Book Review: The Good Life

The Good Life: Lessons from the World's Longest Scientific Study of Happiness by Robert Waldinger
My rating: 4 of 5 stars

The Good Life explores a timeless question: what makes life happy and fulfilling? Drawing on more than 80 years of research from the Harvard Study of Adult Development, the authors argue that strong, meaningful relationships are the most consistent predictor of health and happiness. The book offers an engaging overview of relationships in many forms—family, friendships, coworkers, partnerships, and everyday social interactions—while also drawing on insights from philosophy, psychology, public health, and related research.

While the book is thoughtful and accessible, readers seeking a deeper explanation of the study’s design, statistical methods, or broader contributors to happiness may find the analysis somewhat limited. Even so, its central message is practical and memorable: small, intentional efforts to nurture connection can improve both our own lives and the lives of others. By the end, the book makes the importance of relationships feel not only convincing but also actionable.

I particularly enjoyed the personal stories--fascinating and really resonate emotionally with the reader. Additional notable highlights include mapping your social universe, the W.I.S.E.R. model for difficult interactions, and practical ways to strengthen your relationships.

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Book Review: The High-Protein Plate

The High-Protein Plate: 100 Satisfying Everyday Recipes by Rachael DeVaux
My rating: 4 of 5 stars

This practical, science-backed guide helps readers consistently meet their protein needs without overcomplicating their diet. Combining nutrition education with real-life application, the book explains why protein is crucial for energy, satiety, blood sugar regulation, muscle maintenance, and overall health.

In the introduction, there is a wealth of information on the power of protein, its best sources, protein amounts, pantry staples, a meal-prep guide, and a 28-day reset. The rest of the book features 100 doable high-protein recipes (breakfast, mains, snacks, dessert) along with tips, notes, and macronutrient breakdowns. This book is recommended for those interested in increasing their protein intake and seeking help with implementation via meal prep and menu planning.

There is more than meets the eye with this cookbook. The author fully explains why protein is important, then provides guidance on incorporating her recipes. The recipes are comprehensive, with information on nutrients, time, and modifications. The pictures are beautiful. Some gluten-free or grain-free ingredients may be unfamiliar to some readers.


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Book Review: The Hunger Code

The Hunger Code: Resetting Your Body's Fat Thermostat in the Age of Ultra-Processed Food by Jason Fung
My rating: 5 of 5 stars

Dr. Fung reinforces timeless dietary advice: reduce intake of ultra-processed foods, avoid constant eating, and build social connections that support healthy habits. He explores the three types of hunger—homeostatic, hedonic, and conditional—explaining their underlying causes and offering solutions to address them. Understanding these root causes can help guide effective solutions. Dr. Fung demonstrates how factors like food structure, digestion, absorption, and hormones influence weight.

In part four of the book, How to Manage Hunger, readers will find the most practical suggestions in three chapters: Making Weight Loss Automatic, Unlocking the Secrets of Success—Your Mindset and Your Habits, and Putting the Golden Rules of Weight Loss into Action.

The book is easy to understand and includes 50 tips boxed throughout the text and compiled at the end. It uses good analogies to explain concepts. Key information is highlighted in bold to catch the reader's eye.

While Dr. Fung is recognized for his fasting protocols, this isn't the focus of the book. His humor and choice of words might put off some readers.

I would recommend this book for all readers.

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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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Book Review: Diet, Drugs, and Dopamine

Diet, Drugs, and Dopamine: The New Science of Achieving a Healthy Weight by David A. Kessler
My rating: 4 of 5 stars

David A. Kessler, MD, argues that today’s food environment is engineered to overstimulate the brain’s reward pathways—particularly dopamine—making it easier to overeat and harder to stay at a healthy weight. He explains how highly processed foods, created to reach “bliss point” combinations of sugar, fat, and salt, act like addictive substances by triggering cravings and reinforcing habitual eating patterns. Dr. Kessler stresses that this isn’t about weak willpower; it’s about a biological response to foods intentionally crafted to keep us coming back for more.

The book also offers practical strategies to help readers regain control. Dr. Kessler emphasizes the importance of reducing exposure to hyperpalatable foods, establishing structured eating routines, choosing whole and minimally processed ingredients, and becoming aware of environmental cues that trigger overeating. The inclusion and detailed analysis of new weight loss drugs, along with the author’s personal experience, are very informative.

The main message is empowering—understanding how dopamine-driven reinforcement works, people can reshape their food environment and behaviors to promote healthier, more sustainable eating patterns. The book is divided into four parts: Part I: Addiction; Part II: The New Understanding of Energy and Weight; Part III: The Path to Sustainable Weight Loss; and Part IV: The Road Ahead.

The author includes quotes from sources instead of merely summarizing information. If you are considering or currently using an anti-obesity drug, you will find Dr. Kessler’s personal account of deciding, taking, and stopping a GLP-1 regimen very useful. His perspective, both as a doctor and as a patient, is very enlightening.

The text is scientifically dense and may become overwhelming for some readers. If you have no interest in learning more about GLP-1 drugs, you may end up skimming several sections.

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Book Review: The Brain at Rest

The Brain at Rest: How the Art and Science of Doing Nothing Can Improve Your Life by Dr Joseph Jebelli
My rating: 3 of 5 stars

Neuroscientist Joseph Jebelli, PhD, reveals that true productivity and well-being depend not on constant activity but on the brain’s capacity to rest. He explains how the brain operates through two main systems—the executive network, or “work mode,” which governs focus and problem-solving, and the default network, or “rest mode,” which activates during relaxation and reflection.

Drawing from research, cultural traditions, and personal experiences, Dr. Jebelli demonstrates that rest is vital for creativity, emotional balance, and resilience. Through simple yet powerful practices—like walking in nature, taking naps, exercising, and embracing moments of stillness—he shows how giving the mind time to wander can unlock deeper insights, lower stress, and restore our ability to thrive.

Allowing yourself to rest isn’t laziness; it’s essential maintenance. When you pause, you give your brain the space to process, recharge, and ultimately perform at a higher level.

Practical tips are summarized at the end of each chapter. The author shares his personal reflections, experiences, and growth to help the reader understand how to apply these concepts.

The neuroscience jargon can get a bit overwhelming, although it is thoroughly explained throughout the book. Additionally, the reader may be tempted to skim some of the author’s personal stories as they are thorough and quite detailed.

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Book Review: Animal, Vegetable, Junk

Animal, Vegetable, Junk: A History of Food, from Sustainable to Suicidal: A Food Science Nutrition History Book by Mark Bittman
My rating: 3 of 5 stars

Be prepared for a lot of history and a bleak picture of our food systems. I'd recommend everyone read this. We need change at the personal level (for your health and to support those doing good work) and at the macro level (policies, reform, and global cooperation).

Food writer and journalist Mark Bittman presents a comprehensive history of human food systems, tracing their development from foraging and farming practices to the modern industrialized food economy. He argues that the way humans grow, process, and consume food has always shaped societies, economies, and environments— and today’s food system, dominated by commercial agriculture and ultra-processed “junk” foods, has become unsustainable and harmful.

There are three parts: Part I: The Birth of Growing covers the shift from hunter-gatherer societies to the rise of agriculture, settlement patterns, and farming methods. Part II: The Twentieth Century examines technological progress, colonization, and industrial farming, emphasizing how these boosted production but also led to the exploitation of workers, animals, and ecosystems. Cash crops, monocultures, and colonial food systems prioritized profit over nourishment, laying the foundation for current injustices. Part III: Change explores resistance, the current situation, and the future path. Bittman advocates for regenerative agriculture and diversified farming, strong food policies based on sustainability and equity, and a shared responsibility for systemic reform that benefits both farmers and consumers.

If you're not interested in history or detailed accounts, you might skim through some sections. A bleak picture is painted until the last chapter, where several solutions are offered that give some hope.


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Book Review: Life Styled

LifeStyled: Your Guide to a More Organized & Intentional Life by Shira Gill
My rating: 4 of 5 stars

This is a practical guide to intentional living—making deliberate decisions and taking actions that align with your core values. The author’s background in minimalism provides a straightforward, organized way to reduce physical, digital, and mental clutter, create systems to support goals, and develop sustainable habits. She applies these tools as a framework across five key areas: health and wellness, home and environment, relationships and community, career and finance, and personal development. Specific prompts and strategies are included to help implement improvements.

The book is designed so that you can revisit individual chapters at any time to recalibrate as your values and priorities change and evolve.

The book provides incremental steps and plenty of client examples. The “try it,” “quick wins,” and “bottom line” are helpful for reflecting, taking notes, and taking action.

The Health and Wellness chapter describes how to improve your physical and mental health with simple, effective habits that deliver strong results. It highlights five health helpers: (1) identify your fuel foods; (2) eat your veggies; (3) stay hydrated; (4) get moving; and (5) prioritize sleep. It also covers nine mental health boosters that include strategies like going outdoors, trusting your feelings, practicing self-care, seeking support, and more.

The suggestions for setting up smart systems are doable. For example, make standing wellness appointments. “Be proactive, invest in your health, and book your preventive care in advance, automating repeat appointments as you are able” (p. 94). Another example is her three-step method for eating healthfully: plan ahead, stock up on fueling foods, and prep in advance so they are visible and ready to eat.

Most people will not see these concepts as new or innovative. It may be overwhelming to read it cover-to-cover and go through every prompt, tip, and actionable baby step. Instead, the author recommends identifying the major life area where you want to make strides and start there.

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Book Review: Easy Meal Prep

Easy Meal Prep: Save Time and Eat Healthy with Over 75 Recipes by Erin Romeo
My rating: 3 of 5 stars

This book is a practical, health-focused introduction to meal prepping. Author Erin Romeo presents a straightforward five-step process of planning, shopping, prepping, cooking, and storing.

Five customizable meal-prep plans—high-protein, low-carb, vegetarian, gluten-free, and dairy-free—ensure readers can eat healthily regardless of their needs. Over 75 simple recipes cover breakfasts, mains, snacks, sides, dressings, dips, and sauces. Along with menu ideas, the author offers essential pantry and tool checklists, food planning tips, container guides, storage tricks, and budget-friendly shortcuts to tackle takeout temptation.

5-Step Process
1. Get containers
2. Grocery shop
3. Clean and cut
4. Cook
5. Portion and pack

The five-step process is designed to be straightforward and adaptable, catering to the needs of individuals or families while supporting your health objectives. You don’t have to prep for an entire week; you can start with just one meal during the work week. The author provides “pro prep tips” for ultimate time saving and efficiency.

As the title indicates, this book is ideal for beginners with easy, quick-prep recipes. For readers with an established meal prep routine, the basics and step-by-step breakdowns might seem too simple or repetitive. And, while there is a good variety of recipes, they may not appeal to all preferences and tastes or may be too simple for more advanced cooks or chefs. Be sure to double-check if the recipes fit within your parameters. For example, the low-carb plan has recipes with bread, tortillas, and dates; there are no carb counts for the recipes.

While the book includes some photos for inspiration, not every recipe has a picture, which can be a downside for visual cooks who like to see what the final dish should look like.

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Book Review: Let Them

The Let Them Theory by Mel Robbins
My rating: 5 of 5 stars

This book provides a framework that encourages readers to accept what they can’t control and to focus instead on their actions, growth, and well-being. It contains 20 chapters that cover the Let Them Theory (let them, and let me), exploring how it applies to you and those around you. Stop overthinking and trying to control things beyond your reach; instead, act on what you can influence.
This philosophy can be applied to improving nutrition and diet by shifting your mindset and behaviors around social pressures, progress, sustainable habits, and fostering a better relationship with food.

For instance, the poor dietary habits of family, friends, and colleagues should not influence your commitment to maintaining proper nutrition. Your mindset should be to let them eat whatever way; I’m choosing something different for my health. Don’t allow peer pressure or guilt to influence your actions. If others challenge your dietary choices or call you difficult, stay confident and set boundaries to protect your goals. Maybe some resist your change and say that life is too short not to eat dessert; let them. Don’t let your progress be limited by others’ stagnation. And while you may not be able to control every meal in family or group settings, that’s okay. Allow others to eat what they want, and you can make the best choices available to you. You don’t need full control to make better decisions; it is more important to focus on sustaining good, long-term habits. Prioritize habits that matter, such as meal prepping, eating anti-inflammatory foods, and practicing mindfulness. And lastly, let go of people-pleasing in social settings. You don’t have to say yes to food out of politeness or to fit in; your health goals are more important than temporary approval. This will build assertiveness and reduce emotional eating triggers.

This book is well-written in an approachable and relatable tone. You feel like she is talking to you as a friend. The author summarizes sections and reviews key concepts throughout to really drive the points home. Sharing her personal stories, struggles, and continued efforts to do better is inspiring.

The concepts may seem oversimplified or repetitive at times; the author shares many different scenarios and how the theory can be applied. Some readers may not appreciate that best-friend tone.

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Book Review: Shred Happens

Shred Happens: So Easy, So Good: 100+ Protein-Packed Mediterranean Favorites with a Low-Carb Twist; A Cookbook by Arash Hashemi
My rating: 5 of 5 stars

The author shares his journey to regaining his health and a better relationship with food. In addition to losing 100 pounds, he taught himself how to cook and shares 100+ recipes inspired by his Persian roots, Mediterranean favorites, and crave-able global cuisines.

Nine chapters cover shareable plates, spreads and dips, salads, mains, pasta and rice, power bowls, sauces and salsas, spice blends, and desserts.

Author’s Food Philosophy
1. Consistency versus intensity: Make small, sustainable changes that can be maintained
2. Continuous improvement: Minor improvements over time, compound and lead to profound positive change
3. Community: Celebrate and share food together
4. Bring on the flavor: Don’t settle for bland or boring meals, experiment with global cuisine, try new recipes from different cultures, and seek new produce
5. Make it easy and accessible: Fit it into your day-to-day lifestyle; have the essential ingredients on hand, and experiment with flexible and versatile recipes
6. Fuel right, feel good: Focus on nourishing foods; find the right balance between indulgence and taking care of your body

The author’s story is relatable for anyone who has struggled with their weight and yo-yo dieting. The recipes include prep time, cook time, and servings. While the author follows a low-carb lifestyle, he notes where regular rice and pasta can be substituted. You do not have to follow a low-carb diet in order to enjoy the recipes. The introduction for each recipe conveys his passion and kind spirit. The photographs are beautiful and inspirational.

This book is not for you if you do not like Mediterranean cuisine. And, if you are left wanting more recipes, you can follow him on Instagram, @shredhappens. I am not a foodie, but I thoroughly enjoy his posts on Instagram.

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Book Review: Eat to Beat Your Diet

Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer by William W. Li
My rating: 2 of 5 stars

This is a comprehensive book on what author Dr. William Li believes is the best way to improve and strengthen your metabolism, reduce excess body fat, and improve overall health through his MediterAsian approach. There are three parts: Part 1: How Fat Works; Part 2: Foods for Metabolism; and Part 3: A Plan for Life.

There are sample meal guides, recipes, and frequently asked questions. Many nutrition topics are covered; more information is offered through a QR code.

The author’s personal preference is Mediterranean and Asian cuisines. If you dislike these flavors, this is not the book for you. Dr. Li also avoids red meat (p. 125), excluding protein and nutrient-rich options. The abundance of information and personal stories is too much at times and may lend to skimming several sections.

This book was not for me; it was too long and tried to be all things to all people. It would have been better suited to just stick to the MediterAsian viewpoint.

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Book Review: Turn the Ship Around!

Turn the Ship Around!: A True Story of Turning Followers into Leaders by L. David Marquet
My rating: 4 of 5 stars

I don't normally read leadership books. If it had a section on applying these leader-leader principles to other areas, such as family, health, or nutrition, I would have given it a full 5 stars.

This is a leadership book that emphasizes the importance of empowerment, accountability, and proactive behavior. The author, a retired U.S. Navy captain, shares his experience of how he transformed one of the worst-performing ships in the fleet into one of the best. Marquet introduces a leadership model, “Leader-Leader,” instead of the traditional leader-follower approach. The practical insights on leadership and organizational change can be applied in your professional and personal life.

There are four parts of the book: Part I: Starting Over, Part II: Control, Part III: Competence, and Part IV: Clarity.

The story is captivating and inspiring. The questions to consider at the end of each chapter are thought-provoking, challenge widely held beliefs, and reinforce the concepts covered.

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Book Review: Work

Work: How to Find Joy and Meaning in Each Hour of the Day by Thich Nhat Hanh
My rating: 2 of 5 stars

Our joy and happiness depend on how we live and the time we spend working. This book presents mindfulness as the key to positively impacting your life and the lives of those around you. Six short chapters cover the art of mindful living and working, beginning the day, mindfulness at work, coming home, a new way of working, and 30 ways to reduce stress at work.

This book is not for everyone. It may be a good introduction if you are unfamiliar with Buddhism or mindfulness. Most people would benefit from reading chapter six, which has 30 short tips on reducing stress at work.

If you struggle with mindfulness, applying the recommendations of mindful breathing, mindful eating, mindful walking, mindful meeting, etc., may be difficult. Personally, I struggled to get through this book. Even so, I was glad I persevered through it--there were some good nuggets.

For example, the five contemplations on mindful eating (p. 24): (1) Food is a gift. (2) Eat with mindfulness and gratitude. (3) Eat in moderation. (4) Eat to preserve living beings and our planet while reversing the effects of global warming. (5) Accept the food as nourishment for all.

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Book Review: Make It Easy

Make It Easy: A Healthy Meal Prep and Menu Planning Guide—A Cookbook by Danielle Walker
My rating: 4 of 5 stars

This book will guide you through the process of menu planning and prepping. It is full of general cooking tips, in addition to easy recipes that are free from grains, gluten, and lactose.

There are three parts. In part 1, Getting Started, discover which meal-prepping persona you are and how to navigate this new world of freezer meals, reheating tips, stocking your pantry, tools and appliances, and basic recipes. In part 2, 15 Weeks of Meal Plans, take advantage of shopping lists, ingredient combinations to reduce waste, and less time and stress in the kitchen. Part 3, More Recipes, offers back-pocket dinners and make-ahead meals.

If you are looking for a guidebook to teach you how to plan your meals to reduce your stress and time in the kitchen while still providing nourishing meals to your family, this book is for you.

There are many practical items, such as the stock your pantry and freezer checklist, shopping list QR codes, meal plan QR codes, notes, shortcuts, and make-ahead options. Her website also offers an updated list of her favorite and trusted brands.

The author mentions that her seasonings are Whole30-approved; the reader may not know what the Whole30 program or approval means. Also, if you are new to this author, she believes in grain-free and gluten-free living but doesn’t explain why.

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Book Review: Rethinking Diabetes

Rethinking Diabetes: What Science Reveals About Diet, Insulin, and Successful Treatments by Gary Taubes
My rating: 4 of 5 stars

This is a detailed investigation into the history of diabetes (type 1 and type 2) research and treatment. Before the discovery of insulin, diabetes was treated almost entirely through diet, from meat and reliance on fats to repeated fasting and near-starvation regimens. After two centuries of differing medical advice, most authorities today think diabetics can have the same dietary freedom as the rest of us if insulin therapy and other blood-sugar-lowering medications are used. Unfortunately, these guiding principles have been associated with a dangerous rise in diabetes over the last 50 years.

The author argues for a refocused diet—fewer carbohydrates and more fat—and reduced reliance on insulin and other medications. He also suggests that doctors and medical researchers turn their attention to clinical trials and not be afraid to challenge established wisdom.

I highly recommend this book to anyone interested in diabetes or diagnosed with pre-diabetes or diabetes type 1 or type 2.

The author, Gary Taubes, is well known for his investigative reporting, and this book provides a deep dive into diabetes.

Even if you know what you are getting into and are a fan of the author’s work, it can be a bit overwhelming as you go through the book.

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Book Review: Real Self-Care

Real Self-Care: A Transformative Program for Redefining Wellness by Pooja Lakshmin
My rating: 3 of 5 stars

Self-care is effective when it is personalized to meet your needs. It is not a substitute for medical or mental health intervention. I'd recommend this book to someone addicted to "faux" self-care and still searching for the answer.

The author proposes four core principles in order to implement real self-care.
1. Set boundaries
2. Treat yourself with kindness and compassion
3. Connect with your core values and goals
4. Activate the power within to take control of your life

There are two parts. Part I: The Tyranny of Faux Self-Care, covers how faux self-care hasn’t saved us, why it is so easy to turn to faux self-care, and how the system is broke. In Part II: Real Self-Care is an Inside Job, the author dives deeper into the four principles of real self-care.

“Do not shy away from taking this time to learn how to look after your own well-being…I will invite you to take a close look at how you spend your time and how you talk to yourself, so you can make clear decisions about aligning your behaviors with what matters most to you” (pp. xxiii).

The objective is to come away with clarity on how to develop practices that are nourishing and transforming. These same principles can and should be applied to your physical health as well.

This book is rich with actionable tools and exercises for applying these principles. I like how she has included an appendix listing all the exercises throughout the book and also providing information on seeking professional help. Key concepts and summaries are boxed out for emphasis and easy review. There is a helpful Real Self-Care Thermometer to measure your capacity to identify and communicate your boundaries in various situations.

This is not a quick read. To get the most from it requires time to think through and implement these four principles. The activities and self-reflections can be overwhelming.

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Book Review: The Secret Life of Groceries

The Secret Life of Groceries: The Dark Miracle of the American Supermarket by Benjamin Lorr
My rating: 5 of 5 stars

This book unveils our food system—the supply chain, the people, production details, marketing, and the business of making stores successful. Get the insider story of Trader Joe’s founder, Joe Coulombe, one of the beloved grocery chains with an almost cult-like following.

There are six parts: Part I: Salad Days at Trader Joe’s; Part II: Distribution of Responsibility; Part III: Self-Realization through Snack; Part IV: The Retail Experience; Part V: When I look in My Window: Backstage in the Theater of Retail; and Part VI: The Bottom of the Commodity Chain.

“This book is about the grocery store. About the people who work there and the routes of supply that define it. It is the product of five years of research, hundreds of interviews, and thousands of hours tracking down and working alongside the buyers, brokers, marketers, and managers whose lives and choices define our diet” (pp. 4-5).

“So, within a century, we have cut rates of hunger and nutritional deficiency to historic lows, reduced food-borne illness to a rounding error, and democratized food that was once the height of luxury into fare for everyday consumption. And we have been so successful in all those endeavors that we now grapple with a series of problems entirely unprecedented in the history of humanity: of too much food, of using food to distribute ethical responsibility, of food as a proxy for control in our own increasingly detached lives” (p. 6).

This book will force you to consider the food industry, the consequences of our purchasing power, and solutions for improving this food system. I highly recommend it to anyone who buys groceries. I hope you will be inspired to support local farmers, shop local, and focus on the least processed, most nutritious options.

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Book Review: Change Your Diet, Change Your Mind

Change Your Diet, Change Your Mind: A Powerful Plan to Improve Mood, Overcome Anxiety, and Protect Memory for a Lifetime of Optimal Mental Health by Georgia Ede
My rating: 5 of 5 stars

The author, Dr. Ede, states that her goal in writing this book was to “take the confusion out of nutrition and replace it with science, simplicity, and common sense; to teach you how to think for yourself about food so you can make your own informed choices and find what works best for you and your family” (pp. 6-7).

There are four parts to the book. In part 1: Rethinking Brain Food, discover the causes of mental health problems, failures of current nutrition guidelines, how the brain functions, and defining a brain-healthy diet. Part 2: Our Descent into Dietary Madness chapters cover processed foods, metabolic mayhem, insulin resistance, and the promise of ketogenic diets. In part 3: The Whole Truth about Whole Foods, the benefits and risks of different food groups and how they affect the brain are identified. Part 4: Hope is on the Menu takes the information from previous parts and presents three dietary strategies that you can customize based on your goals, conditions, and preferences.

The plans in the book are intended as short-term, six to 12-week strategies toward better metabolic health. You can then work with your health care provider(s) to further personalize and tweak them.

A brain-healthy diet must meet the following criteria:
1. Nourish the brain with adequate essential nutrients
2. Protect the brain by excluding damaging ingredients
3. Energize the brain by keeping blood sugar and insulin levels in a healthy range

The book is comprehensive and well-researched. Key terms and concepts are noted in bold font with relatable case stories of success. The tour of the brain’s anatomy is informative and makes it easier to understand what it needs. The quiet diet strategies are prescriptive with details (e.g., meal plans, recipes) and instructions for implementation. There is a helpful section on handling challenges and obstacles, such as social gatherings, restaurants, traveling, and cheat days.

The deeper dives into brain metabolism may be too technical for some readers. Molecules, pathways, and systems are described via six concepts. You may want to skim over, read twice, or save for another time.

I would recommend this book to everyone looking to improve their mental health. This review is based on the hardcover, but I wish I had purchased the audio version so I could listen to it several times. There is so much to learn.

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Book Review: Calm Your Mind with Food

Calm Your Mind with Food: A Revolutionary Guide to Controlling Your Anxiety by Uma Naidoo
My rating: 3 of 5 stars

There is a connection between the food you eat and how it affects your brain and your body. This book explains how anxiety may be rooted in our brain, our gut, our immune system, and our metabolism and how to fix this so our minds are calm and functioning correctly. Dr. Naidoo, a board-certified nutritional psychiatrist, provides guidelines to apply the six pillars for calming the mind, personalizing a meal plan, and improving your overall mental well-being.

This book has three parts: The Problem, The Solution, and The Protocol. This book is recommended to anyone dealing with anxiety and new to nutrition.

6 Pillars to Calm Your Mind
1. Eat whole to be whole
2. The calming kaleidoscope plate
3. Magnify micronutrients
4. Prioritize healthy fats
5. Avoid anxiety-triggering foods
6. Find consistency and balance

This book is well-organized, well-researched, and presented in a friendly, relatable tone. Dr. Naidoo explains each concept thoroughly with many patient examples. A whole chapter is dedicated to recipes, including a lavender play dough (nonedible) recipe.

Overall, the concepts are not new.


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