Table of Contents
Eat Move Sleep 3
1 The Basics 11
Forget Fad Diets, Forever
Make Inactivity Your Enemy
Sleep Longer to Get More Done
2 Small Adjustments 19
Every Bite Is a Net Gain or Loss
Step Away From Your Chair
Sleep Makes or Breaks a Day
3 Quality First 25
What Counts More Than Calories
Use Product Placement at Home
Work Faster While You Walk
4 Break the Cycle 32
Sugar Is the Next Nicotine
Substitutes Are a Nicotine Patch
Take Two Every Twenty
5 Staying Healthy 39
Judge Food by the Color of Its Skin
A Vaccine for the Common Cold
Quality Beats Quantity in Bed
6 What Counts 45
Wear a New Pair of Genes
Measuring Makes You Move More
Target 10,000
7 Refined Fuel 51
Be Less Refined
Family Style Is Making Us Fat
Burn Calories After Your Workout
8 Tuning Matters 57
Empty Stomach, Bad Choices
The 20-Minute Meal Rule
Move Early for a 12-Hour Mood Boost
9 Shortcuts 64
The First Order Anchors the Table
Realign Your Spine
Fight the Light at Night
10 Decisions 70
Prioritize Your Protein
Stop Buying Junk for Friends
Find Your Motivation to Move
11 Working 76
Keep Work From Killing You
The Danger of Desktop Dining
Working While Intoxicated
12 Quitting 82
The Throwaway Foods
Help a Quitter Win
Hit Snooze and You Lose
13 Myth Busting 88
The Butter Is Healthier Than the Bread
Don't Eat
Your Meat and Potatoes
Be Cold in Bed
14 Home 94
Small Plates, Smaller Waistline
Staying Active
Starts at Home
Make Sleep a Family Value
15 Get Ahead 100
Don't Be Fooled by the Decoy
Structure Exercise for Enjoyment
A Night to Remember
16 Energy 106
Avoid a High-Fat Hangover
Take Your Brain for a Walk
Try Exercise Instead of Sleeping Pills
17 Expectations 113
Stigmatize Sinful Foods
Organic Does Not
Equal Healthy
Go Public With a Goal
18 Good Nights 119
Feast at Sunrise, Fast at Sunset
Television Shortens
Your Life Span
Protect Your Final Hour
19 Think Again 125
Dried and Juiced Is Fruitless
Don't Judge a Box
by Its Cover
Make Noise at Night
20 Your Routine 132
Less Heat, Better to Eat
Driving to Divorce
Sleeping in Only Sounds Good
21 Simple Steps 138
Buy Use It or Lose It Foods
How You Move Matters
Keep Stress From Ruining Your Sleep
22 Looking Good 145
Get a Tan From Tomatoes
Look Younger With Each Step
Sleep to Impress
23 An Extra Boost 151
Eat the Healthiest Food First
The Right Way to Get High
Sleep Your Way to a New Day
24 Reminders 157
Grab a Handful
Take Five Outside
Pay for Peer Pressure
25 Prevention 164
Eat to Beat Cancer
Get a Prescription for Exercise
Know Two Numbers by Heart
26 Daily Choices 171
Buy Willpower at the Store
Clean Your Brain and Bowels
Sleep on It
27 New Habits 176
Save the Cake for Your Birthday
Indulge Less to Enjoy More
Take Credit to Make It Count
28 Trendsetters 183
Broccoli Is the New Black
Stick With Coffee, Tea, and Water
Tame Ties and Tight Pants
29 Ideas for Life 191
Fight Risk With Food
Gain Sleep With Weight Loss
Eight Is Enough
30 Wrapping Up 197
Every Meal Matters
Put Activity Before Exercise
invest in Sleep for Your Future
Concluding Thoughts 203
Putting It All Together
First 30 Days Challenge 209
Notes 219
Acknowledgements 245