Dr. Jogi Book Reviews
Diet
Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine - by Dr. Lustig
Dr. Lustig, fellow pediatric endocrinologist, made a name for himself in 1998 with his viral youtube video about the evils of sugar. In this book from 2021 he updates us all with the latest scientific knowledge about sugar's ill effects. There are several chapters that go into the nitty gritty metabolic normal versus aberrant pathways that a processed food diet induces. Good read. Finally, a balanced view on keto versus vegan. Also excellent policy recommendations. There are very good recommendations for the both average and high level reader who is interested in better health.
Reviews what is metabolic syndrome which can be an insidious cause of weight gain and poor health
Reviews the 8 subcellular pathways that underlie metabolic sydrome
Ties causation to processed foods (anything with a nutrition label) to these pathways
Gives a list of public health policy action items
In Defense of Food - by Dr. Pollan
"In Defense of Food" is a book by Dr. Michael Pollan that challenges the conventional wisdom about nutrition and diet. The book argues that the current focus on nutrients and individual food components is misguided and that the key to a healthy diet is to eat real, whole foods and avoid processed foods. Dr. Pollan argues that the Western diet, high in processed foods and low in fiber, is the root cause of many chronic diseases and that the solution is to return to traditional diets that are based on whole, unprocessed foods.
The book provides evidence to support the benefits of eating real food and avoiding processed foods, and provides practical advice on how to incorporate more whole foods into the diet. "In Defense of Food" is based on the latest scientific research in the fields of nutrition and health, and is designed to help individuals make informed decisions about what they eat.
Life in the Fasting Lane - by Dr.Jason Fung
Life in the Fasting Lane is a book by Dr. Jason Fung that explores the science and benefits of fasting for weight loss and improved health. The book argues that conventional approaches to diet and weight loss, such as calorie restriction and low-fat diets, are not effective and instead recommends intermittent fasting as a way to improve metabolism, regulate hormones, and achieve sustainable weight loss. The book provides practical advice and tips on how to incorporate fasting into one's lifestyle, and discusses the various health benefits of fasting, including improved insulin sensitivity, reduced inflammation, and better overall health markers. The book is based on Dr. Fung's clinical experience and the latest scientific research on fasting, and is aimed at helping individuals achieve their health and weight loss goals through the practice of intermittent fasting.
Obesity Code - by Dr. Jason Fung
Obesity Code is a book by Dr. Jason Fung that explores the underlying causes of obesity and provides a comprehensive, science-based approach to weight loss. The book argues that the traditional calorie-centric approach to weight loss is not effective and instead focuses on the role of insulin resistance and hormones in regulating weight. The book provides practical advice on how to reset hormones and improve insulin sensitivity through changes in diet and lifestyle, and also recommends incorporating intermittent fasting as a tool for weight loss.
Diabetes Code - by Dr. Jason Fung
The Diabetes Code is a book by Dr. Jason Fung that explores the root causes of type 2 diabetes and provides a comprehensive, science-based approach to reversing and preventing the disease. The book argues that traditional treatments, such as medication and diet, are not effective in treating the underlying cause of diabetes and instead focuses on the role of insulin resistance and hormones in the development of the disease. The book provides practical advice on how to reset hormones and improve insulin sensitivity through changes in diet and lifestyle, and also recommends incorporating intermittent fasting as a tool for improving diabetes control.
How Not to Die. - by Dr. Michael Greger
"How Not to Die" is a book by Dr. Michael Greger that provides a comprehensive guide to improving health and preventing disease through diet and lifestyle changes. The book reviews the latest scientific evidence on the role of nutrition in preventing, treating, and reversing some of the leading causes of death and chronic illness, including heart disease, cancer, and type 2 diabetes. Dr. Greger argues that a whole-food, plant-based diet, combined with regular physical activity and stress management, can significantly improve health and reduce the risk of disease. The book provides practical advice and tips on how to adopt a healthier diet and lifestyle, and is based on the latest research in the fields of nutrition and health.
Proteinoholic. - by Dr. Garth Davis
"Proteinaholic" is a book by Dr. Garth Davis that argues for a plant-based diet and the reduction of animal protein consumption for improved health and weight loss. The book provides evidence that animal protein, especially from high-fat animal products, can contribute to chronic diseases such as heart disease, diabetes, and cancer. Dr. Davis argues that plant-based diets, rich in fiber, complex carbohydrates, and plant-based protein, can improve health and help individuals achieve sustainable weight loss. The book provides practical advice and tips on how to transition to a plant-based diet, and is based on the latest scientific research in the fields of nutrition and health.
Critics of "Proteinaholic" argue that the book oversimplifies the role of protein in the diet and may not take into account individual differences in protein requirements. They argue that a well-balanced diet that includes animal protein can provide important nutrients and can be part of a healthy diet. Some critics also argue that the book lacks evidence-based support for some of its claims and that more research is needed to support the health benefits of a plant-based diet. It is important to consult with a qualified healthcare professional to determine the right dietary approach for your individual needs.
The Longevity Diet - by Dr. Longo
The Longevity Diet is a book by Dr. Valter Longo that provides a science-based approach to improving health and longevity through diet and lifestyle changes. The book argues that reducing caloric intake and avoiding processed foods can improve health and reduce the risk of chronic diseases. Dr. Longo proposes a "fasting-mimicking diet" that involves periodic reductions in calorie intake to promote cellular repair and rejuvenation. The book provides practical advice on how to implement the fasting-mimicking diet and maintain a healthy lifestyle, and is based on the latest scientific research in the fields of nutrition and longevity. Dr. Jogi does not recommend purchasing the FMD supplements. The concepts are important to understand.
Exercise
The First 20 Minutes by Gretchen Reynold:
The First 20 Minutes is a book that explores the latest scientific research on exercise and its effects on the body. It reveals surprising insights on how to exercise better, train smarter, and live longer. The book provides practical advice and tips based on the latest studies and findings in the field of exercise science, and highlights the importance of the first 20 minutes of exercise in shaping the overall health and wellness outcomes. Spoiler- it does not take many minutes to get beneficial exercise. Please also consult your doctor about the exercise an individual can tolerate.
General Health
Never Pay the First Bill -by Marshall Allen)
Navigating the US health is VERY expensive. There are many ways to take control of the costs as an individual, but most patients are unaware and or unwilling to pursue the simple solutions. The solution to high costs is NOT medical insurance which actual greatly inflates health care prices. Using self pay and not presenting medical insurance might a good option for many patient. This book gives a step by step approach to getting the best value from your health care experiences.
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
James Clear gives an easy and proven way to build good habits. What matters is if your habits lead you to success. He provides evidence based frame work to define your habits. Tiny changes will give big result. Straight forward 4-step program. This can be applied to dietary changes that will be needed to unwind the bad habits induced by big food and big pharma. Yes, NOT eating anything that has a nutrition label is a daunting task unless you have a plan. Habits are the compound interest of self-improvement. The math is on his side. Improving 1% every day for a year, you are 38x better. Conversely 1% worse daily, then in a year you will at zero. In real life, every time you tried this you are disappointed. Small changes do not make difference until you reach a threshold. Think of a melting ice cube which only at 32 degrees will cause rapid melting, indicating small changes unlock big changes. Incredible powers once a critical point has passed.
Queue - like a badge on a phone icon/ "noticing it"
Craving - "wanting it"
Response - the actual habit you perform "obtaining it"
Reward - the end goal of every habit, "the brain memorizes the steps automatically to recreate the reward"
Flow - Dr.Mihaly Csikszentmihalyi
"Flow: The Psychology of Optimal Experience" is a book by Dr. Mihaly Csikszentmihalyi that explores the concept of "flow," a state of deep concentration and enjoyment that is experienced when we are fully engaged in an activity. Dr. Csikszentmihalyi argues that flow is a key component of a fulfilling life and that we can increase our overall well-being by cultivating flow experiences in our daily lives.
The book provides an in-depth exploration of the flow experience and provides insights into how we can increase the frequency of flow experiences in our lives. "Flow" draws on a wide range of scientific research and real-life examples to illustrate the benefits of flow, and provides practical advice on how to cultivate flow experiences in our daily lives.
Lifespan - by Dr. Sinclair
"Lifespan: Why We Age and Why We Don't Have To" is a book by Dr. David Sinclair, a prominent researcher in the field of aging and longevity. The book provides a comprehensive overview of the latest scientific research on aging and offers a new understanding of the aging process. Dr. Sinclair argues that aging is not an inevitable part of life, but rather a result of cellular and molecular changes that can be reversed.
The book provides evidence for the role of genetic and environmental factors in aging, and provides insights into how these factors can be manipulated to extend lifespan and improve health. "Lifespan" also provides practical advice on how to maintain a healthy lifestyle and prevent the aging process, and is based on the latest scientific research in the fields of nutrition, exercise, and longevity.