What’s it about?

Eat, Move, Sleep (2013) offers simple tips for improving your health and well-being in some very important ways. You don’t have to revolutionize your lifestyle to get in shape and increase your energy levels – little changes can make a big difference, and these blinks will show you how.

About the author:

Tom Rath learned the value of living a healthy lifestyle when he was diagnosed with a serious illness as a teenager. Though his illness could have killed him, he learned to take control of his body and live a healthy and fulfilling life by making positive changes in the ways he eats, moves, and sleeps.

Lose the trend diets and let inactivity be your worst enemy:

Do modern diet trends and facts confuse you? You are definitely not alone. A statistical study reported that 3 out of 4 people complain about today’s dietary guidelines and that they make it challenging to eat healthily. They said that it is easier for them to figure out their income taxes than to figure out how to eat right.

This might be the reason why most Americans are trying to lose weight, and yet two-thirds of them end up obese. Many claimed healthy diets fail. If you are planning on dropping a couple of pounds, there are many diet trends online, but they can’t serve your interest long term. Some crazy diets recommend eating only cookies or smoothies for several days. Yes, this might make you lose some weight, but you’ll be stuck with health issues, and no one wants that.

“Every hour you spend on your rear end… saps your energy and ruins your health”.

Tom Rath

Over the decades, the concept of pf healthy has shifted from low-fat food to low-carb food. The truth is the quality of your food matters much more than the quantity of what you eat. A Harvard study showed after tackling 100,000 people for two decades that the type of foods you eat plays a far more remarkable effect on your health than your total caloric consumption.

The quality of your diet is also more important than your physical activity. It’s not hard to take on healthy eating habits. It’s pretty simple to maintain an enjoyable and healthy diet, and once you do that, try to keep it up for a long time. This will secure your short-term energy and perfect your long-term health.

Working out two or three times a week is not enough! It’s your daily activity that counts.

Decreasing your chronic inactivity is a crucial key to good health.  A study done by the National Institution of health reported that exercise alone is not enough, and those who sit for too long have a 50% bigger risk of death from any cause.

When you take away from yourself only one hour of sleep, it negatively affects your well-being, health, productivity, and mental ability.  Sleeplessness working late in a project will only slow you down and decrease your performance. Keep taking breaks regularly, get enough sleep, and notice your productivity increase. When you feel like you need one extra hour of energy, sleep for an extra hour, and vice versa.

What is more critical than calories:

Attempting to eat healthily might be more intimidating if you want to rely on food labels for nutritional details. Food labels are usually not enough. So, to eat healthily, you need to start thinking about the food you eat properly.

Before eating, ask yourself:

“Is this food going to bring me a nutritional loss or gain?”.

Those who start a diet assume that they will come to a specific endpoint. Some imagine losing 6 kg if they stop eating carbohydrates for two months. This might work, but never to maintain a healthy body in the long run.

To preserve long-term healthy nutrition, you have to specify the food that has a negative or positive effect on your body, and that means considering all the ingredients it has. For example, a healthy salad is a big no, no, if you add fried chicken in it.

“Set a goal of eating foods that have a ratio of one gram of carbs for every one gram of protein.”

The author, Tom Rath, learned that his favorite dish of salmon with barbeque sauce harms his body because of the sugar in the sauce. So, he learned how to enjoy the salmon without the sauce.

Don’t worry about how many calories you eat; there are far more critical things to worry about.

This doesn’t mean you should eat sausage and slices of bacon all day to maintain the one-gram protein one-gram carb rule. Actually, processed meat should be the last on your protein list.

Also, potato chips contain 20 grams of carbs for every gram of proteins, so let us steer clear from that too.

Sugar is the next nicotine:

Sugar powers cancer, heart diseases, obesity, and diabetes. It is a toxin! Statistical studies show that one individual consumes 150 pounds of sugar a year. Sugar kills more people than heroin and cocaine.

Sugar is a “candy for cancer cells”; it has been implicated in aging and inflammation of the body cells and thus triggering tumor growth. Once you reduce your sugar consumption, you reduce the growth chance of cancerous cells.

Just like how cigarettes were once seen as a pleasant break (stress reliever) before being implicated in the growth and development of cancer and many other illnesses, sugar is as much addictive as a cigarette.

Every time you take a bite of chocolate, your brain lightens up, releases dopamine and increases your sugar cravings. As time passes, your mind increases your tolerance to sugar, just like how people accustom tobacco or alcohol. So, the more sugar you consume, the more your body craves the pleasurable sensation.

“It appears diet drinks with artificial sweeteners are not much better. The taste of diet drinks makes you crave other sweet foods and may even increase the risk of a stroke, depression, and heart attack”.

If you feel an urge to eat sweet food, it is not your fault. Because our ancestors had a preference for sweet taste, we became genetically wired to trust and crave the sweet taste. They used this preference to discern whether a specific food is poisonous or not.

You can try using substitutes. Although anything that makes your food taste sweeter will decrease your cravings for healthy eating. Therefore, the use of alternatives will still work against your health in the long run.

Restrain sugar cravings and keep away from sugars, sucralose, maltitol, honey, high fructose corn syrup, aspartame. While some of these alternatives are better than the others, when you avoid sweeteners, you will decrease your sugar cravings.

Put on a new set of genes:

Bad genes are no defense for living an unhealthy lifestyle. The author of this book suffers from a rare genetic condition that is similar to losing the genetic lottery. He didn’t blame his bad genes for his poor lifestyle choices.

Your lifestyle choices can have a much more effect on your health than your genetic state. A scientific report recorded a 40% reduction in the genetic tendency for obesity. While your genes can cause you obesity, they don’t prevent you from living a healthy life.

Studies show that some activities and lifestyle adjustments prevent gene-disease.

A robust genetic mutation of heart diseases can be changed. Consumption of veggies and fruits in significant portions revoke the effect of this mutation and decrease the possibility of cardiovascular diseases.

While you might not be able to alter your genes altogether, you can change their effect on your health over time. You might not be able to adjust your family history; you have a chance to improve your family’s future by choosing to live healthily.

If you decide to put up your activity levels, keep track of how much you move. A study found that after people were assigned to wear pedometers, they unintentionally walked an extra mile per day. Once enlarge your activity level by 27%, you will decrease your blood pressure levels and your BMI.

Figure out a way to measure your daily movements and set a goal for each day. It is mostly spread to estimate the number of steps you have daily on your phone, a pedometer, or any other tackling device.

Ten thousand steps a day are pretty practical for your overall daily activity. This somewhat equates to five miles, which is not as intimidating as it sounds once your daily activity starts increasing. However, if you recorded 5,500 steps or less, you are considered sedentary.

Moving from a sedentary lifestyle into 10,000 steps a day brings excellent health benefits from keeping diabetes away to weight loss and a lot more. The simple things can make a change; start by using the stairs instead of the elevator, take a stroll in the neighborhood, play an active sport, and so on.

Judge a fruit by the color of its skin:

The advantages of a plant-based diet can never be overstated. Eating natural fruits drives diseases away, helps you live longer, look better, and serves as an additional energy source for metabolic activities. Though many people don’t eat enough plants and prefer eating large amounts of junk food instead.

The idea of eating veggies and plants doesn’t only influence your physical health. Studies show that the intake of fruits and vegetables provokes happiness and well-being.

A great way to judge a veggie or a fruit is by the color of its skin. Fruits with dark and vibrant colors are the best. Greens are magnificent, broccoli, spinach, kale, cucumbers, zucchini, celery, peppers, and other leafy greens are high for health as well as red and blue plants, which are considered excellent nutritional sources. Berries, tomatoes, apples, cherry…

Empty stomach = bad choices:

The hungrier you are, the harder it is to avoid eating unhealthy food. Whenever your stomach gets empty, your blood sugar level drops. This is when you start craving ice cream, brownies, pizza, burgers, and other junk foods. A scientist conducted an MRI to find out why this happens; he found that when your body is at that state, it focuses on consuming high-calorie foods to normalize your blood sugar levels.

“Many foods are better off in the trash than in your stomach. The next time you receive unhealthy food as a gift, subtly dispose of it for later. When you get a free dessert or candy with a meal, leave it behind. If the item is bad for your health, don’t feel guilty. You are not wasting food. You may be saving lives”.

To stay away from starvation mode, keep a handy homemade snack pack with you.  This is not only to meet your cravings, but it serves as a backup when you are somewhere with no healthy food options. When you are going out, grab a small bag of nuts, fruits, or veggies with you.

Planning for healthy options beforehand helps us reduce the need for last-minute choices.

There is nothing good about eating fast. Once you eat quickly, it will become hard for your digestive system to send you the “you are full” message. So, you’ll keep eating and eating until it’s too much, and you will enjoy your food’s flavorless.

Racing through meals also increases your risk of obesity and getting type 2 diabetes. Therefore, take your time while eating a meal and avoid developing some significant effects.


Eat right. Move more. Sleep better. Do all these things at once and watch your well-being glow.

 Eating right provides you’re with enough energy for exercises, which in turn, will improve your sleeping quality. A good night’s sleep will increase your tolerance for eating right the next morning. This cycle is the combination of three major elements; eating, moving, and sleeping. By carrying these three elements out regularly, you will better the odds of living a happy, healthy, and long life.

Try this:

Maintain an environment of health around you. Fill your daily activities with friends and family that motivate the better you, the healthy one. Help yourself! Help your loved ones live and enjoy their selves like life depends on it because it does.