Table of Contents

	The Third Act	p. 1
	The Promise: Plan A
	"Up the Revolution!"
	"How Come I'm Fat?"
	Welcome to the Tar Pit
	Back to You and Your Third Act
	The Context of Your Effort
	The Promise: Plan B
	"Who Are You People?"
	Key Point: Eat Less!
	Finding Jen
	A Program for You
	Younger Next Year
	Does This Really Matter?
	The Mountain of Slop and Despair	p. 17
	The War Zone
	The Old Woman of Bogota
	The Upside
	The Mountain of Slop and Despair
	Where I'm Coming From and Where You're Going	p. 24
	Why I'm So Passionate
	Who Are You?
	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!
	Going Deep	p. 39
	The Good Stuff: What Happens Inside When You Eat the Right "Mix"	p. 47
	How We Use Carbs and Fat
	Carbohydrates
	The Metabolism of Fats
	Protein
	A Day in the Life: Bash Bish Falls	p. 56
	What We Ate
	Back to the Mighty Spin
	Black Ice
	Two More Meals
	The Bad Stuff: What Happens When You Eat Junk	p. 69
	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
	A Day in the Life: A New Relationship with Vegetables	p. 87
	Why Exercise Is the Key Component for Weight Loss: The 101 Version
	Fats
	Energy Storage
	A Quick Row on Twin Lakes
	A New Relationship with Vegetables
	Dinner: What to Do with a Kid's Birthday Party
	Eat Significantly Fewer Calories
	Eliminate Dead Food
	Make the Other 50 Percent Count
	The Thinner This Year Eating Plan	p. 95
	Keep Your System Going with Steady Fuel
	Make Vegetables and Fruit Account for 50 Percent by Volume of Your Diet
	Don't Drink Your Calories
	A Long List of Great Things to Eat
	Two Weeks and Fourteen Good Meals
	What Do You Say We Drop a Couple of Pounds?	p. 124
	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
	Nutrients: They Make the Body Work	p. 133
	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
	A Day in the Life: In the Land of Dreamy Dreams	p. 152
	The Rapture of the Creep
	In the Land of Dreamy Dreams
	Doubling Down
	Two More Meals
	Exercise: The Magic Bullet	p. 158
	Exercise Changes Your Fundamental Physiology for a Much Better You
	Exercise Is Key for Weight Loss-and a Thinner, Healthier You
	A Day in the Life: Intervals, "Periodization," and Kedges	p. 167
	Interval Day 2: A Walk in the Snow
	Interval Day 3: Playing with Girls
	Sports Nutrition	p. 177
	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
	Aerobic Exercise: The Secret of the Good Life	p. 191
	Putting Exercise into Practice: Meet Bill Fabrocini and Riggs Klika
	Why Aerobics?
	A Teeny Bit Boring
	Recovery Rate
	The How-To of Aerobic Exercise	p. 200
	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
	The "Hockey Stick": Moving the Lactate or Anaerobic Threshold
	Intervals
	A Formal Interval Regimen
	Four Interval Days
	Fast-Twitch and Slow-Twitch: Alive in the Hills
	Muscle as the Grand Negotiator of Body Signals	p. 218
	Muscles Send Signals
	The Tide of Aging
	Muscle Gulps Up Sugar
	Muscle Over Insulin
	Healthy Muscle Is Anti-Inflammatory
	Going Hard for Fitness
	Two Great Rules of Interval Training
	Healthy Muscle Burns More Fat
	The Biggest Payoff of All
	Just a Little More Good News
	The Astonishing Importance of Strength Training	p. 226
	A Personal Note
	Quality of Life
	We Live in Glass Boxes
	Train Movements, Not Muscles: Whole-Body Movement and the Three Little Pigs	p. 233
	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
	The Warm-Up, or "Preparation for Movement"	p. 247
	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
	A Day in the Life: A Cold Day in Hell	p. 269
	Warm-Up
	Lunges Count
	The Day Five Miracle
	What We Ate
	The Twenty-Five Sacred Exercises	p. 274
	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?
	The Third Element in the Third Act: General Grant, Scott Fitzgerald, and the Need to "Care, Connect, and Commit"	p. 317
	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
	A Day in the Life: Victory Lap	p. 333
	Jen's Rules	p. 339
	Other Stuff	p. 340
	Index	p. 343