Author: wpadmin

The Microbiome Master Key by B. Brett Finlay and Jessica M. Finlay is, without question, the most comprehensive book on the human microbiome that I have read. While most people are familiar with the concept of the gut microbiome, and if you’ve been following my work, you’ll also have heard me talk about the oral microbiome, this book goes far beyond those commonly discussed areas.

In addition to dedicated chapters on the gut and oral microbiomes, the authors present current research on a wide range of lesser-known but equally important microbial ecosystems. These include the skin microbiome; the microbiomes of the heart and brain; the lung microbiome; and the microbiome of the urogenital tract. There are also fascinating chapters exploring the relationship between microbes and the musculoskeletal system, microbes and cancer, the impact of sleep on the microbiome, and a chapter examining COVID-19 through a microbiome lens. The book also challenges the common perception that environmental microbes are inherently dangerous, highlighting instead their often-protective and beneficial roles in human health.

One feature I particularly appreciated is the “Key Tips” section at the end of every chapter. While much of the book is highly technical and may not appeal to a general audience, these summaries distill complex research into practical, actionable insights. Even readers who choose to skim the technical sections would still gain value from these key takeaways alone.

The final chapter brings everything together by outlining practical steps to support microbial health and longevity. The authors emphasize that humans live in constant partnership with their microbes, and that lifestyle choices should consider not only our own needs, but those of our microbial communities as well. Key themes include:

• Nutrition: A diet rich in diverse, fibre-containing plant foods helps nourish a resilient and diverse microbiome. Minimally processed, plant-forward eating patterns are consistently associated with better microbial balance.
  
• Movement: Regular physical activity supports microbial diversity and overall metabolic health. The focus is on staying active in sustainable, enjoyable ways rather than rigid exercise prescriptions.
  
• Social connection: Strong social bonds with family, friends, and community are increasingly recognized as important for both mental health and microbial health, likely through their effects on stress, immunity, and behaviour.
  
• Stress management: Chronic stress can negatively alter the microbiome. Practices that reduce stress, such as time in nature, mindfulness, or simply adequate rest, play an important role in microbial resilience.
  
• Sleep: Consistent, high-quality sleep supports circadian rhythms that influence microbial function. Prioritizing restful sleep is a foundational, yet often overlooked, aspect of microbiome health.
  

This is not a book I would recommend to everyone. However, for those who are curious, scientifically inclined, or interested in learning more about a specific microbiome, such as the lungs or skin, it’s an excellent resource. Even reading select chapters can deepen one’s understanding of how profoundly interconnected our microbes are with every aspect of human health.

Although this cookbook is not strictly whole-food, plant-based, as small amounts of added oil are used, it is an excellent resource for anyone curious about vegan living or beginning their plant-based journey. Dominick Thompson opens the book by sharing his personal story of becoming vegan. Unlike many narratives that begin with a health crisis, Thompson’s turning point occurred while he was incarcerated. This unconventional and honest origin story sets the tone for a book that is as much about values and personal growth as it is about food.

Thompson clearly articulates his “why” for veganism with the simple yet powerful motto: “If It Requires Harm, Then Nahh.” This guiding principle carries throughout the book and is reinforced by a thoughtful section on social justice, an element often missing from nutrition and recipe-focused writings. He explains that he named the book after “Earth’s largest herbivore, the mighty African elephant-an intelligent, gentle, curious, strong, and peaceful creature that fuels its massive body with plants.” This symbolism underscores the book’s message that strength and vitality can coexist with compassion.

The book is organized into four main sections:

• The Eat What Elephants Eat Journey
• How to Eat What Elephants Eat
• The EWEE Kitchen
• Recipes
  

Interwoven throughout are practical and accessible educational resources, including an overview of macronutrients, guidance on plant-based protein sources, healthy fats, and key micronutrients. Readers will also find helpful tools such as a plant-based milk guide, whole grain and bean batch-cooking tips, a build-a-bowl guide, a leafy greens overview, and a simple smoothie formula. These additions make the book feel both instructional and supportive, particularly for those new to vegan eating.

The recipes themselves are clearly written, well organized, and beautifully photographed. Of the dishes I tried, the chickpea Caesar dressing stood out as a favourite, always a win when a recipe encourages more bean consumption! Many of the offerings are especially approachable for newcomers, with familiar comfort foods like Mac ’n “Cheese” and Orange “Chicken” reimagined in a vegan-friendly way.

One minor drawback is that some recipes require components from other recipes within the book, which means a bit of advance planning and extra page-flipping. That said, this is fairly common in comprehensive cookbooks and is entirely manageable with a little organization.

Overall, Eat What Elephants Eat is a thoughtful, encouraging, and practical cookbook. It serves as a strong resource for anyone at the beginning of their vegan journey, offering not just recipes, but context, compassion, and a broader understanding of how food choices connect to personal and social well-being.

“Nutrition isn’t rocket science, it’s much more difficult, and it affects our everyday lives.”

Food Intelligence isn’t a light read, but for anyone eager to deepen their understanding of nutrition, metabolism, and the forces that shape our eating habits, it’s an absolute powerhouse. Co-written by Julia Belluz, a science journalist with a Master of Science who openly shares her own struggles with weight, and Dr. Kevin Hall, an internationally recognized expert in human nutrition, metabolism, obesity, and neuroscience, this book blends accessible storytelling with rigorous science.

While many nutrition books stick to the usual macronutrient overview: protein, fat, and carbohydrates, Food Intelligence goes far beyond the basics. Belluz and Hall unpack the complex biological signals that control our hunger and satiety, weaving in what we now know about how the brain, hormones, and environment interact to shape behaviour. A central theme is the role of our modern food environment: how it nudges us, often unconsciously, toward overeating.

One of the most compelling chapters tackles ultra-processed foods (UPFs). Rather than demonizing the entire category, the authors draw an important distinction: the real culprits are energy-dense, hyperpalatable UPFs, the packaged cookies, candies, salty snacks, and convenience foods engineered to override our internal stop signals. The book argues that these foods don’t just taste good, they’re biologically primed to disrupt appetite regulation.

The section on improving the food environment is equally insightful. The authors outline how policy changes, such as adjusting advertising rules, taxing certain products, and making healthier options more accessible, could meaningfully reshape eating patterns on a societal level. Their discussion of “precision nutrition” is another highlight, cutting through hype to explain why personalized diets currently lack robust scientific backing.

Additional chapters explore the history of vitamin supplementation (including how deficiency diseases shaped modern marketing), the global calorie “glut,” and the massive problem of food waste. The final chapter ties everything together with practical steps individuals can take, grounded not in guilt or restriction, but in understanding how to work with your biology rather than against it.

Ultimately, Food Intelligence leaves readers with a sense of hope and clarity. Belluz and Hall make a compelling case that overeating and rising obesity rates are not failures of willpower but the predictable result of human biology colliding with a highly processed, highly marketed food landscape. By shifting the focus from personal blame to systemic understanding, they offer a refreshing and empowering perspective on what we can do, both individually and collectively, to create a healthier food future.