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AN AUTHORITATIVE PRESENTATION-BASED ON 30 YEARS oF DIRECT STUDY UNDER THE LEGENDARY YoGA TEACHER KRISHNAMACHARYA

Complete Srivatsa Ramaswami

"This may be the most comprehensive and challenging asana guide to be published in
decades-perhaps ever. ... For committed yogis, this is as good as it gets."
-Phil Catalfo, Yoga Journal


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 Copyright©   
 2005 by Srivatsa Ramaswami 

Praise for
"Srivatsa Ramaswami's book is nothing less than a treasure for yoga students at
every level of ability. Its informative introduction to practice, combined with
clear descriptions of literally hundreds of yoga postures, have brought
Krishnamacharya's vision of asana teaching to life. Each pose is skillfully embed􀅒
ded within a classical family of movements-a vinyasa sequence-and these are
illustrated by well􀅓chosen photographs. Equally valuable, the text grounds each
reader in the fundamental idea of vinyasa-the integration of movement,
breath, and mindfulness that is so vital to a rewarding yoga practice. Aided by
its simple and agreeable style of writing, this book will undoubtedly become a
standard reference for those seeking to understand the spirit of yoga. "
-ROLF SoviK, PsvD., Spiritual Director, Himalayan International Institute,
coauthor of Yoga: Mastering the Basics

"This book is a precious contribution to yoga; ancient knowledge brought forth
by Professor T. Krishnamacharya and faithfully presented to us by his dear stu􀅔
dent Ramaswami. You can place these vital principles into the yoga that you
already know and love to make your practice powerful, safe, and efficient. This
is the full spectrum of yoga from the "teacher of our teachers. " With no agenda
except to accurately represent yoga, Ramaswami duplicates his teacher's
knowledge gathered over thirty·three years of private lessons with him. Study
this book. It is straight from the source. "
-MARK WHITWELL, author of Yoga of the Heart

"The Complete Book of Vinyasa Yoga is truly comprehensive as it incorporates
proper breathing guidance coordinated with an incredible variety of yoga
vinyasas. Techniques for stretching and strengthening the thoracic muscles
associated with breathing and increasing the length of inhale and exhale makes
this book useful even in therapeutic settings. In teaching yoga to cancer
patients at the USC (University of Southern California) cancer hospital, breath
awareness and control (pranayama) is the most important ingredient for
decreasing pain. Additionally, bandhas are essential for restoring strength to
the inner core of pelvic muscles in prostate cancer patients. Ramaswami has
included all. This book supplies me with a complete array of tools to help my students. "
-VIVIAN RICHMAN, yoga therapist, USC/ Norris Cancer Center

"Beautiful. Masterful. Complete. The full spectrum of Krishnamacharya's asana
teaching methods. Instructions are clear, concise, accurate, fully illustrated,
and given in exquisite detail. Here for the first time are all eleven sequences
including the Visesha (special) sequences and a chapter on the proper way to
end a practice. Ardent students and serious teachers of the yoga of
Krishnamacharya will rejoice. "
-DAVID H URWITZ, yoga instructor
....

Introduction
WHAT IS VINYASA KRAMA YOGA?
VINYASA KRAMA YOGA is an ancient practice of physical and spiritual
development. It is a systematic method to study, practice, teach, and
adapt yoga. This vinyasa krama (movement and sequence methodology)
approach to yogasana (yoga posture) practice is unique in all of yoga. By integrating
the functions of mind, body, and breath in the same time fra me, a practitioner
will experience the real joy of yoga practice. Each of the important postures
(asanas) is practiced with many elaborate vinyasas (variations and movements).
Each variation is linked to the next one by a succession of specific transitional
movements, synchronized with the breath. The mind closely follows
the slow, smooth, deliberate ttjjayi yogic breathing; and the yoking of mind and
body takes place with the breath acting as the harness.
....


Table of Contents

Acknowledgments xi
Preface xiii
Introduction xvii
1 ON YouR FEET YoGASANAS 1
2 ASYMMETRIC SEATED VINYASA SEQUENCE 35
3 SEATED POSTERIOR STRETCH SEQUENCE 71
4 ON ONE LEG YOGASANAS 87
5 THE SUPINE SEQUENCE 101
6 THE Bow PosE SEQUENCE 137
7 THE TRIANGLE POSE SEQUENCE 147
8 THE INVERTED POSTURE SEQUENCE 161
9 MEDITATIVE PosE SEQUENCE 176
10 THE LoTus PosE SEQUENCE 189
11 VISESHA VINYASA KRAMAS 213
12 THE WINDING DowN PROCEDURE 246
Glossary 257
Index of Poses and Sequences 261

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The Complete Book of Vinyasa Yoga, Complete Srivatsa Ramaswami
....
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Over 1000 Natural Remedies to Prevent and Cure Common Ailments

C. Norman Shealy

Strowger, Jenny Sullivan, Bethany Sword, Lauren Sword, Sheila Sword, Gav Tuffnell, Mary Watson, Derek Watts, Louise Williams, Robert Williams


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 2012 by HarperCollinsPublishers 

CONTRIBUTORS
C. NORMAN SHEALY MD, PHD is the founder of the American Holistic Medicine
Association and a world-renowned neurosurgeon. He is the director of the Shealy Institute in
Springfield, Missouri—a center for comprehensive health care and pain and stress management. He
has written many books, including Miracles Do Happen and The Self-Healing Workbook, and has
also acted as consultant editor on The Complete Family Guide to Alternative Medicine.
KAREN SULLIVAN is the author of many books on alternative health and nutrition,
including In a Nutshell: Vitamins and Minerals. She has also acted as general editor on The Complete
Illustrated Guide to Natural Home Remedies and lectures widely on women’s health and general
health issues.
SHEILA LAVERY writes widely on healthcare for several magazines and newspapers. Her
work, which often focuses on children’s health issues, has also been included in various
encyclopedias of alternative health. She specializes in herbalism and aromatherapy, and she is the
author of In a Nutshell: Aromatherapy.
EVE ROGANS began studying Traditional Chinese Medicine in 1981 and has undergone
clinical training in China. She is the author of In a Nutshell: Chinese Medicine, and she works in a
private practice where she specializes in pediatric acupuncture.
NON SHAW is a professional herbalist. She teaches herbalism, massage, and Bach Flower
Remedies and has written the herbalism and Bach Flower Remedy sections in a range of health
reference books. She writes for several health and women’s magazines and is co-founder of a
publication for independent herb users.
MARY CLARK has been a practitioner of healing and esoteric arts for over 20 years. She has
studied Ayurveda, nutrition, herbalism, aromatherapy, and stress management and is trained in
astrology and consulting the I Ching, with a focus on medical diagnosis. She uniquely combines
approaches in her work for various corporations including Forbes, Sony, and Barnes & Noble.
PIPPA DUNCAN is former editor of one of the U.K.’s leading health magazines and now
works for a variety of monthly publications, specializing in children’s health. She has contributed to
several reference books on family healthcare, including The Complete Family Guide to Alternative
Medicine.
....

Introduction
THE INCREASED USE OF NATURAL medicines and remedies
over the past decade has prompted one of the most exciting
developments in healthcare in our time. Many of the tenets of
modern medicine have been challenged, and the crisis that
conventional healthcare is now facing is the result of its own
philosophy. The main premise of conventional medicine is that curing
disease will lead to good health. This ignores the fundamental concept
that pathology is individual to the sufferer, and that prevention is
ultimately more important than treatment for the population at large.
This idea is borne out by the fact that modern medicine is simply not as efficient
or effective as we have been led to believe; indeed, evidence suggests that it may
cause and create more fatal diseases than it cures, and despite the huge sums of
money invested, the populations of the U.K., Australia, the U.S., and most of
Europe do not live as long or as healthily as people from other cultures, where
healthcare investment is substantially lower.

Adverse drug reactions and side-effects are one of the 10 most common
reasons for hospitalization in the U.S. The information provided to doctors and
physicians throughout the course of their careers is largely funded by the
pharmaceutical industry, which earns billions each year from sales of
prescription and over-the-counter medicines. As a result, we, in the West, have
been encouraged to adopt a “pill-popping” approach to health—taking an
average of 26.5 million pills per hour. Sleeping tablets, analgesics (painkillers),
antihistamines, sedatives, and antidepressants rank among the top 20 drugs
prescribed by physicians, and more than 52 million aspirin or acetaminophen
tablets are taken each day in the U.S.

Perhaps the most alarming result of this over-dependence upon drugs is the
fact that we have stopped taking responsibility for our own health. When we
have a headache, we take a painkiller; when we have a cold, we might take an
antihistamine. We suppress the symptoms of health conditions because we want
to feel better; we no longer accept the logic that pain or discomfort is a message
from our body that something is wrong. We have become used to the idea that
someone or something else can deal with our health problems. By taking a pill or
conventional medicine in some form, we do experience a relief from symptoms,
but what is important to remember is that the cause of the pain or illness
remains. By treating the symptoms, or suppressing them, we are doing nothing
to treat the root cause. Eczema sufferers apply ointments and creams to the
surface of the skin; they may take anti-inflammatories or antihistamines to ease
the itching, but the cause of the eczema is still there and the body’s reaction has
been masked by drugs. They have not been cured. Their illness has merely been
controlled. Recently, this trend has begun to change. Scares about the sideeffects
and long-term effects of immunization, abuse of painkillers,
antihistamines, and antibiotics have proved that conventional medicine, despite
its many miracles, has been overused and we have become far too dependent on
it. Many of us are no longer happy to accept the risks of prescription drugs, and
are realizing that there are natural, healthy alternatives. With the increased
interest in diet, emotional health and well-being, and exercise, we are becoming
more in tune with our bodies and are choosing to listen to the messages they
give. Even more importantly, we are taking steps to prevent illness rather than
simply treat it when it does arise, and for this reason we are willing to try natural
substances that not only treat health conditions, at cause level, but work with the
body to keep it well. Natural remedies are more likely to make you feel better,
more vital, and more alert; they have fewer side-effects and because they work
actively to prevent illness, they are, perhaps, the answer to the healthcare crisis
that has been spiraling out of control.

Our understanding of how different cultures approach healthcare is
blossoming. Figures show that many common Western illnesses, such as eczema,
asthma, and digestive problems simply do not exist to the same degree in other
countries. We have a greater understanding of how disease can be prevented and
cured using herbs, oils, homeopathic remedies, food, vitamins and nutritional
supplements, and other substances that encourage our bodies to work at their
optimum level.
The sale of natural products has increased hugely. Our approach to our health
is changing dramatically, and this increased interest is being fed by a broad range
of products from around the world that are now available in our local stores. Our
growing understanding of holistic treatment has encouraged us to examine the
healing practices of cultures from around the world, and from each we can
gather invaluable information about diet, lifestyle, illness, health, and wellbeing.
The modern clinical emphasis on separating different aspects of our
physical, mental, and spiritual health has resulted in a dehumanizing of
medicine. By treating the whole person, holistic therapies can restore the proper
balance and promote a sense of complete well-being, inside and out.
This book concentrates on the remedies that form the basis of eight
international therapeutic disciplines: homeopathy, aromatherapy, Chinese herbal
medicine, herbalism, Ayurveda, flower essences, folk or traditional medicine
(also called home remedies), and nutrition. These remedies can be used to
encourage and enhance good health and to treat and prevent illnesses, both
chronic and acute. Many of these remedies are derived from plants, which have a
wide variety of therapeutic uses; indeed, up to 140 conventional drugs in use
today are based on plants and herbs.

A large number of these remedies have been in use for thousands of years, and
it was the practice of herbalism and other disciplines that made it possible for so
many of our conventional drugs to be created. However, pharmaceutical
companies isolate and often synthesize the active ingredient of a plant or herb,
and many practitioners believe that this causes side-effects and other problems
that do not occur when the substance is taken in its whole, natural form.
Isolating the active ingredients of plants produces powerful and often toxic
drugs, while medical herbalism offers a gentler, safer, and less disruptive effect,
allowing the body to undertake its own natural healing process.
There are over 1000 remedies outlined in this book, many of which you can
grow or purchase from a reputable health store. Others will be items from your
larder—everyday goods with healing and therapeutic properties that may
surprise you. Each of the remedy sources has a data file of features, cautions,
and other useful information, and there are often recipes for practical
applications. Each of the main eight disciplines is also introduced, which helps
you to understand how, for instance, the use of something like cinnamon or
ginseng differs between Western and Chinese herbalism, and between folk
medicine and Ayurveda. You’ll learn how a rose aromatherapy oil is different
from a rose flower essence, how vitamin C and healthy bacteria can encourage
good health, and how belladonna, a poisonous substance, can be taken in tiny
dilutions to relieve fevers and other problems. You’ll discover natural
alternatives to caffeine and sleeping pills, laxatives, and antacids, in remedies
that strengthen your mind and body, lift your mood, calm your nerves, and
enhance your resistance to infection and illness.

Around 200 common ailments are also discussed in detail, with practical
examples of how you can use the remedies from around the world to cure or
prevent them. We are on the brink of an exciting new era in healthcare, and with
the benefit of these remedies, presented in easy-to-follow files, grouped by the
discipline in which they are most often used, you and your family can
experiment with safe substitutes to conventional medicines by following the
comprehensive instructions. These remedies are the medicine of the future, and
this is the essential guide for anyone who wants to take responsibility for their
own health. By using only a few of these remedies, you can live longer and with
a better quality of life. These are the secrets of good health from around the
world; experiment with care and you’ll be amazed at the results.
KAREN SULLIVAN, London
....


Table of Contents
Introduction
How to Use This Book
PART 1 THERAPIES & HEALING REMEDY SOURCES
An Introduction to Ayurveda
AYURVEDIC REMEDY SOURCES
An Introduction to Chinese Herbal Medicine
CHINESE HERBAL REMEDY SOURCES
An Introduction to Traditional Home and Folk Remedies
TRADITIONAL HOME AND FOLK REMEDY SOURCES
An Introduction to Herbalism
HERBAL REMEDY SOURCES
An Introduction to Aromatherapy
ESSENTIAL OILS
An Introduction to Homeopathy
HOMEOPATHIC REMEDIES
An Introduction to Flower Remedies
FLOWER ESSENCES
An Introduction to Vitamins and Minerals
VITAMINS, MINERALS, AND OTHER ESSENTIAL NUTRIENTS
PART 2 TREATING COMMON AILMENTS
Disorders of the Mind and Emotions
Disorders of the Brain and Nerves
Skin and Hair Problems
Eye Problems
Ear Problems
Nasal Problems
Dental Problems
Mouth and Throat Problems
Lung and Respiratory Disorders
Heart, Blood, and Circulatory Disorders
Disorders of the Digestive System
Disorders of the Urinary System
Disorders of the Reproductive System: Female
Disorders of the Reproductive System: Male
Disorders of the Endocrine System
Disorders of the Immune System
Disorders of the Musculoskeletal System
Common Childhood Ailments
First Aid
Index


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....
Editor in Chief: C. Norman Shealy
General Editor: Karen Sullivan
Cataloging-in-Publication data for this book is
available from the Library of Congress.
First published in 1998 by HarperCollinsPublishers
First Da Capo Press edition 2012

Published by Da Capo Press
A Member of the Perseus Books Group

Bach, Bach Flower Remedies, Bach Flower Essences, Rescue, and Rescue Remedies are all
registered trademarks of Bach Flower Remedies Limited.

The Scientifically Proven Way to Restore Your Gut Health and Achieve Permanent Weight Loss

by Raphael Kellman. MD

1. Weight loss—Popular works. 2. Metabolism—Popular works. 3. Human body—Microbiology


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 Copyright©   
 2014 by Raphael Kellman

RESOURCES
Betaine
Now, www.nowfoods.com. Their Betaine HCl is a very reliable source of
hydrochloric acid.
Standard Process, www.standardprocess.com. Their product, Zypan, is a
powerful combination of hydrochloric acid and digestive enzymes.
Thorne, www.thorne.com. Their Betaine HCl is a good source of
hydrochloric acid for replacing stomach acid.
Enzymes
Integrative Therapeutics, www.integrativetherapeutics.com. Their product,
Similase, soothes the gut and replaces needed enzymes.
Now, www.nowfoods.com. They make a very good product called Super
Enzymes, which contain all the enzymes you need.
Microbiome Diet, www.raphaelkellman.com. My own brand of digestive
enzymes, Replace, contains a very broad spectrum of powerful enzymes.
Orthomolecular, www.orthomolecular.com. Their product, Digestzymes,
contains a good, broad spectrum of digestive enzymes.
Fermented Foods
Bubbies, www.bubbies.com. Sauerkraut, kosher dill relish.
Bao Fermented Food and Drink, www.baofoodanddrink.com. Fermented and probiotic foods.
Immunotrion, www.immunotrition.com. Organic cultured vegetables of many types.
Pickle Planet, www.pickleplanet.com. Lacto-fermented foods.
Sunja’s, www.sunjaskimchi.com. Kimchee of all types, from mild to spicy.
Wild Brine, www.wildbrine.com. All types of fermented foods.
Wise Choice Market, www.wisechoicemarket.com. Fermented foods.
GlutenFree Foods
Against the Grain Gourmet, www.againstthegraingourmet.com
Bob’s Red Mill, www.bobsredmill.com
Gluten Freeda Foods, www.glutenfreedafoods.com
Udi’s GlutenFree, www.udisglutenfree.com
Grass-Fed Organic Meat, Poultry, and Eggs
Applegate Farms, www.applegatefarms.com
Organic Valley, www.organicvalley.com
Grow and Behold, www.growandbehold.com. For kosher as well as organic,
free-range, and humanely treated animals.
Horizon Organic, www.horizonorganic.com
Pete and Gerry’s Organic Eggs, www.peteandgerrys.com
Stonyfield Farm, www.stonyfield.com
Gut-Healing Products
Designs for Health, www.designsforhealth.com. Their product, GI Revive, is
a powerful gut-healing compound that contains glutamine and gamma-oryzanol,
which stimulates tissue repair, supports the synthesis of growth hormone, and
may reduce body fat. I use this product frequently.
Metagenics, www.metagenics.com. Their product, Glutagenics, contains a
high dose of glutamine, which helps heal gut walls.
Microbiome Diet, www.raphaelkellman.com. My own product, Repair,
includes a wide range of nutrients to help heal the gut wall.
OrthoMolecular, www.orthomolecular.com. Their product, Inflammacore,
contains glutamine and other healing compounds to repair the gut wall.
Organic Healthy Foods
EarthBound Farms, www.earthboundfarms.com
Diamond Organics, www.diamondorganics.com
Green for Good, www.greenforgood.com
Organic Planet, www.orgfood.com
Shop Natural, www.shopnatural.com
Small Planet Foods, www.cfarm.com
Prebiotics
Ecological Formulas, www.ecologicalformulas.com. Their product, Cal-Mag
Butyrate, is the one I prescribe to my patients.
Jarrow, www.jarrow.com. A source of inulin with FOS
(fructooligosaccharides) for extra prebiotic support.
Klaire Labs, www.klairelabs.com. Their product, Biotagen, is a powerful
combination of inulin and arabinogalactans that I often recommend to my own patients.
Standard Process, www.standardprocess.com
Xymogen, www.xymogen.com. Their product, ProBioMax Plus DF, is a
powerful combination of arabinogalactans and probiotics that I often recommend to my own patients.
Probiotics
Organic3.com, www.organic3.com. A good source for Lactobacillus gasseri,
which has been shown in studies to help with weight loss, as well as other
probiotics. This company sells a probiotic powder that includes this vital bacteria.
Orthomolecular, www.orthomolecular.com. An excellent source for probiotics.
Microbiome Diet, www.raphaelkellman.com. My own personal line of probiotics.
Supersmart.Com, www.supersmart.com. A good source for Lactobacillus
gasseri, which has been shown in studies to help with weight loss, as well as
other probiotics. This company sells Lactobacillus gasseri as a separate capsule
that you can take with your other probiotics.
Xymogen, www.xymogen.com. An excellent source for probiotics.
Products to Remove Unhealthy Bacteria
Designs for Health, www.designsforhealth.com. Their product, GI MicrobeX,
is a powerful combination of herbs that will help balance your gut bacteria.
Metagenics, www.metagenics.com. Their product, Candibactin AR, will help
eliminate unhealthy bacteria from your intestinal tract.
Microbiome Diet, www.raphaelkellman.com. My product, Remove, can be
used as part of the Four Rs process. It contains a number of herbs that have a
wide variety of antibacterial effects.
Protein Powder
Designs for Health, www.designsforhealth.com. This company’s Pea Protein
is a very reliable source of healthy protein.
Orthomolecular, www.orthomolecular.com. Core Restore is a protein powder
I frequently recommend to my patients. It contains a potato-derived protein that
seems to inhibit appetite.
Swedish Bitters
Standard Process, www.standardprocess.com. Their product, Digest, contains
milk thistle, for liver support; dandelion root, a prebiotic; gentian; tangerine; and
Swedish Bitters to stimulate the production of stomach acid.
Weight Loss Supplements
Douglas Labs, www.douglaslabs.com. Many of my patients have had good
results with their product Metabolic Lean.
Life Extension, www.lifeextension.com. I often prescribe their Antiadipocyte
Formula to my patients.
Xango, www.xango.com. Their Favao is an effective product.

ACKNOWLEDGMENTS
I WANT TO THANK MY AGENT, JANIS VALLELY, FOR HER
HEARTFELT CARING FOR me and the Microbiome project. It was her keen
ability to sense new and life-changing ideas that opened the gates for the
publication of this book. Her belief in a down-to-earth, visceral approach to
communication helped transform my approach to the writing of this book and to
writing in general.
I also want to thank Rachel Kranz, without whom this book would never
have come to fruition. Her great writing ability is only surpassed by her uncanny
ability to be able to so swiftly download my ideas and so masterfully encapsulate
them into words that shine. It is such a great privilege to work together with her
on this project and others to come, for she shares my passion to see deeper,
beyond the surface and the status quo, where the dots begin to come together and
a new reality emerges.
I want to thank my marketing team leader Dee Dee DeBartlo. She not only
quickly grasped the diverse ideas and messages of this book and my philosophy
of healing in general and put it into simple words but also so quickly grasped the
feeling and soul from where these ideas come. Working together, she and her
associate, Jillian Sanders, make an insightful, knowledgeable, and powerful team.

I want to thank the brilliant art and website team leader Alexej Steinhardt of
Roundhex and his wonderful studio manager, Tina Rath. As soon as I met them I
just knew that they “get it.”

I am so grateful to Renee Sedliar and the publishing team at Da Capo Press
for publishing The Microbiome Diet. Renee had the foresight to realize that the
microbiome diet represents a critical development in the chain of diet books and
in health generally. Her critical edits brought the book to a new level. I also want
to thank Amber Morris, my project editor at Da Capo, for so capably steering
this book through all the twists and turns of production, and copy editor
Josephine Mariea for her fine editing job. Thanks as well to Kate Burke, the
associate director of publicity at Da Capo, whose efforts helped bring my book
into the public eye. It is a pleasure to work with all of you, and I hope we will
work together on many more books to come.

I want to thank Carole Clark, the chef who worked so hard on this project.
She was so flexible and accommodating—a true team player. Carole made the
microbiome diet approach to eating and cooking accessible to everyone. As you
will see (and taste), she produced one masterpiece after another.
I can’t thank enough my beloved teacher of blessed memory, Rabbi
Brandwein. He taught me the great wisdom of Kabbalah that truly informs and
directs the natural world, and I have come to learn that the knowledge of true
Kabbalah also gives me a bird’s-eye view of science. Just as Newton’s Laws
were influenced by this deep wisdom, my entire approach to medicine and
healing and many of the ideas of this book emerge out of the fabric of the
Kabbalistic worldview.

I want to thank my great friend Eliyahu Alfasi, who was also a student of
Rabbi Brandwein and who has now become my teacher. He and I spent many
hours discussing topics of this book, and he helped me articulate critical ideas.
Who is better suited to be my teacher than the most knowledgeable person in the
world on the Kabbalistic teachings of the greatest Kabbalist, Rabbi Ashlag, a
man who truly lives by these lofty ideas? Who is more suited to be my teacher
than someone who is also fluent in the great ideas of so many of the
philosophers with whom Rabbi Ashlag was in dialogue? Thank you, Eliyahu.
Finally, I want to thank my beautiful wife, Chasya, who gave me the space
and time to write this book. I want to express my deep gratitude to her for being
the person I am not—someone who can oversee and manage big projects and
keep me on track. Janis and Rachel, I am sure, are deeply thankful to her as well!
Chasya all too often did double work in the house and with our children when I
was so busy writing this book. Our life is one together, and therefore, she, in my
mind, is the coauthor of this book.


Table of Contents
PART I. THE MYSTERIOUS MICROBIOME
Chapter 1: The World Within Your Gut
Chapter 2: Your Fat Is Not Your Fault
PART II. THE FOUR Rs: HEAL YOUR GUT FOR HEALTHY WEIGHT
LOSS
Chapter 3: Remove
Chapter 4: Replace
Chapter 5: Reinoculate
Chapter 6: Repair
PART III. THE METABOLIC BOOST: SUPPORT YOUR MICROBIOME
TO RESET YOUR METABOLISM
Chapter 7: Stress Can Make You Fat
Chapter 8: Stress-Free Eating Can Help You Lose Weight
Chapter 9: Creating the Metabolism of a Thin Person
PART IV. THE LIFETIME TUNE-UP: LOSE WEIGHT AND KEEP IT OFF
FOR LIFE
Chapter 10: Toward a Healthy Future
PART V. PUTTING THE MICROBIOME DIET INTO ACTION
Chapter 11: Your Microbiome Superfoods
Chapter 12: Phase 1: Your Four Rs Meal Plan
Chapter 13: Phase 2: Your Metabolic Boost Meal Plan
Chapter 14: Phase 3: Your Lifetime Tune-Up to Maintain Healthy Weight
for Life
Chapter 15: Your Pantry List, Shopping Lists, and Time-Saving Strategies
Chapter 16: Recipes
Metric Conversions
Acknowledgments
Resources
Notes
Index


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