by Dave Asprey
38.Elissa S. Epel, “Accelerated Telomere Shortening in Response to Life Stress,” Proceedings of the National Academy of Science of the USA 101, no. 49 (December 7, 2004): 17312–15, https://doi.org/10.1073/pnas.040716210.
39.Gretchen Reynolds, “Phys Ed: How Exercising Keeps Your Cells Young,” New York Times Well, January 27, 2010, https://well.blogs.nytimes.com/2010/01/27/phys-ed-how-exercising-keeps-your-cells-young/?scp=1&sq=how%20exercising%20keeps%20your%20cells%20young&st=cse.
40.Angela R. Starkweather, “The Effects of Exercise on Perceived Stress and IL-6 Levels Among Older Adults,” Biological Research for Nursing 8, no. 3 (January 2007): 186–94, https://www.ncbi.nlm.nih.gov/pubmed/17172317.
41.Vladimir N. Anisimov et al., “Effect of Epitalon on Biomarkers of Aging, Life Span and Spontaneous Tumor Incidence in Female Swiss-derived SHR Mice,” Biogerontology 4, no. 4 (2003): 193–202, https://doi.org/10.1023/A:1025114230714.
42.George Kossoy et al., “Epitalon and Colon Carcinogenesis in Rats: Proliferative Activity and Apoptosis in Colon Tumors,” International Journal of Molecular Medicine 12, no. 4 (October 2003): 473–75, https://doi.org/10.3892/ijmm.12.4.473.
43.Brenda Molgora et al., “Functional Assessment of Pharmacological Telomerase Activators in Human T Cells,” Cells 2, no. 1 (March 2013): 57–66, https://doi.org/10.3390/cells2010057.
CHAPTER 3: FOOD IS AN ANTI-AGING DRUG
1.Kyung-Ah Kim et al., “Gut Microbiota Lipopolysaccharide Accelerates Inflamm-Aging in Mice,” BMC Microbiology 16, no. 1 (2016): 9, https://doi.org/10.1186/s12866-016-0625–7; Yong-Fei Zhao et al., “The Synergy of Aging and LPS Exposure in a Mouse Model of Parkinson’s Disease,” Aging and Disease 9, no. 5 (2018): 785–97, https://doi.org/10.14336/AD.2017.1028.
2.Ki Wung Chung et al., “Age-Related Sensitivity to Endotoxin-Induced Liver Inflammation: Implication of Inflammasome/IL-1β for Steatohepatitis,” Aging Cell 14, no. 4 (April 2015): 526, fig. 1, https://doi.org/10.1111/acel.12305.
3.Caria Sategna-Guidetti et al., “Autoimmune Thyroid Disease and Coeliac Disease,” European Journal of Gastroenterology & Hepatology 10, no. 11 (November 1998): 927–31, http://www.ncbi.nlm.nih.gov/pubmed/9872614.
4.A. J. Batchelor and Juliet E. Compston, “Reduced Plasma Half-Life of Radio-Labelled 25-Hydroxyvitamin D3 in Subjects Receiving a High-Fibre Diet,” British Journal of Nutrition 49, no. 2 (March 1983): 213–16, https://doi.org/10.1079/BJN19830027.
5.Siriporn Thongprakaisang et al., “Glyphosate Induces Human Breast Cancer Cells Growth via Estrogen Receptors,” Food and Chemical Toxicology 59 (September 2013): 129–36, https://doi.org/10.1016/j.fct.2013.05.057.
6.Francisco Peixoto, “Comparative Effects of the Roundup and Glyphosate on Mitochondrial Oxidative Phosphorylation,” Chemosphere 61, no. 8 (December 2005): 1115–22, https://doi.org/10.1016/j.chemosphere.2005.03.044.
7.Anthony Samsel and Stephanie Seneff, “Glyphosate, Pathways to Modern Diseases IV: Cancer and Related Pathologies,” Journal of Biological Physics and Chemistry 15 (2015): 121–59, https://doi.org/10.4024/11SA15R.jbpc.15.03.
8.Stephanie Seneff and Laura F. Orlando, “Glyphosate Substitution for Glycine During Protein Synthesis as a Causal Factor in Mesoamerican Nephropathy,” Journal of Environmental & Analytical Toxicology 8, no. 1 (2018): 541, https://doi.org/10.4172/2161-0525.1000541.
9.James H. O’Keefe, Neil M. Gheewala, and Joan O. O’Keefe, “Dietary Strategies for Improving Post-Prandial Glucose, Lipids, Inflammation, and Cardiovascular Health,” Journal of the American College of Cardiology 51, no. 3 (January 22, 2008): 249–55, https://doi.org/10.1016/j.jacc.2007.10.016.
10.Başar Altınterim, “Anti-Throid Effects of PUFAs (Polyunsaturated Fats) and Herbs,” Trakya University Journal of Natural Sciences 13, no. 2 (2012): 87–94, https://www.researchgate.net/publication/268515453_anti-throid_effects_of_pufas_polyunsaturated_fats_and_herbs.
11.Morgan E. Levine et al., “Low Protein Intake Is Associated with a Major Reduction in IGF-1, Cancer, and Overall Mortality in the 65 and Younger but Not Older Population,” Cell Metabolism 19, no. 3 (March 4, 2014): 407–17, https://doi.org/10.1016/j.cmet.2014.02.006.
12.John F. Trepanowski et al., “Impact of Caloric and Dietary Restriction Regimens on Markers of Health and Longevity in Humans and Animals: A Summary of Available Findings,” Nutrition Journal 10 (October 7, 2011): 107, https://doi.org/10.1186/1475-2891-10-107.
13.Okinawa Institute of Science and Technology (OIST) Graduate University, “Fasting Ramps Up Human Metabolism, Study Shows,” ScienceDaily, January 31, 2019, https://www.sciencedaily.com/releases/2019/01/190131113934.htm.
14.Mehrdad Alirezaei et al., “Short-Term Fasting Induces Profound Neuronal Autophagy,” Autophagy 6, no. 6 (August 2010): 702–10, https://doi.org/10.4161/auto.6.6.12376.
15.Behnam Sadeghirad et al., “Islamic Fasting and Weight Loss: A Systematic Review and Meta-Analysis,” Public Health Nutrition 17, no. 2 (February 1, 2014): 396–406, https://doi.org/10.1017/S1368980012005046.
16.Mark P. Mattson, Wenzhen Duan, and Zhihong Guo, “Meal Size and Frequency Affect Neuronal Plasticity and Vulnerability to Disease: Cellular and Molecular Mechanisms,” Journal of Neurochemistry 84, no. 3 (February 2003): 417–31, https://doi.org/10.1046/j.1471-4159.2003.01586.x.
17.Gerrit van Meer, Dennis R. Voelker, and Gerald W. Feigenson, “Membrane Lipids: Where They Are and How They Behave,” Nature Reviews Molecular Cell Biology 9, no. 2 (February 2008): 112–24, https://doi.org/10.1038/nrm2330.
18.Vincent Rioux, “Fatty Acid Acylation of Proteins: Specific Roles for Palmitic, Myristic and Caprylic Acids,” OCL 23, no. 3 (May–June 2016): D304, https://doi.org/10.1051/ocl/2015070.
19.Elisa Parra-Ortiz et al., “Effects of Oxidation on the Physicochemical Properties of Polyunsaturated Lipid Membranes,” Journal of Colloid and Interface Science 538 (March 7, 2019): 404–19, https://doi.org/10.1016/j.jcis.2018.12.007.
20.National Institutes of Health, Office of Dietary Supplements, “Omega-3 Fatty Acids: Fact Sheet for Health Professionals,” U.S. Department of Health and Human Services, last modified November 21, 2018, https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.
21.Neal Simonsen et al., “Adipose Tissue Omega-3 and Omega-6 Fatty Acid Content and Breast Cancer in the EURAMIC Study,” American Journal of Epidemiology 147, no. 4 (February 15, 1998): 342–52, https://doi.org/10.1093/oxfordjournals.aje.a009456; Sanjoy Ghosh, Elizabeth M. Novak, and Sheila M. Innis, “Cardiac Proinflammatory Pathways Are Altered with Different Dietary n-6 Linoleic to n-3 Alpha-Linolenic Acid Ratios in Normal, Fat-Fed Pigs,” American Journal of Physiology: Heart and Circulatory Physiology 293, no. 5 (November 2007): H2919–27, https://doi.org/10.1152/ajpheart.00324.2007; Urmila Nair, Helmut Bartsch, and Jagadeesan Nair, “Lipid Peroxidation-Induced DNA Damage in Cancer-Prone Inflammatory Diseases: A Review of Published Adduct Types and Levels in Humans,” Free Radical Biology & Medicine 43, no. 8 (October 2007): 1109–20, https://doi.org/10.1016/j.freeradbiomed.2007.07.012; Véronique Chajès and Philippe Bougnoux, “Omega-6/Omega-3 Polyunsaturated Fatty Acid Ratio and Cancer,” in Omega 6/Omega 3 Fatty Acid Ratio: The Scientific Evidence, World Review of Nutrition and Dietetics, vol. 92, ed. Artemis P. Simopoulos and Leslie G. Cleland (Basel, CH: Karger, 2003), 133–51; Emily Sonestedt et al., “Do Both Heterocyclic Amines and Omega-6 Polyunsaturated Fatty Acids Contribute to the Incidence of Breast Cancer in Postmenopausal Women of the Malmö Diet and Cancer Cohort?,” International Journal of Cancer 123, no. 7 (October 1, 2008): 1637–43, https://doi.org/10.1002/ijc.23394.
22.Juhee Song et al., “Analysis of Trans Fat in Edible Oils with Cooking Process,” Toxicological Research 31, no. 3 (September 2015): 307–12, https://doi.org/10.5487/TR.2015.31.3.307.
23.Camille Vandenberghe et al., “Tricaprylin Alone Increases Plasma Ketone Response More Than Coconut Oil or Other Medium-Chain Triglycerides: An Acute Crossover Study in Healthy Adults,” Current Developments in Nutrition 1, no. 4, (April 1, 2017): e000257, https://doi.or
g/10.3945/cdn.116.000257.
24.Arturo Solis Herrera and Paola E. Solis Arias, “Einstein Cosmological Constant, the Cell, and the Intrinsic Property of Melanin to Split and Re-Form the Water Molecule,” MOJ Cell Science & Report 1, no. 2 (August 27, 2014): 46–51, https://doi.org/10.15406/mojcsr.2014.01.00011.
25.Ana S. P. Moreira et al., “Coffee Melanoidins: Structures, Mechanisms of Formation and Potential Health Impacts,” Food & Function 3, no. 9 (September 2012): 903–15, https://doi.org/10.1039/c2fo30048f.
CHAPTER 4: SLEEP OR DIE
1.Matthew P. Walker et al., “Practice with Sleep Makes Perfect: Sleep-Dependent Motor Skill Learning,” Neuron 35, no. 1 (July 2002): 205–11, https://doi.org/10.1016/S0896-6273(02)00746-8.
2.Ullrich Wagner et al., “Sleep Inspires Insight,” Nature 247, no. 6972 (January 22, 2004): 352–55, https://doi.org/10.1038/nature02223.
3.Margaret Altemus et al., “Stress-Induced Changes in Skin Barrier Function in Healthy Women,” Journal of Investigative Dermatology 117, no. 2 (August 2001): 309–17, https://doi.org/10.1046/j.1523-1747.2001.01373.x.
4.Philippa J. Carter et al., “Longitudinal Analysis of Sleep in Relation to BMI and Body Fat in Children: The FLAME Study,” BMJ 342 (May 26, 2011): d2712, https://doi.org/10.1136/bmj.d2712.
5.Josephine Arendt, “Shift Work: Coping with the Biological Clock,” Occupational Medicine 60, no. 1 (January 2010): 10–20, https://doi.org/10.1093/occmed/kqp162.
6.Guglielmo Beccuti and Silvana Pannain, “Sleep and Obesity,” Current Opinion in Clinical Nutrition & Metabolic Care 14, no. 4 (July 2011): 402–12, https://doi.org/10.1097/MCO.0b013e3283479109.
7.Lulu Xie et al., “Sleep Drives Metabolite Clearance from the Adult Brain,” Science 342, no. 6156 (October 18, 2013): 373–77, https://doi.org/10.1126/science.1241224.
8.National Institutes of Health, “Sleep Deprivation Increases Alzheimer’s Protein,” NIH Research Matters, April 24, 2018, https://www.nih.gov/news-events/nih-research-matters/sleep-deprivation-increases-alzheimers-protein.
9.Hedok Lee et al., “The Effect of Body Posture on Brain Glymphatic Transport,” The Journal of Neuroscience 34, no. 31 (August 5, 2015): 11034–44, https://doi.org/10.1523/JNEUROSCI.1625-15.2015.
10.Masatoshi Fujita et al., “Effects of Posture on Sympathetic Nervous Modulation in Patients with Chronic Heart Failure,” The Lancet 356, no. 9244 (November 25, 2000): 1822–23, https://doi.org/10.1016/S0140-6736(00)03240-2.
11.Ryan J. Ramezani and Peter W. Stacpoole, “Sleep Disorders Associated with Primary Mitochondrial Diseases,” Journal of Clinical Sleep Medicine: JCSM 10, no. 11 (November 15, 2014): 1233–39, https://doi.org/10.5664/jcsm.4212.
12.Wendy M. Troxel et al., “Sleep Symptoms Predict the Development of the Metabolic Syndrome,” Sleep 33, no. 12 (December 2010): 1633–40, https://doi.org/10.1093/sleep/33.12.1633.
13.Daniel F. Kripke et al., “Mortality Related to Actigraphic Long and Short Sleep,” Sleep Medicine 12, no. 1 (January 2011): 28–33, https://www.ncbi.nlm.nih.gov/pubmed/11825133.
14.Joel H. Benington and H. Craig Heller, “Restoration of Brain Energy Metabolism as the Function of Sleep,” Progress in Neurobiology 45, no. 4 (March 1995): 347–60, https://doi.org/10.1016/0301-0082(94)00057-O.
15.Scott A. Cairney et al., “Mechanisms of Memory Retrieval in Slow-Wave Sleep,” Sleep 40, no. 9 (September 2017): zsx114, https://doi.org/10.1093/sleep/zsx114.
16.Scott A. Cairney et al., “Complementary Roles of Slow-Wave Sleep and Rapid Eye Movement Sleep in Emotional Memory Consolidation,” Cerebral Cortex 25, no. 6 (June 2015): 1565–75, https://doi.org/10.1093/cercor/bht349.
17.Judith A. Floyd et al., “Changes in REM-Sleep Percentage over the Adult Lifespan,” Sleep 30, no. 7 (July 1, 2007): 829–36, https://doi.org/10.1093/sleep/30.7.829.
18.“How Many Hours of Deep Sleep Does One Need?,” New Health Advisor, https://www.newhealthadvisor.com/How-Much-Deep-Sleep-Do-You-Need.html.
19.“Sleep Restriction May Reduce Heart Rate Variability,” Medscape, June 15, 2007, https://www.medscape.com/viewarticle/558331.
20.J. Gouin et al., “Heart Rate Variability Predicts Sleep Efficiency,” Sleep Medicine 14, no. 1 (December 2013): e142, https://doi.org/10.1016/j.sleep.2013.11.321.
21.Marcello Massimini et al., “Triggering Sleep Slow Waves by Transcranial Magnetic Stimulation,” Proceedings of the National Academy of Sciences of the USA 104, no. 20 (May 15, 2007): 8496–501, https://doi.org/10.1073/pnas.0702495104.
22.Giulio Tononi et al., “Enhancing Sleep Slow Waves with Natural Stimuli,” Medicamundi 54, no. 2 (January 2010): 82–88, https://www.researchgate.net/publication/279545240_Enhancing_sleep_slow_waves_with_natural_stimuli.
23.Hong-Viet V. Ngo et al., “Auditory Closed Loop Stimulation of the Sleep Slow Oscillation Enhances Memory,” Neuron 78, no. 3 (May 8, 2013): P545–553, https://doi.org/10.1016/j.neuron.2013.03.006; Luciana Besedovsky et al., “Auditory Closed-Loop Stimulation of EEG Slow Oscillations Strengthens Sleep and Signs of Its Immune-Supportive Function,” Nature Communications 8, no. 1 (2017): 1984, https://doi.org/10.1038/s41467-017-02170–3.
24.Robert E. Strong et al., “Narrow-Band Blue-Light Treatment of Seasonal Affective Disorder in Adults and the Influence of Additional Nonseasonal Symptoms,” Depression and Anxiety 26, no. 3 (2009): 273–78, https://doi.org/10.1002/da.20538.
25.Gianluca Tosini, Ian Ferguson, and Kazuo Tsubota, “Effects of Blue Light on the Circadian System and Eye Physiology,” Molecular Vision 22 (January 24, 2016): 61–72, https://www.ncbi.nlm.nih.gov/pubmed/26900325; Anne-Marie Chang et al., “Evening Use of Light-Emitting eReaders Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness,” Proceedings of the National Academy of Sciences of the USA 112, no. 4 (January 27, 2015): 1232–37, https://doi.org/10.1073/pnas.1418490112.
26.Tosini, Ferguson, and Tsubota, “Effects.”
27.Chang et al., “Evening Use.”
28.Karine Spiegel et al., “Effects of Poor and Short Sleep on Glucose Metabolism and Obesity Risk,” Nature Reviews Endocrinology 5, no. 5 (2009): 253–61, https://doi.org/10.1038/nrendo.2009.23.
29.Ariadna Garcia-Saenz et al., “Evaluating the Association Between Artificial Light-at-Night Exposure and Breast and Prostate Cancer Risk in Spain (MCC-Spain Study),” Environmental Health Perspectives 126, no. 4 (April 23, 2018): 047011, https://doi.org/10.1289/EHP1837.
30.Aziz Sancar et al., “Circadian Clock Control of the Cellular Response to DNA Damage,” FEBS Letters 584, no. 12 (June 18, 2010): 2618–25, https://doi.org/10.1016/j.febslet.2010.03.017.
31.Tosini, Ferguson, and Tsubota, “Effects.”
32.Bright Focus Foundation, “Age-Related Macular Degeneration: Facts and Figures,” last modified January 5, 2016, https://www.brightfocus.org/macular/article/age-related-macular-facts-figures.
33.Edward Loane et al., “Transport and Retinal Capture of Lutein and Zeaxanthin with Reference to Age-Related Macular Degeneration,” Survey of Ophthalmology 53, no. 1 (January–February 2008): 68–81, https://doi.org/10.1016/j.survophthal.2007.10.008; Le Ma et al., “Effect of Lutein and Zeaxanthin on Macular Pigment and Visual Function in Patients with Early Age-Related Macular Degeneration,” Ophthalmology 119, no. 11 (November 2012): 2290–97, https://doi.org/10.1016/j.ophtha.2012.06.014.
CHAPTER 5: USING LIGHT TO GAIN SUPER POWERS
1.Ya Li et al., “Melatonin for the Prevention and Treatment of Cancer,” Oncotarget 8, no. 24 (June 2017): 39896–921, https://doi.org/10.18632/oncotarget.16379.
2.Bhagyesh R. Sarode et al., “Light Control of Insulin Release and Blood Glucose Using an Injectable Photoactivated Depot,” Molecular Pharmacology 13, no. 11 (November 7, 2016): 3835–41, https://doi.org/10.1021/acs.molpharmaceut.6b00633; Marla Paul, “Exposure to Bright Light May Alter Blood Sugar,” Futurity, May 19, 2016, https://www.futurity.org/bright-light-metabolism-1166262–2/.
3.Nataliya A. Rybnikova, A. Haim, and Boris A. Portnov, “Does Artificial Light-at-Night Exposure Contribute to the Worldwi
de Obesity Pandemic?,” International Journal of Obesity 40, no. 5 (May 2016): 815–23, https://doi.org/10.1038/ijo.2015.255.
4.Bernard F. Godley et al., “Blue Light Induces Mitochondrial DNA Damage and Free Radical Production in Epithelial Cells,” The Journal of Biological Chemistry 280, no. 22 (June 3, 2005): 21061–66, https://doi.org/10.1074/jbc.M502194200.
5.Hajime Ishii et al., “Seasonal Variation of Glycemic Control in Type-2 Diabetic Patients,” Diabetes Care 24, no. 8 (August 2001): 1503, https://doi.org/10.2337/diacare.24.8.1503.
6.Pelle G. Lindqvist, Håkan Olsson, and Mona Landin-Olsson, “Are Active Sun Exposure Habits Related to Lowering Risk of Type 2 Diabetes Mellitus in Women, a Prospective Cohort Study?,” Diabetes Research and Clinical Practice 90, no. 1 (October 2010): 109–14, https://doi.org/10.1016/j.diabres.2010.06.007.
7.Sian Geldenhuys et al., “Ultraviolet Radiation Suppresses Obesity and Symptoms of Metabolic Syndrome Independently of Vitamin D in Mice Fed a High-Fat Diet,” Diabetes 63, no. 11 (November 2011): 3759–69, https://doi.org/10.2337/db13-1675.
8.Daniel Barolet, François Christiaens, and Michael R. Hamblin, “Infrared and Skin: Friend or Foe,” Journal of Photochemistry and Photobiology B: Biology 155 (February 2016): 78–85, https://doi.org/10.1016/j.jphotobiol.2015.12.014.
9.Pelle G. Lindqvist et al., “Avoidance of Sun Exposure as a Risk Factor for Major Causes of Death: A Competing Risk Analysis of the Melanoma in Southern Sweden Cohort,” Journal of Internal Medicine 280, no. 4 (October 2016): 375–87, https://doi.org/10.1111/joim.12496.
10.Douglas Main, “Why Insect Populations Are Plummeting—and Why It Matters,” National Geographic, February 14, 2019, https://www.nationalgeographic.com/animals/2019/02/why-insect-populations-are-plummeting-and-why-it-matters/.
11.Cleber Ferraresi, Michael R. Hamblin, and Nivaldo A. Parizotto, “Low-Level Laser (Light) Therapy (LLLT) on Muscle Tissue: Performance, Fatigue and Repair Benefited by the Power of Light,” Photonics & Lasers in Medicine 1, no. 4 (November 1, 2012): 267–86, https://doi.org/10.1515/plm-2012–0032.
