Epigenetic Nutrition — Video Series

Introduction + 15 episodes · About 47 minutes

Watch the Series

Begin with the introduction, then watch in order or choose a topic below. Select an episode title to open its video.

Use the video player’s captions control for English captions. Each video plays once and stops at the end.

Companion to Episode 14

Seven-Day Meal Example

Illustrative adaptation of the book, not a calculated daily intake. Adjust quantities and add food or snacks as needed. Substitute for allergies, preferences, and medical requirements.

Preparation and substitutions

• Repeat ingredients across meals; vary herbs, vegetables, and preparation rather than buying a new set of foods every day.
• Use beans or lentils as alternatives within the lunch bowls. Use fish, tofu, or tempeh according to preference and suitability; portions are not nutritionally interchangeable gram for gram.
• For make-ahead foods, divide into shallow containers and refrigerate within two hours, or within one hour above 90°F. Keep refrigerated at 40°F or below. Use refrigerated leftovers within 3–4 days or freeze for later. Reheat leftovers to 165°F. Follow any stricter product-specific instructions. USDA guidance
• The plan requires neither fiber powders nor extracts. It also does not require raw sprouts, a low-calorie day, or a fixed fasting window.

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