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Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You and Your Waistline Paperback – March 3, 2009

4.1 4.1 out of 5 stars 5,775 ratings

A renowned heart surgeon presents an accessible, research-based program to teach you how you can “reset” your genes to restore your health, lose weight, and extend your life.

Does losing weight and staying healthy feel like a battle? Well, it’s really a war. Your enemies are your own genes, backed by millions of years of evolution, and the only way to win is to outsmart them. Dr. Steven Gundry’s revolutionary book shares the health secrets other doctors won’t tell you:

• Why plants are “good” for you because they’re “bad” for you, and meat is “bad” because it’s “good” for you
• Why plateauing on this diet is actually a sign that you’re on the right track
• Why artificial sweeteners have the same effects as sugar on your health and your waistline
• Why taking antacids, statins, and drugs for high blood pressure and arthritis masks health issues instead of addressing them

Along with the meal planner, 70 delicious recipes, and inspirational stories, Dr. Gundry’s easy-to-memorize tips will keep you healthy and on course.

From the Publisher

Transform yourself with this three-phase plan

The Teardown Phase: Train the body to stop storing fat, curb its appetite, turn off killer genes

The Restoration Phase: Give your genes the resources to make you healthy and strong

The Longevity Phase: Enjoy your new, slim, vibrant body by making your genes protect you from aging

Editorial Reviews

Review

"After my bypass surgery, I read every diet and health book I could find. Dr Gundry's book is revolutionary because its new science is presented in a creative, fun, and easy-to-understand way. You'll want to take immediate action for long-term results; the plan is simple and life-changing."—Greg Renker, co-founder of Guthy-Renker

“After an impressive career as a physician and surgeon in the treatment of heart disease, Steve Gundry has been inspired to apply his experience, intellect and scientific background to preventive health measures. This practical and easily readable book describes Gundry’s advice for heart health and general physical improvement. While people have no choice in their heredity and genetic composition, they can work with the inherited genes and improve their personal comfort and possibly extend life expectancy. His personal experience with control of obesity contains timely advice on this issue affecting modern society.”
—Denton A. Cooley, M.D., President and Surgeon-in-Chief, Texas Heart Institute, Houston, Texas

About the Author

Steven R. Gundry, M.D., F.A.C.S., F.A.C.C., is the inventor of some of the most widely used heart-surgery devices and is renowned as an infant heart-transplant surgeon. Now, through his Center for Restorative Medicine, he helps patients avoid cardiac and other surgical procedures by using nutrition to reverse heart disease, diabetes, and arthritis. By bridging the gap between Dr. Atkins and Dr. Ornish and combining the best of the raw-foods and sugar-free plans, Dr. Gundry brings us to the next stage of diet evolution.

Product details

  • Publisher ‏ : ‎ Harmony; Reprint edition (March 3, 2009)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 304 pages
  • ISBN-10 ‏ : ‎ 0307352129
  • ISBN-13 ‏ : ‎ 978-0307352125
  • Item Weight ‏ : ‎ 10.4 ounces
  • Dimensions ‏ : ‎ 6.1 x 0.67 x 9.07 inches
  • Customer Reviews:
    4.1 4.1 out of 5 stars 5,775 ratings

About the author

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Dr. Steven R Gundry
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STEVEN GUNDRY MD, F.A.C.S., F.A.C.C., is a cum laude graduate of Yale University with special honors in Human Biological and Social Evolution. After graduating Alpha Omega Alpha from the Medical College of Georgia School of Medicine, Dr. Steven Gundry completed residencies in General Surgery and Thoracic Surgery at the University of Michigan and served as a Clinical Associate at the National Institutes of Health for years. There, he invented devices that reverse the cell death seen in acute heart attacks; variations of these devices subsequently became the Gundry™ Retrograde Cardioplegia Cannula. It has become the world's most widely used device of its kind to protect the heart from damage during open-heart surgery. After completing a fellowship in congenital heart surgery at The Hospital for Sick Children, Great Ormond Street, in London, Dr. Gundry was recruited as Professor and Chairman of Cardiothoracic Surgery at Loma Linda University Medical Center. There, he and his partner, Leonard Bailey, pioneered infant and pediatric heart transplantation. Together, they have performed more such transplants than any other transplant surgeons in the world.

During his tenure at Loma Linda, Dr. Gundry pioneered the field of xenotransplantation, the study of how the genes of one species react to the transplanted heart of a foreign species. He was one of the original twenty investigators of the first FDA-approved implantable left ventricular assist device (a kind of artificial heart). Dr. Gundry is also the inventor of the Gundry Ministernomy, the widely used minimally invasive approach to aortic- or mitral-valve repair, the Gundry Lateral Tunnel, a "living" tissue that can rebuild parts of the heart in children with severe congenital heart malformations; and the Skoosh™ venous cannula, the most widely used cannula in minimally invasive heart operations.

One of the fathers of robotic surgery, and a consultant to Computer Motion (now Intuitive Surgical), Dr. Steven Gundry received early FDA approval to use robotic-assisted minimally invasive surgery for coronary artery-bypass and mitral-valve operations. He holds patents on devices for connecting blood vessels and coronary artery bypasses without sutures, as well as for repairing the mitral valve without the need for sutures or a heart-lung machine. He has served on the Board of Directors of the American Society of Artificial Internal Organs (ASIAO) and was a founding board member and treasurer of the International Society of Minimally Invasive Cardiothoracic Surgery (ISMICS). He recently completed two successive elected terms as President of the Board of Directors of the American Heart Association, Desert Division.

Dr. Gundry has been elected a Fellow of the American College of Surgeons, the American College of Cardiology, the American Surgical Association, the American Academy of Pediatrics, and the College of Chest Physicians. He is a member of numerous other surgical and medical societies. As a medical researcher, Dr. Gundry has published three hundred articles, chapters, and abstracts in peer-reviewed journals on surgical, immunology, genetics, nutrition, plant-based diets, and lipid investigations.

In 2002, Dr. Gundry met someone who would change the trajectory of his career… and life. He crossed paths with an "inoperable" patient named “Big Ed”. Using a combination of dietary changes and nutraceutical supplements — Big Ed lost weight and cleared most of his arterial blockages. An obese, chronic "diet" failure himself, Dr. Gundry adapted his Yale University thesis to design a diet for himself based on evolutionary genetic coding.

On this diet, he lost weight — to the tune of 70 pounds — and reversed his own ailments, such as migraines, pre-diabetic status, and arthritis. He stopped eating sugar, grains, peanuts and cashews, nightshades and other lectin-heavy foods. Having experienced weight loss and the results of eating a lectin-free and gluten-free diet himself, and inspired by growing research involving the NIH’s Human Microbiome Project, his commitment to better health and longevity through a better diet solidified. His work creating nutraceutical products and supplements advanced.

No longer satisfied with repairing the damage of chronic diseases, Dr. Gundry open his own practice— The International Heart and Lung Institute and Center of Restorative Medicine in Santa Barbara and Palm Springs, California. His mission is to prevent and reverse chronic diseases of "aging" while increasing longevity with diet and nutraceutical products.

In order to help even more people heal themselves, Dr. Gundry began writing books outlining his eating program and eventually, he would create his own supplement line, Gundry MD. He’s always researching new methods, discovering better health solutions, and evolving his wellness philosophies. These theories are outlined in his bestselling books: Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You and Your Waistline; The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain; The Plant Paradox Cookbook: 100 Delicious Recipes to Help You Lose Weight, Heal Your Gut, and Live Lectin-Free; The Plant Paradox Quick and Easy: The 30-Day Plan to Lose Weight, Feel Great, and Live Lectin-Free; The Longevity Paradox: How to Die Young at a Ripe Old Age; and The Plant Paradox Family Cookbook: 80 One-Pot Recipes to Nourish Your Family Using Your Instant Pot, Slow Cooker, or Sheet Pan.

He is now the leading expert on the lectin-free lifestyle as the key to reversing disease and healing a leaky gut. Dr. Steven Gundry freely shares his research on how to maintain a healthy microbiome and live a long, vital life via his best-selling books, YouTube channel, Gundry MD blogs, and weekly health podcast, The Dr. Gundry Podcast.

The Gundry MD site is a resource to learn about which foods to eat, like olive oil and pressure cooked lentils, and which to avoid, such as grains and goji berries. His work on balancing bacteria in your gut and aligning your lifestyle with the proper circadian rhythms has been groundbreaking. And he continues to research blue zones, best autoimmune practices, and lectin-free living. Gundry MD also provides information and tips about dealing with challenges like rheumatoid arthritis, Alzheimer's disease, and other health concerns that present in later years of life. He also explores the tenets of the Ketogenic diet (and other diets) and shares his expertise on all things “lectins”.

Gundry MD is also a proud sponsor of charity: water. charity: water is dedicated to building new ways to get clean drinking water to communities in need. A portion of every Gundry MD product sold is donated to charity:water.

Dr. Gundry lives with his wife, Penny, and their dogs in Palm Springs and Montecito, California. His two grown daughters live nearby. For more information about Gundry MD, tune into his podcast and YouTube episodes. www.gundrymd.com / www.drgundry.com

Customer reviews

4.1 out of 5 stars
5,775 global ratings

Customers say

Customers find the information in the book enlightening and compelling. They also say it's worth reading, satisfying, and easy to understand. Readers mention the diet is incredible and simple to follow. They feel good and say it works.

AI-generated from the text of customer reviews

374 customers mention "Information quality"349 positive25 negative

Customers find the book's information good, enlightening, and compelling. They say it's a treasure trove of make-sense advice to regain health and lose weight. Readers also mention the science is spot-on.

"...I find that they're tasty and easy to make quickly...." Read more

"...The information in it is invaluable, and what I LOVE about it, is that I finally feel like we are getting REAL results while staying true to my aim..." Read more

"I have read almost all of Dr Gundry’s books which are very enlightening about good health...." Read more

"There's a great deal of technical data in this, which looks valuable on the onset...." Read more

362 customers mention "Readability"328 positive34 negative

Customers find the book worth reading, likable, and satisfying. They say it's easy to read, entertaining, and eye-opening as the author explains the hidden dangers in "healthy" foods. Readers also mention the book is a reminder and review plus.

"I've used this system for over a year now. It is awesome, and has changed my outlook on the world around me...." Read more

"...This book is easy to read and understand, and I HIGHLY recommend this to anyone and everyone who has tried and failed diets, and/or found a diet..." Read more

"...I gave 4 stars instead of 5 is because the book may be a great first one to read if you haven’t read any others of the author." Read more

"Good read. Fast delivery" Read more

149 customers mention "Ease of understanding"116 positive33 negative

Customers find the book relatively easy to understand, clear, and understandable. They say it makes great sense for them and is surprisingly easy to read. Readers also appreciate the consistent theory and recipes.

"...When hungry, I can go there first. It is always easy to make a salad, I just grab and apply oils and olives and other delicious things...." Read more

"Very well written, and a treasure trove of make sense advice to regain your health and lose weight! I recommend this book to everyone I know!..." Read more

"...This book presents a very consistent theory and Dr. Grundry articulates it well. It is a great book and the knowledge should be shared...." Read more

"...However, there's a number of places where it gets confusing, where the text contradicts itself: Example quote from the Kindle book on bad foods to..." Read more

145 customers mention "Weight loss"129 positive16 negative

Customers say the diet is incredible, simple to follow, and keeps them on track. They mention it can lead to improved health and weight loss. Readers also appreciate the logic behind the diet and the great case for a sugar-free diet.

"...I LOVE my green smoothies. I can make an huge, delicious healthy meal in under 5 minutes:----..." Read more

"...an sharp eye on starches (and even excess fruit) helps tremendously with weight loss and drastically improves one's blood lipid profile...." Read more

"...Weight really fell off the first two weeks!..." Read more

"...recommend this book and diet, especially for guys because you don't get hungry and it's very simple to follow...." Read more

44 customers mention "Feel good"44 positive0 negative

Customers say the book makes them feel good. They mention they no longer have joint pain, headaches, or anxiety.

"...my back and fluid has gone down in my legs and inflammation definitely has gone down...." Read more

"...just follow it ...cravings reallt do die down and you really do begin to feel better. Weight really fell off the first two weeks!..." Read more

"...I am not eating many grains, although I do eat rice on occasion. I feel very good and have noticed an improvement in my immune function and..." Read more

"...I've also noticed that a lot of little daily pains I had been dealing with have gone away and I can now keep up with my 2 year old son...." Read more

34 customers mention "Effectiveness"27 positive7 negative

Customers find the book's principles and theories work. They say the diet works well and the suggestions deliver rapid substantial results.

"...The concept of summer and winter foods is amazing and works like a charm.First, the good things, the things to focus on:..." Read more

"...This diet worked well and I felt well on it." Read more

"It really works, I feel better than I have felt in years. I have lost 16 1/2 pounds in less than two months...." Read more

"...This one is outdated and not as useful" Read more

22 customers mention "Energy level"22 positive0 negative

Customers say the book increases their energy level.

"...already made the change are not only enjoying true health, they have more energy and are getting more enjoyment from living." Read more

"...pounds and was disappointed, although my skin looked good and my energy level went up...." Read more

"...But already I am feeling way more energetic, have losing around my waist, and am very hopeful that my elevated cholesterol levels will decline as I..." Read more

"...Within just a couple weeks I dropped 5 pounds of fat, my energy was way up and I was never hungry or feeling deprived...." Read more

22 customers mention "Value for money"10 positive12 negative

Customers have mixed opinions about the value for money of the book. Some mention it's reasonable, while others say it's not worth what they paid for it.

"...It's pricey but I'll pay anything for relief which this gave me...." Read more

"...The cost og the book was very reasonable and when compare to the "fad" make the other person rich diets, it is great...." Read more

"A bit pricey for the read. Hard to understand." Read more

"Price and delivery was fine. Will know more about the America 2020 after completing all the reading. Typography looks good." Read more

Great book!
5 out of 5 stars
Great book!
My delivery is to be noted! The truck was blasting music and my book was damp or wet! Weird!
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Top reviews from the United States

Reviewed in the United States on June 21, 2013
I've used this system for over a year now. It is awesome, and has changed my outlook on the world around me. Simply realizing the effect different types of food have on my body is critical. The concept of summer and winter foods is amazing and works like a charm.

First, the good things, the things to focus on:

Results:
I lost about 40lbs so far
I got my BMI down to the healthy range
I am below my weight as an 18 year old (I am 39)
People tell me how I have changed for the better
I took off about 6 inches in my waistline
Most of this happened in the first 3 months
I've held my current weight for about 6 months
Cholesterol and other indicators moved to far healthier levels

I can live with this diet. It is doable. The results happen fast and make the system fun.

Challenges:

Getting your family to remove or reduce bread access in the house, and to not make bread-based foods. Dr. Gundry talks about the strong desire to eat any and all available high-sugar, high-carb foods is so strong that you need cooperation from your team on this, especially when you're starting out.

Buying new clothes was fun, but expensive. I actually found myself slowing my weight decline so that I could fit my old clothes until I could buy new. That's probably a good thing. You don't want to lose more than about 50lbs in a year, due to health issues that could cause.

Solutions:

Going slow with the changes is helpful. Certain things need to happen fast: you need to reduce certain foods immediately. You replace them with a heck of a lot of green leafies and other things that will help you reduce cravings. But you need to make sure you're eating a lot at first, and slowly reduce, gradually, naturally, as your body needs less and less. You'll feel it.

Omega-3 oils really helped me get through the first part of the diet -- olive oil, particularly. I was so deficient I needed tons of it at first. I have found this true of other men I know who have done it with me.

Finding foods you like:

You need to find things you love to eat, and keep the ingredients around all the time. Here are some of my favorites. There are many choices, you need to find your own.

Pistachios and Macadamia nuts (unsalted, both): It took a while to figure out which I liked and where to get them, but now I have yummy snacks stashed everywhere, work, car, home, travel bag.

Omega-3 eggs and crab cakes: I found lump crab cakes with minimal breading available at Costco. Crab, shellfish and eggs are all high in Omega-3 and protein. I find that they're tasty and easy to make quickly.

Boxes of arugula, spring mix, spinach are amazing: I buy the pre-washed, ready to eat kind. Organic doesn't even matter for the diet, although I prefer the flavor. Just get fresh, tasty greens. I keep them always ready in our fridge. When hungry, I can go there first. It is always easy to make a salad, I just grab and apply oils and olives and other delicious things.

Green smoothies. I LOVE my green smoothies. I can make an huge, delicious healthy meal in under 5 minutes:
----
Pre-washed spinach or arugula (2-3 big handfuls - pack it in)
some blueberries or strawberries(reduce amount for less sugar, but some sweetness)
peanut butter - one glob
cinnamon - a dash
soy or almond milk (minimal, again, for flavor)
dark chocolate
water
----
Blend in a powerful blender. The Vitamix is my favorite, but the brand doesn't matter, the power does. Drink immediately. Adjust to add more and more spinach over time.

Reading this book and talking to Dr. Gundry has completely changed my outlook on food. I highly recommend it to everyone, not just people who think they need a diet. If you don't already eat a lot of green, leafy vegetables you need to think about doing it. It's amazing for your overall health. This book outlines how to get comfortable with that diet and shift away from your old diet without making yourself crazy.

It takes time, dedication, and practice, but it gets easier, and it's soooo worth it. Good eating, everyone!
846 people found this helpful
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Reviewed in the United States on May 6, 2017
I have to say, I am blown away. As someone who had "successfully" lost weight on Atkins for years (only to eventually find it not working anymore, with inevitable weight gain even though I was religiously sticking to it), then switching to vegetarian, vegan, raw food, juice fasting, trying low-fat diets, very low calorie diets, Weight Watchers, etc., I thought I had read it all, seen it all, done it all, and then some regarding diets and nutrition. My husband and I are fans of The China Study (unrelated book and different approach, but many things fall in line with this book in a round-about and surprising way), and my husband stumbled on this book by Dr. Gundry. We both sat down and read it cover-to-cover and began Phase 1 of the diet immediately. I FINALLY felt like I had some answers. Why did the Atkins diet stop working for me? After being vegan for many years after Atkins (and even going 100% raw at times) with some good results, why couldn't I seem to juice-fast successfully with better results? Why couldn't I take it further to meet my goals, and why was my body freaking out to any new diet I tried, no matter how "healthy" it seemed? Why weren't my energy levels going up, instead of down? FINALLY, after reading this book, I feel like there is a reasonable explanation.

I downloaded this to my Kindle app to make sure I have it on me at all times. I mostly followed a healthy vegan diet with some success, but I kept hitting brick walls in many ways, mainly in terms of significant weight loss (and keeping it off), and energy levels. I've tried so many supplements with minimal (or no) results, and so many varied kinds of changes to how I was eating, but there always seemed to be something missing in the "puzzle". All those "cleanses", drinking nothing but water, and trying to make sure I was eating healthy and "doing everything right", including exercising when I could, etc. - all for little to no results whatsoever, month after month. I even gave up on weight loss and just focused on increasing my energy levels, to no avail. After reading this book (and having read so many other diet books by various authors), I finally feel like I have some answers as to why my body reacts the way it does and why my energy levels have been so poor.

This book is easy to read and understand, and I HIGHLY recommend this to anyone and everyone who has tried and failed diets, and/or found a diet that seemed to have worked for a while, then suddenly found it to stop working without warning or explanation. The information in it is invaluable, and what I LOVE about it, is that I finally feel like we are getting REAL results while staying true to my aim of being vegetarian/mostly vegan. It is also coming from an actual doctor with a lot of experience under his belt in the medical field, offers medically sound explanations as to his recommendations, and he shares his own successful results and research.
55 people found this helpful
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Reviewed in the United States on March 16, 2024
I have read almost all of Dr Gundry’s books which are very enlightening about good health. The only reason I gave 4 stars instead of 5 is because the book may be a great first one to read if you haven’t read any others of the author.
20 people found this helpful
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Top reviews from other countries

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Crystal Wolf
5.0 out of 5 stars Great information source
Reviewed in Canada on May 9, 2024
Dr. Gundy's information is paramount to be aware of. Well written.
Amazon Customer
5.0 out of 5 stars Very informative and life changing
Reviewed in the United Kingdom on April 4, 2024
Stephen explains in easy to follow language how your gut controls your health. And what to do if you want to make a lifestyle change 👍
IVANMVP
5.0 out of 5 stars Excelente libro
Reviewed in Mexico on January 29, 2020
Un Excelente libro, puede mejorar su precio
MARINA
5.0 out of 5 stars The secret of the LONGEVITY
Reviewed in India on November 17, 2018
Wow what a SUPER BOOK!
Is scientific and easy to follow, and gives you the pleasure to be in control - the knowledge shared is very interesting - I have already recommended to many friends
One person found this helpful
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AussieGaz
5.0 out of 5 stars A Great Read and Very Enlightening
Reviewed in Australia on March 29, 2024
Taking some of Dr. Gundry's supplements, and needed some back-up.
A very interesting read that opens your eyes