ENDNOTES

Introduction

1. Hales et al., “Prevalence of Obesity and Severe Obesity Among Adults: United States, 2017–2018,” NCHS Data Brief, no. 360 (February 2020). https://www.cdc.gov/nchs/data/databriefs/db360-h.pdf.

2. Fryar et al., “Prevalence of Overweight, Obesity, and Severe Obesity Among Adults Aged 20 and Over: United States, 1960–1962 through 2017–2018,” NCHS Health E-Stats (December 2020). https://www.cdc.gov/nchs/data/hestat/obesity-adult-17-18/overweight-obesity-adults-H.pdf.

3. Harvard T.H. Chan School of Public Health, “Close to Half of U.S. Population Projected to Have Obesity by 2030,” press release, December 18, 2019, https://www.hsph.harvard.edu/news/press-releases/half-of-us-to-have-obesity-by-2030/.

4. UNC Gillings School of Global Public Heath, “Only 12 Percent of American Adults Are Metabolically Healthy, Carolina Study Finds,” press release, November 28, 2018, https://www.unc.edu/posts/2018/11/28/only-12-percent-of-american-adults-are-metabolically-healthy-carolina-study-finds/.

5. O’Hearn et al., “Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999–2018,” Journal of the American College of Cardiology 80, no. 2 (2022), 138–151. https://doi.org/10.1016/j.jacc.2022.04.046.

6. Loprinzi et al., “Healthy Lifestyle Characteristics and Their Joint Association with Cardiovascular Disease Biomarkers in US Adults,” Mayo Clinic Proceedings 91, no. 4 (April 2016), 432–442, https://www.mayoclinicproceedings.org/article/S0025-6196(16)00043-4/abstract.

7. Jennifer Karas Montez, “Policy Polarization and Death in the United States,” Temple Law Review 92, no. 4 (2020), 889–916. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8442849.

8. P. Boersma, L. I. Black, and B. W. Ward, “Prevalence of Multiple Chronic Conditions Among US Adults, 2018,” Preventing Chronic Disease 17, no. 200130 (2020). http://dx.doi.org/10.5888/pcd17.200130.

9. “Health Rankings,” American Public Health Association, accessed November 25, 2024, https://www.apha.org/topics-and-issues/health-rankings.

10. “Cancer Prevalence: How Many People Have Cancer,” American Cancer Society, last modified January 19, 2023, https://www.cancer.org/cancer/survivorship/cancer-prevalence.html.

11. “About Diabetes,” Diabetes Caucus, accessed November 25, 2024, https://diabetescaucus-degette.house.gov/facts-and-figures.

12. “National Diabetes Statistics Report,” U.S. Centers for Disease Control and Prevention, May 15, 2024, https://www.cdc.gov/diabetes/php/data-research/index.html

13. “About Diabetes,” Diabetes Caucus, accessed November 25, 2024, https://diabetescaucus-degette.house.gov/facts-and-figures.

14. Goldenberg et al., “Efficacy and Safety of Low and Very Low Carbohydrate Diets for Type 2 Diabetes Remission: Systematic Review and Meta-Analysis of Published and Unpublished Randomized Trial Data,” BMJ 372 (2021): m4743. https://doi.org/10.1136/bmj.m4743.

15. Hallberg et al., “Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year: An Open-Label, Non-Randomized, Controlled Study,” Diabetes Therapy 9 (2018): 583–612. https://doi.org/10.1007/s13300-018-0373-9.

16. Athinarayanan et al., “Long-Term Effects of a Novel Continuous Remote Care Intervention Including Nutritional Ketosis for the Management of Type 2 Diabetes: A 2-Year Non-randomized Clinical Trial,” Frontiers in Endocrinology 10, (2019): 348. https://doi.org/10.3389/fendo.2019.00348.

Chapter 1

1. Eppendorf, “How Many Cells Are in Your Body? Probably More Than You Think!” Beyond Science (blog), December 4, 2017, https://www.eppendorf.com/us-en/beyond-science/health-medicine/how-many-cells-are-in-your-body-probably-more-than-you-think.

2. O’Hearn et al., “Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018,” Journal of the American College of Cardiology 80, no. 2 (2022): 138–151. https://doi.org/10.1016/j.jacc.2022.04.046.

3. Bruce H. Lipton, “Brains versus Gonads,” Bruce H. Lipton, PhD (blog), February 8, 2012, https://www.brucelipton.com/brain-versus-gonads/.

4. Bruce H. Lipton, “Insight into Cellular Consciousness,” Bruce H. Lipton, PhD (blog), last modified April 22, 2024, https://www.brucelipton.com/insight-cellular-consciousness/.

5. Heidi Godman, “Lessons from The Biggest Loser,” Harvard Health Publishing (blog), January 24, 2018, https://www.health.harvard.edu/diet-and-weight-loss/lessons-from-the-biggest-loser.

6. Vasanti S. Malik and Frank B. Hu, “Sweeteners and Risk of Obesity and Type 2 Diabetes: The Role of Sugar-Sweetened Beverages,” Current Diabetes Reports 12 (January 2012): 195–203. https://doi.org/10.1007/s11892-012-0259-6.

7. Michael Napolitano and Mihai Covasa, “Microbiota Transplant in the Treatment of Obesity and Diabetes: Current and Future Perspectives,” Frontiers in Microbiology 11 (2020), https://doi.org/10.3389/fmicb.2020.590370.

8. Digestive Disease Week, “First Randomized Controlled Trial of FMT for Obesity Shows Potential Progress,” Medical X Press, May 9, 2019, https://medicalxpress.com/news/2019-05-randomized-trial-fmt-obesity-potential.html.

9. Hartford Healthcare, “Stool as a Weight-Loss Tool? The Strange-But-True Fecal Transplant Possibilities,” Hartford Healthcare (blog), September 19, 2019, https://hartfordhealthcare.org/about-us/news-press/news-detail?articleid=22421&publicId=395.

10. Ori Hofmekler, The Anti-Estrogenic Diet (Berkeley, CA: North Atlantic Books, 2007), 110.

11. Ahmed et al., “Impact of Intermittent Fasting on Human Health: An Extended Review of Metabolic Cascades.” International Journal of Food Properties 21, no. 1 (2018): 2700–2713. https://doi.org/10.1080/10942912.2018.1560312.

12. Solimanik et al., “Prolonged Fasting Outperforms Short-Term Fasting in Terms of Glucose Tolerance and Insulin Release: A Randomised Controlled Trial,” British Journal of Nutrition 130, no. 9 (2023): 1500–1509. https://doi.org/10.1017/S0007114523000557.

Chapter 2

1. “Hormesis,” Wikipedia, accessed February 3, 2025, https://en.wikipedia.org/wiki/Hormesis.

2. Chris Opfer and Allison Troutner, “Does Your Body Really Replace Itself Every Seven Years?” How Stuff Works, last modified September 22, 2022, https://science.howstuffworks.com/life/cellular-microscopic/does-body-really-replace-seven-years.htm.

3. Thibault et al., “Crosstalk Between Senescent Bone Cells and the Bone Tissue Microenvironment Influences Bone Fragility During Chronological Age and in Diabetes,” Frontiers in Physiology 13 (2022). https://doi.org/10.3389/fphys.2022.812157.

4. Bussian et al., “Clearance of Senescent Glial Cells Prevents Tau-Dependent Pathology and Cognitive Decline,” Nature 562 (2018): 578–582. https://doi.org/10.1038/s41586-018-0543-y.

5. National Institute on Aging, “Senescent Brain Cells May Contribute to Alzheimer’s Disease,” Research Highlights (blog), May 26, 2022, https://www.nia.nih.gov/news/senescent-brain-cells-may-contribute-alzheimers-disease.

6. Mayo Clinic Staff, “Health and Zombie Cells in Aging,” Mayo Clinic (blog), December 1, 2023, https://newsnetwork.mayoclinic.org/discussion/health-and-zombie-cells-in-aging/.

7. Giarmarco et al., “Daily Mitochondrial Dynamics in Cone Photoreceptors,” Proceedings of the National Academy of Sciences of the United States of America 117, no. 46 (2020): 28816–28827. https://doi.org/10.1073/pnas.2007827117.

8. Robert K. Naviaux, “Metabolic Features of the Cell Danger Response,” Mitochondrion 16 (2014): 7–17. https://doi.org/10.1016/j.mito.2013.08.006.

9. Christiakov et al., “Mitochondrial Aging and Age-Related Dysfunction of Mitochondria,” BioMed Research International (2014). https://pmc.ncbi.nlm.nih.gov/articles/PMC4003832/.

10. C. Özkul, M. Yalınay, and T. Karakan, T, “Islamic Fasting Leads to an Increased Abundance of Akkermansia Muciniphila and Bacteroides Fragilis Group: A Preliminary Study on Intermittent Fasting,” The Turkish Journal of Gastroenterology 30, no. 12 (2019): 1030–1035. https://doi.org/10.5152/tjg.2019.19185.

11. Nadeem Khan et al., “Intermittent Fasting Positively Modulates Human Gut Microbial Diversity and Ameliorates Blood Lipid Profile,” Frontiers in Microbiology 13 (2022). https://doi.org/10.3389/fmicb.2022.922727.

12. Weir et al., “Heart Disease and Cancer Deaths—Trends and Projections in the United States, 1969–2020,” CME Activity 13 (November 2016). http://dx.doi.org/10.5888/pcd13.160211.

13. Sara Novak, “Type 2 Diabetes Linked with an Increased Risk of Dying from Cancer,” NewScientist, January 24, 2023, https://www.newscientist.com/article/2356182-type-2-diabetes-linked-with-an-increased-risk-of-dying-from-cancer/.

14. Yadira Galindo, “When—Not What—Obese Mice Ate Reduced Breast Cancer Risk,” UC San Diego Today, January 25, 2021, https://today.ucsd.edu/story/when-not-what-obese-mice-ate-reduced-breast-cancer-risk.

15. Manasi et al., “Time-Restricted Feeding Normalizes Hyperinsulinemia to Inhibit Breast Cancer in Obese Postmenopausal Mouse Models,” Nature Communications 12, no. 1 (2021): 565. https://doi.org/10.1038/s41467-020-20743-7.

16. Bruce H. Lipton, “THINK Beyond Your Genes,” Bruce H. Lipton, PhD (blog), November, 26, 2018, https://www.brucelipton.com/think-beyond-your-genes-november-2018/.

17. N. N. Dasanayaka, N. D. Sirisena, and N. Samaranayake, “The Effects of Mediation on Length of Telomeres in Healthy Individuals: A Systemic Review,” Systemic Reviews 10, no. 151 (2021). https://doi.org/10.1186/s13643-021-01699-1.

18. Pennington Biomedical Research Center, “Metabolism Changes with Age, Just Not When You Might Think,” ScienceDaily, August 12, 2021, https://www.sciencedaily.com/releases/2021/08/210812145028.htm?.

Chapter 3

1. Heald et al., “Estimating Life Years Lost to Diabetes: Outcomes from Analysis of National Diabetes Audit and Office of National Statistics Data,” Cardiovascular Endocrinology & Metabolism 9, no. 4 (2020): 183–185. https://doi.org/10.1097/XCE.0000000000000210.

2. Tabák et al., “Trajectories of Glycaemia, Insulin Sensitivity, and Insulin Secretion Before Diagnosis of Type 2 Diabetes: An Analysis from the Whitehall II Study,” The Lancet 373, no. 9682 (2009): 2215–2221.

3. Nazia Karsan and Peter J. Goadsby, “Migraine Is More Than Just Headache: Is the Link to Chronic Fatigue and Mood Disorders Simply Due to Shared Biological Systems?” Frontiers in Human Neuroscience 15 (2021). https://doi.org/10.3389/fnhum.2021.646692.

4. S. E. Lakhan and A. Kirchgessner, “Gut Inflammation in Chronic Fatigue Syndrome,” Nutrition and Metabolism 7, no. 79 (2010). https://doi.org/10.1186/1743-7075-7-79.

5. Pedro Rojas-Morales, José Pedraza-Chaverri, and Edilia Tapia, “Ketone Bodies, Stress Response, and Redox Homeostasis,” Redox Biology 29 (2020). https://doi.org/10.1016/j.redox.2019.101395.

6. Roberts et al., “A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice,” Cell Metabolism 26, no. 3 (2017): 539–546.e5. https://doi.org/10.1016/j.cmet.2017.08.005.

7. Newman et al., “Ketogenic Diet Reduces Midlife Mortality and Improves Memory in Aging Mice,” Cell Metabolism 26, no 3 (2017): 547–557.e8. https://doi.org/10.1016/j.cmet.2017.08.004.

8. 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.

9. S. M. de la Monte and J. R. Wands, “Alzheimer’s Disease Is Type 3 Diabetes—Evidence Reviewed,” Journal of Diabetes Science and Technology 2, no. 6 (2008): 1101–1113. https://doi.org/10.1177/193229680800200619.

10. Jensen et al., “Effects of Ketone Bodies on Brain Metabolism and Function in Neurodegenerative Diseases,” International Journal of Molecular Sciences 21, no. 22 (2020): 8767. https://doi.org/10.3390/ijms21228767.

11. H. Hersant and G. Grossberg, “The Ketogenic Diet and Alzheimer’s Disease,” Journal of Nutrition, Health & Aging 26, no. 6 (2022): 606–614. https://doi.org/10.1007/s12603-022-1807-7.

12. E. Ozan, V. A. Chouinard, and C. M. Palmer, “The Ketogenic Diet as a Treatment for Mood Disorders,” Current Treatment Options in Psychiatry 11 (2024): 163–176. https://doi.org/10.1007/s40501-024-00322-z.

13. Kelsie Smith Hayduk, “Can Ketones Enhance Cognitive Function and Protect Brain Networks?” University of Rochester Medical Center Newsroom, May 31, 2024, https://www.urmc.rochester.edu/news/publications/neuroscience/can-ketones-enhance-cognitive-function-and-protect-brain-networks.

14. The Physiological Society, “Ketone Supplement Might Be a Novel Therapeutic for Boosting Brain Function in Obesity,” ScienceDaily, October 5, 2021, https://www.sciencedaily.com/releases/2021/10/211005101908.htm.

15. Fisher Center for Alzheimer’s Research Foundation, “Nearly 14 Million Americans Will Have Alzheimer’s Disease by 2060,” December 5, 2060, https://www.alzinfo.org/articles/research/nearly14-million-americans-will-have-alzheimers-disease-by-2060/.

16. M. V. Liberti and J. W. Locasale, “The Warburg Effect: How Does It Benefit Cancer Cells?” Trends in Biochemical Sciences 41, no. 3 (2016): 211–218. https://doi.org/10.1016/j.tibs.2015.12.001.

17. J. Tan-Shalaby, “Ketogenic Diets and Cancer: Emerging Evidence,” Federal Practitioner 34, Suppl. 1 (2017): 37S–42S. https://pubmed.ncbi.nlm.nih.gov/30766299/.

18. Tan-Shalaby, “Ketogenic Diets and Cancer.” Federal Practitioner 34, Suppl. 1 (2017): 37S–42S. https://pubmed.ncbi.nlm.nih.gov/30766299/.

Chapter 4

1. Michele Majidi, “Pharmaceutical Industry TV Advertising Spending in the United States from 2016 to 2020.” Statista, December 20, 2023. https://www.statista.com/statistics/953104/pharma-industry-tv-ad-spend-us/.

2. Harvard Health Publishing, “Do Not Get Sold on Drug Advertising,” Harvard Health Publishing (blog), February 14, 2017, https://www.health.harvard.edu/medications/do-not-get-sold-on-drug-advertising.

3. Anthony E. Gallo, “Food Advertising in the United States,” in America’s Eating Habits: Changes and Consequences, Elizabeth Frazão, ed., (Washington, DC: U.S. Department of Agriculture, 1999), https://ers.usda.gov/sites/default/files/_laserfiche/publications/42215/5838_aib750i_1_.pdf

4. The Commonwealth Fund, “U.S. Ranks Last Among Seven Countries on Health System Performance Measures,” newsletter, accessed November 26, 2024, https://www.commonwealthfund.org/publications/newsletter-article/us-ranks-last-among-seven-countries-health-system-performance.

5. R. Petersen, L. Pan, and H. M. Blanck, “Racial and Ethnic Disparities in Adult Obesity in the United States: CDC’s Tracking to Inform State and Local Action,” Preventing Chronic Disease 16 (2019). http://dx.doi.org/10.5888/pcd16.180579.

6. Parker et al., “Economic Costs of Diabetes in the U.S. in 2022,” Diabetes Care 47, no. 1 (2024): 26–43. https://doi.org/10.2337/dci23-0085.

7. Vitale et al., “Ultra-Processed Foods and Human Health: A Systematic Review and Meta-Analysis of Prospective Cohort Studies,” Advances in Nutrition 15, no. 1 (2024). https://doi.org/10.1016/j.advnut.2023.09.009.

8. Kashmira Gander, “Doritos Roulette: School Warns Parents Not to Give Children Crisps After Pupil Left Struggling to Breathe,” The Independent, July 17, 2015, https://www.independent.co.uk/lifestyle/health-and-families/health-news/doritos-roulette-school-warns-parents-not-to-give-children-crisps-after-pupil-was-left-struggling-to-breathe-10393965.html.

9. N. M. Avena, P. Rada, and B. G. Hoebel, “Evidence for Sugar Addiction: Behavioral and Neurochemical Effects of Intermittent, Excessive Sugar Intake,” Neuroscience and Biobehavioral Reviews 32, no. 1 (2008): 20–39. https://doi.org/10.1016/j.neubiorev.2007.04.019.

10. Diabetes Research & Wellness Foundation, “Most People in the UK Consume 3 Times the Advised Daily Sugar Intake,” news release, March 28, 2018, https://www.drwf.org.uk/news-and-events/news/report-on-diet-finds-most-people-in-the-uk-are-consuming-almost-3-times-the-recommended-daily-sugar-intake/.

11. Alessio Fasano, “All Disease Begins in the (Leaky) Gut: Role of Zonulin-Mediated Gut Permeability in the Pathogenesis of Some Chronic Inflammatory Diseases,” F1000Research 9 (2020): https://doi.org/10.12688/f1000research.20510.1.

Chapter 5

1. Environmental Working Group, “Body Burdens: The Pollution in Newborns,” EWG Research (blog), July 14, 2005, https://www.ewg.org/research/body-burden-pollution-newborns.

2. Anand et al., “Cancer Is a Preventable Disease That Requires Major Lifestyle Changes,” Pharmaceutical Research 25 (2008): 2097–2116. https://doi.org/10.1007/s11095-008-9661-9.

3. Minnesota Pollution Control Agency, “BPA and BPS in Thermal Paper,” Business with Us (blog), accessed November 26, 2024, https://www.pca.state.mn.us/business-with-us/bpa-and-bps-in-thermal-paper.

4. The University of Newcastle, Australia, “Plastic Ingestion by People Could Be Equating to a Credit Card a Week,” University News (blog), June 12, 2019, https://www.newcastle.edu.au/newsroom/featured/plastic-ingestion-by-people-could-be-equating-to-a-credit-card-a-week.

5. Marfella et al., “Microplastics and Nanoplastics in Atheromas and Cardiovascular Events,” New England Journal of Medicine 390, no. 10 (March 2024): 900–910. https://doi.org/10.1056/NEJMoa2309822.

6. UniCamillus, “Obesity Alarm in Italy: 12% of the Italian Population Is Obese (Osservasalute Report),” news release, June 23, 2024, https://www.unicamillus.org/obesity-alarm-in-italy-12-of-the-italian-population-is-obese/.

7. Istat, “Diabetes in Italy,” press release, July 24, 2017, https://www.istat.it/en/press-release/diabetes-in-italy-years-2000-2016.

8. Health Data Overview for the Republic of Italy,” World Health Organization Data, accessed November 26, 2024, https://data.who.int/countries/380.

9. “Life Expectancy,” National Center for Health Statistics, October 25, 2024, https://www.cdc.gov/nchs/fastats/life-expectancy.htm.

10. Pesticide Action Network, “Italy Places Important Restrictions on the Use of Glyphosate,” press release, August 24, 2016, https://www.pan-europe.info/press-releases/2016/08/italy-places-important-restrictions-use-glyphosate.

11. Tadeu de Araújo-Ramos et al., “Controversies on Endocrine and Reproductive Effects of Glyphosate and Glyphosate-Based Herbicides: A Mini-Review,” Frontiers in Endocrinology 12 (2021). https://doi.org/10.3389/fendo.2021.627210.

12. A. Samsel and S. Seneff, “Glyphosate, Pathways to Modern Diseases III: Manganese, Neurological Diseases, and Associated Pathologies,” Surgical Neurology International 6, no. 45 (2015). https://doi.org/10.4103/2152-7806.153876.

13. Feng-chih Chang, Matt F. Simcik, and Paul D. Capel, “Occurrence and Fate of the Herbicide Glyphosate and Its Degradate Aminomethylphosphonic Acid in the Atmosphere,” Environmental Toxicology and Chemistry 30, no. 3 (2011): 548–555. https://doi.org/10.1002/etc.431.

14. J. Y. Jeon, K. H. Ha, and D. J. Kim, “New Risk Factors for Obesity and Diabetes: Environmental Chemicals,” Journal of Diabetes Investigation 6, no. 2 (2015): 109–111. https://doi.org/10.1111/jdi.12318.

15. W. Holtcamp, “Obesogens: An Environmental Link to Obesity,” Environmental Health Perspectives 120, no. 2 (2012): a62–a68. https://doi.org/10.1289/ehp.120-a62.

16. “Common EDCs and Where They Are Found,” Endocrine Society, accessed November 26, 2024, https://www.endocrine.org/topics/edc/what-edcs-are/common-edcs.

17. Philippa D. Darbre, “Endocrine Disruptors and Obesity,” Current Obesity Reports 6 (2017): 18–27. https://doi.org/10.1007/s13679-017-0240-4.

18. W. Holtcamp, “Obesogens: An Environmental Link to Obesity,” Environmental Health Perspectives 120, no. 2 (2012): a62–a68. https://doi.org/10.1289/ehp.120-a62.

19. Philippa D. Darbre, “Endocrine Disruptors and Obesity,” Current Obesity Reports 6 (2017): 18–27. https://doi.org/10.1007/s13679-017-0240-4.

Chapter 6

1. Laura Smith, “53 Sleep Statistics: What Percentage of the Population Is Sleep Deprived?” The Good Body (blog), November 23, 2022, https://www.thegoodbody.com/sleep-statistics/.

2. Nina Julia, “Sleep Statistics: Facts & Latest Data in America (2024 Update),” CFAH, last updated January 11, 2024. https://cfah.org/sleep-statistics/.

3. Julia Forbes, “54 Sleep Statistics and Trends for 2024,” Sleep Advisor, September 3, 2024, https://www.sleepadvisor.org/sleep-statistics/.

4. Donya Currie, ed., “Sleep Statistics and Facts,” National Council on Aging (blog), March 7, 2024, https://www.ncoa.org/adviser/sleep/sleep-statistics/.

5. Eric Suni and Kimberly Truong, “100+ Sleep Statistics,” Sleep Foundation (blog), September 26, 2023, https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics.

6. Nina Julia, “Sleep Statistics: Facts & Latest Data in America (2024 Update),” CFAH, last updated January 11, 2024. https://cfah.org/sleep-statistics/.

7. Suni and Truong, “100+ Sleep Statistics.” Sleep Foundation (blog), September 26, 2023, https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics.

8. Donya Currie, ed., “Sleep Statistics and Facts.” National Council on Aging (blog), March 7, 2024, https://www.ncoa.org/adviser/sleep/sleep-statistics/.

9. Institute of Medicine (US) Committee on Sleep Medicine and Research, Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem, edited by H. R. Colten and B. M. Altevogt (Washington, D.C.: National Academies Press, 2006), chap. 4, https://www.ncbi.nlm.nih.gov/books/NBK19958/.

10. Van Cauter et al., “Metabolic Consequences of Sleep and Sleep Loss,” Sleep Medicine 9, Suppl. (2008): S23–S28. https://doi.org/10.1016/S1389-9457(08)70013-3.

11. American College of Physicians, “Short-Term Sleep Deprivation Significantly Decreases Insulin Sensitivity in Fat Cells,” ACP Newsroom, October 15, 2012, https://www.acponline.org/acp-newsroom/short-term-sleep-deprivation-significantly-decreases-insulin-sensitivity-in-fat-cells.

12. Roo Killick, Siobhan Banks, and Peter Y. Liu, “Implications of Sleep Restriction and Recovery on Metabolic Outcomes,” The Journal of Clinical Endocrinology & Metabolism 97, no. 11 (November 2012): 3876–3890. https://doi.org/10.1210/jc.2012-1845.

13. University of Chicago Medical Center, “Even Your Fat Cells Need Sleep, According to New Research,” ScienceDaily, October 15, 2012, www.sciencedaily.com/releases/2012/10/121015170822.htm.

14. Buxton et al., “Sleep Restriction for 1 Week Reduces Insulin Sensitivity in Healthy Men,” Diabetes 59, no. 1 (June 2010): 2126–2133. https://doi.org/10.2337/db09-0699.

15. Zamani-Alavijeh et al., “The Effectiveness of Stress Management Training on Blood Glucose Control in Patients with Type 2 Diabetes,” Diabetology & Metabolic Syndrome 10, no. 39 (2018). https://doi.org/10.1186/s13098-018-0342-5.

16. K. Spiegel, R. Leproult, and E. Van Cauter, “Impact of Sleep Debt on Metabolic and Endocrine Function,” Lancet 354, no. 9188 (1999): 1435–1439. https://doi.org/10.1016/s0140-6736(99)01376-8.

17. Ayas et al., “A Prospective Study of Self-Reported Sleep Duration and Incident Diabetes in Women,” Diabetes Care 26, no. 2 (2003): 380–384. https://doi.org/10.2337/diacare.26.2.380.

18. Axelsson et al., “Sleepiness as Motivation: A Potential Mechanism for How Sleep Deprivation Affects Behavior,” Sleep 43, no. 6 (June 2020): zsz291. https://doi.org/10.1093/sleep/zsz291.

19. World Health Organization, “IARC Monographs Volume 124: Night Shift Work,” IARC News, June 2, 2020, https://www.iarc.who.int/news-events/iarc-monographs-volume-124-night-shift-work/.

20. Windred et al., “Sleep Regularity Is a Stronger Predictor of Mortality Risk Than Sleep Duration: A Prospective Cohort Study,” Sleep 47, no. 1 (January 2024): zsad253. https://doi.org/10.1093/sleep/zsad253.

21. Salk Institute, “Time-Restricted Eating Reshapes Gene Expression throughout the Body,” Salk News, press release, January 3, 2023, https://www.salk.edu/news-release/time-restricted-eating-reshapes-gene-expression-throughout-the-body.

22. RNZ, “Eating Times Essential to Healthy Diet and Nutrition—Dr. Satchin Panda,” RNZ Health (blog), August 7, 2018, https://www.rnz.co.nz/national/programmes/afternoons/audio/2018657024/eating-times-essential-to-healthy-diet-and-nutrition-dr-satchin-panda.

23. Salk Institute, “Eating in 10-hour Window Can Override Disease-Causing Genetic Defects, Nurture Health,” Salk News, press release, August 30, 2018, https://www.salk.edu/news-release/eating-in-10-hour-window-can-override-disease-causing-genetic-defects-nurture-health.

24. Salk Institute, “Clinical Study Finds Eating within a 10-Hour Window May Help Stave Off Diabetes, Heart Disease,” Salk News, press release, December 5, 2019, https://www.salk.edu/news-release/clinical-study-finds-eating-within-10-hour-window-may-help-stave-off-diabetes-heart-disease.

25. Salk Institute, “Satchidananda Panda, PhD,” (faculty profile), accessed November 27, 2024, https://www.salk.edu/scientist/satchidananda-panda.

26. Salk Institute, “Time-restricted Eating Reshapes Gene Expression throughout the Body,” Salk News, press release, January 3, 2023, https://www.salk.edu/news-release/time-restricted-eating-reshapes-gene-expression-throughout-the-body.

27. Salk Institute, “Clinical Study Finds Eating within a 10-Hour Window May Help Stave Off Diabetes, Heart Disease,” Salk News, press release, December 5, 2019, https://www.salk.edu/news-release/clinical-study-finds-eating-within-10-hour-window-may-help-stave-off-diabetes-heart-disease.

Chapter 7

1. Mary K. Enig, Ph.D., “Fat and Cholesterol in Human Milk,” Weston A. Price Foundation (blog), December 31, 2001, https://www.westonaprice.org/health-topics/fat-and-cholesterol-in-human-milk.

2. Khalid et al., “Effects of Ketogenic Diet on Reproductive Hormones in Women with Polycystic Ovary Syndrome,” Journal of the Endocrine Society 7, no. 10 (October 2023): bvad112. https://doi.org/10.1210/jendso/bvad112.

3. Johns Hopkins Medicine, “Keto Diet Therapy Recommendations Set for Adults with Epilepsy, Other Neurologic Diseases,” Johns Hopkins Medicine Newsroom, November 24, 2020, https://clinicalconnection.hopkinsmedicine.org/news/keto-diet-therapy-recommendations-set-for-adults-with-epilepsy-other-neurologic-diseases.

4. Rusek et al., “Ketogenic Diet in Alzheimer’s Disease,” International Journal of Molecular Sciences 20, no. 16 (2019): 3892. https://doi.org/10.3390/ijms20163892.

5. Shahpasand et al., “Therapeutic Potential of the Ketogenic Diet: A Metabolic Switch with Implications for Neurological Disorders, the Gut-Brain Axis, and Cardiovascular Diseases,” Journal of Nutritional Biochemistry 132, no. 109693 (2024). https://doi.org/10.1016/j.jnutbio.2024.109693.

6. Eugene Reznick, “A Review of the Ketogenic Diet in the Treatment of Autism Spectrum Disorder,” Ph.D. diss., Loma Linda University, 2024, https://scholarsrepository.llu.edu/etd/1713.

7. M. Grootveld, “Evidence-Based Challenges to the Continued Recommendation and Use of Peroxidatively-Susceptible Polyunsaturated Fatty Acid-Rich Culinary Oils for High-Temperature Frying Practises: Experimental Revelations Focused on Toxic Aldehydic Lipid Oxidation Products,” Frontiers in Nutrition 8, no. 711640 (2022). https://doi.org/10.3389/fnut.2021.711640.

8. “List of 100 Top Selling Grocery Items 2025 & Tips,” BusinessNes, updated January 8, 2025, https://businessnes.com/list-of-top-selling-grocery-items-and-tips/.

9. Ekaterina Pesheva, “Diet, Gut Microbes, and Immunity,” Harvard Medical School News & Research (blog), November 16, 2021, https://hms.harvard.edu/news/diet-gut-microbes-immunity

10. Melina Roberts, “Five Connections between Bile Flow and Thyroid Function,” Advanced Naturopathic Medical Centre, accessed November 27, 2024, https://advancednaturopathic.com/bile-thyroid-connection.

11. J. Laukkarinen, J. Sand, and I. Nordback, “The Underlying Mechanisms: How Hypothyroidism Affects the Formation of Common Bile Duct Stones,” HPB Surgery, no. 102825 (2012). https://doi.org/10.1155/2012/102825.

12. Nazia Karsan and Peter J. Goadsby, “Migraine Is More Than Just Headache: Is the Link to Chronic Fatigue and Mood Disorders Simply Due to Shared Biological Systems?” Frontiers in Human Neuroscience 15 (2021). https://doi.org/10.3389/fnhum.2021.646692.

13. Ravindran et al., “Migraine Headaches in Chronic Fatigue Syndrome (CFS): Comparison of Two Prospective Cross-Sectional Studies,” BMC Neurology 11, no. 30 (2011). https://doi.org/10.1186/1471-2377-11-30.

14. S. E. Lakhan and A. Kirchgessner, “Gut Inflammation in Chronic Fatigue Syndrome,” Nutrition & Metabolism 7, no. 79 (2010). https://doi.org/10.1186/1743-7075-7-79.

15. American Association for the Advancement of Science, “Coffee Is Number One Source of Antioxidants,” news release, August 28, 2005, https://www.eurekalert.org/news-releases/560866.

16. Hassan Baky et al., “Interactions between Dietary Flavonoids and the Gut Microbiome: A Comprehensive Review,” British Journal of Nutrition 128, no. 4 (2022): 577–591. https://doi.org/10.1017/S0007114521003627.

Chapter 8

1. American Heart Association, “More Than 100 Million Americans Have High Blood Pressure, AHA Says,” news release, January 31, 2018, https://www.heart.org/en/news/2018/07/18/more-than-100-million-americans-have-high-blood-pressure-aha-says.

2. Jaws Podiatry, “How High Blood Pressure Affects Your Feet,” Jaws Podiatry (blog), accessed November 27, 2024, https://www.jawspodiatry.com/how-high-blood-pressure-affects-your-feet.

3. Benedict et al., A Study of Prolonged Fasting (Washington, D.C.: Carnegie Institution of Washington, 1915), https://archive.org/details/cu31924003162959.

4. Goldhamer et al., “Medically Supervised Water-Only Fasting in the Treatment of Hypertension,” Journal of Manipulative and Physiological Therapeutics 24, no. 5 (June 2001), https://www.truenorthhealthfoundation.org/sites/default/files/docs/fasting-database-article/Goldhamer%20et%20al_2001_Medically%20Supervised%20Water-only%20Fasting%20in%20the%20Treatment%20of%20Hypertension.pdf.

5. Anne Tafton, “Fasting Boosts Stem Cells’ Regenerative Capacity,” MIT News (blog), May 3, 2018, https://news.mit.edu/2018/fasting-boosts-stem-cells-regenerative-capacity-0503.

6. Mihaylova et al., “Fasting Activates Fatty Acid Oxidation to Enhance Intestinal Stem Cell Function during Homeostasis and Aging,” Cell Stem Cell 22 (2018): 769–778. https://dspace.mit.edu/handle/1721.1/124714.

7. Godínez-Victoria et al., “Intermittent Fasting Promotes Bacterial Clearance and Intestinal IgA Production in Salmonella typhimurium-Infected Mice,” Scandinavian Journal of Immunology 79, no. 5 (2014): 283–345. https://onlinelibrary.wiley.com/doi/epdf/10.1111/sji.12163.

8. Li et al., “Intermittent Fasting Promotes White Adipose Browning and Decreases Obesity by Shaping the Gut Microbiota,” Cell Metabolism 26, no. 4 (2017): 672–685.e4. https://doi.org/10.1016/j.cmet.2017.08.019.

9. Khan et al., “Intermittent Fasting Positively Modulates Human Gut Microbial Diversity and Ameliorates Blood Lipid Profile,” Frontiers in Microbiology 13 (2022). https://doi.org/10.3389/fmicb.2022.922727.

10. M. P. Mattson, “Energy Intake, Meal Frequency, and Health: A Neurobiological Perspective,” Annual Review of Nutrition, 25 (2005): 237–260. https://doi.org/10.1146/annurev.nutr.25.050304.092526.

11. Brian Doctrow, “Calorie Restriction, Immune Function, and Health Span,” NIH Research Matters (blog), March 1, 2022, https://www.nih.gov/news-events/nih-research-matters/calorie-restriction-immune-function-health-span.

12. Chantal Gil, “The Starvation Experiment,” Duke Psychiatry & Behavioral Services (blog), May 9, 2023, https://psychiatry.duke.edu/blog/starvation-experiment.

13. Zauner et al., “Resting Energy Expenditure in Short-Term Starvation Is Increased as a Result of an Increase in Serum Norepinephrine,” American Journal of Clinical Nutrition 71, no. 6 (2000): 1511–1515. https://doi.org/10.1093/ajcn/71.6.1511.

14. Ouellet et al., “Brown Adipose Tissue Oxidative Metabolism Contributes to Energy Expenditure During Acute Cold Exposure in Humans,” Journal of Clinical Investigation 122, no. 2 (2012): 545–552. https://doi.org/10.1172/JCI60433.

15. Max Bingham, “New Obesity Tool?” Harvard Medical School News & Research, April 14, 2001, https://hms.harvard.edu/news/new-obesity-tool.

16. Endocrine Society, “People with Brown Fat May Burn 15 Percent More Calories,” press release, April 28, 2020, https://www.endocrine.org/news-and-advocacy/news-room/2020/people-with-brown-fat-may-burn-15-percent-more-calories.

17. Diab et al., “Intermittent Fasting Regulates Metabolic Homeostasis and Improves Cardiovascular Health,” Cell Biochemistry and Biophysics 82 (2024): 1583–1597. https://doi.org/10.1007/s12013-024-01314-9.

18. Kaylyn Tousignant, “What Science Says About Intermittent Fasting and the Gut Microbiome,” Co-Biome by Microba report, June 10, 2024, https://www.co-biome.com/education/patient/what-science-says-about-intermittent-fasting-and-the-gut-microbiome.

19. Ducarmon et al., “Long-Term Fasting Remodels Gut Microbial Metabolism and Host Metabolism,” bioRxiv (preprint) (April 19, 2024), https://doi.org/10.1101/2024.04.19.590209.

Chapter 9

1. Chiavaroli et al., “Effect of Low Glycaemic Index or Load Dietary Patterns on Glycaemic Control and Cardiometabolic Risk Factors in Diabetes: Systematic Review and Meta-Analysis of Randomised Controlled Trials,” BMJ 374 (2021): 1651. https://doi.org/10.1136/bmj.n1651.

2. L. Nesti, A. Mengozzi, and D. Tricò, “Impact of Nutrient Type and Sequence on Glucose Tolerance: Physiological Insights and Therapeutic Implications,” Frontiers in Endocrinology 10 (2019): 144. https://doi.org/10.3389/fendo.2019.00144.

3. Laura Williamson, “To Curb High Rates of Heart Disease and Stroke, Experts Urge Prevention and Innovation,” American Heart Association news release, January 24, 2024, https://www.heart.org/en/news/2024/01/24/to-curb-high-rates-of-heart-disease-and-stroke-experts-urgeprevention-and-innovation.

4. Dominic Lawson, “Warnings about Blood Pressure? I Take Them with a Pinch of Salt, Says Dominic Lawson,” Daily Mail, May 29, 2017, https://www.dailymail.co.uk/debate/article-4551028/Bloodpressure-warnings-pinch-salt.html.

5. The Cornucopia Institute, “Apeel and Edible Coatings: Your Questions Answered,” Cornucopia News release, updated August 9, 2023, https://www.cornucopia.org/2023/07/apeel-and-edible-coatings-your-questions-answered/.

6. “Study: Hot Dogs May Raise Risk of Childhood Leukemia,” Supermarket News, June 13, 1994, https://www.supermarketnews.com/grocery-operations/study-hot-dogs-may-raise-risk-of-childhood-leukemia.

7. Amy-Sarah Mitchell, “Do Hot Dogs Cause Cancer? Processed Meat & Colon Cancer,” UVAHealth (blog), March 3, 2023, https://blog.uvahealth.com/2023/03/02/do-hot-dogs-cause-cancer.

8. Cioffi et al., “Fructose-Rich Diet Affects Mitochondrial DNA Damage and Repair in Rats,” Nutrients 9, no. 4 (2017): 323. https://doi.org/10.3390/nu9040323.

9. Dornas et al., “Health Implications of High-Fructose Intake and Current Research,” Advances in Nutrition 6, no. 6 (2015): 729–737. https://doi.org/10.3945/an.114.008144.

10. Jonathan Q. Purnell and Damien A. Fair, “Fructose Ingestion and Cerebral, Metabolic, and Satiety Responses,” JAMA 309, no. 1 (2013): 85–86. https://doi.org/10.1001/jama.2012.190505.

11. Hieronimus et al., “Effects of Consuming Beverages Sweetened with Fructose, Glucose, High-Fructose Corn Syrup, Sucrose, or Aspartame on OGTT-Derived Indices of Insulin Sensitivity in Young Adults,” Nutrients 16, no. 1 (2024): 151. https://doi.org/10.3390/nu16010151.

12. Aeberli et al., “Moderate Amounts of Fructose Consumption Impair Insulin Sensitivity in Healthy Young Men: A Randomized Controlled Trial,” Diabetes Care 36, no. 1 (2013): 150–156. https://doi.org/10.2337/dc12-0540.

13. Jensen et al., “Fructose and Sugar: A Major Mediator of Non-Alcoholic Fatty Liver Disease,” Journal of Hepatology 68, no. 5 (2018): 1063–1075. https://doi.org/10.1016/j.jhep.2018.01.019.

14. Raatz et al., “Consumption of Honey, Sucrose, and High-Fructose Corn Syrup Produces Similar Metabolic Effects in Glucose-Tolerant and -Intolerant Individuals,” Journal of Nutrition 145, no. 10 (2015): 2265–2272. https://doi.org/10.3945/jn.115.218016.

15. Stanhope et al., “A Dose-Response Study of Consuming High-Fructose Corn Syrup–Sweetened Beverages on Lipid/Lipoprotein Risk Factors for Cardiovascular Disease in Young Adults,” American Journal of Clinical Nutrition 101, no. 6 (2015): 1144–1154. https://doi.org/10.3945/ajcn.114.100461.

16. Stanhope et al., “Consumption of Fructose and High Fructose Corn Syrup Increase Postprandial Triglycerides, LDL-Cholesterol, and Apolipoprotein-B in Young Men and Women,” Journal of Clinical Endocrinology & Metabolism 96, no. 10 (2011): E1596–E1605. https://doi.org/10.1210/jc.2011-1251.

17. Jameel et al., “Acute Effects of Feeding Fructose, Glucose and Sucrose on Blood Lipid Levels and Systemic Inflammation,” Lipids in Health and Disease 13, no. 195 (2014). https://doi.org/10.1186/1476-511X-13-195.

18. Pett et al., “The Seven Countries Study,” European Heart Journal 38, no. 42 (2017): 3119–3121. https://doi.org/10.1093/eurheartj/ehx603.

19. John Gordon Harold, “Harold on History | Myocardial Infarction: Evolution in Diagnosis, Care, Prognosis,” Cardiology Magazine, 2019, https://www.acc.org/Latest-in-Cardiology/Articles/2019/01/07/12/42/Harold-on-History-Myocardial-Infarction-Evolution-in-Diagnosis-Care-Prognosis.

20. J. M. Ketchem, E. J. Bowman, and C. M. Isales, “Male Sex Hormones, Aging, and Inflammation,” Biogerontology 24 (2023): 1–25. https://doi.org/10.1007/s10522-022-10002-1.

21. Daniel Kelly, “Low Testosterone in Men Associated with an Early Death,” Medical Xpress, May 15, 2024, https://medicalxpress.com/news/2024-05-testosterone-men-early-death.html.

22. J. M. Ketchem, E. J. Bowman, and C. M. Isales, “Male Sex Hormones, Aging, and Inflammation,” Biogerontology 24 (2023): 1–25. https://doi.org/10.1007/s10522-022-10002-1.

23. “Protein Leverage Hypothesis,” Wikipedia, accessed December 2, 2024, https://en.wikipedia.org/wiki/Protein_leverage_hypothesis.

24. Holt et al., “A Satiety Index of Common Foods,” European Journal of Clinical Nutrition 49, no. 9 (1995): 675–690. https://researchers.mq.edu.au/en/publications/a-satiety-index-of-common-foods.

Chapter 10

1. “Psycho-Cybernetics,” Wikipedia, accessed December 2, 2024, https://en.wikipedia.org/wiki/Psycho-Cybernetics.

2. Joel Arthur Baker, Paradigms: The Business of Discovering the Future (New York: HarperBusiness, 1993), https://archive.org/details/paradigmsbusines00bark.

3. Susan Perry, “The Power of the Placebo,” BrainFacts.org, May 31, 2012, https://www.brainfacts.org/archives/2012/the-power-of-the-placebo.

4. AP, “‘Hysteria’ Among Possible Causes of Illness of 125 at Game on Coast,” New York Times, October 24, 1982, https://www.nytimes.com/1982/10/24/us/hysteria-among-possible-causes-of-illness-of-125-at-game-on-coast.html.

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7. Margaret Rhea, “Gratitude,” UC Davis Health Wellness News 49 (November 2019), https://health.ucdavis.edu/nursing/academics/studentwellness/pdfs/BIMSON_Newsletter-November_2019.pdf.

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17. Dan Gordon, “Laughing All the Way,” UCLA Magazine, July 1, 2019, https://newsroom.ucla.edu/magazine/norman-cousins-humor-health-mind-body.

18. Funakubo et al., “Effects of a Laughter Program on Body Weight and Mental Health Among Japanese People with Metabolic Syndrome Risk Factors: A Randomized Controlled Trial,” BMC Geriatrics 22, no. 361 (2022). https://doi.org/10.1186/s12877-022-03038-y.

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Chapter 11

1. Watanabe et al., “Coffee Abundant in Chlorogenic Acids Reduces Abdominal Fat in Overweight Adults: A Randomized, Double-Blind, Controlled Trial,” Nutrients 11, no. 7 (2019): 1617. https://doi.org/10.3390/nu11071617.

2. J. H. O’Keefe, J. J. DiNicolantonio, and C. J. Lavie, “Coffee for Cardioprotection and Longevity,” Progress in Cardiovascular Diseases 61, no. 1 (2018): 38–42. https://doi.org/10.1016/j.pcad.2018.02.002.

3. Wu et al., “Chlorogenic Acid Protects Against Atherosclerosis in Apoe-/- Mice and Promotes Cholesterol Efflux from RAW264.7 Macrophages,” PloS One 9, no. 9 (2014): e95452. https://doi.org/10.1371/journal.pone.0095452.

4. N. Liang and D. D. Kitts, “Role of Chlorogenic Acids in Controlling Oxidative and Inflammatory Stress Conditions,” Nutrients 8, no. 1 (2015): 16. https://doi.org/10.3390/nu8010016.

5. Meng et al., “Roles of Chlorogenic Acid on Regulating Glucose and Lipids Metabolism: A Review,” Evidence-based Complementary and Alternative Medicine: eCAM (2013): 801457. https://doi.org/10.1155/2013/801457.

6. Watanabe et al., “The Blood Pressure-Lowering Effect and Safety of Chlorogenic Acid from Green Coffee Bean Extract in Essential Hypertension,” Clinical and Experimental Hypertension 28, no. 5 (2006): 439–449. https://doi.org/10.1080/10641960600798655.

7. Harpaz et al., “The Effect of Caffeine on Energy Balance,” Journal of Basic and Clinical Physiology and Pharmacology 28, no. 1 (2017): 1-10. https://doi.org/10.1515/jbcpp-2016-0090.

8. Guest et al., “International Society of Sports Nutrition Position Stand: Caffeine and Exercise Performance,” Journal of the International Society of Sports Nutrition 18, no. 1 (2021). https://doi.org/10.1186/s12970-020-00383-4.

9. Institute of Medicine (US) Committee on Military Nutrition Research, Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations (Washington, D.C.: National Academies Press, 2001), 2. https://www.ncbi.nlm.nih.gov/books/NBK223808/.

10. Hoshimoto et al., “Caprylic Acid and Medium-Chain Triglycerides Inhibit IL-8 Gene Transcription in Caco-2 Cells: Comparison with the Potent Histone Deacetylase Inhibitor Trichostatin A,” British Journal of Pharmacology 136, no. 2 (2002): 280–286. https://doi.org/10.1038/sj.bjp.0704719.

11. St-Pierre et al., “Plasma Ketone and Medium Chain Fatty Acid Response in Humans Consuming Different Medium Chain Triglycerides During a Metabolic Study Day,” Frontiers in Nutrition 6 (2019): 46. https://doi.org/10.3389/fnut.2019.00046.

12. Vandenberghe et al., “Tricaprylin Alone Increases Plasma Ketone Response More Than Coconut Oil or Other Medium-Chain Triglycerides: An Acute Crossover Study in Healthy Adults,” Current Developments in Nutrition 1, no. 4 (2017): e000257. https://doi.org/10.3945/cdn.116.000257.

13. Östman et al., “Vinegar Supplementation Lowers Glucose and Insulin Responses and Increases Satiety After a Bread Meal in Healthy Subjects,” European Journal of Clinical Nutrition 59 (2005): 983–988. https://doi.org/10.1038/sj.ejcn.1602197.

14. Kondo et al., “Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects,” Bioscience, Biotechnology, and Biochemistry 73, no. 8 (2009): 1837–1843. https://doi.org/10.1271/bbb.90231.

15. Carol S. Johnston, Cindy M. Kim, and Amanda J. Buller, “Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects with Insulin Resistance or Type 2 Diabetes,” Diabetes Care 27, no. 1 (2004): 281–282. https://doi.org/10.2337/diacare.27.1.281.

16. A. N. McLendon, J. Spivey, and C. B. Woodis, “African Mango (Irvinga gabonensis) Extract for Weight Loss: A Systematic Review,” Journal of Nutritional Thereapeutics 2, no. 1 (2013): 53-58. http://lifescienceglobal.com/pms/index.php/jnt/article/view/927.

17. Joe Schwarcz, “The African Mango: Can Its Seeds Really Help You Lose Weight?” McGill Office of Science and Society, March 20, 2017, https://www.mcgill.ca/oss/article/health-nutrition-you-asked/african-mango-can-its-seeds-really-help-you-lose-weight.

18. Ngondi et al., “IGOB131, a Novel Seed Extract of the West African Plant Irvingia Gabonensis, Significantly Reduces Body Weight and Improves Metabolic Parameters in Overweight Humans in a Randomized Double-Blind Placebo Controlled Investigation,” Lipids in Health and Disease 8, no. 7 (2009). https://doi.org/10.1186/1476-511X-8-7.

19. A. K. Sawicka, G. Renzi, and R. A. Olek, “The Bright and the Dark Sides of L-carnitine Supplementation: A Systematic Review,” Journal of the International Society of Sports Nutrition 17, no. 1 (2020). https://doi.org/10.1186/s12970-020-00377-2.

20. N. Longo, M. Frigeni, and M. Pasquali, “Carnitine Transport and Fatty Acid Oxidation,” Biochimica et Biophysica Acta 1863, no. 10 (2016): 2422–2435. https://doi.org/10.1016/j.bbamcr.2016.01.023.

21. Alison Steiber, Janos Kerner, and Charles L. Hoppel, “Carnitine: A Nutritional, Biosynthetic, and Functional Perspective,” Molecular Aspects of Medicine 25, no. 5–6 (2004): 455–473. https://doi.org/10.1016/j.mam.2004.06.006.

22. Dulloo et al., “Efficacy of a Green Tea Extract Rich in Catechin Polyphenols and Caffeine in Increasing 24-H Energy Expenditure and Fat Oxidation in Humans,” American Journal of Clinical Nutrition 70, no. 6 (1999): 1040–1045. https://doi.org/10.1093/ajcn/70.6.1040.

23. Maki et al., “Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults,” Journal of Nutrition 139, no. 2 (2009): 264–270. https://doi.org/10.3945/jn.108.098293.

24. M. P. Godard, B. A. Johnson, and S. R. Richmond, “Body Composition and Hormonal Adaptations Associated with Forskolin Consumption in Overweight and Obese Men,” Obesity Research 13, no. 8 (2005): 1335–1343. https://doi.org/10.1038/oby.2005.162.

25. Sugita et al., “Daily Ingestion of Grains of Paradise (Aframomum melegueta) Extract Increases Whole-Body Energy Expenditure and Decreases Visceral Fat in Humans,” Journal of Nutritional Science and Vitaminology 60, no. 1 (2014): 22–27. https://doi.org/10.3177/jnsv.60.22.

26. Sudeep et al., “Aframomum melegueta Seed Extract with Standardized Content of 6-Paradol Reduces Visceral Fat and Enhances Energy Expenditure in Overweight Adults—A Randomized Double-Blind, Placebo-Controlled Clinical Study,” Drug Design, Development and Therapy 16 (October 2022): 3777–3791. https://doi.org/10.2147/DDDT.S367350.

27. Sugita et al., “Grains of Paradise (Aframomum Melegueta) Extract Activates Brown Adipose Tissue and Increases Whole-Body Energy Expenditure in Men.” British Journal of Nutrition 110, no. 4 (2013): 733–738. https://doi.org/10.1017/S0007114512005715.

28. Onakpoya et al., “The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight Loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials,” Journal of Obesity (2011): 509038. https://doi.org/10.1155/2011/509038.

29. S. Basak, and A. K. Duttaroy, “Conjugated Linoleic Acid and Its Beneficial Effects in Obesity, Cardiovascular Disease, and Cancer,” Nutrients 12, no. 7 (2020): 1913. https://doi.org/10.3390/nu12071913.

30. Rahman et al., “Effects of Conjugated Linoleic Acid on Serum Leptin Concentration, Body-Fat Accumulation, and β-oxidation of Fatty Acid in OLETF Rats,” Nutrition 17, no. 5 (2001): 385–390. https://doi.org/10.1016/S0899-9007(00)00584-0.

31. Sakono et al., “Combined Effects of Dietary Conjugated Linoleic Acid and Sesamin Triacylglycerol and Ketone Body Production in Rat Liver,” Journal of Nutritional Science and Vitaminology 48, no. 5 (2002): 405–409. https://doi.org/10.3177/jnsv.48.405.

32. A. J. Smeets and M. S. Westerterp-Plantenga, “The Acute Effects of a Lunch Containing Capsaicin on Energy and Substrate Utilisation, Hormones, and Satiety,” European Journal of Nutrition 48 (2009): 229–234. https://doi.org/10.1007/s00394-009-0006-1.

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Chapter 12

1. Price Pritchett, You2: A High Velocity Formula for Multiplying Your Personal Effectiveness in Quantum Leaps (Dallas: Pritchett & Associates, 1994), 15.

2. Robert Waldinger and Marc Schulz, “What the Longest Study on Human Happiness Found Is the Key to a Good Life,” The Atlantic, January 19, 2023, https://www.theatlantic.com/ideas/archive/2023/01/harvard-happiness-study-relationships/672753/.