Summary: Deep Nutrition by Dr. Catherine Shanahan and Luke Shanahan
In a world dominated by fast food and processed snacks, the wisdom of traditional diets is often overlooked. Deep Nutrition: Why Your Genes Need Traditional Food by Dr. Catherine Shanahan and Luke Shanahan offers a deep dive into how ancestral eating habits can profoundly impact our health, longevity, and even the expression of our genes. The book serves as both a guide and a wake-up call, urging readers to reconsider their dietary choices in light of modern science and age-old practices.
The Four Pillars of World Cuisine
At the heart of Deep Nutrition lies the concept of the “Four Pillars of World Cuisine.” These pillars are derived from traditional diets observed in healthy, long-lived populations worldwide. The Shanahans argue that these principles are essential for optimal health and vitality.
Meat on the Bone
The authors emphasize the benefits of consuming meat with its natural fat and connective tissue, rich in glycosaminoglycans (GAGs), compounds essential for joint and skin health. For instance, a traditional French dish like coq au vin (chicken braised with bones) is a perfect example of how bone-in meat can be both delicious and nutritious.
“These Pillars are what all successful traditional diets have in common, and they are the reason why those diets have produced some of the healthiest and longest-living people on the planet.” — Dr. Catherine Shanahan.
Organ Meats
Often termed “nature’s multivitamins,” organ meats like liver and heart are incredibly nutrient-dense. The Shanahans reference traditional diets from the Maasai of Africa to the Inuit of the Arctic, both of whom prize organ meats for their ability to sustain health in harsh environments. The liver contains more nutrients than any other food, providing high levels of vitamins A, B12, and iron.
Fermented and Sprouted Foods
Fermentation enhances the nutritional value of foods while making them easier to digest. Examples include kimchi from Korea and sauerkraut from Germany, both of which are not only flavorful but also packed with probiotics. Sprouted grains, like sprouted wheat bread, are another staple in many traditional diets, offering enhanced bioavailability of nutrients.
Fresh, Unadulterated Plant and Animal Products
The authors stress the importance of consuming foods in their most natural forms. This means choosing fresh, local produce and grass-fed, free-range animal products. The Mediterranean diet, emphasizing fresh vegetables, olive oil, and fish, is a prime example of this pillar in practice.
Epigenetics: The Gene-Environment Connection
A fascinating aspect of Deep Nutrition is its exploration of epigenetics, the study of how our environment—particularly our diet—can influence gene expression. The authors explain that our food can activate or deactivate specific genes, influencing our disease susceptibility and overall health.
For example, the book discusses the “Dutch Hunger Winter” of 1944-45, where a severe famine in the Netherlands led to lasting health effects on the children born during that period. These children were more prone to obesity, diabetes, and other health issues later in life due to the epigenetic changes triggered by their mothers’ malnutrition.
Conversely, traditional diets rich in nutrients support the expression of genes promoting health. The authors cite the Okinawans' diet—rich in vegetables, fish, and sweet potatoes—as an example, contributing to their reputation as one of the longest-living populations in the world.
“What we eat has the power to turn our genes on or off, influencing our health in ways that ripple through generations.” — Dr. Catherine Shanahan.
The Modern Diet: A Recipe for Disaster?
The Shanahans are highly critical of the modern Western diet, characterized by high sugar levels, refined grains, and industrial oils. They argue that this diet is responsible for the epidemic levels of chronic diseases such as obesity, heart disease, and diabetes.
The book gives the Pima Indians of the American Southwest as an example. Historically, the Pima thrived on a traditional diet of beans, corn, and squash. However, with the introduction of the Western diet, their rates of diabetes skyrocketed. This shift highlights the dangers of shifting from nutrient-dense traditional foods to processed alternatives.
The authors also discuss how the modern diet affects physical appearance and athletic performance. They mention Weston A. Price’s observations in the early 20th century, where he found that individuals who adhered to traditional diets had broader faces, straighter teeth, and were less prone to chronic illness than those who consumed modern processed foods.
“We’ve replaced nutrient-rich, real food with nutrient-poor, industrialized products—and the result is a public health disaster.” — Luke Shanahan.
Embracing Natural Fats
In contrast to recent decades' prevailing low-fat diet advice, Deep Nutrition strongly advocates including natural fats. The Shanahans argue that fats in foods like butter, coconut oil, and animal products are essential for brain function, hormone production, and cellular health.
For example, the book discusses the diets of the Maasai, a semi-nomadic people of Kenya and Tanzania, who traditionally consume large amounts of milk, blood, and meat. Despite this high-fat diet, the Maasai have historically had low rates of heart disease, which the authors attribute to the natural, unprocessed nature of their food.
The authors also debunk the myth that cholesterol in food directly correlates with cholesterol in the blood, pointing out that the real culprits of heart disease are inflammation and oxidative stress, often caused by the consumption of processed vegetable oils and trans fats.
“Natural fats have been wrongly demonized for decades, but they are crucial for the health of every cell in our bodies.” — Dr. Catherine Shanahan
The Hidden Dangers of Processed Foods
According to the Shanahans, processed foods are stripped of essential nutrients and contain harmful substances that can damage our health. These include trans fats, high-fructose corn syrup, and a host of artificial additives and preservatives.
The authors draw attention to the role of processed foods in the development of what they term “Facial Collapse,” a phenomenon where the modern diet leads to narrower jaws, crooked teeth, and other craniofacial deformities. This is contrasted with the robust facial structures of individuals from traditional societies, who consume diets rich in vitamins and minerals.
The book also highlights the impact of processed foods on athletic performance. For example, the authors cite the experience of Kobe Bryant, who credited his longevity in professional basketball to a diet that eliminated processed foods and emphasized whole, nutrient-dense options.
“Processed foods are not just empty calories—they’re actively harmful, contributing to everything from metabolic dysfunction to poor physical development.” — Luke Shanahan.
Collagen: The Fountain of Youth?
Collagen, a protein found abundantly in bones, skin, and connective tissues, is a critical focus in Deep Nutrition. The authors argue that collagen-rich foods like bone broth and slow-cooked meats are essential for maintaining youthful skin, strong joints, and a healthy digestive system.
The book explains how traditional diets around the world incorporate collagen-rich foods. For example, Chinese cuisine often includes dishes made from pig’s feet and other collagen-rich parts of animals, which are believed to support skin and joint health. Similarly, the French tradition of making pot-au-feu (a rich beef broth) provides a significant source of collagen.
The authors suggest that the decline in collagen consumption in modern diets may be linked to the rise in chronic joint pain, skin issues, and digestive disorders. Individuals can reverse these trends by reintroducing collagen-rich foods and improving their health.
“Collagen is the glue that holds our bodies together, and without it, we start to fall apart—literally.” — Dr. Catherine Shanahan.
Practical Tool: A Step-by-Step Guide to Incorporating Traditional Foods into Your Diet
1. Start with Bone-In Meats
• Example: Purchase whole chickens and roast them with the bones in. Use the leftover bones to make a nutrient-rich broth.
2. Experiment with Organ Meats
• Example: Try adding liver to your meals. Mix small amounts into ground beef for burgers or meatloaf to acclimate your taste buds.
3. Incorporate Fermented Foods Daily
• Example: Add a spoonful of sauerkraut to your lunch or include a small dish of kimchi with your dinner.
4. Choose Fresh, Whole Foods
• Example: Visit your local farmers’ market to source fresh vegetables and pasture-raised eggs. Avoid packaged and processed items.
5. Switch to Natural Fats
• Example: Use butter or ghee for sautéing vegetables, and replace vegetable oils in baking with coconut oil or lard.
6. Make Bone Broth a Staple
• Example: Simmer beef or chicken bones with water, herbs, and vegetables for 24 hours to make a gelatin-rich broth. Drink it as a warm beverage or a base for soups and stews.
Author Biographies
Dr. Catherine Shanahan is a board-certified family physician with a background in biochemistry and genetics from Cornell University. Her medical journey, which included practicing in Hawaii, led her to explore the connections between diet, health, and genetics, culminating in the writing of Deep Nutrition. Luke Shanahan, co-author, and Catherine’s husband is a writer and creative director with a deep interest in culinary arts and nutrition. Together, they have crafted a comprehensive guide that bridges the gap between modern science and traditional wisdom, offering readers actionable insights into achieving optimal health through nutrition.