The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World
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- Type：Epub+TxT+PDF+Mobi
- Create Date：2021-03-18 08:15:36
- Update Date：2025-09-07
- Status：finish
- Author：Mark Hyman
- ISBN：031653708X
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Summary
Discover the benefits of “eating your medicine” with twelve-time New York Times bestselling author Mark Hyman， MD’s unique Pegan diet， “a masterpiece on food and health” （William Li， author of Eat to Beat Disease）。
What do you get when you combine the best of paleo with the best of vegan？ Pegan！ For decades， the diet wars have pitted advocates for the low-carb， high-fat paleo diet against advocates of the exclusively plant-based vegan diet and dozens of other diets leaving most of us bewildered and confused。 For those of us on the sidelines， trying to figure out which approach is best has been nearly impossible—both extreme diets have unique benefits and drawbacks。 But how can it be， we've asked desperately， that our only options are bacon and butter three times a day or endless kale salads？ How do we eat to reverse disease and optimize health， longevity， and performance？ How do we eat to reverse climate change？ There must be a better way！
Fortunately， there is。 With The Pegan Diet's food-is-medicine approach， Mark Hyman explains how to:
Combine the best aspects of the paleo diet （good fats， limited refined carbs， limited sugar） with the vegan diet （lots and lots of fresh， healthy veggies）
Create a delicious diet that is not only good for your brain and your body， but also good for the planet。
Take your cooking up to the next level， with 30 mouthwatering recipes such as Avocado Latke “Toast，” Chai Pancakes with Coconut Whipped Cream， Spicy Grain-Free Steak Tacos with Tapenade， Fall-off-the-Bone Short Ribs with Cashew “Couscous，” and Snickerdoodle Doughnuts
Packed with practical tips and advice， The Pegan Diet offers a balanced and easy-to-follow approach to eating that will help you get， and stay， fit， healthy， focused， and happy—for life。
What do you get when you combine the best of paleo with the best of vegan？ Pegan！ For decades， the diet wars have pitted advocates for the low-carb， high-fat paleo diet against advocates of the exclusively plant-based vegan diet and dozens of other diets leaving most of us bewildered and confused。 For those of us on the sidelines， trying to figure out which approach is best has been nearly impossible—both extreme diets have unique benefits and drawbacks。 But how can it be， we've asked desperately， that our only options are bacon and butter three times a day or endless kale salads？ How do we eat to reverse disease and optimize health， longevity， and performance？ How do we eat to reverse climate change？ There must be a better way！
Fortunately， there is。 With The Pegan Diet's food-is-medicine approach， Mark Hyman explains how to:
Combine the best aspects of the paleo diet （good fats， limited refined carbs， limited sugar） with the vegan diet （lots and lots of fresh， healthy veggies）
Create a delicious diet that is not only good for your brain and your body， but also good for the planet。
Take your cooking up to the next level， with 30 mouthwatering recipes such as Avocado Latke “Toast，” Chai Pancakes with Coconut Whipped Cream， Spicy Grain-Free Steak Tacos with Tapenade， Fall-off-the-Bone Short Ribs with Cashew “Couscous，” and Snickerdoodle Doughnuts
Packed with practical tips and advice， The Pegan Diet offers a balanced and easy-to-follow approach to eating that will help you get， and stay， fit， healthy， focused， and happy—for life。
Reviews
Mona
，
I’m a big Mark Hyman fan。 This was one of my favorites。 Straight up great advice。
Jorge DeFlon
，
Food is Medicine， and this is a very complete book about how to recover or improve your health using food and functional medicine， healing the planet and society at the same time。
Alicia Bayer
，
This is a very easy to read but very informative book。 Dr。 Hyman presents 21 guidelines to follow for the best diet， which he coined a few years ago from taking the best of paleo principles and the best of vegan principles。 Hyman was once vegan but now eats some animal products， and is a big proponent of regenerative agriculture， which combats climate change and also produces healthier meat and dairy。 For a modern news item that really drives that home， see the recent news stories about butter n This is a very easy to read but very informative book。 Dr。 Hyman presents 21 guidelines to follow for the best diet， which he coined a few years ago from taking the best of paleo principles and the best of vegan principles。 Hyman was once vegan but now eats some animal products， and is a big proponent of regenerative agriculture， which combats climate change and also produces healthier meat and dairy。 For a modern news item that really drives that home， see the recent news stories about butter no longer softening at room temperature because dairy farmers increased the palmitic acid from palm oil （a long-chain fatty acid linked to heart disease） in their cattle feed to increase the fat in their milk so they get more butter。 Hyman recommends a diet that's free of grains， sugar， most dairy， starches and processed foods and that focuses on lots of vegetables and healthy fats along with smaller portions of grass-fed meats and healthy foods like berries and fatty fish。The chapters are short， to the point and easy to follow， with a summary at the end of each chapter of the few key points。Some recipes are provided at the end but I didn't find them very easy or appealing。 The recipes contain nutritional information but no photos。Dr。 Hyman is one of our modern experts in dietary advice and he's filled his latest book with very accessible information to adopt some of his advice。 Most of it was not new to me but I read about this topic often， and I did appreciate how short， to the point， and succinct each part was。 I also appreciate how he focuses on the importance of regenerative agriculture not just for healthy foods （factory farmed meat and dairy really is toxic） but for the sake of the animals and because it's one of the most important elements of tackling climate change。 He goes into that topic much more in his 2020 book Food Fix: How to Save Our Health， Our Economy， Our Communities， and Our Planet-One Bite at a Time。 This is a great book for "bite sized" bits of information to drastically improve your diet and your health。I read a digital ARC of this book via NetGalley。 。。。more
Chelsea
，
The Pegan Diet is not a diet， but rather a set of 21 principles to live and eat by。 I am a big fan or Dr。 Hyman and have learned so much from his content and colleagues’ content that has helped me on my own road to optimum wellness。 This was the first book of his that I’ve read， and like his podcasts on the Dr。’s Farmacy， he keeps everything in simple terms that make it easier for us non-doctors to grasp。 At this stage in my journey， I’ve read many books science/health/food books and am used to The Pegan Diet is not a diet， but rather a set of 21 principles to live and eat by。 I am a big fan or Dr。 Hyman and have learned so much from his content and colleagues’ content that has helped me on my own road to optimum wellness。 This was the first book of his that I’ve read， and like his podcasts on the Dr。’s Farmacy， he keeps everything in simple terms that make it easier for us non-doctors to grasp。 At this stage in my journey， I’ve read many books science/health/food books and am used to and rather expect explanations of complex scientific reasoning and data。 Personally， I don’t subscribe to the idea that just because a doctor wrote it， means it’s accurate。 I want to know what studies were involved， what the mechanisms are that make something so。。。 it’s not enough to hear a fact。 I want to understand what makes it a fact。 This book was a little too simplified for my taste and didn’t offer much of that。 Because I was already very familiar with the ideas， I didn’t really need the explanations， but a refresher with a little more “and this is why，” would have been great for me。 This is a great， quick read for those just starting out on their health journeys or who are easily overwhelmed and confused by lots of scientific explanations and references and just need to start somewhere。 For me， it wasn’t quite robust enough。 Overall the principles are easy to follow and incorporate into your daily life。 I’ve been living this way for a couple of years， long before I read this book， and it has made an incredible difference in my health。 I especially appreciate the additional resources in the back。 。。。more
Liz Sawyer
，
Interesting and thoughtful principles that go beyond eat this to how body， brain and environment connect。 Positive time comes across as realistic and real。 Huge major change and shift from culture in US though so can feel overwhelming to read too。 Some things many already know but written in a way that’s good reminders; lots of new info I didn’t know or connect too。 Recipe section is very small which is only reason for 4 stars。
Meghan
，
Yes！ To every word。 Realistic， simple and sustainable guidelines to create the change we need to nourish ourselves， our families， our communities， our planet。 Includes delicious sounding recipes。
Myeisha Azizah
，
Aku suka banget buku ini！ Untuk pembahasan yang rumit seperti pembahasan gut health bisa dikemas dengan baik sehingga mudah dimengerti。 21 hal ini juga dijelaskan detil dan dekat。 Pokoknya semua kalimatnya terasa dekat dan mudah dipahami。 Rasanya kayak lagi ngobrol sama temen aja tapi bahas makanan。 Suka juga karena menangkat kelestarian bumi， sehingga bisa bikin pembaca eling kalau makan bukan hanya tentang perut。 Tapi tentang keselarasan 🌻Bonus resep2 yang yaa。。 nggak begitu cocok sih kayaknya Aku suka banget buku ini！ Untuk pembahasan yang rumit seperti pembahasan gut health bisa dikemas dengan baik sehingga mudah dimengerti。 21 hal ini juga dijelaskan detil dan dekat。 Pokoknya semua kalimatnya terasa dekat dan mudah dipahami。 Rasanya kayak lagi ngobrol sama temen aja tapi bahas makanan。 Suka juga karena menangkat kelestarian bumi， sehingga bisa bikin pembaca eling kalau makan bukan hanya tentang perut。 Tapi tentang keselarasan 🌻Bonus resep2 yang yaa。。 nggak begitu cocok sih kayaknya sama lidah ini tapi oke lumayan。 Suka deh！ 。。。more
Leslie Lenser
，
Makes perfect sense。 Logical and easy to follow - in the book。 Now the application！
Angel
，
Make sense out of nonsense I have been carnivore， vegan， vegetarian， pescatarian， testing ways to be healthy。 it finally seems that sciences is catching up on this field to guide us correctly what to eat and what not to eat to heal and thrive， increase vitality and wellness within a simple framework ， while respecting our individual preferences， Dr。 Hyman writes the latest knowledge on this book。
Donna
，
I've read a few books by this author and I think this is one of my favorites。 Paleo + Vegan = Pegan。 The author presented this plan with 21 principles to aim for。 And he included further changes for those already suffering from disease like diabetes。 I'm glad he didn't say this was a one size fits all。 I also liked his own personal story on how he used to be vegan but has now shifted to incorporating some paleo guidelines into his diet。This was interesting and if you are looking to clean up your I've read a few books by this author and I think this is one of my favorites。 Paleo + Vegan = Pegan。 The author presented this plan with 21 principles to aim for。 And he included further changes for those already suffering from disease like diabetes。 I'm glad he didn't say this was a one size fits all。 I also liked his own personal story on how he used to be vegan but has now shifted to incorporating some paleo guidelines into his diet。This was interesting and if you are looking to clean up your normal diet， this would be a great starting point。 So 4 stars。 。。。more
Randy Salo
，
While this book has the word diet in its title， this is much more of an "eating for lifestyle" book rather than a short-term intervention or eating restriction book。 This book is about how to eat for your health and well-being， increasing your healthspan， not just your lifespan。 While this book has the word diet in its title， this is much more of an "eating for lifestyle" book rather than a short-term intervention or eating restriction book。 This book is about how to eat for your health and well-being， increasing your healthspan， not just your lifespan。 。。。more
Jonathan Hess
，
This doctor is very smart and his nutritional ideas are profound and presented in a simple manner。 There is a lot in this book that could help many people。I kinda always hate when authors end a book with a bunch a recipes though; if I wanted a cook book I would buy one。 If you like gradual little changes this book is for you。 I do better with all or nothing so I learned a lot of things but his approach is not useful to me but I have a deep respect for his knowledge。 Overall it’s a good book and This doctor is very smart and his nutritional ideas are profound and presented in a simple manner。 There is a lot in this book that could help many people。I kinda always hate when authors end a book with a bunch a recipes though; if I wanted a cook book I would buy one。 If you like gradual little changes this book is for you。 I do better with all or nothing so I learned a lot of things but his approach is not useful to me but I have a deep respect for his knowledge。 Overall it’s a good book and an easy read。 。。。more
Chris
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Another must read - food is medicine and this book explains how and why。
Kara
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Everyone should read this book。 It breaks down health， nutrition， the environment， farming and more to demystify what we should be eating & why。 Most importantly how we can heal ourselves & our world & our economics simultaneously。 Sent copies to my family before I even finished it！
Kathy
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For some reason I never received this book。 Guess it may be lost in the mail
Karen Schex
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As a nutrition professional， I enjoyed reading The Pegan Diet by Dr。 Mark Hyman。 The foundation of our health is and should always be quality， whole foods。 Dr。 Hyman gives easy-to-understand and useful tips that are simple enough for anyone to adopt。 Climate change is a hot topic right now and many do not realize the importance of regenerative farming and how it can improve our climate。 While the media focus is on oil and gas， the food industry isn't getting the attention it needs and deserves。 As a nutrition professional， I enjoyed reading The Pegan Diet by Dr。 Mark Hyman。 The foundation of our health is and should always be quality， whole foods。 Dr。 Hyman gives easy-to-understand and useful tips that are simple enough for anyone to adopt。 Climate change is a hot topic right now and many do not realize the importance of regenerative farming and how it can improve our climate。 While the media focus is on oil and gas， the food industry isn't getting the attention it needs and deserves。 Dr。 Hyman brings this to light。He also recommends testing beyond that which most doctors offer or recommend。 These tests can be invaluable in helping a client do a deep dive into learning and knowing their body's unique needs。 The Pegan Diet is a great resource for laypeople and nutrition professionals。 。。。more
Lois Bowman
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would love to review this book。 but have not recieved it yet。 i accidently hit recieved but havent actually recieved。 will glady give review if and when i get it。
Connie
，
I was watching Dr。 Oz on television on I first heard of the Pegan diet。 It is a blend of the best parts of the Paleo diet and the Vegan way of eating。 Mark Hyman has expanded on the idea in this book which is chock-full of information。 I found it to be an interesting and informative book to read， and I especially liked the charts of useful substitutes and best food choices。If you are thinking this is one of those books where you have to end up eating really weird foods to follow the plan， I am h I was watching Dr。 Oz on television on I first heard of the Pegan diet。 It is a blend of the best parts of the Paleo diet and the Vegan way of eating。 Mark Hyman has expanded on the idea in this book which is chock-full of information。 I found it to be an interesting and informative book to read， and I especially liked the charts of useful substitutes and best food choices。If you are thinking this is one of those books where you have to end up eating really weird foods to follow the plan， I am here to reassure you that is not the case。 Hyman mentions people who have turned their health around with this plan， and I found that to be inspiring。 There are also suggestions for an elimination diet， so you can personally try to figure out if any of the foods you are eating don’t work well for you。 This is the kind of book I prefer to read in hardcover or softcover， rather than Kindle， so I can dog-ear the pages and draw arrows in the column。 I don’t do this with most books， only non-fiction ones when I plan to look back at something。 Friends have told me most of my books still appear new after reading， but books like this， with lots of useful information， end up looking well loved。 。。。more
Nikki
，
The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World by Dr。 Mark HymanPublisher: Little， Brown and CompanyGenre: Health， Mind & BodyRelease Date: February 23， 2021The Pegan Diet by Dr。 Mark Hyman is a set of 21 principles for reclaiming your health。 I love that the first principle is "Use Food as Your Farmacy"！ I find the paleo-vegan principles fascinating & actually sustainable。Dr。 Hyman has packed so much information into this book！ I think by v The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World by Dr。 Mark HymanPublisher: Little， Brown and CompanyGenre: Health， Mind & BodyRelease Date: February 23， 2021The Pegan Diet by Dr。 Mark Hyman is a set of 21 principles for reclaiming your health。 I love that the first principle is "Use Food as Your Farmacy"！ I find the paleo-vegan principles fascinating & actually sustainable。Dr。 Hyman has packed so much information into this book！ I think by viewing food as medicine that can either help or harm us is the first step to improving our health （& the environment， in this case）。 I look forward to implementing some （eventually all） of these principles in my life （& sneaking them into my husband's life）。I'm so grateful to Dr。 Mark Hyman， Little， Brown and Company， and NetGalley for providing me with a free copy of this ARC ebook in exchange for my honest review。 。。。more
Ro Scott
，
Learn to eat for longevity and gut health with the pegan diet。 The pegan diet is a mix of the paleo and vegan diet， and treats food as medicine， based on functional medicine。 Another excellent Dr。 Hyman book。
Ginger Hudock
，