Metabolism Makeover

Ditch the Diet, Train Your Brain, Drop the Weight for Good

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Pub Date May 02 2023 | Archive Date May 01 2023

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We’ve been taught by the diet industry that the key to weight-loss success is eating less and exercising more. Both research and experience have proven this theory wrong. Yet we continue to count calories, eliminate carbs, track macronutrients, and cut out entire food groups because the only thing scarier than failing at another diet is trusting ourselves enough not to be on one at all.

It’s time to ditch the diet and learn how our bodies actually work. In Metabolism Makeover, registered dietitian nutritionist Megan Hansen strips away the complexity and confusion surrounding dieting and replaces them with a simple framework that will give you the tools to:

1. Learn the science behind the six key pillars of the Metabolic Ecosystem—blood sugar control, muscle, movement, stress management, good sleep, and a healthy gut—and how to adjust each pillar to fit your lifestyle.

2. Master the art of long-term weight loss by understanding how to get your subconscious mind on board with change instead of relying on willpower to follow through.

3. Use the informed intuitive-eating approach to predict a craving before it starts, manage it once it hits, or prevent it from ever happening in the first place.

4. Apply the Next Best Choice framework so you can handle anything that pops up, including the Diet Danger Zones (such as vacations and holidays), without going into “f*ck it” mode.

Your body knows how to lose weight and keep it off—you just haven’t been given the owner’s manual yet. Metabolism Makeover empowers you to regain control of your appetite, mindset, and life.
We’ve been taught by the diet industry that the key to weight-loss success is eating less and exercising more. Both research and experience have proven this theory wrong. Yet we continue to count...

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Advance Praise

“Finally . . . a much-needed anecdote to the diet industry’s ‘eat less, exercise more’ mantra! I love Megan’s holistic body-and-mind approach to weight loss, and it’s the approach that helped me finally break free of dieting and heal my metabolism. She also provides valuable tools for tapping into your subconscious for true behavior change and long-term results. A must read!”—Katie Wells, founder of

“Megan is a breath of fresh air in the health-and-wellness space. She is so in tune with the body, and in an approachable way, she helps people learn what works best for them. It’s not a one-size-fits-all when it comes to health and weight loss, and no one understands that better than Megan. I highly recommend adding Metabolism Makeover to your wellness tool kit.”—Lauryn Bosstick, founder of The Skinny Confidential brand and website

“Megan does a great job of making nutrition information available to anyone who needs it, which is everyone. I appreciate the importance she puts on the health of skeletal muscle, as that is often overlooked. She really nailed it. Great guidebook!”—Gabrielle Lyon, doctor of osteopathy and founder of the Institute for Muscle-Centric Medicine

“Megan’s comprehensive and relatable approach to improving metabolism is an absolute game changer for everyone frustrated with feeling stuck in the outdated nutrition philosophy of ‘eat less, move more.’ Metabolism Makeover gives you the playbook necessary for finally feeling empowered and capable of achieving long-term results without feeling deprived!” —Brigid Titgemeier, MS, RDN, LD, IFNCP, and founder of BeingBrigid Functional Nutrition

“I devoured this book. It made me laugh; it made me cry; it made me think and rethink. I will give this book to all the women in my life who need the sort of empowerment that comes from an educated, funny, and authentic professional. Megan’s words are powerful and transformative, and they give readers the courage to embrace themselves as masterpieces AND works in progress. She teaches readers to sink deeply into the unapologetic realness of who they are in all their seasons of life.”—Dr. Erin Nitschke, ACE Health Coach, fitness nutrition specialist, and therapeutic exercise specialist

“If you care deeply about your overall health and well-being and want a guide that truly empowers you to finally conquer your weight management and mindset, put this book on your required-reading list. Megan breaks down the truth about a healthy metabolism and provides actionable steps to make true and lasting changes once and for all. This is a must read!”—Tina Anderson, CEO and cofounder of Just Thrive

“Finally . . . a much-needed anecdote to the diet industry’s ‘eat less, exercise more’ mantra! I love Megan’s holistic body-and-mind approach to weight loss, and it’s the approach that helped me...

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Prepublication buzz on social media

Digital galley distribution on Edelweiss and NetGalley

Outreach to book trade publications and select health, wellness, nutrition, and national media 


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Featured Reviews

This is a must-have resource! It is full of great strategies, advice, and easy to implement ideas. This is one I'll return to again and again. Many thanks to the author, publisher, and NetGalley for the advanced copy of the book.

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I was a personal trainer and coach for 18.5 years and always encouraged my clients to stay away from all the stupid fad diets and focus on far more important things. I absolutely loved this book and the fact that it focused on every one of those "more important things". Weight loss abd the success of it is 100% about knowing your body and giving it all that it beeds without cutting things that all the fad diets tell people to cut or not eat. I've always hated all those diets and how they discouraged so nany people. This book is truely a key to Wright loss and whole body health success!! I would highly recommend this book and I give it 5 stars!! Thank you for allowing me to read it and I hope millions of copies of it are purchased and read to change lives for the better.
I would love to review it for you on Amazon as well once the title shows up there.

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Brilliant book - the missing link in our quest for good health. It feels like everyone has an opinion on diet and exercise but none of the "diets" or systems are customizable for the average Joe/Jane who has to work 9-to-5, raise kids and doesnt have a fortune to spend on a personal chef and trainer.
I loved how logically this book was laid out, taking into account that we all have life stressors, vacations when we binge eat, and cravings about specific foods we love! No-pressure system - cant wait to apply these in practice!
Will be buying copies for friends and family members who have been trying to lose weight for years and are feeling stuck and fruatrated!

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4.25/5 stars! I don't read many nutrition-based books, but as I get older and my own metabolism slows down, I find myself more interested in books like this. I appreciated that this book makes understanding nutrition easier for the common reader like myself. I think the portions that resonated the most with me were the stress management and sleep sections. I feel like when I workout and eat healthy and don't see results, I get so down on myself. Learning about how these other domains affect health really helped me conceptualize my self-care and body image moving forwards. A great health read.

I received an advance review copy for free through NetGalley, and I am leaving this review voluntarily

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This is an excellent, well-rounded book for anyone looking for holistic approach to self care, particularly in the area of weight loss I especially found helpful the chapter on gut health and learned a few things throughout each of the other chapters.

I liked the author’s continued suggestions for ways to adapt her protocols to our own individual lives, as every body is different. She gives the reader permission to pay close attention to her/his/their body and follow its guidance which is extremely important and not always found in books like this.

Thanks to NetGalley, the author and publisher for an advanced reading copy of this book in exchange for my honest review.

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I feel I can finally give away all my piles of fad diet books! The author is a registered dietician and lays out a comprehensive framework about weight loss and healthy habits based on six pillars - Blood Sugar control, Muscle, Movement, Sleep, Stress management and Healthy Gut. There is a quiz at the beginning and that helped me focus on the 1-2 areas in particular I need to focus on. It made me feel less overwhelmed since there were things and habits I already do that I could just continue doing or tweak, and then other areas I would need to put some focus on. This book is really accessible and is full of practical tips and ideas. I love her sections on how to structure your day to add more movement as well as what to do when you get off track (what is your next best choice). She debunks the myth I was always told -- all calories are equal and all you need to worry about is calories in and calories out. But for me, blood sugar control is critical and makes a huge difference if I make sure to balance carbs with protein every time. I also like her ideas for stress management. I recommend this book.

Thank you to Netgalley and Girl Friday Books for an ARC in exchange for my honest review.

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The author did a great job writing this book in a way that was easy to digest. The topic was covered in depth with easy to understand examples and descriptions. I really enjoyed reading the book as the author kept me entertained while providing great info at the same time. I also love how the info was made easy to implement with simple tips and tricks that can be used by anyone.

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#MetabolismMakeover #NetGalley

Words to live by! Thank you for writing such a helpful book!

Thank you to NetGalley for an advance reader copy in exchange for a fair review.

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First, I will say that I’m familiar with the Metabolism Makeover program as I’ve done it and followed Megan and looked to her for inspiration over the last year. As a result, I’ve made a number of lifestyle changes, most if not all of those outlined in this book, and I’ve seen a lot of positive changes both physically and mentally as a result.

Megan is something who truly cares. I don’t know that she ever intended to write a book or ever wanted to, but what I do know is that she believes everyone that has been sucked into diet culture needs to hear what she has to say. Her advice makes sense, and it leads to lasting lifestyle changes.

As for the book, I could hear her voice throughout. She writes it casually and as someone that you’d be chatting with across the kitchen counter. She provides a clear outline for her 6 pillars and a ton of quick and others not so quick action items that someone could takeaway immediately. More importantly, she provides the how and why things work the way they do which is important so that we understand, sometimes, there truly is no short cut.

Great job, Megan. Your MM followers are proud of you!

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A great read on diet culture. Healthy living principles are well explained in this book and easy to apply! Following this book seems likely to help prevent the common yo yo dieting most of us have experienced at one point or another, and I will be applying these principles to my own life!

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I usually avoid diet books but this one sounded like it might have some good tips and it certainly does! I will be buying a copy for the library and one for myself! It is a lifestyle book rather than a diet book and more than that, it is a sensible and useful lifestyle book.
The ideas and advice are doable and backed up with good sense and facts.
Everything is covered from exercise to sleep via food intake and it is full of great ideas and encouragement.
In fact I would say that was my favourite thing about the book, the encouragement, reading it made me feel like I could make some changes and be the better for them!

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I was completely blown away by ‘Metabolism Makeover!’ Hansen delivered a high-quality yet easy to understand approach to create a ‘metabolism makeover’ through mind, body and spirit. She evens provides the science behind the why, which as a registered nurse appreciated the refresher and was also enlightened.

I’ve already been working with a macro based nutritionist for about 3 months and have seen a 20 pound weight loss, however what was presented in ‘Metabolism Makeover’ is far more than counting or learning about macros. I plan to incorporate many (all is the goal) of the strategies presented to further enhance my progress such as the Protein High Fat Fiber (PHFF), brain dump journaling/planning my week and strength training just to name a few because there are so many!

Hansens scientific and fact based approach with real client examples read like she was speaking directly to me and it may for you too.

Quite simply-READ THIS BOOK! I wish Hansen so much success on a well constructed/not just another diet book.

Now I’m heading to my local bookseller’s website to preorder a hard copy to reference time and time again!

*Thank you to Net Galley, Adria Batt and Girl Friday Productions for granting permission to read this ARC to provide my honest feedback.*

#netgalley #goodreads #metabolismmakeover

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Highly recommend for a great general book on how to get back to healthy living.
The author covers the all the highs of starting over or restarting.
Thank you to the publisher, the author and Netgalley for providing me with this copy. All opinions are my own.

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A good breakdown of the science of metabolism with lots of advice in lots of categories on what works- and - just as important - what doesn't, showing examples based on Hansen's interactions with various people trying to be healthy. There's also, besides the advice on what to do, a healthy amount of emphasis on every body is different with advice on how to tailer each peice of advice for teh individual.

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There’s an abundance of books on the market, ready to impart information to help us diet. This book is written by a dietitian, she guides readers to make informed decisions about their weight issues and habits!
Anyone wanting a push to start looking at areas of concern, this book gives you knowledge and structure. A wonderful easy read to take away the stress and help find what works best for you!

Thank you to Girl Friday Books and the author for this valuable self-help book.
I voluntarily read and reviewed an advanced copy of this book. All thoughts and opinions are my own.

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This book is organized well, written in an easy to follow way and full of information. I think it well enlighten and help a lot of people in their health/weight loss journey. The (PHFF)-protein, healthy fat, fiber way to plan your meals really resonated with me. Definitely worth the read!

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Thank you to NetGalley for an ARC of Metabolism Makeover.

I've been a runner for 20 years and lead an active lifestyle but I'm always looking for ways to improve my eating and exercise routine, especially as I age.

The routine I used to do before no longer works when I was younger so I've been adapting and tweaking my workout and eating habits.

Metabolism Makeover is a great resource for anyone looking to get healthy or jumpstart a workout routine, or for people who already lead an active lifestyle and need reminders on how to get back on track if they've fallen off the 'healthy eating bandwagon' or have fallen into a rut with their current routine.

I love how the author focuses on aspects of our lifestyle most people don't pay attention to such as quality of sleep, the amount of stress we deal with, especially parents and mothers, maintaining a healthy blood sugar, and the importance of lifting weights.

I wished the author focused on how bad unrefined carbs are and alcohol consumption; most people rarely count calories in their drinks including booze, sugary sodas and high caloric coffee drinks.

This is a handy resource and guide and I'd recommend it to anyone who is looking to improve their health and lifestyle.

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I'm def going to pick up this when it releases. I would love to look back on this book whenever I need a reminder on how to better up keep myself. There are so many important things that are highlighted in this book that I believe a lot of people would benefit from . 4.5/5

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I’ve taken Megan’s signature program. It’s very well laid out and very informative. I learned a lot doing Metabolism Makeover and in her extended program M3. They’re worth every penny. That being said, this book is amazing! There’s a quiz toward the beginning. Take. The. Quiz! It helped me know what to focus on first and where to go from there. THIS is the piece I was missing! Until I took that quiz, I didn’t realize I was a bit overwhelmed and basically frozen in place. I was implementing what I learned in MM and M3 but not making any progress. It was because I was trying to focus on it all and when you try to do everything, you get no where. Even though I was making better food choices and had a decent workout routine, I just didn’t feel like anything was happening. So I read through the book as it’s laid out. Then I went back and read the first thing I needed to work on.

This is where I’m currently at. I’ll work through them in the order I need to and at a pace that feels right. I’m feeling so good about where this is taking me and look forward to referencing it whenever I need a refresher.

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This book isn't just another diet book, It's a book about understanding our bodies and why we aren't all cut out to do cookie cutter diets. Understanding your metabolism, the ups, the downs, and the crashes of how we feel and weightloss journey. Nothing is every easy but knowing how to stop a craving before it starts, she teaches the six pillars of the Metabolic Ecosystem and how it all ties in to your body. Easy to grasp.
I received a complimentary copy of this book and opinions expressed in this review are completely my own.

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I’m always looking for books that help you achieve a healthier lifestyle that don’t tell me: NEVER EAT FATS! DONT TOUCH CARBS!

I appreciate when “food experts” dive into other things that impacts our health: sleep, stress, etc. while food plays a large part, it’s important to look at it from a well rounded perspective and I think this author does a great job discussing that.

It’s a great resource to have on hand especially if you are in a metabolism healing journey!

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Metabolism is what we hear when we talk bout someone who’s naturally thin, “Wow, she/he must have a great metabolism”. How many times have you said, “My metabolism sucks?” I am guilty of it myself.

Where this book is different is it’s not a diet, it’s a way of managing your health by focusing on the key things that help your metabolism do its job effectively. While I’ll never have the metabolism of a twenty year old again, I can certainly make sure I’m doing my part to keep my metabolism as good as it can be.

So ditch those diet books you’ve got gathering dust and focus on the way of life that is presented in this book to make yourself as healthy as you can be.

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I've been following Megan on instagram for quite some time so I was very excited to get an early copy of her book!

Megan is one of the first practitioners I started to see that were really focusing on balancing your blood sugar for over health, wellness, weight loss, etc. Especially as someone with PCOC, it is challenging. Since I started following Megan, there are more and more RDs, doctors, etc., touting blood sugar balance as essential for overall wellness. Her advice on instagram and this book have been invaluable.

This book isn't only about blood sugar balance of course- the rest the information given is extremely valuable, liberating, and attainable. Very realistic advice to start your journey to health and wellness. Her framework is a breath of fresh air.

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I'm definitely someone who has been stuck in the dieting culture in the past. As someone with coeliac disease and food allergies, I'm always checking the ingredients list which has led to a lot of guilt and shame around consuming different foods. I found this book so helpful in resetting my mindset and really looking at what my body needs to fuel itself and how this will help me to maintain a healthy lifestyle long term.
Thank you to Netgalley and Author Megan Hansen for allowing me to read a copy of this book in exchange for an honest review. I would highly recommend this book to anyone looking to improve their health!

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Excellent information, my only worry is most people do not have the planning/ organization skills to execute this lifestyle. I suggest having a workbook to go along once people have read the book so they can implement.

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A great book on weight loss that focuses on individuals instead on one size fits all very informative and I'm using what I learned on my weight loss journey

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This is a great, no-nonsense and easily applicable book that demonstrates quality research and actionable advice!

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This book isn’t another diet fad, it’s about shifting your mindset and lifestyle to be healthier. In fact, marketing it as a ‘diet’ book does ‘Metabolism Makeover’ a disservice - it’s so much more than that!

From the very beginning I was hooked by Megan’s voice - she’s relatable and real. There’s no glossing over her own experience, she sets things out how they are. This whole mindset is about realism and acknowledging what does and doesn’t work for you.

I loved how much science went into this. You’re not just told to eat lots of protein - but you understand why your body needs it and how much it needs. Understanding your body is key in fuelling it properly and treating it right - and so many diet fads depend on you not knowing what’s good for you…

I loved the positivity that ran through this one. It is definitely not your typical diet book. It’s more like a bible for a healthier you - packed full of resources, references and even workout plans! This was an inspiring read that I can highly recommend. Already I’ve started making shifts in my mindset. Healthy weight loss and an overall healthier me feels actually feels in reach!

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If you are interested in health and understanding how your metabolism works, then you’ll want to read this! Also, if you’ve failed many diets like I have, this book will be helpful for you! I found this book so interesting and not the least bit boring. It really gave me a new perspective on the pillars of the human metabolism and has motivated me to put that new mindset to work. I loved all of her client examples and her list of resources at the end. This was a fairly easy read, short and sweet. I’m so glad I had the opportunity to read it. Thank you NetGalley for this ARC!

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Overall I really enjoyed this book. As someone who has struggled with weight loss and feels like they have tried everything under the sun this book made me really understand the MEANING and PURPOSE of my food. This book gave me an easy understanding of why it is important to eat more protein a fiber instead of just saying it’s “the rule” or “because I’m a dietitian/nutritionist and I said so. This book gave great information and I liked the stories and examples along the way as well as the resources for future use.

I only Gave this 4/5 stars because the beginning seemed to be a lot of “fluff.” It was a lot of “this will be talked about later” when I just wanted to jump in on start learning. The beginning of the book didn’t catch my attention and didn’t leave me wanting to know more but by the second chapter I was learning about what made me open the book in the first place.

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Among, many things this book zooms in on balancing blood sugar with all eating. This is achieved through incorporating PHFF: adding protein, healthy fat and fibre to your meal, The author provides many suggestions and combinations.

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Metabolism Makeover was a great read and full of such interesting information. I liked how the author organizes her method into what she calls the metabolic ecosystem which is essentially 6 pillars (blood sugar, muscle, movement, good sleep, stress, healthy gut) that are the foundation for losing and keeping off weight. I also appreciated the tests as sometimes when I read these kind of books it’s hard to objectively gauge where I am, and progress I’ve made!

The book has lots of really simple - and in my opinion realistic - tips and suggestions that are offered which I appreciated. I found the “low stomach acid” test fascinating and made my whole family do it too haha. Yay for normal stomach acid levels!

Her explanations and light science behind how our subconscious mind, and how we talk to ourselves, impacts the conscious mind was really well said! Some of this I’ve heard before, but she writes in a way that’s easy to digest and understand. I also really loved the idea of “rebranding” oneself with “I am” statements to help you get back on track if you ‘fall off the wagon’ rather than cycling down into a bad cycle of not exercising, eating poorly etc. (for example “I am a person that exercises 4 days a week” etc. ).

And last but not least I got so much out of her preview, live, and review the week sections. The learning parts were great, but having her walk us through how it actually applies to her own week with an example was fantastic!! Very helpful.

Thank you to NetGalley, Girl Friday Books, and the author Megan Hansen for the ARC copy to voluntarily read and review. All thoughts and opinions are mine.

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This is the owner's manual for your body that should have been given to everyone when they hit adulthood. Megan Hansen gives you informed information to ramp up your body's energy furnace to the level it should be. Scrap the fad eating plans and get on board for a real life plan to make over your eating habits and movement.

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***Thank you NetGalley, Edelweiss and Megan Hansen for the ARC Copy***
Publish Date: 05.02.2023

Synopsis: This is not a typical fad diet book that tells you to focus on one aspect and it is going to be your golden ticket to a healthier life and weight loss. This book breaks it up into pillars – and the author acknowledges – that we are not all going to be eating plain chicken breast and salad for every meal – we are going to go out with friends, drink alcohol, not manage stress well and probably sleep like shit from time to time. The books chapters are really wellness pillars and chapter one has a small quiz to help assist in what areas in your life need more work vs which areas you can continue at your current pace. The major focuses: Macronutients (I know, a buzz word, but now I understand them), Blood Sugar, Muscle (and ways to gain), Movement (not just running), Sleep, Stress Management, Gut Health, Use of your Brain and how they all go together. There are SO many examples, graphs and stories that it is easy to see that these “lessons” really can be applied to anyone, in any situation.

Review: This is one of the only easy to digest books I have read on weight loss that actually makes sense. I was able to finish it in one (really two – because sleep got in the way) sittings. I have a bachelors degree in nursing and nutrition was something I always struggled with. The older I got, it seemed it was easier to put on weight and harder to take it off – despite the traditional diet and exercise. I always followed the “protein good, processed sugar bad” philosophy but as I got older and started to notice things – like my cholesterol sky rocketing just before turning 30 I knew I needed a lifestyle change – but how? With the resources in this book and my gained knowledge, I know what changes I need to make and how this is a Marathon not a sprint. I have a few friends who I will definitely be recommending this book to (when the time is right and they won’t think I am fat shaming them)

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Absolutely FANTASTIC!
A book about health and the body that is not the typical eat less, move more philosophy. Metabolism Makeover at it core seeks to educate and inform. How does a body's metabolism work? How can a metabolism be optimized? Focusing on 6 key pillars, the book provides a very well balanced approach to overall health. The pillars are: Blood sugar, muscle, movement, sleep, stress management and gut health with a bonus about mental health. Reduction of calories is never mentioned as a method for weight loss of overall health. Instead the book focuses on balancing the kind of food that can help a metabolism function properly. Protein, Health Fat and Fiber (PHFF). The book is rich with examples and exercises of how to put Metabolism Makeover into action. Stress management strategies, ideas on how to move more, tips to improve sleep, meal examples for PHFF and more!

The book gives me hope that there is something I can do to improve my overall health and well being.
I took a few weeks and put several of the strategies into action and found them to be very sustainable and easy to follow. I recorded a VLOG showing each of the areas of focus and I how I implemented them over the time period.

Excellent read. Highly recommend!

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This book is amazing! It's not another diet or another thing that you will try and quit in 1 month. This is it, this is how you can eat for the rest of your life. No figuring out what to do when the diet ends. This is life changing and it will change your life too!

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Megan Hansen does a great job of providing strategies and hope for anyone wanting to claim better health. While she provides ample information about diet, this is not another 'diet book'. The focus is on the total picture; 6 Pillars of the Metabolic Ecosystem to achieve better health and well being. The science is there but Megan speaks to lay people like me and I get what she's saying. I am really excited to incorporate her strategies and hope to update my review with stellar results!
Thank you Megan Hansen

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