SUPER Body: A 3-Week Program to Harness the New Science of Body Composition and Restore Your Youthful Contours

by William Davis

Take your health into your own hands by focusing on your overall body composition, microbiome, and the restoration of ancestral foods with this cutting-edge new book from the bestselling author of Wheat Belly and Super Gut.

Forget everything you've been told about dieting (from your doctor, the food industry, wellness influencers, etc.). Too many of us mistakenly believe that calorie restriction, pharmaceutical weight loss drugs, and bariatric procedures are effective solutions for weight loss. However, these “solutions” are plagued by serious problems, including virtually guaranteed weight regain. Muscle mass is what maintains our weight, and it also provides youthful vigor, mobility and overall health. When we diet, any muscle lost is often re-gained as fat, leaving us in worse shape than before. The essential microbes that have also been lost in our diet weakens us in the same way.

In SUPER Body , William Davis, MD reveals how we can restore our bodies through nutrition, microbes, and supplements. The solutions to health, including weight management, do not lie in pharmaceuticals or procedures, but in returning to the natural foods necessary for human life.

Genres: Nonfiction, Health

280 pages, Kindle Edition

Published December 16, 2025

About the author

Librarian Note: There is more than one author by this name in the Goodreads database.

William Davis, MD, is the #1 New York Times bestselling author of the Wheat Belly series of books exposing the changes that agribusiness has inflicted on this plant and the effects on people who consume it. He is also author of Undoctored that shows people how to take back individual control over health with superior results.

His most recent book is Super Gut: The 4-Week Plan to Reprogram Your Microbiome, Restore Health, and Lose Weight that shows how to restore microbes lost by modern people and enjoy results including deeper sleep, reduced appetite, increased empathy, restoration of youthful muscle and strength, and smoother skin with reduced wrinkles.

Dr. Davis has appeared on national television shows including Live! With Kelly and CBS This Morning. He lives in Milwaukee, Wisconsin.

Reviews

[Elaine · Rating 1 out of 5]

Thank you to NetGalley for an ARC of SUPER Body.

This is my first wellness book of 2026 and...it's not great.

It's not good, either.

First, I'm not familiar with the doctor; I didn't read his previous book.

But I'm always on the lookout to improve my diet, my health, and my workout routine.

Second, there are some points I agree with but not all and I'll explain why.

The doctor is hung up on how our ancestors ate a millennia ago.

Give it up! We're never going back to our hunter/gatherer ways.

The book aims to educate readers on vital microorganisms our modern diet and lifestyle no longer our body no longer produces and their roles in better eating, living, and longevity, but it misses the mark in several important areas.

One major flaw is the overemphasis on a narrow range of vitamins and minerals without acknowledging the diverse nutritional needs across different cultures.

The doctor is also hung up on the stereotype that many people don't eat organ meats, which is true.

But this is a narrow viewpoint of the entire population, much less the world.

His generalized statement disregards many cultures that have been eating organ meats for centuries, revealing a disappointing lack of cultural awareness.

This cultural ignorance extends beyond organ meat, as the book does not account for how various ethnicities consume foods differently.

There are traditional practices around the world, not just the indigenous tribes the author mentions briefly, that attests to nutritional wisdom that has existed long before current dietary trends.

Ignoring how other cultures eat and prepare certain dishes can alienate readers who may benefit from a more inclusive approach to health and nutrition.

As a result, the writing is very, very repetitive, the doctor constantly repeating how our ancestors had washboard abs, sinewy arms and legs because they were too busy running after prey to hunt and running away from predators so we didn't become prey.

Doctor, stop living in the past!

The author offers few recommendations or supportive words on how to add these vitamins and minerals into our modern diet or how to slowly introduce them into our lifestyle.

There are no recipes or meal ideas, and no workout plans (running around like a hunter carrying a spear, anyone?) and the suggestions provided often feel impractical, especially for individuals with specific cultural or dietary preferences.

At the same time, the doctor ignores many other vital issues that contribute to body composition; exercise is essential, blood sugar, and inflammation all play an important role in how our body works and functions.

And because we're all different all these aspects impact us differently in a myriad of ways.

The author's focus on these specific microorganisms makes it sound like he believes these are the cure-all nutrients that will make us all have super lean bodies our ancestors had because they had it all; Neanderthal versions of Tom Bradys running around in loincloths, grunting and hooting at each other, and try to avoid getting eaten by predators.

It feels like he wrote this book primarily to berate us all for being too modern, for eating ultraprocessed foods that killed all the probiotics in our gut and intestines, and falling for pharma ads that promise health and beauty if we get this or that injection.

The author fails to keep in mind that some foods he recommends like salmon with the skin on is filled with filth and microplastics, as so much of our foods are full of now.

SUPER Body may give you a super body (jury's still out), but it lacks the nuanced understanding of dietary habits and the dirty foods our modern society now eat and live with that would allow it to be truly useful.

Just because the author has a medical degree does not excuse his lack of knowledge and inadequate understanding of varied cultural diets.

SUPER Body's generic, one-size-fits-all approach missed the mark with this reader.

[Sharon · Rating 1 out of 5]

I found this book unreadable. He makes the most preposterous claims. I agree we shouldn’t eat processed foods. We should foster our Microbiome because it is directly linked to our health and well-being. Otherwise, I don’t know where he’s getting his information and what he’s selling to people.

[Donna · Rating 4 out of 5]

I've read three other books by this author, some I've liked, some I didn't. This one felt like a further clarification of his book Super Gut: A Four-Week Plan to Reprogram Your Microbiome, Restore Health, and Lose Weight, which is the one I didn't really care for.

I appreciated the added detail and clarification here. I also liked how he organized his research, not to mention his enthusiasm for this work.

Is this a cure all? Probably not. I've yet to read that book. But I will say that SIBO is real, and more doctors are starting to talk about it. For people who may be struggling or looking to improve their microbiome, this feels worthwhile and something worth exploring.

Now with that said, the author does make a few statements that came across as wild claims. I wish there were clearer studies and testimonials cited to support this. But overall, the author's message kept me in and definitely gives food for thought. So 4 stars.

[Jessica Hicks · Rating 2 out of 5]

At first, I was totally onboard with everything this guy was saying. It’s all based on living the life we are genetically programmed for- whole foods that our ancestors ate, which means organs, skin, fat and lots of meat plus vegetables. Yes! I’ve done this diet before- the Adrenal Transformation Protocol. Best I’ve ever felt, but so much work. Did he have an easier way? Actually… no he did not. I got to the recipe section and saw ingredients our ancestors certainly did not eat- lots of cream cheese and sugar alcohols. Wait a second- this is the keto diet. Haven’t we learned already that the keto diet is not safe? I was frustrated that I’d read 200 pages of research that didn’t have much to do with the actual diet. AND it’s tons of rules about what you can’t eat but no sample meal plans so I assume it’s very difficult to put into practice. Thank you for the gifted copy, GCP Balance.
🤨
Here’s what I made:
🍕 Asparagus and Mushroom Pizza- literally a keto pizza. Crust is almost entirely made of cheese. And tastes like vegetables and cream cheese
🥣 Lentil Soup- really good! Loved the curry and coconut milk. They take this soup to the next level.
🍄‍🟫 Baked Mushroom Thighs with Mushroom Sauce- putting mushrooms and cream in a food processor is not the move.
🐷 Pork Fried “Rice”- this was fine. Nothing to write home about.

[Deb · Rating 3 out of 5]

It was basically a repeat of Super Gut. With maaaybe a chapter or two that explain the impact of the gut on body composition.

The info is good, I’d recommend Super Gut over this. Or just review the 3 week program in this book and pick what works for you.

My biggest annoyance was that there were repeat ideas in literally every chapter. Maybe the publishers assume readers pick and choose which chapters to read, but for someone reading the full book, the repetition was annoying and I ended up skipping through all of it.

If you haven’t read super gut then I bet you’ll like it!

[Nancy · Rating 5 out of 5]

I’ve read several of William Davis MD books starting with “Wheat Belly” which helped me understand why eating grains was destroying my gut and my health. “Super Gut” also by William Davis helped me understand why I still had food intolerances which has been helped by learning to make and eat regularly his Sibo “Yogurt” which is not really a yogurt as he explains.
His most recent book “Super Body” has shown me I need to continue my sensible whole food diet, avoiding wheat, grains and sugar and other highly processed foods, focus on getting enough protein and exercising enough to maintain muscle as I age. He even helped me understand how to use my metabolic impedance scale which I had already purchased on Amazon!
I have read many other books on health by many other authors but I have to say William Davis seems to be the most knowledgeable, his advice being the most balanced and practical overall and he seems trustworthy. He also has many free videos and podcasts on YouTube and other platforms(Audible, etc.) He truly seems to be interested in educating the public as a protection of our health and well being. Hopefully he makes a nice living at this because he deserves it and I appreciate the difference it has made in my health.










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[Diane · Rating 3 out of 5]

New Year, New Me, right? Seeing how I have diabetes in my family’s genes, I decided to try and lower my triglycerides and make changes to my diet to lower my carbs and sugar intake this year. I was lucky enough to score the audiobook from @HachetteAudio and the hardcover from @GrandCentralPub. I generally like having the digital or print version of a health book for easy reference, especially when it contains recipes like this one does.

The audiobook was narrated by professional narrator Dan Bittner, who definitely made listening to this dry info more palatable. It wasn’t bad, but so repetitive. Did the author get paid by the word? This could have been whittled down to 100 pages max, plus the recipes.

Basically, we’re talking about a whole food, high-protein, low-carb diet fortified with probiotic yogurts you can make yourself. I don’t fancy making my own yogurt myself, so that turned me off. But it was good info with some recipes I might try.

If you’re interested in checking it out, it’s available for free with #KindleUnlimited.

Thank you, @GCPBalance and @HachetteAudio for my free book and audiobook.

[Heather Burroughs · Rating 3 out of 5]

The book has some solid ideas but spends more time on backstory and less on the actual implementation of the protocol. very repetitive if you read super gut.

[Kristin Eoff · Rating 2 out of 5]

I saw this at the library and thought I'd give it a try. It seems to make some valid points about the health benefits of eating more fruits and vegetables and fewer processed foods, but I didn't care for the writing style, which comes across as both pompous and misogynistic.

Author William Davis starts the book off in his introduction by implying that his three-week plan will take people from overweight to healthy and petite. On the face of it, this seems wildly unrealistic, but I think he actually means that the plan takes three weeks to fully implement. Then one has to follow the plan indefinitely to actually get all the weight off.

Davis starts Chapter 1 by repeating a "thoughtless" comment by fashion critic Richard Blackwell about Oprah Winfrey's being "bumpy, lumpy and downright dumpy" (3). Davis acknowledges that this quote was making fun of Winfrey, yet he opens the book with this demeaning quote. Certainly he could have mentioned Winfrey's struggles with weight without repeating this hurtful statement. If he knew it was cruel, why did he repeat it if not to get further shock value out of it?

This opening paragraph is only the first of countless unappealing descriptions of fat. Davis' favorite words are "bulges" and "protuberances," which he uses repeatedly throughout the book even though they are really gross and unappealing. I don't think he needs to be so graphic and repetitive to make his points, and it comes across as really fat-shaming.

Next, he speaks longingly about the days of the hunter-gatherer people 50,000 years ago and writes floridly and excessively about how fit, muscular and chiseled the men were. And yes, he is talking specifically about prehistoric men because he waxes eloquently about how these men don their best loincloths, sharpen their spears and then chase their prey over miles before coming home to share their spoils with their clans. The whole example is very male-centered.

Now granted, I'm sure most prehistoric people likely had no fat because they were active all day long trying to hunt and gather enough calories to subsist another day. Of course, many people today -- in the United States at least -- are overweight because they sit on their couches and order pizzas for dinner.

However, I am skeptical of Davis' claim that these prehistoric men commonly lived to 50, 60 or 70 years old because their lifestyle was so healthy. Even disregarding the "high-risk first decade of life," which was undoubtedly characterized by a high infant mortality rate, this depiction of a mythical ultra-fit super hunter fails to take into account the fact that prehistoric people faced many serious health threats every day such as diseases, tooth abscesses, parasites, cuts, infections, unsafe food, predators, food shortages and broken bones. His example of men's life expectancy also completely ignores the fact that women's longevity was likely lower than men's because they faced the additional, deadly risks of pregnancy and childbirth, plus the strain of nursing young children. Thus, while prehistoric people were almost certainly operating with a healthier body weight, I don't think Davis' depiction of strong, virile cavemen is painting a comprehensive picture of the overall health of prehistoric women, children and men.

Next, Davis writes about the dangers of visceral fat, which he states "increases estrogen and reduces testosterone levels, causing passive social behavior that impairs the ability to deal with stress" (11). Lacking any further explanation, this statement seems to imply that people with more estrogen (mostly women) are biologically more passive and thus somehow less able to deal with stress than men, and that being more aggressive somehow makes men more able to deal with stress, when in fact aggression is actually a chief cause of stress among people and groups. Davis' comment sounds a lot like a patriarchal justification of men's aggressive nature and a disparagement of women and their ability to deal with just as much physical and mental stress as men, if not more, because they might be not only hunting and gathering but also doing it while pregnant, nursing and/or taking care of small children.

As the book progresses, Davis continues to talk about bulges and protuberances while making the same points repeatedly. The repetition gets to be very tiresome, and I ended up skimming a lot of the book. He goes into detail about why prehistoric people were thinner and fitter than modern people, and he describes his plan for taking off excess weight by eating more probiotics and prebiotics, cutting out wheat and sugar, eating more vegetables and meats (including skin, brains, organs and connective tissue), taking collagen and inulin supplements, ingesting more milk and butter, and eating lots of fermented foods. He includes a host of recipes, with most calling for special ingredients found only online or at health-food stores. I haven't tried any of his recipes, so I don't know how good they taste. I imagine one would have to be very motivated to actually enact all of Davis' recommendations and follow these recipes. There is also an extensive list of works cited at the end of the book.

Overall, I think the book makes a lot of valid points and offers some logical recommendations. However, the tone is very male-centered, American-centered and white-centered. Davis doesn't acknowledge women's specific health concerns, the challenges of people in less-prosperous countries, or the diets of people from other cultures that eat more healthfully than Americans.

[Roy Turner · Rating 3 out of 5]

We’ve read William Davis’s work for years, and Wheat Belly was an important book for us. It changed the conversation around metabolic health and helped a lot of people rethink their relationship with food. Super Body has some of that same energy, but it’s a more uneven experience — interesting in places, questionable in others, and ultimately something we’d only recommend after someone has already fixed their foundational issues.

One of the strongest parts of the book is Davis’s warning about the new wave of weight‑loss drugs. His chapter on GLP‑1 agonists is a genuine highlight. He raises concerns about muscle loss, metabolic rebound, and the long‑term consequences of relying on pharmaceuticals instead of addressing underlying problems. We appreciated that he took the time to spell out those risks clearly.

We also liked his critique of the Calories In / Calories Out model. He uses a memorable cockroach metaphor to describe how persistent that theory is, and his broader point — that metabolism is more complex than a simple math equation — is well taken.

But we found ourselves increasingly cautious as the book went on. Some of his claims, especially around dramatic strength gains and the necessity of his yogurt protocol, strained credibility for us. We can help people with many of the issues he describes without making yogurt, and while it’s possible that improving someone’s overall health might incidentally shift their gut microbiome, we’ve never tested that directly. His “missing microbes” framing is interesting, but it’s not proven, and the confidence with which he presents it felt premature.

For readers who are curious and already have their basics in order, Super Body may still be worth exploring. There are good ideas here, and Davis remains a passionate advocate for metabolic health. But this isn’t the place we’d start, and it’s not the book we’d hand to someone who needs clarity or guidance. It’s a follow‑up read — something to pick up only after the foundational work is done.

*Thanks to Microsoft Copilot for helping us craft this review*

[BHK · Rating 5 out of 5]

I’ve read a few of William Davis’s previous books like Wheat Belly and Super Gut, and SUPER Body continues his streak of offering eye opening and science backed health advice that actually feels doable. This book is a total mindset shift if you’ve been stuck in the diet culture loop of counting calories or relying on meds and quick fixes. SUPER Body reframes the conversation entirely around body composition, microbiome health, and ancestral nutrition. Davis makes a strong case that real, sustainable health isn’t about losing pounds at any cost, but about rebuilding muscle, healing your gut, and nourishing your body the way nature intended. His three week program is packed with practical guidance, but also dives into fascinating new science that doesn’t feel overwhelming. If you’re tired of fads and want something that actually supports long term wellness, this book is well worth reading. It’s a refreshing, empowering approach that makes you feel like you’re finally working with your body, not against it.

[Jeatherhane Reads · Rating 4 out of 5]

I’m always thrilled to get an advance copy from @gcpbalance because they put out some fantastic books that make me think about and pay attention to health and wellness. I find that when I’m reading these kinds of books, I tend to take care of myself a little bit better.

This book reiterated something that I’ve been reading a lot of lately – that a downfall of modern diets is that what we are eating is increasing insulin resistance which is a cause of obesity and other health problems.

The author – who also wrote the popular Wheat Belly – advocates, as a solution, to get your gut microbiome back to a natural state that helps the body do what it’s supposed to do.

After finishing the book, I started taking the recommended probiotic (L. Reuteri) as well as collagen (for my bones and skin) and once again I’m trying to reduce the amount of sugar and refined carbs I put in my body. It’s too soon for a verdict, but I already feel much better.

[Laura (Kyahgirl) · Rating 2 out of 5]

The cover of this book states ‘A 3-week program to harness the new science of body composition and restore your youthful contours’. That is pretty deceptive in my opinion. There is no ‘program’ and the new science of body composition is a broad and kind of useless term.

I would recommend starting at Chapter 9 and reading the last part of the book (starting there), and the appendices. There was some useful information and the probably the best thing I got from this book was information on how to make a yogurt that is really good for your gut. I already use an Instant pot to make yogurt so this just takes it to the next level. So, I got a useful thing from the book and am glad of that!

[Jennie · Rating 4 out of 5]

Super Body builds on Williams Davis's familiar approach to health, focusing on metabolic repair, muscle preservation, and long term wellness rather than quick fix weight loss methods. I appreciated the emphasis on strengthening the body from the inside out, especially the focus on muscle, gut health and avoiding strategies that sacrifice long term health for short term results. The three week reset format makes the information given in the the book feel more actionable. Overall, it's a solid read for anyone interested in improving body composition and metabolic health beyond the usual diet trends.

[J Kromrie · Rating 5 out of 5]

Thanks to Netgalley and Grand Central Publishing | Balance for this informative eARC.

Among the many books that promise to restore your health and vitality, the science based book Super Body by William Davis delivers. I read this book shortly after my request to read and review it was approved. I was convinced it might help me and I purchased the suggested supplements right away and followed Dr. Davis's suggested regime. I experienced an increase in energy and vitality - if you are looking for a book that meets its promises and improves your energy and health, pick up a copy of Super Body as soon as it hits the shelves!

[LittleRead · Rating 4 out of 5]

Most of us have heard about probiotics by now. But they we really understand what’s behind them and what Benefits gut health really brings to the body? This book was a great resource for me to understand more and how to get a better hold on my gut health. I actually find it to be fascinating as the doctor is credible, and backs up everything he claims and speaks about with facts and studies. It’s hard to find out these days. But this book delivers, and I’ve already recommended it to several friends.

[Sharon · Rating 3 out of 5]

Not sure on this one. I think there are a lot of good things in this book, like not eating processed foods, and getting our gut microbiome in order, just not sure about his methods. We need to have our whole food system overhauled. I don't think the idea of going back 50,000 years and trying to recreate their food chain is necessarily the best idea.

Thanks to Net Galley and Grand Central Publishing/Balance for this ARC, in exchange for my honest review.

[Barbara · Rating 4 out of 5]

Good for people with SIBO

This book wasn’t for me. I don’t have SIBO. I was sensitive to or allergic to ingredients in the recipes. Over the last three years I have worked out what I can and cannot eat, and with the help of my doctor, we have eradicated or nearly eradicated my digestive issues.
For some who does have SIBO, this would be a very informative book.

[Jill Keller · Rating 5 out of 5]

Life changing

Reading Dr. Davis's books and implementing what I learned has helped me improve my health, lose weight, and feel so much better overall. Much fewer migraines, better sleep, and more energy.

[Elisa DC]

Really interesting!

[LauraBeach123 · Rating 4 out of 5]

And now I’m making my own yogurt like substance…😋

[Raymond · Rating 4 out of 5]

I am gonna try the yogurt recipe