Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat Hardcover – December 11, 2012
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“The Perfect Health Diet is the missing link. It bridges the gap between the philosophical, broad-based, almost intuitive ancestral approach to health and the hard-core data hounds who need to see proof at every step. The authors are scientists through and through, an astrophysicist and a molecular biologist, who deftly wield the scepter of cold, hard science while paying homage to the inescapable wisdom of traditional, ancestral, evolutionary health.”—Mark Sisson, author of The Primal Blueprint and founder of marksdailyapple.com
“From the best of what we know about ancestral science and the natural world comes a modern-day formula proven to return us to optimal health. The Perfect Health Diet delivers exactly what it promises.”—Dallas & Melissa Hartwig, authors of It Starts With Food
“The sanest overview of what to eat I have ever seen. If you are going to read only one thing on the subject, read this.”—Seth Roberts, Ph.D., professor emeritus of psychology at UC Berkeley and author of The Shangri-La Diet
"Whenever any of my clients ask me a health/performance diet question, I just tell them to go to Perfect Health Diet; I trust that anything that appears in the book has been thoroughly researched and examined. One of my best friends was on the diet while undergoing chemo and his bloodwork numbers were so good that they would have been considered average...for a person without cancer. This book is my number one nutritional resource for my family, friends, and clients.” Author: Court Wing, Co-founder and Head of Training, CrossFit NYC
"This book provides the missing link between Paleolithic diets and complete health and vitality, and provides a complete foundation for total ancestral health in the modern age."—Aaron Blaisdell, Professor of Psychology at UCLA and President of the Ancestral Health Society.
About the Author
Shou-Ching Jaminet, PhD, is a molecular biologist and cancer researcher at Beth Israel Deaconess Medical Center and Harvard Medical School, and Director of BIDMC’s Multi-Gene Transcriptional Profiling Core. Shou-Ching was born in Korea to Chinese parents, attended college at National Taiwan University in Taipei and graduate school at University of Newcastle in Australia, before coming to the US to work at Sloan-Kettering Cancer Center, Children’s Hospital Boston, and Beth Israel Deaconess and Harvard Medical School.
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I have been following various health and wellness experts over the years, and have spent more time reading and researching how to be healthy and feel better than I could ever count.
Finally, a book that puts it all together! I was so impressed how well PHD tied together all of the various schools of thought I've read over the years, into a simple, actionable plan.
The writing style is engaging and easy to read for such a deep, well researched book. Right from the get-go you'll find recommendations that you can easily put into action right away. It's easy to tell the authors have put a lot of blood, sweat, tears, and research into this book.
My mother was diagnosed with stage 4 cancer (lymphoma) a couple weeks ago, which was my main motivation for buying the book. Two weeks later, my mom has started chemo and the doctors have told us "she's doing great with the chemo" and her "body is responding really well."
I think a big reason for that is the PHD diet she's been on. She has a good amount of energy (for someone going through chemo) and a big reason for that is PHD.
As a bi-product of cooking PHD friendly foods for my mom, I've actually lost about ten pounds in the last few weeks and have noticed my energy and sleep patterns improve as well.
I highly recommend this book to anyone that is serious about making meaningful changes to their diet and overall health. Also make sure to check out the authors' website, there is a ton of great (free) content and helpful resources.
Lots of technical stuff in here but for me that's great! Provided a thorough explanation of important topics like blood sugar, deficiencies, and what's going on in our digestive tracts. Also provided examples of how things work for other mammals - ie primates and tigers, and compares and contrasts their digestive tracts with ours.
The Jaminets have learned a lot more since writing the book. Wish they'd update it again. Also, they promised a cookbook.
Where is it?
Another half pound bites the dust woot woot!! This may not sound like a lot to many people, but I don't have a ton of weight to lose, and I've NEVER lost weight as painlessly and naturally as I have on this plan!
I can absolutely do this plan for life and never feel deprived. I still have not counted one calorie, nor have I felt hungry once, even though I'm Intermittent Fasting 16 hours per day! (For the most part I eat all my meals between 11a-7p each day.)
This brings my total loss at close to ten pounds in one month!! I feel this is a healthy, sustainable, permanent, weight loss. I am so completely happy with this!!
In my first-third week updates, I shared how I am waking up more refreshed, and clearer headed, have more energy throughout the day, and can handle stress better (fewer things "get" to me).
My husband, who doesn't need to lose weight, is trimming up. Though he's lost no weight, his waist is has trimmed down (his pants are looser), his chest is getting more solid, etc.
He has only cut out grains/legumes and has not changed his routine (which is naturally active), yet is experiencing these surprising improvements! He is not intermittent fasting.
The best part is, how he's feeling over all! He has a renewed sense of wellness and was previously getting stiffness in his joints which has nearly disappeared!
One thing to note: I've experienced some headaches this past week, especially when I wake up. I'm not prone to headaches and am wondering if anyone else experienced these?
I'm assuming they are from either:
1). A naturally-occurring detox, which will dissipate on its own.
2). An introduction of something in my new grain-free way of eating that I may have an allergy to (possibly coconut flour??)
3). I'm not drinking enough fluids ... which isn't likely b/c I drink water and herbal teas all day.
What I plan to do: I'll wait one more week to see if they go away on heir own. If not, I'll begin logging what I eat (urrrg) to see if I can pinpoint any patterns.
All-in-all, we're both extremely happy with the continued improvements we're experiencing!!
What's more, I'm becoming a grain-free baker for the first time ever, which has actually been a lot of fun and has seen more successes than failures!!
That says a lot for a woman who works full time and has always enjoyed cooking, but rarely liked to bake! :D
ANOTHER PLUS, is that the author, Paul Jaminet is extremely responsive to questions!! What a rare gift from an author!
Response from Paul Jaminet via Perfect Health Diet FB Page:
Hi [Roze]; The headaches are probably due to dehydration from lack of electrolytes. Try adding potassium-rich vegetables to your diet (tomatoes, potatoes, others), adding salt, and drinking more water. Herbal teas are often diuretic (promoting urination) so they may actually impair hydration status. Thanks for sharing!
Top international reviews
Dec 2012: I have just read the second edition - well worth buying - loads more information - the best paleo diet book out there. The diet continues to work well and my resistance to winter colds is awesome.
full of day to day examples, easy to follow and makes it easy to imply changes in your own life.
Changed my life already
This book also strikes a good balance between eating healthy and enjoying yourself - it removes certain foods but it is not very restrictive. Eating this way is still delicious, and unlike keto, it will not remove your ability to eat in most restaurants.
Zur mir sei vorab gesagt, dass ich nicht durch Krankheiten/Gesundheitsleiden auf das Buch kam, sondern durch diverse Rezensionen von anderen Büchern, welche sich auf dieses Werk bezogen. Ernährung ist für mich insbesondere als ambitionierter Multi-Sportler (Triathlon, Kraftsport) einfach super interessant und viele Themen, die im Buch behandelt werden kenne ich daher schon länger.
Das Thema "Ernährung" ist wie jeder weiß kontrovers - einerseits die nationalen Ernährungspyramiden, Leitlinien und Empfehlungen - andererseits Studien und "Schlangenöl"-Verkäufer, die teilweise ein komplett gegenteiliges "Mangel" und (Gesundheits)-Gefahrenbild zeichnen.
Dieses Buch verbindet für mich beide Welten. Es ist für mich das ehrlichste, am Besten auf den Punkte gebrachte und damit seit Jahren DAS Nachschlagewerk was Ernährung angeht!
Es geht sogar etwas darüber hinaus, da es eigentlich ein Lebensstil-Buch ist. Felder wie Fasting, Circadiane Rhythmik, Bewegung und vieles mehr werden behandelt, da sie natürlich ein inhärenter Bestandteil des Ganzen sind.
Welche Teile halfen mir besonders und sind exzellent?
* Supplementation: Es wird einfach klipp und klar gesagt was Unfug ist und was man braucht. Sauber untermauert mit (epidemiologischen) Studien und Hintergründen.
* Gesättigte Fette: Das Thema wo so jeder ins Zweifeln gerät, wenn man die offiziellen Empfehlungen liest. Die Referenzen in dem Buch haben mit endgültig überzeugt, dass gesättigte Fette per se nicht "schlecht" sind.
* Makronährstoffverhältnisse: Überall hört man von Themen wie Low-Carb, High-Carb, High-Protein, Low-Fat, High-Fat "Diäten" - das Buch übt sich nicht in Extreme sondern im gesunden Menschenverstand.
Welche Teile habe ich vorerst nicht adaptiert?
* Kein Getreide: Im Buch wird vom klassischen Getreide klipp und klar abgeraten. Nicht nur aufgrund von Gluten, sondern auch aufgrund von FODMAPs, ATI, WGA usw.. Das ist in meinen Augen der einzige auch etwas "extremere" Punkt in dem Buch. Ich baue zwar vermehrt in meine Ernährung weniger "toxische" Getreideformen wie Reis, Buchweizen etc. ein, aber an manchen Tagen gibts halt auch die klassische Pasta.
Für mich macht auch hier die Dosis das Gift! Da das Buch aber u.a. für gesundheitlich vorbelastete Menschen geschrieben wurde (der ich nicht bin), finde ich es trotzdem gut angebracht.
Gleiches gilt ähnlich für Hülsenfrüchte, wobei ich hier schon größere Änderungen vorgenommen habe.
Welche Teile finde ich überflüssig?
* Rezepte: Habe ich nur einmal überflogen. Vieles ist etwas exotisch und wer das Buch gelesen hat der sollte eigentlich wissen was er nun bei sich auf den Tisch stellt ;)
In short: Take with a huge grain of (sea) salt.
So. The idea of a paleo-style regime had some interest. And sugar isn't good for anyone.
I'm glad the authors had a one-page summary of this regime because the in-depth research is somewhat difficult to follow. I'm a smart person, but not a scientist. It's very dense and complex information. I'm glad they provide it, though, because the regime is counter to pretty much all mainstream healthy eating ideas.
Long story short, I began to feel better almost immediately. I have virtually no gas and bloating, no carb cravings, fewer neuropathies and better sleep. I have lost about 7 pounds in 4 weeks. I have not been hungry. It does require a lot of planning and preparation because, as you might imagine, prepared and packaged foods and most restaurant fare are out.
Anyone I try to explain it to, though, looks at me funny. I mean, who would imagine someone could lose weight and be healthy eating a high-fat diet? I just go with "paleo" and leave it at that, even though this goes much further with restrictions on all grains, legumes and vegetable oils in addition to sugar and wheat. That being the case, I would never recommend this to everyone. I would only recommend that you read it and decide for yourself.