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The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health Audio CD – Audiobook, December 26, 2007

by Dean Ornish M.D. (Author, Reader), Anne Ornish (Reader)

4.4 1,008 ratings

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Dr. Dean Ornish’s Program for Reversing Heart Disease was a landmark bestseller that transformed the way we think about our health and well-being. Now Dr. Ornish returns with The Spectrum, a groundbreaking audiobook that helps you determine where you are on the spectrum of health and gives you choices for gaining and sustaining optimum health for life.

With his personalized approach, Dr. Ornish brings you the future of medicine today–the tools to customize a way of eating, managing stress, and exercising that is based on your own desires, needs, and genetic predispositions.Your genes are not your fate. New research by Dr. Ornish and his colleagues shows that changing what you eat and how you live may actually alter, for the better, how your genes are expressed. The Spectrum not only gives you a new path to health and well-being, it may also help reverse the worldwide epidemics of diabetes, high blood pressure, obesity, elevated cholesterol levels, and other chronic conditions.

For almost three decades, Dr. Ornish has been leading a revolution in medicine, and his pioneering findings outlined in The Spectrum can make a powerful difference in your health and well-being.

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Advance Praise for
THE SPECTRUM
A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health

“In 1993, Hillary asked Dr. Dean Ornish to consult with us on improving our health and well-being and to train the chefs who cooked for us at The White House, Camp David, and Air Force One. I felt better and lost weight when I followed his recommendations. As this book illustrates, my genes may have been improving as well! If you want to see where medicine is likely to be five or
ten years from now, read this book today.”
–President Bill Clinton

“The Spectrum is absolutely fantastic. Time and again, Dr. Dean Ornish has scientifically proven that what was once thought to be medically impossible is, in fact, possible. His work is truly revolutionary.”
–Mehmet Oz, M.D.
Professor of Surgery & Director, Cardiovascular Institute, Columbia University Medical Center
author, You: The Owner’s Manual and You: On a Diet

"Dr. Ornish's wonderful new book, The Spectrum, can make an important difference in the health of the world at a time when it most needs it."
–Gro Brundtland, M.D.
Former Director General, World Health Organization, United Nations
Former Prime Minister, Norway

“Dr. Dean Ornish knows more about inspiring people to eat well, live well, do well, and be well than anyone on the planet. The Spectrum is a powerful book for living longer and better and shows how to live a healthful, joyful and loving life. As Frank Sinatra once told me, “Live each day like it’s
your last, and one day you’ll be right.”
–Quincy Jones

“In this book, Dr. Dean Ornish continues to establish himself as a pioneer in the medicine of the future. He breaks well-established myths in the field of biology by showing scientifically that heart disease is reversible, that certain types of cancer are preventable, and that even your genes can be made to change their blueprint for your destiny by lifestyle changes that are fun and enjoyable and energizing. Read this book. It is literally life saving and life-transforming.”
–Deepak Chopra, M.D.

“This is a must read book for those seeking accurate information for how to optimize their personal health.”
–James O. Hill, Ph.D.
Director, Center for Human Nutrition, University of Colorado
Co-Founder, America On the Move

"I've been following Dr. Dean Ornish's program for more than a decade, and I feel younger now than I did ten years ago. Dr. Ornish’s style of eating and living is always delicious and never boring."
–Clint Eastwood

“Dr. Dean Ornish is one of my best students, and I agree with what he is telling you. I have known him well for many years now. So you should pay good attention to what he tells you in his new book, which I am pleased to strongly support. I am in complete agreement with what he is saying in The Spectrum.”
–Alexander Leaf, M.D.
Chairman, Dept. of Medicine (emeritus) and
Chairman, Dept. of Preventive Medicine & Clinical Epidemiology (emeritus)
Harvard Medical School & Massachusetts General Hospital

“This country is in the midst of an unprecedented epidemic of obesity and inactivity, which is fueling the spiraling increase in cost of health care. In The Spectrum, preventive medicine specialist Dean Ornish again shows us how to escape this medical quagmire and start a wellness movement in this country.
I highly recommend this book.”
–Kenneth Cooper, M.D., M.P.H.
Founder & President, The Cooper Aerobics Center

“This is a must read book for those seeking accurate information for how to optimize their personal health.”
–James O. Hill, Ph.D.
Director, Center for Human Nutrition, University of Colorado
Co-Founder, America On the Move

“The Spectrum provides unparalleled guidance and ideas from the sage of preventive medicine.”
–Larry Brilliant, M.D., M.P.H.
Executive Director, Google Foundation & Google.org

“Dean Ornish has written the definitive guide to caring for your health.”
–Rachel Naomi Remen, author of Kitchen Table Wisdom

“Dean Ornish has done more than anyone to bring modern science to the nutrition field.”
–J. Craig Venter Ph.D., Sequencer of the Human Genome

"Dean Ornish has given us a delightfully readable, information-rich and extraordinarily helpful guide to a better, healthier life. Read the Spectrum for yourself - and give a copy to someone you love.”
–Daniel Goleman, author of Social Intelligence

From the Hardcover edition.

Product details

Publisher ‏ : ‎ Random House Audio; Abridged edition (December 26, 2007)
Language ‏ : ‎ English
ISBN-10 ‏ : ‎ 073932909X
ISBN-13 ‏ : ‎ 978-0739329092
Item Weight ‏ : ‎ 0.04 ounces
Dimensions ‏ : ‎ 5.1 x 0.66 x 5.9 inches

Best Sellers Rank: #3,952,952 in Books (See Top 100 in Books)
- #787 in Aging Nutrition & Diets
- #15,482 in Weight Loss Diets (Books)
- #19,271 in Other Diet Books

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4.4 1,008 ratings

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Dean Ornish MD
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Dean Ornish, M.D., is the founder and president of the non-profit Preventive Medicine Research Institute and Clinical Professor of Medicine at the University of California, San Francisco and Clinical Professor of Medicine at the University of California, San Diego.
Dr. Ornish was recognized as “one of the 125 most extraordinary University of Texas alumni in the past 125 years;” by TIME magazine as a “TIME 100 Innovator;” by LIFE magazine as “one of the fifty most influential members of his generation;” by People magazine as “one of the most interesting people of the year;” and by Forbes magazine as “one of the world’s seven most powerful teachers.”
For more information, please go to www.ornish.com
He is the author of 7 books, all national bestsellers; UnDo It! was published by Random House as their lead nonfiction title in January. His three main-stage TED.com talks have been viewed by over 5 million people.
The “Ornish diet” has been rated “#1 for Heart Health” by a panel of experts at U.S. News & World Report for eight years from 2011-2019. He co-chaired the Google Health Advisory Council with Marissa Mayer 2007-9.
He received his M.D. from the Baylor College of Medicine, was a clinical fellow in medicine at Harvard Medical School, and completed an internship and residency in internal medicine at the Massachusetts General Hospital. He earned a B.A. in Humanities summa cum laude from the University of Texas in Austin, where he gave the baccalaureate address.
For 40 years, he has directed clinical research demonstrating, for the first time, that comprehensive lifestyle changes may begin to reverse even severe coronary heart disease, without drugs or surgery. Medicare created a new benefit category, “intensive cardiac rehabilitation,” to provide coverage for this program. He directed the first randomized controlled trial demonstrating that comprehensive lifestyle changes may slow, stop or reverse the progression of early-stage prostate cancer.
His research showed that comprehensive lifestyle changes affect gene expression, “turning on” disease-preventing genes and “turning off” genes that promote cancer and heart disease, as well as the first controlled study showing that these lifestyle changes may begin to reverse cellular aging by lengthening telomeres, the ends of our chromosomes which regulate aging (in collaboration with Dr. Elizabeth Blackburn, awarded the Nobel Prize in Medicine & Physiology). He is currently directing the first randomized controlled trial to determine if comprehensive lifestyle changes can reverse the progression of early Alzheimer’s disease.
The research that he and his colleagues conducted has been published in the Journal of the American Medical Association, The Lancet, Proceedings of the National Academy of Sciences, Circulation, The New England Journal of Medicine, the American Journal of Cardiology, The Lancet Oncology, and elsewhere. A one-hour documentary of their work was broadcast on NOVA, the PBS science series, and was featured on Bill Moyers' PBS series, Healing & The Mind. Their work has been featured in all major media, including cover stories in Newsweek, TIME, and U.S. News & World Report. He has written a monthly column for TIME, Newsweek and Reader’s Digest magazines, is a LinkedIn Influencer, and was Medical Editor of The Huffington Post 2010-2016.
He is also a member of The Lancet Oncology “Moonshot Commission.” He has been a member of the boards of directors of the San Francisco Food Bank and the J. Craig Venter Institute. Dr. Ornish and colleagues established a lifestyle medicine clinic at the St. Vincent de Paul Homeless Shelter in San Francisco where over 30,000 homeless people were treated.
He received the 1994 Outstanding Young Alumnus Award from the University of Texas, Austin; the University of California, Berkeley, “National Public Health Hero” award; the Jan J. Kellermann Memorial Award for distinguished contribution in the field of cardiovascular disease prevention from the International Academy of Cardiology; a U.S. Surgeon General Citation; a Presidential Citation from the American Psychological Association; the inaugural “Lifetime Achievement Award” from the American College of Lifestyle Medicine; the Beckmann Medal from the German Society for Prevention and Rehabilitation of Cardiovascular Diseases; the “Pioneer in Integrative Medicine” award from California Pacific Medical Center; the Stanley Wallach Award from the American College of Nutrition; the Glenn Foundation Award for Research; the Bravewell Collaborative Pioneer of Integrative Medicine award; the Sheila Kar Health Foundation Humanitarian Award from Cedars-Sinai Medical Center; Plantrician Project Luminary Award; and others. He gave a keynote lecture at the Institute of Medicine’s first Summit on Integrative Medicine at the National Academy of Sciences.
Dr. Ornish has been a physician consultant to President Clinton since 1993 and consulted with the chefs at The White House, Camp David, and Air Force One to cook more healthfully.
He was appointed by President Clinton to the White House Commission on Complementary and Alternative Medicine Policy and by President Obama to the White House Advisory Group on Prevention, Health Promotion, and Integrative and Public Health.
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Art Smith
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PLC

The Original Wellness-Lifestyle Dr.

Reviewed in the United States on January 14, 2015

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Before everyone and their Aunt Clara wrote books, made films, and hit the lecture, "Program" circuit with their take on plant-based eating, creating a wellness-based lifestyle, preventing and/or reversing preventable diseases, there was this doctor, Dr. Dean Ornish. Almost every book or film I've seen about why to go vegan, eating for health, etc., there has been mention of Dr. Ornish and his ground-breaking work on reversing heart disease by making major, comprehensive lifestyle changes. This book presents Dr. Ornish in proper perspective, with humor and tons of research studies, peer-reviews, and government acknowledgment of his methods - Medicare backed acknowledgment. It boarders on the obscene that a doctor with legitimate research studies/results to support his findings would have to bend over backwards to get the (then) Director of Medicare to see that lifestyle changes can have a more lasting, less deadly consequence for people over 65 than open heart surgery, medications, and even heart transplant surgeries, but it's apparently true. Dr. Ornish is non-judgmental, and states that the degree of lifestyle change is based upon the individual's health, not an across-the-board one-size-fits-all doctrine. He discusses his research findings on the possibilities for living to an active old age, with quality of life, as opposed to remaining alive for as long as possible despite enormous pain, suffering, and expense. We all will die, it's a matter of quality over quantity that he's providing. Being the butt of jokes for 3 decades, seen as pushing a Spartan lifestyle on everyone, controlling, strict, lacking in humor, a food fascist if you will, Dr. Ornish in this book addresses this media message of his work, and talks about his ACTUAL approach to diet/lifestyle. He's not about scare tactics and fear, he's about positive reinforcement, living in the real world, indulging yourself on occasion, and enjoying your life for as long and as deeply as you possible can based on your individual decisions. You know better than anyone that eating certain things, being around certain people, exposing yourself to certain emotions, etc. can either leave you feeling drained and dead, or full of energy and a zest for living. It's your preference, it's your body. His presentation of material is thought-provoking, gentle, packed with information. I have read and watched almost everything on plant-based diets, veganism, vegetarianism, starches, whole-grains, eating fish, Omega-3's, supplementation, exercise, etc. I just wanted to feel better on all levels, and it seemed others were accomplishing this by following somebody's recommendations. I jumped in whole-heartedly, immersing myself in McDougall, Fuhrman, Esselstyne, on and on. I tried my hardest to see lasting results. I was able to stop taking hypertension medication, but my eating disorder, family history of Type 2 Diabetes, shame over not being able to "comply" to a set lifestyle despite my ethics and values just kept pulling me back into a spiral of unhealthy choices. This book is helping me to get a comprehensive picture of who I am and what it is I need to end this cycle. Dr. Ornish addresses the complex yet simple basics for healing. Reading this book is like reading Einstein - original, flexible, influential understanding of something simply beyond the herd mentality. I can now say that I've found what I've been looking for as far as the root of the matter for my improving my quality of life from a health perspective, and additionally a reminder that it isn't just about food. Love and support, understanding the deeper issues impacting our behavior, focusing on the joy of living as a motivator over the fear of dying, there is no bad/good food, how we eat is as important as what we eat, so many ways to refocus thinking. We can actually avoid activating genes for disease potentials, we can actually lengthen the span of our lives by choosing differently, we do have alternatives to developing what seems unavoidable. Our bodies are miracles of design, we really ought to listen to them.
I highly recommend reading this book. My library of books is now being donated to a library. I have whittled it down, through trial-and-error, to 3 basic books that cover my lifestyle choices: "The Vegiterranean Diet" by Julieanna Hever, MS, R.D.; "At Home in the Whole Food Kitchen" by Amy Chaplin; and "The Spectrum". I love cookbooks, I love brevity, I love intelligent, well-written, entertaining, thought provoking books backed up with more than marketing/anecdotes/bias/product placement. I love learning that the traditions my great grandparents tried to pass down to their children are still the basics for a long, active, healthy, joyful life - my past relatives all lived into ripe, active 90-plus to 100-plus people with their own vegetable patches, homemade breads, no processed foods, plenty of community support networks, friends, family, spirituality, reflection/meditation, playfulness, wisdom, fresh air and movement. I have seen their achievements disappear and the negative genes take over due to the over-reliance on processed fast foods, supplements, desk jobs, gyms, loss of support due to frequent moves, separation from nature, etc. These three books are like my Kadampa Buddhism books and practice - basics, wisdom, practical steps, change of focus.

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Joseph Kline PhD, MD, MBA

One of the most important books you will ever read!

Reviewed in the United States on January 7, 2011

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I have just finished The Spectrum by Dean Ornish, MD. As the title of my review implies, you MUST get this book, read it, and adopt as many of its recommendations as you possibly can. I have read multiple "diet" books and been through all of the popular weight-loss programs in my 63 years, but none of them has been as scientifically-grounded as The Spectrum.

The Spectrum is NOT a diet plan but rather a spectrum of choices you can make along a continuum ranging from being a meat and high-fat-based couch-potato at the unhealthy extreme to a meditating, socially and physically-active vegetarian at the healthiest extreme. Ornish contends (and backs up each contention with solid science) that:

1. Most of us exist with an unhealthy lifestyle (poor nutrition, little if any exercise, spiritually-deplete, socially disconnected) that actually promotes disease, a lack of joy, and an earlier demise than is necessary;

2. Adoption of a healthy, active, spiritually and socially complete lifestyle promotes wellness, joy, and longevity but requires significant attention to nutrition, regular exercise, meditation, and social support;

3. You have a choice in how much change you want to make, but Ornish makes it clear why choosing the healthier road is always more beneficial to you;

4. If you already have disease, then living at the healthiest extreme gives you the greatest chance of prolonging your life and maybe actually reversing the progression of that disease.

The Spectrum overflows with facts and figures demonstrating the benefit of making the healthiest choices you possibly can. In fact it reminds me of the adage I once heard in medical school: Going to medical school is like trying to take a sip of water from a fire hydrant!

Okay, so this book tells you what you should do. Now, how difficult is it to make these changes? My wife and I began trying to turn the Titanic about a week and a half ago. Here's what we've learned so far:

1. Expect the change to take some time. This really is a substantial change for most of us. You are going to start eating better (less or no meat, less and better fat, more fruits and vegetables, more plant-based protein like soy and beans, higher fiber, longer food preparation time). Your grocery list IS going to change! You are going to start exercising. Start immediately, but don't plan your first marathon for next weekend. Begin meditating. My wife and I have not started this yet. We have talked about going to some yoga classes. Ornish promotes the notion of using yoga-based meditation. All of this takes time.

2. The changes we have made have been fun. My wife likes tofu more than I do. One big surprise has been tempeh. We had never had it before. Marinate it first, then cook it. Wow! It is very good. Textured soy that looks like hamburger is surprisingly good. I fixed chili using it, and it was great. We had already used quinoa. I fixed a dish combining it with the textured soy, onions, mushrooms, broccoli, added a bit of mustard and sprinkled with grated parmesan cheese: fantastic!

3. You never have to feel deprived. If you really want something like pizza or beef, have some. Just make it infrequent and don't overdo it.

4. While you don't really have to worry too much about portion size, try to be reasonable. The food is so high in fiber that you feel full sooner.

5. Neither my wife nor I love exercise, but we are doing it. I am up to 45 minutes most days of the week. This will be more difficult to continue than the diet choices. Begin by at least becoming MORE active.

So, are there any results in just a week and a half? YES. I have lost 12 pounds, my wife 4. I tend to be a big eater, and I have felt very satisfied. This is still the beginning of a life-long change in lifestyle. I don't want to bite off too much too soon, because I don't want to feel burned out. Overall, we like the changes we have made so far and look forward to more. We both think we can do this for the rest of our lives.

Well, I could go on and on, but suffice it to say that The Spectrum is one of the greatest, most important books I have ever read (it is up there with The Bible, The Prophet by Kahlil Gibran, Plato's Republic, and The Goal by Goldratt). It really is that significant. As a physiologist and physician, I can tell you that the science behind this book is sound, and Dr. Ornish's interpretation of the evidence seems quite reasonable. I learned a lot. Did you know that contrary to widely-held beliefs, olive oil is only better than other oils but not best? Actually, canola oil is favored because of its low proportion of omega-6 fatty acids (omega 6's promote inflamation). Dean Ornish has performed a remarkable survey of the scientific literature and condensed it to a very enjoyable read, and one that will change your life, literally! Now, if only the health insurance industry would realize that prevention is much less expensive than the pound of cure...

If you read only one book this year, make it The Spectrum!

ADDENDUM 3-28-11: Weight loss stands (stuck) at 28 lbs.

96 people found this helpful

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T. L. Cooper

Where Are You on the Health Spectrum?

Reviewed in the United States on March 18, 2013

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The Spectrum by Dean Ornish, M.D. details the research Dr. Ornish and others have done regarding maintaining health and preventing disease. Dr. Ornish delves into the effects of food, stress, exercise, and attitude on health. He explains that the research reveals that while general healthy eating works for everyone, there are aspects of any diet that won't. Some people respond differently to different things based on their genetic makeup and other factors. Ornish provides insight into the idea of thinking prevention rather than cure. He explains that many diseases are related to diet and lifestyle and can be completely avoided if people are willing to change their diet, exercise more, and embrace meditation. Ornish teamed up with Art Smith to create recipes for the book. Some of the recipes sound delicious but several use ingredients I find suspect at best casting some doubt on the veracity of the book. I've yet to make any of the recipes, but they sound easy enough. I'll never make many of the recipes in this book because I eat a vegan, oil-free, primarily whole food diet. I watched the meditation DVD that came with The Spectrum and am looking forward to using it when I need a little aid with my meditation. The Spectrum is an interesting book based on research that provides solutions for those seeking to improve their health.

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pat reichl

Life changing

Reviewed in Canada on December 28, 2022

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I had to get my cholesterol down or go on statins.
I did it with the information applied in this book alone. FANTASTIC.
It's life changing, teaches you the truth about food and their labels, how to read them and apply easy basic principles for better food choices for your health, along with many other excellent strategies.
I lost weight at a healthy rate, and in a totally healthy way.
My heart is a happy super healthy heart now..

One person found this helpful

buecherschwan

Ein Muss für Herzkranke und Bluthochdruckpatienten

Reviewed in Germany on April 14, 2014

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Wenn medizinisch etwas sinnvoll ist, dann ist es dieses Buch. Leider nur in englischer Sprache, denn es wäre dringend nötig, es ins Deutsche zu übersetzen. Der amerikanische Klinikprofessor Dr. Dean Ornish hätte als Herzspezialist hier in Deutschland mehr Bekanntheitsgrad verdient, denn seine wissenschaftlich abgesicherte Methode würde hier wie dort nicht nur zigtausenden Menschen helfen, sondern hunderttausend (bei ca. 300.000 Herzinfarkten allein jährlich in Deutschland). Nicht nur koronare Herzkrankheiten kann der Betroffene damit heilen (!), sondern auch Prostata-Krebs im Frühstadium, Diabetes, Rheuma und andere Zivilisationskrankheiten. Das schafft hier kein Operations-Arzt und kein Medikament. Aufgrund der Intervention der Pharma- und Apparate-Medizin-Lobby in Deutschland jedoch kennt kaum ein Mediziner hier Dr. Ornishs Methode. Es wäre ja auch zu einfach: Durch konsequente Lebensführung mit Entspannung, Meditation, Ernährung, moderater Bewegung an der frischen Luft, und der Pflege sozaler Beziehungen gelingt es den Patienten, innerhalb eines Jahres zu genesen. Die Einteilung, welche Lebensmittel förderlich und welche kontraproduktiv sind, ist nur ein Baustein der ganzheitlichen Methode, die jeder selbst anwenden kann, der sein Gesundheit an die erste Stelle seines Lebens zu setzen bereit ist. Ein Wunder? Keineswegs! Eine Krankheit, die lebensstilbedingt erworben ist, kann durch geeignete Lebensführung auch wieder geheilt werden! Auch in einem scheinbar schweren Krankheitsstadium kann man beginnen. Ein verantwortungsvoll praktizierender Arzt in Deutschland, der seine Patienten über Lebensführung detailliert berät und aufklärt, verdient leider nichts. Also werden Medikamente verordnet. So bleibt den Patienten, den Kranken also nur, dieses Buch zu lesen. Und gegebenfalls die wenigen Anlaufstellen im Internet herauszusuchen, um Gleichgesinnte und Gruppen zu finden (Stichworte: Ornish, Wellness). Ich wünsche dem Buch und den Betroffenen auf dem Weg der Genesung oder auch bei der Prävention besten Erfolg!

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Abhishek

A must for those who want to REVERSE life threatening conditions

Reviewed in India on March 1, 2014

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An excellent book that suggests very practical yet effective changes in the way we live, eat etc. Dr. Ornish backs his suggestions with rigorous scientific findings. A must for those who want to REVERSE life threatening conditions like Diabetes, Heart Disease, Hypertension etc.

One person found this helpful

Pisicotoi

Un libro muy práctico

Reviewed in Spain on February 8, 2014

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Es un libro que se lo recomiendo a todos que quieran cambiar su hábito de vida, es un libro que de verdad cumple con lo que dice, llevaras una vida mas sana, eso si está en ingles.

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Juliet SCANLAN

The Spectrum

Reviewed in the United Kingdom on August 15, 2013

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This is an excellent book, the best I have read which comprehensively explains its objective, to explain how the body reacts to the food you eat and why (my interest) plaque builds up on arteries and how this problem, if severe, can be reversed or improved, diabetes and high blood pressure and how these can be reversed or tempered. We are not talking about miracles in a week but improvements in a month or so if the changes in what you eat can be adhered to. My husband and I have changed from meat eaters to vegans overnight with incredible ease and I am learning a new way of cooking really tasty food. We live in mid rural France (Limousin) and stuff like Quorn can't be purchased (but can be delivered from UK), but the rest of the food suggested in the book is easily enough acquired. If anyone has one of the major health problems mentioned above, or is just interested in why eating a better diet which will see you and your family into a healthy mid or old age then this is the book to read.

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The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health Audio CD – Audiobook, December 26, 2007

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