Health & Wellness

Eating with Judgement

How to decide what to eat when everyone says something different

Your problem isn't a lack of information: it's an overload of contradictory information. A book for those who already eat reasonably well and want sound judgement to decide, with a concrete action at the end of each chapter instead of a list of options.

Contents

1. Nobody Agrees, and Yet We Still Have to Eat Dinner
2. 1. How to Read a Nutrition Headline
3. 2. Nutritionism: Why Focusing on Nutrients Misleads
4. 3. The Calories You Absorb Aren't the Ones on the Label
5. 4. Why the Same Food Affects You Differently Than Someone Else
6. 5. Insulin or Calories? The Debate That Actually Matters
7. 6. Hierarchy: What Moves the Needle and What Is Mere Decoration
8. 7. The Western Diet and Diseases of Civilization
9. 8. Blue Zones: What They Actually Eat
10. 9. Protein Leverage: The Hunger That Won't Turn Off
11. 10. Satiety Index: What Keeps You Fullest per Calorie
12. 11. Physical Hunger vs. Reward Hunger
13. 12. The Set Point: Why Your Body Defends a Specific Weight
14. 13. Eating More and Moving More: High Energy Flux
15. 14. Poor Sleep and Next-Day Hunger
16. 15. Cheat Meals and the 'What-the-Hell' Effect
17. 16. The Plate Method
18. 17. The Order in Which You Eat
19. 18. Thirty Plants a Week
20. 19. The Colors on Your Plate
21. 20. Resistant Starch: Cooking, Cooling, and Reheating
22. 21. Which Cooking Oil to Use
23. 22. Omega-3 and Omega-6: The Lost Balance
24. 23. Carbohydrate Cycling for Non-Athletes
25. 24. Eating Your Water: Hydrating Foods
26. 25. Electrolytes: When You Truly Need Them
27. 26. Chrononutrition: Why Meal Timing Matters
28. 27. The Breakfast Dilemma
29. 28. Shift Work, Travel, and Jet Lag
30. 29. The Fasting-Mimicking Diet
31. 30. How Your Digestion Works, from Mouth to Colon
32. 31. Bloating, SIBO, and FODMAPs
33. 32. Constipation: What Truly Works
34. 33. Acid Reflux: What Triggers It and What Calms It
35. 34. Celiac Disease and Gluten Sensitivity
36. 35. Sourdough Bread: What Long Fermentation Changes
37. 36. Detox Diets: How the Liver Actually Cleanses Itself
38. 37. Antinutrients: Phytates, Lectins, and Oxalates
39. 38. Vinegar Before Meals
40. 39. Sweeteners Under Scrutiny
41. 40. Protein Bars Examined
42. 41. Supplements: What's Worth Your Money
43. 42. Creatine Beyond the Muscle
44. 43. Coffee: Brewing Method Matters
45. 44. Green Tea and Matcha: Caffeine with a Brake
46. 45. Alcohol: What It Truly Does and at What Dose
47. 46. Fatty Liver: The Real Role of Fructose
48. 47. The Portfolio Diet: Lowering Cholesterol from Your Plate
49. 48. Salt, Sodium, and Potassium
50. 49. Gout and Uric Acid
51. 50. Food Allergies and Intolerances: Tests That Work and Tests That Don't
52. 51. Calcium, Vitamin D, K2, and Magnesium
53. 52. B12, Iron, and Iodine in Plant-Based Diets
54. 53. The Triage Theory of Nutrients
55. 54. Nutrition in Pregnancy and Lactation
56. 55. Children and Adolescents: Family Meals Without Power Struggles
57. 56. Nutrition in Perimenopause and Menopause
58. 57. Eating After Sixty-Five
59. 58. RED-S: When You Train Hard and Underfuel
60. 59. Designing Your Kitchen to Work in Your Favor
61. 60. Batch Cooking: One Afternoon, Five Meals
62. 61. Preserving Vegetables and Fruit Longer
63. 62. Frozen and Canned Foods: Are They Inferior to Fresh?
64. 63. Eating Well on a Tight Budget
65. 64. Micro-Habits: The Change You Don't Re-Negotiate Every Day
66. 65. Lowering Your Sweetness Threshold in Fourteen Days
67. 66. Food and Mood: What Diet Can and Cannot Do
68. 67. Assertiveness at the Table
69. 68. Orthorexia: When Healthy Eating Becomes a Prison
70. The Ten Decisions That Resolve Ninety Percent

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