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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