This book, grounded in metabolic science and incorporating behavioral psychology and sports medicine, provides a replicable health transformation plan for people of different ages and physical conditions. It overturns traditional dieting concepts, translating scientific theory into practical, actionable dietary practices. It deciphers the underlying reasons for ineffective exercise and dispels misconceptions about blind exercise. It helps readers build a "rebound exercise immune system." Through a 21-day progressive plan of "goal setting - habit planting - metabolic consolidation," readers can not only achieve healthy weight loss but also master lifelong management skills such as "quarterly calibration plans" and "family health ecosystem building." All the plans in the book are medically proven, balancing safety and effectiveness, and suitable pathways can be found for everyone from prediabetic individuals to those maintaining good health.
本书以代谢科学为基石，结合行为心理学与运动医学，为不同年龄、不同体质人群提供一套可复制的健康重塑方案。颠覆传统节食观念，将科学理论转化为可落地的餐桌实践。解密运动无效的深层原因，破除盲目运动误区。帮助读者构建“防反弹运动免疫系统”。通过21天“目标设定-习惯播种-代谢巩固”的渐进式计划，读者不仅能实现健康减重，更能掌握“季度校准计划”、“家庭健康生态建设”等终身管理技能。书中所有方案均经医学实证，兼顾安全性与有效性，从糖尿病前期人群到健康维持者皆可找到适配路径。
本书以代谢科学为基石，结合行为心理学与运动医学，为不同年龄、不同体质人群提供一套可复制的健康重塑方案。颠覆传统节食观念，将科学理论转化为可落地的餐桌实践。解密运动无效的深层原因，破除盲目运动误区。帮助读者构建“防反弹运动免疫系统”。通过21天“目标设定-习惯播种-代谢巩固”的渐进式计划，读者不仅能实现健康减重，更能掌握“季度校准计划”、“家庭健康生态建设”等终身管理技能。书中所有方案均经医学实证，兼顾安全性与有效性，从糖尿病前期人群到健康维持者皆可找到适配路径。
