The Energy Paradox Buchzusammenfassung - das Wichtigste aus The Energy Paradox

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Zusammenfassung von The Energy Paradox

Name: The Energy Paradox
Rating: 4.3 (114 reviews)
Author: Steven R. Gundry

Steven R. Gundry

What to Do When Your Get-Up-and-Go Has Got Up and Gone

4.3 (114 Bewertungen)

25 Min.

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Inhaltsübersicht

The Energy Paradox
in 7 Kernaussagen verstehen

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Kernaussage 1 von 7

What’s in it for me? Revitalize your routine with a healthier gut.

How tired are you? Most people are probably a lot more tired than they’d like to admit. Though exhaustion has become our new normal, it’s not healthy to wake up feeling wiped-out or end most days feeling drained. In fact, ongoing fatigue is an alarm that shouldn’t be ignored.

These blinks serve up a recipe for a healthier, more energetic you. Discover how what you eat caters to your permanent energy slump, and the steps needed to get your vigor back. From diet to the digestive system and exercise to the medicine cabinet, unravel the secrets to good health, effective metabolism, and boundless energy. This is your guide to transforming your daily routine so you’ll have the energy to do more.

In these blinks, you’ll learn

what your gut bacteria like to eat;
why your body is on fire; and
how you can burn fat and grow muscle – without exercising.

Your energy levels are suffering because your body is on fire.

It’s a new morning, and instead of bursting with energy for the day ahead, you can barely get up. The energy is simply not there. Sound familiar? You’re not alone.

We live in an age of plenty, but many of us feel more exhausted than ever before. We have 24-hour access to food, giving us energy whenever we want. Our lifestyles don’t require much energy relative to our ancestors’. Yet it feels like a struggle just to get through the week. Why? This sorry state of affairs is what the author calls the energy paradox.

Whether you’re feeling a little tired every day or so tired that it’s difficult to function, that’s your body telling you that something is wrong!

The key message here is: Your energy levels are suffering because your body is on fire.

Believe it or not, you may be suffering from inflammation. Now, inflammation isn't always bad. It wards off nasty invaders, usually leading to a fever when you’re sick. But when you’re suffering from unexplained fatigue, it's a sign that your body is constantly inflamed, even when there’s no infection to fight. You have chronic inflammation.

Inflammation affects your energy level in two ways. First, it depletes your body of energy, which it redirects to create the inflammation. Second, it makes it more difficult for your body to absorb vital proteins, vitamins, and minerals from food. If this malabsorption goes on for too long, your body becomes desperate, taking protein from your muscles for energy. This leads to muscle wastage, as your body literally eats itself.

What causes chronic inflammation? Our Western lifestyles are to blame. A typical Western diet has a high level of processed foods and extremely low levels of fibrous fruits and vegetables. This is problematic for one simple reason: your microbiome is not being fed.

Your microbiome refers to the trillions of friendly microorganisms and bacteria that live in your digestive tract. With proper nourishment, they release chemicals that reduce inflammation. Unfortunately, these “gut buddies” simply can’t thrive on a Western diet. They need to be fed fiber from fruits and vegetables, and lots of it, to stay alive.

Eating processed foods instead of fibrous fruits and vegetables will starve your microbiome. So will eating the same few foods over and over again. Eventually, the microorganisms get out of balance and produce chemicals that promote inflammation, rather than reduce it. So be kind to your gut, and your gut will be kind back.

Fasting for 16 hours a day will boost your health.

Most people don't like to be uncomfortable, but that’s exactly what the author prescribes. He believes that a little discomfort is needed to boost your energy. Specifically, giving yourself the discomfort of hunger.

The author also recommends changing when you eat. Rather than spacing three meals throughout a 24-hour day, shorten the window to an eight- to ten-hour timeframe. So instead of eating breakfast at 8:00 a.m., lunch at 1:00 p.m., and dinner at 8:00 p.m., start your first meal at around 1:00 p.m., your second meal at 4:00 p.m., and your last by 9:00 p.m.

Fill up on fiber, resistant starch, and melatonin to keep your microbiome happy.

The author’s Energy Paradox Program is a six-week process designed to rebalance your gut, reduce inflammation, and get the most out of the microbiome, or good bacteria, that live in your gut. And since food is at the center of your gut health, let’s start with what you should be eating, and why.

First, focus on foods that contain prebiotic fiber.

Energy-depleting substances like plant lectins and sugar are lurking in our favorite foods.

Now that we know what foods are healthy, let’s go over what’s not on the menu. As a rule of thumb, and as discussed before, avoid highly processed foods. Also, stay away from fast-food restaurants. No matter how you try to justify it, both of these options will only drain your microbiome.

Another enemy of your gut health is plant proteins called lectins, which are difficult to digest. These are found in breads, pasta, white potatoes, grains, and tomatoes. High-lectin foods are energy-drainers, causing your body to absorb fewer nutrients, your inflammation levels to rise, and your good gut bacteria to die off.

Mono meals and smart substitutions will nourish your gut bacteria.

It’s important not only to know what foods to eat for a healthy gut, but also how to choose what meals to make.

Kickstart the program with mono meals, which consist entirely of one macronutrient – carbs, fats, or proteins. A first meal of millet flakes or unsweetened almond milk makes a great carbohydrate mono meal. A protein mono meal could be four scrambled egg whites. A good fat mono meal might be some cut-up avocados.

You need to spend energy to create energy.

Modern life is full of convenience, but that convenience isn't necessarily good for you. You might think you’re conserving energy by driving instead of walking, or lying in the shade instead of sweating it out in the sun. But in reality, you’re draining your energy supplies either way.

Of course, it won’t come as a surprise to learn that regular exercise boosts your energy levels. But exercise doesn't have to be an extensive workout at the gym. In fact, any physical activity helps your body work more efficiently. So, don’t worry about that expensive gym membership when you can simply look for ways to add exercise into your daily activities!

Energy disruptors are lurking in your bathroom cabinet and on your screens.

In this final blink, we’ll take a look at the everyday energy disruptors that are wreaking havoc on your health.

One of the most potent energy disruptors is antibiotics – both the type you take as medicine and the ones given to the farm animals you eat.

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Worum geht es in The Energy Paradox?

The Energy Paradox (2021) delves into the hidden causes of fatigue. It explores new theories on healthy living, and outlines the foods, medicines, and everyday products that have a big impact on your energy levels.

Wer The Energy Paradox lesen sollte

Dieters looking for inspiration
Fans of alternative medicine
Anyone who wants more energy

Über den Autor

Steven R. Gundry is a former cardiac surgeon, and the New York Times best-selling author of The Plant Paradox. Known for his controversial views on diet, Gundry is the founder and director of the Center for Restorative Medicine in California.

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