Your Body in Balance: The New Science of Food, Hormones, and Health by Neal D. Barnard

Your Body in Balance: The New Science of Food, Hormones, and Health Reviews

• 
  Lindsay Nixon

  Although I was lucky to read this book 3 or 4 times last year, I sat down today with the final product and read it again. I am so SO happy Neal wrote this book. It’s the perfect balance of enough information so you are well informed, but he doesn’t bog it down or go so deep that it becomes dry and exhausting. It’s fantastic how he breaks the medical literature and science down in a way anyone can understand. PLUS he provides illustrative studies (and testimonial stories from his patients) to further help the reader grasp the concept. This is key imho for a true foundational understanding. Above all, you can tell he CARES and is a happy person—this is not a militant or scaremongering “bully” book.
  Many of the plant-based diet books can be critical, dry, harsh, and bullying. You’re left feeling like some white dude is yelling at you about things he has never personally felt,
  Or experienced.... Neal is different. this book (and Dr. Barnard) feels like a caring older uncle or family friend. He is COMPASSIONATE and gentle. He also manages to cover a broad spectrum of hormone-related issues that both men and women face in one book. While this book is primarily targeted at women, there are chapters dedicated to men’s health.
  
  Ultimately, his prescription is a very low fat, high fiber, plant-centered diet. Vigorous exercise is encouraged, though mostly to help with weight loss and fertility (as excess body fat can cause hormone haywire. Body fat = more hormones).
  
  If you struggle with infertility, mood disorders, PCOS, PMS symptoms, ED (men), hot flashes, risk of cancer/have cancer, thyroid la la, weight troubles, etc. read the chapter dedicated to your issue in the book and eat the foods he recommends. At the very least, be informed about exactly how all the foods you eat affect your hormones and medical issue. That may be all you need.
  
  Lastly, I’m the author of the recipes in the back (to be transparent) and my review is for the text; I choose not to review myself. Thanks! 🍏🍎🍐🍋🍈🍓🍉🍌🍒🍑🥭🍍🥦🍆🍅🥝🥬🥒🌶🥕🧄🧅🥔🍠🥗🥫🍴
• 
  SheAintGotNoShoes

  I am giving this book 4 stars rather than 5 because I have been reading Neal Barnard for decades now and no matter what book he writes or what the title is, the information is always exactly the same without a scrap of difference between any of them.
  
  He has encouraged me to become a vegan and beat diabetes and for that I will always be grateful to him, but geez, as he has nothing new to say, one book would have been enough.
  
  I had to knock off a star for a long standing bone I have to pick with him and that is his total intolerance to any oil at all, organic or otherwise, even in teeny tiny amounts. He is fat phobic. Reminds me of the deep dark ugly dieting days of the 80s when we all went fat free, loaded up on Snackwells and gained a ton of weight.
  
  A tablespoon of oil transforms an entire meal for a lousy 120 calories and life without organic Greek Kalamata olives would be a life NOT worth living, also a no-no due to a miniscule amount of fat.
  
  
• 
  Julia

  A lot of anecdotes of people having miraculous recoveries from their hormonally-based health issues. My skeptic mode would be on high alert, but I have my own anecdote to add. I switched to a healthy plant based diet when I was having incredible kidney pain. I was afraid I might die young. Early tests showed a swollen kidney. The fear was an excellent motivator for me to clean up my diet. I was one of those miracle stories. I cured myself. After 6 weeks on a whole food, plant based diet, the MRI showed normal kidneys. My nearly constant allergies to all the pollens and grasses and the dust mites also cleared up. I could breathe better and my symptoms have disappeared like a miracle.
  
  None of that is hormone related, so to tie it back to this book, I had one more observation. My very heavy periods went back to normal. While reading this book, it all began to make sense. The fiber is able to clear out the excess hormones in my body that are at least partially created by my excess body fat. So my next step is I need to lose the weight because fat cells are estrogen generators.
  
  I have not done the very low fat thing that Dr. Barnard recommends, but he definitely gives me something to think about. First, I am motivated to not do those little cheats that I know have been keeping me overweight. Those junk foods that occasionally slip in and aren't helping. I'll see what results I get from taking the diet more seriously like I did when I was trying to save myself from those kidney problems. I started a couple weeks ago and I have already lost a few pounds. If I find that I need to, I will consider reducing my nuts, seeds, and avocados as Dr. Barnard suggests.
• 
  Kate

  I have strong feelings about health/medical books. I was prepared not to like this, but I really did (admittedly, I skipped chapters that don't apply to me, like men's cancer and PCOS and diabetes, so I can't assess those).
  
  Things I liked:
  + It's written by an actual M.D.
  + There's a reference list! With actual citations in the chapters! (This should be a "duh" aspect, but surprisingly a lot of "wellness" books don't include any actual citations). And the sources are often legitimate, peer-reviewed, high quality studies!
  + He doesn't once mention "Leaky Gut", because if he did I would have quit reading on the spot. I'm so freaking sick of everyone on the internet (even MDs, but granted they're all commercialized sell-out MDs) saying that leaky gut is the cause of Hashimotos, and Celiac, and literally every other ailment.
  + He doesn't demonize gluten (at least in the chapters I read).
  + He doesn't talk about detoxing (because he's an MD and realizes that detoxing is not something drinking juice or taking a pill will do)
  + Promotes plant-based diets without being too preachy about it. He has guidelines for how to get started and doesn't say you have to throw everything out of your fridge immediately.
  + He includes sample meal plans and recipes that aren't crazy complicated or expensive.
  
  Things I didn't like:
  + He demonizes oil. I haven't gone too deeply into the literature on oil's impact on the endocrine system, so maybe it can mess with hormones (which is the underlying theme of the book), but there are a lot of important nutrients in EVOO and other oiles that vegetarians/vegans need (healthy fats, Omega 3/ALA, etc.). Also, personally I think pushing people to avoid oil at all costs can lead to disordered eating (just watch any youtube video from someone who is anti-oil, and you'll likely see 1000s of other dangerous eating behaviors along with it).
  
  Thanks Netgalley for the e-ARC!
• 
  Mike Zickar

  A clearly written book that is engaging to read. Dr. Barnard uses scientific evidence to highlight the role of nutrition in different types of hormone-related problems such as diabetes, problems in menopause, thyroid care, skin and hair care, sexual dysfunction, and male and female hormonal related cancer. Some of these areas have been well-trod by other plant-based books such as Dr. Gregor's How Not to Die, but others seem like new avenues for research.
  
  I like Dr. Barnard's written in that he relies on scientific evidence but he also weaves case studies from his own practice to help illustrate the science behind his recommendations. He also presents material in an easy-to-understand way without digging too deep into the details. Finally, I like that he is clear about the boundaries of his advice, and is clear when the science is still undecided on a particular topic.
  
  The book does have a fair amount of repetition: for nearly all ailments, cut out animal products, cut out oil; eat foods high in fiber. For many who have read other books in this area, this advice is not new. His writing, though, inspires me to work harder to make my diet even more whole-foods plant-based.
• 
  Tony Perkins

  It brought some new things to my attention. But it is still too broad and would be a good introduction to the benefits of plant-based diets. I had hoped that it would go more in-depth, as there are already many introductory WFPB books out there.
• 
  Donna

  This is Nonfiction/Health. This was about a totally vegan approach to ultimate health. I've read a few books on this and while I liked the message, this one wasn't my top favorite on this subject. So 2.5 stars rounding up to 3.
• 
  Susan Moss

  Excellent exploration as well as explanation of how we truly are what we eat... and a plant-based diet is the best way to find our way through issues like diabetes, depression, etc. to achieve optimum health! Great recipes by Lindsay Nixon, too... ❤
  
  "...health authorities recommend that everyone over age fifty take a B12 supplement or use B12 -fortified foods. This is actually good advice for everyone, no matter what your age. And a B12 supplement is essential for anyone on a vegan diet."
• 
  Stephanie Benton

  I can’t believe this book was written in 2020, it reads right out of the 1970’s. The main advice is to lose weight, which newer studies have showed is unsustainable. Further, dieting has proved to be detrimental to long-term health. The information in this book about plant based diets is interesting, but I have a hard time believing these studies simply because they are likely just confirmation bias.
• 
  Ruth

  This guy really hates meat, fish and dairy, although that’s not immediately obvious from the cover. I wanted to read the recipes once I’d read the whole book, but now I’m sorry I spent so much time on it. The recipes are mostly trying to recreate non-vegan foods, so I think they would just be disappointing or complicated. Next time I need to be more careful about what I pick up off the library shelf and spend my time on!
• 
  Sonia Allison

  Love Vegan
• 
  Marisa Lee

  *updated*
  
  I’m a little cautious the more I progress through this book. The synopsis of the book and the writer’s accreditations did not give me the impression that this book would be such a strong advocate for 100% plant-based diet. I read up more on the author's background and it turns out that he is vegan. Regardless of his personal beliefs, I don't think it is right for him to recommend a 100% plant-based diet as a solution to hormonal issues such as dealing with PMS symptoms. I believe it differs for every woman and it's quite ridiculous to be so quick to point fingers at ALL animal products. Yes, I know dairy products are a sure red flag. Eggs may be a problem for some but I don't believe ALL women if not I'm sure almost every woman around me will be having hormonal problems since eggs are such a staple in the country I live in. I don't understand how nuts can be so adamantly discouraged here, for they are known to have anti-inflammatory effects and are a wonderful source of healthy oil.
  
  No doubt I am not shocked at the benefits of having more fruits and plants but... it would be nice if the book wasn’t written in such a one-sided manner and with a more scientific POV - to state in a more factual manner what happens even with perhaps, 80% plant and 20% meat diet, instead of completely eliminating any meat in the diet.
  
  I will not recommend reading this book. Not buying what I have read at all.
• 
  Lea Grigsby

  This is an easy to read, pro-vegan book written by an MD that basically concludes every chapter with the same simple recommendations. I have been emphasizing a plant based diet for about a year (it’s a work in progress) and can personally attest to the many benefits. There are studies quickly referenced and personal accounts which I could identify with. The extra bonus is a sample menu and a lot of recipes at the end that offer great variety and something for everyone!
• 
  Laura

  Another book that is due to the library before I finish!
  I appreciate this research. For me, I didn't really glean too much new information. But it is certainly a good place to start for anyone with hormonal issues.
• 
  Jan Peregrine

  
  It's astonishing when you think about it. Our bodies not only need the right fuel in starchy carbs, but also the right amount of hormones to help us thrive. Do you believe that hormones are only useful for fertility purposes? Let Neal Barnard MD, FACC, educate you about the truth of hormones in his 2020 book Your Body in Balance: The New Science of Food, Hormones, and Health with recipes by dietitian Lindsay S. Nixon and nutrient breakdown by a RN.
  
  Perhaps you don't realize how important a balance of hormones is for your weight, mood, pain levels, and cognition? Barnard, founder and president of Physician's Committee for Responsible Medicine, explains and describes how the weight will fall off, your moods stabilize and become positive, your pain releases its grip, and your mental acuity soars when you give your body the right amount and kind of male, female and unisexual hormones.
  
  This is not a book selling you hormones. Barnard is only interested in making your life better through promoting a low-fat, plant-based diet and your prescribed medication or surgery.
  
  I checked out the recipes in his 2017 book The Cheese Trap and noticed how much they called for full-fat coconut milk. The new book's recipes do not, only using lite coconut milk. While they have never called for oil, I'm glad his new recipes reflect importance of limiting saturated fat from coconut too.
  
  There's much confusion on what causes insulin resistance, heart disease, autoimmune disorders, and cancer, the leading causes of death. Barnard explains that it is too much dietary fat clogging up our bloodstream so that insulin cannot get out of the logjam and into the muscles. It's not sugar or carbs. Too much animal protein with all its saturated fat is the problem.
  
  I was pretty worried when I learned that the sugar called galactose was very damaging to a woman's ovaries. I mistakenly thought brown rice syrup contains it, but galactose is only broken down by lactose in animal protein.
  
  Unfortunately the many recipes for every kind of meal do not include illustrations, but they sound delicious. Nixon likes seaweed, sweet potatoes, mushrooms, and rice or red vinegar quite a bit, but I didn't see broccoli, tempeh, seitan, or tahini, but she likes miso paste. Barnard includes his own simple recipe for Arame Salad. I also want to try Nixon's Rainbow Nori Rolls. Both kinds of seaweed, I believe, are a good source of iodine.
  
  Highly recommended!. .
  
  
• 
  Alicia Bayer

  This is an excellent book on how food relates to hormones, which in turn relate to the diseases that are plaguing modern society. The author has decades of experience as a physician and author, and literally wrote the book on nutrition that is used in American medical schools. He talks about how diseases and conditions like diabetes, thyroid disease, cancer, infertility, Alzheimer's, ED, high cholesterol, depression, acne, etc. (even hair loss) are all linked to our hormones and how much of an effect eating animal products has on those hormones. He recommends a low-fat, plant based diet, and provides hundreds of studies to back up his advice (many of which he's helped run, with large numbers of subjects). It was especially interesting to read of all of the societies that once had low numbers of problems because of their traditional diets, that now have the same diseases and conditions that we do because they've adopted our diets (examples -- Japanese men had low instances of hair loss in the past and Chinese women had low breast cancer rates, but as their diets have changed those rates have gone way up). And instead of just using anecdotal stories that could be correlation instead of causation, he further illustrates the point with large-scale studies that replicated the findings.
  
  The basic advice comes down again and again to the huge role that fiber in particular plays in helping to regulate our hormones (which we get from large amounts of fruits and veggies), but also to avoid the hormones that are in dairy, eggs, meats and other animal products, along with the importance of movement and exercise. He provides many case histories of patients who have reversed serious diseases like diabetes, completely gotten off medication, lost significant amounts of weight, etc.
  
  One of the things that kept hitting me as I was reading this book was that he's after long-term health for his patients and readers. There are a lot of popular diets right now for the short term but I appreciate that he's interested in giving information that will keep you healthy into old age.
  
  I read a digital ARC of this book via Net Galley.
• 
  Yve

  The author gives many references, so it works well as a starting point for your further research.
• 
  Nikhil Shelke

  The anecdotes become repetitive after a while, but the message does land. I think what differentiates this book is the latest research and diet correlation of health conditions which are typically not associated with food. Definitely give this a read.
• 
  Belann

  I had listened to several YouTube videos where he talked about the book, so the material did not seem new to me when I read it. Still, the number of hormone-based conditions that can be helped by a low-fat, plant-based diet is astounding. We should be shouting this from the rooftop. Breast and prostate cancer, polycystic ovary syndrome, PMS, autoimmune, and thyroid issues can be helped. There are other conditions that I probably have forgotten, but the diet is the same for all of them. If you are suffering from about any condition, including obesity, it's important to give a low-fat, plant-based diet a try.
• 
  Marta

  Dr. Neal Barnard is the editor in chief of the Nutrition Guide for Clinicians, which is apparently given to all second year med students in the US. This may be why this book is so well organized and easy to read. It's also interesting because he is promoting a vegan diet and I'm wondering if this will become mainstream advice in a few years. He doesn't actually say to go vegan, but his answers to each hormonal problem he discusses are based on vegan diets. It doesn't make any sense, but for some reason being told to avoid dairy to help specific problems, and that those problems will also be helped by avoiding animal protein and eating a lot of vegetables is easier for me to get interested in than being told to go vegan, so his word-smithery works for me.
• 
  Becky Filler

  What an awesome and enlightening book on how food impacts hormones and disorders associated with it. I learned so much and feel that I can positively change my life. The stories were touching and the research articles really made it clear how a healthy diet could make a positive change in overall health. I recommend it.
• 
  Jayme

  Really great overview of the recent science on hormones and diet. Barnard does a good job of explaining what's science-based and what's anecdotal and I enjoyed the mix of science overview, case histories, and actionable advice. The chapters are split by health topic, e.g., menopause, PCOS, cancer, etc., which is great for jumping around to the things you're interested in most, but for reading from left to right, it can get a bit repetitive since the answer to each of these problems is basically the same thing. SPOILER...plants are good for you.
  
  And although it's not surprising that plants are good for you, I was a little surprised at the level of commitment that seems to be necessary, perhaps particularly for those who are prone to these conditions/diseases. So many case histories where the minute people let up on dietary changes that had reversed whatever chronic issue they were dealing with, that issue came back with a vengeance. I have always subscribed to the idea that a primarily whole foods diet, even if it included modest amounts of meat or dairy (well maybe not dairy) would generally result in similar benefits. But it looks like not! Similarly, I was surprised about the fat restriction recommended here, even of plant-based oils and other fatty foods. I would really love to read a bit more about that, since I also believe too little fat can be an issue for hormones, particularly in women? Something to think about.
• 
  Karen Cecile

  Easy read, with a mix of health recovery stories, science background, how-to info for changing what you eat, and recipes to get you started. No gimmicky products, no alternative medicines. Great info on how your body reacts to meat, dairy, eggs, oils, and processed foods, well worth soaking in and acting on even if you have no apparent health issues.
  
  One patient profile about severe depression made me cry, perfectly paralleling what is happening to a young friend. My heart breaks knowing how much this food change would help, over spending decades chasing after medical diagnoses and pharmaceutical prescriptions. Our societal and cultural ties to meat, dairy, and eggs build a powerful prison of thorny vines that is hard to break through. This book may be just what is needed to make an opening.
• 
  Beth Nicholson

  Very informative.