The truth is most people don’t actually need grueling, extreme workouts or aggressively limited diets to lose weight and feel proud to flaunt their bodies in bathing suits. What they need is a plan that is focused on efficiency—the best results for the least amount of time and effort—and one that is actually designed to be maintained for more than 30 days.
In The Minimum Method, by nutrition expert and celebrity fitness trainer Joey Thurman, you’ll learn a wealth of practical advice, simple nutrition truths, minimal-effort recipes, and how to exercise smarter, not harder. Instead of unrealistic workouts and time-consuming meal plans, Thurman’s science-backed method is based on getting the maximum benefit out of things like quick and simple “exercise snacks” and sleep hygiene hacks.
Thurman doesn’t shy away from the shortcomings of the mainstream health/fitness/diet industry—in fact, he acknowledges and apologizes for his own past experience in perpetuating the harmful myth that everyone should be pushing their bodies to the limit in order to improve. Now, he’s on a mission to help others prioritize genuine health instead of some imaginary and unattainable standard of perfection.
Ultimately, The Minimum Method teaches how to adopt a healthier mindset and lifestyle: feeling your best when you don’t get enough sleep, working fitness into your busiest days, getting back on track when you slip up, and celebrating your progress.
With The Minimum Method, you’ll have the key to better health, using small, easy changes that add up to huge, life-altering results.
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About the Author
Read by Alex Boyles, Chelsea Stephens, Heath Miller, Helen Lloyd, James Anderson Foster, and Kevin Kenerly
Dr. Will Cole is a leading functional-medicine expert who consults with individuals around the world via webcam at DrWillCole.com and locally in Pittsburgh. He specializes in clinically investigating the underlying factors in chronic disease and then customizing health programs. Cohost of the Goopfellas podcast, Dr. Cole was named one of the top fifty functional-medicine and integrative doctors in the nation on the popular website DrAxe.com. His previous book is the international bestseller Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation.
Table of Contents
Foreword Dr. Will Cole xi
Introduction: The Minimum Method & You 1
1 You Must Unlearn to Learn 11
2 Rest Assured, Sleep Matters 37
3 Brain Power: Upgrading the Smartest Computer You'll Ever Own 69
4 Breathwork Is the Best Work 93
5 Eating & Nutrition: You Really Are What You Eat 111
6 Exercise: Train Smarter, Not Harder 165
7 Stretching, Warm-Up, and Recovery Matters 219
8 The Minimum Method: A Day in the Life 251
Final Thoughts 255
What People are Saying About This
“Joey Thurman is one of the clear, bright, consistent voices in the clouded landscape of wellness and fitness. In The Minimum Method, he brilliantly distills years of research, practice, and life lessons into a simple guide that can be an instant gamechanger.”
—Ian K. Smith, MD, #1 New York Times bestselling author of The Met Flex Diet
“Joey has a gift. He is so in tune with the body and so knowledgeable he gets you to where you want or need to be in the most effective and efficient way.”
—Wunmi Mosaku, award-winning actress
“Joey is a walking example of a healthy, well-balanced, active, and mindful lifestyle. He delivers a holistic approach to diet and exercise that is virtually foolproof for attaining good health . . . He understands the importance of individualization.”
—Alan Aragon, nutrition researcher and leader of the evidence-based fitness movement
“Joey has made it easy to keep up with my fitness and hit my personal health goals while on the road touring, in and out of hotels, and going from town to town . . . He understands we are all different and addresses the needs of the masses while understanding individuality and preparing you for future success with your health and wellness mentally and physically.”
—Michael Ray, multi-platinum country artist
“I’ve had the pleasure of learning from Joey for a while now, and I can honestly say he is one of the best. He pointed out things in my workouts that make the moves so much more efficient and effective. I highly recommend this book . . . and anything else he has to share!”
—Cameron Mathison, Emmy-nominated actor, Emmy-winning TV host
“Joey and his words are a testament to the perseverance of the human spirit and just how much can change when you show up for yourself (and for others)—even if some days that doesn’t feel like much. He reminds us that you don’t have to be superhuman every single day to change yourself or the world.”
—Laura Micetich, the Iron Giantess
“I’ve been working out for more than twenty years and every time I’ve trained with Joey my limits have always been tested! From diet and exercise to recovery—especially when coming back from my ACL replacement. I trust his knowledge and would recommend him to beginners, athletes, and trainers alike.”
—Mickie James-Aldis, 10-times women’s wrestling champion, singer/songwriter
“Joey combines science with a relatable, minimalistic approach and it’s the fitness equation I’ve been waiting for. No gimmicks, no frills. Sign me up.”
—Dr. Alok Patel, ABC News special correspondent, cohost of PBS’s Parentalogic, and host of NOVA Now