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Why leaky gut may be the root cause of your health problems and 5 surprising steps to cure it

Dr. Josh Axe

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Book Details
 336 p
 File Size 
 2,395 KB
 File Type
 PDF format
 2016 by Dr. Josh Axe 

About the Author
DR. JOSH AXE is a doctor of natural medicine and a clinical nutritionist with a
passion to help people get healthy by using food as medicine. He founded one of
the largest functional medicine clinics in the United States and runs the popular
health website, where you can find recipes, natural remedies,
videos, nutrition advice, and fitness tips. Dr. Axe is a board-certified doctor of
natural medicine (DNM), earned his doctorate in chiropractic at Palmer College
(DC), and is a certified nutrition specialist (CNS) from the American College of
Nutrition. He lives in Nashville, Tennessee, with his wife, Chelsea.

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I was twenty-four years old, in school training to become a doctor of functional
medicine and working as a clinical nutritionist just outside of Orlando, Florida,
when I received a phone call from home. My mother, Winona, was on the line,
and she sounded upset.
“What’s wrong, Mom?” I asked.
“The cancer has come back,” she said through tears.
My heart sank, and I was immediately transported back to my seventh-grade
year, when my mom was told that she had stage 4 breast cancer that had spread
to her lymph nodes. The news was not only a devastating blow to me, as her son
—but it was also a shock to anyone who knew her. At the time, my mom was
forty-one years old; she was my gym teacher at school and a swim instructor.
Everyone thought she was the picture of fitness and health.

Soon after her diagnosis, my mom underwent a total mastectomy of her left
breast and started the first of what would be four cycles of chemotherapy that
left her too weak to get out of bed in the days that followed. It was painful to see
how sick she got on chemo. I remember walking into the bathroom one day and
seeing clumps of her sandy-blond hair on the floor. She looked like she had aged
twenty years in two weeks.

Thankfully, months later she was declared cancer-free, but her health
continued to spiral downward. Even after bouncing back from chemotherapy and
returning to her job, she felt lousy. Every day, she would get home at three thirty
in the afternoon and nap until dinnertime. We’d eat together but she struggled to
stay awake and would turn in for the night soon after. When she told her doctor
that she couldn’t cope with being a wife, mother, and schoolteacher, he
prescribed an antidepressant.
Depressed and exhausted: this was the mother I knew throughout my teenage
years. She lived in fear that the cancer would return.
And now, ten years later, it had.
Her distressed voice shook me back to the present. “My oncologist told me
they found a tumor on my lungs that was 2.5 centimeters,” she said. “He wants
to do surgery and start radiation and chemotherapy right away.”
I tried to be as encouraging as possible. “Mom, please don’t worry. Your body
has the ability to heal,” I said. “We just need to stop feeding the cancer cells and
get to the root cause of the disease.” I was confident her health could be restored
—but, in order to do that, we’d need to take care of her whole body.
The next day, I flew home to help her lay out a health program. I asked her to
tell me about any symptoms she had been experiencing in the time leading up to
her diagnosis.

She sighed. “Well, I’m still struggling with depression,” she said. “And even
if I get a good night’s sleep, I’m always tired the next day.” She described
symptoms that indicated she had multiple food sensitivities. She also revealed
that she’d been diagnosed with hypothyroidism.
All of this was quite troubling—but it was her last symptom that shocked me.
When I asked about her digestive habits, she revealed that she’d had an average
of one to two bowel movements a week, for the last ten years.
“Wow, Mom,” I said, stunned. “Why didn’t you talk to your doctor about this earlier?”
“I thought it was normal,” she said. Her face crumpled.
I reached out for her hand and told her not to be discouraged. “Mom,” I said,
“this is actually good news. We can definitely do something about your
digestion, and that alone will make a big difference in how you’re feeling.” And
hopefully will help stop the cancer, too, I thought.
I told my mother about leaky gut syndrome—a condition in which the
intestinal wall breaks down, allowing microbes and food particles to leak out of
the digestive tract, triggering an inflammatory immune response—and how
dangerous it was. I told her I believed it was the cause of her constipation and
several other health problems, and that we needed to address it immediately.
“We can do this, Mom,” I said. “Come on.” I stood up and asked her to follow
me into the kitchen.
I grabbed a black garbage bag and opened kitchen cupboards. “We’re starting
all over,” I announced. “From now on, you’re not eating anything that comes out of a box.”
Together, we threw out every processed food we could find:
boxed cereals like Honey Nut Cheerios and Honey Bunches of Oats (she
thought these cereals were healthy)
plastic bottles of Juicy Juice billed as “90 percent real fruit juice” but made
with apple juice concentrate and “natural” flavors that weren’t natural at all
chips and crackers made with MSG and genetically modified corn
cereal bars made with high fructose corn syrup, artificial colors, and soy protein
salad dressings with artificial thickeners, emulsifiers, and hydrogenated oils
bags of highly refined white sugar and white flour
Then we attacked the refrigerator and tossed out condiments, sauces,
margarine, coffee creamers, mayonnaise, and conventional dairy items such as
skim milk and processed cheese (“American cheese”) singles. Altogether, we
threw out three huge garbage bags of processed foods.

Then we drove to a local health food store, where I walked her through the
aisles and talked her through the types of foods she should be eating to help
support her body in its fight to kill the cancer cells. We selected organic
vegetables and berries, wild-caught salmon, pasture-raised chicken, and “clean”
pantry staples—all organic foods with as few ingredients and as little processing
as possible. Then we drove to another health food store, where we picked up
nutritional supplements like turmeric, immune-boosting mushrooms, vitamin D3,
and frankincense essential oil.

At that time, the mainstream antibacterial craze was at its height, and almost
every product in conventional grocery stores—from floor cleaner to toothpaste
to number-two pencils—seemed to have added antibacterial ingredients.
Scientists had started to sound the alarm about the overprescription of antibiotics
causing resistance to some strains of illnesses, and the danger of overly sterile
environments to our immune systems, but their research wasn’t trickling down to
most neighborhoods just yet. The evidence of these issues was showing up every
day in my natural medicine practice, though. For several years I had seen the
collateral damage these antibacterials and other supposedly “sanitary” chemicals
were causing.

If part of the problem centered on being too clean, I felt certain the solution
must be the opposite—to get dirty. To consciously create repeated
“microexposures” to dirt that held long-lost bacteria, viruses, and other microbes
that could function as nature’s immunizations. To fortify and replenish the
beneficial bacteria our bodies lost during the onslaught of antibacterial products
in our environment. To completely reeducate the immune system, so it could
once again learn how to defend itself without going overboard.
To not be afraid of a little dirt here and there, but instead, more consciously
follow the rhythms of nature and embrace the healing power that surrounds us every day.

And so, to start Mom’s healing program, I went straight for the dirt. In my
years of medical research, I’d developed a special interest in probiotics—
supplements and foods rich in healthy microorganisms, bacteria, fungi, and yeast
that tip the overall balance of our gut microbiota toward health. One of the most
novel and interesting threads of research I’d found centered on microorganisms
in soil, which possesses many vital microbes often missing in the human body.
Right away, I started my mom on a probiotic supplement with soil-based
organisms (SBOs) believed to improve the absorption of nutrients, eliminate
yeast overgrowth, and improve bowel function.

Then I brainstormed other ways for my mom to “get dirty.” She liked to ride
horses growing up, so she headed back to the stables and began riding regularly,
breathing in dust and grooming the horses. We also visited the farmer’s market
to pick up organic, locally grown produce that had traveled less than ten miles
from the farm. The vegetables were vibrant with antioxidants and had clumps of
soil still clinging to their roots. In her kitchen, I taught my mom how to make
green drinks with servings of spinach, celery, cucumber, cilantro, lime, green
apple, and stevia. She consumed a daily regimen of supplements, high-quality
extracts derived from medicinal plants. She downed many cups of bone broth
soup, the healing elixir made from the bones and innards of chicken, beef, lamb,
or fish—animal parts previously considered dirty waste, now known to be an
excellent source of collagen, glutamine, and other nutrients that help “heal and
seal” the lining of the gut. She spent time outside in her garden every day,
digging in the flower beds, or simply being still and giving thanks.

I have to hand it to Mom—she followed my diet and lifestyle advice very
closely. And over the next several months, she saw many positive changes in her
health: her constipation problems resolved, and she began having one bowel
movement every day. She noticed a major upswing in her energy. Her thyroid
issues disappeared. She lost twenty-two pounds, and she no longer felt
depressed. She reported feeling more joy than she had ever experienced.
When my mom went in four months later for a CT scan, her surgeons were
mystified by the results. Not only was her blood work normal, her cancer
markers had dropped dramatically.
“What’s happened is very unusual,” the oncologist said, with obvious
surprise. “We don’t see cancer shrink very often.” Her largest tumor had shrunk
by 52 percent.

The oncologist encouraged her to keep doing what she was doing, “because
whatever it is, it’s working.” Her medical team decided to hold off on surgery.
Mom was greatly relieved to avoid going under the knife again.
Now, I want to be clear: cancer is one of the most extreme health concerns
any of us will ever face. I would never claim that my program “cured” my
mom’s cancer. Many factors come into play with an outcome like hers, and she
was very diligent about following the guidance and directions of her other
doctors. But where her doctors’ instructions left off, her diet and lifestyle
changes began. And I believe it is due to the integration of all of these factors
that today—more than twenty years after she first learned she had breast cancer,
and a decade after this second diagnosis—Mom is enjoying the fruits of her
lifestyle changes.

About seven years after her second diagnosis, my mom and dad retired and
moved to a house on a lake in Florida. Today, they enjoy water-skiing and
hiking trails with new friends. Mom has run several 5K races with me (finishing
in second and third place in her age group!). She is radiant and bursting with
energy. Almost every time I see her, she marvels at how much her health has
changed. She says she feels better in her sixties than she did in her thirties!

BONUS: If you want the detailed eating plan, supplement plan, and
lifestyle regimen my mom followed to heal herself, you can download it for
free at:

Table of Contents
1 The Hidden Epidemic
2 Ground Zero for Leaky Gut
3 The Immunity Connection
4 Eat Dirt
5 You Are What You Eat
6 A Sanitized Society
7 The Price of Convenience
8 Our Stressful Lives
9 Medication Nation
10 The Eat Dirt Program
11 Healing the Whole Body
12 Healing Candida Gut
13 Healing Stressed Gut
14 Healing Immune Gut
15 Healing Gastric Gut
16 Healing Toxic Gut
part four | RECIPES
17 Recipes for Home and Body
Resource Guide
About the Author
About the Publisher

About the Publisher
HarperCollins Publishers (Australia) Pty. Ltd.
Level 13, 201 Elizabeth Street Sydney, NSW 2000, Australia

HarperCollins Canada 2 Bloor Street East - 20th Floor Toronto, ON M4W 1A8,

New Zealand
HarperCollins Publishers New Zealand Unit D1, 63 Apollo Drive Rosedale 0632
Auckland, New Zealand

United Kingdom
HarperCollins Publishers Ltd.
1 London Bridge Street
London SE1 9GF, UK

United States
HarperCollins Publishers Inc.
195 Broadway
New York, NY 10007

Ketogenic Keys to Unlock the Secrets of Good Fats, Bad Fats, and Great Health

Dr. James DiNicolantonio and Dr. Joseph Mercola

Hay House Inc

Subjects: LCSH: Ketogenic diet--Popular works. | Alternative therapies. | Self-care, Health--Popular works. | BISAC: HEALTH & FITNESS / Alternative Therapies. | MEDICAL / Endocrinology & Metabolism.
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Book Details
 271 p
 File Size 
 2,784 KB
 File Type
 PDF format
 by James DiNicolantonio and Joseph Mercola 

About the Authors
Dr. Joseph Mercola is a physician and New York Times bestselling author.
He was voted the Ultimate Wellness Game Changer by the Huffington Post and
has been featured in several national media outlets, including Time magazine,
the Los Angeles Times, CNN, Fox News, ABC News, TODAY, and The Dr. Oz
Show. His mission is to transform the traditional medical paradigm in the United
States into one in which the root cause of disease is treated, rather than the
symptoms. In addition, he aims to expose corporate and government fraud and
mass media hype that often sends people down an unhealthy path.

James J. DiNicolantonio, Pharm.D., is a cardiovascular research scientist
and doctor of pharmacy at Saint Luke’s Mid America Heart Institute in Kansas
City, Missouri. A well-respected and internationally known scientist and expert
on health and nutrition, he has contributed extensively to health policy and has
testified in front of the Canadian Senate regarding the harms of added sugars. He
is the author of The Salt Fix. Dr. DiNicolantonio serves as the Associate Editor
of Nutrition and British Medical Journal’s (BMJ) Open Heart, a journal
published in partnership with the British Cardiovascular Society. He is the
author or coauthor of approximately 200 publications in the medical literature.
He is also on the editorial advisory boards of several other medical journals.

Praise for 
“Contrary to the goal of pervasive marketing efforts, dietary fat is fundamental
for health, disease resistance, longevity, and yes, even weight loss. Dr. Mercola
and Dr. DiNicolantonio deftly reveal how the specific fats we choose to eat may
well be the most important dietary decision we make in terms of directing our health destiny.”
— David Perlmutter, M.D., #1 New York Times best-selling author of Grain Brain and The Grain Brain Whole Life Plan
“If you want to know the real ‘fat facts,’ please read Superfuel by Drs. Mercola
and DiNicolantonio! They make a compelling and readable guide to navigate
through the often confusing dietary advice regarding the types of fat to include
in your diet as well as the ones to avoid like the plague. And spoiler alert: longchain
omega-3 fats from fish oil and other sources, and quality olive oils, are
something you need more of, not less of, in your diet daily for perfect heart and
brain health. Prepare to be amazed at what you don’t know about why we are so
sick. Read this book!”
— Steven R. Gundry, M.D., New York Times best-selling author of The Plant Paradox and The Plant
Paradox Cookbook; Medical Director, International Heart and Lung Institute, Palm Springs and Santa
Barbara, California
“Superfuel is a fascinating discussion about how much of what we’ve learned
about dietary fat is completely wrong. This helps upend much of the low-fat
dogma that has dominated nutritional thinking for the last 40 years. This book is
a must-read if you are interested in improving your health through diet.”
— Jason Fung, M.D., author of The Obesity Code
“If you would like to know the truth about which fats support health, which ones
don’t, and what foods they’re found in, open this book. It’s packed full of vital
information for lifelong health.”
— Dr. Frank Lipman, New York Times best-selling author of How to Be Well
“Dr. DiNicolantonio and Dr. Mercola have an incredible wealth of information
and insight to explain everything you need to know about the fats that fuel your
body. You’ll learn which foods you should eat, which you should avoid, and
how you should cook and consume your food for optimal health . . . physically,
mentally and emotionally. Superfuel will help and heal so many people.”
— Drew Manning, New York Times best-selling co-author of Fit2Fat2Fit
“In Superfuel, Drs. DiNicolantonio and Mercola offer a view of dietary fat that’s
powerfully perspective-shifting. They have done a deep dive into the best
research available and come up with practical, accessible guidance for taking
control of your health, starting right now.”
— Dr. Aseem Malhotra, author of The Pioppi Diet

Table of Contents

Introduction: Fat Confusion
Chapter 1: Historical Perspective: Demonizing the Wrong Fat
Chapter 2: A Dangerous Trans-ition: The Rise and Fall of Trans Fats
Chapter 3: Omega-3 and Omega-6: What’s Evolution Got to Do With It?
Chapter 4: Healthy Fats, Healthy People: Rein in the Runaway Omega-6
Chapter 5: Dietary Fats: What’s Good and What’s Bad for Heart Health?
Chapter 6: Omega-3 versus Omega-6: Fats That Regenerate, Not Degenerate
Chapter 7: Fats That Make You Lean, Fats That Make You Fat
Chapter 8: Fish Oil and Beyond: Guide to Lesser-Known Oils and Supplements
Chapter 9: What to Eat: The Right Foods for the Right Fats
About the Authors

Published in the United States by: Hay
House, Inc.:®
Published in Australia by: Hay House Australia Pty. Ltd.:
Published in the United Kingdom by: Hay House UK, Ltd.:
Published in India by: Hay House Publishers India:

Cover design: Ploy Siripant • Interior design: Nick C .Welch Indexer: Joan Shapiro

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1st edition, November 2018

Printed in the United States of America



First published in the UK and USA in 2013 

by Duncan Baird Publishers, an imprint of  Watkins Publishing Limited
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Book Details
 709 p
 File Size 
 23,004 KB
 File Type
 PDF format
 2013 Watkins Publishing Limited 
 Text and recipes© John Gregory-Smith
 Photography© Watkins Publishing Limited

Food, recipes, cooking, spices and eating are my
life, so when my publisher asked me to follow up my
first book, Mighty Spice Cookbook, I was thrilled. I
had already been working on new recipes, so it was a
great time to pop the question.

The Mighty Spice Cookbook set out to show everyone
how simple it was to cook with spices. I never used
more than five spices in each recipe and I kept the
ingredients supermarket friendly. It made sense that
the next step would be to show everyone how fast it is
to cook with spices, whatever the occasion.

Mighty Spice Express was born, and we started putting
ideas down. I always like to introduce new recipes and
flavors, so I travel abroad for my research. I carefully
chose the countries to visit that would give me the most
inspiration for express cooking.
“Express” obviously meant street food, and this has
been a real inspiration for the book. Street food shows
the best a place has to offer and a snapshot of what’s hot
right now. It is always served fast and furious, and
can be hot or cold, savory or sweet. But, guaranteed, it
will be tasty, fresh and cooked to perfection. Quite
simply, if the food doesn’t cut the mustard it won’t be
there the following morning.

Table of Contents









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Managing Editor: Grace Cheetham
Editor: Jan Cutler
Americanizer: Constance Novis
Art Direction and Design: Manisha Patel
Production: Uzma Taj
Commissioned Photography: William Lingwood
Food Stylist: Aya Nishimura
Prop Stylist: Wei Tang

Typeset in Chaparral Pro and LD
Bohemian Filigree
Color reproduction by PDQ, UK
Printed in China

 How to Combine Rapid Weight Loss and Intermittent Fasting for Long-Term Health


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Book Details
 256 p
 File Size 
 2,243 KB
 File Type
 PDF format
 Parenting Matters Ltd 2019 

About the Author
Dr Michael Mosley is a science presenter, journalist and executive producer.
After training to be a doctor at the Royal Free Hospital in London, he spent 25
years at the BBC, where he made numerous science documentaries. Now
freelance, he is the author of several bestselling books, The Fast Diet, The 8-
Week Blood Sugar Diet and The Clever Guts Diet. He is married with four children.
Dr Clare Bailey, wife of Michael Mosley, is a GP who has pioneered a
dietary approach to health and reducing blood sugars and diabetes at her
surgery in Buckinghamshire. She is the author of The 8-Week Blood Sugar
Diet Recipe Book and The Clever Guts Diet Recipe Book.

In 2012, I wrote a book with journalist Mimi Spencer, called The Fast Diet.
In that book we laid out the principles and health benefits of what was then
a very novel way of dieting called ‘intermittent fasting’.
Although we mentioned different ways of fasting, we focused on
something which I called ‘the 5:2 approach’. Instead of cutting your calories
every day, as you would on a standard diet, I suggested it might be easier to
cut down to around 600 calories, for men, and 500 calories, for women, on
two days a week, and then eat normally on the other five days.
It was a message that really resonated. The Fast Diet rapidly became an
international bestseller, translated into 40 languages, and the diet was
embraced by a wide range of people, including doctors, politicians, celebrities
and Nobel Prize winners. The comedian and Oscar host, Jimmy Kimmel, lost
25lb on the 5:2, and has kept it off by continuing to cut his calories two days a
week. He recently told Men’s Journal that it makes you appreciate food more.
The actor, Benedict Cumberbatch, said he did it ‘for Sherlock’.
The NHS website, which originally described the 5:2 as a ‘fad diet’, now
says in its ‘Top Diets Review’ that ‘sticking to a regimen for two days a week
can be more achievable than seven days, so you may be more likely to
persevere with this way of eating and successfully lose weight’.
It goes on to add, ‘Two days a week on a restricted diet can lead to greater
reductions in body fat, insulin resistance and other chronic diseases.’1
From the 5:2 to the 8-Week Blood Sugar Diet
I first became interested in intermittent fasting when I discovered, through a
random blood test, that I had type 2 diabetes. The doctor said that I needed to
go on medication. This was a nasty shock because my overweight dad had
developed diabetes in his fifties and died of diabetes-related illnesses at the
relatively young age of 74. I didn’t want to go down the same path.
So I set out to find out if there was a drug-free way to ‘cure’ my diabetes,
and that’s when I first heard about the idea of periodically fasting for both
weight loss and better general health. It sounded so interesting that I
persuaded the BBC to let me make a science documentary about it called Eat,
Fast, Live Longer, with myself as the guinea pig.
I tested a number of different forms of intermittent fasting before settling
on the 5:2. Using that approach, I managed to lose 9kg and get my blood
sugars back to normal, without medication.
Then, a few years later, I came across some startling new research being
carried out by Professor Roy Taylor, a diabetes specialist at Newcastle
University. He told me the main reason I had managed to knock my diabetes
on the head was that I had lost a lot of weight, fast. He had done studies
showing that, if you lose over 10% of your body weight (which I had), the fat
is drained from your liver and pancreas, and your body is restored to its
former health.
When we first met, Roy had just started a big trial, hoping to prove that an
800-calorie-a-day rapid weight loss diet would not only lead to massive
weight loss but also help most patients with type 2 diabetes come off all
medication and restore their blood sugars to normal.
This was revolutionary stuff, as most doctors believe that type 2 diabetes is
incurable and the only way to treat it is with drugs.
I became so convinced by Roy’s research that, with his help, I wrote a
second book, The 8-Week Blood Sugar Diet. In this book, which is aimed at
people with type 2 diabetes and pre-diabetes (those whose blood sugars are
raised but not yet in the diabetic range), I described how to follow a rapid
weight loss programme, cutting your calorie intake to 800 a day. This book
also became an international bestseller, and thousands of people who followed
the programme have managed to get their blood sugars back under control
without medication. Doctors, nurses and diabetes specialists now recommend
the book in clinical practice. My wife, Clare, is a GP and has been using this
approach to transform the lives of hundreds of her patients. One patient lost so
much weight Clare didn’t recognise him! She is passionate about the power of
food to change lives and created the recipes for this book.

Table of Contents
Title Page
1 Why we put on weight
2 Intermittent fasting comes of age
3 The case for rapid weight loss
4 Why I love the Mediterranean diet
5 Getting active
6 Ways to beat stress
7 The Fast 800 in practice
8 Super Size Me
Light meals
Main meals
Vegetable sides and swaps
Occasional treats
Good hydration
Meal planners
Some quick notes on ‘the scientific method’
Further measurements and tests
About the Author

First published in 2019 by Short Books,
Unit 316, ScreenWorks, 22 Highbury Grove,
London, N5 2ER
This ebook edition published in 2019

Cover design by Smith & Gilmour
Photography: Smith & Gilmour
Food Styling: Phil Mundy
Cover text and design © Short Books Ltd

Using Food As Medicine to Reverse Chronic Diseases from Diabetes, Arthritis, Cancer and More

Nicolette Richer

BISAC category code: CKB039000—COOKING Health & Healing General
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Book Details
 215 p
 File Size 
 3,750 KB
 File Type
 PDF format
 978-1-63353-783-5 (ebook) 
 2018 Nicolette Riche 

Nicolette Richer is an Orthomolecular Health Educator, Gerson
Therapy Home Set-Up Trainer, and Psycho-Kinaesthetic Facilitator.
Her education includes a MA in Environmental Education and
Communication, a BA in Interdisciplinary Studies, and a certificate in
Sustainable Community Development. She’s currently working on
her Doctor of Social Sciences degree at Royal Roads University.
She’s a former environmental and sustainability consultant who
spent many years studying the connection between toxicity in the
soil, air, and water and chronic diseases.
Today, she runs several businesses—a collection of 100 percent
organic cafes called the Green Moustache, with eight locations
across Canada as of today. She’s been running Richer Health
Consulting for over a decade, where she offers one-on-one
consulting, workshops, speaking, online courses, and events.
Recently, she launched the Richer Heath Retreat Center, a sanctuary
in British Columbia offering transformational retreats for people
battling cancer, diabetes, heart disease, fatigue, depression, and
many other conditions. She’s also the founder of Sea to Sky Thrivers
Society, an NGO that works with youth and indigenous communities
to remember the art and science of traditional whole foods as medicine.

Nicolette’s mission is to empower people to take their health into
their own hands, to demonstrate how food can be used as healing
medicine, and to show people that leading a healthy lifestyle doesn’t
have to be boring—it can be colorful, inspiring, and fun.
You can find Nicolette’s projects online at:

Come eat with us!
Visit the Green Moustache Organic Café and juice bar at one of our eight locations.
We’d love to show you that eating real food can be incredibly
satisfying and delicious. One meal, and you’ll be hooked.
Green Moustache Organic Café Locations
1. Whistler Village, BC
2. Function Junction, Whistler, BC
3. Squamish, BC
4. Edgemont Village, West Vancouver, BC
5. Lower Lonsdale, North Vancouver, BC
6. Port Moody, BC
7. Revelstoke, BC
8. Edmonton, BC

How Do You Want to Feel?
Really think about this question.

Do you want to feel awake, alive, and strong? Do you want to feel
active and fit? Do you want to feel clear-minded and focused? Do
you want to feel so energized that you can do and accomplish
anything you want? Do you want to feel like you’re taking excellent
care of your body—the one and only body you’ve got?
Do you want to live long enough to see your kids and grandkids get
married? Do you want to feel deep joy and make memories—
cycling, skiing, hiking, laughing with friends, traveling and having
adventures? Do you want to feel vibrant, with plenty of energy for
everything you want to do?
If you want to feel like that, it all starts with the food you put into your body.
It’s time, right now, to decide how you want to feel.
And then, let’s make a series of changes so you can feel that way.
This book is exactly the right place to start.

Is This for You?
Eat Real to Heal is the right book for you if…
• You’ve been diagnosed with an illness, like an autoimmune
disorder, infertility, heart disease, diabetes, depression, obesity,
anxiety, or cancer—and you want to power up your immune
system, restore your metabolism, regenerate your tissues and
organs, and give your body every possible advantage in the healing process.
• You have other non-life-threatening (but annoying) diseases like
rosacea, eczema, psoriasis, or acne, and you want to see improvements.
• You are living with chronic pain, like arthritis, back pain,
headaches, migraines, gut discomfort, restless legs, and you
want to have this pain disappear for good.
• You’ve been relying on medication to manage your symptoms,
and you’d love to kick the meds and never have to take them
again. (No more pills, and no more unwanted side effects!)
• You’ve had cancer in the past and you’re in remission, but your
body has been weakened by chemo, radiation, or surgery. You
want to fuel yourself with the best possible food so you can heal faster.
• You’ve witnessed your loved ones suffering—arthritis, dementia,
Alzheimer’s, obesity, all kinds of health issues—and you want to
take preventive action. You want to protect yourself from
developing those same diseases now, or further down the road.
• You haven’t been diagnosed with any specific illness, but you
just don’t feel great. You feel tired, lethargic, bloated, just not
your best. You’d like to feel much better.
• You already lead a fairly healthy lifestyle, but you’re ready for an
upgrade. You want to feel even better. You’re aiming for
optimum health, not just pretty good health.
• You see people on social media and TV sipping colorful veggie
juices, hiking in nature, and doing yoga poses, smiling, glowing
with radiant health, and you think, “I want that life!”
If you fall into any of those categories, then this book is for you.
PS: If you are feeling blue or depressed, suffer from pre-or postpartum
depression, are taking sleeping pills, or are thinking about
taking your own life, then this book is definitely for you. Before
reading further, contact our office, and one of our team members
will give you the time and information you need so you can start
experiencing mental clarity within as little as a few days.

What You’ll Learn
In this book, I’ll teach you how to:
• Revamp your eating habits and your lifestyle.
• Flood your body with nutrients and detoxify your system.
• Boost your immune system and turn your body into a diseasefighting machine.
• Build a health-promoting and disease-reversing kitchen and get
rid of your disease-promoting kitchen.
Our goal is to get you feeling vibrant, strong, and energized, and
give you the best possible chance at preventing and beating all
kinds of chronic diseases—from acne to diabetes to cancer.
As you may have noticed, this book isn’t about helping you manage
your disease and live with your symptoms. It’s about teaching you
what you need to do to eliminate them for good.

What You’ll Need
To follow the principles in this book, you will need:
• A water filtration system, like a water distiller or Berkey filter,
because we don’t want you drinking contaminated water.
• A juicer that’s sturdy and easy to clean. I love my Norwalk juicer,
but if that’s too pricey for your budget, there are lots of other
options. I have several recommendations on page 108 of this book.
• A strong, easy-to-clean blender like the Vitamix or Blendtec.
• Stainless-steel pots and pans with water/airtight lids
• Food mill (for soup)
• Citrus reamer
• Sharp kitchen knives
• Several pounds of organic, free-trade, coarsely-ground coffee,
light to medium roast.
• A coffee enema kit, including a stainless-steel (the better option)
or the traditional plastic bucket, silicone tubing, a silicone enema
bulb, and a set of washable tips. Google “Gerson Therapy coffee
enema kit” to find one. You can get the entire kit on or for less than thirty dollars, or from Richer Health.
• A couple of old towels and blankets and a comfy pillow.
• A yoga mat, or some other space in your home where you can
do some gentle stretching, exercise, meditation, and breathwork.
• Fresh lemon juice, organic white vinegar, and microfiber cotton
cloths, which are non-toxic options for cleaning your home.
• And, most importantly, a kitchen that’s stocked with organic
fruits, vegetables, healthy grains, and oils. You’ll definitely want:
potatoes, tomatoes, onions, collard greens, leafy greens,
squashes, apples, carrots, bananas, lemons, organic oats, maple
syrup (or honey or molasses), apple cider vinegar, flax oil, and
fresh herbs like parsley, cilantro, and basil, for starters. I
encourage my clients to eat thirty different types of fruits and
veggies every week. We want abundance and diversity! See the
lists of foods to eat in abundance, foods to eat in moderation,
and foods to avoid on page 188.
• There are a couple of other gadgets that you can invest in later,
if you like, but don’t worry about those right now. Stick to the
items listed above, and you’re ready to go!

Table of Contents
How Do You Want to Feel?
Is This for You?
What You’ll Learn
What You’ll Need
Five Things to Know
Legal Disclaimer
Part One: Understanding—and Beating—Disease
What Is a Chronic Disease?
Why Do Chronic Diseases Happen?
Myths about Cancer and Other Chronic Diseases
What Is the Gerson Therapy?
Why Hasn’t the Gerson Therapy Been FDA-Approved?
The History of the Gerson Therapy
From Death’s Door…Back to Life
The Six Components of Gerson Therapy
Frequently Asked Questions about Food and Disease
Part Two: Your New Lifestyle Begins
Ready to Reverse Disease and Feel Amazing?
The Best Time to Change Your Lifestyle Was Yesterday.
Eating Real
Eating Real: A Sample Meal Plan
The Power of Eating Real
Cooking Techniques
My Favorite Recipes
Time-Saving Tips
But I Already Eat Really Healthy!
But What about Protein?
But What about Salt?
And What about Alcohol?
Healing Reactions
A Few Tips for Parents
Mindful Eating
From Miscarriage To Miracle
All about Juicing
Nutrient Absorption
Measuring Your Progress
After the Five-Week Mark
Part Three: Your Whole Health Plan
Creating Your Whole Health Plan
Managing Stress
Unlimited Energy
Detoxifying the Home
Connecting with Nature
Become a Tree-Hugger
Connecting with Your Breath
Simple Breathing Exercises
Hydration and Water Contamination
Goals and Your Subconscious Mind
Becoming a Savvy Patient
Ask the Right Questions
The Facts about Medical Error
Build Your Whole Health Team
Write Your Own Prescription
Closing Words
Example Daily Food Guide
Nicolette Richer
About the Green Moustache

Praise for Eat Real to Heal
“Nicolette is like an encouraging best friend who takes you by the
hand and leads you into a new way of eating and living. She’s not
preaching a gimmicky weight loss diet or a ‘miracle’ powder or pill.
She’s preaching about real, unprocessed food that’s packed with
nutrients—food that makes your body say, ‘Thank you. This feels so
good!’ Keep this book in your kitchen and it will serve as a daily
reminder to take excellent care of your body—after all, it’s the only one you’ve got!”
—Alexandra Franzen, author of You’re Going to Survive
What a wonderful read! Nicolette describes in detail the specific
protocols for implementing the Gerson Therapy, but she also offers
us a plethora of tools in setting ourselves up for optimum health success.”
—Nancy Kremer, writer/producer, Dr. Max Gerson: Healing the
Hopeless feature film
“This is the real deal to heal. Richer smoothly guides us through an
attainable step by step healing process. She alleviates the daunting
and overwhelming fears around overcoming illness with a simple
and necessary tool to heal, giving those traumatized with a negative
diagnosis a real chance at living again.”
—Erica Nasby, Personal Development Coach and Speaker, Exit
Reality Corp.
“Nicolette Richer not only makes the science of healing and longterm
health easy to understand, she breaks it down into very
consumable chunks (no pun intended). I have known her for many
years and I trust her advice completely. Every bit of what she
recommends has been thoroughly researched and tested on herself
and her family. This is not a fad diet. This is for real! And it works.
Her mission to help you heal your body is sincere and from the
heart. I recommend this book to anyone who wants to live a long
and healthful life.”
—Sylvia Dolson, author, aspiring centenarian, and animal welfare
“I met Nicolette when I was traveling through Canada. We instantly
hit it off, having a mutual passion for food, health, and … a billion
other things. Working alongside her and watching this project, and
the beautiful ‘PS I Love You’ campaign, come to life was nothing
short of incredible. So many people reach out to her for help. In
writing this book she will be able to reach all of them, creating a
ripple effect that will touch many lives forever.”
—Stephie Hennekam, Certified Dietitian, plant-based yogi and
Richer Health team player
“Eat real food. Be healthy. Nicolette shares a simple, powerful idea
with us all in this wonderful book. Her heartfelt message is backed
up by years of experience, and a solid plan on how to live and eat
well. Told in her own passionate voice, this book has transformed
my life! This book condenses Nicolette’s wonderful advice into a
convenient package to keep at home. You can hear her voice in
every page, full of enthusiasm and joy at sharing the simple,
beautiful idea of eating real to heal. Try it. Feel it. Believe it.”
—Selene Moore, teacher, artist, mom and Eat Real to Heal convert
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