Atomic Habits by James Clear

April 7, 2025

Atomic Habits by James Clear

Everyone can think of behaviors they would like to become a habit, as well as existing habits they’d like to break. It’s not like we don’t know what we should or shouldn’t do (I think most people know that smoking bad for their health, and that eating fast food every day isn’t good on a number of levels). James Clear tells us that it’s not that we are weak or have no self-control, it’s that we are using the wrong system. His method is based on tiny changes, improving 1% at a time, resulting in huge cumulative change. Much of his plan is based on our identity, how we think of ourselves or the person that we want to be. He details an innovative four-step system for creating new habits and shedding bad habits, different than the usual repeat-an-action-for-30-days-to-create-a-habit plan. 

Feast Without Fear: Food and the Delay, Don't Deny Lifestyle by Gin Stephens

August 1, 2024

Feast Without Fear:  Food and the Delay, Don't Deny Lifestyle by Gin Stephens

Follow-up to the author's two previous books on intermittent fasting. This one is more science-y and not quite as readable as the other two books, but still has a lot of good information as well as a bunch of links to studies. What to eat and how much to eat during my eating windows was one of the things that most confused me when I started IF, so this had some useful information about eating and also why Gin doesn't recommend or endorse any specific diet plan, or give sample menus or food lists. 

AC: the Power of Appetite Correction by Bert Herring, M. D.

April 15, 2024

AC: the Power of Appetite Correction by Bert Herring, M. D.

A basic overview of intermittent fasting that digs deeper into our habits and patterns to help the reader understand why we eat - it's not all our fault, the food industry constantly encourages us to eat - and how to relearn healthier patterns. The author provides a collection of "tools" to aid those getting started with IF. I do love the Brussels sprouts test in the last chapter of the book: if you're not hungry enough to go microwave and eat some Brussels sprouts, then you're not REALLY hungry. For a more in-depth look at IF, read the books by Dr. Jason Fung and Gin Stephens.

Delay, Don't Deny by Gin Stephens

March 21, 2024

Delay, Don't Deny by Gin Stephens

Well-written book about the author's journey to health using intermittent fasting, especially OMAD, the one meal a day method. I became interested in IF after a conversation with one of my nephews, who began fasting intermittently due to his work schedule. While not for everyone, IF can improve many health issues including diabetes, inflammation, and digestive issues.

Wellmania by Brigid Delaney

December 5, 2022

Wellmania by Brigid Delaney

After almost two decades of partying hard every night, Australian journalist Brigid Delaney details her search for health via the multi-billion dollar wellness industry. After being prescribed drugs for high blood pressure and high cholesterol in her late 30s (more commonly prescribed to people in their 60s), she decides she is going to change her life and fix her health naturally.

The first half of the book is very interesting as the author talks about undertaking a controversial 101 day fast, then getting into an intensive six-week yoga program that includes taking a 90 minute yoga class daily. Later she experiments with various types of mediation an retreats. One of the things that she notices is that when you start pursuing health via one of these intensive programs, it brings up all the shit that you have stored down in the basement that you'd rather not think about (relationships, wasted years, why you go out drinking every night, etc.). She also talks about the wellness industry itself which is supposed to be for everyone, but then places like Lululemon sell yoga pants for over $100 a pair and the largest size they come in is a 10. But then in the second half, she frequently drifts off into politics and the state of the world (pre-Covid 19) and gets off track. The takeaway is that if you decide to do any of these things for yourself, the most beneficial is vedic meditation.

The book is supposed to be made into a movie next year.

An advanced yoga pose - Delaney notes that unless you're born with a specific type of body or are willing to take a 90-minute yoga class every day, it's unlikely that most of us will ever be able to achieve this level.

#veryfat #verybrave by Nicole Byer

November 28, 2022

#veryfat #verybrave by Nicole Byer

Comedian Nicole Byer celebrates her plus-size body in this collection of photos showing off her collection of bikinis. She also talks about growing up as a large child and living as a plus-size adult in a society that scorns fat people. She discusses her acting career and how she gained the confidence to be #brave enough to appear in her bikinis in public. 

Nicole is a funny lady and I enjoy watching her on the Netflix baking disaster series Nailed It! The cover photo is a take-off on a photo of the singer Lil Kim.

Nicole on Nailed It!

Keto Clarity by Jimmy Moore with Eric C. Westman, M.D.

November 27, 2022

Keto Clarity by Jimmy Moore with Eric C. Westman, M.D.

A beginner's guide to starting a keto diet with explanations of how keto differs from low calorie, low carb, and paleo diets. My sister-in-law is doing some kind of carnivore's diet, so I wanted to see if that's the same thing as keto. It's not.

The research on keto's positive effect on a variety of health conditions is intriguing, including diabetes, weight loss, cardiovascular disease, aging, and cognitive disorders. Carbs are my downfall and I do better if I stay away from carbs altogether, rather than trying to limit them like plans like WW do (which works well for some people - one of my brothers has done WW for years with great success). Keto eliminates most carbs except for non-starchy vegetables and the few carbs that you may get in protein sources. I actually like vegetables (no, I'm not an alien), but this might be a good diet for the non-vegetable eater.

Another thing about keto that appeals to me is that you limit protein, since I'm not a meat lover. The hardest thing to get your head around is increasing the fat in your diet. If you aren't eating sugar or starch, you body will start to burn your dietary and stored fat. It seems counter-intuitive to eat fat when you already have plenty of fat stored around your body, but it seems like the dietary fat triggers fat burning. Also, it's been drummed into us for decades that fat is bad for you, even though studies have proved that this isn't true, that it's based on a hypothesis rather than genuine research. Most of what the government tells us about what we should eat comes from lobbyists from various food industries (sugar, snack foods, dairy, grain, juice box manufacturers, soda producers, etc.) and who will pay the most money. Most doctors know very little about nutrition since they don't take even a single class on diet in medical school - I've heard that nutritional instruction is an hour or two at the most.

Overall, keto sounds like it might be a good way to give your organs a rest, especially your liver, kidneys, and pancreas, so I am planning on trying it for 30 days and then evaluating the results.

Peanut butter fat bombs, one of the more delicious things that you can eat on keto

Nut butter fat bombs:

1 c. nut butter (preferably almond or cashew, but I used low sugar p.b.)

3/4 c. coconut oil

2-3 T. unsalted butter

2-3 packets stevia

Combine all ingredients in a microwavable bowl and heat in microwave until melted, stirring about every 30 seconds. Pour mixture into ice cube trays or other container. Freeze for two hours. If using a larger container, freeze for 1-1/2 hours and cut into 16 portions, then freeze until solid. Enjoy one after dinner in place of a high-carb dessert. Makes 16 servings.

The Complete Guide to Fasting by Jason Fung, M.D.

June 12, 2022

The Complete Guide to Fasting by Jason Fung, M.D.

A comprehensive look at the practice of fasting, including reasons to fast. different ways to fast, how to get started, how to get through your fast, and how to comfortably end your fast.

Hunger and not eating is more of a psychological and cultural issue than a physical issue. Yes, we do get hungry, but it's more because we're programmed to eat at certain hours or a certain number of times per day, than because of a physical need. The longer you fast, the easier it becomes - the second day of a fast tends to be the most difficult. Practice helps: the more frequently you fast, the easier it gets. It's like getting weight loss surgery without the operation.

Yes, you can miss a meal (or two or three) without passing out or suffering serious health consequences. People have been fasting for thousands of years for religious and health reasons. Most people have had to fast at some point in their lives, for example, before having a medical test or surgery. Unless your body fat is below 5%, even the most elite athletes carry enough stored calories to last a month or two without eating.

Fasting allows your body's insulin levels to drop, so that you can burn stored fat for energy. Snacking constantly keeps your insulin high, which can lead to insulin resistance or type 2 diabetes.

Positive aspects: it's free - no special food to buy, no pills, no exercise equipment, no special clothes needed; almost everyone can do it - no training required - the book lists people who should not fast or should only fast under a doctor's supervision (the elderly, the very young, pregnant women, people with certain health conditions); it can be adjusted to fit into anyone's schedule or preferences - you fast on days when you know you're not going to a banquet or out with friends for dinner; you can make your non-fasting meal whenever you want, so if you love breakfast, you can schedule your fast so that you can eat breakfast; it's time-saving since there is no special meal prep required.

I am currently doing a 23-1/2 hour fast daily for weight loss. I have my daily meal in the evening around 6:30 p.m. and make sure I finish before 7 p.m., trying to stay with a low carb/high fat diet. This is just my preference - I feel better when I eat this way but you don't have to follow that particular eating plan. A LCHF eating plan means you take in fewer calories from carbohydrates and sugars, so although there may be an initial insulin release, your insulin level will drop quickly. But I've also done a 36-42 hour fast with no difficulty. As long as my weight loss continues on my current regimen, I'll stick to that but once my weight loss slows or stops, I'll switch to the 36-42 fast for a week, then go back to the 24 hour fast. You have to trick your system sometimes.

I don't know that I agree with everything in the book, such as cutting out things like artificially sweetened no-cal beverages. I avoid artificial sweeteners just because they are chemicals but I wouldn't necessarily tell everyone they can't have them, especially if it will help you get through your fast.

Lots of good information. I recommend it if you are at all interested in getting started with IF.

Life in the Fasting Lane by Jason Fung

June 6, 2022

Life in the Fasting Lane by Jason Fung

This is a basic guide to intermittent fasting (no, it won't kill you to miss a meal). It answers questions regarding fasting, ways to fast, what to expect, and offers practical advice for getting started.

Intermittent fasting can jump-start weight loss, improve blood sugar and insulin levels, lower blood pressure, reduce risk factors for cancer, promote longevity, improve brain function, and balance your hormones. People have been fasting for thousands of years for health and religious reasons. Even Jesus fasted for forty days in the wilderness (yes, it's possible to fast for 40 days as long as you drink water - even the most elite athlete has enough bodily reserves to last about two months without eating). 

I found this guide very helpful and have tried fasting to help with weight loss. As anyone who has tried to lose weight knows, weight loss is not a simple formula of calories in minus calories used equals weight loss, even if your doctor tells you that all you have to do is eat less and exercise more. There are also a lot more hormones in play than just insulin, and insulin isn't released only when you eat carbs. There are a number of ways to fast which can help with different issues (24 hour fast, 36 hour fast, 42 hour fast, 18/6 hour fast, etc). The writing in relatable and geared for the layperson, with real-life articles about their experiences by people who fast regularly.