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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 5,883 ratings

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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.
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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 x 0.62 x 9.1 inches
  • Customer Reviews:
    4.1 4.1 out of 5 stars 5,883 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
5,883 global ratings

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Customers say

Customers find the book provides good information about good health and weight loss. They find it an entertaining read with clear explanations and easy-to-follow diet plans. The book provides a sensible way to eat that helps them not be hungry while trying to lose weight. Readers appreciate the clear approach and explanations for how and why it works. Many report positive changes in their blood glucose, weight, and mental clarity. They also mention that the book provides multiple tasty recipes and lists of food options.

AI-generated from the text of customer reviews

453 customers mention "Information quality"426 positive27 negative

Customers find the book provides good information about good health. They find it easy to read, entertaining, and a valuable reference. The book offers practical advice and technical data on regaining health and losing weight. Readers appreciate the scientific basis for the book and the author's approach to lifelong drug-free living.

"...It's amazing for your overall health...." 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

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

"...He also advises topping up with nutritional supplements and provides dosage recommendations...." Read more

354 customers mention "Readability"354 positive0 negative

Customers find the book easy to read and engaging. They appreciate the down-to-earth author and find the case studies satisfying. The data provided seems valuable at first glance.

"...I can live with this diet. It is doable. The results happen fast and make the system fun. Challenges:..." Read more

"...ut the price was OK" Read more

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

"A good book" Read more

333 customers mention "Diet"305 positive28 negative

Customers find the diet helpful for losing weight. It provides eating plans for each phase, as well as what they consider the most crucial aspect. The book helps readers become smarter food consumers and provides an easy diet evolution and maintenance.

"...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

"...While the above is optimal for weight loss, Gundry wants to move you later into a lifetime phase where you cut down on ALL animal-based protein,..." Read more

"...Dr Gundry provides eating plans for each phase, as well as what I think is the most crucial - an eating plan for the rest of our life...." Read more

"...good menu options and suggestions , especially as you transition to eating healthier and wiser." Read more

223 customers mention "Ease of reading"176 positive47 negative

Customers find the book easy to read and understand. They appreciate how the author explains the approach and why it works clearly. The book is informative and well-written, with examples of success stories. Readers say the principles make sense and are easy to follow.

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

"readable, cover had some small tears which I taped and the book is a little bent. ut the price was OK" Read more

"...There is not enough open discussion and explanation; not enough distinction made between what is scientifically solid and what are just plausible..." Read more

89 customers mention "Blood pressure"83 positive6 negative

Customers find the book helpful for reducing cholesterol, blood pressure, and improving their blood sugar control. They say it helps with diabetes, headaches, arthritis, and overall aches and pains. The diet is natural and not a fad.

"...Reading this book and talking to Dr. Gundry has completely changed my outlook on food...." Read more

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

"This is a program that is a natural dietary change, this is not a fad diet at all...." Read more

"...goal for this progrsm was to reverse inflammation and lower cholesterol and blood pressure so that I could have a strong argument for getting off..." Read more

84 customers mention "Recipes"81 positive3 negative

Customers find the recipes in the book enjoyable and quick. They appreciate that it provides a good background on foods in general, recommends lots of raw and steamed vegetables, and eliminates bread, rice, pasta, and potatoes. The system is natural and filled with whole foods and vegetables, and the Seed-Sar Salad is delicious and healthy. The recipes are quick and easy, but loaded with flavor.

"...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

"I found this book enlightening, especially the lists of friendly foods! What to eat and what to avoid...." Read more

"...You also eat protein in the form of steaks, fish and chicken and he recommends supplements such as a good multi-vitamin...." Read more

"...But, it's just so easy and delicious to follow Dr. Gundry's recommendations, that it has become my lifestyle...." Read more

54 customers mention "Pain level"49 positive5 negative

Customers report that the product eases pain and discomfort. They feel better, look better, and have fewer headaches, anxiety, and knee or arthritis pain.

"...Dr. Gundry is a genious and changed my life. It feels so good to wear jeans i bought 10 years ago, size 2, and just feel and look so lean!!" Read more

"...Do it, follow the plan, lose 20-30 pounds and feel great and become healthy...." 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

"...My weight has stabilized/normalized and I feel great. I am in the second year and am mostly faithful...." Read more

50 customers mention "Value for money"8 positive42 negative

Customers find the book not worth their time or money. They say it's not as useful as expected, boring, and a waste of time and money. Some readers mention it provides tasty recipes.

"...It is not a 'fun' plan to follow, but Dr Gundry does provide multiple tasty recipes & suggestions to help resuscitate a lagging spirit." Read more

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

"...Very extreme diet & a lot of work & expensive for you have to buy organic food & meats grass fed & antibiotic meats...." Read more

"...THE ONLY SET BACK IS EVERYTHING YOU EAT IS TOP QUALITY SO ITS A LITTLE PRICEY. I.E. FREE RUNNING EGGS WITH NO BACTERIA...." 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!
    895 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.
    72 people found this helpful
    Report
  • Reviewed in the United States on January 24, 2025
    readable, cover had some small tears which I taped and the book is a little bent. ut the price was OK

Top reviews from other countries

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  • IVANMVP
    5.0 out of 5 stars Excelente libro
    Reviewed in Mexico on January 29, 2020
    Un Excelente libro, puede mejorar su precio
    Report
  • CosInf
    5.0 out of 5 stars New great ideas!
    Reviewed in Canada on March 3, 2018
    My review is based on lecture not results as I need at least 90 days to see if what is said there is effective.
    So, I really like the book. The writing style and the ideas expressed there ar non-conventional from a diet book stand point of view. And I believe it might work as I always thought about some "good" things are actually bad (milk, orange juice , various veggies, sweeteners, cereals, many fruits...as example) as this book mentions. So it's on the same page with my thinking and I will give it a try. All explanations and reasons sound logic and I like the way all good, bad and between food items are listed for easy reference and the eating plan is manageable. Highly recommended for trying as other 1M "conventional" diets don't work well for most of people.
    I am not overweight, I will give it a try just for a well being, stress and gut health. At least just read it, is all I am saying.
  • 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
  • marie L.
    3.0 out of 5 stars Meine Gene sind wohl noch nicht so weit ...
    Reviewed in Germany on May 3, 2018
    Es ist zwar interessant, aber teilweise zu wissenschaftlich geschrieben. Zwar werden die Grundlagen dargestellt, doch mir fehlt irgendwie eine Anleitung zur Umsetzung.
  • Volodyovski
    5.0 out of 5 stars Excellent, beaucoup plus qu'un simple régime
    Reviewed in France on August 30, 2017
    Ce livre donne une explication par les gènes des comportements alimentaire et d'activité qui sont recommandés afin de redevenir et rester svelte et surtout de reconquérir la santé. La proposition alimentaire est proche du mode de vie paléo, faible en glucides et laitages. Elle est tout à fait praticable sur le long terme.