Page references for sidebars are italicized.
A
Achor, Shawn, 191
adenosine triphosphate (ATP)/adenosine, 122, 126, 145, 165, 166, 221
ADHD (attention deficit hyperactivity disorder), 121, 221
adrenaline, 126, 127, 137, 145, 147, 167, 221
aerobic exercise/metabolism, 221
anaerobic exercise/metabolism vs., 165–66, 166, 169–71, 170
calories burned and, 165
cardiovascular (coronary artery/heart) disease and, 173
cognition and, 177
lifestyle and, 84
weight loss and, 164
aging
attitude about, 11
cortisol and, 19
hormones and, 146
ketones and, 186
meditation and, 145–46
mindfulness and, 145
phytonutrients and, 74
sleep and, 124
stress and, 144
telomeres and, 19–20
alignment/posture exercises, 182–83
allergies, 4, 37, 42–43, 49–50, 58
alpha-linolenic acid (ALA), 78, 85, 94, 94, 104–5, 106, 221
Alzheimer’s disease, 221
coconut oil and, 101
death (mortality) and, 24
gut bacteria (flora) and, 48
ketones and, 186
LPS and, 41
meditation and, 149
turmeric and, 112
amino acids, 221
arginine/L-arginine, 102, 103–4
gut and, 37
protein and, 229
as resource, 2
in specific foods, 60, 115, 168, 169
tryptophan/L-tryptophan, 47, 48, 105, 231
anaerobic exercise/metabolism, 165, 166, 166, 170, 170–71, 221, 226, 230
animal foods/products. See also specific types of
in Africans’/African-American diets, 38
eliminating from diet, 55–58
as inflammation source, 8
leaky gut and, 49
protein and, 65
saturated fats and, 91, 93, 230
as unhealthful, 63, 71, 87, 106
antioxidants, 187, 221. See also specific types of
arthritis, x, 32, 110, 111–12, 112, 140. See also specific types of
artificial colorings and/or flavorings, 66, 70
artificial sweeteners, 67–69, 68, 69, 70, 72
asanas, 141, 142, 148, 152, 221
atherosclerosis/atherosclerotic plaque, 221
coconut oil and, 101
endothelial dysfunction and, 27
high cholesterol and, 30
lifestyle and, 84
turmeric and, 113
autoimmune disease(s), 222. See also specific diseases
body imbalance and, x
childhood nutrition and, 30
cortisol and, 19
gut bacteria/microbiome and, 37, 43–44
milk and, 63
treatment for, 49
autonomic nervous system, 15, 16, 46, 126, 154, 222, 228, 230
B
beans
butyrate production and, 88
carbohydrates and, 79–80
as low-calorie dense food, 82, 83, 88
Bedi, Kiran, 155
blood pressure. See also hypertension (high blood pressure)
conditioning and, 172
epinephrine and, 224
eustress and, 167
hydration to maintain, 118
norepinephrine and, 228
PNS or SNS and, 15, 20, 46, 167
body composition/body fat, 173–75, 174, 175, 176, 178, 185, 188, 222, 228. See also percentage body fat; specific types of body fat
body mass index (BMI), 25, 30–31, 133, 147, 148, 222
bone health, 60, 61, 62, 64, 179–80
brain-derived neurotrophic factor (BDNF), 177, 222
breast cancer
body fat/hormones and, 174
death (mortality) and, 24
sleep and, 133
specific foods and, 105, 112, 113
stress and, 145
weight and, 31
yoga and, 147
breathing
gut-brain axis and, 46
as mind/body technique, 141, 145, 149, 157
as prescription, 157
recharging and, 196
yoga and, 141, 141–42, 144, 146, 150, 153, 154, 155, 229
brown adipose fat (BAT), 176
butter/butter alternatives, 58, 64, 83, 91
C
calcium
beans and/or greens and, 8, 62
bone health and, 62
caffeine and, 62
dairy vs. non-dairy consumption and, 59, 60–61, 61, 62, 64–65
high-sodium/high-protein diets and, 60
prostate cancer and, 62
vegetables and, 77
vitamin D and, 61
calories, 222
calorie (caloric) density, 81–83, 82, 83, 100, 102, 104, 222
counting, 88
dehydration/drinking water and, 119, 120
exercise and, 164–65, 165, 181
increased consumption of, 185
walnuts and, 103
cancer. See also specific types of cancer
body imbalance and, x
butyrate and, in legumes, 81
carcinogens, 56, 113, 222, 229
cardiovascular (coronary artery/heart) disease and, 185
diet/nutrition and, 30
environmental insults and, 7
exercise and, 160, 163, 174, 180
fasting and, 187
genetics and, 7
increase in, 3
optimism and, 190
probiotics and, 51
SCFAs and, 39
specific foods and, 56, 56, 58, 62–63, 76, 110, 112, 113, 114, 115
weight and, 31
carbohydrates, 222
diabetes and, 26
exercise and, 168
refined, as unhealthy, 92–93
saturated fats vs., 92–93
specific foods and, 79–80, 115
workouts and, 168
cardiac catheterization, 54, 222
cardiac C-reactive protein, 29, 222
cardiovascular (coronary artery/heart) disease, 222
ALA and, 104–5
body imbalance and, x
cholesterol and, 30
diet/nutrition and, 29, 30, 48, 55, 84, 98
exercise and, 160, 161, 163, 173, 174
fats (dietary) and, 92, 93, 97, 98, 101
genetics and, 7
inflammation and, 29–30
lifestyle changes and, 84, 147–48
obesity/weight and, 31, 32, 185
omega-3/omega-6 fatty acids and, 93, 94, 94, 95
optimism and, 190
sedentary lifestyle and, 163
sodium (salt) and, 67
specific foods and, 55, 56, 57, 59, 65, 74, 75, 76, 77, 84–85, 98, 99, 101, 103, 112, 115, 115
TMAO and, 40
cardiovascular system, 15, 172, 222
cheese/cheese alternatives, 64, 65, 91
chia seeds, 61, 104, 105, 105, 228
chicken/poultry, 56–57, 65, 72, 83
children’s diet, 106–7
cholesterol (body). See also HDL; LDL
cardiovascular (coronary artery/heart) disease and, 27, 30
drugs/medicines and, 4, 29, 53, 83, 230
genetics and, 7
obesity/overweightness and, 31, 53
plant sterols and, 229
plaque and, 28
specific foods and, 78, 81, 100–101, 102, 102, 103, 105, 106, 113, 114, 115
cholesterol (dietary), 55, 56, 57, 72, 92
circadian rhythm, 122, 125, 134, 135, 223
Clostridium difficile colitis (C. diff), 35, 223
coconut oil, 101–2
cognition, 223
Alzheimer’s disease/turmeric and, 112
DHEA and, 146
exercise and, 177–78
fasting and, 188
galactose in milk and, 59
neurocognitive disorder, 48, 227
prefrontal cortex and, 229
sleep and, 129
stress and, 19
yoga and, 143
colon cancer, 24, 31, 62, 112, 113, 160, 223
constipation, x, 118, 118, 148, 223, 226
COPD (chronic obstructive pulmonary disease), 150, 223
coronary arteries, 26–27, 29, 223
coronary calcium score, 29, 223
cortisol, 223
aging and, 19
body imbalance and, 15–17
exercise and, 173
gut-brain axis and, 47
insulin resistance and, 19
meditation and, 191
mindfulness and, 149
negative emotions and, 193
PNS and, 21
rosemary and, 113
TM and, 154
weight and, 18
yoga to decrease, 144, 145, 147
C-reactive protein (CRP)/cardiac C-reactive protein, 29, 132, 222, 223
cytokines, 40, 133, 174, 223, 225
D
dairy products. See also specific types of
cardiovascular (coronary artery/heart) disease and, 84
death (mortality) and, 100
eliminating, 58–61
fracture risk and, 84
lactose and, 50–51
leaky gut and, 49
osteoporosis and, 62
in patient case, 53
as prevalent, 64
protein and, 64–65
death (mortality)
bone loss and, 179–80
cardiovascular (coronary artery/heart) disease and, 24, 29, 76, 94, 147
diet and, 57, 59, 76, 85, 94, 98, 100
distress and, 14
overweightness/obesity and, 31
saturated fats and, 101
specific foods and, 59, 77, 85, 100
TM and, 154
weight and, 31
yoga and, 144
dementia, 125, 145, 178, 223. See also Alzheimer’s disease
depression
antidepressants and, 4, 47, 47, 47–48, 125, 159–60, 177
body imbalance and, x
chronic stress/inflammation and, 19, 193
as common, 176
exercise and, 159–60, 163, 176, 177, 179
illnesses and, 125
meditation to relieve, 148
negative emotions and, 193
neurotransmitters and, 177
optimism and, 190
in patient case, 159–60
sedentary lifestyle and, 163
seeds and, 105
water contributing to, lack of, 118
detoxification, 2, 117, 136, 223
DHEA (dehydroepiandrosterone), 144, 146, 223
diabetes (and/or prediabetes), 223, 229
death from, 24
exercise and, 174
fasting and, 188
fats (dietary) and, 98
heart disease and, 25
increase in, 114
ketosis and, 87
LPS and, 40
omega-3 fatty acid and, 93
sedentary lifestyle and, 163
sleep and, lack of, 122, 129–30
specific foods and, 51, 68, 69, 77
type 1 and/or type 2 diabetes, 26, 44, 160, 163, 231
yoga and, 147
diet/nutrition. See also specific diets; specific foods or food groups
body fat and, 174
cholesterol and, 30
diet plan failures, 86–88
diseases/conditions and, 25, 48, 49, 84
gut bacteria and, 38–39, 39, 41, 45, 45, 52
inflammation and, 8
LDL and, 30
leaky gut triggers, 49
LPS and, 40
microbiota and, 49
in patient cases, 23, 24, 53–54
weight loss and, 179
distress, 13, 14, 14, 21, 123, 167, 195, 223
docosahexaenoic acid (DHA), 92, 94, 228
drugs/medicines/pills/prescriptions
antibiotics, 35, 37, 38, 40, 48, 50, 71
antidepressants, 4, 47, 47, 47–48, 125, 159–60, 177
complementary healing vs., xi–xii
homeostasis and, 4
lifestyle changes vs., 84
meat in diet and, 58
neurotransmitters and, 177
omega-3 fatty acid and, 93
in patient cases, 23–24, 35, 53–54
side effects and, xi, 4, 7, 11, 112, 124, 159, 180
for sleep disorders, 10
statins/cholesterol-lowering, 4, 29, 53, 230
stress caused by, 1
dysbiosis, 45, 55, 56, 69, 223
E
E. coli, 223
eggs, 40, 55–57, 56, 57, 60, 64, 69, 69–70, 72
eicosapentaenoic acid (EPA), 92, 94, 228
electronic devices
filter for, 134
recharging your life and, 195, 196
sedentary lifestyle and, 164,
sleep and, 134–35, 135, 137, 196
elementary prevention, 11, 224
endocrine gland/endocrine system, 14, 126, 224, 229
endometrial/endometrial cancer, 31, 180, 224
endorphins, 137, 176–77, 181, 224
endothelial function/dysfunction, 27, 29, 55, 56, 132, 144, 147
enteric nervous system, 46
environmental stressors/triggers, 8, 11, 43, 44–45, 45, 48, 49, 125, 125
epinephrine, 15, 17, 18, 221, 224
essential fatty acids (EFAs), 91, 224
estrogen/phytoestrogen, 74, 105, 147, 174, 229
eustress, 13–14, 14, 21, 167, 195, 224
exercise. See also under specific conditions/diseases; specific types of exercises
amount of, 160–62
benefits of/as important, 2, 83, 88, 160
body composition/body fat and, 173–75, 174, 175, 176
cognition and, 177–78
conditioning and, 172
diet/nutrition and, 167–69, 179
METs and, 162
mood and, 176–77
novel ways for, 178
optimism and, 191
overreaching syndrome/overtraining and, 168–69, 170
in patient cases, 23, 159–60, 175
recharging and, 195
sedentary lifestyle and, 25, 88, 161–64, 164, 175
starting to exercise, 181–84, 182–83, 184
tracking, 181–84
weight loss and, 164–65, 165, 175
F
fatigue/exhaustion
body imbalance and, x
gluten sensitivity and, 43
overreaching and, 170
sleep disorders and, 122, 127, 132
yoga/exercise and, to decrease, 139, 144, 145, 179
fatty acids, 92, 99, 102, 186, 186. See also specific types of
fermentation/fermented foods, 51, 63, 80, 85–86, 224, 230
fiber
in Mediterranean diet, 84
polyunsaturated fats and, 93
recommended, in patient case, 54
resistant starches and, 230
satiety and, 82
in shakes, 79
in specific foods, 76, 78, 80, 81, 88, 102, 102, 103, 104, 105, 106, 115
TMAO and, 55
vagus nerve and, 46
Firmicutes and/or Prevotella, 38–39, 39, 224
flaxseeds/flaxseed oil, 96, 96, 97, 104, 105, 107, 228
fractures (of the bone), 59, 59–60, 60, 61, 62, 64, 84, 179
free radicals, 19, 56, 56, 114, 127, 187, 224
fresh and/or homemade foods, 66–67, 69–70, 72, 77, 88–89
fruits and vegetables, 74, 75, 75–77, 76, 77, 78, 84–85, 88, 89, 100
functional medicine, viii, 11, 224
G
gardening, as exercise, 180
general adaptation syndrome, 14, 224
genes (DNA), 224
autism and, 48
cells and, 19
fasting and, 187
free radicals and, 127
genetic insult, illness and, 7
GMOs (genetically modified organisms), 11, 70, 71, 224
gut-brain axis and, 47
leaky gut and, 45
optimism and, 190
glucose (blood sugar), 224
adiponectin and, 221
brown adipose fat and, 176
exercise and, 160, 165, 166, 170, 178
fasting and, 187
fructose and, 224
glycemic index and, 225
glycogenolysis and, 225
lactose and, 226
metabolic fitness and, 227
pancreas and, 26
in patient case, 24
polycystic ovary syndrome and, 229
sedentary lifestyle and, 150, 163
SNS and, 16
weight and, 31
growth hormone, 126, 136, 144, 146, 173
gut bacteria (flora)
diet/nutrition and, 33, 38–39, 39, 52
eliminating foods and, 55
fasting and, 187
Firmicutes/Prevotella, 38–39, 39
gut-brain axis, 46–49, 47, 49, 225
gut motility, 46
hygiene hypothesis, 49–50, 52, 52
as important, 35
leaky gut, 41–45, 42, 44, 45, 49, 52, 55, 56, 58, 59, 63
microbiome/microbiota, 36, 36–38, 38, 47–49, 50, 52, 227
in patient case, 35
probiotics and, 50–52
resources and, 2
short-chain fatty acids (SCFAs) and, 39–40, 45, 47, 49, 52, 230
weight gain and, 37
H
HDL, 225
fats (dietary) and, 98–99, 101
genetics and, 7
as good cholesterol, 30
trans fats as lowering, 97
walnuts and, 103
yoga and, 148
heterocyclic amines (HCAs), 56, 56, 113, 225
high cholesterol
about, 30
butyrate and, in legumes, 81
cardiovascular (coronary artery/heart) disease and, 30
drugs/medications and, 4
low-carb diets and, 87
obesity and, 31
in patient case, 53
saturated fats and, 92
high-fructose corn syrup, 66, 70
high-intensity workouts, 153, 175, 178
HIV (human immunodeficiency virus), 128, 225
homeostasis, 1–4, 169, 195, 225
hormones, 225. See also specific types of
gut-brain axis and, 47
stress incontinence and, 152
visceral (abdominal) fat and, 174
yoga and, 146–47
hydrogenated oils, 7, 64, 70, 97, 101, 225
hygiene hypothesis, 49–50, 225
hypertension (high blood pressure), 225
cardiovascular (coronary artery/heart) disease and, 29, 31–32
endothelium and, 27
exercise and, 174
interval training and, 178
meditation and, 147
obesity and, 31
sedentary lifestyle and, 163
sodium (salt) in diet and, 4, 55, 56, 65, 67, 116
TM and, 154
visceral (abdominal) fat and, 174
I
imbalance (of the body), 4, 13, 18, 45, 95
immune system, 225
aging and, 20
cortisol and, 18
exercise and, 167, 168, 170, 173
leaky gut and, 43
microbiome and, 38
milk and, 59
SCFAs and, 49
stress and, x
inflammation, 225
blood sugar and, 26
cardiovascular (coronary artery/heart) disease and, 29–30
cortisol and, 15–17
diet/nutrition and, 8
homeostasis and, 4
plant-based diet to reduce, 30
stress and, x, 14, 18–19, 20, 21, 21
inflammatory bowel disease, x, 3, 37, 50, 51, 149, 225
insomnia, 10, 19, 168, 170, 225
insulin/insulin resistance, 225, 226
chronic stress and, 19
cortisol and, 19
leaky gut and, 44
LPS and, 40
pancreas and, 26
polycystic ovary syndrome and, 229
receptors and, 26
sedentary lifestyle and, 163
specific foods and, 26, 55, 56, 68, 69, 81, 114
type 1 or type 2 diabetes and, 26, 231
insults, environmental/genetic, x, 7, 15, 19, 21, 95, 231
intestinal permeability, 41, 43, 45, 226
irritable bowel syndrome (IBS), 10, 148, 226
isometric/isotonic exercises, 142, 171–72, 172, 226
J
joint issues, 3–4, 11, 32, 43, 225. See also arthritis
juices and shakes, 78–79
K
kidney cancer/kidney issues, 24, 31, 45, 61, 62, 87
L
lactic acid, 85, 166–67, 169, 170, 221, 226
lactose/lactose intolerance, 50–51, 63, 226
LDL, 226
cardiovascular (coronary artery/heart) disease and, 29
fats (dietary) and, 97, 98–99, 101
genetics and, 7
omega-6 fatty acids and, 95
in patient case, 23
plaque formation and, 30
specific foods and, 103, 113, 115
yoga and, 148
legumes, 67, 80–81, 81, 82, 83, 88, 100, 103, 229
lifestyle changes/choices, 84, 84, 88, 141, 147–48, 174, 175, 190
linoleic acids (LAs), 94, 95, 98, 226
lipopolysaccharide (LPS), 40, 45, 55, 56, 226
liver cancer/liver issues, 31, 32, 53, 63
lung cancer/lung issues, 3, 20, 24, 31, 180. See also COPD (chronic obstructive pulmonary disease)
malabsorption, 43, 50, 51, 226
maximum predicted heart rate (MPHR), 170, 227
meat
death (mortality) and, 100
eliminating from diet, 55, 57, 57–58, 83, 196
ketosis and, 87
low-carb diets and, 87
mortality risk and, 100
plant-based diet vs., 85
protein and, 65
red meat, 49, 55–57, 56, 57, 60, 72
saturated fats and, 91
SCFAs and, 40
stress and, x
in Western diet, 85
meditation
cardiovascular health and, 147
exercise and, 191
glucose (blood sugar) and, 152
memory and, 149
as mind/body technique, 141, 145
mood and, 148
optimism and, 191
recharging and, 195
Transcendental Meditation (TM), 143, 154
yoga and, 141, 142–43, 146, 153, 154, 155, 156, 157, 231
Mediterranean diet, 84, 85, 96, 98, 99–100, 100, 102, 105
melatonin, 125, 126, 133–34, 135, 227, 229
metabolic equivalent of tasks (METs), 161, 162, 180, 227
metabolic fitness/issues, 122, 127, 139, 163, 165, 187, 227
metabolism, 227
adiponectin and, 221
aging and, 20
dehydration and, 119
endocrine and, 224
exercise and, 160, 166, 169, 170, 171, 172
fasting and, 187
hormones and, 146
lactic acid and, 226
metabolites and, 40
type 1 diabetes and, 231
visceral (abdominal) fat and, 174
microbiome/microbiota, 36, 36–38, 38, 47–49, 50, 52, 227
milk, 58–59, 59, 62–63, 64, 65, 72, 91
mind-body connection, 139–40, 141
mindfulness, 141, 142, 145, 148–49, 155–56, 227
mitochondria, 145, 172, 176, 227
monounsaturated fats (MUFAs), 91, 92, 96, 98–100, 101, 103, 104, 227
mood
acupuncture and, 11
exercise and, 167, 168, 176–77
gut bacteria (flora) and, 35
neurotransmitters and, 159–60
optimism and, 189
play and, 181
serotonin and, 47
multiple sclerosis, x, 44, 227
multitasking, 155–57, 156, 157, 195
muscle fatigue/soreness, 102, 166, 167, 168, 170, 170
myocardial infarction (MI), 85, 154, 227
N
National Institutes of Health, 36
neurocognitive disorder, 48, 227
neurodegenerative conditions, 125, 227. See also specific types of
neurotransmitters, 15, 47, 48, 159–60, 176, 177, 228
norepinephrine, 15, 17, 18, 167, 177, 228
nuts and seeds, 102–7, 103, 104, 105, 106, 107
O
obesity, 228
body imbalance and, 3
diet/nutrition and, 31, 69, 88
environmental triggers and, 32, 45
fasting and, 187
hydration and, 119
increasing, 185
microbiota and, 37, 39 in patient case, 23–24
prevention and, 4
sedentary lifestyle and, 25, 163
oils (dietary), 96, 96, 100, 107. See also specific types of
olive oil, 96, 98, 99, 99, 100, 103, 107, 227
omega-3 fatty acid(s), 228
blood vessel narrowing and, 95
breakdown and, 92
as essential fatty acid, 91
fermentation and, 85
sources of, 97
in specific foods, 57, 78, 96, 96, 102, 105
omega-6 fatty acid(s), 92, 93, 94–96, 98, 101, 102, 226
osteoarthritis, 24, 171, 179, 228
ovarian cancer, 62
overreaching syndrome/overtraining, 168–69, 170, 228
overweightness
calories and, 185
death/illness and, 31
diet/nutrition and, 33, 83, 87
fasting and, 185
sedentary lifestyle and, 25, 31, 32, 33
sleep apnea and, 132
oxidative stress, 228
chronic stress and, 18
distress as trigger for, 14
exercise and, 168
fasting and, 188
free radicals and, 19
MUFAs and, 98
phytonutrients to aid against, 74
specific foods and, 56, 59, 59, 63, 76, 102, 102, 110
yoga to decrease, 145
P
packaged foods, 66, 70, 88, 89, 93
palm oil, 101
parasympathetic nervous system (PNS), 15, 16, 17, 46, 127, 142, 154, 167, 195, 228
percentage body fat, 31, 173, 175, 178, 179, 222, 228
photosensitive retinal ganglion cells (ipRGCs), 134, 228
phytoestrogen/estrogen, 74, 105, 147, 174, 229
phytonutrients, 2, 74, 110, 111, 229
plant-based diet/lifestyle as beneficial, 8, 83, 84, 84–85
calcium and, 61
cardiovascular (coronary artery/heart) disease and, 30, 59
children and, 106–7
microbiota and, 49
omega-3 fatty acids and, 94, 103
as prescription, 52
protein and, 65
SCFAs and, 40
plant sterols, 64, 74, 102, 102, 106, 229
plaque, 229
coronary calcium score and, 223
diseases and, 26, 27–29, 28, 30, 31, 112, 114, 221, 227
exercise and, 163
formation of, 28
LDL and, 226
linoleic acid and, 95
oil and, 102
plant-based diet and, 84
polyunsaturated fats and, 99
specific foods and, 102, 105, 113, 114, 115
statins and, 29
platelet aggregation/platelets, 27, 95, 115, 163, 229
play, as exercise, 181, 184, 196
polycyclic aromatic hydrocarbons, 56, 229
polycystic ovary syndrome (PCOS), 147, 229
polyunsaturated fats (PUFAs), 92, 93, 95, 98–99, 101, 102, 229
positive psychology, 192–93
positron emission tomography (PET) scans, 176, 229
pranyama breathing, 141, 141, 142, 229
preservatives, 25, 55, 66, 67, 69, 229
probiotics, 40, 48, 50–52, 85, 229
processed foods. See also specific types of
carbohydrates and, 79
eliminating, 52, 65–67, 69, 72, 82, 83, 196
gut-brain axis and, 49
leaky gut and, 49
plant-based diet vs., 65
unsaturated fats and, 93
in Western/American diet, 85, 86–87
prostate cancer, 31, 62, 74, 104, 112, 113, 180
protein (body), 128, 136, 145, 168, 174, 221, 229. See also specific types of
protein (dietary)
amount of, 64–65
calcium absorption and, 60
exercise and, 168
in plant foods, 8, 74, 78, 80, 82, 104, 105, 115
SCFAs and, 40
psychomotor performance, 128–29, 229
R
recharging, 195–96
refined foods, 66, 70, 77, 79, 80, 92, 93
REM (rapid eye movement) sleep, 123, 124, 131, 230
resistance exercise, 171–72, 172, 173, 184, 188, 230
resistant starches, 80, 81, 230
rheumatoid arthritis, viii, x, 3, 6–7, 44, 51, 171, 230
S
saturated fat(s), 230
about, 91–93
breakdown and, 92
drugs/medicines and, 4
as environmental trigger, 7
HDL/LDL and, 98–99
historical use of, 101
MUFAs vs., 98
obesity and, 31
specific foods and, 55, 56, 65, 101, 102, 103
sedentary lifestyle (“couch potato”), 7, 25, 32–33, 161–64, 164
serotonin, 47, 47, 48, 177, 230
short-chain fatty acids (SCFAs), 39–40, 45, 47, 49, 52, 80, 230
skin cancer, 112
sleep
as antioxidant, 127–28
blue light and, 134, 134–35, 135, 137
cancer and, 133–34
circadian rhythm and, 122, 125, 134, 223
hormones and, 146
illness recovery and, 127
as important, 2
insomnia, 10, 19, 168, 170, 225
lack of, 2, 10, 121, 122–23, 127–28, 130, 136
learning & detoxification and, 136–37
melatonin and, 125, 126, 133–34, 135
memory and, 131–32
serotonin and, 47
sleep apnea, 23–24, 125, 132–33, 133, 230
sleep debt, 123, 125, 125–27, 126, 127, 128–30, 129, 131–32, 133–34
sleep hygiene, 137
stages of, 123–26
stress/stress hormones and, 18, 19, 21, 126–27, 127, 145, 147
tryptophan and, 47
yoga and, 143
smoking, 7, 27, 28, 45, 84, 126
soda/diet soda
avoiding, 120
complex carbohydrates vs., 80
as convenient/habit about, 32, 33, 86–87, 119
diabetes and, 68
sleep and, 125
sodium (salt), 4, 31, 55, 60, 65, 66, 67, 67, 116
spices or herbs, 109–10, 116, 116. See also specific spices or herbs
stress. See also distress; eustress; specific causes of; specific diseases/issues
about, x
adapting to/changing perception of, 14, 144–45
autonomic nervous system and, 15, 16
body fat and, 175
breathing technique and, 142
chronic, 17–21, 18, 19, 20, 21
as environmental trigger, 45
homeostasis (balance) and, 1–2, 3, 4
hydration and, 118–19
meditation and, 145–46
mind/body techniques for, 141
mindfulness and, 148–49
minimizing, 54
recharging and, 195
sleep and, 147
yoga to decrease, 143, 144, 144–45, 149, 149
stretching and balance exercise, 179
stroke, 230
butyrate and, in legumes, 81
obesity and, 32
TM and, 154
sugar in diet, 8, 26, 67–70, 68, 72
swimming, 171
sympathetic nervous system (SNS), 230
exercise and, 167
gut-brain axis and, 46
recharging and, 195
TM and, 154
sympathetic overdrive, 136, 141, 167, 193, 231
T
Tabata, 178
testosterone, 147, 173, 174, 180
toxins, 3, 11, 83, 120, 160, 231. See also specific types of
trans fats, 4, 70, 93, 97–100, 101, 231
triglycerides, 231
glucose and, 186
omega-3 fatty acids and, 93, 94
in patient case, 23
specific foods and, 101, 114, 115
yoga and, 148
trimethylamine N-oxide (TMAO), 55, 56, 231
turmeric, 111, 111–13, 112, 116
U
underweightness, 25
unsaturated fats, 92, 93, 102, 231
urine/urinary issues, 35, 60, 61, 118, 120, 149, 152
V
vegetarian diet, 8, 40, 55, 60, 84, 143
visceral (abdominal) fat, 18, 146, 174, 175, 187, 188, 231
vitamin(s)
complex carbohydrates and, 88
fermentation and, 85
in fermented foods, 85
in fruits or vegetables, 61, 74, 77, 78, 100
gut and, 37
in nuts or seeds, 104, 105, 106
Vogel, Robert, 99
W
water/hydration, 83, 88, 117–20, 118, 119, 120, 168
weight. See also specific weight issues
body mass index (BMI) and, 25
chronic stress and, 19
fasting and, 187
gardening and, 180
illness and, 25
microbiota and, 37
in New York City, as an example, 10
in patient cases, 23–24
retailers/vanity sizing and, 32
sedentary lifestyle and, 163
weight gain, 79, 86, 100, 105, 118, 119, 136
weight loss
coconut oil and, 102
diabetes and, 26
drinking water and, 119
exercise and, 143, 160, 164–65, 175, 179
fasting and, 188
hormone balance and, 164
in patient case, 175
whole foods and, 89
yoga and, 143
Western/American diet, 39, 64, 85, 96, 103
whole foods, 44, 52, 77, 78, 79, 86, 88, 93
whole grains
cardiovascular (coronary artery/heart) disease and, 84, 85
as healthful, 49, 79, 80, 88, 89
refined vs., 66
World Health Organization (WHO), 75, 176, 191, 231
Y
yoga
alignment/posture and, 149–52, 151
amount of, 157
as balance exercise, 179
bone loss prevention and, 180
as calming exercise, 142
cardiovascular (coronary artery/heart) disease and, 147–48
community programs and, 154–55
high-intensity workouts vs., 175
history of, 143
hormone balance and, 146–47
isometric exercise and, 171, 172
learning & memory and, 149, 149
mood and, 148–49
in patient case, 139–40
pelvic floor and, 152
recharging and, 195
as resource, 3
techniques for, 141