The Pegan Diet 21 Practical Principles PDF Free Download

Share on facebook
Share on whatsapp
Share on twitter
Share on telegram

Table of Contents

The Pegan Diet 21 Practical Principles

The Pegan Diet 21 Practical Principles Summary

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!

About the Author

Mark Hyman, MD, is the Head of Strategy and Innovation for the Cleveland Clinic Center for Functional Medicine, board president for clinical affairs for the Institute for Functional Medicine, founder, and director of The UltraWellness Center, and host of the leading health podcast, The Doctor's Farmacy. He is the bestselling author of numerous books, including Food Fix; Food; Eat Fat, Get Thin; The Blood Sugar Solution 10-Day Detox Diet; and The Blood Sugar Solution.

The Pegan Diet 21 Practical Principles Introduction

Excerpt. © Reprinted by permission. All rights reserved.

Do we really need another diet book? No. Despite the title, the Pegan Diet is an un-diet—a simple set of principles blending science and common sense into guidelines promoting health, weight loss, and longevity that can easily be adapted to any philosophical or cultural preferences. What do we know about food? How do we know it? What conclusions can we draw from the data?

How do we combine that with dietary, philosophical, social, and cultural preferences? As a physician on the front lines of the epidemic of chronic disease and obesity (one who has used food as the primary medicine in treating disease and optimization of health for 30 years), I am saddened by the diet wars and fad diets. Politics, religion, and nutrition are all equally polarizing.

The Pegan Diet started off as a joke. Years ago I sat on a nutrition panel at a conference between two friends—one doctor a Paleo proponent, and the other a vegan cardiologist. They argued vigorously for their points of view. To break the tension, I quipped, “Well, if you are Paleo and you are vegan, then I must be Pegan.” Thus it all began.

As I started to think more deeply about what I had said as a joke, I realized that most dietary philosophies, including Paleo and vegan, had far more in common with one another than most people realize, and far, far more in common with one another than with the Standard American Diet, otherwise known as the SAD diet.

In fact, Paleo and vegan camps (if we stick to the best in both approaches) are identical except for one thing: where to get protein. Animal products or beans and grains? That’s it. Of course, you can be chips and soda vegan, or bacon and no veggies Paleo eater, but the best whole food expressions of each are so similar.

Both promote a plant-rich whole foods diet; a diet low in starch and sugar, processed food, additives, hormones, antibiotics, GMOs; and, except for a small group of extreme low-fat vegan fans, a diet rich in good fats. They both even eschew dairy. And all the other dietary approaches—vegetarian, keto, time-restricted eating, lectin-free diets, Mediterranean, low-carb, low-fat, gluten-free, and more—mostly adhere to a whole foods approach and remove harmful ultra-processed foods, and include protective foods.

Perhaps the real focus should be on shifting people from an obesogenic, disease-causing, nutrient-depleted diet to one rich in whole foods and protective foods that promote weight loss, health, and well-being. That, my friends, is the goal of the Pegan Diet.

Why is this more important than ever? Our modern industrial diet is currently the biggest killer on the planet, exceeding smoking and every other cause. Conservatively our modern diet, rich in processed foods made from wheat (white flour), corn (high-fructose corn syrup and many industrial food additives), and soy (soybean oil), and lacking in protective, healing whole foods (fruits, vegetables, nuts, seeds, whole grains, beans, seafood, etc.), kills 11 million people a year.

I believe that is a gross underestimate. Each year about 57 million people die around the world. Three-quarters of those deaths (or 42 million) are due to chronic diseases such as heart disease, diabetes, cancer, and dementia, mostly caused by poor diet. Even infectious diseases, like COVID-19, are more likely to sicken and kill those who are overweight or suffer from chronic disease. The costs are staggering.

In the United States, the direct and indirect cost for chronic disease is projected to be $95 trillion over the next 35 years or about 1 in 5 dollars of our entire economy. Globally it’s much more, and getting worse as we export our American diet to every part of the globe.

If we want to lower the total burden of chronic disease, survive another pandemic, save our planet and communities, and create a happier, less divided society, we have to overhaul the way that we grow, produce, distribute, and consume food around the world. We have to come together, stop the diet wars, and embrace the healing power of proper nutrition. That is why I wrote this book—to showcase the power of food and present an inclusive and sustainable food philosophy.

The Pegan Diet is unique in four ways. I’ll cover each foundational principle next.


The first foundation is this: Food is medicine, with both the power to heal and the power to harm. The best strategy for a long and healthy life is to eat your medicine—get your drugs at the pharmacy, not the pharmacy! Food is far more than just calories or energy to fuel our bodies. It is information, instructions that regulate every function of our bodies in real-time. Remarkable discoveries over the last few decades now enable us to use food not just for pleasure, joy, connection, and nourishment but also for rejuvenation, thriving, and even reversing disease. Quality and nutrient density are foundational to building a thriving human community.

Some suggest we should all be nutrivores, prioritizing nutrient density; others propose we become qualitarians and focus on quality, no matter what dietary philosophy we hold. One discovery embodied in the Pegan Diet is that we are all unique, not just in terms of our preferences but also in our biology. Our genetic and biochemical uniqueness can guide us toward personalized nutrition. Despite our personal beliefs, some may thrive on a vegan diet; others may wither. Some become superhuman on a Paleo diet, and others not so much. The key is to explore your biology, not stay fixed in a particular ideology.

We are just beginning to understand how food influences our cells, tissues, organs, moods, thoughts, feelings, and the structure of our bodies, but what scientists have discovered over the last few decades is astonishing. Food is not only a source of energy, joy, connection, and pleasure; it can also rejuvenate us and even reverse disease.

When we think of food, we think of protein, carbohydrates, fats, fiber, vitamins, and minerals. But the most important parts of food may be the tens of thousands of medicinal compounds embedded in plants and even animal foods that regulate, modulate, and influence nearly all of the 37 billion chemical reactions that occur in our bodies every second. I call this process symbiotic-phytoadaptation. It means our bodies use chemicals found in food to beneficially influence each of our biological systems.

Through evolution, we have borrowed the molecular magic embedded in foods to optimize and supercharge our biology. For example, we can’t synthesize vitamin C or omega-3 fats; we have to get these from nature. And it’s not just the obvious essential fatty acids, amino acids, and vitamins and minerals we get from our food; we also get important molecules called phytochemicals.

There are 25,000-plus phytochemicals in the plant kingdom identified to date, and they’ve only recently been deemed critical for health. Surprisingly they are also found in animals, such as grass-fed cows, who consume a wide array of nutrient-dense plant foods. While deficiency of these phytochemicals may not result in an acute disease like scurvy or rickets or in protein malnutrition, it can lead to long-latency deficiency diseases such as heart disease, diabetes, hypertension, obesity, dementia, depression, and more.

The only way to take advantage of these disease-fighting compounds is to focus on our food quality. Deeply colorful plant foods, organic and grass-fed meats, and wild fatty fish are abundant in compounds that protect our cells and fight off invaders. If you eat industrial food, even vegetables, your diet will be depleted. Organic vegetables are more nutrient-dense. Factory-farmed cows fed a simplified diet of corn, cow poop, candy, and ground-up animal parts produce meat that leads to inflammation and disease. Wild elk or regeneratively raised cows that forage on dozens of medical plants produce meat that has the opposite effect.

Every time you take a bite of food, consider that you are programming your biology for health or disease. When you eat healthy food, you are, in fact, eating medicine.


The greatest discovery of the last 50 years is that food is medicine with the power to prevent, treat, and even reverse most chronic diseases (and quickly). This discovery is mostly ignored by traditional medicine. Is there an approach to medicine, disease treatment, and health creation that incorporates this new understanding? Yes. It is called functional medicine. It is what I have been practicing for nearly 30 years with remarkable, life-changing results. Functional medicine practitioners understand that what you put at the end of your fork is more powerful than anything you will ever find in a prescription bottle. It works faster, better, and cheaper, and all the side effects are good ones.

The body is a biological ecosystem, a network of dynamically interacting, interconnected systems. In conventional medicine, they might say there’s a problem with your heart, liver, brain, or colon, for example. Diseases within each organ are viewed as separate and disconnected from the rest of the body. In functional medicine, we don’t view the body as a collection of isolated organs; instead, the body is one network of systems. Treating disease means treating these systems or treating the root causes of imbalance. Functional medicine is the science of creating health, not simply treating the symptoms.

How do you treat the root cause and create health? It’s simple. Take out the bad stuff. Add the good stuff. The body’s natural intelligence and healing mechanisms do the rest. We start by removing the cause (or causes) and then replacing what the body needs to thrive. Almost all diseases (other than dominant inherited genetic conditions like Down syndrome)

have the same few causes: toxins (both internal and external, such as pesticides, herbicides, plastics, heavy metals, and more), allergens (environmental and food), microbes (imbalances in bacteria—especially in the microbiome—as well as viruses, parasites, worms, and ticks), and poor diet and stress (physical or psychological). These triggers of disease interact with your genes and all your basic biological networks—your gut, immune system, hormones, brain chemistry, detoxification system, energy production, circulation, and even your body’s structure (cells, membranes, muscles, bones).

In addition to the triggers of the disease, there are necessary ingredients for health—real food, nutrients, hormones, light, water, air, rest, sleep, movement, love, connection, meaning, and purpose. These are the raw materials, each needed in proper balance, different for each individual, to create a healthy human. Creating health is simply a matter of identifying and removing the triggers and replacing the necessary ingredients.

This site complies with DMCA Digital Copyright Laws. Please bear in mind that we do not own copyrights to this book/software. We are not hosting any copyrighted content on our servers, it’s a catalog of links that have already been found on the internet. doesn’t have any material hosted on the server of this page, only links to books that are taken from other sites on the web are published and these links are unrelated to the book server. Moreover, server does not store any type of book, guide, software, or images. No illegal copies are made or any copyright © and/or copyright is damaged or infringed since all material is free on the internet. Check out our DMCA Policy. If you feel that we have violated your copyrights, then please contact us immediately. We’re sharing this with our audience ONLY for educational purposes and we highly encourage our visitors to purchase original licensed software/Books. If someone with copyrights wants us to remove this software/Book, please contact us. immediately.

You may send an email to [email protected] for all DMCA / Removal Requests.

For More Health Books

The Pegan Diet 21 Practical Principles

The Pegan Diet 21 Practical Principles PDF

Product details:

EditionInternational Edition
ISBN031653708X, 978-0316537087
Posted onFebruary 23, 2021
Page Count272 pages
AuthorMark Hyman, MD

The Pegan Diet 21 Practical Principles PDF Free Download - HUB PDF

Fortunately, there is. With The Pegan Diet's food-is-medicine approach, Mark Hyman explains how to:


Author: Mark Hyman MD

Editor's Rating:
Recent Books
Audible Plus Free
Recent Posts