Stable weight, complicated calorie counting, unrealistic diets...
Stop obsessing over trivial things
Real change depends on metabolism.

★ A one-week virtuous cycle solution that revived 6,000 broken ambassadors.
★ Amazon Rating: 4.7! Amazing Transformations Experienced by Real Readers
★ Includes PHFF diet and strength training routines guided by a Registered Dietitian (RDN) in the United States.

“I don’t eat much and I exercise, but why do I keep gaining weight?” If you feel guilty after eating, count calories, and are constantly obsessed with the numbers on the scale, what you need isn’t another diet method, but a “metabolic revolution.”

"The Metabolic Revolution" organizes metabolism into six pillars: blood sugar control, muscle strengthening, daily activity, sleep, stress management, and gut health, and clearly explains how the body works.
By understanding the connections and workings of these six pillars and how to apply them to your body, you can build a "less fat body" system that will last a lifetime without the need for extreme diets or exercise.


This book is not a diet guide.
It is a roadmap to fundamentally heal your body and regain a truly healthy life.
Stop feeling guilty about food and don't be swayed by the numbers on the scale. Start a metabolic revolution that will take charge of your health for life.
6,000 people have experienced the change, now it's your turn.

The more I learned about how our bodies metabolize food, how they burn and store fat, and what triggers hunger and satiety, the more my thoughts about food changed.
Of course, I still focus on losing weight, but I've decided to ignore calorie counting and diet formulas.
Instead, we focused on figuring out which foods make us feel full, which foods stimulate our appetite, which foods are good to eat after exercise, and which foods help us sleep better.
When I changed the question, "How can I eat less?" to "How can I eat to be healthier?", not only did I lose weight, but my relationship with food and my body became healthier.

--- p.13


Once weight loss becomes associated with fasting or binge eating, it is very difficult to correct.
At first, it starts as a mild change in mindset and doesn't seem to cause much harm.
Rather, they feel pleasure from showing the will to restrict calories and change behavior.
Humans are motivated by pleasure.
However, if most of the physical reactions that occur during fasting are the pleasure felt when losing weight, it is difficult to think that food anxiety will have a negative effect in the long term.
It's like thinking, 'Wouldn't it be a good thing to be afraid of French fries? It's better not to eat them anyway.'
The vicious cycle of stress about food, repeated binge eating and fasting, low-carb, low-fat, low-protein diets, excessive exercise, high caffeine intake, and fasting all lead to the worst possible outcome.
It is a breakdown of metabolism.
--- pp.25-26

Protein, healthy fats, and fiber play important roles in blood sugar regulation and satiety.
Since each nutrient has a different function, it's best to eat all three types at every meal. However, if circumstances allow, you should eat at least two types. Practicing PHFF eliminates the need to waste time counting calories from carbohydrates, proteins, and fats.
All you need is a simple checklist.
"Does it contain protein? Healthy fats? Fiber?"
A breakfast of eggs, broccoli, and avocado is PHFF, as is a Friday night dinner of a breadless cheeseburger and fries with a martini.
The biggest advantage of this method is that you can enjoy food naturally, whether at home or out, without having to stress over strictly controlling what you eat.

--- pp.68-69

Some people don't feel hungry easily, but this is often because they have eaten little food for a long period of time, so their body has adapted to the low calories and their basal metabolic rate has decreased.
Fortunately, our bodies are constantly changing.
Regular meals will help kick-start your metabolism and bring your hunger signals back to normal.
If you skip breakfast, try starting with a breakfast habit! Even if it's something small, let's start!
--- p.117

Even if you're reading this and experiencing severe stress, constant anxiety, workaholism, chronic malnutrition, or all of these struggles at once, I want to tell you:
It's okay, you can change it.
If you're thinking that everyone in the modern world is sleep-deprived, caffeine-dependent, and prone to panic attacks, I'd like to share with you what my best friend told me when I was at rock bottom.
“That kind of life is neither cool nor admirable.
“It’s common, but it’s definitely not normal.”
--- p.186

At this very moment, decide to become someone who never gives up on yourself.
You are a person who keeps moving forward no matter what difficulties arise.
A person who doesn't give up even if they are disappointed by the number on the scale or don't like their body shape.
You are now an upgraded version 2.0 of yourself, and giving up is not an option.
I hope that through this practice you will come to love the act of caring for yourself.
Only when we break free from the excessive expectations and pressures we have placed on ourselves and focus entirely on our own happiness can a new life begin.

--- pp.243-244