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Epi-paleo Rx: The Prescription for Disease Reversal and Optimal Health
Neurosurgeon and wildly controversial Paleo blogger Dr. Jack Kruse gives us his first book, Epi-paleo The Prescription for Disease Reversal and Optimal Health. Kruse, who used his findings to lose 140 pounds and pack on muscle, takes the reader through his prescriptions for obesity, diabetes, heart disease, osteoporosis, autoimmunity, brain health, and aging. The material weaves together surprises from our Ice Age origins with the new science of epigenetics, or the effect of diet and environment on gene expression.A champion of “biohacking,” the art of tinkering with one’s own biology, Kruse pounces on his own profession’s ineptness when it comes to chronic conditions and urges readers to take health care into their own hands. He discusses which labs to order and why, why your doctor is obligated to write you a prescription you don’t need, the vital roles daylight and darkness play in metabolism, and the optimal diet for different stages of health and different times of year. Perhaps Kruse’s more fascinating contributions to Paleo literature are his findings on cold therapy—the effect of cold environments, immersion in cold water, and ice pack therapy on disease reversal, pain, and optimal living. Kruse explains how our origins as cold-adapted mammals hold the key to disease reversal, using a shocking biohack to prove his theory.The Epi-paleo Rx is the result of Kruse’s abundant research and clinical application in his practice as a neurosurgeon. Kruse questions conventional wisdom about human metabolism and chronic disease, arguing science has incomplete information when it comes to insulin resistance, diabetes, obesity, and their related illnesses. By examining the human body through the prism of our early beginnings and the science of epigenetics, we find each of us already possesses the “owner’s manual” to reverse disease and live optimally.
228 pages, Kindle Edition
First published February 20, 2013
276 people are currently reading
628 people want to read
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Displaying 1 - 30 of 32 reviews
March 16, 2015
Neolithic diseases are tied to the people who make our food and then treat us for the diseases they cause.
Poor thoughts begin with poor foods. If we eat nutrient-dense foods we can make superior neurochemicals in our brain that allow us to think like a genius.
Cholesterol is an essential component of cell membranes, it makes up 70% of the structure of the human brain and is the major building block for every steroid hormone the brain and body use.
Cholesterol is the dynamite and inflammation is the match.
Lipids don't cause heart disease. Inflammation does. And diet above all else controls the inflammation in our serum.
Without cholesterol humans cannot live.
The USDA diet is designed to do one thing only- make money for those who sell it to the rest of the world. Most people, including dieticians and nutritionists, don't realize industrial food giants subsidize their education.
The health of a grain-based diet is not supported by science but instead by dieticians educated by the corporate food giants, which are in turn backed by the government.
GENES DO NOT CONTROL US, THEY RESPOND TO WHAT WE DO. (same in movement,mechanotransduction => epigenetics)
Most skin diseases are surface manifestations of leaky gut.
In the early half of 20th century, physicians wrote DIETARY prescriptions for certain diseases. (my doctor never talked about nutrition ever)
Spend millions treating SYMPTOMS and few ask why? (look for the cause always)
DHEA is the major hormone found in the young healthy brain. The hormones that drop like a Led Zeppelin as we pass the age of 35 are pregnenolone, progresterone, and DHEA.
The liver is the brain's main protection from inflammation and environmental toxins.
Lowering your cholesterol makes zero sense from a biologic standpoint. Its formation is critical for our brain to manage the stress of many different cellular insults.
Leptin resistance prohibits the brain form understanding a situation in the liver or elsewhere in the body.
Life today is based on a constant need for cortisol due to our inflammatory diets, our unnatural exposure to light late into the night.
The studies of Nor Barzilai, MD on super centenarians at Albert Einstein Medical College. Studies on people over 100 year olds showed they were all found to harbor most of the bad genes we already know about. What was very interesting, however, was that the bad genes were turned off in these people. The ultimate arbiter of a long healthy life is the EXPRESSION OF OUR GENES - whether they are turned on or off. This is called the epigenetic expression of disease.
Anyone with psoriasis should check their vitamin D levels before anything else.
Optimal vitamin D levels reduce cellular aging.
Bone is a very active tissue that constantly turns over. We constantly lay down new bone in response to stressors and resorb bone from areas that are not stressed.
Japanese => K2 in form of natto. Use K2 instead of Calcium for osteoporosis.
Best source of K2 is pasteurized butter.
Cortisol should be highest and then gradually decline to be lowest at night.
Lowering your skin temp to 10-12 degrees is the sweet spot for fat loss and pain control.
Meditation + cold exposure. (Wim Hof)
Diabetes is protective in some cases. Frogs high blood glucose levels act as antifreeze.
Patients with acute or chronic leptin resistance are far more susceptible to pain.
If you are told every last detail your learning would be suboptimal.
Total transformation requires you to become aware of something you were not aware of before. This is how human brains learns best.
Vs technology: evolution is not based upon making life easier. It is based upon natural selection for survival of the fittest.
When you are cold-adapted in fall and winter and eat a paleolithic ketogenic diet that favors leptin sensitivity and low inflammation, you can avoid most modern disease. Optimal 4 to 1 omega 6/3 ratio for optimal cell membrane signaling in cold-adapted land mammals.
Smile at someone. Smile = lighting system of the face, the cooling system of the head, and the heating system of the heart. Lower your cortisol as well.
Poor thoughts begin with poor foods. If we eat nutrient-dense foods we can make superior neurochemicals in our brain that allow us to think like a genius.
Cholesterol is an essential component of cell membranes, it makes up 70% of the structure of the human brain and is the major building block for every steroid hormone the brain and body use.
Cholesterol is the dynamite and inflammation is the match.
Lipids don't cause heart disease. Inflammation does. And diet above all else controls the inflammation in our serum.
Without cholesterol humans cannot live.
The USDA diet is designed to do one thing only- make money for those who sell it to the rest of the world. Most people, including dieticians and nutritionists, don't realize industrial food giants subsidize their education.
The health of a grain-based diet is not supported by science but instead by dieticians educated by the corporate food giants, which are in turn backed by the government.
GENES DO NOT CONTROL US, THEY RESPOND TO WHAT WE DO. (same in movement,mechanotransduction => epigenetics)
Most skin diseases are surface manifestations of leaky gut.
In the early half of 20th century, physicians wrote DIETARY prescriptions for certain diseases. (my doctor never talked about nutrition ever)
Spend millions treating SYMPTOMS and few ask why? (look for the cause always)
DHEA is the major hormone found in the young healthy brain. The hormones that drop like a Led Zeppelin as we pass the age of 35 are pregnenolone, progresterone, and DHEA.
The liver is the brain's main protection from inflammation and environmental toxins.
Lowering your cholesterol makes zero sense from a biologic standpoint. Its formation is critical for our brain to manage the stress of many different cellular insults.
Leptin resistance prohibits the brain form understanding a situation in the liver or elsewhere in the body.
Life today is based on a constant need for cortisol due to our inflammatory diets, our unnatural exposure to light late into the night.
The studies of Nor Barzilai, MD on super centenarians at Albert Einstein Medical College. Studies on people over 100 year olds showed they were all found to harbor most of the bad genes we already know about. What was very interesting, however, was that the bad genes were turned off in these people. The ultimate arbiter of a long healthy life is the EXPRESSION OF OUR GENES - whether they are turned on or off. This is called the epigenetic expression of disease.
Anyone with psoriasis should check their vitamin D levels before anything else.
Optimal vitamin D levels reduce cellular aging.
Bone is a very active tissue that constantly turns over. We constantly lay down new bone in response to stressors and resorb bone from areas that are not stressed.
Japanese => K2 in form of natto. Use K2 instead of Calcium for osteoporosis.
Best source of K2 is pasteurized butter.
Cortisol should be highest and then gradually decline to be lowest at night.
Lowering your skin temp to 10-12 degrees is the sweet spot for fat loss and pain control.
Meditation + cold exposure. (Wim Hof)
Diabetes is protective in some cases. Frogs high blood glucose levels act as antifreeze.
Patients with acute or chronic leptin resistance are far more susceptible to pain.
If you are told every last detail your learning would be suboptimal.
Total transformation requires you to become aware of something you were not aware of before. This is how human brains learns best.
Vs technology: evolution is not based upon making life easier. It is based upon natural selection for survival of the fittest.
When you are cold-adapted in fall and winter and eat a paleolithic ketogenic diet that favors leptin sensitivity and low inflammation, you can avoid most modern disease. Optimal 4 to 1 omega 6/3 ratio for optimal cell membrane signaling in cold-adapted land mammals.
Smile at someone. Smile = lighting system of the face, the cooling system of the head, and the heating system of the heart. Lower your cortisol as well.
August 12, 2013
This book may very well save modern humans from extinction! I was truly blown away by the massive wealth of information in this book. I am not one to jump blindly into anything, I'm skeptical at heart. This book just made sense to me... Perfect sense. It's absolutely brilliant how Dr. Kruse connects all the dots and presents a genius way of living life. As for me... I've been Epi-Paleo for 3 weeks now and mere words can't describe the changes I have experienced. You see, I've been dealing with horrible IBS for the past 7 years. Conventional medicine got me a few prescriptions and my gall bladder removed at age 29 and strict instructions to eat "lots and lots of whole grains". On top of this, I was (still am) an avid yoga and Zen practitioner, so naturally I tried the vegetarian way. And let me just say, I got sicker and sicker. After 1 week Epi-Paleo, all my IBS symptoms have VANISHED!! GONE!! I feel like I have had a GI transplant! Three weeks in and my carb cravings are non-existent and my sleep is the best it has been in many years. I want to thank Dr. Kruse for sharing his gift. I only wish I had discovered it sooner.
February 21, 2019
A giant key to unlock the door of health.
If you are seeing "caveman", Paleo, Primal, ketogenic, and ancestral diets all over the place, this is one of the people who got it all started. The author is, as I like to call him, Dr. Jack "Madman" Kruse. Because that is often a person's first response to the wild and groundbreaking stuff he covers in this book.
He advises radical changes to our eating, sleeping, and daily routines, but any of us must admit our modern lives are very different from the ones we lived for millenia previous, when our instincts kept us alive in a very different world. We've changed that world, but our instincts haven't budged.
Following his advice for a few years now has helped me tremendously with a number of health challenges.
One caveat: He writes about complex stuff, and he tends towards dense blocks of text with multiple concepts. He's not a simplifier, and his passion for his subject can make for long sentences. Just go slow and take breaks. I won't knock off a star for his style since the information is really good. But it is not a beach read!
Though Dr. Kruse would tell you to get out into the sunshine. :)
If you are seeing "caveman", Paleo, Primal, ketogenic, and ancestral diets all over the place, this is one of the people who got it all started. The author is, as I like to call him, Dr. Jack "Madman" Kruse. Because that is often a person's first response to the wild and groundbreaking stuff he covers in this book.
He advises radical changes to our eating, sleeping, and daily routines, but any of us must admit our modern lives are very different from the ones we lived for millenia previous, when our instincts kept us alive in a very different world. We've changed that world, but our instincts haven't budged.
Following his advice for a few years now has helped me tremendously with a number of health challenges.
One caveat: He writes about complex stuff, and he tends towards dense blocks of text with multiple concepts. He's not a simplifier, and his passion for his subject can make for long sentences. Just go slow and take breaks. I won't knock off a star for his style since the information is really good. But it is not a beach read!
Though Dr. Kruse would tell you to get out into the sunshine. :)
November 9, 2017
THE GUT IS THE BATTLEFRONT FOR MOST NEOLITHIC DISEASES AS ITS THE MOST SIGNIFICANT WAY WE INTERACT WITH OUR ENVIRONMENT.
Leaky guy is treated by eating a dairy free paleo diet and add poly-phenol rich vegetables and lots of leafy green vegetables.
Inflammation causes heart disease, and diet about all controls the inflammation in our serum.
Most skin diseases (acne, eczema) are surface manifestations of leaky guy, a condition in which the lining of the intestines become damaged and porous due to inflammation.
A healthy liver protects the brain and gut from assault.
Leptin controls all energy production in the human body.
Try to eat as early as possible in the morning - within 30 mins of waking.
Never snack. Snacking destroys the timing and circadian clocks that work in unison with leptin.
Try to allow 4-5 hours betwen meals and sleep time.
Avoid sitting at all costs
The sleep goal is 7.5-8 hours.
Leaky guy is treated by eating a dairy free paleo diet and add poly-phenol rich vegetables and lots of leafy green vegetables.
Inflammation causes heart disease, and diet about all controls the inflammation in our serum.
Most skin diseases (acne, eczema) are surface manifestations of leaky guy, a condition in which the lining of the intestines become damaged and porous due to inflammation.
A healthy liver protects the brain and gut from assault.
Leptin controls all energy production in the human body.
Try to eat as early as possible in the morning - within 30 mins of waking.
Never snack. Snacking destroys the timing and circadian clocks that work in unison with leptin.
Try to allow 4-5 hours betwen meals and sleep time.
Avoid sitting at all costs
The sleep goal is 7.5-8 hours.
March 5, 2014
Good information (although, once he started talking about his website, it quickly grew patchy, expecting you to refer to the website). It's not often the doctors come to slum it with us saturated fat lovers (although this gets better with every year), so we take what we can get. I admire Dr. Kruse - he runs his practice on these beliefs, and that's something else you don't get a lot in the medical profession. Anyway, although I feel that the book is poorly organized and could have used a lot more editing, particularly for style, the information itself is incredibly valuable.
I'm ages away from laying underneath 20 bags of ice for an hour, though.
I'm ages away from laying underneath 20 bags of ice for an hour, though.
January 19, 2016
Carbs matter, cold matters, meditation matters and exercise matters. Fascinating personal experiences and theories around a super low carb life. Strongly recommended.
January 10, 2025
I listened to this. I'm going to order the hard copy. Full of interesting stuff.
May 10, 2025
Valuable and interesting information in here
But frustrating to read all the ways the modern world we live in is not designed for us to be healthy
But frustrating to read all the ways the modern world we live in is not designed for us to be healthy
December 6, 2015
Digging Deep Comes Up Simple
Perhaps our instincts knew all along what Dr. Jack proved for himself: the beauty of cold adaptation as the Way to performance breakthroughs. I applaud the man's process as well as his superior method of inquiry. But the fact that I can have it for 10 bucks rather than medically sanctified "boring through of the wallet" as he says or through a 3-day -several-hundred-dollar camp says to me his Leptin sensitivity method is earnest. The fact that he uses BOLD (Kotlar) principles and BLINK (Gladwell) educational methods makes me intellectually horney.
Perhaps our instincts knew all along what Dr. Jack proved for himself: the beauty of cold adaptation as the Way to performance breakthroughs. I applaud the man's process as well as his superior method of inquiry. But the fact that I can have it for 10 bucks rather than medically sanctified "boring through of the wallet" as he says or through a 3-day -several-hundred-dollar camp says to me his Leptin sensitivity method is earnest. The fact that he uses BOLD (Kotlar) principles and BLINK (Gladwell) educational methods makes me intellectually horney.
September 11, 2025
"That missing link is treating human disease using an evolutionary paradigm to guide us."
"How can 2 million years of nature's experiments not be good enough for modern health care."
"If you don't believe in what you're doing people will perceive that before you even complete your thoughts or actions. People don't care what you know until they know how much you care."
"Society rewards compliance and mediocrity."
"The best thing you can do is the right thing; the next best thing you can do is the wrong thing; the worst thing you can do is nothing. Evolution punishes inaction."
"How can 2 million years of nature's experiments not be good enough for modern health care."
"If you don't believe in what you're doing people will perceive that before you even complete your thoughts or actions. People don't care what you know until they know how much you care."
"Society rewards compliance and mediocrity."
"The best thing you can do is the right thing; the next best thing you can do is the wrong thing; the worst thing you can do is nothing. Evolution punishes inaction."
January 19, 2021
Science of food as medicine!
A lot to learn from this book. Dr. Kruse work lends scientific credibility to several traditional health systems. One of them, the ancient Indian AyurVedic (Science of healthy living and ageing) talks about food being as preventative and curative medicine. Ayurveda also talk about Vichaar , VyavHaar and Aahaar( Thought behaviour and diet) being the building blocks to avoid Aushadhi (medicines).
Hopefully Epi-paleo Rx will soon be popular
A lot to learn from this book. Dr. Kruse work lends scientific credibility to several traditional health systems. One of them, the ancient Indian AyurVedic (Science of healthy living and ageing) talks about food being as preventative and curative medicine. Ayurveda also talk about Vichaar , VyavHaar and Aahaar( Thought behaviour and diet) being the building blocks to avoid Aushadhi (medicines).
Hopefully Epi-paleo Rx will soon be popular
January 12, 2015
This is quite complex subject matter and it is very easy to get lost in it all. You need to read this with the website references (and take your time to do so).
Implementation advice for lifestyle changes are very clear, but a meal plan would have been much appreciated - references to how to change the diet are a bit patchy. The companion cookbook has some excellent recipes.
Implementation advice for lifestyle changes are very clear, but a meal plan would have been much appreciated - references to how to change the diet are a bit patchy. The companion cookbook has some excellent recipes.
February 21, 2020
I value this book.
December 28, 2016
Very intriguing perspective on our nutrition. His theories make sense and his findings credible.
January 15, 2017
Fascinating case made for berry-picking crustaceans and fish around the East African Rift Zone during the K-T event. Excellent recommendations for ketosis and leptin insensitivity.
October 7, 2019
c1 closing the great divide
lipid isn't the cause of heart desease
c2 primal sense it comes with your biology so use it
c3 using primal sense to adapt to change
act
c4 the fuels of epr and current policy of truth in heathcare
c5 what are epr lab panel techniques to bio hack one's self
c6 disease one osteoporosis osteopenia
the primal osteoporosis rx: high fat, high protein paleolithic
diet/ pastured butter(K2 source), grass-fed meats, pastured
eggs, organic, pastured bacon, and coconut oil/ no smoke, no
excess drinking/ no conventional osteoporotic drug/ vitamin d3
k2/ lift weight
c7 disease two obesity
during eat: never snack/ 3 to 2 meals a day/ breakfast early/ do
not work out aroud breakfast/ 4 to 5 hours between meal and
sleep/ work out after 5pm/ within an hour of sunset, darker
surrouding/ meditation or excercise before sleep
sign of leptin sensitive: men notice quick weight loss/ women
notice mood changes first(calmer or more sleepy), sleep will
improve/ change in sweat pattern/ better recovery from
excercise/ hunger and craving gone/ when awaken feel refreshed
post eat: paleo template plus necessary carbon/ within 1h rising
50 percent of daily carbon with 25g protein and 30g fat/ never
miss breakfast/ avoid workout before breakfast/ daily activity
between 9am and 4pm, no sit, more neat/ 25% carbon from lunch/
best time to workout is 1-5pm when least convinient/ within 1h
of late afternoon workout eat dinner, including up to 75
protein/ complete dinner before 7pm, especially in autumn
winter/ sleep by 11pm(ss) 10pm(aw)
key points in post: high protein comsumption at night not at
breakfast when reset/ carbon consumption parallel activity
and light cycle/ train 9am-4pm/ train 45min before dinner
is best
c8 diabetes a disease of the modern age
what diabetes really is: eat carbon 247, and not face winter
radical rule : sleep and cold environment as primodial condition,
cold reverse insulin resistance/ evolution speeds up as time
progress/ epidemics not caused by genetics
type2 protocol: eat ketogenic paleolithic diet until fasting
blood glucose below 88/ cold thermogenesis/ coconut oil, ghee,
pastured butter/ especially coconut oil/ vitamin d3, k2
c9 heart disease and the epi paleo rx
primal rx for prevention: monitor risk and eat vitamin d/ big ldl
particles is good/ primal diet essential/ omega 63 ratio/
increase ldl receptor activity/ high intensity weight train/
mindfulness/ apoe4/ lipoprotein particles bad for arteries/
vap not accurate
c10 autoimmunity and the leaky gut
cure: dairy free verson of paleo and many vegies
hashimoto thyroiditis/ autism
c11 central nervous system diseases of stroke neurodegeneration
c12 the monster leptin reset thread at mark's daily apple
c13 proof that the epipaleo rx is paleolithic diet of all time
ketogenic diet, cold temperature linked to longevity, pain
control, leptin function and low appetite
leptin rx reset/ cold thermogenesis on pain elimination/ mismatch
of evolutions
when warm adapted, eat vlc diet only lead skinny fat
lipid isn't the cause of heart desease
c2 primal sense it comes with your biology so use it
c3 using primal sense to adapt to change
act
c4 the fuels of epr and current policy of truth in heathcare
c5 what are epr lab panel techniques to bio hack one's self
c6 disease one osteoporosis osteopenia
the primal osteoporosis rx: high fat, high protein paleolithic
diet/ pastured butter(K2 source), grass-fed meats, pastured
eggs, organic, pastured bacon, and coconut oil/ no smoke, no
excess drinking/ no conventional osteoporotic drug/ vitamin d3
k2/ lift weight
c7 disease two obesity
during eat: never snack/ 3 to 2 meals a day/ breakfast early/ do
not work out aroud breakfast/ 4 to 5 hours between meal and
sleep/ work out after 5pm/ within an hour of sunset, darker
surrouding/ meditation or excercise before sleep
sign of leptin sensitive: men notice quick weight loss/ women
notice mood changes first(calmer or more sleepy), sleep will
improve/ change in sweat pattern/ better recovery from
excercise/ hunger and craving gone/ when awaken feel refreshed
post eat: paleo template plus necessary carbon/ within 1h rising
50 percent of daily carbon with 25g protein and 30g fat/ never
miss breakfast/ avoid workout before breakfast/ daily activity
between 9am and 4pm, no sit, more neat/ 25% carbon from lunch/
best time to workout is 1-5pm when least convinient/ within 1h
of late afternoon workout eat dinner, including up to 75
protein/ complete dinner before 7pm, especially in autumn
winter/ sleep by 11pm(ss) 10pm(aw)
key points in post: high protein comsumption at night not at
breakfast when reset/ carbon consumption parallel activity
and light cycle/ train 9am-4pm/ train 45min before dinner
is best
c8 diabetes a disease of the modern age
what diabetes really is: eat carbon 247, and not face winter
radical rule : sleep and cold environment as primodial condition,
cold reverse insulin resistance/ evolution speeds up as time
progress/ epidemics not caused by genetics
type2 protocol: eat ketogenic paleolithic diet until fasting
blood glucose below 88/ cold thermogenesis/ coconut oil, ghee,
pastured butter/ especially coconut oil/ vitamin d3, k2
c9 heart disease and the epi paleo rx
primal rx for prevention: monitor risk and eat vitamin d/ big ldl
particles is good/ primal diet essential/ omega 63 ratio/
increase ldl receptor activity/ high intensity weight train/
mindfulness/ apoe4/ lipoprotein particles bad for arteries/
vap not accurate
c10 autoimmunity and the leaky gut
cure: dairy free verson of paleo and many vegies
hashimoto thyroiditis/ autism
c11 central nervous system diseases of stroke neurodegeneration
c12 the monster leptin reset thread at mark's daily apple
c13 proof that the epipaleo rx is paleolithic diet of all time
ketogenic diet, cold temperature linked to longevity, pain
control, leptin function and low appetite
leptin rx reset/ cold thermogenesis on pain elimination/ mismatch
of evolutions
when warm adapted, eat vlc diet only lead skinny fat
This entire review has been hidden because of spoilers.
August 9, 2025
A Blueprint for Optimal Health Through Evolutionary Wisdom
The Epi-Paleo Rx by Dr. Jack Kruse is a transformative guide that reshaped my perspective on health, thoughts, and life. This book brilliantly explains how evolutionary principles drive optimal health, offering practical strategies to align our lifestyle with nature. Dr. Kruse emphasizes eating nutrient-dense foods like marine fats and proteins, with a seasonal approach to carbs—moderate in spring and summer, minimal in fall and winter—to sync with our circadian clock.
The book highlights the critical role of light cycles, stressing AM sunlight exposure (TINA) for the eyes and skin, while advocating for complete darkness at night, free from artificial light, nnEMF, and blue light. Cold thermogenesis is another game-changer, significantly boosting my health and vitality.
Dr. Kruse’s insights are revolutionary, blending science and practical advice to optimize well-being. This is a must-read for anyone seeking to reclaim their health through nature’s blueprint. Thank you, Dr. Jack Kruse, for this life-changing book!
The Epi-Paleo Rx by Dr. Jack Kruse is a transformative guide that reshaped my perspective on health, thoughts, and life. This book brilliantly explains how evolutionary principles drive optimal health, offering practical strategies to align our lifestyle with nature. Dr. Kruse emphasizes eating nutrient-dense foods like marine fats and proteins, with a seasonal approach to carbs—moderate in spring and summer, minimal in fall and winter—to sync with our circadian clock.
The book highlights the critical role of light cycles, stressing AM sunlight exposure (TINA) for the eyes and skin, while advocating for complete darkness at night, free from artificial light, nnEMF, and blue light. Cold thermogenesis is another game-changer, significantly boosting my health and vitality.
Dr. Kruse’s insights are revolutionary, blending science and practical advice to optimize well-being. This is a must-read for anyone seeking to reclaim their health through nature’s blueprint. Thank you, Dr. Jack Kruse, for this life-changing book!
February 14, 2025
I came to Kruse, as many have, through his podcasts with Rick Rubin. In reading Kruse's recent writings on social media, he is dismissive of the impact of food, with light overshadowing its effects to almost nothing.
Many times he has said that if your light environment is good, you could eat shit on a shingle.
It was interesting to read this earlier work, when much more of his focus is on food and its impact on your health. Quite a stark difference.
Although this book was written many years ago, mainstream medicine still has not adopted many of his tests or theories. Leptin is still a virtual unknown, as are many of his testing regimens.
His theories on pregnenolone steal syndrome were novel to me, as was reading about the impact of light/vitamin D on cholesterol levels.
I also liked his theory on the K-T extinction event, and how this would have selected for mammals with certain conserved traits, such as the response to light/dark and cold.
Many times he has said that if your light environment is good, you could eat shit on a shingle.
It was interesting to read this earlier work, when much more of his focus is on food and its impact on your health. Quite a stark difference.
Although this book was written many years ago, mainstream medicine still has not adopted many of his tests or theories. Leptin is still a virtual unknown, as are many of his testing regimens.
His theories on pregnenolone steal syndrome were novel to me, as was reading about the impact of light/vitamin D on cholesterol levels.
I also liked his theory on the K-T extinction event, and how this would have selected for mammals with certain conserved traits, such as the response to light/dark and cold.
January 26, 2024
Another well-written Science book from alternative health theory (paleo, keto, fasting and cold-induced thermogenesis (CIT) therapy) And the author is an admitted adherent to N=1 experimentation. There a bit of hokum (e.g. fictional biographies of success patients) but I found most of the both credible and easy to understand (though I have studies biochemistry). Will the rest of the world love the book? I don't know, but; they should as this theory works for me (except the CIT) and IMO Keto+IF will eventually Change the World... Good Health for most of US; Doctors go back to setting broken legs! How does that sound?
November 17, 2023
Best ever book ever on how to connect to an extreme degree with your ancestral DNA
I could reread this book forever and never get tired. Jack Kruse has opened the door to the past and is probably one of the greatest mind on earth. His teaching has changed my life profoundly and will change it forever. My journey to live back the way I'm built for just took a steep turn.
Thank you a thousand time.
I could reread this book forever and never get tired. Jack Kruse has opened the door to the past and is probably one of the greatest mind on earth. His teaching has changed my life profoundly and will change it forever. My journey to live back the way I'm built for just took a steep turn.
Thank you a thousand time.
January 9, 2025
A great perspective regarding leptin and its overall impact on health. Could this be the precursor to our symptoms of poor health labeled as disease?
This book is full of scientific data and challenges conventional thought toward modern medicine, treatment and healing. As well, Kruse offers templates for addressing health through ancestral diet and movements.
The simplicity of healing may be astounding, but the effect of that simplicity tackles many complex issues.
This book is full of scientific data and challenges conventional thought toward modern medicine, treatment and healing. As well, Kruse offers templates for addressing health through ancestral diet and movements.
The simplicity of healing may be astounding, but the effect of that simplicity tackles many complex issues.
June 4, 2023
I will be using this book as a reference for years to come. It goes over every modern disease with the modern prescription, and then contrasts that with Dr. Kruse's prescription. Kruse is a neurosurgeon who healed his own illness and lost 130 lbs in 11 months by using light, cold therapy, and ketosis. And recommends these things for anyone who wants to correct their metabolic health.
January 17, 2025
A worm hole that keeps getting deeper. Much as changed and evolved since Kruse wrote this but its a great starting point and allows one to stop, look up a word and then continue to learn. Basically we are no longer on a flat earth and this book tells us why. Then we need to keep researching as JK does.
October 31, 2025
really good. man the first half was very technical and sometimes boring but as the 2nd half got started and espically towards the end i was really enjoying it (i like practical health lol). Jack just knows so much lol, he will say something off hand that will make you rethink alot of what you know or understand something in a deep way. Very worth the read.
4.5/5
4.5/5
March 30, 2022
Jack is one of the best biohackers we know. His work on paleo and nutrition is going to be useful for generations to come. In Epi-paleo Tx i found some many new insights on how to manage wellbeing and more substantially how the food we always ate is much more relevant now than ever before!
October 23, 2022
TOUGH PROTOCOL
I understand quite a bit of the logic and scientific knowhow of this book but feel that it is far too difficult to follow for your average Westerner. Eating mostly seafood and some foods I've never heard of is costly, time consuming and unavailable.
I understand quite a bit of the logic and scientific knowhow of this book but feel that it is far too difficult to follow for your average Westerner. Eating mostly seafood and some foods I've never heard of is costly, time consuming and unavailable.
August 17, 2025
3.5 stars. Overall some good information in this book. There are a lot of things in here that are free on his website and there is a lot of evolutionary theory that I just skip, but I think if you are interested in the lifestyle or reversing disease you should definitely read it!
February 17, 2022
Very informative and thought provoking.
May 11, 2023
This will change you.
April 6, 2024
I will probably refer back to this book sometime in the future, especially for the labs to check. But I just could not get over his writing style and did not finish the book
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