Nutrition Diet: What are the 4 pillars of deep nutrition?

October 23, 2025 •

4 min read

Research suggests that your diet can influence gene expression across generations, a concept known as epigenetics, which is central to understanding what are the 4 pillars of deep nutrition. Modern diets often lack the vital nutrients our ancestors consumed, leading to a decline in genetic health over time.

Quick Summary

The four pillars of deep nutrition, derived from the book by Dr. Cate Shanahan, focus on a return to traditional eating patterns. This includes consuming meat on the bone, nutrient-dense organ meats, fermented and sprouted foods, and fresh, unprocessed plant and animal foods to support optimal health and gene function.

Key Points

Meat on the Bone: Incorporate bone broth and cuts with bones to access crucial minerals, collagen, and gelatin for joint and gut health.
Organ Meats: Add nutrient-dense organs like liver and heart to your diet for concentrated vitamins (A, B12) and minerals (iron, copper).
Fermented & Sprouted Foods: Consume fermented foods like sauerkraut and yogurt for probiotics, and sprouted grains to improve nutrient bioavailability and digestion.
Fresh Foods: Prioritize fresh, unprocessed plant and animal foods while avoiding vegetable oils and sugars common in the modern diet.
Epigenetics: The deep nutrition approach supports optimal genetic expression and health for both present and future generations by providing the right building blocks.

What is Deep Nutrition?

Deep Nutrition is a dietary philosophy, popularized by physician Dr. Cate Shanahan, that advocates for a return to the traditional, whole-food diets that sustained human health for millennia. The modern industrial food system, with its reliance on processed foods, refined sugars, and vegetable oils, has stripped our diets of essential nutrients. By examining the culinary traditions of the world's healthiest populations, Dr. Shanahan identified four consistent nutritional strategies—the four pillars—that form the foundation of this ancestral way of eating. This approach aims to provide the raw materials that our genes need to function optimally, impacting not only our health but also that of future generations. The principles focus on maximizing nutrient density and avoiding toxins that compromise cellular health, offering a profound alternative to calorie-counting and macronutrient-focused diets.

The 4 Pillars of Deep Nutrition

1. Meat on the Bone

This pillar emphasizes consuming the entire animal, not just the muscle meat. Eating meat cooked on the bone provides a wealth of nutrients often missing from modern diets, most notably gelatin and collagen. Bone broth, made from simmering bones and connective tissue, is a cornerstone of this pillar and has been used traditionally across cultures for its restorative properties.

Benefits of consuming meat on the bone include:

Joint and bone health: Collagen and gelatin are crucial for supporting connective tissues, easing joint pain, and promoting bone density.
Gut health: Gelatin helps soothe and repair the lining of the digestive tract, which can improve overall gut health and nutrient absorption.
Mineral-rich: Bone broth extracts minerals like calcium, magnesium, and phosphorus from the bones, making them easily digestible.

2. Organ Meats

Organ meats, or "offal," were highly prized in traditional diets for their exceptional nutrient density. Modern Western diets have largely abandoned these superfoods in favor of muscle meat, missing out on a concentrated source of vitamins and minerals. Organ meats, such as liver, heart, and kidney, are packed with essential nutrients in quantities far exceeding those found in muscle meat alone.

Key nutrients from organ meats:

Vitamin A: Found in high concentrations in liver, vital for vision, immune function, and cellular growth.
B Vitamins: Organ meats are excellent sources of B12, folate, and others, crucial for energy production.
Iron and Copper: Highly bioavailable forms of these minerals support red blood cell production and overall energy.

3. Fermented and Sprouted Foods

Fermentation and sprouting are ancient food preparation techniques that enhance digestibility and nutrient bioavailability. Fermented foods introduce beneficial bacteria (probiotics) into the gut, while sprouting makes nutrients in grains, legumes, and seeds more accessible. A healthy gut microbiome is essential for digestion, immune function, and even mental health.

Examples of fermented and sprouted foods:

Fermented: Sauerkraut, kimchi, yogurt, kefir, and fermented vegetables.
Sprouted: Sprouted grains and legumes like lentils and beans.

4. Fresh, Unadulterated Plant and Animal Foods

The final pillar emphasizes a diet based on fresh, whole foods that are minimally processed. This means opting for vegetables, fruits, and quality animal products that have not been overly refined or altered. Avoiding industrial processing helps preserve the delicate nutrients and enzymes that are crucial for optimal health. This principle stands in stark contrast to the modern reliance on packaged foods laden with preservatives, artificial additives, and low-quality vegetable oils.

Tips for embracing fresh foods:

Source locally: Visit farmers' markets to find fresh, seasonal produce.
Cook at home: Preparing meals from scratch allows you to control the quality and freshness of your ingredients.
Prioritize raw: Include raw or lightly cooked vegetables and fruits to preserve heat-sensitive nutrients.

The Modern Diet vs. Deep Nutrition

For a clear understanding of how these dietary approaches differ, consider the following comparison:


Aspect	Modern Diet	Deep Nutrition Diet
Food Source	Primarily processed, packaged, and fast foods.	Whole, fresh, and minimally processed foods.
Key Fats	High in industrial vegetable oils (e.g., canola, soybean).	High in healthy saturated fats and omega-3s from quality sources.
Carbohydrates	Refined grains and simple sugars.	Nutrient-dense carbs from whole grains, legumes, fruits, and vegetables.
Animal Products	Mostly muscle meat, often from grain-fed animals.	The entire animal, including meat on the bone and organ meats.
Preparation	Emphasis on convenience, often involving high-heat frying or microwaving.	Traditional methods like fermentation, sprouting, and slow cooking.
Goal	Convenience, flavor, and addressing symptoms.	Maximizing nutrient density and optimizing genetic expression.

Integrating the Pillars into Your Lifestyle

Transitioning to a deep nutrition diet doesn't have to be an overnight change. Start by incorporating one or two of the pillars into your routine gradually. For example, begin by making a simple bone broth once a week or adding a spoonful of sauerkraut to your meals. As you become more comfortable, you can introduce more variety, such as trying a new organ meat recipe or sprouting some lentils. Over time, these small, consistent changes can lead to significant improvements in your overall health and well-being. Focus on sourcing high-quality, local, and organic ingredients whenever possible to maximize the nutritional benefits and minimize exposure to unwanted additives and toxins. Remember, deep nutrition is a lifestyle, not a temporary diet, so finding sustainable ways to integrate these principles is key to long-term success.

Conclusion

Adopting the four pillars of deep nutrition—meat on the bone, organ meats, fermented and sprouted foods, and fresh foods—offers a powerful way to reclaim your health by returning to the ancestral wisdom of traditional eating. This framework provides a clear and actionable path to escape the nutritional deficiencies of the modern industrial diet. By focusing on nutrient-dense, whole foods and avoiding processed toxins, you can support your genetic expression and pave the way for better health, not just for yourself, but for future generations as well. The journey toward deep nutrition is a journey toward vitality, longevity, and a deeper connection to the food that truly nourishes us.

For further reading on the science behind these principles, consider exploring Dr. Cate Shanahan's book, "Deep Nutrition: Why Your Genes Need Traditional Food".

Frequently Asked Questions

The main idea behind Deep Nutrition is that traditional diets, based on whole and minimally processed foods, contain superior nutrition for our genes compared to modern industrial diets. It focuses on returning to the dietary wisdom of our ancestors to optimize health.

According to the deep nutrition philosophy, processed vegetable oils are considered toxic because they are high in omega-6 fatty acids, which can contribute to inflammation and compromise genetic function.

Yes, but with an emphasis on sprouted grains rather than refined ones. Sprouting improves the nutrient availability and digestibility of grains and legumes, making them a healthier choice.

A good way to start is by incorporating small amounts of liver into ground meat, such as a meatloaf or burger patty, to mask the flavor. Pâté is also a popular and palatable way to consume organ meat.

Deep nutrition posits that the quality of food we eat directly influences our gene expression (epigenetics). By consuming nutrient-dense, traditional foods, we provide our genes with the best possible information, leading to better health outcomes that can be passed down to future generations.

A deep nutrition diet recommends healthy fats, such as those found in butter, coconut oil, and avocados, rather than processed vegetable oils. Saturated fats from healthy sources are considered essential for brain function and overall health.

While the deep nutrition framework emphasizes animal products, some of the principles—like consuming fresh, unprocessed foods, and fermented or sprouted plants—can be adapted by vegetarians. However, achieving the same nutrient density, particularly from organ meats, would require careful planning and supplementation.

In addition to reading Dr. Cate Shanahan's book, many online resources, including websites and forums dedicated to ancestral health and traditional foods, can provide recipes and guidance for implementing the four pillars.