The New Mediterranean Diet Cookbook

The New Mediterranean Diet starts at the intersection between Mediterranean & High-Fat, Low-Carb, and uses science to evolve the cuisine further. Packed with 100 delicious recipes, this book is the first of its kind to include Omega-6 to Omega-3 ratios, full saturated, monounsaturated, and polyunsaturated fat breakdowns, and it’s jam-packed with science and fun facts that will nourish not only your stomach but also your mind.

The New Mediterranean Diet Cookbook

The New Mediterranean Diet Cookbook community is unique!

We are not repackaging conventional nutrition advice, nor are we skimming the abstracts of others’ work to help us pretend to understand of the scientific literature. Instead, we are creative thinkers, bona fide scientists, data-loving medical doctors, and genuine nutrition nerds!
We are out there doing the experiments, writing the papers, lecturing to the research and medical communities, and innovating new ways to think about nutrition and metabolism that are evidence-based and that actually work.

Below you will find links to papers that we have contributed to the scientific literature, with emphasis on publications from that last few years.

Publications by Nicholas Norwitz, PhD

Alzheimer’s disease is ascending the list of the top ten causes of death and remains the only one without a treatment. This is, in large part, because Alzheimer’s disease begins in the brain decades before symptoms manifest. What we need to do is stop the disease before it starts in the brain, and this will require preventive nutrition!

The ApoE4 gene variant is the number one risk factor for Alzheimer’s disease, and most people who develop Alzheimer’s carry ApoE4 in their genome. By understanding how ApoE4 alters metabolism to increase Alzheimer’s risk, we can develop evidence-based precision nutrition approaches for preventing the disease. In this paper, we reviewed the top scientific literature from around the world on ApoE4 and, by understanding the biological mechanisms, developed a set of precision nutrition strategies to help prevent the disease.

The literature suggests, a Mediterranean-Ketogenic might be the best option for long-term brain health!

The notion that mental illnesses are just psychological problems is harmful in two ways. First, the belief that mental illnesses are purely a problem of the mind places a stigma on patients. Second, ignoring the metabolic nature of mental illnesses prevents health care professionals from providing complete care. This paper explains how mental illnesses are metabolic diseases and shows, through mechanisms and human evidence, that ketogenic diets can be successful in treating a variety of neurological diseases and mental illnesses.

Parkinson’s disease is the second most prevalent neurodegenerative disease. Human trials suggest that ketogenic diets can help improve the symptoms of Parkinson’s disease. Separately, exercise is believed to help prevent and improve the progression of Parkinson’s disease. Therefore, we investigated whether the human ketone molecule, β-hydroxybutyrate, could itself improve exercise performance in people with Parkinson’s disease. In this randomized, placebo controlled, crossover trial, we show that ketones can improve exercise endurance capacity in Parkinson’s disease by an average of 24%!

A ketone ester drink enhances endurance exercise performance in Parkinson’s disease
A minority of people who adopt a ketogenic diet observe a rise in their LDL cholesterol. Given the common perception that LDL is “bad” cholesterol, this understandably creates a concern for some individuals and their health care providers. However, there is currently little-to-no evidence that an isolated increase in LDL cholesterol increases risk.

In the general population, eating a modernized mixed-macronutrient diet, high LDL is associated with high levels of harmful small dense LDL particles, and also often associated low HDL and high triglycerides, two markers of metabolic syndrome. The constellation of high LDL, low HDL, and high triglycerides is called the “atherogenic lipid triad.” However, many people who go low-carb see an increase in their LDL while their HDL also increases and triglycerides decrease, which is a different pattern.

In addition, many patients also often observe improvements in waist circumference and visceral fat, small dense LDL, blood pressure, insulin resistance, and other risk factors for cardiovascular disease. Therefore, it’s not clear that an increase in LDL cholesterol, when it does occur in persons on a ketogenic diet, always constitutes an increase in risk. In this prospective case study, we followed an individual whole adopted a ketogenic diet with advanced lipid testing and observed that his LDL did, indeed, rise. However, this rise in LDL occurred without the “atherogenic lipid triad.” And, despite an overall tripling of his total LDL, his harmful small dense LDL actually decreased.

Certainly, the topic of whether or not high LDL is sufficient to drive heart disease is not a closed case. We have our perspectives, which are always evolving, but they are still our perspectives based on our interpretation of the literature, and they are not objective truth. Make sure to consult your physician about your individual case.
To treat the epidemic of metabolic diseases, we need to think in an integrated, not insulated, manner. This paper does exactly that, proposing an integrated multiloop-model that pulls together the common pathologies of Alzheimer’s disease, amyloid plaques and tau tangles, along with insulin resistance and lesser known features like the Parkinson’s protein, α-synuclein, and the underappreciated Wnt-signaling pathway.
Multi-loop model of Alzheimer disease
The human ketone molecule, β-hydroxybutyrate, has two natures. On the one hand, it is an efficient and clean fuel source for the body and brain. But even more importantly, it is a potent signaling molecule that binds to receptors on cell surfaces and proteins inside cells to alter enzymatic cascades and even change gene expression! This paper discusses some of the mechanism by which β-hydroxybutyrate, through its dual nature, can improve the biological defects underlaying most metabolic diseases, like oxidative stress and inflammation.
The mechanisms by which the ketone body D-β-hydroxybutyrate may improve the multiple cellular pathologies of Parkinson’s disease

Other recent peer-reviewed scientific papers authored by the team and book contributors

Nicholas Norwitz, PhD

Brianna Stubbs, PhD

Adrian Soto, MD PhD

Elena Gross, PhD

Chris Palmer, MD

Kieran Clarke, PhD

A selection of top reads by our friends and colleagues

In this long-term cohort study following 28,024 and over 50 clinical and metabolic markers for over two decades, insulin resistance was the strongest risk factor for coronary heart disease. LDL cholesterol was a weak risk factor and only small dense LDL, not big fluffy LDL that can go up on a ketogenic diet, was correlated with risk.

There are conflicting results on whether or not low-carb diets increase total energy expenditure (TEE) – the number of calories a person burns in a day. This may be because of differences in study duration. This meta-analysis of controlled studies revealed that this is the case. In short-term studies (<2.5 weeks), low-carb diets did not increase TEE; however, in the longer-term studies (>2.5 weeks), low-carb did increase TEE. This suggests both that low-carb diets can increase TEE and metabolic rate, consistent with other literature, and that short-term studies of fewer than about 3 weeks may not be fair in evaluating the pros and cons of low-carb diets. The body takes time to “fat-adapt.”

In this randomized controlled crossover study in individuals with metabolic syndrome, a low-carb diet reversed metabolic syndrome in 56% of participants in only 4 weeks. By comparison, a low-fat diet that included the same total calories and protein only reversed metabolic syndrome in 6% of people. These data suggest, even independent of caloric restriction, a low-carb diet has metabolic advantages over a low-fat diet for reversing metabolic syndrome.

What Experts Say...

Innovative recipes that sizzle the palate, plus bite-sized dollops of accessible science to explain why this food will help you regain your health!
Nina Teicholz
Science Journalist and best-selling author of "The Big Fat Surprise"
This book is incredible! Finally ... a book that combines accurate science with delicious, whole-food recipes to empower people to take control of their health through diet. Get this book!
Harvard psychiatrist and expert on ketogenic diets for mental health
The health advantages of low carb, the tastes of the Mediterranean, and slices of straightforward science – this book serves it all up beautifully!
Expert on nutrition policy and senior writer for DietDoctor
This book is a wonderful combination of the healthy tastes of the Mediterranean and the metabolic benefits of low carb. Plus, top it all off with a description of the science and you get the perfect combination!
Cardiologist, lipidoplogist, and medical director at DietDoctor
Although 'The New Mediterranean Diet Cookbook' contains dozens of tasty recipes, it is so much more than a cookbook. It’s truly a roadmap to better health via nourishing whole foods.
Expert writer for DietDoctor
Low carb can be an incredible tool to make you healthy, or it can be just another fad diet an excuse to eat junk food. In The New Mediterranean Diet Cookbook, Martina and Co. make it easy (and delicious) to cook and eat in a way that adds to your health instead of takes away from it.
Author and founder of Perfect Keto
The traditional Mediterranean diet has risen and fallen in popularity over the years, in part due to the lack of clarity on how to follow the diet and research highlighting where the diet may fall short. The New Mediterranean Diet is an incredible resource that addresses both of these concerns. The authors of this book have brought the Mediterranean diet back and made it better with this resource that puts an emphasis on both nutrient content and food sourcing and making the diet easy to understand, follow, and stick to!
Author and education manager at Perfect Keto
This book delivers the ideal balance between the science and preparation of low carb, Mediterranean based foods. The quick tips and bite sized explanations makes this cookbook suitable for those just starting and those who are veterans of the low carb diet. The pictures alone will make you want to grab your cooking utensils to taste the delights of these recipes. And for those looking to understand a little more about why your diet should contain certain foods, the upfront section of the book is perfect for this. Martina, Nick, Thomas and Rohan have hit it out of the park with this new book!
I can unequivocally recommend the New Mediterranean Keto approach to dietary wellness based on years of direct personal and professional experience with him and his scientifically validated approach.
A savory cookbook, full of cutting-edge science that empowers those of us who want to cook our way back to health. A must read for anyone looking to infuse gourmet and science on their plate.
The Paleo Pharmacist
As a physician, I am excited to use this New Mediterranean Keto approach as a tool for my patients looking for peak physical performance while optimizing their overall health.
Mercy Health System

The New MediKeto Team

Martina Slajerova

Martina Slajerova is a health and food blogger, mobile app creator and best-selling author of ten cookbooks. She holds a degree in economics and worked in auditing but has always been passionate about nutrition, exercise and photography.

Dr Nicholas Norwitz

Dr. Nicholas Norwitz is a new shining star in nutrition science. This 25-year-old Ivy League Valedictorian obtained his PhD at Oxford University in just two years and is now pursing his MD at Harvard Medical School.

Thomas DeLauer

Thomas DeLauer is the founder of a successful corporate performance organization, specializing in combining optimized nutrition protocols and exercise and translating it into the best all-around performance in business and life.

Rohan Kashid

Rohan Kashid was raised in India and has been working as a professional chef in top restaurants and five-star hotels across Asia and Europe for over twenty years.