“The way you eat now determines whether you’re going to spend the latter half of your life healthy or sick.”

About the Author

Andreas Michalsen, MD, PhD, is a German physician and researcher specializing in naturopathy and integrative medicine.

He is a professor of clinical naturopathy at Charité University Hospital in Berlin and the chief physician at the Immanuel Hospital, which focuses on natural healing approaches. His work integrates modern scientific research with traditional natural medicine practices, such as fasting, plant-based nutrition, and mind-body therapies.

Chapter 1: The Basic Principles of Naturopathy

Key Ideas

• The stimulus-response principle: Health is boosted through natural stimuli like cold therapy, fasting, or hydrotherapy.
• Unlike conventional medicine, which eliminates disease from the outside, naturopathy activates the body’s self-healing ability.
• The concept of hormesis: Small amounts of stressors (heat, cold, fasting) strengthen the body.

Actionable Takeaways:

• Use small stressors (cold water, heat therapy, fasting) to build resilience.
• Sunlight in moderation boosts vitamin D and protects against diseases.

“Naturopathy does not fight illness—it strengthens the body to fight illness itself.”

Chapter 2: Therapies of Antiquity Rediscovered

Key Ideas

• Leeches, cupping, and bloodletting are some of the oldest known naturopathic therapies and were used in ancient Babylon, Egypt, India, and China.
• Cupping can improve circulation and pain relief, especially for muscle and nerve conditions.
• Bloodletting (or blood donation) can be beneficial for high blood pressure and iron overload.

Chapter 3: Hydrotherapy

Key Ideas

• Hydrotherapy (water-based treatments) has been used for centuries to boost immunity, improve circulation, and reduce stress.
• Cold water exposure triggers a hormetic response, strengthening the body’s ability to adapt to stress.
• Research on public bathhouses in Japan revealed that hot water exposure improves vascular health and stress levels.

Actionable Takeaways

• Alternating hot and cold water (e.g., showers, baths, compresses) boosts circulation and immunity.
• Daily cold exposure (e.g., cold showers or Kneipp foot baths) can increase resilience and reduce inflammation.

“A cold bath in the morning is like coffee for the circulatory system—it wakes you up and strengthens the body.”

Chapter 4: Fasting

Key Ideas

• Fasting activates the body’s self-healing process
• Autophagy, a process where cells recycle damaged components, is triggered by fasting.
• Intermittent fasting (16:8 method) may be more beneficial than constant calorie restriction.
• Fasting improves hormonal balance, reducing insulin, T3 (thyroid hormone), and IGF-1
• Fasting reduces inflammation at the molecular level—each meal triggers a minor inflammatory response, while fasting halts this process.

Actionable Takeaways

• Try intermittent fasting (16:8 method)—fast for 16 hours, eat within an 8-hour window.
• Gradually break a fast with light foods like broth, fruits, or steamed vegetables—not heavy meals.

“Not eating is the most powerful intervention for many diseases—more effective than any pill.”

Chapter 5: Food as Medicine

Key Ideas

• 50-70% of chronic diseases are linked to poor nutrition, yet medicine largely ignores dietary therapy.
• Ultra-processed foods, sugar, and animal fats are the primary culprits in modern disease.
• Blue Zones research shows that long-living populations (e.g. in Okinawa and Sardinia) consume plant-based diets with minimal meat
• Insulin spikes from refined carbohydrates lead to hunger cycles and fat accumulation.

Actionable Takeaways

• Minimize ultra-processed foods—eat whole, unprocessed meals.
• Limit to 2 meals per day—reduce insulin spikes and metabolic stress.
• Follow a Blue Zones-inspired diet—focus on vegetables, nuts, seeds, legumes, and whole grains.
• Limit animal protein consumption—especially processed meats and dairy.

“The healthiest populations in the world don’t obsess over macronutrients—they eat real food.”

Chapter 6: Stagnation is Cause for Illness – The Importance of Exercise

Key Ideas

• Physical activity is one of the most powerful healing tools, reducing the risk of cardiovascular diseases, depression, and cancer.
• Regular movement strengthens bones, muscles, immune function, and mental health.
• Studies have shown that people who make long visits to green spaces have lower rates of depression and high blood pressure.

Actionable Takeaways

• Exercise doesn’t have to be intense—daily walking, stretching, and resistance training is enough.
• Use every opportunity you get to walk a few steps.
• Nature exposure enhances mental and physical health, reducing depression and blood pressure.
• Avoid prolonged sitting—even light activity throughout the day improves metabolic health.

“Every step counts—small daily movements add up to significant health benefits.”