Read a sample

1. Preface, Part One — A Personal Note to You From Mac 5
2. Preface, Part Two — The Rules 9
3. Declared Interests — Ours 14
4. How to Use This Book 16
5. Keep a Journal 21

The First Fortnight

1. The First Fortnight (Days 1–14) 25
2. Preparation Day 40
3. The Hard Fortnight 71
4. Recipes & Templates for the First Fortnight 89
5. The Seven Day Schedule 135

Month 2 — Why It Works

1. Cold Water 142
2. The Seven 144
3. Get Outside 151
4. The Weekly Rhythm 157
5. Taking Care of Your Cast Iron 164
6. What Comes Out 168
7. What You’re Not Missing 175
8. The Jar by the Stove 179
9. Reading Your Own Chart 186
10. Know Where It Came From 213
11. It’s Not Worn Out. It’s Just Out of Style. 220
12. When Latin America Took On the Food Industry 228
13. What Your Fat Has Been Holding 234
14. The Number Your Doctor Is Watching 243
15. Kidneys and Gout 253
16. What the Cancer Warning Actually Says 260
17. Starving the Thing That’s Growing 268
18. The Number Nobody Knows 282
19. Iodine Without an Ocean 286
20. The Iodine Argument 302
21. D3 and K2: Living North of 50 313
22. Micronutrients 320
23. The Cheese Question 328
24. The Comparison Table 335
25. The Risk Factor That Never Shows Up on a Lab Report 337
26. Not Everyone Gets to Be Maggie, But 344

Month 3 — Consolidation

1. How to Bring Something Back 347
2. The Ninetieth Day 351

Back Matter

1. Appendix A — The Other Names for Sugar 355
2. Appendix B — Additives and Dyes Worth Knowing 357
3. Appendix C — The Medication Watch List 360
4. Appendix D — The Restock List 363
5. Appendix E — How to Check a Claim Yourself 377
6. Appendix F — My Ship’s Log 382
7. Resources 397
8. Bibliography 400
9. Glossary 417
10. Acknowledgments 420