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Nashua Telegraph Reviews Food Rules

Follow ‘Food Rules’ to health


“Food Rules: A Doctor’s Guide To Healthy Eating” by Catherine Shanahan, MD; Big Box Books; paperback; 165 pages; $12.

Taking the most rudimentary tenets of eating and flipping them over like organic flapjacks, Dr. Catherine Shanahan, of Bedford, illustrates the correlations between “eating mindfully” and establishing an uncomplicated diet – especially as we lumber through the dog days of summer.

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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


“This is a good time of year to be eating healthy,” Shanahan said. “We have access to the farmers markets. People tend to get so excited about them once they’ve read the book.”

An easy yet informative read, “Food Rules,” covers everything from using the right fats or oils for cooking to not wasting food to educated snacking.

As for the simplest morsel that any reader can glean from the book with one quick perusal, Shanahan reverts to the wisdom of grandmothers.

“The idea is: If your grandmother knew how to cook it is probably going to be something that you want to keep doing,” she said. “Especially preparing the more traditional comfort foods, such as soups or roasts, casseroles with vegetables.”

Shanahan also pointed out that grandparents tend to be thrifty and have gardens to grow their own vegetables.

“That, plus knowing how to use spices,” Shanahan said. “So, I suppose this would be the take-home message from the book, which I like to repeat as often as possible: Our grandmothers were the original nutritionists.

“That’s how we got here; because people who knew how to cook, cooked stuff. Our genes developed in that milieu. And that’s now what we need to keep doing.

“If our genetic heritage was such that people ate different things, for example, only ate meat, our bodies and our makeup would be drastically different. But the fact is we are continually evolving, even now, under the influence of this constant stream of carbohydrate-rich foods and calories, that’s why we’re seeing all the diseases that we’re seeing.

“That is an evolutionary process. And if you don’t like that disease-promoting aspect of the process, which I don’t, you don’t want to eat that way.”

The research that went into “Food Rules,” along with its predecessor, “Deep Nutrition,” provided the author with some “earth-shattering” information, which she said, “is basically what I’m telling patients on a daily basis in my clinic.”

Shanahan is quick to clarify that just because Greater Nashua doesn’t have a Wild Oats or Whole Foods market doesn’t mean we have to make sacrifices to eat nutritionally.

“What we do have that those two stores don’t have is raw milk, which is legal in our state,” she said. “And raw milk from cows that are raised on grass is such an amazing super-food, and all products made from that – the butters, the creams, etcetera – are extremely powerful super-foods.

“And don’t forget yogurt, which is very popular. We have access to all this, and it’s affordable. And if you wanted to get that [fresh dairy] in New York City, you couldn’t, because it’s not legal to sell this stuff in grocery stores.

“The other thing that we have in the state is the only USDA-approved slaughter house, which happens to be in Goffstown. For all of the animal producers in the entire state, they have to bring their products there to sell it.”

Shanahan said she orders her food there a month or two at a time, and that meat there is available year-round.

“It’s quality, pasture-fed, not ‘torture meat,’ as we call it,” she said. “This is even better than a Whole Foods store because it’s better and cheaper.”

Other important chapters in Shanahan’s book cover the importance of the relationship between food and diseases, such as diabetes and cancer.

“Often, doctors are under-informed in this area because the science of eating is not something that we learn in school,” Shanahan said. “We attribute things to family history without acknowledging that our family’s eating habits have altered the genetics.

“Diseases such as diabetes, cancer, heart disease and even Alzheimer’s are unmasked when your diet is high in carbs and trans fats and low in nutrients. That’s the common element between almost all of these chronic diseases that I see and treat every day. That’s why I’m so focused on food.”

Shanahan said another reason some doctors don’t jump on the proverbial nutritional bandwagon is because “we don’t really learn what a healthy diet is. We have an upside-down version of a healthy diet, where we learn about things like whole grain, which is actually about 3 percent lower in sugar than refined white flour, rather than focusing on [reducing] the wheats and rices.

“The idea that (whole grains) be the foundation of the diet is very dangerous and unhealthy. That was my experience for the first 10 years of my life in the medical field.”

As Shanahan learned the components of a healthy diet, she said, “That changed everything. You give people the right advice, they get better. It’s a no-brainer.”

Other areas of the comprehensive “Food Rules” cover “do-it-yourselfing” such as making your own mayo or salad dressing. But who has the time?

“Surprisingly, a minority of people will even do that,” Shanahan said. “Because when they’re instructed by somebody who clearly believes what they’re telling them, people step up.

“For example, I have a program called the T..R.I.M. Program – Treatment to Reverse Inflammatory Metabolism – which I started about a year ago, and I’ve had about a hundred people go through, and for those that I’ve seen who make the changes, they remain committed to it. I’ve been so impressed.”

Shanahan cited one participant, a single mother who, without a kitchen and facilitated with only a refrigerator, a microwave and a hot plate, has been able to “do the right things.”

“I’m amazed at how people can adapt,” Shanahan said.

For more information, visit Shanahan’s Web site at

the newspaper article is located here;

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.

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