Vegetarian? Meat-eater? Let's mix, not fight.
But in a way that saves me and the Earth!
A Complete Nutritional Diet Guide That Blends the Benefits of Meat with Vegetarian Food

“A book that explains in detail the basics needed for good health!”
Highly recommended by Wholesome Moment, author of the best-selling book "In Praise of Wholesome's Home Cooking."

The Pegan diet is a combination of the words Paleo (Stone Age diet) and Vegan (vegetarian).
In fact, the Paleolithic diet and the vegetarian diet are almost the same, with only the source of protein being different.
Now, we need to focus not on whether to eat meat or vegetarian, but on moving away from diets that are obesity-causing, disease-promoting, and nutritionally deficient, and toward a diet rich in natural foods that promote weight loss, health, and well-being.
This is the goal of the Pegan diet, which uses food as medicine.

So why is it more important than ever to change your diet? The industrialized diet is currently the leading cause of death on Earth.
Our modern diet, rich in processed foods made from wheat, corn, and soy, but lacking in healthy, whole foods, kills more than 11 million people each year, 75% of whom die from chronic diseases such as heart disease, diabetes, cancer, and dementia.
The biggest cause of this tragedy is poor diet.
In a world where our daily diets are causing the most illness and death, the Pegan diet has the power to restore the bodies and minds of modern people exposed to chronic diseases.
The Pegan Diet is a balanced diet guide for victims of the diet wars living in an age of nutritional confusion.
If you're curious about a lifelong, sustainable, slow-aging diet that's both nutritious and environmentally friendly, read this book now!

All the cells in our body are replaced with new cells every seven years.
Some cells change daily, some change weekly, and some change over longer periods of time.
Have you ever wondered how we create new cells, organs, tissues, skin, muscles, bones, and brain cells? We don't create something from nothing.
Raw materials come from the food we eat.
Would you rather have a body made of cookies? Or a body made of grass-fed beef? A body made of Coca-Cola? Or a body made of wild blueberries? Our body's structure determines its functions.
Elements that make up the human body, such as proteins, fats, and minerals, must be obtained through food.
Surprisingly, we are not made of carbohydrates.
So carbohydrates are not considered essential nutrients.
A healthy, slim woman's body is made up of 55 percent water, 16 percent protein, 23 percent fat, 6 percent minerals, less than 1 percent carbohydrates, and trace amounts of vitamins.
The problem is that carbohydrates make up 50 to 60 percent of our diet, which is full of processed foods.
--- From "Rule 1: Use food as medicine"

Think of the colorful plants you see in the supermarket and the hundreds of plants that humans can eat.
Our ancestors, who hunted and gathered, ate over 800 species of plants.
But today, 90 percent of our food comes from just 15 different crops, and globally, just three crops (wheat, corn, and rice) account for two-thirds of the calories we eat.
--- From "Rule 2: Eat Rainbow Colors"

Just because the name is the same doesn't mean they're all the same food.
Try a flavorless tomato that tastes like thick, papery stuff from a greenhouse.
Then, on a warm day in late August, try a ripe, juicy, old-fashioned organic tomato picked from your garden.
Although both are tomatoes, they differ greatly in taste, nutrient density, and plant nutrient content.

Now imagine wild elk or regeneratively farmed cattle eating plants rich in phytonutrients and omega-3 fatty acids.
What if we compared those cows with those fed an unhealthy diet in a livestock farm and heavily dosed with growth hormones and antibiotics? If food is information, how could the two be the same? Yet, research rarely distinguishes between these two situations.
(syncopation)
A new study reveals the surprising fact that grass-fed beef is rich in phytonutrients.
Is it hard to believe that meat contains medicinal plant compounds that prevent disease and promote health? How can that be? Because it's not "you are what you eat," it's "you are what you eat."
--- From "Rule 5: Eat meat as medicine"

There are no notoriously bad saturated fats, except for trans fats, which were recently banned.
Trans fats are vegetable oils that have been chemically altered to form a solid.
It's easy to understand when you think of shortening! Different types of saturated fat have different effects on our bodies.
When you eat saturated fat, what foods you eat with it matters.
The butter in cookies may be harmful to your health.
But butter on vegetables can be good for your health.
Avoid eating saturated fats with starch or sugar (unfortunately, people almost always eat them in this combination).
If you do this, you are more likely to suffer from inflammation, weight gain, diabetes, dementia, and heart disease.
--- From "Rule 7: Eat Fat at Every Meal"

Our agricultural system is destructive to the planet and to human health.
The way we produce food is destroying soils and rainforests, depleting freshwater resources, and causing a massive loss of biodiversity (we have lost 75 percent of pollinator species, 90 percent of edible plant species, 50 percent of all livestock species, and millions of other plant and animal species).
Humans were also directly affected.
Food produced through industrial farming systems kills at least 11 million people each year and contributes to obesity epidemics worldwide.
Therefore, it is urgent to build a regenerative system.
We need a system that can restore both the health of the planet and that of humans.
The good news is that it's possible now more than ever.
--- From "Rule 9: Eat Like a Regenerist"

Sugar is sold cheaply on every street corner.
Sugar addiction is a biological disorder caused by hormones and neurotransmitters.
Sugar triggers food cravings and stimulates the brain's pleasure centers, much like heroin or cocaine.
No one has ever had the experience of gorging on a bag full of avocados.
But once you start eating cookies, they disappear in the blink of an eye.
--- From "Rule 10: Treat Sugar Like a Mood-Elevating Drug"

Many people eat a vegan diet and still remain healthy.
However, there are many challenges and a vegan diet cannot satisfy all human biological needs.
A vegan diet is one that lacks several essential nutrients.
It is a deficiency of nutrients such as omega-3 fatty acids (DHA and EPA), vitamin B₁₂, vitamin D, iodine, iron, and zinc.
The protein in plants is lower in concentration and quality than in animal foods.
Plant-based proteins may also not be as effective at protecting and rebuilding muscle as we age.
--- From "Rule 14: Weigh the Risks and Benefits of a Vegan Diet"

Feeding your child healthy starts early.
It starts earlier than people think.
Epigenetics is the study of how our genes are programmed by the environment.
Whether a child will be genetically healthy or sick is already determined in the mother's womb.
If a mother eats a lot of sugar and junk food, her child's genes are programmed to develop obesity, heart disease, diabetes, and cancer.
Therefore, in order to form a good physiological function of the child and the eating habits that the child will prefer as he or she grows up, preparations must begin early.
Children's food and children's meals are a creation of the food industry.
'Happy Meals' never bring happiness to children!

--- From "Rule 19: Feed Your Children What You Eat"