Undo It! by Anne Ornish and Dean Ornish Summary

Undo It! presents a science-backed program to reverse chronic diseases through four lifestyle pillars: a whole-food, plant-based diet (Eat Well), moderate exercise like walking (Move More), stress reduction via meditation/yoga (Stress Less), and fostering social connections (Love More). The book includes 70 recipes, meal plans, and patient success stories, emphasizing that these changes can yield benefits in as little as nine weeks.

This book is ideal for individuals diagnosed with chronic conditions (e.g., heart disease, diabetes), anyone seeking motivation to adopt healthier habits, or those struggling with stress or loneliness. It’s also valuable for healthcare professionals interested in lifestyle medicine.

Yes—it combines decades of peer-reviewed research with practical tools, including meal plans and stress-management techniques. Clinical studies cited in the book show reversal of diseases like coronary artery disease, and its program is Medicare-approved, underscoring its credibility.

The program focuses on:

• Eat Well: Plant-based, low-fat, low-sugar meals.
• Move More: Moderate daily exercise (e.g., 30-minute walks).
• Stress Less: Meditation, yoga, and mindfulness.
• Love More: Building supportive relationships to combat loneliness.

Some participants saw significant improvements in nine weeks, including reduced arterial blockage and avoided heart transplants. Long-term adherence yields sustained benefits, such as lower blood pressure and stabilized blood sugar.

The authors advocate a whole-food, plant-based diet rich in fruits, vegetables, legumes, and whole grains, avoiding processed foods, added sugars, and most oils. Sample meals include quinoa bowls and lentil soups.

Techniques include daily meditation, gentle yoga, and mindfulness practices. Anne Ornish’s 25+ years of yoga expertise informs the stress-reduction strategies, which aim to lower cortisol and improve emotional resilience.

Yes—loneliness is linked to chronic inflammation and shorter lifespans. The book highlights how nurturing relationships and community support enhance mental and physical health, calling love a “biological necessity”.

The program requires significant commitment, which may challenge some readers. However, the authors emphasize gradual changes and mindfulness to sustain habits, addressing common barriers to long-term success.

Unlike narrower focuses (e.g., diet-only approaches), it integrates nutrition, exercise, stress, and social health. Its Medicare-backed validation and digital tools (e.g., the Ornish Lifestyle Medicine platform) add unique practicality.

Yes, with 70 recipes and weekly meal plans designed for simplicity and flavor. Tips for grocery shopping, dining out, and kitchen staples are included to ease transitions.

Absolutely. With rising chronic disease rates and telehealth adoption, its online program (offering live virtual classes) aligns with modern healthcare trends. The core principles remain scientifically validated for reversing conditions like diabetes.

Both advocate plant-based diets, but Undo It! uniquely combines nutrition with stress management, exercise, and social health. It also provides structured Medicare-approved programs, while Greger’s work focuses more on food’s preventive role.