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.