Eat Move Sleep: How Small Choices Lead to Big Changes

by Tom Rath

Overview

Once in a while, a book comes along that changes how you think, feel, and act every day.

In Eat Move Sleep, #1 New York Times bestselling author Tom Rath delivers a book that will improve your health for years to come. While Tom’s bestsellers on strengths and well-being have already inspired more than 5 million people in the last decade, Eat Move Sleep reveals his greatest passion and expertise.

Quietly managing a serious illness for more than 20 years, Tom has assembled a wide range of information on the impact of eating, moving, and sleeping. Written in his classic conversational style, Eat Move Sleep features the most proven and practical ideas from his research. This remarkably quick read offers advice that is comprehensive yet simple and often counterintuitive but always credible.

Eat Move Sleep will help you make good decisions automatic — in all three of these interconnected areas. With every bite you take, you will make better choices. You will move a lot more than you do today. And you will sleep better than you have in years.

More than a book, Eat Move Sleep is a new way to live.

Product Details

ISBN-13:	9781939714008
Publisher:	Missionday, LLC
Publication date:	10/08/2013
Pages:	240
Sales rank:	97,861
Product dimensions:	5.60(w) x 8.10(h) x 1.20(d)

About the Author

EAT MOVE SLEEP: How Small Choices Lead to Big Changes, the next book from #1 New York Times bestselling author Tom Rath, will be released on October 8th, 2013.

To learn more about Tom Rath's books and current work, visit TomRath.org or follow @TomCRath.

Extended Bio

Tom Rath has been described by the media and business leaders as, "one of the greatest thinkers of his generation." He studies the role of human behavior in health, business, and economics. Tom writes and speaks on a range of topics, from wellbeing to organizational leadership.

Tom's next book due out in October 2013, Eat Move Sleep: How Small Choices Lead to Big Changes, is already receiving critical acclaim as a "transformative work." Tom has written several international bestsellers including the #1 New York Times bestseller How Full Is Your Bucket? In 2012, his book StrengthsFinder 2.0 was the top-selling nonfiction book worldwide. Tom's most recent New York Times bestsellers are Strengths-Based Leadership and Wellbeing: The Five Essential Elements. In total, his books have sold more than 5 million copies, been translated in 16 languages, and made over 250 appearances on the Wall Street Journal's bestseller list.

Tom is a Senior Scientist and Advisor to Gallup, where he previously spent 13 years leading the organization's work on employee engagement, strengths, and wellbeing. He also served as Vice Chairman of the VHL cancer research organization. Tom earned degrees from the Universityof Michigan and Universityof Pennsylvania, where he is now a guest lecturer. Tom and his wife, Ashley, and their two children live in Arlington, Virginia.

Table of Contents

Eat Move Sleep 3

1 The Basics 11

Forget Fad Diets, Forever

Make Inactivity Your Enemy

Sleep Longer to Get More Done

2 Small Adjustments 19

Every Bite Is a Net Gain or Loss

Step Away From Your Chair

Sleep Makes or Breaks a Day

3 Quality First 25

What Counts More Than Calories

Use Product Placement at Home

Work Faster While You Walk

4 Break the Cycle 32

Sugar Is the Next Nicotine

Substitutes Are a Nicotine Patch

Take Two Every Twenty

5 Staying Healthy 39

Judge Food by the Color of Its Skin

A Vaccine for the Common Cold

Quality Beats Quantity in Bed

6 What Counts 45

Wear a New Pair of Genes

Measuring Makes You Move More

Target 10,000

7 Refined Fuel 51

Be Less Refined

Family Style Is Making Us Fat

Burn Calories After Your Workout

8 Tuning Matters 57

Empty Stomach, Bad Choices

The 20-Minute Meal Rule

Move Early for a 12-Hour Mood Boost

9 Shortcuts 64

The First Order Anchors the Table

Realign Your Spine

Fight the Light at Night

10 Decisions 70

Prioritize Your Protein

Stop Buying Junk for Friends

Find Your Motivation to Move

11 Working 76

Keep Work From Killing You

The Danger of Desktop Dining

Working While Intoxicated

12 Quitting 82

The Throwaway Foods

Help a Quitter Win

Hit Snooze and You Lose

13 Myth Busting 88

The Butter Is Healthier Than the Bread

Don't Eat

Your Meat and Potatoes

Be Cold in Bed

14 Home 94

Small Plates, Smaller Waistline

Staying Active

Starts at Home

Make Sleep a Family Value

15 Get Ahead 100

Don't Be Fooled by the Decoy

Structure Exercise for Enjoyment

A Night to Remember

16 Energy 106

Avoid a High-Fat Hangover

Take Your Brain for a Walk

Try Exercise Instead of Sleeping Pills

17 Expectations 113

Stigmatize Sinful Foods

Organic Does Not

Equal Healthy

Go Public With a Goal

18 Good Nights 119

Feast at Sunrise, Fast at Sunset

Television Shortens

Your Life Span

Protect Your Final Hour

19 Think Again 125

Dried and Juiced Is Fruitless

Don't Judge a Box

by Its Cover

Make Noise at Night

20 Your Routine 132

Less Heat, Better to Eat

Driving to Divorce

Sleeping in Only Sounds Good

21 Simple Steps 138

Buy Use It or Lose It Foods

How You Move Matters

Keep Stress From Ruining Your Sleep

22 Looking Good 145

Get a Tan From Tomatoes

Look Younger With Each Step

Sleep to Impress

23 An Extra Boost 151

Eat the Healthiest Food First

The Right Way to Get High

Sleep Your Way to a New Day

24 Reminders 157

Grab a Handful

Take Five Outside

Pay for Peer Pressure

25 Prevention 164

Eat to Beat Cancer

Get a Prescription for Exercise

Know Two Numbers by Heart

26 Daily Choices 171

Buy Willpower at the Store

Clean Your Brain and Bowels

Sleep on It

27 New Habits 176

Save the Cake for Your Birthday

Indulge Less to Enjoy More

Take Credit to Make It Count

28 Trendsetters 183

Broccoli Is the New Black

Stick With Coffee, Tea, and Water

Tame Ties and Tight Pants

29 Ideas for Life 191

Fight Risk With Food

Gain Sleep With Weight Loss

Eight Is Enough

30 Wrapping Up 197

Every Meal Matters

Put Activity Before Exercise

invest in Sleep for Your Future

Concluding Thoughts 203

Putting It All Together

First 30 Days Challenge 209

Notes 219

Acknowledgements 245

What People are Saying About This

Anita Bruzzese

"Being healthy begins by reading this life-changing book." --ANITA BRUZZESE, author and USA Today columnist

Gordy Klatt

"Tom Rath lays out ways of changing our eating, exercise, and sleeping habits that are easy to do at our own pace. Eat Move Sleep will be a big help to me and my patients." --GORDY KLATT, M.D., founder of the American Cancer Society Relay for Life

Shawn Achor

"Tom Rath has successfully written the operating code for human health. Reading Eat Move Sleep should be as mandatory as health insurance." --SHAWN ACHOR, bestselling author of The Happiness Advantage and Before Happiness

Meryl Comer

"Eat Move Sleep never lets the reader off the hook. All 76 million of us Baby Boomers should take heed." --MERYL COMER, President, Geoffrey Beene Foundation, Alzheimer's Initiative

Jason Powers

"Eat Move Sleep is simply a must-read. As a physician, I cannot begin to explain how vital this book is for improving human health and well-being." --JASON POWERS, M.D., Chief Medical Officer, Right Step

Ken Blanchard

"Tom Rath knows this topic inside out and is sharing his best research-driven tips and proven ideas in a relaxed, relatable, and easy-to-digest format." --KEN BLANCHARD, Ph.D., coauthor of The One Minute Manager

Sir Ken Robinson

"A passionate and practical guide to how to live better and longer. Eat Move Sleep will change your life. It might also save it." --SIR KEN ROBINSON, bestselling author of The Element

Greg Link

"Breakthrough insights about your ultimate strength: your health. I learned surprising health secrets from Tom's life long research..read Eat Move Sleep, you will be stronger and live longer." --GREG LINK, co-founder FranklinCovey and co-author of Smart Trust

Ori Brafman

"Backed by science and filled with heart, Eat Move Sleep is the best self-improvement book I've ever read." --ORI BRAFMAN, bestselling author of Sway and The Starfish and the Spider

Daniel H. Pink

"One of the most successful nonfiction writers of his generation, Tom Rath has produced a blockbuster book that offers readers deep insights alongside specific actions. Eat Move Sleep is a transformative work." --DANIEL H. PINK, bestselling author of Drive and To Sell Is Human

Patrick Lencioni

"A wonderful book you can't stop reading. Your health I.Q. will never be the same." --PATRICK LENCIONI, bestselling author of The Five Dysfunctions of a Team

Val J. Halamandaris

"A road map for leading a long and meaningful life. Every human being should have this book right next to the Bible on their nightstand." --VAL J. HALAMANDARIS, President, National Association for Homecare and Hospice

Esselstyn Jr.

"Tom Rath has developed multiple creative strategies for a lifestyle of enduring health." --CALDWELL B. ESSELSTYN, JR., M.D., author of Prevent and Reverse Heart Disease

Brian Wansink

"Rath's new book invaluably delivers." --BRIAN WANSINK, Ph.D., author of Mindless Eating

Editorial Reviews

10/21/2013
Gallup senior scientist and prolific business author Rath (Strengthfinder 2.0) explores how diets, exercise regimens, and sleep choices influence our health. Rath, diagnosed at age 16 with a life-threatening genetic disorder, draws from personal experiences as well as research, asserting that "small decisions about how you eat, move and sleep each day count more than you think." He offers practical tips to make long-lasting behavior changes and, in an encouraging, conversational tone, urges readers to "forget fad diets, forever," "make inactivity your enemy," and "sleep longer to get more done." He also emphasizes the importance of incremental changes, ranging from ideas on "product placement" in the home, getting a device to track steps, and using smaller plates to combat overeating. Snappy titles like "Family style is making us fat," energize the short, punchy chapters and add levity to what could be daunting behavioral changes. While much of Rath's advice is common-sense, his willingness to share his personal struggles makes this an easy, persuasive read for those trying to correct self-sabotaging behavior or adopt a healthy lifestyle. (Oct.)

Publishers Weekly

"A passionate and practical guide to how to live better and longer. Eat Move Sleep will change your life. It might also save it."
-SIR KEN ROBINSON, bestselling author of The Element

"One of the most successful nonfiction writers of his generation, Tom Rath has produced a blockbuster book that offers readers deep insights alongside specific actions. Eat Move Sleep is a transformative work."
-DANIEL H. PINK, bestselling author of Drive and To Sell Is Human

"Rath's new book invaluably delivers."
-BRIAN WANSINK, Ph.D., author of Mindless Eating

"Tom Rath lays out ways of changing our eating, exercise, and sleeping habits that are easy to do at our own pace. Eat Move Sleep will be a big help to me and my patients."
-GORDY KLATT, M.D., founder of the American Cancer Society Relay for Life

"Tom Rath's next project [Eat Move Sleep] may be his most important yet...Fortune 500 leaders look to him as one of the greatest thinkers of his generation."
-WASHINGTONIAN magazine

"Tom Rath has developed multiple creative strategies for a lifestyle of enduring health."
-CALDWELL B. ESSELSTYN, JR., M.D., author of Prevent and Reverse Heart Disease

"A wonderful book you can't stop reading. Your health I.Q. will never be the same."
-PATRICK LENCIONI, bestselling author of The Five Dysfunctions of a Team

"A road map for leading a long and meaningful life. Every human being should have this book right next to the Bible on their nightstand."
-VAL J. HALAMANDARIS, President, National Association for Homecare and Hospice

"Tom Rath knows this topic inside out and is sharing his best research-driven tips and proven ideas in a relaxed, relatable, and easy-to-digest format."
-KEN BLANCHARD, Ph.D., coauthor of The One Minute Manager

"Tom Rath has successfully written the operating code for human health. Reading Eat Move Sleep should be as mandatory as health insurance."
-SHAWN ACHOR, bestselling author of The Happiness Advantage and Before Happiness

"Eat Move Sleep never lets the reader off the hook. All 76 million of us Baby Boomers should take heed."
-MERYL COMER, President, Geoffrey Beene Foundation, Alzheimer's Initiative

"Backed by science and filled with heart, Eat Move Sleep is the best self-improvement book I've ever read."
-ORI BRAFMAN, bestselling author of Sway and The Starfish and the Spider

"Eat Move Sleep is simply a must-read. As a physician, I cannot begin to explain how vital this book is for improving human health and well-being."
-JASON POWERS, M.D., Chief Medical Officer, Right Step

"Breakthrough insights about your ultimate strength: your health. I learned surprising health secrets from Tom's life long research..read Eat Move Sleep, you will be stronger and live longer."
-GREG LINK, co-founder FranklinCovey and co-author of Smart Trust

"Being healthy begins by reading this life-changing book."
-ANITA BRUZZESE, author and USA Today columnist

From the Publisher

"Tom Rath's next project [Eat Move Sleep] may be his most important yet...Fortune 500 leaders look to him as one of the greatest thinkers of his generation."

Washingtonian Magazine