Selected Research & References

Inflammation Generation was written for everyday readers, not scientists. Throughout the book, we translated thousands of pages of medical literature into practical information you can understand and apply.

To keep the book readable, we included only a selected list of research at the end of each chapter. This page contains the more detailed references used in researching and writing the book.

Science is always evolving. While recommendations may change as new discoveries emerge, the central message remains remarkably consistent: the human body functions best when we support the systems it was designed with—real food, regular movement, restorative sleep, healthy relationships, stress management, and time for repair.

If you're a healthcare professional, researcher, student, or simply someone who loves diving into the science, we hope these resources help you continue your own journey of learning.

Thank you for caring enough to look behind the curtain.

— Renee Sutton & Dr. Tonya Reynoldson

Chapter 1 — Your Body Is Not Broken — It's Burning

  1. Furman, D., Campisi, J., Verdin, E., et al. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12), 1822–1832.

Chapter 2 — The Food Industry's Dirty Secret

  1. Wansink, B., & Chandon, P. (2006). Can "low-fat" nutrition labels lead to obesity? Journal of Marketing Research, 43(4), 605–617.

  2. Chandon, P., & Wansink, B. (2007). The biasing health halos of fast food restaurant health claims: Lower calorie estimates and higher side-dish consumption intentions. Journal of Consumer Research, 34(3), 301–314.

  3. American Heart Association. (n.d.). Heart-Check food certification program nutrition requirements. American Heart Association. https://www.heart.org/en/healthy-living/company-collaboration/heart-check-certification

  4. Adams, K. M., Kohlmeier, M., & Zeisel, S. H. (2010). Nutrition education in U.S. medical schools: Latest update of a national survey. Academic Medicine, 85(9), 1537–1542.

  5. Kearns, C. E., Schmidt, L. A., & Glantz, S. A. (2016). Sugar industry and coronary heart disease research: A historical analysis of internal industry documents. JAMA Internal Medicine, 176(11), 1680–1685.

  6. Ibid.

  7. Schwartz, L. M., & Woloshin, S. (2019). Medical marketing in the United States, 1997–2016. JAMA, 321(1), 80–96.

  8. Pham-Kanter, G., et al. (2019). Pharmaceutical industry financial relationships with clinical practice guideline authors. JAMA Internal Medicine, 179(12), 1639–1647.

  9. Hyman, M. (2020). Food fix: How to save our health, our economy, our communities, and our planet — one bite at a time. Little, Brown Spark.

  10. Center for Responsive Politics / OpenSecrets. (n.d.). Food & beverage industry lobbying data. OpenSecrets. https://www.opensecrets.org/industries/indus.php?ind=N01

Chapter 3 — SAD by Design

  1. Fryar CD, Chen T-C, Gu Q, Ogden CL. Caloric Intake From Ultra-processed Foods Among U.S. Children and Adults, August 2021–August 2023. NCHS Data Brief No. 536. National Center for Health Statistics, August 2025.

  2. OECD. Health at a Glance 2023: OECD Indicators. Paris: OECD Publishing, 2023. doi:10.1787/7a7afb35-en

  3. Willett WC, et al. "Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems." The Lancet. 2019;393(10170):447–492. doi:10.1016/S0140-6736(18)31788-4

  4. International Agency for Research on Cancer. IARC Monographs on the Evaluation of Carcinogenic Risks to Humans, Vol. 73: Some Chemicals that Cause Tumours of the Kidney or Urinary Bladder in Rodents and Some Other Substances. Lyon: IARC, 1999.

  5. U.S. Food and Drug Administration. Potassium Bromate — Voluntary Removal from Foods. FDA, 1991. [Regulatory correspondence on file]; see also: Center for Science in the Public Interest. Chemical Cuisine: Potassium Bromate. CSPI, updated 2023.

  6. Renehan, A.G., et al. "Insulin-like growth factor (IGF)-I, IGF binding protein-3, and cancer risk." The Lancet, 2004. doi.org/10.1016/S0140-6736(04)16452-2

  7. Organic Consumers Association. "rBGH / rBST: Prohibited in the EU, Canada, and other nations." organicconsumers.org

  8. U.S. Food & Drug Administration. "Ractopamine Hydrochloride." FDA Freedom of Information Summary. fda.gov

  9. Codex Alimentarius Commission. "Ractopamine MRL debate and country positions." FAO/WHO, 2012. fao.org

  10. Reuters. "China rejects U.S. pork imports over ractopamine." 2012. reuters.com

  11. McCann, D., et al. "Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community." The Lancet, 2007. doi.org/10.1016/S0140-6736(07)61306-3

  12. World Health Organization. "Azodicarbonamide." Environmental Health Criteria 178. WHO, 1999. who.int

  13. European Parliament. Regulation (EC) No 1333/2008 on food additives — Annex II. eur-lex.europa.eu

  14. European Commission. "Poultry hygiene and chlorine washing: the EU position." Directorate-General for Health and Food Safety. ec.europa.eu

  15. Office of the United States Trade Representative. "U.S.-EU Trade and Technology Council." ustr.gov

  16. Centers for Disease Control and Prevention. Antibiotic Use in Food-producing Animals. CDC, updated 2023. cdc.gov

  17. World Health Organization. Antimicrobial Resistance: Global Report on Surveillance. WHO, 2023. who.int

  18. Daley, C.A., et al. "A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef." Nutrition Journal 9, no. 10 (2010). doi.org/10.1186/1475-2891-9-10

  19. Moss, Michael. Salt Sugar Fat: How the Food Giants Hooked Us. Random House, 2013. (Primary account of Moskowitz's bliss point research.)

  20. Ibid.

  21. Kessler, David A. The End of Overeating: Taking Control of the Insatiable American Appetite. Rodale Books, 2009. (Paraphrased from central argument; direct quotation requires page-level verification before print.)

  22. Schulte, Erica M., Nicole M. Avena, and Ashley N. Gearhardt. "Which foods may be addictive? The roles of processing, fat content, and glycemic load." PLOS ONE 10, no. 2 (2015): e0117959. doi.org/10.1371/journal.pone.0117959

  23. U.S. Department of Agriculture, Economic Research Service. Food Access Research Atlas. USDA ERS, 2019. ers.usda.gov

  24. Jia J, et al. "Food Insecurity and Incident Cardiovascular Disease Among Black and White US Individuals, 2000–2020." JAMA Cardiology. Published online March 12, 2025. doi:10.1001/jamacardio.2025.0208 

  25. Hilmers, Angela, David C. Hilmers, and Jayna Dave. "Neighborhood Disparities in Access to Healthy Foods and Their Effects on Environmental Justice." American Journal of Public Health 102, no. 9 (2012): 1644–1654. doi.org/10.2105/AJPH.2012.300865

  26. Moodie R, et al. "Profits and pandemics: prevention of harmful effects of tobacco, alcohol, and ultra-processed food and drink industries." The Lancet. 2013;381(9867):670–679. https://doi.org/10.1016/S0140-6736(12)62089-3

  27. Barnard ND, et al. "A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes." Diabetes Care. 2006;29(8):1777–1783. https://doi.org/10.2337/dc06-0606 (Measurable improvements in blood markers and inflammation observed within 2–4 weeks of dietary change.)

Chapter 4 -- Insulin, The Hidden Fire Starter.

  1. Araújo J, Cai J, Stevens J. Prevalence of optimal metabolic health in American adults: National Health and Nutrition Examination Survey 2009–2016. Metabolic Syndrome and Related Disorders. 2019;17(1):46–52.

  2. Bikman B. Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease — and How to Fight It. BenBella Books; 2020.

  3. de la Monte SM, Wands JR. Alzheimer's disease is type 3 diabetes — evidence reviewed. Journal of Diabetes Science and Technology. 2008;2(6):1101–1113.

  4. Hutchison AT, Heilbronn LK. Metabolic impacts of altering meal frequency and timing — does when we eat matter? Biochimie. 2016;124:187–197.

  5. Macfarlane DP, Forbes S, Walker BR. Glucocorticoids and fatty acid metabolism in humans: fuelling fat redistribution in the metabolic syndrome. Journal of Endocrinology. 2008;197(2):189–204.

  6.  Inchauspé J. Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar. New York: Simon & Schuster; 2022. See also: Inchauspé J. The Glucose Goddess Method. New York: Simon & Schuster; 2023.

  7. Berthoud HR, Münzberg H, Morrison CD. Blaming the brain for obesity: Integration of hedonic and homeostatic mechanisms. Gastroenterology. 2017;152(7):1728–1738. doi:10.1053/j.gastro.2016.12.050

  8. Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care. 2015;38(7):e98–e99. doi:10.2337/dc15-0429. See also: Inchauspé J. Glucose Revolution. 2022. 

  9. Bikman BT. Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease — and How to Fight It. Dallas: BenBella Books; 2020.

  10. Fung J. The Obesity Code: Unlocking the Secrets of Weight Loss. Vancouver: Greystone Books; 2016. See also: Fung J. The Diabetes Code. Vancouver: Greystone Books; 2018.  

  11. Lustig RH. Fructose: metabolic, hedonic, and societal parallels with ethanol. Journal of the American Dietetic Association. 2010;110(9):1307–1321.

  12. Lustig RH. Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease. Hudson Street Press; 2012.

  13. Fung J, Moore J. The Complete Guide to Fasting. Victory Belt Publishing; 2016.

  14. Sutton EF, Beyl R, Early KS, et al. Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metabolism. 2018;27(6):1212–1221.

  15. Kraft JR. Detection of diabetes mellitus in situ (occult diabetes). Laboratory Medicine. 1975;6(2):10–22.

  16. Sutton, E.F., et al. "Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men with Prediabetes." Cell Metabolism. 2018; 27(6): 1212–1221. 

  17. Bird, S.R., & Hawley, J.A. "Update on the Effects of Physical Activity on Insulin Sensitivity in Humans." BMJ Open Sport & Exercise Medicine. 2017; 2(1): e000143. 

Chapter 5: What's Really in Your Glass

  1. Bishehsari, F., et al. "Alcohol and Gut-Derived Inflammation." Alcohol Research: Current Reviews. 2017; 38(2): 163–171.

  2. Centers for Disease Control and Prevention. "Dietary Guidelines for Alcohol." CDC.gov. Reviewed 2022. Available at: cdc.gov/alcohol

  3. Ronksley, P.E., et al. "Association of alcohol consumption with selected cardiovascular disease outcomes: a systematic review and meta-analysis." BMJ. 2011; 342: d671.

  4. Mir, H., et al. "Occludin deficiency promotes ethanol-induced disruption of colonic epithelial junctions and experimental colitis." Biochimica et Biophysica Acta. 2016; 1860(4): 765–774.

  5. Szabo, G., & Saha, B. "Alcohol's Effect on Host Defense." Alcohol Research: Current Reviews. 2015; 37(2): 159–170.

  6. Traversy, G., & Chaput, J.P. "Alcohol Consumption and Obesity: An Update." Current Obesity Reports. 2015; 4(1): 122–130. 

  7. GBD 2016 Alcohol Collaborators. "Alcohol use and burden for 195 countries and territories, 1990–2016: a systematic analysis for the Global Burden of Disease Study 2016." The Lancet. 2018; 392(10152): 1015–1035.

  8. Ronksley, P.E., Brien, S.E., Turner, B.J., Mukamal, K.J., & Ghali, W.A. "Association of alcohol consumption with selected cardiovascular disease outcomes: a systematic review and meta-analysis." BMJ. 2011; 342: d671

  9. Valenzuela, C.F. "Alcohol and Neurotransmitter Interactions." Alcohol Health & Research World. 1997; 21(2): 144–148.

  10. Crews, F.T., Lawrimore, C.J., Walter, T.J., & Coleman, L.G. "The Role of Neuroimmune Signaling in Alcoholism." Neuropharmacology. 2017; 122: 56–73.

  11. Leclercq, S., Cani, P.D., Neyrinck, A.M., Stärkel, P., Jamar, F., Mikolajczak, M., Delzenne, N.M., & de Timary, P. "Role of Intestinal Permeability and Inflammation in the Biological and Behavioral Control of Alcohol-Dependent Subjects." Brain, Behavior, and Immunity. 2012; 26(6): 911–918.

  12. Ronksley, P. E., Brien, S. E., Turner, B. J., Mukamal, K. J., & Ghali, W. A. (2011). Association of alcohol consumption with selected cardiovascular disease outcomes: A systematic review and meta-analysis. BMJ, 342, d671. https://doi.org/10.1136/bmj.d671

Chapter 6 - Broken Hearts & Burning Arteries

  1. American Heart Association. Heart Disease and Stroke Statistics — 2023 Update. Circulation, 2023.

  2. Castelli, W.P. "Cholesterol and lipids in the risk of coronary artery disease — the Framingham Heart Study." Canadian Journal of Cardiology, 1988.

  3. Ridker, P.M., et al. "Inflammation, aspirin, and the risk of cardiovascular disease in apparently healthy men." New England Journal of Medicine, 1997.

  4. Ridker, P.M., et al. "C-Reactive Protein and Other Markers of Inflammation in the Prediction of Cardiovascular Disease in Women." New England Journal of Medicine, 2000.

  5. Libby, P. "Inflammation in atherosclerosis." Nature, 2002.

  6. Hansson, G.K. "Inflammation, Atherosclerosis, and Coronary Artery Disease." New England Journal of Medicine, 2005.

  7. Ridker, P.M., et al. "Antiinflammatory Therapy with Canakinumab for Atherosclerotic Disease (CANTOS Trial)." New England Journal of Medicine, 2017.

  8. Yusuf, S., et al. "Effect of potentially modifiable risk factors associated with myocardial infarction in 52 countries (the INTERHEART study)." The Lancet, 2004.

  9. Nissen, S.E. "Statin denial: an internet-driven cult with deadly consequences." Annals of Internal Medicine, 2017. (Panel conflict of interest documented by Wolfe, S., Public Citizen Health Research Group, 2004.)

  10. Abramson, J., and Wright, J.M. "Are lipid-lowering guidelines evidence-based?" The Lancet, 2007.

  11. Ravnskov, U., et al. "Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly." BMJ Open, 2016.

  12. Silverman, M.G., et al. "Association Between Lowering LDL-C and Cardiovascular Risk Reduction Among Different Therapeutic Interventions." JAMA, 2016.

  13. Bhatt, D.L., et al. "Cardiovascular Risk Reduction with Icosapentaenoic Acid for Hypertriglyceridemia (REDUCE-IT Trial)." New England Journal of Medicine, 2019.

  14. Blaha, M.J., et al. "Coronary Artery Calcium Scoring: Current Status." JACC: Cardiovascular Imaging, 2021.

  15. Detrano, R., et al. "Coronary Calcium as a Predictor of Coronary Events in Four Racial or Ethnic Groups (MESA Study)." New England Journal of Medicine, 2008.

  16. Greenland, P., et al. "2010 ACCF/AHA Guideline for Assessment of Cardiovascular Risk in Asymptomatic Adults." Journal of the American College of Cardiology, 2010.

Chapter 7 - This Is Your Brain on Inflammation

  1. Gershon, M. D. (1998). The Second Brain: The Scientific Basis of Gut Instinct. HarperCollins.

  2. Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus nerve as modulator of the brain–gut axis in psychiatric and inflammatory disorders. Frontiers in Psychiatry, 9, 44. https://doi.org/10.3389/fpsyt.2018.00044

  3. Yano, J. M., Yu, K., Donaldson, G. P., Shastri, G. G., Ann, P., Ma, L., ... & Hsiao, E. Y. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell, 161(2), 264–276. https://doi.org/10.1016/j.cell.2015.02.047

  4. Camilleri, M. (2019). Leaky gut: Mechanisms, measurement and clinical implications in humans. Gut, 68(8), 1516–1526. https://doi.org/10.1136/gutjnl-2019-318427

  5. Cani, P. D., Amar, J., Iglesias, M. A., Poggi, M., Knauf, C., Bastelica, D., ... & Burcelin, R. (2007). Metabolic endotoxemia initiates obesity and insulin resistance. Diabetes, 56(7), 1761–1772. https://doi.org/10.2337/db06-1491

  6. Sapolsky, R. M. (2000). Glucocorticoids and hippocampal atrophy in neuropsychiatric disorders. Archives of General Psychiatry, 57(10), 925–935. https://doi.org/10.1001/archpsyc.57.10.925

  7. Chang, C. Y., Ke, D. S., & Chen, J. Y. (2009). Essential fatty acids and human brain. Acta Neurologica Taiwanica, 18(4), 231–241.

  8. Gomez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578. https://doi.org/10.1038/nrn2421

  9. Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365–379. https://doi.org/10.1016/S0753-3322(02)00253-6

  10. Iliff, J. J., Wang, M., Liao, Y., Plogg, B. A., Peng, W., Gundersen, G. A., ... & Nedergaard, M. (2012). A paravascular pathway facilitates CSF flow through the brain parenchyma and the clearance of interstitial solutes, including amyloid β. Science Translational Medicine, 4(147), 147ra111. https://doi.org/10.1126/scitranslmed.3003748

  11. Petersson, S. D., & Philippou, E. (2016). Mediterranean diet, cognitive function, and dementia: A systematic review of the evidence. Advances in Nutrition, 7(5), 889–904. https://doi.org/10.3945/an.116.012138

  12. Wastyk, H. C., Fragiadakis, G. K., Perelman, D., Dahl, W. J., Zhu, Z., Sonnenburg, J. L., & Gardner, C. D. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137–4153. https://doi.org/10.1016/j.cell.2021.06.019

  13. Cotman, C. W., Berchtold, N. C., & Christie, L. A. (2007). Exercise builds brain health: Key roles of growth factor cascades and inflammation. Trends in Neurosciences, 30(9), 464–472. https://doi.org/10.1016/j.tins.2007.06.011

  14. Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., ... & Kramer, A. F. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017–3022. https://doi.org/10.1073/pnas.1015950108

  15. Livingston, G., Huntley, J., Sommerlad, A., Ames, D., Ballard, C., Banerjee, S., ... & Mukadam, N. (2020). Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. The Lancet, 396(10248), 413–446. https://doi.org/10.1016/S0140-6736(20)30367-6

Chapter 8 - What The Tumor Didn’t Start

  1. Schmitz, K.H., et al. "Exercise is Medicine in Oncology: Engaging Clinicians to Help Patients Move Through Cancer." CA: A Cancer Journal for Clinicians, 2019.

  2. NobelPrize.org. "The Nobel Prize in Physiology or Medicine 2018." Awarded to James P. Allison and Tasuku Honjo. nobelprize.org

  3. Lutgendorf, S.K., & Sood, A.K. "Biobehavioral Factors and Cancer Progression: Physiological Pathways and Mechanisms." Psychosomatic Medicine, 2011.

  4. American Cancer Society. "Preventable Cancers: Lifestyle Risk Factors." cancer.org

  5. Vogelstein, B., et al. "Cancer Genome Landscapes." Science, 2013.

  6. Hanahan, D., & Weinberg, R.A. "Hallmarks of Cancer: The Next Generation." Cell, 2011. (NF-κB, tumor microenvironment, inflammation as enabling characteristic)

  7. Balkwill, F., & Mantovani, A. "Inflammation and Cancer: Back to Virchow?" The Lancet, 2001.

  8. Abrams, D.I. "Integrating Cannabis Into Clinical Cancer Care." Current Oncology, 2016. / Abrams, D.I., & Weil, A. Integrative Oncology. Oxford University Press, 2014.

  9. Journal of Cancer Education. "Nutrition Education in Oncology Residency Programs." 2017.

  10. Seyfried, T.N. Cancer as a Metabolic Disease: On the Origin, Management, and Prevention of Cancer. Wiley, 2012.

  11. Cantley, L.C. "The Phosphoinositide 3-Kinase Pathway." Science, 2002.

  12. Longo, V.D., & Mattson, M.P. "Fasting: Molecular Mechanisms and Clinical Applications." Cell Metabolism, 2014.

Chapter 9 - When Your Body Stops Speaking Your Language

  1. Pearson, T. A., Mensah, G. A., Alexander, R. W., Anderson, J. L., Cannon, R. O., Criqui, M., ... & Vinicor, F. (2003). Markers of inflammation and cardiovascular disease: Application to clinical and public health practice. Circulation, 107(3), 499–511. https://doi.org/10.1161/01.CIR.0000052939.59093.45

  2. Ridker, P. M. (2003). Clinical application of C-reactive protein for cardiovascular disease detection and prevention. Circulation, 107(3), 363–369. https://doi.org/10.1161/01.CIR.0000053730.47739.3C

  3. Hotamisligil, G. S., Shargill, N. S., & Spiegelman, B. M. (1993). Adipose expression of tumor necrosis factor-alpha: Direct role in obesity-linked insulin resistance. Science, 259(5091), 87–91. https://doi.org/10.1126/science.7678183

  4. Reaven, G. M. (1988). Role of insulin resistance in human disease. Diabetes, 37(12), 1595–1607. https://doi.org/10.2337/diab.37.12.1595

  5. Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., ... & Martínez-González, M. A. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279–1290. https://doi.org/10.1056/NEJMoa1200303

  6. Schwingshackl, L., & Hoffmann, G. (2014). Mediterranean dietary pattern, inflammation and endothelial function: A systematic review and meta-analysis of intervention trials. Nutrition, Metabolism and Cardiovascular Diseases, 24(9), 929–939. https://doi.org/10.1016/j.numecd.2014.03.003

  7. Sonnenburg, J. L., & Bäckhed, F. (2016). Diet–microbiota interactions as moderators of human metabolism. Nature, 535(7610), 56–64. https://doi.org/10.1038/nature18846

  8. Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J. C., Louzada, M. L., Rauber, F., ... & Jaime, P. C. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762

  9. Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J. C., Louzada, M. L., Rauber, F., ... & Jaime, P. C. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762

  10. Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Carbohydrate quality and human health: A series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445. https://doi.org/10.1016/S0140-6736(18)31809-9

  11. Sonnenburg, J. L., & Bäckhed, F. (2016). Diet–microbiota interactions as moderators of human metabolism. Nature, 535(7610), 56–64. https://doi.org/10.1038/nature18846

  12. Schwingshackl, L., & Hoffmann, G. (2014). Mediterranean dietary pattern, inflammation and endothelial function: A systematic review and meta-analysis of intervention trials. Nutrition, Metabolism and Cardiovascular Diseases, 24(9), 929–939. https://doi.org/10.1016/j.numecd.2014.03.003

  13. American Diabetes Association. (2022). Standards of medical care in diabetes—2022. Diabetes Care, 45(Suppl. 1), S1–S264. https://doi.org/10.2337/dc22-Sint

  14. Richter, E. A., & Hargreaves, M. (2013). Exercise, GLUT4, and skeletal muscle glucose uptake. Physiological Reviews, 93(3), 993–1017. https://doi.org/10.1152/physrev.00038.2012

  15. Pedersen, B. K., & Febbraio, M. A. (2008). Muscle as an endocrine organ: Focus on muscle-derived interleukin-6. Physiological Reviews, 88(4), 1379–1406. https://doi.org/10.1152/physrev.90100.2007

  16. Pedersen, B. K., & Febbraio, M. A. (2008). Muscle as an endocrine organ: Focus on muscle-derived interleukin-6. Physiological Reviews, 88(4), 1379–1406. https://doi.org/10.1152/physrev.90100.2007

  17. Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., ... & Trost, S. G. (2016). Physical activity/exercise and diabetes: A position statement of the American Diabetes Association. Diabetes Care, 39(11), 2065–2079. https://doi.org/10.2337/dc16-1728

  18. Bikman, B. (2020). Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease—and How to Fight It. BenBella Books.

  19. Després, J. P. (2012). Body fat distribution and risk of cardiovascular disease: An update. Circulation, 126(10), 1301–1313. https://doi.org/10.1161/CIRCULATIONAHA.111.067264

  20. DeFronzo, R. A., Jacot, E., Jequier, E., Maeder, E., Wahren, J., & Felber, J. P. (1981). The effect of insulin on the disposal of intravenous glucose. Diabetes, 30(12), 1000–1007. https://doi.org/10.2337/diab.30.12.1000

  21. Cruz-Jentoft, A. J., Bahat, G., Bauer, J., Boirie, Y., Bruyère, O., Cederholm, T., ... & Zamboni, M. (2019). Sarcopenia: Revised European consensus on definition and diagnosis. Age and Ageing, 48(1), 16–31. https://doi.org/10.1093/ageing/afy169

  22. Fung, J. (2018). The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally. Greystone Books.

  23. Ridker, P. M. (2003). Clinical application of C-reactive protein for cardiovascular disease detection and prevention. Circulation, 107(3), 363–369. https://doi.org/10.1161/01.CIR.0000053730.47739.3C

Chapter 10 - Friendly Fire

  1. Hashimoto, H. (1912). Zur Kenntnis der lymphomatösen Veränderung der Schilddrüse (Struma lymphomatosa). Archiv für Klinische Chirurgie, 97, 219–248.

  2. Jacobson, D.L., et al. (1997). Epidemiology and estimated population burden of selected autoimmune diseases in the United States. Clinical Immunology and Immunopathology, 84(3), 223–243.

  3. Tai-Seale, M., McGuire, T.G., & Zhang, W. (2007). Time allocation in primary care office visits. Health Services Research, 42(5), 1871–1894.

  4. Cooper, G. S., Bynum, M. L. K., & Somers, E. C. (2009). Recent insights in the epidemiology of autoimmune diseases: Improved prevalence estimates and understanding of clustering of diseases. Journal of Autoimmunity, 33(3–4), 197–207.

  5. Furman, D., Campisi, J., Verdin, E., Carrera-Bastos, P., Targ, S., Franceschi, C., ... & Slavich, G. M. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12), 1822–1832.

  6. Fasano, A. (2012). Leaky gut and autoimmune diseases. Clinical Reviews in Allergy & Immunology, 42(1), 71–78.

  7. Fasano, A. (2011). Zonulin and its regulation of intestinal barrier function: The biological door to inflammation, autoimmunity, and cancer. Physiological Reviews, 91(1), 151–175.

  8. Rose, N. R., & Mackay, I. R. (Eds.). (2014). The Autoimmune Diseases (5th ed.). Academic Press.

  9. Fasano, A. (2012). Leaky gut and autoimmune diseases. Clinical Reviews in Allergy & Immunology, 42(1), 71–78.

  10. Rose, N. R., & Mackay, I. R. (Eds.). (2014). The Autoimmune Diseases (5th ed.). Academic Press.

  11. Bjornevik, K., Cortese, M., Healy, B. C., et al. (2022). Longitudinal analysis reveals high prevalence of Epstein-Barr virus associated with multiple sclerosis. Science, 375(6578), 296–301. https://doi.org/10.1126/science.abj8222

  12. Miller, F. W., Pollard, K. M., Parks, C. G., et al. (2012). Criteria for environmentally associated autoimmune diseases. Journal of Autoimmunity, 39(4), 253–258.

  13. Winckler, P. B., et al. (2018). Selenium and autoimmune thyroiditis: A systematic review and meta-analysis. Thyroid.

  14. Monteiro, C. A., Cannon, G., Levy, R. B., et al. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936–941.

  15. Irwin, M. R., & Opp, M. R. (2017). Sleep health: Reciprocal regulation of sleep and innate immunity. Neuropsychopharmacology, 42(1), 129–155.

  16. Jonklaas, J., Bianco, A. C., Bauer, A. J., et al. (2014). Guidelines for the treatment of hypothyroidism. Thyroid, 24(12), 1670–1751.

  17. Cooper, G. S., Bynum, M. L. K., & Somers, E. C. (2009). Recent insights in the epidemiology of autoimmune diseases: Improved prevalence estimates and understanding of clustering of diseases. Journal of Autoimmunity, 33(3–4), 197–207.

  18. Rose, N. R., & Mackay, I. R. (Eds.). (2014). The Autoimmune Diseases (5th ed.). Academic Press.

  19. Jonklaas, J., Bianco, A. C., Bauer, A. J., et al. (2014). Guidelines for the treatment of hypothyroidism. Thyroid, 24(12), 1670–1751.

Chapter 11 – Hot Flashes, Cold Shoulders, & a Body on the Brink

  1. The Menopause Society. (2023). Menopause 101: A primer for the perimenopausal transition. https://menopause.org

  2. Wright, N. C., et al. (2024). The musculoskeletal syndrome of menopause: An underrecognized condition. Journal of Women's Health. Advance online publication.

  3. Haver, M. C. (2024). The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts. Rodale Books.

  4. Gottfried, S. (2013). The Hormone Cure. Scribner.

  5. Kling, J. M., et al. (2019). Menopause education in obstetrics and gynecology residency programs: A national survey. Menopause, 26(10), 1178–1182.

  6. Gottfried, S. (2013). The Hormone Cure. Scribner.

  7. The Menopause Society. (2023). Find a Certified Menopause Practitioner (CMP). https://menopause.org

  8. Mauvais-Jarvis, F. (2015). Sex differences in metabolic homeostasis, diabetes, and obesity. Biology of Sex Differences, 6(14).

  9. Hyman, M. (2012). The Blood Sugar Solution. Little, Brown Spark.

  10. Harman, S. M., Metter, E. J., Tobin, J. D., Pearson, J., & Blackman, M. R. (2001). Longitudinal effects of aging on serum total and free testosterone levels in healthy men. Journal of Clinical Endocrinology & Metabolism, 86(2), 724–731.

  11. Grossmann, M. (2011). Low testosterone in men with type 2 diabetes: Significance and treatment. Journal of Clinical Endocrinology & Metabolism, 96(8), 2341–2353.

  12. Attia, P. (2023). Outlive: The Science and Art of Longevity. Harmony Books.

  13. Huberman, A. (2022). Huberman Lab Podcast: Optimize Your Health & Metabolism. Stanford School of Medicine.

  14. McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: Central role of the brain. Physiological Reviews, 87(3), 873–904.

  15. Nicolaides, N. C., et al. (2017). Stress, the stress system and the role of glucocorticoids. Neuroimmunomodulation, 22(1–2), 6–19.

  16. Huberman, A. (2021). Huberman Lab Podcast: Using Cortisol & Adrenaline to Optimize Performance. Stanford School of Medicine.

  17. Santoro, N., & Epperson, C. N. (2015). Matters of the mind and body: The menopause transition. Journal of Clinical Endocrinology & Metabolism, 100(7), 2404–2411.

  18. AARP & The Harris Poll. (2022). Menopause and women's healthcare survey.

  19. Chartered Institute for Personnel and Development. (2023). Menopause at work: Employee experiences and employer support.

  20. Mosconi, L. (2024). The Menopause Brain. Alfred A. Knopf.

  21. Mosconi, L. (2024). The Menopause Brain. Alfred A. Knopf.

  22. Psychology and Aging. (2025). Systematic review of cognitive function during the menopausal transition. Advance online publication.

  23. Mosconi, L. (2024). The Menopause Brain. Alfred A. Knopf.

  24. Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.

  25. Huberman, A. (2022). Huberman Lab Podcast: Master Your Sleep & Be More Alert. Stanford School of Medicine.

  26. Hyman, M. (2023). Young Forever. Little, Brown Spark.

  27. Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.

Chapter 12 – The Lion You Never Outran

  1. Cannon, W.B. Bodily Changes in Pain, Hunger, Fear and Rage. Appleton, 1915. 

  2. Sapolsky, R.M. Why Zebras Don't Get Ulcers. 3rd ed. Holt Paperbacks, 2004.

  3. Hannibal, K.E., & Bishop, M.D. "Chronic Stress, Cortisol Dysfunction, and Pain: A Psychoneuroendocrine Rationale for Stress Management in Pain Rehabilitation." Physical Therapy, 94(12), 1816–1825, 2014.

  4. Lightman, S.L., & Conway-Campbell, B.L. "The crucial role of pulsatile activity of the HPA axis for continuous dynamic equilibration." Nature Reviews Neuroscience, 11(10), 710–718, 2010.

  5. Leproult, R., Copinschi, G., Buxton, O., & Van Cauter, E. "Sleep loss results in an elevation of cortisol levels the next evening." Sleep, 20(10), 865–870, 1997.

  6. Clow, A., Thorn, L., Evans, P., & Hucklebridge, F. "The awakening cortisol response: Methodological issues and significance." Stress, 7(1), 29–37, 2004.

  7. Rosmond, R. "Role of stress in the pathogenesis of the metabolic syndrome." Psychoneuroendocrinology, 30(1), 1–10, 2005.

  8. Björntorp, P., & Rosmond, R. "Obesity and cortisol." Nutrition, 16(10), 924–936, 2000.

  9. Segerstrom, S.C., & Miller, G.E. "Psychological stress and the human immune system: A meta-analytic study of 30 years of inquiry." Psychological Bulletin, 130(4), 601–630, 2004.

  10. Ridker, P.M. "Clinical application of C-reactive protein for cardiovascular disease detection and prevention." Circulation, 107(3), 363–369, 2003.

  11. Epel, E.S., McEwen, B., Seeman, T., et al. "Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat." Psychosomatic Medicine, 62(5), 623–632, 2000.

  12. Dallman, M.F., Pecoraro, N., Akana, S.F., et al. "Chronic stress and obesity: A new view of 'comfort food.'" Proceedings of the National Academy of Sciences, 100(20), 11696–11701, 2003.

  13. Maté, G. When the Body Says No: Exploring the Stress-Disease Connection. Knopf Canada, 2003. 

  14. Gottfried, S. The Hormone Cure. Scribner, 2013. Cortisol steal and the interaction between chronic stress and perimenopausal hormonal disruption.

  15. Arnsten, A.F.T. "Stress signalling pathways that impair prefrontal cortex structure and function." Nature Reviews Neuroscience, 10(6), 410–420, 2009.

  16. Thayer, J.F., & Lane, R.D. (2007). The role of vagal function in the risk for cardiovascular disease and mortality. Biological Psychology, 74(2), 224–242.

  17. Shaffer, F., & Ginsberg, J.P. (2017). An overview of heart rate variability metrics and norms. Frontiers in Public Health, 5, 258.

  18. Plews, D.J., Laursen, P.B., Stanley, J., Buchheit, M., & Kilding, A.E. (2013). Training adaptation and heart rate variability in elite endurance athletes. Sports Medicine, 43(9), 773–791.

  19. Walker, M.P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner. (Matthew Walker, UC Berkeley Center for Human Sleep Science)

  20. Wittmann, M., Dinich, J., Merrow, M., & Roenneberg, T. (2006). Social jetlag: Misalignment of biological and social time. Chronobiology International, 23(1–2), 497–509.

  21. Cotman, C.W., Berchtold, N.C., & Christie, L.A. (2007). Exercise builds brain health: Key roles of growth factor cascades and inflammation. Trends in Neurosciences, 30(9), 464–472. 

  22. Skoluda, N., Dettenborn, L., Stalder, T., & Kirschbaum, C. (2012). Elevated hair cortisol concentrations in endurance athletes. Psychoneuroendocrinology, 37(5), 611–617.

  23. Porges, S.W. (2007). The polyvagal perspective. Biological Psychology, 74(2), 116–143. (Polyvagal Theory; vagal brake and exhalation)

  24. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.

  25. Dallman, M. F., & Pecoraro, N. C. (2003). Chronic stress and obesity: A new view of "comfort food." Proceedings of the National Academy of Sciences, 100(20), 11696–11701.

  26. Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton & Company. 

  27. Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLOS Medicine, 7(7), e1000316. 

  28. Maslach, C., & Jackson, S. E. (1981). The measurement of experienced burnout. Journal of Occupational Behavior, 2(2), 99–113.

  29. Shanafelt, T. D., et al. (2022). Changes in burnout and satisfaction with work-life integration in physicians and the general US working population between 2011 and 2020. Mayo Clinic Proceedings, 97(3), 491–506.

Chapter 13 – Tired Is Not a Personality

  1. Nedergaard, M., et al. "Glymphatic System: A Waste Clearance System of the Brain." Science, 2013. 

  2. Van Cauter, E., et al. "Roles of Circadian Rhythmicity and Sleep in Human Hormonal Regulation." Endocrine Reviews, 1997. 

  3. Walker, M. P. "The Role of Sleep in Cognition and Emotion." Annals of the New York Academy of Sciences, 2009. 

  4. He, Y., et al. "The Transcriptional Repressor DEC2 Regulates Sleep Length in Mammals." Science, 2009. 

  5. Vgontzas, A. N., et al. "Sleep Deprivation Effects on Sleep and Inflammatory Cytokines in Healthy Adults." Journal of Clinical Endocrinology & Metabolism, 2004. 

  6. Mullington, J. M., et al. "Cardiovascular, Inflammatory, and Metabolic Consequences of Sleep Deprivation." Progress in Cardiovascular Diseases, 2009. 

  7. Irwin, M. R., et al. "Sleep Deprivation and Activation of Morning Levels of Cellular and Genomic Markers of Inflammation." Archives of Internal Medicine, 2006. 

  8. Leproult, R., et al. "Sleep Loss Results in an Elevation of Cortisol Levels the Next Evening." Sleep, 1997. 

  9. Besedovsky, L., et al. "Sleep and Immune Function." Pflügers Archiv – European Journal of Physiology, 2012. 

  10. Voigt, R. M., et al. "Circadian Disorganization Alters Intestinal Microbiota." PLOS ONE, 2014. 

  11. Spiegel, K., et al. "Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite." Annals of Internal Medicine, 2004. 

  12. Ridker, P. M., et al. "Inflammation, Aspirin, and the Risk of Cardiovascular Disease in Apparently Healthy Men." New England Journal of Medicine, 1997. 

  13. Cappuccio, F. P., et al. "Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies." European Heart Journal, 2011. 

  14. Arnardottir, E. S., et al. "Obstructive Sleep Apnea Is Associated with Increased Inflammatory Markers Independent of Obesity." European Respiratory Journal, 2009.

  15. Clow, A., et al. "The Cortisol Awakening Response: More than a Measure of HPA Axis Function." Neuroscience & Biobehavioral Reviews, 2010.

  16. Besedovsky, L., Lange, T., & Born, J. "Sleep and Immune Function." Pflügers Archiv – European Journal of Physiology, 2012.

  17. Kohler, M., et al. "The Effects of Continuous Positive Airway Pressure Therapy on Cardiovascular Risk Markers Associated with Atherosclerosis in Patients with Obstructive Sleep Apnea." Chest, 2008.

  18. Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. "Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite." Annals of Internal Medicine, 2004.

  19. Irwin, M. R., Wang, M., Campomayor, C. O., Collado-Hidalgo, A., & Cole, S. "Sleep Deprivation and Activation of Morning Levels of Cellular and Genomic Markers of Inflammation." Archives of Internal Medicine, 2006.

Chapter 14 – The Chair Is Trying to Kill You

  1. Levine, J.A. Quote on sitting as a health risk. Mayo Clinic / widely cited in press and academic literature. See also: Levine, J.A. (2014). Get Up! Why Your Chair Is Killing You and What You Can Do About It. Palgrave Macmillan.

  2. Levine, J.A. Research on daily sitting time in modern adults (9–10 hours/day, awake). Mayo Clinic; reported across multiple studies and publications.

  3. Large cohort study (~500,000 participants): Chau, J.Y., et al. (2013).

  4. Meta-analysis on sitting 10 hours/day: Biswas, A., et al. (2015). Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults. Annals of Internal Medicine, 162(2), 123–132.

  5. Physical activity intervention data: Replacing 30 minutes of sitting with light activity linked to 17% lower risk of early death. Stamatakis, E., et al. (2019). British Journal of Sports Medicine; and related intervention studies.

  6. Active Couch Potato research: Biswas et al. (2015), Annals of Internal Medicine; Ekblom-Bak, E., et al. 

  7. Attia, P. Outlive: The Science and Art of Longevity (2023). Harmony Books. 

  8. Levine, J.A. et al. "Non-Exercise Activity Thermogenesis (NEAT): Environment and Biology." American Journal of Physiology — Endocrinology and Metabolism, 2004. 

  9. Huberman, A. "Foundational movement and post-meal walking." Huberman Lab Podcast. Stanford University School of Medicine. Multiple episodes, 2021–present. hubermanlab.com

  10. Buffey, A.J. et al. "The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health." Sports Medicine, 2022; and Colberg, S.R. et al. "Postprandial Walking Is Better for Lowering the Glycemic Effect of Dinner than Pre-Dinner Exercise in Type 2 Diabetic Individuals." Journal of the American Medical Directors Association, 2009.

  11. World Health Organization. "Physical Activity Fact Sheet." WHO Global Status Report on Physical Activity, 2022. Approximately 1.8 billion adults (31% of all adults globally) do not meet recommended physical activity levels. who.int

Chapter 15 – Eat Like Your Life Depends On It

  1. Martínez Steele, E., Baraldi, L. G., Louzada, M. L. C., Moubarac, J.-C., Mozaffarian, D., & Monteiro, C. A. (2016). Ultra-processed foods and added sugars in the U.S. diet: Evidence from a nationally representative cross-sectional study. BMJ Open, 6(3), e009892. https://doi.org/10.1136/bmjopen-2015-009892

  2. U.S. Department of Agriculture & U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020–2025 (9th ed.).

  3. Johnson, R. K., et al. (2009). Dietary sugars intake and cardiovascular health: A scientific statement from the American Heart Association. Circulation, 120(11), 1011–1020.

  4. U.S. Department of Agriculture & U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020–2025 (9th ed.).

  5. Centers for Disease Control and Prevention. (2022). Only 1 in 10 adults gets enough fruits or vegetables.

  6. Centers for Disease Control and Prevention. (2024). National Diabetes Statistics Report 2024.

  7. Stierman, B., et al. (2021). National Health and Nutrition Examination Survey 2017–March 2020 Prepandemic Data Files. National Center for Health Statistics.

  8. Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J.-C., Louzada, M. L. C., Rauber, F., ... & Jaime, P. C. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936–941.

  9. Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., ... & Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67–77.e3.

  10. Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9, 10.

  11. National Institutes of Health, Office of Dietary Supplements. (2023). Omega-3 Fatty Acids Fact Sheet for Health Professionals.

  12. U.S. Department of Agriculture. (2024). National Organic Program.

  13. Environmental Working Group. (2024). Shopper's Guide to Pesticides in Produce™.

  14. U.S. Food and Drug Administration. (2024). Use of the term "natural" on food labeling.

  15. Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., ... & Martínez-González, M. A. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279–1290.

  16. Nurses' Health Study. Harvard T.H. Chan School of Public Health. https://nurseshealthstudy.org/

  17. Women's Health Initiative. (2024). Women's Health Initiative Overview. National Heart, Lung, and Blood Institute.

  18. Willett, W. C. (2013). Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating. Free Press.

  19. McDonald, D., Hyde, E., Debelius, J. W., et al. (2018). American Gut: An open platform for citizen science microbiome research. mSystems, 3(3), e00031-18.

  20. Shulman, G. I. (2014). Ectopic fat in insulin resistance, dyslipidemia, and cardiometabolic disease. New England Journal of Medicine, 371(12), 1131–1141.

  21. U.S. Department of Agriculture. (2024). MyPlate.

  22. Aune, D., Keum, N., Giovannucci, E., et al. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and mortality: Systematic review and dose-response meta-analysis. BMJ, 353, i2716.

  23. Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: From molecules to man. Biochemical Society Transactions, 45(5), 1105–1115.

  24. Drewnowski, A., & Eichelsdoerfer, P. (2010). The Mediterranean diet: Does it have to cost more? Public Health Nutrition, 13(9A), 1408–1415.

  25. Miller, V., et al. (2021). Fruit, vegetable, and legume intake, and cardiovascular disease and deaths in 18 countries (PURE). The Lancet.

Chapter 16 – The Healing Power of Nothing

  1. Sutton, E. F., Beyl, R., Early, K. S., Cefalu, W. T., Ravussin, E., & Peterson, C. M. (2018). Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss. Cell Metabolism, 27(6), 1212–1221.e3. https://doi.org/10.1016/j.cmet.2018.04.010

  2. Centers for Disease Control and Prevention. (2020). National Diabetes Statistics Report, 2020. U.S. Department of Health and Human Services. https://www.cdc.gov/diabetes/library/reports/reportcard.html

  3. Alberti, K. G. M. M., Eckel, R. H., Grundy, S. M., Zimmet, P. Z., Cleeman, J. I., Donato, K. A., ... & Smith, S. C., Jr. (2009). Harmonizing the metabolic syndrome: A joint interim statement of the International Diabetes Federation Task Force on Epidemiology and Prevention. Circulation, 120(16), 1640–1645. https://doi.org/10.1161/CIRCULATIONAHA.109.192644

  4. Patterson, R. E., & Sears, D. D. (2017). Metabolic effects of intermittent fasting. Annual Review of Nutrition, 37, 371–393. https://doi.org/10.1146/annurev-nutr-071816-064634

  5. Fung, J., & Moore, J. (2016). The Obesity Code: Unlocking the secrets of weight loss. Greystone Books. (Also: Fung, J. (2016). The Diabetes Code: Prevent and reverse type 2 diabetes naturally. Greystone Books.)

  6. Longo, V. D., & Mattson, M. P. (2019). Fasting: Molecular mechanisms and clinical applications. New England Journal of Medicine, 381(10), 942–951. https://doi.org/10.1056/NEJMra1905136

  7. Pelz, M. (2021). Fast Like a Girl: A woman's guide to reclaiming her body and power through intermittent fasting. (Publisher details vary; cite edition used.)

  8. Ohsumi, Y. (2016). Nobel Prize in Physiology or Medicine 2016: Award ceremony and lecture. NobelPrize.org. https://www.nobelprize.org/prizes/medicine/2016/ohsumi/lecture/

  9. (Note: this NEJM review and other trials report reductions in inflammatory markers such as CRP and IL-6.)

  10. Pelz, M. (2021). Fast Like a Girl. (As above — for commentary on fasting, hormones, and brain clarity in perimenopause/menopause.)

  11. Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46–58. https://doi.org/10.1016/j.arr.2016.10.005

  12. Wilkinson, M. J., Manoogian, E. N. C., Zadourian, A., Lo, H., Fakhouri, S., Shoghi, A., ... & Panda, S. (2020). Ten-hour time-restricted eating reduces weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome. Cell Metabolism, 31(1), 92–104.e5. https://doi.org/10.1016/j.cmet.2019.11.004

  13. Hall, K. D., & Guo, J. (2017). Obesity energetics: Body weight regulation and the effects of diet composition. Gastroenterology, 152(7), 1718–1727.e3. https://doi.org/10.1053/j.gastro.2017.01.052

  14. Madeo, F., Zimmermann, A., Maiuri, M. C., & Kroemer, G. (2015). Essential role for autophagy in life span extension. The Journal of Clinical Investigation, 125(1), 85–91. https://doi.org/10.1172/JCI73946

  15. Ho, K. Y., Veldhuis, J. D., Johnson, M. L., Furlanetto, R., Evans, W. S., Alberti, K. G., & Thorner, M. O. (1988). Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. The Journal of Clinical Investigation, 81(4), 968–975. https://doi.org/10.1172/JCI113463

  16. Varady, K. A. (2011). Intermittent versus daily calorie restriction: Which diet regimen is more effective for weight loss? Obesity Reviews, 12(7), e593–e601. https://doi.org/10.1111/j.1467-789X.2011.00873.x

  17. Anton, S. D., Moehl, K., Donahoo, W. T., Marosi, K., Lee, S. A., Mainous, A. G., ... & Mattson, M. P. (2018). Flipping the metabolic switch: Understanding and applying health benefits of fasting. Obesity, 26(2), 254–268. https://doi.org/10.1002/oby.22065

  18. Hartman, A. L., Vining, E. P., & Kossoff, E. H. (2013). The ketogenic diet: One decade later. Pediatrics, 119(3), 535–543. (Used here as a background source on extended fasting/ketosis; other specific 24-hour fasting physiology reviews: Anton et al., 2018.)

  19. Michalsen, A., & Li, C. (2013). Fasting therapy for treating and preventing disease — current state of evidence. Forschende Komplementärmedizin, 20(6), 444–453. https://doi.org/10.1159/000356711

  20. Brandhorst, S., & Longo, V. D. (2019). Fasting and fasting-mimicking diets for longevity and disease. Nature Reviews Endocrinology, 15(10), 569–589. https://doi.org/10.1038/s41574-019-0245-6

  21. Cheng, C. W., Adams, G. B., Perin, L., Wei, M., Zhou, X., Lam, B. S., ... & Longo, V. D. (2014). Prolonged fasting reduces IGF-1/PKA to promote hematopoietic stem cell-based regeneration and reverse immunosuppression. Cell Stem Cell, 14(6), 810–823. https://doi.org/10.1016/j.stem.2014.04.014

  22. (And for the comparison trials showing similar weight loss when calories are matched, see: Trepanowski, J. F., et al. (2017). Alternate-day fasting and chronic disease risk. JAMA Internal Medicine, 177(7), 930–938. https://doi.org/10.1001/jamainternmed.2017.0936)

Chapter 17 – Sweat Is Not Optional

  1. Lyon, G. Forever Strong: A New, Science-Based Strategy for Aging Well. Atria Books, 2023.

  2. Lyon, G. Muscle as metabolic organ — glucose disposal and insulin sensitivity. Forever Strong, 2023.

  3. Lieberman, D. Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding. Pantheon Books, 2020.

  4. Noetel, M., et al. "Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials." British Journal of Sports Medicine, 2023.

  5. Wright, V. Masterful Care of the Aging Athlete. Research and clinical practice, University of Pittsburgh Medical Center.

  6. Attia, P. Outlive: The Science and Art of Longevity. Harmony Books, 2023.

  7. Sims, S. T., & Heather, A. K. (2018). Myths and methodologies: Reducing scientific design ambiguity in studies comparing sexes and/or menstrual cycle phases. Experimental Physiology, 103(10), 1309–1317.

  8. Lieberman, D. (2020). Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding. Pantheon Books.

  9. San Millán, I., & Brooks, G. A. (2018). Sports Medicine, 48(2), 467–479.

  10. U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans (2nd ed.). Office of Disease Prevention and Health Promotion.

  11. Janssen, I., Heymsfield, S. B., & Ross, R. (2002). Journal of the American Geriatrics Society, 50(5), 889–896.

  12. Wright, V. J., & Perricelli, B. C. (2008). Age-related rates of decline in performance among elite senior athletes. The American Journal of Sports Medicine, 36(3), 443–450.

  13. Westcott, W. L. (2012). Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216.

  14. Lanhers, C., et al. (2017). Sports Medicine, 47(1), 163–173.

  15. Avgerinos, K. I., et al. (2018). Experimental Gerontology, 108, 166–173.

  16. Antonio, J., et al. (2021). Journal of the International Society of Sports Nutrition, 18(1), 13.

  17. Sims, S. T., & Heijden, I. (2023). Nutrients, 15(4), 1–14.

  18. Gibala, M. J., & McGee, S. L. (2008). Exercise and Sport Sciences Reviews, 36(2), 58–63.

  19. Sims, S. T. (2016). Roar: How to Match Your Food and Fitness to Your Unique Female Physiology. Rodale Books.

  20. Milanović, Z., Sporiš, G., & Weston, M. (2015). Sports Medicine, 45(10), 1469–1481.

  21. Biswas, A., et al. (2015). Annals of Internal Medicine, 162(2), 123–132.

  22. Levine, J. A. (2004). Nutrition Reviews, 62(7), S82–S97.

  23. Noetel, M., et al. (2023). British Journal of Sports Medicine, 57(18), 1203–1209.

  24. Craft, L. L., & Perna, F. M. (2004). Primary Care Companion to the Journal of Clinical Psychiatry, 6(3), 104–111.

  25. Pedersen, B. K., & Saltin, B. (2015). Scandinavian Journal of Medicine & Science in Sports, 25(S3), 1–72.

Chapter 18 – Leaky, Angry, & Out of Control

  1. Vighi G, et al. "Allergy and the gastrointestinal system." Clinical & Experimental Immunology. 2008.

  2. Sonnenburg J, Sonnenburg E. The Good Gut. Penguin Press, 2015.

  3. Fasano A. "Leaky gut and autoimmune diseases." Clinical Reviews in Allergy & Immunology. 2012.

  4. Fasano A. "Zonulin and its regulation of intestinal barrier function." Physiological Reviews. 2011.

  5. Sender R, et al. "Revised estimates for the number of human and bacteria cells in the body." Cell. 2016.

  6. Wastyk HC, et al. "Gut-microbiota-targeted diets modulate human immune status." Cell. 2021.

  7. Zeevi D, et al. "Personalized nutrition by prediction of glycemic responses." Cell. 2015.

  8. Mayer, E. A. The Mind-Gut Connection. Harper Wave, 2016.

  9. Yang, B., et al. "Effects of regulating intestinal microbiota on anxiety symptoms: A systematic review." General Psychiatry, 2019.

  10. Egeberg, A., et al. "Rosacea and gastrointestinal disorders: a population-based cohort study." Journal of Clinical Medicine, 2018.

  11. Bowe, W. P., & Logan, A. C. "Acne vulgaris, probiotics and the gut-brain-skin axis." Gut Pathogens, 2011.

  12. Pimentel, M., et al. "ACG Clinical Guideline: Small Intestinal Bacterial Overgrowth." American Journal of Gastroenterology, 2020.

  13. Sonnenburg, J. L., et al. "Diet-induced alterations in gut microflora contribute to lethal pulmonary damage in TLR2/TLR4-deficient mice." Cell, 2016.

  14. Satokari, R. "High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria." Nutrients, 2020.

  15. Cryan, J. F., et al. "The Microbiota-Gut-Brain Axis." Physiological Reviews, 2019.

  16. Bjarnason, I., et al. "Intestinal permeability and inflammation in rheumatoid arthritis: effects of non-steroidal anti-inflammatory drugs." Gut, 1984.

  17. Engen, P. A., et al. "The Gastrointestinal Microbiome: Alcohol Effects on the Composition of Intestinal Microbiota." Alcohol Research: Current Reviews, 2015.

  18. Panda, S. The Circadian Code. Rodale Books, 2019.

  19. Wastyk, H.C., et al. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137–4153. [Sonnenburg Lab / Stanford]

  20. Dahl, W.J., & Stewart, M.L. (2015). Position of the Academy of Nutrition and Dietetics: Health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics, 115(11), 1861–1870.

  21. Wastyk, H.C., et al. (2021). Cell — fermented food arm findings. 

  22. Teng, H., & Chen, L. (2020). Polyphenols and gut microbiota: A bidirectional interaction. Nutrients, 12(12), 3914.

  23. Fasano, A. (2012). Leaky gut and autoimmune diseases. Clinical Reviews in Allergy & Immunology, 42(1), 71–78. 

  24. Thaiss, C.A., et al. (2017). The microbiome and innate immunity. Science, 357(6351), 539–544.

Chapter 19 – Your Blood Doesn't Lie

  1. Bhattacharya, S., et al. "Statistical basis of reference intervals in clinical laboratory medicine." Clinical Chemistry and Laboratory Medicine, 2016. 

  2. Hyman, M. The Blood Sugar Solution. Little, Brown Spark, 2012. 

  3. Cromwell, W.C., et al. "LDL Particle Number and Risk of Future Cardiovascular Disease in the Framingham Offspring Study." Journal of Clinical Lipidology, 2007; 1(6):583–592.

  4. Tsimikas, S. "A Test in Context: Lipoprotein(a): Diagnosis, Prognosis, Controversies, and Emerging Therapies." Journal of the American College of Cardiology, 2017; 69(6):692–711. 

  5. Razzaque, M.S. "Magnesium: Are We Consuming Enough?" Nutrients, 2018; 10(12):1863. 

  6. Ganguly, P., and Alam, S.F. "Role of homocysteine in the development of cardiovascular disease." Nutrition Journal, 2015; 14:6. 

  7. Attia, P. Outlive: The Science and Art of Longevity. Harmony Books, 2023. 

  8. Nordestgaard, B.G., et al. "Lipoprotein(a) as a cardiovascular risk factor: current status." European Heart Journal 31, no. 23 (2010): 2844–2853.

  9. Kamstrup, P.R., et al. "Elevated Lipoprotein(a) and Risk of Myocardial Infarction." JAMA 301, no. 22 (2009): 2331–2339.

  10. Ridker, P.M., et al. "Rosuvastatin to Prevent Vascular Events in Men and Women with Elevated C-Reactive Protein (JUPITER Trial)." New England Journal of Medicine 359 (2008): 2195–2207.

  11. Patrick, R.P., and Ames, B.N. "Vitamin D and the omega-3 fatty acids control serotonin synthesis and action." FASEB Journal 29, no. 6 (2015): 2207–2222.

  12. Forrest, K.Y.Z., and Stuhldreher, W.L. "Prevalence and correlates of vitamin D deficiency in US adults." Nutrition Research 31, no. 1 (2011): 48–54.

  13. Means, C., and Means, C. Good Energy: The Surprising Connection Between Metabolism and Limitless Health. Avery, 2024.

  14. Araújo, J., et al. "Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016." Metabolic Syndrome and Related Disorders 17, no. 1 (2019): 46–52. 

  15. Levels Health. "Continuous Glucose Monitoring in Non-Diabetic Populations: Patterns and Insights." Internal research summary. levelshealthresearch.com.

  16. Means, C. "What a CGM Taught Me About Metabolic Health." Levels Health Blog. levels.link 

  17. Attia, P. Outlive: The Science and Art of Longevity. Harmony Books, 2023.

  18. Holick, M.F. "Vitamin D Deficiency." New England Journal of Medicine 357 (2007): 266–281.

  19. Grand View Research. Dietary Supplements Market Size & Growth Report, 2030. grandviewresearch.com

  20. Hyman, Mark. The UltraMind Solution. Scribner, 2008. / Hyman, M. Food: What the Heck Should I Eat? Little, Brown Spark, 2018.

  21. Guallar, E., et al. "Enough Is Enough: Stop Wasting Money on Vitamin and Mineral Supplements." Annals of Internal Medicine. 2013;159(12):850–851.

  22. Forrest, K.Y.Z., & Stuhldreher, W.L. "Prevalence and correlates of Vitamin D deficiency in US adults." Nutrition Research. 2011;31(1):48–54.

  23. Attia, Peter. Outlive: The Science and Art of Longevity. Harmony Books, 2023.

  24. Patrick, R. (FoundMyFitness). Micronutrient deficiency and its role in inflammation and disease. foundmyfitness.com

  25. Forrest, K.Y.Z., & Stuhldreher, W.L. (2011). Prevalence and correlates of vitamin D deficiency in US adults. Nutrition Research, 31(1), 48–54.

  26. Patrick, R.P., & Ames, B.N. (2014). Vitamin D hormone regulates serotonin synthesis. FASEB Journal, 28(6), 2398–2413.

  27. Schurgers, L.J., et al. (2007). Vitamin K–containing dietary supplements: comparison of synthetic vitamin K1 and natto-derived menaquinone-7. Blood, 109(8), 3279–3283.

  28. Rude, R.K. (2010). Magnesium. In Modern Nutrition in Health and Disease (11th ed.). Lippincott Williams & Wilkins.

  29. Rosanoff, A., Weaver, C.M., & Rude, R.K. (2012). Suboptimal magnesium status in the United States. Nutrition Reviews, 70(3), 153–164.

  30. Davis, D.R., Epp, M.D., & Riordan, H.D. (2004). Changes in USDA food composition data for 43 garden crops, 1950–1999. Journal of the American College of Nutrition, 23(6), 669–682.

  31. Witkowski, M., Hubert, J., & Mazur, A. (2011). Methods of assessment of magnesium status in humans. Magnesium Research, 24(4), 163–180.

  32. Firoz, M., & Graber, M. (2001). Bioavailability of US commercial magnesium preparations. Magnesium Research, 14(4), 257–262.

  33. Simopoulos, A.P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365–379.

  34. Hu, Y., et al. (2019). Marine omega-3 supplementation and cardiovascular disease. Journal of the American Heart Association, 8(19), e013543.

  35. Patrick, R. (FoundMyFitness). Omega-3 fatty acids and brain health. foundmyfitness.com

  36. Harris, W.S., & Von Schacky, C. (2004). The omega-3 index: a new risk factor for death from coronary heart disease? Preventive Medicine, 39(1), 212–220.

  37. Verdin, E. (2015). NAD⁺ in aging, metabolism, and neurodegeneration. Science, 350(6265), 1208–1213.

  38. Yoshino, J., Baur, J.A., & Imai, S. (2018). NAD+ intermediates: the biology and therapeutic potential of NMN and NR. Cell Metabolism, 27(3), 513–528.

  39. Attia, P. (2023). Outlive: The Science and Art of Longevity. Harmony Books.

Chapter 20 – Your Body Already Knows How to Clean House

  1. Perumpail, B. J., Khan, M. A., Yoo, E. R., Cholankeril, G., Kim, D., & Ahmed, A. (2017). Clinical epidemiology and disease burden of nonalcoholic fatty liver disease. World Journal of Gastroenterology, 23(47), 8263–8276. https://doi.org/10.3748/wjg.v23.i47.8263

  2. Rinella, M. E., Lazarus, J. V., Ratziu, V., Francque, S. M., Sanyal, A. J., Kanwal, F., Romero, D., Abdelmalek, M. F., Anstee, Q. M., Arab, J. P., Arrese, M., Bataller, R., Beuers, U., Boursier, J., Bugianesi, E., Byrne, C. D., Castro Narro, G. E., Chowdhury, A., Cortez-Pinto, H., ... Newsome, P. N. (2023). A multisociety Delphi consensus statement on new fatty liver disease nomenclature. Hepatology, 78(6), 1966–1986. https://doi.org/10.1097/HEP.0000000000000520

  3. Stanhope, K. L. (2016). Sugar consumption, metabolic disease and obesity: The state of the controversy. Critical Reviews in Clinical Laboratory Sciences, 53(1), 52–67. https://doi.org/10.3109/10408363.2015.1084990

  4. European Parliament and Council of the European Union. (2008). Regulation (EC) No. 1333/2008 of the European Parliament and of the Council of 16 December 2008 on food additives. Official Journal of the European Union, L 354, 16–33.

  5. Paramasivam, A., Vijayashree Priyadharsini, J., & Raghunandhakumar, S. (2024). Additives in processed foods as a potential source of endocrine-disrupting chemicals: A review. Journal of Xenobiotics, 14(4), 1575–1594. https://doi.org/10.3390/jox14040094

  6. De Siena, M., Raoul, P., Costantini, L., Scarpellini, E., Cintoni, M., Gasbarrini, A., & Rinninella, E. (2022). Food emulsifiers and metabolic syndrome: The role of the gut microbiota. Foods, 11(15), 2205. https://doi.org/10.3390/foods11152205

  7. Uribarri, J., Woodruff, S., Goodman, S., Cai, W., Chen, X., Pyzik, R., Yong, A., Striker, G. E., & Vlassara, H. (2010). Advanced glycation end products in foods and a practical guide to their reduction in the diet. Journal of the American Dietetic Association, 110(6), 911–916.e12. https://doi.org/10.1016/j.jada.2010.03.018

  8. Schnabel, L., Kesse-Guyot, E., Allès, B., Touvier, M., Srour, B., Hercberg, S., Buscail, C., & Julia, C. (2019). Association between ultraprocessed food consumption and risk of mortality among middle-aged adults in France. JAMA Internal Medicine, 179(4), 490–498. https://doi.org/10.1001/jamainternmed.2018.7289

  9. Iliff, J. J., Wang, M., Liao, Y., Plogg, B. A., Peng, W., Gundersen, G. A., Benveniste, H., Vates, G. E., Deane, R., Goldman, S. A., Nagelhus, E. A., & Nedergaard, M. (2012). A paravascular pathway facilitates cerebrospinal fluid flow through the brain parenchyma and the clearance of interstitial solutes, including amyloid β. Science Translational Medicine, 4(147), 147ra111. https://doi.org/10.1126/scitranslmed.3003748

  10. Holth, J. K., Fritschi, S. K., Wang, C., Pedersen, N. P., Cirrito, J. R., Mahan, T. E., Finn, M. B., Manis, M., Geerling, J. C., Fuller, P. M., Lucey, B. P., & Holtzman, D. M. (2019). The sleep-wake cycle regulates brain interstitial fluid tau in mice and cerebrospinal fluid tau in humans. Science, 363(6429), 880–884. https://doi.org/10.1126/science.aav2546

  11. Xie, L., Kang, H., Xu, Q., Chen, M. J., Liao, Y., Thiyagarajan, M., O’Donnell, J., Christensen, D. J., Nicholson, C., Iliff, J. J., Takano, T., Deane, R., & Nedergaard, M. (2013). Sleep drives metabolite clearance from the adult brain. Science, 342(6156), 373–377. https://doi.org/10.1126/science.1241224

  12. Cederbaum, A. I. (2012). Alcohol metabolism. Clinics in Liver Disease, 16(4), 667–685. https://doi.org/10.1016/j.cld.2012.08.002

  13. GBD 2016 Alcohol Collaborators. (2018). Alcohol use and burden for 195 countries and territories, 1990–2016: A systematic analysis for the Global Burden of Disease Study 2016. The Lancet, 392(10152), 1015–1035. https://doi.org/10.1016/S0140-6736(18)31310-2

  14. Hyman, M. (2020). Food fix: How to save our health, our economy, our communities, and our planet—one bite at a time. Little, Brown Spark.

  15. Hoy, M. K., & Goldman, J. D. (2014). Fiber intake of the U.S. population: What we eat in America, NHANES 2009–2010. U.S. Department of Agriculture, Agricultural Research Service.

  16. Rubin, B. S. (2011). Bisphenol A: An endocrine disruptor with widespread exposure and multiple effects. The Journal of Steroid Biochemistry and Molecular Biology, 127(1–2), 27–34. https://doi.org/10.1016/j.jsbmb.2011.05.002

  17. Rochester, J. R., & Bolden, A. L. (2015). Bisphenol S and F: A systematic review and comparison of the hormonal activity of bisphenol A substitutes. Environmental Health Perspectives, 123(7), 643–650. https://doi.org/10.1289/ehp.1408989

  18. Fan, Y.-Y., Zheng, J.-L., Ren, J.-H., Luo, J., Cui, X.-Y., & Ma, L. Q. (2014). Effects of storage temperature and duration on release of antimony and bisphenol A from polyethylene terephthalate drinking water bottles of China. Environmental Pollution, 192, 113–120. https://doi.org/10.1016/j.envpol.2014.05.012

Chapter 21 – The Places Where People Forgot to Get Sick

  1. Adventist Health Study-2. (2020). Adventist Health Study-2. Loma Linda University. https://adventisthealthstudy.org

  2. Buettner, D. (2008). The Blue Zones: Lessons for living longer from the people who've lived the longest. National Geographic.

  3. Buettner, D. (2012). The Blue Zones: 9 lessons for living longer from the people who've lived the longest (2nd ed.). National Geographic Society.

  4. Centers for Disease Control and Prevention. (2024). About chronic diseases. https://www.cdc.gov/chronicdisease

  5. Centers for Disease Control and Prevention. (2024). Heart disease facts. https://www.cdc.gov/heartdisease

  6. Christakis, N. A., & Fowler, J. H. (2007). The spread of obesity in a large social network over 32 years. The New England Journal of Medicine, 357(4), 370–379. https://doi.org/10.1056/NEJMsa066082

  7. Christakis, N. A., & Fowler, J. H. (2008). The collective dynamics of smoking in a large social network. The New England Journal of Medicine, 358(21), 2249–2258. https://doi.org/10.1056/NEJMsa0706154

  8. Dadvand, P., Nieuwenhuijsen, M. J., & Esnaola, M. (2019). Green spaces and healthy aging: Evidence and future directions. The Lancet Healthy Longevity.

  9. Gallup. (2020). Purpose and well-being research. https://www.gallup.com

  10. Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227–237. https://doi.org/10.1177/1745691614568352

  11. Ikaria Study Group. (2011). The Ikaria Study: Lifestyle, diet, and healthy aging.

  12. Knoops, K. T. B., de Groot, L. C. P. G. M., Kromhout, D., Perrin, A. E., Moreiras-Varela, O., Menotti, A., & van Staveren, W. A. (2004). Mediterranean diet, lifestyle factors, and 10-year mortality in elderly European men and women. JAMA, 292(12), 1433–1439. https://doi.org/10.1001/jama.292.12.1433

  13. Loma Linda University Health. (2023). Blue Zones and healthy longevity. https://lluh.org

  14. National Center for Health Statistics. (2024). Health, United States, 2023. U.S. Department of Health and Human Services.

  15. National Institute on Aging. (2022). Global health and aging. https://www.nia.nih.gov

  16. OECD. (2023). Health at a glance 2023: OECD indicators. OECD Publishing. https://doi.org/10.1787/7a7afb35-en

  17. Organization for Economic Cooperation and Development. (2023). Health expenditure and financing. https://www.oecd.org/health

  18. Roser, M., Ortiz-Ospina, E., & Ritchie, H. (2024). Life expectancy. Our World in Data. https://ourworldindata.org/life-expectancy

  19. United States Department of Agriculture. (2020). Dietary Guidelines for Americans 2020–2025. https://www.dietaryguidelines.gov

  20. United States Department of Health and Human Services. (2023). Healthy People 2030: Social determinants of health. https://health.gov/healthypeople

  21. World Health Organization. (2024). World health statistics 2024. https://www.who.int

  22. World Health Organization. (2023). Global status report on noncommunicable diseases. https://www.who.int

Chapter 22 – Your Body, Your Blueprint

  1. Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., Gómez-Gracia, E., Ruiz-Gutiérrez, V., Fiol, M., Lapetra, J., Lamuela-Raventós, R. M., Serra-Majem, L., Pintó, X., Basora, J., Muñoz, M. Á., Sorlí, J. V., Martínez, J. A., & Martínez-González, M. A. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine, 378(25), e34. https://doi.org/10.1056/NEJMoa1800389

  2. Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J. C., Louzada, M. L. C., Rauber, F., Khandpur, N., Cediel, G., Neri, D., Martinez-Steele, E., Baraldi, L. G., & Jaime, P. C. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762

  3. Booth, F. W., Roberts, C. K., & Laye, M. J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2(2), 1143–1211. https://doi.org/10.1002/cphy.c110025

  4. Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8

  5. World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour.

  6. Ekelund, U., Steene-Johannessen, J., Brown, W. J., Fagerland, M. W., Owen, N., Powell, K. E., Bauman, A., & Lee, I. M. (2016). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? The Lancet, 388(10051), 1302–1310. https://doi.org/10.1016/S0140-6736(16)30370-1

  7. Dunstan, D. W., Kingwell, B. A., Larsen, R., Healy, G. N., Cerin, E., Hamilton, M. T., Shaw, J. E., Bertovic, D. A., Zimmet, P. Z., Salmon, J., & Owen, N. (2012). Breaking up prolonged sitting reduces postprandial glucose and insulin responses. Diabetes Care, 35(5), 976–983. https://doi.org/10.2337/dc11-1931

  8. Irwin, M. R. (2015). Why sleep is important for health: A psychoneuroimmunology perspective. Annual Review of Psychology, 66, 143–172. https://doi.org/10.1146/annurev-psych-010213-115205

  9. Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., & Tasali, E. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843–844. https://doi.org/10.5665/sleep.4716

  10. McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: Central role of the brain. Physiological Reviews, 87(3), 873–904. https://doi.org/10.1152/physrev.00041.2006

  11. Slavich, G. M., & Irwin, M. R. (2014). From stress to inflammation and major depressive disorder: A social signal transduction theory of depression. Psychological Bulletin, 140(3), 774–815. https://doi.org/10.1037/a0035302

  12. Laborde, S., Mosley, E., & Thayer, J. F. (2017). Heart rate variability and cardiac vagal tone in psychophysiological research: Recommendations for experiment planning, data analysis, and data reporting. Frontiers in Psychology, 8, 213. https://doi.org/10.3389/fpsyg.2017.00213

  13. Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628–637. https://doi.org/10.1016/j.envres.2018.06.030

  14. Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227–237. https://doi.org/10.1177/1745691614568352

  15. Sender, R., Fuchs, S., & Milo, R. (2016). Revised estimates for the number of human and bacteria cells in the body. PLOS Biology, 14(8), e1002533. https://doi.org/10.1371/journal.pbio.1002533

  16. McDonald, D., Hyde, E., Debelius, J. W., Morton, J. T., Gonzalez, A., Ackermann, G., Aksenov, A. A., Behsaz, B., Brennan, C., Chen, Y., DeRight Goldasich, L., Dorrestein, P. C., Dunn, R. R., Fahimipour, A. K., Gaffney, J., Gilbert, J. A., Gogul, G., Green, J. L., Hugenholtz, P., … Knight, R. (2018). American Gut: An open platform for citizen science microbiome research. mSystems, 3(3), e00031-18. https://doi.org/10.1128/mSystems.00031-18

  17. Wastyk, H. C., Fragiadakis, G. K., Perelman, D., Dahan, D., Merrill, B. D., Yu, F. B., Topf, M., Gonzalez, C. G., Van Treuren, W., Han, S., Robinson, J. L., Elias, J. E., Sonnenburg, E. D., & Sonnenburg, J. L. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137–4153.e14. https://doi.org/10.1016/j.cell.2021.06.019