The Hormone Reset Diet (40 page)

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

Chapter 5: Fruitless

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Chapter 6: Caffeine Free

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

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

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

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

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

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

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

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

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

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

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

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

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

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