What is *What to Eat When* by Michael Roizen about?

*What to Eat When* by Dr. Michael Roizen and Dr. Michael Crupain presents a science-backed eating plan focused on meal timing to enhance longevity, weight management, and overall health. It emphasizes eating larger meals earlier in the day, aligning food intake with sunlight hours, and offers 125 recipes tailored to specific scenarios like stress, fatigue, and sleep issues.

Who should read *What to Eat When*?

This book is ideal for anyone seeking sustainable dietary changes backed by scientific research, including those interested in preventive health, weight loss, or optimizing energy. It’s particularly useful for readers who prefer structured plans, with its 31-day guide and situational eating strategies for work, travel, and health challenges.

What are the main principles of *The When Way* eating plan?

The core principles include eating breakfast as the largest meal, reducing dinner portions, and consuming food only during daylight hours. It also advises limiting red meat, prioritizing fiber-rich foods, and avoiding processed items (termed “No! Foods”).

How does *What to Eat When* address stress-related eating?

The book recommends nutrient-dense foods like blueberries and leafy greens to combat stress, alongside strategic meal timing to stabilize blood sugar. It includes recipes like fiber-packed pasta and salmon burgers designed to reduce cortisol levels and improve mood.

Can *What to Eat When* help improve sleep quality?

Yes, the plan suggests avoiding heavy dinners and opting for sleep-supportive foods like cherries or nuts. It also advises aligning meal times with circadian rhythms, emphasizing lighter evening meals to enhance sleep duration and quality.

What scientific evidence supports *What to Eat When*?

The strategies are grounded in peer-reviewed studies on circadian biology, nutrient timing, and metabolic health. Examples include research on blueberries for cancer prevention and kale’s role in mitigating sleep deprivation effects.

How does *What to Eat When* compare to other diet books?

Unlike fad diets, it focuses on gradual, lifestyle-driven changes rather than restrictive rules. It combines meal timing with actionable recipes, distinguishing it from generic nutrition guides.

Are there critiques of *What to Eat When*?

Some may find the daylight-based eating window challenging for night-shift workers or those with irregular schedules. Critics also note the 31-day plan requires significant meal planning commitment.

吃什么，何时吃：食谱

迈克尔·罗伊森

3.43(1064 Reviews)

《吃什么，何时吃：食谱》概述

通过在正确的时间进食，而不仅仅是选择正确的食物，来彻底改变您的健康。由奥兹医生（Dr. Oz）和桑杰·古普塔（Sanjay Gupta）背书，罗伊森博士（Dr. Roizen）的《什么时候吃什么》（What to Eat When）揭示了夜班工作者是如何因扰乱生物钟而导致体重增加的。用“时间法则”（The When Way）改变您的生活。

选择讲述方式

一本书，多种聆听方式。

来自《吃什么，何时吃：食谱》的相同理念。选择适合你的声音、深度和节奏，随时切换。

第 1 章

The Timing Revolution: Why When You Eat Matters as Much as What

Imagine a world where the simple act of shifting your meals earlier in the day could dramatically improve your health, help you lose weight, and potentially add years to your life. This isn't science fiction-it's the groundbreaking premise behind "What to Eat When" by Dr. Michael Roizen and Dr. Michael Crupain. While countless diet books focus on what to eat, these Cleveland Clinic wellness experts have uncovered the missing piece of the nutritional puzzle: timing matters just as much as content. The book has gained remarkable traction in medical circles, with Dr. Sanjay Gupta calling it "a revolutionary approach to thinking about food." Celebrities like Jennifer Aniston have embraced its principles, citing the book's influence on their own intermittent fasting practices. Beyond Hollywood, the book has sparked a movement in corporate wellness programs nationwide, as companies recognize that employee eating patterns significantly impact productivity and healthcare costs. What makes this approach so powerful is its accessibility-you don't need exotic ingredients or complicated meal plans. You simply need to understand your body's internal clock and work with it rather than against it. The authors' unique backgrounds-Dr. Roizen as Cleveland Clinic's Chief Wellness Officer and Dr. Crupain as a preventive medicine specialist who trained at Italian cooking schools-blend rigorous science with practical culinary wisdom to create a truly transformative approach to eating.

第 2 章

The Body's Hidden Clock: Understanding Circadian Rhythm

Our bodies operate on a sophisticated internal timing system that evolved over millennia to keep us in sync with the rising and setting sun. This biological clock-our circadian rhythm-isn't just about sleep; it orchestrates countless bodily functions throughout the day, including metabolism, hormone production, digestion, body temperature regulation, cognitive performance, and even cell repair processes. This intricate system developed as humans evolved in environments where daylight was the primary zeitgeber (time cue), helping our ancestors optimize their energy usage and survival activities. At the center of this system sits a tiny region in your hypothalamus called the suprachiasmatic nucleus-just 20,000 brain cells that serve as your master timekeeper. This biological command center receives direct input from specialized light-sensitive cells in your retinas and sends chemical signals throughout your body, dictating when you should feel hungry, when your metabolism should peak, and when your body should prepare for rest. These signals coordinate with peripheral clocks in organs like the liver, pancreas, and muscles, creating a harmonious symphony of biological processes. What's fascinating is how this affects food processing. Your insulin sensitivity-how efficiently your body responds to the hormone that processes sugar-follows a predictable daily pattern. In the morning, your cells eagerly accept insulin's delivery of glucose, with peak sensitivity occurring around 8-10 AM. By evening, they become increasingly resistant, meaning identical meals eaten at different times produce dramatically different results. A carbohydrate-rich dinner causes a significantly higher blood sugar spike than the exact same meal eaten for breakfast. Studies show that blood glucose responses can be up to 50% higher in the evening compared to morning hours. Even your fat cells follow this rhythm, being about 50% more responsive to insulin at noon than at midnight. This explains why late-night eating is particularly problematic for weight management-your body is physiologically primed to store those calories as fat rather than burn them for energy. Research has shown that night shift workers, who regularly eat during their biological night, have higher rates of obesity and metabolic disorders, even when consuming the same total calories as day workers. Perhaps most surprising is the discovery that your gut bacteria-the trillions of microorganisms that help digest food and regulate metabolism-have their own circadian patterns. During active periods, these bacteria promote metabolism and cell repair, while rest periods show increased detoxification activity. The microbiome's daily rhythm influences everything from nutrient absorption to immune function and even mood regulation. When researchers disrupted this rhythm in mice (simulating jet lag or irregular eating), the animals gained weight and developed glucose intolerance even when consuming the same number of calories. Further studies revealed that disrupted circadian rhythms can alter the composition of gut bacteria within just three days. This creates a fundamental mismatch in modern life: our bodies crave more food later in the day (an evolutionary adaptation for storing energy), yet our metabolic systems function optimally when we eat earlier. Understanding this conflict is the first step toward aligning your eating patterns with your body's natural rhythms-the cornerstone of the When Way approach. Modern lifestyle factors like artificial lighting, shift work, and 24/7 food availability further challenge our ancient timing systems, making it crucial to consciously work with, rather than against, these biological rhythms.

边听边看，每个词都清晰呈现

轻松跟读，《吃什么，何时吃：食谱》中的每个词都会随音频实时高亮。

第 3 章

The Nutritional Building Blocks: What Your Body Really Needs

To harness the power of food timing, you first need to understand what happens to different nutrients once they enter your body. Unlike other everyday tools where internal workings matter little as long as they function, food's composition dramatically affects your health from bite to bite. Carbohydrates-whether simple sugars or complex starches-ultimately break down into glucose, your body's preferred energy currency. Insulin delivers this glucose to cells, with excess converting to glycogen stored in your liver and muscles. When these storage sites fill up, additional glucose transforms into triglycerides-body fat. Complex carbohydrates from whole grains and fiber release sugars gradually, promoting efficient bodily function, while simple sugars from processed foods cause biological havoc, increasing risks of diabetes, weight gain, and cardiovascular problems. Fat, once vilified but now recognized as essential, stores more than twice the energy of carbohydrates. The type matters tremendously: saturated fats (typically from animal sources) increase inflammation and LDL cholesterol, while unsaturated fats (mostly plant-derived) decrease inflammation and disease risks. Monounsaturated fats from sources like olive oil and avocados associate with less dangerous visceral fat, making them particularly beneficial. Proteins serve as your body's building blocks, composed of amino acids that combine to create cellular machinery. While most Americans consume nearly twice their protein requirements, extremely high-protein diets can stress kidneys. Animal proteins contain more diverse amino acids than plant proteins, requiring vegetarians to eat varied foods for a complete amino acid profile. Understanding how these nutrients interact reveals why timing matters so much. When you eat carbohydrates, your blood sugar rises-the simpler the carb and the later in the day, the higher it climbs. Your body has limited glycogen storage capacity; excess glucose converts to body fat, increasing risks of fatty liver disease and insulin resistance. This creates a vicious cycle: cells become "hard of hearing" to insulin signals, forcing your pancreas to produce more insulin while blood sugar remains elevated. This roller coaster effect from high-glycemic foods, especially when consumed late in the day when your body is naturally more insulin resistant, causes cravings and overeating. The solution? Align your eating with your body's natural rhythms-consuming more nutrients earlier when your metabolism functions optimally, and fewer calories later when your body struggles to process them efficiently. This combination delivers remarkable benefits: improved health, weight management, and increased energy levels without requiring radical changes to what you eat.

第 4 章

The When Way: Three Simple Guidelines for Optimal Eating

The When Way approach centers on three fundamental principles that align your eating with your body's natural rhythms. These guidelines aren't about deprivation but about strategic timing that works with your biology rather than against it. First, eat when the sun shines. One major contributor to American health problems is our extended eating window. Research consistently shows benefits to restricting eating to daylight hours or within a 12-hour window daily. Our biology evolved for daytime eating when insulin sensitivity is highest. As evening approaches, cortisol drops, melatonin rises, and insulin resistance increases-creating the perfect storm for weight gain and metabolic disruption. Studies in fruit flies show that restricting feeding to 12 hours improves sleep, weight stability, and heart function compared to 24-hour access. Similarly, mice fed high-fat diets within an 8-hour window don't develop obesity despite consuming the same calories as mice with 24-hour access. Human studies suggest reducing feeding time from 14 to 11 hours can lead to weight loss, increased energy, and better sleep within 16 weeks. Second, eat more in the morning and less later on. Despite about 25% of people skipping breakfast, research consistently shows front-loading calories earlier in the day is optimal. Multiple studies demonstrate breakfast-skippers have worse nutrition, increased risk of type 2 diabetes, hypertension, heart disease, and obesity. Randomized trials confirm breakfast-eaters snack less, consume less fat throughout the day, maintain better cholesterol levels, and experience more stable blood sugar. One six-year study found those consuming more calories at night had greater risk of obesity, metabolic syndrome, and fatty liver. Women who consumed more calories at breakfast lost more weight and inches off their waistline than those eating more at dinner, with improved glucose, insulin, and hunger hormone levels. The evidence clearly indicates breakfast should be your largest meal, with three-quarters of daily calories consumed before 2 p.m. Third, eat consistently from day to day. While our brains crave novelty, our bodies thrive on consistency. Research shows people who vary their energy intake from day to day are more likely to develop metabolic syndrome and increased waist circumference. Studies demonstrate that irregular eating leads to increased insulin resistance and higher LDL cholesterol, while regular eating patterns result in more calories burned after meals. The solution is to automate your food choices by eating the same few healthy options for at least two meals daily. This creates a rhythm of smart eating that prevents poor decisions when willpower is low. Plan ahead, keep meals simple, and choose nutritious foods you genuinely enjoy to maintain consistency with small variations that support a diverse microbiome. These principles work together to create a sustainable approach that doesn't require counting calories or eliminating food groups-just shifting when you eat to align with your body's natural rhythms.

从《吃什么，何时吃：食谱》中收获更多

每日获取新洞见，探索 10 万+ 条课程内容
文字实时高亮，与音频同步
保存你的书库，在所有设备上随时访问

第 5 章

Breaking Food Stereotypes: Reimagining Your Meals

One of the most liberating aspects of the When Way is breaking free from traditional meal stereotypes. Who says you can't have salmon for breakfast or salad at 7 a.m.? Many international cultures don't restrict foods to specific mealtimes-Japanese breakfasts often feature grilled fish, miso soup, pickled vegetables, and rice, while traditional Mexican breakfasts might include hearty dishes like huevos rancheros with beans, tortillas, and salsa. In Mediterranean countries, breakfast often includes olives, cheese, and vegetables - items Americans typically reserve for later meals. To maximize health by eating in tune with your circadian rhythm, forget societal norms about what foods belong to which time of day. Instead of loading up on traditional carb-heavy breakfast foods like cereals, pastries, and sugary yogurts, consider eating your "dinner" for breakfast or lunch. Ideal early meals should contain a balanced mix of protein, healthy fats, and complex carbohydrates from whole grains. For example, try quinoa bowls with grilled chicken and roasted vegetables, or brown rice with salmon and steamed broccoli. Dinner should be light-ideally a salad or leafy vegetables with lean protein, as your digestive system naturally slows down in the evening. Since your body is most insulin resistant at night, avoid simple carbs at dinner and focus on fiber-rich vegetables and proteins. The easiest approach is to prepare dinner as usual but save most of it for the next day's breakfast or lunch. Dr. Roizen makes salmon burgers with quinoa and broccoli but saves most for breakfast, while Dr. Crupain gradually transitioned from light breakfast foods to heartier morning meals like whole grain pasta with vegetables or pan-seared salmon with sauteed kale. This approach not only aligns with our body's natural rhythms but also simplifies meal preparation. This food flexibility extends to intermittent fasting, which has compelling scientific merit for weight loss, health, and longevity. Studies in simple organisms and animals show fasting increases lifespan by up to 30%, potentially slows cancer development and brain cell degeneration, reduces systemic inflammation and blood pressure, and significantly increases insulin sensitivity. Following the When Way naturally creates a 12-hour overnight fast, but extending this to 14-18 hours may provide additional benefits as your body depletes circulating glucose and stored glycogen, causing insulin levels to fall and mobilizing stored fat for energy. The periodic switching between fuel sources - from glucose to ketones - may be key to intermittent fasting's benefits. One fascinating study by Valter Longo examined a fasting-mimicking diet plan with five days of energy restriction monthly (1,000 calories first day, 750 calories for four days after, all plant-based). After three months, participants lost significantly more weight (mostly fat) than controls and showed reduced inflammation markers, improved blood sugar control, and possible increased stem cell lifespan. The study also noted improvements in markers associated with aging and age-related diseases. By breaking free from traditional meal stereotypes and embracing food flexibility, you can create eating patterns that work with your body's natural rhythms rather than against them. This approach leads to improved metabolic health, sustainable weight management, and increased energy throughout the day. Many participants report better digestion, more stable blood sugar levels, and reduced late-night cravings when they adopt this more flexible approach to meal timing and composition.

第 6 章

Strategic Eating for Life's Challenges: Customizing Your Approach

Life throws countless challenges at us-from stress and sleep problems to specific health concerns-and each situation calls for strategic nutritional adjustments. The When Way provides a flexible framework that can be adapted to virtually any circumstance. When stress and hunger combine to create that dangerous "hangry" state, your brain's overlapping hunger and emotional arousal centers make poor food choices almost inevitable. The solution is two-fold: stay satisfied throughout the day with front-loaded eating, and create an emergency response system with healthy snacks like roasted chickpeas, which control blood sugar better than animal protein and provide satisfying nutrients without causing crashes. For sleep problems, timing matters tremendously. During deep sleep cycles, your cells repair muscles, strengthen neurons, and remove waste products from your brain. Poor sleep triggers sugar cravings that lead to weight gain. High-fiber, low-saturated-fat meals eaten earlier in the evening help you fall asleep faster, while magnesium-rich foods like leafy greens and tryptophan sources like egg whites support sleep quality. Replace caffeine within six hours of bedtime with water and citrus, avoid large meals 4-5 hours before sleep, and substitute after-dinner sweets with kiwi fruit or tart cherry juice, which may increase sleep-inducing melatonin levels. For pain management, research shows people following a Mediterranean diet (low in saturated fat, rich in olive oil, fruits, vegetables, and nuts) experience fewer inflammatory conditions. Extra-virgin olive oil contains compounds similar to ibuprofen, while healthy fats from avocados, walnuts, and salmon with omega-3 fatty acids help reduce systemic inflammation. Spicy foods like ginger and turmeric contain anti-inflammatory compounds that may help relieve pain. Avoid simple sugars and carbs that spike inflammation-though these comfort foods might feel good momentarily, they hurt your body long-term. When facing important decisions, avoid making them on an empty stomach ("an empty stomach is an empty brain") or under the influence of alcohol. For optimal brain function, consume foods rich in omega-3 fatty acids like salmon and ocean trout. Research indicates early morning, a few hours after waking, is the optimal time for important decisions when you're most alert. Moderate caffeine from coffee or tea (one to two cups maximum) can enhance alertness without causing the jitteriness that might lead to hasty conclusions. For exercise nutrition, timing varies based on your goals. For most non-athletes trying to lose weight, eating after exercise is preferable to eating before. When you exercise in a fasted state (like after overnight sleep), your body quickly depletes stored glucose and shifts to burning fat. Studies show people burn more fat when exercising fasted and eating afterward. Post-workout, consuming small amounts of protein and carbohydrates helps repair muscle tissue damaged during exercise. By customizing the When Way principles to life's various challenges, you can optimize your nutrition for virtually any situation while maintaining the core benefits of aligned circadian eating.

边听边看，每个词都清晰呈现

轻松跟读，《吃什么，何时吃：食谱》中的每个词都会随音频实时高亮。

第 7 章

The Disease-Fighting Power of Chrononutrition

Beyond improving daily energy and managing weight, the When Way offers powerful protection against major diseases through the science of chrononutrition-syncing your body's clock with your eating schedule. For cancer prevention, research indicates that lifestyle changes-including maintaining healthy weight, eating well, limiting alcohol, avoiding smoking, sun safety, and staying active-can prevent 4 in 10 cancers. For breast cancer patients specifically, consuming five daily servings of fruits and vegetables plus 30 minutes of exercise six days weekly reduces death risk by about 50 percent over 10 years. Cancer prevention works through two main mechanisms: strengthening the immune system (with vitamin D playing a crucial role) and fighting free radicals with antioxidants from foods like berries, which increase in-cell antioxidant power. Vegetables provide exceptional protection-especially allium varieties (garlic, onions, leeks), carrots, cruciferous types, and cooked tomatoes. Coffee and tea consumption has been linked to lower cancer rates, with research showing four daily cups of coffee correlates with 15 percent lower colon cancer risk. For heart disease-the number one killer worldwide-the When Way approach can reduce cardiovascular disease risk by 30%, while stricter low-fat vegetarian diets have been proven to reverse existing heart disease. The approach emphasizes plant-based foods, healthy fats, and limited sugar while restricting eating to daylight hours when the body processes nutrients most efficiently. For cognitive health, memory function depends on neural connections-bridges of information between neurons that require maintenance through regular use. These neural bridges can be compromised by inflammatory foods or strengthened by brain-healthy nutrients. Salmon and ocean trout contain DHA, the healthy fat making up most of the brain, while daily leafy greens consumption significantly reduces cognitive decline rates. Walnuts provide alpha-linolenic acid (plant-based omega-3) and compounds that protect against amyloid plaque associated with Alzheimer's. For type 2 diabetes prevention, the When Way eating approach forms the foundation. Coffee consumption (up to four cups daily) may reduce diabetes risk by 25%, possibly by reducing insulin resistance or decreasing food cravings. Healthy fats from vegetables, nuts, and seeds along with whole grains can lower risk by approximately 30%. Fiber-rich, diverse foods improve glucose control by promoting beneficial gut bacteria. The most powerful aspect of the When Way is how it addresses chronic inflammation-the underlying driver of numerous diseases. While acute inflammation serves as a positive process-your body's alarm system that mobilizes immune cells to fight invaders or repair injuries-chronic inflammation puts the body in perpetual "fight mode," creating ongoing cellular stress. This inflammatory state increases risk for numerous conditions including heart disease, stroke, cancer, arthritis, memory issues, pain, hormonal problems, and organ damage. By aligning eating patterns with your body's natural rhythms and focusing on nutrient-dense foods, the When Way creates a powerful foundation for disease prevention that works with your biology rather than against it.

第 8 章

The 10 Commandments: Making the When Way a Lifestyle

The When Way isn't about rigid rules but about a fundamental shift in how we think about food timing and choices. It's a flexible approach to eating that can be adapted to any circumstance. To simplify this philosophy, the authors distill it into ten commandments that serve as meal-to-mouth mantras: 1. Eat when the sun is out. Align your eating window with your circadian rhythm for optimal health. 2. More early, less later. Consume three-quarters of your daily food before 2 p.m., with the remainder before sundown. 3. Stop stereotyping foods. Salads make great breakfasts, and egg-white frittatas work perfectly for dinner. 4. Balance your nutrients. Don't obsess over exact ratios of protein, fat, and carbohydrates. When Way foods naturally provide the right mix. 5. You can eat well in any situation. With proper strategies, any curveball life throws won't derail your healthy eating. 6. Mistakes shouldn't derail you. If you eat a big dinner or stray from the When Way for a day or two, simply resume tomorrow. 7. Be social. Community support enhances your When Way journey. 8. Stay hydrated. Water improves health and satisfaction. 9. Make a plan. Preparation is temptation's kryptonite. 10. Love what you eat. Experiment with spices, flavors, and preparation methods to discover a whole new world of eating-and a whole new body to match. The greatest challenge to eating right often boils down to one word: temptation. Understanding how to navigate this challenge requires recognizing four key principles: First, it's not your fault-our brains are wired to react emotionally before engaging executive functions. Second, the food industry has intensified the problem with processed foods packed with sugar and refined ingredients that disrupt our body's natural functioning. Third, willpower is overrated-eating strategically isn't about strength but about preparation. Finally, success comes from creating environments conducive to smart choices and planning ahead. To make eating the When Way even easier, counter chip cravings with raw veggies spiced with sea salt or curry powder for satisfying fiber and flavor. Make stealth desserts by mixing almond butter with Greek yogurt, adding walnuts and dark chocolate chips for a filling alternative to sugary treats. And practice mindfulness-when you do indulge, control portions, eat slowly, savor the flavor, and remember it's not the first bite that does damage but the fifteenth and beyond. The When Way represents a revolutionary yet remarkably simple approach to eating-one that works with your body's natural rhythms rather than against them. By making these principles a lifestyle rather than a diet, you can transform your health, manage your weight, and potentially add years to your life without radical changes to what you eat. The secret is simply in the timing.

★★★★★

你已读完《吃什么，何时吃：食谱》

深受 100 万+ 学习者喜爱

“坚持使用 23 天了，我每天都会打开它。它现在已经成为我的日常习惯。”

jayallen

《吃什么，何时吃：食谱》核心主题

circadian rhythm eating
metabolic timing
insulin sensitivity optimization
biological clock synchronization
nutrient timing science

《吃什么，何时吃：食谱》经典语录

Timing matters just as much as content.
Our bodies crave more food later in the day.
Modern lifestyle factors challenge our ancient timing systems.
Fat stores more than twice the energy of carbohydrates.
Align your eating with your body's natural rhythms.

《吃什么，何时吃：食谱》主要人物

Dr. Michael RoizenAuthor and Cleveland Clinic Chief Wellness Officer
Dr. Michael CrupainAuthor and preventive medicine specialist

关于作者

Michael F. Roizen 医学博士是《纽约时报》畅销书榜首作品《吃对时间》的合著者，也是预防医学和营养科学领域的先驱。作为一名拥有执业资格的麻醉科医生和内科医生，Roizen 博士担任克利夫兰诊所（Cleveland Clinic）的荣誉首席健康官，并在那里创办了美国大型医院中的首个健康计划。他的专业知识源于数十年的临床实践、185 篇以上的同行评审研究，以及他革命性的“真实年龄”（RealAge）概念——该概念通过生活方式的选择来量化生物学年龄。

Roizen 博士与 Mehmet Oz 博士共同创作了标志性的《你》（YOU）系列丛书（如《身体使用手册》、《瘦身指南》等），致力于将复杂的医学研究转化为可操作的健康策略。他的工作成果曾多次出现在《今日秀》（The Today Show）、《早安美国》（Good Morning America）和《奥兹医生秀》（The Dr. Oz Show）中，其著作在全球范围内销量达数百万册。

Roizen 毕业于威廉姆斯学院并获得全美大学优等生荣誉（Phi Beta Kappa），拥有 13 项美国专利，他将严谨的学术态度与务实的建议相结合。《吃对时间》延续了他赋能读者通过饮食优化长寿的使命，书中的策略已通过克利夫兰诊所健康计划的验证，并被全球健康爱好者所采纳。

下载《吃什么，何时吃：食谱》摘要

免费获取《吃什么，何时吃：食谱》摘要的 PDF 或 EPUB 版本。可打印或随时离线阅读。

用户还喜欢

Eat to Beat Your Diet

William W. Li

Metabolic Autophagy Cookbook

Siim Land

Eat to Live

Joel Fuhrman

Gut Check

Steven R. Gundry

How Not to Age

Michael Greger

Eat It! : The Most Sustainable Diet and Workout Ever Made

Jordan Syatt

30 Ways to Reboot Your Body

Ben Greenfield

The Energy Paradox

Steven R. Gundry

关于本书的常见问题

发现更多

学习计划

The Night Owl's Morning Reclaim

This plan is designed for chronic night owls and professionals struggling with revenge bedtime procrastination. It provides a science-based roadmap to reclaim morning productivity by mastering the biological and digital factors that govern sleep cycles.

1 h 12 m•3 章节

学习计划

Biohack my sleep for oeak daily energy

In an era of chronic burnout, mastering your rest is the ultimate competitive advantage. This plan is designed for high-performers and professionals who want to leverage biological science to eliminate fatigue and unlock peak daily energy.

4 h 29 m•4 章节

学习计划

Wake Up Energized and Alert

Modern lifestyles often disrupt our natural sleep cycles, leading to chronic fatigue and morning grogginess. This plan is designed for busy professionals and students who struggle to wake up and want to master their internal biology for peak performance. By focusing on circadian alignment and environmental optimization, anyone can transform their relationship with sleep.

1 h 30 m•3 章节

学习计划

Rebuilding Your Broken Sleep

Chronic sleep disruption often stems from misaligned rhythms and behavioral triggers like nocturnal eating. This plan is designed for individuals struggling with fragmented rest who want to reclaim their health through science-backed habit restructuring.

1 h 30 m•3 章节

学习计划

Nutrition

This comprehensive guide bridges the gap between scientific theory and practical application, making it essential for anyone looking to master their health. It is ideal for fitness enthusiasts, health-conscious individuals, or professionals seeking a holistic understanding of food psychology and performance.

6 h 4 m•5 章节

学习计划

The Sustainable Weight Loss Shift

This plan is designed for individuals tired of the cycle of restrictive dieting and seeking a psychology-based approach to health. It focuses on biological feedback and environmental design rather than willpower, making it ideal for those wanting a permanent lifestyle transformation.

1 h 36 m•4 章节

学习计划

The Metabolic Shift: Navigating Your 30s

As biological systems shift in your 30s, standard fitness advice often fails to address underlying hormonal and cellular changes. This plan is designed for professionals and proactive individuals looking to master their metabolic health through science-backed strategies.

2 h•4 章节

学习计划

Lose weight

This plan is designed for individuals tired of fad diets who want a science-based approach to body transformation. It combines metabolic education with psychological tools to help anyone build a lifestyle where healthy choices become effortless.

4 h 23 m•4 章节

由哥伦比亚大学校友在旧金山创建

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

查看更多网络上关于 BeFreed 的讨论

由哥伦比亚大学校友在旧金山创建

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

查看更多网络上关于 BeFreed 的讨论

开启你的学习之旅，就是现在

第 2 章

吃什么，何时吃：食谱

概述《吃什么，何时吃：食谱》概述

一本书，多种聆听方式。

The Timing Revolution: Why When You Eat Matters as Much as What

The Body's Hidden Clock: Understanding Circadian Rhythm

边听边看，每个词都清晰呈现

The Nutritional Building Blocks: What Your Body Really Needs

The When Way: Three Simple Guidelines for Optimal Eating

从 《吃什么，何时吃：食谱》中收获更多

Breaking Food Stereotypes: Reimagining Your Meals

Strategic Eating for Life's Challenges: Customizing Your Approach

边听边看，每个词都清晰呈现

The Disease-Fighting Power of Chrononutrition

The 10 Commandments: Making the When Way a Lifestyle

你已读完 《吃什么，何时吃：食谱》

《吃什么，何时吃：食谱》核心主题

《吃什么，何时吃：食谱》经典语录

《吃什么，何时吃：食谱》主要人物

关于作者

下载《吃什么，何时吃：食谱》摘要

用户还喜欢

关于本书的常见问题

What is What to Eat When by Michael Roizen about?

Who should read What to Eat When?

What are the main principles of The When Way eating plan?

How does What to Eat When address stress-related eating?

发现更多

1,000,000+ curious minds.

1,000,000+ curious minds.

一本书，多种聆听方式。

The Timing Revolution: Why When You Eat Matters as Much as What

The Body's Hidden Clock: Understanding Circadian Rhythm

边听边看，每个词都清晰呈现

The Nutritional Building Blocks: What Your Body Really Needs

The When Way: Three Simple Guidelines for Optimal Eating

从 《吃什么，何时吃：食谱》中收获更多

Breaking Food Stereotypes: Reimagining Your Meals

Strategic Eating for Life's Challenges: Customizing Your Approach

边听边看，每个词都清晰呈现

The Disease-Fighting Power of Chrononutrition

The 10 Commandments: Making the When Way a Lifestyle

你已读完 《吃什么，何时吃：食谱》

用户还喜欢

发现更多

《吃什么，何时吃：食谱》概述

从《吃什么，何时吃：食谱》中收获更多

你已读完《吃什么，何时吃：食谱》

从《吃什么，何时吃：食谱》中收获更多

你已读完《吃什么，何时吃：食谱》