Chapter 10

Get Cooking with Glow15

The Youth Boost in Your Kitchen

Preparing meals on any new plan can be intimidating. It doesn’t matter if you are a master chef or have not yet mastered boiling water—I get it. How you cook is as important as what you cook. In this chapter, I’ll spill the beans on the best ways to cook to activate your autophagy, from what to do and when to do it to which tools to use and why it matters. I’ll show you exactly how to cook to maximize your youth.

From Soup to Nuts

Before you start making the Glow15 recipes in chapter 12 or creating your own meals to get glowing, it’s important to understand how different cooking methods can affect the autophagy-activating nutrients in your food. You already know the benefits of cooking—it can concentrate tastes and flavors, soften tough foods, and break starch molecules into digestible fragments. But cooking can also create dangerous chemical reactions in sugars, amino acids (the building blocks of protein), and creatine (a chemical found in muscle and also in the brain), producing compounds that damage your cells. Some techniques inadvertently can also damage proteins and oxidize fats.

This negative impact is most likely to happen when your food is cooked at high temperatures, which can make healthy foods suddenly unhealthy in your body. My general cellular youth-boosting rule is to choose shorter cooking times and lower cooking temperatures, as this will help ensure you maintain the quality of the nutrients you ingest.

To make things easy, I divided the Glow15 cooking methods into two categories: Cream of the Crop, the best ways to cook for autophagy activation, and Bottom of the Barrel, the methods you should use sparingly, as they can inhibit autophagy.

Cream of the Crop

These are my top cooking techniques. They’re the best for retaining maximum nutrients—plus, they’re simple and efficient.

Steam: Steaming your vegetables is a wonderful way to soften tough outer skin or plant cellulose while still retaining nutrients. Most green vegetables take only a few minutes to steam; starchy vegetables like sweet potato naturally take longer. Be careful not to overcook (or burn yourself—we sometimes forget how hot steam really is!); you want to cook the vegetable until it is tender but still has a brilliant, bright color. You know you have overcooked (and lost nutrients) when your broccoli or green beans turn a drab army green.

To steam vegetables, cut them into pieces of roughly the same size so they will cook uniformly. Place a steamer basket into a large pot and fill the pot with 1 to 2 inches of water—the water level should be below the bottom of the steamer basket. Bring the water to a boil over high heat. Add the vegetables, cover, and reduce the heat to medium. Cooking time will depend on the type and size of the vegetable. Carefully check for doneness after 2 to 3 minutes (and set a timer if you get easily distracted!). Vegetables are done when they are tender and can easily be pierced with a fork.

Poach: Poaching is another healthy choice when it comes to maintaining nutrients and is best used for delicate foods like eggs, fish, chicken breasts, and fruit like pears. When poaching, the food cooks in a liquid, such as water, stock, or wine, heated to just below a simmer. Poaching is an ideal way to cook eggs, as you can cook the white but leave the yolk runny and uncooked (but heated), keeping the vital enzymes, cholesterol, and lipids intact and protected from oxidation. Note the difference between poaching and boiling: Poaching is cooking at a relatively low temperature, whereas boiling cooks food at a much higher temperature. Nutrient loss can easily occur through evaporation when a food is boiled.

To poach an egg, bring a pot of water to a boil and add a splash of distilled white vinegar to the water (this helps the proteins in the egg white coagulate and stay together). Reduce the heat to low to keep the water at a low simmer. Crack an egg into a small dish. Using the handle of a wooden spoon, stir clockwise to create a gentle whirlpool in the water. Slowly pour the egg into the swirling water. Cook for about 3 minutes, until the egg white is cooked through but the yolk remains runny and soft. Remove with a slotted spoon to drain excess water. You can poach more than one egg at a time in the same pan, just be sure to crack them into the small dish and add them to the water individually.

Sauté: Sautéing is a quick cooking method that uses a small amount of fat or oil in a shallow pan over relatively high heat. Vegetables will still be firm after cooking and nutrients are retained because the cooking time is fairly short.

To sauté mushrooms, remove the stems and chop the mushroom caps into bite-size pieces. Heat a medium skillet or sauté pan over medium-high heat. When the pan is hot (this won’t take long), add tea seed oil and let it heat for 1 minute. Add the mushrooms, sprinkle with sea salt, and cook, stirring continuously to prevent burning, until the mushrooms start to brown and stop giving off liquid.

Bake: Baking uses dry heat to cook foods for fairly long periods of time. A variety of foods can be baked, from breads and desserts to meats, fish, and starchy vegetables.

To bake salmon, preheat the oven to 350°F. Line a baking sheet with aluminum foil or parchment paper. Place salmon fillets (use center cuts for optimal results and uniform cooking) skin-side down on the lined baking sheet. Drizzle with tea seed oil and sprinkle with sea salt and freshly ground black pepper. Bake for about 20 minutes, until the flesh is just cooked throughout. Let rest for 2 minutes and serve immediately.

Bottom of the Barrel

These are the techniques I limit or avoid altogether when I can. Not only can they harm the food and weaken its nutritional value, but they can be messy and labor-intensive.

Grill: A summertime favorite, grilling is best done minimally because it uses high temperatures to cook meat and, less often, vegetables and fruit. Grilled meat has a golden to dark brown color and distinctive aroma and flavor from a chemical process known as the Maillard reaction. While you may enjoy the taste, grilling at high temperatures can produce carcinogenic heterocyclic amines (HCAs), which contribute to cellular aging and hinder autophagy.

If you do choose to grill, do so at lower temperatures to produce fewer HCAs, or try indirect grilling by placing the food to the side of the heat source, not directly above it.

Blacken or Char: This method of cooking meat oxidizes the fat molecules, which inhibits the process of autophagy. Oxidizing fat molecules makes them inflammatory and can also cause hormone disruptions that can lead to weight gain.

Deep-Fry: Heavily fried foods are another food to minimize due to high temperatures and oxidation. Typically, low-quality oils are used repeatedly to cook foods, leading to rancid oxidized oil, contributing to inflammation and the formation of free radicals in your body, and creating obvious obstacles for autophagy.

Icing on the Cake

Cooking autophagy-activating foods will provide nutrient-dense fuel for your body, focused energy for your mind, and ideal nutrients for your cells. If you follow the Glow15 guidelines, you will experience those benefits. But do you want to achieve even greater results? You can—and it’s as easy as eating apple pie! Here, I’ll go through the tools you can use when cooking to boost your glow.

A Fat Lot of Good: Choose the Right Cooking Oil

As you already know, fat is a key component of Glow15—and one of the best ways to get fat is through healthy oils. Oils can add satisfying richness and flavor to food, help absorb the health-giving properties of herbs and spices, and aid in Glow15 cooking. And whether you drizzle it, splash it, or pour it on, preparing food with healthy oils can provide an array of autophagy-inducing benefits.

But not all oils are created equal. The key to your body thriving is knowing when to use what. Factors like smoke point, fatty acid profile, and taste all matter when cooking with oil.

Smoke Point: This is the temperature at which oil begins to smoke or burn. Different oils withstand varying levels of heat. When an oil is heated to its smoke point, the flavor changes, the oil loses its nutritional value, and, even more frightening, it produces toxic fumes. When you breathe in or consume the oil, it causes damage to your cells and can potentially lead to disease.

The Cleveland Clinic categorizes oils as high, medium-high, medium, and no-heat. Oils with a high smoke point are best for searing, sautéing, browning, baking, and oven cooking. The best example I’ve found is tea seed oil, which has a smoke point of 485°F. Oils with a medium-high smoke point are best suited for baking and cooking. Extra-virgin olive oil, with a smoke point of 375°F, falls into this category. Medium-smoke-point oils are best for light sautéing, using in sauces, and low-heat baking. Coconut oil has a medium smoke point of 350°F. No-heat oils should not be heated at all and are best used in dips, dressings, and marinades. Flaxseed is an example of a no-heat oil.

Fatty Acid Oxidation: The most important factor in the fatty acid profile of an oil is how susceptible it is to oxidation.

Oils can be saturated, unsaturated, and polyunsaturated. The less saturated the oil is, the more vulnerable it is to damage by heat. Saturation creates a barrier against light and heat. Saturated fats are saturated with hydrogen atoms, creating the strongest barrier and making them the least susceptible to oxidation, whereas monounsaturated fats are missing one pair of hydrogen atoms, making the barrier a little weaker, and polyunsaturated fats are delicate, missing multiple pairs of hydrogen atoms, making them the most susceptible to oxidation.

If you take a look at an oil high in saturated fat, like coconut oil, you will see that it’s low in polyunsaturated and monounsaturated fat. Its profile is 2 percent polyunsaturated, 6 percent monounsaturated, and 87 percent saturated. This makes it good for cooking at higher temperatures.

On the opposite end of the spectrum are oils higher in polyunsaturated fatty acids. Oils high in polyunsaturated fats are safe for cooking only if they also have strong antioxidant protection. Sesame oil is an example, as it contains sesamolin, which when heated converts to the antioxidant sesamol, providing powerful protection against oxidation.

Oils high in monounsaturated fatty acids are less susceptible to oxidation than polyunsaturated fatty acids. Monounsaturated fats, especially those that are also high in saturated fats, can better withstand low to medium temperatures. Tea seed oil has a fat profile of 8 percent polyunsaturated, 83 percent monounsaturated, and 10 percent saturated. It also has a high concentration of antioxidants, including catechin and EGCG polyphenols, as well as vitamin E, or tocotrienols.

Taste: The flavor of cooking oils is varied—some can be strong enough to change the taste of a dish, while others are milder and can blend with your other ingredients. This is why it’s important to consider the taste of your oil when cooking. Coconut oil tends to have a tropical scent and flavor, depending on the type you get; those labeled “virgin” and “expeller-pressed” typically have the strongest flavor and scent. Olive oil is fruity and aromatic and is sometimes described as “peppery.” Dark (toasted) sesame oil has a nutty, rich aroma and is the focus of many Asian dishes. Tea seed oil has a light flavor that will enhance rather than overpower a dish.

Strike While the Oil’s Hot: Tea Seed

From smoke point to fat oxidation to taste, tea seed oil comes out on top.

Called the “Eastern olive oil,” tea seed oil is the premium cooking oil in many parts of southern Asia. It’s made by pressing the seeds of the Camellia oleifera plant. It’s the same class of plant that brings forth green tea, one of the key ingredients in your AutophaTea. This oil is loaded with antiaging actives to initiate autophagy, making you look and feel younger.

Tea seed oil is a polyphenol powerhouse. Studies reveal it has remarkable antioxidant activities, decreasing the formation of reactive oxygen species (ROS) in red blood cells, crucial for the transport of oxygen to your cells and tissues. This is in part because tea seed oil is an extremely rich source of catechins, a flavonoid that stabilizes free radicals, which can lower blood pressure and favorably affect cholesterol levels. In addition, it contains high levels of vitamin E, a general term used for designation of tocopherols and tocotrienols, which you will often see on the oil’s label because these natural antioxidants prevent rancidity during storage and thus prolong shelf life.

Tea seed oil boosts immunity. Its significant antimicrobial properties may help keep you healthy. In addition, micronutrients called triterpenoids in tea seed oil boost the functioning of your immune system. A study in the journal Molecules revealed that oil extracted from the seed of the Camellia sinensis plant (from which white, yellow, green, and black teas are made) had potential as an effective agent against E. coli, the bacteria responsible for causing illnesses like gastroenteritis and infections of the urinary tract, bloodstream, and central nervous system.

Tea seed oil is a force of nutrition. It’s almost 90 percent unsaturated fat, which has been linked to lower LDL cholesterol levels and harmful triglycerides in the body. Of this unsaturated fat, oleic acid makes a significant part. It contains both omega-3 and omega-6 fatty acids, but fewer omega-6 and polyunsaturated fats than olive oil. It is one of the few edible oils that has nutrients other than essential fatty acids. In addition to the abundance of vitamin E and minerals like calcium, phosphorus, and potassium, tea seed oil also contains a range of micronutrients. These include triterpenoids, which boost immunity; squalene, a potential anticancer compound; and kaempferol and glycosides, which are strong anti-inflammatory compounds.

Tea seed oil has a mild, understated flavor. It’s a pale amber-green color, and has a sweet and pleasant aroma—which I consider my aromatherapy when cooking! It’s not heavy like olive oil; instead, it has a thin, light, and smooth consistency. If the taste or “oiliness” of olive oil overpowers your food, tea seed oil is a great alternative. It has phenomenal culinary versatility and performs well at high temperatures, both because of its abundance of antioxidants as well as its high smoke point, and its subtle flavors make it great to use raw. You can learn how to use tea seed oil in dishes from stir-fry to salad dressings in the Glow15 recipes starting here.

Tea Seed Oil for Skin

You can gain additional benefits from the polyphenols found in tea seed oil by using it externally. To promote healthy, beautiful, and youthful skin, use it as a moisturizer or base for skincare products in addition to cooking with it. The intensity of healing properties present in polyphenols protects skin from the effects of aging (yes, sun damage), skin diseases, and damage from wounds and burns. The oleic fatty acids found in tea seed oil may also be helpful in treating skin conditions such as acne, eczema, and dry skin, due to the presence of compounds that strengthen the integrity of cell membranes and promote cellular repair. I use tea seed oil in the Glow15 DIY treatment Glow-To Facial Scrub.

What to Know Before Choosing an Oil to Glow

Look for cold-pressed, unrefined oils. These labels ensure the oil has been extracted by mechanical means, not using heat or chemicals. Expeller pressing is a healthier way to process oil. It does not involve chemicals but instead uses compression or friction to manually extract the oil. If this process is done in cool, controlled temperatures, the oil is called “cold-pressed.”

Most inexpensive cooking oils are extracted using harsh chemicals and high heat. Not only does this change the taste of the oil, but the heat alters the nutritional content and may cause the oil to become harmful. In addition, many refined oils are partially hydrogenated to make them more stable, which facilitates the formation of trans fats, thereby promoting systemic inflammation and other negative health effects.

Virtually all vegetable oils—especially canola, corn, and soybean oils—are processed using chemicals and high heat. Chemically derived vegetable oils can have a rancid smell and, as noted, may be damaged by high-heat processing before you even use them in your cooking.

Choose organic when possible. The quality of the original source—whether it’s a nut or seed or anything else—correlates with the quality of its oil. I always choose organic because I believe any foods made with GMOs (genetically modified organisms) can lead to health problems, especially in your liver and kidneys. Organic oils are always non-GMO.

Choose oils sold in dark glass bottles and store them in a cool, dry place. Many processed oils are packaged in plastic containers that often contain BPA (bisphenol A). This chemical compound may seep from its container into your oil, and for me, the negative health effects of BPAs are a concern. For this reason, I buy only oils packaged in dark glass containers. In fact, to avoid any potential oxidation, I often choose my container from the back of the shelf, where it will have had the least exposure to light. To further prevent oxidation and rancidity, it might be best to refrigerate your oils, especially if you live in a warm climate or the temperature in your kitchen fluctuates significantly. Don’t worry if the oil solidifies in the refrigerator; it will return to a liquid state as it comes to room temperature.

Oil: Tea Seed Oil

Smoke Point (max value): 485°F/252°C

Fatty Acid Profile (approx. %): 82% monounsaturated, 8% polyunsaturated, 10% saturated

Health Components: High polyphenol antioxidants can lower blood pressure. Almost 90% unsaturated fat to help lower cholesterol. Antimicrobial properties boost immunity.

How to Use It: Ideal for a variety of cooking applications due to high smoke point.

This oil can also be used in its raw form and is a great addition to your daily AutophaTea, too.

        

Oil: Canola Oil

Smoke Point (max value): 400°F/204°C

Fatty Acid Profile (approx. %): 62% monounsaturated, 31% polyunsaturated, 7% saturated

Health Components: Usually processed with chemicals and high heat, which alters the oil’s nutrient content and could potentially be harmful. It is often made from genetically modified rapeseeds, too.

How to Use It: Regardless of the smoke point or fatty acid profile, this oil should be avoided.

        

Oil: Corn Oil

Smoke Point (max value): 440°F/227°C

Fatty Acid Profile (approx. %): 13% monounsaturated, 59% polyunsaturated, 24% saturated

Health Components: Has similar health issues as canola oil. It is also high in omega-6 pro-inflammatory fatty acids that have been linked to heart disease and cancers.

How to Use It: Just like canola oil, this oil should be avoided.

        

Oil: Extra-Virgin Olive Oil

Smoke Point (max value): 375°F/190°C

Fatty Acid Profile (approx. %): 78% monounsaturated, 8% polyunsaturated, 14% saturated

Health Components: Rich in monounsaturated fatty acids, mostly oleic and oleocanthal, which help protect against inflammation, a key driver of heart disease.

How to Use It: Use for baking, oven cooking, or light stir-frying, as well as for salad dressings, dips, and in its raw form.

        

Oil: Coconut Oil

Smoke Point (max value): 350°F/175°C

Fatty Acid Profile (approx. %): 2% monounsaturated, 6% polyunsaturated, 87% saturated

Health Components: Rich in MCTs, caprylic acid, lauric acid, and capric acid, which help to burn fat, build muscle, and fight bacteria and fungus like candida.

How to Use It: Use for baking, sautéing, soup, and, of course, AutophaTea.

        

Oil: Sesame Oil

Smoke Point (max value): 350°F/175°C

Fatty Acid Profile (approx. %): 45% monounsaturated, 42% polyunsaturated, 13% saturated

Health Components: Contains a wide range of polyunsaturated fatty acids, including sesamol and sesamin, which promote heart health. In addition, contains an organic compound called phytate, which has been directly linked to a reduction in the risk of developing cancer.

How to Use It: Use for baking, oven cooking, and stir-frying.

        

Oil: Walnut Oil

Smoke Point (max value): 320°F/160°C

Fatty Acid Profile (approx. %): 23% monounsaturated, 63% polyunsaturated, 9% saturated

Health Components: Consumption of walnut oil has been shown to lower total cholesterol as well as LDL (“bad”) cholesterol and improve the ratio of LDL to HDL (“good”) cholesterol.

How to Use It: Despite the high smoke point, this oil is also high in polyunsaturated acids, making it susceptible to oxidation. For this reason, it is best to use walnut oil in its raw form.

Sowing the Seeds of Youth: Soaking, Sprouting, and Fermenting

Nature does a brilliant job of packaging a plant’s next generation into a tiny, easily transportable seed, filled with all the nutrients it needs to start growing. These nutrients can benefit you, too, helping you look and feel younger. But when ingested, seeds can be selfish, keeping their nutrients intact rather than releasing the healthy actives that help promote autophagy. Not to worry—you can get seeds to share. The solution? Soaking, sprouting, and fermenting.

Soaking softens the tough, outer part of the seed and acts as a predigestion step, making our digestive tract work less to extract the beneficial fats, proteins, and nutrients from the nut or seed.

Here is a basic recipe to follow when soaking most varieties of nuts and seeds (almonds, walnuts, pecans, pumpkin seeds, hazelnuts, sunflower seeds, etc.): In a large bowl or mason jar, dissolve 1 tablespoon sea salt in 3 cups filtered water. Rinse and drain 2 cups nuts, add them to the bowl or jar, and cover with a clean cloth. Place in a warm spot for at least 6 hours or up to overnight (softer nuts like cashews, macadamia nuts, and pine nuts may require less soaking time). Drain and rinse with fresh water. Use immediately, or store in the fridge in an airtight container and use within one week. If you’re storing the nuts or seeds in the fridge, rinse them with fresh water every other day. You can also dehydrate soaked nuts and seeds in a dehydrator or 150°F oven for at least 12 hours, until crispy, then store them in an airtight container at room temperature.

Sprouting is like an extreme version of soaking, in which grains, nuts, seeds, or beans are allowed to germinate and eventually sprout, producing roots, a stem, and pale, underdeveloped leaves. This boosts the enzyme content, allowing for better absorption of the seeds’ powerful nutrients. For example, broccoli sprouts can contain between ten and one hundred times more autophagy-activating sulforaphane than mature broccoli! Start to finish, the sprouting process takes about one week, but will vary depending on what you are sprouting. You’ll need a sprouting lid with holes for air circulation (you can buy one online for less than $10 or make your own). Following is a recipe for growing broccoli sprouts, but it can be adapted to anything you are sprouting.

To sprout broccoli seeds, place 2 tablespoons broccoli seeds (be sure to buy broccoli sprouting seeds) in a wide-mouth quart-size mason jar. Cover with a few inches of filtered water and cap with a sprouting lid. Set aside in a warm, dark place for at least 8 hours or up to overnight. Drain the liquid and rinse the seeds well. Return the seeds to the jar, cover with the lid, and set aside in a warm, dark place. Continue to rinse and drain three or four times a day. You will start to see sprouts in 3 to 4 days. Once the sprouts are about 1 inch long and have yellow leaves, you can move the jar into a sunny spot. Continue to rinse and drain them three or four times a day until the leaves are dark green. The sprouts are now ready to eat. Store in the refrigerator in a plastic bag lined with paper towels for 5 to 7 days.

Fermenting foods may be one of the best ways you can boost autophagy to beef up your glow. The microflora that live in fermented and pre- and probiotic foods create a protective lining in your intestines. They increase antibodies, helping to strengthen your immune system. And they regulate appetite and reduce sugar and refined-carb cravings. Fermenting vegetables is also a great way to preserve them for a longer period of time. This gives you the option to make a large batch of a fermented food and have a ready-to-eat dose of microflora at your disposal. Culinary traditions include fermenting a wide variety of foods, among them grains, to make porridge and breads; milk, to make yogurts and cheeses; and all sorts of vegetables, to make dishes like kimchi and sauerkraut.

To make a basic fermented sauerkraut, shred 1 head cabbage using a food processor fitted with the shredding plate or by hand with a sharp knife. Put the cabbage in a large bowl and add 1 tablespoon sea salt. Use a large wooden spoon to pound the cabbage to release its juices, about 10 minutes. The cabbage should release quite a bit of liquid. Place the cabbage and any liquid in a sterilized wide-mouth mason jar and press down firmly until the liquid rises above the cabbage. The cabbage needs to be submerged in the liquid for the anaerobic process of fermentation to occur and to prevent the growth of mold. If you need to, add filtered water and place a clean rock on top of the cabbage to act as a weight and keep the cabbage submerged. Cover tightly and set aside at room temperature for 3 days. Transfer to the fridge; eat the sauerkraut immediately or continue to let it ferment in the fridge for up to 1 month.

Enhance Your Flavor: Herbs and Spices

As taste enhancers, herbs and spices can transform foods that might otherwise be considered boring or bland into something delicious and delectable. And even more important, these little additions can have a great influence on autophagy activation. Many culinary herbs and spices contain antioxidant, antimicrobial, anti-inflammatory, and anticarcinogenic compounds, boosting your overall health and well-being.

I try to add autophagy-activating herbs and spices to every meal. Here are some of my favorites, which I use in many of the Glow15 recipes starting.

Cinnamon: It is believed that cinnamon plays a role in lowering blood sugar and LDL cholesterol in people with type 2 diabetes. Try sprinkling it on fruits and veggies—from apples to sweet potatoes—and even on lentils. This powerful spice really perks up side dishes. I also use cinnamon in my youth-boosting AutophaTea.

Turmeric: You may remember this one from my Powerphenol nutritional supplements. It contains an active component called curcumin that has been shown to reduce inflammation. Try turmeric in soups, stews, and curries.

Garlic: Chances are, you have garlic in your kitchen in some form or another. Studies show that just two fresh cloves a week provide anticancer benefits, but powdered, minced, and granulated garlic also provide excellent flavor. You can make your garlic even more potent by letting it sit for about 10 minutes after chopping, as this allows its active compounds to further develop. Use it in everything from eggs to tuna salad to baked fish.

Oregano: This powerful herb is loaded with antioxidants. It is even believed to help ward off food poisoning, as it can keep harmful bacteria found on food from growing and spreading. Try adding 1 ½ teaspoons to salad dressings, leafy greens, or soups for added flavor.

Rosemary: As you now know, grilling at high temps can produce harmful free radicals that may cause cancer. But a study at Kansas State University found that marinating meat in a rosemary mixture can rev up your resistance. Add 1 tablespoon rosemary to your favorite marinade.

While these are my top five for boosting cellular cleanup, there are countless herbs and spices for you to choose. Just keep in mind the following: Fresh is best, and organic is always preferable. I’m not telling you to grow your own—although you can, even just on a windowsill!—but do your best to choose fresh, organic herbs in the produce section of your local supermarket. If you do use dried herbs, try mashing them a bit between your fingers to release their essential oils. While dried herbs and spices will keep indefinitely, it’s best to restock them at least once a year, as they lose potency over time.

The Proof Is in the Pudding

You now have the tools you need to activate your autophagy, lose weight, rejuvenate your skin, and elevate your life. In the next chapter, I lay out a sample fifteen-day plan designed to maximize your results. Get ready to prove to yourself that you deserve to be your first priority. Be bold, and know you can radiate beauty, health, and strength from the inside out.