The Women's Health Body Clock Diet The 6 Week Plan to
Reboot Your Metabolism and Lose Weight Naturally
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To my balance buddies and partners in the kitchen: my
husband, Robert; my sons, Robert and William; and, of
course, all my amazing clients.
You all remind me that personal relationships are
synergistic just like foods in our bodies.
CONTENTS
INTRODUCTION: TIMING IS EVERYTHING
Reboot your circadian rhythm for natural weight loss and better health
PART I: HOW YOU TICK
CHAPTER 1 The Dirty Secret about Diets
They don’t work. So let’s try habitual nourishment instead. It’s delicious and fun!
CHAPTER 2 Nine Lessons for Leaner Living
Helpful notes to deconstruct the negativity around your weight.
CHAPTER 3 Girls Got Rhythm
Understanding your body clock and the “zeitgebers” that make it cuckoo.
PART II: RESET YOUR BODY CLOCK
CHAPTER 4 Reset Button #1: Change Your Food ’Tude
Master the Pillars of Positive Nutrition and learn to recognize real hunger
CHAPTER 5 Reset Button #2: Eat, Snack, Eat, Snack, Eat
Fall into the drumbeat of an eating structure to synchronize your clocks and defeat temptation
CHAPTER 6 Reset Button #3: Go to Bed Like Clockwork
Send stress (and cravings) packing and settle down to a long, rejuvenating slumber
PART III: BODY CLOCK REPAIR and
MAINTENANCE
CHAPTER 7 Phase 1: Reset Your Clock
Take 2 weeks to resynchronize your body clock and start losing weight
CHAPTER 8 Skill Builder: How to Eat an Oreo
Master mindfulness and the world is your no-worries buffet
CHAPTER 9 Phase 2: Respect Your Clock
Days 15 to 30: Time to fine-tune your clock with self-care
CHAPTER 10 Skill Builder: Mindfulness, Meditation, and Compassion
Practical strategies for crushing the cortisol monster
CHAPTER 11 Phase 3: Rock Your Clock
Days 31 to 45: Adding more flexibility to a life of quiet strength and control.
CHAPTER 12 The Body Clock Diet Recipes
Delicious meals to satisfy real hunger . . . in the nick of time!
CHAPTER 13 The Body Clock Diet Workouts
Exercises for Phases 1, 2, and 3 that respect your precious time
CHAPTER 14 The Mommy Clock
How to ingrain your entire family with the principles of positive nutrition
SPECIAL SECTION: A FINAL MESSAGE, PLUS STORIES OF SUCCESS
ACKNOWLEDGMENTS
INTRODUCTION
Timing Is Everything
Reboot your circadian rhythm for natural weight loss and better
health
Imagine feeling calm, wonderful, and happy. Your body is lean, strong, and
nimble. It moves with power and grace. You have the energy to accomplish
all the tasks of your day, stress-free, with energy to spare. You work hard
and play hard, and at the end of the day you fall into bed tired. Not
exhausted, but “good tired.” You’ve known that feeling: It’s the kind of
feel-good exhaustion that welcomes sleep as you drift off to restful slumber
for the night.
This is not science fiction. This can actually be your life. In fact, it should
be! This is how our bodies were designed to perform, aligned with a natural
rhythm governed mostly by the rising and setting sun. This rhythmic ebb
and flow of waking and sleeping is an organic cycle that promotes optimal
health; it only seems like fantasy because this kind of perfection is so
terribly far from the life most of us experience. The Women’s Health Body
Clock Diet is designed to reset your body’s internal timers to transport you
back into a healthier rhythm. It’s going to feel great! And you’re going to
feel good about yourself 24/7 when you’ve completed this program.
I am so happy you joined the editors at Women’s Health and me on this
journey! You will finally find clarity and enlightenment about what it takes
to lose weight naturally, without struggle, and keep it off. Let’s face reality:
With a plethora of nutrition information from the media to supposed
weight-loss gurus to the pages of research, we are dazed and confused by
the contradictory claims. How do we know what works for you, me, and
even our children? Well, with almost 20 years of clinical nutrition
experience as a registered dietitian, I believe I have the answers and the
evidence to help you free yourself from the dieting mentality and be truly
healthy.
YOUR INTERNAL CLOCK
The goal of this book is to reset your circadian rhythm, the body’s 24-hour
master clock, and other internal clocks—a harmony of biological rhythms
that control sleeping and waking, hunger and fullness hormones, body
temperature, blood pressure, digestion, and energy, all of which affect your
body composition.
When your body clock is ticking optimally, weight loss and weight
maintenance come much more easily because you can allow your natural
hunger patterns to guide your food choices and amounts. You don’t fall prey
to terrible cravings. You don’t have to count calories and can adopt my
philosophy that “all foods fit” into healthy nutrition. Yes, that means you
can literally have your cake and eat it too. Cake! That may sound crazy
coming from a certified diabetes educator, but consider this: I am also a
certified eating disorders specialist and registered dietitian. I’ve
successfully treated women with extreme binge-eating problems and the
“all foods fit” idea works for them, too. So trust me when I say that you
don’t have to count calories anymore! In fact, counting calories can actually
work against you, as I’ll demonstrate.
You see, good nutrition is not just a numbers game. It’s about nurturing
your mind, body, and spirit to realign with your natural biorhythms.
NATURE VERSUS NANOTECHNOLOGY
We have a significant challenge with obesity in the country, and in the
majority of cases, it’s caused by lifestyle hiccups that shift our bodies out of
their natural rhythms of waking, eating, being active, and sleeping. The
human body has not caught up with the progression of industrialization,
technology, and urban life. We’re still the same beings that, in the days
before iPhones or even windup alarm clocks, woke up with the sun. We
weren’t built with battery packs to run day and night like robots. Only the
Energizer Bunny can keep going and going.
People want to get back to a lifestyle driven by nature versus
nanotechnology. However, the answer is not just to turn off your wrist
phone and computer. The solution is to reset your master body clock to flow
with the rhythm of the 24-hour cycle of light and dark. You know as well as
I do that this modern world is not about going with the flow. It’s like a race
to be the best in which the course isn’t linear with a start and finish; instead
it can feel more like the exercise wheel in a gerbil’s cage, constantly
spinning but going nowhere. It’s time to get off that crazy wheel.
I COME FROM A BIG ITALIAN FAMILY
My name is Cipullo, which is a derivative of onion in Italian. Like an onion,
I have a lot of layers you can’t see. You do too; we’re all complex beings
with many layers. Looking at me, the nutritionist, you might be surprised to
learn that I used to have an unhealthy relationship with food and that almost
everyone in my family is obese. My family members have struggled with
their weight—and their health—for many years. My two wonderful uncles,
Dennis and Gene, passed away from complications of poor self-care,
including the serious medical problems associated with diabetes. I grew up
in a home that looked like the one in The Sopranos, minus the Mafia. The
men in my family were 300 pounds plus, a diabetes diagnosis was the norm,
and large portions of food were always within a fork’s reach. Here’s a
telling picture: At holidays, my mom would make 30 pounds of potatoes for
15 people!
I learned about registered dietitians and their work through my uncles’
health struggles. Uncle Gene allowed me to join his nutrition session with
his dietitian when I was just a sophomore in high school. That experience
convinced me to pursue human nutrition and dietetics. After earning my
RD, my uncle Dennis was diagnosed with diabetes and related medical
complications. His doctor knew I was a registered dietitian and asked me to
write a medical nutrition plan for Uncle Dennis as a test. If I got it right, Dr.
Pattner promised to refer clients to me. Well, he liked my plan and started
referring clients. I felt great satisfaction trying to help my uncle and others
to eat healthier. I know that successful weight loss can happen through
lifestyle changes, but I’m also realistic about how hard it can be to change
lifelong habits.
The women in my family are mostly apple shaped. When I was growing
up, my mom had a magnet on our refrigerator that read “Joan, don’t break
your diet.” I found that quite ironic. Weight management was always top of
mind among the Cipullos, yet the adults were all overweight and in poor
health. I grew up hearing the greeting “Hi, you look like you lost weight” or
“Happy Thanksgiving, you gained weight.” Um, WTF?
Through my family, I learned firsthand what didn’t work. While I was
never “heavy,” I did struggle through high school and college to find a
healthy relationship with food and body image. I got caught up in the throes
of weighing myself daily, trying to control the number on the scale, and
running miles and miles to compensate for what I ate. Food and my body
ruled my thoughts for a long time.
I was determined to be healthy, and by that I mean balanced. I set out on
a mission to learn how to eat for weight loss and maintenance and then to
share the message. I learned that delicious food, including steak and Uncle
Dennis’s Italian pastries, can be part of a healthy lifestyle with a fit body
when eaten in moderation to satisfy true physical hunger. But I also learned
how impossibly hard it is to change the habits of someone who doesn’t
want to change. Dietitians and books like this one are only worthy of your
time if you’re willing to implement their advice. You can do this, I know
you can, but you must want to in your heart of hearts.
YOUR TOTAL BODY CLOCK TRANSFORMATION
My cousin Andrea always jokes that I should put a picture of our family on
my office door to let clients know that I come from a tribe of meat and pasta
eaters, not skinny vegetarians, and that I understand firsthand the health
implications of an excessive diet and sedentary lifestyle. It would also
illustrate the fact that your genetics and the environment in which you were
raised do not condemn you to a life of poor health. I grew up in a family of
unhealthy eaters, and yet I was able to change my lifestyle to become a fit
foodie. And you will, too. Good health is possible for anyone.
Note that I’m focusing on the word health and not weight. One of the
most important lessons you will learn in this book is to forget about the
number on the scale. We will use the word weight for clarity, but I want you
to try hard to stop identifying yourself by your pound weight. I’m
convinced that the relentless obsession with number of pounds actually
prevents weight loss. What’s the first thing that happens when you visit
your doctor after handing in your insurance card? The nurse weighs you.
Most doctors take that scale number and plug it into a height-weight chart
that shows your body mass index (BMI). BMI, based on your height and
weight, is an inaccurate measure of body fat and overall health because it
doesn’t take into account bone density, muscle mass, and racial and sex
differences. Frankly, I think BMI is BS. It’s a useless tool for gauging one’s
health, and it’s often misleading. For example, in a new study, researchers
from Oxford Brookes University in the United Kingdom found that more
than a third of 3,000 people who were classified as having a normal, healthy
BMI were actually at risk for obesity-related problems like cardiovascular
disease. BMI may have given them a false sense of security when it should
have made them aware of potential health risks.
In my private practice, the scale remains hidden. I want my clients to
ignore the number of pounds or the BMI and use how they feel as a gauge
of mind, body, and health. Want a more accurate tool than your bathroom
scale? Try the 10-second string test.
My friend, you are not alone in your quest for balance, weight loss, and
health. We’ve all been there. In this book you will hear stories from my
clients about how they choose to eat all foods, accept their bodies as they
are, and even lose weight. I hope they will inspire you to adopt a neutral
food and body language focusing on the positives.
This book is about working synergistically with your body clock to lose
weight naturally. You’ll learn that you absolutely must eat enough food to
prevent a decrease in your metabolism. Restrictive diets (also called
starvation diets) can slow your metabolism by as much as 30 percent,
disrupting your body clock and sabotaging your weight-loss hopes. The
Women’s Health Body Clock Diet meal structures will help you to actually
boost your metabolism, not stifle it. You will learn that stress hormones
trigger the storage of fat in your cells, and you’ll find out how mindfulness
and self-compassion are the keys to resetting your body clock into a natural
rhythm that promotes a healthy weight.
BENEFITS OF A CLOCK THAT KEEPS TIME
If you truly desire a fresh start with food, mood, and body, let’s get started.
Over the course of 6 weeks, the Body Clock Diet program will help you to .
..
REVERSE unhealthy habits.
OVERCOME stress.
INCREASE your metabolism to help you burn more calories.
REDUCE your waist circumference (and pass the string test!).
EAT ANYTHING you desire, mindfully.
NEVER COUNT calories again.
HONOR your body and mind.
LOSE weight and feel great.
BE HAPPY with the person you are now!
