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Ultrametabolism: The Simple Plan for Automatic Weight Loss
No wonder it's so hard to lose weight -- our bodies are designed to keep weight on at all costs; it's a matter of survival. It's embedded in our DNA. Our diet has changed dramatically over the past ten thousand years, but our genetic blueprint has not -- our bodies are not designed to process the types of food we are fed today. It's like putting diesel fuel into a regular car -- it just won't work. And making matters worse is the fact that diets don't work less than 6 percent of weight-loss attempts succeed. The average person who goes on a diet actually gains five pounds. But a medical revolution is under way, finally showing us precisely how the powerful forces that keep weight on can actually be reprogrammed to automatically burn fat and keep weight off for good. The concept is simple. By learning how to work with our bodies instead of against them, we can ignite the natural fat-burning furnaces that lie dormant within us. For the first time ever, Dr. Mark Hyman makes this new science of weight loss available to the general public. This medical revolution is based on a groundbreaking concept called nutrigenomics -- the science of how food talks to our genes. This science is actually startlingly simple. Food contains information and instructions for our bodies -- eat the right foods and send instructions of weight loss and health; eat the wrong foods and send messages of weight gain and disease. After spending the last ten years conducting pioneering, hands-on research with over two thousand patients at Canyon Ranch, one of the world's leading health resorts, Dr. Hyman has discovered the seven fundamental causes of obesity. While fad diets have identified one or two of these causes, never before have they all been integrated into a single, simple plan for automatic weight loss -- this is the promise of UltraMetabolism.
UltraMetabolism is an easy-to-follow eight-week plan to help you lose weight based on your own unique genetic needs. Since each of our bodies is different and may require more or less of certain nutrients to awaken our fat-burning DNA, Dr. Hyman shows you exactly how to customize the program for your own particular needs. The program includes menus, recipes, and shopping lists, as well as recommendations for supplements and exercise and lifestyle treatments designed to create a healthy metabolism -- an UltraMetabolism -- permanent weight loss, and lifelong health.
Ultrametabolism Testimonials
"...I lost 50 pounds and have kept it off for 4 years."
"The last five years have become the healthiest years of my life. Because of Dr. Hyman's program, I have an in-depth understanding of my physical condition and have tailored a weight loss program for my needs. Since following his plan, I've significantly reduced my cholesterol from 240 to 160. In addition, I lost 50 pounds and have kept it off for 4 years."
-- Joseph Bernstein Milwaukee, WI
"I've dropped 2 dress sizes (so far)...Dr. Hyman literally gave me my life back."
"Over the past few years I had gained 70 lbs and felt progressively worse as I bounced from doctor to doctor without any real answers for my weight gain, my migraines, or my many other ailments. Dr. Hyman helped me understand how many of my health issues were due to food allergies. Lab tests showed I was allergic to 28 different foods! I started on the DeTox phase of Dr. Hymans program and within 3 weeks, I lost 11 pounds and my swollen wrists and puffy face went away. I used to wake up extremely exhausted, but now I wake up at 6 am and maintain a constant level of energy throughout the day. No other program gave me a means to discover the real source of my problems. Now I have the energy to play with my 8-year-old and 11-year-old children. My entire family is finally eating healthier, and I've dropped 2 dress sizes (so far!) Dr Hyman literally gave me my life back."
-- Audrey Meyer Lampert North Granby, CT
"The menu was easy to implement, in spite of my hectic lifestyle..."
"Through Dr. Hyman's program, I not only dropped my cholesterol from 335 to below 200, but I lost 20 lbs and have kept if off for the last 2 years through his instructions including a specific meal plan, exercise, and supplements. The menu was easy to implement, in spite of my hectic lifestyle and easy to adapt when I traveled to hotels and restaurants. Matter of fact, I went from a pant size of 38 to a 36 and needed to buy a lot of new clothes."
-- Cavas Gobhai Cambridge, MA
"It was easy! All I needed to do was follow his instructions; in the first 30 days I lost 21 pounds."
"Substituting simple foods with other healthy foods that I love helped me lose the cravings for all the junk I used to eat. Dr. Hyman's weight loss program gave me a lot of information about my body. It was easy! All I needed to do was follow his instructions; in the first 30 days I lost 21 pounds. I feel better than I h...
354 pages, Paperback
First published March 21, 2006
226 people are currently reading
1181 people want to read
About the author
Mark Hyman
339 books1,037 followersMark Hyman, MD, believes that we all deserve a life of vitality--and that we have the potential to create it for ourselves. That's why he is dedicated to tackling the root causes of chronic disease by harnessing the power of Functional Medicine to transform healthcare. Dr. Hyman and his team work every day to empower people, organizations, and communities to heal their bodies and minds, and improve our social and economic resilience.
Dr. Hyman is a practicing family physician, an eleven-time New York Times bestselling author, and an internationally recognized leader, speaker, educator, and advocate in his field. He is the Director of the Cleveland Clinic Center for Functional Medicine. He is also the founder and medical director of The UltraWellness Center, chairman of the board of the Institute for Functional Medicine, a medical editor of The Huffington Post, and was a regular medical contributor on many television shows including CBS This Morning, Today Show, CNN, and The View, Katie, and The Dr. Oz Show.
Dr. Hyman works with individuals and organizations, as well as policymakers and influencers. He has testified before both the White House Commission on Complementary and Alternative Medicine and the Senate Working Group on Health Care Reform on Functional Medicine. He has consulted with the Surgeon General on diabetes prevention and participated in the 2009 White House Forum on Prevention and Wellness. Senator Tom Harkin of Iowa nominated Dr. Hyman for the President's Advisory Group on Prevention, Health Promotion, and Integrative and Public Health. In addition, Dr. Hyman has worked with President Clinton, presenting at the Clinton Foundation's Health Matters, Achieving Wellness in Every Generation conference, and the Clinton Global Initiative, as well as with the World Economic Forum on global health issues. He is the winner of the Linus Pauling Award, The Nantucket Project Award, and was inducted in the Books for Better Life Hall of Fame.
Dr. Hyman also works with fellow leaders in his field to help people and communities thrive--with Rick Warren, Dr. Mehmet Oz, and Dr. Daniel Amen, he created The Daniel Plan, a faith-based initiative that helped The Saddleback Church collectively lose 250,000 pounds. He is as an advisor and guest co-host on The Dr. Oz Show and is on the board of Dr. Oz's HealthCorps, which tackles the obesity epidemic by educating American students about nutrition. With Dr. Dean Ornish and Dr. Michael Roizen, Dr. Hyman crafted and helped introduce the Take Back Your Health Act of 2009 to the United States Senate to provide for reimbursement of lifestyle treatment of chronic disease. And, with Tim Ryan in 2015, helped introduce the ENRICH Act into Congress to fund nutrition in medical education. Dr. Hyman plays a substantial role in a major film produced by Laurie David and Katie Couric, released in 2014, called Fed Up, which addresses childhood obesity.
Dr. Hyman is a practicing family physician, an eleven-time New York Times bestselling author, and an internationally recognized leader, speaker, educator, and advocate in his field. He is the Director of the Cleveland Clinic Center for Functional Medicine. He is also the founder and medical director of The UltraWellness Center, chairman of the board of the Institute for Functional Medicine, a medical editor of The Huffington Post, and was a regular medical contributor on many television shows including CBS This Morning, Today Show, CNN, and The View, Katie, and The Dr. Oz Show.
Dr. Hyman works with individuals and organizations, as well as policymakers and influencers. He has testified before both the White House Commission on Complementary and Alternative Medicine and the Senate Working Group on Health Care Reform on Functional Medicine. He has consulted with the Surgeon General on diabetes prevention and participated in the 2009 White House Forum on Prevention and Wellness. Senator Tom Harkin of Iowa nominated Dr. Hyman for the President's Advisory Group on Prevention, Health Promotion, and Integrative and Public Health. In addition, Dr. Hyman has worked with President Clinton, presenting at the Clinton Foundation's Health Matters, Achieving Wellness in Every Generation conference, and the Clinton Global Initiative, as well as with the World Economic Forum on global health issues. He is the winner of the Linus Pauling Award, The Nantucket Project Award, and was inducted in the Books for Better Life Hall of Fame.
Dr. Hyman also works with fellow leaders in his field to help people and communities thrive--with Rick Warren, Dr. Mehmet Oz, and Dr. Daniel Amen, he created The Daniel Plan, a faith-based initiative that helped The Saddleback Church collectively lose 250,000 pounds. He is as an advisor and guest co-host on The Dr. Oz Show and is on the board of Dr. Oz's HealthCorps, which tackles the obesity epidemic by educating American students about nutrition. With Dr. Dean Ornish and Dr. Michael Roizen, Dr. Hyman crafted and helped introduce the Take Back Your Health Act of 2009 to the United States Senate to provide for reimbursement of lifestyle treatment of chronic disease. And, with Tim Ryan in 2015, helped introduce the ENRICH Act into Congress to fund nutrition in medical education. Dr. Hyman plays a substantial role in a major film produced by Laurie David and Katie Couric, released in 2014, called Fed Up, which addresses childhood obesity.
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Displaying 1 - 30 of 139 reviews
March 13, 2017
I can't help but be a bit skeptical of an author who has a line of books and products with "Ultra-" in the name, and who has a website detailing the simple ways in which he has cured every illness in existence after all other doctors failed.
But my doctor recommended this book, and I like her and would rather not believe she buys into snake oil, plus if this guy is right, following his plan will not only easily remove those extra 15 pounds I'm carrying, cure my migraines, clear up my skin, and prevent me from getting diabetes, heart disease, osteoporosis, and dementia, but it'll also take care of that nagging anxiety disorder I've had since I was 4. Nice! Worth a try.
So I'm three weeks into my whole foods diet, eating mostly raw fruits and vegetables, nuts and beans and soy milk, I got rid of dairy and refined sugar (which for me is HUGE), and I'm taking fish oil and magnesium and probiotics. I was already exercising regularly.
So far I'm still getting migraines every couple days, still have zits, and haven't lost any weight (but I haven't really gained any either, so that's something). The main change I've noticed is that eating lots of brightly colored fruits and vegetables chock full of phytonutrients and flavonoids and whatnot makes me feel supremely virtuous and superior. You know those nutrition experts who wring their hands over how Americans eat too many processed foods and not enough vegetables? Well, they're not talking about me. Not anymore. So there.
But my doctor recommended this book, and I like her and would rather not believe she buys into snake oil, plus if this guy is right, following his plan will not only easily remove those extra 15 pounds I'm carrying, cure my migraines, clear up my skin, and prevent me from getting diabetes, heart disease, osteoporosis, and dementia, but it'll also take care of that nagging anxiety disorder I've had since I was 4. Nice! Worth a try.
So I'm three weeks into my whole foods diet, eating mostly raw fruits and vegetables, nuts and beans and soy milk, I got rid of dairy and refined sugar (which for me is HUGE), and I'm taking fish oil and magnesium and probiotics. I was already exercising regularly.
So far I'm still getting migraines every couple days, still have zits, and haven't lost any weight (but I haven't really gained any either, so that's something). The main change I've noticed is that eating lots of brightly colored fruits and vegetables chock full of phytonutrients and flavonoids and whatnot makes me feel supremely virtuous and superior. You know those nutrition experts who wring their hands over how Americans eat too many processed foods and not enough vegetables? Well, they're not talking about me. Not anymore. So there.
Read
October 4, 2007This has been my daily devotional, constant reminder, wealth of knowledge of what to eat and not to eat to feel better. Altough the recommended menues and recipies are a little too deep in organics, I take all the ideas of what to eat/not to eat that make sense for improvement and incorporate those ideas into my life. Reading a couple of pages or a chapter a day during my weight loss journey has aided in losing 25 lbs over the last 2 years -- and during that time I have read this book 5 times and am reading now as a constant reminder of what I am supposed to be doing -- like meditation, it works! It also aided in bringing my sugar/glucose levels from 127 (which is diabetic) to 102 (which is beginer/borderline diabetic).
June 24, 2008
Although the final advice of the book is nothing new-- eat fresh fruits and veggies, whole grains, lean meats and avoid all the chemical crap-- I did find the discussions about different chemical sensitivities and allergies to be helpful. I also appreciated that the author put a lot of emphasis on other health problems that people don't often associate with being overweight. I'm beginning to understand all the intricacies of metabolism and health more, without being so concerned about outward appearance.
February 26, 2012
*Ultra-amazing*
Forget counting calories, going hungry, avoiding fats/carbs or whatever the newest culprit is according to the diet food industry. Turns out the key to weight loss--and, more importantly, life gain--is simply feeding your body in ways that support our genetic and evolutionary programming. Mark does an amazing job in explaining how eating well and living better begin with eating foods that are conducive to the complex web of hormones and chemicals that control our metabolism. The whole premise of his approach rests on the concept that whole foods with a low glycemic load and high phytonutrient index help the body naturally thrive. The "right foods" send messages of weight loss and health to the receptors on our genes, while the "wrong foods" communicate messages of weight gain and disease. The Ultra-Metabolism approach is not a diet, but a way of life, where food is medicine, and the primary "side effect" is a body whose systems function harmoniously in the way that nature intended.
Forget counting calories, going hungry, avoiding fats/carbs or whatever the newest culprit is according to the diet food industry. Turns out the key to weight loss--and, more importantly, life gain--is simply feeding your body in ways that support our genetic and evolutionary programming. Mark does an amazing job in explaining how eating well and living better begin with eating foods that are conducive to the complex web of hormones and chemicals that control our metabolism. The whole premise of his approach rests on the concept that whole foods with a low glycemic load and high phytonutrient index help the body naturally thrive. The "right foods" send messages of weight loss and health to the receptors on our genes, while the "wrong foods" communicate messages of weight gain and disease. The Ultra-Metabolism approach is not a diet, but a way of life, where food is medicine, and the primary "side effect" is a body whose systems function harmoniously in the way that nature intended.
June 22, 2008
A really great book that helped me learn a lot about my body and the effects that processed foods have on the body, as well as whole foods. Offers great recipes and an entire eating plan to make your body happy on the inside. Not sure if I have the time to complete all the phases but I have taken all the basics to heart and am starting next on the Ultra-Metabolizm cookbook so I can make some of these easy, delicious and healthy foods to eat. I'd recommend this book for anybody to read.
February 12, 2009
This is an excellent diet. I love 80 pounds in one year following this diet plan. The only diet I've come across in 20 years that actually worked for me. I totally endorse this one and tell all my friends about it.
July 23, 2019
Well, as it turns out Hyman's plan isn't so simple, but his book does give some good advice.
He repeatedly reminds the reader that health isn't synonymous with weight and that weight loss isn't always just about calories in vs. calories out. For example, if you are thin and eating crappy processed foods you are often depriving your body of important nutrients and as a result your health may suffer. Furthermore, if you are overweight and struggling to lose weight, it may have nothing to do with a lack of willpower or even your approach but more to do with an underlying medical condition.
Much of the advice is pretty straight forward. Eat lots of fruits and veggies, emphasize whole foods, and limit processed foods. Also engage in routine and daily exercise. And if you're inclined to do so, taking a supplement may be helpful in achieving your goals, particularly if there is an underlying health condition.
I found the discussion on how diet impacts the body and disease to be worthwhile.
The book is loaded with examples of how an underlying health problem or imbalance can affect a person's health and their attempt to shed unwanted pounds. The book also highlights how a healthy diet (one based on whole foods as opposed to processed foods) can impact disease.
That said, there is nothing revolutionary here. And that's not a weakness of the book. It's simply a fact. Eating healthy, exercise, adequate sleep and stress management are all factors that can impact our health. It isn't sexy. It isn't earth-shattering. And in some respects, it is simple in theory if not always easy to put into practice.
As a health coach, I work closely with clients to help them put what we already know (what they may already know) into practice. What I have found is that the one-size-fits-all approach to dieting, weight-loss, and even exercise has failed a lot of people. This book advocates for a more personalized approach to health and wellness and that is perhaps its greatest strength.
He repeatedly reminds the reader that health isn't synonymous with weight and that weight loss isn't always just about calories in vs. calories out. For example, if you are thin and eating crappy processed foods you are often depriving your body of important nutrients and as a result your health may suffer. Furthermore, if you are overweight and struggling to lose weight, it may have nothing to do with a lack of willpower or even your approach but more to do with an underlying medical condition.
Much of the advice is pretty straight forward. Eat lots of fruits and veggies, emphasize whole foods, and limit processed foods. Also engage in routine and daily exercise. And if you're inclined to do so, taking a supplement may be helpful in achieving your goals, particularly if there is an underlying health condition.
I found the discussion on how diet impacts the body and disease to be worthwhile.
The book is loaded with examples of how an underlying health problem or imbalance can affect a person's health and their attempt to shed unwanted pounds. The book also highlights how a healthy diet (one based on whole foods as opposed to processed foods) can impact disease.
That said, there is nothing revolutionary here. And that's not a weakness of the book. It's simply a fact. Eating healthy, exercise, adequate sleep and stress management are all factors that can impact our health. It isn't sexy. It isn't earth-shattering. And in some respects, it is simple in theory if not always easy to put into practice.
As a health coach, I work closely with clients to help them put what we already know (what they may already know) into practice. What I have found is that the one-size-fits-all approach to dieting, weight-loss, and even exercise has failed a lot of people. This book advocates for a more personalized approach to health and wellness and that is perhaps its greatest strength.
April 20, 2011
MCL. skimmed.
The first half of the book "debunked" all current weight loss theories, leaving you with Dr. Hyman as your only source for the true solution. I pretty much skipped all his debunking.
His One True answer was actually seven potential answers, and it all boiled down to ensuring you didn't have underlying health conditions that are causing weight gain or preventing weight loss, such as malfunctioning thyroid or chronic stress or adrenal fatigue and the like. His answers pretty much boiled down, in each of the seven cases, to eat Real Food; to avoid sugar and refined grains (but *not* carbs); to faithfully take your multivitamin and Fish Oil and Vitamin C and maybe a probiotic and, if you want, an herb or two; to use a sauna weekly; and then to see your doctor about a battery of tests you could try.
His approach for achieving your body's natural, normalizing weight, is to build muscle, be active in your everyday life, pay attention to your body's actual hunger cues, to combine protein and whole-food carbs at every meal, to not go more than 4-5 hours without eating except at night, and to eat food that has been as minimally processed as possible.
So, right. Nothing new.
The first half of the book "debunked" all current weight loss theories, leaving you with Dr. Hyman as your only source for the true solution. I pretty much skipped all his debunking.
His One True answer was actually seven potential answers, and it all boiled down to ensuring you didn't have underlying health conditions that are causing weight gain or preventing weight loss, such as malfunctioning thyroid or chronic stress or adrenal fatigue and the like. His answers pretty much boiled down, in each of the seven cases, to eat Real Food; to avoid sugar and refined grains (but *not* carbs); to faithfully take your multivitamin and Fish Oil and Vitamin C and maybe a probiotic and, if you want, an herb or two; to use a sauna weekly; and then to see your doctor about a battery of tests you could try.
His approach for achieving your body's natural, normalizing weight, is to build muscle, be active in your everyday life, pay attention to your body's actual hunger cues, to combine protein and whole-food carbs at every meal, to not go more than 4-5 hours without eating except at night, and to eat food that has been as minimally processed as possible.
So, right. Nothing new.
January 29, 2012
Very clear explanations of why some of the popular diet mantras don't work. As an example, the eat less, exercise more adage has some pitfalls. Some is very repetitive and while it seems simple to just eat "real" whole foods, it's not so easy.
I think that the most interesting explanations where about the chemical reactions that happen in the digestive process. I think that I will remember some of the "tricks" now that I understand them. An example of this is that when you eat fruit you are also eating fiber which slows down the digestion process and the absorbtion of the sugars vs if you drink a glass of orange juice, you are only getting the fiber.
My husband and I have been trying Phase 1 of the plan. It is no gluten, dairy, processed foods or sugar. A nutritionist recommended this detox because I was still having a sensitive stomach after chemotherapy. The purpose of Phase 1 is to remove things from your diet that people are generally allergic to. On the plan, I no longer have issues with acid reflux so I think that it's working.
I think that the most interesting explanations where about the chemical reactions that happen in the digestive process. I think that I will remember some of the "tricks" now that I understand them. An example of this is that when you eat fruit you are also eating fiber which slows down the digestion process and the absorbtion of the sugars vs if you drink a glass of orange juice, you are only getting the fiber.
My husband and I have been trying Phase 1 of the plan. It is no gluten, dairy, processed foods or sugar. A nutritionist recommended this detox because I was still having a sensitive stomach after chemotherapy. The purpose of Phase 1 is to remove things from your diet that people are generally allergic to. On the plan, I no longer have issues with acid reflux so I think that it's working.
May 4, 2010
I am stuck trying to implement the plan in this book. While I don't feel like the book is layed out as a "simple plan" per se I do feel like the message is simple - eat veggies, fruits, nuts and legumes. Detox from all things with a label and stuff that causes food allergies such a dairy, sugar, wheat. Eat meat sparingly and never eat commercial raised grain feed food. I think what I most enjoyed are the analogies and disease info related to being overweight. The one about sumo wrestlers has totally stuck in my head and is helping me to stop the late night snacking. No food 3 hours before bed or else I'll look like a sumo wrestler! That sticks.
August 15, 2011
I've always enjoyed reading anything related to food and nutrition, and this was one of the best nutrition books I've ever read. Although the type of diet he recommends eating (whole, unprocessed, organic foods) wasn't anything I didn't already know, his medical background and ability to explain our metabolic system and chemical processes was so educational. If you need some motivation to stop eating foods you know you shouldn't, read this to understand why they are so damaging!
Warning: Some of his self-promotion can be a little put-offish, but just ignore his marketing tactics and keep reading.
Warning: Some of his self-promotion can be a little put-offish, but just ignore his marketing tactics and keep reading.
August 13, 2011
Sorry to sound cliche, but this book literally (no pun intended) changed my life. I read this book, followed what it said to do, and in 4 months I lost almost 11% of my body weight. I am 5'1" tall weighed 129 lbs for the past 18 years. I now weigh 115 lbs and have never felt better. I've weighed 115 for the past 5 months. It is truly a Live -It, not a DIEt. Thank you, Dr. Hyman for opening my eyes!
June 22, 2022
i read this book and died.
February 16, 2015
2015 is a big year for me and My Person. We’re overhauling how we eat to lead a healthier life together. To promote better habits, we decided to see a nutritionist, who is this incredibly positive force of a woman.
Ultrametabolism is the second book she recommended to us. In Defense of Food was the first book she had us read.
After listening to the book once, I took and scored the quizzes/questionnaires on the pdf download. Then I listened for a second time.
If you don’t want to listen twice, maybe take the quizzes/questionnaires as you read/listen or before you begin. I just found it inconvenient to stop listening to take a quiz. Most of my listening happens as I cook. I can’t just let carrots and onions burn.
The audiobook version of this book is four hours and seven minutes, which makes it easy to breeze through, even twice!
But what I like even more is that this book is simple. The concepts are ideas I’ve heard before, but Hyman presents them in a logical framework that I could easily follow. He debunks common myths about weight loss and explains why certain habits are detrimental to losing weight.
He offers practical, actionable steps anyone can take to nourish their body, reset their metabolism, and lose weight.
Hyman narrates his own text, so sometimes he does sound out of breath. I’m fine with his style. Even though he’s not a professional voice actor, I could hear how earnestly he wanted people to listen to his simple tenets to boost metabolism.
While most of his advice centers around eating whole foods more frequently in smaller portions, he also offers advice about a number of different supplements. Some are for appetite control, others for stimulating metabolism
I was surprised to learn that the only two proven strategies that lead to long-term weight loss are eating breakfast and exercising.
While 30 minutes of aerobic exercise five times a week will achieve many health benefits, if you want to lose weight, you need 60 minutes of aerobic exercise five times a week.
Not that anyone needs to begin with 60 minutes of exercise. Hyman suggests getting a step counter and trying to achieve the goal of 10,000 steps a day. If you've been leading a sedentary lifestyle, start with ten minutes of aerobic exercise and work your way up. But start exercising.
By the last section of the book, he's given his reader enough information to implement his prescription plan. This plan has three phases.
There's one week of prep work where you eliminate caffeine, processed foods, high fructose corn syrup, hydrogenated oils, alcohol, and sugar.
Then you detox for three weeks. By eliminating gluten, dairy, eggs, and saturated fats, Hyman says you're essentially rebooting your body.
The last phase is where you rebalance your metabolism and then maintain that balance. The foods here are much more varied. He suggests reintroducing gluten, dairy, eggs, and saturated fats in stages. Notice if you're sensitive to any of these foods.
The pdf file that accompanies the audiobook has great information in it. While the book is not a diet, he offers menus, shopping lists, suggestions, and guidelines that will help anyone heal and repair their dysfunctional metabolism throughout his entire prescription plan.
My Person and I have already eliminated the processed foods in our pantry, refrigerator, and freezer. We're grocery shopping together, buying whole foods and ingredients, and even cooking together!
UltraMetabolism is a useful starting point for anyone serious about weight loss. While I'm implementing numerous strategies now, I know I'll be referring to the pdf resources for months to come. This book has truly motivated me to stay on a healthy path. And now I can't want to see what the nutritionist recommends next!
Ultrametabolism is the second book she recommended to us. In Defense of Food was the first book she had us read.
After listening to the book once, I took and scored the quizzes/questionnaires on the pdf download. Then I listened for a second time.
If you don’t want to listen twice, maybe take the quizzes/questionnaires as you read/listen or before you begin. I just found it inconvenient to stop listening to take a quiz. Most of my listening happens as I cook. I can’t just let carrots and onions burn.
The audiobook version of this book is four hours and seven minutes, which makes it easy to breeze through, even twice!
But what I like even more is that this book is simple. The concepts are ideas I’ve heard before, but Hyman presents them in a logical framework that I could easily follow. He debunks common myths about weight loss and explains why certain habits are detrimental to losing weight.
He offers practical, actionable steps anyone can take to nourish their body, reset their metabolism, and lose weight.
Hyman narrates his own text, so sometimes he does sound out of breath. I’m fine with his style. Even though he’s not a professional voice actor, I could hear how earnestly he wanted people to listen to his simple tenets to boost metabolism.
While most of his advice centers around eating whole foods more frequently in smaller portions, he also offers advice about a number of different supplements. Some are for appetite control, others for stimulating metabolism
I was surprised to learn that the only two proven strategies that lead to long-term weight loss are eating breakfast and exercising.
While 30 minutes of aerobic exercise five times a week will achieve many health benefits, if you want to lose weight, you need 60 minutes of aerobic exercise five times a week.
Not that anyone needs to begin with 60 minutes of exercise. Hyman suggests getting a step counter and trying to achieve the goal of 10,000 steps a day. If you've been leading a sedentary lifestyle, start with ten minutes of aerobic exercise and work your way up. But start exercising.
By the last section of the book, he's given his reader enough information to implement his prescription plan. This plan has three phases.
There's one week of prep work where you eliminate caffeine, processed foods, high fructose corn syrup, hydrogenated oils, alcohol, and sugar.
Then you detox for three weeks. By eliminating gluten, dairy, eggs, and saturated fats, Hyman says you're essentially rebooting your body.
The last phase is where you rebalance your metabolism and then maintain that balance. The foods here are much more varied. He suggests reintroducing gluten, dairy, eggs, and saturated fats in stages. Notice if you're sensitive to any of these foods.
The pdf file that accompanies the audiobook has great information in it. While the book is not a diet, he offers menus, shopping lists, suggestions, and guidelines that will help anyone heal and repair their dysfunctional metabolism throughout his entire prescription plan.
My Person and I have already eliminated the processed foods in our pantry, refrigerator, and freezer. We're grocery shopping together, buying whole foods and ingredients, and even cooking together!
UltraMetabolism is a useful starting point for anyone serious about weight loss. While I'm implementing numerous strategies now, I know I'll be referring to the pdf resources for months to come. This book has truly motivated me to stay on a healthy path. And now I can't want to see what the nutritionist recommends next!
October 22, 2011
Once you get past the hokey sales pitch demeanor of the cover and early pages, there is a lot of good information in this book. The author uses scientific studies and evidence from his own medical practice to debunk some common myths about what "eating healthy" means; for example, the myth that the low-fat diet is best and the myth that a calorie is a calorie regardless of source, and helps you see through a lot of what the food industry does through marketing to make you think that what they are selling is good for you, when really it isn't. He describes in some detail about how different types of fats and carbohydrates are used by and affect your metabolism so you can understand why certain types of foods (primarily whole, unprocessed natural foods) are good for your metabolism and others aren't. I wish he had gone into a little more detail about the biological processes, but I suppose limiting that was an attempt to make it accessible for a wider audience. In the first few pages he discusses the emerging field of science showing that foods we eat can affect the expression of our genetics. I was excited to learn more about this,but to my disappointment he never gave any more detail than that, just that some foods turn on higher-metabolism genes and others don't. That was probably the most interesting and novel perspective from this book, so I was disappointed that there was no deeper discussion of it. However, it is still definitely worth reading and may alter some of the perceptions you've developed over how the foods you eat affect your weight and metabolism.
July 10, 2013
كتاب شامل لغذاء صحي متكامل
يحتوي على ٣ اجزاء الاول: الخرافات السبع التي تجعلك تزداد وزناً
الثاني :المفاتيح السبعه لعلم انقاص الوزن الحديث
الثالث: وصفة الايض الفائق
تعلمت فيه ان لاتمشي على رجيم معين لان فلان نجح ونحف فيه فالاهم ان يكون رجيمك فيه قليل الكربوهيدرات كثير الالياف و يكون فيه كميه متوسطه من الدهون بس الاهم ان تكون غير مشبعه مثل زيت الزيتون زيت اللوز زيت جوز الهند والابتعاد عن الزيوت النباتيه المشبعه والحيوانيه وركز فيه على الالياف.
حبيت فيه وجود قوائم التسوق من محلات اطعمه عضويه و هذا نفتقره عندنا و قوائمه دقيقة لدرجه ينصحك بشركه معروفه معتمده والكثير من الوصفات المفيدة الي كانت اغلب مكوناتها غريبه بالنسبه لي لكن لازم اتعلمها.
قريت الكتاب بالعربي لانه كان موجود في مكتبة ابوي مع ان كان ودي اقراه بالانجليزية فاغلب مقدمته كانت فسيولوجيه بحته جزء من تخصصي
الرفيو كتبته على عجاله.
يحتوي على ٣ اجزاء الاول: الخرافات السبع التي تجعلك تزداد وزناً
الثاني :المفاتيح السبعه لعلم انقاص الوزن الحديث
الثالث: وصفة الايض الفائق
تعلمت فيه ان لاتمشي على رجيم معين لان فلان نجح ونحف فيه فالاهم ان يكون رجيمك فيه قليل الكربوهيدرات كثير الالياف و يكون فيه كميه متوسطه من الدهون بس الاهم ان تكون غير مشبعه مثل زيت الزيتون زيت اللوز زيت جوز الهند والابتعاد عن الزيوت النباتيه المشبعه والحيوانيه وركز فيه على الالياف.
حبيت فيه وجود قوائم التسوق من محلات اطعمه عضويه و هذا نفتقره عندنا و قوائمه دقيقة لدرجه ينصحك بشركه معروفه معتمده والكثير من الوصفات المفيدة الي كانت اغلب مكوناتها غريبه بالنسبه لي لكن لازم اتعلمها.
قريت الكتاب بالعربي لانه كان موجود في مكتبة ابوي مع ان كان ودي اقراه بالانجليزية فاغلب مقدمته كانت فسيولوجيه بحته جزء من تخصصي
الرفيو كتبته على عجاله.
February 23, 2015
That book was the most awesome book, about health and diet, that I have ever read in my life!
It's not like "don't eat this because it is bad". Mark Hyman explains in full detail everything our organism does while processing food, and why some foods actually damage our health.
I loved that there were tests and things like that.
The recipes looked yummy but, unfortunately, they are tiny bit difficult to follow when you live somewhere like Greece, because some ingridients are difficult to find.
To be honest, I haven't tried the full program yet, but I have made changes to my diet that really helped me feel and get better in health.
I really loved this book!
It's not like "don't eat this because it is bad". Mark Hyman explains in full detail everything our organism does while processing food, and why some foods actually damage our health.
I loved that there were tests and things like that.
The recipes looked yummy but, unfortunately, they are tiny bit difficult to follow when you live somewhere like Greece, because some ingridients are difficult to find.
To be honest, I haven't tried the full program yet, but I have made changes to my diet that really helped me feel and get better in health.
I really loved this book!
August 11, 2011
The ultra-foxy Dr.Hyman spoke at a professional nutrition conference and is a well-read and experienced MD with a great sense of humor. Ok, small crush (: This book takes the Institute of Functional Medicine's approach- nutrigenomics- and applies it to weight loss. His solution is repeated throughout- reduce inflammation, eat an alkaline diet, reduce insulin resistance, and thyroid health for weight management. He provides a plethora of great resources and nutrient rich food sources for getting enough specific minerals and vitamins.
June 28, 2009
I agree with other reviews that the basic advice re: healthy foods is similar to what I already knew. But somehow this book was empowering for me. Helped me understand how much of what we eat can stimulate our cravings for foods that are not good for us. and reinforces idea that health and weight loss is not about dieting. I really liked this book!
January 22, 2012
Although I felt I knew a good deal about what foods to eat, I found that going through the exercise of determining potential food allergies for 8 weeks was very interesting. I lost weight through this process, gained energy and am sleeping better than I have in years.
January 30, 2021
If you're interested in food science and how it impacts our body, (nutrigenomics) this is for you.
The basic idea is that food triggers messages to our genes in our DNA, these can be negative such as inflammation/disease or positive such as fast metabolism and overall health. Hence, the benefits of consuming whole foods, supplements and herbal remedies. “Food can either be our enemy or our ally (medicine)”.
Also, Hyman lists the factors (“the 7 keys”) that most commonly interfere with weightloss and how/why they do it. At the same time, amazing medical research results, facts and tips are given.
At the end of the book a food program is given to detox and reprogram our metabolism. But if you're not interested in learning and understanding the medical/scientifical part you may find it boring.
The basic idea is that food triggers messages to our genes in our DNA, these can be negative such as inflammation/disease or positive such as fast metabolism and overall health. Hence, the benefits of consuming whole foods, supplements and herbal remedies. “Food can either be our enemy or our ally (medicine)”.
Also, Hyman lists the factors (“the 7 keys”) that most commonly interfere with weightloss and how/why they do it. At the same time, amazing medical research results, facts and tips are given.
At the end of the book a food program is given to detox and reprogram our metabolism. But if you're not interested in learning and understanding the medical/scientifical part you may find it boring.
February 12, 2022
Solid information on achieving a healthy lifestyle that will promote weight loss. There is no groundbreaking information , just the basic stay away from processed foods and sugar, eat organic foods etcetera. The presentation was informative although a bit repetitive. He gives 7 steps to achieve an ultra metabolism at the end of each step he gives gives four or five things to do to achieve each step. These things are pretty much the same for every step Still it is a helpful book. The principles he lays out in this book helped me lose 40+ pounds. If you have read other books by this author be prepared to read a lot of the same information.
June 9, 2018
Not all calories are created equal. According to research cited by author/MD Mark Hyman, the quicker that a particular food enters your bloodstream, the more likely it will promote weight gain. Ultrametabolism is about eating foods that are absorbed slowly: whole, unprocessed foods without added chemicals and sugars. Such foods signal our genes to increase our metabolism.
Unlike Hyman’s later, keto-diet book Eat Fat, Get Thin, this plan includes a number of whole grains and beans, is mostly plant-based, and requires few additional (and expensive) dietary supplements. Healthy oils and fats are a part of both plans, but whole food carbs such as brown rice and buckwheat are allowed only in the Ultrametabolism plan. Unfortunately the coffee that Hyman touts in Eat Fat, however, is an Ultrametabolism no-no.
Ultrametabolism features helpful quizzes for readers to determine specific dietary/genetic needs for optimal health. Readers answer yes/no questions in 7 key areas: appetite control, stress, inflammation, oxidative issues, metabolic issues, thyroid problems, and liver problems. The scores on each quiz indicate which areas need most attention, so the would-be dieter can tailor the plan to his or her most urgent needs and determine what kind of diet is most healing and efficient for weight loss. The quizzes can also be downloaded and printed from Hyman’s website.
As in other Mark Hyman books, the regimen begins with a 2-week elimination diet (Phase 1). The day-by-day plan with recipes seems doable, especially if one has a personal chef or has few employment obligations. I have yet to do the elimination part, but can still apply many of this book’s principles to improve my diet, particularly to benefit areas of concern identified in the questionnaires.
Anyone who wants to improve their diet by eliminating junk foods and stepping up their metabolism can benefit from Ultrametabolism. Those concerned with controlling inflammation, stress, etc. by adjusting their diet to optimize health and longevity will find good analytical tools and inspiration to get started.
Unlike Hyman’s later, keto-diet book Eat Fat, Get Thin, this plan includes a number of whole grains and beans, is mostly plant-based, and requires few additional (and expensive) dietary supplements. Healthy oils and fats are a part of both plans, but whole food carbs such as brown rice and buckwheat are allowed only in the Ultrametabolism plan. Unfortunately the coffee that Hyman touts in Eat Fat, however, is an Ultrametabolism no-no.
Ultrametabolism features helpful quizzes for readers to determine specific dietary/genetic needs for optimal health. Readers answer yes/no questions in 7 key areas: appetite control, stress, inflammation, oxidative issues, metabolic issues, thyroid problems, and liver problems. The scores on each quiz indicate which areas need most attention, so the would-be dieter can tailor the plan to his or her most urgent needs and determine what kind of diet is most healing and efficient for weight loss. The quizzes can also be downloaded and printed from Hyman’s website.
As in other Mark Hyman books, the regimen begins with a 2-week elimination diet (Phase 1). The day-by-day plan with recipes seems doable, especially if one has a personal chef or has few employment obligations. I have yet to do the elimination part, but can still apply many of this book’s principles to improve my diet, particularly to benefit areas of concern identified in the questionnaires.
Anyone who wants to improve their diet by eliminating junk foods and stepping up their metabolism can benefit from Ultrametabolism. Those concerned with controlling inflammation, stress, etc. by adjusting their diet to optimize health and longevity will find good analytical tools and inspiration to get started.
July 19, 2024
Writing, specially at the beginning of some chapters, seems impossible to believe. But then it recovers with in depth explanations and caveats.
Dr Hyman describes quite a few different scenarios and explains how they can impede weight loss. Then gives detail instructions to help resolve probable imbalances. Also, he provides recomendations to follow up with a doctor.
The book is very informative.
Dr Hyman describes quite a few different scenarios and explains how they can impede weight loss. Then gives detail instructions to help resolve probable imbalances. Also, he provides recomendations to follow up with a doctor.
The book is very informative.
January 21, 2018
Long...
Many good ideas that I will be incorporating in my diet. But it seems to be quite repetitive in some areas, making me feel that I just wanted to get to the end. The ideas presented fit in with a number of other things I have read about nutrition, so I am looking forward to seeing if I get results from a nondiet, diet.
Many good ideas that I will be incorporating in my diet. But it seems to be quite repetitive in some areas, making me feel that I just wanted to get to the end. The ideas presented fit in with a number of other things I have read about nutrition, so I am looking forward to seeing if I get results from a nondiet, diet.
February 9, 2017
- Unaware of the reception this book received when it was released in '06, but nothing Hyman said seemed particularly innovative or enlightening. However, it does help to remind myself of the dietary principles that continually (apparently) elude me.
October 27, 2024
I read this back when I was spending all my free time at a book store. The basic premise is exercise, eat right and take the supplements he recommends. At the time I thought cool but also diet culture was rampaging during this time.
Read
April 14, 2025Had more science than most of these books! Enjoyed it for that reason. The second half is just diet advice, so you can skip it if you just want to learn about the way nutrients interact with your metabolism
March 15, 2017
Good book, info a little out of date though.
December 18, 2018
Good information. I just wish it didn't need to include the desire to loose weight as a reason to read this book. I picked this up to learn more about my thyroid issues.
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