Dr. Gundry is a cardiologist, surgeon, medical researcher, and author of Dr. Gundry’s Diet Evolution and many other books. Dr. Gundry’s diet evolution was created to help patients who were suffering from disease and headed towards surgery. These types of people have tried countless diets and failed to lose the necessary pounds in order to stay healthy. In an attempt to help patients lower cholesterol and prepare them for heart surgery Dr. Gundry made a discovery that nutrition had a profound impact on the health of his patients.
Gundry’s work relies mainly on epigenetics. Epigenetics is the thought that genes can be influenced without actually changing the genetic makeup or code. Gundry believes we can activate our longevity genes and turn off our genes that lead to disease. He believed the true cause of all modern day disease has something to do with poor diet and nutrition.
I highly suggest you purchase Dr. Gundry’s book dr gundry“>
here as it is full of real necessary information. Dr. Gundry dives deep and explains how our genes are working against us and not for us. If you do not purchase the book I have given a basic guideline to diet evolution below.
Diet Evolution Shopping list
Phase 1 (first 2 weeks and beyond)
*Meat protein should be grass-fed beef, antibiotic & hormone free range chicken and wild caught fish
Beef (filet, flank, stew, ground sirloin, round steak, and jerky)
Pork tenderloin, ham, Canadian bacon, prosciutto
Wild game, venison, and bison
Cornish game hen, duck, goose, and turkey
Fish (anchovies, freshwater bass, salmon, sardines, trout, whitefish, and canned tuna)
Shellfish (crab, lobster, squid, calamari, shrimp, scallops, clams, and mussels)
Farmers cheese 1 c
Feta Cheese ½ c
Low Fat Cottage Cheese 1 c
Mozzarella cheese, water packed ½ c
* 1 slice or oz. a day……use a vegetable peeler to shave the cheese and get more taste for less
Almond milk (plain or flavored unsweetened only)
Soymilk (plain or flavored unsweetened only)
Eggs (omega 3 free range)
Yogurt (plain, unsweetened only)
*Take caution with any soy product and eat in small amounts. I am not generally a fan of soy as 90% of soy crops are sprayed the with the herbicide roundup. For the same reasons you should limit grains and legumes you should also limit soy or avoid it altogether.
Tofu (firm only)
Tofu Shirataki Noodles
Lettuce (Romaine, Boston, Red & Green lettuce)
Brans (string, green, yellow)
Broccoli and broccoli rabe
Cabbage (Napa, Chinese, green, and red)
Cucumbers (including pickles)
Herbs (cilantro, basil, mint, sage, oregano, parsley, rosemary, thyme, etc)
Onions, shallots, scallions, and chives
Sweet bell peppers all kinds
Pumpkin (1c a day)
Sugar snap peas & snow peas (no shelled peas)
Macadamia nut oil
Extra virgin olive oil
Flaxseed oil, hempseed oil, walnut oil (*Do not heat, only drizzle on food for flavor and nutrients)
Lemon & lime juice (fresh)
Mustard (no honey or sugar)
Salt and pepper
Spices and herbs
Tabasco sauce and hot sauce
Tamari or soy sauce
Tomato sauce or paste
Vinegar (apple cider preferred)
Nuts and seeds
*1/4 c 2 x a day as a snack
Cocoa Beans 70% or more
Hemp Seeds or powder
Peanut butter or nut butter
Peanuts (roasted only)
Meal replacement bars and powders
Think thin bar
Pure Protein bar
Low carb protein shakes
Hemp protein powder
Soy Protein Powder
Whey Protein Powder
*6-8 glasses of water daily
Clear spirit or shot only (no mixed drinks)
Tea (black, green, white, and herbal)
*After the first 2 weeks you can introduce Friendly fruits and Brown Foods in week 3!
Banana (green tips only)
Blackberries 1 c
Blueberries 1 c
Boysenberries 1 c
Cherries 1 c
Citrus- oranges. Grapefruits, tangerines
Cranberries 1 c
Grapes with seeds 1c
Pomegranate ½ c seeds
Raspberries 1 c
Strawberries 1 c or 6
1 medium Tomato
Brown basmati rice
Legumes (lentils, lima beans, garbanzo, navy beans, pinto beans, and kidney beans)
Oats (whole or steel cut only)
Whole wheat berries
Phase 2 Week 7-12
Continue eating the same foods but reduce mat protein and increase veggies and salads. Continue with nut and seed snack 2 x daily. Be sure to cut down on cheese consumption, fruits, and brown foods.
*consider meat a brown food and do not eat at every meal
* Do not eat cheese every day
*limit grains and legumes to ½ c serving daily
Phase 3 and beyond
Continue eating as you did in phase 2
*Eat raw as much as possible (fresh salads, raw veggies, nuts, seeds)
*If you want to eat a bad meal make it 1 a day
*Try and fast if you eat badly one week
*Keep desserts to a minimum
Grundyisms to remember to help you make good food choices
Drink some red wine and you’ll be fine
Eat Extreme Greens
Bitter is Better
If you cut down on meat you’ll reduce your heat
A lot of greens plus a bit of meat make a meal that can’t be beat
The more greens you eat the more you’ll fit your killer jeans
To earn it you must burn it
If you lift weights you’ll lose weight
If you want to stick around cut back on brown
Early to bed, early to rise, makes a man healthy and wise
If its meat you get to cheat
If it’s green you’ll grow lean
Give fruit the boot
If it’s white it’s out of sight
If its beige best behave
When in doubt leave it out
Weight off fast will never last
Weight off slow your good to go
Eat oil for belly fat to recoil
Eat fake fat get a heart attack
I think you get it : )
Hints and tips
Dress salads in evoo, vinegar, lemon, salt, pepper, or a Gundry approved dressing
Fast every other day and eat 2 days’ worth of food on alternate days. Do this once a week or make it an every other day pattern for the rest of your life whichever works. You can drink water, tea, and coffee, water with lemon, vegetable juice or raw veggies or if you need to eat just eat very small meals. Fasting gives your body time to heal, repair, and detox as it does not need to burn energy to digest.
*other supplements may be needed on a case by case basis
Winter means lack of sun so take a vitamin d supplement 1000-2000 iu (good for mood and immune system)
L carnitine- 125-500 mg (heart health)
Coq10- 60-250 mg (heart health)
Multivitamin- one a day and use a brand made from whole foods preferably
Selenium-200-400 mcg (good for sugar cravings)
Cinnamon- 500-1000 mg (good for sugar craving)
Chromium- 400-1000 mcg (good for sugar cravings)
Probiotic- take a capsule with at least 4 billion bacteria daily (I use jarrows)
Calcium and magnesium- (they sell as cal-mag supplement)* take additional magnesium for high blood pressure. 500-1000 mg per day
St John’s wort- (curbs hunger and increases mood) 300 mg daily
Blue bonnet brand Garcinia Cambogia- (All natural fruit extract that curbs hunger and improves weight loss and management) 500-1000 mg
Cod liver oil or fish oil – 1000-2000 mg
Remember its 80 % nutrition and 20% working out so for the first 6 weeks don’t worry about it.
After 6 weeks please introduce light cardio and strength training.
*exercising after a meal not before. When you exercise after you have eaten your body will burn calories for energy instead of storing it. Never sit or lay down after eating.
Recommendations from Stay Sprouted
*These are not Gundry recommended but diet evolution came out some time ago in 2008 and food especially the study of nutrition is ever evolving. Remember to follow the rules and only introduce these recommendations in week 3 and beyond.
My recommended pasta alternatives would be noodles made from veggies, so spaghetti squash or other noodles made of approved veggies as there are no other ingredients and these are still whole food vegetables.
Brown rice pasta is also a great alternative. Brown Rice pasta is high in fiber especially insoluble fiber which takes longer for your body to metabolize. With Brown rice the outer layer is still intact making it more complex and adding extra effort for your body to break it down which in turn slows down your body’s glucose response. Releasing sugar into the bloodstream slower over a longer period of time helps the body with glucose levels. It is also gluten free and we’ve learned gluten isn’t really good for anyone as it cause inflammation and most inflammation causes disease.
A word about milk alternatives. Conventional store bought almond milk is usually full of sugar and only contains a handful of almonds. Please try to make your own whenever possible. They also contain carrageenan which is a controversial preservative. Trader Joe’s brand almond milk is one that I recommend as it does not contain carrageenan. I typically use coconut milk by the brand so delicious and have also used flax milk by good karma.
*remember to choose organic when possible. Use this list to determine whether you should spring for the organic or are safe with conventional options.
*I would be careful with corn though as there is GMO corn be sure the barcode does not start with 8 and contains 5 digits.
Barcodes that begin with a 9 are organic and those beginning with a 4 are conventional
Congratulations!!!!! You are now ready to start this journey to health and wellness!