Metabolism Makeover: Ditch the Diet, Train Your Brain, Drop the Weight for Good

by Megan Hansen

We’ve been taught by the diet industry that the key to weight-loss success is eating less and exercising more. Both research and experience have proven this theory wrong. Yet we continue to count calories, eliminate carbs, track macronutrients, and cut out entire food groups because the only thing scarier than failing at another diet is trusting ourselves enough not to be on one at all.

It’s time to ditch the diet and learn how our bodies actually work. In Metabolism Makeover , registered dietitian nutritionist Megan Hansen strips away the complexity and confusion surrounding dieting and replaces them with a simple framework that will give you the tools
Your body knows how to lose weight and keep it off―you just haven’t been given the owner’s manual yet. Metabolism Makeover empowers you to regain control of your appetite, mindset, and life.

Genres: Nonfiction, Health, Audiobook, Self Help, Medicine, Science, Nutrition

192 pages, Paperback

First published May 1, 2023

Reviews

[Sandy (Ms Reads A Lot) · Rating 5 out of 5]

Absolutely FANTASTIC!
A book about health and the body that is not the typical eat less, move more philosophy. Metabolism Makeover at it core seeks to educate and inform. How does a body's metabolism work? How can a metabolism be optimized? Focusing on 6 key pillars, the book provides a very well balanced approach to overall health. The pillars are: Blood sugar, muscle, movement, sleep, stress management and gut health with a bonus about mental health. Reduction of calories is never mentioned as a method for weight loss of overall health. Instead the book focuses on balancing the kind of food that can help a metabolism function properly. Protein, Health Fat and Fiber (PHFF). The book is rich with examples and exercises of how to put Metabolism Makeover into action. Stress management strategies, ideas on how to move more, tips to improve sleep, meal examples for PHFF and more!

The book gives me hope that there is something I can do to improve my overall health and well being.
I took a few weeks and put several of the strategies into action and found them to be very sustainable and easy to follow. I recorded a VLOG showing each of the areas of focus and I how I implemented them over the time period.

https://youtu.be/AjQnq016V8k

Excellent read. Highly recommend!

[Vicky · Rating 4 out of 5]

I’ve been searching for tools - not just what do eat, but the why behind it. And realizing that it’s not just what you eat, it’s a mind shift change as well. I feel like this book is going to be a good springboard for new habits and routines to start over the summer and bring into the new school year. 4 stars instead of 5 is because I want to try the ideas - they are good, but I need to see them work.

[Holly]

Audiobook, read by the author. Nothing new for me (slightly disappointed, yet not surprised given how much I read on these topics), but I can see how this would be a helpful summary of info for others. I’d be curious to see whether people have success re: implementation after reading it.

[Nadia · Rating 3 out of 5]

A thoughtful and educational book on a new lifestyle food journey. It gives practical advice and tips to change how we think of food and what we should focus on. I wish it gave more practical advice about how to implement the new lifestyle when traveling abroad. Also if there are food allergies what can a person eat? Overall, it was a good book. Thanks to the publisher and NetGalley for my ARC in exchange for my review.

[LenaRibka · Rating 3 out of 5]

Nothing new to me.

[Kelly Parkin · Rating 4 out of 5]

Overall I really enjoyed this book. As someone who has struggled with weight loss and feels like they have tried everything under the sun this book made me really understand the MEANING and PURPOSE of my food. This book gave me an easy understanding of why it is important to eat more protein a fiber instead of just saying it’s “the rule” or “because I’m a dietitian/nutritionist and I said so. This book gave great information and I liked the stories and examples along the way as well as the resources for future use.

I only Gave this 4/5 stars because the beginning seemed to be a lot of “fluff.” It was a lot of “this will be talked about later” when I just wanted to jump in on start learning. The beginning of the book didn’t catch my attention and didn’t leave me wanting to know more but by the second chapter I was learning about what made me open the book in the first place.

[Christy · Rating 5 out of 5]

Metabolism Makeover by Megan Hansen is a comprehensive guide to ultimate health & wellness. A true gem in the realm of nutrition literature. For anyone seeking a profound understanding of the vital role nutrition plays in our lives, this book is a must-read. Unlike your typical diet book, it delves deep into the intricacies of why & how nutrition matters, earning my enthusiastic 5-star rating.

One of the book's standout features is its excellent presentation of essential information related to nutrition. Hansen adeptly elucidates the significance of macronutrients, blood sugar regulation, stress management, and the importance of quality sleep. The comprehensive coverage ensures that readers gain a holistic understanding of their body's needs.

What sets Metabolism Makeover apart is its remarkable ability to simplify complex concepts. Hansen takes intricate nutritional knowledge and translates it into easily digestible content, making it accessible to readers of all backgrounds. This user-friendly approach ensures that even beginners can grasp the fundamentals without feeling overwhelmed.

The inclusion of past diet profile scenarios adds a personal touch to the book, allowing readers to relate their experiences to real-life examples. Additionally, the extensive references provided throughout the book showcase the author's dedication to providing accurate and reliable information. This meticulous attention to detail enhances the book's credibility and value.

I am immensely grateful to #NetGalley, #MetabolismMakeover, and the author for providing this Advance Reader Copy (ARC). The content was nothing short of excellent!

My review is strictly voluntary.

[GONZA · Rating 3 out of 5]

Of the many books I prefer that make it clear from the beginning that diets do not work, this is one of the easiest to follow in my opinion, precisely because it provides only the basic explanations and then leaves you free to organize. This is certainly not the first time I have read a book that focuses more on controlling the glycemic index than on recipes, but sometimes it is the room for action that we are left with that makes the difference. I don't like to feel compelled to slavishly follow percentages of fat, protein, or fiber to ingest each day, so it's pretty easy to see why I enjoyed the text.

Tra i tanti libri che preferisco e che sin dall'inizio chiariscono che le diete non funzionano, questo é uno di quelli piú semplici da seguire secondo me, proprio perché fornisce solo le spiegazioni basilari e poi lascia liberi di organizzarsi. Non é certo la prima volta che leggo un libro che punta piú sul controllo dell'indice glicemico che sulle ricette, ma a volte é proprio lo spazio di azione che ci viene lasciato che fa la differenza. Non amo sentirmi costretta a seguire pedissequamente le percentuali di grassi, proteine o fibre da ingerire ogni giorno, quindi é piuttosto semplice capire perché ho apprezzato il testo.

I received from the Publisher a complimentary digital advanced review copy of the book in exchange for a honest review.

[Kelsey Mahoney (The Reading Nook)]

I'm a very science-based learner. I always need to know the how's and why's of how things work, so that I grasp a better understanding. I loved this book specifically for that reason. This isn't just an "eat better like this..." and "you can lose weight by...." type of book. It breaks down the metabolism and what to eat to better your overall health. I thoroughly enjoyed this one!

[Courtney · Rating 5 out of 5]

I have followed Megan for years on Instagram, and she articulates weight and metabolism so clearly. Plus she has the science to back it up. Diet and nutrition can be confusing to begin with, but social media, Google, and more add to the confusion, making it difficult to know what is right and where to start. I tell clients to keep it simple, and that's exactly what Megan does in this book. Healing and fueling your body doesn't require tens of thousands of dollars or specialty technology - you have everything you need at your fingertips.

[Ren · Rating 5 out of 5]

Realllllly enjoyed this! Written by a Registered Dietitian who promotes realistic life changes rather than a “diet”. She gives a great explanation on how your metabolism works and how things like sleep, stress, and gut health can alter it. Definitely recommend to anyone looking to better understand their body!

[Paige · Rating 5 out of 5]

This was a really really great book for anyone looking to to understand proper exercise & nutrition, and just overall health. Megan breaks everything down into 6 categories, and really shuts out the noise of everything social media has to say about health. With so much confusing information out there, I really appreciated the simplicity and guidance of this book.

[Elisabeth Valienne · Rating 5 out of 5]

This is an incredible read if you're trying to improve your overall health. I borrowed it from the library but fully intend on purchasing my own copy. The meal builder section alone is worth every penny!

[Sarah Larsen · Rating 4 out of 5]

Not a diet book!

[Bruna K · Rating 4 out of 5]

The author did a great job providing quite a bit of explanation, and resources, while keeping the format easy to read, and digest the information.

I especially loved the part of the book that talks about stress! The author provided some wonderful tips, I intend to incorporate into my daily life.

I have read many books on this topic, and yet I still learned something new! I would recommend this to anyone who's interested in learning about the body and metabolism.

Thank you Netgalley and Flashpoint for the ARC!

[Claire Neilson · Rating 5 out of 5]

A great easy to follow guide. It will be a book that I will re-read over and over again, as a refresher and to help me keep things in balance.

[For The Novel Lovers · Rating 4 out of 5]

Book Review
Title: Metabolism Makeover: Ditch the Diet, Train Your Brain, Drop the Weight for Good by Megan Hansen, RDN
Genre: Non-Fiction, Medical, Science
Rating: 4.25 Stars
The introduction of Metabolism Makeover simply sets out the goals of the book which aren’t to provide set meals and exercise plans like most self-help books but rather to help us how our bodies work in regards to food and the processing of food. If we understand this better than we can better met our body’s needs while also maintaining the ideal weight loss. The author also relates to this struggle as she had her own issues with weight and food while studying and through her own research rather than what she was taught, she learnt that she could lose weight without depriving her body of what it needs in order to survive.
Chapter One focuses on introducing us to the metabolic system and what it actually does when we eat and how it responds differently depending on the types of food we consume. Hansen makes it clear early on that the diet industry and culture often set people up to fail as it doesn’t provide them with the right tools for their goals. In most cases, people start with the physical aspect, such as increasing exercise and restricting their calorie intake which does lead to weight loss temporarily. However, it also leads to an unhealthy relationships with food and a wretched metabolism, Hansen’s approach is the reverse to start with fixing the metabolism and creating a healthy relationships with food which ultimately leads to sustainable weight loss in the long term. Hansen walks us through the metabolic ecosystem and the six pillars it contains: blood sugar control, movement, muscle, good sleep, stress management and healthy gut as well as looking at your relationship with food. These six pillars in harmony create a productive ecosystem but she works on the 80/20 rule meaning that if 80% of these pillars are good you can give yourself some grace with the remaining 20%. For me personally, my lowest score were in muscle and movement because I live a sedentary lifestyle but score highly in all the other areas.
Chapter Two moves on to managing our blood sugar which is actually something many people struggle with since they don’t recognise the signs of their blood sugar rising or falling. This where most of the science kicks in as Hansen explain how are body metabolises different types of food and the effects these have on our blood sugar. Carbs will cause your blood sugar to spike and when the converted energy is stored in muscles and fat cells, this causes a drop in blood sugar leading us to feel hungry again. The easiest way to prevent this is to slow down the metabolization of the carbs by balancing them with proteins, healthy fats and fibre. Throughout this chapter Hansen gives many different examples of different foods you can use in meals with carbs in order to slow down the drop in blood sugar meaning you stay fuller for longer. She also provides a few different meal plan options but leave it open because everyone is different and has different dietary requirements. This chapter was really helpful as it helped me understand the amount of these foods I should be eating for the size I am and the effects these will have on me. I also apricated that Hansen doesn’t believe that the BMI index works because it doesn’t take into account this like muscle and bone density, which can affect weight or things like race and other factors that might contribute to someone’s weight and that we should ignore that using other methods of measuring weight instead.
Chapter Three focuses on muscle, Hansen discusses here the role muscle and muscle mass plays in weight loss. Most people don’t seem to know that having more muscle mass actually means you burn more calories at rest since it costs your body a lot more energy in order to maintain these muscles even when not actively trying to enhance or grow them. What this means in reality when compared to cardio is your weight loss might be slower and less noticeable on the scales at first since you are swapping fat for muscles which scales can’t distinguish but in the long term you are going to burn more calories at rest by gaining muscle than you will be doing intensive cardio workouts. This doesn’t mean you have to cut out cardio, you’re just shifting your perspective in order to make your body more efficient at burning calories in the long run. What this means for most people is that you will lose weight, maintain that weight loss and be able to eat more within reason since you have more metabolic flexibility.
Chapter 4 moves onto living in motion which is aimed at people like me that have a more sedentary lifestyle or don’t actively workout. Much like the previous chapter, Hansen drives home the point that some movement is better than no movement, so even if you can’t hit the gym three times a week a 20 minute walk a day or twice a day if you can manage it is more than sufficient to begin your weight loss. Looking at the real account of people Hansen has helped allows us to see the real results of these facts and methods and it really suits anyone. Even for me, who lives a very sedentary lifestyle I can incorporate the right food, good sleep and a small walk a day and still lose weight over time.
Chapter 5 is one that Hansen has been referring to for a while and this chapter focuses on sleep. Most of us underestimate the role sleeps plays in the body and how many different areas it can affect if you sleep poorly or don’t get enough sleep. Not only does a lack of sleep or quality sleep affect our moods, it also affects how we eat and metabolise food, which means poor sleep can actually lead to weight gain over time. Having suffered myself with poor sleep for years I completely agree with Hansen on these points, in recent months I have fixed my sleeping pattern and even take small naps during the day which has not only improved my mood and productivity, I also snack a lot less frequently than I used to.
Chapter 6 is the chapter Hansen has referred to the most in the course of the book so far and it is most likely the issues that most people struggle with and that is stress management. Much like sleep, how you manage or don’t manage stress it can have a huge impact on your body over time. Hansen goes into detail on how stress can affect you physically including weight loss. This is due to raise hormone levels within the body during times of stress, you do have to remember that small amounts of stress are useful but prolonged periods can be extremely damaging. Hansen most effective advice here is to get rid of the small stressors in your life and to manage the ones that you can’t get rid of.
Chapter 7 continues from the chapter on stress as it focuses on gut health. The health and state of your GI tract actually plays a huge role in weight loss. Obviously, there is a lot of bacteria in your gut, most of which is extremely useful to your body but when the GI tract is thrown out of balance but illness, poor diet and much more can actually have a lot of negative effects. This is because the body’s efforts are focused on fixing the issues like illness and weight loss is virtually impossible during this time. This links to Chapter 6 because we know that stress can suppress the immune system leading to illness which can completely derail any planned weight loss.
The final two chapters are intertwined so I will discuss them together. These chapters focus on the mental mindset you need to have in order to get effective and sustained weight loss and how you can use the information in this book in order to achieve it. The mental mindset is probably the most important part of this book because we form a lot of subconscious habits and when we try to break these habits and it fails many see it as a lack of willpower when it is actually a subconscious habit. With any habit, these are easy to form and a lot harder to break and have to be dealt with first before you can use any of the other information in the book. Overall, I found a lot of the information in Metabolism Makeover to be useful although I do disagree personally with some parts. If you’re like me and have struggled with weight loss using conventional diets then I’d highly recommend picking this book up but do use your own judgement before putting anything into practice since everyone is built differently.

[HB. · Rating 3 out of 5]

Metabolism Makeover is a well-structured book with lots of advice on how to be healthier and potentially lose weight without creating a difficult or traumatizing relationship with food. I agree with most of Hansen's points and advice, and thought she organized it in a way that made it easy to understand. I don't think I'm the target audience because it was mostly information I already knew, but I really liked how she portrayed everything and focused on being healthy and happy, instead of just losing weight.

[Mags · Rating 3 out of 5]

A smart and easy read on the world of earing healthy. The author looks at types of foods, movement patterns, sleeping, and stress. Fats are not evil!
An interesting read. Not very revolutionary for those that have researched dieting in the past but a nice resource.

[Ivy · Rating 5 out of 5]

Anyone who knows me would probably tell you there's no way I'd voluntarily pick up a “self-help” book, but those same people would also be able to tell you that my weight and dieting is something that I have always struggled with. I was pointed in the direction of this book by one of my doctors when I received yet another avoidable, weight-induced diagnosis. If I were any version of myself prior to the one I was that day I would have just smiled and nodded, said I'd look into it and inevitably never think about it again after I left the office, however, physically at this moment I had reached a wall. In terms of dieting and exercise, nothing I'm doing or have ever done has shown me results, so what the hell, right? What did I have to lose?

Metabolism Makeover set out to expose and highlight the ineffectiveness of diet culture, but also to provide the reader with methods that will actually achieve long-lasting and sustainable weight loss no matter what phase of life or condition of health that you're in.

Megan Hansen highlights from the beginning that this information is coming from a place of personal experience. From the get-go, she mentions that even as a fresh-out-of-school dietitian, her relationship with body and food was no better than yours or mine. She does a really good job of making this book feel like you're having a conversation with a friend. Her story and personal anecdotes are real and relatable. She does an excellent job of presenting her case and backing it with research without it being an ultimate snooze fest. She presents the information in a way that is educational and informative without being too scientific and hard to understand.

After reading this book, I feel a very important takeaway is that the most important thing you can do is to meet yourself where you are and to treat yourself with grace when you “slip-up”. It's vital to listen to your body, and as long as you do this, it will tell you what it needs. I really appreciated such quotes as “giving up on yourself is no longer an option” and “the right answer is whatever solution you come up with”. The author does an excellent job of bringing everything back to you and making you see that the power to be in the body you want to be is in your hands and it's not as over-complicated as the dieting industry makes us believe.

Overall, I would definitely recommend this book to anyone who feels like they've tried everything with no results and just end up feeling like a failure. This book reminds you repeatedly that the issue was never you, but the incorrect information we've been spoon-fed our entire lives.

[ashley and the never ending TBR · Rating 5 out of 5]

***Thank you NetGalley, Edelweiss and Megan Hansen for the ARC Copy***
Publish Date: 05.02.2023

Synopsis: This is not a typical fad diet book that tells you to focus on one aspect and it is going to be your golden ticket to a healthier life and weight loss. This book breaks it up into pillars – and the author acknowledges – that we are not all going to be eating plain chicken breast and salad for every meal – we are going to go out with friends, drink alcohol, not manage stress well and probably sleep like shit from time to time. The books chapters are really wellness pillars and chapter one has a small quiz to help assist in what areas in your life need more work vs which areas you can continue at your current pace. The major focuses: Macronutients (I know, a buzz word, but now I understand them), Blood Sugar, Muscle (and ways to gain), Movement (not just running), Sleep, Stress Management, Gut Health, Use of your Brain and how they all go together. There are SO many examples, graphs and stories that it is easy to see that these “lessons” really can be applied to anyone, in any situation.

Review: This is one of the only easy to digest books I have read on weight loss that actually makes sense. I was able to finish it in one (really two – because sleep got in the way) sittings. I have a bachelors degree in nursing and nutrition was something I always struggled with. The older I got, it seemed it was easier to put on weight and harder to take it off – despite the traditional diet and exercise. I always followed the “protein good, processed sugar bad” philosophy but as I got older and started to notice things – like my cholesterol sky rocketing just before turning 30 I knew I needed a lifestyle change – but how? With the resources in this book and my gained knowledge, I know what changes I need to make and how this is a Marathon not a sprint. I have a few friends who I will definitely be recommending this book to (when the time is right and they won’t think I am fat shaming them)

[Kristen · Rating 5 out of 5]

Metabolism Makeover was a great read and full of such interesting information. I liked how the author organizes her method into what she calls the metabolic ecosystem which is essentially 6 pillars (blood sugar, muscle, movement, good sleep, stress, healthy gut) that are the foundation for losing and keeping off weight. I also appreciated the tests as sometimes when I read these kind of books it’s hard to objectively gauge where I am, and progress I’ve made!

The book has lots of really simple - and in my opinion realistic - tips and suggestions that are offered which I appreciated. I found the “low stomach acid” test fascinating and made my whole family do it too haha. Yay for normal stomach acid levels!

Her explanations and light science behind how our subconscious mind, and how we talk to ourselves, impacts the conscious mind was really well said! Some of this I’ve heard before, but she writes in a way that’s easy to digest and understand. I also really loved the idea of “rebranding” oneself with “I am” statements to help you get back on track if you ‘fall off the wagon’ rather than cycling down into a bad cycle of not exercising, eating poorly etc. (for example “I am a person that exercises 4 days a week” etc. ).

And last but not least I got so much out of her preview, live, and review the week sections. The learning parts were great, but having her walk us through how it actually applies to her own week with an example was fantastic!! Very helpful.

Thank you to NetGalley, Girl Friday Books, and the author Megan Hansen for the ARC copy to voluntarily read and review. All thoughts and opinions are mine.

[J Kromrie · Rating 5 out of 5]

Thanks to Netgalley and the publisher for this eARC.

"Metabolism Makeover: Ditch the Diet, Train Your Brain, Drop the Weight for Good" by Megan Hansen is a refreshing take on the saturated diet and wellness book market. Hansen's approach is holistic and empathetic, focusing on sustainable lifestyle changes rather than quick fixes.

The book's central premise is that traditional diets have misled us with their focus on restriction and calorie counting. Rather, Hansen promotes a deeper understanding of our bodies' metabolic processes and how we can harness them to achieve lasting weight loss and well-being.

What makes this book unique (in this always over-saturated market of weight loss material) is Hansen's emphasis on 'training the brain.' Hansen gives us practical tools to reshape our relationship with food, encouraging mindful eating and a positive mindset.

The narrative is empowering, urging readers to reclaim control over their health without falling prey to the diet industry's often harmful myths.

Hansen's writing is accessible and relatable, making complex nutritional information easy to "digest" . She doesn't shy away from the science but presents it in a way that enlightens rather than intimidates. Structured to guide readers through a journey of self-discovery and transformation, each chapter builds on the last to create a comprehensive picture of the subject.

Anecdotes and testimonials are interspersed throughout the book adding individual flair, and illustrating the real-world impact of Hansen's methods. From overcoming disordered eating to managing weight through pregnancy, there are various engaging personal stories...

[Darla · Rating 4 out of 5]

Reading this book on metabolism has given me three basic takeaways:
1. I need to be more intentional about eating PHFF (Protein, healthy fats, and fiber) at each meal.
2. I have been doing too much cardio and not enough strength training.
3. I need to be intentional about getting more sleep.
Dietician Megan Hansen lays out six pillars for a healthy metabolism. Basically, if you are eating a proper balance of food, working in cardio (like a 20-minute brisk walk) and strength training (3-4) through the week, managing your stress, maintaining a healthy gut, and aiming for 7 hours of sleep each night, you should start looking better and feeling better. In fact, your hunger cues will be on point and not cravings for unhealthy foods. It all makes sense and while reading I have already begun to move toward making the changes I need. One disappointment is the fact that some of the information promised as a resource at the Metabolism Makeover site is behind a pay wall. That being said, this book is still worth picking up if you are like me and have been on a diet merry go round for too long. My latest was intermittent fasting which initially worked, but not long term. I am switching from 16 hours to a 12-hour fast overnight and eating breakfast again (not donuts, PHFF fare). That has helped me to keep up with my grands during their visit and the demands of a family wedding.

Thank you to Girl Friday Books and NetGalley for a DRC in exchange for an honest review.

[Steelcitynikki · Rating 5 out of 5]

I was completely blown away by ‘Metabolism Makeover!’ Hansen delivered a high-quality yet easy to understand approach to create a ‘metabolism makeover’ through mind, body and spirit. She evens provides the science behind the why, which as a registered nurse appreciated the refresher and was also enlightened.

I’ve already been working with a macro based nutritionist for about 3 months and have seen a 20 pound weight loss, however what was presented in ‘Metabolism Makeover’ is far more than counting or learning about macros. I plan to incorporate many (all is the goal) of the strategies presented to further enhance my progress such as the Protein High Fat Fiber (PHFF), brain dump journaling/planning my week and strength training just to name a few because there are so many!

Hansens scientific and fact based approach with real client examples read like she was speaking directly to me and it may for you too.

Quite simply-READ THIS BOOK! I wish Hansen so much success on a well constructed/not just another diet book.

Now I’m heading to my local bookseller’s website to preorder a hard copy to reference time and time again!


*Thank you to Net Galley, Adria Batt and Girl Friday Productions for granting permission to read this ARC to provide my honest feedback.*

#netgalley #goodreads #metabolismmakeover

[AnnieM · Rating 5 out of 5]

I feel I can finally give away all my piles of fad diet books! The author is a registered dietician and lays out a comprehensive framework about weight loss and healthy habits based on six pillars - Blood Sugar control, Muscle, Movement, Sleep, Stress management and Healthy Gut. There is a quiz at the beginning and that helped me focus on the 1-2 areas in particular I need to focus on. It made me feel less overwhelmed since there were things and habits I already do that I could just continue doing or tweak, and then other areas I would need to put some focus on. This book is really accessible and is full of practical tips and ideas. I love her sections on how to structure your day to add more movement as well as what to do when you get off track (what is your next best choice). She debunks the myth I was always told -- all calories are equal and all you need to worry about is calories in and calories out. But for me, blood sugar control is critical and makes a huge difference if I make sure to balance carbs with protein every time. I also like her ideas for stress management. I recommend this book.

Thank you to Netgalley and Girl Friday Books for an ARC in exchange for my honest review.

[Jessica W 18 · Rating 5 out of 5]

I’ve taken Megan’s signature program. It’s very well laid out and very informative. I learned a lot doing Metabolism Makeover and in her extended program M3. They’re worth every penny. That being said, this book is amazing! There’s a quiz toward the beginning. Take. The. Quiz! It helped me know what to focus on first and where to go from there. THIS is the piece I was missing! Until I took that quiz, I didn’t realize I was a bit overwhelmed and basically frozen in place. I was implementing what I learned in MM and M3 but not making any progress. It was because I was trying to focus on it all and when you try to do everything, you get no where. Even though I was making better food choices and had a decent workout routine, I just didn’t feel like anything was happening. So I read through the book as it’s laid out. Then I went back and read the first thing I needed to work on.

This is where I’m currently at. I’ll work through them in the order I need to and at a pace that feels right. I’m feeling so good about where this is taking me and look forward to referencing it whenever I need a refresher.

[Amy · Rating 5 out of 5]

This book isn’t another diet fad, it’s about shifting your mindset and lifestyle to be healthier. In fact, marketing it as a ‘diet’ book does ‘Metabolism Makeover’ a disservice - it’s so much more than that!

From the very beginning I was hooked by Megan’s voice - she’s relatable and real. There’s no glossing over her own experience, she sets things out how they are. This whole mindset is about realism and acknowledging what does and doesn’t work for you.

I loved how much science went into this. You’re not just told to eat lots of protein - but you understand why your body needs it and how much it needs. Understanding your body is key in fuelling it properly and treating it right - and so many diet fads depend on you not knowing what’s good for you…

I loved the positivity that ran through this one. It is definitely not your typical diet book. It’s more like a bible for a healthier you - packed full of resources, references and even workout plans! This was an inspiring read that I can highly recommend. Already I’ve started making shifts in my mindset. Healthy weight loss and an overall healthier me feels actually feels in reach!

[Becca · Rating 5 out of 5]

I have taken Megan's Metabolism Makeover course, so I was super excited to learn that she was writing a book on her method. I have had great success getting "un-stuck" in following her PHFF plan for meals. There's no calorie counting, and no foods are "bad" or off limits. I think this promotes a much healthier relationship with food, and it can help you break free of the diet culture we see everywhere.

I find Metabolism Makeover to be a science-based way of understanding how your metabolism works in order for you to make choices that help you achieve your individual goals. I had hit a plateau for months in my weight loss goals, and this program helped me to finally understand how to keep myself moving forward. I would (and have) recommend this plan to anybody! I love that there is a book version for those who find the immersive course to be cost prohibitive. Although, I think there is still a lot of value in having the book as a reference and to keep yourself on track, even if you've already taken her MM course.

[Lynne Bailey · Rating 4 out of 5]

If you are looking for an easy informative read about nutrition then this book is for you! I read it in one afternoon and while some of it was review for me and my wellness journey, it was easy to read and informative. This book can jumpstart anyone’s desire to be healthier. Lots of great advice. “Ditch the scale” is one I’m taking to heart! I also will use her food lists to fill my pantry with heathy protein- rich snacks. Finally, I actually took a photo of a page written by Megan and sent it to my running buddy. The author broke down how runners can go out and run 6 miles to burn 600 calories when they may only burn 100 calories because of the food and life style choices they make. I do too much cardio and not enough strength training! I’ll be doing more weight-lifting this year and looking less at my scale thanks to Metabolism Makeover!