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Finally! A Shopping Guide for Healthy People

Find PUFA-Free Products and MORE

What are the health differences between pasture eggs and conventional? Just one of the many questions answered in the new book Rich Food, Poor Food.

If you take one book to the grocery store (aside from Food Rules, of course), Rich Food, Poor Food should be your new shopping buddy.

Who takes books to the grocery store, you ask?

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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


The smart grocery buyer has had to learn more and more about the various hidden dangers lurking in innocent-appearing foods, from vegetable oils to fake flavorings to toxins that don’t even get disclosed. Yes it’s kind of crazy that you now need a book to guide you through the grocery store like it’s some kind of foreign country. But rather than curse the darkness, the Caltons cast light. Their indispensable source of information not only succinctly summarizes common points of confusion my patients face when changing their diets, it is also sure to educate even the savviest shopper.

But we already know shopping organic is healthy, right?

Rich Food, Poor Food offers much more than reasons to go organic. In chapter three, the Caltons present the best guide I’ve seen to hidden dangers. A variety of legal loopholes let manufacturers slip a variety of chemicals into their products without disclosure. Without a food science degree or time to do detective work, you would not know if you were exposing yourself to these label-exempt toxins.

A shopping guide that educates, entertains, and empowers!

For example, did you know that Gatorade, the world’s most popular sports drink, contains brominated vegetable oil, a flame retardant and known neurotoxin? If you, or anyone you shop for, have athletic aspirations, keep in mind the brominated vegetable oils can impair coordination and therefore have no place in the serious athlete’s diet.

This book delivers on its promise to help you shop smart and save time and is laid out in a very user-friendly scheme.

Eat this, Not That!

The bulk of the book consists of ten chapters offering an aisle-by-aisle guide to the best brands and the worst, and best choices within brands. Peanut butter, ketchup, rice, beans, lamb, cheese—which brands to buy, how best to prepare, even whether you should chose chicken with skin on or skin off.

It’s as if they’ve been sitting in my office listening to questions my patients ask.

The produce chapter offers a list of those foods that, if your budget is limited, you gain little by choosing organic. Next to that is another list of those foods most likely to be saturated in petrochemicals unless you get the organic versions. Another chapter I will be referring to often is the condiment chapter, which has recipes as well as—finally!—a brand of mayo that is vegetable oil free. (Wilderness Family Naturals Organic Mayonaise).

Too few diet books have emphasized anything other than what food manufacturers want us to pay attention to. The Caltons Rich Food, Poor Food helps us to focus on two things that I find matter most: That foods are grown in healthy soil and then processed in ways that protect or even enhance the nutrient content.

Of course, if you are the kind of person who reads book reviews like this, you probably already avoid most of the products likely to contain the worst of the worst, banned-in-other-countries ingredients. But the people you care about may not. This book is colorful and appealing enough, and simple in concept enough, to make a great gift for that person in your life who you think really needs it!

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 8 Comments

  1. Hi, I just purchased the book Fatburn Fix. In the book they reference a “Healthy Shopping Guide”. Where can I find a copy of that?

  2. HI Dr. Cate! I met you last yr in NH, I am an “outside the box” RD who loves your books, follows your recommendations for eating and have felt wonderful overall. I continuously recommend your books to my patients as well as the new “Rich Food Poor Food”. What a GREAT resource! I really think you need to find a way to get yourself on national TV to spread the word! Thanks for all of your help! Lisa

  3. The Caltons don’t have a non-food section. Maybe you can make the suggestion!

    Eating these fats is worse because they have been heated usually twice (refining processes then cooking processes) and they will be absorbed completely into the body. Those we put on our skin have probably been heated less and are unlikely be absorbed in measurable quantities.

  4. Because of your book, I no longer buy any canola/sunflower/safflower oils or foods that contain them. Sounds like this book probably has similar recommendations when navigating food aisles. But my question is, if, say, a body lotion or a soap contains sunflower oil — is that equally as problematic (or more problematic) than ingesting vegetable oils in food because we absorb it into our skin? Canola and sunflower oils are in most lotions, shampoos/conditioners, and many of the “natural” soaps.

    Ditto with preservatives like sodium benzoate, which I just noticed is an ingredient in healthy/natural seeming shampoo/conditioner brand I bought at Whole Foods. It’s in most of them. And it seems like they contain MSG too, though I’m not sure why.

    How much should we worry about the same things we avoid in our food when we are shopping for skin products? Is shampoo less concerning b/c only in contact with your scalp for a short period of time vs. lotion which is applied and left to absorb? Does the above book get into non-food products?


  5. Bought this book based on your recommendation and my wife and I LOVE it! I immediately dove in once I opened the box it came in and my god, the stuff I learned just in the first 30-40 pages! It’s very detailed without being boring. The pages and binding are top quality which is just right for a book that is meant to be toted around the grocery store. Thanks for suggesting this book. Yours are very good too, by the way 🙂

  6. The Wilderness Family Naturals Organic Mayonnaise is quite sweet (from evaporated cane juice). To me it tastes more like Miracle Whip than Mayonnaise.

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