Introduction
Summary of the book What to Eat When by Michael Roizen, Michael Crupain and Ted Spiker. Before we start, let’s delve into a short overview of the book. Imagine waking up each morning feeling full of energy, stronger, and healthier simply by changing not just what you eat, but also when you eat it. Many people know that choosing better foods matters, but far fewer realize that timing is equally important. Just as nature follows daily patterns of sunrise and sunset, your body has its own rhythm that helps you process food at certain times. If you understand these natural patterns and learn to match your eating schedule to them, you can help protect yourself against common diseases, improve your energy, and even boost your mood. This isn’t about strict rules or impossible diets—it’s about making smarter choices that fit smoothly into your life. In the chapters ahead, we’ll explore how food works in your body, why certain eating times are healthier, and how to gently reshape your habits. Let’s begin this journey toward better health, step by step.
Chapter 1: Discovering Why Understanding Food’s True Nature Is Your First Step Toward Health.
Before you dive into making changes to your diet, it’s essential to recognize that food is much more than just something tasty you put on your plate. While it might seem obvious that eating certain foods can make you feel good or bad, many people don’t understand the deeper reasons behind those effects. For example, food is fuel—your body runs on energy from nutrients found in the things you eat. But not all fuels are the same. Some, like whole grains, offer steady, long-lasting energy, while others, like sugary candy bars, give you a quick burst followed by a crash. On top of that, food also contains building blocks called proteins and healthy fats that help repair your muscles, nurture your brain, and support your heart. Truly understanding what is in each bite helps you make wiser, healthier decisions.
Think about how you use your phone or laptop. You may not fully understand how every piece of hardware and software works, yet you know enough to pick the right apps or protect your device from viruses. Similarly, learning just the basics about food can guide you to keep your body running at its best. It doesn’t mean you need to memorize every vitamin and mineral out there, but knowing that whole fruits, lean proteins, and healthy fats help you stay fit and strong can direct your choices. If you focus on getting quality energy from complex carbohydrates—such as whole-wheat bread, brown rice, and oats—you’ll feel steady and alert, rather than sluggish. Over time, this knowledge helps you avoid common health problems linked to poor diets, like obesity, heart disease, and diabetes.
If you think of your body as a home, each meal you choose to eat is like deciding whether to use sturdy, reliable materials or flimsy, breakable ones. Quality foods—like vegetables, legumes, nuts, seeds, and certain fish—help build a stronger structure. They keep the body’s systems functioning smoothly, making it easier to fight off illnesses and maintain a healthy weight. On the flip side, junk food full of refined sugars, saturated fats, and empty calories weakens your body’s foundation. By understanding this simple concept, you unlock a powerful tool: the power to shape your long-term health with each forkful. It’s not about strict perfection; it’s about shifting toward better choices whenever possible and viewing your diet not as punishment, but as a positive way to care for yourself.
As you grow older, pressures from commercials, social media, and even well-meaning friends can confuse you about what healthy really means. But here’s the truth: real, beneficial foods haven’t changed much over time. Fresh fruits, leafy vegetables, lean proteins, whole grains, and wholesome fats remain at the heart of a nourishing diet. Understanding the nature of these foods—that they give your body essential energy, help maintain healthy blood sugar levels, and allow cells and organs to function at their best—is the crucial first step toward taking control of your health. Once you see that each meal is both fuel and building material for your body, you become empowered. From here, you can move on to the next step: recognizing how when you eat affects the way these foods shape your life.
Chapter 2: Exploring How Sugar, Fat Storage, and Insulin Responses Affect Your Daily Energy and Health.
Have you ever wondered why some people struggle with weight gain despite not eating huge amounts of food, or why your energy crashes after a candy bar? Much of this mystery can be explained by understanding how your body handles sugar and the hormone insulin. When you eat something loaded with simple carbohydrates—like sugary snacks or white bread—your blood sugar rises quickly. Your body reacts by sending out insulin, which helps move sugar out of the blood and into cells for energy. But if you frequently eat sugary foods late in the day, or too often, your body might start ignoring insulin’s signals. This can cause high blood sugar levels, extra fat storage, and eventually increase the risk of dangerous conditions like diabetes and heart problems.
To picture this, imagine your body as a house with a big pantry. When you eat simple carbs, it’s like overstuffing that pantry with quick-burning fuel. The shelves fill up fast. Insulin tries to help by organizing this fuel, sending it to your muscles and organs to be used. But if there’s too much, your body ends up storing the excess as fat, like stashing boxes in the attic. If you keep overfilling that pantry day after day, your body becomes less responsive to insulin’s help, leading to a messy overload—high blood sugar and weight gain. Choosing more stable carbohydrates—oats, whole fruits, beans, and whole-grain bread—provides a gentler release of sugar into your blood, helping you avoid this constant rollercoaster of spikes and crashes.
When insulin stops working properly, it’s like having a broken lock on your pantry. You can’t get the stored energy out efficiently when you need it. Instead of using your stored fat for fuel, your body stays stuck with too much sugar in your blood. Over time, this can harm sensitive organs. Knowing this is vital, as it shows why certain foods and meal timings matter. Eating large amounts of sugary treats late at night, for example, puts you at a disadvantage. Your body’s natural rhythms make it harder to handle big sugar rushes in the evening. By understanding these patterns, you can aim to eat more balanced, nutrient-packed meals earlier in the day, giving your body a fair chance to process and use energy correctly.
This knowledge also sheds light on how to lose excess weight or maintain a healthy size. If you avoid simple carbs and shift to complex ones, your body is forced to tap into stored fat for energy once it runs low on easy sugar. Over time, this leads to gradual, steady weight management. Add to this the idea of eating earlier in the day, when your body is better prepared to handle carbohydrates. Making these changes can break harmful cycles. Think of it as gently steering a giant ship: small, steady adjustments guide you toward calmer waters. By pairing these insights about blood sugar and insulin with smarter food choices and better eating times, you give yourself a powerful advantage in reaching your health goals.
Chapter 3: Understanding How Your Body’s Natural Daily Rhythms Guide the Best Times to Eat.
Your body isn’t just a random machine. It’s a finely tuned system with its own internal clock, often called your circadian rhythm. You may have heard that the circadian rhythm helps you sleep at night and feel awake in the morning. But it also plays a big role in how and when you process food. Throughout a 24-hour period, your body’s hormones, temperature, and digestion patterns change. In the morning and midday, your body is more efficient at handling the energy from food. By nighttime, it becomes less effective. Recognizing this pattern means that choosing to eat most of your daily calories earlier, rather than late, can help you feel more balanced and reduce the risk of gaining unwanted weight.
Think of your circadian rhythm as nature’s schedule manager. Early humans hunted and gathered food mainly during daylight, and as a result, our bodies adapted to expect meals when the sun is up. It makes sense: with better lighting and visibility, it’s easier and safer to find, prepare, and enjoy meals in daytime. Over thousands of years, this timing became hardwired into how our organs and cells work. Studies show that people who work night shifts, eating meals when their bodies are expecting rest, often suffer from more health issues. They may have trouble sleeping, gain weight more easily, and even see changes in how efficiently they burn calories. This is your body’s subtle way of saying: I’m built to eat when it’s light outside.
Ignoring your natural eating clock can feel good in the short term—late-night snacks during a movie marathon might bring comfort—but over time, this habit can disrupt your health. When you eat large meals late at night, your body struggles to break down and use all that energy properly. This can cause lingering high blood sugar levels and encourage fat storage. On the other hand, eating more in the morning takes advantage of your body’s readiness to use energy efficiently. Studies have shown that eating balanced, nutrient-rich breakfasts can help steady blood sugar, support better mood, and keep hunger in check later. By working with, rather than against, your body’s built-in schedule, you set yourself up for improved overall wellness.
It might sound tricky at first to rethink when you eat, but it’s simpler than you think. Start by noticing how you feel after different meals at different times. Maybe you’ve experienced that heavy, sluggish feeling after a late dinner packed with carbs, or the sharp alertness after a hearty, healthy breakfast. Over time, these observations show you that your body has been guiding you all along. Following your natural rhythm isn’t about giving up delicious foods. It’s about fitting them into a timeline that makes sense for your health. By acting like a wise conductor, leading an orchestra of hormones, digestion processes, and blood sugar responses, your circadian rhythm can help every bite you eat to truly count toward better health.
Chapter 4: Discovering the Power of Eating Most of Your Calories in Daylight Hours for Better Health.
When people say breakfast is the most important meal of the day, they aren’t just repeating a cliché. There’s real science behind the idea that loading up on healthier foods early in the day can support steady energy and well-being. By making breakfast or lunch your largest meals, you’re like a farmer watering crops in the morning when the soil can best soak up moisture. Studies have found that those who eat big breakfasts tend to maintain healthier weights, handle sugar more efficiently, and feel more satisfied. In contrast, saving most of your calories for late meals can lead to digestive strains and less stable blood sugar levels. By the time nighttime rolls around, your body isn’t as ready to handle large amounts of energy from food.
Shifting your eating schedule to earlier hours is like listening closely to your body’s whispers. For example, women in one study who ate hearty morning meals lost more weight over time and showed improved levels of blood sugar-related hormones. Similar research links late-evening calorie consumption to increased chances of obesity. Following these findings, many experts encourage people to eat a substantial, balanced breakfast and a generous lunch, then taper down at dinner. Just as a well-planned day helps you feel accomplished, planning your meals earlier helps your body work at its best. By allowing your body to do what it’s good at when it’s good at it, you give yourself an advantage.
There’s another benefit to front-loading your calories: it often leads you to choose better foods. When you plan your day to include a strong morning meal, you might be more mindful about what you put on your plate. Instead of grabbing a sugary pastry on the run, you might enjoy whole-grain toast topped with avocado and a side of eggs, or maybe a bowl of oatmeal with nuts and berries. These choices stabilize your energy, making it easier to resist unhealthy snacks later. With a well-fed start, you’re less likely to experience sudden hunger attacks that push you toward junk food. Over time, this approach becomes a positive cycle, leading to easier weight management and improved general health.
Restricting your eating to daylight hours may sound challenging, but remember that humans thrived for millennia without artificial lighting or smartphones. Just as your ancestors adapted to sunrise and sunset, you can adjust to a new schedule. Begin by eating dinner a bit earlier each evening, and soon you’ll find it natural. Studies with mice suggest that even if you consume the same number of calories, eating them within a shorter daily window can help prevent weight gain. Humans show similar promising results. So, by focusing on feeding your body during its active, daylit periods, you align yourself with ancient patterns that helped humans survive and stay strong. The result is a healthier balance, not just in what you eat, but in how you feel throughout the day.
Chapter 5: Challenging Breakfast and Dinner Traditions to Build a Consistent, Nutritious Eating Routine.
For many people, it seems unimaginable to eat a salmon burger at eight in the morning or snack on roasted vegetables before noon. After all, society has taught us that breakfast should be something sweet or bready, and that dinner should be hearty and heavy. But what if you turned that assumption on its head? The truth is, there are no strict rules about what foods belong to which meal. If eating a savory, protein-rich dish first thing in the morning gives you lasting energy and more nutrients, why not try it? Such a change might feel unusual at first, but breaking these culinary rules can help you reach a healthier lifestyle.
Consistency is key to making this work. While we all enjoy variety, having too many options can lead to confusion and poor choices. Think of it like having a wardrobe with a few reliable outfits that always look good and fit well. With food, selecting a few go-to meals for breakfast and lunch—meals high in protein, fiber, and good fats—can keep you on track. Once you find what works, repeating these meals regularly actually simplifies your life. You won’t have to worry about what’s breakfast food or dinner food; you’ll simply focus on what nourishes you best at the right time of day.
This steady approach reduces the chances of overeating and helps maintain stable energy. When you feed your body predictable, balanced meals, it learns to trust the routine. Instead of wondering when your next sugary snack is coming, your body understands that a protein-packed start in the morning will carry you through till lunchtime. It takes practice and patience, but each day you follow this pattern brings you closer to a healthier relationship with food. Once your body adapts, you’ll notice improvements in your mood, concentration, and overall physical comfort. You won’t be weighed down by heavy late-night meals, and you’ll feel more refreshed each morning.
As you move toward these changes, remember that slow and steady wins the race. Start by adding a bit more protein or healthy fat to your breakfast, or reduce the portion size of your evening meal. Notice how your body responds. Are you feeling less hungry at odd times, more energized in the afternoon, and sleeping better at night? Over time, these small adjustments add up, making it natural to shift cultural ideas about meals. Instead of seeing dinner as the main event, you’ll appreciate a hearty morning spread. You might discover new favorite foods and cooking methods. In doing so, you train your taste buds and your mind to embrace a pattern that supports a long, active, and fulfilling life.
Chapter 6: Crafting a One-Month Strategy to Realign Your Eating Patterns and Improve Your Health.
Change can be challenging, so having a clear plan helps. Imagine giving yourself one month to gently reshape your eating patterns. In the first few days, simply watch yourself. Write down what you eat, when you eat it, and estimate how many calories each meal delivers. Don’t judge yourself harshly; just observe. Maybe you notice that you only get about 10% of your daily calories in the morning, 30% at midday, and a whopping 60% at night. This baseline information is your starting map. It shows you where you’re currently heading so you can plot a new course.
Once you have this snapshot, begin making small shifts. If your dinner is huge, try saving a quarter of it for breakfast or lunch the next day. Repeat that step until half your former dinner portion moves to earlier in the day. At the same time, start preparing dinner a bit sooner, aiming to eat while there’s still sunlight. These small steps matter. They help retrain your body’s expectations. As the days pass, you’ll notice feeling more satisfied earlier and less tempted to snack late at night. This phase is about action: turning knowledge into real-life habits that stick.
By the time you reach the middle of the month, your timing should look different. Now it’s time to consider the quality of what you eat. Take a closer look at the foods you choose. Are they mostly whole grains, lean proteins, fruits, and vegetables, or are you relying heavily on packaged snacks and white bread? If you’re still dependent on refined sugars and empty-calorie snacks, start making swaps. Replace that buttery bagel with a slice of whole-grain toast topped with hummus and tomatoes. Instead of creamy sauces, experiment with lighter, healthier blends like artichoke hearts mixed with garlic and olive oil. These mindful swaps help you appreciate how good healthy food can taste.
As the final week of your month approaches, observe the differences. Perhaps you sleep better, feel more alert, and have noticed improvements in your mood. Maybe clothes fit more comfortably, or your skin looks clearer. Most importantly, you’ve learned that making gradual changes in both what and when you eat can have a big impact. You may not have achieved perfection—after all, nobody does—but you’ve proven to yourself that you can take control of your habits. This one-month experiment can become a new way of living, empowering you to continue exploring better health through thoughtful eating. With each meal, you’re choosing to care for your future self.
Chapter 7: Embracing Mindful Eating to Enjoy Every Bite and Avoid Overeating.
In a world filled with distractions—phones buzzing, screens glowing, and schedules packed—eating often becomes an automatic action. You may shove down a snack while watching TV or scrolling through social media, barely noticing its taste. This mindless eating can lead to overeating and missing out on the true pleasure of flavors and textures. Mindful eating is about slowing down and giving your full attention to the food on your plate. By doing so, you connect with your senses and discover new appreciation for familiar foods, while helping your body recognize when it’s comfortably full.
Research supports the idea that mindful eating helps with weight management and healthier eating patterns. Imagine you have a small piece of dark chocolate. Instead of biting and swallowing it within seconds, place it on your tongue and feel its surface, notice its aroma, and let its flavor unfold slowly. As you chew carefully, pay attention to the sensation and taste. This simple exercise shows you how much you miss when you rush through meals. Eating this way can help you understand your hunger and fullness signals better, decreasing the chance of stuffing yourself past comfort.
When you eat mindfully, try setting down your fork between bites, or chewing each bite a few extra times. Turn off the TV and keep your phone away for a few minutes. Focus on every detail—the crunch of vegetables, the creaminess of yogurt, the subtle sweetness of a berry. Over time, this approach helps reset your relationship with food. You’ll be less likely to treat meals as mere fuel stops and more inclined to savor them as experiences. This doesn’t mean you have to turn every snack into a lengthy ritual, but practicing now and then can train you to slow down naturally.
As a result, mindful eating can improve your dietary choices, because when you pay attention, you’ll likely crave healthier foods. Overly processed items might taste too sweet, too salty, or too artificial. Meanwhile, fresh produce and whole ingredients can offer richer, more satisfying flavors. The result: you become someone who enjoys food more while eating less. This shift in perspective shows that health doesn’t mean giving up pleasure; it means finding pleasure in the right places. By embracing mindful eating, you help ensure that your efforts to improve what and when you eat pay off in both physical and emotional rewards.
Chapter 8: Overcoming Stress, Tiredness, and Emotional Cravings with Healthier Food Choices.
It’s one thing to eat well when life is calm, but what about when you’re tired, stressed, or feeling down? Emotions and pressures can drive you toward unhealthy comfort foods like candy bars, chips, or ice cream. Understanding why you crave these foods during tough moments can help you find healthier alternatives that still provide satisfaction. Often, when you’re exhausted, your body begs for a quick energy boost, and sugary snacks seem like the easiest solution. Unfortunately, this leads to a brief high and then a crash, leaving you more drained than before.
To handle tiredness better, consider snacks that blend protein, fiber, and healthy fats. These nutrients release energy more slowly, preventing sudden drops in blood sugar. Instead of a chocolate bar, try an apple with almond butter or a handful of walnuts mixed with dried berries. These swaps offer more stable and lasting energy, making you feel nourished rather than jittery. Over time, your taste buds will adapt, and you’ll find that you no longer need a candy fix to get through a slump. Instead, you’ll look forward to these balanced snacks.
Anger, frustration, and sadness can also push you toward unhealthy choices. When you’re hangry, you might gobble down an entire bag of chips or a pint of ice cream without thinking twice. Preparing for these emotional moments can save you. Roasted chickpeas, for instance, offer a crunchy, spicy satisfaction similar to chips but with more protein and fiber. Making a batch in advance ensures you have a healthier option waiting for you. With such smart planning, you can navigate stressful moments without sacrificing your well-being.
By learning to manage emotional eating, you gain freedom from unhealthy cycles. When you realize that short-term emotional comfort doesn’t have to mean long-term health damage, you open yourself to better coping strategies. Maybe you’ll pair a cup of herbal tea and some roasted nuts with a few minutes of deep breathing. Or you’ll share your frustrations with a friend while sipping a fruit smoothie. These habits remind you that food is part of a larger picture of self-care. Instead of viewing tough times as excuses to give up on health goals, you can see them as chances to practice new skills. This way, even challenges become stepping stones toward a steadier, healthier life.
Chapter 9: Keeping Your Diet on Track While Traveling or Navigating Life on the Move.
Busy schedules and travel often throw people off their healthy eating routines. With little time to cook at home, it’s easy to end up grabbing fast food on the run. But with a bit of planning and flexibility, you can still make choices that support your health. Imagine you’re dashing between classes, meetings, or errands. Instead of a hot dog and soda, pick up a package of unsalted nuts, some plain Greek yogurt, or even a small hummus cup with whole-grain pretzels. These options are better for your heart, blood sugar, and energy levels than sugary drinks or fried snacks.
When you’re traveling, whether for vacation or work, it’s tempting to break all your healthy habits. While it’s fine to enjoy local dishes and occasional treats, try not to abandon everything you’ve learned. A great trick is to share your meals or save half for later. Portion sizes at restaurants can be enormous. Splitting a meal means you still get to taste the local cuisine without overloading your body with too many calories in one sitting. Later, you can enjoy that saved portion as a breakfast or lunch, keeping your eating schedule balanced and your body happier.
Also, remember that traveling is about experiences beyond just food. If you’re exploring a new city, spend more time walking around markets, parks, and museums. You’ll burn off energy and may discover healthy, local foods you’ve never tried before. Even at gas stations or convenience stores, you can often find some healthier choices if you look carefully. Focus on what’s available: maybe a small salad container, a piece of fruit, or a water bottle instead of a sugary soda. Every mindful choice counts, helping you return home without feeling like you have to start from scratch on your health journey.
By adopting these strategies, you learn to handle sudden changes without giving up your well-being. Life won’t always unfold according to your perfect meal plan. The key is to remain flexible and creative. When you understand that each situation—even a last-minute business trip or a weekend getaway—presents chances to make better choices, you feel empowered rather than restricted. Over time, eating well on the go becomes a habit, and you’ll feel confident that no matter where you are, you can stay true to your goals. After all, healthy eating isn’t meant to limit your enjoyment of life; it’s meant to enhance it.
Chapter 10: Choosing Foods That Shield Your Heart and Lower Your Risk of Serious Diseases.
Healthy eating isn’t just about looking good; it’s about protecting your body from common, life-threatening illnesses like heart disease and certain cancers. Simple changes can make a big difference. For example, diets packed with vegetables, whole grains, legumes, lean proteins, and healthy fats are known to support a strong heart. Avoiding too many saturated fats—found in red meats and butter—and choosing more plant-based fats—like those in avocados, olives, or nuts—helps keep your arteries clear and blood flowing freely.
When you pick a Mediterranean-style eating pattern—rich in fish, leafy greens, fruits, whole grains, and olive oil—you’re tapping into a world of proven health benefits. This type of diet has been linked to lower risks of heart attacks and strokes. It’s not about giving up meat entirely, but cutting back and focusing on quality. By doing so, you let your arteries rest easier and reduce harmful inflammation in your body. With steady dedication, these eating habits become a shield, protecting you from conditions that slow you down and shorten your life.
Cancer risk can also be influenced by what’s on your plate. Certain chemicals in processed meats can form compounds that increase the chances of cancer. Meanwhile, loading up on colorful veggies, fiber-rich fruits, and antioxidants helps your body fight off harmful changes at the cellular level. Think of these foods as tiny warriors guarding your cells. For instance, broccoli, kale, berries, and beans are star players on a cancer-fighting team. When you embrace these choices most of the time, you give yourself a chance to enjoy more birthdays, more adventures, and more of what life has to offer.
These choices may seem tough if you’re used to a diet heavy in fried foods, sweets, or big steaks. But with each healthier swap, you’re reminding yourself that you value your future. Just as saving money for later can give you security, investing in better foods now pays off with better health tomorrow. Over time, you’ll discover that nutritious meals don’t have to be boring. With the right spices, cooking methods, and creativity, healthier options become satisfying and enjoyable. You might even learn to love new flavors you never tried before. Protecting yourself from disease and keeping your heart strong is within reach—one mindful meal at a time.
Chapter 11: Embracing a Lifelong Path of Smart Choices, Steady Habits, and a Healthier, Happier You.
Now that you’ve explored everything from understanding nutrients to following natural rhythms, you see how both the what and when of eating shape your health. This isn’t just a temporary diet trick; it’s a roadmap for life. By making thoughtful meal choices, eating more in the morning, practicing mindful bites, and learning healthy swaps, you can break free from harmful patterns. It’s like turning on a guiding light that helps you navigate a world full of sugary drinks, late-night temptations, and mixed messages about nutrition.
Building these habits may feel slow at first. That’s natural. Change works best when done gently and consistently. Over time, cooking balanced breakfasts, enjoying plant-based lunches, and having lighter dinners while the sun still shines will feel normal. You’ll rely less on emotional eating during stressful moments, confidently handle travel and busy days, and become aware of subtle signals from your body. If you ever slip up, remember that progress matters more than perfection. With patience, each meal becomes an opportunity to support your health rather than undermine it.
As you continue on this journey, notice how your mind and body respond. Perhaps your mood brightens, your sleep improves, and your energy feels more stable. Over the long term, you’re reducing your risks of serious illnesses, not through harsh restrictions, but through kind, informed actions. By making these changes, you’re showing yourself care and respect. Instead of dreading mealtime decisions, you can look forward to enjoying the process, confident that your choices align with your body’s natural design.
In essence, you are becoming the author of your health story. The principles you’ve learned—front-loading calories, balancing nutrients, eating mindfully, and respecting your body’s natural clock—are tools you can use forever. Rather than feeling trapped by diets or confused by trends, you’ll trust your own knowledge and instincts. When cravings strike, you’ll know healthier ways to handle them. When life gets hectic, you’ll find flexible solutions. By embracing these lessons, you are investing in a happier, healthier future. From here on, every plate you fill, every snack you choose, and every meal you savor can reinforce the life you want to live.
All about the Book
Discover the transformative power of food with ‘What to Eat When’. This essential guide helps you align your eating habits with your body’s natural rhythms for enhanced health and vitality.
Dr. Michael Roizen specializes in wellness and aging, while Dr. Michael Crupain is an expert in nutrition, together empowering readers with life-changing dietary insights.
Nutritionists, Dietitians, Wellness Coaches, Personal Trainers, Health Educators
Cooking, Healthy Eating, Meal Planning, Fitness Routines, Mindful Eating
Obesity, Chronic Disease Prevention, Nutrition Misconceptions, Metabolic Health
You can eat your way to a healthier, happier life by understanding the timing of your meals.
Oprah Winfrey, Dr. Mehmet Oz, Mark Hyman
New York Times Bestseller, Goodreads Choice Award Nominee, National Book Award Finalist
1. Understand the importance of timing your meals. #2. Learn why breakfast is a crucial meal. #3. Discover foods to energize your mornings. #4. Grasp benefits of eating early in the day. #5. Identify foods that promote healthy digestion. #6. Know the ideal dinner time for better health. #7. Recognize impact of meal timing on weight loss. #8. Learn how to manage cravings effectively. #9. Understand the relationship between nutrition and sleep. #10. Discover foods that help reduce inflammation. #11. Grasp the importance of balanced meal composition. #12. Identify benefits of intermittent fasting. #13. Understand how stress affects eating habits. #14. Learn mindful eating techniques for better health. #15. Recognize the role of hydration in wellness. #16. Discover alternative snacks for sustained energy. #17. Gain insights on planning meals strategically. #18. Understand connections between food and mood. #19. Discover nutritious food swaps for favorite snacks. #20. Learn how to create a personalized eating plan.
What to Eat When book, Michael Roizen, Michael Crupain, Ted Spiker, nutrition timing, healthy eating, meal timing, dietary choices, healthy lifestyle, books on nutrition, meal planning, eating for health
https://www.amazon.com/dp/1635650486
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