Total reset to control blood sugar, obesity, and aging
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Description
Book Introduction
Time to add health to my life, the '100-Year Life' series. Finally your body starts working properly! From blood sugar management to optimal meal timing and lifestyle-based exercise habits. Completely healthy habits introduced by diet mentor <Doctor TV> with 120,000 subscribers All the knowledge you need to live a healthy life is gathered together! The first book in the "100-Year Life" series, a fascinating knowledge experience presented by Korea's leading medical team, has been published. The Life 100-Year-Old Series provides the most practical health and cultural content for the 100-year lifespan era, carefully selecting the best medical knowledge in Korea. It is a family brand of the 'Life's Best Rivers' series, a knowledge and culture brand that allows you to encounter the best knowledge content in everyday life through online lectures, YouTube, and podcasts. "Total Reset: Control Blood Sugar, Control Obesity, and Control Aging" is the first book by Director Jinbok Lee of the YouTube channel "Doctor TV," which has 120,000 subscribers. The author, who has been treating obese patients for 25 years and has been working as a 'diet mentor', has shared essential diet and health information accumulated through numerous treatment experiences through the channel. This book is a three-part compilation of key information introduced on the channel, from blood sugar management to smart dieting methods, and was completed with specific concepts and descriptions so that the various knowledge can be evenly applied to one's entire life. This is a must-read health book that provides sustainable management secrets for middle-aged people who want to age healthily, young people who feel a red flag about their health due to stress, and those who want to lose weight properly and restore their body's balance. |
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index
Author's Note | How to Become a Healthy You
Mastering sugar and carbohydrates can help you master your health.
Chapter 1: Do you know the blood sugar roller coaster?
Beware of these symptoms that occur after eating
Blood sugar spikes, the root of obesity and all diseases
How to Lower Blood Sugar Spikes
Chapter 2: Addiction is Everywhere
Carbohydrates are scarier than drugs
I quit carbs and it's so hard.
How to Deal with Carbohydrate Withdrawal Symptoms
Understanding Toxins in Chapter 3 Gains Insight into Health
Sugar toxin, more lethal than any other toxin
Avoid foods high in sugar toxins
Sugar Detox Diet
Chapter 4: The First Meal of the Day Shapes Your Life
Foods You Should Never Eat on an Empty Stomach in the Morning
The Best Breakfast to Help You Lose Weight
Why Protein in the Morning Is Important
Morning habits that help you lose weight naturally
Chapter 5: Common Misconceptions About Healthy Eating
Low-carb, high-fat diet: are there any problems?
The Two Faces of Fruit
Avoid processed carbohydrates
Chapter 6: Some Tips for Eating Well
Even oatmeal can be poisonous if eaten incorrectly.
You can get protein without meat.
Two spoonfuls a day, the benefits of peanut butter!
Eat resistant starch
Part 2: The Art of Timing to Reset Your Body
Chapter 1: Let's do one intermittent fasting exercise properly.
I just changed the eating order.
What is intermittent fasting, an easy yet powerful diet?
How to Maximize the Benefits of Intermittent Fasting
Exercise intermittently, high-intensity interval training
Chapter 2: Don't give up, just change your method.
If you do this 30 minutes after eating, you will lose 3 kg in a month.
Eat snacks like this
Smart drinking habits
Use your cheat days wisely
Part 3: Diet is the beginning and end of all health.
Chapter 1: Isn't dieting only for fat people?
I just want to eat delicious food for the rest of my life and then die.
Why Stress Makes You Gain Weight
Let's start with the easy ones and take it slow
Chapter 2: Diet only as much as you need
Do short and intense workouts
Dieting is decided in the first three weeks.
Chapter 3: Misconceptions and Truths About Diet Plans
Superfoods that Fight Obesity
Is fat the main culprit in dieting?
Good carbohydrates that help you lose weight
Convenience store food is also good
Chapter 4: There are separate management methods for middle-aged people.
Why do we gain weight at night?
Let's lose weight like this
Chapter 5 To the tadpoles with protruding bellies
Thin arms and legs but a bulging belly? Skinny fat!
7 Ways to Completely Lose Belly Fat
Chapter 6 Slowly, to suit me
Is it better to walk or run?
Exercise before a meal vs. exercise after a meal
Exercises that burn body fat at a frightening rate
Shift workers should diet like this.
Outgoing Article | Small Actions Change Everything
References
Mastering sugar and carbohydrates can help you master your health.
Chapter 1: Do you know the blood sugar roller coaster?
Beware of these symptoms that occur after eating
Blood sugar spikes, the root of obesity and all diseases
How to Lower Blood Sugar Spikes
Chapter 2: Addiction is Everywhere
Carbohydrates are scarier than drugs
I quit carbs and it's so hard.
How to Deal with Carbohydrate Withdrawal Symptoms
Understanding Toxins in Chapter 3 Gains Insight into Health
Sugar toxin, more lethal than any other toxin
Avoid foods high in sugar toxins
Sugar Detox Diet
Chapter 4: The First Meal of the Day Shapes Your Life
Foods You Should Never Eat on an Empty Stomach in the Morning
The Best Breakfast to Help You Lose Weight
Why Protein in the Morning Is Important
Morning habits that help you lose weight naturally
Chapter 5: Common Misconceptions About Healthy Eating
Low-carb, high-fat diet: are there any problems?
The Two Faces of Fruit
Avoid processed carbohydrates
Chapter 6: Some Tips for Eating Well
Even oatmeal can be poisonous if eaten incorrectly.
You can get protein without meat.
Two spoonfuls a day, the benefits of peanut butter!
Eat resistant starch
Part 2: The Art of Timing to Reset Your Body
Chapter 1: Let's do one intermittent fasting exercise properly.
I just changed the eating order.
What is intermittent fasting, an easy yet powerful diet?
How to Maximize the Benefits of Intermittent Fasting
Exercise intermittently, high-intensity interval training
Chapter 2: Don't give up, just change your method.
If you do this 30 minutes after eating, you will lose 3 kg in a month.
Eat snacks like this
Smart drinking habits
Use your cheat days wisely
Part 3: Diet is the beginning and end of all health.
Chapter 1: Isn't dieting only for fat people?
I just want to eat delicious food for the rest of my life and then die.
Why Stress Makes You Gain Weight
Let's start with the easy ones and take it slow
Chapter 2: Diet only as much as you need
Do short and intense workouts
Dieting is decided in the first three weeks.
Chapter 3: Misconceptions and Truths About Diet Plans
Superfoods that Fight Obesity
Is fat the main culprit in dieting?
Good carbohydrates that help you lose weight
Convenience store food is also good
Chapter 4: There are separate management methods for middle-aged people.
Why do we gain weight at night?
Let's lose weight like this
Chapter 5 To the tadpoles with protruding bellies
Thin arms and legs but a bulging belly? Skinny fat!
7 Ways to Completely Lose Belly Fat
Chapter 6 Slowly, to suit me
Is it better to walk or run?
Exercise before a meal vs. exercise after a meal
Exercises that burn body fat at a frightening rate
Shift workers should diet like this.
Outgoing Article | Small Actions Change Everything
References
Detailed image
Into the book
When we consume too much refined carbohydrates such as white rice and sugar, our blood sugar levels spike rapidly, and our body suddenly and excessively secretes insulin to lower blood sugar levels.
In this way, blood sugar levels drop just as quickly as they rise.
When this is graphed, it looks like a sharp nail, hence the name blood sugar spike.
When insulin is secreted in excess, it causes relative hypoglycemia (reactive hypoglycemia), which leads to extreme fatigue.
This causes sleepiness and creates a vicious cycle by reducing our ability to work.
--- p.26 From “Beware of these symptoms that occur after eating”
The most important thing is to cut out refined carbohydrates and eat quality carbohydrates.
Ultimately, carbohydrates are a nutrient that we must consume, so rather than cutting out all carbohydrates, we should focus on cutting out bad carbohydrates and refined carbohydrates and eating good carbohydrates.
Therefore, instead of white bread, it is better to eat brown or black rye bread or whole wheat bread, and instead of white rice, it is better to eat brown rice, barley rice, or mixed grain rice.
Fructose-sweetened beverages containing simple sugars should be actively avoided.
Also, eating plenty of protein will help you feel full for a long time.
--- p.50 From "How to Solve Carbohydrate Withdrawal Symptoms"
While fasting for extended periods is a great diet habit, what you eat as your first meal after a fast can make a big difference.
When we sleep, our body does not produce insulin and maintains blood sugar levels at an appropriate level.
Then, when we eat food, our body actively stores energy, causing blood sugar levels to rise rapidly.
Afterwards, insulin is also secreted in excess, and the body's mechanism to maintain blood sugar levels at an appropriate level is activated.
--- pp.65~66 From “Foods you should never eat on an empty stomach in the morning”
So, let's think about eating carbohydrates last in the meal.
You can minimize your carbohydrate intake by eating fiber and protein foods first and then eating high-carbohydrate foods such as rice, bread, and noodles last.
If you are someone who always fails at dieting because of carbohydrates, you should especially stick to this meal order.
--- p.134 From “I just changed the eating order”
If you eat at 7 a.m., eat until 7 p.m. and do not eat anything with calories other than water at other times.
If you have a time to start eating, only eat within 12 hours of that time.
They said that you shouldn't eat anything just because you have a 12-hour fast.
You should eat a healthy diet, avoiding refined carbohydrates and high-fat foods.
In this way, blood sugar levels drop just as quickly as they rise.
When this is graphed, it looks like a sharp nail, hence the name blood sugar spike.
When insulin is secreted in excess, it causes relative hypoglycemia (reactive hypoglycemia), which leads to extreme fatigue.
This causes sleepiness and creates a vicious cycle by reducing our ability to work.
--- p.26 From “Beware of these symptoms that occur after eating”
The most important thing is to cut out refined carbohydrates and eat quality carbohydrates.
Ultimately, carbohydrates are a nutrient that we must consume, so rather than cutting out all carbohydrates, we should focus on cutting out bad carbohydrates and refined carbohydrates and eating good carbohydrates.
Therefore, instead of white bread, it is better to eat brown or black rye bread or whole wheat bread, and instead of white rice, it is better to eat brown rice, barley rice, or mixed grain rice.
Fructose-sweetened beverages containing simple sugars should be actively avoided.
Also, eating plenty of protein will help you feel full for a long time.
--- p.50 From "How to Solve Carbohydrate Withdrawal Symptoms"
While fasting for extended periods is a great diet habit, what you eat as your first meal after a fast can make a big difference.
When we sleep, our body does not produce insulin and maintains blood sugar levels at an appropriate level.
Then, when we eat food, our body actively stores energy, causing blood sugar levels to rise rapidly.
Afterwards, insulin is also secreted in excess, and the body's mechanism to maintain blood sugar levels at an appropriate level is activated.
--- pp.65~66 From “Foods you should never eat on an empty stomach in the morning”
So, let's think about eating carbohydrates last in the meal.
You can minimize your carbohydrate intake by eating fiber and protein foods first and then eating high-carbohydrate foods such as rice, bread, and noodles last.
If you are someone who always fails at dieting because of carbohydrates, you should especially stick to this meal order.
--- p.134 From “I just changed the eating order”
If you eat at 7 a.m., eat until 7 p.m. and do not eat anything with calories other than water at other times.
If you have a time to start eating, only eat within 12 hours of that time.
They said that you shouldn't eat anything just because you have a 12-hour fast.
You should eat a healthy diet, avoiding refined carbohydrates and high-fat foods.
--- p.188 From “Let’s start with the easy things and take it slow”
Publisher's Review
25 years of experience treating obesity, we've gathered the essential information to reduce toxins and improve health!
The ultimate health roadmap for a light and refreshed body
If stress is draining your energy, if you're feeling older and your body isn't what it used to be, if you want to stay slim and healthy but have no idea where to start, this book is just what you need.
『Total Reset: Control Blood Sugar, Control Obesity, and Control Aging』 is the health secret book of Director Jinbok Lee, a true obesity expert who has never given up on obesity treatment since becoming a doctor.
This book points out how failure to manage blood sugar leads to diabetes and obesity, and persuasively connects ways to break the vicious cycle and return to a healthy body.
The path to a virtuous cycle of health is shown step by step in each section's theme: 'Sugar, Timing, and Diet.'
This book clearly explains what changes occur in our bodies when we incorporate diet, which is usually consumed as a cosmetic, into our daily lives, and what we should focus on to age slowly, as well as the principles of easy diet management and maintenance and exercise techniques.
Why is extreme anorexia a warning sign?
Understanding sugars and carbohydrates will help you understand your health.
The root of all diseases mentioned in this book is ‘refined carbohydrates.’
Eating refined carbohydrates causes blood sugar levels to spike and drop rapidly, leading to severe hunger pangs.
Many people think, 'It'll be okay after a nap,' but if blood sugar levels suddenly rise, the pancreas, which is the organ that secretes insulin, is overworked, and if this happens repeatedly over the long term, it increases the risk of diabetes, obesity, and cardiovascular disease.
This is why you should not just ignore severe anorexia.
Refined carbohydrates like white rice, snacks, and sweets are usually blamed as the main culprits for blood sugar spikes, but the author says that health foods consumed for health purposes can also cause blood sugar spikes.
For example, popular diet foods such as fruit juice, ABC juice, and ground oatmeal can actually cause obesity.
Accordingly, the author suggests consuming complex carbohydrates rather than refined carbohydrates, steamed or boiled foods rather than fried or baked foods, and chewed foods rather than drinks.
Above all, you need to eat your first meal of the day after a long fasting period to manage your blood sugar until dinner.
A diet that maintains blood sugar levels at a moderate level is the foundation of a long and healthy life.
Change the 'method', not the 'method'
One small habit can help you lose weight and stay healthy at the same time.
Part 1 of this book provides a healthy way to eat to control blood sugar levels, Part 2 covers the proper method of intermittent fasting and effective exercise methods, which have attracted the attention of many dieters, and Part 3 suggests a sustainable diet method for all ages, from middle-aged men and postmenopausal women to those with skinny obesity.
This book contains only essential information that anyone can put into practice in their daily lives, based on the author's extensive experience in obesity treatment, his own diet experience, and the latest medical research information.
The author tells modern people that “obesity is at the center of all diseases.”
Industrialization has led to a decrease in exercise and sleep, and a surge in easily consumed refined carbohydrates.
Due to the contradiction of abundance, our body's metabolism is disrupted, and various diseases such as high blood pressure and depression are deeply related to obesity.
The author says that the key to reversing this vicious cycle of health is simply a small resolution.
If you start by developing simple habits that you can implement in your daily life, such as paying attention to the order of your meals and taking a 20-minute walk after each meal, these habits will become a powerful force that resets your damaged health.
I recommend this book to those who want to start the morning feeling refreshed, with a light body and mind, and without the fat.
The ultimate health roadmap for a light and refreshed body
If stress is draining your energy, if you're feeling older and your body isn't what it used to be, if you want to stay slim and healthy but have no idea where to start, this book is just what you need.
『Total Reset: Control Blood Sugar, Control Obesity, and Control Aging』 is the health secret book of Director Jinbok Lee, a true obesity expert who has never given up on obesity treatment since becoming a doctor.
This book points out how failure to manage blood sugar leads to diabetes and obesity, and persuasively connects ways to break the vicious cycle and return to a healthy body.
The path to a virtuous cycle of health is shown step by step in each section's theme: 'Sugar, Timing, and Diet.'
This book clearly explains what changes occur in our bodies when we incorporate diet, which is usually consumed as a cosmetic, into our daily lives, and what we should focus on to age slowly, as well as the principles of easy diet management and maintenance and exercise techniques.
Why is extreme anorexia a warning sign?
Understanding sugars and carbohydrates will help you understand your health.
The root of all diseases mentioned in this book is ‘refined carbohydrates.’
Eating refined carbohydrates causes blood sugar levels to spike and drop rapidly, leading to severe hunger pangs.
Many people think, 'It'll be okay after a nap,' but if blood sugar levels suddenly rise, the pancreas, which is the organ that secretes insulin, is overworked, and if this happens repeatedly over the long term, it increases the risk of diabetes, obesity, and cardiovascular disease.
This is why you should not just ignore severe anorexia.
Refined carbohydrates like white rice, snacks, and sweets are usually blamed as the main culprits for blood sugar spikes, but the author says that health foods consumed for health purposes can also cause blood sugar spikes.
For example, popular diet foods such as fruit juice, ABC juice, and ground oatmeal can actually cause obesity.
Accordingly, the author suggests consuming complex carbohydrates rather than refined carbohydrates, steamed or boiled foods rather than fried or baked foods, and chewed foods rather than drinks.
Above all, you need to eat your first meal of the day after a long fasting period to manage your blood sugar until dinner.
A diet that maintains blood sugar levels at a moderate level is the foundation of a long and healthy life.
Change the 'method', not the 'method'
One small habit can help you lose weight and stay healthy at the same time.
Part 1 of this book provides a healthy way to eat to control blood sugar levels, Part 2 covers the proper method of intermittent fasting and effective exercise methods, which have attracted the attention of many dieters, and Part 3 suggests a sustainable diet method for all ages, from middle-aged men and postmenopausal women to those with skinny obesity.
This book contains only essential information that anyone can put into practice in their daily lives, based on the author's extensive experience in obesity treatment, his own diet experience, and the latest medical research information.
The author tells modern people that “obesity is at the center of all diseases.”
Industrialization has led to a decrease in exercise and sleep, and a surge in easily consumed refined carbohydrates.
Due to the contradiction of abundance, our body's metabolism is disrupted, and various diseases such as high blood pressure and depression are deeply related to obesity.
The author says that the key to reversing this vicious cycle of health is simply a small resolution.
If you start by developing simple habits that you can implement in your daily life, such as paying attention to the order of your meals and taking a 20-minute walk after each meal, these habits will become a powerful force that resets your damaged health.
I recommend this book to those who want to start the morning feeling refreshed, with a light body and mind, and without the fat.
GOODS SPECIFICS
- Date of issue: April 17, 2024
- Page count, weight, size: 300 pages | 462g | 142*210*20mm
- ISBN13: 9791171175222
- ISBN10: 1171175221
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