Generated by All in One SEO v5.0.0.1, this is an llms.txt file, used by LLMs to index the site. # Keith A. Herman Author - Speaker ## Sitemaps - [XML Sitemap](https://keithaherman.com/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [Articles](https://keithaherman.com/articles/) - Explore insightful articles curated by Keith A. Herman, covering legal expertise, fitness, nutrition, and holistic well-being. Gain valuable insights and expert advice to optimize your mind, body, and spirit. - [The One Thing You Need to Get Right to Prevent Heart Disease](https://keithaherman.com/the-one-thing-you-need-to-get-right-to-prevent-heart-disease/) - The One Thing You Need to Get Right to Prevent Heart Disease (How to avoid dying from the leading cause of death) Estimated reading time: 25 minutes. Atherosclerotic cardiovascular disease (herein “heart disease”) is the number one cause of death in the U.S. and worldwide. About 1/3 of all humans die from it. More women - [7 Foods Guaranteed to Make Huge Improvements to your Health and Well-Being](https://keithaherman.com/7-foods-guaranteed-to-make-huge-improvements-to-your-health-and-well-being/) - Instead of focusing on a label, I find it helpful to divide healthy eating into two categories to keep things simple. To improve health, what are the most important foods to eat and how much of each food do we need? What foods and beverages should we limit to improve health and how much is - [Phytonutrients, Part II: Carotenoids and Eye Health](https://keithaherman.com/phytonutrients-part-ii-carotenoids-and-eye-health/) - Last time we looked at what phytonutrients are. Now let's start digging into some specific phytonutrients and how they improve our health. Carotenoids Carotenoids are the yellow, orange, and red colorings made by plants. There are more then 750 naturally occurring carotenoids. The most common carotenoids in the North American diet are alpha carotene, beta - [Isothiocyanates, Isoflavones, and Phytosterols: Cruciferous Vegetables and Soy Foods](https://keithaherman.com/isothiocyanates-isoflavones-and-phytosterols-cruciferous-vegetables-and-soy-foods/) - This is part four of why the phytonutrients in plants are so beneficial to our health. Two of the nutrients we will look at in this article are found predominantly in cruciferous vegetables and soy. Cruciferous vegetables are often called the most powerful food for protecting from cancer, and some argue we should avoid soy - [The Cause of the Obesity Epidemic?](https://keithaherman.com/the-cause-of-the-obesity-epidemic/) - In my previous articles we looked at how fruits, vegetables, legumes, whole grains, nuts, seeds, and oily fish are the healthiest foods.1 They reduce the risk of heart disease, stroke, obesity, type 2 diabetes, cancer, dementia, Alzheimer's disease, and chronic kidney disease. To make educated decisions about choosing healthy foods it is important to also - [Complex Versus Simple Carbohydrates](https://keithaherman.com/complex-versus-simple-carbohydrates/) - I am going to try and clear up a misunderstanding about carbohydrates. Some people refer to junk foods, refined grains, and foods high in sugar as “carbs”. This creates a lot of confusion as it is not the carbs in these foods that cause health problems. Carbohydrates are formed by green plants from carbon dioxide - [Liquid Candy](https://keithaherman.com/liquid-candy/) - If I had to pick one food or drink Processed meat 1 that was the worst for health, longevity, and maintaining a healthy body weight, it would be sugary drinks. These include soda, energy and sports drinks, flavored milk, lemonade, fruit drinks, tonic, flavored waters, teas and coffees flavored with sugar or syrup, milkshakes, and - [The 4 Most Important Foods to Improve Brain Health and Reduce your Risk of Dementia and Alzheimer's Disease](https://keithaherman.com/the-4-most-important-foods-to-improve-brain-health-and-reduce-your-risk-of-dementia-and-alzheimers-disease/) - In my last article1 we looked at the healthiest foods according to the World Cancer Research Fund (WCRF) and Global Burden of Disease (GBD), but these organizations did not optimize their recommendations based on brain health. My family pays close attention to this topic as my grandmother suffered from Alzheimer’s disease. Many of my friends - [The essential piece of information you must know to improve your health](https://keithaherman.com/the-essential-piece-of-information-you-must-know-to-improve-your-health/) - Do you want to feel, look, or be healthier? Is it important for you to do the right things to prevent heart disease, stroke, cancer, diabetes, or Alzheimer’s? Are you trying to lose weight? If one of these problems is important to you, then you need to know who you can trust for accurate, credible - [Polyphenols in Blueberries, Purple Grapes, Chocolate, Coffee & Tea](https://keithaherman.com/polyphenols-in-blueberries-purple-grapes-chocolate-coffee-tea/) - Phytonutrients are the nutrients found mostly in plants that are not classified as vitamins. Last time we reviewed the carotenoids, especially lutein and zeaxanthin. Now let’s look at polyphenols and how they are silently guarding our health. Polyphenols are one of the most researched categories of phytonutrients and are the most abundant antioxidant in the - [The Most Important Nutrient Americans Are Deficient In](https://keithaherman.com/the-most-important-nutrient-americans-are-deficient-in/) - Most people have heard about the substances we are eating in excess, such as added sugar, salt, saturated fat, and dietary cholesterol. But not as many are aware of the nutrients we need desperately to consume more of. Each version of the Dietary Guidelines for Americans describes “nutrients of concern.” These are the nutrients we - [10 Signs Your Health Guru Is a Quack](https://keithaherman.com/10-signs-your-health-guru-is-a-quack/) - We are all suffering from information-obesity. We are flooded with constant information from emails, websites, and social media. This makes it hard to know who to trust, especially for something as important as what to eat. In a previous article, I described 10 factors for knowing who to trust for nutrition advice. But this time - [Reflections on Turning 50 (10 lessons I wish I had known when I was younger)](https://keithaherman.com/reflections-on-turning-50-10-lessons-i-wish-i-had-known-when-i-was-younger/) - In 50 years, I have learned a lot about myself, and how to be happy and healthy. Below are some of the most important lessons I learned. Lesson 1: High LDL cholesterol may kill you. About 1/3 of all humans die of heart disease even though it is almost completely preventable. More women die from - [What’s Missing from the New Dietary Guidelines for Americans](https://keithaherman.com/whats-missing-from-the-new-dietary-guidelines-for-americans/) - The 2025-2030 Dietary Guidelines for Americans were published on January 7, 2026, and with it came several surprises. - [Why You Gain Weight on a Low-Fat Diet](https://keithaherman.com/why-you-gain-weight-on-a-low-fat-diet/) - You want less fat on your body, so you should eat less fat. But remember, the key to losing body fat is creating a calorie deficit (burning more calories than your body absorbs). You can create a calorie deficit by eating foods with less protein, fat, or carbs. The easiest way to create a calorie deficit without feeling hungry is to eat more fruit, vegetables, intact whole grains, and legumes. - [Portion Control or Counting Carbs Won’t Solve Your Problems](https://keithaherman.com/portion-control-or-counting-carbs-wont-solve-your-problems/) - I am going to explain why you haven’t achieved your healthy eating goals. It is because the common advice is completely wrong. Have you heard statements like these? Losing weight is all about portion control – just eat less. Carbs are the problem you are fat. Limit your carbs or go keto and you don’t - [Intermittent Fasting Will Eventually Fail.....If You Ignore The Hidden Laws](https://keithaherman.com/intermittent-fasting-will-eventually-fail-if-you-ignore-the-hidden-laws-2/) - There are many forms of intermittent fasting. There is the 5:2 diet where you eat normally five days per week and restrict your calories the other two days. There is alternate day fasting where you only consume calories every other day. There is another form where you don’t consume any calories one day per week. - [Ignore This and You Will Eventually Fail](https://keithaherman.com/ignore-this-and-you-will-eventually-fail/) - Have you noticed how the thought of changing what you eat, or adopting any new behavior, can cause anxiety and tension? This is because you may not believe in your ability to do it. Your belief in your ability to do something is called self-efficacy. There are two differences between self-efficacy and self-confidence. First, you - [The Surprising Truth About Low-Carb and Keto Diets](https://keithaherman.com/the-surprising-truth-about-low-carb-and-keto-diets/) - Uncover the surprising truth about low-carb and keto diets. Gain valuable insights into their effectiveness, benefits, and potential pitfalls. - [The Invisible Nutrients Silently Guarding Your Health - Phytonutrients](https://keithaherman.com/the-invisible-nutrients-silently-guarding-your-health-phytonutrients/) - In my previous articles we looked at how a diet rich in plant foods will reduce your risk of heart disease, cancer, diabetes, stroke, chronic kidney disease, cognitive decline, dementia, and Alzheimer’s disease. But how do fruits, vegetables, whole grains, legumes, nuts, and seeds improve our health? I am more motivated to eat healthy foods ## Pages - [Home](https://keithaherman.com/) - Get Evidence-Based Health, Nutrition, and Well-Being Information By integrating plant-based nutrition, habit change science, and practical tools for well-being, I turn research into systems people can use for life.I’m also the founder of the Expert Diet Project, an evidence-based initiative focused on correcting health misinformation by spotlighting the advice of the experts. The Expert Diet Project - [7-Day Guide Landing page](https://keithaherman.com/7-day-guide-landing-page/) - Free Printable PDF + 10 Daily Emails Lose Weight and Eat Plant-Based Consistently with a Simple 10-Minute Daily System Designed for Busy Professionals Tired of eating well for a few days and falling apart when work gets busy? This free 7-day guide gives you 7 simple eating approaches to choose from, daily planning and recap - [Women Page](https://keithaherman.com/free-7-day-guide-for-women/) - Free 7-Day Guide Finally Stick With Plant-Based Eating Using a Simple Daily System That Does the Thinking for You This free 7-day guide gives you seven simple eating approaches to choose from, daily schedule and recap pages, weekly meal prep scheduling, a built-in craving management system, and self-care prompts for sleep, exercise, and stress. Designed - [Beta Reader Survey](https://keithaherman.com/beta-reader-survey/) - Health & Well-Being Journal Series Beta Reader Feedback 100 Days of Gratitude Edition Thank you for being a beta reader. Your honest feedback will directly shape how this journal is presented to the world. There are no right or wrong answers. I want to hear your genuine experience.This survey takes approximately 15 minutes. The more detail you - [7-Days Eating Thank Page](https://keithaherman.com/7-days-eating-thank-page/) - Thank you! Your 7-Day Eating Guide is ready. Your free PDF guide is ready to download. Tap the button below to get instant access and start your 7-day healthy eating journey. Download Now - [Book](https://keithaherman.com/book/) - Coming Soon Eat Like an Expert The Science-Backed Guide to Eating a Plant-Based Diet(and How to Finally Make It Stick) Pre-Order Now Why Diets Fail Knowing what to eat isn’t enough.Most diet plans focus on food rules and willpower. They fail because they ignore how habits are formed and maintained. Starting a new behavior can - [Journals New](https://keithaherman.com/journals/) - Health & Well-Being Journal Two editions designed to help you build lasting habits and live with greater intention. Healthy Eating Habits Edition A structured daily journal for building the evidence-based eating habits that support lasting health. Learn More 100 Days of Gratitude Edition A 100-day guided journal for developing a consistent gratitude practice that transforms - [Subscription Landing Page](https://keithaherman.com/subscription-landing-page/) - Health & Well-Being Journal Start My Subscription Annual Subscription — Save 20% Eat Healthier Every Week Without Relying on Willpower or Motivation You just proved the system works in seven days. Now subscribe to get four 13-week journals per year so the eating habits you built this week become permanent. 5.0 stars · Rated by - [Healthy Eating Quiz landing page](https://keithaherman.com/take-healthy-eating-quiz-lp-2/) - Stop worrying about the name of the diet and start focusing on eating the right foods. Find out how healthy are you are eating. Take the healthy eating quiz. - [Healthy Eating Quiz landing page](https://keithaherman.com/take-healthy-eating-quiz-lp/) - Stop worrying about the name of the diet and start focusing on eating the right foods. Find out how healthy are you are eating. Take the healthy eating quiz. - [Quizzes](https://keithaherman.com/quizzes/) - Find Out Where You Stand Short, science-backed quizzes that show you exactly where your knowledge and habits are working for you and where they need work. Expert Diet IQ Quiz How much do you actually know about nutrition science? This quiz separates evidence-based knowledge from popular myths and tells you exactly where your gaps are. - [Physical Health as a Component of Well-Being](https://keithaherman.com/physical-health-as-a-component-of-well-being/) - Research Presentation Physical Health as a Component of Well-Being How Exercise, Nutrition, and Sleep Improve Mental Health — and Why That Matters for the Trusts We Draft Keith A. Herman ACTEC Well-Being Subcommittee Tampa, March 2026 In March 2026, Keith presented to the Well-Being Subcommittee of the American College of Trust and Estate Counsel, a - [Contact Us](https://keithaherman.com/contact-us/) - Get In Touch Have a question, a topic suggestion, or just want to reach out? Fill out the form and Keith will get back to you. We'd Love to Hear from You Whether you have a question about the book, the journal, or anything you’ve read on the site, fill out the form and Keith - [Journal](https://keithaherman.com/journals-old-1/) - Health & Well-Being Journal Health & Well-Being Journal, 100 Days of Gratitude Edition - [Newsletter](https://keithaherman.com/newsletter/) - Evidence-based nutrition and habit science information you can finish in under a minute. Every Tuesday. Free. Unsubscribe anytime. Sign Up for the Newsletter Enter your name and email below. First name Email address Subscribe Now What You'll Get Each Week ✓ No fads ✓ No sensationalized headlines ✓ The research, explained clearly The Research What - [Newsletter Old](https://keithaherman.com/newsletter-old/) - Get Keith A. Herman’s expert insights free in your inbox. Sign up to get Keith’s free introductory guide plus practical weekly emails with clear, actionable insights. Be the first to receive new articles, resources, and updates to help you move forward with confidence. First Name Last Name Your email... SIGN UP Thanks for contacting us! - [Picky Eater Coaching](https://keithaherman.com/picky-eater-coaching/) - Transform picky eating habits with personalized online coaching. Our expert guidance helps picky eaters broaden their palate, embrace new foods, and enjoy a healthier, more balanced diet. - [Contact Us Old](https://keithaherman.com/contact-us-old/) - Get in touch with Keith A. Herman today for expert legal advice, fitness coaching, nutrition guidance, or to learn more about holistic well-being. - [Quizzes Old](https://keithaherman.com/quizzes-old/) - Quizzes Expert Diet IQ Quiz Healthy Eating Quiz Heart Disease Quiz - [Book Old](https://keithaherman.com/book-old/) - Elevate your health journey with 'Eat Like an Expert,' a comprehensive guide to starting and sustaining a healthy eating lifestyle. - [About Old](https://keithaherman.com/about-old/) - Keith A. Herman: Trusted legal expert with a Juris Doctor degree, Fellow of American College of Trust and Estate Counsel, adjunct professor, and acclaimed author. - [Home old](https://keithaherman.com/home-old/) - Get Evidence-Based Health, Nutrition, and Well-Being Information By integrating nutrition, habit change science, and practical tools for well-being, I turn research into systems people can use for life. I’m also the founder of the Expert Diet Project, an evidence-based initiative focused on correcting health misinformation by spotlighting the advice of the experts. The Expert Diet Project - [Terms and Conditions](https://keithaherman.com/terms-and-conditions/) - Terms and Conditions Please read these terms and conditions (“terms and conditions”, “terms”) carefully before using KeithAHerman.com (“website”, “service”) operated by KEITH A. HERMAN ENTERPRISES, LLC (“us”, ‘we”, “our”).Conditions of useBy using this website, you certify that you have read and reviewed this Agreement and that you agree to comply with its terms. If you - [Thank you for complete survey](https://keithaherman.com/thank-you-for-complete-survey/) - Thank you! I appreciate you taking the time to share this. As a thank-you, your bonus guide is ready to download. Tap the button below to get your copy. Download Now - [Blood Pressure Measurement Instructions](https://keithaherman.com/blood-pressure-measurement-instructions/) - Blood Pressure Measurement Instructions Print This PDF - [Nutrition Recommendations landing page](https://keithaherman.com/nutrition-recommendations-download/) - Access our comprehensive nutrition recommendations cheat sheet for expert guidance on optimizing your diet. Discover key tips and strategies to enhance your nutrition knowledge and achieve your health goals effortlessly. - [Hidden Laws landing page](https://keithaherman.com/cheat-sheet-download/) - Unlock the Hidden Laws of Habit Change with our exclusive cheat sheet download. Say goodbye to frustration and hello to effortless self-discipline as you effortlessly create new habits and behaviors. - [Thank You New](https://keithaherman.com/thank-you-new/) - Thank you for buying our Health & Well-Being Journal. To improve future editions and decide what to create next, we would appreciate a couple minutes of feedback about who you are and what led you to buy.As a thank you, I’ll send you Shop Like an Expert immediately after you complete six short questions. It - [Thank You](https://keithaherman.com/thank-you/) - Thank You! You’ve just taken the first step toward a healthier, more intentional life. We’ll notify you as soon as the Health & Well-Being Journal™ launches. You’re officially on the early access list! Visit our website - [Heart Disease Quiz](https://keithaherman.com/heart-disease-quiz/) - Heart Disease Quiz Heart Disease Quiz What you don’t know may be killing you. 1 / 14 What food is most likely to increase your risk of heart disease? Corn oil Coconut oil Wheat Nightshade vegetables Cashews Foods high in lectins 2 / 14 What food is most likely to decrease your risk of heart - [Website original quiz](https://keithaherman.com/quiz/) - It is difficult to maintain excellent health and your ideal weight if you are not implementing both together. The Expert Diet IQ quiz will show where you are currently falling short in these areas. - [Track Your Order](https://keithaherman.com/parcel-panel/) - [pp-track-page] - [Shipping Fulfillment Dashboard](https://keithaherman.com/shipping-fulfillment-2/) - [fulfillment_dashboard] - [Start](https://keithaherman.com/start/) - Health & Well-Being Journal Grab Your Journal How to Get Started Using Your Journal - [Home New](https://keithaherman.com/home-new/) - Get Evidence-Based Health, Nutrition, and Well-Being Information The Mission of the Expert Diet Project is to help reverse the alarming trend of health misinformation, by educating the world on who the real experts are in health and nutrition. Sign Up How This Book Can Help You In this eye-opening book, Keith Herman introduces cutting-edge behavioral - [Shop](https://keithaherman.com/shop/) - [RESERVE YOUR JOURNAL](https://keithaherman.com/reserve-your-journal/) - RESERVE YOUR JOURNAL Are you one journal away from finally feeling in control of your health, your energy, and your life? ✨ Early Access + Free Bonus – Sign Up Now! Dear Friend, Let me ask you something personal — and maybe even a little uncomfortable:Have you ever laid your head on the pillow at - [Reserve Your Copy: Health & Well-Being Journal](https://keithaherman.com/reserve-your-copy-health-well-being-journal/) - Just 10 Minutes a Day Can Make The Difference Transform your health, focus, and energy — in just 10 minutes a day. Small daily actions lead to big, lasting change with the Health & Well-Being Journal™ 🔍 Discover Why It Works Pre-Order Now — Be the First to Start Living with More Energy, Focus, and - [Heart Disease Key Metrics](https://keithaherman.com/heart-disease-key-metrics/) - Heart Disease Key Metrics Print This PDF - [Expert Diet IQ landing page](https://keithaherman.com/expert-diet-iq/) - One of the most important lessons I learned researching my book was that for long-term success, we need to implement healthy food choices with proven behavior change strategies. - [Expert Diet Healthy Foods infographic](https://keithaherman.com/expert-diet-healthy-foods-infographic/) - Expert Diet Healthy Foods infographic Print This PDF - [Thanks for taking healthy eating score quiz landing page](https://keithaherman.com/healthy-eating-quiz-thank-you-page/) - Thanks for taking our quiz! Your Healthy Eating Score will be in your inbox shortly. You can download my healthy eating infographic here.It explains the ideal foods to eat and the exact foods to limit or avoid. - [Reviews](https://keithaherman.com/reviews/) - Discover honest reviews from satisfied customers. Explore firsthand experiences, insights, and recommendations to make informed decisions. - [Website original quiz](https://keithaherman.com/take-the-quiz/) - Test your knowledge of habit change and nutrition science with the Expert IQ Assessment. - [IQ test](https://keithaherman.com/iq-test/) - IQ test Expert IQ Assessment Test your knowledge of habit change and nutrition science with the Expert IQ Assessment. 1 / 13 What is the more effective goal? Eat everything in moderation During the next seven days consume no more than eighteen ounces of red meat 2 / 13 What is most likely to decrease - [Healthy Eating Quiz](https://keithaherman.com/take-healthy-eating-quiz/) - Test your knowledge of habit change and nutrition science with the Expert IQ Assessment. - [Privacy Policy](https://keithaherman.com/privacy-policy/) - Explore our comprehensive privacy policy to understand how we protect and handle your personal information. Learn about our commitment to transparency, security measures, and your rights regarding data privacy. - [Landing page not using](https://keithaherman.com/expert-diet-iq-quiz/) - Stop worrying about the name of the diet and start focusing on eating the right foods. Find out how healthy are you are eating. Take the healthy eating quiz. ## Newsletter - [Why Your Motivation Disappeared](https://keithaherman.com/newsletter/why-your-motivation-disappeared/) - If you've ever started eating well, felt great for a few weeks, and then watched your motivation vanish, you're not alone. That's how motivation works. Motivation is a spark. It provides the initial energy to start a new behavior. But it was never designed to last. The goal isn't to stay motivated forever. It's to - [The question that predicts failure](https://keithaherman.com/newsletter/the-question-that-predicts-failure/) - You set a goal to eat a cup of beans every day for three weeks. By day four, you've already missed twice. Now you feel like you failed. You didn't fail. You just started with the wrong goal. Before committing to any eating goal, ask yourself one question. On a scale of one to ten, - [What to Do in the Three Seconds After You Eat Well](https://keithaherman.com/newsletter/what-to-do-in-the-three-seconds-after-you-eat-well/) - The moment right after you eat well is more important than most people realize. Research from Stanford's Behavior Design Lab found that celebrating immediately—within a few seconds—creates a feeling of success that reinforces the behavior. This works because positive emotions trigger your brain's dopamine system, encoding the pattern and making it more likely to be - [What Happens When You Bribe Yourself to Eat Well](https://keithaherman.com/newsletter/what-happens-when-you-bribe-yourself-to-eat-well/) - Many people reward themselves for eating well. A week of healthy dinners earns a cheat meal. A month of progress earns a shopping trip. It seems logical. Reinforce good behavior with a prize. But research suggests tangible rewards can backfire for goals like healthy eating. Here's why. When you reward yourself for doing something, you - [Why Who You Eat With Matters](https://keithaherman.com/newsletter/why-who-you-eat-with-matters/) - One of the fastest ways to build confidence in your ability to eat well is to watch someone else do it. This works because self-efficacy, your belief in your ability to succeed, isn't built only through your own experiences. It's also built by observing others, especially people you see as similar to yourself. When you - [Why Thinking About Your Diet Makes You Anxious](https://keithaherman.com/newsletter/why-thinking-about-your-diet-makes-you-anxious/) - Have you noticed how thinking about changing your diet can trigger anxiety? Much of this depends on self-efficacy—your belief in your ability to succeed at a specific task. This isn't general self-confidence. It's tied to the exact goal you're pursuing. You might feel confident giving a presentation but doubtful about sticking to an eating plan. - [The Voice That Decides Whether You Quit](https://keithaherman.com/newsletter/the-voice-that-decides-whether-you-quit/) - When you're about to reach for food you didn't plan to eat, there's a voice in your head. It either talks you into it or talks you out of it. That voice is self-talk, the internal conversation you have with yourself throughout the day. And it has a measurable effect on whether you follow through - [The Diet Industry's Dirty Little Secret](https://keithaherman.com/newsletter/the-diet-industrys-dirty-little-secret/) - Whether you lose weight and keep it off has very little to do with the specific foods you eat. That's the part most diet advice skips over. The research is clear: the most successful diet is the one you can stick with longest. Not the most restrictive. Not the most optimized. Not the one with - [The 200 Choices You Don’t See](https://keithaherman.com/newsletter/the-200-choices-you-dont-see/) - You make more than 200 food decisions every day. Most of them happen without your awareness. Whether to open the pantry. Whether to finish what’s on your plate. Whether to eat while standing at the counter. Whether to grab something on the way out the door. These decisions accumulate throughout the day. And they’re rarely - [What’s Coming Next](https://keithaherman.com/newsletter/whats-coming-next/) - For the past few months, I’ve been sharing emails about what to eat and how to eat, things like liquid calories, eating speed, hunger signals, and single-ingredient foods. Now we’re shifting focus. The next series of emails will focus on how to actually change your habits, the psychology, tools, and strategies that make healthy eating stick when motivation fades. - [Flexible Eating” Starts Working Against You](https://keithaherman.com/newsletter/flexible-eating-starts-working-against-you/) - Flexibility is often presented as the solution to rigid dieting. No rules. No structure. Just eat what feels right. The problem is when flexibility is unlimited, decisions get pushed into the moments when judgment is weakest—when you’re hungry, rushed, stressed, or tired. That’s when convenience wins. Experts don’t eliminate flexibility. They plan healthy options, alternatives, - [Why SMART Goals Keep Failing You](https://keithaherman.com/newsletter/why-smart-goals-keep-failing-you/) - For decades, we've been told to set SMART goals: Specific, Measurable, Achievable, Relevant, Time-bound. SMART goals work well for projects and deadlines. But they weren't designed for changing how you eat, and that's why so many people keep failing at something they genuinely care about. The problem isn't you. It's the goal system you were - [The Advantage of Trying Things Briefly](https://keithaherman.com/newsletter/the-advantage-of-trying-things-briefly/) - Permanent rules create pressure. Short experiments create information. Instead of committing indefinitely, try: Eating fruit before dinner for one week Removing sweetened drinks for 10 days Adding soup at lunch for five days According to behavior change research, the ideal timeframe (to commit to in your mind) is about one week. Observe what happens. Does - [Why Fruit Tastes Different After Doing This](https://keithaherman.com/newsletter/why-fruit-tastes-different-after-doing-this/) - Many people believe they don’t enjoy eating plain fruit. Often, the issue is contrast. Regular exposure to sweetened drinks and desserts raises the sweetness threshold. Fruit tastes muted by comparison. When added sugars are removed, taste sensitivity resets. Try this: For two weeks don’t have any foods or beverages with added sugar (make sure to - [The Most Important Moment During a Meal](https://keithaherman.com/newsletter/the-most-important-moment-during-a-meal/) - There is a point during most meals when your body has had enough. The problem is that many people eat past that point without noticing. A reliable cue is flavor. The first few bites are vivid. Later bites are less interesting. When the food stops tasting as good as it did at the beginning, satisfaction is - [The Texture Problem No One Talks About](https://keithaherman.com/newsletter/the-texture-problem-no-one-talks-about/) - Some foods make it hard to notice how much you’ve eaten. Soft foods are easy to chew quickly and swallow without much work. That reduces the time your body has to register fullness and satisfaction. Many soft foods are made with refined flour and added sugar. But even vegetables when cooked long enough become soft. - [Why Cravings Usually Aren’t About Willpower](https://keithaherman.com/newsletter/why-cravings-usually-arent-about-willpower/) - Cravings are often a planning problem, not a self-control problem. When meals and groceries aren’t planned, food decisions get made when you’re hungry, stressed, or short on time. That’s when convenience foods win. A simple fix: plan enough so good options are available. For example: Cook a pot of soup or beans on the weekend Wash and - [One Nutrient Most People Don’t Get Enough Of](https://keithaherman.com/newsletter/one-nutrient-most-people-dont-get-enough-of/) - Fiber is one of the most important nutrients for health—and most people don’t get nearly enough of it. Dietary fiber is found naturally in plant foods, especially vegetables, fruits, beans, lentils, whole grains, nuts, and seeds. Unlike sugar or starch, fiber isn’t fully digested. That’s what provides many of its benefits. Some benefits of fiber - [How Food Labels Lie](https://keithaherman.com/newsletter/how-food-labels-lie/) - Front-of-package claims like “natural,” “healthy,” or “plant-based” are designed to attract attention, not to tell you whether a food supports your health goals. If you want to know what you’re really buying, ignore the front of the package and look at two things: 1. The Nutrition Facts label Check the line for Added Sugars. If - [The Grocery Store Shortcut Most People Miss](https://keithaherman.com/newsletter/the-grocery-store-shortcut-most-people-miss/) - One of the simplest ways to improve what you eat is to focus on single-ingredient foods when you shop. Single-ingredient foods are foods you can name without reading a label: vegetables, fruit, beans, oats, rice, fish. They don’t require health claims or marketing because they are what they are. Most packaged foods, by contrast, are - [The One Thing About Meal Timing That Actually Matters](https://keithaherman.com/newsletter/the-one-thing-about-meal-timing-that-actually-matters/) - Your body follows a circadian rhythm. Eating, sleeping, and waking at consistent times improves appetite regulation, blood sugar control, and energy. Consistency matters more than the exact timing. There is no universally “correct” eating window. Try this: Write down when you will eat your meals tomorrow, then try and stay within 15 minutes of those - [The Gap Between What We Think We Eat and Reality](https://keithaherman.com/newsletter/the-gap-between-what-we-think-we-eat-and-reality/) - Most people dramatically underestimate how much—or how little—they eat of certain foods. For example many people think they eat plenty of fruit, but when they measure, they discover they are eating less than half the recommended amount. Health care organizations recommend about 300 grams of fruit per day, which is about 2 cups (or 2 - [Why Some Foods Make You Full and Others Don’t](https://keithaherman.com/newsletter/why-some-foods-make-you-full-and-others-dont/) - Whole foods work differently than processed foods made primarily from refined flour, added sugar, added salt, and added fats. Foods high in fiber and water stretch stomach receptors, trigger fullness signals, and slow digestion. This helps you recognize when you’ve eaten enough. Highly processed foods bypass many of these signals. When food quality improves, it - [The Real Reason You Reach for Snacks](https://keithaherman.com/newsletter/the-real-reason-you-reach-for-snacks/) - Most snacking has little to do with hunger. A useful definition: a snack is any unplanned eating occasion. People snack because of boredom, environment (seeing food), stress, habit, or emotional cues—not because their bodies need food. Reducing unplanned eating often improves appetite control without counting calories or restricting food. Try this: Before you go to - [What Changes When You Actually Feel Hungry First](https://keithaherman.com/newsletter/what-changes-when-you-actually-feel-hungry-first/) - Being hungry before you eat is not a problem to solve—it’s a signal to use. When you eat while genuinely hungry, food tastes better. Hunger increases the reinforcing value of food, which means what you eat in that moment shapes future preferences. This is one reason waiting to eat until you’re hungry can support both - [Why Eating Faster Backfires](https://keithaherman.com/newsletter/why-eating-faster-backfires/) - How fast you eat plays a larger role in overeating than most people realize. When you eat quickly, your body doesn’t have time to register what you’ve consumed. Appetite-regulating signals lag behind, which makes it easier to eat more than you need. A simple guideline: Take at least twenty minutes to eat a meal. Sit - [What You Eat First Matters More Than You Think](https://keithaherman.com/newsletter/what-you-eat-first-matters-more-than-you-think/) - If you want fruits, vegetables, legumes, and whole grains to taste better, timing matters. The first food you eat when you are hungry has the strongest reinforcing effect. That’s when your brain assigns the most reward value to what you eat. If the first food is pizza or sweets, you condition yourself to want more - [The easiest nutrition change most people overlook](https://keithaherman.com/newsletter/the-easiest-nutrition-change-most-people-overlook/) - Want to quickly improve your diet and see results? Stop drinking your calories. This is one of the simplest changes that can improve diet quality and support a healthy weight. Liquid calories—like soda, juice, sweetened coffee, alcohol, and even smoothies—don’t trigger fullness the same way solid food does. They’re easy to consume quickly, but they - [About the Eat Like an Expert Newsletter](https://keithaherman.com/newsletter/about-the-eat-like-an-expert-newsletter/) - This week I am starting the Eat Like an Expert Newsletter. Once a week, I'll send a short email about healthy eating and behavior change. Over the next few months, these emails will cover: Why plant-based eating works (the science of satiety, hunger, and food choices) How to build lasting habits (the tools and strategies - [A Better Way to Measure Progress](https://keithaherman.com/newsletter/a-better-way-to-measure-progress/) - One of the biggest obstacles to lasting change is the way people define success. Many people approach eating as a test that they either pass or fail. One "bad" meal becomes evidence they've failed, which often leads to giving up entirely. This all-or-nothing thinking undermines consistency — the one thing that actually matters. A more - [One of the Simplest Ways to Feel Full on Fewer Calories](https://keithaherman.com/newsletter/one-of-the-simplest-ways-to-feel-full-on-fewer-calories/) ## Products - [Bonus - 7 Secrets to Eating](https://keithaherman.com/product/bonus-7-secrets-to-eating/) - [Health & Well-Being Journal - 100 Days of Gratitude Edition](https://keithaherman.com/product/health-well-being-journal-100-days-of-gratitude-edition/) - Grounded in 20+ Years of Positive Psychology Research 100-Day Money-Back Guarantee Ships in 5–7 Business Days Based on decades of positive psychology research, leading health organizations, including the American Psychological Association, the National Institutes of Health, and the Greater Good Science Center at UC Berkeley, all recommend gratitude journaling as part of a healthy lifestyle. Grateful people fall asleep faster, sleep longer, and wake up feeling more refreshed. This is one of the most consistently documented findings in gratitude research. People who practice gratitude regularly experience fewer symptoms of anxiety and depression, even during difficult periods. Gratitude strengthens relationships, helps you feel more connected to others, and promotes the behaviors that help people maintain closeness with each other. Grateful people have lower blood pressure and improved heart rate variability, two markers of cardiovascular health that are directly tied to how well you age. Gratitude helps combat the brain’s tendency to focus on the negative, and with daily practice it can change the lens through which you see the world. 100 unique prompts across 14 themes guide you through different areas of your life, from relationships and work to personal growth and difficult times. Most gratitude journals recycle the same one or two questions for hundreds of days. This one gives you something new to reflect on every day, so the practice stays fresh and the insights keep coming. Each entry becomes a stepping stone toward better mental health, emotional resilience, and joy, and together they become your personal archive of appreciation. Pairs naturally with the Healthy Eating Habits Edition for a more complete approach to your health and well-being. Not satisfied? Return it for a full refund. No questions asked. Shipping non-refundable. Specifications: + 256 pages 100 science-informed daily prompts across 14 weekly themes 14 Weekly Reflection prompts (one at the close of each week) “Hidden Figures” recognition space on every daily entry Day 100 Celebration and Commitment page Bonus: 100 Things You’re Grateful For exercise (ten life categories) Bonus: Mental Subtraction exercise Lay-flat binding Ribbon bookmark Elastic band closure 6″ W × 9″ L - [Health & Well-Being Journal](https://keithaherman.com/product/health-well-being-journal/) - Not satisfied within 13 weeks? Return it for a full refund. No questions asked. Shipping non-refundable. Specifications: + 320 pages 6” X 9” (6 inches wide X 9 inches tall) Lay flat pages 13 weeks of planning pages 3 ribbons Elastic closure strap Inside back cover pocket - [Health & Well-Being Journals™ Subscription Bundle](https://keithaherman.com/product/health-well-being-journals-subscription-bundle/) - 13-Week Money-Back Guarantee Free Video Guide Included Ships in 5–7 Business Days A simple subscription plan keeps you focused and accountable all year long, and saves you 20%. You will receive an automatic shipment of four journals every 12 months. Cancel anytime. 4 x The Health & Well-Being Journals™ - [Eat Like an Expert](https://keithaherman.com/product/eat-like-an-expert/) - [Shop Like An Expert](https://keithaherman.com/product/shop-like-an-expert/) ## Order Status - [Delivered](https://keithaherman.com/order_status/delivered/) ## Categories - [Articles](https://keithaherman.com/category/articles/) - Explore a wealth of informative articles curated to enlighten and inspire. Gain valuable insights into various topics spanning from health and wellness to lifestyle and personal development. - [Nutrition Policy](https://keithaherman.com/category/nutrition-policy/) - [Heart Health](https://keithaherman.com/category/heart-health/) - [Behavior Change](https://keithaherman.com/category/behavior-change/) - [Intermittent Fasting](https://keithaherman.com/category/intermittent-fasting/) - [Weight Management](https://keithaherman.com/category/weight-management/) - [Popular Diets](https://keithaherman.com/category/popular-diets/) ## Product categories - [Uncategorized](https://keithaherman.com/product-category/uncategorized/) - [Journals](https://keithaherman.com/product-category/journals/) - [Book](https://keithaherman.com/product-category/book/) - [Bonus](https://keithaherman.com/product-category/bonus/)