The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better, by Jonathan Bailor
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The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better, by Jonathan Bailor
Free Ebook PDF The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better, by Jonathan Bailor
In this revolutionary weight-loss program informed by more than 1,200 scientific studies, fitness and diet expert Jonathan Bailor offers concrete evidence that the calorie-counting model of weight loss doesn't work. In fact, cutting-edge science supports a radically different approach to weight loss and health, proving that by focusing on food and exercise quality - rather than calorie quantity - you can burn fat and boost health more easily and enjoyably that you ever thought possible.
The human body does not recognize all calories as equal. Some foods are used to repair tissue, boost brain power, and fuel our metabolism - while others are stored as fat. In The Calorie Myth, Bailor shows us how eating more of the right kinds of foods and exercising less, but at a higher intensity, is the true formula for burning fat.
Why? Because eating high-quality foods - like whole plants and nutritious proteins - balances the hormones that regulate our metabolism. When we eat these foods, our bodies naturally maintain a healthy weight. But when we eat sugar, starches, processed fats, and other poor quality foods, the body's regulatory system becomes "clogged" and prevents us from burning extra calories. Translation: Those extra 10 pounds aren't the result of eating too much...they're the result from eating the wrong foods.
In The Calorie Myth, Bailor offers clear, comprehensive guidance on what to eat and why, providing an eating plan, recipes, and a simple yet effective exercise regimen based on the principles of high intensity interval training. Losing weight doesn't have to mean going hungry or spending hours at the gym. The Calorie Myth offers a radical new model for weight loss and long-term health.
The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better, by Jonathan Bailor- Amazon Sales Rank: #26862 in Audible
- Published on: 2015-10-28
- Format: Unabridged
- Original language: English
- Running time: 591 minutes
Where to Download The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better, by Jonathan Bailor
Most helpful customer reviews
234 of 236 people found the following review helpful. Life changing information. By Christina Brinker Before I get into the review, please know that I never thought I would be writing something like this. I didn't "believe" that what I ate could help heal my body, I completely bought into the calorie model of weight loss, I figured the major heart and diabetes associations knew what they were talking about. If they didn't recommend it, I didn't take it seriously. I had never heard of the insulin theory, and figured I would be morbidly obese until I died young because I didn't have enough "will power" to starve myself and work out all the time.I began the Calorie Myth/Smarter Science of Slim way of eating 6 months ago.My reason for starting was just to help control my blood sugar, sure I hoped to lose weight but I didn't think it would actually happen. I have lost an even 40 pounds without being hungry at all. I have not counted 1 calorie or macro nutrient. I have only exercised 4 times in those 6 months, which is not recommended, but I was focusing on nutrition first. As I lose more weight, I hope to exercise more, but the fact that I can loose 40 lbs without starving or doing aerobics for hours has been life changing for me.Even if I had not lost 1 lb. I would continue to eat this way for the following reasons...#1. EXTREME FATIGUE - Getting out of bed was a chore every morning. I was ready to go back to sleep by noon and was almost in tears many days because fighting through it to stay at work was so difficult. I had to sleep 'til noon on weekends to make up for "only" sleeping 8-9 hours on weekdays. I have been called lazy my whole life. I thought it was sleep apnea. I couldn't imagine how people had a job and kids and hobbies and friends. I wasn't able to function like that at all. Within 2 days of eating this way, that feeling evaporated. I'm still not the most energetic person I know, but I can make it through an entire day without wishing I could just go to sleep. I can think about doing things with my life that I never thought I would be able to do. I now know it was blood sugar issues and I had several other signs of hypoglycemia (extreme thirst, mood swings) which have gotten progressively better over the months. I used to wake up 9-10 times a night to drink water. Now I am down to 0-1 per night.#2. SKIN - This may be TMI for some, so if you are squeamish, please skip. I have had an autoimmune skin condition for about 17 years. I tried taking Prednisone, I tried band aids with antibiotic ointment all over my back, I tried a "skin diet". It itched, bled, and never healed. Nothing made any difference. I gave up. I have worn dark, long sleeved shirts for 10 years. Then about 2 months into eating this way I noticed that my back, scalp, and arms were 80% healed. I didn't expect this and still can hardly believe it. I never thought I would be rid of this condition. There was 1 month during the 6 that I went back to eating things like cheesecake and lots of fruit and some pizza, after 2 weeks of this I had a major flare up, new bumps formed and itched like crazy. I went right back to eating correctly and the itching stopped and the bumps are healing.#3. FOOD ANGST - Once I got through the first 2 weeks or so of irritability, strong cravings, etc. it was like a whole new world. I no longer start thinking about lunch right after finishing breakfast, I no longer have to "will" myself to not eat the donuts at work or the pizza that always seems to be around. (This never worked anyway, I always gave in. I thought I was just weak.) These foods honestly do not appeal to me very much now that the addiction/dependence is broken. I thought I could not live without cheese, but I can. I love the food I eat and have found a deep new appreciation for simpler foods.I highly recommend this book AND the Smarter Science of Slim podcast to anyone who wants better health and/or weight loss. This information has helped me change my life and my outlook on life.
260 of 275 people found the following review helpful. Popular Fitness Researcher Dispels the Myths Behind the Lies That Keep Us Fat and Sick By Susanna Hutcheson I received an advance copy of the book in order to write this review. I'll tell you going in the book advocates a paleo diet and the banishment of grains, oats and other things.As someone who pretty much follows the Mediterranean Diet, this doesn't appeal to me. But, having said that, I found the book a goldmine of valuable information, most of which I know for a fact is based on science and does indeed work. That is why five stars.This book is actually the second edition of the popular Smarter Science of Slim.According to a statement in the front of the book, The Calorie Myth was "Previously published in a different form as The Smarter Science of Slim by Aavia Publishing in 2012."A reprinted or republished book is one which has been previously published in a different form (e.g. a paperback which was previously published in hardcover) and sometimes by a different publisher.THE CALORIE MYTH is the simplification and application of more than 1,300 academic studies. The supporting scientific literature and scientific documentation is included to back up what Bailor writes.While the book has some typos and a few editing errors, the writing is excellent and the ideas and information well presented.I have a copy of the the first book and some of the content is identical. Having said that, the new book is more professional and the material better laid out than in the 2012 version and if you did not read SSoS, you will benefit from reading the new edition. In addition, if you did read the previous book, you'll benefit from the new edition.In this book, Bailor provides a five-week plan to burn fat and shed pounds "quickly" and a lifestyle program to improve your health.One of the fascinating things you'll learn in The Calorie Myth is how to reset your set point. Of course, that was covered in the previous book too."Our set-point determines our long-term weight. If our weight is elevated, it's because our set-point is elevated thanks to what I call a hormonal clog," writes the author.He continues by giving an example of an elevated set-point being like a "clogged sink." "When our hormones change, our set-point changes. This is why we gain weight as we age."Bailor is against counting calories as are a good many experts in the health and fitness industry. It has proven to be a failure. I personally quit counting calories years ago and it's paid off.He writes, "Basing your diet on calorie count is like taking a medication that treats the symptoms of an illness, but doesn't cure the underlying cause.We can monitor our bodies all we want by tracking calories in versus calories out, but if we're not eating foods that fuel our biological processes and help to regulate our hormones, we're not curing our bodies."He adds, "You can count calories all day and will not set yourself up for long-term fat loss if you are eating low-quality calories that trigger excess body-fat storing hormones such as insulin."Numerous experts and health and fitness authors express their opinions in an effort to reinforce the studies quoted in the book. For example,"For the vast majority of people, being overweight is not caused by how much they eat but what they eat. The idea that people get heavy because they consume a high volume of food is a myth. Eating large amounts of the right food is your key to success." -- Dr. Joel Fuhrman, MDBailor suggests folks discard their scales. "As long as we focus on short-term weight loss, our efforts will not work out long term. We need to keep this critical perspective in mind because common things that do help us lose weight short term do not help us stay healthy and slim long term.The single most important step you can take to enable this mental shift is to get rid of tools that encourage starvation -- e.g., your scale -- and to set goals that will focus you on the long term. I know walking away from the scale is incredibly difficult. But until we free ourselves from worrying about our weight, we will risk relapsing back into our old approaches that we know do not work for the long term. Focus on getting healthier, not lighter. Your body will take care of the rest."I know for a fact this is true. I also know most people will have trouble with it because we're taught totally differently all our lives. Of course, even the tape measure doesn't always tell the truth because many people get a bit bloated from time to time and their waist may show a number that is not fat at all. I personally prefer to go by the calipers.The exercise section is excellent. I have done the short, intense and sometimes eccentric exercises for several years and the benefits are awesome. More and more professional athletes and just everyday people are discovering that long workouts are pretty useless and very boring. And, often, the rest of the day is spent being sedentary unless you spend very little time in your chair."While lifting weights helps boys feel like men, safely and slowly lowering weights enables us to use up to 40 percent more resistance. That enables more muscle fibers to be worked and more clog-clearing hormones to be triggered. That means more results in less time," he writes.There is a recipe section in the update. However, one of their sweeteners of choice is xylitol. I avoid this sweetener myself. To quote an article on The Mayo Clinic website, " . . . be cautious with sugar alcohols -- including mannitol, sorbitol and xylitol. Sugar alcohols can increase your blood sugar level. And for some people, sugar alcohols may cause diarrhea."If these are concerns you have, you might want to consider coconut palm sugar or some other sweetener. Stevia, although a processed food, is good as and also used in some of the recipes.I personally think we have to take the good out of what we read and discard the rest. There are those who will love this lifestyle in total and want to adopt it. Others may opt for a different eating style and perhaps exercise style.But everyone will find tremendous value in this book. It should be read carefully and fully absorbed. There's a lot of material here and, just as studies must be read carefully, so must this book. Skimming it is not the way to read it.Highly recommended.- Susanna K. HutchesonHealth & Fitness Researcher/Reviewer
210 of 232 people found the following review helpful. Hits and misses By CC in Sac As others have noted, Bailor's book is another flavor of the paleo/primal diet style along with some exercise recommendations. I've studied the calorie counting, low fat, high carb myth, starting with Gary Taub's excellent, but more technical, tomes. My research led me to Nourishing Traditions by Sally Fallon Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, whose arguments made the most sense to me, and that's (mostly) how I've been eating for the past few years. (Funny story - I'd been eating vegan, very low-fat for two years before that...)Why I give The Calorie Myth three stars.PROS* Anyone who is getting the word out about how the American public was frightfully misled about the wisdom of eating low fat, high carb has my vote. The fact that Bailor does so in very lay-person terms is to his credit. Really, anyone can get it with the "clogged sink" and other analogies. Easy to understand the important set-point and "it's the hormones, stupid" explanations. Even for those at the Dept. of Agriculture, one would hope.* Likewise, his description of eccentric exercise makes its benefits understandable to a non-technical audience. I'd heard it mentioned other places, but from his explanation I feel like I really "got it," encouraged enough to give it a try. (Though not exactly eccentric as he describes it, kettlebell workouts can give you that "sore for a week after a 20-minute workout" result, too.)* His recommendation to cook double or triple recipes and freeze extras is good advice. Unless you don't work outside the home (or don't work from home) and have ample time to commit to cooking, it can be a bit of a burden to follow even a quasi-whole foods eating plan. Volume cooking and freezing helps you stay on track; I speak from experience on this one.* Bailor repeatedly emphasizes that each person should follow his recommendations to the point that works for them, and to beware of making a diet style into a religion. If you eat whole foods at least 80 percent of the time and get a good balance of proteins, fats, and carbs (though I question his--see below), you will be far ahead of those eating SAD (standard American diet). One-hundred percent may be desirable, but don't beat up on yourself for occasionally including a "forbidden" food, as it can lead you down the rabbit hole of "I messed up so forget the whole thing and let's go to Smashburger."CONS*Though he espouses a whole foods approach, when you get to the actual food recommendations in the recipes, they rely heavily on large volumes of protein powder. How is that not a (very) processed food? Certainly not as bad as Twinkies; still, not something your great grandparents would recognize as food, let alone our primal ancestors.* Along those lines, if achieving the protein recommendation of 30 to 60 grams per meal depends on the frequent reliance on protein powder, how could this dietary proportion have been common to our ancestors or recent forbearers who didn't have access to this modern processed food? The explanation he gives may be feasible according to metabolic science, but is it historically correct and common? It might be Bailor's background as an athlete that shapes his view that processed protein powder fits with a whole foods eating plan. Frankly, there were only a handful of recipes I would consider including in my whole foods repertoire.* Bailor makes no mention of the benefits of cultured or fermented foods (beyond yogurt), which Nourishing Traditions emphasizes and even mainstream media is now espousing. The curative, health-promoting powers of these foods is essential to a "sane" (to coin a term) dietary approach, as evidenced by the fact that all cultures throughout history used these foods as do current, less technological cultures.* The use of xylitol as a sweetener and the regular inclusion of desserts are troubling. My understanding is that the best way to slay the sugar monster is to go cold turkey from all sweeteners to allow the taste buds to recalibrate, which will reduce cravings in most people in about two weeks. Continuing to assault the taste buds with sweeteners, albeit in the less toxic, low-carb form, may not be the best advice, as it can perpetuate cravings. I will concede that for some overweight or obese sugar addicts, including Bailor-style desserts could be an intermediary step which would help reduce carbs and recalibrate the hormones, which is primary. Then they might be in a better position to tackle the sweet cravings.* [added 1/8/13] Almost forgot to mention the recommendation that one consume 30 bags of green tea per day (not the tea itself, rather throughout the day, brewed in a concentrated solution). Now, we all know the benefits of green tea, but anytime someone tells me to intake megadoses of anything - good or bad - I have to take note. Usually, megadoses of the "cure d'joire" are either ineffective (think oat bran) or potentially harmful (think vitamin D). Even in cultures that have used green tea for eons, I'm doubtful they consumed this much. That said, I was reminded of the benefits of green tea and was motivated to include a cuppa in my daily routine.Bottom line, I find the Nourishing Traditions approach more "sane" and intuitive than Bailor's, though I laud him for banging the "what they told us all these years is wrong!" drum. I haven't worked up the nerve to include organ meats yet (frequently eaten by our ancestors), but I can heartily recommend the benefits of sticking to whole foods, doing a lot of home cooking, and including raw cultured and fermented foods. This is sustainable for me (thanks in large part to living in proximity to a wonderful food co-op), which according to Bailor is key to adopting any healthy eating plan (sustainability, not necessarily access to a good co-op). His proscriptions may be more sustainable for others, so for them this book (though simply a re-packaged Science of Slim to increase sales?) will be a boon. I think his exercise recommendations are sound. Good health to all, however you get there! As Bailor says in his final plea, spread the word about the calorie myth (the concept if not the book).
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