Hardwired for health: Our body's natural defense systems. Angiogenesis ; Regeneration ; Microbiome ; DNA protection ; Immunity

Eat to beat disease: The evidence for food as medicine. Starve your disease, feed your health ; (Re)generate your health ; Feed your inner ecosystem ; Direct your genetic fate ; Activate your immune command center

Plan, choose, and act: Putting food to work. The 5 x 5 x 5 framework: eating to beat disease ; Rethinking the kitchen ; Exceptional foods ; Sample meal guide and recipes ; Food doses

Epilogue: A note on the science

Appendix A: 5 x 5 x 5 daily worksheet

Appendix B: Assess your risks.