{"id":1589,"date":"2026-09-15T21:14:47","date_gmt":"2026-09-15T21:14:47","guid":{"rendered":"https:\/\/epinutrition.org\/?page_id=1589"},"modified":"2026-09-15T21:14:47","modified_gmt":"2026-09-15T21:14:47","slug":"epigenetic-nutrition-video-series","status":"publish","type":"page","link":"https:\/\/epinutrition.org\/?page_id=1589","title":{"rendered":"Epigenetic Nutrition \u2014 Video Series"},"content":{"rendered":"<style>.en{max-width:1080px;margin:auto;color:#203b32;line-height:1.65;font-family:Arial,sans-serif}.en *{box-sizing:border-box}.en a{color:#185c42}.en .hero{display:grid;grid-template-columns:200px 1fr;gap:38px;align-items:center;background:#f4f3e9;padding:38px;border-radius:16px}.en .cover{width:100%;height:auto}.en h2{font-family:Georgia,serif;font-size:32px;line-height:1.25;margin:0 0 16px}.en h3{font-size:21px;margin:0 0 10px}.en .eyebrow{font-size:13px;letter-spacing:.12em;text-transform:uppercase;font-weight:bold}.en .actions{display:flex;gap:12px;flex-wrap:wrap;margin-top:24px}.en a.button{display:inline-block;padding:12px 22px;border:2px solid #185c42;border-radius:7px;text-decoration:none;font-weight:bold;color:#185c42;background:transparent}.en a.primary{background:#185c42;color:white}.en section{margin-top:48px;scroll-margin-top:30px}.en video{display:block;width:100%;aspect-ratio:16\/9;background:#102b26;border-radius:8px}.en .intro{max-width:780px}.en details{border:1px solid #d2dcd4;border-radius:8px;margin:12px 0;overflow:hidden}.en summary{cursor:pointer;display:flex;gap:16px;align-items:center;padding:18px;background:#f6f8f4}.en summary:focus-visible,.en a:focus-visible{outline:3px solid #c3922e;outline-offset:3px}.en .num{color:#185c42;font-size:24px;font-weight:bold;min-width:35px}.en .name{flex:1}.en .time{white-space:nowrap;font-size:14px}.en .episode-body{padding:20px}.en .note{padding:16px 20px;background:#f4f3e9;border-left:4px solid #c3922e}.en .byline{font-size:14px}.en .meal-grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(min(100%,280px),1fr));gap:16px}.en .day{padding:20px;background:#f6f8f4;border:1px solid #d2dcd4;border-radius:8px}.en .day p{margin:12px 0}.en li{margin:10px 0}@media(max-width:640px){.en .hero{grid-template-columns:1fr;padding:24px;gap:20px}.en .cover{width:150px}.en h2{font-size:28px}.en summary{padding:14px;gap:10px}.en .episode-body{padding:12px}.en .time{font-size:12px}}<\/style><div class=\"en\"><div class=\"hero\"><img decoding=\"async\" class=\"cover\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/08\/Epi-Cover-6x9-1-683x1024.png\" alt=\"Epigenetic Nutrition book cover\"><div><p class=\"eyebrow\">Read \u2022 Watch \u2022 Explore<\/p><h2>Food, the Microbiome, and Our Cells<\/h2><p>An illustrated companion to <em>Epigenetic Nutrition<\/em>. Explore how food, gut microbes, and cellular processes connect\u2014and how researchers study their relationship with colon health.<\/p><p>The journey moves from the biology to human studies, then to practical meals and everyday choices. Read at your own pace or follow the narrated video series.<\/p><p class=\"byline\">Martin J. Coyne, MD, MMI<br>Published by Epigenetixx LLC<\/p><div class=\"actions\"><a class=\"button\" href=\"https:\/\/epinutrition.org\/?page_id=318\">Read the Book<\/a><a class=\"button primary\" href=\"#watch-series\">Watch the Series<\/a><a class=\"button\" href=\"#seven-day-menu\">Seven-Day Meal Example<\/a><\/div><\/div><\/div><section id=\"watch-series\"><p class=\"eyebrow\">Introduction + 15 episodes \u00b7 About 47 minutes<\/p><h2>Watch the Series<\/h2><p>Begin with the introduction, then watch in order or choose a topic below. Select an episode title to open its video.<\/p><div class=\"intro\"><h3>Start here: Introduction \u00b7 1:31<\/h3><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-introduction-poster.jpg\" aria-label=\"Introduction\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-introduction-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-introduction-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-introduction-narrated-v1.mp4\">Open video<\/a><\/p><\/video><\/div><p class=\"note\">Use the video player\u2019s captions control for English captions. Each video plays once and stops at the end.<\/p><details id=\"episode-1\"><summary><span class=\"num\">01<\/span><span class=\"name\"><strong>The Colon: A Remarkable Environment<\/strong><\/span><span class=\"time\">2:48 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-01-poster.jpg\" aria-label=\"Episode 1: The Colon: A Remarkable Environment\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-01-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-01-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-01-narrated-v1.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=326\">Read the corresponding book chapter \u2192<\/a><\/p><\/div><\/details><details id=\"episode-2\"><summary><span class=\"num\">02<\/span><span class=\"name\"><strong>Epigenetics: How Cells Use Their Genes<\/strong><\/span><span class=\"time\">2:54 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-02-poster.jpg\" aria-label=\"Episode 2: Epigenetics: How Cells Use Their Genes\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-02-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-02-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-02-narrated-v1.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=345\">Read the corresponding book chapter \u2192<\/a><\/p><\/div><\/details><details id=\"episode-3\"><summary><span class=\"num\">03<\/span><span class=\"name\"><strong>Fiber: Feeding the Microbial Community<\/strong><\/span><span class=\"time\">3:06 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-03-poster.jpg\" aria-label=\"Episode 3: Fiber: Feeding the Microbial Community\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-03-narrated-v2.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-03-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-03-narrated-v2.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=366\">Read the corresponding book chapter \u2192<\/a><\/p><\/div><\/details><details id=\"episode-4\"><summary><span class=\"num\">04<\/span><span class=\"name\"><strong>Polyphenols: Plant Compounds Meet the Microbiome<\/strong><\/span><span class=\"time\">2:53 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-04-poster.jpg\" aria-label=\"Episode 4: Polyphenols: Plant Compounds Meet the Microbiome\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-04-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-04-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-04-narrated-v1.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=377\">Read the corresponding book chapter \u2192<\/a><\/p><\/div><\/details><details id=\"episode-5\"><summary><span class=\"num\">05<\/span><span class=\"name\"><strong>Fiber and Polyphenols: Working Together<\/strong><\/span><span class=\"time\">2:58 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-05-poster.jpg\" aria-label=\"Episode 5: Fiber and Polyphenols: Working Together\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-05-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-05-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-05-narrated-v1.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=397\">Read the corresponding book chapter \u2192<\/a><\/p><\/div><\/details><details id=\"episode-6\"><summary><span class=\"num\">06<\/span><span class=\"name\"><strong>Protein and the Balance of Fermentation<\/strong><\/span><span class=\"time\">3:16 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-06-poster.jpg\" aria-label=\"Episode 6: Protein and the Balance of Fermentation\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-06-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-06-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-06-narrated-v1.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=402\">Read related book section 1 \u2192<\/a> &nbsp;\u00b7&nbsp; <a href=\"https:\/\/epinutrition.org\/?page_id=462\">Read related book section 2 \u2192<\/a><\/p><\/div><\/details><details id=\"episode-7\"><summary><span class=\"num\">07<\/span><span class=\"name\"><strong>Dysbiosis: When the Microbial Community Changes<\/strong><\/span><span class=\"time\">2:39 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-07-poster.jpg\" aria-label=\"Episode 7: Dysbiosis: When the Microbial Community Changes\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-07-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-07-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-07-narrated-v1.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=467\">Read the corresponding book chapter \u2192<\/a><\/p><\/div><\/details><details id=\"episode-8\"><summary><span class=\"num\">08<\/span><span class=\"name\"><strong>When Cellular Metabolism Changes<\/strong><\/span><span class=\"time\">3:11 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-08-poster.jpg\" aria-label=\"Episode 8: When Cellular Metabolism Changes\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-08-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-08-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-08-narrated-v1.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=475\">Read the corresponding book chapter \u2192<\/a><\/p><\/div><\/details><details id=\"episode-9\"><summary><span class=\"num\">09<\/span><span class=\"name\"><strong>The Butyrate Paradox<\/strong><\/span><span class=\"time\">2:47 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-09-poster.jpg\" aria-label=\"Episode 9: The Butyrate Paradox\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-09-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-09-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-09-narrated-v1.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=489\">Read the corresponding book chapter \u2192<\/a><\/p><\/div><\/details><details id=\"episode-10\"><summary><span class=\"num\">10<\/span><span class=\"name\"><strong>Fiber and Cancer Risk: What Human Studies Show<\/strong><\/span><span class=\"time\">3:24 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-10-poster.jpg\" aria-label=\"Episode 10: Fiber and Cancer Risk: What Human Studies Show\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-10-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-10-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-10-narrated-v1.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=493\">Read related book section 1 \u2192<\/a> &nbsp;\u00b7&nbsp; <a href=\"https:\/\/epinutrition.org\/?page_id=502\">Read related book section 2 \u2192<\/a> &nbsp;\u00b7&nbsp; <a href=\"https:\/\/epinutrition.org\/?page_id=513\">Read related book section 3 \u2192<\/a><\/p><\/div><\/details><details id=\"episode-11\"><summary><span class=\"num\">11<\/span><span class=\"name\"><strong>Polyphenols: What Intervention Studies Tell Us<\/strong><\/span><span class=\"time\">3:07 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-11-poster.jpg\" aria-label=\"Episode 11: Polyphenols: What Intervention Studies Tell Us\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-11-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-11-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-11-narrated-v1.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=498\">Read the corresponding book chapter \u2192<\/a><\/p><\/div><\/details><details id=\"episode-12\"><summary><span class=\"num\">12<\/span><span class=\"name\"><strong>Meal Timing: Another Part of the Picture<\/strong><\/span><span class=\"time\">3:07 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-12-poster.jpg\" aria-label=\"Episode 12: Meal Timing: Another Part of the Picture\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-12-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-12-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-12-narrated-v1.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=523\">Read the corresponding book chapter \u2192<\/a><\/p><\/div><\/details><details id=\"episode-13\"><summary><span class=\"num\">13<\/span><span class=\"name\"><strong>The Epigenetic Diet: From Ideas to Meals<\/strong><\/span><span class=\"time\">2:52 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-13-poster.jpg\" aria-label=\"Episode 13: The Epigenetic Diet: From Ideas to Meals\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-13-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-13-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-13-narrated-v1.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=532\">Read the corresponding book chapter \u2192<\/a><\/p><\/div><\/details><details id=\"episode-14\"><summary><span class=\"num\">14<\/span><span class=\"name\"><strong>Putting the Plan into Practice<\/strong><\/span><span class=\"time\">3:11 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-14-poster.jpg\" aria-label=\"Episode 14: Putting the Plan into Practice\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-14-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-14-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-14-narrated-v1.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=536\">Read related book section 1 \u2192<\/a> &nbsp;\u00b7&nbsp; <a href=\"https:\/\/epinutrition.org\/?page_id=540\">Read related book section 2 \u2192<\/a><\/p><p><a href=\"#seven-day-menu\">Explore the seven-day meal example below \u2193<\/a><\/p><\/div><\/details><details id=\"episode-15\"><summary><span class=\"num\">15<\/span><span class=\"name\"><strong>A New Way of Thinking About Food<\/strong><\/span><span class=\"time\">3:12 \u25be<\/span><\/summary><div class=\"episode-body\"><video controls playsinline preload=\"none\" poster=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-15-poster.jpg\" aria-label=\"Episode 15: A New Way of Thinking About Food\"><source src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-15-narrated-v1.mp4\" type=\"video\/mp4\"><track kind=\"captions\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-15-en.vtt\" srclang=\"en\" label=\"English\"><p><a href=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/09\/epigenetic-nutrition-episode-15-narrated-v1.mp4\">Open video<\/a><\/p><\/video><p><a href=\"https:\/\/epinutrition.org\/?page_id=578\">Read the corresponding book chapter \u2192<\/a><\/p><\/div><\/details><\/section><section id=\"seven-day-menu\"><p class=\"eyebrow\">Companion to Episode 14<\/p><h2>Seven-Day Meal Example<\/h2><p>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.<\/p><div class=\"meal-grid\"><div class=\"day\"><h3>Day 1<\/h3><p><strong>Breakfast:<\/strong> Oats, berries, ground flaxseed, and plain yogurt or a suitable soy alternative<\/p><p><strong>Lunch:<\/strong> Lentil and chickpea bowl with whole grain and cooked broccoli<\/p><p><strong>Dinner:<\/strong> Fish or tempeh, potatoes, and mixed vegetables<\/p><\/div><div class=\"day\"><h3>Day 2<\/h3><p><strong>Breakfast:<\/strong> Chia pudding made with milk or fortified soy beverage, topped with berries or pomegranate<\/p><p><strong>Lunch:<\/strong> Lentils, leafy greens, vegetables, whole grain, and olive-oil dressing<\/p><p><strong>Dinner:<\/strong> Tempeh with vegetables and brown rice<\/p><\/div><div class=\"day\"><h3>Day 3<\/h3><p><strong>Breakfast:<\/strong> Oats with apple, ground flaxseed, and yogurt or soy alternative<\/p><p><strong>Lunch:<\/strong> Quinoa, chickpeas, cooked cruciferous vegetables, and seeds<\/p><p><strong>Dinner:<\/strong> Lentil and vegetable stew with whole-grain bread<\/p><\/div><div class=\"day\"><h3>Day 4<\/h3><p><strong>Breakfast:<\/strong> Oats, berries, and yogurt or soy alternative; optional unsweetened cocoa<\/p><p><strong>Lunch:<\/strong> Mixed-bean and grain salad with vegetables and herbs<\/p><p><strong>Dinner:<\/strong> Vegetable and tofu stew with whole grain; optional miso for flavor<\/p><\/div><div class=\"day\"><h3>Day 5<\/h3><p><strong>Breakfast:<\/strong> Oats with banana, seeds, and yogurt or soy alternative<\/p><p><strong>Lunch:<\/strong> Chickpea and safely chilled potato salad with vegetables<\/p><p><strong>Dinner:<\/strong> Tofu, vegetables, and a whole grain<\/p><\/div><div class=\"day\"><h3>Day 6<\/h3><p><strong>Breakfast:<\/strong> Oats, berries, and yogurt or soy alternative<\/p><p><strong>Lunch:<\/strong> Lentils and whole grain with cooked broccoli, kale, or Brussels sprouts<\/p><p><strong>Dinner:<\/strong> Fish or tofu, vegetables, and potatoes or whole grain<\/p><\/div><div class=\"day\"><h3>Day 7<\/h3><p><strong>Breakfast:<\/strong> Repeat a preferred breakfast<\/p><p><strong>Lunch:<\/strong> Bean and vegetable soup with whole-grain bread<\/p><p><strong>Dinner:<\/strong> A freshly prepared or safely stored meal combining protein, vegetables, and a grain or potato<\/p><\/div><\/div><h3 style=\"margin-top:28px\">Preparation and substitutions<\/h3><ul><li>Repeat ingredients across meals; vary herbs, vegetables, and preparation rather than buying a new set of foods every day.<\/li><li>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.<\/li><li>For make-ahead foods, divide into shallow containers and refrigerate within two hours, or within one hour above 90\u00b0F. Keep refrigerated at 40\u00b0F or below. Use refrigerated leftovers within 3\u20134 days or freeze for later. Reheat leftovers to 165\u00b0F. Follow any stricter product-specific instructions. <a href=\"https:\/\/www.fsis.usda.gov\/food-safety\/safe-food-handling-and-preparation\/food-safety-basics\/leftovers-and-food-safety\">USDA guidance<\/a><\/li><li>The plan requires neither fiber powders nor extracts. It also does not require raw sprouts, a low-calorie day, or a fixed fasting window.<\/li><\/ul><\/section><section><h2>Continue Exploring<\/h2><div class=\"actions\"><a class=\"button\" href=\"https:\/\/epinutrition.org\/?page_id=318\">Read the Book<\/a><a class=\"button\" href=\"https:\/\/epinutrition.org\/?page_id=1484\">Return to the Library<\/a><a class=\"button\" href=\"#watch-series\">Back to the Episodes \u2191<\/a><\/div><\/section><\/div>","protected":false},"excerpt":{"rendered":"<p>Read \u2022 Watch \u2022 Explore Food, the Microbiome, and Our Cells An illustrated companion to Epigenetic Nutrition. Explore how food, gut microbes, and cellular processes connect\u2014and how researchers study their relationship with colon health. The journey moves from the biology to human studies, then to practical meals and everyday choices. Read at your own pace&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"pmpro_default_level":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"class_list":["post-1589","page","type-page","status-publish","hentry","pmpro-has-access"],"brizy_media":[],"_links":{"self":[{"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/pages\/1589","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/epinutrition.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1589"}],"version-history":[{"count":1,"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/pages\/1589\/revisions"}],"predecessor-version":[{"id":1629,"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/pages\/1589\/revisions\/1629"}],"wp:attachment":[{"href":"https:\/\/epinutrition.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1589"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}