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Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life
Lose weight, boost your metabolism, and start living a happier life with this transformative 30-day plan for healthy eating from the host of the hit podcast The Model Health Show.
Food is complicated. It's a key controller of our state of health or disease. It's a social centerpiece for the most important moments of our lives. It's the building block that creates our brain, enabling us to have thought, feeling, and emotion. It's the very stuff that makes up our bodies and what we see looking back at us in the mirror. Food isn't just food. It's the thing that makes us who we are. So why does figuring out what to eat feel so overwhelming?
In Eat Smarter, nutritionist, bestselling author, and #1-ranked podcast host Shawn Stevenson breaks down the science of food with a 30-day program to help you lose weight, reboot your metabolism and hormones, and improve your brain function. Most importantly, he explains how changing what you eat can transform your life by affecting your ability to make money, sleep better, maintain relationships, and be happier. Eat Smarter will empower you and make you feel inspired about your food choices, not just because of the impact they have on your weight, but because the right foods can help make you the best version of yourself.
Food is complicated. It's a key controller of our state of health or disease. It's a social centerpiece for the most important moments of our lives. It's the building block that creates our brain, enabling us to have thought, feeling, and emotion. It's the very stuff that makes up our bodies and what we see looking back at us in the mirror. Food isn't just food. It's the thing that makes us who we are. So why does figuring out what to eat feel so overwhelming?
In Eat Smarter, nutritionist, bestselling author, and #1-ranked podcast host Shawn Stevenson breaks down the science of food with a 30-day program to help you lose weight, reboot your metabolism and hormones, and improve your brain function. Most importantly, he explains how changing what you eat can transform your life by affecting your ability to make money, sleep better, maintain relationships, and be happier. Eat Smarter will empower you and make you feel inspired about your food choices, not just because of the impact they have on your weight, but because the right foods can help make you the best version of yourself.
432 pages, Hardcover
First published January 1, 2020
1219 people are currently reading
6289 people want to read
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Displaying 1 - 30 of 242 reviews
February 9, 2021
I am torn on this book. On the one hand, it may be the first "diet book" I've ever actually read cover to cover rather than picking and choosing the chapters and skimming the rest. And he references SO many people and studies that I have followed or read. So I feel like the research is there and the things he says generally make sense. BUT.... I don't think I have ever read a book that is more annoying and filled with cutesy one-liners and attempts at pop cultural references. More than once I wanted to just close the book and forget it as being frivolous and not worth my time. Finally, I just started skipping any paragraph that referenced Beyonce or Netflix or any of the other hundred pointless jokes or trite comparisons being made. I appreciate trying to make a somewhat dry topic accessible and enjoyable, but it went so far as to be absurd and really devalued the important things he was talking about. I'm hoping time will allow me to forget the ridiculousness of the book and just remember the good points he was making.
June 26, 2020
it's a very long book and I found it overwhelming. There's a lot of information but it's not too organized. I tried to read some topics and my eyes got tired and I had a hard time trying to understand some of the topics. I would use this book if I needed to check something about some specific food but I wouldn't read all this unfortunately. I do eat healthy and smart most of the time and when someone is trying to change their lifestyle they would probably look for a book that is more organized and goes straight to the point or maybe has some pictures and/or use of colors to make the book more fun to read. The information is good and there's a lot of things to read about but just not my favorite unfortunately. I received a free digital copy of this book from NetGalley in exchange for my honest review
December 29, 2020
This book is a must read for EVERYONE! Well researched, easy to apply the information, and thoroughly entertaining at the same time! Shawn Stevenson incorporated a ton of great research into this book but brilliantly managed to write in a way that keeps the information accessible and entertaining. It really helps you get a handle on how your body responds uniquely to different foods as well as how to "eat smarter" in order to help your body work more in your favor. He also includes a 30 day plan at the end of the book that is designed to allow you to become the expert on you...nothing cookie cutter here. Can't say enough good things about this book. It is so good I bought it for several family members too. Mind blowing, life altering, and an all around fantastic read.
December 29, 2020
This is among the best books on nutrition written by the man who changed my life and gave me my health back.
This book contains the information everyone needs and it's presented in an entertaining, easy to understand manner. Read it today!
This book contains the information everyone needs and it's presented in an entertaining, easy to understand manner. Read it today!
March 2, 2021
A must read if you are interested in nutrition. This book is not a weight loss book. It’s about the nutrition and fueling of your body for health, both physical and mental. The chapters on nutrition for brain health are changing the way I eat.
February 16, 2024
4 stars
A good book with lots of useful and very surprising information.
A good book with lots of useful and very surprising information.
April 22, 2022
At first I was not a fan of the very casual writing style but it grew on me and some excellent and practical takeaways.
- macros in the right ratio
- higher protein is best
- dangers of sugar and other processed foods
- the power of placebos
- incredible benefits to fasting 12-16 hours
- macros in the right ratio
- higher protein is best
- dangers of sugar and other processed foods
- the power of placebos
- incredible benefits to fasting 12-16 hours
November 5, 2021
A surprisingly awesome book on health and food. It is a very well researched and full with scientific facts. I would highly recommend this to anyone, interested in food related wellbeing.
The 30 day plan advertised on a cover wasn't resonated very well with me. There are better eating plans available.
The 30 day plan advertised on a cover wasn't resonated very well with me. There are better eating plans available.
January 11, 2021
I raced to finish this book because I heard great things about it from Dr Mark Hyman. It honestly was soooooo boring and nothing different from all the other health books. I was really expecting him to have some sort of extra knowledge about weight loss, ie liver and gut health. He briefly mentioned both, maybe 2 pages total. I basically skipped to the end to see what the 30 day program was....intermittent fasting & coffee. Which is a fancy way of starving yourself. The book does have some good points and research but he never goes into an explanation. Why should we eat organic? Why should we detox our liver? I know why but the average reader probably doesn’t. It just seemed like an autobiography of his life growing up and being fat.
December 29, 2020
Everyone needs to read this book! Incredibly easy to read but also packed with so much research and evidence. Shawn's voice comes through effortlessly in his writing, which makes you feel like you are having a conversation with your friend, even though it's about science (if you listen to his podcast you will know what I mean!).
This book isn't just about the food you eat, but it's also about improving your health overall, from sleep to stress to lifestyle. Whether your goal is to lose weight or simply become the healthiest version of yourself, there is information here that can benefit absolutely everyone. Highly recommend.
This book isn't just about the food you eat, but it's also about improving your health overall, from sleep to stress to lifestyle. Whether your goal is to lose weight or simply become the healthiest version of yourself, there is information here that can benefit absolutely everyone. Highly recommend.
March 19, 2025
What brought Shawn Stevenson to want to learn more about nutrition is pretty interesting--his own health journey. The information he gives here is sound, backed up with various studies and told in a hip, user-friendly kind of way but not much new from any other healthy eating book. I found myself skimming through it after a while. I mainly want to try some of the recipes in his Eat Smarter Family Cookbook: 100 Delicious Recipes to Transform Your Health, Happiness, and Connection.
May 29, 2021
4.5
Lots of very good food information and especially the information on sodas and sugar🥴 after listening to this book I will definitely cut out sodas and added sugar. Also implementing some of the recommendations Shawn suggested.
Lots of very good food information and especially the information on sodas and sugar🥴 after listening to this book I will definitely cut out sodas and added sugar. Also implementing some of the recommendations Shawn suggested.
December 30, 2020
Was blessed enough to get a copy before it was released. What a gem! The author did a ton of research and breaks it down for all of us. I knew food was important but this really takes it to another level. Get this book!
January 30, 2023
A lot of really good information & it was funny. I learned a lot.
Sad though because I just couldn’t get into the print version. It was excruciating to read, so I had to resort to finishing the book on Audible (I HATE listening instead of actually reading) 🥲
Sad though because I just couldn’t get into the print version. It was excruciating to read, so I had to resort to finishing the book on Audible (I HATE listening instead of actually reading) 🥲
June 6, 2023
What a good book! Definitely one I plan to pick up and re-read.
December 29, 2020
This book is going to change the way we look at nutrition for health. What is life without your health? We tend to put it on the back burner but it’s SO important.
February 26, 2025
I loved this book! I had the audio version which was read by the author. I enjoyed his delivery of the information with humor and how he related complicated health terms and processes to basketball to make it easier to understand for those without a degree in nutrition.
May 7, 2021
This is an amazing book, that I think everyone should read. It's up-to-date, well-researched, and full of lots of great facts that we can all benefit from in our world of myriad conflicting scientific information and confusing diets. To top it all off, the author is able to present everything in a style that's down-to-earth, and often hilarious. Can't recommend it enough. It took months for my library reservation copy to arrive, and there were 17 people waiting after me. After I finished it, I immediately went out and bought my own copy to refer to later.
January 4, 2021
These days it’s easy to feel lost in a sea of information, especially when it comes to health and nutrition. Shawn has changed the entire game with Eat Smarter. In the book you will constantly read “according to a study published in the journal of -insert peer reviewed publication here-. He takes hundreds of pages and articles and condenses them down into an easy to read format, weaving the material together in a cohesive manner that just makes sense and makes you feel excited to learn more implement the knowledge into your life.
This book makes you realize there’s a whole lot more going on with our health and wellness in terms of food that isn’t being spoken about, but it’s laid out in a way that’s easy to understand and it gives you the desire to make small changes in your daily routine.
My favorite part is Shawn never tells you what you MUST do. He shares the sciences. He reminds you how unique your own body and metabolic blueprint is from others.. And he ENCOURAGES you take the information he is providing and test it out to see how you, as an individual, will feel.
We all know there is no one size fits all way of eating. Shawn doesn’t just remind us of that: he gives us permission to step into our greatness and take ownership of the things we can control so that we can feel better in our own bodies and function optimally.
This book is a must have for anyone interested in eating. Ever.
This book makes you realize there’s a whole lot more going on with our health and wellness in terms of food that isn’t being spoken about, but it’s laid out in a way that’s easy to understand and it gives you the desire to make small changes in your daily routine.
My favorite part is Shawn never tells you what you MUST do. He shares the sciences. He reminds you how unique your own body and metabolic blueprint is from others.. And he ENCOURAGES you take the information he is providing and test it out to see how you, as an individual, will feel.
We all know there is no one size fits all way of eating. Shawn doesn’t just remind us of that: he gives us permission to step into our greatness and take ownership of the things we can control so that we can feel better in our own bodies and function optimally.
This book is a must have for anyone interested in eating. Ever.
December 30, 2020
I’ve had many “aha” moments and learned tons of impactful wellness tips that can be easily implemented. And the level of laughs and entertainment that have come from these pages are unreal. I mean, anyone that can reference Beyoncé at Coachella or Samuel L Jackson in a health book is going to keep you entertained. And when you’re entertained, you’re more able to learn and absorb the info ((at least I do)).
Eat Smarter provides science-backed studies on how to increase your metabolism, clinically proven ways to lose fat. Yet, it still makes chocolate and coffee a superhero; I mean a superfood. And as a mom of 3 littles, coffee is definitely a superhero for me.
So yes, you’ll get a 30-day program with recipes and strategies to support your health goals. Yes, you’ll get creditable sources on why you should incorporate certain foods and limit others. Yes, you’ll gain a next-level connection to your body through food and understanding how it supports you. But MOSTLY, you’ll feel empowered and in control of your health and wellness. So hit "add to cart," and you’ll be on your way to Eating Smarter.
Eat Smarter provides science-backed studies on how to increase your metabolism, clinically proven ways to lose fat. Yet, it still makes chocolate and coffee a superhero; I mean a superfood. And as a mom of 3 littles, coffee is definitely a superhero for me.
So yes, you’ll get a 30-day program with recipes and strategies to support your health goals. Yes, you’ll get creditable sources on why you should incorporate certain foods and limit others. Yes, you’ll gain a next-level connection to your body through food and understanding how it supports you. But MOSTLY, you’ll feel empowered and in control of your health and wellness. So hit "add to cart," and you’ll be on your way to Eating Smarter.
May 14, 2021
I originally heard this author on a podcast that was not his own (he does have his own called Model Health, but I didn't know that at the time). He was so engaging, I decided to read the book. It did not disappoint. It was a bit more science-y than I expected for a "pop science" book, but I found that I enjoyed that quite a bit as well (although it did make it a slightly slower read, especially at first). If you want to learn about the body and how it works with food, this is the book for you. I also enjoyed the attitude of humility that Stevenson brought to the table (ha! accidental pun there). Even though he is writing about what he thinks is best for the body, he is clearly open to and constantly learning more. He doesn't present the book in a 'this is the absolute truth about everything' sense, and I appreciated that.
Read through to the end, because I loved the last few chapters and found them super inspiring. I honestly read the last bit three times because it was so lovely and motivating.
In short, I learned a lot and enjoyed it.
Read through to the end, because I loved the last few chapters and found them super inspiring. I honestly read the last bit three times because it was so lovely and motivating.
In short, I learned a lot and enjoyed it.
July 7, 2021
Torn. There was some good info here. However, although I appreciate the authors sense of humor (at times), there are a LOT of random analogies (hope the reader likes sports and pop culture, or they’ll be incredibly confused), and unnecessary name dropping - almost as if he had a list of people he’s a fan of, or needed to “shout out” and checked them off as he went.
Overall, this was one big…very long, literature review on studies that have been done. I couldn’t formulate a guess on how many sentences started with “One study by ___ said…”. Now, as an avid reader and someone interested in nutrition, health, food science, psychology, neuroscience etc. there’s nothing particularly new or groundbreaking here. What he does, is combine a lot of info and put it into one place. My only thought is that there is probably “one study” on some of these topics that provide contradictory info as well. Meaning, “one study” is not always the best source of information; and, it’s almost always possible to find one piece of research to support a claim/point.
Overall, this was one big…very long, literature review on studies that have been done. I couldn’t formulate a guess on how many sentences started with “One study by ___ said…”. Now, as an avid reader and someone interested in nutrition, health, food science, psychology, neuroscience etc. there’s nothing particularly new or groundbreaking here. What he does, is combine a lot of info and put it into one place. My only thought is that there is probably “one study” on some of these topics that provide contradictory info as well. Meaning, “one study” is not always the best source of information; and, it’s almost always possible to find one piece of research to support a claim/point.
April 25, 2021
The tone is irritating. The constant review of what the author said before. Callback, callbacks. The way the author explained things was irritating. Irritating is the key word here. I learned a few things.
April 19, 2024
Loved this book!
November 1, 2024
As a quick disclaimer, this book is nonacademic and does not approach data with the meticulousness of a peer-reviewed journal.
Any nonacademic book that doesn't have the self-awareness to outline the author's criteria for citing studies is going to be a bit annoying. To build a sense of ethos, Shawn Stevenson is overly reliant on the fact that he used to be a fat guy that now is in great shape. It would have been even better if he had either 1. outlined specific criteria for how he chose studies to cite OR 2. provided footnotes on the structure of the studies. In the age of information (and misinformation), the ease at which we can cite study results should be kept in check by maintaining a critical filtration process and summarizing accordingly.
When randomly fact-checking one of the studies cited, I was disappointed that this book had failed to mention the average age range of the participants was 81. I mean it's not a big deal, but still...
If you are going to cite a study that does not follow rigorous criteria to deal with issues like sample bias, there should at least be an asterisk with a footnote that lets you know the age range of the participants so you can take it with a grain of salt in case you are not in that age range.
Of course that begs the question of whether the nutritional benefit from food would differ based on age. After a quick search, it seems there are multiple studies stating nutritional needs DON'T change with age, so at least you wouldn't be totally led astray to change your eating habits per the benefits cited in a study with an older population sample.
All that being said...
I don't have the time to fact-check every single study I found interesting. This book was MESSY. Name any whole food and I'm sure there's a little tidbit about it tucked away somewhere in this book. At a certain point, it just felt like I was getting beaten over the head with "WHOLE FOODS = GOOD." It became repetitive and felt like this was written for someone who has never heard of real, unprocessed food. Because of that, I'm not going to quote any studies dealing with specific foods, unless they are controversial ones or underappreciated ones that really surprised me. Also, any food that is listed here as healthy for your body is also healthy for your mind (shocker I know).
Before this book, I had no idea how inaccurate calories can be and I imagine this type of data would be useful for people who have eating disorders because it would lessen the grip a caloric number might have over you and help you get more in touch with how your body is feeling. The whole section on intermittent fasting and goal setting was one of my favorite parts of the book and has been the most actionable for me! Also, the recipes at the end of this book are great! I've tried three of them. I really appreciate that he didn't use obscure healthy ingredients, but rather stuff that is easy to access and not too expensive.
My advice for this book is to skim the first 75% of it, and really dig into the last 50 pages. Due to the sheer volume of data in this book, one of my big takeaways is that I should get testing to see what nutrients my body is deficient in and start from there!
Reasons Why Calories Don't Tell the Full Story pg 21-28
-Bomb calorimeter (less common method) "measures all of the available calories in the product. But most typical foods also contain indigestible components (like fiber) that are generally not burned in the human digestive tract."
-Atwater System (more common method) is solely based on rough estimates. 1 gram of protein = 4 calories. 1 gram of carbohydrate = 4 calories. 1 gram of fat = 9 calories.
-two different people eating the same food prepared in the same way will not get the same number of calories out of it due to genetics. There is a complex relationship between food, the human body, and your microbiome that makes calorie counting an overly simplistic and unsustainable approach to healthy eating.
-"Researchers at the Department of Human Evolutionary Biology at Harvard University affirmed that the process of cooking starch-rich foods, and even meat, substantially increases the caloric density gained from the foods."
Bread, White Rice, White Potatoes, Beans pg 73-82
-"A study published in The American Journal of Clinical Nutrition revealed that the consumption of resistant starch (found in white rice, white potatoes, beans, lentils, chickpeas) has profound effects on improving insulin sensitivity."
-The author had gut dysbiosis and was prescribed beans and bread as a source of resistant starch. Within a few months, his digestive distress and food sensitivities went away. "Data published in the British Journal of Nutrition attests that the right type of whole grains can significantly increase the ratio of friendly flora bifidobacteria and lactobacilli (if you aren't intolerant)"
-"Many studies are using isolated compounds found in grains, and not the whole foods themselves that are prepared properly and traditionally.... Just the process of cooking destroys WGA (Wheat germ agglutinin)"
Protein pg 97-121
-Protein promotes weight loss. "Danish scientists at Copenhagen University Hospital published research featured in The American Journal of Clinical Nutrition revealing that, over the course of a five-year study, no macronutrient reduced the amount of belly fat for study participants more than protein had." A randomized double-blind study published in The Journal of Nutrition found that overweight test subjects who were instructed to consume whey protein daily for 23 weeks lost more fat mass, had a greater loss in waist circumference, and had a great reduction of circulating ghrelin levels (our major hunger hormone) compared to test subjects taking daily soy protein or an isogenic carbohydrate drink."
-Consuming more than the RDA levels (changing your ratio of protein to carbs) can actually lower your risk of developing cardiometabolic disease (based on research conducted by the U.S. military and cited in the peer-reviewed Journal of Nutrition)
-"Study conducted by researchers at UCLA in 2009 looking at the data of over 130,000 patients revealed that nearly 75% of people hospitalized for a heart attack did not have high cholesterol."
Water pg 163, 214
-"Simply drinking water can have a metabolic impact on powerful fat-loss hormones like glucagon and HGH. A peer-reviewed study published in the journal Obesity found that drinking adequate amounts of water can literally trigger the release of stored body fat."
-"Insufficient hydration is the #1 nutritive trigger of daytime fatigue. Data published in the International Journal of Environmental Research and Public Health revealed that mild dehydration had a significant negative impact on fatigue, mood, reading speed, and mental work capacity in collegiate test subjects."
Sugar and Alzheimer's Disease 227
-Research published in the journal Frontiers in Endocrinologyshows that when the body is overburdened through high sugar intake, "excessive glucose can directly lead to insulin resistance extending to the central nervous system .... 'A close association between type 2 diabetes and Alzheimer's disease has been reported.'.... Excessive sugar intake and insulin resistance are so connected to Alzheimer's disease that scientists are now referring to it as type 3 diabetes. The over-consumption of sugar is devastating for your brain."
Banana vs Cookie? pg 129-130
Cited from a paper titled "Personalized Nutrition by Prediction of Glycemic Responses," which appeared in the peer-reviewed journal Cell, some had the expected glycemic response (cookie - whoOo. banana - whooo) But as you can see from this chart, some people had a stronger negative reaction to the banana! "Now, obviously doesn't mean that you should eat Cookie Crisp cereal for breakfast rather than a banana. But this does point to another interesting fact, which is: The sugar in fruit can be problematic for some people too."
Social Impact of Food pg 242, 265
-"Study after study has demonstrated how much the simple act of eating as a family can influence the outcomes of our food choices. For instance, researchers at Harvard University recently uncovered that people who consistently eat dinner with their families frequently consume more fruits and vegetables and less soda and processed foods."
-"A study conducted by researchers at Oxford University set out to find if providing more essential nutrients to young, male prison inmates would have an effect on violent behavior... The lead scientists in the first study stated, 'Having a bad diet is now a better predictor of future violence than past violent behavior. Likewise, a diagnosis of psychopathy, generally perceived as being a better predictor than a criminal past, is still miles behind what you can predict just from looking at what a person eats."
Intermittent Fasting pg 300-310, 341
-The goal is not to reduce calories, the goal is to reboot your metabolism. "Data published in the peer-reviewed journal Obesity states that employing intermittent fasting is like flipping a 'metabolic switch' that shifts the metabolism from fat creation and fat storage to mobilization of body fat in the form of free fatty acids and fatty acid-derived ketones to be used for fuel. Translation: Instead of storing more fat, intermittent fasting flips the switch to start using it.
-HOW-TO: "A common place to begin a structured intermittent fast is to finish your last meal of the day by 8 pm and then simply wait until 8 am (or later) the next day to have your first meal...To fortify your results, you can extend your fasting window out a bit more over time. If you finish your last meal by 8 pm, for instance, extending your fasting window until 10 am, 11 am, or noon the following day is where even more impressive results take place for many people. A 16-hr window is the documented sweet spot for lots of folks.... Anything from a 12 to 18-hour fasting window works best. Anything longer than that is just not necessary."
-"If you've racked up enough L's, you can develop a state of learned helplessness that will lead you to approach a new diet with a subconscious belief like, 'That sounds good and all, but nothing ever works for me long-term." The nocebo effect is just as real as the placebo effect. Don't get in your own way.
Goal setting and lasting success pg 344-345
"Asking the tough questions, with an optimistic view, is the step that helps us to find great gifts inside of our grief."
-What is this situation trying to teach me?
-What gift or talent do I have that can help create a solution?
-How can I make this awesome?
-How can I use this situation to help someone else?
-How good can this get?! (I love to ask this when things are going well.)
-Why do I have so much to be thankful for?
-How can I serve today?
Some foods I want to try now
-Rooibos Tea
-Raw cacao fruit
-Emulsified MCT oil
I have yet to try the 30 day challenge. As I said already, the three recipes I tried were delicious. However, it was time-consuming getting all the ingredients just for the small sampling I did, so it's still tbd if I do the whole meal plan.
Any nonacademic book that doesn't have the self-awareness to outline the author's criteria for citing studies is going to be a bit annoying. To build a sense of ethos, Shawn Stevenson is overly reliant on the fact that he used to be a fat guy that now is in great shape. It would have been even better if he had either 1. outlined specific criteria for how he chose studies to cite OR 2. provided footnotes on the structure of the studies. In the age of information (and misinformation), the ease at which we can cite study results should be kept in check by maintaining a critical filtration process and summarizing accordingly.
When randomly fact-checking one of the studies cited, I was disappointed that this book had failed to mention the average age range of the participants was 81. I mean it's not a big deal, but still...
If you are going to cite a study that does not follow rigorous criteria to deal with issues like sample bias, there should at least be an asterisk with a footnote that lets you know the age range of the participants so you can take it with a grain of salt in case you are not in that age range.
Of course that begs the question of whether the nutritional benefit from food would differ based on age. After a quick search, it seems there are multiple studies stating nutritional needs DON'T change with age, so at least you wouldn't be totally led astray to change your eating habits per the benefits cited in a study with an older population sample.
All that being said...
I don't have the time to fact-check every single study I found interesting. This book was MESSY. Name any whole food and I'm sure there's a little tidbit about it tucked away somewhere in this book. At a certain point, it just felt like I was getting beaten over the head with "WHOLE FOODS = GOOD." It became repetitive and felt like this was written for someone who has never heard of real, unprocessed food. Because of that, I'm not going to quote any studies dealing with specific foods, unless they are controversial ones or underappreciated ones that really surprised me. Also, any food that is listed here as healthy for your body is also healthy for your mind (shocker I know).
Before this book, I had no idea how inaccurate calories can be and I imagine this type of data would be useful for people who have eating disorders because it would lessen the grip a caloric number might have over you and help you get more in touch with how your body is feeling. The whole section on intermittent fasting and goal setting was one of my favorite parts of the book and has been the most actionable for me! Also, the recipes at the end of this book are great! I've tried three of them. I really appreciate that he didn't use obscure healthy ingredients, but rather stuff that is easy to access and not too expensive.
My advice for this book is to skim the first 75% of it, and really dig into the last 50 pages. Due to the sheer volume of data in this book, one of my big takeaways is that I should get testing to see what nutrients my body is deficient in and start from there!
Reasons Why Calories Don't Tell the Full Story pg 21-28
-Bomb calorimeter (less common method) "measures all of the available calories in the product. But most typical foods also contain indigestible components (like fiber) that are generally not burned in the human digestive tract."
-Atwater System (more common method) is solely based on rough estimates. 1 gram of protein = 4 calories. 1 gram of carbohydrate = 4 calories. 1 gram of fat = 9 calories.
-two different people eating the same food prepared in the same way will not get the same number of calories out of it due to genetics. There is a complex relationship between food, the human body, and your microbiome that makes calorie counting an overly simplistic and unsustainable approach to healthy eating.
-"Researchers at the Department of Human Evolutionary Biology at Harvard University affirmed that the process of cooking starch-rich foods, and even meat, substantially increases the caloric density gained from the foods."
Bread, White Rice, White Potatoes, Beans pg 73-82
-"A study published in The American Journal of Clinical Nutrition revealed that the consumption of resistant starch (found in white rice, white potatoes, beans, lentils, chickpeas) has profound effects on improving insulin sensitivity."
-The author had gut dysbiosis and was prescribed beans and bread as a source of resistant starch. Within a few months, his digestive distress and food sensitivities went away. "Data published in the British Journal of Nutrition attests that the right type of whole grains can significantly increase the ratio of friendly flora bifidobacteria and lactobacilli (if you aren't intolerant)"
-"Many studies are using isolated compounds found in grains, and not the whole foods themselves that are prepared properly and traditionally.... Just the process of cooking destroys WGA (Wheat germ agglutinin)"
Protein pg 97-121
-Protein promotes weight loss. "Danish scientists at Copenhagen University Hospital published research featured in The American Journal of Clinical Nutrition revealing that, over the course of a five-year study, no macronutrient reduced the amount of belly fat for study participants more than protein had." A randomized double-blind study published in The Journal of Nutrition found that overweight test subjects who were instructed to consume whey protein daily for 23 weeks lost more fat mass, had a greater loss in waist circumference, and had a great reduction of circulating ghrelin levels (our major hunger hormone) compared to test subjects taking daily soy protein or an isogenic carbohydrate drink."
-Consuming more than the RDA levels (changing your ratio of protein to carbs) can actually lower your risk of developing cardiometabolic disease (based on research conducted by the U.S. military and cited in the peer-reviewed Journal of Nutrition)
-"Study conducted by researchers at UCLA in 2009 looking at the data of over 130,000 patients revealed that nearly 75% of people hospitalized for a heart attack did not have high cholesterol."
Water pg 163, 214
-"Simply drinking water can have a metabolic impact on powerful fat-loss hormones like glucagon and HGH. A peer-reviewed study published in the journal Obesity found that drinking adequate amounts of water can literally trigger the release of stored body fat."
-"Insufficient hydration is the #1 nutritive trigger of daytime fatigue. Data published in the International Journal of Environmental Research and Public Health revealed that mild dehydration had a significant negative impact on fatigue, mood, reading speed, and mental work capacity in collegiate test subjects."
Sugar and Alzheimer's Disease 227
-Research published in the journal Frontiers in Endocrinologyshows that when the body is overburdened through high sugar intake, "excessive glucose can directly lead to insulin resistance extending to the central nervous system .... 'A close association between type 2 diabetes and Alzheimer's disease has been reported.'.... Excessive sugar intake and insulin resistance are so connected to Alzheimer's disease that scientists are now referring to it as type 3 diabetes. The over-consumption of sugar is devastating for your brain."
Banana vs Cookie? pg 129-130
Cited from a paper titled "Personalized Nutrition by Prediction of Glycemic Responses," which appeared in the peer-reviewed journal Cell, some had the expected glycemic response (cookie - whoOo. banana - whooo) But as you can see from this chart, some people had a stronger negative reaction to the banana! "Now, obviously doesn't mean that you should eat Cookie Crisp cereal for breakfast rather than a banana. But this does point to another interesting fact, which is: The sugar in fruit can be problematic for some people too."
Social Impact of Food pg 242, 265
-"Study after study has demonstrated how much the simple act of eating as a family can influence the outcomes of our food choices. For instance, researchers at Harvard University recently uncovered that people who consistently eat dinner with their families frequently consume more fruits and vegetables and less soda and processed foods."
-"A study conducted by researchers at Oxford University set out to find if providing more essential nutrients to young, male prison inmates would have an effect on violent behavior... The lead scientists in the first study stated, 'Having a bad diet is now a better predictor of future violence than past violent behavior. Likewise, a diagnosis of psychopathy, generally perceived as being a better predictor than a criminal past, is still miles behind what you can predict just from looking at what a person eats."
Intermittent Fasting pg 300-310, 341
-The goal is not to reduce calories, the goal is to reboot your metabolism. "Data published in the peer-reviewed journal Obesity states that employing intermittent fasting is like flipping a 'metabolic switch' that shifts the metabolism from fat creation and fat storage to mobilization of body fat in the form of free fatty acids and fatty acid-derived ketones to be used for fuel. Translation: Instead of storing more fat, intermittent fasting flips the switch to start using it.
-HOW-TO: "A common place to begin a structured intermittent fast is to finish your last meal of the day by 8 pm and then simply wait until 8 am (or later) the next day to have your first meal...To fortify your results, you can extend your fasting window out a bit more over time. If you finish your last meal by 8 pm, for instance, extending your fasting window until 10 am, 11 am, or noon the following day is where even more impressive results take place for many people. A 16-hr window is the documented sweet spot for lots of folks.... Anything from a 12 to 18-hour fasting window works best. Anything longer than that is just not necessary."
-"If you've racked up enough L's, you can develop a state of learned helplessness that will lead you to approach a new diet with a subconscious belief like, 'That sounds good and all, but nothing ever works for me long-term." The nocebo effect is just as real as the placebo effect. Don't get in your own way.
Goal setting and lasting success pg 344-345
"Asking the tough questions, with an optimistic view, is the step that helps us to find great gifts inside of our grief."
-What is this situation trying to teach me?
-What gift or talent do I have that can help create a solution?
-How can I make this awesome?
-How can I use this situation to help someone else?
-How good can this get?! (I love to ask this when things are going well.)
-Why do I have so much to be thankful for?
-How can I serve today?
Some foods I want to try now
-Rooibos Tea
-Raw cacao fruit
-Emulsified MCT oil
I have yet to try the 30 day challenge. As I said already, the three recipes I tried were delicious. However, it was time-consuming getting all the ingredients just for the small sampling I did, so it's still tbd if I do the whole meal plan.
January 30, 2023
Like other readers, I am torn on this book. It was a good book to start the year, to give a reset of meal prep, and approaches to food (thus the reason our book club is reading it in January). A lot of the nutrition information was familiar, but it was a good refresher. If you don’t read a lot about nutrition, you will get more out of this book, I think. I skimmed some sections, honestly.
I thought that he brought a lot of usable information together in one book. There was a lot of research referenced, but it got a bit repetitive. He has made me think about my meal prep, my shopping, my hydration.
I found the continual pop references eye-rolling. There were a lot of references to earlier parts of the book. I also think he moves in 20 directions, instead of taking the shorter line, to get to the point. This book could have been condensed a lot.
Finally, his “diet” is something that many people have written about and researched. It worked for him, but intermittent fasting is NOT for everyone. And if you can’t do it, at least you get some nutrition knowledge from the book . Remember, though, the author is not a doctor.
I thought that he brought a lot of usable information together in one book. There was a lot of research referenced, but it got a bit repetitive. He has made me think about my meal prep, my shopping, my hydration.
I found the continual pop references eye-rolling. There were a lot of references to earlier parts of the book. I also think he moves in 20 directions, instead of taking the shorter line, to get to the point. This book could have been condensed a lot.
Finally, his “diet” is something that many people have written about and researched. It worked for him, but intermittent fasting is NOT for everyone. And if you can’t do it, at least you get some nutrition knowledge from the book . Remember, though, the author is not a doctor.
December 30, 2020
Eat Smarter is a brilliant blend of the most up to date research and relevant science of food, fat loss, metabolism, neuroscience/brain health, packaged beautifully with humor and non stop references to common culture whether it’s sports, music, or entertainment.
It is a complete guide to healthy living including how our food impacts and can improve everything including our relationships! Shawn has a special gift in breaking down the most complex science into common language or vernacular and making it easily digestible... pun intended. He’s brilliant and this work really does shine.
I highly recommend folks grab their copy and support a friend, family member, coworker, or help usher in systems level organizational understanding at work, school, and spark community transformation by sharing Eat Smarter, the latest and greatest work by best selling author and Host of the #1 Health podcast, The Model Health Show, Mr. Shawn Stevenson!
It is a complete guide to healthy living including how our food impacts and can improve everything including our relationships! Shawn has a special gift in breaking down the most complex science into common language or vernacular and making it easily digestible... pun intended. He’s brilliant and this work really does shine.
I highly recommend folks grab their copy and support a friend, family member, coworker, or help usher in systems level organizational understanding at work, school, and spark community transformation by sharing Eat Smarter, the latest and greatest work by best selling author and Host of the #1 Health podcast, The Model Health Show, Mr. Shawn Stevenson!
December 25, 2021
I have listened off and on Shawn’s podcast, The Model Health Show, and find him insightful. I thought I would give his book a read. The book is about - big surprise here - food. How food controls your metabolism, memory, sleep and much more. It is jammed with information that can be more than a little overwhelming but his writing style helps get you through the reading process to a better understanding of the scientific discoveries in the last decade. It is very insightful when it comes to how how bodies work and how food impacts our health. If this is a topic you do not know much about and would like to know more about nutrition, this would be a helpful read.
January 13, 2022
Eat Smarter is a book I would recommend for anyone. Shawn does a great job breaking down scientific studies around Specific foods and their Macro/Micronutrients while adding in humor to keep it light and flowing. While the book is geared around what certain foods do for fat loss, it also contains a lot of great information for foods that enhance your metabolism, sleep quality and brain health. So if fat loss isn’t your specific goal, I feel this book still offers valuable information that can be incorporated into creating a healthier lifestyle for yourself. The type of foods you eat matter and this book offers insight to making the changes your body will thank you for.
December 29, 2020
This is by far the best nutrition book that I have read! Not only do I appreciate Shawn Stevenson’s gift of sharing his knowledge making us all healthier, but I loved the delivery. I am someone who always wants to know the why and the how, and he backs everything up by explaining the science behind it and the sources of the studies, and somehow manages to inject so much humour and wit into his delivery to keep it entertaining! Some great recipes too, I’ve already made some for my family! If you want to give yourself the gift of greater health, this is the book for you!
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