Dr. Gundry’s Diet Evolution: Turn Off the Genes That Are Killing You and Your Waistline

315 Pages·2016·3.93 MB·English

PRAISE FOR DR. GUNDRY’S DIET EVOLUTION
“A seasoned veteran of bypassing your heart blockages teaches you how to avoid his services. Dr.
Gundry has crafted a wise program with a powerful track record.”
—Mehmet Oz, professor and vice chair of surgery, NY Presbyterian/Columbia Medical Center
“After an impressive career as a physician and surgeon in 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, improve their personal
comfort, and possibly extend life expectancy. His personal experience with control of obesity
contains timely advice on this issue, which is affecting modern society.”
—Denton A. Cooley, M.D., president and surgeon-in-chief, Texas Heart Institute, Houston,
Texas
“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, cofounder of Guthy-Renker
“Dr. Gundry’s thirty years of experience in the field of medicine have made him an invaluable
resource to people all over the world. His provocative strategies will help you achieve the
sustainable, healthy, and vital life you deserve.”
—Anthony Robbins, bestselling author of Awaken the Giant Within and Unlimited Power

Copyright © 2008 by Steven R. Gundry All rights reserved.
Published in the United States by Harmony Books, an imprint of the Crown Publishing Group, a
division of Random House LLC, a Penguin Random House Company, New York.
www.crownpublishing.com
Harmony Books is a registered trademark, and the Circle colophon is a trademark of Random
House LLC.
Originally published in hardcover in the United States by Crown Publishers, an imprint of the
Crown Publishing Group, a division of Random House, Inc., New York, in 2008, and
subsequently published in paperback by Three Rivers Press, an imprint of the Crown Publishing
Group, a division of Random House LLC, New York, in 2009.
Library of Congress Cataloging-in-Publication Data Gundry, Steven R.
Dr. Gundry’s diet evolution: turn off the genes that are killing you and your waistline / Steven R.
Gundry.—1st ed.
1. Nutrition. 2. Health. 3. Weight loss. 4. Nutrition—Genetic aspects.
I. Title.
RA784.G862008
613.2′5–dc22              2007033201
ISBN 978-0-307-35212-5
eISBN 978-0-30740968-3
v3.0_r2
CONTENTS
Cover
Praise for Dr. Gundry’s Diet Evolution
Title Page
Copyright
Dedication
Disclaimer
Just a Minute…
Introduction
Part One: A NEW WAY TO COMMUNICATE WITH YOUR GENES
CHAPTER 1: Your Genes Are Running the Show
CHAPTER 2: We Are What We Eat
CHAPTER 3: Changing the Message
Part Two: DIET EVOLUTION
CHAPTER 4: The Diet at a Glance
Phase 1: THE TEARDOWN
CHAPTER 5: The First Two Weeks
CHAPTER 6: What’s Off the Menu?
CHAPTER 7: The Teardown Continues
CHAPTER 8: Settling In
Phase 2: THE RESTORATION
CHAPTER 9: Begin the Restoration
CHAPTER 10: Picking Up the Pace
Phase 3: LONGEVITY
CHAPTER 11: Thriving for a Good, Long Time
CHAPTER 12: Tricking Your Genes: Beyond Diet
Part Three: MEAL PLANS AND RECIPES
MEAL PLANS
DIET EVOLUTION RECIPES
BREAKFAST
SNACK
LUNCH
SOUPS
FOOL-DLES
SPA-GHETTI RECIPES
MEATS, POULTRY, AND SEAFOOD
COOKED VEGETABLES
DESSERTS
Notes
Acknowledgments
Recipe Index
One Last Word...
About the Author
To my wife, Penny, my soul mate
and the best person I have ever known.
To my mother, Bev, who taught me
to think and cook, and to my father, Bob,
who taught me to love people. They are
the best parents I have ever met.
DISCLAIMER
The
information presented in this work is in no way intended as medical
advice or as a substitute for medical counseling. The information should
be used in conjunction with the guidance and care of your physician.
Consult your physician before beginning this program as you would any
weight-loss or weight-maintenance program. Your physician should be
aware of all medical conditions that you may have, as well as the
medications and supplements you are taking. As with any weight-loss
plan, the information here should not be used by patients on dialysis or
by pregnant or nursing mothers.
JUST A MINUTE…
Before you begin
Diet Evolution, I’d like you to meet some of the people
who’ve tried the program. Flip to Backmatter: One Last Word to find out
how they’re doing.
Burt Kaplan
At 76, Burt Kaplan was getting old—or so he thought. Despite eating
heart-healthy cereal with a banana and low-fat meals, Burt’s weight had
skyrocketed out of control. He was taking three medications to control
his blood pressure and angina, and until he walked into my office, he
had never been told he was an insulin-resistant Type 2 diabetic…
Judith Rhode
Judith Rhode needed emergency surgery following a heart attack that
left her with a leaky heart valve and a severely weakened heart.
Paradoxically, the heart attack was one of the best things that could
have occurred. Before it happened, she suffered from severe insulin-
dependent diabetes, obesity, high blood pressure, high cholesterol, and
leg and hip pain that often caused her to use a walker. After her
operation, she started Diet Evolution…
Sandra Hall
Sandra Hall is a 30-ish mother who had failed at every diet she had ever
tried. She suffered from high cholesterol, but when her doctor told her
she would have to start taking high blood pressure medicines at her
young age, she’d had enough. When she saw how well a friend was
doing with Diet Evolution, she asked her to make a copy of the small
handout I’d given that friend, which briefly explained the diet. So
without ever meeting or talking to me, Sandra embarked on the
program…