Chapter 1: Lose Weight from the Inside-Out
1. Zheng, H., “Appetite Control and Energy Balance Regulation in the Modern World: Reward-Driven Brain Overrides Repletion Signals,” International Journal of Obesity 33, suppl. 2 (June 2009): S8–13.
2. Ibid.
3. Ibid.
4. Ibid.
Chapter 2: Why Visualization Works
1. Arnold Schwarzenegger, The New Encyclopedia of Modern Bodybuilding (New York: Simon & Schuster, 1998): 402.
Chapter 3: Melt Stress, Melt Fat
1. Sleye, H., “A Syndrome Produced by Diverse Noxious Agents,” Nature 138 (1936): 32.
2. Shively C.A., et al., “Social Stress, Visceral Obesity, and Coronary Artery Atherosclerosis in Female Primates,” Obesity 17, no. 8 (August 2009): 1513–1520.
3. Block, J.P., et al., “Psychosocial Stress and Change in Weight Among US Adults,” American Journal of Epidemiology 170 (2009): 181–192.
4. Tomiyama, A.J., et al., “Comfort Food Is Comforting to Those Most Stressed: Evidence of the Chronic Stress Response Network in High-Stress Women,” Psychoneuroendocrinology 36, no. 10 (November 2011): 1513–1519.
5. Pankevich, D.E., et al., “Caloric Restriction Experience Reprograms Stress and Orexegenic Pathways and Promotes Binge-Eating,” Journal of Neuroscience 30, no. 48 (December 1, 2010): 16,399–16,407.
6. Nyklícek, I., et al., “Mindfulness-based Stress Reduction and Physiological Activity During Acute Stress: A Randomized Controlled Trial,” Health Psychology 32, no. 10 (October 2013): 1110–1113.
7. Foureur, M., et al., “Enhancing the Resilience of Nurses and Midwives: Pilot of Mindfulness-Based Program for Increased Health, Sense of Coherence and Decreased Depression, Anxiety and Stress,” Contemporary Nurse 45, no. 1 (August 2013): 114–125.
8. Hölzel, B.K., et al., “Neural Mechanisms of Symptom Improvements in Generalized Anxiety Disorder Following Mindfulness Training,” NeuroImage: Clinical 2 (2013): 448–458.
9. Rosenkranz, M.A., et al., “A Comparison of Mindfulness-Based Stress Reduction and an Active Control in Modulation of Neurogenic Inflammation,” Brain, Behavior, and Immunity 27 (2013): 174–184.
10. Daubenmier, J., et al., “Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study,” Journal of Obesity 2011 (2011): doi:10.1155/2011/651936.
Chapter 4: Overcome Trauma and Fear
1. Lumeng, J.C., et al., “Overweight Adolescents and Life Events in Childhood,” Pediatrics (November 11, 2013): doi: 10.1542/peds.2013-1111.
2. Williamson, D.F., et al., “Body Weight and Obesity in Adults and Self-reported Abuse in Childhood,” International Journal of Obesity and Related Metabolic Disorders 26, no. 8 (August 2002): 1075–1082.
3. Hund, A.R., Espelage, D.L., “Childhood Emotional Abuse and Disordered Eating Among Undergraduate Females: Mediating Influence of Alexithymia and Distress,” Child Abuse and Neglect 30, no 4. (April 2006): 393–407.
4. Flitti V.J., et al., “Childhood Sexual Abuse, Depression, and Family Dysfunction in Adult Obese Patients: A Case Control Study,” Southern Medical Journal 86, no. 7 (July 1993): 732–736.
Chapter 5: Tap into the Biology of Your Beliefs
1. Milton, G.W., “Self-Willed Death or the Bone-Pointing Syndrome,” Lancet 1, no. 7817 (June 23, 1973): 1435–1436.
2. Reeves, R.R. et al., “Nocebo Effects with Antidepressant Drugs,” General Hospital Psychiatry 29, no. 3 (May–June 2007): 2757.
3. Story related by Wayne Dyer in Hay House Radio interview.
4. The Living Matrix—The Science of Healing, dir. Greg Becker, Emaginate, 2010.
5. Sarris, J., et al., “St. John’s Wort Versus Sertraline and Placebo in Major Depressive Disorder: Continuation Data From a 26-Week RCT,” Pharmacopsychiatry 45, no. 7 (November 2012): 275–280.
6. Kirsch, I., et al., “Initial Severity and Antidepressant Benefits: A Meta-Analysis of Data Submitted to the Food and Drug Administration,” PLOS Medicine 5, no. 2 (February 26, 2008): 0260–0267.
7. Lidstone, S.C., “Effects of Expectation on Placebo-Induced Dopamine Release in Parkinson Disease,” Archives of General Psychiatry 67, no. 8 (August 2010): 857–865.
8. Dawson Church, The Genie in Your Genes (Santa Rosa, CA: Energy Psychology Press, 2009): 126.
9. The Living Matrix.
10. Crum, J.A., and E.J. Langer, “Mind-Set Matters: Exercise and the Placebo Effect,” Psychological Science 18, no. 2 (2007): 165–171.
Chapter 7: Pathways to Healthy Habits
1. Bruce E. Wexler, Brain and Culture: Neurobiology, Ideology, and Social Change, (Cambridge, MA: MIT Press, 2006).
2. Spring, B., et al., “Multiple Behavior Change in Diet and Activity: A Randomized Controlled Trial Using Mobile Technology,” Archives of Internal Medicine 172, no. 10 (May 28, 2012): 789–796.
3. Ornish, D., et al., “Effect of Comprehensive Lifestyle Changes on Telomerase Activity and Telomere Length in Men with Biopsy-Proven Low-Risk Prostate Cancer: 5-Year Follow-Up of a Descriptive Pilot Study,” The Lancet Oncology 14, no. 11 (October 2013): 1112–1120.
4. Schwabe, L., et al., “Simultaneous Glucocorticoid and Noradrenergic Activity Disrupts the Neural Basis of Goal-Directed Action in the Human Brain,” Journal of Neuroscience 32, no. 30 (July 25, 2012): 10,146–10,155.
Chapter 8: Rediscover the Joy of Movement
1. Emily Benammar, “Didier Drogba Missing Chances for Chelsea Because of Concentration Lapses,” The Telegraph online (October 14, 2008): www.telegraph.co.uk/sport/football/teams/chelsea/3193860/Didier-Drogba-missing-chances-for-Chelsea-because-of-concentration-lapses-Football.html.
2. Yao, W.X., et al., “Kinesthetic Imagery Training of Forceful Muscle Contractions Increases Brain Signal and Muscle Strength,” Frontiers in Human Neuroscience 7, no. 561 (September 2013): doi: 10.3389/fnhum.
3. Ranganathan V.K. et al., “From Mental Power to Muscle Power: Gaining Strength by Using the Mind,” Neuropsychologia 42, no. 7 (2004): 944–956.
4. U.S. Department of Health and Human Services, National Institutes of Health, National Heart, Lung, and Blood Institute, “Aim for a Healthy Weight: Key Recommendations,” (1998): www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/recommen.htm.
5. Little, J.P., et al., “A Practical Model of Low-Volume High-Intensity Interval Training Induces Mitochondrial Biogenesis in Human Skeletal Muscle: Potential Mechanisms,” Journal of Physiology 588, no. 6 (March 2010): 1011–1022.
6. Ibid.
7. Cocks, M., et al., “Sprint Interval and Endurance Training Are Equally Effective in Increasing Muscle Microvascular Density and eNOS Content in Sedentary Males,” Journal of Physiology 591, no. 3 (February 1, 2013): 641–656.
8. Trapp E.G., et al., “The Effects of High-Intensity Intermittent Exercise Training on Fat Loss and Fasting Insulin Levels of Young Women,” International Journal of Obesity 32, no. 4 (2008): 684–691.
Chapter 9: Sleep Your Way to Slenderness
1. Brown, M.A., et al., “The Impact of Sleep-Disordered Breathing on Body Mass Index: The Sleep Heart Health Study,” Southwest Journal of Pulmonary and Critical Care 3 (December 8, 2011): 159–168.
2. Taheri, S., et al., “Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index,” PLOS Medicine 1, no. 3 (December 2004): 210–217.
3. Spiegel, K., et al., “Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite,” Annals of Internal Medicine 141 (December 7, 2004): 846–850.
4. Nedeltcheva, A.V., et al., “Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity,” Annals of Internal Medicine 153 (October 5, 2010): 435–441.
5. Weiss, A., et al., “The Association of Sleep Duration with Adolescents’ Fat and Carbohydrate Consumption,” Sleep 33, no. 9 (2010): 1201–1209.
6. Ayas, N.T., et al., “A Prospective Study of Sleep Duration and Coronary Heart Disease in Women,” Archives of Internal Medicine 163, no. 2 (January 27, 2003): 205–209.
7. Watanabe, M., et al., “Association of Short Sleep Duration with Weight Gain and Obesity at 1-Year Follow-Up: A Large-Scale Prospective Study,” Sleep 33, no. 2 (2010): 161–167.
8. Weiss, “The Association of Sleep …”
9. Gourineni, R., et al., “Effects of Meditation on Sleep in Individuals with Chronic Insomnia,” presented at SLEEP 2009, the 23rd Annual Meeting of the Associated Professional Sleep Societies, Abstract ID: 0874.
10. Gross, C.R., et al., “Mindfulness-Based Stress Reduction vs. Pharmacotherapy for Primary Chronic Insomnia: A Pilot Randomized Controlled Clinical Trial,” Explore (NY) 7, no. 2 (2011): 76–87.
11. Ibid.
Chapter 10: Overcome Food Cravings and Addictions
1. Harvey, K., et al., “The Nature of Imagery Processes Underlying Food Cravings,” British Journal of Health Psychology 10, pt. 1 (February 2005): 49–56.
2. McClelland A., et al., “Reduction of Vividness and Associated Craving in Personalized Food Imagery,” Journal of Clinical Psychology 62, no. 3 (March 2006): 355–365.
3. Pelchat, M.L., et al., “Images of Desire: Food-Craving Activation During fMRI,” Neuroimage 23, no. 4 (December 2004): 1486–1493.
4. Sullum, Jacob, “Research Shows Cocaine and Heroin Are Less Addictive Than Oreos,” Forbes (October 16, 2013): www.forbes.com/sites/jacobsullum/2013/10/16/research-shows-cocaine-and-heroin-are-lessaddictive-than-oreos.
5. Kominars, K.D., “A Study of Visualization and Addiction Treatment,” Journal of Substance Abuse Treatment 14, no. 3 (May–June 1997): 213–223.
Chapter 12: The Greater World of Mind-Body Practices
1. Ornish, D.M., et al., “Can Lifestyle Changes Reverse Coronary Atherosclerosis? The Lifestyle Heart Trial,” The Lancet 336 (1990): 129–133.
2. Tran, M.D., et al., “Effects of Hatha Yoga Practice on the Health-Related Aspects of Physical Fitness,” Preventive Cardiology 4, no. 4 (Autumn 2001): 165–170.
3. Kristal, A., et al., “Yoga Practice Is Associated with Attenuated Weight Gain in Healthy, Middle-Aged Men and Women,” Alternative Therapies in Health and Medicine 11, no. 4 (July–August 2005): 28–33.
4. Framson, C., et al., “Development and Validation of the Mindful Eating Questionnaire,” Journal of the American Dietetic Association 109, no. 8 (2009): 1439.
5. Edelman, D., et al., “Innovative Models of Health Care Study: A Multifaceted Intervention to Reduce Cardiovascular Risks in High Risk Individuals,” Journal of General Internal Medicine 21 (July 2006): 728–734.
6. Desbordes, G., et al., “Effects of Mindful-Attention and Compassion Meditation Training on Amygdala Response to Emotional Stimuli in an Ordinary, Non-Meditative State,” Frontiers in Human Neuroscience 6, art. 292 (November 1, 2012): doi: 10.3389/fnhum.2012.00292.
7. Kozhevnikov, M., et al., “The Enhancement of Visuospatial Processing Efficiency Through Buddhist Deity Meditation,” Psychological Science 20, no. 5 (2009): 645–653.
8. Dawson Church, The Genie in Your Genes, 126–127.
Chapter 13: Intuitive Weight Loss
1. Office of Naval Research Basic Research Challenge—Enhancing Intuitive Decision Making Through Implicit Learning; Solicitation No. 12-SN-0007 (July 31, 2012): www.fbo.gov/index?s=opportunity&mode=form&tab=core&id=723de7fc46213a209552d9131dcf2132&_cview=0.
2. PRWeek: CEO Survey 2006, Burson-Marsteller: media.haymarketmedia.com/archives/1/2006ceosurvey_305.pdf.
3. McCraty, R., et. al., “Electrophysiological Evidence of Intuition: Part 1. The Surprising Role of the Heart,” Journal of Alternative and Complementary Medicine 10, no. 1 (February 2004): 133–143.