The books behind the 8 Hungers Map.
The 8 Hungers Map program draws from over a decade of study across nutrition, psychology, neuroscience, addiction science, and human connection. The books listed here have shaped how I understand hunger, health, and healing. Whether you are just starting your journey or looking to go deeper, these are the resources I turn to and recommend most often.
The three types of hunger (physical, emotional, and social) and the body's fat thermostat.
The foundational research on insulin resistance and weight gain that came before The Hunger Code.
The healing benefits of fasting.
The metabolic connection to mental health: mental disorders understood as metabolic disorders of the brain.
Why people feel hungry even when they are eating enough. This book shaped my thinking about different types of hunger.
Research by a medical doctor about the myths we are told about good health, and the research behind those myths.
Challenging conventional medical wisdom about nutrition and health.
The role of healthy fats in weight loss and metabolic health.
The research is clear about the power of fasting, but women and men need to approach it differently. This book is good for men and women. Men have more flexibility than women, and it covers the basics and the differences.
Nutrition guidance specific to women's biology.
The companion to Fast Like a Girl, focused on women's health as we age.
Hormonal shifts during menopause and their impact on hunger, weight, and metabolism.
Information about healthy diet, nutrition, and the importance of supplementation. Dead Doctors Don't Lie is available on Audible.
Research showing that many of the ideas recommended for good health and weight loss are incorrectly attributed to calorie intake.
The importance of the microbiome and the symbiotic relationship between the human body and gut bacteria.
How antibiotic overuse affects the microbiome and its connection to obesity and chronic disease.
Thyroid and adrenal function and their role in metabolism and energy.
Adrenaline and cortisol in the body, and ways to nutritionally decrease anxiety and depression.
Available on AudibleThe importance of essential fatty acids.
The creation of crystals in the body due to unreleased emotion, and how to heal with nutrition.
The importance of water intake and how it helps heal.
Available on AudibleThe effects of emotion and words or messages on water.
Disease only manifests if the environment supports the disease.
Available on AudibleThe impact of trauma on the mind and body.
Available on AudibleThe impact of childhood trauma on personality and character, and how to treat it.
Childhood emotional neglect: recognizing and healing it in ourselves and stopping the perpetuation.
Available on AudibleStudies about the importance of relationships and social connection.
The vital importance of social relationships and how they impact depression and substance use.
How the autonomic nervous system affects safety, connection, and trauma responses. Foreword by Stephen W. Porges, PhD.
Helping trauma survivors differentiate from the emotions that keep them bound.
How to deal with anxiety and gain relief.
Emotional Freedom Technique as a tool for managing cravings and emotional responses.
ADD and ADHD seen through attachment and developmental trauma.
The impact of negative belief patterns on the body and lifestyle. You Can Heal Your Life is available on Audible.
The power of meditation, and how it can improve our mental health and change our paradigm and perception of reality.
Available on AudibleReleasing habitual thought patterns and emotional reactivity.
How external rewards undermine intrinsic motivation, which matters for habit formation and behavior change.
The effects of cannabis on brain health and mental health. Foreword by Dr. Daniel Amen.
The impact of drugs and addiction on the brain and how to treat it.
Available on AudibleA brain-based approach to mood, motivation, and happiness.
A brain-healthy approach to losing weight and keeping it off.
Practical ways to move past the thinking and habits that hold us back.
A whole-person health plan built around food, fitness, focus, faith, and friends.
A different communication style that helps others understand your needs and brings greater understanding and genuine caring.
How being vulnerable can lead to a more connected and socially fulfilling life.
Four personal rules that can guide a person to a more productive and pleasant life.
Understanding personality types and self-awareness through the Enneagram.
Seeing others as valuable can change how we interact with them and help us become good leaders and employees.
A new way to view parenting without punishment and rewards.
Relationships, connection, and the complexity of human attachment.
How self-esteem is connected to money, and how to change that.
Perceptual screens and how to change them. (LDS content)
These books reflect my own reading and experience. They are shared for education and personal exploration, not as medical advice. Your health choices are yours to make.