Dr. Jogi Book Reviews
Here are some books that Dr. Jogi has read and his thoughts
Life long learning is necessary because he feels if you are not changing your mindset and habits you are getting busy dying, rather than living. More than 50% of what he learned in medical school is either wrong or off-base. Medical school and US medical training taught him about critical thinking, how the human body seems to work, and how to "control" diseases. However, this schooling only taught him how to prevent patients from getting worse health outcomes, not how to live a healthy life. These are all his thoughts and do not represent his clinic and other colleagues or his medical societies. These affiliate links will take you directly to the books on Amazon if you wish to purchase.
The books are divided into sections: Diet, Exercise, General health, Society, and Children
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
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 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.
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" 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.
Convict Conditioning by Paul Wade:
This is the main book Dr. Jogi currently recommend for exercise (muscle building). There are 6 main exercises with 10 levels from super beginner to extreme expert. The goal is to achieve level 10 on all the 6 of the activities.
Fast Exercise - by Michael Mosely
Explore why High Intensity exercise is the fastest way to get your heart into shape. The book explains why short bursts of intense activity with periods of low activity can be very healthy.
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.
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.
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"
"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.
Kiss Your Dentist Goodbye - by Ellie Phillips
Self explanatory. Why are you going to the dentist? The book explores the concept of the microbiome of the teeth and mouth as an extension of the microbiome of the gut. Cavities are not only preventable but curable with simple daily interventions. Dr. Jogi has a short list of 7 dentists, none of which would agree that cavities are curable without fillings. They also do not all agree on a unified definition of a cavity. There is a simple regimen to use twice daily (Closys rinse 1 min, Crest original tooth paste brushing, then Listerine original yellow rinse, then finally ACT original mint. Also intermittent use of xylitol products in between meals.