The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World

by Mark Hyman

Discover the benefits of “eating your medicine” with twelve-time New York Times bestselling author Mark Hyman, MD’s unique Pegan diet, “a masterpiece on food and health” (William Li, author of Eat to Beat Disease).

What do you get when you combine the best of paleo with the best of vegan? Pegan! For decades, the diet wars have pitted advocates for the low-carb, high-fat paleo diet against advocates of the exclusively plant-based vegan diet and dozens of other diets leaving most of us bewildered and confused. For those of us on the sidelines, trying to figure out which approach is best has been nearly impossible—both extreme diets have unique benefits and drawbacks. But how can it be, we've asked desperately, that our only options are bacon and butter three times a day or endless kale salads? How do we eat to reverse disease and optimize health, longevity, and performance? How do we eat to reverse climate change? There must be a better way!

Fortunately, there is. With The Pegan Diet's food-is-medicine approach, Mark Hyman explains how to:
Combine the best aspects of the paleo diet (good fats, limited refined carbs, limited sugar) with the vegan diet (lots and lots of fresh, healthy veggies)
Create a delicious diet that is not only good for your brain and your body, but also good for the planet.
Take your cooking up to the next level, with 30 mouthwatering recipes such as Avocado Latke “Toast,” Chai Pancakes with Coconut Whipped Cream, Spicy Grain-Free Steak Tacos with Tapenade, Fall-off-the-Bone Short Ribs with Cashew “Couscous,” and Snickerdoodle Doughnuts
Packed with practical tips and advice, The Pegan Diet offers a balanced and easy-to-follow approach to eating that will help you get, and stay, fit, healthy, focused, and happy—for life.
 

Genres: Health, Nonfiction, Food, Nutrition, Cookbooks, Audiobook, Diets

272 pages, Hardcover

First published February 23, 2021

About the author

Mark Hyman, MD, believes that we all deserve a life of vitality--and that we have the potential to create it for ourselves. That's why he is dedicated to tackling the root causes of chronic disease by harnessing the power of Functional Medicine to transform healthcare. Dr. Hyman and his team work every day to empower people, organizations, and communities to heal their bodies and minds, and improve our social and economic resilience.

Dr. Hyman is a practicing family physician, an eleven-time New York Times bestselling author, and an internationally recognized leader, speaker, educator, and advocate in his field. He is the Director of the Cleveland Clinic Center for Functional Medicine. He is also the founder and medical director of The UltraWellness Center, chairman of the board of the Institute for Functional Medicine, a medical editor of The Huffington Post, and was a regular medical contributor on many television shows including CBS This Morning, Today Show, CNN, and The View, Katie, and The Dr. Oz Show.

Dr. Hyman works with individuals and organizations, as well as policymakers and influencers. He has testified before both the White House Commission on Complementary and Alternative Medicine and the Senate Working Group on Health Care Reform on Functional Medicine. He has consulted with the Surgeon General on diabetes prevention and participated in the 2009 White House Forum on Prevention and Wellness. Senator Tom Harkin of Iowa nominated Dr. Hyman for the President's Advisory Group on Prevention, Health Promotion, and Integrative and Public Health. In addition, Dr. Hyman has worked with President Clinton, presenting at the Clinton Foundation's Health Matters, Achieving Wellness in Every Generation conference, and the Clinton Global Initiative, as well as with the World Economic Forum on global health issues. He is the winner of the Linus Pauling Award, The Nantucket Project Award, and was inducted in the Books for Better Life Hall of Fame.

Dr. Hyman also works with fellow leaders in his field to help people and communities thrive--with Rick Warren, Dr. Mehmet Oz, and Dr. Daniel Amen, he created The Daniel Plan, a faith-based initiative that helped The Saddleback Church collectively lose 250,000 pounds. He is as an advisor and guest co-host on The Dr. Oz Show and is on the board of Dr. Oz's HealthCorps, which tackles the obesity epidemic by educating American students about nutrition. With Dr. Dean Ornish and Dr. Michael Roizen, Dr. Hyman crafted and helped introduce the Take Back Your Health Act of 2009 to the United States Senate to provide for reimbursement of lifestyle treatment of chronic disease. And, with Tim Ryan in 2015, helped introduce the ENRICH Act into Congress to fund nutrition in medical education. Dr. Hyman plays a substantial role in a major film produced by Laurie David and Katie Couric, released in 2014, called Fed Up, which addresses childhood obesity.

Reviews

[Kara Marziali · Rating 2 out of 5]

Really, Dr. Hyman?!?! You state in your book that you "wanted to create an easy, approachable, no-nonsense guide for everyone, regardless of their dietary beliefs." But I think you failed. I agree that food is medicine, and I'm all for healthy living. However, I don't want to eat sardines, elk, jicima root, teff or kefer. How approachable is a breakfast recipe that calls for 20 ingredients? Where does the average person find humanly-raised tallow for cooking? Can I get pasture-raised, hormone- and antibiotic-free ostrich at my local Price-Rite? And just what is natto? In a nutshell, this book is far from easy and not for everyone. At least not me.

[Alicia Bayer · Rating 5 out of 5]

This is a very easy to read but very informative book. Dr. Hyman presents 21 guidelines to follow for the best diet, which he coined a few years ago from taking the best of paleo principles and the best of vegan principles. Hyman was once vegan but now eats some animal products, and is a big proponent of regenerative agriculture, which combats climate change and also produces healthier meat and dairy. For a modern news item that really drives that home, see the recent news stories about butter no longer softening at room temperature because dairy farmers increased the palmitic acid from palm oil (a long-chain fatty acid linked to heart disease) in their cattle feed to increase the fat in their milk so they get more butter. Hyman recommends a diet that's free of grains, sugar, most dairy, starches and processed foods and that focuses on lots of vegetables and healthy fats along with smaller portions of grass-fed meats and healthy foods like berries and fatty fish.

The chapters are short, to the point and easy to follow, with a summary at the end of each chapter of the few key points.

Some recipes are provided at the end but I didn't find them very easy or appealing. The recipes contain nutritional information but no photos.

Dr. Hyman is one of our modern experts in dietary advice and he's filled his latest book with very accessible information to adopt some of his advice. Most of it was not new to me but I read about this topic often, and I did appreciate how short, to the point, and succinct each part was. I also appreciate how he focuses on the importance of regenerative agriculture not just for healthy foods (factory farmed meat and dairy really is toxic) but for the sake of the animals and because it's one of the most important elements of tackling climate change. He goes into that topic much more in his 2020 book Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet-One Bite at a Time. This is a great book for "bite sized" bits of information to drastically improve your diet and your health.

I read a digital ARC of this book via NetGalley.

[Ginger Hudock · Rating 4 out of 5]

The Pegan Diet gives Dr. Mark Hyman's recommendations for healthy eating in the form of twenty-one rules. The rules involve eating, healthy whole foods, eliminating gluten grains, most dairy and most sugar. As a nutritionist I fully support his recommendations. They have helped improve both my own health as well as that of my nutrition clients.
The term "pegan" is a mixture of paleo and vegan, which Dr. Hyman coined a few years ago. It involves the low/no grains and dairy of the Paleo diet, plus lots of veggies from vegan diets. The diet is really just common sense, in my opinion. This book would be good for someone who is interested in eating a healthier diet, but is not sure where to begin. It might be repetitive if you already have a lot of nutrition knowledge.
The book includes a number of recipes at the end. They are fairly complicated in my opinion as someone who cooks a lot. The average reader would have been better served with some easier recipes or simple meal templates.
I received a complementary copy via NetGalley, in exchange for an honest review.

[Donna · Rating 4 out of 5]

Reread Update: I like this author but I can only listen to him or read him in small doses. What I like most about this book is that he genuinely wants to help people choose better when it comes to lifestyle and nourishment. I liked the emphasis on paying attention to works for YOU and not just jumping on any band wagon because others are on it.

============================================

I've read a few books by this author and I think this is one of my favorites. Paleo + Vegan = Pegan. The author presented this plan with 21 principles to aim for. And he included further changes for those already suffering from disease like diabetes. I'm glad he didn't say this was a one size fits all. I also liked his own personal story on how he used to be vegan but has now shifted to incorporating some paleo guidelines into his diet.

This was interesting and if you are looking to clean up your normal diet, this would be a great starting point. So 4 stars.

[Karen Schex · Rating 4 out of 5]

As a nutrition professional, I enjoyed reading The Pegan Diet by Dr. Mark Hyman. The foundation of our health is and should always be quality, whole foods. Dr. Hyman gives easy-to-understand and useful tips that are simple enough for anyone to adopt.

Climate change is a hot topic right now and many do not realize the importance of regenerative farming and how it can improve our climate. While the media focus is on oil and gas, the food industry isn't getting the attention it needs and deserves. Dr. Hyman brings this to light.

He also recommends testing beyond that which most doctors offer or recommend. These tests can be invaluable in helping a client do a deep dive into learning and knowing their body's unique needs.

The Pegan Diet is a great resource for laypeople and nutrition professionals.

[Virginie De · Rating 5 out of 5]

So far the best book about food I've ever read. Looking at food as though it's medicine and understanding insulin resistance and all the bad things that happen to your body when you eat starchy foods and sugars, was really an eye opener.
I've started applying the Pegan Diet principles and of course I started losing weight and feelless bloated, but the best part is I no longer wake up in the middle of the night because my body is in pain due to muscle inflammation!
I do agree with most reviews I've read: amazing book, but the recipes at the end are way to complicated. As a full time working mum, when I read a recipe where the list of ingredients is an entire page long, I'm immediately discouraged.

[Angela C · Rating 2 out of 5]

I have been a fan of Dr. Hyman for years and have learned a great deal from him. I saw his Pegan Diet lecture on PBS recently and was suprised at just how hollow it was. He is usually good at explaining the science behind things, but this time he was glib and "too cute by half." I thought it was because of the time limitation by the show, so I got the book. I found the book lacking too. Dr. Hyman is like the Phoenix who keeps rising - and each time he reinvents himself a little. Since Paleo, Keto and Vegan lifestyles are getting all the press now he hopped on the bandwagon. Some books dairy is ok. some no. It is the same with beef. The only consistent belief is the bashing of wheat and sugar. I was also suprised at how he tiptoed around the beef industry. I would love to know the backstory on that.

Dr. Hyman used to be so informative and now, sadly, it seems he is just trying to stay in the spotlight and make a few more dollars. There are other authors that offer the same information with more science and explanations. I hope the genuine Dr. Hyman returns!

[Carola · Rating 4 out of 5]

This is a really good book. Simple, informative and very useful. FOOD IS MEDICINE. They are the source of wellness, health and power.

We can heal ourselves if we choose to eat the right foods, have healthy habits and manage stress properly. You can follow this diet being a vegan and although I disagree with the author about how good and beneficial a well-balanced and responsible vegan diet can be for the entire planet and us, human beings, the Pegan diet becomes the path towards it, since it only promotes the intake of up to a cup of animal protein a day and only grass-fed, free-ranged ones (as well as eggs and certain wild fish). That's a start.

The stars of this diet are plants, which are supposed to take 75% of a plate (in volume) in every meal.

[Chelsea · Rating 3 out of 5]

The Pegan Diet is not a diet, but rather a set of 21 principles to live and eat by.

I am a big fan or Dr. Hyman and have learned so much from his content and colleagues’ content that has helped me on my own road to optimum wellness. This was the first book of his that I’ve read, and like his podcasts on the Dr.’s Farmacy, he keeps everything in simple terms that make it easier for us non-doctors to grasp.

At this stage in my journey, I’ve read many books science/health/food books and am used to and rather expect explanations of complex scientific reasoning and data. Personally, I don’t subscribe to the idea that just because a doctor wrote it, means it’s accurate. I want to know what studies were involved, what the mechanisms are that make something so... it’s not enough to hear a fact. I want to understand what makes it a fact.

This book was a little too simplified for my taste and didn’t offer much of that. Because I was already very familiar with the ideas, I didn’t really need the explanations, but a refresher with a little more “and this is why,” would have been great for me.

This is a great, quick read for those just starting out on their health journeys or who are easily overwhelmed and confused by lots of scientific explanations and references and just need to start somewhere. For me, it wasn’t quite robust enough.

Overall the principles are easy to follow and incorporate into your daily life. I’ve been living this way for a couple of years, long before I read this book, and it has made an incredible difference in my health.

I especially appreciate the additional resources in the back.

[Connie · Rating 4 out of 5]

I was watching Dr. Oz on television on I first heard of the Pegan diet. It is a blend of the best parts of the Paleo diet and the Vegan way of eating. Mark Hyman has expanded on the idea in this book which is chock-full of information. I found it to be an interesting and informative book to read, and I especially liked the charts of useful substitutes and best food choices.

If you are thinking this is one of those books where you have to end up eating really weird foods to follow the plan, I am here to reassure you that is not the case. Hyman mentions people who have turned their health around with this plan, and I found that to be inspiring. There are also suggestions for an elimination diet, so you can personally try to figure out if any of the foods you are eating don’t work well for you.

This is the kind of book I prefer to read in hardcover or softcover, rather than Kindle, so I can dog-ear the pages and draw arrows in the column. I don’t do this with most books, only non-fiction ones when I plan to look back at something. Friends have told me most of my books still appear new after reading, but books like this, with lots of useful information, end up looking well loved.

[Kelly L. · Rating 4 out of 5]

I liked this book. I have read a lot of nutrition books. Perhaps I think that the more I read, the more disciplined I'll become. Many of the ideas in this book were not new to me, but felt like good, honest advice for eating to live a long, healthy life. Whole food, mostly vegetables, healthy fats, no sugar, cut the gluten, go easy on the dairy, and bag alcohol. Also, get exercise, a good night's sleep, meditate daily, and maintain good relationships. Sounds kinda blue zone! Over and over we get this advice - why don't we listen!!! Because we all love wine, cake, and ice cream! But really - moderation - it makes good sense and this book will show you how if you haven't figured it out. Americans have lost their way and it's killing us.

[Ayse Yucesan · Rating 5 out of 5]

Regardless of whether or not you will follow the rules outlined in this book, I think everyone would benefit from learning about the impact that food has on our lives, mental health and physical well-being. Food is the ultimate medicine and we need to be more proactive in knowing about what we put into our bodies.

[Mona · Rating 4 out of 5]

I’m a big Mark Hyman fan. This was one of my favorites. Straight up great advice.

[Sandy Zuber · Rating 4 out of 5]

Lots of interesting facts about food as medicine. It would Require a lot of dedication to stay with just the ingredients recommended.

[Rachel Dasher · Rating 3 out of 5]

3.5 ⭐️ A little too in the weeds (skimmed over the super technical parts) and went on a little longer than it should have, but I wanted to keep reading and I learned!! The straightforward charts and summaries at the end of each chapter were especially helpful. I don’t agree with everything Dr. Hyman says, but I like his food philosophy and would recommend for those confused by the mixed messages of the food industry.

[Chris · Rating 5 out of 5]

I first became aware of Dr Mark through documentaries and PBS. I became fascinated by his ideas about health and wellness. I had just recently watched my parents die from Parkinson’s and cancer. No one could give me good reasons how they got there. I wanted to learn from their examples. I couldn’t let their suffering and deaths go in vain. Dr Mark’s idea of food as medicine really hit home for me. It suddenly explained a lot of things I had seen with my parents. He has written a lot of books, but I decided to read his latest: The Pegan Diet. I LOVE this book! The teachings, the simple truths and passion for the quality of life are easy to read and understand. I have incorporated most of what I learned in it into my daily life. And better still, now I get to help my wife who has advanced lung cancer and also teach our children a better way of approaching their life and health. That’s how much this book has struck me! I consider myself a ‘disciple’ of Dr Mark. I tell anyone who will listen what I’ve learned from the book and his Spotify podcast: The Doctor’s Farmacy. If you are someone truly open and ready to make radical changes for the sake of your healthy and happy life, I urge you to read this book. Just be ready for ideas that are very contradictory to current societal beliefs and norms. Many people that I tell what I learn think I’m ‘nuts’. So you’ll need to be strong in your ability to change and stick to your new convictions. It’s all too easy to fall back into old ways that are everywhere you turn. Best of luck to you on your fantastic new life path!

[Nikki · Rating 4 out of 5]

The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World by Dr. Mark Hyman
Publisher: Little, Brown and Company
Genre: Health, Mind & Body
Release Date: February 23, 2021

The Pegan Diet by Dr. Mark Hyman is a set of 21 principles for reclaiming your health. I love that the first principle is "Use Food as Your Farmacy"! I find the paleo-vegan principles fascinating & actually sustainable.

Dr. Hyman has packed so much information into this book! I think by viewing food as medicine that can either help or harm us is the first step to improving our health (& the environment, in this case). I look forward to implementing some (eventually all) of these principles in my life (& sneaking them into my husband's life).
I'm so grateful to Dr. Mark Hyman, Little, Brown and Company, and NetGalley for providing me with a free copy of this ARC ebook in exchange for my honest review.

[Lizz · Rating 4 out of 5]

Very informative and easy to read book on his 21 principles of the Pegan (paleo + vegan) diet. I love his podcast on functional medicine and find his Instagram content really interesting. It’s not a one size fits all approach, but instead lays out guiding principles. Anyone looking to clean up their diet for a variety of reasons would find this book helpful. I learned a lot and am eager to read his book Food Fix which focuses on how the current food system is the number one contributor to climate change. He believes that the Pegan diet is a regenerative, climate friendly diet and I will definitely be making some changes to my own diet and lifestyle after reading this.

[Priscilla · Rating 5 out of 5]

This is a very practical book for those wanting to change their lifestyle for healthy living. I listen to his podcast but just wanted to see his recommendations in writing. He believes (as do I) that our health or lack of it is directly related to the food we eat. Also, we can reverse many life-altering illnesses by changing what and how we eat. It is a very easy read.

[Güçhan · Rating 4 out of 5]

Mark Hyman is one of my favourite physicians when it comes to optimising health. By following his advice over the years, I definitely improved my health and got better at taking care of myself and my loved ones in general. This book is better structured compared to his other books and it is easier to read. Highly recommended.

[Erin · Rating 4 out of 5]

This was such a great and accessible primer on principles of healthy eating! It's super short, but well-written with ways to eat healthily for the benefit of your body, life, and the planet.

[Mika Auramo · Rating 4 out of 5]

Yhdysvaltalainen lääketieteen tohtori ja terveysguru Mark Hyman on kirjoittanut kokonaisvaltaisen opaskirjan, kuinka ottaa oma terveys hallintaan ja kuinka tärkeä merkitys on, mitä ruokaa ja juomaa tunkee kurkustaan alas. Ravinto ei siis ole pelkästään kaloreita, eikä ihminen ole kuin höyryjuna, eli ei ole yhdentekevää, millä pidämme elimistömme käynnissä ja optimaalisessa kunnossa.

Hyman tunnetaan niin sanotun Pegan-dieetin kehittäjänä. Kyseessä on sanaleikki, eli ruokavalio sopii siten (osa-aika)vegaaneille ja lihansyöjillekin. Alkukirjain on otettu paleodieetistä, ja loppuosa vegaaneilta. Lihatuotteita sopii Hymanin mukaan syödä, ja varsinkin eläinperäistä proteiinia sisältävää murkinaa olisi hyvä panna lautaselle vajaat sata grammaa päivässä ja kahteen otteeseen.

Kirjan edetessä listaillaan, mitä ruokavalioon olisi hyvä tällätä ja miksi. Ruoka ja laadukas liha on kuin lääkettä. Siksi kannattaakin valita luomua ja naudanlihasta ruoholla ruokittua. Varsinkin omega-3-rasvahapot (DHA ja EPA) ovat elintärkeitä, eikä tyydyttyneitä rasvahappoja tulisi kauhistella laardista kookosrasvaan. Maitopurkit sen sijaan voisikin jättää tekijän mukaan kaupan hyllyihin lojumaan, sillä maidossa on insuliinin kaltaista kasvutekijää (IGF-1), joka on turbobuustausta (mahdollisille) syöpäsoluille. Tyhmempää olisi juoda jotain kauralla, vitamiineilla ja rypsiöljyllä maustettua kraanavettä. Muutoinkin kannattaa valita luonnonmukaisesti ruokittujen eläinten lihaa ja jättää ostamatta jopa hyönteisproteiineilla rehuruokitut kalat.

Kirjoittajan näkökulma ruoansulatukseen ja kehon toimintaan on niin sanotusti holistinen, eli elimistö nähdään biologisena ekosysteeminä, joka toimii monimutkaisesti sisäisessä vuorovaikutuksessa hormoneista ja entsyymeistä lähtien. Hymanin mukaan nykyaikainen roskaravinto onkin tappavampaa kuin pienemmät paheet tupakoinnista alkaen. Ultraprosessoitu ruokavalio tekee hallaa suoliston mikrobiomille, joka on ihmisen tärkein elin. Jonkinlaista osviittaa sen koostaa antanee bakteerien määrä, sillä se lienee noin 100 biljoonan luokkaa, eli ei ole yhdentekevää, miten niitä ruokitaan.

Hyman varoittaa erityisesti (maissi)fruktoosisiirapeista, jollaisia tuntuu olevan lähes jokaisessa suklaapatukassa. Tällaisten glykemiaindeksi on reippaasti sokeria korkeampi ja nostaa insuliinitasoja enemmän. Tavallinen sokerihan koostuu yhtä suuresta osasta glukoosia ja fruktoosia, eli ollaan hyvin kaukana luonnollisesta. Vielä kauemmaksi ajaudutaan, kun juodaan jotain keinomakeutettua limua ylimääräisiä kaloreja vältellessä. Aspartaamit ja vastaavat ovat jopa tuhatkertaisesti makeampia kuin tavallinen sokeri, ja ne panevat suolistobiomin sekaisin, puhumattakaan hormonitoiminnasta ja vaikutuksesta aivokemiaan.

Pegan-dieetti on [Hymanin mukaan] täydellinen insuliinitasapainoa edistävä ruokavalio, sillä siitä on karsittu tyystin niin sanottuja elintasosairauksia aiheuttavat ultraprosessoidut elintarvikkeet. Toisin sanoen prosessoidut siemenöljyt, geenimuunnellut syötäväksi tarkoitetut valmisteet eivät ole ruokaa ollenkaan. Jos leipääkin pitää syödä, kannattaa miettiä miten torjunta-aineiden jäämiä pystyisi poistamaan kehostaan. Lopussa on vielä hyviä reseptejä, miten ylläpitää terveyttä ja miten voisi hoitaa ja jopa parantaa lukuisia aivosairauksia, joita Hyman listaa seuraavasti: masennus, ahdistuneisuus, ADHD, dementia, aivosumu jne.

Mikään puristi ei ole tarpeen olla, vaan kirjoittajan mukaan 90:% sääntö useinkin riittänee, eli suurimman osan ajastaan, kun noudattaa tietynlaista kurinalaisuutta, siitä elimistö hyötyy ja elinajanodote kasvanee. Saunakaljatkin ja muutaman viinilasillisen voi ottaa viikossa tuntematta huonoa omatuntoa. Voimaharjoittelua ja pätkäpaastoa myös suositellaan sekä sellaisten ihmisten seuraa, joilla on omaa terveyttä edistävää vaikutusta.

[Erin · Rating 4 out of 5]

I have spent half my life tinkering with food to figure out what works best for my body. I’m by no means perfect and I do it to naturally combat Crohn’s disease, so I’m very interested in me and how my body processes things. I read this book and laughed when I discovered that a lot of my own food rules line up with where Mark Hyman has landed over the decades, too. I feel vindicated in a way! Mostly I have taken away from the Pegan Diet some good things to add in to my current diet - green tea! - among others. Now if I can just lay off the sugar.

[Liz · Rating 4 out of 5]

Dr Hyman makes very logical points about how to eat to boost your health. He approaches it more as a lifestyle than a diet which makes it more accessible, attainable, and sustainable for most people. A ton of recipes in the book as well. However, he comes off a bit preachy at times and while he kinda address cost and cultural differences, it comes off a bit tone deaf at parts

[Jacqie Wheeler · Rating 2 out of 5]

Full thoughts in my wrap up video:https://youtu.be/nWn7Y_2V2rc

[Dale · Rating 5 out of 5]

Recommended to me by my big sister and her daughter this book is an easy read packed full of easily digestible information. Reference charts and even some recipes.

[Sharon · Rating 3 out of 5]

I agree with most of what he saying. The principles are sound. We should be eating whole natural foods and stay away from processed foods. I find some of the suggestions a bit to prescriptive, maybe they apply to people who have heart disease and diabetes. I also don’t understand the need to eat meat.

[Jordan Chicano · Rating 5 out of 5]

Practical advice for the everyday American.

Let's make us Healthy Again.

[Celest · Rating 3 out of 5]

You've heard it all before, cut out processed foods and ingredients that are hard to pronounce.

I was disappointed with the mention of food allergies because a medical doctor should not gloss over or misinform the reader about what that means and how it impacts a person's diet.

I wondered if the information on food allergies wasn't precise, then what else did the author explain very poorly?

[Kate · Rating 4 out of 5]

While a bit brief for my liking, I thought this book was great. I love the principles that Dr. Hyman specifies and found that his eating choices are already quite similar to my own. Thus, I really didn't learn much from this book, but I'm glad he is sharing this information with others. Due to thyroid, insulin, metabolism, and food sensitivity issues, I have tried nearly every style of eating and while some have many followers, I have found that most did not work for my health. There have been many vegan authors that I like and follow, yet they wrongly claim all animal products are terrible for everyone. This simply is not true and does not take into consideration the uniqueness of everybody's body. My health plummeted on just healthy grains and produce and improved immensely when adding a bit of meat back. Likewise, Dr. Hyman has found the same! He eats mainly unprocessed plants, nuts and seeds, small amount of grains and legumes, and a bit of humanely raised grass fed meat. While this sounds intuitive and reasonable, the majority of books on health and eating either take a more vegan based approach or keto and include a lot of animal products. The balance this book,strikes is what works best for me, through trial and error, so I'm excited to see that it works for others as well!

I found the information on regenerative farming very interesting and I love that animals play such a crucial role in that and can be raised humanely, decrease climate change, and provide more nutrition sustanence at the end of their lives.

I was a big disappointed with the recipes at the end of the book. There were no pictures and many had a crazy amount of ingredients, well into the 20s! A few sounded good enough for me to mark, but I was definitely hoping for more. I also wish Dr. Hyman went into more detail throughout the book. The brevity may suit those who what the bare bones and are not inclined to hear scientific details, but I really enjoy that part so it felt like there was much that was missing on that front. He did reference multiple of his previous books for more details, but it would have been nice to include some details rather than just referring the reader to those books as they are reading this book and not those books at the time.

I still really enjoyed this book and despite me wanting more, I'm sure many enjoy the simplification of it.