The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good!

by Gerard E. Mullin

Research shows that gut microflora and intestinal microbiota play a pivotal role in weight maintenance through its influence on metabolism, appetite regulation, energy expenditure, and endocrine regulation. Gut flora imbalance is why so many people can't lose weight despite exercising more and eating less.

In The Gut Balance Revolution, Dr. Gerard Mullin—the foremost authority on digestive health and nutritional medicine—explains how to prevent leaky gut, inflammation, and insulin resistance, which are major contributors to obesity. This book will teach you how to rebalance the gut microbiome using a simple three-step method:

Reboot: Weed out fat-forming bad bacteria by eliminating foods that make them grow and promote inflammation, insulin, and fat accumulation, and reignite fat burning metabolism with exercise and dietary supplements.

Rebalance: Reseed your gut with goods bugs and fertilize these friendly flora to establish a healthy gut ecology, reduce stress, and reinstitute a healthy lifestyle including sleep hygiene.

Renew: Carry this lifestyle adjustment forward and maintain your weight with good eating habits with allowances for pleasure foods.

The book features step-by-step meal plans, shopping lists, restaurant guides, recipes, recommendations on dietary supplements, and exercises for each phase so you can easily reboot, rebalance, and renew your health.

Genres: Health, Nonfiction, Nutrition, Science, Food, Medicine, Audiobook

432 pages, Paperback

First published September 23, 2014

Reviews

[Erica · Rating 4 out of 5]

I am not sure where the people who give this a 1 Star rating and then say there is no backing to what the author wrote are coming from. In fact it really bothers me when people give low ratings and then freely admit they didn’t even finish the book. Lame. Anyway, about the backing part; there really isn’t more than a few sentence in a row without at least one reference to a study, experiment, meta-analysis, etc. If the study is weak, he says so. If more studies should be done to find out more, he says so.

So I came across this book while watching one of those online infomercial jobbies about probiotics. Looking at the price of the said probiotics, and then looking at my local library, I decided to read for free. (We ended up buying the book in the end.) I can understand why a lot of people wouldn’t like reading through this, due to the scientific jargon, but I understood most of it, and was able to easily research the rest, so that wasn’t a big deal to me. The other slightly annoying thing is the claim that one can just print out the ready made weekly shopping list and be good to go. Unfortunately, not everything on the menu is on the shopping list, and that isn’t even touching the “buy this at a restaurant” meals that are on the menu.

All that aside, I am glad we have this book to consult as we continue changing our lifestyle. It really is just that, a lifestyle change. I choose to make most of the recipes from scratch, meaning I slow cook my own beans, I make my own yogurt, I use my own fresh or canned-myself vegetables, I make my own sauerkraut using a different recipe than the one in the book (mine takes 3 weeks instead of 1), and I go out of my way to find organic antibiotic-free meats. This is all time consuming and can be expensive. But for us, it has been worth it. So far, my husband has lost almost 40 pounds, no longer has nighttime acid reflux, no longer has lower back pain, and has much more energy. I have also been able to benefit, though my goal was not to lose weight. I have calcium deposits on both shoulders that are currently inoperable, suffer from digestive problems and widespread constant joint pain. I no longer have pain in my joints, my calcium deposits don’t bother me (because they are no longer inflamed), I don’t have the digestive problems, have energy and the movement capability to be active, and as a side bonus, I lost 12 pounds. (Also, for those who claim there was no information for people who have digestive problems and are not overweight, yeah, there is, and yeah, that’s me).Neither of us have to take any meds, supplements, or anything because we have addressed all of these problems with real, whole foods. We made it through Halloween and Thanksgiving with no rebound, and no we weren’t 100% on plan for those times. In fact, we had some fast food the other day and it was just not any good, our bodies have changed that much.

I would recommend this program to pretty much anybody.

[Elise · Rating 5 out of 5]

I remember going on my first "diet" at age 11. Every time I lost weight, I'd gain it back, and more. I instinctively knew at a very early age that the whole "calories in, calories out" mantra was bunk. No matter how much will power, no matter how badly I wanted it...attaining a healthy weight and lifestyle was impossible for me.

I was sick a lot as a child and was put on antibiotics regularly. It got worse as I got older. In my early 20s I was diagnosed with inflammatory arthritis. In my late 20s, I got diagnosed with Irritable bowel syndrome, GERD/reflux, and depression (but who wouldn't be depressed!). As a faculty member at a university teaching academic research and information literacy skills to college students, I started seriously researching causes/treatment of obesity and related diseases about 15 years ago. With access to the best scientific literature, and the ability to read and evaluate the findings from primary sources, I can say with some authority that Gut Balance Revolution is the first book that pulled together all of the findings that I'd found, without contradictions. Best of all, it's put into an easy to follow plan so there's no guesswork..and the results have been nothing less than miraculous!

For the first couple of months I *very* loosely followed the Phase One eating pyramid before seriously starting Phase One with my husband close to two weeks ago. He's never been overweight but put on some extra pounds after he broke his leg playing soccer. In less than two weeks, he has lost 13 lbs and feels great. Best of all, his sleep apnea (which was driving me NUTS with all night snoring) has dramatically improved. My GERD has also improved (I'm down to taking half the medication I used to need) and my chronic IBS has completely disappeared...and we both have incredibly increased energy levels and improved moods. Did I mention that I've lost over 36 pounds in 3 months? Going from 207 pounds to 171 pounds! But the improvements in my chronic pain has been the biggest reward by far. The best thing about Dr. Mullin's research is that it is designed to provide LASTING results. This is the first time I've found something that shows scientific proof that that is possible. I don't know how many times I've said "This time will be different" only to gain it all back. But this time *is* different.

I've already purchased copies for my sisters who also have autoimmune diseases in addition to obesity, as well as friends and co-workers. I talk to anyone who'll listen to me about it! It is truly revolutionary. If you have tried and failed. If you are close to giving up, please don't! This is going to add many healthy, pain-free years to my life, and it can do the same for you too. Please feel free to ask me any questions you may have. I am a convert/true believer. Thank you Dr. Mullin for saving my life.

[Ericka Clou · Rating 2 out of 5]

5 stars for nutrition and biology research. I’ll give the actual diet a try and get back to the rating and review. I suspect it works- as the author himself admits, all diets work initially. The issue is if it can be easily maintained. I’ll probably be combining with Alternate Day Fasting (ADF) so my attempt might not be especially instructive to others.

Update: I found this diet impossible to maintain long term. While I do continue to limit wheat, rye, and milk, it seems basically impossible to limit legumes, various fruits and vegetables, especially garlic and onions, and yogurt. I can't even remember which are the banned fruits and frankly, I don't want to.

[Crystal · Rating 4 out of 5]

This book on the surface is super simple, don't eat over-processed crap and you'll lose weight and feel great in the process. It's also chalk full of so much information that at times I had to put the book down and let my brain breathe. haha. It's a lot of information to take in, but well worth it and I loved that he used studies that had been conducted to help illustrate what he was trying to say.

Overall, it has made me think about my eating habits and my health as a whole and makes me want to make better food choices. Hopefully, this book can help me, and my family, eat more mindfully and get healthy in the process.

[Ken Van Allen · Rating 5 out of 5]

This is a practical look at a fascinating subject. While other authors are doing a great job popularizing the developing view that human beings (indeed all mammals and most other organisms visible to the naked eye) are a complex ecosystem consisting mainly of microbes, Mullin looks at the implications of this revised view of human nature for diet and its potential to impact our longevity and quality of life. He starts by offering a good motivation and overview of the subject, and around midway turns to specifics on how to reboot your body's colonies of microbes.

[Holly · Rating 4 out of 5]

If you are just getting into Gut Health this is a great book to start with! It tells you about the different types of good gut bacteria and what to eat and do to maintain a healthy balance. It also written in a way that is easy to read. I'm so glad I picked this book up on my journey to gut health. It has helped me make better decisions about what I eat.

[Jacqie Wheeler · Rating 4 out of 5]

I really enjoyed this book. I've been reading a lot of gut health books recently since I'm trying to fix my own bloating and gut problems. I like this one alot because it doesn't seem as strict as some other books I've read. He does advocate for a low-fodmap diet, but will let you have eggs and coffee (unlike another plan I was following).

He has multiple weeks of meal plans and recipes for all 3 phases. I'm currently starting week 2 of phase 1, and I've been enjoying the ease and flavor of the recipes. I got my copy from the library, so see if you can borrow it before buying - I'm not sure I would buy a copy, just because I don't see myself making the recipes outside of doing the gut protocol.

p.s. he doesn't talk about any supplements, so you may have to read a different book if you want gut health supplements (I recommend The Happy Gut, or Healthy Gut Healthy You).

[The Queen · Rating 5 out of 5]

One of the latest, and perhaps the best of the new books recently published on the gut microbiome and its influence on overall health. As a Johns Hopkins Medical School Professor and Director of Integrative Gastroenterology and Nutrition Services at Johns Hopkins Hospital, Dr. Mullin's career has focused on gut health, nutrition, and healthy weight management. Prior to college, he was a 293 pound teenager with a desire to become a doctor and sought solutions to help overcome his obesity. The empathy and knowledge he gained along the way give this book a personal and hands-on feel to the scientific associations he draws between food, gut health, and weight. Dr. Mullin's scientific evidence-based approach is supported with 35 pages of endnotes from years of research and data.

Although portions of the book are repetitive and I found the instructions for exercise routines unnecessary and a bit out of place, its usefulness as a nutrition tool outlining the effect of various food groups on gut health, is excellent. Stressing the importance of probiotic plant foods such as cruciferous vegetables as well as drastically reducing starchy and highly processed carbohydrates, Dr. Mullin gives us another perspective on the benefits of eating an abundance of low-glycemic, nutrient-dense vegetables. His list of super foods include: oats, avocado, asparagus, beans, quinoa, kale, miso, yogurt, kefir, kimchi, turmeric, ginger, vinegar, and whey protein, A proponent of moderate amounts of grass-fed beef, he emphasizes wild-caught seafood, white meat poultry, eggs and nuts for high protein foods.

Personally, I liked the emphasis "Gut Balance Revolution" placed on phytonutrients and the overall message that the best medicine for our bodies is located in our grocery store rather than at our pharmacy. The importance of establishing and maintaining a healthy gut microbiome and Dr. Mullin's detailed explanations on the mechanics of how gut flora influences metabolism, helps your gut recover from antibiotics, boosts your immunity and helps fight inflammation that may lead to chronic diseases, provides further incentive that a diet incorporating super foods and making nutrient-dense choices when we eat can positively influence health outcomes. It also contributes additional evidence debunking the simple math equation of, "calories in-calories out."

[Penny · Rating 5 out of 5]

Of the three books I've read on building the gut microbiome, all excellent, this one is marked by lots of research studies backing the author's claims, literally hundreds of studies cited in the endnotes. It was an interesting read, and it reinforced all I've been learning about the importance of maintaining good gut health through diet ... feeding the little critters what they love to eat ... lots of asparagus, artichokes, onions, and such. But this book focuses more precisely on losing weight as a positive outcome of building and maintaining good gut health. And it does so by including an exercise program, advice for getting more sleep, ways to reduce stress, how to cultivate mindfulness, and meditation as part of an overall program toward improving health and weight. It also has fifty easy recipes, shopping lists, and menus for various phases of the program.

This is well worth reading for anyone interested in fostering healthy and permanent weight loss.

[Cyndi · Rating 2 out of 5]

There is a lot of good information in this book. However, the author loses some credibility once he starts talking about the specifics of his plan. He splits the diet into three phases. In phase one you're told to avoid dairy and gluten, but when you read the list of foods you can eat, there are a number of cheeses listed. Last time I checked, cheese was a dairy food. In phase two, you can add dairy back in, but should still avoid gluten. Beer is an acceptable beverage in phase two. Most beer contains gluten and he never once mentions gluten free beer. Then there's salt. He writes off all salt as bad for you. There is a lot of research stating that while table salt is bad (and contains sugar), sea salt is actually healthy. My favorite part is the pep talk he gives at the very end. I will persevere, but just not on his plan.

[Denise · Rating 4 out of 5]

Interesting overview of a diet plan to rebalance your gut microbes. This doctor goes over a 3 phase diet he created. Most information I had heard before; some was contradictory. He reviews superfoods in one chapter then restricts some of those foods in phase 1 and brings them back in phase 2. An example would be berries as superfoods (not new information), but only blueberries allowed in phase one. no strawberries or blackberries. Then they are brought back in phase 2. Book seems well-researched. Easy-to-read. I don't follow the diet, but I did take a few things from the book and add them to my existing health routine such as cruciferous vegetables for lowering LDL.

[Alison · Rating 5 out of 5]

This was one of the most researched health books I've ever read. Dr. Mullin is a great writer & has helped many people with his easy to follow program. It is geared toward people who need to loose weight, but many people without a weight problem have some of the same issues addressed- that is my only "complaint". I've already referred many people to this work in the hope that they will learn more about their gut & take better care of it.

[Richard · Rating 2 out of 5]

Although Dr. Mullin has been thinking about the microbiome for years, most of this book is about standard alternative diet advice, with references to Omega-6, FODMAPs, Mediterranean Diet, etc. — you know...There’s not much about the microbiome here. It's mostly a modified Mediterranean-style diet, with sections on yoga, exercise, etc. -- with little specific reference to the microbiome.

[Chrisanne · Rating 4 out of 5]

I know. Totally hipster.
But I have relatives who rave about gut solutions being the magic key to life so I figured I'd give it a chance. And, I must admit, he does have some evidence and more peer-reviewed sources than I thought (I mean, his peers are not quite my peers, ya know what I'm sayin'?).

Anyway, it was interesting. I'm sure I'll live long enough to see whether he's right.

[Melinda M · Rating 5 out of 5]

The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good! by Gerard E. Mullin, MD is an interesting read. It is written in language that most people can understand and follow.

I received a copy thru a Goodreads Giveaway.

[Carly Brotman · Rating 5 out of 5]

Losing weight might seem like an impossible task to some, but if you take a scientific approach and pay close attention to what you are putting into your body, or what Gerard E. Mullin calls your “inner garden,” you will start to see real results. Gerard E. Mullin is a professor at Johns Hopkins University Medical School, and this book reveals practical insight on health overall. The body is a complex ecosystem, and Mullin helps you navigate it with his insight on how to maintain balanced flora. It is not so much about eating less and exercising more, but living and eating in a way that makes your gut happy. Mullin establishes the idea that when you are healthy, so is your ecosystem. Eating in a way that makes your gut microbiome happy and balanced allows for the rest of your body to be happy. To achieve a healthy ecosystem, biodiversity must be at a high -- the more species present, the healthier the ecosystem is likely to be. Mullin offers an engineered diet and lifestyle plan, supported up by the best current research and studies. The three R’s: Reboot, Rebalance, and Renew - each step scientifically designed with the goal of rebalancing your microbiome.
The quality of Mullin's ideas and claims have a certain truth behind them because they are supported by not only his work as a clinician but his personal experience with battling weight. In addition, Mullin provides success stories of individuals who have suffered from health issues and used his plan to be a better and healthier version. Throughout the book, Mullin goes into detail on each phase, also providing the top superfoods for each phase, and concludes with suggestions on how to structure other aspects of your life (staying active, organizing meals, recipes, etc.) It’s more than just cutting carbs or sugar -- it’s a science, and Mullin has it all planned out for you.

[Alex · Rating 3 out of 5]

This seems like a nice introductory book to the whole gut health topic. If you're already well versed in the microbiome field, Gut Balance Revolution may not provide any new information.

Nor does it help correct or make recommendations for people who are already losing health due to gut problems. It's a more proactive approach for those who have a solid microbiome.

Even the recipes were commonly found in other texts. Personally, the author's promotion of quinoa would not be good for my body. Quinoa make my body inflame faster than gluten.

3 star rating is for me, but if the reader is a newbie to this subject, Dr. Mullin's book would be a slow, gentle launch.

[John Gates · Rating 4 out of 5]

Very interesting step into the world of micro-organisms we depend upon for health. I didn't know anything about this and give 4 stars only based on my own ignorance and my yet-to-plan/try this diet, which I could see as a permanent thing (speaking firmly here of my distaste for the misuse of the word diet). His goal is to change your diet, not put you ON one... I also like the book because it didn't scream motivational redundancies like most diet/self-help books I've peaked into often proclaim (yes, I read this from cover to cover).

[Amy Tollison · Rating 5 out of 5]

It really works. I followed the principles of this book, and lost 35 pounds. Also, no more nightly indigestion or nausea. I highly recommend this three-phase approach to weight loss and better health. There is some difficult material for the lay-person, but it's worth trying to understand the why's of this eating plan. The charts for each phase are extremely helpful. It took me so long to read because I read each phase as I did it.

[Justine McGrew · Rating 4 out of 5]

I read this for my RDN continuing education because I find this particular subject matter fascinating. It was very interesting, and the author cites a TON of great research, but I didn't love how much he dumbed down the language (he brings a whole new meaning to "layman's terms"). I think a lot of people could benefit from reading this book (or even just following the guidelines in the back of the book without having to read the whole thing).

[Carole · Rating 4 out of 5]

Good information. LOTS of science which got a bit repetitive, but definitely worth reading. I look forward to incorporating these principles into my daily routine and seeing some changes in my health.

[Donetta Dalman · Rating 3 out of 5]

Good info but very wordy

I read a lot of health and nutrition books and this one had good information but it is WAY too wordy. This book could have gotten the point across with a lot less info - it just got to the point of being overwhelming.

[Melissa H. · Rating 3 out of 5]

It's a diet book, which I'm not a fan of but I read it as I heard it provided good coverage of the gut biome. It did & I found it useful.

[Mary · Rating 4 out of 5]

Very easy read. He doesn't load you down with a lot of scientific facts. I liked it a lot.

[Donna · Rating 5 out of 5]

Great book! Chock full of information. This seems like a real science-based plan for building a healthier lifestyle.

[Elizabeth Ambrey · Rating 4 out of 5]

Found that there needs so be some major dietary changes. Seeing some improvements.

[Rose · Rating 4 out of 5]

Helping me a lot with my food intolerance's and lost weight to boot!

[kmm1985 · Rating 3 out of 5]

well-written, hoping the plan works!

[Jeff · Rating 4 out of 5]

Very enlightening wrt the role microbes play in overall health and digestion. I found this to be a very motivating relative to my own diet

[Jill Frederickson · Rating 2 out of 5]

Interesting information not easily applied in my life. I got distracted and bored and set it aside for a long while before finishing the last bit.