Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You--And Your Waistline--And Drop the Weight for Good [NOOK Book]



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 explains what your body is “thinking” and tells you why, surprisingly, your genes actually ...
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Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You--And Your Waistline--And Drop the Weight for Good

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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 explains what your body is “thinking” and tells you why, surprisingly, your genes actually “want” you to be fat–even sick. Eating many so-called healthy foods gives your body the wrong messages and may activate what Dr. Gundry calls “killer genes,” whose purpose is to get rid of you. Now, with his revolutionary ideas, which enabled him to easily lose 70 pounds, you can reprogram your body for the health, life, looks, and longevity you desire! And this is a diet that works equally well for women and men, no matter what their age.

Transform yourself with this three-phase plan:

• The Teardown Phase will train your body to stop storing fat and curb your appetite, which enables you to lose weight while turning off “killer genes.”
• The Restoration Phase gives your genes the resources to make you healthy and strong.
• The Longevity Phase will allow you to enjoy your new, slim, vibrant body for a good, long time by making your genes protect you from aging.

This entirely new way of looking at eating, weight loss, and the aging process teaches you how to manipulate your body’s programming, learn to deactivate “killer genes,” and keep disease and aging at bay.

Dr. Gundry’s Diet Evolution 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
• How to choose micronutrient-rich, “calorie scant” foods instead of just “low calorie” foods
• 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 only mask health issues instead of addressing them
• Why thinning hair and skin tags are two signals that your genes are trying to kill you

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:

• If it’s “beige” or “white,” keep it out of sight.
• If you eat dark “green,” you will become lean.
• If you eat fake fats, you’ll get heart attacks.

From the Hardcover edition.
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Editorial Reviews

From Barnes & Noble
Cardiologist Steven R. Gundry has a Yale degree, but the director of the International Heart and Lung Institute didn't need his Ivy League sheepskin to learn the importance of genetics. In Dr. Gundry's Diet Evolution, the founder of the Center for Restorative Medicine preps readers on strategies to turn off the genes that are killing you and your waistline. A sensible plan to drop weight for good.
Publishers Weekly

Thoracic surgeon Gundry has invented many devices now commonly used in heart surgeries. Here, he shows readers how to avoid such surgeries as well as obesity, high cholesterol and blood pressure levels, diabetes and even cancer by outsmarting a genetic code set for survival when food was scarce and physical activity strenuous. Our culture, technology and lifestyles may have changed, Gundry says, but our genes have not. The first part of his three-phase diet aims to break reliance on high-carb, sugar-laden foods. In phases two and three, readers can broaden their eating plans somewhat, but the emphasis is on nutrient-dense, calorie-sparse greens. Some may wince at the "Gundryisms" that pepper the text ("If it's white, keep it out of sight"; "If it's beige, better behave"), but many will find them easy to remember. User-friendly exercise and meal plans, as well as recipes for some unusual foods (among them Chicken Under a Brick; Angelic Jungle Princess with Chicken, a Thai recipe adapted from a dish served at a restaurant on Oahu; and "pasta" dishes made with low-cal, high-fiber shirataki noodles) round out this surprising take on the epidemic of obesity-related diseases. (Mar.)

Copyright 2007 Reed Business Information
Library Journal

Heart surgeon Steven Gundry takes an evolutionary and gene-based approach in this challenging but intriguing diet and nutrition guide, which was initially designed to improve the heart health of his seriously ill patients. With a friendly and enthusiastic tone, Gundry explains his view that eating a healthy diet can "turn off" genes in the human body that lead to weight gain and chronic disease. Gundry's rather complex three-phase diet plan focuses on reducing or eliminating grains and sugar, in favor of lean protein and large amounts of vegetables. The initial phases of Gundry's eating plan bear some similarities to the Paleolithic or caveman diet, as presented in books such as Ray Audette's NeanderThinor Loren Cordain's The Paleo Diet. While the strict requirements of Gundry's plan may be too extreme for some, and Gundry's explanations of his theories are occasionally confusing, this thought-provoking nutrition guide will likely appeal to open-minded dieters facing health problems that require a major lifestyle change. Suitable for larger public libraries.
—Ingrid Levin

From the Publisher
"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

"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 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

From the Hardcover edition.

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Product Details

  • ISBN-13: 9780307409683
  • Publisher: Crown Publishing Group
  • Publication date: 3/11/2008
  • Sold by: Random House
  • Format: eBook
  • Sales rank: 125,423
  • File size: 4 MB

Meet 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.

From the Hardcover edition.
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Read an Excerpt

Chapter 1



If you're anything like me, I know you're champing at the bit to get going on Diet Evolution, but hold your horses. I've found that most of us can stick to a program only if we understand how and why we got to our present state of affairs. The next four chapters will do just that.

You can thank Mom and Dad for your beautiful baby blues, as well as your hair color, height, and build. All these traits were encoded in copies of their genes--half of them her's, the other half his--that now reside in your body. Any children you have will in turn have copies of half of your genes and half of your partner's, and so on through generations to come. Determining our appearance and myriad other characteristics is just one way in which our genes rule our lives. As you'll soon learn, they also play a more clandestine role.

The answer to why almost all attempts to lose weight fail resides in your genes and the lies they've been feeding you. Once you understand how genes behave, and how their behavior controls your behavior, you'll be rewarded with an understanding of how you can lose those extra pounds, regain your health and vitality, and set the stage for a long, vigorous life. I'm sure you have heard that if you feed your genes right, all your health problems will disappear. But here you are stuck in the same old rut. I'm going to prove to you that you're in poor health and overweight because you're feeding your genes exactly what they want. Let me assure you, your genes are using you for their health and longevity, not yours. In fact, your longevity stands in their way. So sit back, open your mind, and be willing to suspend everything you've ever known about yourself. But first let's get down to basics.


I've found that it helps to think of genes as tiny computer programs. On your computer, the letter A, for example, is "coded" as 1000001. Whenever I strike A on the keyboard, this code of 0's and 1's tells my computer to make an A appear on the screen. Think of your body as a computer and your genes as its operating system. Genes are pieces of information composed of hundreds or even thousands of sugars and proteins arranged in sequences that "spell out" the process the gene wants a cell to perform. They contain all the information needed to tell each cell what to do, but in this case, the keys that turn genes on or off are circulating hormones, neurotransmitters, and numerous other information carriers, particularly compounds in food. To continue the computer metaphor, these codes work much as typing an Internet address into your Web browser "tells" it what information you want.

Your genes are totally dependent on your body to protect them and house them until a new computer, in the form of your offspring, can take on these tasks. We need our genes as much as they need us: your body only works when its operating system--your genes--tells it what to do. Over millions of years, the communication between our genes and the human body has undergone continuous improvements and upgrades, all to ensure perpetuation of the genes. Despite myriad improvements--much like Vista replacing Windows, or Panther replacing Tiger--the basic operating system of your genetic program remains the same.

Okay, you head-shakers, if all this just seems too fantastic to believe, let me ask you why you have no trouble accepting the fact that you can watch Oprah on your cellphone, thanks to invisible electrical impulses from outer space that communicate with cell towers to activate tiny computer programs in your handheld appliance. An invisible but equally powerful, comparable process also happens in our bodies. Why do you think that after two months female dorm mates find their menstrual periods have synchronized? Their hormones sent messages through thin air--rather like text messaging--for them to ovulate at the same time. Hormones or plant chemicals stimulate genes to either switch on or off, determining what's going to happen in each cell, each part of the body, and each person.


Indeed, whether you realize it or not, your fate is being controlled by a hidden system that runs most of your cellular, hormonal, nervous system, and aging processes without your conscious input. It does this, so that the "thinking you" doesn't screw up the process of moving genetic material forward in time. If you've seen Stanley Kubrick's classic 2001: A Space Odyssey, in which intergalactic astronauts travel in a spaceship autopiloted by a computer they nickname "Hal," you can envision what's going on in your body. Hal takes care of running all the spacecraft's functions with minimal human input, but when the astronauts try to take over the vehicle, they realize that Hal is in total control and they're just along for the ride. When they attempt to thwart Hal, he tries to destroy them! Your autopilot is usually invisible, but I'm convinced that we constantly receive warning messages from it when processes head in the wrong direction.

For example, right now you're breathing without thinking about it, but the moment you do, you become conscious of your inhalations and exhalations. Now, let's do a quick test. Stop reading and time yourself as you hold your breath as long as you can. Were you able to go for two minutes? Up to three minutes? Or were you gasping for air at thirty seconds? You mean you were forced to take a breath? How can that be? Aren't you in charge of your body? I ask you to perform a simple task such as holding your breath, and now you're telling me that it was not under your control. Congratulations, you've just met your autopilot, your second self. This mechanism is there for a very important reason: to keep your genetic code from being wasted, in case you get the crazy notion to stop breathing when you're asleep or unconscious, among other things. That's just one of many examples of how Hal's mission is more important than yours!

We now realize that this operational program is far more than a second nervous system over which we have little or no control. Rather, it's a highly sophisticated system of specialized cells and the genes within them, including those that produce and sense hormones, govern your immune system, line your gut--all in constant communication with each other without your conscious input. If you're still having trouble with this concept, consider the autopilot program on an airplane. Once the human pilot inputs data about the destination into a computer, the autopilot controls direction, speed, thrust, flaps, pitch, and yaw. The autopilot doesn't "see" where the plane is going, doesn't "feel" how fast it is flying, but based on information sent from sensors in the plane or bouncing off satellites, it pretty much "knows" where it is in space and time, allowing it to "fly" the plane and land safely. But input the wrong information and the autopilot will dutifully fly you directly into a mountain, because that's where you told it to go. You'll understand more what I mean by this in the next chapter, when I'll explain how your current way of eating is giving your autopilot the wrong information, programming you for disaster.


At the most basic level, our genes program us to do three things, all with the same purpose: to reproduce. That's right, your genetic code wants nothing more than to keep living. Notice that I didn't say it wants to keep you alive. Your genes are only using you as a host. When they're done with you, they throw the switch, activating the self-destruct "killer genes," and your days are numbered. Bummer! Now let's look at the three directives for which we are genetically hardwired.

Find and Conserve Energy This one sounds like a no-brainer, but for almost all animals (and plants, too), obtaining adequate nutrition has traditionally been an iffy proposition. Starvation not only kills directly, but also weakens an animal, leaving it more vulnerable to a predator. If you're dead, you can't pass on your genes to the next generation. So obtaining adequate calories with the least expenditure of effort is a primary driving force for all living things. If an animal is consistently in overdrive, burning up mucho calories in pursuit of food, its genes get the message that this combination of genetic material isn't a very good design and therefore should be weeded out. What this means for you is that your genes are programmed to send messages to your body to keep your metabolism low and to eat high-calorie foods.

Our genes are not only willing participants in this almost irresistible force to eat high-calorie foods, they also drive you to this behavior. Just as you can't suppress the eventual need to take a breath, the drive to conserve energy and obtain the most energy in the form of calories for the least effort is overpowering. Just think about that next time you get in the drive-through line at a fast-food joint. Then consider this: studies of overweight people show that if hunger strikes when there is no food in the house, they often won't make the effort to go out and get it.

Your computer program also initiates a self-destruct process when it senses that you're overconsuming fuel that will be needed by the next generation to continue the genetic mission. Remember, in any ecosystem, there is only so much food; if you appear to be taking more than your fair share, you're weeded out as a threat!

Avoid Injury and Pain With the possible exception of teenagers wanting to get their bodies pierced in places you didn't know could be pierced, animals have an innate desire to avoid pain; that's because in most circumstances, pain equates with the potential for injury. If an animal is wounded, it becomes predator bait and its genes die with it. Our hard-wired impulse to avoid pain helps protect us from injury, without the conscious brain having to waste valuable split seconds "thinking" about a response. So associated is pain with injury, and so severe the consequences of injury on the chances of survival, that we avoid pain at almost all costs.

Find Pleasure All animals are programmed to seek out pleasurable experiences, but copulation itself is not the only source of pleasure. The entire mating ritual stimulates feel-good receptors in the brain, which give rise to feelings of pleasure. Nor is it a coincidence that these receptors live right next door to those for sex hormones. Behaviors or compounds that stimulate these pleasure centers always override the other directives. Stimulate an electrode placed in any animal's brain pleasure center and it won't eat, sleep, or even avoid pain. Remarkably, the animal will even continue to press a button for this stimulus, avoiding food or water, until it blissfully starves to death. Likewise, given a choice between a pellet of food and a pellet of cocaine, a rat opts for cocaine until it dies. Now that's hardwiring!

Another more commonly used--and abused--pleasure-stimulating plant compound is found in fruit: sugar. It's in the plant's survival interest to have animals eat its fruit, including the seeds. But how does a plant make an animal eat the fruit instead of its leaves? Easy; just stimulate the animal's pleasure center. Rats don't overeat rat chow, yet give them sugar or milk chocolate and wham, they can't stop gobbling. Most of us are no different: we keep eating sugar-laden food until we're dead. And here's the worst part--sugar is exactly what your genes want you to eat.

And here's why. You have a certain type of shoulder joint, shared only with great apes, that enables apes to hang from and move under branches, including the flimsy ends of branches where most fruit hangs out of reach to other primates. Every study comparing apes to other primates confirms that we are designed to fatten up on fruit others can't reach--on a seasonal basis. This genetic and anatomic design foreshadows everything that has recently gone wrong with our current lifestyle, so stay with me to learn about its import in the coming chapters.


As you're coming to understand, like it or not, your genes have constructed you to achieve three main goals:

1. Deliver genes into the future by reproducing.

2. Ensure the survival of your genetic copies or other similar copies.

3. After accomplishing #1 and #2, get out of the way so you don't compete for limited resources with your offspring.

Now here is the clincher. The faster you accomplish these goals, the better things are from your genes' point of view.

To accomplish #1 and #2, you're programmed to find the most food using the least expenditure of energy by seeking out three pleasurable tastes: sugar, fat, and salt. From your genes' viewpoint, if food is nutritious (by this I mean high-calorie, not necessarily good for you) and enjoyable, you'll eat more of it, enhancing their chances for survival. As an example of how intricate this energy-conserving design is, as you get older, your adrenal glands produce progressively less and less DHEA, a hormone responsible for stimulating muscle-mass production. Under orders from your genes, your DHEA level drops as you age, causing you to lose about one-third of your muscle mass between the ages of 30 and 60. While distressing to us, the result is that you don't have to eat as much--muscles require calories--and violate rule #3: Don't compete for resources with your offspring.


Whenever conditions are unfavorable for the survival of offspring, a form of genetic override kicks in. During periods of food scarcity, pregnant women miscarry male fetuses in much higher numbers than female ones. This occurs in part because you need only one man to fertilize lots of females' eggs, but many females to populate the society. Also, because men generally are bigger and eat more, smaller, less muscular females put less strain on the food supply in difficult times. Scary to imagine that your genetic computer knows the sex of your unborn child and can instruct your body to jettison your precious cargo if it doesn't fit "the plan."

Not convinced yet? Women who don't have enough fat stores to successfully carry a pregnancy to term without eating don't ovulate. Why waste an egg if those genes won't be delivered into the future? That's why very thin female athletes and many anorexic women can't get pregnant. What happens when a mother is undernourished during her pregnancy? Her infant will have hunger genes that are permanently upregulated, meaning they are turned on. And here's the amazing thing: the hunger genes of those children's children and grandchildren are similarly activated for life. Often called "thrifty genes," these genes anticipate another period of scarcity and want to ensure that when it comes, the hungriest offspring with the largest fat stores will survive.

From the Hardcover edition.

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Table of Contents

Introduction     1
A New Way to Communicate with Your Genes     7
Your Genes Are Running the Show     9
We Are What We Eat     23
Changing the Message     43
Diet Evolution     51
The Diet at a Glance     53
The Teardown     71
The First Two Weeks     71
What's Off the Menu?     83
The Teardown Continues     97
Settling In     113
The Restoration     127
Begin the Restoration     127
Picking Up the Pace     141
Longevity     149
Thriving for a Good, Long Time     149
Tricking Your Genes: Beyond Diet     161
Meal Plans and Recipes     171
Notes     267
Acknowledgments     278
Recipe Index     280
One Last Word...     283
Index     285
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Customer Reviews

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Sort by: Showing 1 – 19 of 15 Customer Reviews
  • Posted May 16, 2009

    Not a diet, just a great way to eat , lose weight and be healthy

    It was my own family physician that recommended this book to me. He said that he has had patients that read the book, followed the diet and no longer have to take any medication for their diabetes. Given that I have been diabetic for eight years, this was music to my ears. I have beenting "dieting" all of my life and this is truly the first time that a change in what I am eating has proven to be effective.

    Dr. Gundry has a wonderful way of communicating so that the technical aspects behind the diet become quite simple to understand. This truly is not a diet, because it's a wonderfully easy lifestyle change, while at the same time becoming a paradigm shift. It is not a short term solution because I am no longer hungry all of the time, I have no more cravings for sugar and sweets, my blood sugar has dropped to normal levels, and have lost more weight in the easiest fashion that I have ever experienced.

    While I prefer less personification of the science behind the diet, such as genes appearing to make their own decisions, this personification does make sense from a particular point of view that what we eat affects our bodies and our long term health. As an allegory genes can be related to a being a computer and the food that we eat a computer program. If this were the case then certain foods might be able to dictate which genes will be activated and those that will be dormant. After all it is our genetics, along with our environment that determine our ultimate health.

    I have been dieting all of my life, and the roller coaster cycle appears to be finally over. Dr. Gundry illustrates, with individual case studies, how patients health have improved to such a degree that one might think that some of these improvements might be deemed miraculous. There are illustration where patients have been cured of diseases such as fibromyalgia, severe arterial blockages disappear entirely and incredibly lowered blood sugar levels such as myself and the list goes on.

    The diet is simple, efficient and easy to follow. I highly recommend this book and more so, highly recommend this lifestyle.

    4 out of 4 people found this review helpful.

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  • Posted July 7, 2011

    The best program to teach us how to eat and to get healthy for life.

    My primary doctor recommended this book and so far I have lost 70 pounds and I am not to far from my goal. My health has improved and I have learned a new way of eating the correct foods. It is an easy program to follow, and it teaches us how to make this a life time change. My coworkers and family are also on the program and it works. Thanks to Dr. Gundry and my primary doctor, I am on my way to a new me and a healthy life style that I will follow for the rest of my life. Plus my family and children have learned what to eat and they have improved their over all health.

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted September 8, 2011

    Highly Recommended

    Gundry's diet evolution is easy and really works!

    0 out of 1 people found this review helpful.

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