Learn to Eat: Feel Great and Reach Your Goals

A practical, research-referenced eating plan for lowering everyday inflammation, with meal ideas and recipes to make it simple.

Learn to Eat is a 127-page guide by Didrik Sopler, Ph.D., L.Ac., based on more than 40 years of working with patients. It explains, in plain language, how the food you eat every day affects chronic low-grade inflammation and insulin sensitivity, and what you can change starting with your next meal.

The book starts with the basics: why acute inflammation helps you heal, and why ongoing low-grade inflammation is linked in research to joint and tendon problems, bone loss, heart disease, dementia and low mood. It then shows which foods tend to push inflammation up, how to tell whether you may have insulin resistance, and how to adjust the glycemic load of a meal.

From there it gets practical. You get a 4-week plan with a list of what to avoid, what to do after the first 4 weeks, a high-fiber "Super Bread" recipe, breakfast, lunch and dinner suggestions, vegetarian recipes and example weekly schedules. There is a section on weight loss that explains why the approach works, along with notes on intermittent fasting, plant-based eating, short interval training, and eating for exercise performance and recovery.

A simple self-evaluation at the start (cravings, hunger, energy, sleep, stiffness, pain) lets you track how you feel after 2 and 4 weeks. More than 100 scientific references are included for readers who want to look deeper.

This is not a fad diet. It's a way of eating you can keep doing.

Instant PDF download. Read it on your phone, tablet or computer, or print it.

What's inside

• Inflammation: the good and the bad
• The risks of chronic low-grade inflammation (tendinopathy, bone loss, cardiovascular disease, dementia, depression)
• Reasons for low-grade inflammation, and foods that may promote it
• How to know if you may have insulin resistance
• How to decrease systemic inflammation and improve insulin sensitivity
• The fastest way to get results
• The glycemic index and how to adjust the glycemic index of a meal
• Foods to avoid for at least 4 weeks (and some forever)
• Super Bread recipe
• Meal planning and recipes, and what to do after 4 weeks
• Intermittent calorie restriction and intermittent fasting
• A plant-based (vegan) diet
• Optimizing performance, nutrition during endurance events, and recovery from exercise
• Weight loss section: the science behind the program, glycemic index food ratings, physical activity
• Breakfast, lunch and dinner suggestions
• Vegetarian recipes
• High-intensity short interval training
• Examples, weekly schedules and tips to make it easy
• Self-evaluation to track your progress
• Full scientific reference list

About the author

Didrik Sopler, Ph.D., L.Ac., had clinics in Sweden and California and has treated patients for more than 40 years using acupuncture, functional medicine, lifestyle modification and exercise. He has also lectured extensively for many years in the USA, Europe and Asia.

Disclaimer

This book is for educational purposes only and is not medical advice. Talk with your healthcare provider before changing your diet, fasting, or starting a new exercise program, especially if you have a medical condition or take medication.