acclaimed guide for the newcomer to the program of AA, this book is the first truly comprehensive look at sponsorship, a role recovering people benefit from both as sponsees and ultimately as sponsors....
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I Love You, More
- Short Stories of Addiction, Recovery, and Loss from the Family's Perspective
- De: Blake E. Cohen CAP
- Narrado por: Joe Hempel
- Duración: 2 h y 17 m
- Versión completa
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I Love You, More offers insight into the various perspectives and experiences of family members who have dealt with the harrowing disease of addiction. The goal of this quick, accessible book is to be the conduit that allows you to enter the body and mind of a substance abuser and their family, to see the world through their eyes as they navigate their way through one of the most heart-breaking and gut-wrenching hardships they will ever face.
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Very good
- De Leslie Russell en 11-05-23
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I Love You, More
- Short Stories of Addiction, Recovery, and Loss from the Family's Perspective
- Narrado por: Joe Hempel
- Duración: 2 h y 17 m
- Fecha de lanzamiento: 03-03-20
- Idioma: Inglés
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I Love You, More is distinct from other books on the market on addiction as it is meant to be an emotional education on the family systems affected by addiction using three fictional short stories, all with very different endings....
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Cancer-Free with Food
- A Step-by-Step Plan with 100+ Recipes to Fight Disease, Nourish Your Body & Restore Your Health
- De: Liana Werner-Gray
- Narrado por: Liana Werner-Gray
- Duración: 6 h y 33 m
- Versión completa
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Supported by the powerhouse team behind The Truth About Cancer, best-selling natural-health author Liana Werner-Gray offers a simple yet comprehensive guide to nutrition for those who have been diagnosed with cancer. Liana Werner-Gray offers nutrient-rich recipes that utilize foods proven to boost the immune system and offer you a better chance of healing.
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Priceless
- De CGaravito en 03-21-21
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Cancer-Free with Food
- A Step-by-Step Plan with 100+ Recipes to Fight Disease, Nourish Your Body & Restore Your Health
- Narrado por: Liana Werner-Gray
- Duración: 6 h y 33 m
- Fecha de lanzamiento: 02-09-21
- Idioma: Inglés
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Supported by the powerhouse team behind The Truth About Cancer, best-selling natural-health author Liana Werner-Gray offers a simple yet comprehensive guide to nutrition for those who have been diagnosed with cancer.
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The Overthinker's Cleanse: The 10-Step Journey to Freeing Your Mind and Embracing a Limitless Life
- A Comprehensive Practical Guide on How to Stop Overthinking, Stressing and Worrying Today
- De: Gabrielle Townsend
- Narrado por: Paula Reed
- Duración: 7 h y 18 m
- Versión completa
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Narración:
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Unfortunately, left unchecked, overthinking can easily become the number one hindrance to enjoying your life, overshadowing moments of joy and preventing you from fully embracing the present. Its relentless cycles trap you into a web of doubt–you can’t make decisions, you can’t take action, and you can’t find peace. Which is why you need a thorough step-by-step process to not only cut away the roots of overthinking, but also bounce back in life.
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Disappointing
- De steve finkelstein en 05-28-24
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The Overthinker's Cleanse: The 10-Step Journey to Freeing Your Mind and Embracing a Limitless Life
- A Comprehensive Practical Guide on How to Stop Overthinking, Stressing and Worrying Today
- Narrado por: Paula Reed
- Duración: 7 h y 18 m
- Fecha de lanzamiento: 08-28-23
- Idioma: Inglés
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Unfortunately, left unchecked, overthinking can easily become the number one hindrance to enjoying your life. Which is why you need a thorough step-by-step process to not only cut away the roots of overthinking, but also bounce back in life....
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You Are Not a Rock
- A Step-by-Step Guide to Better Mental Health (for Humans)
- De: Mark Freeman
- Narrado por: Stephen Graybill
- Duración: 7 h y 29 m
- Versión completa
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We all want to feel less anxiety, guilt, anger, and sadness. We want to obsess less and be less lonely, and free ourselves from our demons, compulsive habits, and stress. But as humans (unlike rocks), we experience all of these. And, paradoxically, trying to avoid and control them only makes things worse. Having struggled with serious mental illness for many years himself, Mark Freeman has become a dedicated mental-health advocate and coach. He makes the case that instead of trying to feel less and avoid pain and stress, we need to build emotional fitness, especially our capacity for strength, balance, and focus.
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For the sake of brevity...
- De DSM en 12-11-20
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You Are Not a Rock
- A Step-by-Step Guide to Better Mental Health (for Humans)
- Narrado por: Stephen Graybill
- Duración: 7 h y 29 m
- Fecha de lanzamiento: 09-04-18
- Idioma: Inglés
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We all want to feel less anxiety, guilt, anger, and sadness. We want to obsess less and be less lonely, and free ourselves from our demons, compulsive habits, and stress. But as humans (unlike rocks), we experience all of these. And trying to avoid and control them only makes things worse....
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Cleaning Up Your Mental Mess
- 5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking
- De: Dr. Caroline Leaf
- Narrado por: Caroline Leaf
- Duración: 8 h y 4 m
- Versión completa
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A best-selling author and neuroscientist offers five proven steps to help you overcome the unhealthy thinking habits that contribute to anxiety, depression, and intrusive thoughts and replace them with positive thinking that leads to health, happiness, and success.
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Life changing, and don’t listen to anybody saying the PDF is not available.
- De Shari en 03-29-21
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Cleaning Up Your Mental Mess
- 5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking
- Narrado por: Caroline Leaf
- Duración: 8 h y 4 m
- Fecha de lanzamiento: 03-02-21
- Idioma: Inglés
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A best-selling author and neuroscientist offers five proven steps to help you overcome the unhealthy thinking habits that contribute to anxiety, depression, and intrusive thoughts and replace them with positive thinking that leads to health, happiness, and success....
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Native American Herbalism
- A Step-by-Step Guide to Remedies, Recipes, and Healing Gardens to Improve Your Health Naturally
- De: Sofia Visconti
- Narrado por: Avery Wade
- Duración: 5 h y 17 m
- Versión completa
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Long ago, Indigenous healers used the earth’s herbs to ease pain, uplift spirits, and find balance. Their ancient wisdom lives on in remedies—potent, natural, and time-tested—that you can still use today. This book unlocks that knowledge—no expertise needed. Want to brew a tea that melts stress? Grow herbs that heal colds naturally? Feel more connected to nature? It’s all here—step by step, with sacred plants you can nurture anywhere and much more. Weave this herbal wisdom into your life and thrive!
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Really interesting!
- De Kaylee en 05-15-25
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Native American Herbalism
- A Step-by-Step Guide to Remedies, Recipes, and Healing Gardens to Improve Your Health Naturally
- Narrado por: Avery Wade
- Duración: 5 h y 17 m
- Fecha de lanzamiento: 04-25-25
- Idioma: Inglés
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Long ago, Indigenous healers used the earth’s herbs to ease pain, uplift spirits, and find balance. Their ancient wisdom lives on in remedies—potent, natural, and time-tested—that you can still use today.
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The Sexual Addicts Recovery Project 2 in 1 Value Collection
- Sex Addiction Help Guides: Pornography and Masturbation Addiction Mastery with Step by Step Guides + Erectile Dysfunction Guidebook
- De: David Whitehead
- Narrado por: Jerry Wright, Creig P. Sherburne
- Duración: 5 h y 17 m
- Versión completa
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David Whitehead's most ambitious series: The Sexual Addicts Recovery Project. Give yourself an actionable plan. Includes Pornography and Masturbation Addiction Mastery: A 7 Step Comprehensive Recovery Guide to Re-Focusing Your Sexual Energy, Retaining Your Seed and Rebuilding Your Life and Erectile Dysfunction Guidebook: The Complete Sexual Health Solution to Identifying, Working on and Curing ED and Impotence: Natural Remedies, Psychology, Sex Addiction, Exercise, Diet and More.
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The Sexual Addicts Recovery Project 2 in 1 Value Collection
- Sex Addiction Help Guides: Pornography and Masturbation Addiction Mastery with Step by Step Guides + Erectile Dysfunction Guidebook
- Narrado por: Jerry Wright, Creig P. Sherburne
- Duración: 5 h y 17 m
- Fecha de lanzamiento: 09-23-21
- Idioma: Inglés
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David Whitehead's most ambitious series: The Sexual Addicts Recovery Project. Give yourself an actionable plan....
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Blueprint to Manage Unwanted Thoughts
- Techniques to Control the Impact of Past Trauma, Steps to Counter Self-Doubt, and Strategies for Confident Decision-Making to Reconnect With Your Life
- De: Carol Conway
- Narrado por: Virtual Voice
- Duración: 3 h y 37 m
- Versión completa
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Historia
Blueprint to Manage Unwanted Thoughts: Techniques to Control the Impact of Past Trauma, Steps to Counter Self-Doubt, and Strategies for Confident Decision-Making to Reconnect With Your LifeDo your thoughts often spiral out of control, endlessly replaying uncomfortable moments and feeding your self-doubt? Have past traumas taken hold of your peace of mind, leaving you trapped in detrimental cycles of negativity? Do you often catch yourself revisiting past events, feeling overwhelmed, and becoming ensnared in a continuous cycle of comparison and judgment that seems impossible to escape? You ...
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Blueprint to Manage Unwanted Thoughts
- Techniques to Control the Impact of Past Trauma, Steps to Counter Self-Doubt, and Strategies for Confident Decision-Making to Reconnect With Your Life
- Narrado por: Virtual Voice
- Duración: 3 h y 37 m
- Fecha de lanzamiento: 04-02-25
- Idioma: Inglés
- Blueprint to Manage Unwanted Thoughts: Techniques to Control the Impact of Past Trauma, Steps to Counter Self-Doubt, and Strategies for Confident ...
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Show Your Anxiety Who's Boss
- A Three-Step CBT Program to Help You Reduce Anxious Thoughts and Worry
- De: Joel Minden PhD, Seth J. Gillihan PhD - foreword
- Narrado por: Daniel Henning
- Duración: 7 h y 2 m
- Versión completa
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Is anxiety running your life? Does it dictate where you go, what you do, or who you spend time with? Does it keep you trapped in a bubble of fear and panic? Anxiety can happen anytime, anywhere - that's why you need simple, in-the-moment skills to stay grounded when worry takes hold. This user-friendly guide will help you gain the upper hand on anxiety, and stop avoiding the people, places, and things that make you anxious - and start living the life you were meant to live.
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So helpful
- De Michael Harnish en 04-09-22
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Show Your Anxiety Who's Boss
- A Three-Step CBT Program to Help You Reduce Anxious Thoughts and Worry
- Narrado por: Daniel Henning
- Duración: 7 h y 2 m
- Fecha de lanzamiento: 04-06-21
- Idioma: Inglés
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Is anxiety running your life? Does it dictate where you go, what you do, or who you spend time with? Does it keep you trapped in a bubble of fear and panic? Anxiety can happen anytime, anywhere - that's why you need simple, in-the-moment skills to stay grounded when worry takes hold....
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Two Joe and Charlie Big Book 12 Step Studies
- A Classic with Joe McQ and Charlie P and Another with Joe McC and Charlie P PDF Worksheets Included
- De: History of Recovery
- Narrado por: Joe McQ, Charlie P, Joe McC, y otros
- Duración: 22 h y 45 m
- Versión completa
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Historia
A classic Big Book study with Joe McQ and Charlie P. Following, that is, another Big Book study with Joe McC and Charlie P. This item has been formatted for effective use by AA Groups. The formatting will help listeners keep track of what they have listened to and find their place when they resume listening or are looking for a subject or section. For efficient use by AA groups and members, the Big Book studies are divided into chapters, which are given meaningful titles based on subject - which often is the section of the Big Book under discussion.
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Love joe and Charlie
- De joshua en 05-25-23
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Two Joe and Charlie Big Book 12 Step Studies
- A Classic with Joe McQ and Charlie P and Another with Joe McC and Charlie P PDF Worksheets Included
- Narrado por: Joe McQ, Charlie P, Joe McC, A Bill Friend
- Duración: 22 h y 45 m
- Fecha de lanzamiento: 07-13-21
- Idioma: Inglés
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A classic Big Book study with Joe McQ and Charlie P. Following, that is, another Big Book study with Joe McC and Charlie P. This item has been formatted for effective use by AA Groups....
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The Childhood Roots of Adult Happiness
- Five Steps to Help Kids Create and Sustain Lifelong Joy
- De: Edward M. Hallowell MD
- Narrado por: Pete Larkin
- Duración: 8 h y 52 m
- Versión completa
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Edward M. Hallowell, MD, father of three and a clinical psychiatrist, has thought long and hard about what makes children feel good about themselves and the world they live in. Now, in The Childhood Roots of Adult Happiness, he shares his findings with all of us who care about children. We don't need statistical studies or complicated expert opinions to raise children. What we do need is love, wonder, and the confidence to trust our instincts.
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Love this book and will be listening again
- De Jenny en 09-15-22
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The Childhood Roots of Adult Happiness
- Five Steps to Help Kids Create and Sustain Lifelong Joy
- Narrado por: Pete Larkin
- Duración: 8 h y 52 m
- Fecha de lanzamiento: 12-30-14
- Idioma: Inglés
- This inspiring audiobook outlines a five-step plan that all parents can use in giving their children the gift of happiness that will last a lifetime....
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USMLE Step 1 Audio Crash Course
- Complete Test Prep and Review for the United States Medical Licensure Examination Step 1 (USMLE I)
- De: AudioLearn Medical Content Team
- Narrado por: Dr. Michael Kennedy
- Duración: 25 h y 16 m
- Versión completa
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Narración:
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Historia
Written by experienced professors and professionally narrated by a medical doctor for accuracy, this crash course is a valuable tool both during medical school and when preparing for the USMLE step 1. The audio is focused and high-yield, covering the most important topics you might expect to see on the USMLE Step 1 exam. Included are both capsule and detailed explanations of critical issues and topics you must know to ace your test. The material is accurate, up to date, and broken down into bite-size sections.
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Not for medical students
- De Anthony Tucker-Bartley en 12-15-19
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USMLE Step 1 Audio Crash Course
- Complete Test Prep and Review for the United States Medical Licensure Examination Step 1 (USMLE I)
- Narrado por: Dr. Michael Kennedy
- Duración: 25 h y 16 m
- Fecha de lanzamiento: 02-12-19
- Idioma: Inglés
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Written by experienced professors and professionally narrated by a medical doctor for accuracy, this crash course is a valuable tool both during medical school and when preparing for the USMLE step 1....
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Intenta nuevamentePrecio regular: $23.39 o 1 crédito
Sale price: $23.39 o 1 crédito
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The Diabetes Playbook
- Your Friendly Game Plan For Health, and Happiness and Balance : Step-by-Step Meal Movement and Mindset Strategies to Own Your Numbers
- De: Harold Laski, Carmen Laski
- Narrado por: Virtual Voice
- Duración: 10 h y 2 m
- Versión completa
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General
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Narración:
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Historia
Struggling with the endless cycle of blood-sugar spikes and crashes? The Diabetes Playbook hands you the proven game plan to seize control and score big on your health goals. Whether you’re newly diagnosed or a veteran of the diabetes trenches, this comprehensive guide equips you with every tool you need to master your condition with confidence—and a dash of humor. Inside, you’ll discover: A Winning Strategy for Every Quarter Turn diet, movement, sleep, and stress into powerful allies. Learn how to carb-count like a coach, adjust insulin with precision, and build a daily routine that ...
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The Diabetes Playbook
- Your Friendly Game Plan For Health, and Happiness and Balance : Step-by-Step Meal Movement and Mindset Strategies to Own Your Numbers
- Narrado por: Virtual Voice
- Duración: 10 h y 2 m
- Fecha de lanzamiento: 05-01-25
- Idioma: Inglés
- Struggling with the endless cycle of blood-sugar spikes and crashes? The Diabetes Playbook hands you the proven game plan to seize control and ...
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Por favor prueba de nuevo más tardeError al Agregar a Lista de Deseos.
Por favor prueba de nuevo más tardeError al eliminar de la lista de deseos.
Por favor prueba de nuevo más tardeError al añadir a tu biblioteca
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Intenta nuevamenteError al dejar de seguir el podcast
Intenta nuevamentePrecio regular: $5.99 o 1 crédito
Sale price: $5.99 o 1 crédito
Se incluye en la membresía Plus -
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Codependent No More
- How to Stop Controlling Others and Start Caring for Yourself
- De: Melody Beattie
- Narrado por: Melody Beattie
- Duración: 8 h y 42 m
- Versión completa
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Narración:
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Historia
Is someone else's problem your problem? If, like so many others, you've lost sight of your own life in the drama of tending to a loved one’s self-destructive behavior, you may be codependent—and you may find yourself in this book. With personal reflections, exercises, and instructive stories drawn from Beattie’s own life and the lives of those she’s counseled, Codependent No More helps you break old patterns and maintain healthy boundaries, and offers a clear and achievable path to healing, hope, freedom, and happiness.
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great book with unbearable reader
- De Nielah en 09-01-22
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Codependent No More
- How to Stop Controlling Others and Start Caring for Yourself
- Narrado por: Melody Beattie
- Duración: 8 h y 42 m
- Fecha de lanzamiento: 09-01-22
- Idioma: Inglés
- Melody Beattie's insightful look into codependency has guided millions to understanding that caring for the self is where healing begins.
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Por favor prueba de nuevo más tardeError al Agregar a Lista de Deseos.
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Intenta nuevamenteError al dejar de seguir el podcast
Intenta nuevamentePrecio regular: $21.05 o 1 crédito
Sale price: $21.05 o 1 crédito
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Stop Overthinking!
- 9 Steps to Eliminate Stress, Anxiety, Negativity, and Focus on Your Productivity
- De: Harley Hunter
- Narrado por: Kate Coventry
- Duración: 3 h y 32 m
- Versión completa
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Narración:
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Historia
Rid yourself of the self-defeating thoughts that are holding you back. Stop lying awake for hours, ruminating on every little thing. Say goodbye to self-doubt and overthinking once and for all.
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Excellent practical lessons
- De Amanda Chittenden en 04-26-23
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Stop Overthinking!
- 9 Steps to Eliminate Stress, Anxiety, Negativity, and Focus on Your Productivity
- Narrado por: Kate Coventry
- Duración: 3 h y 32 m
- Fecha de lanzamiento: 02-06-23
- Idioma: Inglés
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Rid yourself of the self-defeating thoughts that are holding you back. Stop lying awake for hours, ruminating on every little thing. Say goodbye to self-doubt and overthinking once and for all....
No se pudo agregar al carrito
Solo puedes tener X títulos en el carrito para realizar el pago.Add to Cart failed.
Por favor prueba de nuevo más tardeError al Agregar a Lista de Deseos.
Por favor prueba de nuevo más tardeError al eliminar de la lista de deseos.
Por favor prueba de nuevo más tardeError al añadir a tu biblioteca
Por favor intenta de nuevoError al seguir el podcast
Intenta nuevamenteError al dejar de seguir el podcast
Intenta nuevamentePrecio regular: $14.95 o 1 crédito
Sale price: $14.95 o 1 crédito
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Gut Health for Women
- 5 Steps for a Vibrant Life, Weight Loss, and Hormonal Balance: Reclaim Control Over Your Digestion, Mood, and Overall Health
- De: J. J. Nicolls
- Narrado por: Dianna Troyer
- Duración: 4 h y 45 m
- Versión completa
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General
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Narración:
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Historia
Your gut doesn’t just play an important role in digestion, but also in your overall physical and mental health. Because it’s intricately connected to various functions of your body, including your brain and your immune system, your gut’s well-being is critically tied to how well your body and mind function. So if you want to finally fix those digestive issues, skin problems, mood swings, and weight struggles, taking care of your gut is key.
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Super informative
- De Nicole Rudnicki en 11-14-23
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Gut Health for Women
- 5 Steps for a Vibrant Life, Weight Loss, and Hormonal Balance: Reclaim Control Over Your Digestion, Mood, and Overall Health
- Narrado por: Dianna Troyer
- Duración: 4 h y 45 m
- Fecha de lanzamiento: 10-30-23
- Idioma: Inglés
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Who knew that the path to a better life could start with the gut? Unlock your journey to wellness, reset your gut health starting now, and transform your life starting today....
No se pudo agregar al carrito
Solo puedes tener X títulos en el carrito para realizar el pago.Add to Cart failed.
Por favor prueba de nuevo más tardeError al Agregar a Lista de Deseos.
Por favor prueba de nuevo más tardeError al eliminar de la lista de deseos.
Por favor prueba de nuevo más tardeError al añadir a tu biblioteca
Por favor intenta de nuevoError al seguir el podcast
Intenta nuevamenteError al dejar de seguir el podcast
Intenta nuevamentePrecio regular: $14.95 o 1 crédito
Sale price: $14.95 o 1 crédito
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