In this comprehensive guide to nutrition and wellness, the author shares their evidence-based philosophy on how to achieve a healthy and balanced lifestyle. The book covers a wide range of topics, from popular diets and eating plans to the impact of stress on diet and appetite. Each chapter is packed with practical strategies and actionable tips to help readers make informed choices about their nutrition and health.
The book begins with an introduction to the author's background and expertise in the field of nutrition. They emphasize the importance of eating real food, moving daily, and living a healthy and happy life.
Readers will find detailed information about popular diets and eating plans, including flexible and rigid dieting, vegetarian, pescatarian, intermittent fasting, low-carb, Halal, Kosher, and more. The author also introduces EC Synkowski's 800 Gram Challenge, macro counting, and the Whole30 program.
Understanding the concept of calories and their sources, the relationship between metabolism, muscle, and exercise is also explored. The book dives into the science of energy systems and the Set Point Theory, shedding light on why we eat, hunger, appetite, and the impact of sleep and stress on our diet.
Practical strategies to reduce stress, practice self-compassion, and create environments for success are highlighted, providing readers with tools to achieve their nutrition goals. The importance of finding "food spots," successful grocery shopping, and creating a conducive workplace environment is also covered.
The book then delves into the nutritional aspects of our diet, breaking down macronutrients like carbohydrates, fats, and proteins. The roles and sourcing of proteins, ideal carbohydrate intake, the importance of fiber, and understanding fats are explained in detail.
Readers gain insights into the impact of alcohol on nutrition and the significance of proper hydration. Micronutrients, including vitamins, minerals, phytonutrients, myconutrients, and zoonutrients, are explored, emphasizing their importance in a well-balanced diet.
The final chapters focus on how we eat, encouraging readers to savor the joys of nourishment through mindful eating and embracing Hara Hachi Bu, the practice of eating until 80% full. The book emphasizes the importance of enjoying food without shame and cultivating a healthy relationship with food.
Lastly, the book ties it all together with the GSPA model, guiding readers on how to approach how they eat, why they eat, and what they eat. By following this model and adopting the author's evidence-based nutrition philosophy, readers can empower themselves to lead a healthier and more fulfilling life.
