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What is Deep Nutrition?

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.

Praise for Deep Nutrition:

“If you want to understand how optimal health starts with food, start with Dr. Cate. Her book Deep Nutrition leaves you with an appreciation of the profound relationship between our genes and the planet, inspiring us to be good shepherds of both.”
~~Dallas Hartwig, author of The Whole 30

“Dr. Cate gives you the big picture and the nitty gritty bedrock science of why this way of eating works.”
~~Mark Sisson, author of The Primal Blueprint
“Deep Nutrition explains in a very detailed and easy-to-understand way how our diets affect us on a cellular level. Dr. Cate Shanahan shows the connection between diet and gene health, and details how poor diet choices can affect future generations!”

~~Wellness Mama

“Dr. Cate Shanahan beautifully presents the scientific evidence why traditional foods enjoyed by our ancestors thousands of years ago can keep us lean and disease-free today.  Deep Nutrition is an eye-opening, engaging book that is sure to change your life and the life of your family.”
~~Vani Hari, author of the New York Times bestseller, The Food Babe Way

“[Deep Nutrition is] a different philosophy. I’ve seen great results from it—it’s worked well for me.”
~~Kobe Bryant, NBA player with the L.A. Lakers

“Deep Nutrition really helped me with endurance. I started to feel better as a player. I was able to run more, I was able to be more active …and I just decided to keep going with it to this day.”

~~Dwight Howard, NBA player with the Houston Rockets

Why Read Deep Nutrition?

Deep Nutrition is unique because it is the only book that gets you back to the diet we abandoned very recently. Within the past 50 years or so, we were convinced to abandon the diet that had been working for us for thousands of generations. Deep Nutrition is the opposite of a fad diet; it’s simply returning us to what kept us healthy before the epidemics of overweight and diabetes began.

Anyone who says that we still need more research to get to the root cause of any one of these diseases that is increasing, like overweight, diabetes or even cancer and Alzheimers, is simply not well informed. Everyone who seriously studies nutrition and its connection to health comes to the same conclusion: The modern diet is killing us and we’d do better to get back to the diet we all used to follow before so many of us started getting sick.

The most important concept in the book is this: The idea that Sat Fat is bad was based on fraudulent science–and I give you the evidence that convinced me this was the case. What it did, was open the door to selling more processed food. That’s why we’re sick. So you don’t have to go back 20,000 years and eat like a caveman, nor do you have to give up all animal products for fear of their saturated fat content. All you need to do is go back to the same diet everyone used to follow before we all started getting sick, what we call the Four Pillars of The Human Diet.

What’s New in the New Edition ?

With 2x content and 3x the references, the new Deep Nutrition has a lot to offer. But what was the driving factor behind doing all this work?

The Author’s Note at the beginning of the new edition lists four key reasons for writing the new edition, including answering more than fifty of the most common questions readers have asked over the years, fulfilling requests for a PLAN, and updating the evidence for returning to traditional foods with the latest research. But those just scratch the surface. Every chapter in the new edition is so chock full of new information, I didn’t have space to include all the reasons you’d want to read it in the Authors Note, so I’m including more here:

  1. When I wrote the 2009 edition I was living on Hawaii. Hawaii is the healthiest state in the US, and, I didn’t realize until I moved back to the mainland, that the generational decline in health I had noticed in Hawaii was even more dramatic back on the mainland, particularly health problems that result from impaired immune system function. So this edition addresses food intolerances, notably dairy and gluten, along with other issues I encountered far more often after relocating.
  2. Speaking of gluten, when I wrote the 2009 edition, almost nobody had heard of it. Today, one in five Americans say they are gluten-free. Considering that gluten constitutes about 1 %  of the average person’s diet, and vegetable oils constitute 25-35%, I’d say that it’s past overdue that we pay more attention to these industrially processed fats and their potential connection to disease. With that in mind, I’ve expanded the original Good Fats and Bad chapter to help expose the link between vegetable oils and cardiovascular disease, and included an enormous, entirely new chapter, Brain Killer, describing how vegetable oils promote oxidative stress that leads to impaired cognitive function at every age. The idea is to make it clear that if you had only one dietary change you could afford to make, this should be it.
  3. When I wrote the 2009 edition, the current low carb craze was just barely beginning. Now, many millions of people are abandoning the high-carb breakfasts, snacks and other junk and going back to eggs, cheese and other real, natural fats. This has created a very special problem, because in some cases, in spite of weight loss and reduction of medication dependence (for diabetics in particular), people’s total cholesterol will go up and their doctors advise them to start statins, often wrongly. So this edition includes information for both readers and their doctors on why this happens, how to tell if something is wrong, and why not to just assume a statin will help.
  4. When I wrote the 2009 edition, the rise in autism and other childhood developmental disorders was just barely being noticed. Now, it’s very clear that autism is increasing and, the question now is what’s behind the epidemic. This edition reveals the science that connects the consumption of vegetable oils and excessive carbohydrates to the epidemics of autism and other childhood problems, in order to better empower parents with tools to protect their family’s health.
  5. One of the most novel and controversial ideas in the original Deep Nutrition is the idea that birth order affects our looks by impacting skeletal development, and that subsequent siblings may be at a disadvantage, health wise. This edition expands that concept, originally called second sibling syndrome, to highlight how, in the context of a modern diet, there are also disadvantages to being born first. The goals of including this new information are two fold. First, to help prospective parents understand the absolute power they have to control the outcome of their children’s futures. And second, to help you recognize two patterns of skeletal asymmetry that predispose us to developing certain injuries so that you can recognize them before you hurt yourself.

Now Available Bookstores Everywhere !

More Praise for Deep Nutrition:

Deep Nutrition: Why Your Genes Need Traditional food

Expanded and Updated! With 2x the information and 3x the references!

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.

~~Dr. Lowell Gerber, Medical Director of the Freeport Cardiology clinic in Freeport, Maine

“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!”

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

“Dr. Cate…shows us a practical scientific approach to food, health and wellness. I love her book and tell all of my clients it is a must-read. Dr. Cate has influenced my approach to food, nutrition and wellness not only for my family, but my clients as well.”

~~Sharon Brown, Nutritionist, Founder Bonafide Provisions

I talk to a lot of doctors. This is the best advice so far. It’s very doable; saving hundreds of dollars on supplements.

~~Adriane Berg, Host Growing Bolder Radio 

“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.”

~~Marjorie Tietjen, Price Pottenger Nutrition Foundation

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

~~JoAnn Deck, Vice President of Ten Speed Press

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

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. New content includes how to evaluate your body symmetry and understand your risk of injury, a chapter focusing on brain health, and a plan that enables you to implement all this great advice!

 

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  • Hannah Bowers

    Hello Dr. Cate! You briefly talk about a connection between calloused feet and elevated blood sugar for non-diabetics in your book. I was wondering if you could provide a link to further reading on this? I am very interested in learning more.

    Thank you so much!

  • Jessica

    Are there any rules about use of vegetable oil (like safflower oil) in products, such as lotions? I’ve been following the book’s diet, but am unclear about whether to eliminate all lotions/external products that contain a form of vegetable oil. If there aren’t any negative health implications from using vegetable oil in products, that would be great to know. Thank you.

  • jolene

    I want to share Deep Nutrition with ALL coaches and athletic directors – but most are not likely going to read this amazing book. Can you please issue a “SPORTS EDITION” that speaks in sport language, simplified, big pictures, numerous testimonies, easy read. Sports meal plans – how much does a teenage basketball player need to eat etc. Sport snacks beyond pepperoni and olives and cheese.

    Since I am a non-medical professional – non “expert” – a more “Sports marketed” edition would be more likely to be received by coaches etc.