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 [...] 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.

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