Thinner this year: a younger next year book

Chapter 1. The Third Act

The Promise: Plan A

The Promise: Plan B

Key Point: Eat Less!

"Up the Revolution!"

Younger Next Year

Finding Jen

"How Come I'm Fat?"

"Who Are You People?"

Does This Really Matter?

The War Zone

A Program for You

Chapter 2. The Mountain of Slop and Despair

Welcome to the Tar Pit

Back to You and Your Third Act

The Old Woman of Bogota

The Upside

The Context of Your Effort

The Mountain of Slop and Despair

Chapter 3. Where I'm Coming From and Where You're Going

Why I'm So Passionate

Who Are You?

Why Exercise Is the Key Component for Weight Loss: The 101 Version

What's Food Got to Do with It?

Good Eating with Exercise

Junk Food Is Addictive

Setting a Realistic Weight Goal

Where Does All the Energy Go?

It's Worth It!

Chapter 4. Going Deep

Chapter 5. The Good Stuff: What Happens Inside When You Eat the Right "Mix"

How We Use Carbs and Fat

Carbohydrates

Fats

The Metabolism of Fats

Energy Storage

Protein

Chapter 6. A Day in the Life: Bash Bish Falls

What We Ate

Back to the Mighty Spin

Black Ice

Two More Meals

Chapter 7. The Bad Stuff: What Happens When You Eat Junk

The Big Bad Five

The Consequences of All Bad All the Time

Concept 1: "Runaway Fats," Sugar, and Insulin Resistance

Concept 2: Fats and Heart Disease

Inflammation: The Common Thread

Diets and Other Fads

Final Thoughts

Chapter 8. A Day in the Life: A New Relationship with Vegetables

A Quick Row on Twin Lakes

A New Relationship with Vegetables

Dinner: What to Do with a Kid's Birthday Party

Chapter 9. The Thinner This Year Eating Plan

Eat Significantly Fewer Calories

Eliminate Dead Food

Keep Your System Going with Steady Fuel

Make Vegetables and Fruit Account for 50 Percent by Volume of Your Diet

Make the Other 50 Percent Count

Don't Drink Your Calories

A Long List of Great Things to Eat

Two Weeks and Fourteen Good Meals

Chapter 10. What Do You Say We Drop a Couple of Pounds?

The Conceptual Framework: Small Changes Over Time

How We Got Fat

Know Yourself: Set Rational Goals

The 7 Percent Solution

Caveat

Now What?

Eating: Gradual Changes in the Early Weeks

Sink the Carriers!

The Bad Carbs Fallacy

Stupid Eating Tricks

Make Up Your Mind

Chapter 11. Nutrients: They Make the Body Work

The Myth of Perfect Foods

Nutrients and Metabolism

Nutrients as "Structure"

What Key Nutrients Do

Supplements: A Few Good Ones and a Lot of Expensive Junk!

Supplements with Special Consideration

The Balanced Diet of Good Food

Chapter 12. A Day in the Life: In the Land of Dreamy Dreams

The Rapture of the Creep

In the Land of Dreamy Dreams

Doubling Down

Two More Meals

Chapter 13. Exercise: The Magic Bullet

Exercise Changes Your Fundamental Physiology for a Much Better You

Exercise Is Key for Weight Loss-and a Thinner, Healthier You

Chapter 14. A Day in the Life: Intervals, "Periodization," and Kedges

Interval Day 2: A Walk in the Snow

Interval Day 3: Playing with Girls

Chapter 15. Sports Nutrition

Are You Slow-Twitch or Fast-Twitch?

The Metabolic Pathways

The Lactate or Anaerobic Threshold

Metabolic Realities

When and What to Do with Fuel

Do You Chow Down After a Workout?

Hydration Is Key

Exercise and Free Radicals

Other Nutrients Important to Exercise

Chapter 16. Aerobic Exercise: The Secret of the Good Life

Putting Exercise into Practice: Meet Bill Fabrocini and Riggs Klika

Why Aerobics?

A Teeny Bit Boring

Recovery Rate

Chapter 17. The How-To of Aerobic Exercise

Two Views of Aerobics

Long and Slow: The Details

The Workout

The Mythical "Fat-Burning Zone"

Mix It Up and Enjoy It

The Endurance Zone

The Rich Hours

Going Hard for Fitness

The "Hockey Stick": Moving the Lactate or Anaerobic Threshold

Intervals

Two Great Rules of Interval Training

A Formal Interval Regimen

Four Interval Days

Fast-Twitch and Slow-Twitch: Alive in the Hills

Chapter 18. Muscle as the Grand Negotiator of Body Signals

Muscles Send Signals

The Tide of Aging

Muscle Gulps Up Sugar

Muscle Over Insulin

Healthy Muscle Burns More Fat

Healthy Muscle Is Anti-Inflammatory

The Biggest Payoff of All

Just a Little More Good News

Chapter 19. The Astonishing Importance of Strength Training

A Personal Note

Quality of Life

We Live in Glass Boxes

Chapter 20. Train Movements, Not Muscles: Whole-Body Movement and the Three Little Pigs

The New Model

Life and Movement in Three Dimensions

Signaling in Three Dimensions

A Special Blessing for Those Who Rot!

Balance

Boomers and the Shrinking Margin for Error in Movement

The Three Little Pigs and the Importance of Posture

Geologic Forces

Built Like a Brick House

What Is Good Posture?

Stability

Things Going Wrong

Critical Lesson: Do Not Bend, Lift, and Twist with Your Back

Last One: Heads-Up!

Don't Slouch!

A Word to Athletes: Good Posture Is Stronger

Chapter 21. The Warm-Up, or "Preparation for Movement"

No Special Toys Required

One Size Does Not Fit All

The Warm-Up: A Quick Intro

General Rules

On Your Back

On Your Stomach

Side Lie

On All Fours

Half-Kneeling

Standing

Chapter 22. A Day in the Life: A Cold Day in Hell

Warm-Up

Lunges Count

The Day Five Miracle

What We Ate

Chapter 23. The Twenty-Five Sacred Exercises

Why Range of Motion Matters

General Rules for All Exercises

Don't Make Yourself Nuts

A Word About Intensity and Difficulty

Don't Try to Do All of These from the Get-Go

The Twenty-Five Sacred Exercises

The Weight Loss Side of Strength Training

The Rhythm of These Sessions

What About Static Stretching?

Chapter 24. The Third Element in the Third Act: General Grant, Scott Fitzgerald, and the Need to "Care, Connect, and Commit"

The Limbic Brain

Orienting Idea: Relationships Trump Jobs

Walter, the Homicide Cop

Wetting the Felt… Being You

You're Not on Vacation

Living More Than One Life

The Other Side of Your Brain

Get Over

Yourself, At Least Your False Self' Take Control

The Gifts of Women

Get

Your Lines Out Early

Keeping Your Lines Out All Your Life

Ranie and the

Great Kedge

Full House

The Old Girl on 57th Street with the Four-Footed

Cane

The Recap: The Three-Legged Stool

Chapter 25. A Day in the Life: Victory Lap

Appendix A. Jen's Rules

Appendix B. Other Stuff

Index