Intro -- Acknowledgments -- Table of Contents -- Introduction -- How Did I Get to Write this Book? -- How to Use This Book -- Chapter 1 -- Understanding Nutrition -- Protein -- Fats -- Monounsaturated fatty acids -- Polyunsaturated fatty acids/omega-3 (EPA and DHA) -- Polyunsaturated fats/omega-6 (GLA and AA) -- Saturated Fats -- Cholesterol -- Coconut oil -- Trans fat -- Fiber -- Soluble fiber -- Insoluble fiber -- Water -- Exercise and water -- Carbohydrates -- The Glycemic Index -- Summary -- Chapter 2 -- Where Do Those Extra Pounds Come From? -- Low-Calorie Diets Don't Work -- The Culprits -- Sugar -- White flour -- White rice -- White pasta -- White potatoes -- Sweet corn -- Leptin -- Summary -- Chapter 3 -- The Ketogenic Diet -- Forget the Calories and the Details -- Help Food Do Its Job -- Forget the Willpower -- Summary -- Chapter 4 -- Intermittent Fasting - Timing Your Meals -- How Intermittent Fasting Has Enormous Benefits for Your Brain -- Give Intermittent Fasting a Try -- Summary -- Chapter 5 -- Food Addiction -- A Medical Condition -- Trigger foods -- Fast food -- Don't worry -- Set a date and stick with it -- Get help if you need it -- Summary -- Chapter 6 -- Creating the Right Mindset -- The Power of the Mind -- Summary -- Chapter 7 -- Diabetes -- One of the World's Biggest Killers -- The Signs and Symptoms -- Excessive thirst and frequent urination -- Intense hunger -- Blurred vision -- Diagnosis and Treatment -- Stop Sugar Cravings -- Tip #1 -- Tip #2 -- Tip #3 -- Tip #4 -- Tip #5 -- Summary -- Chapter 8 -- The Brain -- Nutrition for the Mind -- Amino Acids: The Alphabet for Mind and Mood -- The Jobs of Neurotransmitters -- Tryptamine, serotonin -- Adrenaline, noradrenaline -- Dopamine -- GABA (Gamma Amino Butyric Acid) -- Acetylcholine -- Foods That Boost Your Brain Power -- Phospholipids -- Pyroglutamate -- Prostaglandins.

Vitamins and minerals -- Summary -- Chapter 9 -- Depression and Hypoglycemia -- Natural Remedy -- Sugar's Role -- The Best Foods for People with Hypoglycemia -- Dietary Supplements Recommended for Hypoglycemia -- Are You Getting Enough Fat? -- Summary -- Chapter 10 -- Address Your Stress -- How to Counter the Stress Response -- Get enough sleep -- Talk to someone -- Exercise -- Breathe -- Power posing -- Adrenal Fatigue Syndrome -- The capsule -- The cortex -- The medulla -- Summary -- Chapter 11 -- Reducing Your Risk of Heart Disease -- What is Heart Disease? -- Preventing and Reversing Heart Disease -- Exaggerated vs. real risk factors -- Lower your cholesterol -- Lower your blood pressure -- Get your essential fats -- Symptoms of a Heart Attack in Men -- Symptoms of a Heart Attack in Women -- Summary -- Chapter 12 -- Dementia and Alzheimer's -- Quality Sleep -- Homocysteine -- Vitamin C -- Summary -- Chapter 13 -- Exercise -- High-Intensity Exercise -- Human growth hormone -- Telomere shortening -- Peak Fitness -- Strength training -- Aerobic exercises -- Core exercises -- Stretching -- Summary -- Chapter 14 -- Supplements -- Multivitamin -- Multimineral -- Vitamin C -- Vitamin D -- Vitamin K -- Vitamin K1 -- Vitamin K2 -- Who needs vitamin K? -- Who should not take vitamin K? -- Amino Acids for Mind and Mood -- BCAA (branched chain amino acids) -- Summary -- Chapter 15 -- Alzheimer's and Dementia Prevention and Memory-Boosting Supplements -- B Vitamins -- Astaxanthin -- 7-Keto-DHEA -- DMAE -- Phosphatidylserine (PS) -- Carnitine -- Black Seed Oil: A True Panacea -- Chapter 16 -- Smoking -- Conclusion -- Appendix -- Recipes for the Ketogenic Diet -- Examples -- Breakfast -- Lunch -- Dinner -- Recipes -- Easy egg salad -- Meat Bagel -- Zucchini Chips with Smoked Paprika -- Zucchini Fritters -- Ricotta Meatball Recipe -- Asian Cabbage Stir-Fry.

Baked Salmon with Lemon and Butter -- Chicken Breast with Herb Butter -- Scrambled Eggs -- Mushroom Omelet -- Low-Carb Cauliflower Mash -- Broccoli and Cauliflower in Cheese -- Ground Beef with Red Peppers -- Cheeseburgers Without the Bun -- Fried Chicken Breast Pieces -- One-Pan Baked Chicken Thighs -- References -- RecommendedBooks -- About the Author.