Table of Contents
Author's Preface ix
Introduction 3
Section I Eating for Fat Loss
Chapter 1 Make the Connections 13
Chapter 2 Your Metabolic Switches 31
Chapter 3 Fat Loss Essential #1: Support Your Microbiome 64
Chapter 4 Fat Loss Essential #2: Mind Your Macros 96
Chapter 5 Fat Loss Essential #3: Optimize Hormone Function 174
Section II Eating for Mental Performance, Better Relationships, and Better Sleep
Chapter 6 Brain Games 209
Chapter 7 Food Love Languages 241
Chapter 8 Edible Sleep 274
Section III The Science of Meal Timing and the Eat Smarter 30-Day Program
Chapter 9 Food o'Clock 295
Chapter 10 Pre-Game: Smarter Tools for Lasting Success 307
Smart Plan of Action 355
Recipes
Smart Breakfast Meals (for Anytime!) 367
Next Level Veggies 371
Smart Entrees 375
Sauces, Dips, and Dressings 383
Smarter Snacks and Treats 386
Smart Beverages 389
Acknowledgments 393
One-Click References 394
Index 395
About the Author 409