- Introduction
- Why I Wrote This Book
- How to Use This Book
- Health and Fitness Are Not the Same
- Dieting and the Media
- Empty Calories Versus Negative Calories
- Calorie Counting
- Hydration and Electrolytes
- Detox: The Dirty Truth
- Macronutrients and Micronutrients
- Calories, Carbs, Fats, and Proteins
- The Role of Vitamins and Minerals
- Popular Diets
- BMI, BMR, and Smart Weight Loss
- Exercise Types: Isometric, Isotonic, and More
- Aerobic vs Anaerobic Exercise
- Strength Training by Age Group
- Non-Exercise Activity Thermogenesis (NEAT)
- Supplements, Smart Pills, and What Works
- Gaining Muscle at Any Age
- Exercise Recovery and Sleep
- Hormones and Metabolism
- The Impact of Aging
- Stress, Depression, and Weight Gain
- Gut Health and the Microbiome
- Intermittent Fasting: Science or Fad?
- Understanding Diabetes
- Inflammation and Chronic Disease
- Memory, Brain Fog, and Mental Performance
- Saunas, Sweating, and Hot Tubs
- Special Considerations for Seniors
- Common Myths Debunked
- Final Thoughts and Motivation