The Natural Diet: A Science-Based Guide to Sustainable Weight Loss Through Home-Cooked Meals

The Natural Diet is a science-based, easy-to-follow approach to weight loss and healthy living that helps people break free from ultra-processed foods, which now make up 50% of the American diet and are the leading cause of obesity and metabolic disease. Unlike restrictive diets that eliminate entire food groups, The Natural Diet takes a balanced approach, using history and science to guide readers toward sustainable, real-world eating habits—without cutting out dairy, grains, or even the occasional treat.

Designed for individuals, couples, and families, this 24-week flexible action plan blends nutrition, exercise, and behavioral strategies to create lasting change. Readers will learn how to differentiate between processed and ultra-processed foods, improve food choices, increase physical activity, and build healthier habits—all without counting calories or feeling deprived.

At the heart of the book is Brenda’s story, a busy professional in her 40s recently diagnosed with diabetes and at risk for heart disease. Unsure of how to make meaningful changes, she joins a web-based lifestyle program with coaching support. Through small, realistic adjustments, she learns how to eat smarter, incorporate movement into her daily routine, set achievable goals, and overcome obstacles. Over 24 weeks, Brenda loses 7% of her body weight, improves her diabetes, and adopts lifelong habits that benefit both her and her family.

With scientifically-backed guidance, real-life case studies, and an accessible, practical approach, The Natural Diet is a refreshing alternative to fad diets—helping readers lose weight, stay active, and reclaim their health for good.

Dr. Andres Digenio is a physician-scientist born in Montevideo, Uruguay. He holds an MD from Universidad de la República, a BSc (Hon) in Sports Medicine, and a PhD in Exercise Physiology from the University of Cape Town. Board-certified in Preventive Medicine (U.S.), his career has focused on lifestyle interventions, obesity and diabetes management, and preventive cardiology.

Dr. Digenio began his academic career in Uruguay, later moving to South Africa, where he served as Medical Director of the Johannesburg Cardiac Rehabilitation Center and founded the South African Association of Cardiovascular Rehabilitation. He played a key role in advancing cardiac rehabilitation in developing countries and was elected to the World Council for Cardiopulmonary Rehabilitation.

In the United States, he joined Vanderbilt University as Medical Director of the Dayani Center for Health and Wellness and led the obesity clinic, shifting his focus to weight management. Realizing the limitations of traditional counseling, he developed PulseStep, a web-based lifestyle modification program providing affordable, scalable support for weight loss and heart health. He later held senior leadership roles in the pharmaceutical industry.

Recognizing ultra-processed food consumption as a key driver of obesity and metabolic disease, he created The Natural Diet, a sustainable approach to nutrition that avoids restrictive fads.

Beyond his work, he is an avid traveler, mountaineer (summited Kilimanjaro), advanced diver, and chess enthusiast. His personal lifestyle transformation reflects the very principles he promotes—embracing whole foods, movement, and sustainable habits.