How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
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New York Times Bestseller
“This book may help those who are susceptible to illnesses that can be prevented.”―His Holiness the Dalai Lama
“Absolutely the best book I’ve read on nutrition and diet” –Dan Buettner, author of The Blue Zones Solution
From the physician behind the wildly popular Nutrition Facts website, How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can help prevent and reverse many of the causes of disease-related death.
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 to help prevent and reverse these diseases, 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.
From the Publisher
Publisher : Flatiron Books
Publication date : December 8, 2015
Edition : 1st
Language : English
Print length : 576 pages
ISBN-10 : 1250066115
ISBN-13 : 978-1250066114
Item Weight : 1.75 pounds
Dimensions : 6.55 x 1.7 x 9.55 inches
Best Sellers Rank: #5,381 in Books (See Top 100 in Books) #1 in Nutrition for Cancer Prevention #1 in Food Counters
Customer Reviews: 4.7 4.7 out of 5 stars (28,674) var dpAcrHasRegisteredArcLinkClickAction; P.when(‘A’, ‘ready’).execute(function(A) { if (dpAcrHasRegisteredArcLinkClickAction !== true) { dpAcrHasRegisteredArcLinkClickAction = true; A.declarative( ‘acrLink-click-metrics’, ‘click’, { “allowLinkDefault”: true }, function (event) { if (window.ue) { ue.count(“acrLinkClickCount”, (ue.count(“acrLinkClickCount”) || 0) + 1); } } ); } }); P.when(‘A’, ‘cf’).execute(function(A) { A.declarative(‘acrStarsLink-click-metrics’, ‘click’, { “allowLinkDefault” : true }, function(event){ if(window.ue) { ue.count(“acrStarsLinkWithPopoverClickCount”, (ue.count(“acrStarsLinkWithPopoverClickCount”) || 0) + 1); } }); });
Customers say
Customers find this book to be a must-read with solid scientific evidence and latest nutritional studies, making it easy to understand and follow. They appreciate its health benefits, with one customer noting how it changed their life and health, while another mentions how it helped them better understand whole food living. The book receives positive feedback for its practical advice and ability to change eating habits.
Americankiwi –
Read critically.. I say this as a vegetarian and previous vegan
I will start by admitting I am mostly a vegetarian (occasionally fish, but rarely and gelatin) who previously was vegan for a few years of my life.Where to begin?I have a number of bones to pick with this book.At first I was reeled in, enthralled by a doctor who claims to have my best interest at heart while putting other doctors into the trash with allegations of monetary stipulations derived from pharmaceutical companies.Do I buy the fact that big pharmaceutical companies makes money by keeping us sick and that drugs tend to be largely counterproductive? Yes, this isn’t really a newly discovered phenomenon and actually grain companies have a larger weight in the government stipulations (think large cereal brands that paid off researchers to ‘prove’ eating breakfast cereal is helpful for a number of things).My bone to pick with this book is the “this one diet fits all” approach.In the studies he discusses, there is no distinguishing those who cage free eggs or grass fed beef from those who ate hormone raised and antibiotic injected livestock. The research shows there to be a dramatic difference in HDL and LDL in those eating grain vs grass fed meats and obviously this research is not funded by the antibiotic inhumane conditions in meat industry in the US.I resent the hand wave dismissal to FODMAPs given. He does this becuase it’s inconsistent with the ‘diet’ her recommends and contrary to Dr. Greger, as a vegan eating a raw salad, a plethora greens and low GI fruits everyday, I got awful acid reflux and now have esophageal warts from candida yeast as well as a what I believe is a systematic infection.Guess what (after caprylic acid in coconut oil) is most effective at fighting fungal and yeast? That would be the egg yolk – highest source of phosphotidylcholine around, a deficiency which could be devastating since it is the nutrient used for ACh production and neural communication in our brains. promoted are high FODMAPS and give many people (myself included) problems such as bloating and constipstion (this from a person who has eaten mostly vegan for the better part of a decade). He also dismisses phytonutrients like lectins – known for leading to leptin resistance, meaning your hormonally signalling to tell you when you are full after eating fatty foods is not functional. Analogous to insulin resistance but with fat instead of sugar. I don’t see any Pharma companies benefitting from that research, do you??? If anything the opposite would occur and yet it’s still a wide known phenomenon. It’s important to know relative lectin and phytochemicals in nuts and seeds since inevitably they do not become eliminated in entirety… all we can do is diminish the effects, with heavy consumption of high lectin seeds like Pumpkin seeds this is especially important. Also, be aware of joint and arthritic pains and fatigue after eating these foods. Most of us are lectin sensitive and for many years lectins have leeched energy from my body.I have a weakened immune system. I have been this way for much of my life and adopting a vegan diet where I consumed no cheese products with acidophilus or animal protein actually made me weak and sicker… I developed shingles as a 23 year old drinking two raw green smoothies and eating salads daily.How does this happen if this diet is so healthy?I resent the approach to fiber since fiber is actually the leading known cause of GERD and acid reflux — look up fermentation potential. Also, gluten is AWFUL – much to the dismay of most American food producers, actually – if you have leaky gut or brain fog, this would help to explain a lot. Please look up Dr. Hyman.Fiber can be good by lowering insulin and making people more insulin sensitive (diabetics may benefit). But fiber with foods, too much stops a person’s body from absorbing the necessary nutrients from the foods your eating and fat soluble vitamins can’t be absorbed without adequate fat.. hard to get on this diet since it’s incredibly debatable how absorbable fats like flax and chia (lots of omega 6 in these foods can readily promote inflammation as well, be wary arthritic patients).I’ve been low in ADEK for years and felt fatigued and awful… yet I have never been iron or B12 deficient (apparently the only reason a person who prescribes to this diet can feel awful). I have a friend who developed Diverticulsis from eating this way and can no longer handle the ‘roughage’ of a vegan diet.There is ample fMRI evidence implicating Sugars (natural in fruits and high fructose fruits) as having analgous effect to cocaine in the brain. This is actually the reason America is known to have taken a pitfall health wise and the amount of fast food. It is impossible to compare cultures the way Dr. Greger attempts to and I say this as a person who grew up in New Zealand and first hand witnessed the integrity of generalized mental health there. The suicide rate is high in NZ, soemthing I attribute to the high alcohol consumption (a variable not readily considered enough in this book) but the vast amjority of the population do not seem to conceive of feelings of isolation like those in depressed people.Dr. Greger makes allegations about health like we haven’t been told for years the same things he is saying and more recently we are finding out the same ancient food pyramid Dr. Greger advocates is not suitable for many people.Japanese, known for living the longest, and Indians, known for intelligence and work ethic, are not strictly vegan communities. Ghee is readily consumed in Indian communities and scientific literature documents ghee for helping digestive disorders and brain function. It is not known anywhere to lead to heart failure, atherosclerosis or Alzheimer’s. Japanese easily consume beef.What’s more, as someone entering medicine with a background in nutrition, Alzheimer’s is seen with insulin resistance and so is heart disease along with other inflammatory disorders such as atherosclerosis. The number one contributer to this sugar in all forms: this includes grains and fructose. Actually fructose is worse because hormonally it does not decrease gherlin meaning we are still hungry.. fiber in fruit can help with this, however.I had ADD for much of my life and suffered in school with energy, motivation and remembering things (although being vegan and readily eating salads). I had studied for hours. I ran obsessively mostly out of frustration.Bottom line: eliminating gluten containing and if possible, all grains especially simple carbs, has helped with this and the author again dismisses gluten intolerance as being celiac or non-existent. He sites a study saying grains caused people with celiacs problems when they didn’t contain gluten. Of course they did! Most people with a sensitivity to gluten have IBS sensitive to the protein that is drastically similar among most grains (corn, wheat, rice, millet).I’m surprised that among condemning saturated fats he fails to acknowledge the known benefits of coconut oil for increasing life expectancy, generating ketones for your brain, increasing insulin sensitivity and weight loss. Which big pharma company benefits from this? No one that I can see.I recommend Whole Foods, sure. Do I recommend almost 50g of fiber a day? Not unless you want to be nutritinally deprived.I think it should be noted that Dr. Gregor admits to walking 17 miles a day. Does this seem obsessive and unrealistic to anyone else? While other people (Dave Asprey) actually lost weight not doing anything and simply giving up carbs.I recommend reading Dr. Hyman from the Cleveland clinic in functional medicine. He devoted his life to nutritional health and wellness and does not believe in prescribing medicines other than supplements to help a person detox from previous diet mistakes. He understands diet is individualized and while he promotes vegetarian and even vegan foods, he is mindful of the fact that this diet does not fit everyone and takes the exceptions into account whenever publishing.That’s my two cents.
AnAmazonCustomer –
After watching friends and family suffer and even die…I wish this book had been around
I placed an order for this book back in September; rarely do I wait three months for a book to come out…especially a non-fiction health related topic but after reading a couple of advanced chapters (available for free via a web search), this was at the top of my list for upcoming released books. Greger is not only a highly readable author but goes to great lengths to provide the science behind the information…something sorely missing among many other health and fitness guru’s. Professionally, my Phd was in closely related topic so I might tend to be a bit more critical than the average reader…on the other hand, my interest in this book is purely personal.As a mature but active couple, we try to eat right and stay fit but but after a serious illness and subsequent hospitalization and health scare, felt the need to really sort out the hype from the hope. There are few things more sobering than a diagnosis of a serious illness – and very few things more frightening than trying to make healthcare decisions for your loved one while dealing with conflicting information. Fortunately the initial diagnosis was wrong – but that scare started us down a path toward building up our health to the greatest extent possible starting with food and exercise. Of course, as everyone knows, there is a great deal of conflicting information out there. As a college instructor and writer, there are few things I appreciate more than ample references and well researched data…and that is what truly sets this author apart from the competition. Now, unlike a lot of readers, I found this book on pre-order before finding the actual authors blogs/other writings. However, after ordering the book in Sept, I’ve since watched or read many of his video blogs and other information…by and large, he puts out easy to understand, well documented snippets that are both informative and interesting. This book follows that plan of action but with greater depth and insight into the “do’s” and “donts” of good health.The author starts out by way of personal explanation of how he became interested in nutrition during medical school – a topic that we have since learned, most physicians are ill prepared to deal with or even overtly hostile toward. The book is divided into the “Why” and “how” beginning with how diet prevents, treats and reverse many common conditions and then going into the how of healthy eating. Now, make no mistake about it, this is not going to cover every topic or condition…especially very elusive or rare ones. On the other hand, readers could spend weeks or even months tracking down much of this information on their own. Even if you have access to research publications and academic databases, locating the specifics is time consuming. Instead, this author has done the leg work for you…he’s found the research, compared the results, studied the outcomes and narrows down the information into useful nuggets of what to do and what not to do. Each chapter is basically a different commonly encountered condition such as Heart Disease, Lung Cancer, Diabetes etc…Additional information on the role – and conflicts – inherent to big pharma and even big medicine – are scattered throughout this book. Corporate influence on everything from the ADA to the FDA is mentioned but falls short of adopting the all to common conspiracy theory. Instead, this is a realistic observation on the potential influences and bias inherent in the current system as with lung cancer and the associated cover-up of the risk of tobacco. Sadly, many such health risks are still alive and well today yet not out in the open…vigilance is required to maintain one’s own health.Now, this book is not perfect…there are many areas where much more information could have been included. However, for the sake of clarity and consistency, not every topic can be covered in depth. This is more of a “biggest bang for your buck” approach where some of the leading bits of information for the most commonly encountered conditions are provided…it’s a “big picture” approach. At our age, we know people who are actively fighting cancers, lung disease, heart disease and more…sadly, we also know far too many people who have already lost that battle. If adding a bit of turmeric and exercise to the diet of my in-laws…who have now had three family members pass away from colon cancer…would save someone then it is a small price to pay. Or what about switching to a plant based die to help alleviate the pain of arthritis and fibromyalgia suffered by another family member for years? Still another who was able to eliminate the toxic effects of steroids and other drugs via diet and exercise for treating a long term autoimmune disorder and yet another able to avoid heart ablation by adding potassium, magnesium and other minerals to the diet to help regulate heart rhythm. The tragic reality is that each of these people were never told about these options by their physicians.Bottom line – this book is not a cure all nor will it fix everything or every body but it does provide a terrific overview of how to prevent, treat and sometimes reverse many of the most commonly encountered conditions. Chances are you know and love someone who is actively suffering from one or more of these conditions – this book provides clear, concise and relevant information in an easy to read format – backed by the research and science. For those who normally do their own research, this saves a huge amount of time and effort while still providing access to relevant followup resources. For those who just want to get results as soon as possible, skip ahead to the most relevant chapters. For those who are watching as someone suffers…give them this as a gift. All in all, well worth the time and effort to read.
Cliente Amazon –
Este fantástico livro nos mostra, com bases científicas, como melhorar a saúde, evitando alimentos de origem animal, alimentos refinados e altamente processados e dando preferência ao consumo de verduras, legumes, cereais integrais, feijões, frutas, nozes, sementes, enfim: comida de verdade. O autor é um médico americano que se dedica a análises de artigos científicos buscando evidências do poder da alimentação na promoção da saúde. Diariamente ele posta vídeos em seu site sobre suas mais recentes descobertas, explicadas de uma maneira simples e até humorística. Na primeira parte do livro ele nos ensina como não morrer das doenças mais comuns do mundo civilizado como diabetes, câncer, problemas cardíacos, hipertensão, depressão etc, com mudanças na alimentação e no estilo de vida. Na segunda parte ele trata de alimentos poderosos. Leitura obrigatória para nutricionistas, profissionais de saúde e para todos que desejam melhorar sua qualidade de vida. Nota 1000!
ThePocketJ –
💯 Voto: Merita un 8.5💵 Rapporto Qualità Prezzo:📈 Prezzo di Acquisto: EUR 11,66Questo è un libro fantastico. Ne sono veramente rimasto sorpreso.Lasciatemi spiegare.Questo libro è diviso in tre parti principali. Nella prima parte ci sono 15 capitoli, uno per ciascuna delle principali malattie che causano la morte delle persone. In ciascuno dei capitoli, il dottor Greger spiega la malattia o il malessere, quindi descrive gli alimenti che sono stati trovati per ridurre il rischio, prevenire, invertire o curare la malattia.La seconda parte del libro dedica i capitoli a una serie di gruppi di alimenti sani. Il dottor Greger spiega quali sostanze chimiche, elementi, enzimi o antiossidanti sono particolarmente utili per prevenire o curare una malattia.In ciascuna delle prime due parti del libro, sembra che ogni altra frase abbia un riferimento a un documento scientifico che descrive la ricerca e le prove per le dichiarazioni del dottor Greger. L’ultimo terzo del libro è un elenco di tutte le note, che si ricollegano alle ricerche scientifiche, i papers. E’ difficile criticare il dottor Greger per le sue conclusioni, dal momento che sono supportate da un’enorme quantità di ricerche. Ovviamente si nota anche il suo atteggiamento un po’ “Biased”, che incentra il tema principalmente su una dieta Vegana, quale porta con se una serie di atteggiamenti, che per carnivori come me, sembrano sermoni di qualche religione esotica.La raccomandazione nutrizionale del dottor Greger è di mangiare solo cibi integrali e vegetali. Riduce il rischio di tutte le 15 principali cause di morte, almeno negli stati uniti. Consiglio vivamente questo libro a chiunque desideri migliorare la propria alimentazione e salute. Questo è il miglior libro sulla nutrizione che abbia mai letto.Se hai intenzione di smettere di leggere la mia recensione qui, non ti biasimo.Ho preso molti appunti. Eccoli.I medici non sono formati in nutrizione e non vengono pagati per fornire consigli nutrizionali. La California Academy of Family Physicians si è opposta a un disegno di legge della California che impone dodici ore di educazione alimentare per tutti i medici. Nel dibattito, è stato ridotto a zero ore.Si ritiene che la diminuzione della lunghezza dei telomeri nei propri cromosomi provochi l’invecchiamento. Il dottor Greger presenta le prove che uno stile di vita sano può aumentare l’attività della telomerasi e effettivamente far crescere i telomeri in lunghezza. È la qualità del cibo che conta, non la quantità. Cos’è uno stile di vita sano? Uno che utilizza cibi integrali, non integratori o uno che cerca di enfatizzare una singola sostanza chimica o nutriente. Questo libro fornisce molti esempi di singoli nutrienti che hanno dimostrato benefici per la salute, ma solo se consumati in un alimento intero, non quando isolati in una pillola. Ad esempio, gli integratori antiossidanti non riducono il rischio di cancro, ma gli antiossidanti presenti naturalmente negli alimenti riducono il rischio.La curcuma è un’erba che si trova nel curry in polvere e nella senape. Può avere notevoli proprietà anti-cancro. Ma non sono stati condotti studi in doppio cieco; nessuno vuole pagare per qualcosa che non può essere brevettato. È vero, tuttavia, che l’India soffre molto meno di cancro del colon-retto, reni, polmoni, vescica e prostata e melanoma. Ma la domanda è se ciò sia dovuto alla curcuma o che solo il 7% della popolazione mangia carne regolarmente?Non mi rendevo conto che per certi versi il pollame è più malsano della carne. Mangiare pollame aumenta il rischio di cancro al pancreas più della carne rossa!I vegetariani ottengono un’assunzione più elevata di quasi tutte le calorie nutritive per le calorie rispetto ai mangiatori di carne. Anche i mangiatori di carne aumentano di peso, anche dopo aver aggiustato le calorie! Le calorie non sono tutte uguali, forse perché i vegetariani hanno un tasso metabolico a riposo più elevato.Molti diabetici possono invertire la malattia dopo aver seguito una dieta a base vegetale per sedici giorni. Non devono perdere peso o ridurre il consumo di calorie.Il superbatterio difficile infetta 250.000 americani ogni anno, uccidendone migliaia. Si pensava che fosse stato raccolto negli ospedali. Tuttavia, solo un terzo dei casi è collegato a pazienti infetti. Potrebbe invece essere dovuto alla carne infetta. Circa il 42% delle carni vendute nelle catene di negozi di alimentari nazionali è infetto. Gli Stati Uniti hanno i livelli più alti al mondo. Si trova anche nel pollo, nel tacchino e nel manzo, ma la concentrazione più alta è nel maiale. Di solito, non infastidisce le persone; si trova nell’intestino senza causare danni. Ma gli antibiotici possono scatenarlo ed è mortale. Può sopravvivere a due ore di cottura a 71 gradi C (la temperatura di cottura consigliata). I disinfettanti per le mani non aiutano. Gli antibiotici si trovano nelle urine dei mangiatori di carne, anche quando non li hanno presi. L’agrobusiness alimenta enormi quantità di antibiotici agli animali da allevamento.L’ipertensione è una delle afflizioni descritte dal dottor Greger. La cosiddetta dieta DASH (Dietary Approaches to Stop Hypertension) è stata progettata specificamente per abbassare la pressione sanguigna. È prevalentemente vegetariano, ma consente un po ‘di carne, in modo da rendere la dieta più appetibile ai non vegetariani. Il dottor Greger afferma che mangiare pochi cucchiai al giorno di semi di lino induce un effetto di abbassamento della pressione sanguigna molto potente.Un manuale da conservare e leggere con la giusta mente critica.
ChDk –
A lot of great advice and it’s an easy to follow guide.
Sloshter –
I’ve spent the first two decades of my life pretty much ignoring nutrition. I seemed to have a metabolism that allowed me to eat as much junk as I pleased and never gotten overweight. Since a young child, my family could never get me to take an interest in food, and I ate very little of anything healthy. However, I was raised as a vegetarian and I’ve only ever eaten meat by accident.Three years ago I went vegan due to ethical reasons regarding the suffering of non-human animals. However, I continued to eat complete junk. In the last few years, my diet seemed to be catching up with me.I moved to Japan and practically lived off nothing but rice, chips, beer, green tea and edamame. My health declined. I went to the doctors with my 8th case of common cold or flu or tonsillitis in 9 months and asked if there was any lifestyle adjustments I could make. Can I get a blood test to see what nutrients I may be deficient in? The doctor reacted quite nastily, and having read this book, now I know why. Japan has a healthcare system unlike the NHS and more like the private American system. I was shocked at how much crap I was prescribed for a single cold (much of it Traditional Chinese Medicine that is unproven by science) and how much it cost.The pandemic came. I got a particularly nasty bout of tonsillitis that left me doling out the rest of my money on a week long hospital stay because I couldn’t swallow food so needed it intravenously. I had to pack my bags and come home to UK, where my health has continued to deteriorate.I discovered I have a mental condition, a symptom of which is poor diet, poor exercise and poor sleeping patterns. It’s defined my life thus far and I have decided not to let it define me any longer.So, I came across this book – the book that would help me get my baked beans and veggie sausage diet into a leafier shape. I always thought nutrition would be so difficult, but not only does Greger simplify everything without coming off as patronising, he also provides ample motivation to get you to eat more healthily. The motivation is right there in the book.Since following this diet, including the portion of exercise he recommends, I have felt such an extreme difference in energy. I now seem to float between rooms of the house, apparently not losing any energy as I move up and down stairs. My posture has become more erect along with other body parts. I can see my abdominal muscles for the first time ever. I have not fallen ill.This book is a gripping read, but also functions as a reference book with a very useful index. It’s full of practical advice that is easy to follow and based on studies that are all from pretty good sources. Greger is completely transparent and analytical about each study he mentions, including in his summary the limitations of each study, how it might be improved for more accurate or enlightening results and other very interesting bits and bobs.I have started recommending this book to everyone – including buying an extra copy and sending it to my vegan-nutrition-sceptic scientist brother, as the scientific evidence based manner in which the information here is presented makes a compelling argument not only to defend vegan nutrition, but also to promote a whole food plant based diet as being nutritionally superior to any carnistic diet, provided it is eaten as prescribed by this book.It’s impossible to be unbiased when it comes to veganism. Either your vegan or you’re not. It’s easy for me to see the negative reviews as being biased in favour of carnism, as someone might read my review as being bias because I’m quite clearly a staunch vegan.But the truth is that since adopting a whole food plant based diet, I’ve felt better and more healthy than I ever remember being. I recommend this to any junk food vegans (like I was) who want to learn how to eat healthily and to any carnists (people who consume animal products) who are sceptical that it’s possible for a vegan diet to be nutritionally adequate. What you find in this book might surprise you.
Cliente Amazon –
Aunque el autor no lo ha puesto en el título, el libro versa como no morir, PREMATURAMENTE.Se trata de un gran libro, escrito por un gran conocedor del tema (poco hay que él no conozca) de la Plant Based Diet (alimentación basada en plantas), con una gran base y respaldo científico detrás, muy al día.Altamente recomendable para el que desea saber más a fondo como prevenir las enfermedades crónicas: infarto, cáncer, diabetes, alzheimer y un largo etc. Pero acompañado también de muchas ideas y comentarios muy clarificadores, prácticos, que muestran la larga experiencia sobre el tema y su divulgación por parte de Greger.Muy recomendable. Se precisa tener una base sobre nutrición, no excesiva, para entender lo que expone.Francisco Mata. Médico Naturista.