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Deep Nutrition Made Simple: START HERE

Deep Nutrition Made Simple: START HERE

Most health conditions arise from a chronic state of metabolic imbalance

Over 20 plus years of practice and extensive independent research, I’ve grown increasingly convinced that most chronic metabolic conditions are the consequences of the wholesale abandonment of our genetically programmed nutritional needs.

Today, two-thirds of our calories come from either toxic seed oils or blood-sugar elevating carbohydrates and sweets. These are the main ingredients in junk food. But many products containing these same unhealthy ingredients are disguised as health foods. This “secret” junk food is sold in places like Whole Foods Market, Trader Joes’, and Thrive Market.

Junk food and secret junk food stand between you and the body and health you deserve!

But if you can buy junk food disguised as health food, then this begs the question: What does healthy food look like?

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Kobe Bryant

It helped. I feel great.

"It’s helped. I feel great."

Kobe Bryant
NBA baskeball player
megyn kelly

This has been life changing

"Let me tell you this has been life-changing. I have all of her books, in audible and ebooks! I have gotten rid of all the hateful 8 oils. I have trained my body to eat its own previously toxic body fat. Download that pod it's a game changer!"

Megyn Kelly
Jesse Watters

Life changing

Deep Nutrition changed my life.

Jesse Watters
Fox News Primetime host

Saved my life

I would like to thank you for literally saving my life. Back in February, I had to be hospitalized while on vacation in Phoenix with an A1C of 11% and had to start taking 2 types of insulin and 2 other meds. I read the Fatburn Fix in April, and followed the program to a tee, and I’m down by 15 pounds, 6.8 A1C, and only one once weekly diabetes medicine. Prior to reading the book, it was almost impossible for me to lose weight as a diabetic. 

Leontyne Tompkins

I feel free

For the last month, I have really been reading all labels on everything. I have completely remove those 8 oils you talk about. I must tell you, I feel great! I have more energy and I am now 197 lbs (have always been around 205 to 210lbs). I eat potatoes with real butter, grass fed steak, pasta with the right toppings. I eat everything! I seem to crave less sugar. I love it! 

Robert Kirkendall

I feel so much better

I had terrible aches and pains everywhere in my body, my hands, shoulders and knees. I feel so much better and the way I feel is motivating me every day! Thank you

Mike Deb Wootan Burcin

Better than ever

I am an anesthesiologist in Orlando and a huge fan of both of your books! I have been incorporating your principles for the last 10 months and feel that my health is better than ever.

Marnie Robinson, MD

My allergies disappeared

The biggest difference for me (and a surprising one) is that my allergies have almost completely disappeared! This is a big deal for me, because I’ve had allergies most of my life and they have often affected what I do which is a teaching music in [a public school district].  In general, I feel much better and have more consistent energy throughout the day.

Erica Turrell

Heart Palpitations have Stopped

I’ve lost 20+ pounds (also fasting 16-24 hours daily) and haven’t had palpitations except for one occasion — I had a mini bag of Fritos for the first time in July. And, I feel better now on a daily basis than I ever did all through college.

Mike Wright
Deep Nutrition and Fatburn Fix reader
Mitzi Wilkinson Champion

I’ve lost over 50 pounds

I’ve lost over 50 pounds. I’m 56 years old. Cutting processed food and unhealthy fats from my diet was one of the first things I did on my health recovery journey...I went cold turkey off the bad oils. Emptied my pantry into the trash and just started eating real food

Mitzi Wilkinson Champion

Knowledge I didn’t know I needed

Your Fatburn Fix book is amazing, my friend. Thank you! I’m an Functional Nutritional Therapy Practitioner and I know my stuff. This is the extra layer of knowledge I didn’t know I needed. Well done!

Jennifer Dillman
Fatburn Fix reader

Lost a solid 20 lbs and my bloodwork is great

I have lost a solid 20 lbs and my bloodwork (after 3 months of eating your way) was even better! I was metabolically healthy (per your book) before I read your book, but barely. Lowering my weight, sealed the deal! I have been talking about you and your book to anyone who will listen...Thank you for all you’ve done and what you continue to do! You are changing lives for the better!

Missy Cramer
FatBurn Fix reader

Lost 20 lbs I could never shed

I love your Fatburn Fix!  Has helped me so so much!  I have had the dreaded weight all my life - 20 or so pounds I could never shed.  I have lost that now. I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. No snacking and not bad oils.  It has been the key to unlocking my fatburn.  I work out in the am and believe I am burning fat for energy not from food!

Lauren Smith

I feel great

My waist is four inches smaller. I feel great and many of the minor aches and pains that I had (knees and lower back) are gone. Also, my muscle tone is amazing, even though I have not increased my workout routine.

Richard Janelle
Completed Dr Cate's online course
Kent Matthes

The go-to for strength and conditioning coaches

Whenever I advise my clients about eating to perform I go straight to what I have learned from Dr. Cate. Her book Deep Nutrition has become the go-to for strength and conditioning coaches across the country.

Kent Matthes
Major League Baseball Agent with WME Sports
Ken D Berry

Dismantles the lie

Dr. Cate dismantles the lie that seed oils are healthy, which may the biggest lie about nutrition and health because it’s so insidious.  

Ken D Berry, MD
Author of Lies My Doctor Told Me
Dr. Drew Pinsky

She knows the chemistry

Dr. Cate alerts us to the harms of seed oils and she’s convincing because she knows the chemistry better than anyone.

Dr. Drew Pinskey, MD
Globally recognized internal medicine and addiction medicine specialist, media personality, LoveLine Host, and New York Times bestselling author
Kelly Starrett

No one is better at communicating nutritional truth

Dr. Cate has had the single greatest impact on how we talk to people about fueling for both performance or durability. While we all are a little unique, the foundational principles of human nutrition are immutable. If you are looking to create a more durable, resilient body, no one is better at communicating nutritional truth than Dr. Cate.

Dr. Kelly Starrett
Physiotherapist coach and New York Times and Wall Street Journal bestselling author
Brian Lenkzes

Highly recommend The Fatburn Fix

Dr. Shanahan has had a significant impact on my practice of medicine. I am known as a Low Carb Doctor, but I never really appreciated the negative effects of processed seed oils on the health of my patients. I highly recommend The Fatburn Fix to my patients and have a loaner copy in my waiting room. It is amazing how quickly blood sugars and overall health improves with cutting seed oils. It is not just about the carbs!

Dr. Brian Lenkzes, MD
CEO of LowCarbMD San Diego, co-host of Low Carb MD Podcast and host of Life's Best Medicine Podcast
Chris Kaman

Respected in the sports world

Dr. Cate reordered my diet when I was with the L.A. Lakers, and the benefits, for me personally, were felt immediately and have served me to this day. I’ve come to take real food so seriously I started a small family farm. I know of no M.D./nutritionist more respected in the sports world than Dr. Cate Shanahan.

Chris Kaman
NBA Player
Mark Sisson

Brought seed oil issue front and center

Cate brought the seed oil issue front and center. Healthy fats matter. So much so that I created an entire product line to swap out bad fats with good.

Mark Sisson
Founding Father of the Primal/Paleo Movement
Dallas Hartwig

Optimal health starts with food

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
Attribution author of The Whole 30
Dwight Howard

Helped me with endurance

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
Paul Grewal

Silver bullet for me

Dr Cate’s teachings helped me lose 60 pounds like it was nothing. It was like a silver bullet for me.

Paul Grewal, MD 
Dr Grewal Internal Medicine, MD, author of Genius Foods
Joesph Mercola

Radically improve your health…

Dr. Shanahan has provided a solid reference that deserves a place in the library of anyone who is seriously interested in nutrition. Her perspective on the vital role that healthy fat has in our diet is novel and, if implemented, can radically improve your health.

Dr. Joseph Mercola
Author of Fat for Fuel and Founder of
Dave Aspery

Pull up a chair…

I have based my work on the idea that getting the right kinds of healthy fats into your body and avoiding the worst fats is essential to optimal health. I've interviewed dozens of the world's top experts about this, and I know of no one who speaks more eloquently on this topic than Dr Cate. If she’s talking fats, pull up a chair. Take notes.

Dave Asprey
Author of the Bulletproof Diet

The key to unlocking my fatburn

I love your Fatburn Fix!  Has helped me so so much!  I have had the dreaded weight all my life - 20 or so pounds I could never shed.  I have lost that now. I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. No snacking and not bad oils.  It has been the key to unlocking my fatburn.  

Lauren Smith

Saved my life

I would like to thank you for literally saving my life. Back in February, I had to be hospitalized while on vacation in Phoenix with an A1C of 11% and had to start taking 2 types of insulin and 2 other meds. I read the Fatburn Fix in April, and followed the program to a tee, and I’m down by 15 pounds, 6.8 A1C, and only one once weekly diabetes medicine. 

Leontyne Tompkins

> Tears of joy

 I'm crying tears of joy and appreciation for all you've done for me and my health! Without Deep Nutrition and Fatburn Fix, I would literally still be in the vicious cycle I'd been fighting all my life! In a nutshell - I am no longer a compulsive overeating addict suffering under the crushing 'thumb' of all food and alcohol.     

Penni Wicks


My goal in writing my first book, Deep Nutrition, was to help you answer that question in the most comprehensive, science-backed way. Following the Deep Nutrition principles outlined here will help you remove all of the most harmful toxins from your diet. And it’s also your guide to making the nutrient-intense meals that your genes crave. By following these simple principles, you can revive your body’s vitality from the inside out.

And not only that, you’re going to love every bite. As your habits change, your taste buds will wake up and allow you to enjoy the bouquet of flavors available to you in REAL FOOD.

It’s like there’s a war going on. Big processed food and big healthcare are attacking your health. I wrote my books to give you a fighting chance.

If you would like more information and details, before posting any questions, please remember I have a full-time medical practice! Chances are, your questions have already been answered in the pages of Deep Nutrition, Food Rules, and my latest book, The FATBURN Fix.

For help applying the teachings in those books to your lifestyle, please schedule a consultation.  

These eleven steps will help you accomplish your health goals.

  1. Avoid the Hateful 8 toxic fats. Most metabolic disease comes from a lifetime of eating high-PUFA seed oils. Over years, these unstable fats fundamentally change the composition of your body in ways that make you chronically tired and/or excessively hungry. Toxic fats promote also inflammation everywhere they go, starting with your gut—where they cause gut inflammation and food intolerances. Seed oils are the main reason fat starts to build up in your arteries and around your intestines. To avoid the Hateful 8 seed oils, you must read the ingredients for all foods you buy (salad dressing, cereal, crackers, food bars, sauces, spreads) and avoid all of these oils:
    • Canola
    • Corn
    • Cottonseed
    • Soy
    • Sunflower
    • Safflower
    • Rice Bran (restaurants use this)
    • Grapeseed (restaurants use this, too)
  2. Control carbs, and strictly limit or avoid refined flours and sugars. Not all carbs are created equal and not everyone can control themselves around starchy foods and sweets. If your FatBurn Quiz score is 75 or lower, you’ll get a real boost to your metabolism by going after carbs that don’t spike your blood sugar instead of the refined flours and starchy foods like rice and potatoes, and keeping your intake under 100 grams per day or so. But if your FATBURN score is much under 75, then you may not do very well on strict keto or very low carb diets due to a metabolic need for sugar. This need drives out-of-control cravings. Once you’ve improved your health, these cravings will disappear.
  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 acid. This combination optimizes your body’s ability to absorb the antioxidants, vitamins, and minerals in greens.
  6. Eat more vegetables than 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. Do not buy protein powders. The US RDA for protein is outdated and many folks don’t get enough. But protein powders can lower your HDL and promote oxidative stress. Additionally, if you are insulin resistant, your liver is likely to convert protein powders to sugar. Use the Protein Matrix (in the free basket of goodies) to determine your protein needs, and please get your protein from whole food.
  8. Buy bone broth (or learn to make it). 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. Bone broth contains compounds that stimulate fibroblasts to lay down collagen. In other words, these compounds act like growth hormones in our 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.
  9. 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.
  10. 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!)
  11. 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.

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.

Please note: Please do not share personal medical information in a comment on our posts. It will be deleted due to HIPAA regulations.

This Post Has 42 Comments

  1. Dr Cate- I’ve started including the liver in my family’s diet once a week, yay! But then my coworkers mil who is a dietician, said she should not eat liver because of the higher levels of pfas found in liver. What is your opinion on this?

    1. All discussions of toxic effects from trace environmental contaminants must be put into context. Toxins like PFAs or PCBs or anything else are consumed in microgram amounts. Foods made with seed oils contain toxins that are just as bad as those but at levels 1000 or 100,000 times higher.

      Plus, if you source liver from pastured animals it’s going to be far healthier than CAFO cow liver.

  2. Dr Cate, I decided to read the fatburn fix. It definitely put me on the right track. Lost 25 lbs since May 24. 2020. Annual physical in Sept. lab work showed ac1 from 6.5 to 5.8.
    More work to do. I plan to to continue w the program.

    Question : Is a plant base diet a better options for people of color? What would be the challenges? You mentioned in your book that plant base diet can co-exist? What does that mean?

    1. Our human evolutionary and culinary history suggests that all races need nearly identical diets. That may sound strange, but as we write in Deep Nutrition, very often food that looks radically different to our eyes can be biochemically nearly identical and will convey the same sort of chemical information to our DNA.

  3. Dr. Cate, I’ve learned of your great work from Shawn Stevenson’s podcasts, and am currently reading Deep Nutrition. I’m wondering if you are aware of or could point me in the direction of nutrition to help reduce/eliminate “dupuytrens” condition?

  4. Dr. Cate, Loved your interview with Bill Maher. I immediately bought both Deep Nutrition and The Fat Burn Fix. In Fat Burn you said a ratio of LDL to HDL should be 2 or better. Is that 2+ or 2-? My HDL is 40 and LDL is 155. Also, I have been eating as you recommend for almost 3 months and my blood sugar is still over 100. How long before that comes down?

  5. Hi Dr.Cate i I’m 16 and i play tennis. I just read you book Deep Nutrition .. I love it ! i have a couple of questions.. i want to be more toned and muscular but still lose fat so what should my macros be on everything?(especially protein) I usually burn about 800 calories a day, so is that enough for exercise? Also what types of foods should I be eating if i need high protein but low fat?

  6. Hi Dr.Cate i I’m 16 and i play tennis. I just read you book Deep Nutrition .. I love it ! i have a couple of questions.. i want to be more toned and muscular but still lose fat so what should my macros be on everything?(especially protein) I usually burn about 800 calories a day, so is that enough for exercise? Also what types of foods should I be eating if i need high protein but low fat?

  7. Hi Dr.Cate i I’m 16 and i play tennis. I just read you book Deep Nutrition .. I love it ! i have a couple of questions.. i want to be more toned and muscular but still lose fat so what should my macros be on everything?(especially protein) I usually burn about 800 calories a day, so is that enough for exercise? Also what types of foods should I be eating if i need high protein but low fat? Hi Dr.Cate i I’m 16 and i play tennis. I just read you book Deep Nutrition .. I love it ! i have a couple of questions.. i want to be more toned and muscular but still lose fat so what should my macros be on everything?(especially protein) I usually burn about 800 calories a day, so is that enough for exercise? Also what types of foods should I be eating if i need high protein but low fat?

  8. No. I’ve heard that over and over and never seen any credible support for the idea.

  9. Dr. Cate I see that your not accepting new patients. I had my first stent 6 years ago after two years of chest pains. This first stent was in what they call the widow maker. I’ve since had 7 more stents and now after recent angiogram a 50% blockage and apparently micro blockages and having shortness of breath on a regular basis. A GP I met after my procedure recommended seeing a lipidologist and my current cardiologist is doing more test but his answers so far is trying to keep me on statins and I’ve had horrible side effects from this. The GP I saw recommended Niacin and now I’ve found your info and just downloaded your new book from Audible. Are there Doctors or specialist that agree with your views that I can follow up with? I appreciate any info you can give me… Thanks

  10. Sorry the previous answer posted here was intended for someone else. To answer your question, you definitely need to adjust your intake and if you end up snacking more often that’s fine, just try to make it healthy foods. Same goes for babies and little kids until somewhere between age 2-4 and very important to avoid snacking on sweets.

  11. Hi Dr Kate, After a few days I’m nearly through with reading Fatburn Fix and devouring it! My question is for how this dietary advice applies to pregnant/nursing mothers as well as small children. During pregnancy and nursing you are told to constantly snack to have enough fuel for breastMilk, growing baby etc. Should snacking be eliminated? Also small children tend to have many small meals and snacks throughout the day. Is this appropriate and should we limit the carbs of our children? Thanks so much!

  12. You promote eating dairy: Butter, whole milk, cheese, etc. But doesn’t dairy also cause inflammation? Thanks.

  13. I appreciate your response. I have started to eat sauerkraut over the past year. Brands are selling them in more flavors which is appealing and my grocer started selling naturally fermented pickles.

  14. To get some veggies in try fermented foods like real dill pickles, sauerkraut, kimchi.

  15. I am 86 years old and I am lactose intolerant and apparently can;t handle gluten and I am on a low fodmap diet I a awakened every morning with excessive gas (it happens around 5 am hence am very tired most of the day) what can cause this problem I also suffer from constant urge to have a BM

  16. I now avoid bad seed oils. My question is about eating the seeds but not in oil form. I use an organic sprouted seed mix with sea salt. These were not heated and would not include any the heat damage caused when making it into oil but still contain lots of the original fats. Are these still healthy or should they also be reduced to maintain healthy fat metabolism?

  17. No reply to this question … for shame. Hi David, I’ve always had that problem also… folks do not understand! I found that cooking a few veggies then blending them until you have a soup, season like you like, helps tremendously, only way I can eat a few veggies daily. Make enough for a few days. Good Luck 🙂

  18. Dr. Cate, do you calculate macros? I’ve been lifting and doing cardio for approximately 3-1/2 years now. My diet is mostly protein but it sounds like I am on the wrong track after reading Deep Nutrition. I strive to burn over 600 calories per workout, 4 to 5 days a week. Can you help get me on the right track?

  19. Dr. Cate, milk is not good for my immune system and it causes mucus in my body. Milk also disconnects me from my intuitive abilities. What do you suggest or a substitute?

  20. I’m 60 and have osteopenia. I, too, refuse to use any of those pharmaceutical aids. It sounds like you’re doing the right things. In your exercise, I would think walking and working with hand weights before or after would be sufficient. Lots of greens have calcium, too. I’m sensitive to dairy, so I eat lots of greens instead. Good luck!

  21. I try to eat vegetables but frankly I don’t care for that many and most high fiber foods can be a bother as I have ulcerative colitis. What is your opinion of the organic powdered green drinks. I can chug 8oz of water far easier than I can eat a plate full of veggies..


    1. Yes, I’ve seen bone density go up when people optimize nutrition and exercise (and sleep). Good work so far and good luck with the rest!

  23. 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.

    1. 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.

  24. 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.

    1. 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.

  25. 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

  26. 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!

  27. 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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