Contents
Why This Book Is for You
T5 Overview: Welcome to our T5 Family: Starter Tips to a New Life
A Life Transformed—Dr. Bill’s Story * Make Your Own Medicines—Naturally—with T5 * Meet Transformed Co-author and Certified Health Coach Erin * Five Tips for Getting Started * Your T5 Synergy * What T5 Transformation Feels Like * T5 Boosts Sex Drive * A Top Transformer’s Testimony * T5—Transformation for All Ages * T5 Testimonies
Part I: Five Changes in Five Weeks
Chapter 1: Enjoy the 5-S Diet
The 5-S Diet * Smoothies: Enjoy One a Day * Salads and Spices: Savor Them * Seafood: Wild Salmon and Other Safe Selections * Smart Snack: Seeds and Nuts * Supplements: The Top Five Science-Based Ones for T5 * A Second Helping: Why T5 Works, Why It Lasts * Stay Lean! Why “Diets” Don’t Last and T5 Does
Chapter Two: Graze on Five Mini Meals
Chew-Chew, Times Two * Why Grazing is Good for You * Good Grazing Tips * Dr. Bill Says: Snacks Are Good for You * Coach Erin’s Time-saving Tips for Snacking Success * A Tale of Two Eaters: Mr. Spikey and Ms. Steady * A Second Helping: More Tips on Healthy T5 Eating * Coach Erin: How to Break Your Soda Addiction
Chapter Three: Move More! Five Ways to Enjoy It
How to Make Your Own Medicines * The Last Piece of the Puzzle: A Nobel Night to Remember * A Look Inside Your Endothelial Pharmacy * A Walk in the Garden—a Wake-Up Call * Coach Erin Says: Move Your Body for Your Mind * The Five Best Movements You Can Do * Five T5 Tips to Get the Most Out of Your Exercise Time * Mighty Mitochondria—Another Reason Why Exercise Gives You More Energy, Muscle, and Brain Power * Fitting in More T5 Movements
Chapter 4: Stress Less: Five Transforming
Stress-busters
Think-change Your Brain: Feel a Mental Transformation * Five
Stress-Busters You Can Do * Start Your Day the T5 Way * Don’t
Worry, Be Healthy: How Stress Harms Your Health * Coach Erin: Keep
Hitting That Reset Button! * Coach Erin Helps You Overpower Your
Inner Critic
Chapter 5: Share with Five Friends: Enjoy the Helper’s
High!
Getting Started: T5’s Top Ways to Share * I Wish
I Would Have *
Part II: Transform Five for the “Big Six”: Gut Health,
Brain Health, Inflammation, Heart Health, Diabetes, and
Cancer
Chapter Six: T5 for Gut
Health
Meet Your Microbiome: What It Is, What It Does,
How to Make It Work Better for You * The Mind-Microbe Connection *
Your Microbiome Is Your Personal Gut-Health Pharmacy * “Medicines”
Your Microbiome Makes For You * Diet and the Healthy Microbiome *
Get Your Gut Back: How the 5-S Diet Is Better for Your Microbiome *
The 5-S Better-Microbiome Diet: Five Eating Changes in Five Weeks
*
Chapter 7: Transform Your Brain Health
Staying
Smart: Five Simple Brain Facts You Must Know * How Food Affects
Brain Function * The Transform Five Brain Health Program at a
Glance * Movement Makes More Brain Medicines * Grow Your God
Center: The Neuroscience of Spirituality * Seven Effects of Belief
on Mind and Body *
Chapter 8: T5 Fights Inflammation
Inflammation—It’s All About Balance * T5 Balances Body and Brain *
How T5 Promotes Inflammatory Balance * T5 Helps Your Body Make Its
Own Anti-Inflammatory Medicines * How T5 Promotes Heart Health *
Five Ways T5 Helps the Heart * T5 for Preventing and Healing Type 2
Diabetes * How T5 Helps Prevent and Beat Cancer *
Chapter 9: Answers to Common T5 Questions
Getting Husband on T5 * Alcohol * Vegan* Diet Okay? * Organic Foods
* Measuring Sticky Stuff * Measuring Your Health Markers * Healing
Heart Disease * Transforming While Traveling * Good Grains *
Downgrading Dairy * Badmouthing Beef? * Is Meat Okay to Eat? *
Chuck the Chicken * Glycemic Index * Family Fatness *
Sugar-Sensitive People * Insulin Insults * Scale Watching *
Cheating on Eating * Counting Calories? No Need To! * Mediterranean
Diet * Telomeres and T5 * Egg Whites Only? * Cholesterol Confusion
* T5 for Depression * Sleep Deprived * Prebiotics * Gut Health and
Aging * Leaky Gut
Appendix A: Strength Building Exercises
Appendix B: Yoga and Pilates
Appendix C: Recipes
Endnotes
Suggested Reading
Gratitudes
About the Authors
William Sears, M.D., has been advising busy parents on how
to raise healthier families for over 40 years, and now turns his
attention to the specialty of lifestyle medicine. He has served as
a voluntary professor at the University of Toronto, University of
South Carolina, University of Southern California School of
Medicine, and University of California: Irvine. As a father of 8
children, he coached Little League sports for 20 years, and
together with his wife Martha has written more than 40 books and
countless articles on parenting, nutrition, and healthy aging. He
serves as a consultant for TV, magazines, radio and other media,
and his website AskDrSears.com is one of the most popular health
and parenting sites. Dr. Sears and his contribution to family
health were featured on the cover of TIME Magazine in May 2012. He
is noted for his science-made-simple-and-fun approach to family
health.
Erin Sears Basile, or "Sears kid number five," as she will
joke about, has experienced first-hand the magical benefits of a
happy, healthy household. Growing up in the fun and sometimes crazy
Sears home with 7 siblings has taught her a lot about the
importance of family values, and leading a life of service. With
her parents as guides, she has shaped her life around helping
others. She received her B.A in Music Education and Vocal
Performance from Vanguard University and then went on to receive
her M.A. in Choral Conducting from Azusa Pacific University. She
then pursued a teaching career, and has loved sharing the joys of
music with her students for the past 13 years. After a health
crisis lead Erin through her own mental and physical
transformation, a spark was ignited in her to focus her life
towards helping others, and is honored to guide people through the
journey of healthy living. She is certified health coach, yoga
teacher, group exercise instructor, and co-founder of the Transform
5 healthy living plan. She is also an advocate and speaker for
whole-food nutrition and assists families all over the world in
living life to the fullest. Whether it’s through music or health
coaching, she has devoted her life to helping others find their joy
and thrive, experiencing the best version of themselves.
"In this powerful and informative book, Dr. Bill Sears shares how
lifestyle changes transformed his life and how these can help
transform yours. He continues to inspire me and millions of others.
Highly recommended!"
—Dean Ornish, MD, author, The Spectrum and Dr. Dean Ornish's
Program for Reversing Heart Disease
"Dr. Sears offers advice that is not only holistic and truly
empowering, but suitable for the entire family. This is a rare
invitation to find and share vitality with the people you love
most, and I love that!"
—David L. Katz, MD, MPH, founder of True Health Initiative and
author of The Truth about Food
"Dr. Sears's book takes you deep inside your body and helps you
discover clear directions to a better looking and feeling you. Once
you start reading, you'll be unable to put it down."
—Vince Fortanasce MD, author of The Anti-Alzheimer's
Prescription
"Dr. Sears has an amazing ability to take science-based information
and present it in a simplified way. Transform 5 adds a whole new
perspective to making healthy living simple and fun."
—Dominique Hodgin, MA, NE, NBC-HWC, Executive Director of
Education, Dr. Sears Wellness Institute
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