Table of Contents
Introduction 7
Eat
Compose the Perfect Plate 23
Practice Sugar Self-Deffense 26
Make Friends With Fat 30
How to Go Gluten-Free 34
Resist The Irresistible: Processed Foods 38
Know Your Sources 40
Doctor Up Your Broth 43
Dairy Do of Dairy Don't? 46
Don't sweat About Salt 51
Make Cooking Idiot Proof 52
Give Your Gut Some Love 54
Eat the Stalks and Stems 57
Get Your Veg to 70% 58
Become a Real-Food Snacker 60
Let Them eat Cauliflower 62
Become a Cacao Connoisseup 64
Practice Eating Mindfully 66
Master the Nourishing Smoothie 67
Organize Your Fridge and Pantry 71
Stock Your Shelves(without Stressing Out) 73
Hack the Menu 74
Get Your Oil Changed 76
Eat in Rhythm 79
Juice Smart Go Green 80
Use Spice As Daily Medicine 82
Become a Fat-Burner 84
Customize Your Carbs: Discover If "Healthy" Carbs are Helping or Hurting You 85
Eat dinner Earlier and Breakfast Later Intermittent Fasting 88
Detect Your Food Sensitivities 90
Win Food Freedom A Doctor's Manifesto 92
Sleep
Why Better Sleep Matters, Or 12 Reasons to Prioritize Sleep Tonight 97
Reset Your Body Clock 98
Sync Yourself with the Sun 101
Restore Your Ancestral Connection to Dark 102
Close Your Eyes, Clean Your Brain 104
Star Rx 106
De-Digitize Your Night 107
Secrets of Successful Sleepers 108
How to Get Ready for Bed 110
Beat the No-Sleep Blues 112
Explore the New Frontiers (then go to Sleep) 114
Move
Find the Movement that moves you 119
Just Move (As Much as you can) 120
Get Strong 122
The Lazy loded Walk 125
Ditch the Chair (And Breakup your Body Patterns) 126
Correct the Tech in 128
Get Hip about Hit 130
Morning Mobility Drill 131
The Single Best Move The Deadlift 132
Become a Better Runner 133
Play like a Child 135
Balance the Yang with the Yin Rest and Recovery 136
Role your Fascia 137
Protect
Audit Your Meds 143
The Burden of Toxins: A Doctor's Manifesto 146
Clean Eating Cheat Sheet 147
Adopt The Precautionary Principle: Boycott GMOS 150
Get A Water Filter! 154
Protect Your Skim Ecology 155
Soak Up Some Sun 156
Become A Healthier Housekeeper 158
Lose The Shoes! 161
Green The Way You Groom And Pamper 162
OMG EMFS! 165
Think About Your Drink 167
Give Your Mitochondria What They Need 168
Grow Your Own Sprouts 170
Repair Your Gut 174
Boost Your Detox Functions Unwind 178
Unwind
Clear Your Space Clear Your Mind 183
Your Breath As A Pathway To Peace and Calm 184
Tame The Tech Beast 186
Embrace Optimism 189
Listen Up! The Healing Power Of Sound 190
Mindfulness: An Essential Tool in The Modern Human's Toolbox 192
Why Meditate? 194
Just Say No 197
Add Rest To Your Well-Being To-Do List 198
Give Yourself A Massage 200
Get Handy 202
Smile. Laugh Repeal 205
Open the Gates to Tranquility: 3 Yoga Poses to Calm and Restore 206
Let Go And Forgive 208
Play Tootsie With A Tennis Ball 209
Sexual Healing Connect 210
Connect
Love A Pet 215
Go Wild (Or At Least Get Outside!) 216
Commit Daily Random Acts of Kindness 218
Gather. Eat. Commune. 219
Touch And Be Touched 222
Return To Ritual 224
Never Stop Learning 226
Write Your Way Back To Yourself 228
Invest In Friendship 230
Count Your Blessings 232
Find Your Tribe 234
Be Of Service 236
Celebrate Small Victories 237
Pursue Purpose, But Don't Chase Buss 238
More Experiences, Fewer Things 240
Make Space For More Fun 241
Honor The Seasons 242
Sing! 244
What To Do When …
You Feel Sluggish and Want To Reboot 246
You Want To Lose Weight 246
You Are Frequently Overwhelmed and Anxious 246
You Feel Bloated and Gassy 247
You Are Always Tired 247
You Are Constipated 248
You Have Heartburn Or Acid Reflux 249
You Keep Getting Sick 249
You Have Brain Fog and Cant Think As Clearly As You'd Like 250
You Have Acne Or Other Skin Issues 250
Your Doctor Says You Have High Cholesterol 251
Acknowledgments 252
Index 253
