Chapter 1. Your Genes Depend on Good Nutrition
Genes do not function in isolation — they need nutrients for activation, repair, and regulation.
Proteins, fats, vitamins, and minerals determine which genes are turned on and which remain «silent». A deficiency of folate, B12, zinc, magnesium, or antioxidants can lead to improper gene expression and mutations.
The author emphasizes: food is not just energy but «information» for the genetic code, and the quality of this information determines cellular health and longevity.
Chapter 2. DNA Damage, Aging, and Disease
DNA damage underlies aging and chronic disease. It arises from free radicals, toxins, radiation, and a lack of antioxidants.
When the DNA repair system is overloaded, cells begin to malfunction, leading to inflammation, collagen loss, cancer, and neurodegenerative disorders.
Vitamins C and E, selenium, zinc, coenzyme Q10, and methyl donors help protect and repair DNA, thereby slowing aging and reducing disease risk.
Chapter 3. Conflicts between Ancient Genes and Modern Foods
Our genes evolved in hunter-gatherer conditions, where diets consisted of whole foods rich in fiber, protein, and healthy fats.
Modern diets high in sugar, refined flour, and trans fats create a «genetic conflict»: ancient metabolic mechanisms are not adapted to such foods. This leads to obesity, diabetes, inflammation, and cardiovascular disease.
The author suggests returning to natural foods — vegetables, nuts, fish, eggs, and minimal processed products — to align diet with genetics.
Chapter 4. Nutrients That Enhance Energy and Prevent DNA Damage
Cellular health relies on the energy produced by mitochondria. With insufficient nutrients, mitochondria malfunction, causing free radical leakage and DNA damage.
The author highlights key nutrients: coenzyme Q10, acetyl-L-carnitine, alpha-lipoic acid, magnesium, B vitamins, and nicotinamide (a form of niacin). They boost ATP production, reduce oxidative stress, and protect genetic material from premature wear.
Chapter 5. Nutrients That Make and Repair DNA
DNA synthesis and repair require methyl donors — folic acid, vitamins B12 and B6, choline, and betaine. They participate in methylation, which regulates gene activity and prevents mutations.
Zinc, iron, and magnesium enable the enzymes responsible for DNA replication. The author stresses that balancing these nutrients determines how effectively the body renews cells and resists aging and disease.
Chapter 6. Nutrients That Protect DNA from Damage
Antioxidants are the primary defense against oxidative DNA damage. Vitamin C neutralizes free radicals, vitamin E protects cell membranes, and selenium activates enzymes that restore DNA.
Flavonoids, lycopene, lutein, resveratrol, and coenzyme Q10 add an extra barrier against inflammation and toxins.
The combined action of these substances maintains the integrity of the genetic code, lowers mutation risk, and helps slow cellular aging.
Chapter 7. Dietary Guidelines for Feeding Your Genes Right
The author formulates principles for «feeding your genes right.» The central idea is to eat as close to natural foods as possible: fresh vegetables, fish, nuts, eggs, berries, olive oil, and minimal processed products.
Protein should come from quality sources; carbohydrates mainly from vegetables and a small amount of whole grains; fats should be predominantly omega-3 and monounsaturated.
Avoid sugar, refined oils, trans fats, and chemical additives.
This diet lowers inflammation, stabilizes glucose, and activates longevity genes.
Chapter 8. Recipes, Menu Plans, and Guidelines for Eating Out
This chapter provides ready-made meal plans and recipes aligned with a «gene-friendly» diet. The author offers practical ways to build daily menus that balance proteins, fats, and carbohydrates to support energy and mitochondrial function.
It includes recommendations for different meal types and tips for restaurant choices — favor fresh ingredients, healthy fats, and simple cooking methods without excessive processing. The aim is to make everyday eating a tool for DNA protection and repair.
Chapter 9. Stress, Genes, and Nutrition
Chronic stress directly affects gene expression, activating inflammatory genes and accelerating aging. Cortisol and free radicals rise, damaging DNA and weakening immunity.
Nutrition can buffer these effects: magnesium, B vitamins, omega-3 fatty acids, and adaptogenic herbs (ginseng, rhodiola, ashwagandha) help stabilize the stress response.
Restoring sleep, regular physical activity, and antioxidant-rich foods reduce genetic strain and enhance protection.
Chapter 10. Nutritional Recommendations for Specific Diseases, A to Z
The final chapter systematizes nutrient strategies for various diseases — from arthritis and diabetes to cardiovascular and neurodegenerative disorders. For each group, it lists vitamins, minerals, and food compounds that support DNA repair and healthy gene expression.
The author emphasizes that most chronic conditions stem from unbalanced diets and genetic damage; therefore, targeted nutrition can not only prevent but also partially «switch off» disease mechanisms.
