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Health & Nutrition
Eat More, Live Well summary
Listen to the Intro
04:02
EAT MORE, LIVE WELL SUMMARY
Megan Rossi
Enjoy Your Favourite Food and Boost Your Gut Health with The Diversity Diet
4.4 (230 ratings)
18 mins
Start your free trial
BRIEF SUMMARY
Eat More, Live Well by Megan Rossi is a comprehensive guide to improving gut
health through diet. It explains the importance of a diverse and balanced diet
and provides practical tips for incorporating more gut-friendly foods into our
daily lives.
Topics
Healthy LivingThe BodyDiet
Table of Contents
* Eat More, Live Well Summary of 4 key ideas
* What is Eat More, Live Well about?
* Eat More, Live Well Review
* Who should read Eat More, Live Well?
* About the Author
* Book summaries like Eat More, Live Well
* People also liked these summaries
* Eat More, Live Well FAQs
EAT MORE, LIVE WELL
SUMMARY OF 4 KEY IDEAS
Audio & text in the Blinkist app
Key idea 1 of 4
WHAT’S IN IT FOR ME? DISCOVER A WORLD OF FLAVOR ON THE ROAD TO BETTER HEALTH,
WITH PLANT-BASED EATING.
It seems like everyone is on a health journey nowadays, and the proliferation of
diets – from paleo and keto to gluten-free and vegan – is on everyone’s menu.
Yet, it’s also true that global populations are getting heavier, and developing
comorbidities like diabetes or high blood pressure at younger ages. In some
places, life expectancy is actually shrinking despite modern medicine’s wealth
of treatments and interventions. It’s quite a paradox.
That’s what makes recent research into the gut microbiome and health so
promising. Human digestion is a lot more than chewing and swallowing – and
relies on a whole host of microorganisms such as bacteria and yeasts to extract
nutrients from the foods we eat.
Modern agriculture and industrial food production have stripped many of these
natural digestion-helpers out of our food and the cost to health is
considerable. Given how much sugar and salt are added to processed food and how
much fiber is stripped out, many modern guts just can’t deliver the host of
vitamins, minerals, and micronutrients necessary for optimum human health.
Sadly, even calorie- or food-restriction diets, like keto, vegan, or vegetarian,
don’t necessarily encourage good health either. With an over-reliance on
processed soy alternatives, even those who are trying to eat with more awareness
can find themselves increasingly sluggish, continuing to gain weight, or
suffering other nutrition-related symptoms like acne-prone skin or poor sleep.
The answer? Diversity! Humans have evolved to enjoy an incredible variety of
foods and to enjoy their taste, smell, texture, and color along the way. Even
more, we’ve coevolved with trillions of microorganisms in our guts to help us
get everything we need from the fruits, vegetables, nuts, seeds, dairy, meats,
and fish we consume. But they need whole, minimally processed foods to thrive.
And if the mention of meat or dairy in a plant-based plan surprises you, it
shouldn’t. Because plant-based eating isn’t about restricting the foods you
already consume – it's about adding a host of new plant-based foods that boost
health, energy levels, and well-being. Instead of focusing on calories or
macros, the plant-based approach focuses on the gut microbiome and the variety
of foods it needs for healthy functioning. These include more herbs and spices,
too, so it doesn’t mean skimping on flavor.
This approach is vital because more and more scientific research has confirmed
that the gut microbiome influences more than just digestion. It regulates mood,
hormone levels, and blood sugar. It helps promote healthy sleep and blood
pressure while reducing heart disease and bad cholesterol. In short, a healthy
gut means a healthy human and few plans address this fact.
So if you’re looking for greater health with fewer restrictions in a diet that’s
good for you and for the planet, ditch your calorie counter because this Blink
is for you.
PLANT-BASED EATING ISN’T WHAT YOU THINK
The popularity of vegetarian and vegan diets in recent decades has led to a host
of plant-based options for anyone wanting to eat less meat. But it has also
narrowed the popular view of what plant-based eating really is. For many, it
means swapping that burger or chicken nugget for a soy alternative, but from
both a personal and ecological perspective, this isn’t a significantly better
choice.
That’s because both the fast-food burger and soy alternative are highly
processed, industrial foods. While they might contain macronutrients, like
protein or fats, the heavy processing of ingredients between the farm the
table has stripped away much of the additional nutritional value of the food.
These foods are tasty, with added sugars and salts to heighten the flavor. But
the human digestive system hasn’t evolved to handle the overload of simple
carbohydrates, saturated fats, and sodium they deliver.
Over time, our taste buds become accustomed to all that sugar and salt, too, and
stop sensing the more subtle flavors present in whole foods. We want to consume
more and more for the big chemical hit brought on by the sugar and fat content –
and the cycle strengthens.
All along, our gut microbiomes are reacting. The organisms that favor sugar and
salt thrive, while others that help regulate mood or hormones or reduce blood
sugar, languish without adequate nutrition. The result is poor health, weight
gain, and a loss of energy and vitality. The effect of processed foods limiting
the diversity and health of the gut microbiome is well-established, but what has
been less clear, until now, is how to reverse this cycle.
That’s why this plant-based plan is quite different. It focuses simply on
increasing the quantity and diversity of whole, plant-based foods you consume.
This includes everything from whole grains like oats, wheat, and barley to herbs
and spices like basil and oregano. It includes those power-packed protein
sources like chickpeas, lentils, beans, and yes, even soy – but in fresh or
fermented forms instead of industrially-produced meat substitutes.
Of course, fruits and vegetables are also on the menu, and this plant-based plan
encourages you to try them all. But believe it or not, that ugly apple from the
farmers market or humble backyard tomato likely packs a bigger nutritional punch
for you and your gut microbiome than the plastic-wrapped ones from the
supermarket. That’s because local, organic produce has had more time to absorb
nutrients from the soil and still carries the microbes from the healthy soil for
your health.
Similarly, locally-produced nuts, seeds, herbs, and legumes are also rich
sources of both macro- and micronutrients and offer a diversity of
microorganisms that can transform your gut health. That’s why the only actual
rule of plant-based eating is that diversity matters, with the added caveat that
minimally-processed plant foods pack more than just nutritional benefits, but
can actually be the source of gut-healthy microbes that transform the way you
feel.
THE FIBER FACTOR
So a healthy gut microbiome helps humans thrive in a myriad of ways, and a
healthy gut microbiome flourishes on a diverse diet of plant-based foods. But
that’s not the only reason that focusing on more diversity and quantity of
plant-based food makes a difference. It’s time to factor in fiber.
Your gut relies on plant-based fiber to help with digestion – everything from
moving things along your meters of small intestines to facilitating absorption
of vitamins and minerals. Not only that, many gut microbes digest the fiber you
can’t, extracting nutrients from it and passing along those nutrients on to you.
When they thrive, you do too.
Read more
THE MAGIC OF DIVERSITY
To begin enjoying the benefits of a plant-based diet, simply consider how many
servings of plant-based foods you currently consume during any given week. This
doesn’t include highly processed ones like french fries or fruit juice, but
servings of whole fruit, vegetables, whole grains, nuts, seeds, and beans. You
don’t have to track yourself strictly, either, just get a rough idea of how many
unique servings of plant nutrition you eat right now.
What’s a serving? For leafy greens, a serving is about a cup or two big
handfuls. With raw or cooked veggies a serving is the same, about a cup. Berries
or fruit are similar, about a handful as well. But for nuts or seeds, which are
much more calorie dense, only about half a palm-full, or a couple of
tablespoons, is a whole serving.
Read more
PREPARATION IS KEY
One of the most common reasons people give for not incorporating more
home-cooked whole foods, fruits, and veggies into their diet is taste. The food
that gets unwrapped from the drive-thru bag, by contrast, tastes so very good.
We crave it again and again. But what most don’t understand is that the
fast-food indulgence is actually driving the craving for more and some can’t
break the addiction.
So don’t think about eliminating anything, including fast food, from your diet
right now. That thinking can lead to very unhealthy habits like binge eating.
Instead, focus on discovering new ways to prepare vegetables, fruits, nuts,
whole grains, and seeds that you really enjoy eating.
Read more
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KEY IDEAS IN EAT MORE, LIVE WELL
* INTRODUCTION
* 1
PLANT-BASED EATING ISN’T WHAT YOU THINK
* 2
THE FIBER FACTOR
* 3
THE MAGIC OF DIVERSITY
* 4
PREPARATION IS KEY
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WHAT IS EAT MORE, LIVE WELL ABOUT?
Eat More, Live Well (2021) offers a fresh take on the diet and health
connection, building on the importance of a diverse and thriving gut microbiome
for health, well-being, and longevity.
EAT MORE, LIVE WELL REVIEW
Eat More, Live Well (2021) by Megan Rossi is a book that explores the connection
between our diet and our overall wellbeing. Here are three reasons why this book
is definitely worth reading:
* With its evidence-based approach, the book provides readers with practical
tips and advice to improve their eating habits and optimize their health.
* By analyzing the latest scientific research and sharing real-life stories and
case studies, it gives readers a deeper understanding of the complex
relationship between nutrition and wellness.
* By debunking common myths and emphasizing the importance of a balanced and
varied diet, the book challenges conventional wisdom and encourages readers
to think critically about their food choices.
WHO SHOULD READ EAT MORE, LIVE WELL?
* Frustrated calorie counters looking for a tastier way to health
* Scientific minds curious about the relationship between gut microbes and
well-being
* Anyone looking for a more sustainable way to lose weight, increase energy,
and live with more abundant health
Buy on Amazon
ABOUT THE AUTHOR
Dr. Megan Rossi is a research fellow at King’s College London as well as an
internationally renowned author, dietician, and nutrition expert. She founded
and directs the Gut Health Clinic in London. Her books Eat More, Live Well and
Eat Yourself Healthy are both Sunday Times best sellers.
CATEGORIES WITH EAT MORE, LIVE WELL
Health & Nutrition
BOOK SUMMARIES LIKE EAT MORE, LIVE WELL
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