Table of Contents
Introduction ix
Step 1 Understand How the Wrong Foods Mess with Your Body 1
Step 2 Ditch the Excess Carbs and Starches 23
Step 3 Protect Your Microbiome 33
Step 4 Balance Your Hormones 53
Step 5 Get Moving 69
Step 6 Drop the Stress 83
Step 7 Make Time for Sleep 103
Step 8 Look at Your Medications 123
Step 9 Find the Right Supplements for You 151
Step 10 Develop Passion, Meaning, and Community 171
Your 2-Week Revitalize Program: Getting Ready by Kerry Bajaj, Health Coach 183
Revitalize: Week One 199
Revitalize: Week Two 205
Revitalize Recipes by Chef Tricia Williams 211
Your Lifelong Maintenance Program: Moving Forward by Kerry Bajaj, Health Coach 235
Maintenance: Week One 245
Maintenance: Week Two 253
Maintenance: Week Three 259
Maintenance: Week Four 265
Maintenance Recipes by Chef Tricia Williams 271
Additional Vegetarian Recipes 301
Maintenance Snack Recommendations 305
Exercises by Jim Clarry, Personal Trainer and Dr. Keren Day, Active Release Technique Provider 307
Stress Reduction Practices: Mindful Breathing and Meditation 327
A Restorative Yoga Sequence Bobby Clennell 329
Appendices
Appendix A Yoga for Strength Bobby Clennell 333
Appendix B Adrenal Support 339
Appendix C Support for Menopause 343
Appendix D Sleep Support 347
Appendix E Optimizing Your Vitamin D Levels 349
Resources 351
Endnotes 357
Index 365
Acknowledgements 377
About the Author 379