notes

chapter 1: ditch the diet

  1. 1. Global Wellness Institute, “Wellness Industry Statistics & Facts,” Global Wellness Institute, October 2018, https://globalwellnessinstitute.org/press-room/statistics-and-facts/.
  2. 2. C. C. Simpson and S. E. Mazzeo, “Skinny Is Not Enough: A Content Analysis of Fitspiration on Pinterest,” Health Commun 32, no. 5 (2017): 560–567, doi:10.1080/10410236.2016.1140273.
  3. 3. European Association for the Study of Obesity, “Study scrutinizes credibility of weight management blogs by most popular influencers on social media,” EurekAlert!, April 29, 2019, https://www.eurekalert.org/pub_releases/2019-04/eaft-ssc042919.php.
  4. 4. Mary Sherlock and Danielle Wagstaff, “Exploring the Relationship Between Frequency of Instagram Use, Exposure to Idealized Images, and Psychological Well-Being in Women,” Psychology of Popular Media 8, no. 4 (2019), 482–90, doi:10.1037/ppm0000182.
  5. 5. Grace Holland and Marika Tiggemann, “A systematic review of the impact of the use of social networking sites on body image and disordered eating outcomes,” Body Image 17 (2016): 100–11, doi:10.1016/j.bodyim.2016.02.008.

chapter 3: know your hunger

  1. 1. A. J. Hill, “The psychology of food craving: Symposium on ‘Molecular mechanisms and psychology of food intake,’ ” Proceedings of the Nutrition Society 66, no. 2 (2007): 277–85, doi:10.1017/S0029665107005502.
  2. 2. A. Massey and A. J. Hill, “Dieting and food craving. A descriptive, quasi-prospective study,” Appetite 58, no. 3 (2012): 781–85, doi:10.1016/j.appet.2012.01.020.
  3. 3. A. J. Hill, “The psychology of food craving,” Proc Nutr Soc. 66, no. 2 (May 2007): 277–85, doi:10.1017/S0029665107005502.
  4. 4. J. Alcock, C. C. Maley, and C. A. Aktipi, “Is eating behavior manipulated by the gastrointestinal microbiota? Evolutionary pressures and potential mechanisms,” Bioessays 36, no. 10 (2014): 940–49, doi:10.1002 /bies.201400071.

chapter 5: #carbsarelife

  1. 1. M. A. Stephens and G. Wand, “Stress and the HPA axis: role of glucocorticoids in alcohol dependence,” Alcohol Res. 34, no. 4 (2012): 468–83.
  2. 2. C. D. Gardner, J. F. Trepanowski, L. C. Del Gobbo, et al, “Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association with Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial,” JAMA 319, no. 7 (2018): 667–79, doi:10.1001/jama.2018.0245.
  3. 3. L. Thau, J. Gandhi, and S. Sharma, “Physiology, Cortisol,” StatPearls Publishing (May 2020), https://www.ncbi.nlm.nih.gov/books/NBK538239/.
  4. 4. D. S. Ludwig and C. B. Ebbeling, “The Carbohydrate-Insulin Model of Obesity: Beyond ‘Calories In, Calories Out,’ ” JAMA Intern Med. 178, no. 8 (2018): 1098–103, doi:10.1001/jamainternmed.2018.2933.
  5. 5. Kevin D. Hall, Thomas Bemis, Robert Brychta, Kong Y. Chen, et al, “Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss Than Carbohydrate Restriction in People with Obesity,” Cell Metabolism 22, no. 3 (2015): 427–36, doi:10.1016/j.cmet.2015.07.021.

chapter 6: prioritize protein

  1. 1. M. C. Mojtahedi, M. P. Thorpe, D. C. Karampinos, et al, “The effects of a higher protein intake during energy restriction on changes in body composition and physical function in older women,” Journals of Gerontology: Series A, 66, no. 11 (2011): 1218–25, doi:10.1093/gerona/glr120.
  2. 2. Brian Lindshield, Kansas State University Human Nutrition Flexbook (Manhattan: New Prairie Press: 2018), 2.25, https://newprairiepress.org/ebooks/19.
  3. 3. Institute of Medicine of the National Academies, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Washington: National Academies Press, 2005), 691, doi:10.17226/10490.
  4. 4. L. Tappy, “Thermic effect of food and sympathetic nervous system activity in humans,” Reprod Nutr Dev. 36, no. 4 (1996): 391–97, doi:10.1051/rnd:19960405.
  5. 5. Jaapna Dhillon, et al, “The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations,” Journal of the Academy of Nutrition and Dietetics 116, no. 6, 968–83, doi:10.1016/j.jand.2016.01.003.
  6. 6. M. Journel, C. Chaumontet, N. Darcel, G. Fromentin, and D. Tomé, “Brain responses to high-protein diets,” Adv Nutr. 3, no. 3 (May 2012): 322–29, doi:10.3945/an.112.002071.
  7. 7. E. Parvaresh Rizi, T. P. Loh, S. Baig, V. Chhay, S. Huang, et al, “A high carbohydrate, but not fat or protein meal attenuates postprandial ghrelin, PYY and GLP-1 responses in Chinese men,” PLoS ONE 13, no. 1 (2018): e0191609, doi:10.1371/journal.pone.0191609.
  8. 8. Douglas Paddon-Jones, Eric Westman, Richard D. Mattes, Robert R. Wolfe, et al, “Protein, weight management, and satiety,” The American Journal of Clinical Nutrition 87, no. 5 (2008): 1558S–61S, doi:10.1093/ajcn/87.5.1558S.
  9. 9. C. M. Hill and C. D. Morrison, “The Protein Leverage Hypothesis: A 2019 Update for Obesity,” Obesity 27, no. 8 (2019): 1221, doi:10.1002/oby.22568.
  10. 10. Gertjan Schaafsma, “The Protein Digestibility–Corrected Amino Acid Score,” The Journal of Nutrition 130, no. 7 (2000): 1865S–67S, doi:10.1093/jn/130.7.1865S.
  11. 11. B. J. Schoenfeld and A. A. Aragon, “How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution,” Journal of the International Society of Sports Nutrition 15, no. 10 (2018), doi:10.1186/s12970-018-0215-1.
  12. 12. Ann C. Skulas-Ray, Peter W. F. Wilson, William S. Harris, Eliot A. Brinton, et al, “Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory from the American Heart Association,” Circulation 140, no. 12 (2019): e673–91, doi:10.1161/CIR.0000000000000709.
  13. 13. T. Aung, J. Halsey, D. Kromhout, et al, “Associations of Omega-3 Fatty Acid Supplement Use With Cardiovascular Disease Risks: Meta-analysis of 10 Trials Involving 77917 Individuals,” JAMA Cardiology 3, no. 3 (2018): 225–34, doi:10.1001/jamacardio.2017.5205.
  14. 14. A. S. Abdelhamid, T. J. Brown, J. S. Brainard, et al, “Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease,” Cochrane Database Syst Rev. 11, no. 11 (2018): CD003177, doi:10.1002/14651858.CD003177.pub4.
  15. 15. Monterey Bay Aquarium Foundation Seafood Watch, https://www.seafoodwatch.org.
  16. 16. C. D. Gardner, J. C. Hartle, R. D. Garrett, L. C. Offringa, and A. S. Wasserman, “Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United States,” Nutr Rev. 77, no. 4 (2019): 197–215, doi:10.1093/nutrit/nuy073.
  17. 17. B. Eisenhauer, S. Natoli, G. Liew, and V. M. Flood, “Lutein and Zeaxanthin-Food Sources, Bioavailability and Dietary Variety in Age-Related Macular Degeneration Protection,” Nutrients 9, no. 2 (2017): 120, doi:10.3390/nu9020120.
  18. 18. National Institutes of Health Office of Dietary Supplements, “Choline Fact Sheet for Health Professionals,” National Institutes of Health, Updated July 20, 2020, https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/.
  19. 19. G. A. Soliman, “Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease,” Nutrients 10, no. 6 (2018): 780, doi:10.3390/nu10060780.
  20. 20. I. Berrazaga, V. Micard, M. Gueugneau, and S. Walrand, “The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review,” Nutrients 11, no. 8 (2019): 1825, doi:10.3390/nu11081825.
  21. 21. J. Martinez and J. E. Lewi, “An unusual case of gynecomastia associated with soy product consumption,” Endocr Pract. 14, no. 4 (2008): 415–18, doi:10.4158/EP.14.4.415.
  22. 22. N. Miyanaga, H. Akaza, S. Hinotsu, et al, “Prostate cancer chemoprevention study: an investigative randomized control study using purified isoflavones in men with rising prostate-specific antigen,” Cancer Sci. 103, no. 1 (2012): 125–30, doi:10.1111/j.1349-7006.2011.02120.x.
  23. 23. M. Chen, Y. Rao, Y. Zheng, et al, “Association between soy isoflavone intake and breast cancer risk for pre- and post-menopausal women: a meta-analysis of epidemiological studies,” PLoS One 9, no. 2 (2014): e89288, doi:10.1371/journal.pone.0089288.
  24. 24. S. M. Nachvak, S. Moradi, J. Anjom-Shoae, et al, “Soy, soy isoflavones, and protein intake in relation to mortality from all causes, cancers, and cardiovascular diseases: a systematic review and dose-response meta-analysis of prospective cohort studies,” J Acad Nutr Diet. 119, no. 9 (2019): 1483–1500, e17, doi:10.1016/j.jand.2019.04.011.
  25. 25. M. Chen, Y. Rao, Y. Zheng, et al, “Association between soy isoflavone intake and breast cancer risk for pre- and post-menopausal women: a meta-analysis of epidemiological studies,” PLoS One 9, no. 2 (2014): e89288, doi:10.1371/journal.pone.0089288.
  26. 26. M. Touillaud, A. Gelot, S. Mesrine, et al, “Use of dietary supplements containing soy isoflavones and breast cancer risk among women aged >50 y: a prospective study,” Am J Clin Nutr. 109, no. 3 (2019): 597–605, doi:10.1093/ajcn/nqy313.
  27. 27. A. Mie, H. R. Andersen, S. Gunnarsson, et al, “Human health implications of organic food and organic agriculture: a comprehensive review,” Environ Health 16, no. 1 (2017): 111, doi:10.1186/s12940-017-0315-4.
  28. 28. Carly Hyland, Asa Bradman, Roy Gerona, Sharyle Patton, Igor Zakharevich, Robert B. Gunier, and Kendra Klein, “Organic diet intervention significantly reduces urinary pesticide levels in U.S. children and adults,” Environmental Research 171 (2019): 568–75, ISSN 0013–9351, doi:10.1016/j.envres.2019.01.024.
  29. 29. C. K. Winter and J. M. Katz, “Dietary exposure to pesticide residues from commodities alleged to contain the highest contamination levels,” J Toxicol. (2011): 589674, doi:10.1155/2011/589674.
  30. 30. Helen Thompson, “How did humans learn to digest milk?” Genetic Literacy Project, June 8, 2015, https://geneticliteracyproject.org/2015/06/08/how-did-humans-learn-to-digest-milk/.
  31. 31. C. M. Kerksick, S. Arent, B. J. Schoenfeld, et al, “International society of sports nutrition position stand: nutrient timing,” J Int Soc Sports Nutr. 14 (2017): 33, doi:10.1186/s12970-017-0189-4.
  32. 32. A. A. Aragon and B. J. Schoenfeld, “Nutrient timing revisited: is there a post-exercise anabolic window?,” J Int Soc Sports Nutr. 10, no. 1 (2013): 5, doi:10.1186/1550-2783-10-5.

chapter 7: make friends with fats

  1. 1. Ann F. La Berge, “How the Ideology of Low Fat Conquered America,” Journal of the History of Medicine and Allied Sciences 63, no. 2 (April 2008): 139–77, doi:10.1093/jhmas/jrn001.
  2. 2. L. Tappy, “Thermic effect of food and sympathetic nervous system activity in humans,” Reprod Nutr Dev. 36, no. 4 (1996): 391–97, doi:10.1051/rnd:19960405.
  3. 3. R. DuBroff, M. de Lorgeril, “Fat or fiction: the diet-heart hypothesis,” BMJ Evidence-Based Medicine, first published online May 29, 2019, doi: 10.1136/bmjebm-2019-111180.
  4. 4. V. W. Zhong, L. Van Horn, M. C. Cornelis, et al, “Associations of Dietary Cholesterol or Egg Consumption with Incident Cardiovascular Disease and Mortality,” JAMA 321, no. 11 (2019): 1081–95, doi:10.1001/jama.2019.1572.
  5. 5. Mi Ah Han, Dena Zeraatkar, Gordon H. Guyatt, et al, “A Systematic Review and Meta-Analysis of Cohort Studies.” Annals of Internal Medicine 171, no. 10 (2019): 711–20, doi:10.7326/M19-0699.
  6. 6. National Institutes of Health Office of Dietary Supplements, “Omega-3 Fatty Acids Fact Sheet for Health Professionals,” National Institutes of Health, updated October 17, 2019, https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.
  7. 7. J. J. DiNicolantonio and J. H. O’Keefe, “Importance of maintaining a low omega–6/omega–3 ratio for reducing inflammation,” Open Heart 5 (2018): e000946, doi:10.1136/openhrt-2018-000946.
  8. 8. FDA, “FDA Approves New Qualified Health Claim for Oils High in Oleic Acid That Cut Risk of Coronary Heart Disease,” Today’s Dietitian, accessed July 19, 2020, https://www.todaysdietitian.com/news/exclusive1218.shtml.
  9. 9. Penny-Kris Etherton, Robert H. Eckel, Barbara V. Howard, et al, “Lyon Diet Heart Study,” Circulation 103, no. 13 (2001): 1823–18253, doi:10.1161/01.CIR.103.13.1823.
  10. 10. P. W. Siri-Tarino, Q. Sun Q, F. B. Hu, R. M. Krauss, “Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease,” Am J Clin Nutr. 91, no. 3 (2010): 535–46, doi:10.3945/ajcn.2009.27725.
  11. 11. R. J. de Souza, A. Mente, A. Maroleanu, et al, “Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies,” BMJ 351 (2015): h3978, doi:10.1136/bmj.h3978.
  12. 12. Frank M. Sacks, Alice H. Lichtenstein, Jason H. Y. Wu, et al, “Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association,” Circulation 136, no. 3 (2017): e1–e23, doi:10.1161/CIR.0000000000000510.
  13. 13. J. A. Nettleton, I. A. Brouwer, R. P. Mensink, C. Diekman, and G. Hornstra, “Fats in Foods: Current Evidence for Dietary Advice,” Ann Nutr Metab. 72, no. 3 (2018): 248–54, doi:10.1159/000488006.
  14. 14. T. A. O’Sullivan, K. Hafekost, F. Mitrou, and D. Lawrence, “Food sources of saturated fat and the association with mortality: a meta-analysis,” Am J Public Health 103, no. 9 (2013): e31–e42, doi:10.2105/AJPH.2013.301492.
  15. 15. National Cancer Institute, “Identification of Top Food Sources of Various Dietary Components,” Epidemiology and Genomics Research Program, updated November 30, 2019, https://epi.grants.cancer.gov/diet/foodsources.
  16. 16. M. D. White, A. A. Papamandjaris, and P. J. Jones, “Enhanced postprandial energy expenditure with medium-chain fatty acid feeding is attenuated after 14 d in premenopausal women,” Am J Clin Nutr. 59, no. 5 (1999): 883–89, doi:10.1093/ajcn/69.5.883.
  17. 17. Renan da Silva Lima and Jane Mara Block, “Coconut oil: what do we really know about it so far?,” Food Quality and Safety 3, no. 2 (May 2019): 61–72, doi:10.1093/fqsafe/fyz004.
  18. 18. Valentina Remig, Barry Franklin, Simeon Margolis, Georgia Kostas, Theresa Nece, and James C. Street, “Trans Fats in America: A Review of Their Use, Consumption, Health Implications, and Regulation,” Journal of the American Dietetic Association 110, no. 4 (2010): 585–92, doi:10.1016/j.jada.2009.12.024.
  19. 19. C. Gayet-Boyer, F. Tenenhaus-Aziza, C. Prunet, et al, “Is there a linear relationship between the dose of ruminant trans-fatty acids and cardiovascular risk markers in healthy subjects: results from a systematic review and meta-regression of randomised clinical trials,” Br J Nutr. 112, no.12 (2014): 1914–22, doi:10.1017/S0007114514002578.
  20. 20. J. Song, J. Park, J. Jung, et al, “Analysis of Trans Fat in Edible Oils with Cooking Process,” Toxicol Res. 31, no. 3 (2015): 307–12, doi:10.5487/TR.2015.31.3.307.
  21. 21. G. A. Soliman, “Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease,” Nutrients 10, no. 6 (2018): 780, doi:10.3390/nu10060780.
  22. 22. S. Chiu, P. T. Williams, and R. M. Krauss, “Effects of a very high saturated fat diet on LDL particles in adults with atherogenic dyslipidemia: A randomized controlled trial,” PLoS One 12, no. 2 (2017): e0170664, doi:10.1371/journal.pone.0170664.
  23. 23. James J. DiNicolantonio and James H. O’Keefe, “Effects of dietary fats on blood lipids: a review of direct comparison trials.” Open Heart 5, no. 2 (2018): e000871, doi:10.1136/openhrt-2018-000871.

chapter 8: rosé water all day

  1. 1. Heinz Valtin (with the technical assistance of Sheila A. Gorman), “ ‘Drink at least eight glasses of water a day.’ Really? Is there scientific evidence for ‘8 × 8’?,” American Journal of Physiology 283, no. 5 (2002): R993–R1004, doi:10.1152/ajpregu.00365.2002.
  2. 2. Cleveland Clinic, “What the Color of Your Pee Says About You,” Cleveland Clinic, October 31, 2013, https://health.clevelandclinic.org/what-the-color-of-your-urine-says-about-you-infographic.
  3. 3. Barry M. Popkin, Kristen E. D’Anci, and Irwin H. Rosenberg, “Water, hydration, and health,” Nutrition Reviews 68, no. 8 (2010): 439–58, doi:10.1111/j.1753-4887.2010.00304.x.
  4. 4. James L. Lewis III, “Water and Sodium Balance,” Merck Manual, June 2020, https://www.merckmanuals.com/en-ca/professional/endocrine-and-metabolic-disorders/fluid-metabolism/water-and-sodium-balance.
  5. 5. J. McNeil-Masuka and T. J. Boyer, “Insensible Fluid Loss,” StatPearls Publishing (July 2019), https://www.ncbi.nlm.nih.gov/books/NBK544219.
  6. 6. Kamal Patel, “Caffeine,” Examine.com, October 7, 2019, https://examine.com/supplements/caffeine/.
  7. 7. Diane C. Mitchell, Carol A. Knight, Jon Hockenberry, Robyn Teplansky, and Terryl J. Hartman, “Beverage caffeine intakes in the U.S.,” Food and Chemical Toxicology 63 (2014): 136–42, doi:10.1016/j.fct.2013.10.042.
  8. 8. K. Yamagata, “Do Coffee Polyphenols Have a Preventive Action on Metabolic Syndrome Associated Endothelial Dysfunctions? An Assessment of the Current Evidence,” Antioxidants (Basel) 7, no. 2 (2018): 26, doi:10.3390/antiox7020026.
  9. 9. Kamal Patel, “Caffeine.”
  10. 10. U.S. Department of Agriculture, “Natural Peanut Butter,” FoodData Central, updated November, 1, 2017, https://fdc.nal.usda.gov/fdc-app.html#/food-details/456107/nutrients.
  11. 11. U.S. Department of Agriculture, “Seeds, hemp seed, hulled,” FoodData Central, April 1, 2019, https://fdc.nal.usda.gov/fdc-app.html#/food-details/170148/nutrients.
  12. 12. U.S. Department of Agriculture, “Raw Almonds,” FoodData Central, updated July 14, 2017, https://fdc.nal.usda.gov/fdc-app.html#/food-details/487752/nutrients.
  13. 13. U.S. Department of Health & Human Services, “Guidelines for Alcohol,” Centers for Disease Control and Prevention, accessed July 19, 2020, https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm.
  14. 14. Canadian Centre on Substance Use and Addiction, “Canada’s Low-Risk Alcohol Drinking Guidelines,” Canadian Centre on Substance Use and Addiction, 2018, https://www.ccsa.ca/sites/default/files/2019-09/2012-Canada-Low-Risk-Alcohol-Drinking-Guidelines-Brochure-en.pdf.
  15. 15. A. Y. Berman, R. A. Motechin, M. Y. Wiesenfeld, et al, “The therapeutic potential of resveratrol: a review of clinical trials,” npj Precision Oncology 1, no. 35 (2017), doi:10.1038/s41698-017-0038-6.
  16. 16. S. Cains, C. Blomeley, M. Kollo, et al, “Agrp neuron activity is required for alcohol-induced overeating,” Nature Communications 8, no. 14014 (2017), doi:10.1038/ncomms14014.
  17. 17. U.S. Department of Health and Human Services, “Alcohol Alert,” National Institute on Alcohol Abuse and Alcoholism 46 (1999), https://pubs.niaaa.nih.gov/publications/aa46.htm.
  18. 18. Yin Cao, Walter C. Willett, Eric B. Rimm, L. StampferMeir, and Edward L. Giovannucci, “Light to moderate intake of alcohol, drinking patterns, and risk of cancer: results from two prospective US cohort studies,” BMJ 351 (2015): h4238, doi:10.1136/bmj.h4238.

chapter 10: gut health

  1. 1. G. Vighi, F. Marcucci, L. Sensi L, G. Di Cara, and F. Frati, “Allergy and the gastrointestinal system,” Clin Exp Immunol, 153 (2008): suppl 1, 3–6, doi:10.1111/j.1365-2249.2008.03713.x.
  2. 2. Hao Wang, Chuan-Xian Wei, Lu Min, and Ling-Yun Zhu, “Good or bad: gut bacteria in human health and diseases,” Biotechnology & Biotechnological Equipment 32, no. 5 (2018): 1075–80, doi:10.1080/13102818.2018.1481350.
  3. 3. V. K. Gupta, S. Paul, and C. Dutta, “Geography, Ethnicity or Subsistence-Specific Variations in Human Microbiome Composition and Diversity,” Frontiers Microbiology 8 (2017): 1162, doi:10.3389/fmicb.2017.01162.
  4. 4. Bruno Senghor, Cheikh Sokhna, Raymond Ruimy, and Jean-Christophe Lagier, “Gut microbiota diversity according to dietary habits and geographical provenance,” Human Microbiome Journal 7–8 (2018): 1–9, doi:10.1016/j.humic.2018.01.001.
  5. 5. B. A. Williams, L. J. Grant, M. J. Gidley, and D. Mikkelsen, “Gut Fermentation of Dietary Fibres: Physico-Chemistry of Plant Cell Walls and Implications for Health,” International Journal of Molecular Sciences 18, no. 10 (2017): 2203, doi:10.3390/ijms18102203.
  6. 6. GMFH Editing Team, “Short-chain fatty acids,” Gut Microbiota for Health, July 14, 2016, https://www.gutmicrobiotaforhealth.com/short-chain-fatty-acids/.
  7. 7. N. E. Diether and B. P. Willing, “Microbial Fermentation of Dietary Protein: An Important Factor in Diet–Microbe–Host Interaction,” Microorganisms 7, no. 1 (2019): 19, doi:10.3390/microorganisms7010019.
  8. 8. A. K. DeGruttola, D. Low, A. Mizoguchi, and E. Mizoguchi, “Current Understanding of Dysbiosis in Disease in Human and Animal Models,” Inflamm Bowel Dis. 22, no. 5 (2016): 1137–50, doi:10.1097/MIB.0000000000000750.
  9. 9. Manon Oliero, “Understanding probiotics and their benefits: an ISAPP infographic,” Gut Microbiota for Health, September 18, 2019, https://www.gutmicrobiotaforhealth.com/understanding-probiotics-and-their-benefits-an-isapp-infographic.
  10. 10. Monash University, “Prebiotic diet—FAQs,” Monash University, updated February 2020, https://www.monash.edu/medicine/ccs/gastroenterology/prebiotic/faq.
  11. 11. M. J. Scourboutakos, B. Franco-Arellano, S. A. Murphy, S. Norsen, E. M. Comelli, M. R. L’Abbé, “Mismatch between Probiotic Benefits in Trials versus Food Products,” Nutrients 9 (2017): 400, doi:10.3390/nu9040400.
  12. 12. Kristina Campbell, “Your guide to the difference between fermented foods and probiotics,” Gut Microbiota for Health, July 26, 2017, https://www.gutmicrobiotaforhealth.com/guide-difference-fermented-foods-probiotics.
  13. 13. H. Zhang, C. Yeh, Z. Jin, et al, “Prospective study of probiotic supplementation results in immune stimulation and improvement of upper respiratory infection rate,” Synth Syst Biotechnol. 3, no. 2 (2018): 113–20, doi:10.1016/j.synbio.2018.03.001.
  14. 14. Hanna Fjeldheim Dale, et al, “Probiotics in Irritable Bowel Syndrome: An Up-to-Date Systematic Review,” Nutrients 11, no. 9 (2019): 2048, doi:10.3390/nu11092048.
  15. 15. C. L. Yang, J. Schnepp, and R. M. Tucker, “Increased Hunger, Food Cravings, Food Reward, and Portion Size Selection after Sleep Curtailment in Women Without Obesity,” Nutrients 11, no. 3 (2019): 663, doi:10.3390/nu11030663.
  16. 16. R. Leproult and E. Van Cauter, “Role of sleep and sleep loss in hormonal release and metabolism,” Endocr Dev. 17 (2010), 11–21, doi:10.1159/000262524.
  17. 17. SleepFoundation.org, “The Connection Between Sleep and Overeating,” SleepFoundation.org, accessed July 19, 2020, https://www.sleepfoundation.org/articles/connection-between-sleep-and-overeating.
  18. 18. E. C. Hanlon, E. Tasali, R. Leproult, et al, “Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol,” Sleep 39, no. 3 (2016): 653–64, doi:10.5665/sleep.5546.
  19. 19. M. P. St.-Onge, A. Mikic, and C. E. Pietrolungo, “Effects of Diet on Sleep Quality,” Advances in Nutrition 7, no. 5 (2016): 938–49, doi:10.3945/an.116.012336.
  20. 20. X. Meng, Y. Li, S. Li, et al, “Dietary Sources and Bioactivities of Melatonin,” Nutrients 9, no. 4 (2017): 367, doi:10.3390/nu9040367.
  21. 21. W. R. Pigeon, M. Carr, C. Gorman, and M. L. Perlis, “Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study,” Journal of Medicinal Food 13, no. 3 (2010): 579–83, doi:10.1089/jmf.2009.0096.
  22. 22. D. M. Richard, M. A. Dawes, C. W. Mathias, A. Acheson, N. Hill-Kapturczak, D. M. Dougherty, “L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications,” International Journal of Tryptophan Research. 2 (2009): 45–60, doi:10.4137/ijtr.s2129.
  23. 23. Emily Wax, RD, CNSC, “Magnesium in diet,” MedlinePlus, updated February 2, 2019, https://medlineplus.gov/ency/article/002423.htm.
  24. 24. National Institutes of Health Office of Dietary Supplements, “Magnesium Fact Sheet for Health Professionals,” National Institutes of Health, updated March 24, 2020, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
  25. 25. I. O. Ebrahim, C. M. Shapiro, A. J. Williams, and P. B. Fenwick, “Alcohol and Sleep I: Effects on Normal Sleep,” Alcohol Clin Exp Res. 37 (2013): 539–49, doi:10.1111/acer.12006.
  26. 26. Michal Werbner, Yiftah Barsheshet, Nir Werbner, Mor Zigdon, Itamar Averbuch, et al, “Social-Stress-Responsive Microbiota Induces Stimulation of Self-Reactive Effector T Helper Cells,” mSystems 4, no. 4 (2019): e00292-18, doi:10.1128/mSystems.00292-18.
  27. 27. J. P. Karl, A. M. Hatch, S. M. Arcidiacono, et al, “Effects of Psychological, Environmental and Physical Stressors on the Gut Microbiota,” Frontiers Microbiology 9 (2018): 2013, doi:10.3389/fmicb.2018.02013.
  28. 28. J. R. Kelly, P. J. Kennedy, J. F. Cryan, T. G. Dinan, G. Clarke, and N. P. Hyland, “Breaking down the barriers: the gut microbiome, intestinal permeability and stress-related psychiatric disorders,” Frontiers of Cellular Neuroscience 9 (2015): 392, doi:10.3389/fncel.2015.00392.
  29. 29. Cristina Rabasa and Suzanne Dickson, “Impact of stress on metabolism and energy balance,” Current Opinion in Behavioral Sciences 9 (2016): 71–77, doi:9.10.1016/j.cobeha.2016.01.011.
  30. 30. A. J. Tomiyama, M. F. Dallman, and E. S. Epel, “Comfort food is comforting to those most stressed: evidence of the chronic stress response network in high stress women,” Psychoneuroendocrinology 36, no. 10 (2011): 1513–19, doi:10.1016/j.psyneuen.2011.04.005.
  31. 31. R. R. Klatzkin, A. Baldassaro, and E. Hayden, “The impact of chronic stress on the predictors of acute stress-induced eating in women,” Appetite 123 (2018): 343–51, doi:10.1016/j.appet.2018.01.007.
  32. 32. C. B. Ebbeling, J. F. Swain, H. A. Feldman, et al, “Effects of dietary composition on energy expenditure during weight-loss maintenance,” JAMA 307, no. 24 (2012): 2627–34, doi:10.1001/jama.2012.6607.
  33. 33. K. Chandrasekhar, J. Kapoor, and S. Anishetty, “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults,” Indian J Psychol Med. 34, no. 3 (2012): 255–62, doi:10.4103/0253-7176.106022.
  34. 34. Kamal Patel, “Ashwagandha,” Examine.com, June 25, 2020, https://examine.com/supplements/ashwagandha/.