It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

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It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

4.21 of 5 stars 4.21 · rating details · 1,416 ratings · 219 reviews

Imagine yourself healthier than you ever thought possible.
It starts with food.

It Starts With Food outlines a clear, balanced, sustainable plan to change the way you eat forever—and transform your life in unexpected ways. Your success story begins with "The Whole30," Dallas and Melissa Hartwig's powerful 30-day nutritional reset.

Over the last three years, their underground...more

Hardcover, 328 pages

Published June 12th 2012 by Victory Belt Publishing

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2012: What Women Born In The 70s Have Read So Far This Year

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Nov 23, 2012 Dan Wool rated it 5 of 5 stars

I devoured "It Starts with Food" in about a day!

For the Hartwigs it comes down to one thing -- is what you are putting in your mouth healthy or unhealthy? They are logical -- not preachy, which I liked. You can do A and this will happen or B and this will happen. They very simply explain what happens with the hormones in your body when you eat a standard American diet -- dairy, grains, sugar, etc. -- and that alone should be required reading for every human on the planet.

I also appreciated the...more

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Apr 25, 2013 Heidi rated it 3 of 5 stars

Shelves: food-cooking, nonfiction-misc

So I was feeling crummy and decided to try the Whole30, a "paleo" cleansing diet that lasts 30 days. You eat only high-quality meats, eggs, and produce; no grains, beans, soy, dairy, alcohol (even for cooking), or sugar. I made it to day 21. I forgot my lunch one day and the office ordered in from Costa Vida. I caved an ate the innards of a barbacoa pork burrito, including rice and beans, and loved every bite.

What I like about the program:
- Emphasis on whole, natural foods
- They're not selling a...more

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Apr 23, 2013 Mark Taylor rated it 4 of 5 stars

I wish everyone would read this book. Western society has unfortunately been lead to believe many things about our current diet that are just wrong. And much of that has led directly to the obesity epidemic. The fact that all that has been strengthened by the food industries drive to find ever cheaper methods of production has also provided incentives for them to lobby our politicians not to publicly change any of that advice despite its obvious harm. It is a self fulfilling, ever strengthening...more I wish everyone would read this book. Western society has unfortunately been lead to believe many things about our current diet that are just wrong. And much of that has led directly to the obesity epidemic. The fact that all that has been strengthened by the food industries drive to find ever cheaper methods of production has also provided incentives for them to lobby our politicians not to publicly change any of that advice despite its obvious harm. It is a self fulfilling, ever strengthening spiral to massive obesity.

This book provides a very good framework for assessing what foods are good for us and bad for us and why. There are a lot of parallels to the Paleo diet but this tries to provide a little more scientific basis for their framework. The explanations are mostly clear and written, as close as you get get while still being grounded in science, in an accessible way for a broad audience.

I really like the design of the book as well. It's almost a magazine-like layout with lots of sidebars and linked explanations. And there are lots of summaries and re-statements as an aide to learning. If you've read Melissa Joulwan's Well Fed it's a very similar design.

The scientific underpinnings to this book are clear in the number and breadth of citations and references. In fact there are 21 pages of small font references at the end of the book. That's good to see, (although as always the reader has to critically asses whether it is a balanced view - I think it is) but dont think that that hampers the text of the book or makes it dense and hard to read - it doesn't.

So what didn't I like?

I didn't like the some elements of the writing style. It is too reminiscent of the endless long winded emails and web sites that try and persuade you to buy supplements or other self help items. Too much high-fiving and urging and attempts at motivational speaking. While it is in no way overwhelming it became a little jarring at times and the book would have be better for simply removing it.

I also think that the chapters that they themselves said are "science-y" could have benefitted enormously from some simple diagrams. I've read a lot about insulin, leptin and the other hormone linkages that they discuss in the book. And I still found that just trying to follow the explanations as text hard. Supplementing that by showing the links with diagrams would have made a big difference. I'm sure that itself isnt easy but maybe worth thinking about for a revision of the book.

I was also less than convinced by the part on legumes. It felt to me that, while there is some research to support the view that they shouldn't be part of a healthy diet, it was less substantiated and supported than other parts of the book.

But they all pale into insignificance in relation to the overall benefits people should get if they read this book. Enabling people to cut through the politicised food advice and helping them really understand the links between their food and all sorts of ailments is a hugely good thing. The general simplicity of their framework and the fact that it has worked for many, many people should make this a standard text for all.(less)

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Apr 04, 2013 Maria rated it 5 of 5 stars

I am working with a great nutrition coach and had downloaded the summary programme from the W9 website, but wanted to read a little more from the Hartwigs perspective. I've also read Loren Cordain's books in the past so I had a decent grounding in the ideas behind paleo eating. I found the tone of the book just right, very motivating, almost like coaching, not preachy. I am skeptical that legumes and non-gluten grains are as damaging as things like dairy, gluten-grains and added sugars (and the...more

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Feb 25, 2013 Andrea rated it 5 of 5 stars

Shelves: health-and-fitness

In all of the commotion about what to eat, what not to eat and why, this book stood out to me. It was recommended to me by a friend and I know of several others who have gone through it.

I greatly appreciated the straightforward nature (and language) of this book. The book is written so that you can read as much or as little information as it takes to convince you about why they advocate the food choices that they do. Four principles are given and you can choose to read the "scienc-y" reasons be...more In all of the commotion about what to eat, what not to eat and why, this book stood out to me. It was recommended to me by a friend and I know of several others who have gone through it.

I greatly appreciated the straightforward nature (and language) of this book. The book is written so that you can read as much or as little information as it takes to convince you about why they advocate the food choices that they do. Four principles are given and you can choose to read the "scienc-y" reasons behind these principles or move straight to the application of them.

The book does get somewhat technical in the explanation of how the body processes the food we eat, but I found it helpful to get at least a basic understanding of these processes in order to help motivate me to make good choices (for example, the train wreck of events that occurs -sometimes unbeknownst to you- when you ingest something unheathly). It helps that they use lots of analogies.

I came away from this book with a much better understanding of what is going on in my body when I eat sugar, lactose, gluten or a multitude of other things. I also was educated on what the long-term effects are of poor eating choices. They're big on the belief that any particular food either makes you more healthy or less healthy...there are no neutral foods.

The authors clearly differentiate between what is good/bad for everybody and what can be good/bad for any particular individual, and they give you the tools to know the difference. They write about becoming familar with how your body reacts to different foods and also how your mind and emotions play into what you want to eat. They also are honest about the fact that for every research study claiming that a particular food is bad, there's another study claiming it's good. There is a lot of contradicting information out there so you need to figure out what works best with your body and how to incorporate the principles that they teach into a plan for your best health.

I'll highlight a few insights that really resonated with me from this book. The first one addresses the propensity to simply replace unhealthy foods with "healthy" substitutes (like having gluten-free bread instead of regular bread or making cookies with honey instead of granulated sugar). They talk about how we shouldn't try to find healthy ways to re-invent junk food but should embrace all of the naturally good food there is to eat and let our taste buds reset to enjoy (and be satisfied by) the simpler flavors (that we used to eat centuries ago). Constantly seeking to sub a healthier version of an unhealthy food only reinforces our habit and desire for those unhealthy foods and it keeps our bodies trained to continue that behavoir. The second thing that caught my attention is somewhat related. They mention that straight-up healthy foods (like whole fruit or white potatoes) can still be manipulated by our minds to reinforce bad habits and should, therefore, be avoided until we have a handle on those bad habits. For example, a banana may be good for you but if you're eating it after dinner because you always have to have something sweet after a meal, it's actually reinforcing that bad habit (caving to a sugar craving)...even though it's a healthy sugar. Thirdly, they don't pretend that you'll never have a piece of chocolake cake again! They're people too. They know that sometimes it really is worth it to have one of your mom's homemade cookies or a piece of your grandma's banana bread. They just want to help you get to a place where you understand the physical consequences of those choices so you can make an informed decision (and they emphasis that, no, doughnuts are not "special" just because they are at your office every Friday).

I thought this book did a great job of tempering fact with individual variation and tough love with encouragement. I was motivated to make changes and felt that the book provided the tools necessary to do so.

In addition to the great explanations of how food works in your body, the authors have also outlined a 30-day plan (complete with meal ideas and cooking tips) designed to reset your body so that you can see what it feels like to function well, and so that you can experience how your body reacts to things like sugar, grains, or dairy when you add them back into your diet in a controled manner (one group at a time).

I decided to join the program to help eliminate unhealthy habits and cravings and to get to a point where I can truly know if I am sensitive to gluten or lactose. Changing habits is not easy but this book definitely encouraged me to see that is is worth it. I was able to borrow this book from a friend but quickly saw how useful it is so I ordered it shorly after I started reading it. I know I will be referencing it frequently. Check out their website for more information. www.whole9life.com

(less)

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Jan 17, 2013 Tim Kubiak rated it 4 of 5 stars

The book was well written, easy to read, the concepts and science behind their ideas were explained in plain English and used a variety of examples. The one thing I'm not certain of is that a person were to pick up the book who wasn't familiar with the Paleo Diet or hadn't read about the dangers and risks of industrial farming (Omnivores Dilemma, Food Inc, etc) if it would have resonated quite the same way. That said;

The Good
1) They put the responsibility for what goes into your mouth squarely i...more The book was well written, easy to read, the concepts and science behind their ideas were explained in plain English and used a variety of examples. The one thing I'm not certain of is that a person were to pick up the book who wasn't familiar with the Paleo Diet or hadn't read about the dangers and risks of industrial farming (Omnivores Dilemma, Food Inc, etc) if it would have resonated quite the same way. That said;

The Good
1) They put the responsibility for what goes into your mouth squarely in your lap.
2) The program is well explained and they admit that people following it will need to experiment to find what works best for them in terms of food choices and quantities.
3) it eliminates the obsession with weight and the scale and focuses on proper eating for health.
4) good resources section both on the author's website plus a variety of others that they list out for you.
5) Doesn't come off as preachy and openly accommodates the needs of Athletes, Vegetarians and others
6) Approaches problems with not only what we eat but how and why
7) a slightly different take on portion control (no calorie counting, no real measuring of fats and proteins, and carbs)
8)Not presented as something that can solve all your issues (weight or health) but merely a step in the right direction.

The Bad
1)It's hard to over come the idea that the right kind of fats in foods are OK after years of being told otherwise.
2)Encourages 3 meals a day with no snacks (unless you're a regular exerciser)
3)Other than coffee and the issues with milk the only other reference is herbal tea.
4) lacks a guide for how to eliminate problem foods (oils, bad fats, etc)when ordering out.
5) included success story quotes lack scientific validation. It's one thing to say say I lost 25 pounds and went off my meds but it's another to see lab results supporting that action on an independent case by case basis. (they do reference broad scale studies)

In general though a good read and thoughtful piece on nutrition that will make you think twice before eating a cookie or drinking a soda even if you aren't following their 30 day plan.(less)

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Jul 17, 2012 Michelle rated it 1 of 5 stars

I was fascinated in the beginning with the scientific-like discussion of things like hormones' role in digestion.

However, when it got past the discussion of how sugar isn't good for you, the logic became a little fuzzy. They discredited the studies that have touted the health of whole grains and dairy by saying they were funded by those who have a financial stake in the profitability of grains and dairy. Ok, that makes sense, but then all of the studies the authors cited to back up their case m...more

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Jul 04, 2012 Jeremy Preacher rated it 5 of 5 stars

Shelves: health-and-fitness

I mostly bought this book to express support for the Hartwigs - the core of their plan, the Whole 30, is available totally for free on the website and has been very useful to me in the past. But I was pleasantly surprised - this is a good book. Readable, clear, persuasive, and it has the best cooking-for-dummies section in the back that I've seen yet. It Starts With Food avoids some of the problems other, similarly-themed books have - Cordain's dry, poorly-simplified science in The Paleo Diet, R...more

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Mar 14, 2013 Patty rated it 4 of 5 stars

I loved that this book had more details on how to eat Paleo (albeit a stricter Paleo) than Robb Wolf's Paleo Solution does. I also liked that it didn't waste pages by putting in a "here's how you exercise" section.

What I wished they had done though was...
-provide a nice summary of what you CAN eat at the end of the chapter, like they have in every other chapter and on their site.
-put the little details that they slipped in here an there like "drink a cup of bone broth with your meal" in the su...more

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Jul 01, 2012 Jen Bergh rated it 5 of 5 stars

This book is well written, accessible, and not heavy-handed with the advice. I like advice with a "but try it for yourself and see what works best" approach; it feels like the authors are more vested in your success than in being right about minute details, and that is refreshing.

This book was the logical next step to my nutritional education after Pollan's Omnivore's Dilemma and Nestle's What to Eat. Early chapters explain the psychology behind our food choices and habits, and those sections re...more

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Mar 02, 2013 Kelly rated it 5 of 5 stars

I must have found this book at the perfect point in my life because, had I seen it even a day earlier, I might have thought cutting all dairy, grains, soy, sugar, legumes, and alcohol from my diet - even for only 30 days - was absolutely nuts. And, trust me, I love food so I can perfectly understand how anyone would think this is crazy.

Instead I am living proof of the power of radical diet change as medicine! Gone are so many "complaints" I had just accepted as part of aging: joint aches, poor s...more

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Nov 13, 2012 heather rated it 3 of 5 stars

okay, fine. it's a hormone-sciencey less carb-phobic Atkins plan. i get it. i am not fooled by the tantalizing inclusion of fruit and sweet potatoes.

that doesn't mean i didn't totally buy into the authors' hookum, though. i did. and i'm currently whittling away all the sugar/grain/legume/dairy products in my pantry so i can start my own Whole30 plan (hopefully in time to be finished it before xmas).

i appreciate their "hormone reset" and "foods with no brakes" mantras. i've lived them, so i know...more

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Jun 17, 2012 Cynthia rated it 4 of 5 stars

I started doing a Whole30 (30 day elimination diet with no grains, dairy, legumes, sugar, alcohol, sulfites, or prepared foods with other chemical additives) before I ever saw this book. I give the program itself a five. I can breathe through my nose again, reliably, for the first time in years. My energy has increased and my sense of fatigue has lifted. My digestive system feels right for the first time since I was a teenager. Every day (I'm on day 23 of the 30) has brought some feeling of impr...more

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Mar 16, 2013 Sherri rated it 5 of 5 stars

Shelves: reading-again

2/19 - Re-reading to prep for another Whole30 starting Mon Feb25. Let me know if you want to do it with me.

Forget everything you've ever learned about nutrition - especially the low carb/ low fat myths. I'll be keeping this book within arms reach and referring to it often. This is pretty complicated stuff, but it's well-written and humorous. Now I just need to make it through my Whole30.

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Dec 09, 2012 Angela Findlay rated it 5 of 5 stars

I love,love,love this book. I have been a fan of Paleo eating for a while now, but this book really cleared up a few things for me. It is easy to read, makes complete sense and gives very clear guidelines.I like the way Melissa Hartwig rights, it is like we are just having a chat, but everything she says is backed up with sound research and facts.

I completed a "whole 30" after reading the book,and found it gave me the results that were written about in the book. I lost weight, felt healthy and f...more

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Apr 12, 2013 Micki Lindquist rated it 4 of 5 stars

So many books on Paleo type eating are filled with science presented in a very boring way. The authors of "It Starts With Food" use fun analogies to help make the same information easier to take. But this does boil down to a book on giving up a lot of carbs, dairy, and processed food because the authors believe (with some scientific and anecdotal evidence for support) that these things mess with your blood sugar and cause chronic systemic inflammation. They recommend (like many other diets do th...more

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Aug 02, 2012 David Reber rated it 4 of 5 stars

Shelves: healthy-living, diets, nutrition, cook-book, personal-health, fitness, food-studies

This book was recommended by my friend TH. A well written book with lots of sciency kind of things written in a way that anyone can understand. Just while reading the book I found myself making really conscious choices at each meal, both for myself and my family. It is interesting that the Hartwigs took the approach of breaking down food groups and then explaining what your body does with each of those groups and then the results achieved, desired or otherwise. I gave the book 4/5 stars because...more

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Jan 04, 2013 Beth rated it 5 of 5 stars

Got this book to read before I embarked on the Whole30 program. Too many of us are on overcarbsumption (I love that word). The Standard American Diet is clearly not making us feel better. Obesity and chronic health ailments are on the rise exponentially. Too many of us are resorting to medicine without getting to the root of the problems. This book really gave me a better understanding of how certain foods affect our hormonal system and increase systemic inflammation without us realizing it. Mel...more

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Feb 10, 2013 Sarah Guyette rated it 4 of 5 stars

I liked this book. I wanted access to more of the science to which they refer in a vague way. i wouldn't necessarily look up all the studies myself, but I like more specifics. I really liked their requirements of Good Food, as distinguished from real food or junk food or food or food-like products, which are all buzz words in the food community. The case against legumes was kind of weak, but enough to make me want to eliminate and see what happens. im definitely going to try the whole30 sometime...more

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Mar 09, 2013 Jo Lynn Loewenkamp rated it 4 of 5 stars

I thought this was just going to be full of things I already know I should be doing with my diet, but there was one thing that blew my mind --> eliminate whole grains and legumes! Need to get your carbs from your vegies and fruits instead. This basically converts your body from a carb burning/fat storing machine to a fat burning machine. It all makes sense for a healthy way of living, but honestly not sure I can do it. The one thing it didn't cover was what is allowable to eat/drink during hi...more

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Mar 20, 2013 Sarah rated it 3 of 5 stars

I enjoyed reading this book and learning their ideas of what and why a good diet is. I am not going to do Whole30, nor do I think this is a sustainable diet for me. If I had some ongoing health or pain issues I might be more motivated to make the change. My eating philosophy is most things in moderation.
This book did make me conscious of eating sugar. I knowing eat a lot or refined sugar, and there's a lot "hidden" in foods. Yes, I know, according to this book sugar is sugar whether it's white o...more

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Mar 20, 2013 Stephanie LGW rated it 1 of 5 stars

Shelves: did-not-finish, food-diet

I tried, I really did. I got through the chapters about why you should eat this way and even got about 1/2 way into the how, but I just couldn't do it. This book is definitely not the worst one I've ever read, and I'm sure they had some good points, but I have a serious issue with any diet (and I'm using the term diet in the "all the food you eat is a diet" not "calorie-count to lose weight" sort of way) that recommends cutting out food groups. That is MY issue - I find that when I cut things ou...more

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Jul 22, 2012 Heather rated it 5 of 5 stars

I read this book at the encouragement of a friend, and I'm very glad I did. I learned lots and I highly recommend it to everyone. The processed food we are eating is killing us, and the best way to correct that is to get back to eating *real* unprocessed foods, primarily meat, seafood, eggs, vegetables, and fruit. It's a simple hypothesis, yet so obvious when you think about it. What I liked is how they pointed out that this is NOT a diet, it's a lifestyle. If you find that you have "fallen off...more

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Nov 19, 2012 Vicki Schmidt rated it 4 of 5 stars

The basic premise is what I've wondered for years: if we evolved from hunter/gatherers, then how can it be natural to eat margarine, breads/pastas, and sugar and artificial sweeteners? The quick answer is that it's not, and the author claims that these substances are actually damaging, causing systemic inflammation and allergies or allergy-like responses. As someone with fibromyalgia, I found this intriguing and am considering giving this a try. The "absolutely no cheating" rules sound daunting,...more

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Aug 19, 2012 Sareen rated it 4 of 5 stars

Shelves: science-health, non-fiction, food

The premise for this book is that food can either make you healthier or less healthy-- there is no neutral food. Foods that make you less healthy do so in at least one of the four following ways: 1) they have a psychological addiction to them, 2) they mess with your hormones, 3) they mess with your gut, and/or 4) they mess with your immune system.

This book explains the concepts in a simple yet logical way that has the science to back it up. The authors do a lot of "talk to the reader" kind of wr...more

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Dec 29, 2012 Ashley rated it 5 of 5 stars

This book was amazing. It was so well-written; I had no trouble with all the scientific portions because they everything in terms that were easy to understand and infused humor. I believe in this "diet" because it just makes sense. All of the processed foods are not good for us. They are not what we are supposed to eat. And I agree 100% that sugar is addictive. It's difficult in today's society to eat a clean diet though, especially around this time of year (holiday treats!). But I think this is...more

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Jun 21, 2012 Shelly Hamm is currently reading it

I'm really looking forward to reading this when it comes out! I have been a follower of Melissa and Dallas for a few years now and I truly believe in their work.

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Jul 21, 2012 Kelly rated it 5 of 5 stars

I had already dabbled with a Whole30 (and failed failed failed) before pre-ordering this book. In a lot of ways, I found the information and ideas presented to be a lot more approachable than in Robb Wolf's Paleo Solution. Tone and delivery are key when presenting ideas that go against, dare I say, the grain? :)

I did a Whole30 after I received this book and the results were noticeable - how I looked (lost weight, clearer skin), how I felt (less lethargic, zero IBS symptoms) and my desire to sust...more

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Apr 23, 2013 Jessica King rated it 4 of 5 stars

Game Changer! haha Being a Crossfitter nutrition is a constant topic of conversation and one that I have mostly avoided. I'm a soccer player, I like carbs. Plus pizza and mac and chesse are delicious! This book was a fantastic read on the subject of Paleo eating. It was just what I needed in terms to enter into the conversation. It has some technical information but also is not a hard read. I am 3 days from finishing my Whole 30 and I lost 6 lbs and really do feel amazing. I won't eat this stric...more

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Mar 04, 2013 Stephanie Stear rated it 5 of 5 stars

Shelves: health-and-fitness

Educational, eye-opening, and FUN TO READ. I am currently working on my first Whole30 challenge (being inspired by this book) and I'm enjoying the results I've seen so far and the anticipation of what the future holds for me. My cravings for sweets have disappeared (for the most part), I am slimmer, more energetic, sleeping better, and I have an overall feeling of wellness. The premise is to eat CLEAN. Eat REAL food. Unprocessed meats, vegetables, fruits, nuts, spices, herbs, healthy fats, etc....more

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