Best Summary PDF How Not to Die, by Michael Greger. Picture the end of your life. Do you want to die from heart disease Cancer DiabetesProbiotics In Poultry Pdf DownloadI certainly dont. In How Not to Die, Michael Greger argues that a plant based, whole food diet has been scientifically shown to reduce the most common diseases leading to death. Citing thousands of references from scientific literature, Greger covers the top 1. Parkinsons and describes how diet can reduce each cause of death. Chicken, Poultry, Broiler, Game Bird, Duck, Goose, and Show Bird Rations. Probiotics For Diabetics Type 2 Diabetes Herbal Remedies The 3 Step Trick that Reverses Diabetes Permanently in As Little as 11 Days. PROBIOTICS FOR. He then gives his recommendation for The Daily Dozen foods to eat to maximize health benefits. In this summary of How Not to Die, Ill start with the main points of the book, as well as my major criticisms. Then well work chapter by chapter, disease by disease, and end with his top daily diet recommendations. DOWNLOAD PDF Summary. Enter your email to access the best PDF summary of How Not to Die. Thank you I just sent you an email check your inbox now to confirm getting free PDF summaries. Download the PDF here How Not to Die PDF SummaryMain Points of How Not to Die. Diet is the 1 contributor to global disease burden, even beyond smoking. A plant based, whole food diet has been shown to decrease your likelihood of getting a panel of diseases. Genetics only explains a small portion of disease inheritance, in most cases a large portion of disease is under your control. Diet can reverse disease, not just halt it. Its not too late if you already have heart disease or diabetes. Preventing disease is better than treating it. Foxit Reader License Key - Download Free Apps. Go Tell It On The Mountain Midi. 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Drugs have side effects, and some disease is irreversible. In studies, are vegetarians healthier solely because they tend to be skinnier No in population studies, plant based diets show lower mortality even controlling for BMI, wealth, and other confounding factors. Supplementation doesnt cover the entire effect of whole foods like fiber and other micronutrients. Supplement extracts also have risk of contaminants and toxicity. Better to eat whole 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. Why does plant based diet improve healthHumans evolved over millions of years eating primarily vegetables, so many of our biological responses to food were wired to prehistoric diets. Processed foods now contain much more fat, sodium, and caloric density than we evolved eating. Our normal biological processes havent 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. Oracle 9I Database For Windows 7 here. By eating whole foods, you can reset this sensitivity. See more on how habits are formed. Regulation of food is often strongly influenced by industry. Just like how the tobacco industry fought to show smoking didnt cause cancer, there is a strong agriculture lobby promoting meat and processed foods. My Complaints about How Not to Die. How Not to Die contains many good ideas, and its one of the most rigorously cited mass market books Ive seen. That said, because its written for a wide audience and doesnt want to bog readers down in scientifically precise language, Michael Greger sometimes cuts corners on his claims. Here are my major complaints The magnitude of effects is important. Does eating organic blueberries have a 5 effect or a 5. Does meat eating cost 1 year of life, or 5 years Often Greger simply says the difference is significant but this is a statistical term, which laymen may misconstrue as the difference is huge. I find he does this more when the difference is small below 5. When the difference is big, hell use the actual number a 2. This is misleading and over represents the effects of some diet choices. Whenever Greger says something has up to a X difference, this is misleading. When doing statistical analysis, science uses confidence intervals the effect can be as low as 1, as high as 1. Greger would sometimes represent this to mean up to 1. This is misleading as it over represents the likely effect. Many of the underlying cited studies are questionable in scientific rigor small sample sizes, unclear controls, unclear selection of patient group, sometimes funded by agricultural groups, only one study done. Remember that all scientists have an agenda and naturally bias toward publishing positive results. But based on a single study, he might say confident blanket statements like citrus protects DNA from damage. By far the most convincing studies are large population studies, or large randomized controlled trials, which I highlight below. Occasionally I find that his interpretations of research is questionable. For instance, to promote organic foods, he says organic fruits and vegetables do appear to have more nontraditional nutrients like polyphenol antioxidants. However, his cited study found no consistent differences in plasma or urine carotenoids, polyphenols, vitamins E and C content, LDL cholesterol, antioxidant activity, ability to protect against DNA damage, immune system markers between participants consuming organic and conventional diets. Now, they do say slightly different things hes talking about nutrient density in foods, and the study is talking about blood levels. But its disingenuous to use this citation to back up his point. By far he says what most of his references say, but it occurred more often than I expected, making me shade his recommendations down a notch. As an omnivore, Id like to have the other side explored what are ANY benefits of eating meat Of supplements He might believe that there is no evidence that shows eating meat has any benefits, but he doesnt articulate this strongly or often enough. Greger is clearly angry at some parts of the system, like the influence of agriculture industry on legislation and the influence of pharmaceutical companies on healthcare practices. I appreciate his rage, but Id rather he keep it to an isolated chapter rather than peppering it throughout the book, when its incongruous. The Most Convincing Studies Highlighted. Fruit and veg consumption reduces stroke by 3. BMI, smoking, alcoholThe Nurses Health Study showed that consumption of processed and unprocessed red meat was associated with increased risk of death from cancer and heart disease, and shorter life spans. Each increase of 1 serving of meat per day causes hazard ratio of 1. Similar conclusion from NIH AARP study, showing overall mortality hazard ratio of 1. Both of these control for BMI, smoking, alcohol, physical activity, energy intake, and vegetable consumption. So meat itself looks damaging, even after controlling for vegetables. Ornish Lifestyle Heart Trial showing that lifestyle changes could reverse heart disease, reducing stenosis by 8 over 5 years, compared to 2. The PREDIMED randomized controlled trial showed that the Mediterranean diet with olive oil or nuts reduced risk of stroke by 3. A Taiwanese population study showed that even eating just a little meat a serving every few days increased the rates of diabetes by 2x in men and 4x in women, compared to vegetarians. How Not to Die discusses hazard ratios a lot. Heres a primer on how hazard ratio affects lifespan. Preface. US healthcare runs on a fee for service model doctors get paid for pills and procedures they perform, not for patient health outcomes.