This book was... okay. I'd like to preface by saying I'd never heard of James Smith before reading this book, never followed him on social media, etc. That being said, I had high hopes after hearing the motivational intro with regards to transforming my mindset, habits, and so on. I was pretty disappointed to find out that even though he claims at the beginning that everything he states in the book is based on science and research, it was surprising to hear how many times he states "in my opinion" or "this worked for me" throughout the book. The food science and weight loss portions of the book were helpful and felt less ideals-based, which was great. I will be taking many tips and info I found into practice. However, the sections in the book regarding habit forming and motivation were all centered on his personal story of gaining social media followers. It all seemed pretty shallow and not relatable for anyone who doesn't care too much about social media. This book is definitely written for his social media followers or people looking to "make it big" on social media. Some chapters I found myself tuning out because I didn't buy this book to hear his life story of trying to make it big as a fitness influencer, which seemed to be an unusually large focus of the book. In addition, many of his sources were other male fitness influencers... there were NO female sources mentioned, even in the SECTION OF THE BOOK THAT DEALT WITH WOMEN. It was so embarrassing to hear him call a fellow MALE influencer the person who "changed female fitness for the better". What???? Is this a joke? There were so many aspects of this book that made him lose credibility to me. I rated this 3 stars solely on the fact that there is some good advice and research in this book in certain sections. The author/narrator has a very strong Brit accent and for me, as a non Brit, it was difficult for me to understand what he was saying at times. Overall, if you're a woman, someone who does not care about social media presence, or not part of the James Smith following, this book is not for you.