Six Foundational Books

If you're looking to dive deep into nutrition, here are six foundational books that will change the way you think about food and health:

1. Deep Nutrition by Cat Shanahan
   Dr. Shanahan explores the vital role of traditional diets, emphasizing the importance of nutrient-dense whole foods and the impact of modern processed foods on our health. This book focuses on the four pillars of a healthy diet: meat, organs, bone broth, and fermented foods.

   Quote: “Seed oils are the most destructive ingredient in the modern diet—they're toxic to your mitochondria and wreak havoc on your health.”
   Tip: Dr. Shanahan emphasizes eliminating industrial seed oils like canola, soybean, and corn oil from your diet, as they contribute to chronic inflammation and mitochondrial dysfunction. Instead, opt for traditional fats like butter, ghee, and olive oil.

2. Outlive by Peter Attia
   Dr. Attia provides a comprehensive look at longevity, combining cutting-edge research on nutrition, exercise, and mental well-being to help you extend both your lifespan and healthspan. He emphasizes the importance of a personalized approach to health and preventative care.

   Quote: “The goal is not just to live longer, but to live better.”
   Tip: Dr. Attia stresses the importance of zone 2 training—a level of aerobic exercise that is easy enough to sustain for long periods yet effective for improving metabolic health. This often-overlooked approach is a cornerstone of building endurance, enhancing fat oxidation, and supporting long-term cardiovascular health.

3. Sacred Cow by Diana Rogers
   Rogers and co-author Robb Wolf argue that sustainable, ethical animal agriculture is essential for both human health and the environment. The book challenges common misconceptions about meat consumption and advocates for a balanced, nutrient-dense diet that includes animal products.

   Quote: “Animal agriculture is the most powerful tool we have for healing the planet and improving human health.”
   Tip: Regenerative farming practices can be both environmentally sustainable and health-promoting. Eating meat from grass-fed, pasture-raised animals is one of the most nutrient-dense and ethical choices for both your body and the planet.

4. Good Energy by Casey and Calley Means
   This book presents a practical guide to improving health and energy through diet, sleep, and mindfulness. Casey and Calley Means emphasize how lifestyle choices affect metabolic health, mental clarity, and overall vitality.

   Quote: “Your mitochondria—the tiny power plants in your cells—are the key to unlocking vibrant energy and long-term health.”
   Tip: Incorporating time-restricted eating and aligning meal times with your natural circadian rhythm will optimize mitochondrial function. This approach helps your body focus on repair and regeneration, reducing oxidative stress and improving energy levels.

5. The Carnivore Code by Paul Saladino
   Dr. Saladino presents a compelling case for the carnivore diet, arguing that a meat-based, animal-sourced foods approach can heal the body and optimize health. This book dives into the science of why animal foods are essential for human health and longevity.

   Quote: “Animal-based foods are the most nutrient-rich and bioavailable sources of energy for our cells, powering optimal human health.”
   Tip: Dr. Saladino emphasizes the importance of including organ meats like liver and heart in your diet, as they’re some of the most nutrient-dense foods available.

6. Nutrition and Physical Degeneration by Weston A. Price
   Dr. Price’s landmark work examines the diets of indigenous populations and their impact on physical health. His findings highlight the importance of nutrient-dense, whole foods for maintaining optimal health, from bone structure to immunity.

   Quote: “The use of refined and denatured foods has led to the degeneration of the human race.”
   Tip: Dr. Price stresses the importance of consuming fat-soluble vitamins like A, D, and K2, which are found in traditional, nutrient-dense foods such as liver, butter, and fermented foods. These vitamins are vital for maintaining healthy bones, teeth, and overall vitality, but they’re often neglected in modern diets.