Book Review: Unlocking the Keto Code

Unlocking the Keto Code: The Revolutionary New Science of Keto That Offers More Benefits Without Deprivation by Steven R. Gundry
My rating: 3 of 5 stars

Steven Gundry, MD, presents a ketogenic diet program that focuses on creating ketones, rejuvenating the gut microbiome, and uncoupling mitochondria. He explains how readers can boost the process, from feasting on plant polyphenols and ketone-generating foods to implementing a timed eating schedule. The book has 11 chapters with detailed rules, food lists, and recipes.

Keys that Unlock the Keto Code (pp. 55-74):
1. Intermittent fasting or time-controlled eating
2. Polyphenols
3. Dietary fiber
4. Fermented foods
5. Polyamines
6. Cold temperatures
7. Hot temperatures
8. Red light therapy

Three Rules of the Plan (pp. 81-83):
1. Consume some of your fats in the form of MCTs
2. Follow a time-restricted eating plan
3. Feast on fermented foods and fiber

Dos and Don’ts of the Keto Program (pp.116-135)
• Do: Eat prebiotic fiber-rich plant foods
• Don’t: Eat lectin-rich plant foods
• Do: Eat whole foods
• Don’t: Eat frankenfoods loaded with frankenfats
• Do: Get your sweetness naturally
• Don’t: Eat sugar
• Do: Enjoy healthy fats
• Don’t: Overdo it on the protein
• Do: Eat postbiotic-producing foods
• Don’t: Eat foods that harm your gut buddies

If you like to follow a plan with rules, food lists, and recipes—this may be for you. Alternatively, the number of instructions, rules, dos/don’ts, and recommended servings for various foods may be overwhelming for some or even difficult to remember or keep straight. Dr. Gundry recommends canola oil for heart health, which I don’t agree with since it is a highly processed seed oil.

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Book Review: Book of Boundaries

The Book of Boundaries by Melissa Urban
My rating: 5 of 5 stars

This book is for you if you need assistance navigating pushback, peer pressure, and the minimization of your needs. The key is to establish boundaries—clear limits you set to protect your energy, time, and health—which leads to increased confidence, security, and more fulfilling connections with others.

Author Melissa Urban organizes the book by relationship categories, such as parents and in-laws, friends and neighbors, and bosses and romantic partners. The framework helps you identify where a boundary is needed, how to communicate your limit effectively, and thereby strengthen all your relationships.

There are three parts to this book, Part One: Boundary Beginnings, what are boundaries and how to use this book; Part Two: Your Boundary Practice, handling all sorts of situations by setting boundaries; and Part Three: Boundary Benefits, how to hold your own and everyone else’s benefits while reaping the magic it brings.

Once you determine what boundary you need to set, there are scripts you can practice and use. They are arranged into a color-coded system of green, yellow, and red, based on the level of threat and the corresponding response required. This approachable and practical book comes across as direct yet compassionate. I recommend this book to anyone who is looking for healthier, freer, and more rewarding relationships.

The book is user-friendly and written straightforwardly. There are over 130 scripts that you can use to establish boundaries with parents, in-laws, bosses, co-workers, romantic partners, co-parents, friends, family, neighbors, strangers, and yourself.

The author provides many examples, including her journey. I appreciate that she covers not only how to set boundaries but also how you should react when others set boundaries with you.

The book covers many situations that may or may not apply to the reader. Maybe you don’t have a boss or don’t co-parent with anyone; regardless, the scenarios, tips, and scripts are very interesting, and at some point, who knows—they may be applicable.

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Book Review: Fast. Feast. Repeat.

Fast. Feast. Repeat.: The Clean Fast Protocol for Health, Longevity, and Weight Loss--Including the 21-Day Quick Start Guide by Gin Stephens
My rating: 4 of 5 stars

This book provides a comprehensive overview of intermittent fasting, health benefits, testimonials, a quick-start 28-day guide, FAQs, and additional resource recommendations. It is an extension of the author’s first book, Delay Don’t Deny, with the addition of more scientific explanations and citations, anecdotes, and useful advice.

Basics of the plan: FAST Start: F = Fast Clean; A = Adapt; S = Settle in; T = Tweak (p. 116)

The author is a former teacher and does an excellent job of explaining complex concepts. There is a whole chapter dedicated to words of wisdom and inspiration from those that have fasted and what they wish they knew, chapter 25. The Frequently Asked Questions chapter is practical, thorough, and well organized by categories.

While the book cites many studies to back up the claims presented, a lot of the studies are done on mice, not humans. Also, the author is not a doctor—she is upfront about her qualifications—but the reader should keep this in mind. She is a retired elementary teacher; her tone and writing style may sometimes be patronizing.

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Book Review: Unfollow Your Passion

Unfollow Your Passion: How to Create a Life that Matters to You by Terri Trespicio
My rating: 4 of 5 stars

The book has three parts: unsubscribe, uncover, and unleash. In part one, the reader is encouraged to unsubscribe from limiting beliefs, biases, and expectations, both real and imagined. Uncover your skills, perspective, and talents in part two. Then, in part three, unleash—figure out how to have fun and fulfillment without control and learn to let go. The author provides insights into human nature, lessons she has learned, and exercises at the end of each chapter to prompt you to explore, connect, and move forward toward your own self-actualization and contentment. I would recommend this book to someone in their 20s or 30s or if you are soul searching about your own career choices.

Favorite bits:
Tips for Staying in Your Comfort Zone pp.29-30
• Define it
• Be unapologetic about it
• Process in the comfort zone
• Lean into what you’re good at
• Prevent hunger, nausea, and exhaustion
• Make your zone invite-only

How to Think like an Indispensable Person pp. 170-174
• Question what’s been done
• Have an opinion
• Explore your off-label uses
• Don’t apologize for not being a standard poodle
• Don’t be grabby
• Keep your options open
• Change how someone sees themselves or their work

The author shares her personal stories and opinions frankly and unapologetically. There are many practical takeaways—for someone of any age or time in their life—to ponder and act upon. At the end of each chapter are exercises and prompts to get the reader thinking. The way she flips conventions upside down, e.g., the bucket list mindset, is refreshing and thought-provoking.

Some parts of the book seemed too long, and I skimmed over some stories that were unrelatable to me. But overall, I liked the book.


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Book Review: Nature Wants Us to Be Fat

Nature Wants Us to Be Fat: The Surprising Science Behind Why We Gain Weight and How We Can Prevent-and Reverse-It by Richard J. Johnson
My rating: 5 of 5 stars

Learn what the “survival switch” is in nature and how we can prevent it from becoming a “fat switch” for us in this modern world. The evolution, history, animal studies, and clinical research tell why fructose drives insulin resistance and disease. Foods, salt, dehydration, umami flavors, and vitamin C all play a role in how this switch gets turned on and off.

There are three parts: Part I: Why Nature Wants Us to Be Fat; Part II: The Fat Switch and Disease; and Part III: Outfoxing Nature. I recommend this book to anyone who is struggling to lose weight.

Basics of the Switch Diet, pp. 189-190:

• Sugar: Reduce sugar intake to 5% of daily calories; eliminate sugary drinks entirely
• Carbohydrates: Reduce high-glycemic carbohydrates; emphasize low-glycemic vegetables and high-fiber foods; limit fruit to 3-4 servings daily, separated by half servings for high-glycemic varieties; avoid dried fruit, fruit juices, fruit syrups, and fruit concentrates
• Protein: Limit high-umami proteins (red meats, organ meats, and shellfish); emphasize fish, poultry, dairy, and vegetable proteins
• Fat: Emphasize monounsaturated and omega-3 fats; saturated fats can account for up to 10% of total caloric intake
• Salt: Reduce salt intake to 5-6 grams daily; limit processed foods
• Water: Drink 8 ounces of water 6-8 times a day
• Dairy: Generally recommended; butter and cheese OK if LDL cholesterol levels are controlled; limit high-umami cheese
• Coffee and Tea: Recommended
• Dark Chocolate: Encouraged
• Alcohol: Reduce or eliminate; if you must drink, sip slowly and alternate with water
• Vitamin C: Supplement daily

If you are looking to lose weight, the author provides a Switch-Informed Dietary Plan that will stimulate fat burning. The diet should be low-carb, avoid high-glycemic foods, and incorporate intermittent fasting.

The book is well-written and makes much sense. There is a glossary of terms, which is helpful. Studies and experiments are shared and explained. The Switch Diet is presented for optimum health, and you can follow a stricter version if you are trying to lose fat.

I can’t entirely get behind the recommendation to limit red meat; the author doesn’t share enough details to support this advice.

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Book Review: How to Change

How to Change: The Science of Getting from Where You Are to Where You Want to Be by Katy Milkman
My rating: 4 of 5 stars

Behavior change does not come easy. The author Katy Milkman provides the tools to identify your obstacles and then proven techniques to overcome them. Once you figure out what works for you to create change, the key is to keep using these tailored techniques indefinitely—or for as long as you want to continue to achieve the goal you set out in the first place. This book is recommended for anyone interested in making changes, especially those interested in habits and behavioral science. I read it once, then went back a second time and took notes.

There is an introduction plus eight chapters: Getting Started, Impulsivity, Procrastination, Forgetfulness, Laziness, Confidence, Conformity, and Changing for Good.

The book is easy to read, with a relatable tone and key takeaways at the end of each chapter. All proposed solutions are backed by scientific studies.

If you have read other behavioral science books on habit formation, you may feel that the concepts presented are not new. The book is educational but may fall short for the individual trying to apply and act on these lessons. More examples of how to successfully implement change would be helpful. And, as with all self-help books, you must be willing to put in the work to figure out how these solutions apply to you.

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Book Review: You, Happier

You, Happier: The 7 Neuroscience Secrets of Feeling Good Based on Your Brain Type by Daniel G. Amen
My rating: 3 of 5 stars

Daniel G. Amen, MD, is a well-known psychiatrist that believes happiness starts with a healthy brain. The book aims to guide you in knowing your brain type and how to boost your energy, productivity, and satisfaction. Key takeaways include Dr. Amen’s seven secrets to happiness, avoiding the BRIGHT MINDS 11 risk factors, and the happier diet rules. I would recommend this book to those interested in improving brain health and willing to put in the effort to discern your brain type and follow through with the recommendations.

There is a lot of good, solid content that promotes overall wellness and, in particular, brain health. I especially enjoyed the chapter, Happiness Around the World, and learning how different cultures describe and celebrate happiness.

The brain type assessment (online) does not seem that discerning. I thought I had pegged myself accurately, but I took the test twice and still didn’t get the expected response. Then I doubted what to follow and wondered if I should pay for an actual brain scan. The never-ending self-promoting advertisements for his clinics, SPEC scans, happiness transformation program, etc., were prevalent and off-putting. Additionally, there are many recommendations--this is not a quick fix, easy-to-implement plan for a renewed brain. Be prepared to put in the work.

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Book Review: I Guess I Haven't Learned That Yet

I Guess I Haven't Learned That Yet: Discovering New Ways of Living When the Old Ways Stop Working by Shauna Niequist
My rating: 4 of 5 stars

Join the author as she embraces all the unknowns when she moves to New York City, welcomes change, and shares how she recovers from a catastrophic event. The details of her tragedy and struggles are not disclosed, yet you feel she is revealing parts of her soul and wanting to be as relatable to the reader as possible.

There are five parts to the book with 50 short chapters: Gravity of Love, Unbelonging, Cold Moon, Bloom, Still Yes.

The author comes across as honest and compassionate. The chapters are short; the book is a quick read. I enjoyed the name-dropping of places and restaurants in Chicago and New York City. The book is inspirational; this brokenhearted family successfully picks up and moves across the country to live a whole different life.

The topics seem all over the place, but it is the nature of her messy life. Even though the book is excellent without knowing the details of her upheaval, it might have been good to provide a short epilogue on the event since most people probably searched the Internet to find the backstory.

I recommend this book to anyone who has lived through challenging stretches and enjoys a story of hope.

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Book Review: Eat Your Heart Out

Eat Your Heart Out: All-Fun, No-Fuss Food to Celebrate Eating Clean by Daphne Oz
My rating: 4 of 5 stars

The author Daphne Oz shares her love of food and how she balances this with a “clean eating” reset every now and then. For two days, she eats whatever she wants, typically on the weekend, and for the remaining five days, she eats clean with three rules: no gluten, no refined sugar, and limited dairy.

The book has an introduction explaining the plan, followed by recipes categorized by breakfast and brunch; smoothies, juices, and milks; salads and other crunchy green things; soups and something like sandwiches; the main event; on the side; snacks and savory bites; flavor boosters; salad dressings; and sweet nothings.

Daphne is an award-winning television host and bestselling author. Her message and method may resonate with many. Daphne is not a nutritionist but is a certified holistic health counselor and natural foods chef. I would recommend this book if you are a fan of her work or looking for inspiration for better health.
The basics of the plan: Follow clean eating—no gluten, no refined sugar, limited dairy—for five days, then eat whatever you want for two days. Continue as long as you need to rebalance your body.

There is a good balance of straightforward recipes—oat milk (p. 63), collard green sandwich wraps (p. 99), roasted chickpeas (p. 232)—and more complicated ones. There are plenty of vegetarian and vegan options as well. I like how the recipes are presented and written—very esthetically pleasing. The photographs of Daphne, her family, and the food are all amazing. They add warmth to the book.

I thought her explanation of why she has these three rules is sound and makes sense. For example, many people struggle to digest gluten, causing an inflammatory response; additionally, it is often found in processed, simple carbohydrates that launch you into a vicious cycle of blood sugar highs and lows. [Hint: You may want to apply her rules seven days a week.]

The plan will not work as prescribed for those with certain diagnoses or intolerances, e.g., celiac disease or lactose intolerance. The two-day break could be modified for those with restrictions. If you are addicted to sugar, staying on the plan may be too challenging. Daphne allows date sugar on the plan, which may have a slight advantage of more nutrients than white, refined sugar; however, for the body, sugar is sugar. It will still spike insulin.


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Book Review: The Dietitian's Dilemma

The Dietitian's Dilemma: What would you do if your health was restored by doing the opposite of everything you were taught? by Michelle Hurn
My rating: 3 of 5 stars

Registered dietitian Michelle Hurn voices her frustration with how the health system is failing patients and shares how she regained her health following an unconventional diet. Hurn also shares the testimonials of others in their recovery to health, which is interesting. Nine chapters cover diabetes, mental illness, eating disorders, sarcopenia, heart disease, history of nutrition guidelines, plants versus animals, getting started, and her nutrition as an ultra-runner.

The highlight for me was reading the personal stories. Otherwise, I did not find much new information in the book. I wouldn’t recommend it as a self-help, wellness, or diet book. I was disappointed that there wasn’t more detail about her running career and how that has shaped her as a dietitian. This could have been a more focused way to talk about elimination diets, restoration of health, and exercise. I would not recommend this book for a person exploring the ketogenic or carnivore diet; better primer books are available.

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Book Review: Eat Dirt

Eat Dirt: Why Leaky Gut May Be the Root Cause of Your Health Problems and 5 Surprising Steps to Cure It by Josh Axe
My rating: 4 of 5 stars

Eat Dirt helps you to determine if you have a leaky gut, possible risk factors, and how to mitigate and restore optimal health. Natural prescriptions, good microbes, the eat dirt program, and recipes for the home and your gut are presented. There are four parts: Why we’re suffering; Five factors of gut health; Heal for your gut type, and Recipes. A lot of information and recommendations are presented; however, it is not all or nothing. You may want to start with your gut symptoms and how to address this or look at the home-care product recipes. I recommend this book if you have gut issues and want to explore the spectrum of changes you could try, from diet protocols and all-natural personal and home-care products to Chinese Medicine and alternative therapies.

Basics of healing the gut
1. Remove grains, milk, sugar, hydrogenated oils, GMO foods, toxic chemicals
2. Reseed by walking barefoot outside, shopping farmer’s markets, eating raw honey, gardening, swimming in the ocean and lakes, eating fermented foods and mushrooms
3. Restore with organic food, bone broth, raw dairy, fermented vegetables, fermented beverages, coconut products, wild-caught salmon, sprouted seeds, high-fiber foods
4. Release through massage, movement, chamomile tea, read, essential oils, magnesium, music, forest bathing
5. Reseal by ingesting probiotics, digestive enzymes, L-glutamine, licorice root, collagen, frankincense (pp. 161 – 176)

You don’t have to commit to all the recommendations in the book to see improvements in your gut. You can customize based on your symptoms and what you feel comfortable trying. The gut action plans are thorough with what to eliminate, therapeutic foods, supplements, lifestyle tips, a daily routine sample, and a list of nourishing foods. One of the best chapters is Recipes for Home and Body, which includes concoctions for shampoo, deodorant, crepes, bison burgers, vegan apple-fennel soup, blueberry pudding, and much more.

One major disadvantage of this book: If you take the gut quiz and don't identify with one of the five gut types, then you will not be able to optimize the advice offered.

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Cherry Blossom 10-Mile Blast

You don't often win the lottery. And, in this case, I entered thinking there was no way I would. Imagine my surprise when I received confirmation that I had won a free registration for the popular, Credit Union's Cherry Blossom 10-mile race. Game on. I had 6 weeks to get my butt into gear--no more leisurely 11-minute miles and walks. The goal would be to finish... and do so standing up and not via the caboose pickup bus (for runners/walkers too slow to finish before they need to reopen the roads).

The good news is I survived. I had forgotten how invigorating and fun a race could be. Thank you to the organizers, the Credit Union, and all the amazing volunteers.

Book Review: Drop Acid

Drop Acid: The Surprising New Science of Uric Acid—The Key to Losing Weight, Controlling Blood Sugar, and Achieving Extraordinary Health by David Perlmutter
My rating: 4 of 5 stars

Learn how high uric acid precedes and predicts the development of many cardiometabolic and kidney diseases. In part 1, Dr. Perlmutter presents the biology, history, physiology, and basics of the Lower Uric Values “LUV” rules. In part 2, he provides the action plan of reducing and maintaining a healthy uric acid level, instructions for a three-week metabolic rehabilitation program; and recipes to incorporate. I would recommend this book for those concerned about their uric acid level.
The basics:
• Uric acid comes from only three sources: fructose, alcohol, and purines
• Uric acid triggers fat production
• High levels of uric acid are strongly related to being overweight, obese, an increased risk of cardiovascular problems, cognitive decline, abnormal blood fats, and death from any cause (p. 20).

The author provides excellent scientific background on the role of uric acid and how to manage it. I was convinced enough to get my uric acid tested. There is a lot of basic nutrition explained with practical advice that should be applied regardless if you prescribe to the complete LUV program.

There are a lot of rules to follow the “LUV” plan, and a hefty commitment is required to see it through ultimately.

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Book Review: Salt Fat Acid Heat

Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking by Samin Nosrat
My rating: 5 of 5 stars

This book is practical, educational, and provides the essential principles you need to know to be a successful cook. The author’s passion and wisdom are evident. In part one, Samin Nosrat dedicates individual chapters to cover the four elements: salt, fat, acid, and heat. In part two, the focus is on kitchen basics and recipes. She also has a helpful index of the cooking lessons presented throughout the book, suggested menus, and tips for further reading.

The author is a natural teacher. She presents concepts with stories, easy how-to steps, examples, and inspiration to try and apply what you have learned. The chapters on the four elements of good cooking—salt, fat, acid, heat—are comprehensive and replete with useful information. The illustrations are amazing and perfectly demonstrate the concepts and information the author is conveying.

If you are not interested in how the author connects to ingredients, techniques, or recipes, you can skim over the stories. Additionally, there are explanations of the science behind reactions, methods, and tricks that may or may not be of interest. While the book covers a lot, it does not include information or recipes using air frying, pressure cooking, or slow cooking.

Overall, I loved this book and would recommend it to anyone that cooks.

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Nosrat, S. (2017). Salt Fat Acid Heat. New York: Simon & Schuster.

Book Review: Metabolical

Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine by Robert H. Lustig
My rating: 3 of 5 stars

This book's central message is to eat unprocessed food to protect your liver and feed your gut. The author, Dr. Lustig, tackles the issues of modern medicine, chronic diseases, Big Pharma, Big Food, and Big Government—proposing that by changing the way we eat, we can improve our health, the health care system, the economy, and the environment.

There are five parts to the book: debunking “modern medicine,” debunking “chronic disease,” notes from the nutritional battlefield, (processed) food fight, and where are the food police when you need them? There are 28 chapters. At the end of the book is a helpful glossary.

This book is overflowing with information. I found the most insightful and interesting chapters were in part IV, (Processed) Food Fight, on food adulterations, food subtractions, food additions, food addictions, and food fraud.

This was not an easy book to get through—it is long, and the explanations can become detailed and complicated for the average reader. I should read it through a second time (or at least the parts that I found most interesting). Some may take offense to the political overtones and statements.

Great takeaway: "If any form of sugar is one of the first three ingredients, it's a dessert (p. 373).

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Book Review: Four Thousand Weeks

Four Thousand Weeks: Time Management for Mortals 

By Oliver Burkeman
My rating: 2 of 5 stars

This is not your typical time management book. Life is short; in fact, about 4,000 weeks or 80 years. Decide how and what you want to focus your time and effort on. Consciously determine what you do not wish to accomplish.

This book has two parts: Part I: Choosing to Choose and Part II: Beyond Control. Topics include the limit-embracing life, the efficiency trap, facing finitude, becoming a better procrastinator, the watermelon problem, the intimate interrupter, measuring time, rest, impatience, aloneness, and irrelevance. The appendix contains 10 tools for embracing your finitude, which are helpful and practical. I would not recommend this book for the type A personality, looking for concrete tips to become more effective and efficient. If you are looking for a more philosophical, soft push toward using the time you have to the best of your ability, you might enjoy this.

The book excels at pointing out that your time on earth is limited. I enjoyed the practical appendix section the most.

This is not a self-help book in the traditional sense. It goes against everything you think a time management book would provide—until you get to the appendix. I had to refrain from skimming some of the chapters in part II.

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