The Fat Switch

by Richard J. Johnson

The classic teaching is that too much food intake plus too little exercise equals fat. However, this book makes the strong case that obesity does not result from gluttony and idleness, but rather because we have activated a "fat switch" similar to that used by animals in the wild to increase fat stores. In this book Dr Johnson takes the reader on a medical detective story to find the fat switch and to learn how to reverse it to bring back health once more. The story includes discussions of emperor penguins, the art of Peter Paul Rubens; Friar Tuck; Falstaff; the Columbian World Exposition of 1893; the Yanomamo Indians of Venezuela; the Inuit of the Arctic, San women with steatopygy (characterized by massive behinds); the gastric brooding frog (possibly extinct); hummingbirds; the desert gerbil; the gray whale; the bar-tailed godwit; the marine clam worm; and the great racehorse Secretariat. The story includes studies of wild animals, laboratory based experiments, clinical research, and history. Dr Richard Johnson makes the compelling case that certain foods, especially fructose from added sugars, may be driving the epidemics of obesity and diabetes. The book not only makes a compelling case for how the fat switch is turned on, but also state of the art science on how to prevent, treat, and potentially cure obesity. The book is highly illustrated (68 figures) and highly referenced, but is aimed for the lay reader who wants to know not only how to prevent and cure obesity but why it is occurring so rampantly in society

Genres: Health, Science, History, Nutrition

333 pages, Kindle Edition

First published January 1, 2012

About the author

Richard J. Johnson, M.D. is a practicing physician and clinical scientist who is internationally recognized for his seminal work on the role of sugar and its component fructose, in obesity and diabetes. His new book, Nature Wants Us to Be Fat, tells of the discovery of a biological switch that helps animals become fat and insulin resistant to help them survive periods of food shortage. Work led by the author and his research team have shown that this switch is turned on in many people and is playing a key role in the obesity epidemic. This has led to significant breakthroughs in both understanding the cause of obesity as well as how to prevent or treat it. His science is highly regarded and highly cited, and he has published over 700 papers. He previously authored The Sugar Fix with Timothy Gower in 2008 (Rodale) and The Fat Switch in 2012 (Mercola.com) He is currently a Professor of Medicine at the University of Colorado in Denver. He lives in Aurora, Colorado with his wife, Olga, children, Tracy and Ricky, and two miniature golden doodles

Reviews

[Gary Yencich · Rating 5 out of 5]

One third of americans are overweight. Another third are obese. It didn't always used to be this way. What happened to the world in general and the US in particular? If you're looking for an explanation to this question then this is the book is for you.

Not a diet book. Also the cover does this book a disservice... But we all know not to judge a book by it's cover don't we?

Social, political and scientific reasons are explored and given weight. The short answer is that we are not living the life we were designed to live by millions of years of evolution. (If you don't believe in the validity of evolution you need another book.) The rate of change in what we eat and how we live over the last 10,000 years has outpaced our ability to adapt physically. This change has only accelerated in the last 50 years.

Some other tidbits without giving away the whole book: It's not simple algebra: calories in calories out. In other words all calories are not created equal. Sugar is not your friend. The USDA food pyramid is not your friend.

Okay that's enough for now. I can recommend this book. It's illuminating and that knowledge is empowering.

[Andrea · Rating 3 out of 5]

Some interesting hypotheses, interwoven with nice snippets of history. Johnson presents the evidence for his theory, no conflicting evidence presented though.
Some recommendations plucked out of thin air, such as his preferred macronutrient percentages. Ignores role of plant based micronutrient density on oxidative stress. However the overall message of "sugar is poison" I completely agree with

[Suzi · Rating 4 out of 5]

interesting, consider it's over a decade old most of it is still relevant and gives a background for someone who is always on a "fat loss journey"

[Melissa · Rating 3 out of 5]

This was a very interesting and relatively technical book....but no magic "switch" revealed - a bit of a let down, I must admit! In short, I have learned, "it's complicated". But, I guess I already knew that :)

However, I learned a lot about what triggers animals to gain and lose weight, and find comfort in the fact that we evolved to retain fat for survival purposes. Those who can hang on to fat are more likely to survive a famine - "score!"

There was good information about different enzymes, acids, hormones, and how insulin is regulated. Overall, I have a much better understanding of many theories being explored and have picked up advice that will help in the ongoing struggle to lose, or frankly, just maintain my weight!

[wout · Rating 5 out of 5]

An insightful book about the various ways fructose wreak havoc on the human body. You could almost see it as an anti-nutrient, if supplied in a high concentration. Like all substances, the dose makes the poison. After hearing about the concepts in the podcast of Peter Attia, I wanted to learn more about the research that Prof. Richard Johnson and his colleagues had done to support his claims. Surprising to me were the relationship with yeast and umami foods to uric acid and its further effects on blood pressure. I will definitely reread parts of this book in the future.

[Erika Cunningham · Rating 5 out of 5]

This book really needs a different cover. This is not a diet book.

The author provides a convincing case how fructose and uric acid underpin the mechanisms driving obesity, metabolic syndrome, NAFLD, and related conditions. The writing is quite technical and it’s helpful to have some basic biochemistry knowledge. I especially enjoyed his discussions on evolution and comparative biology. Fascinating read.

[Danielle Dulchinos]

Terrible cover. Interesting science at the start. More speculative in later sections. And interesting intro to metabolic syndrome research.

[Julia · Rating 5 out of 5]

I was skeptical, but it works for me. For the weight loss genre, this is a 5-star book.

[David Carriere · Rating 5 out of 5]

The Fat Switch by Dr. Richard J. Johnson is a compelling, deeply researched exploration of why the body gains and holds on to fat. What makes this book stand out is the way Johnson transforms complex metabolic science into an accessible, almost story like journey through the biology of weight gain. His “switch” theory rooted in mitochondrial function and decades of research offers readers a refreshing and empowering perspective: that stubborn weight gain is not a moral failing but a biological mechanism that can be understood and managed. The book blends science, history, and practical insight with clarity and credibility, making it valuable for anyone frustrated by conventional diet advice. A fascinating, eye-opening read that challenges assumptions and leaves you feeling hopeful rather than discouraged.

[Ben Natsarim · Rating 3 out of 5]

Author is obviously fascinated with zoology. I have to read through pages and pages that emphasize and re-emphasize itself on the necessity for fat accumulation on animals. I have yet to survive these topics that have obviously been redundant and have already delivered its point (hummingbirds have already been mentioned at least thrice on different topics and I am not yet passed these nauseating topics), while anticipating to actually read why I picked-up this book in the first place: how to solve my pre-diabetic state.

[Danny · Rating 4 out of 5]

Good content

However, why are we still talking about calories? Overall not bad. It does focus on the important issues of hormone balance and energy from carbohydrates. however, it still bothers me that so many people continue to believe in calories.

[Siobhan Leahy · Rating 4 out of 5]

Some good theories here that since the publication of this book have gained traction and now have an evidence base. Enjoyed this and I'm going to implement some of its findings into my everyday healthcare professional life.

[Mark Bruk · Rating 5 out of 5]

was extremely informative

[Melinda Reichert · Rating 4 out of 5]

5 stars for this topic of this extremely important part of our health that Big Food doesn’t want us to know about!!! … (3.5 on wording if this book because of medical jargon which was a bit difficult to follow, but do not give up on it!)
My uric acid overload has been causing my joint pain for decades! Eliminating fructose from my diet has greatly helped me get back my overall health!

[Ginny Lantz · Rating 5 out of 5]

Love it. Appeals to my scientific side although a little heavy on the evolution doctrine at times.

[Binky Watkins · Rating 3 out of 5]

It was a little on the statistical side...good info...served it's purpose. Informational.

[Samara · Rating 5 out of 5]

Turn off your fat switch! Excellent presentation of scientific information vital to all human health.

[Maria Emmerich · Rating 4 out of 5]

Connection between fructose and weight gain.

[Steven · Rating 4 out of 5]

Excellent medical book about weight loss that provides the scientific how and why behind cutting carbs, high intensity exercise etc.

[Janis · Rating 5 out of 5]

Not a diet book.

[Mona · Rating 3 out of 5]

Makes the point, but too much technical information.