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Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You and Your Waistline
"Dr. Gundry has crafted a wise program with a powerful track record.”
–Mehmet Oz, M.D.
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. Renowned surgeon and founder of Gundry MD, Dr. Steven Gundry’s revolutionary book shares the health secrets other doctors won’t tell
• 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.
–Mehmet Oz, M.D.
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. Renowned surgeon and founder of Gundry MD, Dr. Steven Gundry’s revolutionary book shares the health secrets other doctors won’t tell
• 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.
304 pages, Paperback
First published January 1, 2008
1943 people are currently reading
1760 people want to read
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Displaying 1 - 30 of 102 reviews
December 11, 2016
This book is very interesting and motivating for a new beginning to life-style changes that improve your well being r/t improving your health status, weight control, improved energy levels, and positive mindset to living life.
July 25, 2012
Ignore, for a moment (or forever) the part about weight loss. I'm pretty sure that's just a caveat that was added in to sell the book to a broader audience. It's a bit of a misnomer, because that's hardly the focus of the book. I first became aware of this Cardiologist, because my future mother-in-law suffered a heart attack and sought out treatment from him in Palm Springs. At first I was somewhat skeptical, but then my own parents came back from Palm Springs after having spent time with Andrew's parents and my own mom began following it too. With so many people in my family (well, two) speaking in superlative about the health benefits of this program, I had to look into it for myself.
This man is a renowned cardiologist who routinely helped and treated patience that other people considered a waste of time. After a patient of his basically cured himself of heart disease through dietary changes and supplements, Dr. Gundry took notice and tried it on himself (he was on blood pressure medication). It worked, and he now treats "untreatable" patients with his program before operating.
His idea is that we are equipped with a set of genes that aim to kill us off before we become a burden to "our tribe", there is plenty of actual scientific backup for this, which, not being a science dude, I can't remember. Anyway, it's these genes that cause us to crave food that, while useful in the short term, will eventually kill us. We still possess a feast-or-famine drive, even though we don't (necessarily) live in a feast-or-famine world.
In the end, his diet plan closely resembles the most popular diet plans today - one that more closely resembles what we would have eaten before bread and french fries were a thing. Greens, lean protein and fruits (sometimes). Similar I guess to Paleo and all that.
Anyway, it was compelling to me, and I'm a skeptic. I've since changed the way I'm eating to something close to this, and I don't feel like I'm deprived or "on a diet". A lot of my inflammatory problems (joint pain, especially severe Sacroiliac Joint pain, acne, sinus infections, foot pain, chest pain) have gone away completely and I feel a lot healthier. Obviously I've lost weight from it, but that's not really what it's about. Andrew, who is thin, has been following it too and reports feeling a lot better and hasn't lost any weight. His parents were not overweight to begin with, but also feel much better, with his mother seeing some marked improvements in her cardiovascular health.
This man is a renowned cardiologist who routinely helped and treated patience that other people considered a waste of time. After a patient of his basically cured himself of heart disease through dietary changes and supplements, Dr. Gundry took notice and tried it on himself (he was on blood pressure medication). It worked, and he now treats "untreatable" patients with his program before operating.
His idea is that we are equipped with a set of genes that aim to kill us off before we become a burden to "our tribe", there is plenty of actual scientific backup for this, which, not being a science dude, I can't remember. Anyway, it's these genes that cause us to crave food that, while useful in the short term, will eventually kill us. We still possess a feast-or-famine drive, even though we don't (necessarily) live in a feast-or-famine world.
In the end, his diet plan closely resembles the most popular diet plans today - one that more closely resembles what we would have eaten before bread and french fries were a thing. Greens, lean protein and fruits (sometimes). Similar I guess to Paleo and all that.
Anyway, it was compelling to me, and I'm a skeptic. I've since changed the way I'm eating to something close to this, and I don't feel like I'm deprived or "on a diet". A lot of my inflammatory problems (joint pain, especially severe Sacroiliac Joint pain, acne, sinus infections, foot pain, chest pain) have gone away completely and I feel a lot healthier. Obviously I've lost weight from it, but that's not really what it's about. Andrew, who is thin, has been following it too and reports feeling a lot better and hasn't lost any weight. His parents were not overweight to begin with, but also feel much better, with his mother seeing some marked improvements in her cardiovascular health.
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March 27, 2013I tried; I lost. I stopped trying; I regained. The premise makes a lot of sense, but I just want to eat bread.
February 23, 2017
My husband ordered this after having a heart attack because he wanted to try something drastic to clean out his arteries. We had already been eating what I had been taught was a healthy diet- only two eggs a week, Meatless Mondays, 5 a day of vegetables or fruit, limited refined sugars, etc. and neither of us are obese. I am a physician, and my first reaction to reading it was that people lose weight on this program because it is so restrictive it is essentially a low-calorie diet. I would have liked more science in the book, the writing is rather childish and corny, but I understand he is trying to appeal to a broad audience. Though it is hard to imagine life without ever having toast or pasta again, we are set to start the program March 1 and see how it goes. I hope our marriage survives!
March 28, 2011
I wanted to love this book. It was full of good advice and enviable pictures of people who had re-shaped their bodies. But, the mantra remains the same about eating properly, not eating too much and exercising. I KNOW all of that and don't do it anyway, so, oh well.
January 26, 2014
What do I think? If you don't get yourself either a paperback or Kindle copy of this book you're crazy! This is the most fascinating and intelligent approach I have ever read to nutrition, weight loss, and how our genes work.
This book has it all. Dr. Gundry is a renown cardiovascular surgeon who also hold patents on some cardiac surgical devices, and he's done a lot or research. He has used himself, his staff, and scores of very ill cardiac patients as case studies for this successful life style approach to eating.
I have an MBA, and I've also been on many diets in my lifetime, I guess my point is I think I'm somewhat smart and I know the pains of gaining weight - so I hope those credentials convince you I know what I am talking about when I give this book my highest recommendation! To me, this book is like the secrets of the metabolic universe are revealed, everything Dr. Gundry has discovered and explains here makes the utmost sense.
Not only do you get detailed instructions of "how to" but you also get detailed explanations of "why" - why diets fail, why your body plateaus on diets, why certain so called health foods are nothing but sugar bombs, and just so much rich information your head will spin! And I really did laugh out loud as I read this book because Dr. Gundry is a fun, lively, humorous writer!
You also get fabulous recipes, I made one tonight that left me thinking, 'THIS is a diet?" It was a simply marvelous base of stir fried Brussel Sprouts, Walnuts, and red pepper made in Olive Oil and seasoned with black pepper and sea salt - used to top with grilled chicken breast - just heavenly!
This book gives you meal plans, ideas for shopping lists, and is chock full of motivation when you read about people with severe heart disease actually getting better from these foods! We are talking about people in need of bypass surgery, people in their 70's and 80's, people with severe hypertension, diabetes, and so on - healed and off of medications!
I carry this book with me everywhere so I have it when I shop, so that I can reference it when I cook, or just to re-read the many, many sections I've highlighted.
Get this book, do what it says, and I am a firm believer you will lose weight, keep it off, live a longer life span and have an increased health span too! This is the best gift you could ever give to your family as well! I love one of Dr. Gundry's catch-phrases, which I feel really sums this book up and gives the most encouragement, "Do what you can, with whatever you have, wherever you are."
This book has it all. Dr. Gundry is a renown cardiovascular surgeon who also hold patents on some cardiac surgical devices, and he's done a lot or research. He has used himself, his staff, and scores of very ill cardiac patients as case studies for this successful life style approach to eating.
I have an MBA, and I've also been on many diets in my lifetime, I guess my point is I think I'm somewhat smart and I know the pains of gaining weight - so I hope those credentials convince you I know what I am talking about when I give this book my highest recommendation! To me, this book is like the secrets of the metabolic universe are revealed, everything Dr. Gundry has discovered and explains here makes the utmost sense.
Not only do you get detailed instructions of "how to" but you also get detailed explanations of "why" - why diets fail, why your body plateaus on diets, why certain so called health foods are nothing but sugar bombs, and just so much rich information your head will spin! And I really did laugh out loud as I read this book because Dr. Gundry is a fun, lively, humorous writer!
You also get fabulous recipes, I made one tonight that left me thinking, 'THIS is a diet?" It was a simply marvelous base of stir fried Brussel Sprouts, Walnuts, and red pepper made in Olive Oil and seasoned with black pepper and sea salt - used to top with grilled chicken breast - just heavenly!
This book gives you meal plans, ideas for shopping lists, and is chock full of motivation when you read about people with severe heart disease actually getting better from these foods! We are talking about people in need of bypass surgery, people in their 70's and 80's, people with severe hypertension, diabetes, and so on - healed and off of medications!
I carry this book with me everywhere so I have it when I shop, so that I can reference it when I cook, or just to re-read the many, many sections I've highlighted.
Get this book, do what it says, and I am a firm believer you will lose weight, keep it off, live a longer life span and have an increased health span too! This is the best gift you could ever give to your family as well! I love one of Dr. Gundry's catch-phrases, which I feel really sums this book up and gives the most encouragement, "Do what you can, with whatever you have, wherever you are."
January 26, 2012
My mother became a patient of Dr. Gundry about a year ago, and for a woman who could never stick to a diet and never lose weight, this has done wonders for her. She has lost about 30 pounds, and has another 25 or so to go, and she looks amazing. So, I read the book. It isn't the best written book in the world (they never are all that well written), but I found it interesting to hear the science behind his theory, and his conclusions dovetailed exactly with other things I have read about how the body processes glucose and fructose. He outlines a diet, but I think it is more helpful to view this as information on what your body needs for longevity, and then you can figure out what you need to do so that you fall in line with his recommendations. If you are serious about health, it's a good read. If you want a fad diet, this won't help much.
January 9, 2018
Interesting and easy to follow concepts. Very straight forward plan.
March 15, 2009
Dr. Gundry has given us a diet which I would consider an offshoot of the "caveman diet". His premise, which is a fairly complex, states that we are genetically programmed to eat in a certain way and that what we eat today is not what our bodies need, so we are consequently seeing many health problems which can be reversed through this diet. He states that the way and what we are eating is telling our genes/bodies that we are not fit enough to survive and consequently that they should not pass their genetic information on - therefore killing us.
He basically wants the dieter to start out by cutting out all carbohydrates, dairy, and fruits - eating protien, and vegies. He then has you progress into less protien and then to no or very little protien and even suggests that any protien (beef and fish) and vegies should be eaten raw. He has some examples of people whose health has significantly improved on the diet which are amazing.
There are cute little sayings at the end of each section of explainations which helps the dieter remember what to do while dieting and has some very low cal/carb recipes at the end of the book. I gave it 3 stars because of these recipes.
He basically wants the dieter to start out by cutting out all carbohydrates, dairy, and fruits - eating protien, and vegies. He then has you progress into less protien and then to no or very little protien and even suggests that any protien (beef and fish) and vegies should be eaten raw. He has some examples of people whose health has significantly improved on the diet which are amazing.
There are cute little sayings at the end of each section of explainations which helps the dieter remember what to do while dieting and has some very low cal/carb recipes at the end of the book. I gave it 3 stars because of these recipes.
This entire review has been hidden because of spoilers.
January 27, 2009
As with all 'diet' books I've read by Dr.'s with sound research and evidence based theory I take the information and incorporate it into my daily diet but find it difficult to resort the extreme measures with which he suggests you live you daily life. There is some very good health information and interesting read.
May 18, 2018
This book advocates a diet composed almost entirely of (mostly raw) plant- based foods, very little protein, and no flour or other white foods. While this type of diet may be effective for some individuals, the scientific support for the author’s conclusions sounds rather questionable.
January 4, 2024
Dr Gundry is a brilliant cardiologist turned nutritionist. I hoped to pick up some information and I believe I have. I will investigate his suggested supplements and possibly add some to my daily intake. His diet suggestions are pretty straightforward. However, I’m not sure if I can implement all of them.
July 18, 2018
Great Companion to Dr. Gundry’s original The Plant Paradox bestselling nutritional book that helps to cure illnesses with diet. More great ideas , meal plans, and rescipes.
September 20, 2012
The idea is good, the book is easy to read, but seems it hasn't conquered my sole and gut to the very end. After three weeks I understood I just can't do it anymore. Nevertheless, the promised 3 kg were gone (I'm average weight and was doing it for health and a bit for weight loss). Seems you have to combine this book with some psychological one on achieving set targets or keeping to the plan. I understood it works and works good, but seems so hard make it to the very end (cause the final idea that this diet doesn't have an end:)) but I have to be frank, it really changed some if my eating habits!
December 11, 2017
I finished this book even though I know there's no way on this earth I'll ever do this diet evolution. I know it works to help people lose weight and probably cures all your diseases. I agree with his gene theory. I just can't stop eating sugar for the rest of my life, nor do I want to be extreme in my eating. To me that is extreme and unsustainable.
I will, however, eat more veggies and greens as he suggests, and I will cut down on sugar drastically. He explains the clear, though highly unusual, way our bodies work; and it makes sense.
Good luck to those who have the willpower to do this diet. I know you will be healthier; there's no way you can't be.
I will, however, eat more veggies and greens as he suggests, and I will cut down on sugar drastically. He explains the clear, though highly unusual, way our bodies work; and it makes sense.
Good luck to those who have the willpower to do this diet. I know you will be healthier; there's no way you can't be.
June 7, 2011
My husband and I both read the book and have been partially to mostly following Dr. Gundry's diet regime. We've both dropped weight without really trying and it's been staying off. The biggest bonus for us both though is how much better we feel all the way around. Following his advice is worthwhile.
August 14, 2012
If you are a fan of "Younger Next Year" then you are going to love this book. Steven Gundry focuses on nutrition in a way that is light and easy to understand. The first few chapters give a good overview of why this diet works. I now know that my genes are not my friends, but they can be manipulated.
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November 8, 2015Solid Reasoning, No-Hype Health Advice From a Physician
I found Dr. Gundry's book to be intriguing, in that it is the first book I have read in this area addressing the genetic component of diet & exercise. I do feel the book could be more clear in laying out the steps of the recommended program. Nevertheless, highly recommended.
I found Dr. Gundry's book to be intriguing, in that it is the first book I have read in this area addressing the genetic component of diet & exercise. I do feel the book could be more clear in laying out the steps of the recommended program. Nevertheless, highly recommended.
October 3, 2009
Worth it! Combining genetics, anthropology, nutrition and medicine his approach to our eating habits and plan for how to eat toward health are thought provoking and include ideas worth incorporating into our daily lives.
October 17, 2016
Interesting
He is highly educated and an expert. A few references are to research that is no longer valid, but they were valid when the book was written. I'm anxious for the new book he's writing.
He is highly educated and an expert. A few references are to research that is no longer valid, but they were valid when the book was written. I'm anxious for the new book he's writing.
April 18, 2019
Total scam.
I am a biochemist though not a nutritionist. I discussed it with my family doctor as well. Lectins are real, yes. But the rest is bogus. References not well presented. Confusing statements. Etc. Read reviews by real scientists. Stick to a well balanced low calorie diet. Period.
I am a biochemist though not a nutritionist. I discussed it with my family doctor as well. Lectins are real, yes. But the rest is bogus. References not well presented. Confusing statements. Etc. Read reviews by real scientists. Stick to a well balanced low calorie diet. Period.
July 13, 2011
This book has been especially helpful to me in improving my blood chemistry's and managing my weight
June 23, 2024
"Dr. Gundry's Diet Evolution" is a revolutionary health and diet book that provides a unique perspective on weight loss and overall health. Gundry, a renowned heart surgeon, uses his medical expertise to offer insights into how our genes influence our health and weight.
The book argues that our genes are programmed to keep us overweight and unhealthy to ensure survival in harsh conditions, which are no longer relevant today. Gundry outlines a three-phase diet plan designed to reprogram these genes for better health and weight management. The phases include eliminating harmful foods, introducing nutrient-dense options, and maintaining a balanced diet for long-term health.
Key themes include the impact of genetics on health, the importance of diet in gene expression, and practical steps to achieve lasting weight loss. Gundry emphasizes the role of specific foods in triggering harmful genetic responses and provides a roadmap to reverse these effects through diet.
Book is a valuable resource for anyone looking to improve their health through diet. Gundry's innovative approach offers a comprehensive plan to outsmart your genes and achieve lasting weight loss. This book is highly recommended for its insightful, science-based strategies and practical guidance.
The book argues that our genes are programmed to keep us overweight and unhealthy to ensure survival in harsh conditions, which are no longer relevant today. Gundry outlines a three-phase diet plan designed to reprogram these genes for better health and weight management. The phases include eliminating harmful foods, introducing nutrient-dense options, and maintaining a balanced diet for long-term health.
Key themes include the impact of genetics on health, the importance of diet in gene expression, and practical steps to achieve lasting weight loss. Gundry emphasizes the role of specific foods in triggering harmful genetic responses and provides a roadmap to reverse these effects through diet.
Book is a valuable resource for anyone looking to improve their health through diet. Gundry's innovative approach offers a comprehensive plan to outsmart your genes and achieve lasting weight loss. This book is highly recommended for its insightful, science-based strategies and practical guidance.
December 16, 2018
I came across this author from a Facebook ad, and saw something on social media that caught my curiosity.
The rhymes are catchy and a bit humorous. I think the diet itself reminds me of the keto diet, some may see the similarity to Paleo diet too. Overall I feel like depriving many foods to see if it works and another book with phases. I tried one the beginning of the year, and stop grains in phase one, did see results but once I gradually added back to diet in phase three and went back to some eating habits, all 🏋️ back on. Seeking a healthy lifestyle, and eating habits realistic, not so costly either.
I want to see improvement to health issues of concern disappearing.
I listened to audio book, and sadly the author's voice was quite annoying for my tastes, and the diet seems doable. I need to review his other book to see recipes and options in full view.
I did get the basics. Eat more raw 🌿 based foods, meats that are cage free range or grass fed /organic, fruits, nuts and seeds. Let go of mainly grains, legumes /beans, breads and cereals, and sugars.
Seems like dairy is okay.
The rhymes are catchy and a bit humorous. I think the diet itself reminds me of the keto diet, some may see the similarity to Paleo diet too. Overall I feel like depriving many foods to see if it works and another book with phases. I tried one the beginning of the year, and stop grains in phase one, did see results but once I gradually added back to diet in phase three and went back to some eating habits, all 🏋️ back on. Seeking a healthy lifestyle, and eating habits realistic, not so costly either.
I want to see improvement to health issues of concern disappearing.
I listened to audio book, and sadly the author's voice was quite annoying for my tastes, and the diet seems doable. I need to review his other book to see recipes and options in full view.
I did get the basics. Eat more raw 🌿 based foods, meats that are cage free range or grass fed /organic, fruits, nuts and seeds. Let go of mainly grains, legumes /beans, breads and cereals, and sugars.
Seems like dairy is okay.
did-not-finish
September 14, 2022Ugh.! Read about 30 pages and could not force myself to continue reading about this misrepresented eating plan which the author purports to be easy to follow. Dependent upon which part of the country you reside in, some of the foods listed in the plan may not be readily available in local grocery stores/food markets or affordable for people needing to adhere to a food budget. To list one example (and the book contains many similar to this one),not every reader lives in a coastal area with local fish markets where you can conveniently purchase the required fresh, wild caught salmon, mahi mahi and crab. And the list goes on and on and…
June 22, 2025
This book was a gift from my wife. I read it and immediately started to use it. I immediately stopped drinking beer and now drink two small glasses of red wine. I don’t eat bread or pasta anymore. I am loosing weight slowly and easily. To put it in perspective I am 5’ 4” short and weigh 170 I am 167 and I am easily loosing about a pound a day. I have many people in my family that are diabetic or pre diabetic. This book is a true life saver. I average about 100 books a year, love to read both fiction and non fiction. When it comes to books about physical fitness this my number one book! I just started to reread it and take more precise notes.
September 4, 2024
I have read Gundry’s Gut Check and Unlocking the Keto Code and found both books to be excellent. Diet Evolution is an older book and although Gundry has changed some of his recommendations since 2008, the overall message is on point. I found his premise that our genes do not care about our longevity or health span fascinating. His regimen is based on the premise that we can manipulate our genes into turning on the longevity program with a specific diet and type of exercise. This strategy communicates to our genes that winter is here and it is time to burn fat.
Gundry’s has a unique viewpoint as a cardiothoracic surgeon and he describes multiple patients reversing severe coronary artery disease with diet, this is so inspiring, especially when the alternative is bypass surgery.
Gundry’s approach to health is so refreshing in this age dominated by pharmaceuticals. He gives us the tools to take control of our well being, reverse aging and increase our health span.
Gundry’s has a unique viewpoint as a cardiothoracic surgeon and he describes multiple patients reversing severe coronary artery disease with diet, this is so inspiring, especially when the alternative is bypass surgery.
Gundry’s approach to health is so refreshing in this age dominated by pharmaceuticals. He gives us the tools to take control of our well being, reverse aging and increase our health span.
November 10, 2017
Although Dr. Gundry has updated many of the foods he recommends in this book - seriously! some foods in here he's now adamantly against - I still recommend reading it first. I really got my perspective change about lifestyle and health from this book. In some ways it's more important than the second one, but the second book just has way more up to date information and research. I definitely recommend reading both the diet evolution and Plant Paradox. You won't regret it.
March 5, 2018
I found that he contradicted himself many times. For example, if you have ever listened to his audio, he talks about how the nightshade veggies are bad, tomatoes for one, but yet there are tomatoes in many of his recipes. The same for Splenda, yet his cookie recipe calls for 1/3 cup of it. I found it hard to want to read thru all the main chapters without wanting to just jump to the diet plans and recipes at the end of the book.
January 16, 2019
I read this because his perspective is unique, and I get asked about this stuff a lot. This is a very restrictive eating plan, and at the end of the day just another low calorie diet in truth. I’d be interested to compare to another diet with the same kind of calorie restriction and see if there really is a difference in terms of genetics. One takeaway is that I am now thinking a lot about whether I am a “successful animal”.
Displaying 1 - 30 of 102 reviews