Lessons from the book 📚 Eat smarter

Overview

Knowing that you hold the keys to how your body functions invites both empowerment and great responsibility.

In Eat Smarter (2020), Shawn Stevenson offers readers a closer look into their own bodies by discussing the major processes involved in weight loss and health maintenance. After equipping his audience with knowledge, thus power, he concretizes the information with precise recommendations for the most nutritionally comprehensive foods along with the whens and hows of eating them.

Extending his enthusiastic and determined attitude, Stevenson reminds his readers that great change comes with the right outlook. Maintaining an unwavering drive paired with self-respect and acceptance is the only recipe for success.

Lessons from Introduction and Chapter 1

#1

Food is simple in its mechanisms. We chew it and our body does the rest of the work. However, food could not be more complex in its vitality. It is what makes us who we are and helps build our brain. It is a cornerstone of social life.

#2

Fat is an organ working to keep us alive. It clings to us because it’s necessary for survival. It releases hormones and is crucial for the communication of neurons.

#3

Fat houses under its umbrella a plethora of different types. Subcutaneous fat is responsible for weight gain. It cushions our muscles and bones against blows and falls, stores surpluses of energy, and regulates body temperature. Visceral fat is the one that holds our liver, pancreas, and intestines in place.

#4

Each person has a fixed number of fat cells within their body. When people gain weight, fat cells don’t increase, they just fill up with cell contents. When people lose weight, the cells are technically being emptied.

#5

When we eat, our bodies transform food into energy, some of which is used right away while the rest is stored in the form of glycogen. Once our storage is saturated in the liver and muscles, the body stores the excess energy in the form of fat.

#6

The calorie, a measurement of energy introduced to nutrition in 1887, is not an accurate calculation of the calories we actually ingest when we do eat foods with a declared amount.

#7

Some components or nutrients in food are not as easily digestible as others, so not all calories are absorbed.

#8

We burn calories simply through digestion. If we eat something with 100 calories, we might spend 20 calories on its digestion, therefore only consuming 80. This also differs among individuals, as some can extract more calories and nutrients from food than others.

#9

Whether food is whole or processed makes a huge difference on how many calories we keep. When we eat processed food, our number of calories burned afterwards decreases by 50 percent. The way the food is prepared also makes a difference. If cooked, it usually contains more calories.

#10

The diversity of microbes in your stomach, along with their ratios, influences how many calories you burn. Obese people tend to have more firmicutes as opposed to leaner people who have a higher amount of bacteroidetes.

Lessons from Chapters 2-3

#1

Understanding the processes involved in storing and burning fat is crucial if we want to lose it. It helps us know what our bodies truly need in order to shed those extra pounds.

#2

The thyroid gland, gut, and brain are also major directors of this system. They dictate our metabolic rate, our digestion, and feelings of hunger and satiation.

#3

The fat cannot leave the cells by itself. It needs the help of enzymes and hormones, which move fat out of the fat cells and into the blood. Insulin and glucagon play a fundamental role in storing and breaking down fat respectively, acting as the doorkeepers of fat cells.

#4

Adrenaline, when active, motivates the enzymes to break down fat, especially when insulin is inactive. The liver stores extra glucose in the form of glycogen. When a surplus remains after the body has spent energy on its natural function, it is transformed into fat.

#5

Besides knowing how the system functions, it’s important to understand what makes losing fat difficult.

#6

Inflammation can affect the diversity of our microbiome and increase the absorption of nutrients and potentially toxic substances through the intestines. Most foods today are inflammatory.

#7

When inflammation causes a dysfunctional metabolism and impedes brain function, we gain more fat. Fat causes more inflammation, leading to a vicious cycle.

#8

The second nemesis of fat loss is hormone dysfunction. Insulin is the hormone which calls for fat storage, but too much insulin can reduce the number of its receptors on fat cells, leaving it to roam free in the blood or be transformed into visceral fat by the liver.

#9

Cortisol, which is secreted due to stress, triggers insulin into action and causes our blood sugar to spike up. Cortisol mostly breaks down muscles instead of fat for glucose. It encourages inflammation, which makes the thyroid less sensitive to hormones, damaging our system’s efficacy.

#10

Appetite dysregulation is the third culprit, messing with when and how much we should eat. Appetite is governed by two hormones, leptin and ghrelin, which can wreak havoc if they go haywire. Leptin is responsible for informing the brain that we are full, while ghrelin screams when we are hungry.

#11

The irony is that our body fat controls the levels of leptin produced. But contrary to what we might expect, this doesn’t mean that we feel less hungry as our body fat increases. Too much leptin blocks its registration in the brain, making the body believe it is starving.

#12

Body fat and ghrelin levels are positively correlated. The higher the body fat percentage, the hungrier we feel. Some foods, however, make us feel more satisfied than others. Proteins leave us feeling full for longer, while less dense foods which disappear in our mouths leave us wanting more.

#13

Flavor helps our bodies understand what to crave. When foods had distinct and separate flavors, we would get cravings to eat foods rich in the nutrients our bodies were lacking. We crave salads after weeks of eating junk food.

#14

The best way to maintain a diverse microbiome is to allow diversity into our food and eat a range of different things. Stanford University researchers found that the microbiomes of our hunter-gatherer ancestors changed seasonally, so eating seasonally can be a way to diversify our diet.

#15

Our diet must include a plethora of different foods and species that could potentially fall into these sections: primary prebiotics, resistant starch, beans, and probiotics.

#16

These foods are “snacks” for the good bacteria in our guts. They keep them happy and healthy. Prebiotics can be found in apples, which reduce inflammation. Resistant starches like oats and corn keep our gut lining healthy, while probiotics are found in fermented items like yogurt.

Lessons from Chapters 4-5

#1

Without the right amount of carbs, our bodies burn less fat because our thyroid functions less and our cortisol levels rise. The way to know the right amount for you is to test it. You should never grow hungrier after eating carbs. Not eating between meals should be effortless.

#2

Eating carbs at the right time matters. It is preferable to eat carbs at night rather than in the morning, allowing our bodies to use reserves during the day. Having burned our extra fat already, we can then refill the body with what it needs.

#3

Fats are not as bad as we’ve been told. Studies have shown that eating the right amount of fat does not actually have any effect on the heart and that it could help with body fat loss.

#4

People who incorporated monounsaturated fats in their diet had lower blood sugar levels and lost weight faster. These fats are found in foods like olive oil, avocados, and pork. Olive oil should not be used to cook at high levels of heat as it could be damaged.

#5

Monounsaturated fat is where you find Omega-7, which can change what your body does with fat. It optimizes the use of energy and fat storage. Omega-7 can mostly be found in wild fish like salmon.

#6

Polyunsaturated fats include Omega-3, which we know is highly beneficial. A study published in the journal PLOS ONE has shown that people who took fish oil pills (saturated with Omega-3) daily for 12 weeks, burned 200 extra calories per day.

#7

Avoid cooking with polyunsaturated fats such as canola oil or hemp oil, for this is the most unstable fat and can get heavily broken by heat. It is even possible to get DNA damage simply by inhaling the smell while cooking.

#8

Alcohol is associated with damage to the microbial network and its communications. A small exception would be red wine, which might add good bacteria, but should still be consumed sparsely if desired.

#9

Although the calories in alcohol don’t get stored, they are still used for energy by our body. This means that our body uses the alcohol instead of our reserves of fat and glucose, which leads to weight gain indirectly.

#10

Water is a very important component for fat loss. This is mostly because water increases our metabolic rate by facilitating the processes involved. It facilitates reactions in the mitochondria, where fat is burned for energy, and helps your body function better.

#11

The right amount of water is usually our weight in pounds divided by two. If we weigh over 200 pounds, 100 ounces is the reasonable maximum limit. To remember to drink, keep a bottle you like with you.

#12

Our 25,000 to 35,000 genes have millions of potential expressions. Even if we are thin, the genes responsible for our weight still contain “fat” potential. We influence which potential is expressed through food.

#13

The general rule is to eat at least 80 percent of our daily food from whole sources, as processed foods do not go well with our genes. Our genes are used to the wholesome natural goodness they’ve been receiving throughout history, and processed foods are full of preservatives and chemicals.

Lessons from Chapters 6-7

#1

Not only is our brain mostly water, water also is needed to carry some of its most fundamental nutrients to it. The brain has a network of blood vessels (BBB) guarding it, and they easily let water through. Magnesium, oxygen, and sodium are transported to the brain along the way.

#2

After the brain is formed, most fats no longer make it past the BBB guards. Some fats that do are omega-3s. These fats improve our cognitive performance and memory greatly, so it’s important to eat omega-3 rich foods like caviar and fish oil to maintain our brain’s vitality.

#3

Other than Omega-3 fats, medium chain triglycerides (MCT) are another type that makes it to our brain. These fats are transformed by the liver into ketones, which provide an alternative source of fuel to the brain than glucose. This helps Alzheimer’s patients, who are glucose deficient.

#4

To ingest MCT, we can include coconut oil and dairy products in our meals. We can also purchase concentrated MCT oil and add it to our drinks and salads.

#5

Extra virgin olive oil is another holy grail, as it fortifies the BBB guards of our brains and helps them in protecting it by discarding the bad stuff. This opens space for fresh cells.

#6

Sugar has a special connection with the brain. The brain needs sugar but consuming too much could lead to its deterioration. Excessive consumption of sugar has been linked to an increased risk of Alzheimer’s.

#7

Sugar is seen to cause dopamine release like cocaine does. In fact, in studies on rats, it was found that sugar was preferred over cocaine, especially in the case of artificial sweeteners.

#8

Although artificial sweetener is said to be calorie free, it has been shown to spike blood sugar and insulin anyway. We cannot really trick the body. The brain senses the sweetness and assumes there are nutrients coming its way.

#9

Eating together with the family has been shown to bring about healthier food choices and a varied intake of nutrients. When we intentionally eat together there are less electronic distractions. This is the case for both children and elders, who eat better around family.

#10

Your environment is a huge indicator of your eating habits and chances of eating healthy. When you live in an area with fast food chains huddled together, few gyms, and subsidized junk food, you’re more likely to make poor choices.

#11

Although it takes more time and resources to prepare processed food, the production of these foods is financially supported by the government. This is because it has been demanded by the public.

#12

By buying healthier and realer food, we are increasing the demand for it. Our money can speak and bring about change. The more people demand better food, the more easily accessible and cheaper it would become.

#13

We could try to improve our financial situation in order to afford better choices, but for those who do not have that option, making small improvements might be more feasible. Small changes are still positive steps towards better health.

#14

You do not need to convince everyone around you to follow the same ideologies. Just become healthier and allow your environment to adapt to it naturally.

#15

Food fits under all the five categories of love languages, which are acts of service, words of affirmation, quality time, physical touch, and gifts.

#16

It can be an act of service when we cook for others when they’re unable to do so themselves. We spend quality time with others at the dinner table and compliment them through words of affirmation on their cooking. We gift chocolate to loved ones on many occasions.

#17

Food can fall under the love language of physical touch as well as it touches us deeply. It is what makes us who we are and makes up our bodies. Not only is it a way to engage the senses, it is a way to hug the body inside out.

Lessons from Chapters 8-9

#1

Our microbiome affects and is affected by our sleep. Our sleep-regulating hormones serotonin and melatonin are found in great amounts in the gut. Avoiding foods with chemicals and artificial sweeteners, using antibiotics infrequently, getting exercise, and warding off stress can keep our guts healthy and our sleep regulated.

#2

On the other hand, things that help our sleep cycle are the amino acid tryptophan, vitamin B6, glycine, vitamin C, vitamin D, potassium, calcium, magnesium, and Omega-3s.

#3

Breakfast was not a thing until the industrial revolution. When people began working terribly long shifts, they had to eat at the start of the day. Humans previously did not eat at the start of the day.

#4

Intermittent fasting is a way of eating that aligns more authentically with our genes. Through this way of eating, we minimize the interval of the day in which we are eating to 8 hours, followed by 16 hours of fasting.

#5

Intermittent fasting increases our metabolic rate, improves brain health and function, slows down the process of aging, and reduces diseases. Eating breakfast is not wrong, but it’s a good idea to give intermittent fasting a shot if you are trying to lose weight.

Lessons from Chapter 10

#1

Sometimes intermittent fasting proves to be slightly restrictive to those starting out. To make the process easier, Stevenson offers his F.A.S.T. tips: Figure out your ideal eating and fasting windows, Adjust to your lifestyle, Safeguard your results with supportive nutrition, and Track your goals.

#2

First things first, it’s helpful if we find the eating and fasting windows which suit us and our schedules best. Starting out with an eating window of 10-12 hours might be easier than 8 hours right away, and it would still be a step forward!

#3

The next tip is to adjust according to your lifestyle. Less fasting hours may be more feasible than the full 16. And if that’s the case, then you should not obsess over it and be neurotic about precision.

#4

Do not eat out of habit. If you grow hungry in the first period because you’re used to eating at that time, do not worry. You will adjust.

#5

It is important to safeguard your results by making sure you’re getting in all your needed nutrients. Just because we have a shorter interval of time to provide those nutrients, does not mean we should skip on them!

#6

Stevenson introduces one more acronym to aid readers on their journey to accomplishing their goals. S.M.A.R.T. describes a way to eat smart.

#7

“Solemnly know thy dieting self” is a call towards understanding the dynamic in which you engage with your diet. Do you go all in and tolerate no mistakes, causing yourself to burn out? Do you wait until the perfect moment to start your journey?

#8

“Mind your mind” is a reminder that your thoughts about your food affect what it does to your body. Researchers at Yale University found that people who thought their food contained more calories than it actually did, felt more satisfied than their counterparts.

#9

Adjusting your beliefs and your perceptions according to your dynamic can determine the success of your diet. If you’re a perfectionist, remind yourself to leave room for mistakes.

#10

“Reframing our challenges” is fundamental to maintaining a sustainable diet. Challenges and setbacks are expected, and we should not feel like failures for experiencing them. We must not play the victim. Simply pick yourself up and march on!

#11

“Treating yourself with respect” is the cherry on top. We don’t need to compare ourselves to others and their bodies. We don’t need to look back at how we looked and wish we were still the same. We must honor our process.

#12

Respect is also largely about not needing to justify your diet choices to others. You don’t need to explain your beliefs. Simply do what makes you feel good and replace limiting thoughts with affirmative ones.

Author’s Style

Shawn Stevenson highlights how detrimental eating the wrong things can be, using both his personal experience and scientific knowledge. By informing readers of what goes on internally, he aims to convince them that change must be made. He also provides a plan for those who are willing to embark on the journey.

Stevenson uses casual terms which make the science behind the tips easy to grasp and understand. Eat Smarter is packed with puns and allusions to pop culture and movies, making it an enjoyable read and allowing readers moments of comic relief embedded between clusters of valuable information.

Author’s Perspective

After being diagnosed with severe spinal degeneration which caused two herniated disks, Stevenson was certain the condition was directly related to his poor eating habits. Despite his doctor insisting that diet would not solve the problem, Stevenson began his own adventure. He sought greater knowledge about the way his body worked and fed it the right things, curing what was said to be untreatable.

Due to this almost miraculous recovery and his newfound confidence, Stevenson carries a deep passion for food and the way it can change our lives. His optimism is rooted in the core belief that we are what we eat, and that we can change the way our genes express themselves with the right foods.