Book Review: The Nozempic Diet

The Nozempic Diet by Kim Pearson
My rating: 5 of 5 stars

The Nozempic Diet presents an eight-pillar approach to weight management that aims to harness the body’s natural appetite and satiety mechanisms without relying on GLP-1 medications. Author Kim Pearson, a nutritionist, focuses on practical habits such as prioritizing protein and fiber, incorporating healthy fats, timing meals to align with the body’s circadian rhythm, getting adequate sleep, and reducing foods and behaviors that may contribute to cravings and overeating.

Basics of the Plan
• Eat three meals a day at regular intervals, 4 – 5 hours apart
• Eat one portion of protein at each meal (150g)
• Eat four portions of healthy fat per day (1tbsp oil or nut butter– 1 portion; 2 tbsp seeds = 1 portion; 20g nuts = 1 portion)
• Eat a minimum of six portions of vegetables/salad per day
• Eat up to 2 portions of fruit per day with meals
• Use healthy seasonings, sauces, and dressings to add flavor to dishes
• Drink a minimum of 1.5 liters of filtered water per day
• Avoid sugar, starchy carbs (bread, pasta, noodles), ultra-processed foods, most condiments (BBQ sauce, store-bought dressings), fruit juice, soda, alcohol

The book is practical and actionable with useful tools, such as the seven-day plan, a troubleshooting section, 50+ recipes, accommodations for men and intermittent fasting.

This approach may not work equally well for everyone. In addition to dietary habits, weight regulation is influenced by genetics, medications, medical conditions, environment, sleep, stress, activity, and socioeconomic factors. This book is not a substitute for individualized care for those considering or currently taking GLP-1 medications.

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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 Menopause Gut

The Menopause Gut: Balance Your Microbiome to Reclaim Your Health in Midlife and Beyond by Cynthia Thurlow
My rating: 4 of 5 stars

Nurse practitioner Cynthia Thurlow explores the growing body of research linking hormonal changes during perimenopause and menopause to alterations in the gut microbiome. The book explains how declining estrogen levels may affect gut health, inflammation, metabolism, immune function, cognition, bone health, and weight regulation. Thurlow emphasizes that lifestyle strategies, including nutrition, physical activity, sleep, stress management, and, when appropriate, hormone therapy, can support healthy aging.

Key takeaways include prioritizing a high-fiber diet to support microbial diversity, minimizing foods and lifestyle factors that disrupt gut health, incorporating regular strength training and exercise, managing stress, optimizing sleep, and understanding the role of hormone replacement therapy.

Readers should note that research on the gut microbiome and menopause is evolving. It is important to consult your doctor before making any significant changes.

This book is recommended for women seeking a deeper understanding of how gut health shapes menopausal outcomes. It may also be valuable for health practitioners who want to incorporate microbiome-focused strategies into midlife metabolic care.

Chapter summaries provide a succinct wrap-up of each chapter. Many personal stories are woven throughout the book, illustrating how to implement her recommendations and the successes achieved. The FAQ and recipes chapters are valuable resources.

If you want to look up the studies supporting her advice, you need to visit her website. The functional perspective may not resonate with all readers.

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Book Review: Change the Recipe

Change the Recipe: Because You Can't Build a Better World Without Breaking Some Eggs by José Andrés
My rating: 3 of 5 stars

This book is a collection of life lessons from chef, humanitarian, and World Central Kitchen founder José Andrés. Drawing on experiences in professional kitchens, disaster response, and decades of bringing people together through food, Andrés shows how cooking can foster resilience, compassion, innovation, and community. He believes strongly that food is far more than nourishment; it is a powerful force for connection and positive change.

One of the book's central messages is that meaningful change often requires adaptability and a willingness to embrace uncertainty. Andrés encourages readers to "change the recipe" when circumstances demand it—whether in the kitchen, at work, or in life. We need to stay curious, put people first, and solve problems creatively. His stories reinforce that sharing meals, reducing waste, supporting communities, and responding with generosity are practical ways for everyone to make a difference.

This book is recommended for all readers who want to be inspired and reminded that we can use food to make a difference in our health and the health of those around us. I found it easier to read just one chapter a day, so as not to tire from all of the lessons. Overall, Andrés is an amazing human, and I enjoyed learning more about him.

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Book Review: Eat to Beat Disease

Eat to Beat Disease: The New Science of How Your Body Can Heal Itself by William W. Li
My rating: 4 of 5 stars

This book was written to give you the knowledge and tools to make better decisions about what to eat every day. This is not a diet book. Instead, it provides scientific evidence and recommendations on foods to incorporate to help prevent or battle disease and support health.

This book has three parts. Part I, Hardwired for Health: Our Body’s Natural Defense Systems, covers the five systems: angiogenesis, regeneration, microbiome, DNA protection, and immunity. Your body uses these systems to fight disease and heal itself.

Part II, Eat to Beat Disease: The Evidence for Food as Medicine, explores how to feed your body to regenerate your health and activate your immune command center. You will learn which foods activate these defense systems, including supporting research and proven results.

The final Part III, Plan, Choose, and Act: Putting Food to Work, covers practical ways to incorporate these foods into your life, including the 5 x 5 x 5 framework, rethinking your kitchen, meal plans, and recipes.

The book offers an accessible overview of emerging nutrition science and reinforces the value of food as a cornerstone of preventive health. It is recommended for all eaters.

This book is a wealth of science-backed information, which can be overwhelming at times.


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Book Review: The Art of Metabolic Health

The Art of Metabolic Health: A Science Based Guide to Fat Loss, Hormone Health and Metabolic Resilience by Maria Emmerich
My rating: 5 of 5 stars

Authors Maria and Craig Emmerich explore the science of metabolism, body composition, hormone balance, and long-term health. They examine why many people struggle with weight management, low energy, cravings, and metabolic disorders despite efforts to follow healthy eating patterns.

A key message of the book is that no single dietary approach works for everyone. The Emmerichs review a range of nutritional strategies—including low-carbohydrate, ketogenic, and higher-protein eating patterns—and emphasize tailoring recommendations to an individual's health status, goals, and stage of life. They also address factors that can influence metabolic health, such as menopause, chronic stress, and inflammation.

The book has 14 chapters covering how we got fat and sick, fuel, macronutrients, diets, fasting, fat loss, hormones, problems and solutions, supplements, protocols, and biohacking.

The book encourages readers to move beyond calorie counting and focus on the factors that influence metabolic function.

This is an excellent resource.

Don’t be overwhelmed by the amount of information. There are many protocols and supplement suggestions; be sure to consult your doctor before starting a regimen.

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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: Adaptable

Adaptable: How Your Unique Body Really Works and Why Our Biology Unites Us by Herman Pontzer
My rating: 3 of 5 stars

This book is written from the perspective of an evolutionary anthropologist, Herman Ponzer, PhD, who states that our ability to adapt to different environments physiologically explains how we have become so diverse. Even in these modern times, our bodies continue to adapt to various diets, activity levels, and environmental stresses.

You will enjoy this book if you are looking for an explanation of how the body works within the context of evolutionary history, genetics, environment, and culture.

Nine chapters cover how we grow and mature; how our brains develop and learn; how our hearts, lungs, and digestive systems deliver oxygen and nutrients; how we manage toxins, temperature, and water balance; how we move and reproduce; how our immune system keeps invaders at bay; and how we age and decline.

From a nutritional perspective, our access to high-calorie foods has overwhelmed our primal systems, underscoring the need for whole, minimally processed foods that align better with how our bodies manage energy. The author shows how diet quality intersects with other lifestyle behaviors, such as sleep, stress, immune function, and activity. Supportive habits can enhance how well the body adapts and maintains health over time.

One of the book’s broader messages is that humans have thrived on a wide variety of diets across different ecosystems, from high-carbohydrate plant-rich diets to mixed omnivorous patterns. The author’s research suggests that there is no single optimum macronutrient ratio for everyone, but rather flexibility based on individual biology and context.

However, general recommendations consistent with his evolutionary framework suggest that diets high in protein and fiber help control hunger and maintain stable energy levels. Additionally, ultra-processed foods can override satiety signals, leading to overeating.

Evolutionary explanations can be lengthy, and some topics may be controversial.

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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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Book Review: Feeding Littles Lunches

Feeding Littles Lunches: 75+ No-Stress Lunches Everyone Will Love: Meal Planning for Kids by Megan McNamee
My rating: 3 of 5 stars

This book provides a practical, stress-reducing guide to creating child-friendly lunches with simple ingredients and adaptable meal formulas. Feeding experts Megan McNamee, MPH, RDN, and Judy Delaware, OTR/L, CLC, emphasize responsive feeding, exposing children to a variety of flavors, and giving parents tools to navigate picky eating without pressure.

There are plenty of visual examples, easy preparation strategies, and nutrient-focused ideas to help families make lunches that are colorful, satisfying, and developmentally appropriate—whether packed for school or served at home. Each lunch idea includes a prep tip, an allergy tip, a toddler tip, a picky eating tip, and a vegetarian swap (if applicable).

The book incorporates practical tips on portion expectations, reducing food waste, addressing appetite differences, and managing mealtime dynamics in school settings.

This isn’t a traditional cookbook or a book focused on providing optimal nutrient-rich options. It’s about assembling meals from leftovers, ready-to-eat items, or store-bought products. The reader is encouraged to adapt the lunches to their kids’ hunger levels, appetites, and location (home, daycare, school). This book is highly recommended for parents seeking lunchtime inspiration.

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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: The New Rules of Aging Well

The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality by Frank Lipman
My rating: 4 of 5 stars

This book provides a practical, holistic approach to healthy aging in a digestible, easy-to-follow format. The guidelines cover physical, mental, and emotional well-being that applies to anyone looking to improve their quality of life in their later years.

The chapters are organized by levels: (1) The Essentials; (2) Easy Adds; (3) Focus on Food; (4) Fitness and Rest; (5) Deeper Wellness; (6) Everyday Habits; and (7) Inner Health.

This is a quick and easy read; the tone is encouraging and positive. While many concepts are covered, they don’t get too technical or deep to lose the reader. Specific recommendations and additional resources are provided. The case studies with questions to consider at the end of each level are relatable and reinforce the concepts covered.

Some recommendations may not resonate with the reader or are beyond what they might be willing to try or spend money on. Also, the author provides statistics and references “studies” without citations. The recommendations would carry more weight with supporting science behind them. I couldn't give the book 5 stars without the references.

The book is geared toward readers in their 40s and older; younger audiences may not feel the advice applies to them.

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