Self Defence

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Brought to you by Penguin.

We are surrounded by big claims for how to enhance our immunity. But the one thing the science is clear on is that everyone's immune system is entirely unique. So how do we tell the myths from the facts? And is there anything we can actually do to benefit our immune health?

World-leading immunologist Daniel M. Davis has the answers in this truly authoritative and highly accessible, myth-busting guide to the effects of stress, age, exercise, weight, nutrition, sleep and mental health on our immune health. His book equips the reader to spot the bogus claims made for diets and supplements and make informed choices about everything from nutrition and exercise regimes to cancer therapies and the vaccines of the future.

Above all Davis urges us to be wary of one-size-fits-all 'cures' and punctures some key misunderstandings. We learn how exercise, for example, has all sorts of different, even opposing, short- and long-term effects on our immune health. And while our gut microbes are vitally important, it's unlikely that yoghurt drinks are the answer. Nor will orange juice prevent that cold.

But much is now known and genuine opportunities do now exist to enhance our immune health. Self Defence is the indispensable guide to navigating these opportunities as well as some astonishing possibilities for the future.

© Daniel M Davis 2025 (P) Penguin Audio 2025

Critics Review

The immune system holds the key to modern diseases and this great book from a world expert offers practical tips and dispels many myths on how best to enhance it
TIM SPECTOR, author of Food For Life and co-founder of ZOE
Dan Davis is a world class scientist and one of the best science communicators of his generation. From the role of tobacco scientists in promoting stress to why astronauts take antihistamines, Self Defence will answer every question you have about your immune system and many more. It is deeply absorbing, wise and beautifully written. Packed with astounding science, compelling stories and ideas, it will change the way you think about your body and live your life
CHRIS VAN TULLEKEN, author of Ultra-Processed People
Utterly absorbing. Nearly every paragraph brings a revelation
BILL BRYSON, author of The Body
Expertly cutting through all the myths, marketing hype and simple slogans, this is the best book on immune health I have ever read
ALICE ROBERTS, author of Crypt
A beautifully written overview of our immune system. But perhaps even more importantly, this book is an instruction manual which guides the reader through the blizzard of popular science and pseudoscience that obscures discussions about our health
BRIAN COX, world-renowned physicist
Professor Davis unravels one of the most complex and vital elements of human biology: our immune system. Disentangling the science of immunity and addressing the key questions we all want answered, this book is a masterclass in science communication and essential reading for anybody who wants to understand their health
RUSSELL FOSTER, author of Life Time
A fascinating guide to the immune system, cutting through the myths with clear, evidence-based science. Daniel M. Davis empowers readers to make informed choices about their health in a world of so much misinformation
RHIANNON LAMBERT, author of The Science of Nutrition and co-host of The Wellbeing Scoop
Admirably clear, readable and reliable. Davis writes with infectious enthusiasm about the beauty and complexity of human immunity
GAVIN FRANCIS, author of Recovery
An engaging and thorough look at the factors affecting our immune health. If you’ve ever been tempted to take steps to ‘boost your immunity’, read this first!
SARAH GILBERT, author of Vaxxers
The ultimate self-help book - genuinely one of the most worthwhile books I've ever read. Davis is a captivating and authoritative guide, addressing many seemingly simple questions about our immune health, from vitamins to vaccines, from stress to the microbiome. We learn how to learn about the only thing in the universe that’s arguably more complex than the human brain
NICK LANE, author of Transformer

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