Book Review: Food Intelligence

Food Intelligence: The Science of How Food Both Nourishes and Harms Us by Julia Belluz
My rating: 3 of 5 stars

This is a book about the energy we get from food and how our bodies use it. The authors explore centuries of nutrition science, research findings that challenge myths, and outdated policies that still influence how we approach food. Topics include the well-known Biggest Loser study, metabolism, flex fuel, body fat, food environment, personalized nutrition, calorie gut, and more.

“Reading this book, we sincerely hope, will make you see the stuff on your dinner plate as more than stuff on your dinner plate. We hope to simultaneously ramp up your sense of awe about food and your body and decrease the chances of being swindled by influencers, while helping you to be kinder to yourselves and each other” (p. 13).

The book avoids quick fixes and fad diets. Unlike other self-help diet books, this one offers a detailed explanation of how much our environment, nutritional claims, and the vitamin and supplement industry influence us.

Some myths are debunked with well-presented, scientifically supported studies. Others fall short; for example, the argument against eating animal-based foods. It references the EAT-Lancet study, which received strong backlash after publication for incorrect references, flawed conclusions, and misleading environmental claims.

There are excellent explanations of foundational nutrition science; however, the scientific rigor may deter the average reader.

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Book Review: The 5 AM Club

The 5AM Club: Own Your Morning. Elevate Your Life. by Robin Sharma
My rating: 3 of 5 stars

It makes sense if you start your day super early and have a set routine, you'll probably feel more accomplished and less stressed. I didn't love the fictional part of the book, but overall it is worth reading and worth testing out the 20/20/20 formula.

Summary: The 5 AM Club suggests that waking up early regularly creates protected time for personal growth. Through a fictional story, the book introduces the 20/20/20 formula: 20 minutes of movement, 20 minutes of reflection, and 20 minutes of learning. Robin Sharma’s main idea is that small, consistent morning habits build up over time, boosting focus, energy, and long-term performance by decreasing reactivity and decision fatigue later in the day.

You can expand on this formula by adding nutrition habits; this helps make healthier food choices feel automatic rather than hard, leading to sustained energy, focus, and metabolic health throughout the day. For example, batch-cook roasted vegetables and soups on weekends, so healthy lunches are ready during the week. Another tip: Make your first meal of the day savory to improve blood sugar control and prevent spikes and crashes.

Advantages: Starting the day with the first hour dedicated to essential tasks makes sense before distractions set in. You feel a sense of accomplishment, which boosts your mood and reinforces a more disciplined lifestyle.

Disadvantages: Getting up at 5 am might not be feasible for everyone without affecting others. Or maybe you wake up at 5 am to handle other essential tasks, such as making and packing lunches or attending early meetings. Also, you shouldn’t shortchange yourself on sleep; waking at 5 am means being in bed by 9 pm, which isn’t always possible. Social events or sleep may have to be sacrificed in pursuit of the 5 am club.

This book is unlike most self-help books. Readers might feel impatient as the story unfolds and reveals the promised principles. The lengthy narrative may cause some sections to be skimmed.

Overall, the book is recommended for those seeking guidance on morning routines and productivity. If you can commit to this regimen or a similar one, be prepared to go to bed early, consider how it might impact those around you, and prioritize your health and well-being through the process.

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