(Part 2) Best books about nutrition according to redditors
We found 404 Reddit comments discussing the best books about nutrition. We ranked the 173 resulting products by number of redditors who mentioned them. Here are the products ranked 21-40. You can also go back to the previous section.
https://www.amazon.com/Nutrition-Physical-Degeneration-Comparison-Primitive/dp/1849027536
This book "Nutrition and Physical Degeneration" is about this. A lot of the reason for bad teeth among modern diets is what he calls "white" foods. White rice, white potatoes, white flour, white sugar, and food brought by the white man (canned food, fast food, processed food.)
The people eating the traditional pre-colonial diets had great teeth. Near-perfect teeth were the norm, not the exception.
I really enjoyed Gut by Guilia Enders. There is a lot of great information in there about the gut and the brain as well as other aspects of the digestive system, and it is also very funny with lovely pictures too
You can rent it for $43.00 from Amazon.
http://www.amazon.com/Biochemical-Physiological-Molecular-Aspects-Nutrition/dp/1437709591
When someone asks if you are breastfeeding tell them "that's a really personal subject for me and I'd rather not talk about it". There is no rule it reason that says you have to explain every detail. You can even outright lie if you want to. I didn't make enough either and tried the feed/bottle/pump routine. Lasted a couple of weeks before going a bit mad through sleep deprivation. My husband pointed out that it wasn't worth it if I was so miserable... Formula isn't evil, it's a back up plan and a fucking good one at that. Read this book to help you understand why we feel so guilty over our experiences with breastfeeding.
I'm a Registered Dietitian in the U.S. and work within the powdered foods community doing consulting for both Powdered Foods Market and invidiual clients. In school we used a slightly older version of Krause Food and Nutrition Therapy which is an excellent in depth resource for medical diets. This is a great starting point to understand general needs as well as specialized disease/condition needs. If you're like me you will quickly want to know the biochemistry that the body is going through, to which I'd recommend Advanced Nutrition and Human Metabolism. In med-school the idea is "teach the framework of the body, instead of memorizing the pieces". When I'm really struggling to figure out what a patient needs, this is the resource I fall back on. Either way, if you ever have questions feel free to jump over to PFM and check out some of the questions I've already answered, I guarantee you'll learn a few things!
My tone WAS annoyed. And as someone who has very little patience for tone policing, here's an information dump to help you, if you bother to read, get over your ignorance.
First, it is incredibly rude to wander into a sub dedicated to a subject, not bother to read the sidebar, and then to say ignorant things in someone's post. Fasting is not the same as starvation, and any casual effort to learn would show you that. Fasting and starvation have completely different metabolic pathways and realities. Most modern medical research about starvation uses the definitions from the landmark Minnesota Starvation Experiment which by definition fed the subjects a very low calorie diet. This stopped the people from being able to actually enter fasting mode. FASTING AND STARVATION ARE TWO RADICALLY DIFFERENT BIOLOGICAL PROCESSES.
Second, the longest medically supervised fast was over 380 days and the subject showed no signs of starvation. The longest medically supervised fast was over 380 days. https://cristivlad.com/total-starvation-382-days-without-food-study/
So no, fasting for a week is not starvation unless you are already at a dangerously low body fat or have a severe metabolic disease.
One reason to fast is that the world's leading scientists on the metabolic nature of cancer say that fasting for seven days, twice a year will basically eliminate your risk of almost every cancer. If you want to learn more, read [https://www.amazon.com/Cancer-Metabolic-Disease-Management-Prevention-ebook/dp/B00852YXZS/ref=sr_1_2?crid=2W25ED19OZJES&keywords=thomas+seyfried&qid=1555889130&s=digital-text&sprefix=Thomas+Sey%2Cdigital-text%2C162&sr=1-2](this book) or look up any interview with Dr. Thomas Seyfried.
Starving yourself for seven days, twice a year, has zero impact on your cancer risks.
Starvation, as the current medical establishment defines it, is extremely low calories. Say, 800 calories a day. There is a huge metabolic gulf between fasting and starvation. First being that fasting is protein sparing and the human body, while it will recycle some proteins through autophagy (primarily targeting broken, damaged, or misfolded proteins) DOES NOT consume muscle or organ proteins. Starvation, especially if the person is eating carbohydrates which stop or stall several of the metabolic switches that make fasting healthy for you, will lead your body to eat your muscle tissues.
Further, fasting helps you gain muscle. Your growth hormone levels go up, insulin goes down, leptin and ghrellin levels reset, and your total daily caloric needs goes up after a day or two. Which means that when you fast, your metabolism INCREASES and when you are done fasting, your appetite DECREASES.
Starvation destroys your metabolism, leaving you with a higher amount of hunger than you started with, and lower total calorie expenditure, which leaves you fighting the 24/7 cravings to eat more food than you need for maintenance, which is why people who have starved tend to get fat.
Fasting has the potential to be an extremely effective treatment for a variety of disorders related to misfolded proteins (heart disease, arterial plaque, alzheimer's disease, MS, Parkinson's disease, etc), diseases of metabolism (fatty liver, type two diabetes, etc), auto immune diseases (type one diabetes, Chron's disease, hasimoto's, Lupus, rhumetoid arthritis, etc), as well as secondary issues from treatment of lyme disease and chemotherapy.
Guess what starvation treats? NONE OF THESE.
You literally have no idea what you are talking about, it's insulting to the people who have done their research and DO know what they are talking about.
A couple of things you need to know about Vitamin C
Now to address the studies
Most of these studies are done using low and ineffective amounts of "Vitamin C" the 50/50 mix usually 500mg to 1000mg is the daily amount tested. When Linus Pauling, the father of modern chemistry and the only 2 time solo nobel prize winner started using Vitamin C to fight colds he was taking 1,000mg of l-ascorbic acid every hour from the time he felt the symptoms until he ended the cold. Doing this he saw a significant reduction in the duration of the cold/flu.
Want to learn about "Vitamin C" and what really means to your body, not the non-sense spewed out by pharmaceutical shills? Check out this book Ascorbate
This is the book I use. It's out of print, that's why the price is so high. Recently Dr. Becker said there would be a new book some time this year.
https://www.amazon.com/Beckers-Real-Food-Healthy-Dogs/dp/0982533128
>No one can have perfect information, even if they did I that would be a violation of that persons liberty as a person owns themselves and their ideas and if someone steals their ideas they are just a petty thief.
I'm a thief of ideas if I'm allowed to know if my shirt was produced inhumane conditions? Transparency is a bad thing?
>It is your individual responsibility to do your own research so you can make an informed purchase, would you want someone voting randomly in elections?
This is impossible, precisely for the reasons you said above - transparency is not good for companies, and it's not possible for me to know. It's comparable to knowing the ingredients of a typical processed food. Do you know how a single Twinkie comes to be? The idea that you can understand the process behind each part of a complex good without extensive research is ridiculous.
>Markets are the only democracies that work
Capitalism reduces our human species-relations to mere money. Direct communication and democracy in all aspects of life is far more effective then the diluted democracy is have in the state or economy now.
I haven't read some of these books, but they seem to come from credible sources and be generally well-received. Anyone with personal experience with them should chime in.
From professional organizations, if that is your thing:
The Harvard Medical School Guide to Healthy Eating
American Dietetic Association Complete Food and Nutrition Guide
A more in-depth textbook style book with a focus on accessibility and practical application:
Nutrition
Sports Nutrition/Geared towards active lifestyles:
Nancy Clark's Sports Nutrition Guidebook (One of the books that kicked off my interest in nutrition many years ago)
[The Men's Health Big Book of Food & Nutrition] (http://www.amazon.com/Mens-Health-Book-Food-Nutrition/dp/1605293105/ref=tmm_pap_title_0) (not perfect, but probably one of the simplest and most straight-forward options, with recipes included)
Precision Nutrition (Personal favorite. Complete toolkit, amazing recipes, easy to understand, can't say enough good things about it. Best 50 bucks you could spend.)
I hope that helps you at least get started thinking about it, and I hope others have more suggestions.
Better to check r/fitness. I would actually recommend staying away from r/nutrition.
I'd recommend Advanced Sports Nutrition its very detailed and pretty cheap.
For general assessment:
For MNT:
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edit: Updated title names. Also dating myself with the linked editions. I can't vouch for the worthiness of anything newer.
You are mourning something. There’s a saying “The most painful state of being is remembering the future you can’t have”. You had a vision of what life as a new mother would look like and reality did not match that vision. It’s okay to acknowledge that you are grieving that.
You’re also still dealing with the hormonal fluctuations that come with childbirth and weaning. You had a traumatic birth on top of the preeclampsia and I’m sure you are still processing that even more than you realize.
There is a lot of pressure on women to breastfeed and we hold it too highly as a gold standard for good mothering. We shouldn’t do that to ourselves. I’m going to recommend a good book if you’re interested by a woman who was in your position. She also has a website you might like to check out. It’s good to know you’re not alone.
https://www.amazon.com/Bottled-Up-Babies-Motherhood-Shouldnt/dp/0520270231
Think about what you want to remember when you look back at this precious time with your little girl. The snuggles, the smiles, the bedtime stories. Holding her and loving her. Sometimes it helps me to focus on everything I have to be grateful for, it shifts my perspective to the positive. I’m not telling you to just ignore your feelings about not having the breastfeeding journey you’d hoped for and “just move on” but maybe remind yourself that what you’re feeling is natural then gently shift your perspective to the precious moments you want to remember forever.
Read through this and follow this information, book mark this, this will get you 85% of dieting results.
Here are some excerpts from the Grappler's Guide To Sports Nutrition
-----------------------------------------------------------
We’re going to teach you the 10 nutrition rules that we’ve found
to make the biggest difference in our own clients. We call these rules “The 10
Habits.” Consistent application of all 10 of these habits will guarantee big
long-term results.
-------------------------------------------------
The 10 Habits
Habit #1 - Feed Every 2-3 Hours.
Habit #2 - Ingest Complete, Lean Protein With Each Feeding
Opportunity.
Habit #3 - Ingest vegetables with each feeding opportunity.
Habit #4 – Eat veggies and fruits at any feeding; “other” carbs
mostly after exercise.
Habit #5 – Eat Healthy fats daily.
Habit #6 – Most calorie-containing drinks (aside from workout
nutrition) should be eliminated.
Habit #7 – Eat whole foods instead of supplements whenever
possible.
Habit #8 – Plan to break the rules 10% of the time.
Habit #9 – Plan ahead and prepare feedings in advance.
Habit #10 – Eat as wide a variety of good foods as possible.
------------------------------------------------------------------------
What are the good foods?
Proteins
Lean, Complete Proteins (Eat with each feeding opportunity)
Lean meats (ground beef, chicken, turkey, etc.); fish (salmon, tuna, etc.); eggs
(egg whites); low fat dairy (cottage cheese, yogurt); milk protein supplements
(whey, casein, milk protein blends).
Carbohydrates
Simple Sugars (Eat only during and after exercise, if at all)
Soda, fruit juice, table sugar, sports drinks, breakfast cereal (some varieties),
etc.
Starchy Carbohydrates (Eat mostly after exercise)
Bread, pasta, rice, potatoes, oats, cereal grains (wheat, rye, etc), etc.
Fruits and Vegetables (Eat with each feeding)
Spinach, carrots, tomatoes, broccoli, cauliflower, apples, oranges, avocados,
berries, etc.
Fats
Saturated Fats (About 1/3 of total fat intake)
Animal fats (fat in eggs, dairy, meats, butter, etc.), coconut oil, palm oil, etc.
Monounsaturated Fats (About 1/3 of total fat intake)
Olive oil, nuts, avocado, etc.
Polyunsaturated Fats (About 1/3 of total fat intake)
Vegetable fats, flax seeds/oil, fish oil, etc
------------------------------------------------------------
Focus on eating good foods rather than not eating bad foods,
Here's your list of superfoods:
rice protein isolates)
strawberries, blueberries, raspberries, etc)
navy, white, etc)
walnuts, cashews, brazil nuts, etc)
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If you need more information message me.
I recommend an academic textbook on nutrition. There is a diet industry out there, and it makes money mostly by disseminating faulty information. Something like this will cut out the BS:
http://www.amazon.com/Nutrition-Paul-Insel/dp/0763776637/ref=sr_1_2?s=books&ie=UTF8&qid=1420497380&sr=1-2&keywords=nutrition+textbook
It'll teach you about the macronutrients (proteins, fats, and carbohydrates), what they are and how your body handles them; vitamins and minerals, and what foods give the most bang for your caloric buck; and how to burn fat and lose weight in a healthy way, and how to keep it off.
Celiac disease is associated with clubbing, see, e.g., this paper - http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3029079/ See also http://www.ncbi.nlm.nih.gov/pubmed/11761775 as another example.
The clubbing suggests that you should be thoroughly evaluated for osteoporosis/osteopenia/osteomalacia as well as fat malabsorption and vitamin and mineral deficiencies (e.g., calcium, vitamins D and K2 and other fat soluble vitamins (A and E), B vitamins, etc.).
Note that it is primarily vitamin K2 (menaquinone) - not K1 (phylloquinone) - that is involved in bone formation. This book - http://www.amazon.com/Vitamin-K2-Calcium-Paradox-Little-Known-ebook/dp/B00D5TSMAS/ - does a pretty good job covering the research about that.
It's interesting because I've been down voted to oblivion here for saying, with peer reviewed backup, that the benefits of breastfeeding over formula are exceedingly marginal (obviously not including cost and convenience!).
Now my perspective on it is that we shouldn't really worry about which is better and all moms should create a united front by saying that fed is best. Motherhood is hard, let's support each other and not worry about whether whatever we're doing is better than the Joneses.
For more info on the topic, read this great and very readable book:
https://www.amazon.com/Bottled-Up-Babies-Motherhood-Shouldnt/dp/0520270231
There's a lot of reading/learning with feeding a raw diet so that you ensure you are feeding a balanced diet. Some resources that would be useful include this book by Karen Becker and Beth Taylor. Additionally, here is Dr. Becker's Youtube channel that also has lots of information. Head over to /r/rawpetfood too (it's not as active as this sub though).
Food costs for me are significantly cheaper on a raw diet ($30/month) compared to Orijen (which I used to feed) and Ziwipeak ($80/month) (which I currently feed alongside raw).
Sorry, I got the two confused. The one I use is this book, but an older edition:
https://www.amazon.com/Nutrition-Diagnosis-Related-Care-Sylvia-Escott-Stump/dp/145119532X
Krause's is another good resource, but it includes a lot of background information on clinical pathophysiology, public health, and other stuff that is not necessarily helpful in your case.
Besides the D and magnesium you also need enough K2 to make sure the calcium ends up in your bones and not your arteries. You don't say anything about butter but if you're not eating it I recommend adding in some good grass fed butter. It will have good levels of K2 and fits quite well into the average paleo diet.
source
It's not that simple. Foods usually aren't simply good for you or bad for you. Some things are nutritionally lacking in micros - vitamins & minerals. Some foods are calorically dense while being high in sodium or preservatives. Some foods have a bad proportion of macros that won't fit into your goals. Some foods contribute to a bad omega 3/6 ratio or have an undesirable amount of saturated fat. Some foods are vital to some athletes while being less than ideal to other types of athletes. The list goes on and on.
There are lots of books out there, but this is a good one.
Try this.
When it comes to learning about nutrition, a textbook is your best bet. Much more science-heavy, but engineered for someone who doesn't know the material, and not full of bullshit pseudoscience and fad diets.
[EDIT]: Just because i'm killing time at work: There is a big difference between learning about nutrition and learning about diet/eating habits. The two are very very connected, but often you'll find diets and eating habit information/books are just so much bullshit. It really pays off to ground yourself in the science so you can differentiate between what is real and what is not.
Google sure is fun...
Amazon is a nice place to find books
Regarding the rest, the FAQ here is a good place for finding useful information too.
"Salt" is a way better recommendation that Diamond's book. I love Diamond, but Bill Bryson is pretty light and someone who likes him won't necessarily like Jared Diamond.
"Salt" is just good fun, though. If you liked that you might also like this.
Lol..goddammit.
..That was Gary. I left my computer logged in accidentally while he was visiting. It's actually pretty impressive that he managed to type all of that on his own. Must have taken him all morning.
...Jeezus.. It smells like he was digging in cow pies for shrooms last night...or maybe he just shit his pants again after passing out from drinking from that rancid batch of poonTang punch that he still refuses to throw out. I'm kicking him out as soon as I can wake him up. I'd have no qualms about dragging him to the sidewalk by his greasy hair, but the fucker weighs like 400 lbs. ..At least he did before he broke my scale when he was trying the "Living on Light" diet.
Also if you're into reading, you might enjoy this book to get a clearer picture of how your stomach works:
Another interesting one on longevity is this one:
The author of Blue Zones has a really good TED Talk here:
Learning how your body works, as well as what we really actually truly know about managing our bodies, is a really great little hobby to get into. For example, this TED Talk explains how your body actually "burns" fat:
I think the microbiome is a really exciting field. It took us years to figure out (publicly, at least) that smoking was bad for us. Who knows what the future holds? Maybe GMO's are bad, maybe they're good! Maybe we're all gonna turn into zombies from the Walking Dead from glyphosate, lol. Maybe kale gives you cancer long-term...who knows? My friend's cancer doctor (at one of the top hospitals in the country) swears that chocolate causes cancer & sees recurrences based on the re-inclusion of it in the diet.
Science vs. data vs. hard facts is difficult, because like I linked to in the other post, that lady who's 116 years old eats bacon every day. Common knowledge says that should kill you, but that's not really how our bodies work, once you understand the whole stomach/small intestine/large intestine deal.
Who decided that every single fruit & vegetable were perfectly fine, and that Snickers bars were somehow magically bad? I bought into the "clean eating" myth for a long time, but I've gotten far better results eating against my macros - obviously, not eating a non-stop diet of junk food, but you don't have to feel guilty about a cheat meal or cheat day because you can eat whatever you want - if it fits your macros.
Everyone has a different gut, and there are certain universal rules that affect everyone. If you eat nothing but fried food & salty, preservative-laced fast food & junk food all the time, that's not going to make you feel good or be very healthy for your body long-term, obviously. But, you're going to diet anyway at some point, so the question is: how do you want to experience the ride? What does your personal body tell you & what does science know for sure?
Those are things you have to find out for yourself - for example, pomegranate juice gives me severe acid reflux. I don't know why, but it does, so it's just not something I include in my diet, even though it's pretty tasty! And I eat Whoppers like twice a week sometimes & still hit my macros & still know that I'm feeding my body the correct macro-nutrient balance I need to feel good & have high energy. Now, if fried grease hurts your stomach, or gluten hurts your stomach, then obviously you should not include those things in your diet.
Learning about how food works & how your gut really works & how your own particular body actually works are really big stepping stones for taking control of your health. No one knows your body but you know, and you have a responsibility to care for it & to enable yourself to open up the gates to high energy & being at an ideal weight for health reason through how you choose to eat.
I've tried just about every diet & way of eating you can imagine...juicing, vegan, raw vegan, fruitarian, vegetarian, keto, paleo, you name it (and can give you great recipes from all of them!). Macros has worked the best for me. I do a majority of homemade food from mostly real food sources (I use sugar & flour all the time though), but still enjoy a McFlurry & other stuff as party of my regular diet.
It was really hard to get over the conversational programming we all have about what is good & bad for us. Macros has worked amazing for me, with a majority of it being real, actual food - meat, veggies, grains, fruits, nuts, seeds, and so on. I don't eat ridiculously healthy, I eat primarily for taste, against my macros. I feel great all the time, I look so much better than I did when I was 50 pounds overweight, I have way more energy, all of my blood numbers are awesome, I don't have energy dips mid-morning & mid-afternoon, I don't take 20 minutes to become awake in the morning, etc. Raw diet aside, Chris Califano really nails the energy thing here:
If you don't feel like what he says - and if you want to feel like that - then a diet change is a a great starting point! I'd suggest looking into IIFYM (read through my posts here) & if things are severe, doing an elimination diet. Or seeing your GP & a GI doc & a food allergist. Lots of routes to go to begin your journey to better health, energy, and happiness! That's not fluff talk, that's all real stuff - having great bloodwork, being at your ideal weight, feeling good & energetic, feeling driven because of that energy, feeling happy because your stomach system is operating properly!
They had tough diets back then. Like beef jerky,tough breads, nuts etc.
If you ate hard foods back then your jaw development and teeth were excellent
https://www.amazon.com/Nutrition-Physical-Degeneration-Comparison-Primitive/dp/1849027536
This book explains a soft modern diet changes this.
Proof in the book was a study of one generation of eskimos(i coukd totally be wrong on this but i think that was the group)whose teeth and jaws were excellent with hard food diets
Then examining the teeth and jaws the following generation of eskimos who ate a modern "soft" diet.
Reduced jaws and crooked teeth galore.
its said tongue posture is crucial in mewing amd while i actually believe its true(many remarkable changes in people who done this) there isnt any actual verified study on it
Cancer as a Metabolic Disease: On the Origin, Management, and Prevention of Cancer --
http://www.amazon.com/gp/product/B00852YXZS
Highly technical book by a well known researcher. His answer...
wait for it...
wait for it...
Dietary Ketosis with some calorie restriction.
Get Serious explains why weight training is important for older men and contains a weight training program.
high, consistent megadoses of niacin (vitamin b3) has worked wonders for a few depressed people i know. i am not a doctor, and you should read about this before trying it. here's a book.
If you try the niacin, be advised that it's powerful stuff. It will open up your arteries more than anything known to man and the resulting "flush" will scare you to death if you're not prepared mentally.
It feels like a severe sunburn without the pain, if that makes sense, but it will pass within an hour or so, depending on dosage, and completely stop if you keep taking it.
I'm not a doctor and this is not medical advice, just sharing my personal experience anecdotally. That said, there's a book I recommend you read if you're interested in the topic by a physician who treated patients with niacin for more than half a century; it's called "Niacin: The Real Story: Learn about the Wonderful Healing Properties of Niacin"
Two books I would recommend:
Good Calories, Bad Calories
Ascorbate: The Science of Vitamin C
You can definitely find the latter online in pdf form, probably the former as well. Both address cancer.
I followed the CKD and TKD outlined in The Ketogenic Diet. If you're going to try keto, definitely try one of these and not the standard one. I got my current diet from The Grapplers Guide to Sports Nutrition, and by basically just taking the TKD another step forward in terms of carb intake.
I felt terrible my first two weeks on keto, but after that I felt fine. It was only when I really started upping my training volume and intensity that I began feeling terrible (BJJ 5-6 times a week, running/weight lifting 2-4).
I'm 5'9", 190lbs about 10% bf. Started at 215. I'm limiting myself to 2000 cals right now.
professor gropper's book is the 'bible' of nutrition.
http://www.amazon.com/Advanced-Nutrition-Metabolism-Sareen-Gropper/dp/0495116572
frayn's book is excellent as well
http://www.amazon.com/Metabolic-Regulation-Perspective-Keith-Frayn/dp/1405183594/ref=sr_1_1?s=books&ie=UTF8&qid=1381764452&sr=1-1&keywords=metabolic+regulation
i dont think you'll ever need another book on human nutrition other than these two.
This is an ebook. I have no affiliation with Clint Wattenburg. It is a 96 page book.
This one is also really good but not as to the point and more expensive.
https://www.amazon.com/Grapplers-Guide-Sports-Nutrition/dp/0977430901
I'm basing my own opinions on the studies cited by Dan Benardot in his book, where they tracked college-level athletes. I sadly don't have it in front of me, but I can provide study names when I get home.
Reading the letter from the Navy SEAL that you reference, I found this:
> The skills include one-rep max on different lifts, max pull-ups, 5k run, 400m run, 6k row.
Perhaps I have a very specific type of training that I'm focussing on, but none of this is especially anaerobic except for the pull-ups, and the 400m; both of these could be done reasonably well regardless. In my own experience, 30+ seconds of intense grappling with an LC diet resulted in hitting a wall after which I just couldn't offer any sort of resistance to my opponent. Having mentioned my diet to the people I trained with, I immediately got a reaction of "how'd you make it this far?"
In addition to the shortcomings in training, my joints and ligaments consistently ached until I added substantial carbohydrate back into my diet.
I'm rather averse to blanket statements like the one in the title, and having come off of living a LC lifestyle (during which I made said blanket statements), I find that different diets suit different people.
My homemade recipe came from https://www.amazon.com/Beckers-Real-Food-Healthy-Dogs/dp/0982533128/ref=sr_1_1?ie=UTF8&qid=1506636504&sr=8-1&keywords=karen+becker - unfortunately this book in out of print, thus the high price on Amazon.
The book has different ways in balancing a homemade diet and depending on which route you take, supplements may be required. I settle on the recipe of this book because it uses common ingredients that are easily sourced and Dr. Becker is someone I trust.
The texts by Gropper and Stipanuk are pretty good, comprehensive.
Both of those lectures are quite good. In Taubes', he references a metabolism book. So here's a handy link:
.
http://www.amazon.com/Metabolic-Regulation-A-Human-Perspective/dp/1405183594
Living on nutrient-rich smoothies is easy. Come back when you can live only on light from the etheric realms, like Jasmuheen. I tried it and now I have been liberated from the clutches of Big Food.
> Lose the Cardio
One of the best looking, lowest BF trainers around told me the same thing. He played football 2 times/week or so and it was the only "cardio" he did. He ate fat+protein for the whole day and carbs AFTER lifting, in the evening, contrary to the "common" knowledge. He kept counting calories and ate various foods, including potato chips.
I'm doing pretty much the same thing now. My only "cardio" is going to be biking to work and back (sometimes 5 mins, sometimes 20 mins), some longboard, some rollerblades. Maybe even running outdoors for 20-30 minutes, maybe some HIIT, why not, I like the general feeling it gives me, it is important for the cardiovascular system. I'm not going back to that fucking treadmill, as it burns muscle as well and produces free radicals (source: http://www.amazon.com/Get-Serious-Dr-Brett-Osborn/dp/1940598206 - marathon runners look older because biologically they ARE older).
> Do Compound Lifts
I was very hesitant to even try it because of back problems, but Dr Osborn in the same book suggest that to fix my back problems was to improve my muscle and guess what... I started "real" exercises (deadlifts, squats, bench presses) about a month or so, I actually see a lot of improvement over what I did before, and I mean a lot of it.
Proper diet is a must, this been all over TRP subreddits, when I avoided fats and ate really low amounts of carbs and high amounts of protein I felt like shit, had no energy, burned muscle mass, this is a very bad idea. On the other hand, IIFYM.com for proper amounts of protein and fat and lower the carbs it gives there...
Both books filled with studies to back up their claims.
http://www.amazon.com/Magnesium-Miracle-Carolyn-Dean/dp/034549458X/ref=sr_1_1?ie=UTF8&qid=1289048750&sr=8-1
http://www.amazon.com/Could-Be-B12-Epidemic-Misdiagnoses/dp/1884956467/ref=sr_1_1?ie=UTF8&qid=1289048809&sr=8-1