Notes

Chapter 2: Prep for Your Hormone Reset

1. A. N. Gearhardt et al., “Preliminary Validation of the Yale Food Addiction Scale,” Appetite 52, no. 2 (2009): 430–36, doi:10.1016/j.appet.2008.12.003; and A. J. Flint et al., “Food Addiction Scale Measurement in 2 Cohorts of Middle-Aged and Older Women,” American Journal of Clinical Nutrition 99, no. 3 (2014): 578–86, doi:10.3945/ajcn.113.068965.

2. “Waist to Hip Ratio Calculator,” University of Maryland Medical System, accessed March 8, 2014, www.healthcalculators.org/calculators/waist_hip.asp.

3. “Calculate Your Body Mass Index,” National Heart Lung and Blood Institute, accessed March 8, 2014, www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm.

4. Here’s a sample BMI calculation: “How to Calculate Your Body Mass Index (BMI),” WikiHow, accessed March 8, 2014, www.wikihow.com/Calculate-Your-Body-Mass-Index-(BMI). An alternative to BMI is ABSI, or A Body Shape Indicator. Learn more at absi.nl.eu.org.

5. L. M. Browning et al., “A Systematic Review of Waist-to-Height Ratio as a Screening Tool for the Prediction of Cardiovascular Disease and Diabetes: 0.5 Could Be a Suitable Global Boundary Value,” Nutrition Research Reviews 23, no. 2 (2010): 247–69; and C. M. Lee et al., “Indices of Abdominal Obesity Are Better Discriminators of Cardiovascular Risk Factors than BMI: A Meta-Analysis,” Journal of Clinical Epidemiology 61, no. 7 (2008): 646–53.

6. Here’s an online calculator for waist-to-height ratio (WHtR): “Waist to Height Ratio,” Health-calc, accessed March 14, 2014, www.health-calc.com/body-composition/waist-to-height-ratio.

7. Sara Gottfried, “Turn Your Insulin into Jillian Michaels (Part 1): Test Your Blood Sugar,” Sara Gottfried, M.D., May 31, 2013, accessed March 11, 2014, www.saragottfriedmd.com/turn-your-insulin-into-jillian-michaels-part-1-test-your-blood-sugar/.

8. “Verified Products,” Non-GMO Project, accessed December 12, 2014, www.nongmoproject.org/find-non-gmo/search-participating-products/.

9. M. Ball, “Want to Know If Your Food Is Genetically Modified?” The Atlantic, May 14, 2014, accessed June 14, 2014, www.theatlantic.com/features/archive/2014/05/want-to-know-if-your-food-is-genetically-modified/370812/.

10. B. López-González et al., “Association Between Magnesium-Deficient Status and Anthropometric and Clinical-Nutritional Parameters in Postmenopausal Women,” Nutrición Hospitalaria 29, no. 3 (2014): 658–64.

Chapter 3: Meatless

1. USDA Agricultural Research Service: National Agricultural Library, U.S. Department of Agriculture, accessed June 26, 2014, http://ndb.nal.usda.gov.

2. K. M. Flegal et al., “Prevalence of Obesity and Trends in the Distribution of Body Mass Index Among U.S. Adults 1999–2010,” Journal of the American Medical Association 307, no. 5 (2012): 491–97; C. L. Ogden et al., “Prevalence of Overweight, Obesity, and Extreme Obesity Among Adults: United States, Trends 1960–1962 Through 2007–2008,” National Center for Health Statistics 6 (2010): 1–6; and “Weight-Control Information Network: Overweight and Obesity Statistics,” National Institute of Diabetes and Digestive Kidney Diseases, accessed June 22, 2014, http://win.niddk.nih.gov/statistics/.

3. P. E. Miller et al., “Dietary Patterns and Colorectal Adenoma and Cancer Risk: A Review of the Epidemiological Evidence,” Nutrition and Cancer 62, no. 4 (2010): 413–24.

4. B. R. Goldin et al., “Estrogen Excretion Patterns and Plasma Levels in Vegetarian and Omnivorous Women,” New England Journal of Medicine 307 (1982): 1542–47, doi:10.1056/NEJM198212163072502.

5. S. L. Gorbach et al., “Diet and the Excretion and Enterohepatic Cycling of Estrogens,” Preventative Medicine 16, no. 4 (1987): 525–31.

6. “Superbugs Invade American Supermarkets,” Environmental Working Group, accessed June 22, 2014, www.ewg.org/meateatersguide/superbugs/#sthash.GJnX2gbk.dpuf.

7. C. La Rocca et al., “From Environment to Food: The Case of PCB,” Annali dell’Istituto Superiore Di Sanità 42, no. 4 (2006): 410–16; and R. Malisch et al., “Dioxins and PCBs in Feed and Food—Review from European Perspective,” Science of the Total Environment (September 1, 2014), doi:10.1016/j.scitotenv.2014.03.022.

8. E. N. Ponnampalam et al., “Effect of Feeding Systems on Omega-3 Fatty Acids, Conjugated Linoleic Acid and Trans Fatty Acids in Australian Beef Cuts: Potential Impact on Human Health,” Asia Pacific Journal of Clinical Nutrition 15, no. 1 (2006): 21–29; C. A. Daley et al., “A Review of Fatty Acid Profiles and Antioxidant Content in Grass-Fed and Grain-Fed Beef,” Nutrition Journal 9, no. 1 (2010): 10, doi:10.1186/1475-2891-9-10; D. C. Rule et al., “Comparison of Muscle Fatty Acid Profiles and Cholesterol Concentrations of Bison, Beef Cattle, Elk, and Chicken,” Journal of Animal Science 80, no. 5 (2002): 1202–11; S. K. Duckett et al., “Effects of Time on Feed on Beef Nutrient Composition,” Journal of Animal Science 71, no. 8 (1993): 2079–88; K. Nuernberg et al., “Effect of a Grass-Based and a Concentrate Feeding System on Meat Quality Characteristics and Fatty Acid Composition of Longissimus Muscle in Different Cattle Breeds,” Livestock Production Science 94, nos. 1–2 (2005): 137–47; and P. I. Ponte et al., “Influence of Pasture Intake on the Fatty Acid Composition, and Cholesterol, Tocopherols, and Tocotrienols Content in Meat from Free-Range Broilers,” Poultry Science 87, no. 1 (2008): 80–88.

9. A. Pan et al., “Changes in Red Meat Consumption and Subsequent Risk of Type 2 Diabetes Mellitus: Three Cohorts of U.S. Men and Women,” JAMA Internal Medicine 173, no. 14 (2013): 1328–35, doi:10.1001/jamainternmed.2013.6633.

10. R. Micha et al., “Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus: A Systematic Review and Meta-Analysis,” Circulation 121, no. 21 (2010): 2271–83.

11. J. A. Nettleton et al., “Dietary Patterns, Food Groups, and Telomere Length in the Multi-Ethnic Study of Atherosclerosis (MESA),” American Journal of Clinical Nutrition 88, no. 5 (2008): 1405–12; and Micha et al., “Red and Processed Meat Consumption,” 2271–83.

12. N. Stettler et al., “Systematic Review of Clinical Studies Related to Pork Intake and Metabolic Syndrome or Its Components,” Diabetes, Metabolic Syndrome, and Obesity: Targets and Therapy 6 (2013): 347–57.

13. C. De Filippo et al., “Impact of Diet in Shaping Gut Microbiota Revealed by a Comparative Study in Children from Europe and Rural Africa,” Proceedings of the National Academy of Sciences of the United States of America 107, no. 33 (2010): 14691–96, doi:10.1073/pnas.1005963107; L. G. Albenberg et al., “Diet and the Intestinal Microbiome: Associations, Functions, and Implications for Health and Disease,” Gastroenterology 146, no. 6 (2014): 1564–72, doi:10.1053/j.gastro.2014.01.058; and I. B. Jeffery et al., “Diet-Microbiota Interactions and Their Implications for Healthy Living,” Nutrients 5, no. 1 (2013): 234–52, doi:10.3390/nu5010234.

14. R. E. Ley et al., “Microbial Ecology: Human Gut Microbes Associated with Obesity,” Nature 444 (2006): 1022–23; and P. J. Turnbaugh et al., “An Obesity-Associated Gut Microbiome with Increased Capacity for Energy Harvest,” Nature 444, no. 7122 (2006): 1027–131, doi:10.1038/nature05414.

15. Pew Commission on Industrial Farm Animal Production, the Pew Charitable Trusts and the Johns Hopkins Bloomberg School of Public Health, accessed June 7, 2014, www.ncifap.org/.

16. Nutritional data: Total calories: 1582 joules; total carbohydrates: 80 grams; total dietary fiber: 34 grams; net carbohydrates: 46 grams; total protein: 109 grams; total fat: 96 grams. For nutritional analysis wen consulted “Nutrition Facts,” Self Nutrition Data, Condé Nast, accessed March 13, 2014, http://nutritiondata.self.com, and “Dr. Sara’s Hormone Balancing Shakes (30 Servings),” Sara Gottfried, M.D., accessed March 12, 2014, https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

17. S. Reinwald et al., “Whole Versus the Piecemeal Approach to Evaluating Soy,” Journal of Nutrition 140, no. 12 (2010): 2335S–43S, doi:10.3945/jn.110.124925.

18. R. Sapbamrer et al., “Effects of Dietary Traditional Fermented Soybean on Reproductive Hormones, Lipids, and Glucose Among Postmenopausal Women in Northern Thailand,” Asia Pacific Journal of Clinical Nutrition 22, no. 2 (2013): 222–28, doi:10.6133/apjcn.2013.22.2.17.

19. Rick Hanson, Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence (New York: Harmony, 2013).

20 M. Heger et al., “Efficacy and Safety of a Special Extract of Rheum rhaponticum (ERr 731) in Perimenopausal Women with Climacteric Complaints: A 12-week Randomized, Double-blind, Placebo-Controlled Trial,” Menopause 13, no. 5 (2006): 744–59; M. Kaszkin-Bettag et al., “The Special Extract ERr 731 of the Roots of Rheum rhaponticum Decreases Anxiety and Improves Health State and General Well-Being in Perimenopausal Women,” Menopause 14, no. 2 (2007): 270–83; M. Kaszkin-Bettag et al., “Efficacy of the Special Extract ERr 731 from Rhapontic Rhubarb for Menopausal Complaints: A 6-month Open Observational Study,” Alternative Therapies in Health and Medicine 14, no. 6 (2008): 32–38; M. Kaszkin-Bettag et al., “Confirmation of the Efficacy of ERr 731 in Perimenopausal Women with Menopausal Symptoms,” Alternative Therapies in Health and Medicine 15, no. 1 (2009): 24–34; and I. Hasper et al., “Long-Term Efficacy and Safety of the Special Extract ERr 731 of Rheum rhaponticum in Perimenopausal Women with Menopausal Symptoms,” Menopause 16, no. 1 (2009): 117–31.

21. T. Yates et al., “Self-Reported Sitting Time and Markers of Inflammation, Insulin Resistance, and Adiposity,” American Journal of Preventative Medicine 42, no. 1 (2012): 1–7, doi:10.1016/j.amepre.2011.09.022; and “No Hard Workouts Necessary to Avoid Diabetes—Just Cut Your Sitting Time by 90 Minutes a Day: Study,” NY Daily News, March 4, 2013, www.nydailynews.com/life-style/health/hard-workouts-avoid-diabetes-sit-study-article-1.1278791.

Chapter 4: Sugar Free

1. T. P. Markovic et al., “The Determinances of Glycemic Response to Diet Restrictions and Weight Loss in Obesity and NIDDM,” Diabetes Care 21, no. 5 (1998): 687.

2. R. N. Smith et al., “The Effect of a High-Protein, Low Glycemic-Load Diet Versus a Conventional, High Glycemic-Load Diet on Biochemical Parameters Associated with Acne Vulgaris: A Randomized, Investigator-Masked, Controlled Trial,” Journal of the American Academy of Dermatology 57, no. 2 (2007): 247–56.

3. R. Smith et al., “A Pilot Study to Determine the Short-Term Effects of a Low Glycemic Load Diet on Hormonal Markers of Acne: A Nonrandomized, Parallel, Controlled Feeding Trial,” Molecular Nutrition and Food Research 52, no. 6 (2008): 718–26, doi:10.1002/mnfr.200700307.

4. P. Pedram et al., “Food Addiction: Its Prevalence and Significant Association with Obesity in the General Population,” PLoS ONE 8, no. 9 (2013): e74832, doi:10.1371/journal.pone.0074832.

5. A. J. Flint et al., “Food-Addiction Scale Measurement in 2 Cohorts of Middle-Aged and Older Women,” American Journal of Clinical Nutrition 99, no. 3 (2014): 578–86, doi:10.3945/ajcn.113.068965.

6. Judith Orloff, Emotional Freedom (New York: Random House, 2010).

7. N. M. Avena et al., “Evidence for Sugar Addiction: Behavioral and Neurochemical Effects of Intermittent, Excessive Sugar Intake,” Neuroscience and Biobehavioral Reviews 32, no. 1 (2008): 20–39, doi:10.1016/j.neubiorev.2007.04.019; N. M. Avena et al., “Animal Models of Sugar and Fat Bingeing: Relationship to Food Addiction and Increased Body Weight,” Methods in Molecular Biology 829 (2012): 351–65, doi:10.1007/978-1-61779-458-2_23; T. Ventura et al., “Neurobiologic Basis of Craving for Carbohydrates,” Nutrition 30, no. 3 (2014): 252–56, doi:10.1016/j.nut.2013.06.010; and A. Hone-Blanchet et al., “Overlap of Food Addiction and Substance Use Disorders Definitions: Analysis of Animal and Human Studies,” Neuropharmacology 85C (2014): 81–90, doi:10.1016/j.neuropharm.2014.05.019.

8. J. A. Schroeder et al., “Nucleus Accumbens C-Fos Expression Is Correlated with Conditioned Place Preference to Cocaine, Morphine, and High Fat/Sugar Food Consumption” (presentation, Connecticut College, New London, CT, November 13, 2013).

9. C. Imperatori et al., “The Association Among Food Addiction, Binge Eating Severity and Psychopathology in Obese and Overweight Patients Attending Low-Energy-Diet Therapy,” Comprehensive Psychiatry (May 6, 2014), doi:10.1016/j.comppsych.2014.04.023.

10. M. Lenoir et al., “Intense Sweetness Surpasses Cocaine Reward,” PLoS ONE 2, no. 8 (2007): e698, doi:10.1371/journal.pone.0000698.

11. M. Monachese et al., “Bioremediation and Tolerance of Humans to Heavy Metals Through Microbial Processes: A Potential Role for Probiotics?” Applied and Environmental Microbiology 78, no. 18 (2012): 6397–404, doi:10.1128/AEM.01665-12.

12. I. H. Choi et al., “Kimchi, a Fermented Vegetable, Improves Serum Lipid Profiles in Healthy Young Adults: Randomized Clinical Trial,” Journal of Medicinal Food 16, no. 3 (2013): 223–29, doi:10.1089/jmf.2012.2563.

13. Nutritional data: Total calories: 1700 joules; total carbohydrates: 51 grams; total dietary fiber: 19; net carbohydrates: 32 grams; total protein: 122 grams; total fat: 114 grams. For nutritional analysis, we consulted the following: “Nutrition Facts,” Self Nutrition Data, Condé Nast, accessed March 11, 2014, http://nutritiondata.self.com; Gord Kerr, “Ghee Nutrition Information,” Livestrong, August 16, 2013, accessed March 12, 2014, www.livestrong.com/article/363779-ghee-nutrition-information; and “Basic Report: 05664, Ground Turkey, Fat Free, Patties, Broiled,” Agricultural Research Service, U.S. Department of Agriculture, accessed March 12, 2014, http://ndb.nal.usda.gov/ndb/foods/show/1089?fg=&man=&lfacet=&count=&max=25&qlookup=ground+turkey &offset=&sort=&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&_action_show=Apply+Changes&Qv=1&Q2586=1.0&Q2587=6.0, and “Dr. Sara’s Hormone Balancing Shakes (30 Servings),” Sara Gottfried M.D., accessed March 12, 2014, https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

Chapter 5: Fruitless

1. N. Wiebe et al., “A Systematic Review on the Effect of Sweeteners on Glycemic Response and Clinically Relevant Outcomes,” BMC Medicine 9 (2011): 123, doi:10.1186/1741-7015-9-123; and L. M. Hanover et al., “Manufacturing, Composition, and Application of Fructose,” American Journal of Clinical Nutrition 58, suppl. 5 (1993): 724S–32S.

2. R. H. Lustig, “Fructose: It’s ‘Alcohol Without the Buzz,’“ Advances in Nutrition 4, no. 2 (2013): 226–35; R. H. Lustig, Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease (New York: Hudson Street Press, 2012); and G. A. Bray et al., “Dietary Sugar and Body Weight: Have We Reached a Crisis in the Epidemic of Obesity and Diabetes?: Health Be Damned! Pour on the Sugar,” Diabetes Care 37, no. 4 (2014): 950–56, doi:10.2337/dc13-2085.

3. D. Faeh et al., “Effect of Fructose Overfeeding and Fish Oil Administration on Hepatic De Novo Lipogenesis and Insulin Sensitivity in Healthy Men,” Diabetes 54, no. 7 (2005): 1907–13; and V. Lecoultre et al., “Effects of Fructose and Glucose Overfeeding on Hepatic Insulin Sensitivity and Intrahepatic Lipids in Healthy Humans,” Obesity (Silver Spring) 21, no. 4 (2013): 782–85, doi:10.1002/oby.20377.

4. M. Dirlewanger et al., “Effects of Fructose on Hepatic Glucose Metabolism in Humans,” American Journal of Physiology, Endocrinology, and Metabolism 279, no. 4 (2000): E907–11; Y. Wei et al., “Hepatospecific Effects of Fructose on C-Jun NH2-Terminal Kinase: Implications for Hepatic Insulin Resistance,” American Journal of Physiology, Endocrinology, and Metabolism 287, no. 5 (2004): E926–33; K. L. Stanhope et al., “Consuming Fructose-Sweetened, Not Glucose-Sweetened, Beverages Increases Visceral Adiposity and Lipids and Decreases Insulin Sensitivity in Overweight/Obese Humans,” Journal of Clinical Investigation 119, no. 5 (2009): 1322–34; and L. Tappy et al., “Metabolic Effects of Fructose and the Worldwide Increase in Obesity,” Physiological Reviews 90, no. 1 (2010): 23–46, doi:10.1152/physrev.00019.2009.

5. J. R. Vasselli et al., “Dietary Components in the Development of Leptin Resistance,” Advances in Nutrition 4, no. 2 (2013): 164–75, doi:10.3945/an.112.003152; and M. Aijälä et al., “Long-Term Fructose Feeding Changes the Expression of Leptin Receptors and Autophagy Genes in the Adipose Tissue and Liver of Male Rats: A Possible Link to Elevated Triglycerides,” Genes and Nutrition 8, no. 6 (2013): 623–35, doi:10.1007/s12263-013-0357-3.

6. S. E. Lakhan et al., “The Emerging Role of Dietary Fructose in Obesity and Cognitive Decline,” Nutrition Journal 12 (2013): 114, doi:10.1186/1475-2891-12-114; A. P. Simopoulos, “Dietary Omega-3 Fatty Acid Deficiency and High Fructose Intake in the Development of Metabolic Syndrome, Brain Metabolic Abnormalities, and Non-Alcoholic Fatty Liver Disease,” Nutrients 5, no. 8 (2013): 2901–23, doi:10.3390/nu5082901; and R. Agrawal et al., “‘Metabolic Syndrome’ in the Brain: Deficiency in Omega-3 Fatty Acid Exacerbates Dysfunctions in Insulin Receptor Signalling and Cognition,” Journal of Physiology 590, pt. 10 (2012): 2485–99.

7. “Profiling Food Consumption in America,” Agriculture Fact Book, USDA, accessed June 25, 2014, www.usda.gov/factbook/chapter2.pdf.

8. “USDA National Nutrient Database for Standard Reference,” Agricultural Research Service, National Agricultural Library, USDA, accessed June 26, 2014, http://ndb.nal.usda.gov.

9. M. B. Vos et al., “Dietary Fructose Consumption Among U.S. Children and Adults: The Third National Health and Nutrition Examination Survey,” Medscape Journal of Medicine 10, no. 7 (2008): 160.

10. B. C. Fam et al., “The Liver: Key in Regulating Appetite and Body Weight,” Adipocyte 1, no. 4 (2012): 259–64.

11. H. K. Gonnissen et al., “Chronobiology, Endocrinology, and Energy- and Food-Reward Homeostasis,” Obesity Reviews 14, no. 5 (2013): 405–16, doi:10.1111/obr.12019.

12. A. Liu et al., “Habitual Shortened Sleep and Insulin Resistance: An Independent Relationship in Obese Individuals,” Metabolism: Clinical and Experimental 62, no. 11 (2013): 1553–56, doi:10.1016/j.metabol.2013.06.003; and A. Liu et al., “Risk for Obstructive Sleep Apnea in Obese, Nondiabetic Adults Varies with Insulin Resistance Status,” Sleep and Breathing 17, no. 1 (2013): 333–38, doi:10.1007/s11325-012-0696-0.

13. R. R. Markwald et al., “Impact of Insufficient Sleep on Total Daily Energy Expenditure, Food Intake, and Weight Gain,” Proceedings of the National Academy of Sciences of the United States of America 110, no. 14 (2013): 5695–700, doi:10.1073/pnas.1216951110.

14. L. F. Lien et al., “The STEDMAN Project: Biophysical, Biochemical, and Metabolic Effects of a Behavioral Weight Loss Intervention During Weight Loss, Maintenance, and Regain,” OMICS 13, no. 1 (2009): 21–35, doi:10.1089/omi.2008.0035.

15. M. R. Carnethon et al., “Association of Weight Status with Mortality in Adults with Incident Diabetes,” Journal of the American Medical Association 308, no. 6 (2012): 581–90, doi:10.1001/jama.2012.9282.

16. Calculate your body fat percentage on their website. “Percentage Body Fat Calculator: Skinfold Method,” American Council on Exercise, accessed September 23, 2013, http://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=2.

17. R. V. Considine et al., “Serum Immunoreactive-Leptin Concentrations in Normal-Weight and Obese Humans,” New England Journal of Medicine 334, no. 5 (1996): 292–95.

18. P. R. Gibson et al., “Evidence-Based Dietary Management of Functional Gastrointestinal Symptoms: The FODMAP Approach,” Journal of Gastroenterology and Hepatology 25, no. 2 (2010): 252–58, doi:10.1111/j.1440-1746.2009.06149.x.

19. J. Ratliff et al., “Carbohydrate Restriction (With or Without Additional Dietary Cholesterol Provided by Eggs) Reduces Insulin Resistance and Plasma Leptin Without Modifying Appetite Hormones in Adult Men,” Nutrition Research 29, no. 4 (2009): 262–68, doi:10.1016/j.nutres.2009.03.007.

20. Nutritional data: Total calories: 1475 joules; total carbohydrates: 82 grams; total dietary fiber: 35 grams; net carbohydrates: 47 grams; total protein: 97 grams; total fat: 86 grams. For nutritional analysis, we consulted “Nutrition Facts,” Self Nutrition Data, Condé Nast, accessed March 13, 2014, http://nutritiondata.self.com, and “Dr. Sara’s Hormone Balancing Shakes (30 Servings),” Sara Gottfried, M.D., accessed March 12, 2014, https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

21. Agrawal et al., “‘Metabolic Syndrome’ in the Brain,” 2485–99; A. P. Ross et al., “A High Fructose Diet Impairs Spatial Memory in Male Rats,” Neurobiology of Learning and Memory 92, no. 3 (2009): 410–16; D. A. Costello et al., “Brain Deletion of Insulin Receptor Substrate 2 Disrupts Hippocampal Synaptic Plasticity and Metaplasticity,” PLoS ONE 7, no. 2 (2012): e31124; and M. Hariri et al., “Does Omega-3 Fatty Acids Supplementation Affect Circulating Leptin Levels? A Systematic Review and Meta-Analysis on Randomized Controlled Clinical Trials,” Clinical Endocrinology (May 24, 2014), doi:10.1111/cen.12508.

22. J. M. Tishinsky, “Modulation of Adipokines by n-3 Polyunsaturated Fatty Acids and Ensuing Changes in Skeletal Muscle Metabolic Response and Inflammation,” Applied Physiology, Nutrition, and Metabolism 38, no. 3 (2013): 361, doi:10.1139/apnm-2012-0447; M. J. Moreno-Aliaga et al., “Regulation of Adipokine Secretion by n-3 Fatty Acids,” Proceedings of the Nutrition Society 69, no. 3 (2010): 324–32, doi:10.1017/S0029665110001801; and M. Mostowik et al., “Omega-3 Polyunsaturated Fatty Acids Increase Plasma Adiponectin to Leptin Ratio in Stable Coronary Artery Disease,” Cardiovascular Drugs and Therapy 27, no. 4 (2013): 289–95, doi:10.1007/s10557-013-6457-x.

23. L. S. Baylor et al., “Resting Thyroid and Leptin Hormone Changes in Women Following Intense, Prolonged Exercise Training,” European Journal of Applied Physiology 88, nos. 4–5 (2003): 480–84; and R. R. Kraemer et al., “Serum Leptin Concentrations in Response to Acute Exercise in Postmenopausal Women With and Without Hormone Replacement Therapy,” Proceedings of the Society for Experimental Biology and Medicine 221, no. 3 (1999): 171–77.

Chapter 6: Caffeine Free

1. O. G. Cameron et al., “Caffeine and Human Cerebral Blood Flow: A Positron Emission Tomography Study,” Life Sciences 47, no. 13 (1990): 1141–46; A. Nehlig et al., “Caffeine and the Central Nervous System: Mechanisms of Action, Biochemical, Metabolic, and Psychostimulant Effects,” Brain Research Reviews 17, no. 2 (1992): 139–70; A. S. Field et al., “Dietary Caffeine Consumption and Withdrawal: Confounding Variables in Quantitative Cerebral Perfusion Studies?” Radiology 227, no. 1 (2003): 129–35; M. J. Lunt et al., “Comparison of Caffeine-Induced Changes in Cerebral Blood Flow and Middle Cerebral Artery Blood Velocity Shows That Caffeine Reduces Middle Cerebral Artery Diameter,” Physiological Measurement 25, no. 2 (2004): 467–74; and M. A. Addicott et al., “The Effect of Daily Caffeine Use on Cerebral Blood Flow: How Much Caffeine Can We Tolerate?” Human Brain Mapping 30, no. 10 (2009): 3102–14, doi:10.1002/hbm.20732.

2. M. al’Absi et al., “Hypothalamic-Pituitary-Adrenocortical Responses to Psychological Stress and Caffeine in Men at High and Low Risk for Hypertension,” Psychosomatic Medicine 60, no. 4 (1998): 521–27.

3. R. Corti et al., “Coffee Acutely Increases Sympathetic Nerve Activity and Blood Pressure Independently of Caffeine Content: Role of Habitual Versus Nonhabitual Drinking,” Circulation 106, no. 23 (2002): 2935–40.

4. “Stress by Gender: A Stressful Imbalance,” American Psychological Association, accessed September 9, 2013, www.apa.org/news/press/releases/stress/2012/gender.aspx.

5. T. C. Adam et al., “Stress, Eating, and the Reward System,” Physiology and Behavior 91, no. 4 (2007): 449–58; and E. S. Epel, “Psychological and Metabolic Stress: A Recipe for Accelerated Cellular Aging?” Hormones (Athens) 8, no. 1 (2009): 7–22.

6. J. Daubenmier et al., “Changes in Stress, Eating, and Metabolic Factors Are Related to Changes in Telomerase Activity in a Randomized Mindfulness Intervention Pilot Study,” Psychoneuroendocrinology 37, no. 7 (2012): 917–28, doi:10.1016/j.psyneuen.2011.10.008.

7. Anahad O’Connor, “The Claim—A Person Can Pay Off a Sleep Debt by Sleeping Late on Weekends,” New York Times online, November 2, 2009, accessed September 9, 2013, www.nytimes.com/2009/11/03/health/03real.html?_r=0.

8. K. Spiegel et al., “Effects of Poor and Short Sleep on Glucose Metabolism and Obesity Risk,” Nature Reviews Endocrinology 5, no. 5 (2009): 253–61, doi:10.1038/nrendo.2009.23; and L. Morselli et al., “Role of Sleep Duration in the Regulation of Glucose Metabolism and Appetite,” Best Practice and Research: Clinical Endocrinology and Metabolism 24, no. 5 (2010): 687–702, doi:10.1016/j.beem.2010.07.005.

9. S. R. Patel et al., “Association Between Reduced Sleep and Weight Gain in Women,” American Journal of Epidemiology 164, no. 10 (2006): 947–54.

10. See Gregg Jacobs’s column: Gregg D. Jacobs, Ph.D., “10 Tips to Better Sleep,” Med-Help, December 16, 2008, accessed March 11, 2014, www.medhelp.org/user_journals/show/47782/10-tips-to-better-sleep.

11. D. J. Wallis et al., “Emotions and Eating: Self-Reported and Experimentally Induced Changes in Food Intake Under Stress,” Appetite 52, no. 2 (2009): 355–62.

12. N. J. Nevanperä et al., “Occupational Burnout, Eating Behavior, and Weight Among Working Women,” American Journal of Clinical Nutrition 95, no. 4 (2012): 934–43, doi:10.3945/ajcn.111.014191.

13. Nutritional data: Total calories: 1848 joules; total carbohydrates: 91 grams; total dietary fiber: 43 grams; net carbohydrates: 48 grams; total protein: 116 grams; total fat: 119 grams. For nutritional analysis, we consulted “Nutrition Facts,” Self Nutrition Data, Condé Nast, accessed March 13, 2014, http://nutritiondata.self.com, and “Dr. Sara’s Hormone Balancing Shakes (30 Servings),” Sara Gottfried, M.D., accessed March 12, 2014, https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

14. J. N. McClintick et al., “Stress-Response Pathways Are Altered in the Hippocampus of Chronic Alcoholics,” Alcohol 47, no. 7 (2013): 505–15, doi:10.1016/j.alcohol.2013.07.002.

15. R. Hursel et al., “Green Tea Catechin Plus Caffeine Supplementation to a High-Protein Diet Has No Additional Effect on Body Weight Maintenance After Weight Loss,” American Journal of Clinical Nutrition 89, no. 3 (2009): 822–30.

16. I. A. Hakim et al., “Preparation, Composition and Consumption Patterns of Tea-Based Beverages in Arizona,” Nutrition Research 20, no 12 (2000): 1715–24.

17. J. D. Lambert et al., “Dose-Dependent Levels of Epigallocatechin-3-Gallate in Human Colon Cancer Cells and Mouse Plasma and Tissues,” Drug Metabolism and Disposition 34, no. 1 (2006):8–11.

18. M. C. Venables et al., “Green Tea Extract Ingestion, Fat Oxidation, and Glucose Tolerance in Healthy Humans,” American Journal of Clinical Nutrition 87 (2008): 778–84; and Y. Fukino et al., “Randomized Controlled Trial for an Effect of Green Tea-Extract Powder Supplementation on Glucose Abnormalities,” European Journal of Clinical Nutrition 62, no. 8 (2008): 953–60.

19. L. Hartley et al., “Green and Black Tea for the Primary Prevention of Cardiovascular Disease,” Cochrane Database of Systematic Reviews (June 18, 2013): 6:CD009934. doi:10.1002/14651858.CD009934.pub2.

20. T. M. Jurgens et al., “Can Green Tea Preparations Help with Weight Loss?” Canadian Pharmacists Journal (Ottawa) 147, no. 3 (2014): 159-60; T. M. Jurgens et al., “Green Tea for Weight Loss and Weight Maintenance in Overweight or Obese Adults,” Cochrane Database of Systematic Reviews (December 12, 2012) 12:CD008650. doi: 10.1002/14651858.CD008650.pub2; and A. Basu et al., “Green Tea Supplementation Affects Body Weight, Lipids, and Lipid Peroxidation in Obese Subjects with Metabolic Syndrome,” Journal of the American College of Nutrition 29, no. 1 (2010): 31–40.

21. Donald Lee Goss, “A Comparison of Lower Extremity Joint Work and Initial Loading Rates Among Four Different Running Styles” (Ph.D. dissertation, University of North Carolina at Chapel Hill, 2012), ChiRunning, accessed March 6, 2014, www.chirunning.com/2012%20UNC%20Running%20Impact%20Study.pdf.

22. T. Kino, “Circadian Rhythms of Glucocorticoid Hormone Actions in Target Tissues: Potential Clinical Implications,” Science Signaling 5, no. 244 (2012): pt4, doi:10.1126/scisignal.2003333.

Chapter 7: Grain Free

1. Gena Lee Nolin and Mary Shomon, Beautiful Inside and Out: Conquering Thyroid Disease with a Healthy, Happy, “Thyroid Sexy” Life (New York: Atria, 2013).

2. P. K. Crane et al., “Glucose Levels and Risk of Dementia,” New England Journal of Medicine 369, no. 6 (2013): 540–48, doi:10.1056/NEJMoa1215740.

3. Y. Hu et al., “Dietary Glycemic Load, Glycemic Index, and Associated Factors in a Multiethnic Cohort of Midlife Women,” Journal of the American College of Nutrition 28, no. 6 (2009): 636–47; S. Oba et al., “Dietary Glycemic Index, Glycemic Load, and Intake of Carbohydrate and Rice in Relation to Risk of Mortality from Stroke and Its Subtypes in Japanese Men and Women,” Metabolism 59, no. 11 (2010): 1574–82; S. Liu et al., “Relation Between a Diet with a High Glycemic Load and Plasma Concentrations of High-Sensitivity C-Reactive Protein in Middle-Aged Women,” American Journal of Clinical Nutrition 75, no. 3 (2002): 492–98; and K. Murakami et al., “Associations of Dietary Glycaemic Index and Glycaemic Load with Food and Nutrient Intake and General and Central Obesity in British Adults,” British Journal of Nutrition 110, no. 11 (2013): 2047–57, doi:10.1017/S0007114513001414.

4. D. Yu et al., “Dietary Carbohydrates, Refined Grains, Glycemic Load, and Risk of Coronary Heart Disease in Chinese Adults,” American Journal of Epidemiology 178, no. 10 (2013): 1542–49, doi:10.1093/aje/kwt178.

5. J. E. Chavarro et al., “A Prospective Study of Dietary Carbohydrate Quantity and Quality in Relation to Risk of Ovulatory Infertility,” European Journal of Clinical Nutrition 63, no. 1 (2009): 78–86, doi:10.1038/sj.ejcn.1602904.

6. T. L. Halton et al., “Low-Carbohydrate-Diet Score and the Risk of Coronary Heart Disease in Women,” New England Journal of Medicine 355, no. 19 (2006): 1991–2002, doi:10.1056/NEJMoa055317.

7. S. Liu et al., “Relation Between Changes in Intakes of Dietary Fiber and Grain Products and Changes in Weight and Development of Obesity Among Middle-Aged Women,” American Journal of Clinical Nutrition 78, no. 5 (2003): 920–27.

8. “Number (in Millions) of Civilian, Noninstitutionalized Persons with Diagnosed Diabetes, United States, 1980–2011,” Centers for Disease Control and Prevention, accessed February 4, 2014, www.cdc.gov/diabetes/statistics/prev/national/figpersons.htm.

9. Y. Rodriguez-Carrasco et al., “Exposure Estimates to Fusarium Mycotoxins Through Cereal Intake,” Chemosphere 93, no. 10 (2013): 2297-303.

10. M. Ryberg et al., “A Palaeolithic-Type Diet Causes Strong Tissue-Specific Effects on Ectopic Fat Deposition in Obese Postmenopausal Women,” Journal of Internal Medicine 274, no. 1 (2013): 67–76, doi:10.1111/joim.12048.

11. “The Top 5 Reasons Vitamin D Makes Women Bulletproof,” Bulletproof, accessed March 6, 2014, www.bulletproofexec.com/the-top-5-reasons-vitamin-d-makes-women-bulletproof/.

12. I. Depoortere, “Taste Receptors of the Gut: Emerging Roles in Health and Disease,” Gut 63, no. 1 (2014): 179–90, doi:10.1136/gutjnl-2013-305112; and S. C. Kinnamon, “Neurosensory Transmission Without a Synapse: New Perspectives on Taste Signaling,” BMC Biology 11 (2013): 42, doi:10.1186/1741-7007-11-42.

13. A. Sapone et al., “Divergence of Gut Permeability and Mucosal Immune Gene Expression in Two Gluten-Associated Conditions: Celiac Disease and Gluten Sensitivity,” BMC Medicine 9 (2011): 23, doi:10.1186/1741-7015-9-23.

14. Angela Haupt, “Are Gluten-Free Cosmetics Necessary?” U.S. News and World Report, September 11, 2012, accessed March 12, 2014, http://health.usnews.com/health-news/articles/2012/09/11/are-gluten-free-cosmetics-necessary; and Kate Murphy, “Jury Is Still Out on Gluten, the Latest Dietary Villian,” New York Times online, May 8, 2007, accessed January 28, 2014, www.nytimes.com/2007/05/08/health/08glut.html.

15. Stephanie Strom, “A Big Bet on Gluten-Free,” New York Times online, February 17, 2014, accessed March 12, 2014, www.nytimes.com/2014/02/18/business/food-industry-wagers-big-on-gluten-free.html?_r=1; Kate Murphy, “Jury Is Still Out on Gluten, the Latest Dietary Villian,” New York Times online, May 8, 2007, accessed January 28, 2014, www.nytimes.com/2007/05/08/health/08glut.html; A. Tammaro et al., “Cutaneous Hypersensitivity to Gluten,” Dermatitis 23, no. 5 (2012): 220–21; Y. Chinuki et al., “Higher Allergenicity of High Molecular Weight Hydrolysed Wheat Protein in Cosmetics for Percutaneous Sensitization,” Contact Dermatitis 68, no. 2 (2013): 86–93, doi:10.1111/j.1600-0536.2012.02168.x; and Shivani Vora, “Going Without Gluten,” New York Times online, May 29, 2013, accessed January 28, 2014, www.nytimes.com/2013/05/30/fashion/going-without-gluten-beauty-spots.html.

16. Keith O’Brien, “Should We All Go Gluten-Free?” New York Times online, November 25, 2011, accessed January 28, 2014, www.nytimes.com/2011/11/27/magazine/Should-We-All-Go-Gluten-Free.html?pagewanted=all&_r=0.

17. C. Catassi et al., “Non-Celiac Gluten Sensitivity: The New Frontier of Gluten Related Disorders,” Nutrients 5, no. 10 (2013): 3839–53, doi:10.3390/nu5103839.

18. P. D. Mooney et al., “Non-Celiac Gluten Sensitivity: Clinical Relevance and Recommendations for Future Research,” Neurogastroenterology and Motility 25, no. 11 (2013): 864–71, doi:10.1111/nmo.12216.

19. Kristina Campbell, “Metaflora: Wheat Belly Book Review,” Intestinal Gardener, December 29, 2012, accessed January 28, 2014, http://intestinalgardener.blogspot.com/2012/12/metaflora-wheat-belly-book-review.html.

20. Anya Sacharow, “What’s Your Wheat Problem?” Time online, January 23, 2013, accessed January 28, 2014, http://ideas.time.com/2013/01/23/whats-your-wheat-problem/.

21. Loren Cordain, “Cereal Grains: Humanity’s Double-Edged Sword,” Department of Exercise and Sport Science, Colorado State University, accessed March 6, 2014, www.direct-ms.org/pdf/EvolutionPaleolithic/Cereal%20Sword.pdf.

22. T. Jönsson et al., “Agrarian Diet and Diseases of Affluence—Do Evolutionary Novel Dietary Lectins Cause Leptin Resistance?” BMC Endocrine Disorders 5, no. 10 (2005), doi:10.1186/1472-6823-5-10.

23. M. N. Akçay et al., “The Presence of the Antigliadin Antibodies in Autoimmune Thyroid Diseases,” Hepatogastroenterology 50, suppl. 2 (2003): cclxxix–cclxxx.

24. Nutritional data: Total calories: 1546 joules; total carbohydrates: 71 grams; total dietary fiber: 23 grams; net carbohydrates: 48 grams; total protein: 108 grams; total fat: 102 grams. For nutritional analysis, we consulted the following: “Nutrition Facts,” Self Nutrition Data, Condé Nast, accessed March 12, 2014, http://nutritiondata.self.com; “Dr. Sara’s Hormone Balancing Shakes (30 Servings),” Sara Gottfried, M.D., accessed March 12, 2014, https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332; and “Basic Report: 19904, Chocolate, Dark, 70–85% Cacao Solids,” Agricultural Research Service, U.S. Department of Agriculture, accessed March 12, 2014, http://ndb.nal.usda.gov/ndb/foods/show/6337?fg=&man=&lfacet=&count=&max=25&qlookup=cacao&offset=&sort= &format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&_action_show=Apply+Changes&Qv=0.15&Q12136=1.0&Q12137=1.0.

25. S. Kayaniyil et al., “Prospective Associations of Vitamin D with ß-Cell Function and Glycemia: The PROspective Metabolism and Islet Cell Evaluation (PROMISE) Cohort Study,” Diabetes 60, no. 11 (2011): 2947–53; and C. Gagnon et al., “Low Serum 25-Hydroxyvitamin D Is Associated with Increased Risk of the Development of the Metabolic Syndrome at Five Years: Results from a National, Population-Based Prospective Study (The Australian Diabetes, Obesity, and Lifestyle Study: AusDiab),” Journal of Clinical Endocrinology and Metabolism 97, no. 6 (2012): 1953–61.

26. T. Christiansen et al., “Comparable Reduction of the Visceral Adipose Tissue Depot After a Diet-Induced Weight Loss With or Without Aerobic Exercise in Obese Subjects: A 12-Week Randomized Intervention Study,” European Journal of Endocrinology 160, no. 5 (2009): 759–67, doi:10.1530/EJE-08-1009.

27. I. Ismail et al., “A Systematic Review and Meta-Analysis of the Effect of Aerobic vs. Resistance Exercise Training on Visceral Fat,” Obesity Reviews 13, no. 1 (2012): 68–91, doi:10.1111/j.1467-789X.2011.00931.x.

28. Gretchen Reynolds, “The Scientific 7-Minute Workout,” Well (blog), New York Times online, May 9, 2013, accessed January 28, 2014, http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0.

29. Gretchen Reynolds, “For a 7-Minute Workout, Try Our New App,” New York Times online, accessed December 2, 2014, http://well.blogs.nytimes.com/2014/10/24/for-a-7-minute-workout-download-our-new-app/.

Chapter 8: Dairy Free

1. J. K. Jarvis et al., “Overcoming the Barrier of Lactose Intolerance to Reduce Health Disparities,” Journal of the National Medical Association 94, no. 2 (2002): 55–66; “Lactose Intolerance Statistics,” Statistic Brain, from the National Digestive Diseases Information Clearinghouse, accessed January 14, 2014, www.statisticbrain.com/lactose-intolerance-statistics/; and A. Høst, “Frequency of Cow’s Milk Allergy in Childhood,” Annals of Allergy, Asthma, and Immunology 89, no. 6, suppl. 1 (2002): 33–37, doi:10.1016/S1081-1206(10)62120-5.

2. D. P. Robinson et al., “Elevated 17ß-Estradiol Protects Females from Influenza A Virus Pathogenesis by Suppressing Inflammatory Responses,” PLoS Pathogens 7, no. 7 (2011): e1002149, doi:10.1371/journal.ppat.1002149; and “Hormones and Oral Health,” WebMD, accessed March 6, 2014, www.webmd.com/oral-health/hormones-oral-health.

3. D. Furman et al., “Systems Analysis of Sex Differences Reveals an Immunosuppressive Role for Testosterone in the Response to Influenza Vaccination,” Proceedings of the National Academy of Sciences of the United States of America 111, no. 2 (2014): 869–74, doi:10.1073/pnas.1321060111; Brendan Maher, “Women Are More Vulnerable to Infections,” Nature online, July 26, 2013, accessed March 6, 2014, www.nature.com/news/women-are-more-vulnerable-to-infections-1.13456; and “Arthritis: Frequently Asked Questions,” Centers for Disease Control and Prevention, accessed March 6, 2014, www.cdc.gov/arthritis/basics/faqs.htm.

4. Kriss Carr, Crazy Sexy Diet (New York: Skirt, 2011): 34-36; personal communication with the author.

5. “Lactose Intolerance,” Mayo Clinic, accessed January 28, 2014, www.mayoclinic.org/diseases-conditions/lactose-intolerance/basics/tests-diagnosis/CON-20027906; and “Lactose Tolerance Tests,” Medline Plus, accessed January 28, 2014, www.nlm.nih.gov/medlineplus/ency/article/003500.htm.

6. L. C. Harrison et al., “Cow’s Milk and Type 1 Diabetes: The Real Debate Is About Mucosal Immune Function,” Diabetes 48, no. 8 (1999): 1501–7; and H. E. Wasmuth et al., “Cow’s Milk and Immune-Mediated Diabetes,” Proceedings of the Nutrition Society 59, no. 4 (2000): 573–79.

7. D. W. Niebuhr et al., “Association Between Bovine Casein Antibody and New Onset Schizophrenia Among U.S. Military Personnel,” Schizophrenia Research 128, nos. 1–3 (2011): 51–55, doi:10.1016/j.schres.2011.02.005.

8. Jane E. Brody, “Personal Health; You Are Also What You Drink,” New York Times online, March 27, 2007, accessed January 28, 2014, http://query.nytimes.com/gst/fullpage.html?res=990DE3D61230F934A15750C0A9619C8B63.

9. Sara Gottfried, “Kicking the Dairy Habit,” Sara Gottfried, M.D., June 16, 2012, accessed January 14, 2014, www.saragottfriedmd.com/kicking-the-dairy-habit-why-its-so-friggin-hard-plus-several-tips-to-get-er-done/.

10. Sara Gottfried, “How I Fixed My Exercise, Got Lean, and Rocked My Growth Hormone (IGF-1),” Sara Gottfried, M.D., March 20, 2014, www.saragottfriedmd.com/biohacking-exercise-dose-exercise-rocked-growth-hormone/.

11. David Barboza, “Monsanto Sues Dairy in Maine Over Label’s Remarks on Hormones,” New York Times online, July 12, 2003, accessed January 14, 2014, www.nytimes.com/2003/07/12/business/monsanto-sues-dairy-in-maine-over-label-s-remarks-on-hormones.html.

12. Andrew Pollack, “Maker Warns of Scarcity of Hormone for Dairy Cows,” New York Times online, January 27, 2004, accessed January 14, 2014, www.nytimes.com/2004/01/27/business/maker-warns-of-scarcity-of-hormone-for-dairy-cows.html.

13. Nutritional data: Total calories: 1643 joules; total carbohydrates: 76 grams; total dietary fiber: 28 grams; net carbohydrates: 48 grams; total protein: 123 grams; total fat: 98 grams. For nutritional analysis, we consulted “Nutrition Facts,” Self Nutrition Data, Condé Nast, accessed March 12, 2014, http://nutritiondata.self.com, and “Dr. Sara’s Hormone Balancing Shakes (30 Servings),” Sara Gottfried, M.D., accessed March 12, 2014, https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

14. Save money by making coconut kefir at home. Check out the YouTube video.

15. “Lactase Chewable Tablets,” Drugs.com, accessed January 28, 2014, www.drugs.com/cdi/lactase-chewable-tablets.html.

16. A. C. Utter et al., “Influence of Diet and/or Exercise on Body Composition and Cardiorespiratory Fitness in Obese Women,” International Journal of Sport Nutrition 8, no. 3 (1998): 213–22.

17. T. Sijie et al., “High Intensity Interval Exercise Training in Overweight Young Women,” Journal of Sports Medicine and Physical Fitness 52, no. 3 (2012): 255–62.

18. K. S. Weston et al., “High-Intensity Interval Training in Patients with Lifestyle-Induced Cardiometabolic Disease: A Systematic Review and Meta-Analysis,” British Journal of Sports Medicine (October 21, 2013), doi:10.1136/bjsports-2013-092576.

19. Sara Gottfried, “How I Fixed My Exercise, Got Lean, and Rocked My Growth Hormone (IGF-1),” Sara Gottfried, M.D., March 20, 2014, www.saragottfriedmd.com/biohacking-exercise-dose-exercise-rocked-growth-hormone/.

20. “Sprint 8 FAQ,” Vision Fitness, accessed January 28, 2014, www.visionfitness.com/content/sprint-8-faq.

Chapter 9: Toxin Free

1. Maureen Rice, “Revealed … the 515 Chemicals Women Put on Their Bodies Every Day,” Daily Mail Online, November 20, 2009, accessed March 6, 2014, www.dailymail.co.uk/femail/beauty/article-1229275/Revealed–515-chemicals-women-bodies-day.html.

2. K. S. Kim et al., “Interaction Between Persistent Organic Pollutants and C-Reactive Protein in Estimating Insulin Resistance Among Non-Diabetic Adults,” Journal of Preventative Medicine and Public Health 45, no. 2 (2012): 62–69, doi:10.3961/jpmph.2012.45.2.62; L. Lind et al., “Can Persistent Organic Pollutants and Plastic-Associated Chemicals Cause Cardiovascular Disease?” Journal of Internal Medicine 271, no. 6 (2012): 537–53, doi:10.1111/j.1365-2796.2012.02536.x; R. T. Zoeller et al., “Endocrine-Disrupting Chemicals and Public Health Protection: A Statement of Principles from the Endocrine Society,” Endocrinology 153, no. 9 (2012): 4097–110, doi:10.1210/en.2012–1422; D. H. Lee et al., “Association Between Serum Concentrations of Persistent Organic Pollutants and Insulin Resistance Among Nondiabetic Adults: Results from the National Health and Nutrition Examination Survey 1999–2002,” Diabetes Care 30, no. 3 (2007): 622–28; J. Li et al., “Effects of Chronic Exposure to DDT and TCDD on Disease Activity in Murine Systemic Lupus Erythematosus,” Lupus 18, no. 11 (2009): 941–49, doi:10.1177/0961203309104431; P. Langer, “The Impacts of Organochlorines and Other Persistent Pollutants on Thyroid and Metabolic Health,” Frontiers in Neuroendocrinology 31, no. 4 (2010): 497–518, doi:10.1016/j.yfrne.2010.08.001; and V. Roos et al., “Circulating Levels of Persistent Organic Pollutants in Relation to Visceral and Subcutaneous Adipose Tissue by Abdominal MRI,” Obesity (Silver Spring, MD) 21, no. 2 (2013): 413–18, doi:10.1002/oby.20267.

3. P. M. Lind et al., “Circulating Levels of Persistent Organic Pollutants Are Related to Retrospective Assessment of Life-Time Weight Change,” Chemosphere 90, no. 3 (2013): 998–1004, doi:10.1016/j.chemosphere.2012.07.051.

4. B. J. Davis et al., “Di-(2-ethylhexyl) Phthalate Suppresses Estradiol and Ovulation in Cycling Rats,” Toxicology and Applied Pharmacology 128 (1994): 216–223; T. Lovekamp-Swan et al., “Mechanisms of Phthalate Ester Toxicity in the Female Reproductive System,” Environmental Health Perspectives 111, no. 2 (2003): 139–45; C. Richter et al., “Estradiol and Bisphenol A Stimulate Androgen Receptor and Estrogen Receptor Gene Expression in Fetal Mouse Prostate Mesenchyme Cells,” Environmental Health Perspectives 115 (2007): 902–8; G. S. Prins, “Endocrine Disruptors and Prostate Cancer Risk.” Endocrine-Related Cancer, 15 (2008): 649–56. C. Frizzell et al, “Endocrine Disrupting Effects of Zearalenone, Alpha- and Beta-zearalenol at the Level of Nuclear Receptor Binding and Steroidogenesis,” Toxicology Letters 206, no. 2 (2011): 210–7; C. Teng et al., “Bisphenol A Affects Androgen Receptor Function via Multiple Mechanisms,” Chemico-Biological Interactions 203, no. 3 (2013): 556–64; C. Frizzell et al., “Effects of the Mycotoxin Patulin at the Level of Nuclear Receptor Transcriptional Activity and Steroidogenesis in Vitro,” Toxicology Letters 229, no. 2 (2014): 366–73.

5. E. Diamanti-Kandarakis et al., “Phenotypes and Environmental Factors: Their Influence in PCOS,” Current Pharmaceutical Design 18, no. 3 (2012): 270–82; L. Akin et al., “The Endocrine Disruptor Bisphenol A May Play a Role in the Aetiopathogenesis of Polycystic Ovary Syndrome in Adolescent Girls,” Acta Paediatrica Dec 3, 2014 doi: 10.1111/apa.12885.

6. L. Dodds, “Synthetic Oestrogenic Agents without the Phenanthrene Nucleus,” Nature 137 (1936): 996; H. J. Lee et al., “Antiandrogenic Effects of Bisphenol A and Nonylphenol on the Function of Androgen Receptor,” Toxicological Sciences 75, no. 1 (2003): 40–6; C. Teng et al., “Bisphenol A Affects Androgen Receptor Function via Multiple Mechanisms,” Chemico-Biological Interactions 203, no. 3 (2013): 556–64; P. Fenichel et al., “Bisphenol A: An Endocrine and Metabolic Disruptor,” Annales d’endocrinologie (Paris) 74, no. 3 (2013): 211–20; M. Ronn et al., “Bisphenol A Is Related to Circulating Levels of Adiponectin, Leptin and Ghrelin, but Not to Fat Mass or Fat Distribution in Humans,” Chemosphere 112 (2014): 42–8; L. Le Corre et al., “BPA, an Energy Balance Disruptor,” Critical Reviews in Food Science and Nutrition 55, no. 6 (2015): 769–77.

7. “Endocrine Disruptors,” National Institute of Environmental Health Sciences, National Institutes of Health, May 2010, accessed January 28, 2014, www.niehs.nih.gov/health/materials/endocrine_disruptors_508.pdf.

8. L. Patrick, “Thyroid Disruption: Mechanisms and Clinical Implications in Human Health,” Alternative Medicine Review 14, no. 4 (2009): 326–46.

9. J. D. Meeker et al., “Relationship Between Urinary Phthalate and Bisphenol A Concentrations and Serum Thyroid Measures in U.S. Adults and Adolescents from the National Health and Nutrition Examination Survey (NHANES) 2007–2008,” Environmental Health Perspectives 119, no. 10 (2011): 1396–1402, doi:10.1289/ehp.1103582.

10. L. Dodds, “Synthetic Oestrogenic Agents without the Phenanthrene Nucleus,” Nature 137 (1936): 996; H. J. Lee et al., “Antiandrogenic Effects of Bisphenol A and Nonylphenol on the Function of Androgen Receptor,” Toxicological Sciences 75, no. 1 (2003): 40–6; C. Teng et al., “Bisphenol A Affects Androgen Receptor Function via Multiple Mechanisms,” Chemico-Biological Interactions 203, no. 3 (2013): 556–64; P. Fenichel et al., “Bisphenol A: An Endocrine and Metabolic Disruptor,” Annales d’endocrinologie (Paris) 74, no. 3 (2013): 211–20; M. Ronn et al., “Bisphenol A Is Related to Circulating Levels of Adiponectin, Leptin and Ghrelin, but Not to Fat Mass or Fat Distribution in Humans,” Chemosphere 112 (2014): 42–8; L. Le Corre et al., “BPA, an Energy Balance Disruptor,” Critical Reviews in Food Science and Nutrition 55, no. 6 (2015): 769–77.

11. R. J. Jandacek et al., “Reduction of the Body Burden of PCBs and DDE by Dietary Intervention in a Randomized Trial,” Journal of Nutritional Biochemistry 25, no. 4 (2014): 483–88.

12. Y. Ingenbleek et al., “Nutritional Essentiality of Sulfur in Health and Disease,” Nutrition Reviews 71, no. 7 (2013): 413–32, doi:10.1111/nure.12050; and M. E. Nimni et al., “Are We Getting Enough Sulfur in Our Diet?” Nutrition and Metabolism (London) 4 (2007): 24.

13. Chris Kresser has an excellent series of articles on his blog about salt: Chris Kresser, “Shaking Up the Salt Myth: Healthy Salt Recommendations,” Chris Kresser (blog), accessed March 13, 2014, http://chriskresser.com/shaking-up-the-salt-myth-healthy-salt-recommendations.

14. Nutritional data: Total calories: 1835 joules; total carbohydrates: 96 grams; total dietary fiber: 48 grams; net carbohydrates: 48 grams; total protein: 79 grams; total fat: 123 grams. For nutritional analysis, we consulted the following: “Nutritional Information,” PopSugar, accessed March 13, 2014, www.fitsugar.com/latest/nutritional-information; “Basic Report: 19904, Chocolate, dark, 70–85% cacao solids,” Agricultural Research Service, U.S. Department of Agriculture, accessed March 13, 2014, http://ndb.nal.usda.gov/ndb/foods/show/6337?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=cacao; “Nutrition Facts,” Self Nutrition Data, Condé Nast, accessed March 13, 2014, http://nutritiondata.self.com; and “Dr. Sara’s Hormone Balancing Shakes (30 Servings),” Sara Gottfried, M.D., accessed March 12, 2014, https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

15. “The Nitty Gritty of Filter Types and Technologies,” Environmental Working Group, February 27, 2013, accessed January 28, 2014, www.ewg.org/report/ewgs-water-filter-buying-guide/filter-technology.

Chapter 10: Reentry

1. Rick Hanson and Richard Mendius, Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom (Oakland: New Harbinger, 2009).

2. Susan Seliger, “ ‘Superfoods’ Everyone Needs,” WebMD, accessed March 3, 2014, www.webmd.com/diet/features/superfoods-everyone-needs.

3. Nutritional data: Total calories: 1291 joules; total carbohydrates: 82 grams; total dietary fiber: 45 grams; net carbohydrates: 37; total protein: 79 grams; total fat: 77 grams. For nutritional analysis, we consulted the following: “Calories in Quinoa Flakes,” SparkPeople, accessed March 13, 2014, www.sparkpeople.com/calories-in.asp?food=quinoa+flakes; “Nutrition Facts,” Self NutritionData, Condé Nast, accessed March 13, 2014, http://nutritiondata.self.com, and “Dr. Sara’s Hormone Balancing Shakes (30 Servings),” Sara Gottfried, M.D., accessed March 12, 2014, https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

4. J. Yin et al., “Efficacy of Berberine in Patients with Type 2 Diabetes Mellitus,” Metabolism: Clinical and Experimental 57, no. 5 (2008): 712–17, doi:10.1016/j.metabol.2008.01.013.

5. Stephanie Chandler, “Toxicity and Berberine HCL Supplements,” Livestrong, last modified February 19, 2014, www.livestrong.com/article/547840-toxicity-and-berberine-hcl-supplements/.

Chapter 11: Sustenance

1. P. I. Sumithran et al., “The Defence of Body Weight: A Physiological Basis for Weight Regain After Weight Loss,” Clinical Science (London) 124, no. 4 (2013): 231–41, doi:10.1042/CS20120223; B. Richelsen et al., “Why Is Weight Loss So Often Followed by Weight Regain? Basal Biological Response as a Possible Explanation,” Ugeskrift for Laeger, 168 no. 2 (2006): 159–63. [Article in Danish]

2. K. I. Johansson et al., “Effects of Anti-Obesity Drugs, Diet, and Exercise on Weight-Loss Maintenance After a Very-Low-Calorie Diet or Low-Calorie Diet: A Systematic Review and Meta-Analysis of Randomized Controlled Trials,” American Journal of Clinical Nutrition 99, no. 1 (2014): 14–23, doi:10.3945/ajcn.113.070052; E. A. Martens et al., “Protein Diets, Body Weight Loss and Weight Maintenance,” Current Opinion in Clinical Nutrition and Metabolic Care 17, no. 1 (2014): 75–79, doi:10.1097/MC0.0000000000000006; M. S. Westerterp-Plantenga et al., “Dietary Protein: Its Role in Satiety, Energetics, Weight Loss and Health,” British Journal of Nutrition 108 (2012): Suppl 2:S105–12, doi:10.1017/S0007114512002589; M. P. I. Lejeune et al., “Additional Protein Intake Limits Weight Regain After Weight Loss in Humans,” British Journal of Nutrition 93, no. 2 (2005): 281–89; M. S. Westerterp-Plantenga et al., “High Protein Intake Sustains Weight Maintenance After Body Weight Loss in Humans,” International Journal of Obesity and other Related Metabolic Disorders 28, no. 1 (2014): 57–64.

3. L. Schwingshackl et al., “Long-Term Effects of Low Glycemic Index/Load vs. High Glycemic Index/Load Diets on Parameters of Obesity and Obesity-Associated Risks: A Systematic Review and Meta-Analysis,” Nutrition, Metabolism, and Cardiovascular diseases 23, no. 8 (2013): 699–706, doi:10.1016/j.numecd.2013.04.008.

4. S. Phelan et al., “Are the Eating and Exercise Habits of Successful Weight Losers Changing?” Obesity (Silver Spring) 14, no. 4 (2006): 710–16.

5. H. M. Niemeier et al., “Internal Disinhibition Predicts Weight Regain Following Weight Loss and Weight Loss Maintenance,” Obesity (Silver Spring) 15, no. 10 (2007): 2485–94. From Niemeier’s work, two factors affected weight loss maintenance: (1) an “internal” factor that described eating in response to internal cues, such as feelings and thoughts; and (2) an “external” factor that described eating in response to external cues, such as social events. When you have more internal disinhibition, you’re at greater risk of poor weight loss outcomes.

6. S. Berkemeyer, “Acid-Base Balance and Weight Gain: Are There Crucial Links via Protein and Organic Acids in Understanding Obesity?” Medical Hypotheses 73, no. 3 (2009): 347–56. doi:10.1016/j.mehy.2008.09.059.1.

7. R. K. Edwards et al., “The Association of Maternal Obesity with Fetal pH and Base Deficit at Cesarean Delivery,” Obstetrics and Gynecology 122, no. 2, pt. 1 (2013): 262–67, doi:10.1097/AOG.0b013e31829b1e62.

8. L. M. Donini et al., “How to Estimate Fat Mass in Overweight and Obese Subjects,” International Journal of Endocrinology (2013): 2856–80, doi:10.1155/2013/285680.

9. H. K. Gonnissen et al., “Sleep Architecture When Sleeping at an Unusual Circadian Time and Associations with Insulin Sensitivity,” PLoS One 8, no. 8 (2013): e72877, doi:10.1371/journal.pone.0072877; H. K. Gonnissen et al., “Chronobiology, Endocrinology, and Energy- and Food-Reward Homeostasis,” Obesity Reviews 14, no.5 (2013): 405–16; T. Roenneberg et al., “Social Jetlag and Obesity,” Current Biology 22 (2012): 939–43, doi:10.1016/j.cub.2012.03.038; S. M. Hampton et al., “Postprandial Hormone and Metabolic Responses in Simulated Shift Work,” Journal of Endocrinology 151 (1996): 259–67, doi:10.1677/joe.0.1510259; F. A. Scheer et al., “Adverse Metabolic and Cardiovascular Consequences of Circadian Misalignment,” Proceedings of the National Academy of Sciences of the United States of America 106 (2009): 4453–58, doi:10.1073/pnas.0808180106; H. K. Gonnissen et al., “Effect of a Phase Advance and Phase Delay of the 24-h Cycle on Energy Metabolism, Appetite, and Related Hormones,” American Journal of Clinical Nutrition 96 (2012): 689–97, doi:10.3945/ajcn.112.037192; and F. Rutters et al., “Distinct Associations Between Energy Balance and the Sleep Characteristics Slow Wave Sleep and Rapid Eye Movement Sleep,” International Journal of Obesity 36 (2012): 1346–52, doi:10.1038/ijo.2011.250.

10. J. G. Thomas et al., “Weight-Loss Maintenance for 10 Years in the National Weight Control Registry,” American Journal of Preventative Medicine 46, no. 1 (2014): 17–23, doi:10.1016/j.amepre.2013.08.019; R. R. Wing et al., “Long-Term Weight Loss Maintenance,” American Journal of Clinical Nutrition 82 (1 Suppl) (2005): 222S–25S.

11. L. G. Ogden et al., “Cluster Analysis of the National Weight Control Registry to Identify Distinct Subgroups Maintaining Successful Weight Loss,” Obesity (Silver Spring) 20, no. 10 (2012): 2039–47, doi:10.1038/oby.2012.79.

12. V. A. Catenacci et al., “Dietary Habits and Weight Maintenance Success in High Versus Low Exercisers in the National Weight Control Registry,” Journal of Physical Activity and Health (2013), PMID: 24385447 [epub ahead of print].

13. S. Phelan et al., “Empirical Evaluation of Physical Activity Recommendations for Weight Control in Women,” Medicine and Science in Sports and Exercise 39, no. 10 (2007): 1832–36. Findings support current recommendations that more activity may be needed to prevent weight regain than to prevent weight gain. Including some higher-intensity activity may also be advisable for weight-loss maintenance.

14. V. A. Catenacci et al., “Physical Activity Patterns Using Accelerometry in the National Weight Control Registry,” Obesity (Silver Spring) 19, no. 6 (2011): 1163–70, doi:10.1038/oby.2010.264.

15. V. A. Catenacci et al., “Dietary Habits and Weight Maintenance Success in High Versus Low Exercisers in the National Weight Control Registry,” Journal of Physical Activity and Health (December 31, 2013) [epub ahead of print].

16. “Is It Possible to Care Too Much? Understanding How to Care Without It Becoming a Source of Your Stress,” HeartMath, accessed March 4, 2014, www.heartmath.com/articles/overcare-article.html.

17. Billy Graham, The Holy Spirit: Activating God’s Power in Your Life, (Thomas Nelson: Nashville, TN 1978), 92. The Christian’s inner struggle is as follows: “An Eskimo fisherman came to town every Saturday afternoon. He always brought his two dogs with him. One was white and the other was black. He had taught them to fight on command. Every Saturday afternoon in the town square the people would gather and these two dogs would fight and the fisherman would take bets. On one Saturday, the black dog would win; another Saturday the white dog would win—but the fisherman always won! His friends began to ask him how he did it. He said, “I starve one and feed the other. The one I feed always wins because he is stronger.”