CHAPTER 1: WHY SUGAR IS SO EASY TO LOVE AND SO HARD TO GIVE UP
1. “New CDC Report: More Than 100 Million Americans Have Diabetes or Prediabetes,” CDC, July 18, 2017, https://www.cdc.gov/media/releases/2017/p0718-diabetes-report.html.
2. Emelia J. Benjamin et al., “Heart Disease and Stroke Statistics—2019 Update: A Report from the American Heart Association,” Circulation 139, no. 10 (2019): e56–e528, https://doi.org/10.1161/CIR.0000000000000659.
3. “How Many People Are Affected by/at Risk for Obesity & Overweight?” National Institute of Child Health and Human Development, accessed May 2, 2019, https://www.nichd.nih.gov/health/topics/obesity/conditioninfo/risk.
4. Alice Walton, “How Much Sugar Are Americans Eating? [Infographic]” Forbes, August 30, 2012, https://www.forbes.com/sites/alicegwalton/2012/08/30/how-much-sugar-are-americans-eating-infographic.
5. B. M. Popkin and C. Hawkes, “The Sweetening of the Global Diet, Particularly Beverages: Patterns, Trends, and Policy Responses for Diabetes Prevention,” Lancet Diabetes & Endocrinology 4, no. 2 (2015): 174–186, https://doi.org/10.1016/S2213-8587(15)00419-2.
6. Joseph Mercola, “Why Cutting Down on Sugar Might Be the Best Health Insurance Available,” April 23, 2016, https://articles.mercola.com/sites/articles/archive/2016/04/23/cut-down-sugar-consumption.aspx.
7. “Dietary Guidelines 2015–2020: Executive Summary,” US Department of Health and Human Services and the US Department of Agriculture, May 21, 2019, https://health.gov/dietaryguidelines/2015/guidelines/executive-summary.
8. “Guideline: Sugars Intake for Adults and Children,” World Health Organization, March 4, 2015, https://www.who.int/publications-detail/9789241549028.
9. “Added Sugars,” American Heart Association, accessed May 21, 2019, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars.
10. Here & Now staff, NPR, “How the Food Industry Helps Engineer Our Cravings,” December 16, 2015, https://www.npr.org/sections/thesalt/2015/12/16/459981099/how-the-food-industry-helps-engineer-our-cravings.
11. Erin Fothergill et al., “Persistent Metabolic Adaptation 6 Years After ‘The Biggest Loser’ Competition,” Obesity 24, no. 8 (2016): 1612–1619, https://doi.org/10.1002/oby.21538.
12. S. W. Ng, M. M. Slining, and B. M. Popkin, “Use of Caloric and Noncaloric Sweeteners in US Consumer Packaged Foods, 2005–2009,” Journal of the Academy of Nutrition and Dietetics 112, no. 11 (2012): 1828–1834, https://doi.org/10.1016/j.jand.2012.07.009.
13. J. J. DiNicolantonio, J. H. O’Keefe, and S. C. Lucan, “Added Fructose,” Mayo Clinic Proceedings 90, no. 3 (2015): 372–381, https://doi.org/10.1016/j.mayocp.2014.12.019.
14. Sayed Hossein Davoodi et al., “Calorie Shifting Diet Versus Calorie Restriction Diet: A Comparative Clinical Trial Study,” International Journal of Preventive Medicine 5, no. 4 (2014): 447–456.
15. Patrice D. Cani et al., “Metabolic Endotoxemia Initiates Obesity and Insulin Resistance,” Diabetes 56, no. 7 (2007): 1761–1772, https://doi.org/10.2337/db06-1491.
16. P. Cani et al., “Changes in Gut Microbiota Control Metabolic Endotoxemia-Induced Inflammation in High-Fat Diet-Induced Obesity and Diabetes in Mice,” Diabetes 57, no. 6 (2008): 1470–1481, https://doi.org/10.2337/db07-1403.
CHAPTER 2: HOW SUGAR DRAINS YOUR WHOLE-BODY HEALTH
1. K. R. Magnusson et al., “Relationships Between Diet-Related Changes in the Gut Microbiome and Cognitive Flexibility,” Neuroscience 300 (2015): 128–140, https://doi.org/10.1016/j.neuroscience.2015.05.016.
2. H. P. Weingarten and D. Elston, “Food Cravings in a College Population,” Appetite 17, no. 3 (1991): 167–175, https://doi.org/10.1016/0195-6663(91)90019-o.
3. Ting-Li Han, Richard D. Cannon, and Silas G. Villas-Bôas, “The Metabolic Basis of Candida Albicans Morphogenesis and Quorum Sensing,” Fungal Genetics and Biology 48, no. 8 (2011): 747–763, https://doi.org/10.1016/j.fgb.2011.04.002.
4. Lisa Richards, CNC, “Why Does Candida Really Need Sugar?” September 17, 2017, https://www.thecandidadiet.com.
5. E. J. Rentz, “Viral Pathogens and Severe Acute Respiratory Syndrome: Oligodynamic Ag+ for Direct Immune Intervention,” Journal of Nutritional and Environmental Medicine 13, no. 2 (2003): 109–118, https://doi.org/10.1080/13590840310001594061.
6. Atsushi Goto et al., “High Hemoglobin A1c Levels Within the Non-Diabetic Range Are Associated with the Risk of All Cancers,” International Journal of Cancer 138, no. 7 (2016): 1741–1753, https://doi.org/10.1002/ijc.29917.
7. Atsushi Goto et al., “Hemoglobin A1c Levels and the Risk of Cardiovascular Disease in People Without Known Diabetes: A Population-Based Cohort Study in Japan,” Medicine 94, no. 7 (2015): e785, https://doi.org/10.1097/MD.0000000000000785.
8. R. Brookmeyer et al., “Forecasting the Prevalence of Preclinical and Clinical Alzheimer’s Disease in the United States,” Alzheimer’s & Dementia 14, no. 2 (2018): 121–129, https://doi.org/10.1016/j.jalz.2017.10.009.
9. K. Gudala et al., “Diabetes Mellitus and Risk of Dementia: A Meta-Analysis of Prospective Observational Studies,” Journal of Diabetes Investigation 4, no. 6 (2013): 640–650, https://doi.org/10.1111/jdi.12087.
10. R. O. Roberts et al., “Relative Intake of Macronutrients Impacts Risk of Mild Cognitive Impairment or Dementia,” Journal of Alzheimer’s Disease 32, no. 2 (2012): 329–339, https://doi.org/10.3233/JAD-2012-120862.
11. J. V. Pottala et al., “Higher RBC EPA + DHA Corresponds with Larger Total Brain and Hippocampal Volumes,” Neurology 82, no. 5 (2014): 435–442. https://doi.org/10.1212/WNL.0000000000000080.
12. Kuan-Pin Su, Ping-Tao Tseng, and Pao-Yen Lin, “Association of Use of Omega-3 Polyunsaturated Fatty Acids with Changes in Severity of Anxiety Symptoms,” JAMA Network Open 1, no. 5 (2018): e182327, https://doi.org/10.1001/jamanetworkopen.2018.2327.
13. H. N. Yassine et al., “Association of Serum Docosahexaenoic Acid with Cerebral Amyloidosis,” JAMA Neurology 73, no. 10 (2016): 1208–1216, https://doi.org/10.1001/jamaneurol.2016.1924.
14. Ingrid B. Helland et al., “Maternal Supplementation with Very-Long-Chain n-3 Fatty Acids During Pregnancy and Lactation Augments Children’s IQ at 4 Years of Age,” Pediatrics 111, no. 1 (2003): e39–e44, https://doi.org/10.1542/peds.111.1.e39.
15. A. B. Camara, I. D. de Souza, and R. J. S. Dalmolin, “Sunlight Incidence, Vitamin D Deficiency, and Alzheimer’s Disease,” Journal of Medicinal Food 21, no. 9 (2018): 841–848, https://doi.org/10.1089/jmf.2017.0130; Catherine Feart et al., “Associations of Lower Vitamin D Concentrations with Cognitive Decline and Long-Term Risk of Dementia and Alzheimer’s Disease in Older Adults,” Alzheimer’s & Dementia 13, no. 11 (2017): 1207–1216, https://doi.org/10.1016/j.jalz.2017.03.003.
16. Guosong Liu et al., “Efficacy and Safety of MMFS-01, A Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial,” Journal of Alzheimer’s Disease 49, no. 4 (2015): 971–990, https://doi.org/10.3233/JAD-150538.
17. Mark A. Reger et al., “Effects of β-Hydroxybutyrate on Cognition in Memory-Impaired Adults,” Neurobiology of Aging 25, no. 3 (2004): 311–314, https://doi.org/10.1016/S0197-4580(03)00087-3.
18. H. Van Praag, “Neurogenesis and Exercise: Past and Future Directions,” Neuromolecular Medicine 10, no. 2 (2008): 128–140, https://doi.org/10.1007/s12017-008-8028-z.
19. G. Livingston et al., “Dementia Prevention, Intervention, and Care,” Lancet 390, no. 10113 (2017): 2673–2734.
20. S. Müller et al., “Relationship Between Physical Activity, Cognition, and Alzheimer Pathology in Autosomal Dominant Alzheimer’s Disease,” Alzheimer’s & Dementia 14, no. 11 (2018): 1427–1437, https://doi.org/10.1016/j.jalz.2018.06.3059.
21. E. B. Ansell et al., “Cumulative Adversity and Smaller Gray Matter Volume in Medial Prefrontal, Anterior Cingulate, and Insula Regions,” Biological Psychiatry 72, no. 1 (2012): 57–64, https://doi.org/10.1016/j.biopsych.2011.11.022.
22. L. Schwabe, O. T. Wolf, and M. S. Oitzl, “Memory Formation Under Stress: Quantity and Quality,” Neuroscience & Biobehavioral Reviews 34, no. 4 (2010): 584–591, https://doi.org/10.1016/j.neubiorev.2009.11.015.
23. E. E. Powell et al., “The Natural History of Nonalcoholic Steatohepatitis: A Follow-up Study of Forty-Two Patients for Up to 21 Years,” Hepatology 11, no. 1 (1990): 74-80, https://doi.org/10.1002/hep.1840110114; G. C. Farrell and C. Z. Larter, “Nonalcoholic Fatty Liver Disease: From Steatosis to Cirrhosis,” Hepatology 43, no. 2, supplement 1 (2006): S99–S112, https://doi.org/10.1002/hep.20973.
24. Jorge Rezzonico et al., “Introducing the Thyroid Gland as Another Victim of the Insulin Resistance Syndrome,” Thyroid 18, no. 4 (2008): 461–464, https://doi.org/10.1089/thy.2007.0223.
25. M. Inoue-Choi et al., “Sugar-Sweetened Beverage Intake and the Risk of Type I and Type II Endometrial Cancer Among Postmenopausal Women,” Cancer Epidemiology, Biomarkers & Prevention 22, no. 12 (2013): 2384–2394, https://doi.org/10.1158/1055-9965.EPI-13-0636.
26. J. E. Chavarro et al., “A Prospective Study of Dietary Carbohydrate Quantity and Quality in Relation to Risk of Ovulatory Infertility,” European Journal of Clinical Nutrition 63, no. 1 (2009): 78–86, https://doi.org/10.1038/sj.ejcn.1602904.
27. “Facts About Heart Disease in Women,” American Heart Association, accessed May 23, 2019, https://www.goredforwomen.org/fight-heart-disease-women-go-red-women-official-site/about-heart-disease-in-women/facts-about-heart-disease.
28. Q. Yang et al., “Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults,” JAMA Internal Medicine 174, no. 4 (2014): 516–524, https://doi.org/10.1001/jamainternmed.2013.13563.
CHAPTER 4: OUTSMART CRAVINGS
1. M. P. Pase et al., “Cocoa Polyphenols Enhance Positive Mood States but Not Cognitive Performance: A Randomized, Placebo-Controlled Trial,” Journal of Psychopharmacology 27, no. 5 (2013): 451–458, https://doi.org/10.1177/0269881112473791.
2. E. T. Rolls and C. McCabe, “Enhanced Affective Brain Representations of Chocolate in Cravers vs. Non‐Cravers,” European Journal of Neuroscience 26 (2007): 1067–1076, https://doi.org/10.1111/j.1460-9568.2007.05724.x.
3. H. M. Savignac et al., “Prebiotic Feeding Elevates Central Brain Derived Neurotrophic Factor, N-methyl-D-aspartate Receptor Subunits and D-serine,” Neurochemistry International 63, no. 8 (2013): 756–764, https://doi.org/10.1016/j.neuint.2013.10.006.
4. K. Schmidt et al., “Prebiotic Intake Reduces the Waking Cortisol Response and Alters Emotional Bias in Healthy Volunteers,” Psychopharmacology 232, no. 10 (2015): 1793–1801, https://doi.org/10.1007/s00213-014-3810-0.
5. J. A. Parnell and R. A. Reimer, “Prebiotic Fibres Dose-Dependently Increase Satiety Hormones and Alter Bacteroidetes and Firmicutes in Lean and Obese JCR: LA-cp Rats,” British Journal of Nutrition 107, no. 4 (2012): 601–613, https://doi.org/10.1017/S0007114511003163.
6. Robert H. Lustig, MD, Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease (New York: Avery, 2013), 41.
7. Q. Yang, “Gain Weight by ‘Going Diet?’ Artificial Sweeteners and the Neurobiology of Sugar Cravings: Neuroscience 2010,” Yale Journal of Biology and Medicine 83, no. 2 (2010): 101–108.
8. S. P. Fowler et al., “Fueling the Obesity Epidemic? Artificially Sweetened Beverage Use and Long‐Term Weight Gain,” Obesity 16 (2008): 1894–1900, https://doi.org/10.1038/oby.2008.284.
9. Yang, “Gain Weight by ‘Going Diet?’”
10. Susan S. Schiffman and Kristina I. Rother, “Sucralose, A Synthetic Organochlorine Sweetener: Overview of Biological Issues,” Journal of Toxicology and Environmental Health, Part B 16, no. 7 (2013): 399–451, https://doi.org/10.1080/10937404.2013.842523.
11. M. B. Abou-Donia et al., “Splenda Alters Gut Microflora and Increases Intestinal p-glycoprotein and Cytochrome p-450 in Male Rats,” Journal of Toxicology and Environmental Health, Part A 71, no. 21 (2008): 1415–1429, https://doi.org/10.1080/15287390802328630.
12. D. Dhurandhar, V. Bharihoke, and S. Kalra, “A Histological Assessment of Effects of Sucralose on Liver of Albino Rats,” Morphologie 102, no. 338 (2018): 197–204, https://doi.org/10.1016/j.morpho.2018.07.003.
13. M. Y. Pepino et al., “Sucralose Affects Glycemic and Hormonal Responses to an Oral Glucose Load,” Diabetes Care 36, no. 9 (2013): 2530–2535, https://doi.org/10.2337/dc12-2221.
14. Nora Gedgaudas, Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life (Vermont: Healing Arts Press, 2011), 139.
15. D. Harpaz et al., “Measuring Artificial Sweeteners Toxicity Using a Bioluminescent Bacterial Panel,” Molecules 23, no. 10 (2018): 2454, https://doi.org/10.3390/molecules23102454.
CHAPTER 5: THE FIRST 7 DAYS: DETOX YOUR MIND, YOUR PANTRY, AND YOUR BODY
1. Y. Gu et al., “Sugary Beverage Consumption and Risk of Alzheimer’s Disease in a Community-Based Multiethnic Population,” presentation, 2018 Alzheimer’s Association International Conference, Chicago, July 22–26, 2018.
2. C. W. Leung et al., “Soda and Cell Aging: Associations Between Sugar-Sweetened Beverage Consumption and Leukocyte Telomere Length in Healthy Adults from the National Health and Nutrition Examination Surveys,” American Journal of Public Health 104, no. 12 (2014): 2425–2431, https://doi.org/10.2105/AJPH.2014.302151.
CHAPTER 6: STEP 1 (DAYS 1–3): RE-MINERALIZE
1. W. Li et al., “Elevation of Brain Magnesium Prevents Synaptic Loss and Reverses Cognitive Deficits in Alzheimer’s Disease Mouse Model,” Molecular Brain 7 (2014): 65, https://doi.org/10.1186/s13041-014-0065-y.
2. Inna Slutsky et al., “Enhancement of Learning and Memory by Elevating Brain Magnesium,” Neuron 65, no. 2 (2010): 165–177, https://doi.org/10.1016/j.neuron.2009.12.026.
3. A. Trauinger et al., “Oral Magnesium Load Test in Patients with Migraine,” Headache 42 (2002): 114–119, https://doi.org/10.1046/j.1526-4610.2002.02026.x; A. Mauskop and B. M. Altura, “Role of Magnesium in the Pathogenesis and Treatment of Migraine,” Clinical Neuroscience 5, no. 1 (1998): 24–27.
4. A. Peikert, C. Wilimzig, and R. Köhne-Volland, “Prophylaxis of Migraine with Oral Magnesium: Results from a Prospective, Multi-Center, Placebo-Controlled and Double-Blind Randomized Study,” Cephalalgia 16, no. 4 (1996): 257–263, https://doi.org/10.1046/j.1468-2982.1996.1604257.x.
5. D. Feskanich et al., “Milk, Dietary Calcium, and Bone Fractures in Women: A 12-Year Prospective Study,” American Journal of Public Health 87, no. 6 (1997): 992–997, https://doi.org/10.2105/ajph.87.6.992.
6. “Sodium/Potassium Ratio Important for Health,” Harvard Health Letter, September 2011, https://www.health.harvard.edu/heart-health/sodiumpotassium-ratio-important-for-health.
7. Inna Slutsky et al., “Enhancement of Synaptic Plasticity through Chronically Reduced Ca2+ Flux during Uncorrelated Activity,” Neuron 44, no. 5 (2004): 835–849, https://doi.org/10.1016/j.neuron.2004.11.013.
8. Felice N. Jacka et al., “Association Between Magnesium Intake and Depression and Anxiety in Community-Dwelling Adults: The Hordaland Health Study,” Australian and New Zealand Journal of Psychiatry 43, no. 1 (2009): 45–52, https://doi.org/10.1080/00048670802534408.
CHAPTER 7: STEP 2 (DAYS 4–6): ADD MORE HEALTHY FATS
1. “Iowa State University Researcher Finds Further Evidence That Fats and Oils Help to Unlock Full Nutritional Benefits of Veggies,” Iowa State University News Service, October 9, 2017, https://www.news.iastate.edu/news/2017/10/09/saladvegetablesandoil.
2. “Fructose Alters Hundreds of Brain Genes, Which Can Lead to a Wide Range of Diseases,” EurekAlert!, April, 22, 2016, https://www.eurekalert.org/pubreleases/2016-04/uoc—fah042116.php.
3. R. Agrawal and F. Gomez-Pinilla, “‘Metabolic Syndrome’ in the Brain: Deficiency in Omega-3 Fatty Acid Exacerbates Dysfunctions in Insulin Receptor Signalling and Cognition,” Journal of Physiology 590, no. 10 (2012): 2485, https://doi.org/10.1113/jphysiol.2012.230078.
4. Gary Taubes, “Guest Post: Vegetable Oils, (Francis) Bacon, Bing Crosby, and the American Heart Association,” Cardio Brief, http://www.cardiobrief.org/2017/06/16/guest-post-vegetable-oils-francis-bacon-bing-crosby-and-the-american-heart-associatio; Melissa Clark, “Once a Villain, Coconut Oil Charms the Health Food World,” New York Times, March 1, 2011, https://www.nytimes.com/2011/03/02/dining/02Appe.html?pagewanted=all.
CHAPTER 8: STEP 3 (DAYS 7–9): GET PROTEIN SMART
1. Pablo Hernández-Alonso et al., “High Dietary Protein Intake Is Associated with an Increased Body Weight and Total Death Risk,” Clinical Nutrition 35, no. 2 (2016): 496–506, https://doi.org/10.1016/j.clnu.2015.03.016.
2. D. S. Goldfarb and R. L. Coe, “Prevention of Recurrent Nephrolithiasis,” American Family Physician 60, no. 8 (1999): 2269–2276.
3. Uriel S. Barzel and Linda K. Massey, “Excess Dietary Protein Can Adversely Affect Bone,” Journal of Nutrition 128, no. 6 (1998): 1051–1053, https://doi.org/10.1093/jn/128.6.1051; Chander Rekha Anand and Hellen M. Linkswiler, “Effect of Protein Intake on Calcium Balance of Young Men Given 500 mg Calcium Daily,” Journal of Nutrition 104, no. 6 (1974): 695–700, https://doi.org/10.1093/jn/104.6.695.
4. Jacy Reese, “US Factory Farming Estimates,” Sentience Institute, updated April 11, 2019, https://www.sentienceinstitute.org/us-factory-farming-estimates.
5. D. W. Lamming et al., “Restriction of Dietary Protein Decreases mTORC1 in Tumors and Somatic Tissues of a Tumor-Bearing Mouse Xenograft Model,” Oncotarget 6, no. 31 (2015): 31233–31240, https://doi.org/10.18632/oncotarget.5180.
6. Ronni Chernoff, “Protein and Older Adults,” Journal of the American College of Nutrition 23, no. 6, supplement (2004): 627S–630S, https://doi.org/10.1080/07315724.2004.10719434.
7. N. S. Rizzo et al., “Nutrient Profiles of Vegetarian and Nonvegetarian Dietary Patterns,” Journal of the Academy of Nutrition and Dietetics 113, no. 12 (2013): 1610–1619, https://doi.org/10.1016/j.jand.2013.06.349.
8. M. Tharrey et al., “Patterns of Plant and Animal Protein Intake Are Strongly Associated with Cardiovascular Mortality: The Adventist Health Study-2 Cohort,” International Journal of Epidemiology 47, no. 5 (2018): 1603–1612, https://doi.org/10.1093/ije/dyy030.
9. Teresia Goldberg et al., “Advanced Glycoxidation End Products in Commonly Consumed Foods,” Journal of the Academy of Nutrition and Dietetics 104, no. 8 (2004): 1287–1291, https://doi.org/10.1016/j.jada.2004.05.214.
10. Alison Goldin et al., “Advanced Glycation End Products,” Circulation 114, no. 6 (2006): 597–605, https://doi.org/10.1161/CIRCULATIONAHA.106.621854.
11. Teresa Norat and Elio Riboli, “Meat Consumption and Colorectal Cancer: A Review of Epidemiologic Evidence,” Nutrition Reviews 59, no. 2 (2001): 37–47, https://doi.org/10.1111/j.1753-4887.2001.tb06974.x; Walter C. Willett et al., “Relation of Meat, Fat, and Fiber Intake to the Risk of Colon Cancer in a Prospective Study among Women,” New England Journal of Medicine 323 (1990): 1664–1672, https://doi.org/10.1056/NEJM199012133232404.
12. G. J. Brewer, “Iron and Copper Toxicity in Diseases of Aging, Particularly Atherosclerosis and Alzheimer’s Disease,” Experimental Biology and Medicine 232, no. 2 (2007): 323–335.
13. D. Bujnowski et al., “Longitudinal Association Between Animal and Vegetable Protein Intake and Obesity Among Men in the United States: The Chicago Western Electric Study,” Journal of the American Dietetic Association 111, no. 8 (2011): 1150–1155.e1, https://doi.org/doi:10.1016/j.jada.2011.05.002.
14. GRAIN, IATP, and Heinrich Boll Foundation, “Big Meat and Dairy’s Supersized Climate Footprint,” GRAIN, November 7, 2017, https://www.grain.org/article/entries/5825-big-meat-and-dairy-s-supersized-climate-footprint.
15. J. Poore and T. Nemecek. “Reducing Food’s Environmental Impacts Through Producers and Consumers,” Science 360, no. 6392 (2018): 987–992, https://doi.org/10.1126/science.aaq0216.
16. D. Akramiene et al., “Effects of Beta-Glucans on the Immune System,” Medicina 43, no. 8 (2007): 597–606.
17. Jane G. Goldberg. “Almonds: Raw or Rocket Fuel?” December 2, 2015. http://drjanegoldberg.com/almonds-raw-or-rocket-fuel.
CHAPTER 9: STEP 4 (DAYS 10–12): SPICE THINGS UP
1. Farzaneh Saberi et al., “Effect of Ginger on Relieving Nausea \and Vomiting in Pregnancy: A Randomized, Placebo-Controlled Trial,” Nursing and Midwifery Studies 3, no. 1 (2014): e11841, https://doi.org/10.17795/nmsjournal11841.
2. J. L. Ryan et al., “Ginger (Zingiber officinale) Reduces Acute Chemotherapy-Induced Nausea: A URCC CCOP Study of 576 patients,” Support Care Cancer 20, no. 7 (2012): 1479–1489, https://doi.org/10.1007/s00520-011-1236-3.
3. R. W. Allen et al., “Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-analysis,” Annals of Family Medicine 11, no. 5 (2013): 452–459, https://doi.org/10.1370/afm.1517.
4. A. Pengelly et al., “Short-Term Study on the Effects of Rosemary on Cognitive Function in an Elderly Population,” Journal of Medicinal Food 15, no. 1 (2012): 10–17, https://doi.org/10.1089/jmf.2011.0005.
5. Kosmetische MEDIZIN et al., “Fenugreek + Micronutrients: Efficacy of a Food Supplement Against Hair Loss,” Kosmetische Medizin 27, no. 4 (2006).
CHAPTER 10: STEP 5 (DAYS 13–15): TIME YOUR MEALS
1. Adrienne R. Barnosky et al., “Intermittent Fasting vs Daily Calorie Restriction for Type 2 Diabetes Prevention: A Review of Human Findings,” Translational Research 164, no. 4 (2014): 302–311, https://doi.org/10.1016/j.trsl.2014.05.013.
2. S. Klein et al., “Effect of Short- and Long-Term Beta-Adrenergic Blockade on Lipolysis During Fasting in Humans,” American Journal of Physiology 257, no. 1, part 1 (1989): E65–73.
3. J. J. DiNicolantonio and M. McCarty, “Autophagy-Induced Degradation of Notch1, Achieved Through Intermittent Fasting, May Promote Beta Cell Neogenesis: Implications for Reversal of Type 2 Diabetes,” Open Heart 6 (2019): e001028, https://doi.org/10.1136/openhrt-2019-001028.
4. A. T. Hutchison et al., “Time‐Restricted Feeding Improves Glucose Tolerance in Men at Risk for Type 2 Diabetes: A Randomized Crossover Trial,” Obesity 27 (2019): 724–732, https://doi.org/10.1002/oby.22449.
5. Dan Pompa, Beyond Fasting (Revelation Health, LLC, 2017), 68.
6. Sarah J. Mitchell et al., “Daily Fasting Improves Health and Survival in Male Mice Independent of Diet Composition and Calories,” Cell Metabolism 29, no. 1 (2019): 221–228.e3, https://doi/org/10.1016/j.cmet.2018.08.011.
7. T. Shimazu et al., “Suppression of Oxidative Stress by β-hydroxybutyrate, an Endogenous Histone Deacetylase Inhibitor,” Science 339, no. 6116 (2013): 211–214, https://doi.org/10.1126/science.1227166.
8. M. Kogevinas et al., “Effect of Mistimed Eating Patterns on Breast and Prostate Cancer Risk (MCC‐Spain Study),” International Journal of Cancer, 143 (2018): 2380–2389, https://doi:10.1002/ijc.31649.
9. University of Washington Study, reported in Integrated and Alternative Medicine Clinical Highlights 4, no. 1 (2002): 16.
CHAPTER 11: STEP 6 (DAYS 16–18): SUPPLEMENT YOUR EFFORTS
1. Donald Davis, Melvin Epp, and Hugh Riordan, “Changes in USDA Food Composition Data for 43 Garden Crops, 1950 to 1999,” Journal of the American College of Nutrition 23, no. 6 (2004): 669–682, https://doi.org/10.1080/07315724.2004.10719409.
2. S. L. McDonnell et al., “Serum 25-Hydroxyvitamin D Concentrations ≥40 ng/ml Are Associated with >65% Lower Cancer Risk: Pooled Analysis of Randomized Trial and Prospective Cohort Study,” [published correction: PLoS One 13, no. 7 (2018): e0201078] PLoS One 11, no. 4 (2016): e0152441, https://doi.org/10.1371/journal.pone.0152441.
3. Alexander Nazaryan, “Is Cancer Lurking in Your Toothpaste? (And Your Soap? And Your Lipstick?),” Newsweek, September 4, 2014, https://www.newsweek.com/2014/09/26/cancer-lurking-your-toothpaste-and-your-soap-and-your-lipstick-268322.html.
CHAPTER 12: STEP 7 (DAYS 19–21): AMP UP YOUR WORKOUT
1. Stoyan Dimitrov, Elaine Hulteng, and Suzi Hong, “Inflammation and Exercise: Inhibition of Monocytic Intracellular TNF Production by Acute Exercise via β2-Adrenergic Activation,” Brain, Behavior, and Immunity 61 (2017): 60–68, https://doi.org/10.1016/j.bbi.2016.12.017.
2. Christian Werner et al., “Physical Exercise Prevents Cellular Senescence in Circulating Leukocytes and in the Vessel Wall,” Circulation 120, no. 24 (2009): 2438–2447, https://doi.org/10.1161/CIRCULATIONAHA.109.861005.
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CHAPTER 13: YOUR LIFE AFTER SUGAR
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3. Heather M. Ochs‐Balcom et al., “Short Sleep Is Associated with Low Bone Mineral Density and Osteoporosis in the Women’s Health Initiative,” Journal of Bone Mineral Research 35, no. 2 (2019), https://doi.org/10.1002/jbmr.3879.
4. Honglong Cao et al., “Circadian Rhythmicity of Antioxidant Markers in Rats Exposed to 1.8 GHz Radiofrequency Fields,” International Journal of Environmental Research and Public Health 12, no. 2 (2015): 2071–2087, https://doi.org/10.3390/ijerph120202071.
5. Ingrid Nesdal Fossum et al., “The Association Between Use of Electronic Media in Bed Before Going to Sleep and Insomnia Symptoms, Daytime Sleepiness, Morningness, and Chronotype,” Behavioral Sleep Medicine 12, no. 5 (2014): 343–357, https://doi.org/10.1080/15402002.2013.819468.