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Dr. Furhman is a physician who has made it his life’s work to heal people through nutritional excellence. His TEDx talk is a short introduction to his nutritarian diet style, which helps people eliminate food cravings/addictions, drop excess weight, and prevent disease.

I’m sharing this because my husband and I started following his recommendations more than four years ago and have never felt better. He no longer suffers from asthma and allergies. His athletic performance on the bike is also better than ever with less training. My adult acne and migraines have been eliminated. My increasing cholesterol and triglycerides dropped to below “normal” levels. And my weight has effortlessly stabilized at my high school weight.

The video includes several examples of people who have had success conquering much more acute conditions like diabetes, lupis, high blood pressure, high cholesterol, rheumatoid arthritis, fibromyalgia, migraines, heart disease, etc. These results came from diet alone, not from medications.

Here are a few salient quotes, in case you don’t have time for the full video:

Doctors mostly prescribe medications for conditions that are a result of the toxic diet Americans are eating. It’s like hitting yourself with a hammer every day and giving your hand a big smash. And it gets swollen and full of pain. And you go to a doctor and get pain medications for it and the next day you take a big hammer and smack it again . . . The toxic foods we are eating are the hammer. You don’t go to a doctor if you have breathing problems from smoking cigarettes to get a drug to help you breathe better so you can continue to smoke. That’s what Americans are doing!

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Your healthy life expectancy is determined by the foods you eat.


When you flood your body with the nutrients it needs, it doesn’t just make you healthier and live longer, it stops food addictions and food cravings and normalizes your appetite, and makes your body gravitate toward your ideal weight effortlessly. It’s the secret for what ails us.

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Americans are eating a diet that is dramatically nutrient deficient . . . It couldn’t be better designed to create a nation full of diseases like heart attacks and strokes, dementias and cancers had it been designed by al Qaida.


The more you eat green, the more you get lean.

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Greens, beans, onions, mushrooms, berries and seeds are our immune system special forces.


Scientific studies show that angioplasty and bypass surgery don’t enable people to live longer . . . They don’t prevent future heart attacks. They are just a temporary Band-Aid to make people feel better for a temporary period of time.

Dr. Fuhrman doesn’t touch on the specifics of his diet style in the video. If you’re interested, though, I recommend reading his book Eat to Live for the full program and scientific support. (When was the last diet book you read peppered with scientific literature references in every paragraph?)

Here are the basics of his 6-Week Plan for dramatic weight loss and health recovery. We have transitioned from this to his lifestyle plan which allows up to 10% of your calories to come from foods in the off-limits category.

UNLIMITED (eat as much as you want)

  • all raw vegetables, including raw carrots (goal: 1 lb. daily)
  • cooked non-starchy vegetables (goal: 1 lb. daily)
  • beans, legumes, bean sprouts, or *tofu (minimum 1 cup daily total)
  • fresh fruit (at least 4 servings daily, berries are the highest in micronutrients and lowest in sugars)

*Beans should be eaten daily; tofu should be eaten less frequently.

LIMITED (not more than one serving)

  • cooked starchy vegetables OR whole grains – maximum 1 cup per day (butternut or acorn squash, corn, sweet potato, brown rice, cooked carrots, whole grain breads*, whole grain cereals*)
  • raw nuts and seeds (1 oz. per day) OR avocado (2 oz. per day)
  • ground flaxseed (1 tablespoon a day)
  • unsweetened non-dairy milks – maximum 1 cup a day

*People who have difficulty losing weight may also eliminate the starchy vegetable/grain.


dairy products
animal products
between meal snacks
fruit juice, dried fruits
salt, sugar