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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LinkedIn Review of Never Binge Again.

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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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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