books

OUR RECOMMENDED READING LIST

Welcome to our recommended reading page, a curated collection of the books that have profoundly influenced my journey towards health and wellness. Each book listed here has played a pivotal role in shaping my understanding of holistic well-being, guiding me through the maze of health information to discover a path that truly resonates. These insightful reads have not only enriched my knowledge but have also become the foundational pillars of the 16hrs For Life program I run today. I invite you to explore these enlightening works, hoping they inspire and inform your own journey toward a healthier, more balanced life.

The PE Diet: Leverage your biology to achieve optimal health - Ted Naiman and William Shewfelt

The only difference between the HEALTHIEST people on earth, and the LEAST HEALTHY?

DIET and EXERCISE.

There are some basic levers that drive health in one of two directions: towards perfection, or towards chronic degenerative disease.

The P:E Diet is the SIMPLEST and MOST PRACTICAL diet and exercise book ever written. Once you understand the core tenets of your biology, you will know HOW to increase your lean mass while decreasing your fat mass—and you will know WHY it works.

Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones - James Clear

People think that when you want to change your life, you need to think big. But world-renowned habits expert James Clear has discovered another way. He knows that real change comes from the compound effect of hundreds of small decisions: doing two push-ups a day, waking up five minutes early, or holding a single short phone call.

In this ground-breaking book, Clear reveals exactly how these minuscule changes can grow into such life-altering outcomes. He uncovers a handful of simple life hacks (the forgotten art of Habit Stacking, the unexpected power of the Two Minute Rule, or the trick to entering the Goldilocks Zone), and delves into cutting-edge psychology and neuroscience to explain why they matter.

The Practicing Mind: Developing Focus and Discipline in Your Life Master Any Skill or Challenge by Learning to Love the Process - Thomas Sterner

In those times when we want to acquire a new skill or face a formidable challenge we hope to overcome, what we need most are patience, focus, and discipline, traits that seem elusive or difficult to maintain. In this enticing and practical book, Thomas Sterner demonstrates how to learn skills for any aspect of life, from golfing to business to parenting, by learning to love the process.

Modern life’s technological speed, habitual multitasking, and promises of instant gratification does not help. We have forgotten the principles of practice — the process of picking a goal and applying steady effort to reach it. The methods Sterner teaches show that practice done properly isn’t drudgery on the way to mastery but a fulfilling process in and of itself, one that builds discipline and clarity.

Why We Get Fat: And What to Do About It - Gary Taubes

What’s making us fat? And how can we change? Building upon his critical work in Good Calories, Bad Calories and presenting fresh evidence for his claim, bestselling author Gary Taubes revisits these urgent questions. Featuring a new afterword with answers to frequently asked questions.

Taubes reveals the bad nutritional science of the last century—none more damaging or misguided than the “calories-in, calories-out” model of why we get fat—and the good science that has been ignored. He also answers the most persistent questions: Why are some people thin and others fat? What roles do exercise and genetics play in our weight? What foods should we eat, and what foods should we avoid? Persuasive, straightforward, and practical, Why We Get Fat is an essential guide to nutrition and weight management.

Ketogenic: The Science of Therapeutic Carbohydrate Restriction in Human Health - Noakes, Murphy, Wellington (Editors)

Ketogenic: The Science of Therapeutic Carbohydrate Restriction in Human Health presents the most up-to-date and evidence-based science and research available in the field of TCR, with the purpose of training medical and allied healthcare professionals on the effective therapeutic use of low-carbohydrate and ketogenic nutrition in clinical practice. This book explores the appropriate, safe, and effective use of TCR to improve patient outcomes in a broad range of chronic metabolic conditions and aims to promote health.

Focused on lifestyle management, health support and the treatment of diseases rooted in poor nutrition, this book explores the role of food and lifestyle modification as medicine and is a valuable resource for nutritionists, dietitians and medical professionals who provide diet-related counselling, as well as those researching or studying related areas.

Dr. Bernstein's Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars - Richard Bernstein

Originally published in 1997, DR. BERNSTEIN’S DIABETES SOLUTION is a unique resource that covers both adult- and childhood-onset diabetes, explains step-by-step how to normalize blood sugar levels and prevent or reverse complications, and offers detailed guidelines for establishing a treatment plan. Readers will find fifty gourmet recipes, in addition to a comprehensive discussion of diet, obesity, and new drugs to curb carbohydrate craving and overeating.

Now in its fourth edition, the book presents up-to-the-minute information on insulin resistance, blood-testing devices, measuring blood sugar, new types of insulin, gastroparesis and other issues, as well as updated diet guidelines. DR. BERNSTEIN’S DIABETES SOLUTION is the one book every diabetic must own.

The Carnivore Diet - Shawn Baker

A groundbreaking approach to nutrition that will help you break away from traditional dietary habits that leave you sick, weak, tired, or depressed!

Challenge everything you thought you knew about health, learn how to safely adopt a meat-based diet, and walk away with all the tools you need to achieve lifelong success.

The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet - Nina Teicholz

In The Big Fat Surprise, investigative journalist Nina Teicholz reveals the unthinkable: that everything we thought we knew about dietary fat is wrong. She documents how the low-fat nutrition advice of the past sixty years has amounted to a vast uncontrolled experiment on the entire population, with disastrous consequences for our health.

The Real Meal Revolution: The Radical, Sustainable Approach to Healthy Eating (Age of Legends)

This book will radically transform your life by showing you clearly, and easily, how to take control of not just your weight, but your overall health, too – through what you eat. And you can eat meat, seafood, eggs, cheese, butter, nuts . . . often the first things to be prohibited or severely restricted on most diets. This is Banting, or Low-Carb, High-Fat (LCHF) eating, for a new generation, solidly underpinned by years of scientific research and by now incontrovertible evidence.

Complete Guide To Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting - Jason Fung and Jimmy Moore

Whether you’re new to intermittent fasting or you want to fine-tune your fasting plan, this is the intermittent fasting manual to help you build the right fasting program for the best results. Whether your goal is to lose weight, improve your body’s insulin response, sharpen your mental faculties, turn down depression or anxiety, or slow the aging process, The Complete Guide to Fasting is the best companion for your journey.

Lies My Doctor Told Me Second Edition: Medical Myths That Can Harm Your Health - Ken D Berry

“Trust me; I’m a doctor” no longer has the credibility it once did.

Nutritional therapy is often overlooked in medical school, and the information provided to physicians is often outdated. Advice to avoid healthy fats and stay out of the sun has been proven to be detrimental to longevity and wreak havoc on your system, and yet many doctors still regularly espouse this “wisdom.” What kind of advice is your doctor giving you? Is it possible you’re being misled?

Stay off My Operating Table: A Heart Surgeon’s Metabolic Health Guide to Lose Weight, Prevent Disease, and Feel Your Best Every Day - Philip Ovadia

What foods to put on your table so you don’t end up on mine

For the past century, we’ve been bombarded with diet ads and advice from gurus and governments. Yet heart disease remains the #1 killer worldwide, and 88% of adults are metabolically unhealthy. Up to 95% of dieters gain back all the weight they lost while following both dietary guidelines and popular fitness fads.

Challenging Beliefs: Memoirs of a Career - Tim Noakes

Tim Noakes is one of the world’s leading authorities on the science behind sport and a successful sportsman in his own right. Through a lifetime of research, he has developed key scientific concepts in sport that have not only redefined the way elite athletes and teams approach their professions, but challenged conventional global thinking in these areas. In this new and updated edition of Challenging Beliefs, Noakes shares his views on everything from the myths perpetuated by the sports-drink industry to the prevalence of banned substances, the need to make rugby a safer sport and the benefits of a high-protein, low-carb diet. The teams and athletes with whom Noakes has worked make fascinating backdrops to these topics, highlighting the importance of science in sport in human terms.

Death by Food Pyramid: How Shoddy Science, Sketchy Politics and Shady Special Interests Have Ruined Our Health - Denise Minger

Shoddy science, sketchy politics, and shady special interests have shaped American dietary recommendations–and destroyed our nation’s health–over recent decades. The phrase “death by food pyramid” isn’t shock-value sensationalism, but the tragic consequence of following federal advice and corporate manipulation in pursuit of health. In Death by Food Pyramid, Denise Minger exposes the forces that overrode common sense and solid science to launch a pyramid phenomenon that bled far beyond US borders to taint the eating habits of the entire developed world.

The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain - Steven R Gundry

From renowned cardiac surgeon Steven R. Gundry, MD, the New York Times bestselling The Plant Paradox is arevolutionary look at the hidden compounds in “healthy” foods like fruit, vegetables, and whole grains that are causing us to gain weight and develop chronic disease. In The Plant Paradox, Dr. Steven Gundry reveals that gluten is just one variety of a common, and highly toxic, plant-based protein called lectin. Lectins are found not only in grains like wheat but also in the “gluten-free” foods most of us commonly regard as healthy, including many fruits, vegetables, nuts, beans, and conventional dairy products.

The Stall Slayer: Seven Roadblocks to Keto Fat Loss and What to Do About Them - Amy Berger

Think you’re doing “all the right things” to lose fat on keto and it’s not working? You’re not alone! The good news is, it’s easy to get the scale moving again with just a few simple tips. In The Stall Slayer, keto nutritionist Amy Berger walks you through the most common roadblocks to fat loss on a ketogenic or low-carb diet…and what to do about them. Do you have to worry about macros? Can you drink alcohol and still lose weight on keto? Do you need to measure ketones? Is intermittent fasting required? What if you’re taking medications that make you gain weight? In The Stall Slayer, Amy answers all those questions and more. She explains the science in plain English, busts myths with humor and wit, and arms you with the tools you need to break your fat loss stall.

Vitamin K2 And The Calcium Paradox: How a Little-Known Vitamin Could Save Your Life - Kate Rheaume Bleue

The secret to avoiding calcium-related osteoporosis and atherosclerosis. While millions of people take calcium and Vitamin D supplements thinking they’re helping their bones, the truth is, without the addition of Vitamin K2, such a health regimen could prove dangerous. Without Vitamin K2, the body cannot direct calcium to the bones where it’s needed; instead, the calcium resides in soft tissue (like the arteries)—leading to a combination of osteoporosis and atherosclerosis, or the dreaded “calcium paradox.” This is the first book to reveal how universal a Vitamin K2 deficiency is, and the risk (in the form of cancer and diabetes, among other ailments) the absence of Vitamin K2 poses.

Brain Energy: A Breakthrough in Understanding Mental Health - Christopher M Palmer

Discover the surprising link between your metabolism and mental health in this cutting-edge guide with practical advice for treatment and care.

Drawing on decades of research, Harvard psychiatrist Dr. Chris Palmer outlines a revolutionary new understanding that for the first time unites our existing knowledge about mental illness within a single framework: Mental disorders are metabolic disorders of the brain.

Brain Energy explains this new understanding of mental illness in detail, from symptoms and risk factors to what is happening in brain cells. Palmer also sheds light on the new treatment pathways this theory opens up—which apply to all mental disorders, including anxiety, depression, ADHD, alcoholism, eating disorders, bipolar disorder, autism, and even schizophrenia.

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