Table of Contents
Foreword Mark Macdonald xiii
Introduction xvii
Chapter 1 The Well Traveled Road 1
Am I Overweight or Obese? 2
The BMI 2
Learn Your Body Type 4.
Chapter 2 How Harmful Is Obesity? 9
Heart Disease 10
Type 2 Diabetes 12
Gallbladder Disease 14
Cancers 14
Alzheimer's Disease 15
Other Negative Effects of Obesity 16
Depression 17
Complications for Pregnancy 21
Chapter 3 How Did I Get Here? 25
Uncontrolled Obesity Contributors 25
Behavioral/Controlled Obesity Contributors 26
Decreased Sensitivity to Actual Hunger Cues 33
Environmental Obesity Contributors 36
Mixed Signals 41
Chapter 4 Change Is Not A Four-Letter Word 43
The TTM 45
Motivation Versus Willpower 48
Chapter 5 Bad Habits Die Hard Unless… 51
What Is a Bad Habit? 51
The Bad Habit Cycle 53
How to Teach an Old Dog a New Trick 54
Setting Goals: Short Term and Long Term 57
Chapter 6 You Are What You Eat And St Is Sad, Literally 71
The SAD 72
How Did We Get So Sad? 73
What's Missing in the SAD That Keeps Us Obese? 74
Why Are Fruits and Vegetables Important? 75
Fruits, Vegetables, and Disease 79
The Huge Benefit of Fruit on a Microscale 82
The Gut Microbiome 83
The SAD Breakdown 88
The Glycemic Index 88
Chapter 7 That Rotten Little Sweet Tooth 93
Are You a Sugar Addict? 94
How to Cut Out the Sweet Stuff 96
What Happens When the Sugar Is Gone? 98
Don't Let Artificial Sweeteners Fake You Out 99
Chapter 8 You Have Power Tools - Use Them 109
Power Tool #1 Water 109
Power Tool #2 Vitamins 114
Power Tool #3 Minerals 120
Power Tool #4 Breakfast 126
Chapter 9 The Diet We Want You On Is Yours - Keep It And Tweak It 131
Round One 132
Round Two 134
Collect Data 134
The Plan 136
The Building Blocks 138
Turn Up Your Frequency 144
Starvation Mode 144
Daily Allowances 146
Chapter 10 Our Suggested Substitutes 151
Water 152
Juices 152
Sodas 154
Beer, Wine, and Liquor 155
Fruit 156
Vegetables 158
Whole Grains 161
Dairy Products 162
Meat 164
White Flour Foods and Sugars 166
Fast Food 166
Chapter 11 The Teenage Devil Is Back 169
The Great Communicators 170
The Hormone Cascade 174
Hormonal Weight Gain for Men and Women 177
Cortisol 177
Hormonal Weight Gain for Men 179
Hormonal Weight Gain for Women 185
Estradiol and VAT 186
VAT and Estrone 189
Bibliography 193
Index 211
