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Dr. Mark Hyman

Eat Fat, Get Thin

Summary

Dr. Hyman details very convincing evidence on why eating the right types of fats is the healthiest, most satisfying and most sustainable way to live a long and healthy life. Provides a great 21 day program to jump start your metabolism, lose weight, reverse chronic health problems, improve sleep and clarity of mind (recipes, supplements and other tips)

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Key Takeaways
  1. Food is not just a source of energy or calories, food is information. It contains instructions that affect every biological function of your body
  2. Simply eating less and exercising more almost always fails in the long term as it puts the body in "starvation mode" which is unsustainable. Eating a diet high in healthy fats helps you lose weight without effort and feel satisfied the entire time which is what makes it so sustainable
  3. The quality of our diet is paramount - real, whole, fresh, unadulterated foods. Eating these real, nutrient dense foods help you lose weight without effort but also give you more energy and clarity without ever craving sweets, carbs or other junk food
  4. The importance of sleep along with this diet cannot be overstated. A minimum of 7-8 hours per night is vital for a healthy body and mind. If you're used to sleeping less, force yourself to stay in bed for 7-8 hours. Your mind and body will soon learn that it is allowed to sleep and will use the opportunity to catch up on its "sleep debt"
  5. Biggest source of abnormal cholesterol is not fat but sugar
  6. Eating healthy fats helps prevent brain aging, dementia, diabetes, seizures, depression, autism, trauma, inflammation and helps improve sleep, clarity of mind, energy, mood
  7. The cornerstones of a full life are good food, movement, relaxation (de-stressing) and sleep. The last two may be the most important for a healthy, full life
  8. Healthy foods
    1. Non starchy veggies (unlimited) - broccoli, asparagus, green beans, spinach, Brussels sprouts
    2. Nuts and seeds - almonds, cashews, walnuts, pecans, pumpkin seeds, sesame seeds (avoid peanuts)
    3. Great fats - olives / olive oil, coconut oil, grass fed butter, avocado / avocado oil, nuts and seeds
    4. Fish - salmon, sardines, anchovies
    5. Meat - grass-fed beef, lamb, bison
    6. Poultry - pasture raised poultry and eggs
    7. Dairy - grass-fed butter (avoid milk, cream, etc.)
    8. Fruit - moderate amounts of low glycemic fruit (berries are great)
    9. Beverages - water (at least 8 glasses per day), green tea, 1-2 cups black coffee (no sugar or artificial sweeteners)
  9. Avoid
    1. Sugar in all its forms - soda, juice, other drinks
    2. Artificial sweeteners
    3. Refined carbs - white bread
    4. Vegetable oils - canola, corn, soybean, safflower, sunflower
    5. Avoid chemicals and pesticides (by choosing organic)
    6. Dairy (besides grass fed butter)
    7. Gluten, flour and grains
    8. Alcohol - max 1 glass of wine at night
    9. Beans
    10. Processed foods of any kind (bacon, salami, hot dogs)
  10. Provides a 21 day program to jump start your metabolism, lose weight, reverse chronic health problems, improve sleep and clarity of mind
    1. Don't worry about how much you eat during the program, rather what you eat
  11. Supplements
    1. High quality multivitamin and multi mineral
    2. 2g fish oil
    3. 2,000 IU vitamin D3
    4. 300mg L-Carnitine twice per day
    5. 30mg coenzyme Q10 twice per day
    6. 20 billion CFU Probiotics
    7. 1-2 tablespoons coconut oil (MCT even better)
    8. 2-5 g PGX fiber
  12. Other tips
    1. Keep a regular sleep schedule with about 7-8 hours total sleep
    2. Avoid screens within 30 minutes of sleep
    3. Relax through long walks, deep breathing, massage, steam or sauna
    4. 30 minutes per day of light to moderate exercise
What I got out of it
  1. Good and convincing read on why eating the right types of fats along with a lot of vegetables, healthy proteins and limitied/no sugar is essential for a healthy, long and balanced life
Resources - check out his website which has a ton of great recipes, PDFs and more

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