The Microgreens Method: A 90-Day System for Cellular Health You Can Actually Measure

by Andrew Neves

You've been playing nutritional roulette.

Most health books tell you what to believe. This one teaches you how to know.

Your body runs one of two inflammatory patterns: overactive inflammatory signaling (the "Too Much" pattern) or underactive cellular defense (the "Not Enough" pattern). Different microgreen varieties target different pathways. Broccoli microgreens and sunflower microgreens are not interchangeable. Knowing which pattern you're running changes everything about what to buy and what to track.

Over ninety days, you'll run a structured self-experiment using the PACT Framework (Pinpoint, Acquire, Consume, Track): identifying your inflammatory pattern, matching specific compounds to your physiology, and tracking outcomes in ways memory cannot distort. You'll learn to distinguish real change from placebo, noise, or coincidence.

By day ninety, you won't just know whether microgreens worked for you. You'll have a framework for evaluating any future health decision. No gadgets. No gurus. No guesswork.

Based on 77+ peer-reviewed studies and three years of personal protocol testing, The Microgreens Method occupies the space between growing guides and anti-inflammatory cookbooks. It's a precision nutrition system for people who want evidence, not promises.

This isn't a protocol to follow forever. It's a skill you keep.

163 pages, Kindle Edition

Published March 3, 2026

About the author

I used to think microgreens were fancy garnish. The kind of thing restaurants put on a plate so they can charge you four extra dollars.

Then I got curious. Started growing them on my kitchen counter in 2017. Started reading the research. And what I found changed how I think about food, inflammation, and what "eating healthy" actually means when you bother to measure it.

I'm the founder of Microgreens World, which has become one of the largest microgreens resources online. I also co-founded JPure Farms and serve as Chief Scientist at Ennead Health. I hold an MSc and a CPHC certification, and I've spent 25+ years in health education. I'm a cancer survivor.

My latest book, The Microgreens Method, is probably the most personal thing I've written. It grew from a frustration: most nutrition advice says "eat more of this" without telling you which varieties, why they matter for your specific biology, or how to know if any of it is working. So I built a 90-day system to answer those questions for myself. Then I wrote it down.

I've published eight books on microgreens. Some are recipe collections. Some are growing guides. This one is different.

I live in Atlanta with strong opinions about broccoli microgreens and a growing collection of pH meters.