💪 Eat, Move, Sleep, Repeat: A Guide to Healthy Living

Professor Michael Gleeson's "Eat, Move, Sleep, Repeat" is a guidebook advocating a healthy lifestyle based on scientific evidence. It explores the interconnectedness of diet, exercise, and sleep for optimal health, offering guidance applicable to the general public. The book emphasizes a personalized approach, considering individual goals and capabilities, moving away from fad diets and exercise regimens. It covers topics from macronutrients and micronutrients to various diets, exercise types, and their impact on physical and mental well-being. Additionally, it emphasizes the importance of maintaining healthy organs and senses by providing nutritional, behavioral, and lifestyle guidelines. Weight loss and maintenance strategies, along with meal plans and recommended daily intakes for nutrients are explained.

Timeline of Events

• 1740: James Lind, a Scottish surgeon in the British navy, discovers that citrus fruits prevent and cure scurvy in sailors.
• 1757: James Lind conducts the world's first clinical trial, proving the efficacy of lemon/lime juice against scurvy.
• Late 1700s: Royal Navy begins issuing lime juice as part of sailors' rations. British seamen become the healthiest in the world for the time.
• Early 20th Century: The term 'Limey' is adopted by Americans.
• 1990: The Mifflin-St. Jeor equation was introduced. This equation is currently considered to be the best for estimating RMR.
• 2006-2010: Estimated 88,000 people die annually in the USA from alcohol-related causes.
• 2011: Lansley, Winyard, Fulford, et al. (2011). Dietary nitrate supplementation reduces the O2 cost of walking and running: A placebo-controlled study. J Appl Physiol 110 (3): 591-600.
• 2011: Larsen, Schiffer, Borniquel, et al. (2011). Dietary inorganic nitrate improves mitochondrial efficiency in humans. Cell Metab 13 (2): 149-159.
• 2018: Lassale, Batty, Baghdadli, et al. (2018). Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Mol Psychiatry doi: 10.1038/ s41380-018-0237-8. [Epub ahead of print – 26 September 2018].

Cast of Characters

• James Lind: A Scottish surgeon serving in the British navy. He discovered that citrus fruits could prevent and cure scurvy.
• Sir Prescott Joule (1818-1889): British scientist, the joule (unit of energy) is named after him.
• Wilbur Olin Atwater: Developed Atwater factors, the average net energy values for carbohydrate, fat, and protein.
• Hans Adolf Krebs: Discovered the Krebs cycle (also known as the tricarboxylic acid (TCA) cycle or the citric acid cycle).
• Lansley, Winyard, Fulford, et al.: Authors of "Dietary nitrate supplementation reduces the O2 cost of walking and running: A placebo-controlled study."
• Larsen, Schiffer, Borniquel, et al.: Authors of "Dietary inorganic nitrate improves mitochondrial efficiency in humans."
• Lassale, Batty, Baghdadli, et al.: Authors of "Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies."