show episodes
 
The companion podcast to Low No Drinker Magazine, the No.1 UK magazine for mindful & sober curious drinkers. The Low No Drinker Podcast is a place to come and meet the people, places and brands leading the low-and-no-alcohol revolution. It’s your introduction to a life less intoxicated with no judgement, no pressure and no expectation. Meet the people behind the drinks that make it possible for you to live a life less intoxicated, whether that’s for a night, a week, a month, a year or a life ...
  continue reading
 
The Sober Friends Podcast is a weekly show where you can listen to inspiring and honest conversations about sobriety, recovery, and wellness. Hosted by Matt J who has been there and done that, this podcast is for anyone who wants to learn more about living a sober and fulfilling life. Whether you’re sober curious, in recovery, or just looking for some motivation and support, this podcast is for you. Tune in every week to hear from guests who share their stories, struggles, and successes on t ...
  continue reading
 
Artwork

1
Just Keep Swinging

Just Keep Swinging

Unsubscribe
Unsubscribe
Monthly
 
A podcast journal of a long-married "Ethically Non-Monogamous" couple as we share our struggles, challenges and the ups and downs of our entry into the Swinging Lifestyle. We hope to provide insight, support and encouragement to those interested in an "Adventurous Marriage".
  continue reading
 
Artwork
 
I help you to flex your Mind, Body, and Soul through brain and body optimization hacks. DISCLAIMER: All information provided by Alex Muir is of a general nature and is spoken from Alex Muir's personal experiences, and personal opinions on the topics related to fitness, health, and education only. No information is to be taken as medical or other health advice pertaining to any specific health or medical condition. You agree that use of this information is at your own risk and hold Alex Muir ...
  continue reading
 
Artwork

1
The Oculofacial Podcast

The InBound Podcasting Network

Unsubscribe
Unsubscribe
Monthly
 
The American Society of Ophthalmic Plastic and Reconstructive Surgery is dedicated to the health and beauty of the eyes and face. T.O.P. - The Oculofacial Podcast episodes will have different themes specifically geared toward us, Oculofacial Plastic Surgeons, including: Journal Club, The History of Oculoplastic Surgery, Practice Management, Discussions & Debates, The YASOPRS Hour, and What’s in your Tray? If you’re an ASOPRS Member, Surgeon or Trainee and are interested in hosting a podcast ...
  continue reading
 
Pacific Northwest aficionados, AJ Barse and Chris Powell are your hosts each week talking about their views and interests in technology, travel, gear and watches. Or, put another way, "PNW life and views from the city by the Salish Sea." The Bellingham Podcast is recorded in or on location in or around the City of Subdued Excitement, Bellingham Washington. This show is also available on-air on Bellingham's KMRE 102.3FM. bellinghampodcast.substack.com bellinghampodcast.substack.com
  continue reading
 
In Act Like Men, David challenges men particularly to "be on guard, stand firm in the faith, act like men, and be strong" (1 Corinthians 16:13) by evaluating topics from the Bible, world news, politics, and more with candor and a healthy dose of dry (often corny) humor. This will also be the platform David uses to post his weekly sermons he preaches as pastor. Support this podcast: https://podcasters.spotify.com/pod/show/david-morgan/support
  continue reading
 
Is sugar really more addictive than cocaine? Does intermittent fasting work? Should I buy crypto? We’re all on 24-7 information overload, on our news feeds, in our inboxes, on TikTok… it’s hard to know what is real and what isn’t. Every week on CALL ME CURIOUS, Nikki Boyer (Dying for Sex, The Daily Smile) and friends like Mr. Malone are going to dive into all the things you’ve heard about, but don’t really know about. That’s right - No more nodding along at parties or running into the bathro ...
  continue reading
 
Fat Loss & Mindset Podcast Hosted by Lisa Marie Sheehy who has lost 70 pounds so far and changed her relationship with food and perspective on life and wishes to share her journey and insights with you to help you on your journey! Instagram @lisamariesheehy
  continue reading
 
Artwork
 
Embark on your transformative journey from addiction to sobriety with the Sober is Dope Revolution, your ultimate Sober Empowerment HUB! Join POP Buchanan, author of the Sober is Dope Book and an 11-year sober and recovered alcoholic, as he shares a holistic recovery approach incorporating therapy, rehab, AA, prayer, and meditation. With over 350 game-changing episodes featuring world-class guests, be prepared to be inspired by practical spiritual tools. Follow in POP's footsteps to quit boo ...
  continue reading
 
Artwork

1
The Mending Trauma Podcast

Dr. Amy Hoyt & Leina Hoyt, MA

Unsubscribe
Unsubscribe
Weekly
 
Join certified trauma professional Dr. Amy Hoyt and licensed therapist Leina Hoyt, MFT at https://www.mendingtrauma.com as they teach you how to recover from trauma and cPTSD. Trauma shows up in our everyday reactions and sensations and recovering requires a multi-prong approach that considers the mind, body and spirit. Dr. Amy and Leina will teach you the most emerging research and skills to empower you to overcome your past traumas. They address nervous system health, somatic therapy, trau ...
  continue reading
 
Step back into New Testament times--to Ancient Jerusalem at the time of Christ and of the historical Roman Empire, and ask: What could a cynical, non-conformist dry-goods salesman, a disgruntled blacksmith, and a musing mendicant all have in common? The answer: Down deep, they all seek something better. But will they find true fulfillment they are seeking? The non-conformist, Manaheem, Herod's foster brother, is hired by Herod to foment an insurrection against Pontius Pilate, whom he distrus ...
  continue reading
 
Artwork

1
Green Docs

Nathaniel DeNicola, Bruce Bekkar

Unsubscribe
Unsubscribe
Monthly+
 
“Green Docs” is a podcast dedicated to helping expectant mothers and the world at large understand how our changing environment, and climate change specifically, is threatening pregnancies and our general health. You’ll hear from experts in the field about the latest medical and environmental advances - all while being entertained - and you’ll come away knowing more and feeling much better about our collective future.
  continue reading
 
Artwork

1
CREWCast

Lex Griffin

Unsubscribe
Unsubscribe
Monthly
 
Lex Griffin (YouTuber/Content Creator) and Mr. Lewis (Owner of Black Country Barbell Gym) cover everything from Everyday Life and Training to Motivation and Mindset Hacks ... PLUS Rum/Whiskey and Embarrassing Stories!
  continue reading
 
Artwork
 
A podcast that talks about all types of recovery...from alcohol, to trauma and everything in between. My name is Amanda E. White, LPC and I'm a licensed therapist and in recovery from an addiction, eating disorder and more. As a therapist on social media (@TherapyforWomen), I see a lot of unhealthy hot takes, so join me in the land of nuance where we will break it all down using research and plenty of my personal stories and experience.
  continue reading
 
Artwork

1
Lean Whiskey

Mark Graban & Jamie Flinchbaugh

Unsubscribe
Unsubscribe
Monthly
 
Mark Graban and Jamie Flinchbaugh are two guys with a lot in common: Lean, writing books, speaking, consulting… and a love of good whiskey. Like the Car Talk guys, they both went to MIT… but Lean isn’t rocket science. Let’s hope they can hold their liquor because they’re not holding back on sharing their opinions… it’s time for Lean Whiskey… Lean talk with a fun spirit! Mark is certified, with distinction, through the WSET Level 2 Spirits certification. Mark Graban: http://markgraban.com/ Ja ...
  continue reading
 
A podcast for people who are sober, sober curious or may be re-evaluating their relationship with alcohol. Instead of "mommy wine culture", we are creating a new culture of fun, sober journeys, spirituality, and all things motherhood/womanhood.
  continue reading
 
FOX News Podcasts are Getting Schooled. FOX Nation host Abby Hornacek takes a closer look at the topics and buzz words you find your friends and coworkers using to sound intelligent. Each week Abby and her expert guests will tackle topics we take for granted and help to explain the roots and meanings behind them.
  continue reading
 
A recovery podcast to bridge the gap between healing from the substance and healing your life. We have some technology and science, but primarily storytelling and heart. We cover various topics related to finding sobriety and unlocking sustainable recovery. Topics include healing from substance use disorder, managing cravings, emotions in early sobriety, triggers, mental health, comorbidity, managing depression and anxiety, dopamine, the addicted brain, grounding, re-parenting, handling disa ...
  continue reading
 
Mike and Nat are two middle-aged suburban dads wrestling with addiction and recovery while trying to juggle home life, work, and staying sober. Listen as they discuss current topics in the recovery community including 12 Step, alternative addiction recovery and the newest medical research . Listen to the guys talk about their daily struggle to maintain their recovery and anonymity in the world of soccer moms and PTA meetings. If the neighbors only knew...
  continue reading
 
Talk with Dr. Claire Brandon, a psychiatrist in NYC who works with patients on improving their overall health through better understanding the brain and body connection. You'll hear updates on relevant topics, overviews of what research is going on and hear from guests that work in the medical and wellness fields. Submit your questions to brainbodybetterpod@gmail.com
  continue reading
 
Hi, we're Christina and Tiffany. This is a real, authentic and unapologetic show inspiring women to intentionally create and live their best life every single day. It's about learning how to get over ourselves, get out of our own way and just do the damn thing. We are naked mama's over 40...naked meaning we are living an alcohol-free lifestyle and having so much fun doing it!! We get together to share our lives and our naked journey with you. Come on in and join us!
  continue reading
 
One Year. One Woman. No Booze. Comedian, podcaster and former mall Easter bunny Babs Gray takes on the challenge of not drinking alcohol for one year. She'll track her highs and lows, interview other comedians about their sober journeys, and probably reveal some embarrassing shit along the way. Support the show by sending Babs a tip to ko-fi.com/babsgray. Please rate and review the show and share it with your friends! You can contact Babs via dm on twitter or instagram @babsgray.
  continue reading
 
Artwork

1
The Weekend Sober

Kim Kearns and Kezia Haynes

Unsubscribe
Unsubscribe
Monthly
 
Join Kim and Kezia as they explore life without alcohol. They discuss different topics of sobriety each week ranging from friendship to parenting to marriage. Kim, author of "On the Edge of Shattered" and Kezia, known for her writing focused IG platform, @thesoberelephantchronicles dive deep into difficult health and wellness topics and talk about what it is like to thrive rather than just survive the weekends sober. Support this podcast: https://podcasters.spotify.com/pod/show/kim-kearns/su ...
  continue reading
 
Artwork
 
Healthy Rituals is a podcast to help you develop and maintain habits for wellness in mind, body and spirit. discussion with Tania a Registered Dietitian in New York, and Photographer-Foodie Rachel who dive into fun topics and questions like: What are ways we can develop healthy routines? Are we eating the right things, and can they please taste good? How much exercise do you actually need, and how to make it your new ritual. What does sober curious mean, and what is new in the non-alcoholic ...
  continue reading
 
Join award-winning neurologists and researchers, Drs. Dean and Ayesha Sherzai, for a fun, innovative and inspirational approach to brain health and all matters concerning the remarkable human mind. This is the century of the brain, a time when our insights into this incredible organ are exploding at an unprecedented pace. Explore ways to take control of your own brain health, avoid chronic diseases that are devastating communities worldwide, and expand your mind's capacity beyond anything yo ...
  continue reading
 
Artwork

1
Set Free 24-7

Robert J. Woldhuis

Unsubscribe
Unsubscribe
Monthly
 
Sharing inspiring stories of adversity and the journey to freedom! My name is Robert and for years, I struggled with addictions from crack to methamphetamine and everything in between. In 2010, I was finally arrested and after piling up 53 B/C level felonies, I was sentenced to 3-10 years in prison in Nevada. And then God changed everything. But my story is just one of many and I am on a mission to share real stories from real people who have made it through some tough times and give others ...
  continue reading
 
Loading …
show series
 
Abby Lee Miller from "Dance Moms" opens up about her journey from the beginnings of the Abby Lee Dance Company, her relationship with Jojo Siwa, being sentenced to a year and a day in prison, to her battle with cancer. Don't miss this candid and powerful conversation! This episode is sponsored by BetterHelp, DoorDash, Athena Club & Huggies. BetterH…
  continue reading
 
Talk to me Goose! Tell me what you think of the show? What's your low/no -&-light drinking personality type? Take the quiz today and find out! ============================== Welcome to the latest episode of the Low No Drinker Podcast! Today, we're diving into a topic that baffles many: why do alcohol-free and low/no-&-light drinks cost as much as t…
  continue reading
 
Send us a Text Message. Summer is a time we get out of the house and start socializing. For those of us without the alcohol crutch, how do you survive? We talk about it on this week's episode. Having a 12 step group is helpful because you have a group of people you know. Even if you don't belong to a fellowship, you can learn some tricks to stay so…
  continue reading
 
Tis week we explore the process of energy production in the body and how it relates to trauma and toxic stress. we look at the cellular mechanisms of energy production and how trauma and toxic stress disrupt them. We also look at how to increase our energy in order to help us when we are healing. Learn more about the Whole Health Lab Connect with u…
  continue reading
 
Welcome to episode #106 of the MindCep Podcast!In this episode of MindCep, we reflect on timeless life lessons that can guide us towards a better tomorrow. Join me as I share personal anecdotes and stories that illustrate valuable wisdom on embracing imperfection, practicing gratitude, learning from failure, and cultivating self-awareness. Let's ex…
  continue reading
 
If you're an ASOPRS Member, Surgeon or Trainee and are interesting in hosting a podcast episode, please submit your idea by visiting: asoprs.memberclicks.net/podcast Podcast Guests: Dr. Evan Kalin-Hajdu - Assistant Professor of Ophthalmology at the University of Montreal. Dr. Kalin-Hajdu is the host of the current "Oculofacial Podcast Journal Club"…
  continue reading
 
Talk to me Goose! Tell me what you think of the show? ============================== Take the Low No Drinker Personality Type Quiz ============================== What if you could transform your social life and well-being without a drop of alcohol? In this episode, I have the pleasure of speaking with Steph Elswood, the founder of Carouse, a cuttin…
  continue reading
 
On this special catch-up episode of the Bellingham Podcast, AJ and Chris are back from their travels with exciting updates! Chris's daughter and AJ's wife both celebrated graduations, and the hosts have some invaluable travel observations and tips to share. Recorded at Casa de Chris, they dive into their Father's Day weekend experiences and offer e…
  continue reading
 
Matt and Abby reveal everything in this Q&A session! Discover their favorite baby names, whether Matt envies Abby's muscles, and more intriguing insights. Join us for an intimate conversation packed with laughter and surprises! This episode is sponsored by Hiya, Nutrafol, Rocket Money and Lume. Hiya: Go to https://hiyahealth.com/UNPLANNED and recei…
  continue reading
 
Send us a Text Message. What if you could reset your entire life by conquering an addiction? Join us as we engage with Joe, a 29-year-old sober Latino man, who courageously shares his transformative journey of achieving five years of sobriety. Growing up in a Latino community, Joe faced numerous challenges but found strength in support systems and …
  continue reading
 
Send us a Text Message. In this eye-opening episode we delve into the inspiring origins of Dry July, where three friends’ commitment to sobriety sparked a global movement for health and cancer support. Join us as we explore the profound benefits of pausing alcohol consumption—not just for our bodies but for our minds, wallets, and communities. From…
  continue reading
 
Join us as our cofounder Wendy Airoso explains the impact of trauma and chromic stress on the cells of our body. She discusses the way our cells work as well as why they function the way they do. She and Leina also discuss ways to reduce the impact of PTSD and toxic stress, starting with micro-steps. Learn more about the Whole Health Lab Connect wi…
  continue reading
 
Divorced, beheaded, died, divorced, beheaded, survived. We know the six wives of Henry the eighth as pawns in his hunt for a son. But their lives were so much more than just being the king’s wives. Each episode of Wondery’s podcast Even the Royals pulls back the curtain on royal families, past and present, from all over the world, to show you the d…
  continue reading
 
JKS 54 Hotwife Overnight Welcome back faithful listeners! It's our 7th PODIVERSARY!!! Who knew we'd still be doing this? Here it is,June 2024 and we are just now releasing stuff we recorded in 2023.lol We spend a few minutes reflecting on where we have been, where we are, and where we might be heading in the future. We chat about Mrs. Sting, my Hot…
  continue reading
 
Talk to me Goose! Tell me what you think of the show? Take the Low No Drinker Personality Type Quiz ============================== Ever wondered how a high school band rivalry could lead to a thriving alcohol-free beer empire? No, neither had I but in this episode, I chat with Rob Fink, the CEO and drum-playing co-founder of Big Drop Brewing about …
  continue reading
 
Matt & Abby discuss their new house offer, share insights from their journey with online fame, and reflect on Matt's experience auditioning for 'The Voice.' This episode is sponsored by Kleenex, Factor & ZocDoc. Kleenex: For this Allergy season, grab Kleenex and face allergies head on! Factor: Head to https://factormeals.com/unplanned50 and use cod…
  continue reading
 
Send us a Text Message. What is service work in recovery? It's doing a task or a job that helps support others getting sober. In a meeting, it can be as small as putting chairs away to making coffee. It can be more involved like being a GSR at District, working at Area or GSO or volunteering for committees. In the end, it's doing the job that suppo…
  continue reading
 
Send us a Text Message. 🔔 Don't miss this week's transformative episode of the Bella Grayce Podcast! 🎙️ We delve into the crucial topic of men's mental and physical health, breaking down the stigma surrounding men seeking help. Discover how spirituality can play a pivotal role in achieving overall well-being. 🌟 In this episode, you will learn: 👉 Th…
  continue reading
 
If you're an ASOPRS Member, Surgeon or Trainee and are interesting in hosting a podcast episode, please submit your idea by visiting: asoprs.memberclicks.net/podcast About the Guest(s): Dr. Sandy Zhang-Nunes: Sandy is a seasoned Oculoplastic Surgeon with approximately ten years of experience at USC. She has published papers on the use of light ther…
  continue reading
 
This week Leina discusses the efficacy of IFS interventions in treating PTSD. Learn more about the pillars of this treatment approach as well as why it is effective with PTSD, depression, anxiety, and other disorders. Learn more about the Whole Health Lab Connect with us! Website: https://www.mendingtrauma.com/ Instagram: @mendingtrauma Facebook: @…
  continue reading
 
Welcome to episode #105 of the MindCep Podcast! Episode Summary: In this episode, we explore the Pomodoro Technique, a time management method that can help you conquer procrastination and enhance productivity. We delve into the reasons behind procrastination, introduce the Pomodoro Technique, and provide practical tips for implementing this strateg…
  continue reading
 
Talk to me Goose! Tell me what you think of the show? Take the Low No Drinker Personality Type Quiz ============================== It's one thing to launch an alcohol-free brand with no experience of the market or processes involved. It’s quite another to launch two brands at the same time. Yet that is exactly what Myth & Goat founder Colette Safhi…
  continue reading
 
Matt and Abby share their hilarious experience with a clogged milk duct, co-sleeping with Griffin, and Matt's motel room snake nightmare. This episode is sponsored by Dreamland Baby, Prose, ShipStation & Rocket Money. Dreamland Baby: Go to https://dreamlandbabyco.com and enter code UNPLANNED at checkout to receive 20% off sitewide + free shipping. …
  continue reading
 
Send us a Text Message. What drives our need for control, and how can we break free from its exhausting grip? This week on the Bella Grace podcast, we share our deeply personal stories of grappling with control rooted in chaotic childhoods and traumatic experiences. Rosie and I unpack the multifaceted nature of control, from the intense desire to m…
  continue reading
 
Send us a Text Message. Our family of origin can be a cause of stress in recovery. That's the case for me. I've had to deal with an unexpected situation around my family of origin this week and I needed my higher power to help me through it. I shared this stress in a way I hope helps you. In this episode, we get vulnerable and discuss how the past …
  continue reading
 
About the Guest(s): Dr. Cat Burkat: Acclaimed Oculofacial Plastic Surgeon and host of the podcast, Dr. Cat Burkat serves as Professor at the University of Wisconsin Madison. With a thriving academic and clinical practice, Dr. Burkat is widely recognized for her expertise in the field of oculofacial plastics and has been instrumental in various educ…
  continue reading
 
This week, Leina explains the causes and symptoms of hyper-vigilance. She explores the way that hyper vigilance causes us to misperceive other peoples behavior, which can lead to misunderstandings and conflicts within our relationships. She also shares interventions that can be used to help calm down your nervous system, which will directly impact …
  continue reading
 
Talk to me Goose! Tell me what you think of the show? Take the Low No Drinker Personality Type Quiz ============================== The 'moderating middle' is the mass middle ground in which 75% of the UK population is currently living, and yet they have the quietest voice. Why? In this solo episode, Denise takes us through the reasons why we don't …
  continue reading
 
Jinger & Jeremy discuss life growing up in the Duggar household, their courtship, and their plans for baby no. 3 This episode is sponsored by Liquid IV, Huggies, BetterHelp & DoorDash. Liquid IV: Get 20% off your first order of Liquid I.V. when you go to https://LiquidIV.com and use code UNPLANNED at checkout. Huggies: Learn more at Huggies.com. On…
  continue reading
 
Send us a Text Message. Ever wondered why some people live with purpose and others just go through the motions? This week on the Bella Grace podcast, we share heartfelt stories and actionable insights to help you uncover what truly drives you. From the charming introduction of a kitten named Mel to real-life experiences of supporting people in sobr…
  continue reading
 
Send us a Text Message. In this episode, we delve into the profound yet practical philosophy of “Take the Next Right Action.” This simple mantra holds a world of meaning, especially for those on the journey of recovery. It’s about the courage to confront the challenging tasks we’d rather avoid, the selfless acts of kindness that elevate others at t…
  continue reading
 
About The Guests: - Dr. Morris Hartstein is an ophthalmologist and oculoplastic surgeon, and the founder of Operation Ethiopia, an NGO that provides eye care services in Ethiopia. He has been traveling to Ethiopia since 2014, helping build an extensive program in Gondar and Addis Ababa. - Dr. Seblewongel Eshetu is an oculoplastic surgeon from Ethio…
  continue reading
 
Join Leina this week as she explains and explores the difference between CPTSD and PTSD. She notes the three additional symptom clusters that are associated with CPTSD, and shares a sense of hope about emerging and upcoming treatments for both PTSD and CPTSD. Learn more about the Whole Health Lab Connect with us! Website: https://www.mendingtrauma.…
  continue reading
 
Talk to me Goose! Tell me what you think of the show? Take the Low No Drinker Personality Type Quiz ============================== Join me this week as I sit down to talk with ex-MasterChef finalist turned mid-range alcohol gin distiller Billy Wright – the founder of DECEM 10% Gin In this open and honest conversation, Billy shares his incredible jo…
  continue reading
 
Big news! JOURNOS is doing its first live show! If you're in the LA area, come out and see us Wednesday, July 10 at 7:30 p.m. at the Elysian Theater! We'll be taking the stage to make the dumb news smart and the smart news dumb. And we won't be alone, because we'll be joined by some improviser friends — Mark Gagliardi, Hal Lublin, Annie Savage, and…
  continue reading
 
Sam and Monica discuss cultural differences between the U.S. and England in their relationship, Sam's loss of his mother to cancer, and their experience consulting a psychic. This episode is sponsored by Claritin, Hiya, Rocket Money & Lume. Claritin: Go to https://claritin.com for a discount so you can Live Claritin Clear. Hiya: Go to https://hiyah…
  continue reading
 
Send us a Text Message. Relapse is common in sober communities. Can chronic relapse be disruptive to the group? If it is, how should it be addressed? We talk about chronic relapsers and how their presence can actually enhance the sobriety of those who continue with their recovery journey and how they should be treated with empathy. We discuss some …
  continue reading
 
Send us a Text Message. What if you could navigate social gatherings without the crutch of alcohol, and still have an amazing time? Join us this week as we uncover the secrets of thriving in social situations while sober. Rosalva, better known as Rosie, and Teresa open up about their personal journeys towards sobriety, sharing authentic stories and…
  continue reading
 
Since we're about halfway through 2024, it's about time to look back on the films of 2023. This is the finale of our annual movie awards as it exists in this form, and we focus more on our personal favorites and underrated films than on choosing winners. So join us as we raise a beer to film and uncover some hidden gems that deserve a watch. Substa…
  continue reading
 
About The Guest(s): - Dr. Robi N. Maamari: Facial plastic surgeon on faculty at Washington University and the School of Medicine in St. Louis. - Dr. Chau Pham: Assistant professor of Ophthalmology and Visual Sciences at the University of Iowa. - Dr. John Holtz: Private practice Oculofacial plastic surgeon at Ophthalmologic Plastic and Cosmetic Surg…
  continue reading
 
This week Amy and Leina discuss some of the limitations in the DSM-5 in regards to cPTSD, learn how the World Health Organization has determined that this is a valid diagnosis, and ways to get help even if your therapist cannot diagnose cPTSD. Learn more about the Whole Health Lab Connect with us! Website: https://www.mendingtrauma.com/ Instagram: …
  continue reading
 
Loading …

Quick Reference Guide