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Free Ebook How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease, by M.D. Michael Greger MD, Gene Stone
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From the physician behind the wildly popular website NutritionFacts.org, How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can prevent and reverse many of the causes of disease-related death.
The vast majority of premature deaths can be prevented through simple changes in diet and lifestyle. In How Not to Die, Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America-heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more-and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches, freeing us to live healthier lives.
The simple truth is that most doctors are good at treating acute illnesses but bad at preventing chronic disease. The fifteen leading causes of death claim the lives of 1.6 million Americans annually. This doesn't have to be the case. By following Dr. Greger's advice, all of it backed up by strong scientific evidence, you will learn which foods to eat and which lifestyle changes to make to live longer.
History of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet whenever you can. Have high blood pressure? Hibiscus tea can work better than a leading hypertensive drug-and without the side effects. Fighting off liver disease? Drinking coffee can reduce liver inflammation. Battling breast cancer? Consuming soy is associated with prolonged survival. Worried about heart disease (the number 1 killer in the United States)? Switch to a whole-food, plant-based diet, which has been repeatedly shown not just to prevent the disease but often stop it in its tracks.
In addition to showing what to eat to help treat the top fifteen causes of death, How Not to Die includes Dr. Greger's Daily Dozen -a checklist of the twelve foods we should consume every day.Full of practical, actionable advice and surprising, cutting edge nutritional science, these doctor's orders are just what we need to live longer, healthier lives.
- Sales Rank: #436 in Books
- Published on: 2015-12-08
- Released on: 2015-12-08
- Original language: English
- Number of items: 1
- Dimensions: 243.84" h x 44.45" w x 6.50" l, .0 pounds
- Binding: Hardcover
- 576 pages
Review
The news that a plant-based diet is the healthiest way to eat is spreading. Dr. Michael Greger presents the groundbreaking science on how simple plant-based food choices help us live healthier and happier lives. Dr. Greger describes which foods to eat to prevent the leading causes of disease-related death and shows how a diet based on fruits, vegetables, tubers, whole grains, and legumes might even save your life.--Brian Wendel, Founder and President of FORKS OVER KNIVES
A new way of looking at nutrition and health. Michael Greger shows people how to save their own lives.--Rip Esselstyn, author of THE ENGINE 2 DIET
Finally a physician has pulled together the latest scientific studies on how to fight disease and prolong life. "How Not To Die" shows how the right nutrition prevents disease and transforms our genes so we can live healthier, longer. Empowering, groundbreaking, transformative work.--Kathy Freston, author of QUANTUM WELLNESS and THE LEAN
Michael Greger, M.D. scours the world's scholarly literature on nutrition for the most interesting, groundbreaking and practical new research. His work at NutritionFacts.org and in HOW NOT TO DIE features the latest science on nutrition and health to show how to treat and prevent disease.--Joel Fuhrman, M.D., author of EAT TO LIVE
Michael Greger, M.D. scours the world's scholarly literature on nutrition for the most interesting, groundbreaking and practical new research. His work at NutritionFacts.org and in HOW NOT TO DIE features the latest science on nutrition and health to show how to treat and prevent disease. Joel Fuhrman, M.D., author of EAT TO LIVE
The news that a plant-based diet is the healthiest way to eat is spreading. Dr. Michael Greger presents the groundbreaking science on how simple plant-based food choices help us live healthier and happier lives. Dr. Greger describes which foods to eat to prevent the leading causes of disease-related death and shows how a diet based on fruits, vegetables, tubers, whole grains, and legumes might even save your life. Brian Wendel, Founder and President of FORKS OVER KNIVES
A new way of looking at nutrition and health. Michael Greger shows people how to save their own lives. Rip Esselstyn, author of THE ENGINE 2 DIET
Finally a physician has pulled together the latest scientific studies on how to fight disease and prolong life. "How Not To Die" shows how the right nutrition prevents disease and transforms our genes so we can live healthier, longer. Empowering, groundbreaking, transformative work. Kathy Freston, author of QUANTUM WELLNESS and THE LEAN
Stop whatever you're doing and buy this book. Not only does Dr. Michael Greger drop a metric f*ckton of evidence that a plant-based diet will save your damn life, he lays out the blueprint to make it happen. Dr. Greger shows us how regular folks can eat well and not get taken down by some totally preventable bullsh*t. "Thug Kitchen"
"An absolute rhapsody of informational wisdom on how to achieve a life of health and longevity without disease."--Caldwell B. Esselstyn, Jr. M.D., author of "Prevent and Reverse Heart Disease"
""How Not To Die "is one of the most important books on health ever written. Dr. Greger shows us how to prevent and sometimes reverse all the major diseases that are killing us. We have the genetic potential to live disease free lives full of health and vitality until we are past 100. This book is the scientific road map we need to do exactly that." --John Mackey, CEO of Whole Foods Market
"An absolute rhapsody of informational wisdom on how to achieve a life of health and longevity without disease."--Caldwell B. Esselstyn, Jr. M.D., author of "Prevent and Reverse Heart Disease"
""How Not To Die" is one of the most important books on health ever written. Dr. Greger shows us how to prevent and sometimes reverse all the major diseases that are killing us. We have the genetic potential to live disease free lives full of health and vitality until we are past 100. This book is the scientific road map we need to do exactly that." --John Mackey, CEO of Whole Foods Markets
"Absolutely the best book I've read on nutrition and diet."
--Dan Buettner, author of "The Blue Zones Solution"
"Meticulously well-documented, Greger's guidebook provides evidence on everything from the pesticide-Parkinson's connection to the role of antioxidants in breast cancer prevention. Gerger also offers up friendly tips, like his favorite smoothie recipe and a turmeric tutorial. Follow his advice and you may not live forever, but you'll almost certainly live a healthier life." --BookPage
"This book brims with valuable insights. Dr Greger tends to rely on the gold standard of medical research randomised controlled trials rather than the latest fads. Vegetarian or not, this book is a great way to improve your diet."
--Financial Times
The primary determinant of our health and well-being is what we eat and how we live. In this extraordinary and empowering book, Dr. Michael Greger explains why. Highly recommended.
--Dean Ornish, M.D., author of "The Spectrum" and "Dr. Dean Ornish s Program for Reversing Heart Disease""
About the Author
Michael Greger, MD, is a physician, author, and internationally recognized speaker on nutrition, food safety and public health issues. He runs the popular website NutritionFacts.org, a nonprofit, science-based public service providing free daily videos and articles on the latest in nutrition research. Dr. Greger also proudly serves as the Director of Public Health and Animal Agriculture at the Humane Society of the United States.
Most helpful customer reviews
503 of 525 people found the following review helpful.
How Not to Die is a fantastic reference book...
By R. Cronise
How Not to Die is a fantastic read and reference book. Fans of Dr Greger's popular website, nutritionfacts.org, will not be disappointed. Having worked with him closely for the last 4 years, I will assure you his search for as he calls it, an evidence-based diet, trumps any ideology labels that might be tossed his way. Make no mistake about it, he is an advocate of increasing whole plant food in the diet, but he's in no way blinded by it. On more than one occasion we've exchanged new journal articles only to step back and question - do we believe this because it is true or because it is a beautiful story? He is driven to seek out the evidence no matter where that answer might lead.
The book is stuffed with references (148 pages!) for the person that wants to dig deeper, but in a style that has become uniquely his, Dr Greger uses quoted language from the papers to give an unitimidating explanation of the science contained within. He has a knack for picking out key sentences and graphs that strike at the very heart of the journal article relavence. He stands almost alone in a mass media that can't seem to get past the catchy titles, abstracts, and carefully worded, often misleading conclusions. HNTD is not an academic tome or textbook. Not only does it read with ease it is pushed along with his witty examples.
The first 15 chapters (how not to die from..cancers, coronary heart disease, high blood pressure, etc..) are arranged based on easy to recognize conditions and though they are related can be read completely independent from one another. The reader will get a more complete picture from the often conflicting issues of business, government and food marketing, but it's presented in a language that is anything but activist. Within each chapter there are practical examples of how to get the benefits seen in the literature into your daily routine. The book doesn't follow a chronology, so I found myself flipping through an early review copy reading small sections at a time. I often was so caught up in the section that reading would continue past what I originally had searched.
I find it refreshing that he's not afraid to take on all the alternative cleanse, detox, blood type, etc... popular narratives that seem to come along with any alternative to traditional pharmacological/surgical/symptom mitigating popular approach. He doesn't give in to gluten or coconut oil just because it is popular or profitable and while some might find it frustrating, he sticks to the entire body of evidence not the latest single study. His appendix on supplements is completely on point. There is no evolutionary perfect diet and if one chooses to limit certain elements, like animal products, there are necessary steps that should be taken to avoid issues down the road.
Finally, his "Daily Dozen" is a great place to begin implementing the message of bountiful health he enjoys teaching to anyone that will listen. These chapters begin with a summary box (exercise, nuts and seeds, herbs and spices, berries, etc..) of exactly what to do and how often. These are daily habits that can get one moving in the right direction. Diet is habit not genetic and his simple steps aret a great way to make new habits stick. There are a couple of good recipes (the back of the book isn't cooking - it's science references). I made Eight Check Mark Pesto when first flipping through the book. I liked his version of Dr Klaper's caesar.
I am 6 years into this life experiment and I've never felt better. The standard western diet and the cyclic fad repackaging of the last century's food of affluence dominates most discussion, funded research, restaurants, and food advertising. There's more money spent than ever on wellness and yet we've never been more overweight or sick. Those contradictory facts don't lie. In spite of all the economic momentum for more profitable and popular food, each year hundreds of articles surface on the benefits of adding more plant-based nutrition to one's diet for health and Dr Michael Greger seems to find them all. For that we should all be grateful. You won't be disappointed in this book. Everyone will learn something.
153 of 159 people found the following review helpful.
The Dark Age of modern medicine ends!
By Michael
Being familiar with Dr. Michael Greger’s web site and the free audio talks I knew the material would be good, but wondered about its readability. It was a pleasant surprise to find the book an enjoyable read, it does not read like typical medical literature. He finds ways to make nutritional information interesting and humors: “Want fries with That Lipitor?”. And even when covering a subject I’d normally consider to be dry, like oxidative stress, he adds metaphors and keeps the subject simple and fun.
Almost every page has one or more references to nutritional or medical studies, making it one of the best health oriented book's in modern history. All too often health professionals are offering unsubstantiated, pseudo, outdated claims which only confuse the public. Finally we have a book which gives us the facts and the references to prove the claims. And Dr. Greger keeps the experience impartial and professional.
It gets right to the most pertinent nutritional facts early and often. For example: “the twenty-year old from the 1990’s might live ten of those years with chronic disease, whereas now it’s more like thirteen years with heart disease, cancer, diabetes, or a stroke.” When you sit back and consider that fact along with “our genes often account for only 10-20 percent of risk at most.”... both quotes (above) reference a study. So being ignorant or procrastinating our nutritional health is just like giving yourself a 13 year prison sentence. So we can be a prisoner in a broken-down body, or be worry free and enjoy good health in our later years.
I'd consider myself to be nutritionally informed, but this book repeatedly adds new and surprising facts. For example what are some of the reasons the meat industry adds salt to its products? And what contains more salt, a large McDonalds fry or a chicken breast? You might find it surprising that “between the ages of twenty and fifty, the greatest contributor of sodium to the diet is chicken” and the meat industry can increase the weight of meat by as much as 20% simply by adding salt, which allows the meat to retain more water. Other troubling qualities for people are the addictive qualities of sweet and salty foods, which keeps us coming back for more and how it promotes high blood pressure.
The book covers many topics, one of these being the barriers which has hindered widespread knowledge of these facts. Most of us were raised eating a dysfunctional diet, and needlessly suffered as a result. While there is nothing we can do to change the past, it’s inspiring to see how quickly our bodies can readjust and heal. My own personal experience with diet mirrors the material written in this book, and it’s important to understand a quality diet is going to make you feel so much better. I lost weight without effort when converting to a vegetarian diet (several years ago), but the true power of diet is revealed when you start to increase the amount of fresh fruits and vegetables in your diet. Energy levels skyrocket, and probably the most revealing health attribute (skin tone) can radically improve. It’s somewhat common for strangers to give you a second glance, their expression appears to imply: “this person looks different”, as a person over the age of 35 rarely radiates good health. In youth a person may give the false impression of good health, but this quickly and needlessly fades when eating the SAD.
If you’re planning to change your diet, I’d recommend keeping a simple journal so you can track things like: mood, appearance, skin tone, pain, weight, worry (relating to poor health) mental clarity and of course health statistics like cholesterol. It's learning to make enjoyable, healthy foods, along with awareness of our progress which will turn your plan into a life-long tradition.
It would not be a surprise to see the authors win a Nobel Prize in literature for this book. A great read and so needed for the average person struggling to heal or wishing to obtain optimal health. A big thanks to MG and team!
255 of 273 people found the following review helpful.
Best Book on Nutrition and Health in Years (beautifully written and painstakingly cited)
By Bruce Friedrich
This is the best book on the science of nutrition that I have read in years. On the one hand, it's a large volume. On the other hand, it's broken up nicely into bite-sized pieces, with chapters that focus on fifteen key ailments, including (of course) the big ones: Heart Disease, Cancer, Obesity, Diabetes. Although each chapter is packed with painstakingly cited information, the writing is exactly what writing should be: Fast-paced and unobtrusive. In short, both the information and the reading experience are excellent, which is a powerful combination that is not often realized.
Also, this is really two books in one: In addition to the first section, which discusses how not to die from fifteen key diseases that are closely linked to diet, the second section--which comes with its own introduction and conclusion--details the latest science on the health benefits of eleven additional foods, plus exercise. I find it exceedingly useful to have these snapshots of the science on these foods at my fingertips, and once again, detailed scientific information is packaged in eminently readable prose.
All in all, I agree with the Cleveland Clinic's Dr. Caldwell Esselstyn, from the book jacket: "An absolute rhapsody of informational wisdom on how to achieve a life of health and longevity without disease."
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