Overall, this book is written by an author that is an expert in functional medicine and is a somewhat holistic approach to health.

The three big goals that he puts forward as good medicine include resilience, function, and synergy. Resilience is essentially the energy store that someone has and once it's depleted, you're more vulnerable. Function is looking at health to illness as a spectrum that it's not just black and white and Synergy means that as good things happen with your health that leads to other good things and vice versa. He proposes a circle of health with six rings; how to eat, how to sleep, how to move, how to protect, how to unwind, and how to connect.

The first circle, eating. Discussion of going gluten-free is discussed. Either a cold turkey or weaning and re-evaluating after a couple weeks of gluten-free how well you feel. The goal is to decrease the inflammatory effect inside your bowel that some people are susceptible to with gluten. If it is not sufficient also add beans as something to avoid. Lactans basically are proteins that are found in many foods. So, a food-elimination diet might be necessary. Processed foods are designed with getting you addicted in mind. Look at labels as even organic stone ground corn chips are likely made with inflammatory seed oils. There are healthy oils, but these would come from the farm rather than the factory. This author recommends avoiding more than four grams of sugar per serving. Focus on getting in a rhythm of eating times with healthy meals as this will reduce the junk food urges. When you have a trigger such as boredom, fatigue or loneliness be aware of this and how it triggers your desire for junk food and insert a pause such as going for a walk or doing something different.

Become aware of why you want the things you crave. Understand where your food comes from and stick mainly to whole foods.

There's a chapter on bone broth that the author supports using as a nutrient-rich base for cooking or by itself. Regarding dairy, the author suggests non-pasteurized grass-fed cows as the best dairy to get from a safe facility. Using a non-dairy alternative such as almond milk. Look for ones that are non-GMO organic and unsweetened

And also avoid those with carrageenan which is a thickener that can trigger GI inflammation. There's a recipe for making your own nut milk at home the recipe makes only four cups of milk for one cup of nuts.

A Salt expert Dr D Nick who wrote ?The Salt Fix? Suggests that salt has become demonized because of its prevalence in processed food but overall is not a negative part of our diet.

He does recommend sea salt over table salt, but table salt still has iodine sodium, and chloride which are beneficial at 8 to 10 grams per day. Pink Himalayan salt is considered the purest unrefined salt but is also more expensive than regular sea salt which may have contaminants from the ocean.

When cutting up broccoli or other items such as asparagus, use the fibrous stalks by slicing them into discs or slender strips and putting them in a steamer, or eat them raw with a healthy dipping sauce.

He recommends prepping produce and storing it in baggies with a paper towel to absorb the moisture. When these items are pre-prepared, they are more likely to be used.

He recommends making a roasting pan of brussel sprouts and cauliflower or broccoli with olive oil and salt. And a separate roasting pan with sweet potatoes, beets, or squash. And using these for food for the week. Instead of pasta, use zucchini, squash, or potato to make similar strands.

You can also consider replacing pasta with kelp noodles and rice with cauliflower. The meal hack for fast food that he recommends is using broth with whatever frozen or fresh vegetables, whisking in one egg, and a dash of tamari for flavor.

Frozen vegetables are recommended. And eating different colored vegetables. Do not think of granola bars or energy bars as healthy.

You can use jerky as a replacement for granola bars. But look for 100% grass-fed meat, free of any sugars or additives like MSG.

The author mentions cauliflower as basically the replacement for starch. Whether it be potatoes, pasta, or rice. He has a recipe for making cauliflower rice. The author mentions cauliflower as being on the Clean 15 list.

In other words, organic is not as important. He mentions cacao or the basis of chocolate as being something that can be enjoyed while eating healthy.

Look for mineral ingredients with sugar if present being listed at the end of the ingredient list. His recommended brands include; madeCassie.com, raakachocolate.com, yofchocolate.com. He gives a nice list of eating mindfully and snacking mindfully.

Organizing a fridge and pantry is important for good eating habits. He recommends that proteins like chicken and egg be on the lower shelf. On the middle shelf be nut milk, chopped fruit, root vegetables, and brown rice or quinoa. The top shelf should be pickled things like sauerkraut and pickles, yogurt, and hummus. Doors should have sugar-free ketchup and mustard, flax oil, healthy salad dressing such as homemade probiotics, ginger and turmeric, and soy paste. Use the vegetable drawers for green apples and soon-to-be ripe vegetables such as things that were on sale and use the left for salad and cooking greens and things like broccoli and cauliflower. Freezers should have frozen fish. If you especially like ice cream, buy coconut ice cream, no sugar-added fruit pops. Pre-made beans and soups can also be in the freezer. When you shop, try not to buy bottled drinks of any kind.

Consider buying in bulk and buying a CSA. Make time to plot out your meals for the week, perhaps on Sunday. When you go out to eat, pay attention to what you order.

The author's suggestions are as follows; for Mexican, order fajitas or a double salad with grilled chicken or shrimp and avocado. Don't order things that have tortillas. 

When going to Japanese, don't buy fried tempura, but go for sushi rolls. If you go to a steakhouse, order side dishes for the bulk of your meal. Pass on anything fried, cheesy, or breaded, including onion rings. Overall, Italian should be avoided due to all the carbs. But if you do go, try to get grilled or roasted fish with a salad. If going out for burgers and pizza, which should be avoided, wrap the burger in lettuce or no bun. For pizza, order the large salad and just have one piece, if any. Vietnamese tends to be better as far as carbs than Chinese. Spring rolls and papaya salad, as well as pho, are good choices. Avoid delis unless they have non-processed meats.

The author believes that seed oils are more toxic than trans fats and are pervasive enough that he calls them the new sugar. His recommendation is to make your own salad dressing as bottled salad dressings tend to have a lot of seed oil. Know your smoke point for the oils that you cook as an oil that turns to smoke starts to produce damaging byproducts. He mentions using the Indian grass-fed ghee as butter without milk proteins. He mentions storing oils in a dark place and trying to use them within three months. He recommends getting something with no oil in it if you go out to eat. He highly recommends extra virgin olive oil but check that it is under 18 months old. He also mentions avocado oil and unlike other authors suggests that coconut and palm oil are okay as well. The red-light oils that he says to avoid include canola and general vegetable oil that has GMO soybeans, margarine and spreads, corn oil, safflower oil, sunflower oil, and peanut oil. He mentions that peanut oil tends to have inflammatory fatty acids and lectins. He recommends largest meal is lunch due to circadian rhythm and body temperature.

He mentions the right and wrong way to do juicing with the wrong way causing spiked blood sugars and a rush of fructose without fiber. He warns to use juicing as a supplement to a vegetable-rich diet not as a substitution. He believes that drinking green juice often paves the way for upgrading your diet as it rewires your eating habits and taste patterns.

He recommends starting with mild celery cucumber juice with lemon and ginger and progressing to darker vegetables like chard and kale, and then in phase 3 of juicing adding things like cilantro for detox, collard greens for anti-cancer properties, and wheatgrass for blood boosting. For spices, he mentions using turmeric, ginger, or garlic as anti-inflammatories, cayenne pepper for immune system stimulation, vanilla extract or beans to decrease the need for sugar, cinnamon for stabilizing blood sugar, tarragon to add rich flavoring to chicken, sesame for protein and magnesium.

For keto, he recommends the primal fat burner book that was reviewed in a separate vlog review. For carbs, he mentions that different people can tolerate different amounts of carbs even healthy carbs. And folks that tend to be sleep deprived or stressed can likely not process multi-grains, bananas, and beans as well as those foods in other people. He recommends frozen or fresh low-sugar berries only 2 or 3 times a week, going light on alcohol, and paying attention to starchy foods as starchy foods are processed differently based on your exercise level and sleep.

The author has a large section on better sleep. He mentioned 70% of Americans get insufficient sleep and that exercising should not be a priority over sleep. He goes over the Melatonin that helps you wind down and how it is related to the level of brightness during the day compared to the level of light as you go to sleep. Melatonin is secreted throughout the night and then stops in the morning.

Stages of sleep are reviewed including the deeper sleep, in which growth hormone is released and delta waves are seen in the brain. He recommends winding back your bedtime by 10 minutes per night until you're adequately rested. Exposing self to bright light during the day and getting outside helps sleep in full spectrum light, even the artificial ones indoors can be helpful. He recommends having an electronic sundown that is two hours before bedtime, just like not eating two hours before bedtime, don't use electronics as these emit sun-simulating light. If having much trouble sleeping, he recommends trying a blue blocker sunglass during nightly routine, including brushing teeth until all lights are off. Look for all lights in the bedroom and cover them.

Another recommended way to reset sleep is to go camping for a week without any digital. The stars and natural light changes will help reset circadian rhythms. To better control digital he recommends having Wi-Fi on a timer, having an accountability partner, and not eating too late or drinking.

Interestingly, he mentions tequila does not cause sedation. He recommends tart cherry juice as a natural source of melatonin. If there are fearful or resentful thoughts near bedtime, this will affect sleep and he recommends using gratitude practice to counteract this. Have a practice that occurs within the time between your busy day and sleep. It could be taking a bath, having an herbal tea, listening to music, yoga or simply doing some breath work and letting things go.

There is a large section on just move, recommending different ways to avoid a sedentary lifestyle, including some specific recommendations for things to do during the day. There was a recommendation for having a weighted vest in a ball chair or ergonomic chair for sitting or a sit-stand type desk.

Recommends getting up every 45 minutes for the last 15 minutes. For workouts, he recommends the HIIT method or high-intensity interval training, such as sprinting or rowing for 10 to 20 seconds at the highest intensity possible, followed by a three-minute break or slow down and repeating that seven times. He claims the single best lifting exercise is the deadlift from ground to knee level using proper technique. He warns against treadmill running which can cause bad habits with the way that you run. He recommends a fascia roller, especially for people who sit a lot during the day. Basically, you lay it on the floor and roll with your back to it. The author mentions glycophosphate related to Monsanto. Roundup is widely used and affects all areas of the food chain, but is not measured by the government despite the WHO classifying the primary ingredient glycerophosphate as a probable carcinogen. He recommends using a water filter at home and goes through the different types.

In regards to the skin, he mentions not using harsh soaps or drying alcohols that affect the protective barrier of our skin and that sunlight is good for us as far as the immune system and vitamin D. He mentions the sun friend wristband to monitor and warns to cover up before the sun exposure is excessive. He mentions optimal hydroxy vitamin D level is actually more in the 50 to 80 nanogram range rather than 20 to 30. In the house, he recommends removing toxic cleaning products such as air fresheners due to carcinogenic compounds that are hazardous to health. Even if they say natural, avoid fabric softeners or dryer sheets and use a little vinegar in the rinse cycle instead. He recommends using parchment paper instead of plastic food wrap as plastic food wrap has endocrine-disruptive compounds. He also recommends using glass storage containers such as mason jars instead of plastic food containers. Also recommends using hemp, vinyl, PVA, or glass shower doors instead of normal PVC-containing shower curtains. For cooking, avoid nonstick cookware and use either ceramic coated if you need a nonstick cooking surface. Baking soda is recommended as a safe cleaner that can be used in drains, in clothes washing, as a scrubbing agent or scouring powder, and in refrigerator deodorizer.

In the next chapter, he mentions the benefit of walking barefoot in the way we feel. For home hygiene products he recommends paying attention to the toxic nature of things we put on our body and looking for toxin-free alternatives. He mentions looking at labels and avoiding sodium lauryl sulfate or any of the petrochemicals like polypropylene glycol or other glycols or alcohols. He mentions turning off Wi-Fi, routers, and cell phones at night to decrease electromagnetic fields that may affect us. He has a recipe for growing your own sprouts and recommends starting with an easy-to-source brassica. You can make your own sprout or buy the easy sprout for less than $15. Store sprouts with a paper towel to reduce spoilage. He mentions supplements but agrees with other authors that high-quality food, exercise, sleep, and stress reduction are much more important than supplements. Probiotics and CoQ10 to help with the gut and aging are recommended. If taking fish oil, get a supplement that is tested for mercury and is a reputable brand that is cold-processed. For gut health, he recommends probiotics as well as fermented foods, glutamine supplements, omega-3s, and bone broth. Fiber is critical.

In the last chapter, he talks about unwinding as part of health and becoming more organized will be helpful. He mentions different breathing techniques, decreasing digital, using sounds such as Jonathan Goldman's albums, and frequencies, participating in a drum circle, or listening to nature sounds. He mentions mindfulness and practicing meditation and being consistent. He mentions learning how to rest rather than filling our days. Similar to having the recommendation to have margin in your life. He talks about the benefits of massage and having a creative hobby like knitting a scarf or coloring books, origami, or similar types of crafts. Try to incorporate laughter into your day through a podcast or other comedy that stimulates laughter. He mentions yoga as well as letting go as being healthy.

And lastly having pets, going outside, gathering with others to have simple meals, random acts of kindness, being a host, touching others such as with a dance class, massage, or hugging, having a ritual with friends, continuing to learn by reading, studying language, teaching yourself new skills, writing a journal, or free writing. And make sure you spend time and have the margin to invest in friendships. He gives an 11-step recommendation for making new friends, including avoiding small talk, saying yes to invites, following up, and being a very good listener. Trying to find a shared interest will help bond you with others. Spend time being grateful and find your tribe of people that you get along with. Volunteer to help others and pursue purpose but don't chase bliss. Create a margin for fun as even an hour of fun can do more for your well-being than many wellness interventions. Focus on experiences rather than things as science indicates that happiness is more correlated with real-life experience than material possessions. And lastly, he recommends singing.