Some rambling and random thoughts on the book which I've devoured 
in a couple of days.
The plan is pretty much what I was already doing, with one big exception - and I've lost 45 pounds so far doing it. It parallels eating regimes I've tried and thrived on in the past - all of them involve reducing processed foods, refined carbs and sugar. (The first books I read on this subject which parallel a lot of what Dr J says and are worth a look are : Potatoes Not Prozac and Your Last Diet (Ha!) by Kathleen DesMaisons.)
The role of stress: Lockdown has been great for me as a foodie introvert - I now WFH full time . My stress levels are way down since stopping commuting and office working (which I hated), and I have used the many extra hours a week I've gained to buy everything fresh and cook from scratch.
Just as Dr J says, the ritual of cooking is a time of relaxation for me and yes, I listen to music while preparing my dinner. It's a lovely routine. I now really understand what self care means, and what work-life balance means.
Also as recommended in the book I've re-organised my sleeping timetable and go to bed very early and get up very early as this suits me best - now I am no longer at the mercy of train timetables.
I've made my bed and bedroom as comfy as I can, with lovely bedding and comfy pillows, and a fan and a woollen duvet to cope with hot flushes ( now very much reduced.)
Exercise-wise I've been going to the gym regularly since April, and I do a lot of hill walking with my collie ( waves at Sam.) Recently started pilates too, and I'm fitter than I've been in years.
However, since giving up alcohol completely, I found I was eating more sweet treats than ever before, and more bread than before. And my weight loss, having ticked along at one to pounds a week has stalled somewhat over the last few months - I am definitely at a set point, so again the book has really helped me to understand this and to see what I need to do next.
I am still overweight BMI-wise ( though not quite as much as it might appear I suspect, as I have gained muscle working with weights.) Nevertheless I think I do need to take action and now I know what I need to do!
Things in the book that really made me think:
The diagram on page 107, showing how the weight set point re-sets upwards after each phase of dieting. I've looked at my fitbit stats over the last couple of years, and this parallels exactly what has happened to me.
The role of cortisol, the stress hormone. Over the decades, my pattern has been to get into a great routine with eating well, exercising, and loving life, to experiencing some external stressor and have it all crumble away very, very quickly. Rinse and repeat, over and over and over again.
I saw this pattern as entirely behavioural and within my control and thought badly about myself for it. Now I can see that the stress caused my body to produce cortisol, priming the other mechanisms controlling appetite - and voila.
This long period of, (for me) very low stress living has been the ideal time for me to tackle the weight issue. And now I have a plan to help me reach my ideal weight - and more importantly, a strategy to keep it off.
Over-eating when tired: Oh yes this is a biggy for me - and how easy to get trapped in a vicious cycle of tired-sugar-high-crash- tired-sugar high-crash, over and over. And again, I saw this as a behavioural issue rather than being prompted by the internal mechanism of my own body.
TL:DR - I'm a convert!