It Starts with Food Quotes

“Being chronically underslept, overexercising, or experiencing chronic psychological stress—a hallmark of modern life—can all trigger unhealthy levels of cortisol in the body. But so can prolonged periods of not eating (extended fasting) or eating too little (excessive calorie restriction).”
― Melissa Hartwig, It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

“Eating before bed not only messes with leptin levels, but it can impede growth hormone release, which is critical for tissue regeneration and growth and repair of many cells in the body. And if that snack is sugary or rich in refined carbs, it also pushes insulin levels up, which may lead to a blood sugar crash in the middle of the night. This affects melatonin secretion, which governs our sleep patterns, and means you could”
― Melissa Hartwig, It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

“Sat-Fat Myth #4: Saturated fat promotes insulin resistance and inflammation. True. Some forms of saturated fat (particularly the “long chain” versions) do contribute to insulin resistance and, by extension, inflammation in the body, which does increase your risk for cardiovascular disease and stroke. Palmitic acid (PA) in particular is the type of saturated fat most correlated with insulin resistance and inflammation. But the form of saturated fat that gets all kinds of ugly in your body doesn’t come from eating saturated fat. The harmful kind of saturated fat comes from eating too many refined carbohydrates.”
― Melissa Hartwig, It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

“when the liver and muscle glycogen stores are full. In the case of full glycogen stores, the liver then turns the glucose into fat—specifically, a form of saturated fat called palmitic acid (!)—which could be used for energy but is more likely (because you’re a sugar-burner and not fat-adapted) to promote elevated triglycerides, leptin resistance, and insulin resistance and to be added to your fat stores.”
― Melissa Hartwig, It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

“Belly fat is especially active in this process, contributing to inflammation more than fat stores in other areas (like your buttocks or thighs).”
― Melissa Hartwig, It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

“physical coordination are better. And you’ll probably notice”
― Melissa Hartwig, It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

“But one thing is certain—in the case of nutrition and health, the science can be confusing and can lead to “paralysis by analysis” (a state in which you take no action because you’re not sure what to do).”
― Melissa Hartwig, It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

“simply reducing your calories isn’t likely to change or alleviate your food cravings, even if you do lose weight.”
― Melissa Hartwig, It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

“There is not a single health-promoting substance present in grains that you can’t also get from vegetables and fruit.”
― Melissa Hartwig, It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

“what is at the root of lifestyle-related diseases and conditions like heart disease and stroke? Take one guess. Systemic inflammation.”
― Melissa Hartwig, It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

“As a rule, we think the foods that are good for your body should also not mess with your mind.”
― Melissa Hartwig, It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways