Introduction
Summary of the book Eat to Beat Your Diet by William W. Li. Before moving forward, let’s briefly explore the core idea of the book. Have you ever dreamed of enjoying your favorite meals without feeling guilty and still improving your health? This is your chance to step into a world where food is not the enemy but a gentle ally. By understanding the true nature of fat, tapping into the secret power of brown fat, and grasping how metabolism really works, you unlock new possibilities. Instead of punishing diets, you discover flexible eating patterns inspired by regions known for longevity. You learn how to navigate your grocery store like an adventurer, building a pantry that nourishes both body and soul. As you apply the Eat to Beat Protocol, you find that small tweaks lead to life-changing benefits. Beyond the plate, better sleep, balanced activity, and reduced stress elevate your journey. Enter this landscape of knowledge, and feel how beautifully life can flourish.
Chapter 1: Unveiling the Hidden Nature of Fat That Shapes Our Lives Every Day .
Imagine a remarkable, hidden part of your body quietly influencing your health every moment of your life. This hidden element is fat, a substance often misunderstood and unfairly blamed for countless woes. Yet, if we look beneath the surface, fat is not simply a villain waiting to sabotage us. Instead, it is a vital organ-like tissue that safeguards our bodies, supports essential hormone activity, and can even help protect us against life-threatening injuries. While we tend to think of fat as a soft, squishy nuisance that must be banished, the truth is far more complex. Fat has evolved through millennia, allowing human beings to store energy efficiently in times of scarcity and thrive despite environmental challenges. Learning the true nature of fat is like opening a secret door, revealing how deeply connected this misunderstood tissue is to our ongoing survival and inner balance.
Far from being a lifeless blob, fat is dynamic and active, operating like a large metabolic control center inside you. It communicates constantly with other tissues, sending and receiving biochemical signals through hormones and messengers that help keep your body stable. Fat plays a key role in regulating temperature by acting like a natural insulator, buffering you against external cold. It even cushions organs, shielding them from damage if you take a tumble or sustain a sudden blow. In other words, fat is not something separate from you; it is intricately woven into your overall biology. Without it, basic bodily functions would crumble, and you’d be at greater risk for severe health issues. Understanding the protective, multi-layered nature of fat allows you to stop seeing it as the enemy and start respecting its protective, evolution-shaped purpose.
However, not all fat is the same, and too much of certain types can push your health down a dangerous path. Most people know the visible, pinchable fat beneath the skin—subcutaneous fat. This type, while sometimes unwelcome aesthetically, is actually less harmful internally. The trickier, more dangerous type is visceral fat, which lurks deep inside, wrapped around internal organs and stealthily undermining your well-being. Unlike subcutaneous fat that you can see and feel, visceral fat hides behind the scenes and can accumulate without obvious signs. Over time, it sets the stage for chronic diseases like heart problems, certain cancers, and type 2 diabetes. Realizing that not all fat is created equal shifts your perspective and encourages you to focus on building a relationship with healthier forms of fat while reducing the harmful variants that threaten your longevity.
This complexity means that achieving a healthier weight isn’t just about subtracting pounds or trying to appear slimmer. In truth, shedding even a modest amount of excess body fat can dramatically lower your risk of deadly illnesses. Research shows that losing as little as 10 to 20 pounds, depending on your starting point, can spark positive metabolic shifts that benefit your entire system. The key is learning how to work with your body’s natural design rather than fighting blindly against it. By uncovering the hidden nature of fat, you begin to understand that it can be your ally—if you learn how to manage it wisely. Instead of demonizing fat, you can become curious about its functions, appreciate its evolutionary purpose, and then gently guide it toward a state of balance that brings health and vitality.
Chapter 2: Understanding the Incredible Metabolism Mechanisms That Drive Human Health and Vitality Forward .
Just as fat has been misunderstood, the word metabolism often emerges in conversations about health as a mysterious, unseen force controlling our weight. Many people think of metabolism as a personal trait, like eye color, that some are lucky to have fast while others are stuck with slow. The reality is more empowering. At birth, everyone starts with a similar metabolic engine, humming reliably to provide energy for life. This metabolism is not static; it responds to signals from your lifestyle and the foods you eat. Excess body fat, not a slow metabolism, is frequently the culprit behind sluggish energy burning. By clarifying this relationship, you stop viewing yourself as doomed by genetic fate and start seeing metabolism as a system you can influence through nourishing foods, balanced habits, and even strategic fasting.
Your metabolism orchestrates a stunning ballet of chemical reactions that break down nutrients, channel energy into your cells, and maintain the delicate balance needed for proper function. This hidden dance ensures you have the fuel to think, walk, laugh, and grow. When you nourish your body with foods rich in beneficial compounds, you give metabolism the tools it needs to run like a well-oiled machine. Conversely, when you feed it a steady diet of nutrient-poor processed foods, you send your metabolic engine sputtering and stalling. True metabolic health cannot be seen in the mirror alone. Instead, it is measured at the microscopic level, reflecting how well your cells and tissues are equipped to deal with the demands of everyday life. By tending to your metabolism, you strengthen your body’s capacity to thrive and resist disease.
Metabolism can be optimized by shifting the focus away from harsh dietary restrictions and instead adding foods that nourish and support. Rather than relying on shortcuts like cosmetic surgery or prescription pills that may alter appearance but leave metabolic health unchanged, the wiser path involves tapping into your body’s innate design. Through careful selection of foods known to enhance metabolic function, you amplify your body’s natural ability to burn through unwanted fat and maintain vibrant energy. Delving into the science reveals that certain foods spark positive metabolic responses, while others dampen this inner flame. Learning how to feed your metabolism the right stimuli is like fine-tuning a car engine. By refining the quality of your fuel, you ensure that every cell in your body is working together to help you feel your best, inside and out.
As you embrace a more balanced lifestyle, you will discover how easily small tweaks can add up to significant, lasting results. Enhancing your metabolism goes hand in hand with gradually reshaping your fat distribution. People with robust metabolic health have more energy, find it easier to maintain a healthy weight, and face lower risk factors for chronic diseases. There is no one-size-fits-all approach, but there are patterns supported by science that guide you toward success. The key is to understand metabolism not as a distant concept, but as a core component of who you are. This understanding removes fear and confusion, replacing them with curiosity and empowerment. You no longer need to guess in the dark. Instead, you learn to harness metabolism’s remarkable capabilities, guiding your body toward a more stable, enduring state of well-being.
Chapter 3: Discovering the Secret Brown Fat Furnace Within and Its Unexpected Surprising Benefits .
Not all fat is white and soft. Within your body lies a tiny but mighty ally known as brown fat. Unlike white fat, which tends to store excess energy, brown fat behaves like a powerful furnace, burning calories to produce heat and support a more active metabolic state. Although brown fat accounts for only a small percentage of your total fat, it wields a surprising amount of influence over your overall health. This special fat appears more abundant in lean individuals, and by nurturing it, you can help rev up your metabolism. Brown fat’s secret lies in its ability to take stored energy and unleash it as warmth, providing a natural boost to the body’s energy-burning capacity. Learning to activate and harness brown fat allows you to transform your body into a healthier, more efficient system.
Studies show that brown fat can be awakened through certain environmental conditions and dietary choices. For instance, exposure to mild cold—like taking a brisk walk on a chilly day or sipping icy water—prompts brown fat cells to kick into gear. But if you prefer cozy comfort, don’t worry. Certain foods, including spices like chili peppers and ingredients like black pepper or ginger, can also energize this internal furnace. By enjoying small doses of these culinary wonders, you encourage your body to burn more calories without feeling deprived. This approach contrasts sharply with crash diets or intense gym routines that might feel intimidating or unsustainable. Instead, by simply tweaking your environment and experimenting with flavors, you find gentle ways to enhance your metabolic rate. Brown fat becomes your hidden friend, nudging your system toward healthier, long-term habits.
In addition to temperature and certain foods, other lifestyle factors might support brown fat activation. Quality sleep, regular movement, and stress reduction all play roles in maintaining a healthy metabolic balance. When combined, these elements create an environment that encourages brown fat to flourish. This synergy results in improved energy usage, helping you gradually chip away at harmful visceral fat and cultivate a leaner, more resilient body. Brown fat’s benefits extend beyond mere appearance; by fostering its presence, you also reduce the risk of metabolic diseases. It is a natural, internal resource waiting to be tapped. Discovering brown fat is like finding hidden treasure inside your own body—an asset you never knew you possessed, patiently waiting for you to unlock its potential and enjoy the health advantages it bestows.
As you learn about brown fat, you realize that healthful living does not have to mean punishing routines or joyless menus. Instead, the path to improved metabolism can involve flavorful spices, moderate climate shifts, and a balanced outlook on eating. Rather than wrestling with your biology, you work with it, gently nudging brown fat into action. This understanding encourages a sense of creativity as you explore new recipes, experiment with different cooking techniques, and consider lifestyle tweaks that align with your personal preferences. Over time, small changes accumulate, sparking a positive feedback loop. With better metabolic function, your body uses fat more efficiently, which can lead to gradual, lasting improvements in weight management and overall vitality. Brown fat serves as an uplifting reminder that inside each of us, nature’s own solutions patiently await discovery.
Chapter 4: Connecting the Dots Between Metabolic Health, Flavorful Foods, and a Longer Life .
Metabolic health and longevity are not about forcing down bitter pills. Instead, they thrive on the idea that tasty, nourishing foods can support a body built for wellness. Regions around the world known for extraordinary longevity, like parts of the Mediterranean and certain areas of Asia, have cuisines rooted in whole foods, fresh produce, and delightful herbs and spices. These places, often referred to as Blue Zones, hold clues about how cultural traditions and everyday meals foster long, disease-resistant lives. They emphasize quality over quantity, savoring every bite, and celebrating meals as communal events rather than rushed, solitary refueling stops. Such approaches not only lead to better metabolic function, but also inspire a deeper appreciation for flavor, seasonal ingredients, and mindful eating practices. The outcome? A pattern of nourishment that blends science with pleasure, encouraging health and happiness.
By looking to these culinary cultures, you gain insight into simple principles that can supercharge your own metabolic health. One of these principles is moderation. Instead of eating until bursting, these communities practice enjoying meals until they feel comfortably satisfied. Another principle is diversity, filling plates with a wide variety of fruits, vegetables, legumes, whole grains, and healthy fats. Additions like extra virgin olive oil, nuts, and seeds provide beneficial compounds that bolster metabolic processes. Balanced meals, free from heavy overprocessing, offer steady energy and help avoid blood sugar spikes and crashes. There’s no single perfect food, but a colorful mix ensures that your body receives an array of nutrients and protective bioactive substances. By following these time-tested strategies, you create a supportive environment for metabolism, paving the way for a healthier, more active lifespan.
Delicious meals that boost metabolic function do not have to remain distant dreams. Learning about these traditional dietary patterns is like receiving a roadmap you can adapt to your own life. Whole fruits, for example, may contain natural sugar, but they also supply essential fibers, vitamins, and disease-fighting compounds that processed sweets lack. Vegetables, from humble carrots and leafy greens to robust mushrooms and tangy onions, form the backbone of a vibrant, nutrient-rich diet. Legumes like lentils, chickpeas, and white beans bring plant-based protein and fiber, promoting a feeling of fullness that keeps you energized and focused. Even staples like coffee and green tea can support metabolic health when consumed in moderation. Crafting balanced meals no longer seems difficult when you view the supermarket as a treasure trove of opportunities rather than a minefield of temptations.
As you learn to embrace these principles, you begin to understand that food is much more than a source of calories. It is a gateway to better metabolic function, improved resistance to chronic diseases, and a more fulfilling life. Each meal becomes an occasion to nourish both body and spirit. You realize that your health destiny is not predetermined by genetics or fads, but rather shaped by countless small decisions—like choosing whole foods over hyper-processed snacks. Instead of fearing flavor, you welcome it, knowing that taste and health can walk hand in hand. This perspective encourages creativity as you try new ingredients, sample dishes from different cultures, and cook with loved ones. As you deepen your understanding of how metabolism, flavor, and longevity intersect, you feel empowered to shape your dietary future for the better.
Chapter 5: Embracing the Mediterr-Asian Lifestyle to Transform Eating Habits and Overall Holistic Well-Being .
While you may find it challenging to choose between Mediterranean and Asian dietary patterns, Dr. William Li encourages a different approach. He proposes the Mediterr-Asian Way, blending the best of both cuisines and cultural traditions. The Mediterranean regions and certain parts of Asia share remarkable similarities: they prioritize fresh produce, seasonal fruits, nutrient-packed vegetables, seafood, whole grains, legumes, healthy fats, and gentle seasonings. They also place great value on the social aspect of eating, relishing mealtimes as moments of connection rather than hurried chores. By taking these common values and combining them, you gain a flexible, enjoyable blueprint for eating that can be adapted to any lifestyle. Rather than rigid rules, the Mediterr-Asian Way invites you to celebrate abundance, variety, and nature’s gifts, while quietly nurturing metabolic health in the process.
The Mediterr-Asian approach encourages mindful moderation. Instead of stuffing yourself, you aim to stop eating when you feel pleasantly content. This strategy spares your metabolism from the strain of processing unnecessary excess and helps maintain a balanced internal environment. Another important principle is intermittent fasting. This might sound intimidating, but it can be as simple as extending your overnight fast by skipping breakfast occasionally or delaying your first meal by an hour. Such gentle fasting nudges your metabolism to work more efficiently, burn stored fat, and rest your digestive system. By building these patterns into your routine, you avoid the monotony of rigid diets. Instead, you develop a dynamic way of eating that adapts to your mood, schedule, and palate. Over time, this flexible framework supports better health without feeling like a constant struggle.
With these principles at your fingertips, you can craft meals that draw on Mediterranean staples like olive oil, tomatoes, and whole grains, while also embracing Asian staples like mushrooms, tofu, and seaweed. You can enjoy fresh fish grilled with herbs one day, then create a veggie stir-fry with ginger and garlic the next. Finding harmony between these cuisines opens a world of flavors, textures, and experiences. You can incorporate fruits—like apples, berries, or citrus—to add brightness and beneficial plant compounds. A handful of nuts or seeds offers satisfying crunch and steady energy release. By embracing this hybrid approach, you learn to see food as a friend, not an enemy. Rather than feeling restricted, you feel enriched. The Mediterr-Asian Way encourages you to think globally, shop locally, and eat joyfully, all while nurturing a balanced metabolism.
As you follow this path, you learn that the Mediterr-Asian Way is not a short-term fix but a long-term lifestyle. Instead of rigid meal plans, you gain guiding principles that adapt to changes in your life. Over time, you become more attuned to your body’s needs, noticing which foods leave you feeling energized and which leave you heavy and sluggish. You may discover that certain combinations of spices spark your interest in cooking or that experimenting with new ingredients excites your senses. The result is an eating style that fits into your everyday world, evolving as you grow. By adopting the Mediterr-Asian lifestyle, you equip yourself with tools that help you thrive metabolically, savor the pleasures of the table, and cultivate an inner harmony that resonates far beyond the plate.
Chapter 6: Navigating Grocery Stores Like an Explorer Seeking Powerful Foods That Support Metabolism .
Picture the grocery store as an uncharted territory, each aisle a winding path toward metabolic treasure. Instead of dreading the weekly shopping trip, you become a curious explorer, eager to uncover foods that invigorate and heal. Fruits, once mistrusted because of their natural sugars, become prized finds, offering fiber, vitamins, and protective compounds in every juicy bite. Apples, pears, berries, and melon are not desserts to fear, but tools to fortify your body against disease. Vegetables transform into essential allies, from creamy avocados to crunchy carrots, earthy mushrooms, pungent onions, and flavorful garlic. These humble ingredients work together, supplying nutrients that promote a stable metabolism. Navigating the produce section with an open mind allows you to choose items that complement one another and form a colorful palette that energizes your diet and life.
Venturing deeper into the store, you discover that the middle aisles are not all foes. True, some shelves gleam with sugary cereals and highly processed snacks posing as healthy options. But hidden among them are nourishing finds. Dried legumes like lentils and chickpeas, whole grains like barley and buckwheat, and even fermented foods like kimchi and apple cider vinegar wait patiently for those who know what to look for. With a bit of label-reading and critical thinking, you can select items that enrich your meals rather than sabotage your health. The key is balance and informed choices, guided by the knowledge you now possess. Rather than feeling overwhelmed, you grow excited by the possibilities. Each packet and jar is an opportunity to shape your metabolic destiny, choosing life-enhancing staples over nutrient-poor fillers.
As you approach the seafood counter, your perspective on protein sources broadens. Lean fish, shellfish, and even seaweed-based options align well with both Mediterranean and Asian dietary patterns. Seafood supplies essential omega-3 fatty acids and other nutrients that support both metabolic health and overall wellness. Rather than relying heavily on red meat, diversifying your protein sources nurtures a healthier inner environment. If you prefer, you can select canned varieties like anchovies and tuna, stocking your pantry with convenient, metabolism-friendly proteins ready to enhance salads, soups, and stir-fries. This freedom to mix and match encourages adaptability, a crucial skill for long-term dietary success. Remember, this is about building habits that last. By confidently navigating the store, you create a personal ecosystem of flavors and nutrients that harmonizes beautifully with your body’s metabolic rhythm.
Armed with this knowledge, you learn that grocery shopping need not be a boring chore. It becomes an adventure, a chance to strengthen the bond between you and your body’s inner workings. Each decision—from selecting produce to choosing grains and proteins—becomes a thoughtful step toward better metabolic health. It also helps you break free from relying on expensive gadgets or complicated meal plans. Instead, you tailor your shopping list and your pantry to reflect your newfound understanding. Over time, these choices accumulate into lasting changes. By steadily filling your cart with beneficial foods, you embark on a journey that transforms not only what’s on your plate, but how you feel, move, and engage with the world around you. The grocery store evolves from a confusing battlefield into a welcoming garden of metabolic opportunity.
Chapter 7: Applying the Eat to Beat Protocol for Sustainable, Enjoyable Changes That Last Forever .
The Eat to Beat Protocol is not a rigid set of rules. Instead, think of it as a flexible framework guiding you toward healthier, long-lasting habits. In the first couple of weeks, you begin stage one: replacing harmful choices with nutrient-rich foods identified as metabolic allies. Instead of energy drinks, you choose coffee or tea. Instead of candy bars, squares of dark chocolate. Gradually, these small swaps add up. Your taste buds adjust as you discover that healthier foods can be just as delicious. By removing some of the metabolic roadblocks from your diet, you give your body a chance to function more smoothly. This stage isn’t about hasty transformation, but gentle recalibration. Over time, you learn which foods make you feel energized and which leave you feeling sluggish, building a strong foundation for the stages ahead.
In the next few weeks, you move to stage two: embracing intermittent fasting. This doesn’t mean starving yourself. Instead, you might define a certain eating window—say, eating between 8 a.m. and 8 p.m.—and resting your digestive system outside those hours. This simple shift can spark metabolic improvements, helping your body burn stored fat more efficiently. Think of it as giving your metabolism a well-deserved nap, so it wakes up refreshed and ready to perform better. This process empowers you with flexibility. If your schedule changes, you can adjust your fasting window accordingly. By experimenting, you find a pattern that suits your lifestyle. In this stage, you discover that mindful timing of meals is as important as meal content. Bit by bit, these practices help you feel more in control, fostering a balanced relationship with food.
As weeks turn into months, you enter stage three: maintaining the lessons learned. Here, you integrate the best strategies into your daily routine. Instead of rigid plans, you keep a fluid approach, adapting to different life events and personal preferences. Maybe you plan a week’s meals in advance to save time and stress. Perhaps you experiment with skipping a different meal each week or try adding a new vegetable you’ve never tasted before. This stage is about long-term stability. You’ve learned to trust your body’s signals and respond with kindness rather than force. Each decision feels guided by knowledge and experience rather than external pressures. You emerge feeling more confident, knowing that you have cultivated a roadmap for eating that supports metabolism, encourages balance, and leaves space for joyful experimentation.
What makes the Eat to Beat Protocol so powerful is that it’s not about forbidden foods or unrealistic expectations. Instead, it focuses on adding nourishing elements, appreciating good ingredients, and allowing your body’s innate wisdom to shine. You don’t have to count every calorie or measure each gram precisely. By following these gentle guidelines, you learn that the path to better health is not narrow or punishing, but wide and inviting. Over time, these adjustments become natural, enabling you to enjoy meals with friends, travel without worry, and celebrate special occasions without guilt. The protocol’s true strength lies in its adaptability. It’s not a short-lived trend or a demanding regime. It’s a sustainable, enjoyable approach that encourages you to keep exploring, discovering new foods, refining habits, and nurturing a lifelong relationship with optimal metabolic health.
Chapter 8: Expanding Healthful Living Beyond Diet Through Sleep, Activity, and True Stress Relief .
While food plays a central role, true well-being also depends on other key pillars: sleep, physical activity, and stress management. All three can influence metabolic health just as much as what’s on your plate. Poor sleep patterns weaken metabolism, leaving you feeling tired, foggy, and more prone to cravings. Adopting a consistent sleep schedule—and giving yourself an evening wind-down period—helps ensure that you wake up energized. Exercise, even gentle activities like walking after meals, can help your body use nutrients more efficiently and keep your metabolism steady. Movement stimulates circulation, helps manage blood sugar, and encourages the burning of excess fat. Each small step, quite literally, can move you closer to metabolic balance.
Stress is another silent influencer that can sabotage your best intentions. Chronic stress floods your body with hormones that make it harder to maintain a healthy weight and metabolic function. Learning to cope with stress effectively—whether through meditation, talking with a trusted friend, practicing yoga, or simply taking time for a calming hobby—allows your system to reset. Reducing stress levels supports a healthier metabolic environment, making it easier to stick with your nutritional goals. These lifestyle factors, while perhaps less glamorous than secret superfoods, play a fundamental role in creating a solid foundation for long-term health. By being mindful of how you sleep, move, and handle stress, you enhance the benefits gained from your improved eating habits.
Integrating these elements gradually can feel empowering rather than overwhelming. Rather than overhauling your life overnight, start small. Go to bed 15 minutes earlier than usual. Take a quick walk around your neighborhood after dinner. Experiment with a short breathing exercise when you feel tension building up. Over time, these minor changes accumulate, reinforcing the positive effects of your new dietary pattern. As your lifestyle aligns more closely with your body’s natural rhythms, you find yourself feeling stronger, clearer-headed, and more capable of handling daily challenges. Improvements in sleep, activity, and stress management amplify the positive impact your eating style has on your metabolism. Soon, you realize that true health involves a gentle interplay between what you eat, how you move, and how you manage life’s inevitable pressures.
By weaving these practices into your life, you move beyond short-term fixes and into the realm of lasting well-being. This journey is not about perfection, but progress. Over time, you become your own health architect, fine-tuning the way you eat, sleep, exercise, and relax. You stand at the center of a supportive network of strategies that continuously improve one another. As you enjoy more restful nights, your metabolism stabilizes. As you engage in physical activities you truly like, you gain strength and resilience. As you learn to mitigate stress, your body and mind find harmony. All these elements feed into each other, forming a healthy cycle that enriches your life. By seeing the bigger picture, you become confident that you have the tools and understanding to live fully, with metabolism as your ally.
All about the Book
Discover the revolutionary approach to sustainable weight management in ‘Eat to Beat Your Diet’ by Dr. William W. Li. Unlock the power of food to enhance health, boost metabolism, and defeat cravings for lasting results.
Dr. William W. Li is a renowned physician, researcher, and the author of bestselling health books, focusing on nutrition and its impact on overall health and ‘disease-fighting’ foods.
Nutritionists, Dietitians, Health Coaches, Personal Trainers, Wellness Consultants
Cooking, Gardening, Fitness, Food Blogging, Researching Health Trends
Obesity, Chronic Disease Prevention, Nutritional Deficiencies, Metabolic Health
Food is not just what you eat; it’s what you become.
Dr. Mark Hyman, Oprah Winfrey, Tom Brady
James Beard Award for Best Cookbook, International Book Award for Health, Foreword INDIES Book of the Year
1. How can food impact your body’s healing process? #2. What role do antioxidants play in weight management? #3. Which foods boost your metabolism effectively? #4. How do different diets affect long-term health? #5. Can certain foods reduce inflammation in your body? #6. What are the benefits of a colorful plate? #7. How does gut health influence weight loss success? #8. Which superfoods can enhance your immune response? #9. How much do emotions affect your eating habits? #10. What are the best foods for brain health? #11. How can meal timing impact weight management? #12. What is the connection between sugar and cravings? #13. How do herbs and spices contribute to health? #14. What are the effects of processed foods on wellness? #15. How can plant-based foods support your diet? #16. What is the significance of portion control? #17. Which cooking methods preserve food nutrients best? #18. How does hydration influence appetite regulation? #19. Can mindful eating improve your dietary choices? #20. What lifestyle changes complement a healthy diet?
Eat to Beat Your Diet, William W. Li, Healthy Eating, Weight Loss, Nutrition, Diet Tips, Food as Medicine, Prevent Disease, Healthy Lifestyle, Weight Management, Superfoods, Mindful Eating
https://www.amazon.com/dp/0593653929
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