Rebuild: Five Proven Steps to Move from Diagnosis to Recovery and Be Healthier Than Before

by Robert Zembroski, Jeffrey S. Bland (Foreword by)

Overview

A diagnosis should not be your destiny. In Rebuild, specialist in functional medicine and cancer victor, Dr. Robert Zembroski, gives you a blueprint to recover from cancer, heart disease, diabetes, and other chronic health issues, and be fitter, leaner, and healthier than you ever were before.

After conquering a life-threatening disease, Dr. Robert Zembroski—Dr. Z as his patients call him—challenged himself to thrive in the wake of devastating illness. Now in Rebuild he offers a comprehensive plan developed from years of both personal and professional experience. As Dr. Z says, “What I did for myself, and my patients, this book can do for you.”

Rebuild provides simple yet proven guidelines to ensure what you eat, how you exercise and manage other aspects of your lifestyle, contribute to your personal recovery and level of health you want to achieve. Dr. Z’s advice is radically practical: no fads and no extremes, just sound, actionable strategies rooted in real science. Leveraging cutting-edge research in epigenetics and the root causes of chronic illness, Rebuild can help you prevent disease and recover from cancer, heart disease, diabetes, autoimmune disease, or other chronic health issues.

Offering customized, step-by-step guidance that fits your lifestyle, Rebuild is a roadmap to lead you from a diagnosis to optimal health. In this unbiased guide, you will discover:

• How specific nutrients reverse the mechanisms of disease
• Key exercises to speed you through recovery
• How chronic stress impairs your ability to heal
• The right amount of sleep to reverse chronic health issues
• Which toxins in foods are linked to the most serious disease
• A simple yet sustainable plan to get rid of toxic feat and get lean
• Specific medical tests to understand your condition

In Rebuild, Dr. Z gives you a customizable food plan, exercise protocols, sleep optimization techniques, and expert advice that you need to look beyond confusing medical opinions and diagnostic errors, and take full control of your own health. A must-read for anyone looking to restore their body’s wellness after disease, reverse chronic health issues, prevent recurrence, achieve total body transformation, or raise the bar on their health—for good.

Product Details

ISBN-13:	9780062699206
Publisher:	HarperCollins
Publication date:	06/12/2018
Pages:	496
Sales rank:	1,100,789
Product dimensions:	6.10(w) x 9.10(h) x 1.60(d)

About the Author

Dr. Robert Zembroski is a specialist in functional medicine, a clinical nutritionist, and a transformational speaker. Currently, Dr. Zembroski is the director of the Darien Center for Functional Medicine in Darien, Connecticut. He lives in Wilton, Connecticut, with his wife while pursuing his passions of skiing, biking, hiking, and motorcycling.

Dr. Jeffrey S. Bland is known as the "father of functional medicine," and over the past thirty-five years has taught more than 100,000 health-care practitioners around the globe. He has been a university biochemistry professor, a research director at the Linus Pauling Institute of Science and Medicine, the cofounder of the Institute for Functional Medicine in 1991, and the founder/president of the Personalized Lifestyle Medicine Institute. He lives in Seattle, Washington, with his wife, Susan, and near his three sons and their families.

Table of Contents

Foreword Jeffrey Bland ix

Introduction 3

Part I It Can't Happen to Me 15

1 Anatomy of Disease 19

2 Assessing Your Health 77

Part II Time to Re-act 86

3 Re-action #1: Eat For Your Genes 91

4 Re-action #2: Exercise with Periods of Intensity 233

5 Re-action #3: Hit the Brakes on the Stress Response 304

6 Re-action #4: Reboot Your Internal Clock 318

7 Re-action #5: Reduce Contamination 328

8 Testing the Disease Terrain 337

Part III Recipes 355

Breakfast 360

Lunch 370

Dinner 391

Side Dishes 419

Snacks 432

Desserts 440

Resources 445

References 447

Acknowledgments 463

Index 465

Editorial Reviews

In Rebuild, Dr. Rob Zembroski provides a unique motivational and evidence-based guide for a healthy and active life. By drawing on the latest research, as well as his own journey to rebuild himself after cancer, and over twenty years of working with his patients, Dr. Z provides a clear guide on how to design your own diet and exercise program that meets your specific situation and needs. No fads or extremes, just sound advice rooted in solid scientific research and real experience. He makes the research accessible and understandable. He shows you how to apply it with simple do-it-yourself tools. And he shows you how to keep it all in perspective so you can sustain your changes for a lifetime. If you are looking for a breakthrough that can work in the real world—your real world—this is a must-read.” — Miriam E. Nelson, PhD, nutrition scientist and international bestselling author of the StrongWomen book series

“Over 50 percent of those having a heart attack or stroke had normal cholesterol levels, which proves it is essential to go beyond just lowering cholesterol. Adapting your lifestyle to Dr. Z’s program will contribute to an overall healthy heart. The steps provided in Dr. Z’s Rebuild, including high-intensity interval training, along with his expert nutritional advice, can assist in preventing and reducing the buildup of calcification and plaque in your artery walls, which will lessen your overall chances of a cardiac event.” — Marc S. Penn, MD, PhD, FACC, Chief Medical Officer, Cleveland HeartLab, Inc.

“Whether you are recovering from heart disease, cancer, diabetes, or just trying not to become a statistic, Rebuild makes the mechanics of disease recovery both possible and palatable. As upbeat and approachable as the doctor himself, it draws from the author’s own battle with cancer, as well as case studies of success with his patients. Dr. Zembroski offers a truly comprehensive healing plan and a weight-loss plan that is local-farm friendly and carefully supports the reader-from doing the body-composition math, to meal-plan prep and workouts. Bravo!” — Belisa Vranich, PsyD, clinical psychologist and author of Breathe

“The concepts in Rebuild enable patients to realize that the choices they make each day impact the risk of developing heart disease. Dr. Zembroski’s program provides sound guidelines for recovering from heart disease. Furthermore, readers of this book should be able to better partner with their physicians to more effectively evaluate their heart health.” — Jake Orville, President & CEO, Cleveland HeartLab, Inc.

From the Publisher

Whether you are recovering from heart disease, cancer, diabetes, or just trying not to become a statistic, Rebuild makes the mechanics of disease recovery both possible and palatable. As upbeat and approachable as the doctor himself, it draws from the author’s own battle with cancer, as well as case studies of success with his patients. Dr. Zembroski offers a truly comprehensive healing plan and a weight-loss plan that is local-farm friendly and carefully supports the reader-from doing the body-composition math, to meal-plan prep and workouts. Bravo!

Belisa Vranich

In Rebuild, Dr. Rob Zembroski provides a unique motivational and evidence-based guide for a healthy and active life. By drawing on the latest research, as well as his own journey to rebuild himself after cancer, and over twenty years of working with his patients, Dr. Z provides a clear guide on how to design your own diet and exercise program that meets your specific situation and needs. No fads or extremes, just sound advice rooted in solid scientific research and real experience. He makes the research accessible and understandable. He shows you how to apply it with simple do-it-yourself tools. And he shows you how to keep it all in perspective so you can sustain your changes for a lifetime. If you are looking for a breakthrough that can work in the real world—your real world—this is a must-read.

Miriam E. Nelson

The concepts in Rebuild enable patients to realize that the choices they make each day impact the risk of developing heart disease. Dr. Zembroski’s program provides sound guidelines for recovering from heart disease. Furthermore, readers of this book should be able to better partner with their physicians to more effectively evaluate their heart health.

Jake Orville

Over 50 percent of those having a heart attack or stroke had normal cholesterol levels, which proves it is essential to go beyond just lowering cholesterol. Adapting your lifestyle to Dr. Z’s program will contribute to an overall healthy heart. The steps provided in Dr. Z’s Rebuild, including high-intensity interval training, along with his expert nutritional advice, can assist in preventing and reducing the buildup of calcification and plaque in your artery walls, which will lessen your overall chances of a cardiac event.

Marc S. Penn