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It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways Hardcover – July 29, 2014
Purchase options and add-ons
Your success story begins with the Whole30®, Dallas and Melissa Hartwig’s powerful 30-day nutritional reset. Since 2009, their underground Whole30 program has quietly led tens of thousands of people to weight loss, enhanced quality of life, and a healthier relationship with food—accompanied by stunning improvements in sleep, energy levels, mood, and self-esteem. More significant, many people have reported the “magical” elimination of a variety of symptoms, diseases, and conditions in just 30 days, such as those associated with diabetes, high cholesterol, high blood pressure, obesity, acne, eczema, psoriasis, chronic fatigue, asthma, sinus infections, allergies, migraines, acid reflux, Crohn's, celiac disease, IBS, bipolar disorder, depression, Lyme disease, endometriosis, PCOS, autism, fibromyalgia, ADHD, hypothyroidism, arthritis, and multiple sclerosis.
Now, Dallas and Melissa detail not just the “how” of the Whole30, but also the “why,” summarizing the science in a simple, accessible manner. It Starts With Food reveals how specific foods may be having negative effects on how you look, feel, and live—in ways that you’d never associate with your diet. More important, they outline their lifelong strategy for eating Good Food in one clear and detailed action plan designed to help you create a healthy metabolism, heal your digestive tract, calm systemic inflammation, and put an end to unhealthy cravings, habits, and relationships with food.
Infused with the Hartwigs’ signature wit, tough love, and common sense, It Starts With Food is based on the latest scientific research and real-life experience, and includes testimonials, a detailed shopping guide, a meal-planning template, a Meal Map with creative, delicious recipes, and much more.
- Print length328 pages
- LanguageEnglish
- PublisherVictory Belt Publishing
- Publication dateJuly 29, 2014
- Dimensions6.3 x 1.2 x 9.3 inches
- ISBN-101628600543
- ISBN-13978-1628600544
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From the Publisher
Making changes is never easy, but authors Dallas and Melissa have laid out an approachable path to a new, healthy relationship with food and sustainable, satisfying nutritional habits.
This book will take you through the Whole30 and beyond, going further into the practical application of the authors' healthy eating plan. Because whatever you are seeking—improvement in energy, mood, focus, sleep, athletic performance, symptoms, medical conditions, body composition, or quality of life…
It starts with food.
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The Whole30 Good Food Standards
The food that we eat should:
- Promote a healthy psychological response.
- Promote a healthy hormonal response.
- Support a healthy gut.
- Support immune function and minimize inflammation.
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Editorial Reviews
Review
“I’ve read plenty of healthy eating books, but this is the one that makes the most sense.” -- ―Andrew Zimmern, James Beard Award-winning chef and host of Travel Channel’s ― Bizarre Foods
About the Author
Melissa Hartwig, CISSN, RKC, is a certified sports nutritionist and RKC-certified kettlebell instructor who specializes in helping people change their relationship with food and create lifelong, healthy habits. She shares resources, writes articles, and provides support to more than one million people a month through the Whole30 website (whole30.com).
Product details
- Publisher : Victory Belt Publishing; First Edition (July 29, 2014)
- Language : English
- Hardcover : 328 pages
- ISBN-10 : 1628600543
- ISBN-13 : 978-1628600544
- Item Weight : 1.91 pounds
- Dimensions : 6.3 x 1.2 x 9.3 inches
- Best Sellers Rank: #24,849 in Books (See Top 100 in Books)
- #39 in Low Carbohydrate Diets
- #186 in Weight Loss Diets (Books)
- #280 in Other Diet Books
- Customer Reviews:
About the authors
MELISSA URBAN is the Whole30 (whole30.com) co-founder and CEO, and an authority on helping people change their relationship with food, set boundaries, and create life-long, healthy habits. After overcoming a five-year drug addiction in 2000, she adopted a growth mindset, dove into fitness, and began to study nutrition. In 2009, she self-designed a 30-day dietary experiment and saw unexpected and life-changing physical, mental, and emotional benefits. A few months later she blogged about the experiment and invited her readers to give it a try, calling the program "the Whole30."
Thirteen years later and Whole30 is now a household name, featuring partnerships with Chipotle, Whole Foods, LaCroix, and Applegate, and eight Whole30 books. Melissa is a seven-time New York Times bestselling author (including the #1 best-seller The Whole30); has been featured by The Today Show, Good Morning America, the New York Times, the Wall Street Journal, Forbes, and CNBC; and ranks #13 on 2023's Top 100 Most Influential People in Wellness. Melissa has presented more than 150 health and nutrition seminars worldwide, and is a prominent keynote speaker on boundaries, building community, health trends, and entrepreneurship.
Melissa hosts the popular podcast Do the Thing, available wherever you listen to podcasts. She enjoys hiking, snowshoeing, and paddle boarding; yoga and the gym; solo traveling; reading books; and the science of habit and change. She lives in Salt Lake City, Utah.
Dallas Hartwig, MS, PT, CISSN, RKC
Dallas is a functional medicine practitioner, Certified Sports Nutritionist, and licensed physical therapist who specializes in treating lifestyle-related hormonal, digestive, and metabolic health issues. In 2009, he co-created the original Whole30 program. In 2012, he co-authored the New York Times bestselling book It Starts With Food, and founded his functional medicine practice, mentoring under Dr. Daniel Kalish and enrolling in the Institute for Functional Medicine's certification program. Dallas has presented more than 200 health and nutrition seminars worldwide, is a member of the Paleo f(x) and Fitwall advisory boards, and provides support and lifestyle recommendations to more than 1.5 million people a month through the Whole30 and Whole9 websites.
He lives in Salt Lake City, UT.
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When I checked my mailbox on Friday evening, I found a package that contained Whole9`s new book, It Starts With Food. I have to admit that I shrieked [numerous times] in delight, and that I squealed to my husband [numerous times] over how excited I was to read it.
I have a HUGE amount of respect for Dallas and Melissa Hartwig, and I am extremely indebted to them, as my own "Good Food" journey (and thus, this website) began with a Whole30 challenge almost one year ago... which was before I even knew what "Paleo" meant, by the way. When I heard that they were writing a book, I knew that it would be amazing. I actually pre-ordered my own copy as soon as it was available for pre-order. A few weeks later, I got an email from Melissa, asking if I would like a pre-view copy. Um... YES! How exciting!
How did I know that the book would be amazing? Well, mainly because Dallas and Melissa do everything with excellence. They only make claims that are backed by extensive personal research, they stand firmly on their principles, and they don't take crap.
I began reading that night (Friday), and I finished the book last night (Monday). I can sum up my thoughts in one bold statement... are you ready? Okay, here it is:
This is, hands down, the best REAL FOOD book on the market today.
Bold, right? I know. But I mean every word, and I'll tell you why below. But first, let me tell you that I have read almost all the Paleo books out there (cookbooks included), and I have enjoyed almost all of them. But It Starts With Food takes the gold medal for so many reasons!
Top 15 Reasons I LOVE this Book:
1. Dallas and Melissa left nothing out. Maybe you are like I was in the beginning, and you know that you feel better without dairy/grains/sugar/legumes/etc., but you aren't sure why you feel better. So you continue to avoid them, but you cannot explain your reasoning to those around you. If that is you, you must read this book. It covers all the "less healthy" foods, and provides plenty of reasons to stay away from them.
2. They make everything easy to understand. There is a lot of "science-y stuff" that backs up the reasons we should eat this way... and I'm glad! This means that our food choices are not based on wild claims, government-sponsored programs, or personal agendas! But science is a tough subject for me, and I do not typically enjoy it. However, Dallas and Melissa did an outstanding job making sense of it all! I can confidently proclaim that I understood every sentence in the book, and that it all made perfect sense. They used a ton of useful analogies, included great illustrations, summarized the tough stuff at the end of each chapter, and described everything thoroughly. I cannot tell you how happy I was to have so many things suddenly "click" inside my head ("oh, so THAT'S how that works..."). I used 1.5 entire highlighters as I read.
3. They answer your questions before you have to ask them. As I was reading, there were so many times I thought "Oh, someone is going to ask about _____." And then, in the next sentence or paragraph, they'd say "Now, we know what you're thinking...," and then address the issue. It's like they really do know what you're thinking! This is not just a basic "here are the basic facts" book. It delves deep into the issues, and covers all the related topics that you've been pondering for so long.
4. They have not written it as "a Paleo book." I absolutely LOVE that Dallas and Melissa have chosen not to brand themselves, or the book, with the "Paleo" name. They do mention that their ideas fall right in line with the Paleo diet, but they are not defined by it, and I appreciate that! So many people have suspicions that Paleo is just another fad diet (which is hilarious to me), and it is nice to have a book that is not standing on that platform as a base.
5. They have not written it as "Caveman Diet book." This one is huge for me. I am a Creationist, so while I do believe that Paleo is the natural way that we should eat, I do not believe that it's because it is how our ancestors ate. I believe that God created the world, and that He put plants and animals on the earth for our food. I believe that the way human beings have altered and adjusted His good creation is shameful, and that God knew what was best for us when He created humans and placed them in the midst of plants and animals. I realize that this is a very different stance than most "Paleo people" take (including Dallas and Melissa), and I'm okay with that.
I love that they based their book on the premise of "biology and the natural patterns of behavior." They even have a section in the 2nd chapter that is entitled "Creationists Welcome." When I read this section, I was so thrilled! Finally, a book that doesn't go on and on about our paleolithic ancestors! Finally, a book that doesn't make definitive claims about the origination of the human race! Finally, a book that gives Creationists the scientific facts that they have been craving, without clouding things up with talk of ancestors!
Explaining the Paleo diet to friends and family has been tough for me because I do not believe in the idea behind the name "Paleo" itself (see how I've explained it here). This is a book that I will gladly pass along to everyone I know... whether they believe in evolution OR creation.
6. They write beautifully. This may not be important to you, but I absolutely hate reading a book that still requires a red pen. I am an English major, and, unfortunately, my tendency is to edit everything I read. I typically find numerous "mistakes" in every book I read, but that was not the case with It Starts With Food. In fact, I was so excited that I could not find one thing to edit, that my heart dropped when I thought I'd found something. However, after re-reading the sentence in question, I realized that I was the one who had made the mistake. Kudos to Dallas and Melissa, and to their editors! The no-mistake streak continued to the end, and I enjoyed it immensely!
7. They use some fantastic humor. This is not just science and facts... it is also REAL LIFE, and it is surrounded by humor. Dallas and Melissa tell some great stories in this book, and those stories related to me on so many hilarious levels! Just as an example, in the section where they describe how to "build your plate," they describe measurements in terms of palms (like the palms of your hands). For protein, they suggest that you have 1-2 palm-sized servings with each meal. This is the quote that cracked me up: "Also, for the record, these are not your only options. You've also got 1.25 palms, 1.5 palms, 1.942 palms, and every possibility in between. This should not be overwhelming. You all have palms. Choose your protein, look at your meat, look at your palm, call it good." HAHA! Love it.
8. They inspire simplicity. As you know from the title of my website, I am all about helping people realize that whole-food-eating does not have to be difficult. Dallas and Melissa underline that fact over and over again throughout the book. If you come away from it thinking "well, that sounds so hard," then you have not really read it. Prepare to have things simplified for you. This stuff is not hard.
9. They tell it like it is. Yes, that famous Whole9 tough love is present in their book! I am a very "black-and-white" person. I hate excuses. I believe that you can do anything if you really want to do it. I don't respond well to wishy-washiness or weakness. If you have excuses ("but my kids need their goldfish!"), wishy-washiness ("maybe I'll try eating good food one of these days..."), or weakness ("but it's too hard!"), then get ready to get over it! I was basically shouting "AMEN!" during the entire tough love section. I have heard just about every excuse in the book, and apparently Dallas and Melissa have as well!
10. They get it. Even though there is some tough love in the book, Dallas and Melissa write it from a perspective of understanding. They know that many of these ideas are [tragically] foreign to most of the modern world. They explain concepts in ways that are easy to grasp, they pre-empt your questions before you even have to ask, and they help you figure out how to get started and KEEP GOING!
11. They give you a clear goal. Since I started eating this way, I have always encouraged everyone interested to start with a Whole30. It is the absolutely BEST way to detox your system and learn how specific foods affect you. This book clearly defines the Whole30 program, provides detailed instructions, and gets you excited to get on board! I have completed two Whole30`s in the last year, and I am beyond excited to start another one soon! If you want inspiration and motivation to get strict and healthier than ever, this book is exactly what you need!
12. They tell you what happens next. One of the biggest problems I have seen from people who complete any 30-day challenge is that they don't know what to do when it's over. They will either be ultra-paranoid about testing their system with a few things they omitted, or they go hog-wild and binge on everything from pizza to cupcakes. It Starts With Food provides clear instructions on what to do next... how to re-introduce things and how quickly, and what to expect when you do. Dallas and Melissa leave you completely equipped to make the most of your 30 days, and beyond.
13. They provide an abundance of resources. Aside from the fact that the book is dotted with numerous great, practical ideas, Dallas and Melissa compiled some amazing appendices. You will love their Meal Map (designed by the fabulous Melissa Joulwan), recipes, cooking conversions, cookbook and website recommendations, and suggestions on where to find sources of local meat and produce.
14. They did their homework! They have 20 pages of master references at the end of the book. And I'm talking small-print, multiple listings, etc. This book was not written solely on the basis of opinion. They have backed it all up with research studies, journals, and well-known authors and scientists. Amazing.
15. They have challenged me. I finished the book feeling more enthusiastic than ever about why I eat the way I do (and that's a big statement for me!). But the enthusiasm is different this time... Dallas and Melissa have made me more of a purist when it comes to food. This way of eating is simple, and even more so when you aren't trying to convert all your old, unhealthy choices into "paleo-friendly" treats. I am done with that phase of my Paleo life, and, in fact, I have some cleaning up to do on my website. A lot of the snacks, treats, desserts, etc., that I have too often enjoyed are about to disappear. Does this sound sad to you? Well, just wait until you've read the book, and you might be just as excited about it!
Aside from my new purist mentality, Dallas and Melissa helped foster a greater appreciation of food itself than I have ever experienced. I am more eager than ever to find the best sources, prepare it purely and simply, and then give it the appreciation it deserves by enjoying it, undistracted, with those I love. Beautiful.
.As you can tell, I really enjoyed the book, and I can hardly contain my enthusiasm and gratitude for the effort that Dallas and Melissa put into it (and it was obviously a lot). This will be a tool that I use in my kitchen, a gift that I give to friends and family, a motivational piece to which I will return, and a guidebook that I will treasure. This marks the beginning of my NEW Good Food journey, and I am crashing through the starting gate!
So without further adieu, 5 reasons you need to read ISWF...
#1: It's the perfect mix of science and practical application.
I'll admit, I like to nerd out on science books. Truth. In ISWF, the Hartwigs provide enough techy goodness to satisfy the left side of anyone's brain while telling us how to put the concepts of the Whole9-foods that make us less and more healthy-into action. From a primer in the major hormones involved in digestion and energy regulation to the details of managing inflammation and gut health, this book is chock full of information and leaves no stone unturned. At the same time, Dallas and Melissa don't hang the reader out to dry feeling lost in a sea of "science-y" stuff...they devote a huge portion of the book to answering the "So what?" questions that come up like, So if dairy makes us less healthy, how do we get our calcium? and the like. I loved that they give the reader the option of, "If you don't care about the science and just want to know what to eat, how much to eat...skip straight to the food in Chapter 8." They get it...not everyone wants the science but for those of us who do, we are indulged! There's also extensive reference section with numerous primary sources cited.
#2: It addresses the psychological aspect of food.
How many of us, at some point in our lives, have felt the following about eating/bodyweight/body composition: guilt, frustration, anger, hopelessness, plagued with uncontrollable habits despite wanting to change? I'm envisioning hands raising all across the globe. I have run across no other food book that addresses these concepts in as succinct a way as Melissa and Dallas have in ISWF. In fact, it's so central to the story that it appears in the fourth chapter and is interwoven throughout the rest of the book. They describe how modern processed food-appropriately termed "food with no brakes"-makes our brains addicted and shapes our habits in ways that we aren't even consciously aware of. ISWF also delves into the social aspects of food and how we treat the process of mealtime. Instead of just telling us what to eat, they challenge the reader to think about how to connect to food again instead of just shoveling it in animal-style.
#3: It is realistic.
The Hartwigs realize that at some point, everyone who reads ISWF/does a Whole30/cleans up their diet can't stay in perfect lock-step forever (and who would want to?). People aren't robots! How do we transition from ISWF as an awareness tool and framework to something that is sustainable for life?! Luckily, the book delves into this subject and provides the reader with strategies for determining how to continue their newfound healthy way of eating (let's all agree to stop using the word "diet" okay?!). Also, they've included a huge section devoted to special populations like diabetics, pregnant women and athletes and their individual considerations because context matters. As an athlete, I particularly appreciated the post-workout carb refueling chart and how to handle the pre-workout meal. Despite having done a couple Whole30s of my own, I feel like this book will still be a desk reference that I revisit frequently for motivation and inspiration as I go on my own journey.
#4: It's entertaining and fun to read.
Having been fortunate enough to hang out with Melissa and Dallas in person and interact with them via the Web, I can say that this book sounds like them and is true to their message. They're notoriously witty, and ISWF is no exception. The book blends some classic zingers and tough love lines with enough motivation and positivity to get you through. Anyone who's read about the Whole30 before no doubt remembers, "Please don't tell us this program is hard. Quitting heroin is hard. Beating cancer is hard. Birthing a baby is hard. Drinking your coffee black. Is. Not. Hard." When you read down to the bottom of the page you see, "You can do this" in bold letters. It's like a kick in the pants followed by a hug and then getting a belly laugh all at the same time. The Hartwigs, in typical good educator fashion, use lots of analogies to explain tricky concepts: your body as a nightclub, the immune system like firefighters, and my personal favorite...processed edibles "like the Las Vegas Strip of foods". Hilarious and relatable all at the same time.
#5: It's got recipes for amazing food.
ISWF has a huge appendix of positively drool-worthy eats (which is no surprise because the ever-incredible Melissa Joulwan of Well Fed and The Clothes Make the Girl is behind it all). In case you didn't know, I'm a huge Mel fan and her cookbook has permanent residency in my kitchen. The Meal Map is brilliant and contains several Master Recipes...think of them like the Mr. Potato Head of recipes: the same basic structure but a zillion variations all in neat chart form. I read through the section and literally said, "Why didn't I think of this?!" It's simple enough for someone brand spankin' new to Whole30/Paleo while also giving an old-timer like me some new kitchen inspiration. Even if you are an old pro at eating this way, I guarantee you'll find something new to try (and love)!
Top reviews from other countries
Très bien pour les gens qui ne connaissent pas les rudiments de la bonne alimentation mais faut être bilingue. De plus, c'est typique de la manière américaine d'aborder la nutrition. Ils mangent si mal et c'est peu de le dire......
Un livre à avoir pour s'ouvrir à la bonne "bouffe" et acquérir un minimum de caonnaissances.
Sobre minha experiência como Whole30 o que mais gosto é o fato de não ser uma dieta low cab, fiz 2 rounds de 30 dias seguidos e o resultado foram 9.4kg e 49cm (soma de 6 partes do corpo). Tudo isso comendo frutas e todas as verduras (inclusive todos os tipos de batata). E posso dizer que comi a vontade nas 3 refeições do dia, outro fato interessante, embora todos a minha volta façam 3 refeições por dia eu sempre fiz 6 refeições por dia, isso era uma necessidade, hoje eu estou completamente satisfeita comendo 3 vezes por dia e isso me dá a sensação de que não passo mais o dia pensando na próximo refeição, no que vou comer em seguida.
O conceito de vitórias além da balança é maravilhoso, assim como a ''proibição'' de certos pratos como pizza, panquecas, bolos e etc, mesmo se utilizados somente farinhas e alimentos permitidos. Acho que por isso cheguei aos 60 dias sem desejar nada disso, não estava aplacando minhas vontades com falsas pizzas e falsos bolos, após os 60 dias aprendi que se realmente estiver com vontade vou comer pizza porém ciente de que não é comida para o dia a dia e não é a melhor opção para mim.
Transformador, tudo realmente começa com a comida.