EAT SMARTER
References
Preface
- Osteoporosis International. “Intake of omega-3 fatty acids contributes to bone mineral density”
https://www.ncbi.nlm.nih.gov/pubmed/28646239 - Missouri Medicine. “Not Salt But Sugar As Aetiological In Osteoporosis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6140170/
Introduction
- Cell. “Gut Microbiota Orchestrates Energy Homeostasis During Cold.” https://www.cell.com/fulltext/S0092-8674(15)01484-1
- Circulation. “Akkermansia Muciniphila Protects Against Atherosclerosis by Preventing Metabolic Endotoxemia-Induced Inflammation in Apoe−/−Mice” https://www.sciencedaily.com/releases/2016/11/161129091143.htm
- Weizmann Institute of Science. Gut microbes contribute to recurrent ‘yo-yo’ obesity https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.115.019645
- Science. “Are your bacteria jet-lagged? https://www.sciencedaily.com/releases/2016/11/161129091143.htm
- Dr. Lisa Mosconi. “Brain Food” https://www.lisamosconi.com/brainfood
- Rush University Medical Center. “Stave off cognitive decline with seafood.” https://www.sciencedaily.com/releases/2016/05/160510124831.htm
- The Ohio State University. “Lashing Out at Your Spouse? Check Your Blood Sugar.” https://news.osu.edu/lashing-out-at-your-spouse-check-your-blood-sugar/
- Caltech. “Microbes Help Produce Serotonin in Gut” https://www.caltech.edu/about/news/microbes-help-produce-serotonin-gut-46495
- International Association for the Study of Obesity. “Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?” https://pubmed.ncbi.nlm.nih.gov/21410865/
Chapter One
- Harvard Health Publishing. “Belly fat linked with higher heart disease risk.”
https://www.cell.com/fulltext/S0092-8674(15)01484-1 - Arteriosclerosis, Thrombosis, and Vascular Biology. “Intramuscular Fat and Associations with Metabolic Risk Factors in the Framingham Heart Study.”
https://www.sciencedaily.com/releases/2016/11/161129091143.htm - Preventative Nutrition & Food Science. “Anti-Inflammatory and Anti-Obesity Properties of Food Bioactive Components: Effects on Adipose Tissue.”
https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.115.019645 - Garvan Institute of Medical Research. “Evidence that shivering and exercise may convert white fat to brown.”
https://www.sciencedaily.com/releases/2016/11/161129091143.htm - Yale News. “Study: New fat cells are created quickly, but dieting can’t eliminate them.”
https://www.lisamosconi.com/brainfood - Nature. “Dynamics of fat cell turnover in humans.”
https://www.sciencedaily.com/releases/2016/05/160510124831.htm - Dr. Sylvia Tara. “The Secret Life of Fat”
https://news.osu.edu/lashing-out-at-your-spouse-check-your-blood-sugar/ - Dr. Lulu Hunt Peters. “Diet and Health, With Key to the Calories”
https://www.caltech.edu/about/news/microbes-help-produce-serotonin-gut-46495 - Wikipedia. “Dr. Lulu Hunt Peters”
https://pubmed.ncbi.nlm.nih.gov/21410865/ - Scientific American. “Science Reveals Why Calorie Counts Are All Wrong.”
https://www.scientificamerican.com/article/science-reveals-why-calorie-counts-are-all-wrong/ - Food & Nutrition Research. “Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure”
https://pubmed.ncbi.nlm.nih.gov/20613890/ - Dr. Helen Kollias. “A calorie isn’t a calorie (whole-food v. processed-food summary).”
https://www.precisionnutrition.com/digesting-whole-vs-processed-foods - The American Journal of Clinical Nutrition. “Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets.”
https://academic.oup.com/ajcn/article/96/2/296/4576806 - PNAS. “Energetic consequences of thermal and nonthermal food processing.”
https://www.pnas.org/content/108/48/19199.short - International Journal of Obesity. “Gut microbiome diversity and high-fibre intake are related to lower long-term weight gain”
https://www.nature.com/articles/ijo201766 - BMC Microbiology. “Association between body mass index and Firmicutes/Bacteroidetes ratio in an adult Ukrainian population”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440985/
Chapter Two
- Live Science. “What Is Inflammation?”
https://www.livescience.com/52344-inflammation.html - Clinical & Experimental Immunology. “Allergy and the Gastrointestinal System”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/ - Consumer Reports. “Liver Damage From Supplements is on the Rise”
https://www.consumerreports.org/health/liver-damage-from-supplements-is-on-the-rise - Scientific Reports. “Food Chemicals Disrupt Human Gut Microbiota Activity And Impact Intestinal Homeostasis As Revealed By In Vitro Systems”
https://www.nature.com/articles/s41598-018-29376-9 - Dr. William Li. “Eat to Beat Disease”
https://drwilliamli.com/book-li/ - Worldometer. “Toxic chemicals released by industries this year, tons”
https://www.worldometers.info/view/toxchem/ - University of Louisville. “The role of pesticides in non-alcoholic fatty liver disease (NAFLD).”
https://ir.library.louisville.edu/cgi/viewcontent.cgi?article=1026&context=etd - The New York Academy of Sciences. “Hypothalamic inflammation: a double-edged sword to nutritional diseases”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4389774/ - Journal of Gastroenterology. “Visceral fat accumulation and insulin resistance are important factors in nonalcoholic fatty liver disease”
https://www.ncbi.nlm.nih.gov/pubmed/16799888 - The British Medical Journal. “When somebody loses weight, where does the fat go?”
https://www.bmj.com/content/349/bmj.g7257 - Science Daily. “Researchers explain hormonal role in glucose and fat metabolism”
https://www.sciencedaily.com/releases/2011/09/110929122936.htm - American Journal of Obstetrics and Gynecology. “The effect of insulin on aromatase activity in isolated human endometrial glands and stroma”
https://www.ncbi.nlm.nih.gov/pubmed/3322018 - The Journal of clinical endocrinology and metabolism. “Abdominal visceral fat and fasting insulin are important predictors of 24-hour GH release independent of age, gender, and other physiological factors”
https://www.ncbi.nlm.nih.gov/pubmed/11502822 - Journal of gastroenterology and hepatology. “Intimate association of visceral obesity with non-alcoholic fatty liver disease in healthy Asians: A case-control study”
https://www.ncbi.nlm.nih.gov/pubmed/25974139 - Dr. Sylvia Tara. “The Secret Life of Fat”
https://wwnorton.com/books/The-Secret-Life-of-Fat - he New England journal of medicine. “Serum immunoreactive-leptin concentrations in normal-weight and obese humans”
https://www.ncbi.nlm.nih.gov/pubmed/8532024/ - Healthline. “Leptin and Leptin Resistance: Everything You Need to Know”
https://www.healthline.com/nutrition/leptin-101#leptin-resistance - The British Medical Journal. “Divergency of leptin response in intestinal inflammation”
https://gut.bmj.com/content/44/5/588 - White Lotus Clinic. “Gluten causes Leptin Resistance”
https://www.whitelotusclinic.ca/blog/dr-fiona-nd/gluten-causes-leptin-resistance/ - BMC Biochemistry. “Digested wheat gluten inhibits binding between leptin and its receptor”
https://bmcbiochem.biomedcentral.com/articles/10.1186/s12858-015-0032-y - Nutrients. “The Dietary Intake of Wheat and other Cereal Grains and Their Role in Inflammation”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/ - Healthline. “Does Gluten Cause Leaky Gut Syndrome?”
https://www.healthline.com/nutrition/gluten-leaky-gut#section4 - Journal of King Saud University – Science. “A preprandial and postprandial plasma levels of ghrelin hormone in lean, overweight and obese Saudi females”
https://www.sciencedirect.com/science/article/pii/S101836470900007X The American journal of Clinical Nutrition. “Effect of a high-protein breakfast on the postprandial ghrelin response”
https://www.ncbi.nlm.nih.gov/pubmed/16469977American Journal of Clinical Nutrition. “Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber”
https://www.ncbi.nlm.nih.gov/pubmed/16400055/The New York Times Magazine. “The Extraordinary Science of Addictive Junk Food”
https://www.nytimes.com/2013/02/24/magazine/the-extraordinary-science-of-junk-food.htmlMark Schatzker. “The Dorito Effect”
- Current opinion in clinical nutrition and metabolic care. “Ghrelin: much more than a hunger hormone”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049314/ - Penn Medicine News. “Fat Cell Hormone Adiponectin Causes Weight Loss Without Affecting Appetite”
https://www.pennmedicine.org/news/news-releases/2004/april/fat-cell-hormone-adiponectin
- You and Your Hormones. “Glucagon-like peptide 1”
http://www.yourhormones.info/hormones/glucagon-like-peptide-1/ - Philosophical transactions of the Royal Society of London. Series B, Biological sciences. “Neuropeptide Y in normal eating and in genetic and dietary-induced obesity”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1642692/
Chapter Three
- Nature. “A core gut microbiome in obese and lean twins”
https://www.ncbi.nlm.nih.gov/pubmed/19043404 - Institute for Natural Medicine. “4 Ways to Get Firm and Cute by Lowering Firmicutes”
https://naturemed.org/4-ways-to-get-firm-and-cute-by-lowering-firmicutes/ - Nature. “Gut microbiota composition correlates with diet and health in the elderly”
https://www.ncbi.nlm.nih.gov/pubmed/22797518 - Food & Function. “Impact of increasing fruit and vegetables and flavonoid intake on the human gut microbiota”
https://www.ncbi.nlm.nih.gov/pubmed/26757793 - Proceedings of the National Academy of Sciences of the United States of America. “Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa”
https://www.ncbi.nlm.nih.gov/pubmed/20679230 - Steven Gundry. “The Plant Paradox”
https://www.harpercollins.com/products/the-plant-paradox-steven-r-gundry-md?variant=32122233520162 - Science Advances. “The microbiome of uncontacted Amerindians”
https://advances.sciencemag.org/content/1/3/e1500183 - Applied and environmental microbiology. “Folate Production by Bifidobacteria as a Potential Probiotic Property”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1797147/ - Candian Science Publishing. “Role of folate in nonalcoholic fatty liver disease”
https://www.nrcresearchpress.com/doi/10.1139/cjpp-2016-0681#.XOwEYC2ZOi4 - Kresser Institute. “Treating Methylation: Are We Over-supplementing?”
https://kresserinstitute.com/treating-methylation-supplementing/ - Journal of agricultural and food chemistry. “Six-week consumption of a wild blueberry powder drink increases bifidobacteria in the human gut”
https://www.ncbi.nlm.nih.gov/pubmed/22060186 - Endocrine Abstracts. “Extra virgin olive oil and red wine polyphenols modulate fecal microbiota and reduce metabolic risk factors in high insulin resistant obese patients”
https://www.endocrine-abstracts.org/ea/0041/ea0041ep814 - Gut. “Effects of targeted delivery of propionate to the human colon on appetite regulation, body weight maintenance and adiposity in overweight adults”
https://www.ncbi.nlm.nih.gov/pubmed/25500202 - Nutrients. “Effects of Commercial Apple Varieties on Human Gut Microbiota Composition and Metabolic Output Using an In Vitro Colonic Model”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490512/ - PLoS One. “Differential effects of two fermentable carbohydrates on central appetite regulation and body composition”
https://www.ncbi.nlm.nih.gov/pubmed/22952656 - Obesity (Silver Spring, Md.). “Lifestyle factors and 5-year abdominal fat accumulation in a minority cohort: the IRAS Family Study”
https://www.ncbi.nlm.nih.gov/pubmed/21681224 - The Journal of Nutrition. “Metabolic effects of dietary fiber consumption and prevention of diabetes”
https://www.ncbi.nlm.nih.gov/pubmed/18287346 - USC News. “USC cancer researchers report fiber-estrogen link”
https://news.usc.edu/24318/USC-cancer-researchers-report-fiber-estrogen-link/ - Journal of the Academy of Nutrition and Dietetics. “Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber”
https://jandonline.org/article/S2212-2672(15)01386-6/fulltext - Nutrients. “Acute Effect of Resistant Starch on Food Intake, Appetite and Satiety in Overweight/Obese Males”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316739/?report=classic - The American journal of clinical nutrition. “Insulin-sensitizing effects of dietary resistant starch and effects on skeletal muscle and adipose tissue metabolism”
https://www.ncbi.nlm.nih.gov/pubmed/16155268 - The British journal of nutrition. “Antinutritive effects of wheat-germ agglutinin and other N-acetylglucosamine-specific lectins.”
https://www.ncbi.nlm.nih.gov/pubmed/8399111 - Microbial ecology in health and disease. “Dysbiosis of the gut microbiota in disease”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4315779/ - Healthline. “6 Foods That Are High in Lectins”
https://www.healthline.com/nutrition/foods-high-in-lectins#section4 - Nutrient. “The Dietary Intake of Wheat and other Cereal Grains and Their Role in Inflammation”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/ - Food Control. “Temperature-dependent decay of wheat germ agglutinin activity and its implications for food processing and analysis”
https://www.sciencedirect.com/science/article/pii/S095671350300104X - Journal of agricultural and food chemistry. “Effect of several germination conditions on total P, phytate P, phytase, and acid phosphatase activities and inositol phosphate esters in rye and barley”
https://www.ncbi.nlm.nih.gov/pubmed/11453753 - Wikipedia. “Pressure cooking”
https://en.wikipedia.org/wiki/Pressure_cooking - The Journal of nutrition. “Beans, as a source of dietary fiber, increase cholecystokinin and apolipoprotein b48 response to test meals in men”
https://www.ncbi.nlm.nih.gov/pubmed/11340104 - The American Journal of Clinical Nutrition. “Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials”
https://academic.oup.com/ajcn/article/103/5/1213/4569588 - Public health nutrition. “Whole-grain intake as a marker of healthy body weight and adiposity”
https://www.ncbi.nlm.nih.gov/pubmed/18005489 - The British journal of nutrition. “Whole-grain wheat breakfast cereal has a prebiotic effect on the human gut microbiota: a double-blind, placebo-controlled, crossover study”
https://www.ncbi.nlm.nih.gov/pubmed/17761020 - Cambridge University Press. “Low-fat yogurt consumption reduces biomarkers of chronic inflammation and inhibits markers of endotoxin exposure in healthy premenopausal women: a randomised controlled trial”
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/lowfat-yogurt-consumption-reduces-biomarkers-of-chronic-inflammation-and-inhibits-markers-of-endotoxin-exposure-in-healthy-premenopausal-women-a-randomised-controlled-trial/B7ED318F1F80DCC04DBC348700C071C1 - Medical News Today. “Could eating yogurt reduce inflammation?”
https://www.medicalnewstoday.com/articles/321802.php - The Journal of Nutrition. “Premeal Low-Fat Yogurt Consumption Reduces Postprandial Inflammation and Markers of Endotoxin Exposure in Healthy Premenopausal Women in a Randomized Controlled Trial”
https://academic.oup.com/jn/article/148/6/910/4995046 - Nutrition research (New York, N.Y.) “Fermented kimchi reduces body weight and improves metabolic parameters in overweight and obese patients”
https://www.ncbi.nlm.nih.gov/pubmed/21745625 - Nutrition and cancer. “Modulation of CYP1A1, CYP1A2 and CYP1B1 expression by cabbage juices and indoles in human breast cell lines”
https://www.ncbi.nlm.nih.gov/pubmed/22716309/ - PLoS One. “Supplementation of Lactobacillus curvatus HY7601 and Lactobacillus plantarum KY1032 in diet-induced obese mice is associated with gut microbial changes and reduction in obesity”
https://www.ncbi.nlm.nih.gov/pubmed/23555678 - Biochemical pharmacology. “Anti-thyroid isoflavones from soybean: isolation, characterization, and mechanisms of action”
https://www.ncbi.nlm.nih.gov/pubmed/9464451 - Food Research International. “Reduction in antinutritional and toxic components in plant foods by fermentation”
https://www.sciencedirect.com/science/article/pii/0963996994900965 - European journal of clinical nutrition. “Vitamin K-induced effects on body fat and weight: results from a 3-year vitamin K2 intervention study”
https://www.ncbi.nlm.nih.gov/pubmed/28952607 - Polish Journal of Microbiology. “Evaluation of bean and soy tempeh influence on intestinal bacteria and estimation of antibacterial properties of bean tempeh”
https://www.ncbi.nlm.nih.gov/pubmed/24053022 - Pharmaceutical Biology. “Enhancement of β-secretase inhibition and antioxidant activities of tempeh, a fermented soybean cake through enrichment of bioactive aglycones”
https://www.ncbi.nlm.nih.gov/pubmed/25756802 - Research Gate. “Effects of Miso (Soybean Paste) on Postprandial Blood Sugar Levels”
https://www.researchgate.net/publication/250194050_Effects_of_Miso_Soybean_Paste_on_Postprandial_Blood_Sugar_Levels - Frontiers in Endocrinology. “Update on genistein and thyroid: an overall message of safety”
https://www.frontiersin.org/articles/10.3389/fendo.2012.00094/full - Journal of microbiology and biotechnology. “Hepatoprotective and curative properties of Kombucha tea against carbon tetrachloride-induced toxicity”
https://www.ncbi.nlm.nih.gov/pubmed/19420997 - Journal of Food Biochemistry. “Antibacterial and antifungal activities of black and green kombucha teas.”
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-4514.2011.00629.x - The American journal of clinical nutrition. “Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans”
https://www.ncbi.nlm.nih.gov/pubmed/10584049 - The FASEB Journal. “Frozen pickle juice reduces mealtime glycemia in healthy adults”
https://www.fasebj.org/doi/10.1096/fasebj.23.1_supplement.900.2 - Organic Facts. “7 Surprising Benefits Of Pickles”
https://www.organicfacts.net/health-benefits/other/health-benefits-of-pickles.html - PLoS One. “A meta-analysis of probiotic efficacy for gastrointestinal diseases”
https://www.ncbi.nlm.nih.gov/pubmed/22529959 - Journal of Functional Foods. “Traditional kefir reduces weight gain and improves plasma and liver lipid profiles more successfully than a commercial equivalent in a mouse model of obesity”
https://www.sciencedirect.com/science/article/pii/S1756464618301786
Chapter Four
Power-Dunking Protein
The American journal of clinical nutrition. “Intake of macronutrients as predictors of 5-y changes in waist circumference”
https://www.ncbi.nlm.nih.gov/pubmed/17023705/- The Journal of nutrition. “Higher-protein diets are associated with higher HDL cholesterol and lower BMI and waist circumference in US adults”
https://www.ncbi.nlm.nih.gov/pubmed/25733478 - Springer Link. “Low Dietary Protein Intakes and Associated Dietary Patterns and Functional Limitations in an Aging Population: A NHANES Analysis”
https://link.springer.com/article/10.1007%2Fs12603-019-1174-1 - Medical News Today. “US adults do not consume enough protein, study warns”
https://www.medicalnewstoday.com/articles/324533.php - Healthline. “How Protein Can Help You Lose Weight Naturally”
https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight#section8 - The National Academies of Sciences Engineering Medicine. “Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids”
http://www.nationalacademies.org/hmd/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx - Journal of the International Society of Sports Nutrition “International Society of Sports Nutrition position stand: protein and exercise”
https://www.ncbi.nlm.nih.gov/pubmed/17908291 - FDA. “Antimicrobials Sold or Distributed for Use in Food-Producing Animals”
https://www.fda.gov/media/91700/download - Wikipedia. “Antibiotic use in livestock”
https://en.wikipedia.org/wiki/Antibiotic_use_in_livestock - Merck Manual Veterinary Manual. “Antimicrobial Feed Additives”
https://www.merckvetmanual.com/pharmacology/growth-promotants-and-production-enhancers/antimicrobial-feed-additives - Dr. Jade Teta & Dr. Keoni Teta. “Lose Weight Here”
https://www.penguinrandomhouse.com/books/593394/lose-weight-here-by-jade-teta-and-keoni-teta/ - CNN-Business. “Cash-strapped farmers feed candy to cows”
https://money.cnn.com/2012/10/10/news/economy/farmers-cows-candy-feed/index.html - The British journal of nutrition. “Red meat from animals offered a grass diet increases plasma and platelet n-3 PUFA in healthy consumers”
https://www.ncbi.nlm.nih.gov/pubmed/20807460 - European journal of clinical nutrition. “Omega-3 fatty acids: a review of the effects on adiponectin and leptin and potential implications for obesity management”
https://www.ncbi.nlm.nih.gov/pubmed/24129365 - The American journal of clinical nutrition. “Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans”
https://www.ncbi.nlm.nih.gov/pubmed/17490954 - Science Daily. “Cholesterol-lowering drugs reduce brown adipose tissue”
https://www.sciencedaily.com/releases/2018/12/181221123745.htm - Current opinion in clinical nutrition and metabolic care. “Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations”
https://www.ncbi.nlm.nih.gov/pubmed/16340654 - Frontiers in Pediatrics. “Asthma and Food Allergy in Children: Is There a Connection or Interaction?”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4821099/ - Healthline. “Can Dairy Trigger Asthma?”
https://www.healthline.com/health/allergies/dairy-and-asthma - Annals of internal medicine. “Trans-palmitoleic acid, metabolic risk factors, and new-onset diabetes in U.S. adults: a cohort study”
https://www.ncbi.nlm.nih.gov/pubmed/21173413 - European journal of clinical nutrition. “Effect of a dairy and calcium rich diet on weight loss and appetite during energy restriction in overweight and obese adults: a randomized trial”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3948984/ - Nutrients. “A Randomized Controlled Trial to Compare the Effect of Peanuts and Almonds on the Cardio-Metabolic and Inflammatory Parameters in Patients with Type 2 Diabetes Mellitus”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267433/ - Scientific Research. “Aflatoxin Carryover during Large Scale Peanut Butter Production”
https://www.scirp.org/Journal/PaperInformation.aspx?paperID=4527 - Journal of food protection.“Natural occurrence of aflatoxins in peanuts and peanut butter from Bulawayo, Zimbabwe”
https://www.ncbi.nlm.nih.gov/pubmed/25285504 - Journal of dairy science. “Conjugated linoleic acid content of milk from cows fed different diets”
https://www.ncbi.nlm.nih.gov/pubmed/10531600 - Journal of the American Dietetic Association. “Chickpeas may influence fatty acid and fiber intake in an ad libitum diet, leading to small improvements in serum lipid profile and glycemic control”
https://www.ncbi.nlm.nih.gov/pubmed/18502235 - The British journal of nutrition. “Regular consumption of pulses for 8 weeks reduces metabolic syndrome risk factors in overweight and obese adults”
https://www.ncbi.nlm.nih.gov/pubmed/22916807 - Journal of food science and technology. “Effect of sprouting of soybean on the chemical composition and quality of soymilk and tofu”
https://www.ncbi.nlm.nih.gov/pubmed/24803698 - The American journal of clinical nutrition. “Effects of soy intake on glycemic control: a meta-analysis of randomized controlled trials”
https://www.ncbi.nlm.nih.gov/pubmed/21367951 - Nutrients. “Black Beans, Fiber, and Antioxidant Capacity Pilot Study: Examination of Whole Foods vs. Functional Components on Postprandial Metabolic, Oxidative Stress, and Inflammation in Adults with Metabolic Syndrome”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555112/ - The British journal of nutrition. “The acute effects of a pulse-containing meal on glycaemic responses and measures of satiety and satiation within and at a later meal”
https://www.ncbi.nlm.nih.gov/pubmed/22054112 - Nutrition research and practice. “The effects of daily intake timing of almond on the body composition and blood lipid profile of healthy adults”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5712498/ - Journal of the American College of Nutrition. “Pistachio nuts reduce triglycerides and body weight by comparison to refined carbohydrate snack in obese subjects on a 12-week weight loss program”
https://www.ncbi.nlm.nih.gov/pubmed/20833992 - Healthline. “The Top 9 Nuts to Eat for Better Health”
https://www.healthline.com/nutrition/9-healthy-nuts#section3 - Journal of diabetes and its complications. “Antidiabetic effect of flax and pumpkin seed mixture powder: effect on hyperlipidemia and antioxidant status in alloxan diabetic rats”
https://www.ncbi.nlm.nih.gov/pubmed/21106396 - Wikipedia. “Spirulina (dietary supplement)”
https://en.wikipedia.org/wiki/Spirulina_(dietary_supplement) - European review for medical and pharmacological sciences. “Effects of spirulina consumption on body weight, blood pressure, and endothelial function in overweight hypertensive Caucasians: a double-blind, placebo-controlled, randomized trial”
https://www.ncbi.nlm.nih.gov/pubmed/26813468 - Annals of gastroenterology. “The hepatoprotective and hypolipidemic effects of Spirulina ( Arthrospira platensis) supplementation in a Cretan population with non-alcoholic fatty liver disease: a prospective pilot study”
https://www.ncbi.nlm.nih.gov/pubmed/25331487?dopt=Abstract - Appetite. “Body weight loss, reduced urge for palatable food and increased release of GLP-1 through daily supplementation with green-plant membranes for three months in overweight women”
https://www.sciencedirect.com/science/article/pii/S0195666314003493 - Journal of Medicinal Food. “Health Benefits of Blue-Green Algae: Prevention of Cardiovascular Disease and Nonalcoholic Fatty Liver Disease”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3576896/ - Molecular nutrition & food research. “Extrusion improved the anti-inflammatory effect of amaranth (Amaranthus hypochondriacus) hydrolysates in LPS-induced human THP-1 macrophage-like and mouse RAW 264.7 macrophages by preventing activation of NF-κB signaling”
https://www.ncbi.nlm.nih.gov/pubmed/24431078 - Nutrition research (New York, N.Y.). “Increases in peptide Y-Y levels following oat beta-glucan ingestion are dose-dependent in overweight adults”
https://www.ncbi.nlm.nih.gov/pubmed/19917449 - European journal of nutrition. “In vitro starch digestibility and in vivo glucose response of gluten-free foods and their gluten counterparts”
https://www.ncbi.nlm.nih.gov/pubmed/15309439 - Dairy Reporter. “Whey permeate can help sports recovery drinks”
https://www.dairyreporter.com/Article/2016/03/30/Whey-permeate-can-help-sports-recovery-drinks# - The Weston A. Price Foundation. “Enjoying Little Miss Muffet’s Curds and Whey”
https://www.westonaprice.org/health-topics/childrens-health/enjoying-little-miss-muffets-curds-and-whey/ - Healthline. “The 7 Best Types of Protein Powder”
https://www.healthline.com/nutrition/best-protein-powder#section1 - Cell metabolism. “Branched-chain amino acid supplementation promotes survival and supports cardiac and skeletal muscle mitochondrial biogenesis in middle-aged mice”
https://www.ncbi.nlm.nih.gov/pubmed/20889128 - Journal of the International Society of Sports Nutrition. “The effects of beef protein isolate and whey protein isolate supplementation on lean mass and strength in resistance trained individuals – a double blind, placebo controlled study”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4595383/ - Journal of the International Society of Sports Nutrition. “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”
https://www.ncbi.nlm.nih.gov/pubmed/25628520 - Harvard Health Publishing. “Journal of the International Society of Sports Nutrition”
https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders - The American journal of clinical nutrition. “Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men”
https://www.ncbi.nlm.nih.gov/pubmed/28978542 - Scientific Research. “Aflatoxin Carryover during Large Scale Peanut Butter Production”
https://www.scirp.org/html/8-2700123_4527.htm - Harvard Health Publishing. “How it’s made: Cholesterol production in your body”
https://www.health.harvard.edu/newsletter_article/cholesterol-the-mind-and-the-brain - Science Daily. “Most Heart Attack Patients’ Cholesterol Levels Did Not Indicate Cardiac Risk”
https://www.sciencedaily.com/releases/2009/01/090112130653.htm - Nutrients. “Inflammation, not Cholesterol, Is a Cause of Chronic Disease”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986484/ - Crossover Carbohydrates
Science Daily. “How a carb-restricted diet battles fatty liver disease”
https://www.sciencedaily.com/releases/2018/02/180215165152.htm - International journal of obesity (2005). “Egg breakfast enhances weight loss”
https://www.ncbi.nlm.nih.gov/pubmed/18679412 - Healthline. “How Low Carb and Ketogenic Diets Boost Brain Health”
https://www.healthline.com/nutrition/low-carb-ketogenic-diet-brain#section2 - Robb Wolf. “Wired to Eat”
https://robbwolf.com/wiredtoeat/ - Biochemistry. “Each Organ Has a Unique Metabolic Profile”
https://www.ncbi.nlm.nih.gov/books/NBK22436/ - Business Insider. “Here’s what your food would look like if it weren’t genetically modified over millennia”
https://www.businessinsider.com/foods-before-genetic-modification-2015-8#wild-banana-3 - James Kennedy. “Artificial vs Natural Peach”
https://jameskennedymonash.wordpress.com/2014/07/09/artificial-vs-natural-peach/ - Science Daily. “High-fructose corn syrup prompts considerably more weight gain, researchers find”
https://www.sciencedaily.com/releases/2010/03/100322121115.htm - American journal of physiology. Regulatory, integrative and comparative physiology. “Fructose-induced leptin resistance exacerbates weight gain in response to subsequent high-fat feeding”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584858/ - Nutrients. “Normal roles for dietary fructose in carbohydrate metabolism”
https://www.ncbi.nlm.nih.gov/pubmed/25100436 - Wikipedia. “Fructolysis”
https://en.wikipedia.org/wiki/Fructolysis - Healthline. “Bananas 101: Nutrition Facts and Health Benefits”
https://www.healthline.com/nutrition/foods/bananas#nutrition - Obesity Reviews: Official Journal of the International Association for the Study of Obesity. “The potential association between fruit intake and body weight–a review:”
https://www.ncbi.nlm.nih.gov/m/pubmed/19413705/#fft - Business Insider. “A tomato is actually a fruit — but it’s a vegetable at the same time”
https://www.businessinsider.com/tomato-fruit-or-vegetable-2018-5 - Nutrients. “The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266069/ - Asia Pacific journal of clinical nutrition. “Cohort study examining the association between vegetable consumption and weight gain in a single year among Japanese employees at a manufacturing company”
https://www.ncbi.nlm.nih.gov/pubmed/26693748 - Appetite. “Return of hunger following a relatively high carbohydrate breakfast is associated with earlier recorded glucose peak and nadir”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4204795/ - Obesity (Silver Spring, Md.). “Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner”
https://www.ncbi.nlm.nih.gov/pubmed/21475137 - BJN. “Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men”
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nighttime-consumption-of-protein-or-carbohydrate-results-in-increased-morning-resting-energy-expenditure-in-active-collegeaged-men/941AC993B158DCCB3811954145378823 - BJN. “Influence of night-time protein and carbohydrate intake on appetite and cardiometabolic risk in sedentary overweight and obese women”
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/influence-of-nighttime-protein-and-carbohydrate-intake-on-appetite-and-cardiometabolic-risk-in-sedentary-overweight-and-obese-women/5D66F9CB928136E64B73D848514F0C7C - Journal of the International Society of Sports Nutrition. “International Society of Sports Nutrition position stand: nutrient timing”
https://www.ncbi.nlm.nih.gov/pubmed/18834505 - American Diabetes Association. “Increased Muscle Glucose Uptake After Exercise: No Need for Insulin During Exercise”
https://diabetes.diabetesjournals.org/content/34/10/1041.long - American Diabetes Association. “Exercise Increases Human Skeletal Muscle Insulin Sensitivity via Coordinated Increases in Microvascular Perfusion and Molecular Signaling”
https://diabetes.diabetesjournals.org/content/66/6/1501 - Nutrients. “Post-Exercise Carbohydrate-Energy Replacement Attenuates Insulin Sensitivity and Glucose Tolerance the Following Morning in Healthy Adults”
https://www.mdpi.com/2072-6643/10/2/123 - Physiological reports. “Total daily energy expenditure is increased following a single bout of sprint interval training”
https://www.ncbi.nlm.nih.gov/pubmed/24303194 - Pump-Faking Fat
The American journal of medicine. “Dietary fat is not a major determinant of body fat”
https://www.ncbi.nlm.nih.gov/pubmed/12566139 - The American Journal of Clinical Nutrition. “Meta-analysis of effect of saturated fat intake on cardiovascular disease: overadjustment obscures true associations”
https://academic.oup.com/ajcn/article/92/2/458/4597393 - The Lancet. “Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study”
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)32252-3/fulltext - Metabolism: clinical and experimental. “Consuming a balanced high fat diet for 16 weeks improves body composition, inflammation, and vascular function”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4306330/ - European journal of clinical nutrition. “Twenty-four-hour energy expenditure and urinary catecholamines of humans consuming low-to-moderate amounts of medium-chain triglycerides: a dose-response study in a human respiratory chamber”
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https://www.mdpi.com/2072-6643/11/5/952/htm - Lipids in health and disease. “Chronic administration of palmitoleic acid reduces insulin resistance and hepatic lipid accumulation in KK-Ay Mice with genetic type 2 diabetes”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155149/ - Life Extension. “Omega-7 Protects Against Metabolic Syndrome”
https://www.lifeextension.com/Magazine/2014/4/Omega-7-Protects-Against-Metabolic-Syndrome/Page-01 - European journal of clinical nutrition. “A 3 years follow-up of a Mediterranean diet rich in virgin olive oil is associated with high plasma antioxidant capacity and reduced body weight gain”
https://www.ncbi.nlm.nih.gov/pubmed/19707219 - Diabetes care. “Reduction in the incidence of type 2 diabetes with the Mediterranean diet: results of the PREDIMED-Reus nutrition intervention randomized trial”
https://www.ncbi.nlm.nih.gov/pubmed/20929998 - Critical reviews in food science and nutrition. “Chlorophylls in olive and in olive oil: chemistry and occurrences”
https://www.ncbi.nlm.nih.gov/pubmed/21793727 - Olive Oil Times. “How Heat, Light and Oxygen Harm Olive Oil”
https://www.oliveoiltimes.com/olive-oil-basics/world/heat-light-oxygen-harm-olive-oil/26626 - European journal of nutrition. “Consumption of extra virgin olive oil improves body composition and blood pressure in women with excess body fat: a randomized, double-blinded, placebo-controlled clinical trial”
https://www.ncbi.nlm.nih.gov/pubmed/28808791 - The American journal of clinical nutrition. “n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases”
https://www.ncbi.nlm.nih.gov/pubmed/16841861 - PLoS One. “Omega-3 Fatty Acid Supplementation for 12 Weeks Increases Resting and Exercise Metabolic Rate in Healthy Community-Dwelling Older Females”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4682991/ - PLoS One. “Does Fish Oil Have an Anti-Obesity Effect in Overweight/Obese Adults? A Meta-Analysis of Randomized Controlled Trials”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4646500/ - The American journal of clinical nutrition. “Treatment for 2 mo with n 3 polyunsaturated fatty acids reduces adiposity and some atherogenic factors but does not improve insulin sensitivity in women with type 2 diabetes: a randomized controlled study”
https://www.ncbi.nlm.nih.gov/pubmed/18065585 - Applied physiology, nutrition, and metabolism. “Extremely limited synthesis of long chain polyunsaturates in adults: implications for their dietary essentiality and use as supplements”
https://www.ncbi.nlm.nih.gov/pubmed/17622276 - The Journal of Nutrition. “Conjugated linoleic acid reduces body fat mass in overweight and obese humans”
https://www.ncbi.nlm.nih.gov/pubmed/11110851/ - PLoS One. “Is Butter Back? A Systematic Review and Meta-Analysis of Butter Consumption and Risk of Cardiovascular Disease, Diabetes, and Total Mortality”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4927102/ - The Journal of The Pakistan Medical Association. “Anti-inflammatory effects of conjugated linoleic acid on young athletic males”
https://www.ncbi.nlm.nih.gov/pubmed/26968277 - Journal of the Academy of Nutrition and Dietetics. “Effect of dietary linoleic acid on markers of inflammation in healthy persons: a systematic review of randomized controlled trials”
https://www.ncbi.nlm.nih.gov/pubmed/22889633 - Missouri medicine. “Linoleic Acid, Vegetable Oils & Inflammation”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6179509/ - Inhalation toxicology. “Increased levels of oxidative DNA damage attributable to cooking-oil fumes exposure among cooks”
https://www.ncbi.nlm.nih.gov/pubmed/19225966 - Nutrients. “An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/ - Biomedicine & pharmacotherapy. “The importance of the ratio of omega-6/omega-3 essential fatty acids”
https://www.ncbi.nlm.nih.gov/pubmed/12442909 - Healthline. “How to Optimize Your Omega-6 to Omega-3 Ratio”
https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio#section3 (Image) - National Institute of Nutrition and Seafood Research. “Vegetable oils promote obesity”
http://sciencenordic.com/vegetable-oils-promote-obesity - Obesity. “Dietary linoleic acid elevates endogenous 2-AG and anandamide and induces obesity”
https://www.ncbi.nlm.nih.gov/pubmed/22334255 - BMJ. “Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis”
https://openheart.bmj.com/content/5/2/e000898 - British medical journal. “Corn Oil in Treatment of Ischaemic Heart Disease”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2166702/?page=3 - The Journal of Nutrition. “Effects of Dietary Essential Fatty Acids on Active Thermogenin Content in Rat Brown Adipose Tissue”
https://academic.oup.com/jn/article-abstract/113/9/1717/4755563?redirectedFrom=PDF - The New England Journal of Medicine. “A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity”
https://www.nejm.org/doi/full/10.1056/NEJMoa022637 - Alcohol Alley-Oop
Journal of the American College of Cardiology. “Relationship of Alcohol Consumption to All-Cause, Cardiovascular, and Cancer-Related Mortality in U.S. Adults”
https://www.sciencedirect.com/science/article/pii/S0735109717379986?via%3Dihub - Time. “Having a Drink May Help You Live Longer”
https://time.com/4899823/moderate-drinker-alcohol-health-benefits/ - Ovid. “Alcohol and food intake”
https://insights.ovid.com/crossref?an=00075197-200311000-00006 - The Philadelphia Inquirer. “Is alcohol sabotaging your diet?”
https://www.inquirer.com/health/alcohol-diet-drinking-weight-loss-penn-nursing-diabetes-20181228.html - The American journal of clinical nutrition. “Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake”
https://www.ncbi.nlm.nih.gov/pubmed/12499328?dopt=Abstract - Clinical Endocrinology. “Alcohol ingestion decreases both diurnal and nocturnal secretion of leptin in healthy individuals”
https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1365-2265.2001.01401.x - Psychological Issues. “Alcohol Consumption and Obesity: An Update”
https://link.springer.com/article/10.1007/s13679-014-0129-4 - Relish. “The 10 Most Bizarre Cocktail Names”
https://relish.com/articles/the-10-most-bizarre-cocktail-names/ - University of Pennsylvania School of Nursing. “Alcohol intake may be key to long-term weight loss for people with Diabetes”
https://www.sciencedaily.com/releases/2018/12/181203115449.htm - The American journal of clinical nutrition. “Influence of red wine polyphenols and ethanol on the gut microbiota ecology and biochemical biomarkers”
https://www.ncbi.nlm.nih.gov/pubmed/22552027 - American journal of physiology. Gastrointestinal and liver physiology. “Colonic microbiome is altered in alcoholism”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3362077/ - Winning Water
Obesity. “Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity”
https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2008.409) - USGS. “Water, the universal solvent”
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https://www.sciencedirect.com/science/article/pii/S0195666317308632 - Frontiers in bioscience : a journal and virtual library. “Xenoestrogen exposure and mechanisms of endocrine disruption”
https://www.ncbi.nlm.nih.gov/pubmed/12456297 - Live Science. “Why Doesn’t Plastic Biodegrade?”
https://www.livescience.com/33085-petroleum-derived-plastic-non-biodegradable.html - Environmental research. “Large effects from small exposures. II. The importance of positive controls in low-dose research on bisphenol A”
https://www.ncbi.nlm.nih.gov/pubmed/16256977 - Fertility and sterility. “Urine bisphenol-A (BPA) level in relation to semen quality”
https://www.ncbi.nlm.nih.gov/pubmed/21035116 - Healthline. “What Is BPA and Why Is It Bad for You?”
https://www.healthline.com/nutrition/what-is-bpa#obesity - The Journal of clinical endocrinology and metabolism. “Urinary bisphenol A (BPA) concentration associates with obesity and insulin resistance”
https://www.ncbi.nlm.nih.gov/pubmed/22090277 - JAMA. “Association of urinary bisphenol A concentration with medical disorders and laboratory abnormalities in adults”
https://www.ncbi.nlm.nih.gov/pubmed/18799442 - Environmental health perspectives. “Urinary Bisphenol A Concentrations and Implantation Failure among Women Undergoing in Vitro Fertilization”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404656/ - Permabond. “What is a food safe epoxy? Do they contain bisphenol A?”
https://www.permabond.com/2017/03/15/food-safe-epoxy-contain-bisphenol/ - JAMA. “Canned Soup Consumption and Urinary Bisphenol A: A Randomized Crossover Trial”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3367259/ - Environmental health perspectives. “Bisphenol S and F: A Systematic Review and Comparison of the Hormonal Activity of Bisphenol A Substitutes”
https://www.ncbi.nlm.nih.gov/m/pubmed/25775505/
Chapter Five
Cureus. “Comparison of Serum Magnesium Levels in Overweight and Obese Children and Normal Weight Children”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5654973/Journal of internal medicine. “Magnesium intake and risk of type 2 diabetes: a meta-analysis”
https://www.ncbi.nlm.nih.gov/pubmed/17645588?dopt=Abstract- Journal of internal medicine. “Magnesium intake and risk of type 2 diabetes: a meta-analysis”
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#en42 - International journal of applied & basic medical research. “Bioenhancers from mother nature and their applicability in modern medicine”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3657948/ - Adolescent medicine: state of the art reviews. “GENETIC AND EPIGENETIC CAUSES OF OBESITY”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6226269/ - Science News. “A recount of human genes ups the number to at least 46,831”
https://www.sciencenews.org/article/recount-human-genes-ups-number-least-46831 - Trends in genetics. “The genetics of obesity: FTO leads the way”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2906751/ - Environmental health perspectives. “Nutrigenomics: The Genome–Food Interface”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2137135/ - Journal of the International Society of Sports Nutrition. “Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583121/ - International journal of food sciences and nutrition. “Inhibitory effects of sweet cherry anthocyanins on the obesity development in C57BL/6 mice”
https://www.ncbi.nlm.nih.gov/pubmed/24224922 - Preventive nutrition and food science. “Anti-Inflammatory and Anti-Obesity Properties of Food Bioactive Components: Effects on Adipose Tissue”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758087/ - Proceedings of the National Academy of Sciences of the United States of America. “Adipose tissue mass can be regulated through the vasculature”
https://www.ncbi.nlm.nih.gov/pubmed/12149466 - Circulation research. “Angiogenesis inhibitor, TNP-470, prevents diet-induced and genetic obesity in mice”
https://www.ncbi.nlm.nih.gov/pubmed/15155527 - American Diabetes Association. “Antiobesity Effect of Eicosapentaenoic Acid in High-Fat/High-Sucrose Diet–Induced Obesity”
https://diabetes.diabetesjournals.org/content/59/10/2495 - International journal of obesity. “Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content”
https://www.ncbi.nlm.nih.gov/pubmed/17502874 - The Journal of nutrition. “A comparison of the effects of beef, chicken and fish protein on satiety and amino acid profiles in lean male subjects”
https://www.ncbi.nlm.nih.gov/pubmed/1542005 - DOE/Lawrence Berkeley National Laboratory. “Copper is key in burning fat”
https://www.sciencedaily.com/releases/2016/06/160606200439.htm - Gardening Know How. “Types Of Nuts In Gardens – Information On Seed Vs. Nut Vs. Legume”
https://www.gardeningknowhow.com/edible/nut-trees/general-nut-care/seed-vs-nut-vs-legume.htm - Research gate. “Chocolate with high Cocoa content as a weight-loss accelerator”
https://www.researchgate.net/publication/276892317_Chocolate_with_high_Cocoa_content_as_a_weight-loss_accelerator - Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences. “The effect of almonds on anthropometric measurements and lipid profile in overweight and obese females in a weight reduction program: A randomized controlled clinical trial”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4116579/ - Nutrients. “Consuming Two Eggs per Day, as Compared to an Oatmeal Breakfast, Decreases Plasma Ghrelin while Maintaining the LDL/HDL Ratio”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5331520/ - The American journal of clinical nutrition. “Vitamin D3 supplementation during weight loss: a double-blind randomized controlled trial”
https://www.ncbi.nlm.nih.gov/pubmed/24622804 - Appetite. “Body weight loss, reduced urge for palatable food and increased release of GLP-1 through daily supplementation with green-plant membranes for three months in overweight women”
https://www.ncbi.nlm.nih.gov/pubmed/24993695 - Nutrition reviews. “Effect of diet on adiponectin levels in blood”
https://www.ncbi.nlm.nih.gov/pubmed/21967160/ - Nutrition. “Habitual coffee consumption inversely associated with metabolic syndrome-related biomarkers involving adiponectin”
https://www.ncbi.nlm.nih.gov/pubmed/23602227 - Diabetes Care. “Coffee consumption is associated with higher plasma adiponectin concentrations in women with or without type 2 diabetes: a prospective cohort study”
https://www.ncbi.nlm.nih.gov/pubmed/18070989/ - Stanford Medicine. “Caffeine may counter age-related inflammation”
http://med.stanford.edu/news/all-news/2017/01/caffeine-may-counter-age-related-inflammation-study-finds.html%20.html - The Journal of nutrition. “Intakes of antioxidants in coffee, wine, and vegetables are correlated with plasma carotenoids in humans”
https://www.ncbi.nlm.nih.gov/pubmed/14988447 - Scientific Reports. “Caffeine exposure induces browning features in adipose tissue in vitro and in vivo”
https://www.nature.com/articles/s41598-019-45540-1 - Medical News Today. “Fighting obesity with a single cup of coffee”
https://www.medicalnewstoday.com/articles/325554.php - Local Harvest. “Duck eggs vs Chicken eggs”
https://www.localharvest.org/blog/16682/entry/duck_eggs_vs_chicken_eggs - Obesity research. “Effect of low- and high-calcium dairy-based diets on macronutrient oxidation in humans”
https://www.ncbi.nlm.nih.gov/pubmed/16421344 - ACS Publications. “Desalted Duck Egg White Peptides: Promotion of Calcium Uptake and Structure Characterization”
https://pubs.acs.org/doi/abs/10.1021/acs.jafc.5b03097 - International journal of obesity. “An intervention study of the effects of calcium intake on faecal fat excretion, energy metabolism and adipose tissue mRNA expression of lipid-metabolism related proteins”
https://www.ncbi.nlm.nih.gov/pubmed/17579637 - Semantic Scholar. “Dietary Ingredient for Prevention of Metabolic Syndrome , Antioxidation and Cosmetics”
https://pdfs.semanticscholar.org/ffdc/5ec9a37a0ed60dfebf803bd179f1a9d2363b.pdf - Biochemical and biophysical research communications. “Fucoxanthin from edible seaweed, Undaria pinnatifida, shows antiobesity effect through UCP1 expression in white adipose tissues”
https://www.ncbi.nlm.nih.gov/pubmed/15896707 - Food Science and Human Wellness. “Dietary seaweeds and obesity”
https://www.sciencedirect.com/science/article/pii/S2213453015000439 - Harvard Health Publishing. “Eat blueberries and strawberries three times per week”
https://www.health.harvard.edu/heart-health/eat-blueberries-and-strawberries-three-times-per-week - The Telegraph. “Harvard: Eat more food to lose weight…as long as it is fruit.”
https://www.telegraph.co.uk/news/science/science-news/12124878/Eat-more-food-to-lose-weight…as-long-as-its-fruit-says-Harvard.html - The Journal of Nutrition. “Bioactives in Blueberries Improve Insulin Sensitivity in Obese, Insulin-Resistant Men and Women”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139238/#__ffn_sectitle - Anti-cancer agents in medicinal chemistry. “Natural Products as Aromatase Inhibitors”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074486/ - Nutrition and cancer. “Altered estrogen metabolism and excretion in humans following consumption of indole-3-carbinol”
https://www.ncbi.nlm.nih.gov/pubmed/1656396 - Journal of health science. “Effects of combination of regular exercise and tea catechins intake on energy expenditure in humans”
http://jhs.pharm.or.jp/data/51(2)/51_233.pdf - The American journal of clinical nutrition. “Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans”
https://www.ncbi.nlm.nih.gov/pubmed/18326618 - Healthline. “Green Tea vs Black Tea: Which One Is Healthier?”
https://www.healthline.com/nutrition/green-tea-vs-black-tea - Physiology & behavior. “Effectiveness of green tea on weight reduction in obese Thais: A randomized, controlled trial”
https://www.ncbi.nlm.nih.gov/pubmed/18006026 - Journal of Functional Foods. “Theaflavin-3,3′-digallate, a black tea polyphenol, stimulates lipolysis associated with the induction of mitochondrial uncoupling proteins and AMPK–FoxO3A–MnSOD pathway in 3T3-L1 adipocytes”
https://www.sciencedirect.com/science/article/abs/pii/S1756464615002716 - Food & function. “Effects of black tea on body composition and metabolic outcomes related to cardiovascular disease risk: a randomized controlled trial”
https://www.ncbi.nlm.nih.gov/pubmed/24889137 - Epigee. “Black Tea and Stress: Can One Influence the Other?”
http://www.epigee.org/mental_health/tea.html - The Journal of nutrition. “Oolong tea increases metabolic rate and fat oxidation in men”
https://www.ncbi.nlm.nih.gov/pubmed/11694607 - European journal of nutrition. “New mechanisms and the anti-inflammatory role of curcumin in obesity and obesity-related metabolic diseases”
https://www.ncbi.nlm.nih.gov/pubmed/21442412 - Science direct. “Hormone Sensitive Lipase”
https://www.sciencedirect.com/topics/medicine-and-dentistry/hormone-sensitive-lipase - Metabolism. “Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/ - The Cochrane database of systematic reviews. “Effects of low sodium diet versus high sodium diet on blood pressure, renin, aldosterone, catecholamines, cholesterols, and triglyceride”
https://www.ncbi.nlm.nih.gov/pubmed/12535503 - Scientific American. “It’s Time to End the War on Salt”
https://www.scientificamerican.com/article/its-time-to-end-the-war-on-salt/ - Metabolism. “Low-salt diet increases insulin resistance in healthy subjects”
https://www.ncbi.nlm.nih.gov/pubmed/21036373 - Nature. “A low-salt diet increases the expression of renal sirtuin 1 through activation of the ghrelin receptor in rats”
https://www.nature.com/articles/srep32787 - Kidney International. “Unexpected effect of the appetite-stimulating hormone ghrelin on ENaC: hunger for sodium?”
https://www.sciencedirect.com/science/article/pii/S0085253815559875 - Oncotarget. “Low salt and low calorie diet does not reduce more body fat than same calorie diet: a randomized controlled study”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5823556/ - Glucagon II. “Influence of Glucagon on Water and Electrolyte Metabolism”
https://link.springer.com/chapter/10.1007/978-3-642-69019-8_28 - Journal of the American College of Nutrition. “Relative contributions of dietary sodium sources”
https://www.ncbi.nlm.nih.gov/pubmed/1910064 - The American journal of clinical nutrition. “The 2-monoacylglycerol moiety of dietary fat appears to be responsible for the fat-induced release of GLP-1 in humans”
https://www.ncbi.nlm.nih.gov/pubmed/26178726 - Journal of Translational Medicine. “Influence of FTO rs9939609 and Mediterranean diet on body composition and weight loss: a randomized clinical trial”
https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-018-1680-7 - The American journal of clinical nutrition. “Thermic effect of medium-chain and long-chain triglycerides in man”
https://www.ncbi.nlm.nih.gov/pubmed/3532757 - International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity. “Value of VLCD supplementation with medium chain triglycerides”
https://www.ncbi.nlm.nih.gov/pubmed/11571605
SECTION TWO
Chapter Six
- Amen Clinics. “It’s Insane Not To Look At The Brain”
https://www.amenclinics.com/blog/insane-not-to-look-at-your-brain
Change Your Brain, Change Your Life by Dr. Daniel Amen
https://brainmd.com/change-your-brain-change-your-life-revised-and-expanded - Dr. Lisa Mosconi. “Brain Food”
https://www.lisamosconi.com/brainfood - McGill University. “A new role for sodium in the brain”
https://www.sciencedaily.com/releases/2013/08/130820113931.htm - Life Extension. “Unique Magnesium Compound Reverses Brain Aging”
https://www.lifeextension.com/Magazine/2016/6/Unique-Magnesium-Compound-Reverses-Brain-Aging - Neuron. “Enhancement of learning and memory by elevating brain magnesium”
https://www.ncbi.nlm.nih.gov/pubmed/20152124 - Healthy Brain, Happy Life by Dr. Wendy Suzuki
https://www.wendysuzuki.com/healthy-brain-happy-life-1 - Journal of Alzheimer’s disease. “Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial”
https://www.ncbi.nlm.nih.gov/pubmed/26519439 - Medicine and science in sports and exercise. “Dehydration Impairs Cognitive Performance: A Meta-analysis”
https://www.ncbi.nlm.nih.gov/pubmed/29933347 - International journal of environmental research and public health. “Effects of Dehydration and Rehydration on Cognitive Performance and Mood among Male College Students in Cangzhou, China: A Self-Controlled Trial”
https://www.ncbi.nlm.nih.gov/pubmed/31146326 - The American Journal of Clinical Nutrition. “DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial”
https://academic.oup.com/ajcn/article/97/5/1134/4577127 - Neurology. “Higher RBC EPA + DHA corresponds with larger total brain and hippocampal volumes”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917688/ - Rush University Medical Center. “Stave off cognitive decline with seafood”
https://www.sciencedaily.com/releases/2016/05/160510124831.htm - Nutrition journal. “Effects of supplementation with n-3 polyunsaturated fatty acids on cognitive performance and cardiometabolic risk markers in healthy 51 to 72 years old subjects: a randomized controlled cross-over study”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3564898/ - Hormones and behavior. “Thyroid hormones and cognitive functioning in healthy, euthyroid women: A correlational study”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4839971/ - Advances in biological regulation. “Phospholipid Regulation of the Nuclear Receptor Superfamily”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5292085/ - Lipids in health and disease. “Health effects of dietary phospholipids”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3316137/ - Nutrition. “Effects of milk-based phospholipids on cognitive performance and subjective responses to psychosocial stress: A randomized, double-blind, placebo-controlled trial in high-perfectionist men”
https://www.ncbi.nlm.nih.gov/pubmed/30172995 - Molecular and cellular biochemistry. “Comprehensive analysis of phospholipids in the brain, heart, kidney, and liver: brain phospholipids are least enriched with polyunsaturated fatty acids”
https://www.ncbi.nlm.nih.gov/pubmed/28993959 - Clinical neuropharmacology. “Effect of phosphatidylcholine on explicit memory”
https://www.ncbi.nlm.nih.gov/pubmed/9377589 - Understood. “5 Ways Kids Use Working Memory to Learn”
https://www.understood.org/en/learning-attention-issues/child-learning-disabilities/executive-functioning-issues/5-ways-kids-use-working-memory-to-learn - Journal of the American College of Nutrition. “Nutritional importance of choline for brain development”
https://www.ncbi.nlm.nih.gov/pubmed/15640516/ - Science Translational Medicine. “Acetylcholine: Working on Working Memory”
https://stm.sciencemag.org/content/3/114/114ec208 - The Weston A. Price Foundation. “Fat and Cholesterol in Human Milk”
https://www.westonaprice.org/health-topics/childrens-health/fat-and-cholesterol-in-human-milk/ - Neurobiology of Aging. “Saturated and trans fats and dementia: a systematic review”
https://www.sciencedirect.com/science/article/pii/S0197458014003558 - Diabetes. “Medium-Chain Fatty Acids Improve Cognitive Function in Intensively Treated Type 1 Diabetic Patients and Support In Vitro Synaptic Transmission During Acute Hypoglycemia”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671041/#__ffn_sectitle - Annals of the New York Academy of Sciences. “Can ketones compensate for deteriorating brain glucose uptake during aging? Implications for the risk and treatment of Alzheimer’s disease”
https://www.ncbi.nlm.nih.gov/pubmed/26766547 - Being Patient. “What 150 Minutes of Exercise Weekly Could Do for Alzheimer’s Prevention”
https://www.beingpatient.com/exercise-adad-alzheimers-risk/ - Science Translational Medicine. “Reduced non–rapid eye movement sleep is associated with tau pathology in early Alzheimer’s disease”
https://stm.sciencemag.org/content/11/474/eaau6550 - ACS Publications. “Oleocanthal-Rich Extra-Virgin Olive Oil Restores the Blood–Brain Barrier Function through NLRP3 Inflammasome Inhibition Simultaneously with Autophagy Induction in TgSwDI Mice”
https://pubs.acs.org/doi/full/10.1021/acschemneuro.9b00175 - WebMD. “Brain Swelling”
https://www.webmd.com/brain/brain-swelling-brain-edema-intracranial-pressure#1 - American Journal of Physiology – Cell Physiology. “AMP kinase regulation of sugar transport in brain capillary endothelial cells during acute metabolic stress”
https://www.physiology.org/doi/full/10.1152/ajpcell.00437.2011 - Bright Focus Foundation. “How Autophagy Recognizes and Degrades Alzheimer’s Disease-Causing Amyloids in the Brain”
https://www.brightfocus.org/alzheimers/grant/mechanisms-autophagic-regulation-av-metabolism-against-alzheimers-disease - ACS chemical neuroscience. “Oleocanthal Enhances Amyloid-β Clearance from the Brains of TgSwDI Mice and in Vitro across a Human Blood-Brain Barrier Model”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4653763/ - Current Biology. “Autophagy Is Required for Memory Formation and Reverses Age-Related Memory Decline”
https://www.cell.com/current-biology/pdfExtended/S0960-9822(18)31653-1 - TheScientificWorldJournal. “Dietary virgin olive oil reduces blood brain barrier permeability, brain edema, and brain injury in rats subjected to ischemia-reperfusion”
https://www.ncbi.nlm.nih.gov/pubmed/20602077 - Frontiers in cellular neuroscience. “Fatting the brain: a brief of recent research”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3766822/ - Archives of neurology. “Dietary fats and the risk of incident Alzheimer disease”
https://www.ncbi.nlm.nih.gov/pubmed/12580703 - Wikipedia. “Microglia”
https://en.wikipedia.org/wiki/Microglia - Healthline. “11 Best Foods to Boost Your Brain and Memory”
https://www.healthline.com/nutrition/11-brain-foods#section4 - Annals of Indian Academy of Neurology. “The effect of curcumin (turmeric) on Alzheimer’s disease: An overview”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/ - PLoS One. “Curcumin Enhances Neurogenesis and Cognition in Aged Rats: Implications for Transcriptional Interactions Related to Growth and Synaptic Plasticity”
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0031211 - Journal of Alzheimer’s disease. “Curcuminoids enhance amyloid-beta uptake by macrophages of Alzheimer’s disease patients”
https://www.ncbi.nlm.nih.gov/pubmed/16988474 - Neurochemical research. “Protective Effects of Walnut Extract Against Amyloid Beta Peptide-Induced Cell Death and Oxidative Stress in PC12 Cells”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183245/ - The journal of nutrition, health, and aging. “A cross sectional study of the association between walnut consumption and cognitive function among adult us populations represented in NHANES”
https://link.springer.com/article/10.1007/s12603-014-0569-2 - Journal of Alzheimer’s disease. “Interaction of cinnamaldehyde and epicatechin with tau: implications of beneficial effects in modulating Alzheimer’s disease pathogenesis”
https://www.ncbi.nlm.nih.gov/pubmed/23531502 - Journal of neuroimmune pharmacology. “Cinnamon Converts Poor Learning Mice to Good Learners: Implications for Memory Improvement”
https://link.springer.com/article/10.1007%2Fs11481-016-9693-6 - Sugar and the brain
Harvard Medical School. “Sugar and the brain”
https://neuro.hms.harvard.edu/harvard-mahoney-neuroscience-institute/brain-newsletter/and-brain-series/sugar-and-brain - Frontiers in endocrinology. “Insulin in the Brain: Its Pathophysiological Implications for States Related with Central Insulin Resistance, Type 2 Diabetes and Alzheimer’s Disease”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191295/ - PEW Research Center. “What’s on your table? How America’s diet has changed over the decades”
https://www.pewresearch.org/fact-tank/2016/12/13/whats-on-your-table-how-americas-diet-has-changed-over-the-decades/ - Harvard Health Publishing. “Blood sugar on the brain”
https://www.health.harvard.edu/diseases-and-conditions/blood-sugar-on-the-brain - The Hacking of the American Mind by Dr. Robert Lustig
https://robertlustig.com/hacking/ - The Atlantic. “The Most Unhappy of Pleasures: This Is Your Brain on Sugar”
https://www.theatlantic.com/health/archive/2012/02/the-most-unhappy-of-pleasures-this-is-your-brain-on-sugar/253341/ - Obesity research. “Evidence that intermittent, excessive sugar intake causes endogenous opioid dependence”
https://www.ncbi.nlm.nih.gov/pubmed/12055324 - Neuron. “Activation of central orexin/hypocretin neurons by dietary amino acids”
https://www.ncbi.nlm.nih.gov/pubmed/22099463 - Journal of toxicology and environmental health. Part A. “Splenda alters gut microflora and increases intestinal p-glycoprotein and cytochrome p-450 in male rats”
https://www.ncbi.nlm.nih.gov/pubmed/18800291 - PLoS One. “Intense Sweetness Surpasses Cocaine Reward”
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0000698 - Current opinion in clinical nutrition and metabolic care. “Sugar addiction: pushing the drug-sugar analogy to the limit”
https://www.ncbi.nlm.nih.gov/pubmed/23719144 - Stroke. “Sugar- and artificially-sweetened beverages and the risks of incident stroke and dementia: A prospective cohort study”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5405737/ - The International journal of eating disorders. “Brain Tissue Volume Changes Following Weight Gain in Adults with Anorexia Nervosa”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3816503/ - American Academy of Neurology. “STUDY: EXCESSIVE BODY FAT AROUND THE MIDDLE LINKED TO SMALLER BRAIN SIZE”
https://www.aan.com/PressRoom/Home/PressRelease/2688 - Very well mind. “How New Brain Cells Regenerate”
https://www.verywellmind.com/adult-neurogenesis-can-we-grow-new-brain-cells-2794885 - Dance with the one that brought you
National Institute on Aging. “Leafy greens linked with slower age-related cognitive decline”
https://www.nia.nih.gov/news/leafy-greens-linked-slower-age-related-cognitive-decline - Drug and chemical toxicology. “Beneficial effects of garlic on learning and memory deficits and brain tissue damages induced by lead exposure during juvenile rat growth is comparable to the effect of ascorbic acid”
https://www.ncbi.nlm.nih.gov/pubmed/27387089 - The Libyan journal of medicine. “Neuroprotective Effects of Garlic A Review”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074326/ - Nutritional Neuroscience. “Effects of blackberries on motor and cognitive function in aged rats”
https://www.tandfonline.com/doi/abs/10.1179/147683009X423292 - CNN. “10 foods to help boost your brain power”
http://www.cnn.com/2010/HEALTH/09/08/cookinglight.food.boost.mind/index.html - Neuroscience and biobehavioral reviews. “Chocolate and the brain: neurobiological impact of cocoa flavanols on cognition and behavior”
https://www.ncbi.nlm.nih.gov/pubmed/23810791 - British journal of clinical pharmacology. “The neuroprotective effects of cocoa flavanol and its influence on cognitive performance”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575938/ - Food Components to Enhance Performance: An Evaluation of Potential Performance-Enhancing Food Components for Operational Rations. “Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans”
https://www.ncbi.nlm.nih.gov/books/NBK209050/ - Psychology Today. “Alpha Brain Waves Boost Creativity and Reduce Depression”
https://www.psychologytoday.com/us/blog/the-athletes-way/201504/alpha-brain-waves-boost-creativity-and-reduce-depression - Brain topography. “The effects of L-theanine on alpha-band oscillatory brain activity during a visuo-spatial attention task”
https://www.ncbi.nlm.nih.gov/pubmed/18841456 - PLoS One. “Spirulina Promotes Stem Cell Genesis and Protects against LPS Induced Declines in Neural Stem Cell Proliferation”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864748/ - Psychology Today. “Spirulina for Infant and Aged Brains”
https://www.psychologytoday.com/us/blog/your-brain-food/201712/spirulina-infant-and-aged-brains - Ethiopian Public Health Institute. “Spirulina as a main source of tryptophan for mental illness: Improving level of serotonin through tryptophan supplementation”
https://www.researchgate.net/publication/326293829_Spirulina_as_a_main_source_of_tryptophan_for_mental_illness_Improving_level_of_serotonin_through_tryptophan_supplementation - National University of Singapore. “Eating mushrooms may reduce the risk of cognitive decline”
https://www.sciencedaily.com/releases/2019/03/190312103702.htm - International journal of medicinal mushrooms. “Neurotrophic properties of the Lion’s mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia”
https://www.ncbi.nlm.nih.gov/pubmed/24266378 - Practical neurology. “Effects of coffee/caffeine on brain health and disease: What should I tell my patients?”
https://www.ncbi.nlm.nih.gov/pubmed/26677204 - Psychopharmacology. “Effects of caffeine on mood and performance: a study of realistic consumption”
https://www.ncbi.nlm.nih.gov/pubmed/12404081 - Nutrition reviews. “Vitamin K and sphingolipid metabolism: evidence to date”
https://www.ncbi.nlm.nih.gov/pubmed/15869125 - Wikipedia. “Episodic memory”
https://en.wikipedia.org/wiki/Episodic_memory - Live Science. “Episodic Memory: Definition and Examples”
https://www.livescience.com/43682-episodic-memory.html - Neurobiology of aging. “Vitamin K status and cognitive function in healthy older adults”
https://www.ncbi.nlm.nih.gov/pubmed/23850343 - International journal of molecular sciences. “Isothiocyanates Are Promising Compounds against Oxidative Stress, Neuroinflammation and Cell Death that May Benefit Neurodegeneration in Parkinson’s Disease”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5037733/
Chapter Seven
RTI International. “Cardiovascular disease costs will exceed $1 trillion by 2035”
https://www.sciencedaily.com/releases/2017/02/170214162750.htm- RTI International. “Cardiovascular disease costs will exceed $1 Trillion by 2035”
https://www.rti.org/news/cardiovascular-disease-costs-will-exceed-1-trillion-2035 - Archives of family medicine. “Family dinner and diet quality among older children and adolescents”
https://www.ncbi.nlm.nih.gov/pubmed/10728109 - Journal of nutrition education and behavior. “The association between family meals, TV viewing during meals, and fruit and vegetables and soda and chips intake among Latino children”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3117953/ - JAMA Network. “Exploring the Role of Family Functioning in the Association Between Frequency of Family Dinners and Dietary Intake Among Adolescents and Young Adults”
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2715616 - Pediatrics. “Is Frequency of Shared Family Meals Related to the Nutritional Health of Children and Adolescents?”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3387875/#__ffn_sectitle - 20 Something Finance. “The U.S. is the Most Overworked Developed Nation in the World”
https://20somethingfinance.com/american-hours-worked-productivity-vacation/ - U.S. News. “The U.S. is the Most Overworked Developed Nation in the World”
https://www.usnews.com/news/best-countries/articles/2016-09-14/the-10-most-depressed-countries - Family & Consumer Sciences. “Work Interference with Dinnertime as a Mediator and Moderator Between Work Hours and Work and Family Outcomes”
https://onlinelibrary.wiley.com/doi/abs/10.1177/1077727X08316025 - CDC. “Obesity is a common, serious, and costly disease”
https://www.cdc.gov/obesity/data/adult.html - Everyday Health. “How Ethnicity Affects Type 2 Diabetes Risk”
https://www.everydayhealth.com/type-2-diabetes/ethnicity-and-your-diabetes-risk/ - OMH. “Obesity and African Americans”
https://minorityhealth.hhs.gov/omh/browse.aspx?lvl=4&lvlid=25 - American Diabetes Association. “Statistics about diabetes”
https://www.diabetes.org/resources/statistics/statistics-about-diabetes - Medical News Today. “Statistics and facts about type 2 diabetes”
https://www.medicalnewstoday.com/articles/318472.php - Medical News Today. “How do race and ethnicity influence childhood obesity?”
https://www.medicalnewstoday.com/articles/292913.php - The New York Times. “How the Government Supports Your Junk Food Habit”
https://well.blogs.nytimes.com/2016/07/19/how-the-government-supports-your-junk-food-habit/ - BBC. “How can a fast food chain ever make money from a $1 burger?”
https://www.bbc.com/worklife/article/20180222-how-can-a-fast-food-chain-ever-make-money-from-a-1-burger - JAMA. “Association of Higher Consumption of Foods Derived From Subsidized Commodities With Adverse Cardiometabolic Risk Among US Adults”
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2530901 - Diabetes Care. “Influence of Race, Ethnicity, and Culture on Childhood Obesity: Implications for Prevention and Treatment”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2571048/ - CDC. “Fast Food Consumption Among Adults in the United States, 2013–2016”
https://www.cdc.gov/nchs/products/databriefs/db322.htm - Time. “Watching TV Steers Children Toward Eating Junk”
http://healthland.time.com/2012/05/11/watching-tv-steers-children-toward-eating-junk/ - JAMA. “Effects of Fast Food Branding on Young Children’s Taste Preferences”
https://jamanetwork.com/journals/jamapediatrics/fullarticle/570933 - Nielsen. “TOPS OF 2018: ORGANIC”
https://www.nielsen.com/us/en/insights/article/2018/tops-of-2018-organic/ - Hunger Games
Frontiers in endocrinology. “Recurrent Hypoglycemia Increases Anxiety and Amygdala Norepinephrine Release During Subsequent Hypoglycemia”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4653740/ - Frontiers in neuroscience. “Stress-Induced Functional Alterations in Amygdala: Implications for Neuropsychiatric Diseases”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987037/ - PNAS. “Low glucose relates to greater aggression in married couples”
https://www.pnas.org/content/early/2014/04/09/1400619111 - Psychology Today. “Diet and Violence”
https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201105/diet-and-violence - The Guardian. “Tough on crime, to hell with the causes of crime if they make money”
https://www.theguardian.com/commentisfree/2006/may/02/comment.prisonsandprobation1 - The British journal of psychiatry : the journal of mental science. “Influence of supplementary vitamins, minerals and essential fatty acids on the antisocial behaviour of young adult prisoners. Randomised, placebo-controlled trial”
https://www.ncbi.nlm.nih.gov/pubmed/12091259 - Aggressive behavior. “Effects of nutritional supplements on aggression, rule-breaking, and psychopathology among young adult prisoners”
https://www.ncbi.nlm.nih.gov/pubmed/20014286 - International journal of emergency mental health. “Health Disparities in Police Officers: Comparisons to the U.S. General Population”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734372/ - Psychology Today. “Police and Addiction”
https://www.psychologytoday.com/us/blog/sure-recovery/201803/police-and-addiction - The Marshall Project. “It’s Time We Talk About Police Suicide”
https://www.themarshallproject.org/2017/10/03/it-s-time-we-talk-about-police-suicide - Mental Health Daily. “Top 11 Professions with Highest Suicide Rates”
https://mentalhealthdaily.com/2015/01/06/top-11-professions-with-highest-suicide-rates/ - WebMD. “Doctors’ Suicide Rate Highest of Any Profession”
https://www.webmd.com/mental-health/news/20180508/doctors-suicide-rate-highest-of-any-profession#1 - NEJM. “New Physicians Will Need Business School Skills”
https://catalyst.nejm.org/new-physicians-need-business-school-skills/ - The American journal of clinical nutrition. “High glycemic index diet as a risk factor for depression: analyses from the Women’s Health Initiative”
https://www.ncbi.nlm.nih.gov/pubmed/26109579 - Case reports in psychiatry. “Generalized Anxiety Disorder and Hypoglycemia Symptoms Improved with Diet Modification”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963565/#__ffn_sectitle - Robb Wolf. “Wired to Eat”
https://robbwolf.com/wiredtoeat/
Chapter Eight
- Physiological Reviews. “About Sleep’s Role in Memory”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768102/?report=classic - PLoS One. “Sleep Improves Memory: The Effect of Sleep on Long Term Memory in Early Adolescence”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3413705/ - Nature Research. “Immunological memory”
https://www.nature.com/subjects/immunological-memory - Cell Press. “Sleep may strengthen long-term memories in the immune system”
https://www.sciencedaily.com/releases/2015/09/150929142022.htm - European Society of Cardiology. “Poor sleep associated with increased risk of heart attack, stroke”
https://www.sciencedaily.com/releases/2015/06/150615094255.htm - Cleveland Clinic Journal of Medicine. “Does lack of sleep cause diabetes?”
https://www.mdedge.com/ccjm/article/95530/diabetes/does-lack-sleep-cause-diabetes - Current neurology and neuroscience reports. “Epigenetics of Sleep and Chronobiology”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3957188/ - Sleep Medicine. “A preliminary examination of gut microbiota, sleep, and cognitive flexibility in healthy older adults”
https://www.sciencedirect.com/science/article/abs/pii/S1389945717303179 - Handbook of behavioral neuroscience. “Cognitive Flexibility”
https://www.sciencedirect.com/topics/neuroscience/cognitive-flexibility - Georgian medical news. “[Insomnia, serotonin and depression]”
https://www.ncbi.nlm.nih.gov/pubmed/17984558 - Caltech. “Microbes Help Produce Serotonin in Gut”
https://www.caltech.edu/about/news/microbes-help-produce-serotonin-gut-46495 - Neuro-Chirurgie. “Melatonin: Physiological effects in humans”
https://www.ncbi.nlm.nih.gov/pubmed/25908646 - Journal of physiology and pharmacology. “Thirty four years since the discovery of gastrointestinal melatonin”
https://www.ncbi.nlm.nih.gov/pubmed/18812627 - World journal of gastroenterology. “Distribution, function and physiological role of melatonin in the lower gut”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198018/ - Frontiers in psychiatry. “The Role of Microbiome in Insomnia, Circadian Disturbance and Depression”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6290721/ - Medical News today. “10 ways to improve gut health”
https://www.medicalnewstoday.com/articles/325293.php - PLoS One. “Low-Dose Aspartame Consumption Differentially Affects Gut Microbiota-Host Metabolic Interactions in the Diet-Induced Obese Rat”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4197030/ - Integrative Environmental Medicine. “Diet, Environmental Chemicals, and the Gut Microbiome”
https://oxfordmedicine.com/view/10.1093/med/9780190490911.001.0001/med-9780190490911-chapter-6 - Nutrients. “Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/ - Neuropsychopharmacology. “The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4397399/ - Journal of Pharmacological Sciences. “New Therapeutic Strategy for Amino Acid Medicine: Glycine Improves the Quality of Sleep”
https://www.jstage.jst.go.jp/article/jphs/118/2/118_11R04FM/_article - PLoS One. “Serum Nutritional Biomarkers and Their Associations with Sleep among US Adults in Recent National Surveys”
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0103490 - Appetite. “Dietary nutrients associated with short and long sleep duration. Data from a nationally representative sample”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703747/ - The Indian journal of chest diseases & allied sciences. “Oxidative stress and obstructive sleep apnoea syndrome”
https://www.ncbi.nlm.nih.gov/pubmed/20073373 - Journal of biological rhythms. “A role for 1α,25-dihydroxyvitamin d3 in the expression of circadian genes”
https://www.ncbi.nlm.nih.gov/pubmed/25231949 - Psychotherapy and psychosomatics. “Vitamin B6 level is associated with symptoms of depression”
https://www.ncbi.nlm.nih.gov/pubmed/15479988 - Current signal transduction therapy. “Strategies of Functional Foods Promote Sleep in Human Being”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4440346/ - Physiological reviews. “Magnesium in man: implications for health and disease”
https://www.ncbi.nlm.nih.gov/pubmed/25540137 - MMW Fortschritte der Medizin. “[Long-term HRV analysis shows stress reduction by magnesium intake]”
https://www.ncbi.nlm.nih.gov/pubmed/27933574 - Pharmacological reports. “Benzodiazepine/GABA(A) receptors are involved in magnesium-induced anxiolytic-like behavior in mice”
https://www.ncbi.nlm.nih.gov/pubmed/18799816 - Journal of research in medical sciences. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial”
https://www.ncbi.nlm.nih.gov/pubmed/23853635 - University of Oxford. “Higher levels of omega-3 in diet are associated with better sleep, study shows”
https://www.sciencedaily.com/releases/2014/03/140306103931.htm - Frontiers in neurology. “Sleep Apnea and Inflammation – Getting a Good Night’s Sleep with Omega-3 Supplementation”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3848082/ - Journal of the science of food and agriculture. “Biological and therapeutic properties of bee pollen: a review”
https://www.ncbi.nlm.nih.gov/m/pubmed/27013064/ - Archivum immunologiae et therapiae experimentalis. “The protective effect of pollen extracts against allyl alcohol damage of the liver”
https://www.ncbi.nlm.nih.gov/m/pubmed/3008684/ - Pediatrics. “Effect of honey on nocturnal cough and sleep quality: a double-blind, randomized, placebo-controlled study”
https://www.ncbi.nlm.nih.gov/pubmed/22869830 - Evidence-based complementary and alternative medicine. “Hepatoprotective potential of chestnut bee pollen on carbon tetrachloride-induced hepatic damages in rats”
https://www.ncbi.nlm.nih.gov/pubmed/24250716/ - Pharmaceutical Biology. “In vivo activity assessment of a “honey-bee pollen mix” formulation”
https://www.ncbi.nlm.nih.gov/pubmed/20645809 - Saudi Journal of Biological Sciences. “Protein content and amino acids composition of bee-pollens from major floral sources in Al-Ahsa, eastern Saudi Arabia”
https://www.sciencedirect.com/science/article/pii/S1319562X17301523 - Red Light, Green Light
University of Rochester Medical Center. “Not All Sleep is Equal When It Comes to Cleaning the Brain”
https://www.urmc.rochester.edu/news/story/5508/not-all-sleep-is-equal-when-it-comes-to-cleaning-the-brain.aspx - Pediatric obesity. “Change in sleep duration and proposed dietary risk factors for obesity in Danish school children”
https://www.ncbi.nlm.nih.gov/pubmed/25251317/ - Nutritional neuroscience. “Acute effects of the very low carbohydrate diet on sleep indices”
https://www.ncbi.nlm.nih.gov/pubmed/18681982 - Lancet. “Isocaloric diet changes and electroencephalographic sleep”
https://www.ncbi.nlm.nih.gov/pubmed/52766 - Journal of epidemiology. “Associations of protein, fat, and carbohydrate intakes with insomnia symptoms among middle-aged Japanese workers”
https://www.ncbi.nlm.nih.gov/pubmed/23419282/ - Penn State. “Drinking beer may be good for heart health”
https://news.psu.edu/story/438346/2016/11/21/research/drinking-beer-may-be-good-heart-health - Alcoholism. “Alcohol and Sleep I: Effects on Normal Sleep”
https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006 - JMIR. “Acute Effect of Alcohol Intake on Cardiovascular Autonomic Regulation During the First Hours of Sleep in a Large Real-World Sample of Finnish Employees: Observational Study”
https://mental.jmir.org/2018/1/e23/ - JCSM. “Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed”
http://jcsm.aasm.org/ViewAbstract.aspx?pid=29198 - Circulation. “Coffee Acutely Increases Sympathetic Nerve Activity and Blood Pressure Independently of Caffeine Content”
https://www.ahajournals.org/doi/full/10.1161/01.CIR.0000046228.97025.3A - Sleep accessories
PLoS One. “Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ - Pharmacology Biochemistry and Behavior. “Extract of Ganoderma lucidum potentiates pentobarbital-induced sleep via a GABAergic mechanism”
https://www.sciencedirect.com/science/article/pii/S009130570700086X - Complementary therapies in medicine. “The effects of chamomile extract on sleep quality among elderly people: A clinical trial”
https://www.ncbi.nlm.nih.gov/pubmed/29154054 - Pharmacology, biochemistry, and behavior. “Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man”
https://www.ncbi.nlm.nih.gov/pubmed/7122669 - Nutrients. “Myth or Reality—Transdermal Magnesium?”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579607/ - Alternative medicine review. “The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial”
https://www.ncbi.nlm.nih.gov/pubmed/22214254 - Journal of Biological Rhythms. “Toxicology of melatonin”
https://journals.sagepub.com/doi/pdf/10.1177/074873049701200627 - Nutrition journal. “The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4273450/
Chapter Nine
- Cell Metabolism. “A Smartphone App Reveals Erratic Diurnal Eating Patterns in Humans that Can Be Modulated for Health Benefits”
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00462-3?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413115004623%3Fshowall%3Dtrue - Live Science. “3 Square Meals? People Don’t Eat Like That, App Reveals”
https://www.livescience.com/52292-square-meals-myth-eating-patterns.html - BBC. “Breakfast, lunch and dinner: Have we always eaten them?”
https://www.bbc.com/news/magazine-20243692 - Smithsonian. “Mostly the Old And Ill Ate Breakfast Until the Rise of the Working Man”
https://www.smithsonianmag.com/smart-news/mostly-old-and-ill-ate-breakfast-until-rise-working-man-180954041/ - Archives of pediatrics & adolescent medicine. “Influence of licensed spokescharacters and health cues on children’s ratings of cereal taste”
https://www.ncbi.nlm.nih.gov/pubmed/21383272 - Sage Journal. “Eyes in the Aisles: Why Is Cap’n Crunch Looking Down at My Child?”
https://journals.sagepub.com/doi/abs/10.1177/0013916514528793 (Removed from fina version?) - Journal of applied physiology. “Effect of intermittent fasting and refeeding on insulin action in healthy men”
https://www.ncbi.nlm.nih.gov/pubmed/16051710 - Obesity. “Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/#!po=19.9115 - Endocrinology. “Intermittent Fasting Promotes Fat Loss With Lean Mass Retention, Increased Hypothalamic Norepinephrine Content, and Increased Neuropeptide Y Gene Expression in Diet-Induced Obese Male Mice”
https://www.ncbi.nlm.nih.gov/pubmed/26653760 - The American journal of clinical nutrition. “Contribution of individual organ mass loss to weight loss-associated decline in resting energy expenditure”
https://www.ncbi.nlm.nih.gov/m/pubmed/19710198/ - Translational research. “Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings”
https://www.ncbi.nlm.nih.gov/m/pubmed/24993615/ - Obesity Reviews. “Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?”
https://www.ncbi.nlm.nih.gov/pubmed/21410865 - Cell Metabolism. “Intermittent Fasting Promotes White Adipose Browning and Decreases Obesity by Shaping the Gut Microbiota”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5668683/ - Advances in nutrition. “Preserving Healthy Muscle during Weight Loss”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421125/#!po=0.581395 - Journal of molecular neuroscience. “Dietary restriction increases the number of newly generated neural cells, and induces BDNF expression, in the dentate gyrus of rats”
https://www.ncbi.nlm.nih.gov/pubmed/11220789 - Patterning and Cell Type Specification in the Developing CNS and PNS. “Brain-Derived Neurotrophic Factor”
https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/brain-derived-neurotrophic-factor - Annual review of nutrition. Energy intake, meal frequency, and health: a neurobiological perspective”
https://www.ncbi.nlm.nih.gov/pubmed/16011467 - Neuroscience. “A high-fat, refined sugar diet reduces hippocampal brain-derived neurotrophic factor, neuronal plasticity, and learning”
https://www.ncbi.nlm.nih.gov/pubmed/12088740 - Psychiatry Research. “Fasting in mood disorders: neurobiology and effectiveness. A review of the literature”
https://www.sciencedirect.com/science/article/abs/pii/S0165178112008153 - World Journal of Gastroenterology. “Distribution, function and physiological role of melatonin in the lower gut”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198018/ - Autophagy. “Short-term fasting induces profound neuronal autophagy”
https://www.ncbi.nlm.nih.gov/pubmed/20534972 - Live Science. “3 Square Meals? People Don’t Eat Like That, App Reveals”
https://www.livescience.com/52292-square-meals-myth-eating-patterns.html - Europe PMC. “Mitochondrial production of reactive oxygen species and incidence of age-associated lymphoma in OF1 mice: effect of alternate-day fasting.”
http://europepmc.org/abstract/med/16126250 - The Journal of clinical investigation. “Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/
Chapter Ten
- Biochemical pharmacology. “Anti-diabetic and anti-lipidemic effects of chlorogenic acid are mediated by ampk activation”
https://www.ncbi.nlm.nih.gov/pubmed/23416115 - The American journal of clinical nutrition. “Coffee stimulation of cholecystokinin release and gallbladder contraction in humans”
https://www.ncbi.nlm.nih.gov/pubmed/2393014 - Journal of molecular medicine. “AMP-activated protein kinase inhibits NF-κB signaling and inflammation: impact on healthspan and lifespan”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111671/ - Food & function. “Coffee consumption promotes skeletal muscle hypertrophy and myoblast differentiation”
https://www.ncbi.nlm.nih.gov/pubmed/29359224 - Nutrition & metabolism. “Very-low-carbohydrate diets and preservation of muscle mass”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1373635/ - Clinical nutrition. “Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial”
https://www.ncbi.nlm.nih.gov/pubmed/26093535 - Nutrients. “A Review of the Role of Green Tea (Camellia sinensis) in Antiphotoaging, Stress Resistance, Neuroprotection, and Autophagy”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412948/ - Phytotherapy Research. “Effect of pu‐erh tea on body fat and lipid profiles in rats with diet‐induced obesity”
https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.3247 - Clinical interventions in aging. “Reduction of body fat and improved lipid profile associated with daily consumption of a Puer tea extract in a hyperlipidemic population: a randomized placebo-controlled trial”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818050/ - ACS Publications. “Free Radical Scavenging Effect of Pu-erh Tea Extracts and Their Protective Effect on Oxidative Damage in Human Fibroblast Cells”
https://pubs.acs.org/doi/abs/10.1021/jf061663o - Phytomedicine. “Effects of fermented rooibos (Aspalathus linearis) on adipocyte differentiation”
https://www.ncbi.nlm.nih.gov/pubmed/24060217 - Phytomedicine. “Hypoglycemic effect of aspalathin, a rooibos tea component from Aspalathus linearis, in type 2 diabetic model db/db mice”
https://www.sciencedirect.com/science/article/pii/S0944711308002213 - Harvard Business Review. “Increase the Odds of Achieving Your Goals by Setting Them with Your Spouse”
https://hbr.org/2015/02/increase-the-odds-of-achieving-your-goals-by-setting-them-with-your-spouse - Psychology Today. “Goal-Setting Is Linked to Higher Achievement”
https://www.psychologytoday.com/us/blog/the-moment-youth/201803/goal-setting-is-linked-higher-achievement - Bigger Pockets. “Those With Goals Are 10x More Likely to Succeed: Here Are 15 Tips to Set Yours”
https://www.biggerpockets.com/blog/2015-11-06-set-goals-for-2016 - Inc. “This Is the Way You Need to Write Down Your Goals for Faster Success”
https://www.inc.com/peter-economy/this-is-way-you-need-to-write-down-your-goals-for-faster-success.html - Observer. “Psychological Secrets to Hack Your Way to Better Life Habits”
https://observer.com/2017/03/psychological-secrets-hack-better-life-habits-psychology-productivity/ - Encyclopedia of Clinical Neuropsychology. “Yerkes–Dodson Law”
https://link.springer.com/referenceworkentry/10.1007%2F978-0-387-79948-3_1340 - UC Davis. “Gratitude and Well-Being”
https://emmons.faculty.ucdavis.edu/gratitude-and-well-being/ - UC Davis Health. “Gratitude is good medicine”
https://health.ucdavis.edu/medicalcenter/features/2015-2016/11/20151125_gratitude.html - Annals of Internal Medicine. “Normal-Weight Central Obesity: Implications for Total and Cardiovascular Mortality”
https://annals.org/aim/article-abstract/2468805/normal-weight-central-obesity-implications-total-cardiovascular-mortality?resultClick=3 - Health psychology. “Mind over milkshakes: mindsets, not just nutrients, determine ghrelin response”
https://www.ncbi.nlm.nih.gov/pubmed/21574706 - Harvard Health Publishing. “The power of the placebo effect”
https://www.health.harvard.edu/mental-health/the-power-of-the-placebo-effect - Medical News Today. “Is the placebo effect real?”
https://www.medicalnewstoday.com/articles/306437.php - Movement disorders. “Placebo response in Parkinson’s disease: comparisons among 11 trials covering medical and surgical interventions”
https://www.ncbi.nlm.nih.gov/pubmed/18228568 - Movement disorders. “Placebo response in Parkinson’s disease: comparisons among 11 trials covering medical and surgical interventions”
https://www.ncbi.nlm.nih.gov/pubmed/18228568 - Pharmacology research & perspectives. “The nocebo effect of drugs”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4804316/ - Social cognitive and affective neuroscience. “Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814782/ - UCLA. “Dieting does not work, UCLA researchers report”
http://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832 - Culturally Adapting Psychotherapy for Asian Heritage Populations. “Cognitive Reframing”
https://www.sciencedirect.com/topics/psychology/cognitive-reframing - Behavior modification. “Using Brief Cognitive Restructuring and Cognitive Defusion Techniques to Cope With Negative Thoughts”
https://www.ncbi.nlm.nih.gov/pubmed/26685210
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