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Dr. A's Habits of Health: The Path to Permanent Weight Control and Optimal Health
Go from surviving to thriving.
If you've ever tried to lose weight only to gain it back, Dr. A's Habits of Health offers a life-changing breakthrough that shows you not only how to reach and maintain your healthy weight, but how to create a life of renewed vibrancy, health, and spirit all under the easy-to-follow guidance of one of America's most esteemed and compassionate practitioners of weight loss and optimal health.
Join thousands of people worldwide who've gone from discouragement to confidence, from depletion to unimaginable vitality, and discover how you can live better, happier, and healthier into your eighties, nineties, and beyond.
If you've ever tried to lose weight only to gain it back, Dr. A's Habits of Health offers a life-changing breakthrough that shows you not only how to reach and maintain your healthy weight, but how to create a life of renewed vibrancy, health, and spirit all under the easy-to-follow guidance of one of America's most esteemed and compassionate practitioners of weight loss and optimal health.
Join thousands of people worldwide who've gone from discouragement to confidence, from depletion to unimaginable vitality, and discover how you can live better, happier, and healthier into your eighties, nineties, and beyond.
573 pages, Paperback
First published January 1, 2008
272 people are currently reading
694 people want to read
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Displaying 1 - 30 of 71 reviews
March 14, 2012
This book is a little more than most diet books I've encountered in the past. The two biggest differences is that achieving your goal weight is only the first step (Phase I of four phases) with the remaining steps focused on maintaining that healthy weight and improving over all health. While I've completed reading the book, I myself am only just now transitioning from Phase I (lose weight to achieve BMI of 24.9) to Phase II (maintain that weight and start to build health) but I can see potentially pursuing the other two phases at some point.
I do take issue with some aspects of the book though. First and foremost is Dr. Anderson's love affair with soy. Soy can be an important addition to many diets but to insist that one can not have too much soy ignores some of the hormonal side effects of soy.
Another issue I have is with some of the promises made, especially in Phase IV, about extending life far beyond what is typical today based on currently inconclusive research.
Over all I can credit this book for currently being at the healthiest in my adult life. The approach is not for everyone as it requires a drastic and permanent change in lifestyle (6 meals a day, no more processed foods, increased activity, etc.). I was already committed to most of these changes before starting the program so it was not as big of an impact for me.
I am not comfortable offering a blanket recommendation for this approach but if you are ready to change your lifestyle to be more healthy I can say this approach is worth review. So far it is working for me. I've lost almost 45 lbs and am wearing the same sizes I did in high school, I can swim 1 KM in 20 minutes and 1 mile in 45 minutes. And I've found that even when I am faced with temptation I succumb less often and eat less when I do.
I do take issue with some aspects of the book though. First and foremost is Dr. Anderson's love affair with soy. Soy can be an important addition to many diets but to insist that one can not have too much soy ignores some of the hormonal side effects of soy.
Another issue I have is with some of the promises made, especially in Phase IV, about extending life far beyond what is typical today based on currently inconclusive research.
Over all I can credit this book for currently being at the healthiest in my adult life. The approach is not for everyone as it requires a drastic and permanent change in lifestyle (6 meals a day, no more processed foods, increased activity, etc.). I was already committed to most of these changes before starting the program so it was not as big of an impact for me.
I am not comfortable offering a blanket recommendation for this approach but if you are ready to change your lifestyle to be more healthy I can say this approach is worth review. So far it is working for me. I've lost almost 45 lbs and am wearing the same sizes I did in high school, I can swim 1 KM in 20 minutes and 1 mile in 45 minutes. And I've found that even when I am faced with temptation I succumb less often and eat less when I do.
March 24, 2012
Lots of sound and practical advice on goal setting to achieve optimal health. The health assessment on pages 38-52 are worth the cost of this book alone. I don't necessarily buy into the meal-replacement and super low-fat approach to weight loss advocated for in this book (I'm a real food + fats from grass fed, pastured animals kind of gal myself), Dr. Anderson's step-wise behavioral/emotional/spiritual approach to obtaining and maintaining optimal health is sound advice for all. It would be very easy to take his approach and use real food and good fats to obtain the same results.
June 25, 2009
This book presents a new paradigm for health. First there is an opportunity to evaluate your current health status. Then Dr. A gives you the tools you need to make the lifestyle changes necessary to move toward Optimal Health. The first step is losing weight through the Take Shape For Life eating plan that Dr. A helped to develop. He then coaches you through developing an exercise plan and developing good sleep habits, etc. I have personally lost about 35 pounds through TSFL. If all physicians took the approach that Dr A takes, America would be so much healthier!
June 10, 2019
Good mix of science and emotional reasoning. I'll be keeping it as a reference. I like that it focuses on health rather than appearance as a motivator for losing weight, and that it concentrates on maintenance, rather than just loss.
May 19, 2009
Having met Dr. A just this past weekend, I am so excited to get deep into this book. This man and his colleagues are changing lives!
August 8, 2014
Life changing. I lost 50 lbs in about 6 months using this program. And I know I have the tools to keep it off. It's amazing how good being healthy feels!
June 9, 2020
The book has good information on how the carbs/protein can influence your insulin levels and how to keep balance, only. In my opinion, the problem with Dr. A's Habits of Health is that part of his program is the daily use of low-fat processed food and processed meals and snacks in order to lose and maintain your body balance. If you like a good nutritious organic diet this is not a book for you.
January 20, 2022
According to the CDC, 42.5% of Americans are obese, and an additional 30% are overweight. Being overweight has some really bad effects on one's health in a number of ways; some consequences are obvious, like energy level, stamina, and attractiveness. Other consequences are not so obvious, until they pop up; high blood pressure, some forms of cancer, Type 2 diabetes, cardiovascular disease, sleep apnea, and a host of other issues.
My wife is a health coach, and she began treating people with a system that is guided by this book. I was overweight, and I must say--the program really works! There are hundreds of diets on the market, but this program is known to work--to help one lose weight--and more importantly, to keep the weight off, over the long haul. That's where this book comes in; it helps teach you new habits that can sustain your weight loss without being a "dieting yo-yo".
This just has to be repeated from the book: Lifestyle is more important to health than medicine. We tend to use medicine to treat symptoms that result from poor lifestyle choices.
This book describes the motivation behind the typical dieting yo-yo pattern. The book retrains your thinking. Instead of thinking about the threatening consequences of being overweight, a more effective mindset is to think about what you gain by choosing health. "Lasting motivation comes from focusing on what you want to gain and not what you want to lose." It is the "difference between a problem-oriented motivation and an outcome-oriented motivation."
Recent research shows that most new habits take an average of 66 days to install. These habits are gained by (1) installation of microhabits, and (2) getting help from a coach.
One of the foundations of this program is to spread one's meals throughout the day. The program requires spreading calories out in small meals throughout the day. Experiments show that by doing this, you can lose more weight, because blood sugar doesn't go on a roller coaster ride. Experiments also show that after a couple of weeks on this program, people who eat every few hours reduced their blood cholesterol by 15% and blood insuin by about 28%. This is important because insulin plays a key role in fat metabolism, inflammation, and progression to metabolic syndrome. Small amounts of food spread throughout the day is better than the same amount concentrated in three meals. Eating smaller, low-glycemic meals helps turn off insulin, and promotes weight loss.
The program emphasizes low-glycemic foods. Modern wheat contains a protein found in wheat gluten called gliaden. It binds into the brain's opiate receptors and increases the appetite. So, avoiding wheat is a key element of this program.
After losing weight, one progresses through a 4-week transition program, followed by a carefully-balanced maintenance. There is plenty of advice about sleep, exercise, nutrition supplements, stress, and life fulfillment. The last stage of the program deals with longevity, and how to live longer, healthier.
I personally have been following this program with great success. I have lost a lot of weight, and I don't get hungry. I have more energy, my snoring has subsided, and I am lighter on my feet. Best of all; I am no longer getting ravenously hungry between meals. I can feel that my blood sugar stays on a more even keel.
If you would like more information about getting onto this very special program, please contact me; I know a fantastic health coach!
My wife is a health coach, and she began treating people with a system that is guided by this book. I was overweight, and I must say--the program really works! There are hundreds of diets on the market, but this program is known to work--to help one lose weight--and more importantly, to keep the weight off, over the long haul. That's where this book comes in; it helps teach you new habits that can sustain your weight loss without being a "dieting yo-yo".
This just has to be repeated from the book: Lifestyle is more important to health than medicine. We tend to use medicine to treat symptoms that result from poor lifestyle choices.
This book describes the motivation behind the typical dieting yo-yo pattern. The book retrains your thinking. Instead of thinking about the threatening consequences of being overweight, a more effective mindset is to think about what you gain by choosing health. "Lasting motivation comes from focusing on what you want to gain and not what you want to lose." It is the "difference between a problem-oriented motivation and an outcome-oriented motivation."
Recent research shows that most new habits take an average of 66 days to install. These habits are gained by (1) installation of microhabits, and (2) getting help from a coach.
One of the foundations of this program is to spread one's meals throughout the day. The program requires spreading calories out in small meals throughout the day. Experiments show that by doing this, you can lose more weight, because blood sugar doesn't go on a roller coaster ride. Experiments also show that after a couple of weeks on this program, people who eat every few hours reduced their blood cholesterol by 15% and blood insuin by about 28%. This is important because insulin plays a key role in fat metabolism, inflammation, and progression to metabolic syndrome. Small amounts of food spread throughout the day is better than the same amount concentrated in three meals. Eating smaller, low-glycemic meals helps turn off insulin, and promotes weight loss.
The program emphasizes low-glycemic foods. Modern wheat contains a protein found in wheat gluten called gliaden. It binds into the brain's opiate receptors and increases the appetite. So, avoiding wheat is a key element of this program.
After losing weight, one progresses through a 4-week transition program, followed by a carefully-balanced maintenance. There is plenty of advice about sleep, exercise, nutrition supplements, stress, and life fulfillment. The last stage of the program deals with longevity, and how to live longer, healthier.
I personally have been following this program with great success. I have lost a lot of weight, and I don't get hungry. I have more energy, my snoring has subsided, and I am lighter on my feet. Best of all; I am no longer getting ravenously hungry between meals. I can feel that my blood sugar stays on a more even keel.
If you would like more information about getting onto this very special program, please contact me; I know a fantastic health coach!
October 15, 2020
This book is not just a diet book but a great help to learn how to create healthy habits. I love the idea of starting with micro habits that work into long term permanent bigger habits.
October 9, 2015
I found this book very motivating. The program is very practical for the average person (meaning me), and the text is readable and informative. I've been following it for 5 weeks, and I am seeing differences in my health. This program also involves the option of using portion-controlled meal replacements. I have not used them. I don't know if I ever will. I really like the slow pace at which I have been incorporating healthy habits into my life. Because this program is designed to bring lifelong health, I don't feel pressured to make any changes before I am ready. Why did I rate this three stars? I don't really know. The phrase "I liked it" seemed to fit. This is a rating for the book, not for the program. I'd like to know more about the science of health and longevity that has been done since 2007. I would expect a new edition in the next few years.
February 28, 2017
My mother-in-law gave me a copy of this book. She loves Medifast and it has really helped her and her husband.
I enjoyed reading the beginning of the book. I don't agree with everything the Dr. had to say, but mostly because it doesn't fit in to the way that is right for me. (I've got to be able to lose weight and get healthy without spending money outside my home.)
I really loved how the book talked about reaching optimal health, rather than just having the absence of disease or sickness.
I enjoyed reading the beginning of the book. I don't agree with everything the Dr. had to say, but mostly because it doesn't fit in to the way that is right for me. (I've got to be able to lose weight and get healthy without spending money outside my home.)
I really loved how the book talked about reaching optimal health, rather than just having the absence of disease or sickness.
Read
July 31, 2015Transformative guide to changing the way you eat specifically to fuel your body. Lost 20+ lbs in 60 days using Medifast and this guide. I now understand food as fuel and my taste buds thank me everyday for making simple changes!
June 19, 2020
Purposeful, logical information, but very redundant. Book could be half the size, and more reader friendly, with some revision and reformatting. First half of the book would be most beneficial if read before starting on the 5 and 1 program.
August 11, 2024
From eating the most appropriate foods America provides us (and it’s not much) to portion control and frequency to levels of activity to getting more sleep, this book covers how to achieve optimal health.
In additional to all of that, this health program is the first thing that stopped my migraines with aura flashes and harsh blood sugar crashes through recommendations for hydration, cutting out alcohol and sugar, trying new movement activities, and learning to choose the healthiest food options available to us.
I did give it a 3 because I didn’t appreciate some of the toxic diet culture language used. I highly recommend they hire a Gen Z editor to republish a version that is more sensitive and politically correct in those instances.
I’m sure we’ve all seen at least one scary food documentary, and this book breaks down the science behind why and how this health program works to bring us to our most energized and healthy selves, taking what’s already been proven into account. Please know that this program (when followed exactly) does market itself as a weight loss tool, but it’s so much more than that and I wish they advertised the other perks more.
In additional to all of that, this health program is the first thing that stopped my migraines with aura flashes and harsh blood sugar crashes through recommendations for hydration, cutting out alcohol and sugar, trying new movement activities, and learning to choose the healthiest food options available to us.
I did give it a 3 because I didn’t appreciate some of the toxic diet culture language used. I highly recommend they hire a Gen Z editor to republish a version that is more sensitive and politically correct in those instances.
I’m sure we’ve all seen at least one scary food documentary, and this book breaks down the science behind why and how this health program works to bring us to our most energized and healthy selves, taking what’s already been proven into account. Please know that this program (when followed exactly) does market itself as a weight loss tool, but it’s so much more than that and I wish they advertised the other perks more.
July 14, 2020
Although it is more like a text book, it really puts overall health in perspective. I’ve struggled with weight and body insecurities my entire adult life. I don’t think I’ve ever thought about the fact that it’s not just about the weight on your body but about fueling your body, keeping it hydrated, exercise, sleep, and mental health. It’s all tied into your overall health and well being. Like a wall, without just one of those bricks it all crumbles. Dr. A, although spoken like a doctor quite a bit with things going right over my head, when he put it in layman’s terms it all makes sense. I am on my way to my “optimal” health and look forward to obtaining my goals and living my best healthy life!
March 3, 2020
I highly recommend this book to anyone who wants to achieve optimal health. It is scientifically based and provides guidance on all pertinent habits of health including healthy eating and hydration, healthy weight management, healthy sleep, healthy motion, healthy mind and healthy surroundings. The book is directed to those on the Optavia program but is applicable to anyone wanting to improve their health. Dr. A has provided direction and motivated me to try and live the longest life possible by achieving optimal health.
November 17, 2020
This is an excellent book; it was the impetus for my weight loss of over 50 lbs. What I like about the book is that it stresses all health habits --he says there are 6 key habits--not just diet and exercise. I started the book a number of years ago and reread parts as needed. Then I happened to get the newest edition (2019) which is not yet listed. I read it cover to cover. Unlike some books, the second edition has been completely reworked and it's even better. (I'd give that 5 stars!) Both are completely grounded in common sense and medical research.
October 21, 2022
This is a great book with so much helpful information that it can't all be digested at one time. I plan to re-read this book every other year, alternating with its companion "Your Life Book". Each time I will implement more ideas into my daily life so that ultimately I reach the ultimate health that the book instructs. Dr. A has a great way of taking medical and scientific concepts and making them easy to understand. I have been following this program for 3 1/2 months and already seen great results.
August 18, 2025
This audiobook is fabulous and so approachable! Dr A walks you through HOW to start making tiny changes to your habits in order to actually improve your health. I started this program almost 11 years ago, lost 110 pounds, and have continued to optimize my health since then. This is NOT a diet, but rather a lifestyle improvement done in baby steps. I LOVED listening to Dr A read the book to me in his voice. It felt like he was sitting next to me teaching me one-on-one. I’m so grateful for release of the audio book!
April 4, 2023
As a medical professional, I love understanding the science behind why our bodies work the way they do. This book takes all the science behind nutrition and mindset and makes it easy to understand for those who do not have medical training. Easy to read without getting stuck in technical language, Dr Wayne S Andersen does an incredible job of challenging us all to transform our lives for optimal lifelong living.
May 23, 2025
This is not a diet book. It is a healthy life style book. What I liked most about it was that Dr. A made me search inside myself to find areas that I needed to work on to help me become a healthy person. I am also losing weight which is a necessity for me, and the energy level that I have is great.
This book has helped me to put my well-being in perspective and strive for a healthy journey. I would recommend this book to anyone beginning a healthy lifestyle journey.
This book has helped me to put my well-being in perspective and strive for a healthy journey. I would recommend this book to anyone beginning a healthy lifestyle journey.
April 21, 2020
This book is a wonderful and comprehensive guide to living a healthy life, physically and mentally. I started the Optavia program a little more than six months ago and have found it to be soooo much more than a weight loss program. The tools that are taught, and described in detail in this book, will lead anyone to a healthier and happier lifestyle.
January 27, 2023
This is a very useful resource for setting, implementing, and achieving ultimate health and fitness goals. The only thing stopping me from giving it a 5 star is it seems to be pretty strict and overwhelming which can be a stumbling block to progress, but it does a very good job at explaining everything in layman’s terms.
April 21, 2024
This was read as part of of a years-long acquaintance with the Optavia program. Some very sound principles for healthier (and happier) living. A good reference for why certain behaviors lead to their inherent outcomes. Lots of good knowledge contained within. A textbook read, but one I'd happily read again in the future.
February 13, 2019
Insightful and interesting information without feeling like text book. A good overall picture of why we've made the health choices we have, as well as how to start making healthy choices and how to maintain them.
December 27, 2020
This is a LOT of information. Worth a couple of reads, and I plan on my second being as I progress in the program instead of ahead to the full finish. There is so much to learn and support here!
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“He who has a why to live can bear almost any how.” (Nietzsche)
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“He who has a why to live can bear almost any how.” (Nietzsche)
April 20, 2021
Phenomonal read. Easy to understand and easy to get started. I am lazy so this was a no brainer for me. I just wanted to lose some weight but gained so much more. I am now in training to be a health coach to help others on this path to live instead of just surviving.
May 28, 2019
I've read this 5 times
September 6, 2020
So much information! I read the 2019 updated version but I don’t see it here.
August 18, 2021
This book completely changed my life. I cannot believe I was allowed to graduate from high school without knowing these basic principles of how my body worked.
Displaying 1 - 30 of 71 reviews