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How Not To Die by Michael Greger & Gene Stone (Free Download) - Yes Book Please
Die: Discover The Foods Scientifically Proven To Prevent And Reverse Disease, Download PDF How Not To Die: Discover The Foods Scientifically Proven To Prevent And Reverse Disease Free Online, pdf M.D. Michael Greger MD, Gene Stone How Not To Die: Discover The Foods Scientifically Proven To Prevent And Reverse Disease, Download Online How Not 21/11/ · How Not To Die (PDF Download). About Michael Greger. Michael Greger, MD, is a physician, bestselling author of How Not To Die, and internationally recognized speaker on nutrition, food safety and public health blogger.comted Reading Time: 4 mins Download a PDF summary of How Not to Die by Michael Greger. We have the world's best book summaries. Free PDF download
How not to die michael greger pdf free download
Below is a preview of the Shortform book summary of How Not to Die by Michael Greger. Read the full comprehensive summary at Shortform. In How Not to DieMichael Greger argues that a plant-based, whole-food diet has been scientifically shown to reduce the most common diseases leading to death. He then gives his recommendation for "The Daily Dozen" foods to eat to maximize health benefits.
Why does plant-based diet improve health? How not to die michael greger pdf free download evolved over millions of years eating primarily vegetables, how not to die michael greger pdf free download, so many of our biological responses to food were wired to prehistoric diets. Regulation of food is often strongly influenced by industry. Just like how the how not to die michael greger pdf free download industry fought to show smoking didn't cause cancer, there is a strong agriculture lobby promoting meat and processed foods.
Meat itself seems negatively correlated with health and mortality, even controlling for vegetable intake. In other words, if group 1 eats vegetables, and group 2 eats the same amount of vegetables but adds meat, group 2 shows higher mortality and risk of disease. In these research studies, are vegetarians healthier simply because they tend to be skinnier? No—in population studies, plant-based diets show lower mortality even controlling for BMIwealth, and other confounding factors.
This might be because whole foods contain many other benefits, such as fiber and other micronutrients. Supplement extracts also introduce risk of contaminants and toxicity. Think of your diet everyday as a bank account of calories you can spend everyday. Eating one calorie hamburger displaces eating 7 sweet potatoes or 26 cups of broccoli. Which one would benefit your body more? Some might shy away from a plant-based diet because it seems expensive. This is partly true—on a calories-per-dollar basis, junk food and fat are the cheapest.
But on a nutrients-per-dollar basis, vegetables offer 6x more nutrition compared to processed food. Michael Greger suggests thinking of food as a traffic light system:. As a simple checklist for what to eat everyday, Dr. Greger recommends these 12 components. Each box represents one serving. Unlock the full book summary of How Not to Die by signing up for Shortform. Occasionally his interpretations of research is questionable. By far he says what most of his references say, but this error occurred more often than expected, thus possibly requiring a slight downweighting of his recommendations down a notch.
How Not to Die features hundreds of nutritional studies to back up its claims. While many of them suffer from the issues discussed above, a Not smoking, having normal body weight, exercising half an hour a day, and maintaining a healthy diet can reduce the risk of chronic disease by a huge margin.
Not really. Taking drugs is like mopping up the floor around the overflowing sink constantly, instead of turning off the faucet. Preventing the disease is often far better than treating it over years and decades. And diet is the way this book recommends you prevent disease. It likely has to do with lobbying interests by powerful industry groups. This is the best summary of How Not to Die I've ever read. I learned all the main points in just 20 minutes. Besides reducing your consumption of poultry, eating specific things helps protect against blood cancers:.
We're the most efficient way to learn the most useful ideas from a book. Ever feel a book rambles on, giving anecdotes that aren't useful? Often get frustrated by an author who doesn't get to the point? We cut out the fluff, keeping only the most useful examples and ideas. We also re-organize books for clarity, putting the most important principles first, so you can learn faster.
Other summaries give you just a highlight of some of the ideas in a book. We find these too vague to be satisfying. At Shortform, we want to cover every point worth knowing in the book.
Learn nuances, key examples, and critical details on how to apply the ideas. You want different levels of detail at different times. That's why every book is summarized in three lengths:. Our primate brains have evolved to have natural drives for food, water, and sex.
Processing foods takes them into an unnaturally addictive state. As we eat more of these hyper-rewarding foods, we raise the barrier for enjoying other foods, and we decrease dopamine sensitivity. As an analogy, natural coca leaves have not been shown to be addictive over millennia of consumption, but it does become addictive when processed into cocaine.
How not to die michael greger pdf free download, ice cream gives such an intense dopamine response to both sugar and fat that it deadens your response to natural foods like fruits. The good news is, how not to die michael greger pdf free download, eating normal whole foods for a period of time can return dopamine sensitivity to normal levels.
What to eat: Allspice, barberries, basil, bay leaves, cardamom, chili powder, cilantro, cinnamon, cloves, coriander, how not to die michael greger pdf free download, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, smoked paprika, parsley, pepper, peppermint, rosemary, saffron, sage, how not to die michael greger pdf free download, thyme, turmeric, vanilla. What to drink : Black tea, chai tea, chamomile tea, coffee, earl grey tea, green tea, hibiscus tea, hot chocolate, jasmine tea, lemon balm tea, matcha tea, oolong tea, peppermint tea, rooibos tea, water, white tea.
The new recommendation is cups of water a day for men, and for women, including liquid from foods. Net of food, this translates to cups for men and for women. While Dr. Greger recommends that all your nutrients come from whole foods, he does suggest that a few nutrients be supplemented when on a plant-based diet. PDF Summary: How Not to Dieby Michael Greger Book Summary: Learn the key points in minutes. Picture the end of your life. Do you want to die from heart disease?
Processed foods now contain much more fat, sodium, and caloric density than we evolved eating. Our normal biological processes haven't adapted to surviving on modern diets. Modern foods are so nutrient dense that they amplify the dopamine reward circuit. After eating ice cream, ordinary mangos are nowhere near as enjoyable. By eating whole foods, you can reset this sensitivity. Why Plants Help and Meat Hurts Meat itself seems negatively correlated with health and mortality, even controlling for vegetable intake.
Even More Reasons to Eat Vegetables and Fruit Think of your diet everyday as a bank account of calories you can spend everyday. Meat costs 3x more than vegetables but deliver 16x less nutrition. Thus, meat is 48x more expensive on a nutrient basis than vegetables.
Michael Greger suggests thinking of food as a traffic light system: Green Foods: Unprocessed plant foods Unprocessed means nothing bad is added, and nothing good is taken away. Sometimes, processing actually makes food healthier. Tomato juice may be healthier than whole fruit because the nutrient lycopene is more available. Similarly, cocoa powder is processed to remove saturated fat. You can eat unlimited amounts of green foods. Yellow Foods: Processed plant foods, Unprocessed animal foods Processed means something bad is added, or something good is taken away.
For example, almond milk is worse than eating how not to die michael greger pdf free download almonds. Red Foods: Ultra-processed plant foods, Processed animal foods Eat red foods sparingly. The same is true of red foods. Want to learn the rest of How Not to Die in 21 minutes? Interactive exercises: apply the book's ideas to your own life with our educators' guidance. READ FULL PDF SUMMARY.
PDF Summary Shortform Introduction The Most Convincing Studies How Not to Die features hundreds of nutritional studies to back up its claims. PDF Summary Preface PDF Summary Part 1: How Not to Die from Disease Heart Disease, Lung Disease Inthe US Senate committee released dietary guidelines advising that the population cut down on animal-based foods.
But the meat, milk, and egg industries successfully lobbied to remove this recommendation from the report. Professional medical organizations are often funded by food companies, which aim to influence doctor recommendations. Lung Disease Annual deaths from lung disease:Within lung disease are three sub-diseases: Lung cancer:deaths per year Chronic obstructive pulmonary disease also known as emphysema :deaths per year Asthma: 3, deaths per year Lung Cancer Smoking is the most serious risk factor for lung cancer.
Male smokers are 23x more likely to get What Our Readers Say This is the best summary of How Not to Die I've ever read. PDF Summary Part Brain Diseases, Digestive Cancers Sleep Those at lowest risk of stroke sleep hours a night.
Much more or much less sleep than this increases risk of stroke. Antioxidants Your body needs energy to function, and oxygen normally plays a critical role.
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, time: 1:23How not to die michael greger pdf free download
Download the eBook How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease - Michael Greger in PDF or EPUB format and read it Estimated Reading Time: 2 mins Download a PDF summary of How Not to Die by Michael Greger. We have the world's best book summaries. Free PDF download 21/11/ · How Not To Die (PDF Download). About Michael Greger. Michael Greger, MD, is a physician, bestselling author of How Not To Die, and internationally recognized speaker on nutrition, food safety and public health blogger.comted Reading Time: 4 mins
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