PDF Summary:Eat Smarter, by Shawn Stevenson

In Eat Smarter, Shawn Stevenson provides an in-depth, scientific look at optimizing metabolic health through nutrition, debunking common myths and offering practical advice on how to balance macronutrients, incorporate nutrient-dense foods, and time meals for maximum benefit.

He discusses the intricate connections between diet, gut microbiome, hormones, and organs like the brain. You'll learn the roles different foods play—from protein's fat-burning potential to fiber's impact on hunger. With a 30-day plan and recipes, Stevenson aims to help you build a metabolic-boosting diet tailored to your unique needs.

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Our body's metabolic processes are affected by alcohol consumption.

Unlike proteins, carbohydrates, or fats, alcohol is not retained as energy within the body. The body's inherent ability to burn fat can be impeded by the way it processes and utilizes the calories from alcohol. Frequent consumption of excessive amounts of alcohol can significantly contribute to the development of various chronic health issues, such as fatty liver disease and cancer.

Adequate hydration is essential for optimal functioning of every metabolic process.

Water should be recognized as the most abundant macronutrient within the human body, a fact that is frequently overshadowed by the focus on the trio of primary macronutrients. Hydration plays a crucial role in not only regulating our body mass but also in sustaining cellular well-being and is a vital element in almost every form of bodily communication. In "Eat Smarter," Stevenson delves into how water is essential for the transportation of hormones and neurotransmitters throughout the body. Every component of your body, from cells to organs, fundamentally depends on water for communication and cohesion. The qualities of the water we drink hold significant importance as well! The cleanliness of water is vital because impurities can damage our cells and microbiome, and the presence of minerals and the water's ionic properties can influence how effectively our bodies stay hydrated instead of leading to dehydration.

Our metabolic functions are regulated and our genes' expression is determined by the essential role of micronutrients.

The author argues that the confusion stemming from various studies on how certain foods affect our health is due to a lack of consideration for the role of micronutrients. Studies frequently explore how certain vitamins and compounds affect distinct bodily systems, yet it's important to recognize that our meals are composed of intricate foodstuffs, each with a diverse array of micronutrients in a distinct makeup, and this complexity can greatly affect our health outcomes.

Eating foods in their unprocessed state is vital for obtaining the necessary vitamins and minerals.

Foods that have been artificially enhanced with nutrients do not match the inherent capability and potency of whole foods in providing your body with the essential nutrients it needs. Shawn Stevenson advocates for a dietary strategy where individuals can easily recognize over 80 percent of what they consume daily in its natural state.

When the body is deficient in vital nutrients, it frequently signals a desire to eat more.

We have explored the way specific hormones like ghrelin communicate with your brain to signal the necessity of consuming more food. When our body detects a deficiency, it prompts us to consume foods that are abundant in the nutrients we lack. A lack of vital minerals like zinc, important for DNA synthesis and immune system support, and iron, essential for creating blood, can lead to heightened hunger and a tendency to eat more than what is required when there is also a deficiency in potassium, which is important for muscle activity and maintaining fluid equilibrium.

Our dietary decisions have a direct impact on the functioning of our genes.

Every cell within your body contains a distinct set of DNA instructions. Our food selections have the power to affect how our genes behave, potentially leading to a better or worse version of who we are, even though it's commonly thought that our genetic makeup determines our fate. Every bite we eat has a direct impact on our genetic composition.

A diverse diet full of nutrient-dense foods has been shown to help decrease body fat.

Blueberries and cherries, abundant in vital nutrients, activate genetic routes that improve the body's metabolic processes, which contributes to the decrease of fat and protects against gaining weight. Vegetables from the cruciferous family contain unique substances that can alter estrogen metabolism and boost testosterone function. Research indicates that sea vegetables, including kelp, are exceptionally rich in nutrients, providing advantages such as calcium and fucoxanthin, which boosts the metabolic rate of brown fat, as well as a substantial amount of iodine that contributes to an increase in metabolic activity by improving the performance of the thyroid gland.

Adhering to the principle of the 80-plus Rule ensures your nutritional requirements are met consistently.

Shawn Stevenson advocates for a diet that consists predominantly of nutrient-rich foods, suggesting that they should make up the majority, or 80%, of a person's intake, while also allowing for infrequent indulgences, thus creating a sustainable and pleasurable strategy for improving dietary patterns and securing an abundance of essential nutrients. Ensuring that a minimum of 80 percent of your dietary intake consists of unprocessed, recognizable foods also guarantees an increased intake of additional micronutrients, such as cofactors and biopotentiators, which amplify their effectiveness.

Other Perspectives

• While protein is important for metabolism, overemphasis on protein can lead to neglect of other important nutrients.
• High protein diets may not be suitable for everyone, especially those with certain kidney conditions.
• The quality of animal-sourced proteins can vary, and not all grass-fed or organic options are accessible or affordable to everyone.
• Plant-based diets may require careful planning to ensure all essential amino acids are consumed, as most plant proteins are not complete proteins.
• The role of carbohydrates in weight management is complex, and low-carb diets may not be sustainable or beneficial for everyone.
• The idea that timing of carbohydrate intake significantly impacts metabolism may be oversimplified and not supported by all scientific evidence.
• Non-starchy vegetables are important, but focusing too much on these may lead to inadequate intake of energy-dense foods needed for certain individuals.
• The demonization of fats has been challenged, but not all fats are created equal, and some saturated fats can contribute to heart disease in certain individuals.
• Traditional food preparation methods may enhance nutrient absorption, but they can also be time-consuming and not practical for everyone.
• While alcohol can affect metabolism, moderate consumption may have some health benefits for certain individuals.
• Hydration is important, but the idea that water is a macronutrient is not universally accepted in nutritional science.
• Micronutrients are indeed crucial, but the role they play in gene expression is complex and not fully understood.
• The 80-plus Rule may not be flexible enough to accommodate all dietary patterns, cultural foods, or personal preferences.
• The impact of dietary choices on gene expression is an emerging field, and while diet can influence epigenetics, it is not the only factor.
• The recommendation for protein intake based on body mass may not take into account individual differences in metabolism, health status, or activity level.
• The emphasis on specific macronutrient ratios may not account for the importance of overall dietary patterns and lifestyle factors in weight management and health.

Our dietary choices significantly influence our cognitive sharpness, emotional well-being, and the vibrancy of our social surroundings.

The book explores the fascinating link between what we eat and its effects on our cognitive sharpness, emotional stability, as well as our interactions with people and the world around us.

Our dietary decisions significantly influence the quality of our sleep.

Insufficient sleep is increasingly acknowledged as a major factor contributing to the widespread occurrence of chronic illnesses.

The complex interplay among our digestive health, brain function, and sleep cycles.

The state of your digestive system plays a crucial role in regulating your sleep cycles, despite the common assumption that the brain primarily orchestrates slumber. The diverse population of gut microorganisms has the capacity to produce, augment, or reduce a variety of essential neurotransmitters and hormones, which in turn has a substantial impact on the quality of your sleep.

The microbiome is essential in both creating and controlling the hormones that are linked to sleep.

Serotonin receives acclaim for its contribution to mood stabilization and is equally essential in promoting digestive well-being, preserving bone robustness, and facilitating restful sleep. A majority of serotonin production occurs outside the brain's boundaries. The health of your gut microbiota has a considerable influence on the process by which your intestinal cells generate and release serotonin. Specific bacteria are instrumental in regulating the production and release of melatonin, an essential hormone for sleep, within the gut.

Include foods in your diet that improve your sleep quality.

For the synthesis of neurotransmitters and hormones to occur correctly, it is crucial to maintain a healthy balance of gut bacteria and to ingest sufficient quantities of the required nutrients. The proper utilization of tryptophan, a precursor for serotonin synthesis, is contingent upon the availability of vitamin B6. Drinking bone broth, rich in glycine, can extend the length of your deep sleep cycle and result in less frequent awakenings throughout the night. The synthesis of melatonin within the body relies heavily on vitamins C and D, which contribute to improved sleep quality by reducing disruptions during slumber and decreasing daytime sleepiness. Potassium, in conjunction with calcium, has shown to improve sleep quality and reduce the number of awakenings after falling asleep. Magnesium works in conjunction with omega-3 fatty acids to reduce inflammation, balance stress-related hormones, and prolong the period of deep sleep.

Elements that could disrupt your intestinal microbiome equilibrium and negatively influence your body's natural sleep-wake cycle.

Stevenson highlights that numerous common elements and habits can damage your gut microbiome and interfere with your sleep, such as chemicals used in farming found in our food and water, foods high in sugar, synthetic sweeteners, overuse or frequent use of antibiotics, insufficient exercise, high stress, and compounds like chlorine in tap water and inadequate sleep, in addition to agents that enhance food flavor and extend shelf life.

To improve your sleep quality, it's important to avoid specific foods and substances prior to bedtime.

For improved sleep quality, it's recommended to avoid intake of extra sugars, alcohol, and large amounts of caffeine in the four to six hours before going to sleep. Research highlighted in "Eat Smarter" indicates that consuming caffeine, even when taken up to six hours before bedtime, can reduce sleep quality. Even a modest intake of alcohol can disrupt your body's normal sleep rhythms, leading to the unpleasant effects often linked with hangovers.

Products created to improve the quality of sleep.

Nutritional supplements are intended to augment the nutrients obtained through a well-rounded diet. The author emphasizes the significance of grasping the fundamental idea. A variety of supplements known to enhance sleep, including reishi tea, chamomile, valerian root, magnesium, L-theanine, and melatonin, can enhance the quality of sleep across both brief and extended periods.

Our emotional balance is closely connected to our dietary choices.

This section of the book explores how the food we choose to consume impacts not only our individual well-being but also the health of our society, affecting our abilities to communicate and empathize effectively.

Our dietary choices significantly influence our cognitive sharpness, emotional stability, and the quality of our social interactions.

Variations in blood sugar levels, whether they are high or low, coupled with a lack of vital micronutrients or a disruption in gut bacteria balance, can inadvertently initiate a "fight-or-flight" reaction within the body, as Stevenson highlights. The transition to a state focused on survival is intimately associated with hormonal changes, particularly fluctuations in cortisol and alterations in neurotransmitters such as dopamine and GABA. Our mental and emotional states, along with our actions, are molded by these differences.

Disruptions in brain function and behavioral changes can be caused by a lack of essential nutrients and fluctuations in blood sugar levels.

Carrying extra fat in the belly region is frequently a sign of ongoing insulin resistance. Improving the body's sensitivity to insulin may lead to a reduction in waist circumference.

Recognizing the initial signs of irritability caused by hunger.

The book "Eat Smarter" offers a captivating and perceptive approach to recognizing the diverse reactions and strains in our social exchanges that originate from appetite and nutritional factors. Hunger-induced mood swings span a range of archetypes: Dracula, who searches for food well into the night; the Invisible Man or Woman, who seeks isolation when irritable from lack of food; Frankenstein, who eats without thought when hungry; the Mummy, who gets unkempt and irritable; and a creature resembling a werewolf, becoming aggressive as their hunger affects their mood.

Our dietary choices are significantly shaped by the surroundings we are in.

Stevenson's personal story and experiences of thriving despite the challenges posed by food deserts underscore the social, political, and cultural forces that mold our dietary decisions. Growing up, he faced significant challenges in obtaining high-quality, nourishing meals, with little focus on the importance of a healthy diet and a pervasive availability of cheap, processed food options year-round. The author of "Eat Smarter" poses a thought-provoking inquiry: "How is it possible to opt for more nutritious food choices when I'm unaware of their existence?"

Tackling the pervasive issues of unequal food distribution and the presence of areas where food choices are severely restricted.

Despite the aspiration to choose healthier alternatives, the economic limitations associated with poverty, as well as the difficulties in obtaining nutritious food options, may create overwhelming obstacles that hinder some people from taking advantage of opportunities to enhance their physical and mental wellness. The writer stresses that the problem goes beyond simply selecting what we eat. Living in regions where crime rates are high, frequently due to people's struggles with mental and physical health that affect their capacity for empathy and ethical decision-making, can make even a casual walk through the local area fraught with danger. Addressing the challenges associated with limited access to nutritious food is essential for improving the health of individuals and nations alike.

It is crucial to increase consciousness regarding the collective and personal repercussions of inadequate nutrition.

Stevenson underscores the need for societal transformation, advocating for an end to the unfair practice of holding individuals accountable who are trapped by a flawed economic system. Supporting individuals courageously transforming their lives is crucial, as is tackling the underlying problems that initiate and perpetuate these challenges.

Action steps that we can take as a society to ensure everyone has access to healthful foods

The writer emphasizes the detrimental impact that fast food advertising has on the health of both children and adults in our society. The publication "Eat Smarter" highlights the inclination among children to consume more of the food products that are promoted in the TV advertisements they view. Food producers have exploited our innate tendencies to indulge in sweeter and more appealing edibles and drinks, often without a comprehensive awareness of the potential negative health consequences.

Improving our social well-being can be realized through the adoption of simple practices that strengthen our bond with the food we eat, consistent with the concept that presents five distinct ways to express appreciation for our sustenance.

In "Eat Smarter," Stevenson encourages embracing five unique Food Love Languages to strengthen relationships and deepen connections with those we care about through shared dining experiences. These are five fundamental actions that help us improve our communication and express our care and value for others: Demonstrating our affection through culinary assistance (performing tasks by assisting with meal preparation and sharing as a way to show care), Exchanging Presents (dedicating effort to give or accept a gift that was carefully selected for a particular individual), Quality Time (cherishing moments with loved ones while enjoying a meal together), Words of Affirmation (voicing gratitude and encouragement with positive, reinforcing statements), and acknowledging the significant influence that nutrition has on our health.

The choices we make in our diet have a profound influence on the health of our brain.

Our mental well-being is a pivotal element that shapes the caliber of our existence, as recognized by Shawn Stevenson. To lead a fulfilling and prosperous existence, it's logical to place a high value on maintaining the robustness and vitality of this extraordinary organ.

Our brains are protected by intricate mechanisms that shield us from external and internal dangers.

Our existence is profoundly influenced by a bodily organ that possesses the tenderness and softness of butter. Our advanced cranium acts as a protective barrier for the brain from external harm, while the complex blood-brain barrier safeguards it against internal dangers.

Excluding its water content, the brain's composition includes.

Water constitutes the majority of your brain's composition, with fat being the subsequent most prevalent substance. The composition of the brain's dry weight includes approximately 11 percent in the form of fats, 8 percent as proteins, and a minor 3 percent consisting of minerals. Understanding which nutrients can cross the blood-brain barrier to nourish and enhance brain function is crucial, as not all substances possess this capability.

Certain fats are essential for preserving and improving the health of the brain.

DHA and EPA play a crucial role in the creation of memories, protecting the brain against degenerative conditions, and preserving mental functions. Phospholipids, essential for the brain's architecture, are present in significant quantities. Phospholipids are essential for the regulation of receptor sites and ensuring effective communication between cells. Medium-chain triglycerides, abbreviated as MCTs, are fats that support cognitive function and readily cross the blood-brain barrier to provide energy to the brain. Plus, MCTs are involved in the generation of ketone bodies, which provide an alternative and effective source of fuel for brain cells. Rich in monounsaturated fats that are beneficial for the brain, olive oil possesses unique properties that safeguard the blood-brain barrier and enhance the brain's inherent detoxification mechanisms.

Choosing foods rich in nutrients that boost brain function.

Consuming nutrient-dense foods bolsters the natural detoxifying processes of your brain, reduces harmful inflammation, and encourages the development of new brain cells.

Some components of what we consume can negatively affect the health and functionality of our brains.

Consuming additional sugars can significantly harm brain health. Recent research suggests a significant link between our nutritional habits and the decline of mental functions related to Alzheimer's, prompting some experts to refer to the condition as a form of diabetes distinctively classified as type 3. Artificial sweeteners, when consumed in high amounts, are also influential factors. The author warns that although artificial sweeteners are devoid of calories, they may worsen health issues and contribute to the rise in body fat-related problems.

A variety of edibles and drinks have been shown to enhance mental performance and contribute to a longer lifespan.

Spinach and other leafy greens contain numerous vital nutrients that enhance memory, slow down the aging of the brain, and protect against a range of long-term health conditions. Stevenson emphasizes the numerous advantages of garlic, underscoring its role in enhancing overall well-being and its positive impact on neuronal health. Blackberries, abundant in polyphenols and antioxidants that are beneficial for brain health, have demonstrated the ability to decelerate and potentially reverse cognitive deterioration associated with aging. Dark chocolate, containing between 70 and 85 percent cacao, is abundant in flavonoids that accumulate in brain regions associated with memory and learning skills. Green tea's caffeine boosts cognitive sharpness, while its L-theanine, an amino acid that penetrates the brain, encourages tranquility, reduces tension, and stimulates creativity. Research has shown that spirulina not only supports the creation of new brain cells but also helps reduce inflammation within the brain. Mushrooms such as shiitake, oyster, and golden varieties are rich in nutrients that promote brain health. A medicinal mushroom called lion’s mane has been shown to stimulate nerve growth factor, a protein that directly increases production and growth of neural tissues. Coffee not only contains a wealth of antioxidants but also has components that protect against cognitive decline and reduce the risk of developing neurodegenerative diseases like Alzheimer's and Parkinson's.

Other Perspectives

• While diet significantly influences cognitive function and emotional well-being, genetics and lifestyle factors such as exercise and stress management also play critical roles.
• The quality of sleep can be affected by numerous factors beyond diet, including psychological stress, environmental noise, and sleep disorders.
• The role of the microbiome in sleep regulation is an emerging field, and while there is evidence to support its importance, the complexity of its interactions with sleep hormones may not be fully understood yet.
• Not all individuals may experience improved sleep quality from dietary changes due to unique metabolic and physiological differences.
• Some individuals may not experience disruptions in their sleep-wake cycle from the elements listed, suggesting a degree of individual variability in response to environmental and dietary factors.
• Avoiding specific foods and substances before bedtime may not guarantee improved sleep quality for everyone, as sleep disturbances can have multifactorial causes.
• Nutritional supplements designed to improve sleep may not be effective for everyone and could interact with medications or underlying health conditions.
• Emotional balance is influenced by a complex interplay of factors, including psychological health and social support systems, not solely by dietary choices.
• The relationship between belly fat and insulin resistance is complex, and while diet plays a role, other factors such as genetics and physical activity are also influential.
• The concept of hunger-induced mood swings may oversimplify the psychological and physiological mechanisms behind hunger and emotional states.
• Socioeconomic factors heavily influence dietary choices, and personal responsibility in food selection can be limited by these factors, which may not be fully addressed by individual dietary changes.
• Efforts to improve access to nutritious foods must also consider economic and logistical challenges that can impede the implementation of such measures.
• While improving social well-being through food-related practices is beneficial, it may not be feasible for all individuals due to time constraints, cultural differences, or personal preferences.
• The impact of diet on brain health is significant, but other factors such as mental exercise, social engagement, and overall health also contribute to cognitive function.
• The assertion that certain fats are essential for brain health may not account for the complexity of dietary fats and their varied effects on different individuals.
• The negative effects of certain dietary components on brain health can vary widely among individuals, and some people may not experience any adverse effects from moderate consumption.
• The claim that certain foods and drinks can enhance mental performance and contribute to a longer lifespan may not take into account the full range of dietary and non-dietary factors that influence longevity and cognitive health.

A plan structured to span over a month, aimed at implementing the key principles.

This section presents a transformative 30-day program tailored to meet your individual needs, building upon the sophisticated knowledge provided in "Eat Smarter."

Grasping the scientific principles behind the timing of your meals.

The conventional method of reducing calories for losing weight often results in decreased muscle mass, increased appetite, and stronger cravings for specific foods.

The significance of being metabolically flexible to utilize body fat as an energy source.

For the majority of human history, obtaining a steady supply of food energy was a challenge. Our forebears adapted to efficiently accumulate fat reserves during times of abundance and to effectively draw on these reserves in periods of food shortage.

Incorporating a regular eating schedule with designated intervals for fasting intermittently may prove beneficial.

Intermittent fasting is a reliable and ancient practice that not only boosts overall health and transforms body shape but also sharpens mental acuity. By carefully timing your meals and fasting intervals, you can boost insulin sensitivity, reduce inflammation, stimulate neurogenesis, promote cellular autophagy, and elevate levels of the rejuvenating hormone HGH.

Incorporate the strategies for the F.A.S.T. change into your everyday routines to smoothly adopt smart intermittent fasting methods.

Stevenson aims to empower people with the necessary understanding to customize their eating patterns to match their unique metabolic traits, offering essential factors to consider when devising a plan for intermittent fasting in his book "Eat Smarter." Establish an optimal schedule for your meal times and identify the periods to abstain from food consumption.

Different approaches to scheduling meals and periods of fasting, along with strategies for customization, are provided as examples.

The book presents various eating and fasting timetables, initially recommending a fasting interval of 12 hours that may be progressively lengthened to 16 hours to amplify the advantages of intermittent fasting. They also encourage people to reflect on their everyday routines and adjust them to align with their exercise regimen or choose a schedule for eating that encourages sharing meals regularly with family and friends.

A guide for creating a dietary strategy.

Shawn Stevenson not only includes a sample meal plan featuring a variety of tasty recipes that enhance metabolism and cognitive function, but he also offers numerous valuable suggestions for devising a plan that is both enduring and pleasurable. The author recommends setting aside a single day for meal preparation as a highly advantageous tactic. I recommended keeping the approach straightforward and concise. Dedicate part of your weekend to preparing a variety of meals in advance for the lunches you'll have throughout the forthcoming week. Additionally, it's recommended to incorporate days into your schedule where dining out or opting for takeout is permissible, provided that the selections conform to the program's established criteria.

Strategies to enhance your journey through the 30-Day Program.

In this section, you'll find a wealth of tools including dietary guides, cooking tips, and self-assessment techniques designed to make your journey through the Eat Smarter 30-Day Program enjoyable and fruitful.

Curated selections of nutritious foods to guarantee your diet consists of beneficial choices.

"Eat Smarter" provides a comprehensive program that includes a wide range of dietary options, covering a variety of proteins and fats, numerous types of carbohydrates, and a diverse array of beverages. Include a variety of nourishing options in your diet that bolster your gut health through the provision of essential nutrients encouraging the growth of beneficial microbes. A variety of herbs and spices may enhance metabolic activity.

A compilation of straightforward recipes that can be prepared with ease, inspired by "Eat Smarter."

The companion Bonus Resource Guide for "Eat Smarter," which can be found at eatsmarterbook.com/bonus, features an assortment of recipes crafted with insights from renowned health and fitness experts. These recipes were specifically selected to include a combination of foods, spices, and techniques that support your metabolism, enhance your cognition, and bring more tasty pleasure and healthy joy to the entire process.

Monitoring your advancement through quantifiable metrics and self-evaluation is essential for maintaining achievement over a prolonged duration.

Stevenson emphasizes that the decisions you make about what you eat not only lead to noticeable changes in your body but also to your consciousness of these changes. The author of "Eat Smarter" underscores the significance of tuning into our inherent signals and acknowledging our unique feelings, which he refers to as "subjective measurements." Studies have shown that subjective experiences are considered less reliable than objective measurements, which may include tracking factors such as the strength of hunger, cravings for certain types of food, the quality of sleep, digestive health, and daily energy levels.

Develop an understanding of how to utilize your distinct dietary patterns to your advantage.

The book presents four distinct dietary personality profiles, enabling individuals to better understand their personal advantages and challenges when embarking on a journey toward healthier living. The four types include: the individual who is fervently committed to making changes and approaches tasks with great enthusiasm, yet may become overwhelmed and succumb to exhaustion, the person who readily embraces new initiatives with assurance but is also prone to quitting prematurely, often failing to reap the significant rewards, the preparation-centric type who desires flawless conditions before starting, and the All-Around Player who consistently participates, exerts effort, and achieves varying levels of success.

Your mindset and inner resilience can accelerate or impede your progress.

Other Perspectives

• Intermittent fasting may not be suitable for everyone, and its benefits can vary greatly among individuals due to differences in metabolism, health status, and lifestyle.
• The evolutionary argument for metabolic flexibility might not account for the modern lifestyle and food environment, which are drastically different from those of our ancestors.
• The recommendation for a one-size-fits-all fasting window (e.g., starting with 12 hours) may not consider the unique schedules, health conditions, and nutritional needs of each individual.
• Meal preparation in advance, while beneficial for some, might not be practical for those with unpredictable schedules or who prefer fresh meals.
• The program's emphasis on a wide variety of foods could be overwhelming or unsustainable for individuals with dietary restrictions, food intolerances, or limited access to diverse food options.
• The reliance on self-assessment techniques might lead to inaccurate measurements of progress due to biases or misunderstanding of personal signals.
• The four dietary personality profiles may oversimplify the complex nature of eating behaviors and may not capture the full spectrum of individual differences.
• The impact of mindset and inner resilience on progress, while important, may not fully acknowledge external factors such as socioeconomic status, access to healthy food options, and social support that can also significantly influence one's ability to adhere to a dietary program.