The Hunger Fix: The Three-Stage Detox and Recovery Plan for Overeating and Food Addiction

by Pamela Peeke, Mariska Van Aalst

The author of New York Times bestseller Body-for-Life for Women presents a groundbreaking, neuroscience-based program to rewire your food-addicted brain and get the body you deserve

 

The body’s built-in reward system, driven by the chemical dopamine, is a fascinating adaptation: It  tells us to do more of the things that give us pleasure. Creative energy, falling in love, entrepreneurship, and even the continued propagation of the human race are driven by this system . . . just as is, unfortunately, the urge to overeat.

In The Fix, Dr. Pamela Peeke uses the latest neuroscience to explain how unhealthy food and behavioral “hooks” have gotten us ensnared; indeed, she shows that dopamine rushes in the body work exactly the same way with food as with cocaine. Luckily, we are all capable of rewiring, and the very same dopamine-driven system can be used to reward us for healthful, exciting, and fulfilling activities. The Fix makes this possible by laying out a lifelong, 3-stage plan that starts with a 3- to 4-week jump start to break so-called heinous hooks and replace them with healthier actions. Fitness guides, meal plans, and recipes are constructed to bolster the growth of new neurons and stimulate the body’s reward system. Gradually, healthy hooks like playing games, meditating, having sex, going for a run, laughing, and learning a new language will replace the junk food, couch time, and other bad habits that leave us unhappy and overweight.

Genres: Nonfiction, Health, Self Help, Nutrition, Food, Cooking, Fitness

368 pages, Hardcover

First published May 8, 2012

About the author

Dr. Pamela Peeke is an internationally recognized expert, physician, scientist and author in the fields of nutrition, stress, fitness and public health. On stage or in front of a camera, she combines her trademark energy, wit and humor with the latest scientific data to motivate and educate audiences of all ages to transform themselves for healthy living.

Dr. Peeke is WebMD's lifestyle expert for their 90 million members, where she presents her multimedia lifestyle program Everyday Fitness with Dr. Pam Peeke. Serving as chief medical correspondent for nutrition and fitness at Discovery Health TV, Dr. Peeke is featured on the award winning National Body Challenge series and is the host of the Could You Survive? series, based upon her national bestselling book Fit to Live. Magazines including O, Prevention, Fitness and More feature her columns and editorials. Dr. Peeke is a regular in-studio science and health news commentator for the national and cable networks.

Dr. Peeke is a New York Times bestselling author. Her books include Fight Fat after Forty, the first consumer book describing the complex science behind the stress-fat connection and what can be done to reverse it. Based on the groundbreaking research Dr. Peeke conducted at the National Institutes of Health, this state of the art book details her holistic, well integrated approach combining science and practical tools to help consumers cope with daily stresses to finally break the stress-fat cycle for life. In Body for Life for Women and the companion Body for Life for Women Workout DVD, Dr. Peeke uses cutting edge science and a holistic and integrative program to show women how to transform their lives as well as achieve and maintain their optimal mind and body fitness throughout the decades of their life. Fit to Live, presents wellness with a survival twist and challenges her readers with the question "Are you Fit to Live – Mentally, Nutritionally, Physically, Financially and Environmentally" to survive 21st century living, from divorce to disaster?

Dr. Peeke's new book, The Hunger Fix: The 3 Stage Detox and Recovery Plan for Overeating and Food Addiction (Rodale, 2012) will be launched the week of September 18th, 2012. This book presents the new science of food and addiction, noting the latest NIH based research showing that food addiction is real. In The Hunger Fix, Dr. Peeke presents a plan for detox off the "false fixes" or addictive food products, and a blueprint for lifelong control and recovery by switching to "healthy fixes" and reclaiming the brain's hijacked reward center. The Hunger Fix is the first consumer book to present the science and plan and is a game changer in the field of weight management and healthy living.

Dr. Peeke serves as spokesperson for the AmericanCollege of Sports Medicine's Exercise is Medicine global initiative. Together with the US Surgeon General, Dr. Peeke created the Surgeon General Walks for a Healthy and Fit Nation. She has been recognized by the National Library of Medicine as one of America’s leading physicians in their touring exhibition, Changing The Face of Medicine. Dr. Peeke is senior editor of the Women's Health section of the new edition of the textbook Lifestyle Medicine.

Dr. Peeke holds the position of Assistant Clinical Professor of Medicine at the University of Maryland, School of Medicine, is board certified in internal medicine, and is a Fellow of the American College of Physicians. As a Pew Foundation Scholar in Nutrition and Metabolism during her postdoctoral fellowship at the University of California at Davis and then as the first physician to serve as Senior Research Fellow at the National Institutes of Health Office of Alternative Medicine, Dr. Peeke conducted research in the newly evolving field of integrative medicine. Dr. Peeke was among the first physicians with formal training in nutrition science and while at the NIH, studied the relationship between chronic stress, nutrit

Reviews

[Frances Kuffel · Rating 5 out of 5]

There is nothing more boring than reading a diet book.

Fortunately, *The Hunger Fix* is not so much about dieting, or even losing weight, as it about how addiction (particularly food addiction, which has been nay-said for far too long) works & how it injures the brain. I hope Dr. Peeke goes on to write a generalized version of this book because an alcoholic or depressive or victim of abuse will find it as essential as someone with a pie on her desk. She marshals recent science and surveys to back up her claims and gives the recovering addict enough work to do that some of the lonely time of not eating or being medicated through food becomes lively, self-educating and newly purposed. This goes way beyond the cupcake on the cover

[Dwan Dawson-Tape · Rating 4 out of 5]

Giving it four instead of three (why no half stars,Goodreads?!) in an attempt to be encouraging. This is a unique read, full of sciency ideas for overcoming food addictions. I am glad Ms. Peeke didn't make babyfood out of the science in her thesis, but you will get tired of hearing the full latin names of brain parts. On the other hand, I don't like "PFC" for prefrontal cortex either. This book might make the difference for a well-read, intellectual type, and this is why I rate the book as high as I do. On the other hand, the author's tone can come across as arrogant and she frequently self-promotes in the book.

[Kim · Rating 3 out of 5]

This is closer to 3 and a 1/4 stars, not a full 4 nor a full 3. The author who is an M.D. first and foremost,is also a food addict and has dealt with the problem years ago. She shares her story along with other stories of success (which is when I tune out,get bored and start flipping through through the book) to rally you into wanting to do this. I respect the fact that you have an M.D. who is NOT painting larger people with the same lazy brush but acknowledging that food addiction is a serious problem and not a cop out. There are plenty of facts to help those who are not sure that they have a problem and for those of us,like myself, who know they have a problem identify your triggers, what you binge on, and how to control those urges.

This is not a weight loss book, but rather a 12 step style program in 3 levels. There are dietary plans yes, but they are designed to help you step away from the trigger foods into more healthy foods that give the same thrill. She does make room for vegetarians and also acknowledges that food addicts come in all sizes. Her levels are realistic, some may take a few months or more depending on your circumstances, how heavy an addict you are and your support system.

As of this review, I am further along in my process than what this book can do for me at this point. It may become relevant to me later on, and a second reading is possible.

[Salsadancer · Rating 4 out of 5]

Not so much about dieting, or even losing weight, as it about how addiction, particularly food addiction, works & how it injures the brain. Based on the info of emerging science.

[Gail Clayworth · Rating 4 out of 5]

I did find the author's self promotion annoying at times, but still found this to be a helpful
comprehensive approach to weight control and healthy eating. This book takes away all the shame and self blame and helps you understand how addicting certain foods can be and how our brain chemistry can keep us in a vicious cycle of over indulgence and regret. There is lots of practical advice for breaking the cycle and managing the stress that contributes to it. It cites new evidence that salty, sugary, fatty and processed foods can be as addicting as any drug and impact the brain in the same way. This book will help you identify the foods you're addicted to and get you out of denial.

The eating plan includes a detox phase and then transitions into a way of eating for life that seems quite do-able, based on lean protein, healthy fats, whole grains, fruit and vegetables and natural whole foods. Of course we all know that those are the foods we should be eating, but this book helps you battle the cravings that keep pulling you away from them and back to the sugary, salty, fatty, processed stuff. Every recipe I've tried from the book so far has been tasty and satisfying.

[Missy Miller · Rating 3 out of 5]

This book is yet another piece in the ever-growing milieu of books that are taking a serious look at overweight, obesity and other obsessive eating behaviors as ADDICTIONS, habits with powerful (read: POWERFUL) brain chemicals reinforcing and driving the actions that are causing us problems.

This book does an amazing job of explaining the mechanisms behind the cycle of addiction as it pertains to food and offers supplementary lifestyle changes that can augment and support a detox and abstinence period.

The author tries to give a lot of insight into what it takes to get to that revelatory "breaking point" moment - when you are ready to commit to change and stop the behavior. However, I don't think it's possible to get someone to that point by writing about it. The key is to pick the book up when you are fed up (pun intended).
Would be excellent to read with this book: http://www.goodreads.com/book/show/11...

[Mary · Rating 4 out of 5]

Dr. Pamela Peeke has a gift for writing and giving instruction. This is the 2nd of her books I've read and this is an excellent book for overcoming bad eating habits. In addition to an excellent detox program, she also included many recipes and tips for healthy snacking and eating. This book is a permanent addition to my book shelf.

[Carol · Rating 3 out of 5]

Received as a GoodReads giveaway. Good information, nothing too different from the usual diet, exercise and attitude directions, though. The scientific background was a little too heavy for me at times.

[Danni · Rating 5 out of 5]

I loved it. I almost don't want to give it back.

[Andrea David · Rating 5 out of 5]

I think this is an excellent book. I lost 20 pounds in a year using much of her advice.

[Emilie · Rating 2 out of 5]

My first observation would be this - when writing a book for people struggling with junk food, don’t put a picture of a cupcake and potato chips on the cover! Come on! That’s just mean. Overall, I could see this book being helpful to some, but, for me, I thought it could have easily been called - let me tell you a bunch of stuff that you probably already know, and I will be as repetitive as possible in order to make the book long enough. The book really gave an oversimplified plan that, in my opinion, probably is not enough to help with the mental/emotional aspects of food addiction.

[Michele Pumphrey · Rating 5 out of 5]

Author have encouraging advice

Having hard time stay on the ketogenic diet recommended by Jason Fung, M.D. in his book The Obesity Code. Hopefully by following Pamela Peeke's advice to exercise, meditate, set goals and do other things to boost dopamine in the brain, I will better adhere to the Ketogenic diet. Have a hard time avoiding sweets and other fattening foods, but need to follow Pamela's advice to stop this tendency.

[Jane · Rating 3 out of 5]

This book had a lot of good information in it, but the structure wasn’t very easy to follow as a three stage program, in my opinion. The premise of food addiction seems solid, from which follows the total abstinence from “false fixes”. Sounds good in theory, but not easy in fact. I will likely adapt some of the ideas in the book, but probably won’t do the whole program.

[Jen Jones · Rating 3 out of 5]

DNF. I think this book is good for someone just starting out in their weightloss journey, but being that I'm a year in, I've figured most of this out on my own. May be good for others, but not a good fit for me.

[Tammy L · Rating 5 out of 5]

Addicting

Easy to understand. False fixes gave me knew awareness. A good place to start once you accept you are addicted to food.

[Tanya Naser · Rating 5 out of 5]

This is an excellent book for anyone who needs a plan and some reassurance that they're not struggling because of lack of willpower. Great read!

[Miss Fluffykins · Rating 3 out of 5]

Reads like a modified 12 step program. Gimmicky and lots of name dropping. Has some valid info in it

[Lamp Stung · Rating 1 out of 5]

It relies on me having an epiphany.
What if I don't have one?

[Launi · Rating 4 out of 5]

I was really excited about this book at the beginning because it has a differnt approach on typical dieting dilemmas. Following are the points that particularly fascinated me:

"Researchers have uncovered irrefutable proof that food itself can, even under the strictest definitions, be considered a substance of abuse."

"Foods change the structure of the brain the same way that cocaine does. Researchers from Yale University have have used functional MRI studies to prove that both lean and obese women who test positive for addictive behavior around food show the exact same pattern of neural activity as a anticipation of their drug of choice --- in this case, a chocolate milk shake--- but very low levels of satisfaction after consuming them."

"People were 30 to 40 percent more likely to be obese if they had addiction in the family. For women the chance was 50 percent greater."

"Some people are more vulnerable to all of life's False Fixes than others. Those whoe've endured a major trauma or abuse, have a family or personal history of addiction (often referred to as cross-addictions), or have suffered from depression, anxiety, or ADHD may have a higher predispostion--- they may even sart using their False Fixes simply to self-medicate."

"If you can change certain key choices--- your diet, the way you handle stress, how you move your body--- you can rewrite those notes in the margins of your genome and flip the switch to activate the genes that support and protect your health. As the genes underying that addiction are turned on, your False Fix cravings will decrease enough for you to be able tocontrol your choices and shed the weight."

"Sugar has such a strong effect on our brain chemistry that it has been used as an anesthetic during dental procedures and circumscision for small children. But doctors have noted that this painkilling effect stops working very quickly, and children outgrow it after just a few applications."

"Cocaine and amphetamine cause a dopamine "rush" because they allow the dopamine to linger in this space between neurons and to activate the dopamine receptors even longer, tresulting in a more intense high. Yet brain scan studies and blood tests suggest sugar and other sweet tastes even surpass this drug high."

"Obese people had far fewer dopamine receptors in the brain's striatum, the reward center, and therefor had to eat more to experience the same reward or high as average-weighted individuals."

Diets" that deprive the brain of natural reward and pleasure fail because they cause chronic elevations of cortisol (stress hormone), creating stress, the main driver of addiction and how the Hunger Fix program completely sidesteps this extremely common pitfall with a primary focus on satisfaction.

So lots of good information in this book and my only criticism for the book would be that it did not really lay out a specific eating reform plan. It did, however, go into great detail about ways to achieve your "dopamine" fix other than eating, such as meditation, exercise, etc.

[Leslie Nelson · Rating 5 out of 5]

I really enjoyed this. Dr. Peeke gives some wonderful, actionable advice about overcoming overeating and food addiction. I eat whole food plant based, so I won't be following all her food suggestions, but really appreciate her approach, and will be using it to improve my health.

[Kelly · Rating 5 out of 5]

This book explained food addiction in a clear yet detailed way that I have never before read. Presents a very specific game plan for overcoming overeating. This is a reference book to work part way through then return to as you make progress toward goals. She explains how addiction to certain foods affects the brain in the same way as drugs or alcohol and that just willpower is not going to be enough. You need to find ways to get that good feeling without your trigger food. She has great lists of protein rich meals and some recipes. She ties in the mind and body. This is not a diet but a life change. The "schedule" is very loose and is structured around first moving away from the foods you are addicted to and then focusing on your weight loss goal and then has steps for maintaining your progress.

[Susan · Rating 1 out of 5]

I didn't actually finish this book; I gave up about 1/3 of the way through. An article in More magazine prompted me to read this book because a very dear friend is struggling with an eating disorder. I liked the generous sprinklings of science explaining addictions in terms of dopamine, prefrontal cortex, lab experiments on rats, etc. However, after reading "Food: The Good Girl's Drug", recommended by my friend's nutritionist, I felt that this book was a bit too rigid and preachy to be of help, in my opinion. It might work for some people, but diet plans and a "schedule" for recovery just didn't sit right with me. This is a very personal thing, and I'm sure many people will benefit from this book, but I just don't like the overall approach.

[Ted · Rating 4 out of 5]

"*** I received this book for free through Goodreads First Reads ***
** The Giveaway was Listed By Rodale **
* I received my copy on Thur, Sep 29, 2012 *

THANK YOU GOODREADS FIRST READS AND Rodale! "

An excellent book for formulating a plan and understanding the effects and psychology of weight loss. Knowledge is power when it comes to losing weight. Many people that suffer trying to lose weight are reluctant to many ideas because they feel they can never eat what they consider normally again. This book is more like a way to reprogram your brain and give you a better understanding of how to lose the weight.

[Lois · Rating 4 out of 5]

Well I'm not even that far into this book on food addiction and I like it. Lots of information about early onset food addiction and its impact. Also, interesting info about maternal and paternal genetic-based propensities that can be passed on. More relevant for what I may have passsed on to my child, and she to my child's children, than me, since I don't think either of my parent's struggled with this issue. But as I continue to reach for health as I age, I find this book's approach supportive. We'll see if I change the rating to 5 stars as I read further.

[Sheehan · Rating 3 out of 5]

Free book on spec, had it on my shelf for years, very informative step by step approach to intervention of addictive food behaviors.

I am sympathetic to the argument that food addiction is one of the harder to navigate, in that there are "fixes" freaking everywhere, and since food is social, everyone you run into is effectively an "enabler".

The books has some good suggestions, well organized and an inspiring tone.

No quick solutions, but plenty of good science explanations and reasoning behind the suggested program.

[Kaitlyn · Rating 2 out of 5]

Excellent idea behind the book. Science is sound. BUT she is very repetitive and her "easy" steps and highly recommended steps include doing a video journal daily. Also charting your weight throughout your life and at what points you gained and lost. I'm not going to say these wont work and I'm fine putting work in, but all the recommendations together were more like a full time daunting job than an approachable solution.

[Vera · Rating 4 out of 5]

Just in time for the holidays, this book is a must read for anyone who has struggled with food addiction and over eating. I've been using portions of the plan and have already seen an improvement in my eating habits as well as a 2 pound weight loss. This is a book I am still reading due to the fact that I go back and read some portions over again to assist me in staying on track.

[Wendy · Rating 4 out of 5]

I have issues with food. I'm not obese, but I am slightly overweight. I exercise...if I didn't, I don't want to know what I might weigh. I am not 100% happy with my body or my performance, and the phrase "You can't out exercise a bad diet" comes to mind. I can't say this book is the answer for me, but I can take some bits from it that will hopefully help me on my journey to better health.

[britt_brooke · Rating 2 out of 5]

This book helped me realize food addiction is a real thing which was eye-opening and possibly life-changing. However, it was very poorly written. In additional to it not reading smoothly, I found at least three grammatical errors myself (which means there are likely more). Simply put: I just didn't think it was that good.

[Margaret · Rating 4 out of 5]

Fantastic, scientific information about our brains, and how compulsive (unhealthy) food choices are driven by a broken dopamine system. (Oversimplifying here.) Would be an excellent and encouraging read for people who feel their eating habits are out of control despite "knowing better." Strong guidance for overcoming bad, mindless habits. Highly recommend.