Keep It Simple, Keep It Whole, Your Guide to Optimum Health

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8.0 CECs / Book / Quiz 

Learn the essential nutrition and health information you need to obtain optimal health. Each short chapter provides bold take-home messages that are perfect for individuals who want to solidify their current nutrition and health knowledge base as well as for those to whom you want to gently introduce a truly healthy diet and lifestyle.

In the first six chapters of the book the authors explain the "why" of their work by saying, "We believe that it is so much more empowering for you to know why you are doing something versus just taking our word for it.

The doctors are quite specific in enumerating the health outcomes of their program.

  • First is the reversal of debilitating chronic diseases
  • Second is weight loss
  • Third is the ability to discontinue medications
  • Fourth is improvement in vigor, vitality, and overall well-being
  • Finally, you can save thousands of dollars per year in food and health care costs

One key statement made by Pulde and Lederman is: "The more plant-based your diet is, the healthier you will be." Their recommendation is to begin by increasing the amount of fruits, vegetables, and whole grains in the diet. They stress a gradual approach by adding whole foods as processed items are eliminated.

The physicians are careful to address many of the issues and challenges to a plant-based diet. In a chapter on protein they show there is no lack of protein in this program. They write, "Plant proteins are NOT inferior to animal proteins AND they provide us with all of the essential amino acids." They caution that too much animal protein contributes to many debilitating diseases. Both soy and dairy products are not looked on favorably by the doctors. They say that processed soy products are definitely not health foods.

Lederman and Pulde advocate the elimination of all added oils to the diet. Surprising to many is their recommendation to avoid olive oil touted as a beneficial item in the Mediterranean diet. "Oil, no matter where it comes from, is NEVER a health food." More information on their attitude toward olive oil can be found in But, Isn't Olive Oil Healthy?

The authors encourage their patients to access all the nutrients they need through whole foods rather than supplements. The exceptions to this advice would be to take Vitamin B12 and Vitamin D supplements. Both may be necessary if a person follows a plant-based diet and does not receive enough sun exposure.

Recognizing that many people fail when they proceed on their diets, the doctors emphasize the importance that planning plays in carrying out the program. They offer details on how best to carry the diet forward with what they label as 3-Phase Eating.


  • Words can hardly describe the pleasure I feel in seeing clinicians like Drs. Pulde and Lederman succeeding in transforming the health of their patients. They are going out on a limb to save lives in a medical system that is too often hostile to simple nutritional solutions. If I were sick, if one of my loved ones were sick, these are the doctors I would trust. Take their advice and take back your health. And good luck to their detractors, for this book is impeccably researched yet accessible to any reader. - T. Colin Campbell, PhD, author of The China Study
  • Matthew Lederman and Alona Pulde are the doctors of the future and their new book is a complete road map to the health and appearance you deserve. - John McDougall, MD, Founder of the McDougall Program
  • Keep it Simple, Keep it Whole is a must-read by Drs. Alona Pulde and Matt Lederman. Their nutritional message for enduring disease free health is clear, precise, and well researched, with excellent meals and practical suggestions. -Caldwell B. Esselstyn, Jr. MD, author of Prevent and Reverse Heart Disease