Jes ed EASE ae GED EG The Simple Plan for Automatic Weight Loss MARK HYMAN, M.D) COAUTHOR OF THE BESTSELLER ULTRAPREVENTIONCONTENTS A Personal Note from the Author Introduction 3 Part |: The 7 Myths That Make You Gain Weight Chapter 1: The Starvation Myth: Eat Less + Exercise More = Weight Loss Chapter 2: The Calorie Myth: All Calories Are Created Equal Ghapter3: ‘The Fat Myth: Fating Fat Mekes You Fat Chapter 4: ‘The Carb Myth: Eating Low Carb or No Carb Will Make You Thin Chapter 8: ‘The Sumo Wrestler Myth: Skipping Meals Helps You Lose Weight Chapter 6: ‘The French Paradox Myth:The French Are Thin Because They Drink Wine and Eat Butter Chapter 7: ‘The Procector Myth: Government Policies and Food Industry Regulations Protect Our Health Part Il: The 7 Keys to the New Science of Weight Loss: The Owner's Manual for Your Body Chapter8: Creating UkraMetabolism in Your Body: ‘An Overview of the 7 Keys Chapter9: Control Your Appetite: Harnessing Your Brain Chemistry for Weight Loss Chapter 10: Subdue Stress: How Stress Makes You Fat and Relaxing Makes You Thin Chapter 11: Cool the Fire of Inflammation: Hidden Fires That Make You Fat Chapter 12: Prevent Oxidative Seress or “Rust” Keep the Free Radieals fiom Taking Over Chapter 13: Turn Calories into Energy: Increasing Your Metabolic Power u 2 19 73 5 84 110 157 preremnnnininrcrmmmapimien Contents Chapter 14: Fortify Your Thyroid ‘Maximizing the Major Metabolism Hormone Chapter 15: Love Your Liver: (Cleansing Yourself of Toxic Weight Part Ill: The UtraMetabolisn Prescription Chapter 16: The UltraMetabolisin Prescription Overview: [A Science-Basec’ Whole-Food Approach co Eating, (Chapter 17: How to Create Your Own Ultakitchen Getting Started:The Empowered Kitchen Chapter 18: How to Avoid Pitfills and Common Challenges Chapter 19: Prepare for the Prescription by Breaking Bad Hnbits Chapter 20: Phase I: Detoxify Your System Chapter 21: Phase Il: Rebalaice Your Metabolism and Maintain, a Lifelong Healesy Metabolism Conclusion: Parting Thoughts: Reflections on the Past and the Faure 315 Resouces 316 Appendix: A: UltMetabolism.com 320 Appendix B: Herbs and Supplemems 321 Appendix: C:Adivating the Rdaxation Response 328 Acknowledgments 329 Notes 331 Index 348 174 189 207 208 224 232 238 241 276A PERSONAL NOTE FROM THE AUTHOR Tam angry and frostrated. We are in the middle of a medical revolution that has finally unearthed the keys to permanent weight los. This dramatic breakthrough can help fix the rampant obesity problem that’s affecting millions of Americans tod. ‘But [am angry because vietully no one knows about or is acting on the powerful information revealed by this revolution. Lam frustrated that the mecical profession, our government, and the food industry have ignored this information, either on purpose or through nogligence. Tknow because I have used this cutti ,-edge, yet hidden knowledge for nearly ten yearsat one of the world’s top health resorts, Canyon Ranch, and in my private practice to help thousands of people lose weight and keep it off for good. ‘This position has allowed me to perform innovative resting to peek into the inner workings of the body in order to discover the keys to health and ‘weight loss. 've spent years analyzing the wealth of data from these power fal tests Pve had a unique opportunicy «0 try different methods with my patients to discover what works and what doesn't work for permanent weight loss ‘And I have been fortunate enough t0 connect the weight loss dots in a sway that, to my knowledge, has never heen done before, UlttsMetabolism makes that knowledge available to everyone for the first time. This medical revolution is based om murigenomic—the science of how {ood talks to your genes—ana promises to turn up your mietabolism, help ‘you Tose weight, keep it off, and get healthy For life “The reason many people continue to struggle with weight loss is that their recommendations have net been personalized. There isno one perfect diet, supplement, pll,or exercise program for everyone. That i ee exciting promise ofthe latest scientific search on our genes, nutrigenomics, In this book I shatter the cotfasing and misleading myths that make you ‘gain weight and keep it on. You'll be surprised to discover that much of what you know about dieting ind weight loss simply isn’t true and has, in fact, actually been making you gain weight. 1 give you the keys to use the information ancl knowledge at the heart of