Repair Your Metabolism For a Better Life.

Deep Nutrition Made Simple: START HERE


Most health conditions arise from a chronic state of metabolic imbalance

As your body tries to cope with the onslaught of toxins in processed foods, you develop multiple enzyme deficiencies and imbalances. This is what stands between you and the body and health you deserve! The goal of Deep Nutrition is to remove the toxins from your diet while adding back nutrient intense foods that can revive your body’s vitality from the inside out. As your habits change, your taste buds will wake up and allow you enjoy the bouquet of flavors available to you in REAL FOOD.

If you would like more information and details, before posting any questions, please remember I have a full time medical practice and run a unique community service program (feeding the Lakers to inspire families to feed kids right)! Chances are, your questions have already been answered in the pages of Deep Nutrition and Food Rules.

These ten steps will help you accomplish your health goals.

  1. Cut your carbs. Atkins was right: Not all calories are equal. You get a real boost to your metabolism by keeping your total carb intake below 50-100 gm (not counting insoluble fiber) per day. Once you’ve got the weight off, you can occasionally increase your carb count to 100-150. But if you have ever been overweight, eating more than 100-150 gm of carbs per day (depending on your size) will put the weight back on again, slowly but surely. So your best bet it to learn low carb and make it a new way of life.
  2. Avoid toxic fats. Another metabolism-drag comes from toxic fats, which include trans fats. Toxic fats damage fat processing enzymes to make you gain weight around your intestines, and damage the mitochondria in every cell in your body. The label can claim 0 grams of trans fat even when there is “secret trans” fat due to a loophole that only requires trans fat content be listed if there are more than .5 grams of trans fat per serving (as small as 1t) plus emulsifiers (‘glycerides’). To avoid trans fats, you must read the ingredients for all foods you buy (salad dressing, cereal, crackers, sauces, spreads) and avoid all of these “secret trans”-containing oils:
    • Canola
    • Corn
    • Cottonseed
    • Soy
    • Sunflower
    • Safflower
    • Refined palm
    • Refined peanut
    • Rice Bran (restaurants use this)
    • Grapeseed (restaurants use this, too)
  3. Do not buy low fat, low cholesterol, or fat free food alternatives such as egg-beaters, low-cholesterol spreads, skim milk, and low-fat ice creams. Inadequate fat consumption over decades can train your body to rely on sugar for energy and impair your ability to burn fat. If this has happened to you, you may need to jump start your fat burning enzymes using the tricks described on this website and more to come. Subscribe for updates.
  4. Eat butter, eggs, cheese, and whole-milk. Studies show eating these foods improves HDL (good) cholesterol, bone health, brain health, and energy levels. Make sure these products come from pastured (grass-fed) animals. If that’s not possible, chose organic. If that’s not possible, do your best when you can.
  5. Eat vegetables with fat, salt, and an acid. This combination optimizes your body’s ability to absorb the antioxidants, vitamins, and minerals in greens.
  6. Eat more vegetables that fruits. Fruits are better for you than candy for a treat, but they are a treat and you should eat 2- 3 servings of vegetables before you treat yourself to more fruit.
  7. Learn to make bone broth. In order to exercise, you need to keep your joints in good shape. The number one miracle food for your joints and connective tissue (including bone) is bone broth because it contains compounds that act like growth hormones in these tissues. NOTE: The magic in bone broth comes not from bone marrow, but rather from the collagenous joint materials and skin. Whenever possible, use pastured and organic ingredients.
  8. Eat probiotic-rich foods. If your digestive system is crampy, gassy, bloaty, or otherwise making you not want to eat, when you do feel better you’ll be very tempted to treat yourself to something overly starchy or sweet. To keep your digestive system working smoothly, include probiotic-rich foods in your diet on a regular basis. The most popular probiotic-rich food in the US is yoghurt, and real pickles and sauerkraut are also great sources of digestive-boosting organisms.
  9. Exercise! Cross train by doing as many different types of activities as you can: Walk, Dance, Ski, Bike, Shovel your neighbor’s walk. The best exercise is the exercise that you do. No program will succeed for long if its not fun. (This applies to eating, too!)
  10. Sleep. Sleep allows your diet and exercise programs to transform your body composition. Your body will be exposed to excessive cortisol and pro-inflammatory hormones if you do not get enough sleep, and most people will do better with 8 hours than with the more-common 6-7 we sometimes have to deal with.

Want a sample menu?

Here’s what the some of the Lakers have been eating lately.


About Author

Dr. Cate

With over two decades of clinical experience and expertise in genetic and biochemical research, Dr. Cate can help you to reverse metabolic disease and reshape your body.

  • lewisandclark

    Is there a difference with the oils if they are used for skin care vs. eating them? Example: Cottonseed baby oil, using sunflower seed oil as a hair product, grapeseed massage oil.

    • Oils applied to the skin are not absorbed very well, so it’s not nearly as important as it is to make sure you avoid eating them.

      • lewisandclark

        Thank you!

  • Pingback: Turkey Bone Broth Miracle Food made from Turkey Trash! | Pam's Tactical Kitchen()

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  • Kelsey

    What acids should I add to my vegetables? Lemon, apple cider vinegar?

    • We add acids to veggies because the acid can help to activate digestive enzymes (Food Rules) Those are great examples. Yogurt and buttermilk are also mildly acidic.

  • Eliza

    Dr. Cate,

    I read Deep Nutrition and was blown away by it. I’m someone who’s read dozens of whole nutrition and carbohydrate-restricted books and follow a number of traditional food and carb restricted blogs. Your book was highly informative and also very reasonable and down-to-earth. It made me consider multiple facets of health beyond just the food we eat. I am now trying to ferment my own foods at home and frequently make bone broths.

    My question is… big is the difference between using bones from pastured organic animals vs regular bones to make bone broth? Obviously, the former is better, however pastured organic bones here run about $7/lb, which, considering how heavy bones are, is beyond me financially at this time. Bones from organic pastured chickens are easier to come by and more affordable.

    Again, thanks for writing Deep Nutrition and I’m looking forward to reading more from you.

    Eliza J.

    • We are in Napa, supposedly the culinary center of California, and are unable to procure grass fed joints. We make due with conventional and it still makes a great broth.

  • Angela Larson

    Hi Dr. Cate, I’m a dietitian, and I am loving Deep Nutrition as I read through it (I’m about halfway through). I develop handouts for patients in a clinical setting, and I am working on creating a probiotic handout. May I use an excerpt from the probiotic section of Deep Nutrition if I give credit to your book in the handout? I felt that you provided one of the best explanations I’ve ever read of the comprehensive health benefits of probiotics, and I figured if it ain’t broke, don’t fix it! I also really like the information on this page as well and I would like to use a copy as a patient handout if you approve. Thank you so much for such valuable and well-written information. Continue the good work you are doing!

    Angela Larson

  • amy wadsworth

    this is the best source of information. but i need more. i am struggling to gain weight back after two years of being severly underweight from overexercise and then a celiac diagnosis. im still trying to heqal my gut. i have some food intolerances and most definitely leaky order to gain the 20lbs (was down to 79 lbs) Im 42 and 5.25 feet. i havehad to eat very carb and high fat oil and dairy and meat fat. wha makes this so difficult is i alady had high ldl and super high lp a 130nmol! this weight gain plan has restored my weight but at the expense of my chol.. profile. i struggle daily with how to eat to like 5-7 more lbs on me. and lower my lpa and ldl..which is 135, at the same time. it doesnt seem possible. im terrified of ever losing weight again.. id like to try the low carb ..even higher but am scared i will lose weight.. help!

    • Amy you should invest in some time with a low carb doc. See links at the bottom of this page

  • Jim

    Dr. Cate,

    What is your opinon on organinc peanut butter (no additives, just roaste and ground peanuts)? In line with this, is the concern regarding omega 6:3 ration really founded?

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