Book References

Chapter 2- Why do we gain weight?
1 The Origins of the Obesity Epidemic in the USA
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9611578/#:~:text=There%20was%20only%20a%20small,for%20at%20least%2020%20years.

2 The Surgeon Generals Vision for a Healthy and Fit Nation
https://www.ncbi.nlm.nih.gov/books/NBK44656/

3 Up to half of US premature deaths are preventable. Behavior factors key.
https://www.prb.org/resources/up-to-half-of-u-s-premature-deaths-are-preventable-behavioral-factors-key/

4 CDC: Nearly half of US deaths can be prevented
https://www.lhsfna.org/cdc-nearly-half-of-u-s-deaths-can-be-prevented/

5 Change in Hyper-Palatable Food Availability in the US Food System for over 30 Years: 1988-2018
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9672140/

6 Obesity and the Western Diet: How we got here
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7721435/

7 Overview of Health and Diet in America
https://www.ncbi.nlm.nih.gov/books/NBK209844/

8 From reward to Anhedonia-Dopamine Function in the Global Mental Health Context
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10525914/

9 The Influence of Palatable Diets in Reward System Activation: A Mini Review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818794/#:~:text=The%20consumption%20of%20palatable%20foods,that%20act%20on%20appetite%20control.

10 Genetics of Obesity: What we have learned over decades of research
https://pubmed.ncbi.nlm.nih.gov/33899337/

11 Genetic Contributors to Obesity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2787002/

12 Ghrelin: Much more than a hunger hormone
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049314/

13 Physiology, Obesity Neurohormonal Appetite and Satiety Control
https://www.ncbi.nlm.nih.gov/books/NBK555906/

14 The More Food Young Adults are Served, the More They Overeat
https://www.sciencedirect.com/science/article/pii/S0022316623030857

15 Eaten up by boredom: consuming food to escape awareness of the bored self https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4381486/

16 Maintenance of lost weight and long-term management of obesity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/

17 Mechanisms of Weight Regain following Weight Loss
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3901982/

18 Impact of Genetic Variants on the Individual Potential of Body Fat Loss
https://pubmed.ncbi.nlm.nih.gov/29495392/

19 Increasing Total Fiber Intake Reduces Risk of Weight and Fat Gains in Women
https://pubmed.ncbi.nlm.nih.gov/19158230/

20 Dietary Fiber and body weight
https://pubmed.ncbi.nlm.nih.gov/15797686/

21 Dietary fiber in the prevention of obesity and obesity-related chronic diseases: From epidemiological evidence to potential molecular mechanisms
https://pubmed.ncbi.nlm.nih.gov/35471164/

22 Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study
https://pubmed.ncbi.nlm.nih.gov/31174214/

Chapter 3- What are HPUP foods?
23 Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake
https://pubmed.ncbi.nlm.nih.gov/31105044/

24 Ultra-Processed Foods and Health Outcomes: A Narrative Review
https://pubmed.ncbi.nlm.nih.gov/32630022/

25 New evidence links ultra processed foods with a range of health risks
https://www.bmj.com/company/newsroom/new-evidence-links-ultra-processed-foods-with-a-range-of-health-risks/

26 The negative effects of hydrogenated trans fats and what to do about them
https://pubmed.ncbi.nlm.nih.gov/19345947/

27 Ultra-processed foods linked to increased cancer risk, diabetes, and heart disease
https://www.wcrf.org/latest/news-and-updates/new-study-reveals-ultra-processed-foods-linked-to-increased-cancer-risk-diabetes-and-heart-disease/#:~:text=The%20researchers%20discovered%20that%20the,beverages%20(eg%20soft%20drinks).

28 Study: Consumption of ultra-processed foods may cause harmful ‘food addiction’
https://www.ewg.org/news-insights/news/2023/10/study-consumption-ultra-processed-foods-may-cause-harmful-food-addiction

29 Social, clinical, and policy implications of ultra-processed food addiction
https://www.bmj.com/content/383/bmj-2023-075354

Chapter 4- Carbohydrates: The villain of the dieting world

30 Carbophobia: The Dieting Publics Obsession with Carbohydrates and the U.S. Government’s Response
https://dash.harvard.edu/handle/1/9414570

31 The effect of high-fat vs high-carb diet on body composition in strength-trained males
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8116875/

32 Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763382/

33 Low-Fat Vs. Low-Carb? Major Study Concludes: It Doesn’t Matter For Weight Loss
https://examine.com/articles/low-fat-vs-low-carb-for-weight-loss/

34 Low-fat or low-carb? It’s a draw, study finds
https://med.stanford.edu/news/all-news/2018/02/low-fat-or-low-carb-its-a-draw-study-finds.html

35 Association between Dietary Carbohydrates and Body Weight
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1199523/

36 Not All Carbs Are Created Equal
https://www.webmd.com/obesity/features/not-all-carbs-are-created-equally

37 An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods
https://ajcn.nutrition.org/article/S0002-9165(23)18082-8/pdf

38 A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults
https://pubmed.ncbi.nlm.nih.gov/26615402/

39 Saturated Fat is More Metabolically Harmful for the Human Liver than Unsaturated Fat or Simple Sugars
https://diabetesjournals.org/care/article/41/8/1732/36380/Saturated-Fat-Is-More-Metabolically-Harmful-for

40 Effect of nutrient composition in a mixed meal on the postprandial glycemic response in healthy people: a preliminary study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6449539/

41 Enhanced insulin sensitivity in successful, long-term weight loss maintainers compared with matched controls with no weight loss history
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5519190/

Chapter 5- The Power of Plants

42 Cardiometabolic Effects of Omnivorous vs Vegan Diets in Identical Twins
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2812392?resultClick=3

43 Vegetarian or vegan diets and blood lipids: a meta-analysis of randomized trials
https://academic.oup.com/eurheartj/article/44/28/2609/7177660?login=false

44 A plant-based diet and coronary artery disease: a mandate for effective therapy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466936/

45 Nutritional Update for Physicians: Plant-Based Diets
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

46 A way to reverse CAD
https://pubmed.ncbi.nlm.nih.gov/25198208/

47 Predicting the Thirty-year Risk of Cardiovascular Disease: The Framingham Heart Study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2748236/

48 A plant-based diet for overweight and obesity prevention and treatment
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/

49 Effects of Plant-Based Diets on Weight Status: A Systematic Review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/

50 Plant-based diet for obesity treatment
https://www.frontiersin.org/articles/10.3389/fnut.2022.952553/full

51 Does diet quality matter? A secondary analysis of a randomized clinical trial
https://www.nature.com/articles/s41430-023-01371-y

52 The Benefits of Plant-Based Nutrition: Obesity and Weight Management
https://lifestylemedicine.org/articles/benefits-plant-based-nutrition-obesity/

53 Plant-Based Diet as a Strategy for Weight Control
https://www.mdpi.com/2304-8158/10/12/3052

54 Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake
https://pubmed.ncbi.nlm.nih.gov/33479499/

55 The Health Benefits of Dietary Fibre
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/

56 Effects of Dietary Fiber and Its Components on Metabolic Health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/

57 Dietary Fiber: Essential for a Healthy Diet
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

58 Fibre intake for optimal health: how can healthcare professionals support people to reach dietary recommendations?
https://www.bmj.com/content/378/bmj-2020-054370

59 The Opioid System and Food Intake: Use of Opiate Antagonists in Treatment of Binge Eating Disorder and Abnormal Eating Behavior
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7011935/#:~:text=Treatment%20with%20naloxone%20helps%20reduce,receptors%20%5B4%2C%205%5D

60 Fat and carbohydrate overfeeding in humans: different effects on energy storage
https://pubmed.ncbi.nlm.nih.gov/7598063/

61 Confection Confusion: Interplay Between Diet, Taste, and Nutrition
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8021035/

62 Effects of Plant-Based Diets on Gut Microbiota: A Systematic Review of Interventional Studies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10057430/#:~:text=Literature%20suggests%20that%20adopting%20plant,overall%20health%20promotion%20%5B9%5D.

63 The Effects of Vegetarian and Vegan Diets on Gut Microbiota
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6478664/

64 Impotence and its medical and psychosocial correlates: results of the Massachusetts Male Aging Study
https://pubmed.ncbi.nlm.nih.gov/8254833/

Chapter 6- How to lose weight using nutritional tracking
65 Determination of Perceived Calorie Count of Common Foods
https://scholarworks.utep.edu/open_etd/3340/

66 How Food Shape Influences Calorie Content Estimation: The Biasing Estimation of Calories
https://www.proquest.com/openview/4797bc14d9f8799ed563381a70e43285/1?pq-origsite=gscholar&cbl=2048541

67 Health Disparities in Calorie Knowledge and Confidence Among U.S. Adult Population
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7970178/

68 Consumers estimation of calorie content at fast food restaurants: cross sectional observational study
https://www.bmj.com/content/346/bmj.f2907

69 Attacking the Obesity Epidemic: The Potential Health Benefits of Providing Nutrition Information in Restaurants
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1551968/

70 The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM Model to Model Weight Loss over Time
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568610/

71 Underreporting of energy intake in weight loss maintainers
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8246606/

72 Once again, US and Europe way ahead on daily calorie intake
https://news.un.org/en/story/2022/12/1131637#:~:text=The%20finding%20is%20in%20line,nations%20consumed%20the%20least%3A%202%2C600.

73 Effect of Low-Fat Vs Low-Carbohydrate on a 12 Month Weight Loss in Overweight Adults and the Association with Genotype Pattern or Insulin Secretion
The DIETFITS Randomized Clinical Trial
https://jamanetwork.com/journals/jama/fullarticle/2673150#:~:text=Conclusions%20and%20Relevance%20In%20this,dietary%20effects%20on%20weight%20loss.

74 Type of dietary fat intakes in relation to all-cause and cause-specific mortality in US adults: an iso-energetic substitution analysis from the American National Health and Nutrition Examination Survey linked to the US mortality registry
https://pubmed.ncbi.nlm.nih.gov/29498349/

75 Associations of Dietary Fat Intake With Mortality From All Causes, Cardiovascular Disease, and Cancer: A Prospective Study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8380819/

76 Trans fats—sources, health risks and alternative approach - A review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551118/

77 The Effect of Trans Fatty Acids on Human Health: Regulation and Consumption Patterns
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8535577/

78 Shining the Spotlight on Trans Fats
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/transfats/

Chapter 7- Calorie Density: How to Lose Fat Without Tracking Calories

79 Food choices for weight loss: what dietary strategies would people use?
https://pubmed.ncbi.nlm.nih.gov/38012836/#:~:text=The%20results%20showed%20that%20for,energy%20products%20(both%20sexes).

80 Factors associated with food choice among long-term weight maintainers
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9544241/

81 The mediocre results of dieting
https://pubmed.ncbi.nlm.nih.gov/23859104/

82 Optimal Diet Strategies for Weight Loss and Weight Maintenance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/#:~:text=A%20low%2Dcalorie%20diet%20involves,many%20obesity%20societies%20and%20guidelines

83 Experts warn of significant cardiovascular risks with Atkins style diets
https://www.bmj.com/press-releases/2012/06/25/experts-warn-significant-cardiovascular-risk-atkins-style-diets

84 “A calorie is a calorie” violates the second law of thermodynamics
https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-3-9

85 Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6058072/

86 Non-Exercise Activity Thermogenesis in Human Energy Homeostasis
https://www.ncbi.nlm.nih.gov/books/NBK279077/

87 Fat loss depends on energy deficit only, independent on the method for weight loss
https://pubmed.ncbi.nlm.nih.gov/18025815/

88 Fats and Satiety
https://www.ncbi.nlm.nih.gov/books/NBK53550/#:~:text=Combining%20fat%20with%20fiber%20has,Samra%20and%20Anderson%2C%202007)

89 A satiety index of common foods
https://pubmed.ncbi.nlm.nih.gov/7498104/

90 A Plant-Based Meal Increases Gastrointestinal Hormones and Satiety More Than an Energy- and Macronutrient-Matched Processed-Meat Meal in T2D, Obese, and Healthy Men: A Three-Group Randomized Crossover Study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357017/

91 Dietary Fiber, Atherosclerosis, and Cardiovascular Disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/

92 Sound the fiber alarm! Most of us need more of it in our diet
https://www.heart.org/en/news/2022/01/27/sound-the-fiber-alarm-most-of-us-need-more-of-it-in-our-diet

93 Discrepancy between self-reported and actual caloric intake and exercise in obese subjects
https://pubmed.ncbi.nlm.nih.gov/1454084/

94 Energy intake and energy expenditure: a controlled study comparing dietitians and non-dietitians
https://pubmed.ncbi.nlm.nih.gov/12396160/

95 Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2018610/

96 Revisiting the role of protein-induced satiation and satiety
https://www.sciencedirect.com/science/article/abs/pii/S0268005X1630340X

97 Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6352252/#:~:text=Evidence%20has%20shown%20that%20soluble,%2Dcontrolled%20trials%20(RCTs)

98 The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Futures Perspectives
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9736284/

99 Effects of dietary fiber and carbohydrate on glucose and lipoprotein metabolism in diabetic patients
https://pubmed.ncbi.nlm.nih.gov/1663443/

100 The Timing of Activity after Eating Affects the Glycaemic Response of Healthy Adults: A Randomised Controlled Trial
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267507/

101 The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis
https://pubmed.ncbi.nlm.nih.gov/35147898/

102 Mood, food, and obesity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4150387/

103 Does it really take 20 minutes to realize you’re full?
https://www.livescience.com/health/food-diet/does-it-really-take-20-minutes-to-realize-youre-full

104 Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607652/

105 Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7219460/

106 The Effects of Stress and Diet on the “Brain–Gut” and “Gut–Brain” Pathways in Animal Models of Stress and Depression
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8875876/

107 Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763382/

Chapter 8- Speed up your progress – Lift weights!

108 Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta-analysis
https://onlinelibrary.wiley.com/doi/full/10.1111/obr.13428

109 Exercise Selection and Common Injuries in Fitness Centers: A Systematic Integrative Review and Practical Recommendations
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9565175/

110 Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis
https://pubmed.ncbi.nlm.nih.gov/28834797/

111 Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7927075/

112 Effect of Overnight Fasted Exercise on Weight Loss and Body Composition: A Systematic Review and Meta-Analysis
https://www.mdpi.com/2411-5142/2/4/43

113 Effect on stretching on sports injury risk: a review
https://pubmed.ncbi.nlm.nih.gov/15782063/

114 Lack of sleep is associated with increased sports injuries in adolescent athletes
https://pubmed.ncbi.nlm.nih.gov/25028798/

115 Sleep duration and musculoskeletal injury incidence in physically active men and women: A study of U.S. Army Special Operation Forces soldiers
https://pubmed.ncbi.nlm.nih.gov/32061551/

116 The Association Between Stress and Injury: A Prospective Cohort Study Among 186 First-Year Contemporary Dance Students
https://pubmed.ncbi.nlm.nih.gov/34803856/

117 Psychological Interventions Can Reduce Injury Risk in Athletes: A Critically Appraised Topic
https://pubmed.ncbi.nlm.nih.gov/34525450/

118 Effectiveness of Warm-Up Intervention Programs to Prevent Sports Injuries among Children and Adolescents: A Systematic Review and Meta-Analysis
https://pubmed.ncbi.nlm.nih.gov/35627873/

119 Fear-Avoidance Beliefs Are Associated with Pain Intensity and Shoulder Disability in Adults with Chronic Shoulder Pain: A Cross-Sectional Study
https://pubmed.ncbi.nlm.nih.gov/37240482/

120 The Relationship Between Training Load and Injury in Athletes: A Systematic Review
https://pubmed.ncbi.nlm.nih.gov/29943231/

Chapter 9- Top fat loss mistakes and better suggestions

121 The Health Effects of Severe Caloric Restriction
https://www.news-medical.net/health/The-Health-Effects-of-Severe-Caloric-Restriction.aspx

122 First randomized, controlled study finds ultra-processed diet leads to weight gain
https://clinicalcenter.nih.gov/about/news/newsletter/2019/summer/story-01.html

123 Consumers largely underestimating calorie content of fast food
https://www.bmj.com/press-releases/2013/05/23/consumers-largely-underestimating-calorie-content-fast-food

Chapter 10- Keeping the weight off for the long haul
124 Why People Diet, Lose Weight, and Gain it All Back
https://health.clevelandclinic.org/why-people-diet-lose-weight-and-gain-it-all-back

125 The ancestral human diet: what was it and should it be a paradigm for contemporary nutrition?
https://pubmed.ncbi.nlm.nih.gov/16441938/

Chapter 11- Principles for success on a plant based diet
126 Dietary Fat vs. Dietary Carbohydrate for Reducing Body Fat
https://www.nih.gov/news-events/nih-research-matters/dietary-fat-vs-carbohydrate-reducing-body-fat

127 The Second Brain: Is the Gut Microbiota a Link Between Obesity and Central Nervous System Disorders?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4798912/

128 Insufficient Sun Exposure Has Become a Real Public Health Problem
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400257/

129 The Health Impact of Nighttime Eating: Old and New Perspectives
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/

Chapter 13- Micronutrients, Bloodwork, and Supplements
130 Micronutrient Inadequacies in the US Population: an Overview
https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview

131 Main nutritional deficiencies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9710417/

132 Position of the American Dietetic Association: vegetarian diets
https://pubmed.ncbi.nlm.nih.gov/19562864/

133 Major Phytochemicals: Recent Advances in Health Benefits and Extraction Method
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9862941/#:~:text=Recent%20scientific%20studies%20have%20established,cancer%2C%20cardiovascular%20diseases%2C%20etc.

134 Phytochemical – an overview
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/phytochemical

135 Anticancer properties of sulforaphane: current insights at the molecular level
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10313060/?fbclid=IwAR289PLsw-pBPwA60aZ2E0X8qDdPM6eWpr7aamnijdHDtassgDfGii87P60

136 Sulforaphane in broccoli: The green chemoprevention!! Role in cancer prevention and therapy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7802872/?fbclid=IwAR1baJFAWCBEjqzSIjq5bJsS0TBoaCY6fjtlyLcF8B7cL7tjBC4u4X3qptU

137 Personalized Nutritional Therapy Based on Blood Data Analysis for Malaise Patients
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8538692/

138 Physiological Bases for the Superiority of Apolipoprotein B Over Low‐Density Lipoprotein Cholesterol and Non–High‐Density Lipoprotein Cholesterol as a Marker of Cardiovascular Risk
https://www.ahajournals.org/doi/10.1161/JAHA.122.025858

139 Apolipoprotein B and Cardiovascular Disease: Biomarker and Potential Therapeutic Target
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8540246/

140 Why Does Hyperuricemia Not Necessarily Induce Gout?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918342/

141 Prediabetes and Lifestyle Modification: Time to Prevent a Preventable Disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4116271/

142 The Impact of C Reactive Protein on Global Cardiovascular Risk on Patients with Coronary Artery Disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945266/

143 3,3′-Diindolylmethane Modulates Estrogen Metabolism in Patients with Thyroid Proliferative Disease: A Pilot Study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048776/

144 Sex Hormone–Binding Globulin, but Not Testosterone, Is Associated Prospectively and Independently With Incident Metabolic Syndrome in Men
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198304/

145 Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines
https://pubmed.ncbi.nlm.nih.gov/21129941/

146 Nothing Boring About Boron
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712861/

147 Separating the Empirical Wheat From the Pseudoscientific Chaff: A Critical Review of the Literature Surrounding Glyphosate, Dysbiosis and Wheat-Sensitivity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7545723/

148 Legumes: the most important dietary predictor of survival in older people of different ethnicities
https://pubmed.ncbi.nlm.nih.gov/15228991/

Chapter 17-Don’t Let the Weekends Become Your Week End
149 Influence of Weekend Lifestyle Patterns on Body Weight
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3740215/

150 Weight Rhythms: Weight Increases during Weekends and Decreases during Weekdays
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5644907/#:~:text=It%20was%20found%20that%20the,i.e.%20during%20Saturdays%20and%20Sundays.

Chapter 18-Overcoming Late Night Snacking
151 Late isocaloric increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(22)00397-7
152 Late-Night Eating-Induced Physiological Dysregulation and Circadian Misalignment Are Accompanied by Microbial Dysbiosis
https://pubmed.ncbi.nlm.nih.gov/31628714/

153 Inadequate Hydration, BMI, and Obesity Among US Adults: NHANES 2009–2012
https://www.annfammed.org/content/14/4/320.full

Chapter 21- Improve your digestion
154 Gut Microbiome: Profound Implications for Diet and Disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682904/

155 Possible relationship between the gut leaky syndrome and musculoskeletal injuries: the important role of gut microbiota as indirect modulator
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10567981/

Chapter 23- Stress Management and Reduction Strategies
156 The effects of chronic stress on health: new insights into the molecular mechanisms of brain–body communication
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/

157 The impact of stress on body function: A review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/

Chapter 24- Create your own sleep sanctuary
158 The Global Problem of Insufficient Sleep and Its Serious Public Health Implications
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6473877/

159 Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders
https://www.ncbi.nlm.nih.gov/books/NBK19961/

160 Sleep deprivation and obesity in adults: a brief narrative review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6196958/

161 Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/

162 Effects of Mobile Use on Subjective Sleep Quality
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7320888/

Chapter 25 – Nasal breathing – The forgotten pillar of health
163 The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9498537/

164 Effects of Nasal or Oral Breathing on Anaerobic Power Output and Metabolic Responses
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466403/

165 What is a reasonable weight loss? Patients' expectations and evaluations of obesity treatment outcomes
https://pubmed.ncbi.nlm.nih.gov/9103737/