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: 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: 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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Kefir and Driving Don't Mix

According to this WTOP article, Russia's top health official is suggesting people choose between drinking kefir (fermented milk beverage with less than one percent alcohol) and driving. Too funny... I love kefir!

Seaweed...good for the thyroid, but not a fan

The wasabi masked some of the sea flavoring, but not quite enough for me. The texture didn't bother me (thin, crispy). I managed to eat one serving (bag provides two) by stacking four sheets at a time--this gives a good punch of the wasabi.

Why seaweed? It is a good source of iodine and selenium, helpful for thyroid functioning as long as not eaten in excess (http://www.livestrong.com/article/146168-why-is-seaweed-good-for-the-thyroid/).

 

 

Muffin in a Minute Recipes





This is the easiest snack you'll ever make in the microwave, Muffin in a Minute (MIM). The recipe is all over the Internet and there are a ton of variations. I deviate slightly and recommend you find your own favorites.

MIM Savory Mustard



Mustard MIM
2 eggs
2 Tbsp flaxseed meal
1 Tbsp mustard

Mix in a small bowl or large mug. Microwave for one minute and 40 seconds. Top with additional mustard or salsa.

Sweet MIM
2 eggs
2 Tbsp flaxseed meal
1 packet Stevia or Truvia

Mix and microwave for one minute and 40 seconds.

I know not everyone is a fan of the texture... but for those of us that cannot have bread, this is a great alternative.

Goitrogenic Foods

Some of my favorite vegetables are goitrogens (foods that promote goiter formation via blocking the production/conversion of thyroid hormones T4 and T3). Raw goitrogens in large quantities can be particularly damaging.

• broccoli
• brussels sprouts
• cabbage
• canola
• cauliflower
• collard/kale/mustard greens
• kohlrabi
• pine nuts
• peanuts
• pears
• peaches
• soy
• spinach
• strawberries
• sweet potatoes
• turnips