Michael Roussell - Mens Health the MetaShred Diet

Chapter 1:
Get the Results You Really Want

Chapter 2:
Why This Diet Is DifferentAnd Why It Has to Be

Chapter 3:
Big Metabolism Lies

Chapter 4:
The Formula for Fat Loss

Chapter 5:
The Lifestyle X-Factors

Chapter 6:
The MetaShred Diet: Get Started

Chapter 7:
MetaShred Meal Plans

Thank you to my wife Emily Roussell. My best friend that has been with me every step of the way. You have always gone above and beyond to help and support me in my research, study, and work. I love you.

Thank you to my children Grace, Peter, David, and Josephyou are my motivation and the life force behind what I do.

Thank you to my parents Mike and Lisa who sacrificed everything they could for decades to ensure my sisters and myself received the best education possible. I hope you find this book to be an example of quality ROI.

Thank you to my sisters Holly and Jodie for always pushing me to be as good as you both were academically and not settling for being the jock of the family. To my in-laws Jim and Sue Adams, Leo Martel, Marquis Renquin, and Charlotte Roussell: Thank you for your love and the examples that you have been for me.

Id like to thank the many teachers, mentors, advisors, colleagues, and friends that have taken the time to talk with, teach, and invest in me: Dr. Erin Pelkey, who started me off in my journey as a scientist; Dr. Paula Tracy, who helped me see the bigger world of science and helped me follow my true passion in nutrition; Dr. Penny Kris-Etherton, who helped mentor me into a professional scientist and showed me how to look beyond conscious and unconscious biases to thoroughly analyze and review data.

I have spent a majority of my life at academic institutions and have many people to thank. From my time at St. Marks School: Steve Bristol, Carrie Disenroth, and Jay and Whiz Hutchinsonthank you. From my time at Hobart College: Michelle Ikl, Cheryl Forbesthank you. From my brief stint at University of Vermont Medical School: Richard Pinckney, MDthank you. From my time at Penn State University: John Beard, Dee Bagshaw, Amy Cifelli, and Jen Flemmingthank you.

To my many science and fitness friends and colleagues, our conversations over e-mail, at conferences, at bars after conferences, at your facilities or research labs have played a major role in the shaping and exploration of the ideas that became The MetaShred Diet.

Coach Dos, thank you for believing in a young kid you barely knew to write the nutrition chapter in your first (and second!) books.

Alwyn Cosgrove, thank you for always having me question my assumptions about physiology and fat loss and teaming up with me to build what was the precursor to The MetaShred Diet so many years ago.

Bill Hartman, I wish we spoke more because I always leave our conversations with two pages of notes. You truly appreciate the quest for becoming a modern day renaissance man.

Joe Dowdell, thank you for showing me the art of working with clients and selflessly opening so many doors for me over the years. I have the greatest respect for you.

Heather Leidy, PhD, Shalene McNeil, PhD, Chor San Khoo, PhD, Alison Hill, PhD, and Keith Scott: Thank you for your guidance and friendship.

Roy, Val, and Jubal: Thank you for believing in the true power of nutrition to impact performance in athletics and business.

To my team, Lisa Flood and Megan Colletto, RD, PhDyou are incredible to work with. I am very thankful for all your expertise, effort, and teamwork.

To all my friends and colleagues in publishing: Michael Easter, Paul Kita, Ben Court, Lou Schuler, TC Luoma, Sean Hyson, Brian Sabin, Jeff OConnell, Abby Lerner, Brittany Risher, Amanda Jedeikin, and Cassie Shortsleeve: I appreciate your patience editing my writing and putting up with me when I missed deadlines.

Finally, to Adam Campbell: Thank you for reaching out to me as a first year graduate student to fact check some science for Mens Health magazine. It only took of 8 years for us to meet in person, but I appreciate our friendship and your counsel so very much. Thank you for your essential role in making this book happen.

-Dr. Mike

Recently, I caught up with a friend of mine, Jack. Like most people, Jack hadnt really changed in appearance since the last time we had seen each other, about 8 months prior. He and I made small talk for a while, hitting on topics such as our kids obsession with Minecraft Story Mode, the increasing price of beef, and how summer TV is really bad. But as many of my conversations seem to go, Jack soon started asking me about nutrition and fat loss. It comes with the territory of being a PhD nutritionist and weight-loss advisor to