by Dave Asprey
10.Dave Asprey, The Bulletproof Diet: Lose Up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life (New York: Rodale Books, 2014).
11.Amandine Chaix and Satchidananda Panda, “Ketone Bodies Signal Opportunistic Food-Seeking Activity,” Trends in Endocrinology & Metabolism 27, no. 6 (March 2016): 350–52, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4903165.
12.Camille Vandenberghe et al., “Caffeine Intake Increases Plasma Ketones: An Acute Metabolic Study in Humans,” Canadian Journal of Physiology and Pharmacology 95, no. 4 (2017): 455–58, https://www.nrcresearchpress.com/doi/10.1139/cjpp-2016-0338#.X0cYZ-d7mUk.
13.C. G. Proud, “Amino Acids and mTOR Signalling in Anabolic Function,” Biochemical Society Transactions 35, no. 5 (November 2007): 1187–90, https://portlandpress.com/biochemsoctrans/article-abstract/35/5/1187/85681/Amino-acids-and-mTOR-signalling-in-anabolic?redirectedFrom=fulltext.
14.V. V. Frolkis et al., “Enterosorption in Prolonging Old Animal Lifespan,” Experimental Gerontology 19, no. 4 (February 1984): 217–25, https://www.researchgate.net/publication/223057524_Enterosorption_in_prolonging_old_animal_lifespan.
15.Ron Sender, Shai Fuchs, and Ron Milo, “Revised Estimates for the Number of Human and Bacteria Cells in the Body,” PLOS Biology 14, no. 8 (August 2016): e1002533, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991899.
16.Amanda Gardner, “Soluble and Insoluble Fiber: What’s the Difference?,” WebMD, July 23, 2015, https://www.webmd.com/diet/features/insoluble-soluble-fiber.
17.“Alcohol’s Effects on the Body,” National Institute on Alcohol Abuse and Alcoholism, https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body.
18.Ian McLaughlin, John A. Dani, and Mariella De Biasi, “Nicotine Withdrawal,” in Current Topics in Behavioral Neurosciences, vol. 24, The Neurobiology and Genetics of Nicotine and Tobacco, ed. David J. K. Balfour and Marcus R. Munafò (New York: Springer, 2015), 99–123, https://link.springer.com/chapter/10.1007%2F978-3-319-13482-6_4.
2: ENLISTING YOUR MOLECULAR MACHINES
1.“Celsus, De Medicina,” http://penelope.uchicago.edu/Thayer/E/Roman/Texts/Celsus/home.html.
2.“Chemicals in Meat Cooked at High Temperatures and Cancer Risk,” National Cancer Institute, July 11, 2017, https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet.
3.Dave Asprey, “The Complete Bulletproof Diet Roadmap,” https://blog.daveasprey.com/the-complete-illustrated-one-page-bulletproof-diet.
4.Yang Luo and Song Guo Zheng, “Hall of Fame Among Pro-inflammatory Cytokines: Interleukin-6 Gene and Its Transcriptional Regulation Mechanisms,” Frontiers in Immunology 7 (2016): 604, https://www.frontiersin.org/articles/10.3389/fimmu.2016.00604/full.
5.“Cardiovascular Diseases (CVDs),” World Health Organization, May 17, 2017, https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds).
6.Kimberley J. Smith et al., “The Association Between Loneliness, Social Isolation and Inflammation: A Systematic Review and Meta-analysis,” Neuroscience & Biobehavioral Reviews 112 (May 2020): 519–41, https://www.sciencedirect.com/science/article/abs/pii/S0149763419308292?via%3Dihub.
7.“New England Centenarian Study,” BU School of Medicine, http://www.bumc.bu.edu/centenarian.
8.Mikhail V. Blagosklonny, “Hormesis Does Not Make Sense Except in the Light of TOR-Driven Aging,” Aging 3, no. 11 (November 2011): 1051–62, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249451.
9.Zhenyu Zhong et al., “New mitochondrial DNA synthesis enables NLRP3 inflammasome activation,” Nature 560 (July 2018): 198–203, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6329306.
3: MANY STAGES AND MANY STYLES OF FASTING
1.Select Committee on Nutrition and Human Needs, United States Senate, Dietary Goals for the United States, 2nd ed. (Washington, DC: U.S. Government Printing Office, 1977), https://naldc.nal.usda.gov/download/1759572/PDF.
2.Leah M. Kalm and Richard D. Semba, “They Starved So That Others Be Better Fed: Remembering Ancel Keys and the Minnesota Experiment,” The Journal of Nutrition 135, no. 6 (June 2005): 1347–52, https://academic.oup.com/jn/article/135/6/1347/4663828.
3.Kim S. Stote et al., “A Controlled Trial of Reduced Meal Frequency Without Caloric Restriction in Healthy, Normal-Weight, Middle-Aged Adults,” American Journal of Clinical Nutrition 85, no. 4 (April 2007): 981–88, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638.
4.Alan Goldhamer et al., “Medically Supervised Water-Only Fasting in the Treatment of Hypertension,” Journal of Manipulative and Physiological Therapeutics 24, no. 5 (June 2001): 335–39, https://www.jmptonline.org/article/S0161-4754(01)85575-5/fulltext.
5.Alessio Nencioni et al., “Fasting and Cancer: Molecular Mechanisms and Clinical Application,” Nature Reviews Cancer 18 (2018): 707–19, https://www.nature.com/articles/s41568-018-0061-0.
4: FAST FOR LONG LIFE
1.Kathleen Holder, “Moroccan Fossils Show Human Ancestors’ Diet of Game,” UC Davis, June 7, 2017, https://www.ucdavis.edu/news/moroccan-fossils-show-human-ancestors-diet-game.
2.Alexandra Rosati, “Food for Thought: Was Cooking a Pivotal Step in Human Evolution?,” Scientific American, February 26, 2018, https://www.scientificamerican.com/article/food-for-thought-was-cooking-a-pivotal-step-in-human-evolution.
3.Abigail Carroll, Three Squares: The Invention of the American Meal (New York: Basic Books, 2013).
4.Mark P. Mattson, “Challenging Oneself Intermittently to Improve Health,” Dose-Response 12, no. 4 (December 2014): 600–18, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4267452/pdf/drp-12-600.pdf.
5.“Diabetes,” World Health Organization, June 8, 2020, https://www.who.int/news-room/fact-sheets/detail/diabetes.
6.Edward Hooker Dewey, The True Science of Living (Norwich, CT: The Henry Bill Publishing Company, 1895), https://openlibrary.org/works/OL10331648W/The_true_science_of_living, 171.
7.Claude Bélanger, “Fasting by Canadian Indians,” The Quebec History Encyclopedia: 2004, http://faculty.marianopolis.edu/c.belanger/quebechistory/encyclopedia/IndianFasting.htm.
8.D. W. Reiff and K. K. L. Reiff, “Time Spent Thinking About Food,” Healthy Weight Journal (1998): 84.
9.Bec Crew, “Your Appendix Might Serve an Important Biological Function After All,” ScienceAlert, January 10, 2017, https://www.sciencealert.com/your-appendix-might-serve-an-important-biological-function-after-all-2.
10.Anne Trafton, “A New Player in Appetite Control. Brain Cells That Provide Structural Support Also Influence Feeding Behavior, Study Shows,” MIT News, October 18, 2016, http://news.mit.edu/2016/brain-cells-structural-support-influence-appetite-1018.
11.Sang-Ha Baik et al., “Intermittent Fasting Increases Adult Hippocampal Neurogenesis,” Brain and Behavior 10, no. 1 (January 2020): e01444, https://onlinelibrary.wiley.com/doi/full/10.1002/brb3.1444.
12.Krisztina Marosi and Mark P. Mattson, “BDNF Mediates Adaptive Brain and Body Responses to Energetic Challenges,” Trends in Endocrinology & Metabolism 25, no. 2 (2014): 89–98, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3915771.
13.Aiwu Cheng et al., “Mitochondrial SIRT3 Mediates Adaptive Responses of Neurons to Exercise and Metabolic and Excitatory Challenges,” Cell Metabolism 23, no. 1 (January 2016): 128–42, https://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00529-X.
14.Jeong Seon Yoon et al., “3,6’-dithiothalidomide improves experimental stroke outcome by suppressing neuroinflammation,” Journal of Neuroscience Research 91, no. 5 (February 2013), https://onlinelibrary.wiley.com/doi/abs/10.1002/jnr.23190.
15.Bae Kun Shin et al., “Intermittent Fasting Protects Against the Deterioration of Cognitive Function, Energy Metabolism and Dyslipidemia in Alzheimer’s Disease–Induced Estrogen Deficient Rats,” Experimental Biology and Medicine 243, no. 4 (February 2018): 334–43, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6022926.
16.Bob Grant, “Running on Empty,” The Scientist, May 31, 2017, https://www.the-scientist.com/features/running
-on-empty-31436.
5: FAST FOR BETTER SLEEP; SLEEP FOR A BETTER FAST
1.Alex C. Keene and Erik R. Duboue, “The Origins and Evolution of Sleep,” Journal of Experimental Biology 221 (2018): jeb159533, https://jeb.biologists.org/content/221/11/jeb159533.
2.Jeremy Rehm, “World’s First Animal Was a Pancake-Shaped Prehistoric Ocean Dweller,” Nature, September 20, 2018, https://www.nature.com/articles/d41586-018-06767-6.
3.Carol A. Everson, Bernard M. Bergmann, and Allan Rechtschaffen, “Sleep Deprivation in the Rat: III. Total Sleep Deprivation,” Sleep 12, no. 1 (February 1989): 13–21, https://pubmed.ncbi.nlm.nih.gov/2928622.
4.Natalie L. Hauglund, Chiara Pavan, and Maiken Nedergaard, “Cleaning the Sleeping Brain—the Potential Restorative Function of the Glymphatic System,” Current Opinion in Physiology 15 (June 2020): 1–6, https://www.sciencedirect.com/science/article/pii/S2468867319301609.
5.“Short Sleep Duration Among US Adults,” Centers for Disease Control and Prevention, https://www.cdc.gov/sleep/data_statistics.html.
6.Ruth E. Patterson and Dorothy D. Sears, “Metabolic Effects of Intermittent Fasting,” Annual Review of Nutrition 37 (August 2017): 371–93, https://www.annualreviews.org/doi/abs/10.1146/annurev-nutr-071816-064634.
7.“The Nobel Prize in Physiology or Medicine 2017,” press release, The Nobel Foundation, October 2, 2017, https://www.nobelprize.org/prizes/medicine/2017/press-release.
8.Maria Comas et al., “A Circadian Based Inflammatory Response—Implications for Respiratory Disease and Treatment,” Sleep Science and Practice 1, no. 18 (2017), https://sleep.biomedcentral.com/articles/10.1186/s41606-017-0019-2.
9.Paul Gringras et al., “Bigger, Brighter, Bluer-Better? Current light-emitting devices—adverse sleep properties and preventative strategies,” Frontiers in Public Health (October 2015), https://www.frontiersin.org/articles/10.3389/fpubh.2015.00233/full.
10.Naresh M. Punjabi, “The Epidemiology of Adult Obstructive Sleep Apnea,” Proceedings of the American Thoracic Society 5, no. 2 (February 15, 2008): 136–43, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645248.
11.“Losing Tongue Fat Improves Sleep Apnea,” Penn Medicine News, January 10, 2020, https://www.pennmedicine.org/news/news-releases/2020/january/losing-tongue-fat-improves-sleep-apnea.
12.Angela Adelizzi, “Obesity and Obstructive Sleep Apnea,” Obesity Medicine Association, May 5, 2017, https://obesitymedicine.org/2017/05/05/obesity-and-sleep-apnea.
13.“What Is Restless Legs Syndrome (RLS)?,” Johns Hopkins Medicine, https://www.hopkinsmedicine.org/neurology_neurosurgery/centers_clinic/restless-legs-syndrome/what-is-rls.
14.Song Lin et al., “The Association Between Obesity and Restless Legs Syndrome: A Systemic Review and Meta-analysis of Observational Studies,” Journal of Affective Disorders 235 (August 2018): 384–91, https://pubmed.ncbi.nlm.nih.gov/29674254.
15.M. T. Streppel et al., “Long-Term Wine Consumption Is Related to Cardiovascular Mortality and Life Expectancy Independently of Moderate Alcohol Intake: The Zutphen Study,” Journal of Epidemiology & Community Health 63, no. 7 (2009): 534–40, https://jech.bmj.com/content/jech/63/7/534.full.pdf.
16.Corby K. Martin et al., “Effect of Calorie Restriction on Mood, Quality of Life, Sleep, and Sexual Function in Healthy Nonobese Adults: The CALERIE 2 Randomized Clinical Trial,” JAMA Internal Medicine 176, no. 6 (June 2016): 743–52, https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2517920#ioi160017r18.
17.G. Grizard et al., “Effect of Short-Term Starvation on Leydig Cell Function in Adult Rats,” Archives of Andrology 38, no. 3 (May–June 1997): 207–14, https://pubmed.ncbi.nlm.nih.gov/9140617.
18.K. Abdullah, M. Al-Habori, and E. Al-Eryani, “Ramadan Intermittent Fasting Affects Adipokines and Leptin/Adiponectin Ratio in Type 2 Diabetes Mellitus and Their First-Degree Relatives,” BioMed Research International 2020 (July 2020), https://www.hindawi.com/journals/bmri/2020/1281792.
6: FAST FOR FITNESS AND STRENGTH
1.Rachana Kamtekar, “Marcus Aurelius,” Stanford Encyclopedia of Philosophy, December 22, 2017, https://plato.stanford.edu/entries/marcus-aurelius.
2.Krisztina Marosi et al., “Metabolic and Molecular Framework for the Enhancement of Endurance by Intermittent Food Deprivation,” The FASEB Journal 32, no. 7 (July 2018): 3844–58, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5998977.
3.A. B. Gray, R. D. Telford, and M. J. Weidemann, “Endocrine Response to Intense Interval Exercise,” European Journal of Applied Physiology and Occupational Physiology 66 (April 1993): 366–71, https://link.springer.com/article/10.1007/BF00237784#page-1.
4.Paul H. Falcone et al., “Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men,” Journal of Strength & Conditioning Research 29, no. 3 (March 2015): 779–85, https://journals.lww.com/nsca-jscr/Fulltext/2015/03000/Caloric_Expenditure_of_Aerobic,_Resistance,_or.28.aspx.
5.A. Mooventhan and L. Nivethitha, “Scientific Evidence–Based Effects of Hydrotherapy on Various Systems of the Body,” North American Journal of Medical Sciences 6, no. 5 (May 2014): 199–209, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052.
6.Tanjaniina Laukkanen et al., “Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events,” JAMA Internal Medicine 175, no. 4 (April 2015): 542–48, https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724.
7.Jari A. Laukkanen, Tanjaniina Laukkanen, and Setor K. Kunutsor, “Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence,” Mayo Clinic Proceedings 93, no. 8 (August 2018): 1111–21, https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext#%20.
7: FAST FOR MENTAL AND SPIRITUAL HEALTH
1.Roderik J. S. Gerritsen and Guido P. H. Band, “Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity,” Frontiers in Human Neuroscience 12 (2018): 397, https://www.frontiersin.org/articles/10.3389/fnhum.2018.00397/full.
2.“About Holotropic Breathwork,” Grof Transpersonal Training, http://www.holotropic.com/holotropic-breathwork/about-holotropic-breathwork.
3.Hadley Meares, “The Medieval Prophetess Who Used Her Visions to Criticize the Church,” Atlas Obscura, July 13, 2016, https://www.atlasobscura.com/articles/the-medieval-prophetess-who-used-her-visions-to-criticize-the-church.
8: SUPPLEMENTS TO FINE-TUNE YOUR BODY
1.David J. Chalmers, “Facing Up to the Problem of Consciousness,” Journal of Consciousness Studies 2, no. 3 (1995): 200–19, http://consc.net/papers/facing.html.
2.Alayna DeMartini, “Higher Carbon Dioxide Levels Prompt More Plant Growth, but Fewer Nutrients,” College of Food, Agricultural, and Environmental Sciences, The Ohio State University, April 3, 2018, https://cfaes.osu.edu/news/articles/higher-carbon-dioxide-levels-prompt-more-plant-growth-fewer-nutrients.
3.Jeffrey S. Hampl, Christopher A. Taylor, and Carol S. Johnston, “Vitamin C Deficiency and Depletion in the United States: The Third National Health and Nutrition Examination Survey, 1988 to 1994,” American Journal of Public Health 94, no. 5 (May 2004): 870–75, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1448351.
4.Dana E. King et al., “Dietary Magnesium and C-Reactive Protein Levels,” Journal of the American College of Nutrition 24, no. 3 (June 2005): 166–71, https://pubmed.ncbi.nlm.nih.gov/15930481.
9: IT’S A LITTLE DIFFERENT FOR WOMEN
1.Pradeep M. K. Nair and Pranav G. Khawale, “Role of Therapeutic Fasting in Women’s Health: An Overview,” Journal of Mid-Life Health 7, no. 2 (April–June 2016): 61–64, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960941.
2.“Intermittent Fasting: Women vs. Men,” ISSA, 2018, https://www.issaonline.com/blog/index.cfm/2018/this-hot-diet-trend-is-not-recommended-for-women.
3.Sushil Kumar and Gurcharan Kaur, “Intermittent Fasting Dietary Restriction Regimen Negatively Influences Reproduction in Young Rats: A Study of Hypothalamo-Hypophysial-Gona
dal Axis,” PLOS ONE 8, no. 1 (January 2013): e52416, https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0052416.
4.Ibid.
5.Bronwen Martin et al., “Sex-Dependent Metabolic, Neuroendocrine, and Cognitive Responses to Dietary Energy Restriction and Excess,” Endocrinology 148, no. 9 (September 2007): 4318–33, https://pubmed.ncbi.nlm.nih.gov/17569758.
6.Erin Duffin, “Resident Population of the United States by Sex and Age as of July 1, 2019,” Statista, July 20, 2020, https://www.statista.com/statistics/241488/population-of-the-us-by-sex-and-age.
7.Sareh Zeydabadi Nejad, Fahimeh Ramezani Tehrani, and Azita Zadeh-Vakili, “The Role of Kisspeptin in Female Reproduction,” International Journal of Endocrinology & Metabolism 15, no. 3 (2017): e44337, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5702467.
10: FAST EVERY WAY: A HOW-TO GUIDE
1.David Kestenbaum, “Atomic Tune-up: How the Body Rejuvenates Itself,” All Things Considered, NPR, July 14, 2007, https://www.npr.org/templates/story/story.php?storyId=11893583.
2.Martin Berkhan, “My Transformation,” Leangains, https://leangains.com/tag/my-transformation.
3.Ruth E. Patterson et al., “Intermittent Fasting and Human Metabolic Health,” Journal of the Academy of Nutrition and Dietetics 115, no. 8 (August 2015): 1203–12, https://jandonline.org/article/S2212-2672(15)00205-1/abstract.
4.James B. Johnson, Donald R. Laub, and Sujit John, “The Effect on Health of Alternate Day Calorie Restriction: Eating Less and More than Needed on Alternate Days Prolongs Life,” Medical Hypotheses 67, no. 2 (2006): 209–11, https://www.sciencedirect.com/science/article/abs/pii/S0306987706000892?via%3Dihub.
5.James B. Johnson et al., “Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation in Overweight Adults with Moderate Asthma,” Free Radical Biology and Medicine 42, no. 5 (March 2007): 665–74, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1859864.
