For healthy hearts, minds, and children.

New, Updated and Expanded Edition Due out in December 2016 at Bookstores Everywhere and

Deep Nutrition Table of Contents

Deep Nutrition: How Traditional Foods Unlock Your Genetic Potential

*Lose Weight

*Sharpen Your Mind

*Improve Energy

*Look and Feel Younger

*Ensure the Health of Your Children

Now in a revised and updated edition, Deep Nutrition examines the traditional foods of our ancestors alongside the latest epigenetic research to show how The Four Pillars of the Human Diet can help anyone live a longer, healthier, more vital life.


KINDLE VERSION of Classic DEEP NUTRITION (2009) Still Selling on Amazon [click here]

Physician and biochemist Cate Shanahan, M.D. examined diets around the world known to produce the healthiest people—diets like the Mediterranean, Okinawa, and “Blue Zone”—and identified the four common nutritional habits, developed over millennia, that unfailingly produce strong, healthy, intelligent children, and active, vital elders, generation after generation. These Four Pillars–fresh food, fermented and sprouted foods, meat cooked on the bone, and organ meats—form the basis of what Dr. Cate calls “The Human Diet.”

Rooted in her experience as an elite athlete who used traditional foods to cure her own debilitating injuries, and combining her research with the latest discoveries in the field of epigenetics, Dr. Cate shows how all calories are not created equal; food is information that directs our cellular growth. Our family history does not determine our destiny: what you eat and how you live can alter your DNA in ways that affect your health and the health of your future children.

This new edition has been revised and updated with a prescriptive plan for how anyone can begin eating The Human Diet to:

*Lose weight, curb cravings and the need to snack

*Sharpen cognition and memory

*Improve mood

*Eliminate allergies and disease

*Build stronger bones and joints

*Get younger, smoother skin

*Boost fertility

*Have healthier children

Deep Nutrition cuts through today’s culture of conflicting nutritional ideologies, showing how the habits of our ancestors can help us lead longer, healthier, more vital lives.


About The Authors

Luke Shanahan, MFA: Has studied enology and the culinary arts during and since graduate school. He has taught, lectured, and worked with chefs around the country and is currently doing research for a cookbook based on The Four Pillars of World Cuisine

Cate Shanahan, MD: Trained at Cornell University’s Molecular Biology Program where she learned how nutrients direct physiologic growth. She has continued to study nutrition and alternative medicine since residency training in Tucson, AZ. Dr. Shanahan is an LA Lakers’ training staff consultant, and is a sought after podcaster and lecturer.

Praise for Deep Nutrition:

Jo Robinson, Author ofThe Omega Diet, and Eat Wild.Com says:

“Immediately I was struck by the clarity and simplicity of the writing. I didn’t realize that fat cells could wander around the body and turn into different cell types. Fascinating. I’m going to jump on my stair-stepper and pound away!”

Marjorie Tietjen, Price Pottenger Nutrition Foundation says:

“Even readers who are very familiar with the works of Weston Price will still discover new and fascinating information within these pages. I enjoyed Deep Nutrition so much that I honestly did not want to finish it.”

JoAnn Deck, Vice President of Ten Speed Press says:

“Dr. Shanahan is the Michael Pollan of medicine, telling us what to eat and why to eat it.”

Dr. Ron Sigler, Medical Director of the Highline Medical Group in Seattle says,

I have just finished reading Deep Nutrition and have already recommended it to one of my daughters with the intent to insist that all my 5 adult children read this book as well.   Everyone was required to read Fast Food Nation and Omnivore’s Dilemma.

Dr. Lowell Gerber, Medical Director of the Freeport Cardiology clinic in Freeport, ME says,

I just finished reading Deep Nutrition, Twice. Dr. Shanahan provides a fascinating presentation of nutrition, genetics, anthropology, history, medicine, metabolism, and cooking. It is a book that I can refer to my patients as a resource, and to colleagues as a reference.

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  • Michele Arena

    thanks for your book Deep Nutrition that I found very interesting and well written.
    The only point that could not find discussed in details is in regards to the uric acid and how the protein based eating regime you suggest would keep it at low levels.
    I was born and raised in Italy but lived in US for four years; call it a coincidence or not, while in US I started to have high cholesterol and uric acid levels. I then moved back to France and then Italy and started again a “Mediterranean diet” based on olive oil (I normally take at least 3 spoon/day on top of my food) and, call it again a coincidence or not, got back to normal levels of uric acid and cholesterol.
    The problem comes when I want to lose weight and I cut carbs in favor to protein; If I do this my uric acid level goes way up even if my cholesterol stays the same.
    I understand the benefits of pillar number one on bone joints and therefore I assume also on the uric acid levels, but is this the only pillar affecting the origin of this acid? How does it exactly works to keep it low in a high protein diet?
    Thanks in advance for your reply and to clarify this point.


    • http://drcate/com Dr. Cate

      Make sure to drink plenty of water and get plenty of healthy fats. Uric acid issues are something we will be discussing in our next book in more detail.

  • Whitley James

    Hello Dr. Cate,

    I stumbled across your book as I am very interested in forming a great relationship with food and my body. Deep nutrtion was one of the best investment I made to my health. Thank you so much for sharing this wealth of information to the masses. I have one question, and maybe you can give me some feedback on different ways to get around this issue. It seems that I am finding it very hard to keep weight on, with this regimine. It has always been a challenge for me to gain weight, so I was wondering if you have any tips on getting arounds this. Or maybe I should just be a little bit more consistent and hopefully the weight will come, of course in a healthy proportioned manner. Thanks.

    • http://drcate/com Dr. Cate

      I’m thinking you really want lean body mass, not fat, right? That’s going to develop best with exercise, good sleep, and making sure you get plenty of bone broths as well as a variety of protein sources, some of which should be uncooked (ie raw milk cheese, sushi). If your frame is slender, you will likely always have more resistance to building muscle than someone with a bulkier frame, but its even more important for you to do so to build those bones as strong as possible!

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  • Adam Christensen

    Your book is awesome! I also have reallyl enjoyed your interviews. I have been trying to find a book with tue same principles as your book and othersnlike Nurishing Traditions but for athletics? If anyone can point me the right directionI would greatly appreciate it!

  • Tara

    Great book, really value the great knowledge inside.
    I would love to go to a doctor in NYC that does exactly your work or knowledge.
    Do you know of anyone here, I could rely on for this?
    Thank you!!

  • Tyler Keith

    Hi Dr. Cate,

    Thanks so much for your research and beautiful book Deep Nutrition. I want to pick up again on the theme of protein powders. What form of protein would you suggest eating after fairly intense strength training? From what I’ve read, it is important to have a protein with a fast absorption rate, which whole animal foods do not have.

    Also, I see on your protein chart that for a 200 lb man, 85 – 105 g. protein is enough for “moderate activity.” With regular 30-minute high intensity lifting, is this enough to build muscle? Or is there a “high activity” recommendation? If so I am happy to hear it, it is just much less than what I’ve ever heard elsewhere.

    thanks again for your profound work,

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  • Ami Noh

    Dear Dr. Cate,

    I’m Ami Noh, a literary agent, working at Amo Agency, based in Seoul, Korea. Nice to e-meet you.
    I have a publisherwho is interested in your book DEEP NUTRITION. Would you let me know if the Korean translation rights are not yet sold? If avaialable, please kindly send me a pdf or a review copy for my submission to the interested publisher.

    Warmd regards,


  • Jodi Cohen

    I love your book! Honestly, it is the best one i have ever read and i have read everything. I am a nutritional therapist who is passionate about helping children. I speak regularly to groups of new moms about what to feed their infants and i would love permission to use some of your material in my teachings. You really do an amazing job of making the content so interesting and relevant. Please let me know if I might reprint some of your material with full credit. I’ve been telling everyone to buy the book anyway, but for those non-book gals, the excerpts are gold! Thank you in advance!

  • Kimberly

    Hi Dr. Cate,
    I just bought Deep Nutrition today on the Kindle and the tables with the tests at the end are too small to actually read even after zooming. (Tests to Measure Your Health) Do you have these available as PDFs? I’m pretty sad to have to miss out on this part of the book because they aren’t viewable on eInk Kindles. (And pretty bummed that I bought it on Kindle at all.)

    • http://drcate/com Dr. Cate

      I am so sorry you are having this problem. Kindle converts the tables into images and the resolution just may make things appear blurry. I suspect others will have this problem so I will be finding a pdf for you and send that out as soon as possible to the email you provided and also make a downloadable file available on the website for anyone else having problems with their kindle viewing and meanwhile we will request that the kindle team fix this somehow. Thank you for contacting us about this issue.

  • Katherine Daniels

    I have been very impressed with your books so far, and have gotten them for the rest of my family! Do you have any plans to publish it in digital format? I would love to be able to “gift” it to other people on their iPads, and I would love to keep the food rules with me while I am still learning!

    • http://drcate/com Dr. Cate

      Thank you so much for the complements!
      Our books are available on Kindle and we are in the process of making them available on iPad and other formats. We will announce the new arrival when available.

  • John Jones

    Dear Dr. Cate,

    I’ve just finished reading your excellent book. Thanks for putting all of this information in a succinct and concise manner that makes it accessible to all. I’m quite delighted to find the lipid hypothesis is being steadily debunked as I’m a big butter fan. I understand that we need saturated fats. However, I want to know what constitutes too much saturated fat and what are the health consequences in an otherwise healthy diet/lifestyle.

    Kindest regards, John Jones (NZ)

  • Bevin

    Hi Dr. Cate,
    Really enjoying your book right now, as well as your podcasts with UGW and LLVLC. Just listened to your podcast with Jimmy where you spoke about the role of low carb in hormone balance. A few days ago a certain paleo person (ck) did a podcast on thyroid where he explained some studies which corellated low carb with a down regulation in t3 and t4. He was clear that it depends on the individual, but I am struggling with hypothyroid and not sure which way to go.

  • Georgina

    Is there a spanish version of Deep Nutrition? If not, what would it take to make that happen?

    • http://drcate/com Dr. Cate

      No spanish translation at this time. To make it happen would need a foreign literary agency interested in distribution rights to contact us. Or…a professional translator with lots of time on their hands would have to generously volunteer. :)

  • Gerry Clear

    Just finished reading your book and found it fascinating. I went out and bought some Bubbies Sauerkraut but had a question. I microwave some eggs every morning for breakfast and have been adding the sauerkraut. Am I destroying the nutrients in the sauerkraut by microwaving or am I ok?


    • http://drcate/com Dr. Cate

      All heating can kill bacteria and damage nutrients, microwaving included. If you nuke it to steaming hot, there may not be many surviving bacteria. So I recommend just warming it enough to meld nicely with the eggs.

  • Mikki Coburn

    I just finished your book, Deep Nutrition and am going to go back over it today to highlight some things. Is there a list of food items with the grams of sugar? Not buying too many foods in packages these days, so will find it hard to calculate. If it’s in your book, I’ll search again, or maybe you could direct me to a list online or another book? Just had 1/3 cup of blueberries with my homemade plain whole milk yogurt and am wondering, “How much sugar did I just start my day with?” 😉

  • Paula

    Dr Cate,

    In the list of oils to avoid there is no mention of sesame oil. Should I avoid this ingredient? I use it frequently in Chinese and japanese recipes.


    • http://drcate/com Dr. Cate

      Sesame oil is on the list of good oils P 14 of Food Rules and, that’s why its not on the bad list :)

      • Paula

        Thanks! I couldn’t find any mention on “Deep Nutrition”. I just got “Food Rules”, but its not supposed to arrive until tomorrow. I’m very excited to open the shipping box, as I am about not having to get rid of that one oil :)

  • Jim Kling

    Dr. Cate, I’m just getting to the end of Deep Nutrition, and found that many parts reinforced previous knowledge (in great detail!), and other parts were strange and new to me. One thing I’d love some clarification on is the notion of pluripotency of cells. My takeaway was that you were asserting that all cells have the potential to transdifferentiate from, say, fat to muscle or bone, or the other way around. Applying my layman’s eye to some of the footnotes, it seems to me that not all cells have such pluripotency, but rather that it might be limited to certain types of cells (mesenchymal stem cells) or specialized cells such as the epithelial cells in mammary glands.

    Is the ability of cells to transdifferentiate therefore limited to a very few and specific kinds of cells, or are you indeed saying it is more of a universal phenomenon within the body? For instance, the remaining part of my “spare tire” could, through continuing the Four Pillars eating principles, transdifferentiate into bone and muscle? I find that incredible, and I’m not sure I follow the conclusion from the cites. Help?

    • http://drcate/com Dr. Cate

      It is incredible. Cell identity is driven by context, and cells placed in different context will alter their identity. By eating fewer carbs/trans fats and more nutrients combined with getting enough sleep and exercise to generate hormones and growth factors, your spare tire fat cells will empty out and some may actually de-differentiate into pre-adipocytes which can then become muscle, bone, and other cell types. According to the literature, it’s all possible. Heres some more cool research: and
      Plug dedifferentiation or transdifferentiation and some cell types into pubmed and read more. The ‘intelligence’ built into every cell is astounding.