The Ultimate Weight Solution by Phil McGraw

McGraw, Phil. The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom. New York: Free Press, 2003.

Psychologist Phil McGraw, television’s Dr. Phil, began to build his national reputation as a jury consultant for Oprah Winfrey when she was sued for statements she made about beef. It turned out his psychological practice was broader than reading potential jurors, and included weight management. McGraw has laid out his approach to weight management in The Ultimate Weight Solution.

McGraw describes seven “keys” to weight management. They seem to cover every aspect of life that relates to food. They can be loosely divided into two categories.

The first category involves discovering and counteracting mental and emotional issues that drive or support become on staying overweight. There are many subtle ways people may be sabotaging their weight-loss efforts. Some may have psychological issues that may require professional help, but many can use McGraw’s strategies to change their thinking and use new ways of coping with emotions that are more consistent with good health.

The second category focuses on behavioral change. In general, the approach is to institute healthy behaviors that will supplant unhealthy habits. Each key contains specific actions one can take to make practical changes. These strategies touch on habits, environment and relationships.

McGraw devotes more ink to the behavioral part. Ultimately, if one is going to attain and maintain a healthy weight, one must behave in a way will result in it.

The overall philosophy is that people behave the way they do for reasons. They may not be consciously aware of those reasons. Those reasons might not make sense if they were evaluated rationally. Even so, in some way a person finds the advantages of their behavior to be greater than the disadvantages. Change involves reevaluating the payoffs and costs of old behaviors and implementing new behaviors that have more desirable and rational payoffs.



A secondary philosophy that comes through is that one shouldn’t rely exclusively on one strategy, or even just diet and exercise, and especially not willpower. The keys touch on thoughts, emotions, habits, relationships, environments, exercise and diet. The more supports you have, the more likely you are to succeed.

As you might expect from a book on weight management, there is also information on nutrition and exercise. Obviously, how much we eat, what we eat, and our level of physical activity is behaviors that greatly and directly affect our weight.

McGraw provides some brief explanations of the science behind his strategies, including a bibliography of the works to which he refers. The book is not very technical, though. It is a practical guide aimed at people seeking to control their weight, not a clinical manual or textbook.

If you’re interested in this book, you may also be interested in
Change Your Brain Change Your Body by Daniel G. Amen
How Much Does Your Soul Weigh? by Dorie McCubbrey
I Can Make You Thin by Paul McKenna

Super Attractor by Gabrielle Bernstein

I won’t say much about Gabrielle Bernstein’s Super Attractor. There is something about it that turns me off. I suspect my biases are usually clear, though I don’t often state them as explicitly as I do here.

Much of what you’ll find in term of advice is in Super Attractor is similar to what you might find in other self-help books. It has the New Age perspective that is common among many books of this genre, especially in the wake of Oprah’s popularizing of books such as The Secret.

Bernstein goes a step farther in reviving Spiritualism. She essentially claims to be a medium (though she doesn’t use the word) who is in touch with a spirit guide—and you can be, too. I do not know if she is a sham or if she is playing with fire, but it is a path I cannot take or recommend on either scientific of religious grounds.

“Fear is a gentle reminder of what you don’t want, and therefore it helps you clarify what you do want,” Gabriell Bernstein, Super Attractor

If you’re interested in this book, you may also be interested in

Acres of Diamonds by Russel H. Conwell

As a Man Thinketh by James Allen

Make Miracles in Forty Days by Melody Beattie

Night of the Ghouls (film)

The Real World of Sherlock Holmes by Peter Costello

The Secret by Rhonda Byrne

The Secret of the Ages by Robert Collier

Bernstein, Gabrielle. Super Attractor: Methods for Manifesting a Life Beyond Your Wildest Dreams. Carlsbad, CA: Hay House, 2019.

Mr. America by Mark Adams

Benarr Macfadden was named Bernard McFadden by his parents; he chose the modified name to suit himself. He was born into severe poverty in the Missouri Ozarks shortly after the Civil War. He would become a self-made millionaire famous for his physique, his stunts and his opinions. Mark Adams recounts his story in Mr. America.

Macfadden became fascinated with health and bodybuilding as a youth in St. Louis, where is visited a gym with his uncle. He had been sick much of his childhood, which is not surprising given the poverty, malnutrition and undeveloped medicine of the time. With hard work and a knack for self-promotion, he was eventually able to afford to join the gym (it cost $15 for an initial membership, close to $400 today).

Macfadden pursued a lot of jobs as a kid and young adult, spending very little time in school. In bodybuilding and training he found his way into a career. Particularly, he started to follow a career path that had been blazed by another strongman, Eugen Sandow. Mcfadden saw Sandow’s performances, organized by Franz Ziegfeld, Jr., at the Columbian Exhibition in Chicago. He began doing a version of Sandow’s act and even took it to his distant mentor’s adopted homeland, England.

When he returned from his year in England, he brought back another idea borrowed from Sandow. He began publishing a magazine titled Physical Culture. The magazine was an outlet for him to sell exercise equipment and promote his ideas about fitness, diet, sex, nudity, marriage and other topics related to health and happiness. It was the foundation of what grew into a publishing empire in which Macfadden helped to pioneer true confession (long before Jerry Spring and Oprah Winfrey), celebrity culture and tabloid journalism. He is promotion of health information set the path for American health experts that followed with a mix of quackery and sound notions that turned out to be ahead of their time.

I’d be glad to go on about Macfadden, his accomplishment and his sometimes strange life. Instead, I should just suggest you read Mr. America.

Actually, I had been looking forward to reading Mr. America. I’ve seen Adam’s book referenced by other who have discussed Macfadden in the context of fitness, health culture and popular publishing. Macfadden led and interesting life suitable for a novel. Adam’s biography doesn’t quite read like a novel, but it is entertaining and approachable, and I recommend it to those interested in Macfadden or in the popular culture of the early 20^th Century.

If you’re interested in this book, you may also be interested in

The Age of Edison by Ernest Freeburg

Better for All the World by Harry Bruinius

The Fifth Heart by Dan Simmons

Life is So Good by George Dawson & Richard Glaubman

Making the American Body by Jonathan Black

Men of Tomorrow by Gerard Jones

Miss Mizzou by J. B. Winter

The Power Makers by Maury Klein

Rising Tide by James M. Barry

The Secret History of Wonder Woman by Jill Lepore

War Against the Weak by Edwin Black

Adams, Mark. Mr. America: How Muscular Millionaire Bernarr Macfadden Transformed the Nation Through Sex, Salad, and the Ultimate Starvation Diet. New York: It Books, 2009.

A Complaint Free World by Will Bowen

It was big news back in 2006 to 2007 when a Kansas City church challenged its members, and the eventually the world, to stop complaining. The pastor, Will Bowen who authored A Complaint Free World, appeared on Oprah. The method was simple. Wear a purple bracelet; every time you complain, switch the bracelet from one wrist to the other. When you manage to go 21 days without speaking a complaint (it will take months for most people), you form habits that reduce even your complaining thoughts. A rubber band, a token you switch from pocket to pocket, or similar reminder will do the trick.

Complaining is talking about what we don’t want instead of what we want. This is important in Bowen’s view because our words are a reflection of our thoughts and, as Earl Nightingale put it, “We become what we think about.” Complaining creates in our lives more of what we complain about. When we start thinking more about what we want, we’ll get more of what we want.

Why do we complain? We do it to get sympathy, to avoid something we don’t want to do, to demonstrate our sophistication, or even as a way of bragging.

Bowen gives several reasons to quit complaining. One is health. He cites a study that indicates complaining makes us sick; as much as two-thirds of illness is psychological in origin. In addition, complaining about others (criticism) is rarely works to change them; people respond to appreciation. Even great social movements that started in deep dissatisfaction moved forward by showing a positive vision of the world as it could be.

I visited the web site established for the movement, AComplaintFreeWorld.org. It looks like they no longer give out free purple bracelets, but you can order them or get a free widget.

The notion of becoming what you think is in line with Bowens faith. This is a teaching of Unity, a religion founded in Kansas City. (Incidentally, I used to work in Lee’s Summit a short distance from the organization’s headquarters in Unity Village.) Though Unity expresses esteem for the Bible and Jesus Christ, it’s teachings about the nature of God, the Bible, Jesus, the notion of Christ, and the relationship of man and God is very different from traditional Christianity.

If you’re interested in this book, you may also be interested in

Acres of Diamonds by Russel H. Conwell

The 4:8 Principle by Tommy Newberry

Gratitude by Melody Beattie

Help, Thanks, Wow by Anne Lamott

I Declare by Joel Osteen

Just Say Thanks! by R. T. Kendall

Life's Not Fair, but God is Good by Robert H. Schuller

Make Miracles in Forty Days by Melody Beattie

Positive Imaging by Norman Vincent Peale

Power in Praise by Merlin R. Carothers

The Secret by Rhonda Byrne

The Secret of the Ages by Robert Collier

Secrets of the Millionaire Mind by T. Harv Eker

The Success Principles by Jack Canfield with Janet Switzer

Thanks! by Robert A. Emmons

365 Thank Yous by John Kralik

Write It Down, Make It Happen by Henriette Anne Klaus

You Can if You Think You Can by Norman Vincent Peale

Bowen, Will. A Complaint Free World: How to Stop Complaining and Start Enjoying the Life You Always Wanted. New York: Doubleday, 2007.

The Secret of the Ages by Robert Collier

Collier, Robert. The Secret of the Ages. 2nd ed. 1948. New York: Tarcher, 2007.

The secret of the ages, according to Collier, is that Mind is all and all is Mind. It is through our thoughts, for good or bad, impressed upon the stuff of the universe that brings what we have into our lives.

Collier teaches there is a Universal Mind. The universe itself and everything in it, including us, are part of and expressions of this Universal Mind. This mind conceives only good and perfection, so all we need for successful living is available to us.



We relate to the Universal mind through our minds. We have the conscious mind of our thoughts. We have the superconscious mind, part of the Universal Mind. We have the subconscious mind.

The subconscious mind is the workhorse of the system. It operates our body and accomplishes our desires effortlessly through its own intuitive genius and by drawing on the infinite knowledge and wisdom of the superconscious mind.

Though the subconscious mind is the master of achievement, it is the slave of the conscious mind. Whatever result we hold in the conscious mind the subconscious achieves through its ability to solve problems, control our bodies and impress our desires on the universe.

Therefore, the secret of the ages is the control of our conscious thoughts and faith in the subconscious and superconscious minds to accomplish our good and perfect desires.

Collier quotes and alludes to the Bible frequently, but very narrowly. I think it is fair to say that his philosophy and view of God are not Biblical. He equates God with the Universal Mind. It is an impersonal force, a mirror that reflects back to us in the material world the images we hold in our minds. I think one can reason from the Bible and experience the plentiful providence of a benevolent God. However, the God of the Bible has a personality and His own purposes and plans.

Though the book is over 80 years old (its first edition was published in 1925 under the original title of The Book of Life), it lessons are indistinguishable from the teachings of many modern self-help gurus. You’ll find the same viewpoint in the 2006 film and book The Secret (produced by Rhonda Byrne and popularized by Oprah Winfrey).

If you’re interested in this book, you may also be interested in
Acres of Diamonds by Russel H. Conwell
Secrets of the Millionaire Mind by T. Harv Eker
The Success Principles by Jack Canfield with Janet Switzer
Write It Down, Make It Happen by Henriette Anne Klaus

Books That Made a Difference to Me

I’m not a regular reader of O: The Oprah Magazine, but when I come across one, I turn to the “reading room” segment. In each issue, they have a celebrity, author or other notable person comment on a few books that they find notable. I enjoy reading and I’m curious about what other people enjoy reading, even if I don’t share their tastes. What follows are books that made a difference to me roughly in the style of the O feature.

The Holy Bible

As a believer in Christ, this book is a touchstone for me. The Bible is one of the ways God reveals himself, and it is the most explicit, specific, definitive and accessible special revelation. Jesus compared the word of God to a mirror, and said those who didn’t do it were like someone walking away from a mirror and forgetting what they looked like. Within its pages, the metaphor of a sword is applied to God’s word. One the great uses of this sword is to, in indelicate terms, cut through the crap.

Simple Pictures are Best
By Nancy Willard
Illustrations by Tomie De Paola

This is a children’s book and I first read it as a boy. It has so influenced me that I sometimes use the phrase “simple pictures are best” in conversation. The moral of this parable is to keep it simple, don’t create unnecessary complications. I’m not immune to mission creep and function overload. However, this book helped me develop an early appreciation for focus, setting priorities and enjoying those things that do one thing very well.

Spider-Man Created by Stan Lee and Steve Ditko

I could carry on for some time about all that is great about Spider-Man. The essence of it is this: the core of Peter Parker and his story is ethics. Behind the mask, he is just a man and he is just as concerned with his family, friends and job as with battling supervillains. Like us, Peter faces the costly rewards of doing what is right and the painful price of choosing what is wrong in a complex world he doesn’t fully understand. What makes him a hero isn’t his power, it is his character.

War Against the Weak: Eugenics and America’s Campaign to Create a Master Race By Edwin Black

The atrocities of the Nazis were justified, in their minds, as a science-based policy for managing society. The science was eugenics; it originated in American. I was amazed that not only did it start here, but also one of its largest proponents and popularizers worked in my home state, Missouri. Black thoroughly traces eugenics from it roots in an America, both as a science and a policy, to its leap to other nations, its ultimate expression as policy in Nazi Germany and its aftermath, which continues to linger in science and politics. Today, calls for science-based policy are often in the news, but it is important that both policy and science be informed by ethics. (Edwin Black also wrote IBM and the Holocaust.)

The Road to Serfdom
By F. A. Hayek

Hayek devoted this book “to socialists of all parties.” His particular audience was the British intelligentsia (Hayek was an economics professor at the University of London and familiar with German intellectual life from his years in his native Austria). His message was a warning: socialism leads to totalitarianism. Socialism was a popular movement in the time Hayek wrote this book (first published in 1944). Even the United States looked to the communist, fascist and national socialist governments of the world as models to emulate (until we entered World War II and many of these governments became our enemies). Today, socialist ideas and policies are widely espoused, though few would put the socialist label on them, and their proponents seem to imagine, some may be convinced and some may pretend, that a planned society can still be a free one. Hayek demonstrates that socialist government and individual freedom cannot coexist for long.

The Solution by Lucinda Bassett

You may have heard of Lucinda Bassett and the Midwest Center for Stress and Anxiety. I remember hearing her on radio commercials talking about a book or audio program. You may have seen her infomercial or an appearance on a talk show, notably Oprah.

As you can guess form the name of her business, Bassett focuses on helping people overcome stress, anxiety, and fear. That is the purpose of her book, The Solution.

The first part of The Solution is a description of the problem. Of course, a certain amount of fear, stress, and anxiety are natural. They are our built-in emotional and physical responses to threats in our environment. They become problems when we experience them too often, when they capture us in constrained and unsatisfying lives. The worst part is that much of the fear, anxiety, and stress we experience is our own doing, responses to worries and imagined threats.

Worry turns our imagination into our worst enemy.  We seek out threats, conjure catastrophes, and foresee the worst. Bassett says we can turn this around. We can train ourselves to use our imaginations positively, to seek opportunities, to foresee desirable results. This notion is fundamental to most self-help, but Bassett frames it a little more interestingly. We can worry positively. A great worrier can be a great success.

These worries and the habitual behaviors they trigger, are rooted in a core story. This is another opportunity for reframing. A core story that once lead to defeat and discouragement can become motivation to strive for something better. Exercises in the book guide the reader in discovering his core story.

The second half of the book presents six strategies for dealing with stress and anxiety.

•  Detachment is about accepting and letting go of things you cannot change, being honest, and holding on to peace.
• Security is about improving your attitudes and beliefs about money and getting your financial house in order.
• Good health is important to coping with stress. Diet, exercise and sleep are the keys to good health.
• Compassion is a potent antidote to anxiety. Show yourself compassions by stopping the negative messages you repeat to yourself and intentionally practice positive self-talk.
• Reconnects with you dreams and decide what you want, the develop a plan to achieve your goals. Put the plan into action.
• A balanced life looks different for different people, but balance helps us all feel less anxious. Set your priorities, act on them, and live with purpose in the moment.

 
The strength of the book is Bassett’s own experience. She is someone who was once hindered by anxiety who has turned her imagination from and enemy to an ally. She reframed her core story from one of loneliness and lack to motivation to have a good life of family and abundance. Bassett also enlivens the book with stories of her clients, popular figures, and historical people.

If you’re interested in this book, you may also be interested in

Change Your Brain, Change Your Body by Daniel G. Amen

Secrets You Keep from Yourself by Dan Neuharth

Positive Imaging by Norman Vincent Peale

The Power of Positive Thinking by Norman Vincent Peale

You Can if You Think You Can by Norman Vincent Peale

Bassett, Lucinda. The Solution: Conquer Your Fear, Control Your Future. New York: Sterling, 2011.