Eat, Move, Sleep

Three of the ideas you’ll keep

The Clif summary of Eat, Move, Sleep pulls out 7 insights. Here are the first three.

1. Treat every meal as a net gain or a net loss: aim for a roughly 1-to-1 carb-to-protein ratio and avoid foods with ratios above 5-to-1 (potato chips are about 10-to-1).
2. Sitting is the most underrated health threat of modern life. No amount of exercise fully undoes six-plus hours of sitting, so stand, stretch, or walk for a minute or two at least every 20-30 minutes.
3. Treat added sugar like an addictive drug. Keep daily added sugar in the single-digit grams, skip sugary drinks (juice and soda are 'liquid candy'), and read labels for corn syrup, sucrose, and agave.

The other 4 — and the full 11-minute summary — are in the app.

What’s inside: 10 chapters

The whole summary runs about 11 minutes, read or listened to.

1. Small Choices, Big Changes
2. The Three Levers Reinforce Each Other
3. Eat: Quality Beats Calorie Counting
4. Eat: Treat Sugar Like a Drug
5. Eat: Design a Kitchen That Defaults to Healthy
6. Move: Sitting Is the New Smoking
7. Move: Steps, Timing, and a Sharper Brain
8. Sleep: Your Most Underrated Performance Tool
9. Sleep: Engineer the Perfect Night
10. Make It Stick: One Small Change at a Time