Book Review: Forever Strong

Forever Strong: A New, Science-Based Strategy for Aging Well by Gabrielle Lyon
My rating: 3 of 5 stars

This book focuses on the importance of healthy muscle tissue, navigating nutrition with a focus on protein, and having the right mindset for implementation and consistency. While there is extensive information on the benefits of muscle building and healthy eating, the mindset principles in each chapter make this book stand out. The author, Dr. Lyon, emphasizes the importance of getting your mind right in addition to your body.

The book may be more appropriate as a reference guide for the nutritionist, health coach, or personal trainer. The extensive, scientific explanations may be overwhelming to the layperson. The prescriptive plan requires figuring out your macronutrients and exercises. Meal plans and recipes are included in the appendix.

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Book Review: The Obesity Fix

The Obesity Fix: How to Beat Food Cravings, Lose Weight and Gain Energy by James DiNicolantonio
My rating: 2 of 5 stars

This book is not for the average reader looking to gear up for the New Year with a prescriptive plan to lose weight. It may come across as too scientific and complex for most. There are seven chapters covering the cause of obesity, calorie conundrum, hormonal mechanisms, sugar, enrichment, fat, and structuring a diet for sustainable weight loss. I agree with many other reviewers who have recommended that you follow Dr. DiNicolantonio on Instagram. He regularly posts succinct, helpful information on nutrition.

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Book Review: The Joy Choice

The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise 

by Michelle Segar
My rating: 3 of 5 stars

Some people naturally gravitate toward a more disciplined lifestyle with habits and routines, while others wrestle to a greater extent with self-control and focus. If you struggle to maintain healthy lifelong habits and are looking for a simple strategy, this book might be right for you.

The book's first part exposes barriers to lasting change—i.e., decision disrupters—and how we can understand and avoid them. The second part presents the solution with graphic-based strategies, decision shortcuts, and choices that keep us moving forward and achieving lasting change.

The key to lasting change is to be mindful when faced with a challenging situation and avoid derailing through temptation, rebellion, accommodation, and perfection (TRAP). The strategy used is POP!—pause, open up your options and play, and pick the joy choice.

The advice is straightforward. Instead of all-or-nothing and giving up, you learn to make trade-offs that keep you moving toward your goals. The graphics reinforce the concepts and break up the text. Appendix A showcases an eating example, which is helpful, and I recommend reading before jumping into chapter one. Appendix B is written for health care professionals and is well-thought-out.

There are a lot of psychological terms that are defined but may cause the reader to skim over sections. The concepts are simple and repeated often throughout the book. The approach and strategies may not appeal or work for everyone; however, reflecting and honoring what may work for others is equally important.


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Book Review: Glucose Revolution

Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar by Jessie Inchauspé
My rating: 4 of 5 stars

This book educates the reader on what glucose is, possible related symptoms from dysregulation of glucose, and hacks to level out the body’s reaction to glucose. Listen to your body and observe your symptoms—they are powerful messages—and then make changes to improve your health.

There are three parts to this book: Part 1: What is glucose?; Part 2: Why are glucose spikes harmful?; and Part 3: How can I flatten my glucose curves?

10 Hacks
1. Eat foods in the right order.
2. Add a green starter to all your meals.
3. Stop counting calories.
4. Flatten your breakfast curve.
5. Have any type of sugar you like—they’re all the same.
6. Pick dessert over a sweet snack.
7. Reach for vinegar before you eat.
8. After you eat, move.
9. If you have to snack, go savory.
10. Put some clothes on your carbs.

The author provides a great example of how she applies these hacks with a “day in the life.” The information and recommendations are presented kindly, encouraging you to connect with your body and use the hacks as you see fit and to whatever degree. There are no strict rules.

Some of the studies that are cited are small or done on mice. And, although one of the hacks states that you should eat any type of sugar you like, they are all the same—in the detailed explanation, she says that there are better and worse sugar options, e.g., agave is worse than table sugar. I wouldn’t recommend this book as a cure-all for someone with severe or complex health conditions.

I would recommend this book to anyone looking to reduce sugar spikes.

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Book Review: Ultra-Processed People

Ultra-Processed People: The Science Behind Food That Isn't Food by Chris van Tulleken
My rating: 5 of 5 stars

The author simplifies the definition of ultra-processed food (UPF) as something wrapped in plastic with at least one ingredient you wouldn’t find in your kitchen. To make good choices on what foods we consume—UPF or not—we need accurate information about the food, risks, and health implications. This book educates the consumer on what UPF is, how it is marketed, how it affects the economy, and how it impacts the environment. This book is recommended to everyone who eats.

There are five parts to this book. Part One: Wait, I’m Eating What?; Part Two: But Can’t I Just Control What I Eat?; Part Three: Oh, So This is Why I’m Anxious and My Belly Aches!; Part Four: But I Already Paid for This!; and Part Five: What the Hell Am I Supposed to do Then?

The author keeps the reader interested by weaving his experiment with embracing and quitting UPF, recounting interviews with experts, and unpacking valuable studies. He asks the hard questions. The book is informative and inspiring—at a minimum, most readers will start reviewing ingredient labels and become more mindful of purchases.

The book is well-researched and touches on addiction, microbiome, health, weight, environmental impact, sustainability, UPF manufacturers, activists, and policies and procedures (or what governments could do).

This is not a prescriptive, how-to book. The author is not trying to tell you how to eat. While many issues and questions are raised, there are no easy answers or a clear pathway to solutions. More needs to be done.

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Tulleken, C. van. (2023). Ultra-processed people: The science behind food that isn’t food. W.W. Norton & Company.

Book Review: Young Forever

Young Forever: The Secrets to Living Your Longest, Healthiest Life by Mark Hyman

This book is not a quick read. Dr. Mark Hyman presents the Young Forever Program, which looks at your seven core biological systems, addresses imbalances, and recommends ways to activate your body’s innate healing system to prevent and reverse disease. It is a practical guide to healthy aging--but will take some work to get through.

A quiz helps you identify what core biological system to target first. Then there are numerous diet, exercise, stress management, sleep, and social well-being practices you can choose from—he says to choose what resonates with you.

I particularly liked the section on protein: pp. 125-126, essential things to remember about protein, and the protein source chart on page 127. The chart shows that to get the recommended 30 grams of protein per meal, you would need 2 ½ cups of walnuts (1,308 calories), 4 ounces of red meat (285 calories), or 6 cups of brown rice (1,296 calories).

Due to the amount of information—and some complex biological systems described—it can be overwhelming to read. Some of the suggestions in bold text are often followed by explanatory text that almost negates his suggestions; don’t skim the text.

Be prepared for a few promotions of his company and what they can offer.

The Glossary (pp. 287 – 290) is helpful if you are unfamiliar with some of the terms used throughout the book.

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Book Review: Life in Five Senses

Life in Five Senses: How Exploring the Senses Got Me Out of My Head and Into the World by Gretchen Rubin
My rating: 3 of 5 stars

This is Gretchen Rubin’s journey of exploring the five senses to connect more with the world and the people around her. She shares experiments, observations, and relevant research. The goal was for her to (1) appreciate moments more fully; (2) get out of her head and into her life; and (3) deepen her knowledge of the world, other people, and herself (p. 8).

If you are a fan of Gretchen Rubin, then you will enjoy this opportunity to get to know her better. Her experiences, discoveries, and suggestions are entertaining and motivating. There is a whole chapter dedicated to jump-starting your quest to connect with your senses, Try This at Home.

This is not a self-help or scientific book. No ground-breaking concepts or ideas are presented.

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Book Review: Hot and Bothered

Hot and Bothered: What No One Tells You About Menopause and How to Feel Like Yourself Again by Jancee Dunn
My rating: 5 of 5 stars

This book is a guide for women in their 40s and 50s as their bodies transition through menopause. Author Jancee Dunn shares her personal experience, others’ stories, resources, and recommendations. She incorporates advice from experts backed by scientific studies. This book is recommended to all women so they can be informed, prepared, and navigate what’s ahead.

There are 10 chapters plus a conclusion covering various symptoms of perimenopause and menopause, treatment options, and survival tips. If you have symptoms that are affecting your quality of life, this book will help you identify, address, and move forward in the best possible way.

Dunn offers the following summary of the highlights:
· Be mindful of internalizing what’s known as “gendered ageism”
· Tell loved ones exactly what is going on
· Don’t cover up, minimize, or deny
· Do not randomly Google your symptoms
· Realize that your usual beauty routine may change
· Get moving
· Get support outside your doctor’s office
· Be aware that one treatment may address multiple symptoms
· See a menopause specialist (pp. 191-212)

The research-based, scientifically sound information is approachable. The author weaves her personal experiences with thoughtfulness and humor; the book is helpful and relatable. The recommendations are clear and easy to understand.

If you prefer a textbook or academic tone, you may be disappointed.

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Book Review: From Basic to Bougie

From Basic To Bougie: A Blueprint To Upgrade Your Pet's Diet Safely and Simply by Meghan Barrett
My rating: 5 of 5 stars

To better support your pet’s health and prevent disease, start by looking at their diet. This book presents three phases that you can move through from basic to bougie: (1) upgrade from the basic diet; (2) enhance meals with the better diet; and (3) optimize meals with the bougie diet.
There are seven chapters: background, master your mindset, upgrade from “the basic diet,” enhance meals with “the better diet,” optimize nutrition with “the bougie diet,” the bougie pet cookbook, and about the author. She offers a free additional resource guide on her website.

The blueprint guides the reader through the process. It is easy to understand, compelling, and inspiring to do better for your pet. I highly recommend this book to all pet owners.

There is eye-opening information about the pet food industry and great advice to go to FDA.gov and look at all the pet food and product recalls. The author’s tone is positive and encouraging. The recipes are not complicated. I appreciated her sharing her journey to better nutrition and health. She eats organic, non-GMO foods, limits processed foods and sugar, reads nutrition labels, and eats primarily home-cooked meals.

Self-published, so you may have to look past some missed edits and odd spacing. There is little information if you are trying to navigate the upgrade with multiple pets.

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Book Review: Seduced by Salmon

Seduced By Salmon: Showing You 69 Ways With Salmon... After Pre-Heating Your Oven! by GiGi Ashworth
My rating: 5 of 5 stars

Gigi has created an informative and inspirational book centered around salmon. After a brief introduction, there are three chapters. Chapter one provides information on the different types of salmon, their health benefits, and possible concerns. Chapter two dives into the different cuts, canned salmon, cooking methods, sources, tools, and pantry staples. Chapter three covers the basics of preparing salmon and creative recipes covering breakfast, appetizers, snacks, salads, entrees, and even one dessert recipe. All recipes are free of wheat, dairy, gluten, sugar, soy, fruit, and nuts.

This book is a must-have if you love salmon. And if you don’t think you like salmon, you need to try some of these delicious recipe creations.

This is more than a cookbook. I expected to be inspired by amazing recipes but didn’t expect to be educated on the types, cuts, health benefits, and more. The recipes are not complicated, and the light-heartedness tone is entertaining.

The author’s playful tone may not be for everyone, but don’t let it deter you from the quality of the book’s information and recipes.

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Book Review: The Galveston Diet

The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms by Mary Claire Haver
My rating: 2 of 5 stars

The Galveston Diet was formulated based on the author’s success in navigating menopause and refined through her patients’ experiences and later an online community. The plan’s pillars include intermittent fasting, anti-inflammatory foods, and fuel refocused toward healthy fats. The target audience is middle-aged women nearing perimenopause and menopause.

The book has three parts: Part I: The Promise, Part II: The Actions, and Part III: The Plan. I would not recommend this book. Better-written and scientifically backed books exist on how to navigate menopause.

Basics of the plan
1. Intermittent fasting: 16 hours of fasting, followed by an 8-hour eating widow
2. Anti-inflammatory nutrition: limiting pro-inflammatory, increasing anti-inflammatory foods
3. Fuel refocus: 70% healthy fats, 20% lean proteins, 10% carbohydrates

The testimonials are interesting and inspiring. The plan is not overly restrictive. The author provides weekly guidelines, grocery lists, meal plans, recipes, and macros (no calorie breakdowns). Or, if you would like a less prescriptive approach, she provides a framework with examples you can use to create your own menu.

The nutrition information seems conflicting. She states that traditional keto diets are “extremely inflammatory” (p. 29) but then says, “In fact, the proof is overwhelmingly in favor of limiting carbohydrates, increasing good fats, and eating moderate amounts of protein” (p. 102). Isn’t that the traditional ketogenic diet?

For a low carbohydrate diet, which is also anti-inflammatory, she allows many items that go against this: some high-sugar fruits (e.g., bananas) and moderate alcohol consumption. She states, “Fruits are a natural way to calm a sweet tooth…” (p. 127). I don’t think this will help readers manage sugar cravings or keep their carbohydrates low.

There are more contradictions. For example, on page 111, she says to swap mashed potatoes for mashed cauliflower. But on page 127, potatoes are listed as an allowed starchy vegetable. Why swap?

Also, it would have been helpful to have citations within the text to review her recommendations alongside the clinical studies rather than at the back of the book.

Overall, it is too middle of the road—allowing a bit of everything—with little scientific rigor.

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Book Review: Brain Energy

Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health--and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More by Christopher M. Palmer
My rating: 4 of 5 stars

This book proposes that mental disorders are metabolic disorders of the brain and that successful treatments likely work by affecting metabolism.

The book has three parts: Part I: Connecting the Dots, Part II: Brain Energy, and Part III: Causes and Solutions. I recommend this book to someone eager to dive deep into understanding mental health treatments and how this theory of brain energy may be the key.

In chapter 15, Contributing Cause: Food, Fasting, and Your Gut, the author states that diet plays a significant role in metabolism and mitochondrial health. It is important to assess nutritional status, address deficiencies, remove allergens, avoid trans fatty acids, remove junk food, and fix insulin resistance. “There is also evidence that fasting, intermittent fasting, and fasting-mimicking diets [ketogenic] may play a role in treating mental disorders” (p. 248).

Brain Energy Theory: “Mental disorders are metabolic disorders of the brain. Although most people think of metabolism as burning calories, it’s much more than that. Metabolism affects the structure and function of all cells in the human body. Regulators of metabolism include many things, such as epigenetics, hormones, neurotransmitters, and inflammation. Mitochondria are the master regulators of metabolism, and they play a role in controlling the factors just listed. When mitochondria aren’t working properly, at least some of the cells in your body or brain won’t function properly” (pp. 162-163).

Although this proposed metabolism theory and its impact on mental health are complex, the author incorporates analogies, chapter summaries, and case studies to illustrate the concepts. If you are not well-versed in the field of mental health, you will learn a lot. The author’s tone and passion offer hope to those who have a mental illness.

The book is technical; the dense information may be too much for the average person. Some may expect more detailed recommendations and how-to steps.

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Book Review: The Lazy Genius Way

The Lazy Genius Way: Embrace What Matters, Ditch What Doesn't, and Get Stuff Done by Kendra Adachi
My rating: 4 of 5 stars

Determine what matters most to you and make it a priority. By going through the 13 principles presented in this book, you will learn what these priorities are and how you can optimize and grow in these areas. It will also help you leave behind what is not that important to you. There are 15 chapters packed with practical productivity hacks, solutions, case studies, and prompts to get started.

 

13 Principles:

1. Decide once
2. Start small
3. Ask the magic question
4. Live in the season
5. Build the right routines
6. Set house rules
7. Put everything in its place
8. Let people in
9. Batch it
10. Essentialize
11. Go in the right order
12. Schedule rest
13. Be kind to yourself

Each chapter has a summary of the key points and an exercise to try. The author’s personal examples, case studies, and tips are down to earth and help illustrate the principles. I especially enjoyed the magic question examples, e.g., how to make coming home from vacation easier.
Some things you know, may do already, or haven’t been successful at implementing. Sections that were not relatable, I just skimmed. For example, I don’t have young kids, so these ideas and case studies were not applicable to my situation. Other ideas seemed too tedious or obvious to try.

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Book Review: Never Binge Again

Never Binge Again: Reprogram Yourself to Think Like a Permanently Thin Person by Glenn Livingston
My rating: 3 of 5 stars

This book provides a framework to overcome binge eating. The author focuses on ways to disempower your seemingly uncontrollable urge to eat. By naming your mid-brain and personifying it, the author assists you in separating your higher thinking self from the immediate gratification seeking of the lizard brain. Ultimately, it is about learning to say no and adhering to a healthy diet.

I like the concept and some of the ideas in this book--but it was hard for me to get through. Setting up your personalized food plan seems like a great idea, but beating up your lizard brain can be difficult to read over and over (let alone implement). If you have an eating disorder, work with a health care provider before trying this protocol.

There are 24 chapters to help the reader formulate and cement their ability to stick with the food plan of their choice. It is not about a particular diet.

Guidelines for Constructing a Food Plan
1. Nevers: What foods, drinks, and behaviors will you never indulge in again as long as you live?
2. Always: What will you always do regarding food, drink, and food behaviors?
3. Unrestricted: What foods, drinks, and food behaviors will you permit yourself to have without restriction?
4. Conditionals: What foods, drinks, and behaviors will you permit only at certain times, in specific amounts, or restricted by other conditions? (p. 30)

Three Steps to Defeat Any Craving
1. Remember: Consuming even the most minuscule amount of anything outside your food plan is a binge.
2. Recall: Your lizard brain has cravings, not you.
3. Reiterate: State your commitment never to eat off plan. (p. 49)

The Kindle version is free. Additional resources, such as templates, are available to download for free. Utilizing this framework to set up a personalized food plan may work for some people.

Some sections were verbose and seemed redundant; I skimmed here and there. There is a lot of unnecessary capitalization and italics; the writing style may be off-putting to some readers. I recommend you work closely with a health provider if you have an eating disorder.

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Book Review: The Lazy Genius Kitchen

The Lazy Genius Kitchen: Have What You Need, Use What You Have, and Enjoy It Like Never Before by Kendra Adachi
My rating: 4 of 5 stars

If you want to make your kitchen a more pleasant place for you and your family to spend time in, this book will help you become more strategic and intentional with what you do and don’t need and how to use it. After going through the process, the author shares resources on techniques, taste, tools, tasks, and general tips.

The author provides a brief summary of the Lazy Genius Principles from her first book and then refers to them throughout this book.

The book is packed with practical information that will help you to be more comfortable and confident in the kitchen. The author has a fun, down-to-earth tone. She provides ideas, prompts, and personal examples to get you started. I appreciated the repetition of going through the five-step framework in detail (part 1) and then applying them to each area in part 2.

Just reading the book will not solve all of your kitchen challenges; you must put in the time and effort to go through the steps and apply them to increase efficiency and ease. Some more skilled cooks or those with successful systems already in place may find this book oversimplified with little new information. I skimmed through some sections that I felt weren’t applicable or didn’t want to dissect and make changes around, e.g., area 6, the table.

I highly recommend this to everyone looking to become more efficient, effective, and joyful in their kitchen.

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Book Review: Ketogenic Bodybuilding

Ketogenic Bodybuilding: A Natural Athlete’s Guide to Competitive Savagery by Robert Sikes
My rating: 5 of 5 stars

This comprehensive book provides everything you need to know to prepare for a bodybuilding show utilizing a ketogenic lifestyle. It is exhaustive—441 pages of detailed information and resources. I am amazed at the level of effort, commitment, and sacrifice that is necessary to compete. I would highly recommend this book if you are new to bodybuilding.

There are three parts: preliminary groundwork, the prep, and appendices. The author also provides a free electronic companion guide.

Everything you ever wanted or needed to know about competing in a natural bodybuilding competition is included. Be prepared to be all in. You cannot pick and choose what to implement and think you will succeed.

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