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Summary
Summary
A Publishers Weekly Best Book of the Year
From an obesity and neuroscience researcher with a knack for engaging, humorous storytelling, The Hungry Brain uses cutting-edge science to answer the questions: why do we overeat, and what can we do about it?
No one wants to overeat. And certainly no one wants to overeat for years, become overweight, and end up with a high risk of diabetes or heart disease--yet two thirds of Americans do precisely that. Even though we know better, we often eat too much. Why does our behavior betray our own intentions to be lean and healthy? The problem, argues obesity and neuroscience researcher Stephan J. Guyenet, is not necessarily a lack of willpower or an incorrect understanding of what to eat. Rather, our appetites and food choices are led astray by ancient, instinctive brain circuits that play by the rules of a survival game that no longer exists. And these circuits don't care about how you look in a bathing suit next summer.
To make the case, The Hungry Brain takes readers on an eye-opening journey through cutting-edge neuroscience that has never before been available to a general audience. The Hungry Brain delivers profound insights into why the brain undermines our weight goals and transforms these insights into practical guidelines for eating well and staying slim. Along the way, it explores how the human brain works, revealing how this mysterious organ makes us who we are.
Author Notes
Stephan J. Guyenet, Ph.D. is an obesity researcher and health writer whose work ties together neuroscience, physiology, evolutionary biology, and nutrition to offer explanations and solutions for our global weight problem. He received a B.S. in biochemistry at the University of Virginia and a Ph.D. in neurobiology at the University of Washington. He is the author of the popular health website, Whole Health Source, and is a frequent speaker on topics of obesity, metabolism, and nutrition.
Reviews (4)
Publisher's Weekly Review
Health writer and obesity researcher Guyenet has written a remarkable book that approaches health and weight management not through diet or fitness, per se, but by understanding and combating the urge to overeat. Guyenet wields his degrees in biochemistry and neuroscience as he acts as the reader's guide through a wilderness of raw data; he explains how the brain works, discusses important research, and develops strategies from this information. In 11 chapters organized in a loose, almost anecdotal manner, Guyenet first covers the basics of caloric intake and digestion before examining the chemical reactions behind the pleasure- and calorie-seeking brain and factors in the U.S. diet (such as "food reward" and convenience) that contribute to overeating. Guyenet also discusses the science behind satiety and hunger, complete with various-lovely-illustrations of brains. The final chapter is crucial, since it synthesizes all the information into a practicum on how to overcome the hungry brain's tendency to overeat; Guyenet provides six clear instructions. This fun, insightful, and important text will appeal to both science lovers and fitness fanatics. Agent: Howard Yoon, Ross Yoon Agency. (Feb.) © Copyright PWxyz, LLC. All rights reserved.
Booklist Review
Why are so many more Americans obese today than a century ago, even though their genes are the same? Blame nurture an environment that makes it too easy to eat and sit too much and sleep and exercise too little, says neurobiologist Guyenet. As he notes, The amount of money and effort put into convincing us to eat far outweighs that put into preventing overeating and its consequences. (He uses good statistics, though they're from 2012.) Unfortunately, humans have had less than a century to adapt to industrialized agriculture after more than 2.5 million years as hunter-gatherers. It's a recipe for weight gain. After explaining the societal reasons people have grown fat, Guyenet tries to provide a prescription of sound though not groundbreaking advice on outsmarting the hungry brain: exercise, get rid of tempting foods like chips and cookies, make sleep a priority, and replace stress eating with healthier activities like calling a friend, taking a bath, or jogging. It's a solid effort, but don't expect a hidden secret or bombshell.--Springen, Karen Copyright 2017 Booklist
New York Review of Books Review
I'VE never understood why January is diet season. Don't people realize they still have many months during which they can layer their layers? Every diet book should come out on May 1. That's when you realize you have less than two months before someone, somewhere, is going to force you to go to the beach. But O.K., fine, "new year, new you" and all that. Let's get a jump-start on the panic, shall we? I'm a sucker for customizing, so the idea of a bespoke diet program geared to one's personality is appealing. Jen Widerstrom is a trainer on "The Biggest Loser," and her DIET RIGHT FOR YOUR PERSONALITY TYPE: The Revolutionary 4-Week Weight Loss Plan That Works for You (Harmony, $26) describes five basic human prototypes - the Organized Doer, the Swinger, the Rebel, the Everyday Hero and the strong-minded Never-Ever - and creates a plan not of different foods but of different dieting and exercise habits to adopt. Establishing your personality means taking a lengthy quiz . This is an exercise (probably the only exercise) I enjoy. I thought my own Rebel designation - a person who skips meals, then devours, Pac-Man like, everything in her path - was spot on. The suggestions for Rebels seem sensible: Prep food the day before, consciously think about portions and keep gym clothes in the car at all times (because Rebels aren't fans of routine, and we never know when the mood to work out may strike). Each personality description gets a little convoluted, but suffice it to say that this is at least an interesting way to approach losing weight. Of course, maybe I just liked it because, as the world's most conventional person, I enjoy being considered a rebel at anything. I kept picturing myself as Brando in "The Wild One" : "What are you rebelling against?" "Celery." David Zinczenko's THE ZERO SUGAR DIET: The 14-Day Plan to Flatten Your Belly, Crush Cravings, and Help Keep You Lean for Life (Ballantine, $28) targets an easily identifiable enemy, comparing excess sugar in our diet to a deadly virus. As Zinczenko, the editorial director of Men's Fitness, explains (along with his co-author, Stephen Perrine): "Thanks in part to the lobbying of the food industry, sugar consumption rose by 25 percent between 1970 and 2000, in almost exact parallel with the increase in high fructose corn syrup production and obesity." Sugar causes us to gain weight in two ways. Since it can't hang out in the bloodstream, it heads with drone-like precision to our hips and thighs (that is, it gets stored as fat). It also has a rebound effect that causes us to be hungry. Drinking just one can of Coke a day means you're consuming an additional 31 pounds of sugar a year. Well, that got my attention. "The Zero Sugar Diet" is really about cutting out all added sugar, and even then, you need to add fiber and protein to create satiety and slow the absorption of carbohydrates. This will lessen those hills and valleys of energy throughout the day and create more of a steady thrum. Sometimes I enjoy a good scare. Reading THE CHEESE TRAP: How Breaking a Surprising Addiction Will Help You Lose Weight, Gain Energy and Get Healthy (Grand Central Life & Style, $27) is like going to a horror movie, only instead of the killer being Chucky, it's cheese. (O how I slay myself.) Neal D. Barnard even tosses out a line in the intro that would be perfect for the trailer of the movie: "You love cheese. But I'm sorry to tell you, it does not love you back." Cue ominous cello music. While cheese may be, as the legendary editor Clifton Fadiman called it, "milk's leap toward immortality," here it is death on a plate. Barnard, the founder of the Physicians Committee for Responsible Medicine, is an animal-rights activist and proponent of a vegan diet who has courted controversy before. and I'm in no position to judge the veracity of all his claims. But he cites studies that associate cheese with everything from America's expanding waistline to migraines and joint pain. The problem is not just the high fat content. Cheese proteins contain casomorphins, chemical compounds that attach to the same opiate receptors in the brain as heroin or morphine. Additionally, the milk we buy was meant to nourish baby cows or goats or sheep; it is filled with growth hormones and estrogens we don't want or need. Barnard does his best to make cheese not only terrifying (comparing its dangers to eating poisonous puffer fish) but gross: At one point he cites a performance artist who sat in a gallery and offered patrons three types of cheese made out of donated breast milk. Maybe you don't find that disgusting, in which case you probably like performance art. By the end of the book I was sufficiently freaked out to go and buy something calling itself paleo mozzarella-style cheese. It is vegan, and it tastes like tapioca flavored with coconut. Not bad! But you know what it doesn't taste like? Cheese. The idea behind Rebecca Scritchfield's body kindness: Transform Your Health From the Inside Out - and Never Say Diet Again (Workman, paper, $14.95) is simple and true: For a vast majority of us, big dietary changes don't work, particularly if approached with kamikaze enthusiasm. Incremental change is the way to go. Scritchfield, a nutritionist, proposes ignoring the numbers on the scale and focusing instead on health. If you do this, and stop approaching food as a form of reward and punishment, you'll eat less emotionally and more rationally; you'll be able to "order dessert when you really want it" and not apologize. There is a lot of journaling here, a lot of fighting the "thought bully." There is some controversy too. Scritchfield believes "you can be fit and fat" - that it's inactivity, not obesity, that is linked to mortality and heart disease. Of course, when was the last time you saw a 90-yearold sumo wrestler? THE HUNGRY BRAIN: Outsmarting the Instincts That Make Us Overeat (Flatiron, $27.99, to be published this spring) is really no more a diet book than "Anna Karenina" is a romance novel, but for those interested in the complex science of overeating, it is essential. The neurobiologist Stephan J. Guyenet argues that we need to understand our brain circuitry in order to stop ourselves from overeating, and he chronicles years of research on the role of the hormonal regulators of appetite and the way they work on certain neural pathways in our brains. For example, the hormone leptin codes for satiety, and if you have no leptin in your body you can't stop eating. So why did a drug to provide people with leptin never make it to market? It turns out (probably) that while low leptin levels create a starvation response that promotes weight gain, high levels of leptin don't promote weight loss. So much for that magic pill. We still have a great deal to learn about the role inflammation plays in obesity, and this is currently a hot topic of research, but we're not there yet. In the meantime Guyenet offers suggestions for "tricking" the brain into eating less, which include things we already know but tend not to practice: making sure "high reward" foods (translation: everything I like) are not readily available; and eating simple, high-satiety foods like our preindustrial brethren. Because guess what? If you live in "primitive" societies that have been studied like Kitava, an island off the coast of New Guinea, and eat like the natives, you can live to old age without high blood pressure or obesity or diabetes. Of course, New Guinea has tarantulas, burrowing snakes and the world's only poisonous birds, so maybe it all evens out. I will be haunted by Guyenet's description of parabiosis, a surgical technique. Basically you sew together an obese mouse that is missing leptin with a slim mouse, surgically attaching their circulatory systems. In doing so, the fat mouse will get skinny. Dieting be damned. Perhaps someone could attach me to Gigi Hadid for a couple of weeks. Gigi, sweetheart, you have my number. Text me. ? Judith newman is working on a book called "To Siri With Love," about children, autism and the kindness of machines.
Choice Review
Medical and allied health professionals have been sounding an alarm since the late 1990s for what is widely known today as the "obesity epidemic." In lay terms, the clearly written and illustrated The Hungry Brain introduces a robust body of evidence implicating the brain in overeating and obesity. Author Guyenet, an obesity researcher and health writer, distinguishes between the influential "nonconscious brain," which evolved over millennia of food scarcity, and the "conscious, rational brain," which is capable of understanding what constitutes a healthy diet and the harm caused by overeating. Scientific research posits an "evolutionary mismatch," which can occur when environmental conditions undergo dramatic change. In this case, environmental factors increasingly favored a diverse and abundant food supply, but adaptations to the nonconscious brain continue to lag far behind. The Hungry Brain is an important book, especially in terms of the tips it offers for "outsmarting" the nonconscious brain. Guyenet offers the reader insightful knowledge. Summing Up: Recommended. All readers. --Jane D. Saxton, Bastyr University
Table of Contents
| Introduction | p. 1 |
| 1 The Fattest Man on the Island | p. 7 |
| 2 The Selection Problem | p. 23 |
| 3 The Chemistry of Seduction | p. 41 |
| 4 The United States of Food Reward | p. 69 |
| 5 The Economics of Eating | p. 87 |
| 6 The Satiety Factor | p. 113 |
| 7 The Hunger Neuron | p. 145 |
| 8 Rhythms | p. 177 |
| 9 Life in the Fast Lane | p. 197 |
| 10 The Human Computer | p. 215 |
| 11 Outsmarting the Hungry Brain | p. 223 |
| Acknowledgments | p. 239 |
| Notes | p. 241 |
| Index | p. 279 |