Table of Contents
Foreword: Empowering Health David Perlmutter, M.D xiii
Prologue: Dietary Genesis and Re-Genesis xvi
Introduction: Confused About What to Eat? xix
Part I Science Bites 1
Chapter 1 What's Up, Doc? 3
Chapter 2 The Five Pillars of Dietary Doom 9
Chapter 3 The Three Macronutrients: Proteins, Fats, and Carbs 23
Chapter 4 The Fat and Cholesterol War 27
Chapter 5 Banish Bad Fats 35
Chapter 6 Cherish Good Fats 43
Chapter 7 Grain Brain, Wheat Belly, and Paleo Pigs 53
Chapter 8 Sugar, Insulin, and Hunger 65
Chapter 9 Help! I'm Fat and I'm Famished: Insulin Resistance and Metabolic Syndrome 77
Chapter 10 How Scientific Is Science? 85
Chapter 11 Personalized Metabolism: The A to Z Study 97
Chapter 12 The Fat and Calorie War 103
Chapter 13 Nutrigenomics: Matching Your Genes to Your Diet 107
Chapter 14 Gut Microbes: The Metabolic Surprise of the Millennium 117
Chapter 15 Epigenetics: How the Environment Controls Our Genes 129
Chapter 16 Going Carb-Reasonable 139
Chapter 17 The SAD Truth and the PlantPlus Solution 147
Chapter 18 Checking Your Insulin Resistance: What Tests to Ask For and Why 155
Part II Lifestyle Bites 161
Chapter 19 Self-Knowledge: Your New Life as a Lab Rat 163
Chapter 20 PlantPlus Diet Heaven 171
Chapter 21 Rewiring Your Brain to Reduce Cravings and Enhance Pleasure 177
Chapter 22 Your Sleek, New PlantPlus Kitchen: Out with the Old and "Inn" with the New 193
Part III Getting Down to Business 203
Chapter 23 Reboot: What's On and Off the Menu 205
Chapter 24 Personalization: Your Own PlantPlus Lifestyle 215
Part IV Let's Eat! 229
Chapter 25 Dr. Joan's 20 Superfoods 231
Chapter 26 Eat Well for Less 249
Chapter 27 Joan and Gordon's Favorite PlantPlus Recipes 255
Chapter 28 PlantPlus Lite: A Few Changes Go a Long Way 305
Epilogue: The Cheshire Cat 309
Appendix: Medical Symptom Checklist (MSCL) 313
Conversion Charts 316
Endnotes 318
Acknowledgments 327
About the Author 331