The Switch

Ignite Your Metabolism with Intermittent Fasting, Protein Cycling, and Keto

By: James W. Clement, Kristin Loberg, George M. Church - introduction

Narrated by: Michael David Axtell

How can you lose weight, ease chronic conditions, and stay healthier longer? Discover how to “rewrite your health destiny” (David Perlmutter, MD, #1 New York Times bestselling author of Grain Brain) with this accessible book that teaches you how to flip the switch on your metabolism with intermittent fasting, protein cycling, and keto.

Within each of us is an ancient mechanism that eliminates toxic materials, initiates fat burning, and protects cells from becoming dysfunctional—or turning cancerous. It’s called autophagy, and when it’s turned on, the complex operation not only can slow down the aging process, it can optimize biological function as a whole, helping to stave off all manner of diseases and affording us the healthy life spans we never thought possible. It’s the body’s ultimate switch to life.

So how can we positively activate this switch? How frequently should we fast and for how long? Which foods dial up autophagy or, conversely, turn it down? How much exercise and what types are recommended? What’s the sweet spot between intermittent fasting, protein cycling, and ketogenic eating?

Backed by a wealth of scientific data and featuring a gallery of guidelines to follow for lasting results, “The Switch offers a paradigm shift in the way we think about health—and how to avoid decline and illness. This is a must read” (Mark Hyman, #1 New York Times bestselling author).

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I thought I already knew a lot about this field, but this book provided more

For the beginner to intermediate to advanced.

For the beginner to intermediate to advanced.
the keys to longevity better Health better Fitness

The best evidence for a great diet that I've ever

This is a great book on the science behind longevity diets, although it is a bit overcomplicated for simple dietary advice (there's a chapter at the end which is sufficient if you accept what the author says and develops with support, but that chapter should be even more explicitly how-to).

Essentially, based on research about people who have lived past 105 years, blue zones of extreme longevity globally, and laboratory research, it seems that the ideal diet is low-GI plants, with relatively small amounts of high-omega3 fats, and relatively low amounts of protein, with very low carbohydrates generally, particularly high-GI refined carbohydrates. So, essentially the opposite of the mainstream modern diet, but largely in-line with current best dietary advice from most sources.

The somewhat novel part here is having distinct anabolic and catabolic diets throughout the year (roughly 4:8 ratio), and a focus on encouraging autophagy through diet during 8 months of the year to reduce risk of cancer, especially from middle age onward.

The actual advice isn't particularly novel, but the justification and evidence for the advice is better than I've seen before.

So grateful to have listened to this.

Wow! So insightful, and understandable, even for a high school C student like me. I paced the floor while I listened to it...I was so into it. I’m going to listen to it again immediately. James Clement did us all a huge favor for writing/ sharing this. Thank you for doing the audio version also, as I would have never read, or understood it, like I did. Thanks for caring James.

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So much necessary content! A must read! I have already recommended this book to multiple people. Just finished my second time through the book.