Введение
1. Frederick K. Ho et al., «Changes over 15 Years in the Contribution of Adiposity and Smoking to Deaths in England and Scotland,» BMC Public Health 21, no. 1 (February 11, 2021), https://doi.org/10.1186/s12889-021-10167-3.
2. Lancet Diabetes & Endocrinology, «Metabolic Health: A Priority for the Postpandemic Era,» Lancet Diabetes & Endocrinology 9, no. 4 (April 1, 2021): 189, https://doi.org/10.1016/s2213-8587(21)00058-9.
Глава 1. Это не ваша вина
1. National Center for Health Statistics. Health, United States, 2019: Table 26. Hyattsville, MD (2021). https://www.cdc.gov/nchs/data/hus/2019/026-508.pdf.
Глава 2. Целительная сила голодания
1. Barry Joffe and Paul Zimmet, «The Thrifty Genotype in Type 2 Diabetes: An Unfinished Symphony Moving to Its Finale?» Endocrine 9, no. 2 (October 1998): 139–141, https://doi.org/10.1385/endo:9:2:139.
2. Philip C. Grammaticos and Aristidis Diamantis, «Useful Known and Unknown Views of the Father of Modern Medicine, Hippocrates and His Teacher Democritus,» Hellenic Journal of Nuclear Medicine 11, no. 1 (January – April 2008): 2–4, https://pubmed.ncbi.nlm.nih.gov/18392218/.
3. Rafael de Cabo and Mark P. Mattson, «Effects of Intermittent Fasting on Health, Aging, and Disease,» New England Journal of Medicine 381, no. 26 (December 26, 2019): 2541–2551, https://doi.org/10.1056/nejmra1905136.
4. University of Illinois at Chicago, «Daily Fasting Works for Weight Loss, Finds Report on 16:8 Diet,» ScienceDaily (June 18, 2018), http://www.sciencedaily.com/releases/2018/06/180618113038.htm.
5. Michael J. Wilkinson et al., «Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome», Cell Metabolism 31, no. 1 (January 7, 2020): 92–104, https://doi.org/10.1016/j.cmet.2019.11.004.
6. Douglas R. Green, Lorenzo Galluzzi, and Guido Kroemer, «Mitochondria and the Autophagy – Inflammation – Cell Death Axis in Organismal Aging,» Science 333, no. 6046 (August 26, 2011): 1109–1112, https://doi.org/10.1126/science.1201940.
7. Chaysavanh Manichanh et al., «Reshaping the Gut Microbiome with Bacterial Transplantation and Antibiotic Intake,» Genome Research 20, no. 10 (October 2010): 1411–1419, https://doi.org/10.1101/gr.107987.110.
8. Heidi Dutton et al., «Antibiotic Exposure and Risk of Weight Gain and Obesity: Protocol for a Systematic Review,» Systematic Reviews 6, no. 169 (2017), https://doi.org/10.1186/s13643-017-0565-9.
9. Peter J. Turnbaugh et al., «A Core Gut Microbiome in Obese and Lean Twins,» Nature 457, no. 7228 (January 22, 2009): 480–484, https://doi.org/10.1038 /nature07540.
10. Sergueï O. Fetissov, «Role of the Gut Microbiota in Host Appetite Control: Bacterial Growth to Animal Feeding Behaviour,» Nature Reviews Endocrinology 13, no. 1 (January 2017): 11–25, https://doi.org/10.1038/nrendo.2016.150.
11. Guolin Li et al., «Intermittent Fasting Promotes White Adipose Browning and Decreases Obesity by Shaping the Gut Microbiota,» Cell Metabolism 26, no. 4 (October 3, 2017): 672–685, https://doi.org/10.1016/j.cmet.2017.08.019.
12. Pooneh Angoorani et al., «Gut Microbiota Modulation as a Possible Mediating Mechanism for Fasting-Induced Alleviation of Metabolic Complications: A Systematic Review,» Nutrition & Metabolism 18, no. 105 (2021), https://doi.org/10.1186/s12986-021-00635-3.
13. Anne Trafton, «Biologists Find a Way to Boost Intestinal Stem Cell Populations,» MIT News, Massachusetts Institute of Technology (March 28, 2019), https://news.mit.edu/2019/reverse-aging-intestinal-stem-cell-0328.
14. Mehrdad Alirezaei et al., «Short-Term Fasting Induces Profound Neuronal Autophagy,» Autophagy 6, no. 6 (August 16, 2010): 702–710, https://doi.org/10.4161/auto.6.6.12376.
15. Trafton, «Biologists Find a Way to Boost Intestinal Stem Cell Populations.» 16. Cell Press, «Clinical Trial Shows Alternate-Day Fasting a Safe Alternative to Caloric Restriction,» ScienceDaily (August 27, 2019), www.sciencedaily.com /releases/2019/08/190827111051.htm.
17. DOE/Brookhaven National Laboratory, «Food Restriction Increases Dopamine Receptors – Linked to Pleasure – in Rats,» ScienceDaily (October 29, 2007), http://www.sciencedaily.com/releases/2007/10/071025091036.htm.
18. Suzanne Wu, «Fasting Triggers Stem Cell Regeneration of Damaged, Old Immune System,» USC News (Chia Wei-Cheng et. al, «Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic-Stem-Cell-Based Regeneration and Reverse Immunosuppression,» Cell Stem Cell 14, no. 6 [June 5, 2014]), https://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/.
Глава 3. Переключение обмена веществ – недостающий ключ к снижению веса
1. Thomas N. Seyfried, «Cancer as a Mitochondrial Metabolic Disease,» Frontiers in Cell and Developmental Biology 3 (July 7, 2015): 43, https://doi.org/10.3389 /fcell.2015.00043.
2. Katsuyasu Kouda and Masayuki Iki, «Beneficial Effects of Mild Stress (Hormetic Effects): Dietary Restriction and Health,» Journal of Physiological Anthropology 29, no. 4 (2010): 127–132, https://doi.org/10.2114/jpa2.29.127.
3. Samar H.K. Tareen et al., «Stratifying Cellular Metabolism during Weight Loss: An Interplay of Metabolism, Metabolic Flexibility and Inflammation,» Scientific Reports 10, no. 1651 (2020), https://doi.org/10.1038/s41598-020-58358-z.
Глава 4. Голодание по-женски
1. Bronwyn M. Graham and Mohammed R. Milad, «Blockade of Estrogen by Hormonal Contraceptives Impairs Fear Extinction in Female Rats and Women,» Biological Psychiatry 73, no. 4 (February 15, 2013): 371–378, https://doi.org/10.1016/j.biopsych.2012.09.018.
Глава 5. Разработайте свой уникальный режим голодания
1. Sheldon Greenfield, Sherrie H. Kaplan, and John E. Ware, «Expanding Patient Involvement in Care,» Annals of Internal Medicine 102, no. 4 (April 1985): 520–528, https://doi.org/10.7326/0003-4819-102-4-520.
2. C. Jane Nikles, Alexandra M. Clavarino, and Chris B. Del Mar, «Using N-of-1 Trials as a Clinical Tool to Improve Prescribing,» British Journal of General Practice 55, no. 512 (March 2005): 175–180, https://bjgp.org/content/55/512/175.
Глава 6. Продукты, поддерживающие ваши гормоны
1. Cameron Faustman et al., «Ten Years Post-GAO Assessment, FDA Remains Uninformed of Potentially Harmful GRAS Substances in Foods,» Critical Reviews in Food Science and Nutrition 61, no. 8 (2021): 1260–1268, https://doi.org /10.1080/10408398.2020.1756217.
2. David Andrews, «Synthetic Ingredients in Natural Flavors and Natural Flavors in Artificial Flavors,» EWG (Environmental Working Group), https://www.ewg.org/foodscores/content/natural-vs-artificial-flavors/.
3. Kamal Niaz, Elizabeta Zaplatic, and Jonathan Spoor, «Extensive Use of Monosodium Glutamate: A Threat to Public Health?» EXCLI Journal 17 (March 19, 2018): 273–278, https://doi.org/10.17179/excli2018-1092.
4. «Acrylamide and Cancer Risk,» National Cancer Institute, accessed April 26, 2022, https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/acrylamide-fact-sheet.
5. National Institutes of Health, «Women’s Cholesterol Levels Vary with Phase of Menstrual Cycle» (August 10, 2010), https://www.nih.gov/news-events/news-releases/womens-cholesterol-levels-vary-phase-menstrual-cycle.
6. Sarah J. Nechuta et al., «Soy Food Intake after Diagnosis of Breast Cancer and Survival: An In-Depth Analysis of Combined Evidence from Cohort Studies of US and Chinese Women,» American Journal of Clinical Nutrition 96, no. 1 (July 2012): 123–132, https://doi.org/10.3945/ajcn.112.035972.
7. Elena Volpi et al., «Is the Optimal Level of Protein Intake for Older Adults Greater than the Recommended Dietary Allowance?» Journals of Gerontology Series A: Biological Sciences and Medical Sciences 68, no. 6 (June 2013): 677–681, https://doi.org/10.1093/gerona/gls229.
8. Seo-Jin Yang et al., «Antioxidant and Immune-Enhancing Effects of Probiotic Lactobacillus plantarum 200655 Isolated from Kimchi,» Food Science and Biotechnology 28, no. 2 (April 2019): 491–499, https://doi.org/10.1007/s10068-018-0473-3.
9. María García-Burgos et al., «New Perspectives in Fermented Dairy Products and Their Health Relevance,» Journal of Functional Foods 72 (September 2020): 104059, https://doi.org/10.1016/j.jff.2020.104059.
10. Elizabeth I. Opara and Magali Chohan, «Culinary Herbs and Spices: Their Bioactive Properties, the Contribution of Polyphenols and the Challenges in Deducing Their True Health Benefits,» International Journal of Molecular Sciences 15, no. 10 (October 22, 2014): 19183–19202, https://doi.org/10.3390/ ijms151019183.
11. Shakir Ali et al., «Eugenol-Rich Fraction of Syzygium aromaticum (Clove) Reverses Biochemical and Histopathological Changes in Liver Cirrhosis and Inhibits Hepatic Cell Proliferation,» Journal of Cancer Prevention 19, no. 4 (December 2014): 288–300, https://doi.org/10.15430/jcp.2014.19.4.288.
12. Joe Alcock, Carlo C. Maley, and C. Athena Aktipis, «Is Eating Behavior Manipulated by the Gastrointestinal Microbiota? Evolutionary Pressures and Potential Mechanisms,» BioEssays 36, no. 10 (October 2014): 940–949, https://doi.org/10.1002/bies.201400071.
Глава 9. Как выйти из голодания
1. Brad Jon Schoenfeld and Alan Albert Aragon, «How Much Protein Can the Body Use in a Single Meal for Muscle-Building? Implications for Daily Protein Distribution,» Journal of the International Society of Sports Nutrition 15 (February 27, 2018): 10, https://doi.org/10.1186/s12970-018-0215-1.
2. Tibor I. Krisko et al., «Dissociation of Adaptive Thermogenesis from Glucose Homeostasis in Microbiome-Deficient Mice,» Cell Metabolism 31, no. 3 (March 3, 2020): 592–604, https://doi.org/10.1016/j.cmet.2020.01.012.