Repair Your Metabolism For a Better Life.
Featured appearances

Dr. Cate Shanahan is a board certified Family Physician. After getting her BS in biology from Rutgers University, she trained in biochemistry and genetics at Cornell University’s graduate school before attending Robert Wood Johnson Medical School. She practiced in Hawaii for ten years where she studied ethnobotany and her healthiest patient’s culinary habits. She applied her learning and experiences in all these scientific fields to write Deep Nutrition: Why Your Genes Need Traditional Food. She consults for the LA Lakers. And in March 2017 will be relocating to Newtown CT to open a new office.

Dr Cate is the only member of the Lakers' training staff in Northern California

The Lakers are continuing the PRO Nutrition Program based on Deep Nutrition Principles. Go Lakers!


“…[W]e trust Dr. Cate implicitly. I’ve seen great results from it from when I started doing it last year.” 

          – Kobe Bryant, LA Lakers? (1)

” Everything they’re telling us, one, it makes sense, and two, [Shanahan] has science to back it up….I used to have stiffness in my knees, but not anymore. I’m sticking with it. I’ve noticed a change.” 

          – Steve Blake, LA Lakers (2,3)

“I like [PRO Nutrition] I think it’s good for everybody…because it prolongs our lives, and generations after us will be healthier because we eat healthy. It really helped me with endurance [and] I started to feel better as a player. I was able to run more, I was able to be more active because of my diet change, and I just decided to keep going with it to this day. I can tell once I’ve [cheated], my body feels different.” 

           – Dwight Howard, Houston Rockets (4,5)

“I’ve definitely noticed my joints aren’t as sore, aren’t as stiff when I wake up.” 

           – Chris Kaman (6)

“Working with Dr. Shanahan, I’ve radically changed my diet. I can’t tell you how much better I feel: tons more energy and a minor stomach pot is disappearing fast. I’m calmer and getting restful sleep, which I’d about resigned myself to doing without for the rest of my life. Incidentally, my high blood pressure is decent for a change and those annoying, stubborn skin rashes are next in line for full attention. Knee and neck pain from long ago injuries are gone; my joints are looser and more flexible. I’m happy as a clam. Health and longevity are vital interests of mine. “I’ve got to live a long time so I can write my books,” is what I say. Plus I’m addicted to feeling good, my blessedly lucky state for most of my life.”

           – JoAnne Lordahl, Kaui resident and Author Princess Ruth

WE CANNOT BELIEVE THE CHANGES! My parents call us to talk about buying grass-fed liver and to brag about their awesome food and lifestyle upgrades. I am SO HAPPY that you were able to help them transition. We got such a kick out of the phone calls) – “Did you know that sugar feeds cancer?” I am more than impressed by the depth and bredth of Dr. Shanahan’sknoweldge. More importantly, as the daughter of one of her patients – I am amazed by her effectiveness.  Dr. Shanahan listens carefully to my mother’s concerns and clearly shares and explains health-saving information. In a few short weeks, my mother transformed from a life-long junk food eater to a nutritional maven. She is losing excess weight, showing large improvements in her blood work and – most critically – strengthening the systems of her body to help her as she undergoes chemotherapy and surgery in her ongoing fight against cancer. As a family, we are fortunate beyond measure to have Dr. Cate in our corner!

           – Lizzie Harris McCormick, PhD. Long Island City, NY

I have suffered from plantar fasciitis, Achilles tendonitis and a myriad of other sports injuries off and on for 30 years. I always attributed it to running too much, being active, getting older etc. etc. Not only did Dr Cate heal my ailing joint and tendons but my skin looks amazing! That coupled with the anti- inflammatory diet has cleared up my adult cystic acne as well and we are well into the dog days of summer in Atlanta. Usually by this time of year my skin is a mess as and I am happy to say it looks and feels great. My body feels happy!

           – Pattie Blohm, Milton, GA

In a matter of six weeks I lost six pounds, my blood sugars are in much better control, my blood pressure dropped from the 140/80 range to 112/72, I feel much less hungry and have a lot more energy. I’m not really eating a lot less, but rather a lot different.

           – M Davis, Manchester, NH

Articles about Dr. Cate and her professional athletes:
Dwight Howard:

Here’s part 2, about Paleo/Primal:


“Nearly every disease I see is the inevitable product of a deranged metabolism. When metabolism is imbalanced it allows accumulating life stress (emotional, toxic, infectious) to divert your health down a wrong turn. Our first order of business working together is to get your metabolism turned around and back onto the safe road.

“While technologic interventions and pharmaceuticals work well as a last resort of after injuries and accidents, rehabilitation of a distressed metabolism requires a holistic, natural approach using a host of natural modalities. I’m excited to join forces with Primal Blueprint because I believe Mark Sisson and his team present the most sensible and effective strategies to enjoy real-world success with eating strategy, exercise success, stress management, and overall optimal gene expression.”

– Dr. Cate Shanahan


Mark Sisson interviews Dr Cate at his home in Malibu

Mark Sisson interviews Dr Cate at his home in Malibu

Dr. Cate writes about the experiences that lead her to write Deep Nutrition and Food Rules:

In high school I competed in cross country and track at an international level and earned myself a four-year college athletic scholarship and an invitation to the Olympic trials for the 1500m race. But in college, my once-indestructible body started falling apart.

Sports Injuries I Suffered From

  • Shin splints
  • Achilles tendonitis
  • Illeotibial band syndrome
  • Patello-femoral pain
  • Ankle impingement syndrome
  • Pulled muscles

I was almost as intrigued with trying to solve the mystery of why I was the team member who kept getting sidelined by shin splints, tendonitis, and other sports injuries as I was frustrated by the fact of being injured. To learn more, after graduating I enrolled in Cornell University’s Molecular Biology program in hopes of somehow getting to the root of recurring sports injuries and being able to help competitive athletes like myself.

That was in the 1980s, when biotechnology was in its adolescence. I soon learned that genes are every bit as dynamic and alive as you and I, responding on a minute to minute basis to the world around them, and it was obvious to me that technology would never evolve to the point where it could keep up with the complexity of our inner biology. So I left graduate school to attend medical school in hopes of getting to the root of illness from the clinical angle.

Medical School Does Not Get to the Root of Illness

I started med school knowing that malnutrition could change human DNA, but by the time I left I’d learned so little about nutrition that I pretty much forgot about my goal of getting to the root of illness. I did learn that the problems I had could all be attributed to weak collagen in my joints and muscles, but had no idea why this problem affected me and not any of my parents or grandparents.

Only when I relocated to Hawaii, the state with the longest lifespan in the US, did I realize that I was immersed in a culture of healthy people who could teach me the secrets of what I’ve come to call “genetic wealth.”

Common External Signs of Genetic Wealth (Men and Women)

  • Strong joints
  • Fertility
  • No grey hair by age 50
  • Strong nails
  • Limbs proportioned according to the Golden Ratio
  • Long nose, high cheekbones, full lips, and strong jaw

Many of my patients were employed at the Hawaiian resorts. These women, in their 50s and 60s, worked all day long lifting, scrubbing, bending, reaching, and then when they got home they kept on going, making dinner for their husbands or chasing after the grandchildren they cared for. These women typically had beautiful skin, supple joints, and few if any grey hairs. Every last one had grown up in a rural area where they were raised as their parents and grandparents had been on home-grown fresh foods prepared according to simple traditional culinary techniques.

Traditional food is not what we think it is.

Everything I learned about diet in medical journals was turned on its head by my experience in Hawaii. Animals are actually easier to raise than vegetables, requiring only pastureland and water, and so many of my patients also raised their own goats, pigs, and chickens, and caught fish. I realized I was seeing firsthand the kinds of practical food-gathering, storing, and cooking solutions that our ancestors used throughout history; I was learning the foods that made us human.

Over the years I spent in Hawaii, I studied culinary traditions practiced by my patients, and found a world of delicious food and incredible sources of nutrients that is hidden from most Americans. I wrote Deep Nutrition to begin to draw the connections I’d discovered between food and beauty and genes and health.

Ironically, some of the poorest people in the world eat the best foods. We call them subsistence farmers and uneducated, but they are masters of self sufficiency and posses skills that few of of us educated in America can even understand.

Today, I work with Western Connecticut Health Network, where I have the privilege of being able to bring the old-fashioned country doctor ideals from rural Kauai to a modern medical practice an hour from Manhattan. I enjoy teaching people to shop, cook, and eat according to the traditional principles our bodies have evolved to depend on. Every day after work I watch Luke cook up a delicious meal, and sometimes I wash the dishes.

Frequently Asked Questions:

What ages do you treat? I see children and adults of all ages.

What are your office hours? 8:30-5 Monday through Friday. On Wednesday, the office is open but I do not schedule appointments.

Will I see patients in the hospital? I work hard to keep you out of the hospital, but if you need to be admitted you will be well taken care of by Queen of the Valley’s excellent hospitalists. I often visit my patients during their hospital stays to provide additional continuity of care.

What happens after hours? If you have an emergency, please call 911. If you have an urgent medical question, the answering service will put you through to the physician on call. If you need medication refills, please wait until the next business day.



  • Dr Cate,

    I couldn’t find a good way to get in contact with you but you’re active here so I’ll give it a shot.

    I would be very interested in interviewing you on the bFitandLive podcast which is currently in the New and Noteworthy in iTunes. I see you’ve recently given a talk on supplements and how people are tricked into buying them. I really like your approach and philosophies on health/wellness and would be honored to have you on as a featured guest on our podcast located here:

    You can reach me at phi at bFitandLive dot com

    • Hi Phil

      I’ll reply via email but in case anyone has a similar contact question here’s the answer: Please call my office (anytime) with your message at 707 251 3690. During office hours my receptionist will answer or after hours the answering service will, either way someone will pass your name and contact information on to me!


    Hi Dr. Cate. First let me say I was blown away by Deep Nutrition and can’t say enough about how it just makes sense. In a world full of people telling you what to do and what to eat, it was a LIFE CHANGER….

    ….I’m a 32 year old woman in excellent shape but who hasn’t ovulated in about 8 years…all the while being told there’s nothing wrong with me by my doctors (blood work was ok in their minds etc). I was on the pill for 10 years until about age 24 when I went off to start thinking about having a family…and then for the past 8 years (as the daughter of a pediatric heart surgeon) have avoided most fats (besides olive oil), all butter and most animal products and loaded up on fruit (five pieces a day!) whole grain carbs and vegetables, and exercised a lot. (I KNOW.) Needless to say the family hasn’t happened.

    The good news is, I am feeling a million times better since changing my way of eating and thinking (under the guidance of a great DC for the past 6 weeks). I am wondering given the longevity of my deprivation of deep nutritional needs, any thoughts on how long it will take my body to bounce back?

    • That’s a complex question that depends on so many factors but I can tell you that most people say they really notice changes to how they feel and look after 6 months.

  • Dr. Cate,

    I have read your books and i really love them. I am a huge Laker fan and i was made aware that the team was following your diet one day when i read an article about it. I started about two months ago and i will go for my annual physical soon. i was on a low dose of lipitor for the last 6 years but my HDL count was always high. my doctor put me on it because he said my LDL count was higher than what he wanted to see. prior to reading your books i had all but eliminated my red meat intake, ate litlle to no butter and never drank anything but nonfat milk. i ate only nonfat yogurts and most were filled with sugar. i have always had a healthy diet consisting of fatty fish. i eat salmon 2-4 times a week. now i am eating a good source of grass fed dairy (milk, yogurt and butter) and am slowly mixing in 2-4 pasture raised eggs a week. i had not had a yolk in over 7 years!!! i was so happy to see that you recommended the opposite. anyways, my question to you is should i eliminate taking a fish oil supplement and eat less fish in light of that recent study that said fish oils were likely to lead to aggressive forms of prostate cancer in men?

    • At this point, I feel that most likely the finding is due to selection bias and there is no causative relationship.

      Early stage cancers are typically found after PSA testing. There’s really no other way to detect them… So those people who are into screening blood tests are also into supplements. Therefore, men taking omega-3 supplements are more likely to be diagnosed with early stage cancers.

      It could also be related to the fact that the supplement industry is entirely unregulated and their supplements contain contaminants and were actually causing the problem.

  • Pingback: A Kooky Method to Combat Cellulite… | The Queen of Lean()

  • Ron

    Dr. Cate & Luke;
    I have just finished reading your books and I am sending them to my daughters/all married.
    I am a 58 year old grandfather – in good health – but what is the best way to get away from sugar and sugar cravings throughout the day?

  • Cate! What an amazing book (deep nutrition I love it. And a great presentation for the Real Food Summit. Where is the best place to follow you? and do you (or will you) be offering a Nutritional course?
    Again, Fantastic Book Cate.

  • Maureen

    Hi again Dr. Cate: This is a follow up to my email yesterday. In addition to Wahl’s MS Diet, I have seen Kim’s MS Diet for Women (apologies for not knowing her whole name, Kim). I am uncertain about whether to, for instance (there’s differences) – eat meat at all, eat chicken, eat grains like basmati rice and millet and quinoa….There are indeed some diffences, and are perhaps related to Dr. Roy Swank who decades ago designed a diet for MS after doing longitudinal studies.
    Thanks again, very much.

  • Maureen

    Hello Dr. Cate,
    I am planning to adopt Dr. Terry Wahl’s diet for MS patients, and would love to hear your opinion of that philosophy of nutrition.

    Thanks so much

    • I have met Dr Wahls and believe she used some of the principles of Deep Nutriton to help her own recovery, and everything she said during her presentation, which I attended, at the Ancestral Health Foundation made good sense to me.

  • Yes it very well could be your liver.

  • steven vurture

    Hi Dr. Cate,

    Unfortunately, I missed you in NH. I am 52 and have been quite sick for many years. Finally found paleo diet and have improved dramatically. Do you know of any other doctors in the New England area, Dr Sayess has also left. I still have a very difficult time with dairy, is there any method that will help get some dairy back in my diet? Like you, my inflammation sport injuries over the years have been absolutely ridiculous. One moment 100% the next moment totally incapacitated with joint pain, especially feet and knees. Over the last several years I have had pain in the solar plexus to the point where it feels like someone has gently been poking me in the solar plexus with a walking stick, over and over again. I have found no explanation for this yet, I was wondering if it was an inflamed liver?

  • Evelyn

    Hi Dr. Shanahan,

    I’m currently reading through Deep Nutrition and am really enjoying the book. It has confirmed many things for me, as well as the fact that I need to transition more into eating the things you advocate (meat on the bone and raw milk, to name a few). I already eat unprocessed foods and minimal sugars.

    I’m on chapter 8 where you introduce Ancel Keys. Just curious, is there any reason he chose butter and animal fats as a culprit of heart disease. Is it simply because they were an easy target?

    • It was probably because people had so little understanding of the food they were eating he could say one thing and mean another and never, technically, tell a lie. He hid behind the term “saturated fat” and used margarine in his lab, not butter.

      • Evelyn

        Thanks! One follow up re: the same chapter. On page 170, you wrote, “In 1900 heart disease was rare. By 1950, heart problems were killing more men than any other disease.”

        However, just a few pages earlier (p.167), you introduced Ancel Keys as coming into play in 1958. Am I missing something here. I thought chronologically the shift would have come after Ancel Keyes misled the population. Can you please clarify?

        • Good question. Here’s the issue: The food chain deterioration that began in earnest with the industrial era did not have a prominent, media-savvy scientist selling it to them as healthy until Keys came along. He did not create the bad food, just helped to sell it.

  • Hannah

    Hi Dr. Shanahan,
    I have read through both of your books and I have really enjoyed them. You have confirmed for me that I am on the right path with fermenting, grass fed meats, sprouting grains, etc. I have been using butter and animal fats at home in my cooking for years, and there is not a bottle of bad oil to be found in my house. There is one source, though, that snuck in the back door.
    I had been buying Organic tortilla chips from Costco, the only “snack” food I buy, but immediately stopped buying them when I read about danger of bad oils. We eat tortilla chips regularly since I make a great fermented green and red salsas. My question is this:
    I found a brand “Food Should Taste Good” that carries GMO free tortilla chips that are fried in
    High Oleic safflower oil. Is “High Oleic” oil ok? Have you studied about it? I read about it and it seems to be more stable when cooking, equal to that of olive oil, but you never know.


    • Canola tries to sell itself based on “high oleic” acid as well, but there is a great deal more PUFA than olive oil so I avoid it. I have seen olive oil and avocado oil used in chips. How about using corn tortillas that are made of corn masa and (usually) no fat added, melting cheese over them and topping with your salsa to eat with a fork and knife? That’s how we enjoy Luke’s delicious salsa.

      • Hannah

        Thanks so much! Sounds like a great idea, I’ll try it.

  • Maria

    Dr. Cate,

    I’ve read both of your books and love them… my husband was raised in a small town in Europe and followed all the dietary principles outlined in your book. His father is 85 years old is on no meds and has more energy that people 1/2 his age. My husband is 50 and has never had antibiotics in his life and has no cavities… I used to think it was just good genes, your book helped me understand why.

    My daughter has unfortunately inherited my genetic heritage which is quite different.
    She has allergies to eggs, dairy and gluten. I can’t get her to eat any organ meats or fermented foods… so I’m concerned about her getting enough nutrients. I recently started her on a Lecithin supplement Now I realized this supplement is made from soy. I’ve also been told that there is a Lecithin supplement made from sunflower… would love your suggestion on how to get this important supplement into her diet in a healthy way.

  • Susie

    Hi Dr. Cate! I am currently a college student in New York studying Nutrition. I have read your books and have been following your principles, but some of them go against what I learn in school. For example, my professors encourage choosing skim milk over whole, and cooking with canola oil (because it is a monounsaturated fat). I do not agree with this as well as with various other things I learn in my study- do you have any suggestions on how I can steer away from mainstream nutrition studies and steer more toward a field that practices the ideas in Deep Nutrition?

  • I am a best-selling author of a series of health books that center around vitamin D. Would you care to have me on your show? In one of my books I conducted an experiment on myself, ingesting mass doses of vitamin D. Lots of good things happened that added to my theory about the miraculous effects of the vitamin. Here are some of my links:

  • Marc Breithaupt

    I simply have to comment here. My wife is a patient of yours as we live in Napa. She started this way of eating about four to five months ago and we were already eating unprocessed foods for the most part as she cooks a fresh meal from scratch every night. We have a nice small organic garden that seasonally we pull food from. We shop primarily at Whole Foods for fresh produce. I started eating this way with her as I am her “sous chef, prep cook” and eat what is put in front of me. Neither one of us was overweight by more than 10-20 pounds but could be more comfortable with less weight. So, long story short we did not think we were eating that much out of line. One of the things that always bugged me was that I have always had cholesterol levels that have been totally out of whack, even the very first times they were ever measured. I am 57 years old and a doctor previous to the one I work with now prescribed statins for my cholesterol and high blood pressure meds just kind of a catch-all. I really didn’t like them as I was dizzy and my muscles and joints ached. The doctor said it was temporary or in my imagination and to just live with it. I changed doctors. The doctor I am working with presently said “why don’t we get off of the meds just to see where you are and step back a little before you get on the med train. Once you are on, it is tough to get off. I got off the statins about a year ago and had blood work done six months ago to get a base line for how my cholesterol was and to see what we could do to improve them. I just had my blood work redone last week to see if any exercise or anything had changed the numbers. Unbeknownst to the doctor, I had also started eating as noted by Dr. Kate – meat on the bone (had always been boneless, skinless chicken breasts before, for example), fermented foods, fresh veges (which we had been doing), and raw milk. We are working on the organ meat. I changed nothing else and the doctor says that it is hereditary and probably nothing can be done to change the numbers. So, I went to the doctor to see results that I expected to be the same as they have for the last 20 years. Oh, I also travel for my job 2-3 weeks a month from like a Tuesday-Thursday so I wasn’t able to always eat this way but did my best. My blood work in February of this year was total cholesterol – 326, Triglycerides – 574 (yes, 574), HDL – 42 for a ratio of 7.8. Just last week: Total cholesterol – 282, Triglycerides – 243 (they have never been that low in 25 years, HDL – 50, for a ratio of 5.6. No lowfat, no non-fat, but very, very mimimal carbs, very little sugar (some from red wine – that hasn’t changed. I do live in Napa and I think it is a law here that you have to drink wine. Yes, that is a joke). I know I have work to do but am absolutely blown away. I am not tired in the afternoons after eating anymore. Sandwiches with bread would just make me go out 20 minutes after eating. No rice, no pasta, no potatoes. Now I simply look at food as fuel and it needs to make me feel energized not fatigued. Oh, and without even trying, I have lost 10 pounds. I am having more fun eating some outrageous foods like ox-tail stew that are incredibly satiating and satisfying. In the back of my mind for the last 5 months while eating this way, part of me that has grown up with the fat-free mentality of everything advertised was thinking that my cholesterol was going to be really crazy in a bad way and that my arteries were probably becoming solid tubes of gunk. After getting this blood work back, I will never go back to eating the way I did before. This has been an absolute life changer and I have never been more satisfied eating this way. I am also starting a list of restaurants I find through my travels that cook with the right oils, etc. I am finding that places are pretty accommodating to my requests to eat this way while on the road. For all of you doubters out there, trust your gut literally, not your advertising saturated, fat-free saturated brains. Try it and see how you feel. Thank you Dr. Kate. We are really enjoying this way of eating and living.

  • Steve Henke

    The book CARBS Carbohydrate Addiction Recovery Battalion System is now available on The book provide the AA blueprint to start a support group for people with diabetes, obesity, etc. to abstain from eating carbohydrate rich foods.

  • Lorenzo B.

    Dear Dr. Cate,

    I’ve been reading Deep Nutrition and was wondering what you think about all this new (for me at least) theory that actually milk draws calcium from our bones because of its acidic nature that our body tries to compensate to maintain a neutral PH.

    By coincidence I’m also drinking (because my doc prescribed it) a natural mineral water available where I live and rich in magnesium plus drink water with lemon juice at least once a day that, besides supplying with Vitamin C, once metabolized transforms the citric acid in an alkaline substance.

    Could you please confirm or deny these claims?

    Many thanks

  • Pingback: Five Questions to Test Your Foods Quality « Fuel Your Feat()

  • Hawa Robin Cahn

    Hi Dr. Cate,
    I am reading Deep Nutrition and you write about research of the effects of mom’s smoking down the generational line. Do you have any comments or results from research about how father’s smoking affects genes and the generational line?

  • Maureen

    Hi Dr. Cate,
    I’ve been primal for a little over three years and pretty healthy (knock on wood!) I’d love to put my health care in line with the rest of my beliefs and I’m looking for a paleo/primal/functional medicine physician in the Manchester, NH area. Now that you’re gone, can you recommend anyone in the area? I haven’t had much luck with Jimmy Moore’s low carb doctor list, or Robb Wolf’s for that matter…

    • I highly recommend Dr Polina Sayess at Family Physicians of Manchester, 57 Webster street.

      • Maureen

        Thanks Doc, I’ll check it out!

  • Hope Shaw

    Soy lecithin is found in many products including Dagoba chocolate. Is this a product that should be avoided? If I am avoiding soybean products, will the amount in the chocolate be detrimental? I would like to know more about soy lecithin. Thank you for writing the two books. I have had to buy several copies of each because I have to share them with anyone who wants to know more!

  • lisa k.

    dr. cate,

    i got your name from jimmy moore’s website where he lists you as an “atkins friendly” physician. i would really like to be able to contact you about some of the struggles i’m having. i’m sticking to atkins to the letter and not losing weight. i’m really frustrated and don’t know where to turn, and would be most grateful for your help. is there any way you can email me or let me know where i can contact you? i live in oakland, i can come for an appointment if necessary.

    • Outside the Queen of the Valley’s service area please schedule an online appointment.

  • Catherine

    As I am the opposite of my boys – overweight how can I find resources to teach me to carb count when whole foods don’t have nutrition labels? What are foods that kids will like for holidays and birthdays and still stick with the diet?

    • Catherine
      Our next book is a cookbook/programatic guide that will help with these kinds of questions. Until then you can always keep reading on line or schedule a consultation with me. May is booked but we’ll have more availability in June.

  • Catherine

    I am not sure where to post my questions , so I will try them here.
    I have children with food allergies – 20 or more each, so I know they have inflammation. The problem is that they look emancipated, the weight is fine on the charts but with their shirts off they look like they have been in a famine. How do I do deep nutrition but also help them to gain weight healthily? My hubbie wants my boys to carb load for games how do I help young bodies prepare for athletic events?

  • matthew

    Dr Cate I just finished Deep Nutrition and found the link between food and gene expression as pertains to physical beauty fascinating! I am a 28 year old male and had mild anorexia throughout my teenage years avoiding all fat in every form. I now realize this malnutrition is probably why I now have a babyface, a small chin and a weak jawline. Is there any chance that with proper nutrition as advocated by your book I can develop a more masculine imposing face? Or is my face now set in stone

    • Chisled in stone. Almost. There may be some potential for growth at suture lines but honestly not a whole lot because bone itself is mostly non-cellular matrix material. Still, bone density can improve along with all the other described tissue changes at the highly mutable, cellular level.

  • Hello Dr. Cate, Thank you so much for your article in the Napa Register on “The Canola Blob”. I’m happy to say that I follow an ayurvedic program of nutrition, lifestyle and supplements and cook primarily with ghee and olive oil. However, I am shocked, shocked to learn how much canola oil is used in restaurants and prepared foods. I will be reading labels and asking in restaurants much more from now on. I’d love to win a copy of your book “Food Rules”. Take care.

    • Great! Good luck and get back to us to tell us how you did, and how you did it and we’ll get you a copy.

  • Laurel Maurer

    Dear Dr. Cate, thank you so much for writing this superb book “Deep Nutrition”. I have read many books on health related subject for many years. And I have successfully cleared up my digestive issues through educating myself. I have one question for you. In the book, you assert that fruit juice manufacturers get away with adding HFCS and not putting it on the label. Where can I find out more about this? I rarely have juice now, but my husband likes his morning OJ and finds this hard to believe.

    • I got the info from “Observations on the Economic Adulteration of High Value Food Products” listed in reference 257 in the back of the book. Fresh squeezed is so much better anyway, but unless you live in the south that’s not really cost effective.

  • Spyder

    Dr. Cate,
    I’m working my way through Deep Nutrition and Food Rules, and I am very impressed. I’ve just finished Dr. Joel Fuhrman’s book eat to live, and I guess like many people I’m confused. While Dr. Fuhrman and you agree on many points, he believes animal protein is dangerous, and states that there is no biological requirement for saturated fat in the human diet. You both seem to cite solid science, and he has a lot of very impressive success stories, as do you. Your thoughts, please.

    • I think you should ask me again if you’re not more confident of your choice … after you finish!

      • Spyder

        I just saw the headlines touting the latest study condemning red meat. I researched the actual study, and saw that it was pure junk science that wouldn’t pass a junior high science class. The well-known doctors screaming that it was the final nail in the coffin for red meat are just ignorant or dishonest, and can’t be trusted. This has more to do with a kind of anti-meat religious dogma than science. They have completely discredited their position.

        So thanks so much for your work, Dr. Cate!

  • Geo

    Is the content of your talk “Bone Broths: The Missing Link in the Evolution of the Modern Superathlete” in writing or on video anywhere. I can’t seem to find it. For some time now I have been giving a friend of mind who competes in swim competitions (he qualified for the Olympic trials when young and was a competitive swimmer) and he has found that the broth has propelled him through his workouts as well as competitions. He said his personal trainer can always tell when he isn’t having broth.

  • SonjaS.

    Beautifully written, perceptive and so true! Will definitely buy your book, as what you claim resonates well with my own experience. Greetings from a fellow Foodie, Sonja

  • Bryan

    Hello Dr. Cate, You responded to an e-mail question last week on Jimmy Moore’s podcast on 2/23, It was mine and was wondering if you could give me some more info, I have been on Atkins for 3 years and I lost 80LBS, I am at my goal weight of 155LBS and I am 6″tall, I have been at my goal weight for about 18 months. It seems like over the past year or so about every 6-8 weeks I have a day or two where I eat off program and its mainly because of vacation, holiday, ect…I usually gain between 5-10LBS depending how many days I am off program, I know its mainly water retention because most of it comes off within the first 3 days after I get back on track. You said it would not really do damage to my metabolism but it could feed cancer cells if there were any, the thing I really wanted more info on was on the comment about proinflammatory food binge could cause a stroke…I have tried to find info on it with no luck, I was wondering what the details on that because it is scary and I know a few people that do low carb that do cheat days and would like more info about it, I dont have high blood pressure or sugar, I did have boderline high cholestrol at 209 but it has been in normal range since doing Atkins. Thanks.

    • I lay out the details in Chapter 8 and 9 of Deep Nutrition.

  • Pingback: Ancestral Health Symposium: lots of useful links |

  • Crystie

    Dr. Cate,

    I’m reading “Deep Nutrition” now. I’ve always been the person to show up at potlucks with the best dessert. I’ve never been a fan of vegetables or meat. I recently had foie gras, and was somewhat disgusted by the subtle, intense meatiness of it.

    I’ve had aches and pains most of my life. I follow gluten free blogs, and have gluten and casein sensitivities. Looking at some of the symptom lists for immune disorders, my guess is that I have Sjogren’s. I’m finding though that I can get rid of a lot of symptoms by avoiding sugar, gluten, and dairy. So I’m pretty certain I can get rid of all my symptoms if I get serious about my eating habits.

    I thought going gluten/dairy free was somewhat of a challenge. I’ve done poorly on the sugar free front. And my ND has given me pep talk lectures on the importance of eating meat–something about amino acids being necessary for neurotransmitters, which in turn regulate my hormones, which do other things.

    So as I read your book and realize that here’s my food cure, I’m trying to see what steps I can take to make a switch. I’ve been cooking a lot with herbs and spices. It looks like the combinations I like best are French. Sauces and red meat sound like an easier place to start than offal and fish eyes. And maybe later, after eating bone sauces and stock and fermented vegetables, I’ll be able to eat lots of raw feta without swelling.

    My main question is this: Do you (or your husband) think that James Peterson’s book on Sauces would be a good place to start based on the 4 Pillars? Being able to turn part of this into a fancy, French cooking adventure might help me overcome some of my meat aversion. Also, I looked up a recipe for demi glace, and it talked about roasting bones at 500 degrees for a long time. Does that fuse all the proteins? Or is protein fusion generally reflected in poor taste?

    And, there’s some kombucha-mushroom looking thing in my white wine vinegar. It’s sprouted two more of it’s kind. Do you think it’s actually a kombucha that I can use to ferment tea or juice? I apologize if these are inappropriate questions.

    I also wanted to say, thank you so much for persevering and getting your book published. Alternative medicine and nutrition have pointed me towards health, and I’m relieved to finally find a book that I can share without being embarrassed.


  • Marie-Pier
    K2 is light but not heat sensitive. Pasture (grass-fed) butter and full-fat cheeses (ie not ricotta) from cows fed on pasture not grain, as well as fermented foods, will be great sources of K2. Keep in mind that nutrients work together, and all are required in balance to grow a healthy baby so it’s important not to focus on just one. I wish you good luck finding good foods and for a healthy child!

  • Marie-Pier

    Hi Dr Shanahan,

    I want to let you know that I really enjoyed your book Deep Nutrition. I apply mostly all the things you suggest and I understand why I need to do them. I have an important question for you, we are now trying to have our first child. I’m 34 years old and I am now taking every day vitamin K2 for strong bones and teeth. I’m taking also K2 to help prevent for a baby to come with a cleft labial and palate (both sides) that I have. I don’t worry much about raw food, mostly medical doctor suggest when you are pregnant to not take raw cheese, that are full of K2 (raw milk is not available in Canada). For raw meat and fish I understand why it is better not to consume them, but for raw cheese, our ancestors drank raw milk with no apparent problem. What is the best means for the security of a baby to come and to make sure K2 will not be the missing ingredient?

    Thank for your answer!


  • Megan
    I’m so glad a young mom is doing the necessary nutrition research.
    Kombucha can have alchohol! And this is more likely the older it is and the longer it has been able to ferment. So its a little tricky. If you can be sure your batch has no alcohol, it would be a great bubbly fruity alternaitve to soda. I’d say until you can be sure there’s no alcohol, hold off till she’s a little older, maybe like 3-5 (or if you have any European relatives, ask them at what age they start giving kids table wine and go with that) You can gauge if it’s got enough alcohol to affect a child by drinking some on a very empty stomach and seeing if you feel it. If you don’t, probably the kid won’t…. but keep an eye on them and keep in mind that every batch is different.
    Mayo made with raw egg can of course carry Salmonella, so you’ll have to use your judgement on doing it at all, and clean everything well. Dressings w/o egg or other perishables like buttermilk stay good for a very long time. Feel free to rely on your nose and sense of taste; these tools have been our faithful guides for a long, long time and the more you use them the better they serve you.
    for GI issues, chicken broth and yoghurt are good bets.
    And for timeing, I’d say longer is better, like 4 years. There should be a saying for babies like there is with Earnest and Gallo Wine (no wine till its time). You’re better off fortifying your body and your genes than rushing through things.

  • Megan

    Hi Dr. Cate,

    I’m currently working my way through Deep Nutrition and Food Rules simultaneously. I’m loving all the information and the great research that backs it all up. But I do have some questions, mostly regarding kiddos.

    My babe is 18 months old, is it safe or okay for her to drink Kombucha, or at what age would this start?
    For the mayonnaise and dressing recipes, are these safe for little ones or should I wait till she’s older?
    Again for the dressing recipes, is there a guideline on how long they are good for after you make them?

    And my little one is fighting some stomach bug and typically I’ve gone to the BRAT diet for that, but as carbs are a no no and I have limited her carbs from the start, what other foods would be good for her during recovery from vomiting and diarrhea?

    Last one, since my little one if 18 months, but I have not been eating an entirely traditional duet and she is still nursing, is there a time line you would recommend for having baby number two. I would say 50% of my diet is traditional, and the meats I eat are from grass fed sources, but there’s still a lot of carbs and sugars too.

    Thanks again for all your great work, I look forward to getting through both books and beginning our journey back into traditional foods!

    Megan 🙂

  • Susan
    Happy New Year!
    Food Rules offers a rule to help satiety. Keep in mind though, if you’re diabetic and eating alot of protein, you may be burning protein by converting it to sugar first and that still will give you energy swings. You, too, may benefit by becoming a better fat burner! (See post here )

  • Sorry to see you go from NH, but very happy for your patients! There are numerous conflicting bits of information in the “Paleo” world, but your illustrations of the enzyme issue with carb burning is very helpful. Have read Deep Nutrition, but I may need to read Food Rules now…..does it have recipes? I am finding it challenging to keep my proteins down and feel good. What do you suggest for satiety issues? I am almost 52 and newly diabetic this past year. Thank you for keeping onward with your mission here, and with book writing. Wishing you the best New Year ever!

  • Pingback: New Family doctor, author of Deep Nutrition and Food Rules, opens practice in Napa()

  • bill black

    Dear Dr Catherine,
    I have read both your books, deep nutrition and food rules, multiple times.
    I just had my blood work done as per your recommendations in your book. hdl-156, ldl-147, trig- 46, cholesterol total- 232, blood sugar- 94, vit D- 66, I’m 61 , 5′ 10″, 140 lbs, celiac diet as of 2005.
    The problem is my dr wants to put me on statins.
    I live in Hilo, HI.

  • sue

    Hi, am really enjoying your Deep Nutrition book and haven’t been able to put it down! It really lines up to all that I have researched and come to believe in my nutrition practice and what I’ve been sharing with my clients over the last 10 years or so. My question to you is this…we have Stickler’s syndrome (connective tissue disorder – defective collagen chromosome) in our family with my siblings and my generation of children having the most profound symptoms – I have two children with strong characteristics of the syndrome including cleft palate, pierre robin (sp?), retina & ear issues, legg perthes, and loose joints. What I have come to see is that as long as we eat only those foods we tolerate well (staying off all starches & sugars and fast foods and eating foods rich in protein like range fed meats, lots of veggies and some fruits) we can reduce symptoms substantially. This is interesting because due to science explanation of this syndrome, it is a degenerative issue and they claim there is nothing that can be done to halt the progression of degeneration. I have seen something very different due to eating healthy foods and cutting all those that create inflammation and add’l stress on body and genes (??) What are your thoughts on this? Would love to hear!!

    Thank you for your great research and getting this info out into our world – people need to wake up and see that when our health suffers, it’s not some “mysterious” issue that only a “qualified MD” can figure out! It’s all down to what we are putting into the hole in our mouths and how our bodies are digesting, assimilating and eliminating it. THe GUT is the ROOT of all disharmony and thereby symptoms = disease. I have found no one wants to look too closely at food because they don’t want to have to give up their “comfort, addictive” foods! So much easier to stay ignorant…so sad! We live here in Oahu HI (just moved here 6 weeks ago) and cannot believe the amount of obesity here and extremely unhealthy individuals! But yet, unlike what you experienced in Kauai – there are fast food restaurants on every corner (just in our little town there are probably 12!! And bakeries everywhere! Unfortunately due to the HIGH cost of living and the low wages, most people can only afford these HIGH carb/fat fast foods! Very sad. God sent us here and I am praying that there is something I can do to help…
    Blessings over you and your work!
    The Healing Path

  • Kay
    Most of your answers boil down to source and tradition. If you know that the source was healthy soil and there is a tradition of using the food, then the only issue is one of balance. Food Rules actually addresses this sort of thing, and you can read the whole thing in an afternoon. I have one happy tale about a woman who read it on the beach, changed her diet, lost 30 lbs and got off her bp and diabetes meds. You can do it, just take the time to learn your local resources.

  • kay mugge

    deep Nutrition answers most of the questions that I Have on diet and the WHY. I need more help with the specifics of what is OK to include in the diet.

  • kay mugge

    I have Deep Nutrition Need a list of foods that are easily available in this area. What kind of bread ?? What are the BEST VEGGIES? What calorie rich foods are best ? Rice?
    Wheat? other? Are there any sweetners that are acceptable?? Truvia??
    Great Ricipe for cooking Liver—-Saute 2 hr in whole milk. bake with onion one hr and add bacon on top last. milk eases livers strong harsh flavor.

  • Pingback: cellulite solution? | elise a. miller()

  • Pingback: Ancestral Health Symposium: lots of useful links | Julianne's Paleo & Zone Nutrition Blog()

  • Pingback: Dr. Catey Shanahan Tells Us That Food Rules! (Episode 459) | The Livin La Vida Low-Carb Show()

  • Pingback: Meet Dr Catherine Shanahan, “Dr. Cate” | Consumer Free Choice()