Centers for Disease Control and Prevention. About chronic diseases. Updated January 31, 2024. Accessed January 31, 2025. https://www.cdc.gov/chronic-disease/about/index.html.

Li M, Gong W, Wang S, Li Z. Trends in body mass index, overweight and obesity among adults in the USA, the NHANES from 2003 to 2018: a repeat cross-sectional survey. BMJ Open. 2022 Dec 16;12(12):e065425. doi: 10.1136/bmjopen-2022-065425. PMID: 36526312; PMCID: PMC9764609. https://bmjopen.bmj.com/content/12/12/e065425

National Cancer Institute. Cancer statistics. Updated October 27, 2023. Accessed January 31, 2025. https://www.cancer.gov/about-cancer/understanding/statistics

Carpenter DM, Geryk LL, Chen AT, Nagler RH, Dieckmann NF, Han PK. Conflicting health information: a critical research need. Health Expect. 2016 Dec;19(6):1173-1182. doi: 10.1111/hex.12438. Epub 2015 Dec 28. PMID: 26709206; PMCID: PMC5139056. https://onlinelibrary.wiley.com/doi/10.1111/hex.12438.

Obesity

Centers for Disease Control and Prevention. (2018). Obesity and Overweight. https://www.cdc.gov/nchs/fastats/obesity-overweight.htm

Centers for Disease Control and Prevention. (2022). Childhood Obesity Facts. https://www.cdc.gov/obesity/data/childhood.html

Mental Health

National Institute of Mental Health. (2021). Mental Illness. https://www.nimh.nih.gov/health/statistics/mental-illness

Centers for Disease Control and Prevention. Data and statistics on children’s mental health. CDC. Updated March 28, 2023. Accessed February 7, 2025. https://www.cdc.gov/children-mental-health/data-research/index.html

Social Influences

Smith NR, Zivich PN, Frerichs L. Social Influences on Obesity: Current Knowledge, Emerging Methods, and Directions for Future Research and Practice. Curr Nutr Rep. 2020 Mar;9(1):31-41. doi: 10.1007/s13668-020-00302-8. PMID: 31960341; PMCID: PMC7033640. https://pmc.ncbi.nlm.nih.gov/articles/PMC7033640/?utm

Leahey TM, Gokee LaRose J, Fava JL, Wing RR. Social influences are associated with BMI and weight loss intentions in young adults. Obesity (Silver Spring). 2011 Jun;19(6):1157-62. doi: 10.1038/oby.2010.301. Epub 2010 Dec 16. PMID: 21164501; PMCID: PMC3079776. https://onlinelibrary.wiley.com/doi/10.1038/oby.2010.301

Groupthink

Blind spots: when medicine gets wrong. The Times. Published February 6, 2024. Accessed February 7, 2025. https://www.thetimes.com/culture/books/article/blind-spots-when-medicine-gets-wrong-what-means-health-marty-makary-review-qp525xmgk

Wilcutt T, Bell H. The Cost of Silence: Normalization of Deviance and Groupthink. National Aeronautics and Space Administration. Published November 3, 2014. Accessed January 31, 2025. https://sma.nasa.gov/docs/default-source/safety-messages/safetymessage-normalizationofdeviance-2014-11-03b.pdf

Mediterranean Lifestyle

Maroto-Rodriguez J, Delgado-Velandia M, Ortolá R, Perez-Cornago A, Kales SN, Rodríguez-Artalejo F, Sotos-Prieto M. Association of a Mediterranean Lifestyle With All-Cause and Cause-Specific Mortality: A Prospective Study from the UK Biobank. Mayo Clin Proc. 2024 Apr;99(4):551-563. doi: 10.1016/j.mayocp.2023.05.031. Epub 2023 Aug 16. PMID: 37589638. https://www.mayoclinicproceedings.org/article/S0025-6196(23)00305-1/abstract

Harvard T.H. Chan School of Public Health. Adherence to a Mediterranean lifestyle associated with lower risk of all-cause and cancer mortality. Published August 16, 2023. Accessed February 19, 2025. https://hsph.harvard.edu/news/adherence-to-a-mediterranean-lifestyle-associated-with-lower-risk-of-all-cause-and-cancer-mortality

Diolintzi A, Panagiotakos DB, Sidossis LS. From Mediterranean diet to Mediterranean lifestyle: a narrative review. Public Health Nutr. 2019 Oct;22(14):2703-2713. doi: 10.1017/S1368980019000612. Epub 2019 Jun 3. PMID: 31156076; PMCID: PMC10260601. https://www.cambridge.org/core/journals/public-health-nutrition/article/from-mediterranean-diet-to-mediterranean-lifestyle-a-narrative-review/71D23D59CF471F0E67C267F073D8BBE1

Duffy, T. (2011). The Flexner Report – 100 Years Later. Yale Journal of Biological Medicine, 84(3), 269–276. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178858/.

Smith, R. (2005). Medical journals are an extension of the marketing arm of pharmaceutical companies. PLoS Medicine, 2(5), e138. https://doi.org/10.1371/journal.pmed.0020138.

Sismondo, S. (2021). Epistemic Corruption, the Pharmaceutical Industry, and the Body of Medical Science. Frontiers in Research Metrics and Analytics, 6, Article 614013. https://doi.org/10.3389/frma.2021.614013.

Merelli, A. (2024, January 6). Medical journals have incentives to publish positive drug studies. Quartz. Retrieved from https://qz.com/2121448/medical-journals-have-incentives-to-publish-positive-drug-studies.

Wise J, Coombes R. Covid-19: The inside story of the RECOVERY trial. BMJ 2020; 370 :m2670 doi:10.1136/bmj.m2670. https://www.bmj.com/content/370/bmj.m2670.long

Puliyel J. (2020, July 8). Dose Related Toxicity of Hydroxychloroquine. BMJ 2020;370:m2670. https://www.bmj.com/content/370/bmj.m2670/rr-1

The Editors of the Lancet Group. (2020, September 17). Learning from a retraction. The Lancet, 396(10257), 1056. https://doi.org/10.1016/S0140-6736(20)31958-9.

Kingston, A.M. (2020). Break the Silence: Physician Suicide in the Time of COVID-19. Missouri Medicine, 117(5), 426–429. PMID: 33311744; PMCID: PMC7723130. https://pubmed.ncbi.nlm.nih.gov/33311744/

DeCamp, M., & Snyder Sulmasy, L. (2021, March 16). Ethical and Professionalism Implications of Physician Employment and Health Care Business Practices: A Policy Paper From the American College of Physicians. American College of Physicians. https://www.acpjournals.org/doi/10.7326/M20-7093.

Author, A. (2012). Informed Consent: What Must a Physician Disclose to a Patient? Journal of Ethics. https://journalofethics.ama-assn.org/article/informed-consent-what-must-physician-disclose-patient/2012-07.

In a world where health information is often influenced by corporate interests and media bias, finding reliable, research-backed resources is critical. The following websites provide independent, science-based insights on health, nutrition, and functional medicine.

Epoch Health (The Epoch Times – Health Section)
Epoch Health provides in-depth health news, Essential Guides for specific conditions, and articles on natural medicine and lifestyle. Unlike mainstream outlets, it covers a wide range of integrative and holistic health topics often overlooked elsewhere. This is a subscription-based site, but if you need access to a specific article, feel free to contact me.
Visit Epoch Health

Chris Kresser, M.S., L.Ac. (ChrisKresser.com)
Chris Kresser is a functional medicine expert who focuses on ancestral health, nutrition, and chronic disease prevention. His site offers research-backed articles, podcasts, and educational content for those looking to take a root-cause approach to health.
Visit Chris Kresser’s Website

Dr. Josh Axe, D.C., D.N.M., C.N.S. (DrAxe.com)
Dr. Axe provides natural health advice, herbal remedies, and evidence-based nutrition insights. His site includes detailed food and supplement guides, functional medicine insights, and practical wellness tips based on both traditional healing methods and modern science.
Visit Dr. Axe’s Website

Institute for Functional Medicine (IFM) (IFM.org)
The IFM is a leading authority on functional medicine, offering cutting-edge research, practitioner education, and patient resources. While geared toward health professionals, their site includes evidence-based articles and educational materials for those interested in science-driven holistic care.
Visit IFM’s Website

Rupa Health (RupaHealth.com)
Rupa Health makes functional medicine lab testing accessible to both practitioners and patients. Their site offers educational content, webinars, and resources on advanced diagnostic testing for those wanting to go beyond conventional lab work.
Visit Rupa Health

The Post-World War II Grocery Boom

Progressive Grocer. 100 years of food retailing: 1942-1951. Accessed February 11, 2025. https://progressivegrocer.com/100-years-food-retailing-1942-1951

Ultra-Processed Food Supply

Menichetti, G., Ravandi, B., Mozaffarian, D. et al. Machine learning prediction of the degree of food processing. Nat Commun 14, 2312 (2023). https://doi.org/10.1038/s41467-023-37457-1.  https://www.nature.com/articles/s41467-023-37457-1#citeas

Food Additives and Health Effects

Paula Neto HA, Ausina P, Gomez LS, Leandro JGB, Zancan P, Sola-Penna M. Effects of Food Additives on Immune Cells As Contributors to Body Weight Gain and Immune-Mediated Metabolic Dysregulation. Front Immunol. 2017 Nov 6;8:1478. doi: 10.3389/fimmu.2017.01478. PMID: 29163542; PMCID: PMC5672138. https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2017.01478/full?utm

Witkowski M, Wilcox J, Province V, Wang Z, Nemet I, Tang WHW, Hazen SL. Ingestion of the Non-Nutritive Sweetener Erythritol, but Not Glucose, Enhances Platelet Reactivity and Thrombosis Potential in Healthy Volunteers-Brief Report. Arterioscler Thromb Vasc Biol. 2024 Sep;44(9):2136-2141. doi: 10.1161/ATVBAHA.124.321019. Epub 2024 Aug 8. PMID: 39114916; PMCID: PMC11338701. https://www.ahajournals.org/doi/full/10.1161/ATVBAHA.124.321019

Jahan, S. Food additives and brain complications: A risk to public health. (2024). Journal of Applied and Natural Science, 16(1), 146-157. https://doi.org/10.31018/jans.v16i1.5238. https://www.researchgate.net/publication/379347565_Food_additives_and_brain_complications_A_risk_to_public_health

Warner JO. Artificial food additives: hazardous to long-term health? Arch Dis Child. 2024 Oct 18;109(11):882-885. doi: 10.1136/archdischild-2023-326565. PMID: 38423749. https://adc.bmj.com/content/109/11/882.long

Shaher SAA, Mihailescu DF, Amuzescu B. Aspartame Safety as a Food Sweetener and Related Health Hazards. Nutrients. 2023 Aug 18;15(16):3627. doi: 10.3390/nu15163627. PMID: 37630817; PMCID: PMC10459792. https://www.mdpi.com/2072-6643/15/16/3627

Sellem L, Srour B, Javaux G, Chazelas E, Chassaing B, Viennois E, Debras C, Druesne-Pecollo N, Esseddik Y, Szabo de Edelenyi F, Arnault N, Agaësse C, De Sa A, Lutchia R, Huybrechts I, Scalbert A, Pierre F, Coumoul X, Julia C, Kesse-Guyot E, Allès B, Galan P, Hercberg S, Deschasaux-Tanguy M, Touvier M. Food additive emulsifiers and cancer risk: Results from the French prospective NutriNet-Santé cohort. PLoS Med. 2024 Feb 13;21(2):e1004338. doi: 10.1371/journal.pmed.1004338. PMID: 38349899; PMCID: PMC10863884. https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1004338

Chassaing B, Compher C, Bonhomme B, Liu Q, Tian Y, Walters W, Nessel L, Delaroque C, Hao F, Gershuni V, Chau L, Ni J, Bewtra M, Albenberg L, Bretin A, McKeever L, Ley RE, Patterson AD, Wu GD, Gewirtz AT, Lewis JD. Randomized Controlled-Feeding Study of Dietary Emulsifier Carboxymethylcellulose Reveals Detrimental Impacts on the Gut Microbiota and Metabolome. Gastroenterology. 2022 Mar;162(3):743-756. doi: 10.1053/j.gastro.2021.11.006. Epub 2021 Nov 11. PMID: 34774538; PMCID: PMC9639366. https://www.gastrojournal.org/article/S0016-5085(21)03728-8/fulltext

Miller MD, Steinmaus C, Golub MS, Castorina R, Thilakartne R, Bradman A, Marty MA. Potential impacts of synthetic food dyes on activity and attention in children: a review of the human and animal evidence. Environ Health. 2022 Apr 29;21(1):45. doi: 10.1186/s12940-022-00849-9. PMID: 35484553; PMCID: PMC9052604. https://ehjournal.biomedcentral.com/articles/10.1186/s12940-022-00849-9

Potera C. The artificial food dye blues. Environ Health Perspect. 2010 Oct;118(10):A428. doi: 10.1289/ehp.118-a428. PMID: 20884387; PMCID: PMC2957945. https://ehp.niehs.nih.gov/doi/10.1289/ehp.118-a428

Nigg JT, Lewis K, Edinger T, Falk M. Meta-analysis of attention-deficit/hyperactivity disorder or attention-deficit/hyperactivity disorder symptoms, restriction diet, and synthetic food color additives. J Am Acad Child Adolesc Psychiatry. 2012 Jan;51(1):86-97.e8. doi: 10.1016/j.jaac.2011.10.015. PMID: 22176942; PMCID: PMC4321798. https://pubmed.ncbi.nlm.nih.gov/22176942/

Afshar M, Moallem SA, Khayatzadeh J, Shahsavan M. Teratogenic effects of long term consumption of potassium benzoate on eye development in BALB/c fetal mice. Iran J Basic Med Sci. 2013 Apr;16(4):584-9. PMID: 24250932; PMCID: PMC3821876. https://pmc.ncbi.nlm.nih.gov/articles/PMC3821876/?utm

Piper PW. Potential Safety Issues Surrounding the Use of Benzoate Preservatives. Beverages. 2018; 4(2):33. https://doi.org/10.3390/beverages4020033. https://www.mdpi.com/2306-5710/4/2/33?utm

Kolatorova L, Sramkova M, Vitku J, Vcelak J, Lischkova O, Starka L, Duskova M. Parabens and their relation to obesity. Physiol Res. 2018 Nov 28;67(Suppl 3):S465-S472. doi: 10.33549/physiolres.934004. PMID: 30484673. https://www.biomed.cas.cz/physiolres/pdf/67/67_S465.pdf

Zanfirescu A, Ungurianu A, Tsatsakis AM, Nițulescu GM, Kouretas D, Veskoukis A, Tsoukalas D, Engin AB, Aschner M, Margină D. A review of the alleged health hazards of monosodium glutamate. Compr Rev Food Sci Food Saf. 2019 Jul;18(4):1111-1134. doi: 10.1111/1541-4337.12448. Epub 2019 May 8. Erratum in: Compr Rev Food Sci Food Saf. 2020 Jul;19(4):2330. doi: 10.1111/1541-4337.12569. PMID: 31920467; PMCID: PMC6952072. https://pmc.ncbi.nlm.nih.gov/articles/PMC6952072/

Sagar N, Lohiya S. A Comprehensive Review of Chloride Management in Critically Ill Patients. Cureus. 2024 Mar 6;16(3):e55625. doi: 10.7759/cureus.55625. PMID: 38586759; PMCID: PMC10995984. https://www.cureus.com/articles/213484-a-comprehensive-review-of-chloride-management-in-critically-ill-patients#!/

Generally Regarded as Safe (GRAS)

Kelman B. The FDA’s food oversight is lax, leaving chemicals and additives under industry honor system. KFF Health News. April 27, 2023. Accessed September 15, 2025. https://kffhealthnews.org/news/article/food-ingredients-chemicals-additives-fda-oversight-lax-industry-honor-system/

Kennedy RF Jr. FDA loophole allows unsafe ingredients in food. Children’s Health Defense. March 11, 2025. Accessed September 15, 2025. https://childrenshealthdefense.org/defender/kennedy-fda-loophole-allows-unsafe-ingredients-food/?utm_source=luminate&utm_medium=email&utm_campaign=defender&utm_id=20250311

La Berge AF. How the ideology of low fat conquered america. J Hist Med Allied Sci. 2008 Apr;63(2):139-77. doi: 10.1093/jhmas/jrn001. Epub 2008 Feb 23. PMID: 18296750. https://academic.oup.com/jhmas/article/63/2/139/772615?login=false

U.S. Food and Drug Administration. Substances Added to Food (formerly EAFUS). Accessed January 31, 2025. https://www.hfpappexternal.fda.gov/scripts/fdcc/index.cfm?set=FoodSubstances

Bliss Point

Gearhardt AN, Bueno NB, DiFeliceantonio AG, Roberto CA, Jiménez-Murcia S, Fernandez-Aranda F. Social, clinical, and policy implications of ultra-processed food addiction. BMJ. 2023 Oct 9;383:e075354. doi: 10.1136/bmj-2023-075354. Erratum in: BMJ. 2023 Nov 14;383:p2679. doi: 10.1136/bmj.p2679. PMID: 37813420; PMCID: PMC10561019. https://www.bmj.com/content/383/bmj-2023-075354

Addiction and Mental Health
Schulte EM, Avena NM, Gearhardt AN. Which foods may be addictive? The roles of processing, fat content, and glycemic load. PLoS One. 2015 Feb 18;10(2):e0117959. doi: 10.1371/journal.pone.0117959. PMID: 25692302; PMCID: PMC4334652. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0117959

Wiss DA, LaFata EM. Ultra-Processed Foods and Mental Health: Where Do Eating Disorders Fit into the Puzzle? Nutrients. 2024 Jun 19;16(12):1955. doi: 10.3390/nu16121955. PMID: 38931309; PMCID: PMC11206753. https://www.mdpi.com/2072-6643/16/12/1955

Figueiredo N, Kose J, Srour B, Julia C, Kesse-Guyot E, Péneau S, Allès B, Paz Graniel I, Chazelas E, Deschasaux-Tanguy M, Debras C, Hercberg S, Galan P, Monteiro CA, Touvier M, Andreeva VA. Ultra-processed food intake and eating disorders: Cross-sectional associations among French adults. J Behav Addict. 2022 Apr 4;11(2):588–99. doi: 10.1556/2006.2022.00009. Epub ahead of print. PMID: 35380986; PMCID: PMC9295249. https://akjournals.com/view/journals/2006/11/2/article-p588.xml#B22

Apples

Crop Trust. Apple. Accessed February 1, 2025. https://www.croptrust.org/work/projects/outreach-projects/crops-in-color/apple/

Crop Diversity

Watson E. Crop diversity underpins food security: Scientists flag ‘enormous diversity loss’. Food Navigator. October 26, 2021. Accessed February 1, 2025. https://www.foodnavigator.com/Article/2021/10/26/Crop-diversity-underpins-food-security-Scientists-flag-enormous-diversity-loss/

17 Plant Nutrients

University of Minnesota Extension. Quick guide to fertilizing plants. Accessed January 31, 2025. https://extension.umn.edu/manage-soil-nutrients/quick-guide-fertilizing-plants

World War II Labor Shortage

Oregon Secretary of State. World War II Labor Shortage. Accessed February 1, 2025. https://sos.oregon.gov/archives/exhibits/ww2/Pages/services-farm.aspx

Plains Humanities Alliance. Agriculture. Accessed February 1, 2025. http://plainshumanities.unl.edu/homefront/agriculture.html

World War II Chemical Repurposing

Agweb. Agriculture During Wartime: Ingenuity of American Farmers During World War II. Accessed February 1, 2025. https://www.agweb.com/opinion/agriculture-during-wartime-ingenuity-american-farmers-during-world-war-ii

Monoculture Farming and Synthetic Fertilizers

Challenge. The Dangers of Monoculture Farming. Accessed February 1, 2025. https://www.challenge.org/knowledgeitems/the-dangers-of-monoculture-farming/

EOS. Monoculture Farming. Accessed February 1, 2025. https://eos.com/blog/monoculture-farming/

DDT

Epstein L. Fifty years since Silent Spring. Annu Rev Phytopathol. 2014;52:377-402. doi: 10.1146/annurev-phyto-102313-045900. Epub 2014 Jun 16. PMID: 25001457. https://escholarship.org/uc/item/9xt7j1rj

Glyphosate and GMOs

Environmental Protection Agency. Glyphosate: Response to Comments, Usage, and Benefits. April 18, 2019. Accessed February 1, 2025. https://www.epa.gov/sites/default/files/2019-04/documents/glyphosate-response-comments-usage-benefits-final.pdf

Environmental Working Group. FDA Tests Find US Food Supply Awash in Pesticide Residues. August 10, 2022. Accessed February 1, 2025. https://www.ewg.org/news-insights/news-release/2022/08/fda-tests-find-us-food-supply-awash-pesticide-residues

Zerrouki H, Hamieh A, Hadjadj L, Rolain JM, Baron SA. The effect of combinations of a glyphosate-based herbicide with various clinically used antibiotics on phenotypic traits of Gram-negative species from the ESKAPEE group. Sci Rep. 2024 Sep 9;14(1):21006. doi: 10.1038/s41598-024-68968-6. PMID: 39251613; PMCID: PMC11383965. https://www.nature.com/articles/s41598-019-44988-5#article-info

Cressey, D. Widely used herbicide linked to cancer. Nature (2015). https://doi.org/10.1038/nature.2015.17181. https://www.nature.com/articles/nature.2015.17181#citeas

International Agency for Research on Cancer. Q&A on Glyphosate. IARC website. https://www.iarc.who.int/featured-news/media-centre-iarc-news-glyphosate/. Published March 20, 2015. Accessed February 21, 2025.

DrugWatch. Roundup Lawsuit. Accessed February 1, 2025. https://www.drugwatch.com/legal/roundup-lawsuit/

Smith JM. Survey reports improved health after avoiding genetically modified foods. Int J Hum Nutr Funct Med. 2017. Available at: https://www.ichnfm.org/ijhnfm2017smith. Accessed February 1, 2025. https://www.ichnfm.org/ijhnfm2017smith?utm

EPA Glyphosate Limits

Electronic Code of Federal Regulations. Tolerances and Exemptions for Pesticide Chemical Residues in Food. Accessed February 1, 2025. https://www.ecfr.gov/current/title-40/chapter-I/subchapter-E/part-180/subpart-C/section-180.364

European Union Glyphosate Limits

European Commission. EU Pesticides Database. Accessed February 1, 2025. https://ec.europa.eu/food/plant/pesticides/eu-pesticides-database/start/screen/mrls/details?lg_code=EN&pest_res_id_list=120&product_id_list=

Bhardwaj RL, Parashar A, Parewa HP, Vyas L. An Alarming Decline in the Nutritional Quality of Foods: The Biggest Challenge for Future Generations’ Health. Foods. 2024 Mar 14;13(6):877. doi: 10.3390/foods13060877. PMID: 38540869; PMCID: PMC10969708. https://www.mdpi.com/2304-8158/13/6/877

Montgomery DR, Biklé A. Soil Health and Nutrient Density: Preliminary Comparison of Regenerative and Conventional Farming. Front Sustain Food Syst. 2021;5:699147. doi:10.3389/fsufs.2021.699147. https://www.frontiersin.org/journals/sustainable-food-systems/articles/10.3389/fsufs.2021.699147/full?utm

Duke SO, Lydon J, Koskinen WC, Moorman TB, Chaney RL, Hammerschmidt R. Glyphosate Effects on Plant Mineral Nutrition, Crop Rhizosphere Microbiota, and Plant Disease in Glyphosate-Resistant Crops. Journal of Agricultural and Food Chemistry 2012; 60 (42), 10375-10397. DOI: 10.1021/jf302436u. https://pubs.acs.org/doi/10.1021/jf302436u?utm

Increased Calories but Not Nutrients

Pingali PL. Green revolution: impacts, limits, and the path ahead. Proc Natl Acad Sci U S A. 2012 Jul 31;109(31):12302-8. doi: 10.1073/pnas.0912953109. Epub 2012 Jul 23. PMID: 22826253; PMCID: PMC3411969. https://www.pnas.org/doi/10.1073/pnas.0912953109?utm

Regenerative Agriculture

Sher, A., Li, H., ullah, A. et al. Importance of regenerative agriculture: climate, soil health, biodiversity and its socioecological impact. Discov Sustain 5, 462 (2024). https://doi.org/10.1007/s43621-024-00662-z. https://link.springer.com/article/10.1007/s43621-024-00662-z?utm

Khangura R, Ferris D, Wagg C, Bowyer J. Regenerative Agriculture—A Literature Review on the Practices and Mechanisms Used to Improve Soil Health. Sustainability. 2023; 15(3):2338. https://doi.org/10.3390/su15032338

Rodale Institute. Farming Systems Trial. Accessed February 1, 2025. https://rodaleinstitute.org/science/farming-systems-trial/

Soliman A. How to climate-proof crops: scientists say the secret’s in the dirt. Nature. 2024 Nov 5. doi: 10.1038/d41586-024-03480-5. Epub ahead of print. PMID: 39501089. https://www.wbcsd.org/news/these-regenerative-agriculture-trials-prove-that-farming-can-improve-soil-health-without-sacrificing-yield/?utm

Salt Sugar Fat: How the Food Giants Hooked Us – Michael Moss
This investigative book by Pulitzer Prize-winning journalist Michael Moss exposes how major food companies manipulate ingredients—salt, sugar, and fat—to create highly addictive, ultra-processed foods. It reveals how the food industry prioritizes profits over public health and sheds light on the tactics used to keep consumers hooked.
Find it on Amazon.

Kiss the Ground & Common Ground
These powerful documentaries highlight the importance of regenerative agriculture in reversing climate change and restoring human and planetary health. Kiss the Ground introduces the science of healthy soil, while its follow-up Common Ground shares inspiring stories of farmers and advocates working to heal our food system.

Learn more about Kiss the Ground here and Common Ground here.

Dirt: A Documentary About Saving Our Soil
An award-winning film that explores the essential role of soil in sustaining life, while exposing the threats of industrial agriculture and chemical farming. Winner of the Mid-America Emmy® and Public Media Award, this documentary (available on YouTube) inspires viewers to reconnect with and protect the ground beneath our feet.

Watch on YouTube.

Joel Salatin: Polyface Farms (Books and Films)
Joel Salatin, a renowned farmer and author, shares his regenerative farming philosophy through books and films that challenge conventional agriculture. His work at Polyface Farms demonstrates how sustainable practices can produce abundant, healthy food while restoring ecosystems.

Explore Joel Salatin’s books and resources here.

Environmental Working Group (EWG)
The Environmental Working Group (EWG) is a nonprofit organization dedicated to exposing harmful chemicals in food, water, and consumer products. Their research-based food databases, clean eating guides, and investigative reports help consumers make informed decisions about pesticides, food additives, and environmental toxins.
Visit EWG’s Website.

Institute for Responsible Technology (IRT)
The Institute for Responsible Technology (IRT) focuses on the impact of genetically modified organisms (GMOs) and biotechnology on health and the environment. Their site provides research, advocacy tools, and educational materials on GMOs, glyphosate, and the food industry’s regulatory loopholes.

Check out the organization’s work and the founder’s book Seeds of Deception here.

Hoff V. Mr. Grabbit the Rabbit. Whitman; 1952.

1960 Obesity Rates

Fryar CD, Carroll MD, Ogden CL. Prevalence of Overweight, Obesity, and Extreme Obesity Among Adults: United States, 1960–1962 Through 2011–2012. National Center for Health Statistics; 2014. https://www.cdc.gov/nchs/data/hestat/obesity_adult_11_12/obesity_adult_11_12.pdf

Recent Obesity Rates

National Institute of Diabetes and Digestive and Kidney Diseases. Overweight & Obesity Statistics. Accessed February 1, 2025. https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity

Average Credit Card Debt

The Motley Fool. Credit Card Debt Statistics. Accessed February 1, 2025. https://www.fool.com/money/research/credit-card-debt-statistics/

Screen Time

Exploding Topics. Screen Time Statistics: Average Screen Time in US & More. Accessed February 1, 2025. https://explodingtopics.com/blog/screen-time-stats

Social Media, Dopamine, and Addiction

Pedrouzo SB, Krynski L. Hyperconnected: children and adolescents on social media. The TikTok phenomenon. Arch Argent Pediatr. 2023 Aug 1;121(4):e202202674. English, Spanish. doi: 10.5546/aap.2022-02674.eng. Epub 2023 Jan 26. PMID: 36692353. https://www.sap.org.ar/docs/publicaciones/archivosarg/2023/v121n4a03e.pdf

Hormesis

Mattson MP. Hormesis defined. Ageing Res Rev. 2008 Jan;7(1):1-7. doi: 10.1016/j.arr.2007.08.007. Epub 2007 Dec 5. PMID: 18162444; PMCID: PMC2248601. https://pmc.ncbi.nlm.nih.gov/articles/PMC2248601/

Hara Hachi Bu

Blue Zones. Hara Hachi Bu: Enjoy Food and Lose Weight with This Simple Phrase. Published December 2017. Accessed February 1, 2025. https://www.bluezones.com/2017/12/hara-hachi-bu-enjoy-food-and-lose-weight-with-this-simple-phrase/

The Most Tolerated Sin

Piper J. America’s Most Tolerated Sin. Desiring God. Accessed February 1, 2025. https://www.desiringgod.org/messages/americas-most-tolerated-sin

Weight and Religion

Koenig HG. Religion, spirituality, and health: the research and clinical implications. ISRN Psychiatry. 2012 Dec 16;2012:278730. doi: 10.5402/2012/278730. PMID: 23762764; PMCID: PMC3671693. https://onlinelibrary.wiley.com/doi/10.5402/2012/278730

The Social Dilemma
This thought-provoking documentary explores the hidden dangers of social media and its impact on mental health, privacy, and society. Featuring insights from former tech insiders, the film exposes how social media platforms are designed to manipulate behavior, fuel addiction, and influence beliefs—often at the cost of well-being and truth.
Watch The Social Dilemma.

Mindset Influences

Inflammatory Markers and Optimism

Boylan JM, Cundiff JM, Fuller-Rowell TE, Ryff CD. Childhood socioeconomic status and inflammation: Psychological moderators among Black and White Americans. Health Psychol. 2020 Jun;39(6):497-508. doi: 10.1037/hea0000866. Epub 2020 Mar 26. PMID: 32212770; PMCID: PMC7437114. https://pmc.ncbi.nlm.nih.gov/articles/PMC7437114/

Roy B, Diez-Roux AV, Seeman T, Ranjit N, Shea S, Cushman M. Association of optimism and pessimism with inflammation and hemostasis in the Multi-Ethnic Study of Atherosclerosis (MESA). Psychosom Med. 2010 Feb;72(2):134-40. doi: 10.1097/PSY.0b013e3181cb981b. Epub 2010 Jan 25. PMID: 20100888; PMCID: PMC2842951. https://pmc.ncbi.nlm.nih.gov/articles/PMC2842951/

Oxidative Stress and Mindfulness

Patil Y, Sabbu K, Iyer RB, Philip ST, Armila Nadhar A, Thakur KS, Kadu P, Thakur M. Effect of Heartfulness Meditation on Oxidative Stress and Mindfulness in Healthy Participants. Cureus. 2024 Jun 23;16(6):e62943. doi: 10.7759/cureus.62943. PMID: 39044890; PMCID: PMC11265543. https://pmc.ncbi.nlm.nih.gov/articles/PMC11265543/

Boutrup RJ, Jørgensen MM, Gregersen N, Frost L, Aagaard H, Djernis D, van der Velden AM, Dahlgaard J. [Psychological, neurological and cell-mediated mechanisms by mindfulness-based therapy]. Ugeskr Laeger. 2019 Jul 22;181(30):V11180784. Danish. PMID: 31364970. https://ugeskriftet.dk/videnskab/psykologiske-neurologiske-og-cellulaere-virkningsmekanismer-ved-mindfulnesstraening

Immune Function and Positive Mood

Dantzer R, Cohen S, Russo SJ, Dinan TG. Resilience and immunity. Brain Behav Immun. 2018 Nov;74:28-42. doi: 10.1016/j.bbi.2018.08.010. Epub 2018 Aug 10. PMID: 30102966; PMCID: PMC6545920. https://www.sciencedirect.com/science/article/pii/S0889159118304409?via%3Dihub

Morgan N, Irwin MR, Chung M, Wang C. The effects of mind-body therapies on the immune system: meta-analysis. PLoS One. 2014 Jul 2;9(7):e100903. doi: 10.1371/journal.pone.0100903. PMID: 24988414; PMCID: PMC4079606. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0100903

Longevity and Disease Prevention

Pressman SD, Jenkins BN, Moskowitz JT. Positive Affect and Health: What Do We Know and Where Next Should We Go? Annu Rev Psychol. 2019 Jan 4;70:627-650. doi: 10.1146/annurev-psych-010418-102955. Epub 2018 Sep 27. PMID: 30260746. https://www.annualreviews.org/docserver/fulltext/psych/70/1/annurev-psych-010418-102955.pdf?expires=1738511883&id=id&accname=guest&checksum=EF506810C6F32CC7D8198C9B1D07297F

Hormones and Empowered Mindset

Carney DR, Cuddy AJ, Yap AJ. Power posing: brief nonverbal displays affect neuroendocrine levels and risk tolerance. Psychol Sci. 2010 Oct;21(10):1363-8. doi: 10.1177/0956797610383437. Epub 2010 Sep 20. PMID: 20855902. https://www.researchgate.net/publication/46381420_Power_Posing_Brief_Nonverbal_Displays_Affect_Neuroendocrine_Levels_and_Risk_Tolerance

Gene Expression and Mindset

Dusek JA, Otu HH, Wohlhueter AL, Bhasin M, Zerbini LF, Joseph MG, Benson H, Libermann TA. Genomic counter-stress changes induced by the relaxation response. PLoS One. 2008 Jul 2;3(7):e2576. doi: 10.1371/journal.pone.0002576. Erratum in: PLoS One. 2017 Feb 21;12(2):e0172845. doi: 10.1371/journal.pone.0172845. PMID: 18596974; PMCID: PMC2432467. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0002576

Lester, B.M., Tronick, E., Nestler, E., Abel, T., Kosofsky, B., Kuzawa, C.W., Marsit, C.J., Maze, I., Meaney, M.J., Monteggia, L.M., Reul, J.M.H.M., Skuse, D.H., Sweatt, J.D. and Wood, M.A. (2011), Behavioral epigenetics. Annals of the New York Academy of Sciences, 1226: 14-33. https://doi.org/10.1111/j.1749-6632.2011.06037.x https://pmc.ncbi.nlm.nih.gov/articles/PMC3783959/

Generational Health and Mindset

Skinner MK, Anway MD, Savenkova MI, Gore AC, Crews D. Transgenerational epigenetic programming of the brain transcriptome and anxiety behavior. PLoS One. 2008;3(11):e3745. doi: 10.1371/journal.pone.0003745. Epub 2008 Nov 18. PMID: 19015723; PMCID: PMC2581440. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0003745

Negative Mindset Effects:
Smith, T.W., et al. (2004). Hostility, anger, aggressiveness, and coronary heart disease: An interpersonal perspective on personality, emotion, and health. Journal of Personality, 72(6), 1217-1270. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-6494.2004.00296.x?sid=nlm%3Apubmed

Wilson RS, Bienias JL, Mendes de Leon CF, Evans DA, Bennet DA. Negative Affect and Mortality in Older Persons. American Journal of Epidemiology, Volume 158, Issue 9, 1 November 2003, Pages 827–835, https://doi.org/10.1093/aje/kwg224

Tindle HA, Chang YF, Kuller LH, Manson JE, Robinson JG, Rosal MC, Siegle GJ, Matthews KA. Optimism, cynical hostility, and incident coronary heart disease and mortality in the Women’s Health Initiative. Circulation. 2009 Aug 25;120(8):656-62. doi: 10.1161/CIRCULATIONAHA.108.827642. Epub 2009 Aug 10. PMID: 19667234; PMCID: PMC2901870. https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.108.827642?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed

Loneliness

Holt-Lunstad J, Smith TB, Baker M, Harris T, Stephenson D. Loneliness and social isolation as risk factors for mortality: a meta-analytic review. Perspect Psychol Sci. 2015 Mar;10(2):227-37. doi: 10.1177/1745691614568352. PMID: 25910392. https://www.researchgate.net/publication/273910450_Loneliness_and_Social_Isolation_as_Risk_Factors_for_Mortality_A_Meta-Analytic_Review

Antidepressant Use

National Center for Health Statistics. Antidepressant Use in America. Centers for Disease Control and Prevention. Published September 4, 2020. Accessed February 2, 2025. https://blogs.cdc.gov/nchs/2020/09/04/7001/

Health Effects of Stress/Fear/Elevated Cortisol

Mariotti A. The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future Sci OA. 2015 Nov 1;1(3):FSO23. doi: 10.4155/fso.15.21. PMID: 28031896; PMCID: PMC5137920. https://www.tandfonline.com/doi/full/10.4155/fso.15.21

Shchaslyvyi AY, Antonenko SV, Telegeev GD. Comprehensive Review of Chronic Stress Pathways and the Efficacy of Behavioral Stress Reduction Programs (BSRPs) in Managing Diseases. International Journal of Environmental Research and Public Health. 2024; 21(8):1077. https://doi.org/10.3390/ijerph21081077. https://www.mdpi.com/1660-4601/21/8/1077?utm

Kelly RR, McDonald LT, Jensen NR, Sidles SJ, LaRue AC. Impacts of Psychological Stress on Osteoporosis: Clinical Implications and Treatment Interactions. Front Psychiatry. 2019 Apr 9;10:200. doi: 10.3389/fpsyt.2019.00200. PMID: 31024360; PMCID: PMC6465575. https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2019.00200/full

Palomba, S., Daolio, J., Romeo, S. et al. Lifestyle and fertility: the influence of stress and quality of life on female fertility. Reprod Biol Endocrinol 16, 113 (2018). https://doi.org/10.1186/s12958-018-0434-y

Stress-Related Doctor Visits and Missed Work
Nerurkar A, Bitton A, Davis RB, Phillips RS, Yeh G. When physicians counsel about stress: results of a national study. JAMA Intern Med. 2013 Jan 14;173(1):76-7. doi: 10.1001/2013.jamainternmed.480. PMID: 23403892; PMCID: PMC4286362. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1392494

The American Institute of Stress. Workplace Stress. Accessed February 2, 2025. https://www.stress.org/workplace-stress/

Gratitude

Jackowska M, Brown J, Ronaldson A, Steptoe A. The impact of a brief gratitude intervention on subjective well-being, biology and sleep. J Health Psychol. 2016 Oct;21(10):2207-17. doi: 10.1177/1359105315572455. Epub 2015 Mar 2. PMID: 25736389. https://www.researchgate.net/publication/273151777_The_impact_of_a_brief_gratitude_intervention_on_subjective_well-being_biology_and_sleep

Cohen C, Pignata S, Bezak E, Tie M, Childs J. Workplace interventions to improve well-being and reduce burnout for nurses, physicians and allied healthcare professionals: a systematic review. BMJ Open. 2023 Jun 29;13(6):e071203. doi: 10.1136/bmjopen-2022-071203. PMID: 37385740; PMCID: PMC10314589. https://bmjopen.bmj.com/content/13/6/e071203.long

Forgiveness

Lutjen LJ, Silton NR, Flannelly KJ. Religion, forgiveness, hostility and health: a structural equation analysis. J Relig Health. 2012 Jun;51(2):468-78. doi: 10.1007/s10943-011-9511-7. PMID: 21691897. https://www.researchgate.net/publication/51237176_Religion_Forgiveness_Hostility_and_Health_A_Structural_Equation_Analysis

Prayer Effects on Depression and Anxiety

Boelens PA, Reeves RR, Replogle WH, Koenig HG. The effect of prayer on depression and anxiety: maintenance of positive influence one year after prayer intervention. Int J Psychiatry Med. 2012;43(1):85-98. doi: 10.2190/PM.43.1.f. PMID: 22641932. https://www.researchgate.net/publication/225071607_The_Effect_of_Prayer_on_Depression_and_Anxiety_Maintenance_of_Positive_Influence_One_Year_After_Prayer_Intervention

Belief
Finniss DG, Kaptchuk TJ, Miller F, Benedetti F. Biological, clinical, and ethical advances of placebo effects. Lancet. 2010 Feb 20;375(9715):686-95. doi: 10.1016/S0140-6736(09)61706-2. PMID: 20171404; PMCID: PMC2832199. https://pmc.ncbi.nlm.nih.gov/articles/PMC2832199/

Rankin L. The Nocebo Effect: Negative Thoughts Can Harm Your Health. Psychology Today. Published August 6, 2013. Accessed February 2, 2025. https://www.psychologytoday.com/us/blog/owning-pink/201308/the-nocebo-effect-negative-thoughts-can-harm-your-health

Avey H, Matheny KB, Robbins A, Jacobson TA. Health care providers’ training, perceptions, and practices regarding stress and health outcomes. J Natl Med Assoc. 2003 Sep;95(9):833, 836-45. PMID: 14527051; PMCID: PMC2594476. https://pmc.ncbi.nlm.nih.gov/articles/PMC2594476/

Voelker R. Nocebos contribute to host of ills. JAMA. 1996 Feb 7;275(5):345, 347. doi: 10.1001/jama.275.5.345. PMID: 8568997. https://jamanetwork.com/journals/jama/article-abstract/395391

Religion and Health Outcomes

Li S, Stampfer MJ, Williams DR, VanderWeele TJ. Association of Religious Service Attendance With Mortality Among Women. JAMA Intern Med. 2016 Jun 1;176(6):777-85. doi: 10.1001/jamainternmed.2016.1615. PMID: 27183175; PMCID: PMC5503841. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2521827?utm

Mueller PS, Plevak DJ, Rummans TA. Religious involvement, spirituality, and medicine: implications for clinical practice. Mayo Clin Proc. 2001 Dec;76(12):1225-35. doi: 10.4065/76.12.1225. PMID: 11761504. https://www.mayoclinicproceedings.org/article/s0025-6196%2811%2962799-7/fulltext?utm

Koenig HG. Religion, spirituality, and health: the research and clinical implications. ISRN Psychiatry. 2012 Dec 16;2012:278730. doi: 10.5402/2012/278730. PMID: 23762764; PMCID: PMC3671693. https://onlinelibrary.wiley.com/doi/10.5402/2012/278730

Essential Oils

Soares GABE, Bhattacharya T, Chakrabarti T, Tagde P, Cavalu S. Exploring Pharmacological Mechanisms of Essential Oils on the Central Nervous System. Plants (Basel). 2021 Dec 22;11(1):21. doi: 10.3390/plants11010021. PMID: 35009027; PMCID: PMC8747111. https://www.mdpi.com/2223-7747/11/1/21

Books

Holy Bible: Holman Christian Standard Version (Notetaking)
This notetaking edition of the Holman Christian Standard Bible provides space for journaling, reflections, and deeper study of Scripture.
Find it on Amazon.

Right & Wrong Thinking – Kenneth E. Hagin
This book explores how our thoughts shape our beliefs, behaviors, and faith. Kenneth Hagin provides biblical principles for renewing the mind and living in alignment with God’s Word.
Find it on Amazon.

The Body Keeps Score: Brain, Mind, and Body in the Healing of Trauma – Dr. Bessel van der Kolk
A groundbreaking book on how trauma reshapes the brain and body, offering insights into healing through therapy, movement, and self-awareness.
Find it on Amazon.

The Emotion Code: How to Release Your Trapped Emotions for Abundant Health, Love, and Happiness – Dr. Bradley Nelson
Dr. Nelson explains how emotional baggage can impact health and well-being, offering techniques to release trapped emotions for healing and restoration.
Find it on Amazon.

Healing Basics: The Tools You Need to Get Well – Mark Boer
A faith-based guide to understanding the biblical foundations of healing and the practical steps to restoring health.
Find it on Amazon.

Identity & Destiny: 7 Steps to a Purpose-Filled Life – Tom and Pam Wolf
A structured, faith-based approach to discovering God’s unique purpose for your life, using self-reflection, spiritual guidance, and actionable steps.
Find it on Amazon.

Videos

Your Body Language May Shape Who You Are – Amy Cuddy (TED Talk)
In this powerful TED Talk, Amy Cuddy explores how body language influences confidence, stress levels, and how we present ourselves to the world.
Watch on YouTube.

Oils

DoTerra Essential Oils
DoTerra provides high-quality essential oils and resources on natural wellness, aromatherapy, and holistic health.
Visit DoTerra.

Serotonin production

Sjöstedt P, Enander J, Isung J. Serotonin Reuptake Inhibitors and the Gut Microbiome: Significance of the Gut Microbiome in Relation to Mechanism of Action, Treatment Response, Side Effects, and Tachyphylaxis. Front Psychiatry. 2021 May 26;12:682868. doi: 10.3389/fpsyt.2021.682868. PMID: 34122195; PMCID: PMC8187765. https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2021.682868/full?

Dopamine production

Xue R, Zhang H, Pan J, Du Z, Zhou W, Zhang Z, Tian Z, Zhou R, Bai L. Peripheral Dopamine Controlled by Gut Microbes Inhibits Invariant Natural Killer T Cell-Mediated Hepatitis. Front Immunol. 2018 Oct 17;9:2398. doi: 10.3389/fimmu.2018.02398. PMID: 30386344; PMCID: PMC6199378. https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2018.02398/full

Sleep, death, and cardiovascular events

Yin J, Jin X, Shan Z, Li S, Huang H, Li P, Peng X, Peng Z, Yu K, Bao W, Yang W, Chen X, Liu L. Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. J Am Heart Assoc. 2017 Sep 9;6(9):e005947. doi: 10.1161/JAHA.117.005947. PMID: 28889101; PMCID: PMC5634263. https://www.ahajournals.org/doi/10.1161/JAHA.117.005947

Enteric nervous system

Wood JD. Enteric neuroimmunophysiology and pathophysiology. Gastroenterology. 2004 Aug;127(2):635-57. doi: 10.1053/j.gastro.2004.02.017. PMID: 15300595. https://www.gastrojournal.org/article/S0016-5085%2804%2900197-0/fulltext?

Heart rate variability (HRV)

Capilupi MJ, Kerath SM, Becker LB. Vagus Nerve Stimulation and the Cardiovascular System. Cold Spring Harb Perspect Med. 2020 Feb 3;10(2):a034173. doi: 10.1101/cshperspect.a034173. PMID: 31109966; PMCID: PMC6996447. https://perspectivesinmedicine.cshlp.org/content/10/2/a034173.long

Larkey L, Kim W, James D, Kishida M, Vizcaino M, Huberty J, Krishnamurthi N. Mind-Body and Psychosocial Interventions May Similarly Affect Heart Rate Variability Patterns in Cancer Recovery: Implications for a Mechanism of Symptom Improvement. Integr Cancer Ther. 2020 Jan-Dec;19:1534735420949677. doi: 10.1177/1534735420949677. PMID: 32783546; PMCID: PMC7425257. https://journals.sagepub.com/doi/full/10.1177/1534735420949677?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org

Hilgarter K, Schmid-Zalaudek K, Csanády-Leitner R, Mörtl M, Rössler A, Lackner HK. Phasic heart rate variability and the association with cognitive performance: A cross-sectional study in a healthy population setting. PLoS One. 2021 Mar 1;16(3):e0246968. doi: 10.1371/journal.pone.0246968. PMID: 33647023; PMCID: PMC7920382. https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0246968&utm

Pinna T, Edwards DJ. A Systematic Review of Associations Between Interoception, Vagal Tone, and Emotional Regulation: Potential Applications for Mental Health, Wellbeing, Psychological Flexibility, and Chronic Conditions. Front Psychol. 2020 Aug 5;11:1792. doi: 10.3389/fpsyg.2020.01792. PMID: 32849058; PMCID: PMC7419655. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.01792/full?

Vagus nerve and vagal tone

Browning KN, Verheijden S, Boeckxstaens GE. The Vagus Nerve in Appetite Regulation, Mood, and Intestinal Inflammation. Gastroenterology. 2017 Mar;152(4):730-744. doi: 10.1053/j.gastro.2016.10.046. Epub 2016 Dec 15. PMID: 27988382; PMCID: PMC5337130. https://www.gastrojournal.org/article/S0016-5085(16)35487-7/fulltext

Westphal WP, Rault C, Robert R, Ragot S, Neau JP, Fernagut PO, Drouot X. Sleep deprivation reduces vagal tone during an inspiratory endurance task in humans. Sleep. 2021 Oct 11;44(10):zsab105. doi: 10.1093/sleep/zsab105. PMID: 33895822. https://academic.oup.com/sleep/article/44/10/zsab105/6251428?login=false

Jonathan Verderame, M. Shakib Arslan (2024). Pathophysiological Mechanisms and Clinical Implications of Upper Cervical Vertebral Subluxations (Neurological Disorders with Craniocervical Dysfunction). Biosensors and Nanotheranostics, 3(1), 1-8, 9795. https://publishing.emanresearch.org/CurrentIssuePDF/EmanPublisher_5_5540biosensors-319795.pdf?

Bonaz B, Bazin T, Pellissier S. The Vagus Nerve at the Interface of the Microbiota-Gut-Brain Axis. Front Neurosci. 2018 Feb 7;12:49. doi: 10.3389/fnins.2018.00049. PMID: 29467611; PMCID: PMC5808284. https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2018.00049/full

Zouali M. Pharmacological and Electroceutical Targeting of the Cholinergic Anti-Inflammatory Pathway in Autoimmune Diseases. Pharmaceuticals. 2023; 16(8):1089. https://doi.org/10.3390/ph16081089. https://www.mdpi.com/1424-8247/16/8/1089

Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13;9:44. doi: 10.3389/fpsyt.2018.00044. PMID: 29593576; PMCID: PMC5859128. https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2018.00044/full

Zouali M. Pharmacological and Electroceutical Targeting of the Cholinergic Anti-Inflammatory Pathway in Autoimmune Diseases. Pharmaceuticals (Basel). 2023 Jul 31;16(8):1089. doi: 10.3390/ph16081089. PMID: 37631004; PMCID: PMC10459025. https://www.mdpi.com/1424-8247/16/8/1089

Traumatic brain injury and intestinal permeability

Oyovwi MO, Udi OA. The Gut-Brain Axis and Neuroinflammation in Traumatic Brain Injury. Mol Neurobiol. 2024 Oct 28. doi: 10.1007/s12035-024-04585-8. Epub ahead of print. PMID: 39466574 (Available on researchgate.net). https://link.springer.com/article/10.1007/s12035-024-04585-8

Reduction in gut bacterial species

Rosas-Plaza S, Hernández-Terán A, Navarro-Díaz M, Escalante AE, Morales-Espinosa R, Cerritos R. Human Gut Microbiome Across Different Lifestyles: From Hunter-Gatherers to Urban Populations. Front Microbiol. 2022 Apr 26;13:843170. doi: 10.3389/fmicb.2022.843170. Erratum in: Front Microbiol. 2024 Jul 03;15:1435763. doi: 10.3389/fmicb.2024.1435763. PMID: 35558108; PMCID: PMC9087276. https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2022.843170/full?

National Institute of General Medical Sciences. Cells by the Numbers. BioBeat blog. Published September 2024. Accessed January 4, 2024. https://biobeat.nigms.nih.gov/2024/09/cells-by-the-numbers-2/

Microbiota and metabolic disease

Pimentel, G.D., Micheletti, T.O., Pace, F. et al. Gut-central nervous system axis is a target for nutritional therapies. Nutr J 11, 22 (2012). https://doi.org/10.1186/1475-2891-11-22. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-11-22

Psychobiotics

Kim N, Yun M, Oh YJ, Choi HJ. Mind-altering with the gut: Modulation of the gut-brain axis with probiotics. J Microbiol. 2018 Mar;56(3):172-182. doi: 10.1007/s12275-018-8032-4. Epub 2018 Feb 28. PMID: 29492874. -4. https://link.springer.com/article/10.1007/s12275-018-8032-4

Antibiotics and the microbiome

Anthony WE, Wang B, Sukhum KV, D’Souza AW, Hink T, Cass C, Seiler S, Reske KA, Coon C, Dubberke ER, Burnham CD, Dantas G, Kwon JH. Acute and persistent effects of commonly used antibiotics on the gut microbiome and resistome in healthy adults. Cell Rep. 2022 Apr 12;39(2):110649. doi: 10.1016/j.celrep.2022.110649. PMID: 35417701; PMCID: PMC9066705. https://www.cell.com/cell-reports/fulltext/S2211-1247(22)00401-6?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2211124722004016%3Fshowall%3Dtrue

Diet and the microbiome

Satokari R. High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients. 2020; 12(5):1348. https://doi.org/10.3390/nu12051348. https://www.mdpi.com/2072-6643/12/5/1348

Alcohol and the microbiome
Wolstenholme JT, Duong NK, Brocato ER, Bajaj JS. Gut-Liver-Brain Axis and Alcohol Use Disorder: Treatment Potential of Fecal Microbiota Transplantation. Alcohol Res. 2024 Feb 1;44(1):01. doi: 10.35946/arcr.v44.1.01. PMID: 38322428; PMCID: PMC10843328. https://arcr.niaaa.nih.gov/volume/44/1/gut-liver-brain-axis-and-alcohol-use-disorder-treatment-potential-fecal-microbiota

Sleep and the microbiome

Wang Z, Wang Z, Lu T, Chen W, Yan W, Yuan K, Shi L, Liu X, Zhou X, Shi J, Vitiello MV, Han Y, Lu L. The microbiota-gut-brain axis in sleep disorders. Sleep Med Rev. 2022 Oct;65:101691. doi: 10.1016/j.smrv.2022.101691. Epub 2022 Aug 31. PMID: 36099873. https://www.sciencedirect.com/science/article/abs/pii/S1087079222001046?via%3Dihub

Stress and the microbiome

Zhang H, Wang Z, Wang G, Song X, Qian Y, Liao Z, Sui L, Ai L, Xia Y. Understanding the Connection between Gut Homeostasis and Psychological Stress. J Nutr. 2023 Apr;153(4):924-939. doi: 10.1016/j.tjnut.2023.01.026. Epub 2023 Jan 31. PMID: 36806451. https://www.sciencedirect.com/science/article/pii/S0022316623055293?via%3Dihub#sec4

Metabolic dysfunction in mental disorders

Ho CSH, Zhang MWB, Mak A, Ho RCM. Metabolic syndrome in psychiatry: advances in understanding and management. Advances in Psychiatric Treatment. 2014;20(2):101-112. doi:10.1192/apt.bp.113.011619. https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/metabolic-syndrome-in-psychiatry-advances-in-understanding-and-management/3DCAE6F6F107F29C5AA16D7BDBD5C249

Strain-specific effects of probiotics

Murphy E, Groeger D, Dinan T, Quigley E. PTH-103 Bifidobacterium longum 35624(R)and1714(R) in adults with Irritable Bowel Syndrome–relationships to symptom severity and co-morbidity. Gut 2021;70:A164-A165. https://doi.org/10.1136/gutjnl-2021-BSG.306. https://gut.bmj.com/content/70/Suppl_4/A164.2?utm

Factors that increase intestinal permeability

Macura, B., Kiecka, A. & Szczepanik, M. Intestinal permeability disturbances: causes, diseases and therapy. Clin Exp Med 24, 232 (2024). https://doi.org/10.1007/s10238-024-01496-9. https://link.springer.com/article/10.1007/s10238-024-01496-9?

Vanuytsel T, van Wanrooy S, Vanheel H, Vanormelingen C, Verschueren S, Houben E, Salim Rasoel S, Tόth J, Holvoet L, Farré R, Van Oudenhove L, Boeckxstaens G, Verbeke K, Tack J. Psychological stress and corticotropin-releasing hormone increase intestinal permeability in humans by a mast cell-dependent mechanism. Gut. 2014 Aug;63(8):1293-9. doi: 10.1136/gutjnl-2013-305690. Epub 2013 Oct 23. PMID: 24153250. https://www.researchgate.net/publication/258039223_Psychological_stress_and_corticotropin-releasing_hormone_increase_intestinal_permeability_in_humans_by_a_mast_cell-dependent_mechanism

Fasano A. Zonulin and its regulation of intestinal barrier function: the biological door to inflammation, autoimmunity, and cancer. Physiol Rev. 2011 Jan;91(1):151-75. doi: 10.1152/physrev.00003.2008. PMID: 21248165. https://journals.physiology.org/doi/full/10.1152/physrev.00003.2008?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&checkFormatAccess=true

Camilleri, Michael MD1. Human Intestinal Barrier: Effects of Stressors, Diet, Prebiotics, and Probiotics. Clinical and Translational Gastroenterology 12(1):p e00308, January 2021. | DOI: 10.14309/ctg.0000000000000308. https://journals.lww.com/ctg/fulltext/2021/01000/human_intestinal_barrier__effects_of_stressors,.19.aspx

Khalili H. Risk of Inflammatory Bowel Disease with Oral Contraceptives and Menopausal Hormone Therapy: Current Evidence and Future Directions. Drug Saf. 2016 Mar;39(3):193-7. doi: 10.1007/s40264-015-0372-y. PMID: 26658991; PMCID: PMC4752384. https://pmc.ncbi.nlm.nih.gov/articles/PMC4752384/

Testing for Intestinal Permeability

Schoultz I, Keita ÅV. The Intestinal Barrier and Current Techniques for the Assessment of Gut Permeability. Cells. 2020; 9(8):1909. https://doi.org/10.3390/cells9081909. https://www.mdpi.com/2073-4409/9/8/1909

Probiotics for barrier protection

Macura, B., Kiecka, A. & Szczepanik, M. Intestinal permeability disturbances: causes, diseases and therapy. Clin Exp Med 24, 232 (2024). https://doi.org/10.1007/s10238-024-01496-9. https://link.springer.com/article/10.1007/s10238-024-01496-9?

Books

The Second Brain: A Groundbreaking New Understand of Nervous Disorders of the Stomach and Intestine by Michael D. Gerson, MD

The Mind-Gut Connection: How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health by Emeran Mayer, MD

The Gut-Immune Connection: How Understanding the Connection Between Food and Immunity Can Help Us Regain Our Health by Emeran Mayer, MD

Change Your Diet, Change Your Mind: A Powerful Plan to Improve Mood, Overcome Anxiety, And Protect Memory for a Lifetime of Optimal Mental Health by Georgia Ede, MD

A Mind of Your Own: The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives by Kelly Brogan, MD

HeartMath Institute

The HeartMath Institute provides research-based tools and technologies for measuring and improving heart rate variability, reducing stress, and enhancing emotional resilience through heart-brain coherence techniques. Their work bridges science and self-regulation practices to support mental, emotional, and physical well-being.
Visit HeartMath Institute.

If you suspect intestinal permeability (leaky gut) is impacting your health, specialized lab testing can provide valuable insights into gut barrier function. This guide from Rupa Health explains how to interpret intestinal permeability tests and what they reveal about digestive health, inflammation, and immune response.
Learn More About Leaky Gut Testing.

Videos

Your Body Language May Shape Who You Are – Amy Cuddy (TED Talk)
In this powerful TED Talk, Amy Cuddy explores how body language influences confidence, stress levels, and how we present ourselves to the world.
Watch on YouTube.

Oils

DoTerra Essential Oils
DoTerra provides high-quality essential oils and resources on natural wellness, aromatherapy, and holistic health.
Visit DoTerra.

Meridians

Settineri, S., Rizzo, A., Liotta, M., & Mento, C. (2017). Clinical Psychology of Oral Health: The Link Between Teeth and Emotions. Sage Open, 7(3). https://doi.org/10.1177/2158244017728319. https://journals.sagepub.com/doi/full/10.1177/2158244017728319

Julian Center for Comprehensive Dentistry. Meridian Tooth Chart. Julian Dental. Published [date of publication if available]. Accessed January 9, 2025. https://juliandental.com/meridian-tooth-chart/

Fluoride and Reduced IQ

Veneri F, Vinceti M, Generali L, Giannone ME, Mazzoleni E, Birnbaum LS, Consolo U, Filippini T. Fluoride exposure and cognitive neurodevelopment: Systematic review and dose-response meta-analysis. Environ Res. 2023 Mar 15;221:115239. doi: 10.1016/j.envres.2023.115239. Epub 2023 Jan 10. PMID: 36639015. https://www.sciencedirect.com/science/article/pii/S0013935123000312?via%3Dihub

Food & Water Watch, Inc. v. EPA, No. 17-cv-02162-EMC, 2024 WL 4291497 (N.D. Cal. Sept. 24, 2024. https://www.foodandwaterwatch.org/2024/09/26/fluoride-drinking-water-lawsuit-victory/

Mercury Off-Gassing in Amalgam Fillings

Bernhoft RA. Mercury toxicity and treatment: a review of the literature. J Environ Public Health. 2012;2012:460508. doi: 10.1155/2012/460508. Epub 2011 Dec 22. PMID: 22235210; PMCID: PMC3253456. https://onlinelibrary.wiley.com/doi/10.1155/2012/460508

Demineralization and Remineralization

Abou Neel E, Aljabo A, Strange A, Ibrahim S, Coathup M, Young A, Bozec L, Mudera V. Demineralization–remineralization dynamics in teeth and bone. Int J Nanomedicine. 2016;11:4743-4763. https://doi.org/10.2147/IJN.S107624. https://www.dovepress.com/demineralizationndashremineralization-dynamics-in-teeth-and-bone-peer-reviewed-fulltext-article-IJN?utm

Botelho J, Machado V, Proença L, Delgado AS, Mendes JJ. Vitamin D Deficiency and Oral Health: A Comprehensive Review. Nutrients. 2020 May 19;12(5):1471. doi: 10.3390/nu12051471. PMID: 32438644; PMCID: PMC7285165. https://www.mdpi.com/2072-6643/12/5/1471

Gasmi Benahmed A, Gasmi A, Arshad M, Shanaida M, Lysiuk R, Peana M, Pshyk-Titko I, Adamiv S, Shanaida Y, Bjørklund G. Health benefits of xylitol. Appl Microbiol Biotechnol. 2020 Sep;104(17):7225-7237. doi: 10.1007/s00253-020-10708-7. Epub 2020 Jul 7. PMID: 32638045. https://link.springer.com/article/10.1007/s00253-020-10708-7

Kiselyova N, Dychko Y, Petryayeva A, et al. The Influence of Salivary pH on the Prevalence of Dental Caries. In: Saliva: Secretion and Functions. IntechOpen; 2022. doi:10.5772/intechopen.101234. https://www.researchgate.net/publication/362336106_The_Influence_of_Salivary_pH_on_the_Prevalence_of_Dental_Caries

Atkinson FS, Khan JH, Brand-Miller JC, Eberhard J. The Impact of Carbohydrate Quality on Dental Plaque pH: Does the Glycemic Index of Starchy Foods Matter for Dental Health? Nutrients. 2021 Aug 6;13(8):2711. doi: 10.3390/nu13082711. PMID: 34444871; PMCID: PMC8401118. https://pmc.ncbi.nlm.nih.gov/articles/PMC8401118/

Nutrients for Oral Health

Cagetti MG, Wolf TG, Tennert C, Camoni N, Lingström P, Campus G. The Role of Vitamins in Oral Health. A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2020 Feb 3;17(3):938. doi: 10.3390/ijerph17030938. PMID: 32028631; PMCID: PMC7037089. https://www.mdpi.com/1660-4601/17/3/938

Hans M, Malik PK, Hans VM, Chug A, Kumar M. Serum levels of various vitamins in periodontal health and disease- a cross sectional study. J Oral Biol Craniofac Res. 2023 Jul-Aug;13(4):471-475. doi: 10.1016/j.jobcr.2023.05.009. Epub 2023 May 24. Erratum in: J Oral Biol Craniofac Res. 2024 Jul-Aug;14(4):360-361. doi: 10.1016/j.jobcr.2024.05.009. PMID: 37266109; PMCID: PMC10230257. https://www.sciencedirect.com/science/article/pii/S2212426823000611?via%3Dihub

Luca MM, Buzatu R, Bumbu BA. Evaluating the Protective Role of Vitamin A Supplementation in Periodontal Health: A Comprehensive Systematic Review and Meta-Analysis. J Clin Med. 2024 Aug 14;13(16):4775. doi: 10.3390/jcm13164775. PMID: 39200917; PMCID: PMC11355615. https://www.mdpi.com/2077-0383/13/16/4775

Uwitonze AM, Rahman S, Ojeh N, Grant WB, Kaur H, Haq A, Razzaque MS. Oral manifestations of magnesium and vitamin D inadequacy. J Steroid Biochem Mol Biol. 2020 Jun;200:105636. doi: 10.1016/j.jsbmb.2020.105636. Epub 2020 Feb 18. PMID: 32084549. https://www.sciencedirect.com/science/article/abs/pii/S0960076019301815?via%3Dihub

Li XY, Wen MZ, Liu H, Shen YC, Su LX, Yang XT. Dietary magnesium intake is protective in patients with periodontitis. Front Nutr. 2022 Aug 25;9:976518. doi: 10.3389/fnut.2022.976518. PMID: 36091240; PMCID: PMC9453259. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.976518/full

Olszewska-Czyz I, Firkova E. A Case Control Study Evaluating the Relationship between Vitamin K2 Serum Level and Periodontitis. Healthcare (Basel). 2023 Nov 10;11(22):2937. doi: 10.3390/healthcare11222937. PMID: 37998429; PMCID: PMC10670967. https://www.mdpi.com/2227-9032/11/22/2937

Southward K. A hypothetical role for vitamin K2 in the endocrine and exocrine aspects of dental caries. Med Hypotheses. 2015 Mar;84(3):276-80. doi: 10.1016/j.mehy.2015.01.011. Epub 2015 Jan 19. PMID: 25636605. https://www.sciencedirect.com/science/article/pii/S0306987715000328?via%3Dihub

Oral Health and Systemic Disease

Dominy SS, Lynch C, Ermini F, Benedyk M, Marczyk A, Konradi A, Nguyen M, Haditsch U, Raha D, Griffin C, Holsinger LJ, Arastu-Kapur S, Kaba S, Lee A, Ryder MI, Potempa B, Mydel P, Hellvard A, Adamowicz K, Hasturk H, Walker GD, Reynolds EC, Faull RLM, Curtis MA, Dragunow M, Potempa J. Porphyromonas gingivalis in Alzheimer’s disease brains: Evidence for disease causation and treatment with small-molecule inhibitors. Sci Adv. 2019 Jan 23;5(1):eaau3333. doi: 10.1126/sciadv.aau3333. PMID: 30746447; PMCID: PMC6357742. https://www.science.org/doi/10.1126/sciadv.aau3333

Niazi SA, Bakhsh A. Association between Endodontic Infection, Its Treatment and Systemic Health: A Narrative Review. Medicina. 2022; 58(7):931. https://doi.org/10.3390/medicina58070931. https://www.mdpi.com/1648-9144/58/7/931

Lechner J, von Baehr V. Impact of endodontically treated teeth on systemic diseases. Dentistry. 2018;8(3):1000476. doi:10.4172/2161-1122.1000476. https://www.walshmedicalmedia.com/open-access/impact-of-endodontically-treated-teeth-on-systemic-diseases-2161-1122-1000476.pdf

Li XKolltveit KM, Tronstad L, Olsen I. 2000. Systemic Diseases Caused by Oral Infection. Clin Microbiol Rev. 13:4. https://doi.org/10.1128/cmr.13.4.547. https://journals.asm.org/doi/10.1128/cmr.13.4.547

Holmstrup P, Poulsen AH, Andersen L, Skuldbøl T, Fiehn NE. Oral infections and systemic diseases. Dent Clin North Am. 2003 Jul;47(3):575-98. doi: 10.1016/s0011-8532(03)00023-5. PMID: 12848466. https://www.sciencedirect.com/science/article/abs/pii/S0011853203000235?via%3Dihub

Root Canals

Sobieszczański J, Mertowski S, Sarna-Boś K, Stachurski P, Grywalska E, Chałas R. Root Canal Infection and Its Impact on the Oral Cavity Microenvironment in the Context of Immune System Disorders in Selected Diseases: A Narrative Review. Journal of Clinical Medicine. 2023; 12(12):4102. https://doi.org/10.3390/jcm12124102. https://www.mdpi.com/2077-0383/12/12/4102

Weston A. Price Foundation. Root Canal Dangers. International Academy of Oral Medicine and Toxicology (IAOMT). Available at: https://iaomt.org/wp-content/uploads/Root-Canal-Dangers-_-Weston-A-Price.pdf. Accessed January 9, 2025.

Cone-Beam Computed Tomograph (CBCT)

Song D, Zhang L, Zhou W, Zheng Q, Duan X, Zhou X, Huang D. Comparing cone-beam computed tomography with periapical radiography for assessing root canal obturation in vivo using microsurgical findings as validation. Dentomaxillofac Radiol. 2017 Jul;46(5):20160463. doi: 10.1259/dmfr.20160463. Epub 2017 Mar 23. PMID: 28332866; PMCID: PMC5595040. https://academic.oup.com/dmfr/article-abstract/46/5/20160463/7263660?redirectedFrom=fulltext&login=false

Khanna, A.B. Applications of cone beam computed tomography in endodontics. Evid.-based endod 5, 1 (2020). https://doi.org/10.1186/s41121-020-00020-4. https://evidencebasedendodontics.springeropen.com/articles/10.1186/s41121-020-00020-4

Oil Pulling

Peedikayil FC, Diwakar N, Chandru TP, Kottayi S, Vardhanan YS, Narasimhan D.(2022). Effect of Oil Pulling on pH, Buffering Capacity and Total Antioxidant Capacity of Saliva in Children: A Randomised Control Study, J Clin of Diagn Res. 16(6), ZC21-ZC26. https://www.doi.org/10.7860/JCDR/2022/55365/16487. https://jcdr.net/article_abstract.asp?id=16487

Mouth Breathing

Ramirez-Yanez GO. Mouth breathing: Understanding the pathophysiology of an oral habit and its consequences. Eur Soc Med. 2023;11(1). doi:10.18103/mra.v11i1.3478. https://esmed.org/MRA/mra/article/download/3478/99193546630/

Lin L, Zhao T, Qin D, Hua F, He H. The impact of mouth breathing on dentofacial development: A concise review. Front Public Health. 2022 Sep 8;10:929165. doi: 10.3389/fpubh.2022.929165. PMID: 36159237; PMCID: PMC9498581. https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2022.929165/full

Jung JY, Kang CK. Investigation on the Effect of Oral Breathing on Cognitive Activity Using Functional Brain Imaging. Healthcare (Basel). 2021 May 29;9(6):645. doi: 10.3390/healthcare9060645. PMID: 34072444; PMCID: PMC8228257. https://www.mdpi.com/2227-9032/9/6/645

Watso JC, Cuba JN, Boutwell SL, Moss JE, Bowerfind AK, Fernandez IM, Cassette JM, May AM, Kirk KF. Acute nasal breathing lowers diastolic blood pressure and increases parasympathetic contributions to heart rate variability in young adults. Am J Physiol Regul Integr Comp Physiol. 2023 Dec 1;325(6):R797-R808. doi: 10.1152/ajpregu.00148.2023. Epub 2023 Oct 23. PMID: 37867476; PMCID: PMC11178300. https://journals.physiology.org/doi/full/10.1152/ajpregu.00148.2023?utm_source=AJPRegu&utm_medium=PressRelease&utm_campaign=1.17.2024

Books

Cure Tooth Decay: Heal and Prevent Cavities with Nutrition – Ramiel Nagel
This book explores the role of nutrition in reversing cavities and improving oral health, based on traditional dietary principles and modern research.
Find it on Amazon.

Nutrition and Physical Degeneration – Weston A. Price
A foundational text on the impact of modern diets on dental and overall health, this book documents Dr. Price’s research on indigenous diets and their effects on tooth decay and degenerative disease.
Find it on Amazon.

Biological Dentist Registry

International Academy of Oral Medicine and Toxicology (IAOMT)
An organization focused on holistic and biological dentistry, offering a registry of practitioners who follow evidence-based, toxin-free dental care principles.
Visit IAOMT.

Websites

The Weston A. Price Foundation
A nonprofit dedicated to ancestral nutrition and holistic health, offering insights into the connection between root canals and systemic health.
Visit The Weston A. Price Foundation.

Pottenger-Price Nutrition Foundation
An organization continuing the research of Dr. Weston A. Price and Dr. Francis Pottenger, focusing on nutrition and disease prevention. This article explores the health implications of root canals.
Visit the Pottenger Price Nutrition Foundation.

Documentary

Root Cause (2019) – Directed by Frazer Bailey
This documentary explores the controversial link between root canals and chronic health conditions, featuring interviews with experts in holistic and biological dentistry. It can be viewed on various streaming platforms.

Oral Hygiene Products

Dream Tape
Mouth tape designed to promote nasal breathing during sleep, supporting better rest, improved oxygen intake, and enhanced morning alertness.
Find it on Amazon.

Banyan Botanicals Mint Daily Swish
Inspired by Ayurvedic oil pulling, this coconut and sesame oil-based mouthwash is infused with fennel and peppermint to freshen breath and support microbial balance.
Find it on Amazon. 

MouthFlora Probiotic & Prebiotic Mouthwash
A powder-based mouthwash featuring 17 probiotic strains and 7 prebiotics to balance the oral microbiome, maintain optimal pH levels, and support long-term gum health.
Find it on Amazon.

Dr. Ginger’s Coconut Oil Mouthwash
Formulated with organic coconut oil, this mouthwash avoids chemical disruptors, aiming to support the oral microbiome naturally. It is alcohol-free and incorporates natural ingredients to maintain oral health without disrupting microbial balance.
Find it on Amazon.

Designs for Health PerioPull – Pulling Oil
A nutrient-enriched oil-pulling blend containing coconut oil, MCTs, Coenzyme Q-10, bromelain, and annatto-derived antioxidants to support gum health and oral microbiome balance.
Find it on Amazon. 

Designs for Health PerioBiotic Silver Hydroxyapatite Toothpaste
A fluoride-free toothpaste that combines oral probiotics and whitening hydroxyapatite to promote gum health and remineralization.
Find it on Amazon.

Boka Fluoride-Free Toothpaste – Nano Hydroxyapatite
Designed for adults and kids, this nano-hydroxyapatite toothpaste helps whiten, remineralize, and strengthen sensitive teeth without fluoride.
Find it on Amazon.

Celiac Disease Symptoms

Taylor AK, Lebwohl B, Snyder CL, Green PHR. Celiac Disease. 2008 Jul 3 [updated 2019 Jan 31]. In: Adam MP, Feldman J, Mirzaa GM, Pagon RA, Wallace SE, Amemiya A, editors. GeneReviews^® [Internet]. Seattle (WA): University of Washington, Seattle; 1993–2025. PMID: 20301720. https://www.ncbi.nlm.nih.gov/books/NBK1727/

Wieser H, Ciacci C, Gizzi C, Santonicola A. Otorhinolaryngological Manifestations and Esophageal Disorders in Celiac Disease: A Narrative Review. J Clin Med. 2023 Nov 10;12(22):7036. doi: 10.3390/jcm12227036. PMID: 38002650; PMCID: PMC10672081. https://www.mdpi.com/2077-0383/12/22/7036

Karunaratne D, Karunaratne N. ENT Manifestations of Celiac Disease: A Scholarly Review. Ear Nose Throat J. 2022 Nov;101(9):600-605. doi: 10.1177/0145561320972604. Epub 2020 Nov 6. PMID: 33155859. https://journals.sagepub.com/doi/10.1177/0145561320972604?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed 

Osteoporosis Statistics

Lungaro L, Manza F, Costanzini A, Barbalinardo M, Gentili D, Caputo F, Guarino M, Zoli G, Volta U, De Giorgio R, Caio G. Osteoporosis and Celiac Disease: Updates and Hidden Pitfalls. Nutrients. 2023 Feb 22;15(5):1089. doi: 10.3390/nu15051089. PMID: 36904090; PMCID: PMC10005679. https://www.mdpi.com/2072-6643/15/5/1089

International Osteoporosis Foundation. Key statistics for North America. International Osteoporosis Foundation. Accessed January 9, 2025. https://www.osteoporosis.foundation/facts-statistics/key-statistic-for-north-america#ref_8

Osteoporosis Risk Factors

International Osteoporosis Foundation. Modifiable Risk Factors for Osteoporosis. Osteoporosis Foundation. Accessed January 9, 2025. https://www.osteoporosis.foundation/health-professionals/about-osteoporosis/risk-factors/modifiable-risks

International Osteoporosis Foundation. Fixed Risk Factors for Osteoporosis. Osteoporosis Foundation. Accessed January 9, 2025. https://www.osteoporosis.foundation/health-professionals/about-osteoporosis/risk-factors/fixed-risks

National Health Service. Osteoporosis: Causes. NHS website. https://www.nhs.uk/conditions/osteoporosis/causes/. Published February 10, 2022. Accessed January 9, 2025.

McCloskey EV, Odén A, Harvey NC, et al. A meta-analysis of trabecular bone score in fracture risk prediction: Evidence for added value to clinical risk assessment across cohorts from ISCD and IOF. Osteoporos Int. 2022;33(1):39-49. doi:10.1007/s00198-021-05900-y.

https://link.springer.com/article/10.1007/s00198-021-05900-y?utm

Zdrojowy-Wełna, A., Stachowska, B. & Bolanowski, M. Cushing’s disease and bone. Pituitary 27, 837–846 (2024). https://doi.org/10.1007/s11102-024-01427-7. https://link.springer.com/article/10.1007/s11102-024-01427-7

Yong EL, Logan S. Menopausal osteoporosis: screening, prevention and treatment. Singapore Med J. 2021 Apr;62(4):159-166. doi: 10.11622/smedj.2021036. PMID: 33948669; PMCID: PMC8801823. http://www.smj.org.sg/article/menopausal-osteoporosis-screening-prevention-and-treatment

Bijelic R, Milicevic S, Balaban J. Risk Factors for Osteoporosis in Postmenopausal Women. Med Arch. 2017 Feb;71(1):25-28. doi: 10.5455/medarh.2017.71.25-28. Epub 2017 Feb 5. PMID: 28428669; PMCID: PMC5364787. https://pmc.ncbi.nlm.nih.gov/articles/PMC5364787/

Pouresmaeili F, Kamalidehghan B, Kamarehei M, Goh YM. A comprehensive overview on osteoporosis and its risk factors. Ther Clin Risk Manag. 2018 Nov 6;14:2029-2049. doi: 10.2147/TCRM.S138000. PMID: 30464484; PMCID: PMC6225907. https://www.dovepress.com/a-comprehensive-overview-on-osteoporosis-and-its-risk-factors-peer-reviewed-fulltext-article-TCRM

Luz Rentero M, Carbonell C, Casillas M, González Béjar M, Berenguer R. Risk factors for osteoporosis and fractures in postmenopausal women between 50 and 65 years of age in a primary care setting in Spain: a questionnaire. Open Rheumatol J. 2008;2:58-63. doi: 10.2174/1874312900802010058. Epub 2008 Nov 14. PMID: 19088873; PMCID: PMC2588091. https://openrheumatologyjournal.com/VOLUME/2/PAGE/58/FULLTEXT/

Li H, Sun T, Han D, Gong W, Mao W, Gan X, Shu D, Zhou Q, Xu L, Hou L, Zhou M, Cai M, Lai X. Risk factors of osteoporosis in elderly inpatients: A cross-sectional single-centre study. Front Aging. 2023 May 9;4:1126172. doi: 10.3389/fragi.2023.1126172. PMID: 37229241; PMCID: PMC10204113. https://www.frontiersin.org/journals/aging/articles/10.3389/fragi.2023.1126172/full

Tański W, Kosiorowska J, Szymańska-Chabowska A. Osteoporosis – risk factors, pharmaceutical and non-pharmaceutical treatment. Eur Rev Med Pharmacol Sci. 2021 May;25(9):3557-3566. doi: 10.26355/eurrev_202105_25838. PMID: 34002830. https://www.europeanreview.org/article/25838

Kubota Y, Nagano H, Ishii K, Kono T, Kono S, Akita S, Mitsukawa N, Tanaka T. Small intestinal bacterial overgrowth as a cause of protracted wound healing and vitamin D deficiency in a spinal cord injured patient with a sacral pressure sore: a case report. BMC Gastroenterol. 2020 Aug 24;20(1):283. doi: 10.1186/s12876-020-01423-8. PMID: 32831031; PMCID: PMC7444194. https://bmcgastroenterol.biomedcentral.com/articles/10.1186/s12876-020-01423-8

Micronutrient Insufficiencies

Linus Pauling Institute. Micronutrient inadequacies: Overview. Linus Pauling Institute, Oregon State University. Published 2023. Accessed January 9, 2025. https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview

Bone Health and Nutrients

Linus Pauling Institute. Bone Health: Micronutrient Information Center. Linus Pauling Institute at Oregon State University. Accessed January 9, 2025. https://lpi.oregonstate.edu/mic/health-disease/bone-health

Price CT, Langford JR, Liporace FA. Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet. Open Orthop J. 2012;6:143-9. doi: 10.2174/1874325001206010143. Epub 2012 Apr 5. PMID: 22523525; PMCID: PMC3330619. https://openorthopaedicsjournal.com/VOLUME/6/PAGE/143/ 

Chen M, Jia L, Gao R. Association between dietary copper, iron, zinc, selenium intake and osteopenia or osteoporosis in elderly hypertensive patients: a retrospective cohort study. Front Nutr. 2024 Aug 14;11:1419379. doi: 10.3389/fnut.2024.1419379. PMID: 39206314; PMCID: PMC11351564. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1419379/full

Pepa GD, Brandi ML. Microelements for bone boost: the last but not the least. Clin Cases Miner Bone Metab. 2016 Sep-Dec;13(3):181-185. doi: 10.11138/ccmbm/2016.13.3.181. Epub 2017 Feb 10. PMID: 28228778; PMCID: PMC5318168. https://pmc.ncbi.nlm.nih.gov/articles/PMC5318168/ 

Supplementation

Greger M. Lead contamination in calcium supplements. NutritionFacts.org. Published May 9, 2017. Accessed January 9, 2025. https://nutritionfacts.org/blog/lead-contamination-in-calcium-supplements/

Myung SK, Kim HB, Lee YJ, Choi YJ, Oh SW. Calcium Supplements and Risk of Cardiovascular Disease: A Meta-Analysis of Clinical Trials. Nutrients. 2021 Jan 26;13(2):368. doi: 10.3390/nu13020368. PMID: 33530332; PMCID: PMC7910980. https://www.mdpi.com/2072-6643/13/2/368

Li K, Wang XF, Li DY, Chen YC, Zhao LJ, Liu XG, Guo YF, Shen J, Lin X, Deng J, Zhou R, Deng HW. The good, the bad, and the ugly of calcium supplementation: a review of calcium intake on human health. Clin Interv Aging. 2018 Nov 28;13:2443-2452. doi: 10.2147/CIA.S157523. PMID: 30568435; PMCID: PMC6276611. https://www.dovepress.com/the-good-the-bad-and-the-ugly-of-calcium-supplementation-a-review-of-c-peer-reviewed-fulltext-article-CIA

Maresz K. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integr Med (Encinitas). 2015 Feb;14(1):34-9. PMID: 26770129; PMCID: PMC4566462. https://pmc.ncbi.nlm.nih.gov/articles/PMC4566462/

Sun Exposure

Holick MF. Biological Effects of Sunlight, Ultraviolet Radiation, Visible Light, Infrared Radiation and Vitamin D for Health. Anticancer Res. 2016 Mar;36(3):1345-56. PMID: 26977036. https://ar.iiarjournals.org/content/36/3/1345?utm

Wang J, Wei Z, Yao N, Li C, Sun L. Association Between Sunlight Exposure and Mental Health: Evidence from a Special Population Without Sunlight in Work. Risk Manag Healthc Policy. 2023 Jun 14;16:1049-1057. doi: 10.2147/RMHP.S420018. PMID: 37337544; PMCID: PMC10277019. https://www.dovepress.com/association-between-sunlight-exposure-and-mental-health-evidence-from–peer-reviewed-fulltext-article-RMHP

Kent ST, McClure LA, Crosson WL, Arnett DK, Wadley VG, Sathiakumar N. Effect of sunlight exposure on cognitive function among depressed and non-depressed participants: a REGARDS cross-sectional study. Environ Health. 2009 Jul 28;8:34. doi: 10.1186/1476-069X-8-34. PMID: 19638195; PMCID: PMC2728098. https://ehjournal.biomedcentral.com/articles/10.1186/1476-069X-8-34

Weller RB. Sunlight: Time for a Rethink? J Invest Dermatol. 2024 Aug;144(8):1724-1732. doi: 10.1016/j.jid.2023.12.027. Epub 2024 Apr 24. PMID: 38661623. https://www.jidonline.org/article/S0022-202X(24)00280-X/fulltext

Chandra P, Wolfenden LL, Ziegler TR, Tian J, Luo M, Stecenko AA, Chen TC, Holick MF, Tangpricha V. Treatment of vitamin D deficiency with UV light in patients with malabsorption syndromes: a case series. Photodermatol Photoimmunol Photomed. 2007 Oct;23(5):179-85. doi: 10.1111/j.1600-0781.2007.00302.x. PMID: 17803596; PMCID: PMC2846322. https://pmc.ncbi.nlm.nih.gov/articles/PMC2846322/

Gut-Bone Connection

Ding K, Hua F, Ding W. Gut Microbiome and Osteoporosis. Aging Dis. 2020 Mar 9;11(2):438-447. doi: 10.14336/AD.2019.0523. PMID: 32257552; PMCID: PMC7069453. https://www.aginganddisease.org/EN/10.14336/AD.2019.0523 

Yuan-Cheng Chen, Jonathan Greenbaum, Hui Shen, Hong-Wen Deng, Association Between Gut Microbiota and Bone Health: Potential Mechanisms and Prospective, The Journal of Clinical Endocrinology & Metabolism, Volume 102, Issue 10, 1 October 2017, Pages 3635–3646, https://doi.org/10.1210/jc.2017-00513 https://academic.oup.com/jcem/article/102/10/3635/4036354?login=false 

Chen Y, Wang X, Zhang C, Liu Z, Li C, Ren Z. Gut Microbiota and Bone Diseases: A Growing Partnership. Front Microbiol. 2022 May 6;13:877776. doi: 10.3389/fmicb.2022.877776. PMID: 35602023; PMCID: PMC9121014. https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2022.877776/full

Hormone Replacement Therapy

Estradiol and Progesterone in Menopausal Hormone Therapy

Silva, B. C., & Hipólito Rodrigues, M. A. (2023). Estrogen hormone therapy and postmenopausal osteoporosis: does it really take two to tango? Women & Health, 63(10), 770–773. https://doi.org/10.1080/03630242.2023.2278211. https://www.tandfonline.com/doi/full/10.1080/03630242.2023.2278211 

Progesterone and Bone

Seifert-Klauss V, Prior JC. Progesterone and bone: actions promoting bone health in women. J Osteoporos. 2010 Oct 31;2010:845180. doi: 10.4061/2010/845180. PMID: 21052538; PMCID: PMC2968416. https://pmc.ncbi.nlm.nih.gov/articles/PMC2968416/ 

DHEA and Bone Health

Mohamad NV, Razali NC, Shamsuddin NM. Dehydroepiandrosterone and Bone Health: Mechanisms and Insights. Biomedicines. 2024 Dec 6;12(12):2780. doi: 10.3390/biomedicines12122780. PMID: 39767687; PMCID: PMC11673555. https://www.mdpi.com/2227-9059/12/12/2780

Medications

Bisphosphonates, Denosumab, Raloxifine, Teriparatide, Romozosumab, and Exercise

Stevenson J; medical advisory council of the British Menopause Society. Prevention and treatment of osteoporosis in women. Post Reprod Health. 2023 Mar;29(1):11-14. doi: 10.1177/20533691221139902. Epub 2022 Nov 10. PMID: 36357006; PMCID: PMC10009319. https://pmc.ncbi.nlm.nih.gov/articles/PMC10009319/

Teriparatide and Other Drugs Safety Issues

McGreevy C, Williams D. Safety of drugs used in the treatment of osteoporosis. Ther Adv Drug Saf. 2011 Aug;2(4):159-72. doi: 10.1177/2042098611411012. PMID: 25083210; PMCID: PMC4110860. https://journals.sagepub.com/doi/10.1177/2042098611411012

Abaloparatide Characteristics and Risks

European Medicines Agency. Eladynos: EPAR – Product Information. Updated [date of last update if available]. Accessed January 9, 2025. https://www.ema.europa.eu/en/documents/product-information/eladynos-epar-product-information_en.pdf

Exercise

LeBoff MS, Greenspan SL, Insogna KL, Lewiecki EM, Saag KG, Singer AJ, Siris ES. The clinician’s guide to prevention and treatment of osteoporosis. Osteoporos Int. 2022 Oct;33(10):2049-2102. doi: 10.1007/s00198-021-05900-y. Epub 2022 Apr 28. Erratum in: Osteoporos Int. 2022 Oct;33(10):2243. doi: 10.1007/s00198-022-06479-8. PMID: 35478046; PMCID: PMC9546973. https://link.springer.com/article/10.1007/s00198-021-05900-y?utm

Phillips C. Brain-Derived Neurotrophic Factor, Depression, and Physical Activity: Making the Neuroplastic Connection. Neural Plast. 2017;2017:7260130. doi: 10.1155/2017/7260130. Epub 2017 Aug 8. PMID: 28928987; PMCID: PMC5591905. https://onlinelibrary.wiley.com/doi/10.1155/2017/7260130

Bones and Uranium

Kurttio P, Komulainen H, Leino A, Salonen L, Auvinen A, Saha H. Bone as a possible target of chemical toxicity of natural uranium in drinking water. Environ Health Perspect. 2005 Jan;113(1):68-72. doi: 10.1289/ehp.7475. PMID: 15626650; PMCID: PMC1253712. https://ehp.niehs.nih.gov/doi/10.1289/ehp.7475?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed

Non-Dairy Calcium Guide & Meal Plan

Meet your daily calcium needs with whole, nourishing foods—no dairy required. This free 18-page guide includes a high-calcium food list, a one-day meal plan with per-meal totals, simple recipes, a shopping list, and easy swaps.

Get the Free Guide →

Books

Great Bones: Taking Control of Your Osteoporosis — McCormick K. (2023)
This book is a practical and empowering guide to osteoporosis prevention and management. McCormick breaks down the latest research on bone health, offering straightforward strategies to strengthen bones, improve mobility, and take control of your skeletal health naturally.
Find it on Amazon.

Osteoporosis: The Silent Epidemic — Dr. Marilyn Glenville, PhD
Did you know osteoporosis often goes undetected until a fracture occurs? In this eye-opening book, Dr. Marilyn Glenville—one of the UK’s leading nutritionists—uncovers the hidden causes of bone loss and shares evidence-based nutritional strategies to naturally prevent and manage osteoporosis.
Find it on Amazon.

The Wisdom of Menopause — Dr. Christiane Northrup, M.D.
More than just a book about menopause, this groundbreaking guide by Dr. Christiane Northrup explores the physical, emotional, and spiritual shifts women experience during this phase of life. With a focus on holistic health, she discusses hormone balance, bone health, and overall vitality during midlife and beyond.
Find it on Amazon.

Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/?utm

Vita AA, Zwickey H, Bradley R. Associations between food-specific IgG antibodies and intestinal permeability biomarkers. Front Nutr. 2022 Sep 6;9:962093. doi: 10.3389/fnut.2022.962093. PMID: 36147305; PMCID: PMC9485556. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.962093/full?utm

Kiecolt-Glaser JK, Preacher KJ, MacCallum RC, Atkinson C, Malarkey WB, Glaser R. Chronic stress and age-related increases in the proinflammatory cytokine IL-6. Proc Natl Acad Sci U S A. 2003 Jul 22;100(15):9090-5. doi: 10.1073/pnas.1531903100. Epub 2003 Jul 2. PMID: 12840146; PMCID: PMC166443. https://www.pnas.org/doi/full/10.1073/pnas.1531903100

Steptoe A, Hamer M, Chida Y. The effects of acute psychological stress on circulating inflammatory factors in humans: a review and meta-analysis. Brain Behav Immun. 2007 Oct;21(7):901-12. doi: 10.1016/j.bbi.2007.03.011. Epub 2007 May 1. PMID: 17475444. https://www.sciencedirect.com/science/article/abs/pii/S0889159107000839?via%3Dihub

Kawai T, Autieri MV, Scalia R. Adipose tissue inflammation and metabolic dysfunction in obesity. Am J Physiol Cell Physiol. 2021 Mar 1;320(3):C375-C391. doi: 10.1152/ajpcell.00379.2020. Epub 2020 Dec 23. PMID: 33356944; PMCID: PMC8294624. https://journals.physiology.org/doi/full/10.1152/ajpcell.00379.2020

Kantor ED, Lampe JW, Kratz M, White E. Lifestyle factors and inflammation: associations by body mass index. PLoS One. 2013 Jul 2;8(7):e67833. doi: 10.1371/journal.pone.0067833. PMID: 23844105; PMCID: PMC3699492. https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0067833&utm

Zhu X, Chen Z, Shen W, Huang G, Sedivy JM, Wang H, Ju Z. Inflammation, epigenetics, and metabolism converge to cell senescence and ageing: the regulation and intervention. Signal Transduct Target Ther. 2021 Jun 28;6(1):245. doi: 10.1038/s41392-021-00646-9. PMID: 34176928; PMCID: PMC8236488. https://www.nature.com/articles/s41392-021-00646-9

Kapila YL. Oral health’s inextricable connection to systemic health: Special populations bring to bear multimodal relationships and factors connecting periodontal disease to systemic diseases and conditions. Periodontol 2000. 2021 Oct;87(1):11-16. doi: 10.1111/prd.12398. PMID: 34463994; PMCID: PMC8457130. https://onlinelibrary.wiley.com/doi/10.1111/prd.12398

Cáceda R, Griffin WST, Delgado PL. A probe in the connection between inflammation, cognition and suicide. J Psychopharmacol. 2018 Apr;32(4):482-488. doi: 10.1177/0269881118764022. Epub 2018 Mar 19. PMID: 29552947; PMCID: PMC9230995.

Intestinal Permeability (Leaky Gut)

Fasano A. All disease begins in the (leaky) gut: role of zonulin-mediated gut permeability in the pathogenesis of some chronic inflammatory diseases. F1000Res. 2020 Jan 31;9:F1000 Faculty Rev-69. doi: 10.12688/f1000research.20510.1. PMID: 32051759; PMCID: PMC6996528. https://f1000research.com/articles/9-69/v1

Ihnatowicz P, Wątor P, Drywień ME. The importance of gluten exclusion in the management of Hashimoto’s thyroiditis. Ann Agric Environ Med. 2021 Dec 29;28(4):558-568. doi: 10.26444/aaem/136523. Epub 2021 May 28. PMID: 34969211. https://www.aaem.pl/The-importance-of-gluten-exclusion-in-the-management-of-Hashimoto-s-thyroiditis,136523,0,2.html

Terato K, Do CT, Shionoya H. Slipping through the Cracks: Linking Low Immune Function and Intestinal Bacterial Imbalance to the Etiology of Rheumatoid Arthritis. Autoimmune Dis. 2015;2015:636207. doi: 10.1155/2015/636207. Epub 2015 Mar 12. PMID: 25861466; PMCID: PMC4377354.

Bischoff SC, Barbara G, Buurman W, Ockhuizen T, Schulzke JD, Serino M, Tilg H, Watson A, Wells JM. Intestinal permeability–a new target for disease prevention and therapy. BMC Gastroenterol. 2014 Nov 18;14:189. https://doi.org/10.1186/s12876-014-0189-7. PMID: 25407511; PMCID: PMC4253991.

English, J., Connolly, L. & Stewart, L.D. Increased Intestinal Permeability: An Avenue for the Development of Autoimmune Disease? Expo Health 16, 575–605 (2024). https://doi.org/10.1007/s12403-023-00578-5

Helms S. Celiac disease and gluten-associated diseases. Altern Med Rev. 2005 Sep;10(3):172-92. https://altmedrev.com/wp-content/uploads/2019/02/v10-3-172.pdf. PMID: 16164373.

Insulin Resistance and Metabolic Syndrome

Centers for Disease Control and Prevention. Diabetes Data and Research. Centers for Disease Control and Prevention website. https://www.cdc.gov/diabetes/php/data-research/index.html. Accessed May 26, 2024.

Lee JM, Okumura MJ, Davis MM, Herman WH, Gurney JG. Prevalence and determinants of insulin resistance among U.S. adolescents: a population-based study. Diabetes Care. 2006 Nov;29(11):2427-32. doi: 10.2337/dc06-0709. PMID: 17065679.

Saklayen MG. The Global Epidemic of the Metabolic Syndrome. Curr Hypertens Rep. 2018 Feb 26;20(2):12. doi: 10.1007/s11906-018-0812-z. PMID: 29480368; PMCID: PMC5866840.

Obesity

Trust for America’s Health. State of Obesity 2022. Trust for America’s Health website. https://www.tfah.org/report-details/state-of-obesity-2022/. Accessed May 26, 2024.

Centers for Disease Control and Prevention. Childhood Obesity Facts. Centers for Disease Control and Prevention website. https://www.cdc.gov/obesity/php/data-research/childhood-obesity-facts.html. Accessed May 26, 2024.

Economic Research Service, U.S. Department of Agriculture. Adult Obesity Prevalence Increased During the First Year of the COVID-19 Pandemic. USDA Economic Research Service website. https://www.ers.usda.gov/amber-waves/2022/july/adult-obesity-prevalence-increased-during-the-first-year-of-the-covid-19-pandemic/. Accessed May 26, 2024.

Visceral Adipose Tissue (VAT)

Shuster A, Patlas M, Pinthus JH, Mourtzakis M. The clinical importance of visceral adiposity: a critical review of methods for visceral adipose tissue analysis. Br J Radiol. 2012;85(1009):1-10

Non-alcoholic Fatty Liver Disease (NAFLD)

Younossi ZM. Non-alcoholic fatty liver disease – A global public health perspective. J Hepatol. 2019;70(3):531-544

Cancer

Khedkar S, Ahmad Khan M. Aqueous Extract of Cinnamon (Cinnamomum spp.): Role in Cancer and Inflammation. Evid Based Complement Alternat Med. 2023 May 11;2023:5467342. doi: 10.1155/2023/5467342. PMID: 37215636; PMCID: PMC10195174.

Multhoff G, Molls M, Radons J. Chronic inflammation in cancer development. Front Immunol. 2011;2:98

Neurodegenerative Diseases 

Alzheimer’s Association. Alzheimer’s Disease Facts and Figures. Alzheimer’s Association website. https://www.alz.org/alzheimers-dementia/facts-figures. Accessed May 26, 2024.

Centers for Disease Control and Prevention. Subjective Cognitive Decline — A Public Health Issue. Centers for Disease Control and Prevention website. https://www.cdc.gov/aging/data/subjective-cognitive-decline-brief.html. Accessed May 26, 2024.

Alzheimer’s Association International Conference. Global Prevalence of Alzheimer’s Disease and Dementia. Alzheimer’s Association International Conference website. https://aaic.alz.org/releases_2021/global-prevalence.asp. Accessed May 26, 2024.

Li X, Li C, Zhang W, Wang Y, Qian P, Huang H. Inflammation and aging: signaling pathways and intervention therapies. Signal Transduct Target Ther. 2023 Jun 8;8(1):239. doi: 10.1038/s41392-023-01502-8. PMID: 37291105; PMCID: PMC10248351. https://www.nature.com/articles/s41392-023-01502-8

Calcium Supplementation and Osteoporosis

Khatri K, Kaur M, Dhir T, Kankaria A, Arora H. Role of calcium &/or vitamin D supplementation in preventing osteoporotic fracture in the elderly: A systematic review & meta-analysis. Indian J Med Res. 2023 Jan;158(1):5-16. doi: 10.4103/ijmr.ijmr_1946_21. PMID: 37602580; PMCID: PMC10550056. https://journals.lww.com/ijmr/fulltext/2023/07000/role_of_calcium___or_vitamin_d_supplementation_in.2.aspx

Calcium Supplementation and Fracture Risk

Bolland MJ, Leung W, Tai V, Bastin S, Gamble GD, Grey A, Reid IR. Calcium intake and risk of fracture: systematic review. BMJ. 2015 Sep 29;351:h4580. doi: 10.1136/bmj.h4580. PMID: 26420387; PMCID: PMC4784799. https://www.bmj.com/content/351/bmj.h4580.long

Calcium Supplementation and Cardiovascular Risk

Tankeu AT, Ndip Agbor V, Noubiap JJ. Calcium supplementation and cardiovascular risk: A rising concern. J Clin Hypertens (Greenwich). 2017 Jun;19(6):640-646. doi: 10.1111/jch.13010. Epub 2017 May 2. PMID: 28466573; PMCID: PMC8030811. https://onlinelibrary.wiley.com/doi/10.1111/jch.13010

Vitamin K2 as a Promoter of Bone and Cardiovascular Health

Maresz K. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integr Med (Encinitas). 2015 Feb;14(1):34-9. PMID: 26770129; PMCID: PMC4566462. https://pmc.ncbi.nlm.nih.gov/articles/PMC4566462/

 Wasilewski GB, Vervloet MG, Schurgers LJ. The Bone-Vasculature Axis: Calcium Supplementation and the Role of Vitamin K. Front Cardiovasc Med. 2019 Feb 5;6:6. doi: 10.3389/fcvm.2019.00006. PMID: 30805347; PMCID: PMC6370658. https://www.ahajournals.org/doi/10.1161/jaha.116.003815

Osteoporosis Medications

Gupta A, March L. Treating osteoporosis. Aust Prescr 2016;39:40-6. https://doi.org/10.18773/austprescr.2016.028 https://australianprescriber.tg.org.au/articles/treating-osteoporosis-1.html

Books

The Autoimmune Answer – Dr. John Bartemus
Chronic inflammation is the driving force behind autoimmune disease, yet many conventional approaches only mask symptoms instead of addressing the root cause. In The Autoimmune Answer, Dr. John Bartemus explains how immune dysfunction develops, the role of inflammation in autoimmune disease, and practical steps to reverse it through functional medicine principles. This book is particularly valuable for those dealing with brain inflammation, gut issues, and chronic symptoms that haven’t been resolved with traditional treatments.
Find it on Amazon.

The Inflamed Mind – Dr. Edward Bullmore
The link between inflammation and mental health is gaining attention in the scientific community, yet many still overlook the role chronic inflammation plays in depression, anxiety, and cognitive decline. Dr. Edward Bullmore, a neuroscientist and psychiatrist, presents compelling research connecting immune system dysregulation to mood disorders. This book challenges conventional thinking and provides a deeper understanding of how reducing inflammation can support mental well-being.
Find it on Amazon.

Americans Perception of Diet Quality

Thomson JL, Landry AS, Walls TI. Can United States Adults Accurately Assess Their Diet Quality? Am J Health Promot. 2023 May;37(4):499-506. doi: 10.1177/08901171221137056. Epub 2022 Nov 2. PMID: 36325649. https://journals.sagepub.com/doi/10.1177/08901171221137056?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed

Phytonutrients by Color

Blumfield M, Mayr H, De Vlieger N, Abbott K, Starck C, Fayet-Moore F, Marshall S. Should We ‘Eat a Rainbow’? An Umbrella Review of the Health Effects of Colorful Bioactive Pigments in Fruits and Vegetables. Molecules. 2022; 27(13):4061. https://doi.org/10.3390/molecules27134061 https://www.mdpi.com/1420-3049/27/13/4061

Herbs and Spices

Vázquez-Fresno, R., Rosana, A.R.R., Sajed, T. et al. Herbs and Spices- Biomarkers of Intake Based on Human Intervention Studies – A Systematic Review. Genes Nutr 14, 18 (2019). https://doi.org/10.1186/s12263-019-0636-8 https://genesandnutrition.biomedcentral.com/articles/10.1186/s12263-019-0636-8?utm

Yu X, Pu H, Voss M. Overview of anti-inflammatory diets and their promising effects on non-communicable diseases. British Journal of Nutrition. 2024;132(7):898-918. doi:10.1017/S0007114524001405 https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/overview-of-antiinflammatory-diets-and-their-promising-effects-on-noncommunicable-diseases/AA3166846841DCC1B219C063F52E2A7F?utm

Wheat

U.S. Department of Agriculture, Animal and Plant Health Inspection Service. APHIS Issues Regulatory Status Review Responses for University of Florida and Bioceres GE Plants. Published January 18, 2024. Accessed January 20, 2025. https://www.aphis.usda.gov/news/program-update/aphis-issues-regulatory-status-review-responses-university-florida-bioceres

Pizzuti D, Buda A, D’Odorico A, et al. Lack of intestinal mucosal toxicity of Triticum monococcum in celiac disease patients. Scandinavian Journal of Gastroenterology. 2006;41(11):1305-1311. https://www.tandfonline.com/doi/10.1080/00365520600699983?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed

Blue light exposure

Cheung IN, Zee PC, Shalman D, Malkani RG, Kang J, Reid KJ. Morning and Evening Blue-Enriched Light Exposure Alters Metabolic Function in Normal Weight Adults. PLoS One. 2016 May 18;11(5):e0155601. doi: 10.1371/journal.pone.0155601. PMID: 27191727; PMCID: PMC4871543. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0155601

This site provides a 2- or 4-week trial without a prescription: https://www.hellolingo.com/products

Grab this printable Smart Food Swaps Card for your fridge or grocery bag. It shows simple “avoid → choose” swaps for gluten, commercial dairy, sugar, soy substitutes, GMOs, and seed oils—so decisions are easy at a glance. Access HERE.

Podcast

The Christian Nutritionist Podcast – Episode 106 (Listen HERE.)
Explore the biblical, historical, and health perspectives on pork and shellfish with Chelsea Thomlinson Blackbird, The Christian Nutritionist. In this episode, she unpacks Scripture, nutritional science, and practical advice to help Christians navigate these often-debated foods.

Books

Nutrition and Physical Degeneration by Weston A. Price
A groundbreaking exploration of traditional diets and their profound impact on dental and overall health, written by pioneering researcher Weston A. Price.
Find it on Amazon..

Planning and time management

Aeon B, Faber A, Panaccio A. Does time management work? A meta-analysis. PLoS One. 2021 Jan 11;16(1):e0245066. doi: 10.1371/journal.pone.0245066. PMID: 33428644; PMCID: PMC7799745. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0245066

Liu S, Song M, Teng H. Postgraduates’ time management disposition and mental health: mediating role of life satisfaction and moderating role of core self-evaluations. BMC Psychol. 2023 Oct 6;11(1):316. doi: 10.1186/s40359-023-01349-2. PMID: 37803401; PMCID: PMC10559621. https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-023-01349-2

Fasting

Anton SD, Moehl K, Donahoo WT, Marosi K, Lee SA, Mainous AG 3rd, Leeuwenburgh C, Mattson MP. Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting. Obesity (Silver Spring). 2018 Feb;26(2):254-268. doi: 10.1002/oby.22065. Epub 2017 Oct 31. PMID: 29086496; PMCID: PMC5783752. https://onlinelibrary.wiley.com/doi/10.1002/oby.22065

Mattson MP, Longo VD, Harvie M. Impact of intermittent fasting on health and disease processes. Ageing Res Rev. 2017 Oct;39:46-58. doi: 10.1016/j.arr.2016.10.005. Epub 2016 Oct 31. PMID: 27810402; PMCID: PMC5411330. https://www.sciencedirect.com/science/article/abs/pii/S1568163716302513?via%3Dihub

Elias A, Padinjakara N, Lautenschlager NT. Effects of intermittent fasting on cognitive health and Alzheimer’s disease. Nutr Rev. 2023 Aug 10;81(9):1225-1233. doi: 10.1093/nutrit/nuad021. PMID: 37043764; PMCID: PMC10413426. https://academic.oup.com/nutritionreviews/article/81/9/1225/7116310?login=false

Szypowska A, Regulska-Ilow B. Significance of low-carbohydrate diets and fasting in patients with cancer. Rocz Panstw Zakl Hig. 2019;70(4):325-336. doi: 10.32394/rpzh.2019.0083. PMID: 31960664. https://roczniki.pzh.gov.pl

Cleveland Clinic. Intermittent Fasting for Women: Benefits, Risks & Best Practices. Cleveland Clinic. Updated June 27, 2023. Accessed January 24, 2025. https://health.clevelandclinic.org/intermittent-fasting-for-women.

Forest Bathing

Hansen MM, Jones R, Tocchini K. Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. Int J Environ Res Public Health. 2017 Jul 28;14(8):851. doi: 10.3390/ijerph14080851. PMID: 28788101; PMCID: PMC5580555. https://www.mdpi.com/1660-4601/14/8/851

Capaldi CA, Passmore H, Nisbet E, Zelenski JM, Dopko RL. Flourishing in nature: A review of the benefits of connecting with nature and its application as a wellbeing intervention. Int J Wellbeing. 2015;5(1):1-16. https://www.internationaljournalofwellbeing.org/index.php/ijow/article/view/449/509

Grounding/Earthing

Chevalier G, Sinatra ST, Oschman JL, Sokal K, Sokal P. Earthing: health implications of reconnecting the human body to the Earth’s surface electrons. J Environ Public Health. 2012;2012:291541. doi: 10.1155/2012/291541. Epub 2012 Jan 12. PMID: 22291721; PMCID: PMC3265077. https://onlinelibrary.wiley.com/doi/10.1155/2012/291541

Sleep Hygiene

Brower KJ. Assessment and treatment of insomnia in adult patients with alcohol use disorders. Alcohol. 2015 Jun;49(4):417-27. doi: 10.1016/j.alcohol.2014.12.003. Epub 2015 Jan 7. PMID: 25957855. https://www.sciencedirect.com/science/article/abs/pii/S0741832914202102

Laughter

Akimbekov NS, Razzaque MS. Laughter therapy: A humor-induced hormonal intervention to reduce stress and anxiety. Curr Res Physiol. 2021;4:135-138. doi: 10.1016/j.crphys.2021.04.002. Epub 2021 Apr 30. PMID: 34642668; PMCID: PMC8496883. https://www.sciencedirect.com/science/article/pii/S266594412100016X?via%3Dihub

Si S Çeli K A, Kılınç T. The effect of laughter yoga on perceived stress, burnout, and life satisfaction in nurses during the pandemic: A randomized controlled trial. Complement Ther Clin Pract. 2022 Nov;49:101637. doi: 10.1016/j.ctcp.2022.101637. Epub 2022 Jul 5. PMID: 35810525; PMCID: PMC9254653. https://www.sciencedirect.com/science/article/pii/S1744388122001050?via%3Dihub

Sound Therapy

Çift A, Benlioglu C. Effect of Different Musical Types on Patient’s Relaxation, Anxiety and Pain Perception during Shock Wave Lithotripsy: A Randomized Controlled Study. Urol J. 2020 Jan 26;17(1):19-23. doi: 10.22037/uj.v0i0.5333. PMID: 31953834. https://journals.sbmu.ac.ir/urolj/index.php/uj/article/view/5333

Bradt J, Dileo C. Music interventions for mechanically ventilated patients. Cochrane Database Syst Rev. 2014;2014(12):CD006902. doi: 10.1002/14651858.CD006902.pub3. Epub 2014 Dec 9. PMID: 25490233; PMCID: PMC6517146. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006902.pub3/full?cookiesEnabled

Sex

Liu H, Waite LJ, Shen S, Wang DH. Is Sex Good for Your Health? A National Study on Partnered Sexuality and Cardiovascular Risk among Older Men and Women. J Health Soc Behav. 2016 Sep;57(3):276-96. doi: 10.1177/0022146516661597. PMID: 27601406; PMCID: PMC5052677. https://pmc.ncbi.nlm.nih.gov/articles/PMC5052677/

Luke Curtis, Sex saves lives, European Journal of Preventive Cardiology, Volume 29, Issue 1, January 2022, Page e38, https://doi.org/10.1093/eurjpc/zwaa102 https://academic.oup.com/eurjpc/article/29/1/e38/6000660?login=false

Oesterling CF, Borg C, Juhola E, Lancel M. The influence of sexual activity on sleep: A diary study. J Sleep Res. 2023 Aug;32(4):e13814. doi: 10.1111/jsr.13814. Epub 2023 Jan 16. PMID: 36646500. https://onlinelibrary.wiley.com/doi/10.1111/jsr.13814

Gianotten WL, Alley JC, Diamond LM. The Health Benefits of Sexual Expression. Int J Sex Health. 2021 Sep 25;33(4):478-493. doi: 10.1080/19317611.2021.1966564. PMID: 38595776; PMCID: PMC10903655. https://www.tandfonline.com/doi/full/10.1080/19317611.2021.1966564

Movement

Szuhany KL, Bugatti M, Otto MW. A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor. J Psychiatr Res. 2015 Jan;60:56-64. doi: 10.1016/j.jpsychires.2014.10.003. Epub 2014 Oct 12. PMID: 25455510; PMCID: PMC4314337. https://www.sciencedirect.com/science/article/abs/pii/S0022395614002933?via%3Dihub

Blumenthal JA, Babyak MA, Moore KA, Craighead WE, Herman S, Khatri P, Waugh R, Napolitano MA, Forman LM, Appelbaum M, Doraiswamy PM, Krishnan KR. Effects of exercise training on older patients with major depression. Arch Intern Med. 1999 Oct 25;159(19):2349-56. doi: 10.1001/archinte.159.19.2349. PMID: 10547175. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/485159

Heat Therapy

Glazachev OS, Zapara MA, Dudnik EN, Samartseva VG, Susta D. Repeated hyperthermia exposure increases circulating Brain Derived Neurotrophic Factor levels which is associated with improved quality of life, and reduced anxiety: A randomized controlled trial. J Therm Biol. 2020 Apr;89:102482. doi: 10.1016/j.jtherbio.2019.102482. Epub 2019 Dec 19. PMID: 32365000. https://www.sciencedirect.com/science/article/abs/pii/S0306456519305066?via%3Dihub

Patrick RP, Johnson TL. Sauna use as a lifestyle practice to extend healthspan. Exp Gerontol. 2021 Oct 15;154:111509. doi: 10.1016/j.exger.2021.111509. Epub 2021 Aug 5. PMID: 34363927. https://www.sciencedirect.com/science/article/pii/S0531556521002916?via%3Dihub

Laukkanen T, Kunutsor S, Kauhanen J, Laukkanen JA. Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age Ageing. 2017 Mar 1;46(2):245-249. doi: 10.1093/ageing/afw212. PMID: 27932366. https://academic.oup.com/ageing/article/46/2/245/2654230?login=false

Cold Therapy

Buijze GA, Sierevelt IN, van der Heijden BC, Dijkgraaf MG, Frings-Dresen MH. The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS One. 2016 Sep 15;11(9):e0161749. doi: 10.1371/journal.pone.0161749. Erratum in: PLoS One. 2018 Aug 2;13(8):e0201978. doi: 10.1371/journal.pone.0201978. PMID: 27631616; PMCID: PMC5025014. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0161749

Tipton MJ, Collier N, Massey H, Corbett J, Harper M. Cold water immersion: kill or cure? Exp Physiol. 2017 Nov 1;102(11):1335-1355. doi: 10.1113/EP086283. Epub 2017 Sep 21. PMID: 28833689. https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP086283

Lombardi G, Ziemann E, Banfi G. Whole-Body Cryotherapy in Athletes: From Therapy to Stimulation. An Updated Review of the Literature. Front Physiol. 2017 May 2;8:258. doi: 10.3389/fphys.2017.00258. PMID: 28512432; PMCID: PMC5411446. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2017.00258/full

Chiropractic

Welch A, Boone R. Sympathetic and parasympathetic responses to specific diversified adjustments to chiropractic vertebral subluxations of the cervical and thoracic spine. J Chiropr Med. 2008 Sep;7(3):86-93. doi: 10.1016/j.jcm.2008.04.001. PMID: 19646369; PMCID: PMC2686395. https://pmc.ncbi.nlm.nih.gov/articles/PMC2686395/

Haas A, Russell D. Sustained improvement of heart rate variability in patients undergoing a program of chiropractic care: a retrospective case series. Chiropr J Aust. 2017;45(4):338-358. https://www.researchgate.net/publication/323934481_Sustained_improvement_of_heart_rate_variability_in_patients_undergoing_a_program_of_chiropractic_care_A_retrospective_case_series

Janke OJ, Russel D. Improvement in Vagal Function in a Post Breast Cancer Patient Receiving Chiropractic Care: A Case Study. J Med Cases. 2019;10(6):171-178. https://www.journalmc.org/index.php/JMC/article/download/3306/2610

Kiani AK, Maltese PE, Dautaj A, Paolacci S, Kurti D, Picotti PM, Bertelli M. Neurobiological basis of chiropractic manipulative treatment of the spine in the care of major depression. Acta Biomed. 2020 Nov 9;91(13-S):e2020006. doi: 10.23750/abm.v91i13-S.10536. PMID: 33170171; PMCID: PMC8023121. https://www.mattioli1885journals.com/index.php/actabiomedica/article/view/10536

 Sauna

Therasage (portable with red light)
Portable infrared sauna with built-in red light. Packs away when not in use; simple at-home option for gentle heat plus a red-light therapy session. Therasage also lists other home wellness tools worth a look. Learn more →

Sunlighten (built-in, full size)
Full-size in-home infrared sauna. Fixed cabin with low-EMF design and options for near/mid/far infrared; a good fit if you want a permanent setup rather than portable. Learn more →

Ideal Weekly Calendar (editable & printable)

This isn’t just another calendar—it’s a tool to schedule priorities, protect margin, and control “busyness.” Use it not only to plan your ideal week, but also to track where your time really goes. You may discover hidden patterns, distractions, or mismatches between your intentions and reality—revealing why your true priorities aren’t always reflected in your schedule.

The pdf file can be printed to use as an example. You can customize everything in Excel or Google Sheets to make it your own.

How to use it:

1. Start with your Declarations, then use the color key and time anchors to block your week—faith, health, family, deep work, rest, and admin each get a place.
2. Keep it realistic: no more than six tasks per day (your “Six Most Important”).
3. Email/voicemail get short, focused windows—not all day.
4. Track your actual time for a week or two. Notice gaps, overages, and which areas are underscheduled. Adjust your blocks or priorities as needed to move closer to your ideal rhythm.

Click here to access the files.

Grounding mats (GroundingWell):

If you’d like to try indoor grounding, these mats are simple to use at a desk or bedside. I personally sleep on a grounding mat each night at home. If you have an implanted device or health concerns, check with your clinician first. Learn more here →

Toxins and Weight Gain

Heindel, J.J., Lustig, R.H., Howard, S. et al. Obesogens: a unifying theory for the global rise in obesity. Int J Obes 48, 449–460 (2024). https://doi.org/10.1038/s41366-024-01460-3 https://www.nature.com/articles/s41366-024-01460-3#citeas

Detoxification Capability

Aronica L, Ordovas JM, Volkov A, Lamb JJ, Stone PM, Minich D, Leary M, Class M, Metti D, Larson IA, Contractor N, Eck B, Bland JS. Genetic Biomarkers of Metabolic Detoxification for Personalized Lifestyle Medicine. Nutrients. 2022 Feb 11;14(4):768. doi: 10.3390/nu14040768. PMID: 35215417; PMCID: PMC8876337. https://www.mdpi.com/2072-6643/14/4/768

Toxins in Placentas

Environmental Working Group. Body Burden: The Pollution in Newborns. Washington, DC: EWG; 2005. Accessed January 26, 2025. https://www.ewg.org/research/body-burden-pollution-newborns

Cosmetics

Collins HN, Johnson PI, Calderon NM, Clark PY, Gillis AD, Le AM, Nguyen D, Nguyen C, Fu L, O’Dwyer T, Harley KG. Differences in personal care product use by race/ethnicity among women in California: implications for chemical exposures. J Expo Sci Environ Epidemiol. 2023 Mar;33(2):292-300. doi: 10.1038/s41370-021-00404-7. Epub 2021 Dec 24. PMID: 34952926; PMCID: PMC10005944. https://www.nature.com/articles/s41370-021-00404-7

Johnson PI, Favela K, Jarin J, Le AM, Clark PY, Fu L, Gillis AD, Morga N, Nguyen C, Harley KG. Chemicals of concern in personal care products used by women of color in three communities of California. J Expo Sci Environ Epidemiol. 2022 Nov;32(6):864-876. doi: 10.1038/s41370-022-00485-y. Epub 2022 Nov 2. PMID: 36323919; PMCID: PMC9628299. https://www.nature.com/articles/s41370-022-00485-y

U.S. Food and Drug Administration. 1,4-Dioxane in Cosmetics: A Manufacturing Byproduct. FDA website. https://www.fda.gov/cosmetics/potential-contaminants-cosmetics/14-dioxane-cosmetics-manufacturing-byproduct. Published January 29, 2019. Accessed February 15, 2025.

U.S. Food and Drug Administration. FDA Issues Final Rule on Safety and Effectiveness of Antibacterial Soaps. FDA website. https://www.fda.gov/news-events/press-announcements/fda-issues-final-rule-safety-and-effectiveness-antibacterial-soaps. Published September 2, 2016. Accessed February 15, 2025.

Health Effects and Sources of Endocrine Disruptors

Rattan S, Zhou C, Chiang C, Mahalingam S, Brehm E, Flaws JA. Exposure to endocrine disruptors during adulthood: consequences for female fertility. J Endocrinol. 2017 Jun;233(3):R109-R129. doi: 10.1530/JOE-17-0023. Epub 2017 Mar 29. PMID: 28356401; PMCID: PMC5479690. https://joe.bioscientifica.com/view/journals/joe/233/3/R109.xml

Sweeney MF, Hasan N, Soto AM, Sonnenschein C. Environmental endocrine disruptors: Effects on the human male reproductive system. Rev Endocr Metab Disord. 2015 Dec;16(4):341-57. doi: 10.1007/s11154-016-9337-4. PMID: 26847433; PMCID: PMC4803593. https://pmc.ncbi.nlm.nih.gov/articles/PMC4803593/

Gingrich J, Ticiani E, Veiga-Lopez A. Placenta Disrupted: Endocrine Disrupting Chemicals and Pregnancy. Trends Endocrinol Metab. 2020 Jul;31(7):508-524. doi: 10.1016/j.tem.2020.03.003. Epub 2020 Apr 2. PMID: 32249015; PMCID: PMC7395962. https://pmc.ncbi.nlm.nih.gov/articles/PMC7395962/

Gore AC, La Merrill MA, Patisaul HB, Sargis RM. Endocrine Disrupting Chemicals: Threats to Human Health. The Endocrine Society and IPEN; February 2024. https://www.endocrine.org/-/media/endocrine/files/advocacy/edc-report2024finalcompressed.pdf

Hao P, Ma X, Cheng X, Ba Y, Zhu J, Cui L. [Effect of fluoride on human hypothalamus-hypophysis-testis axis hormones]. Wei Sheng Yan Jiu. 2010 Jan;39(1):53-5. Chinese. PMID: 20364589. https://pubmed.ncbi.nlm.nih.gov/20364589/

Skórka-Majewicz M, Goschorska M, Żwierełło W, Baranowska-Bosiacka I, Styburski D, Kapczuk P, Gutowska I. Effect of fluoride on endocrine tissues and their secretory functions — review. Chemosphere. 2020 Dec;260:127565. doi: 10.1016/j.chemosphere.2020.127565. Epub 2020 Jul 9. PMID: 32758781. https://www.sciencedirect.com/science/article/abs/pii/S0045653520317604?via%3Dihub

Microplastics in the Brain

Amato-Lourenço LF, Dantas KC, Júnior GR, Paes VR, Ando RA, de Oliveira Freitas R, da Costa OMMM, Rabelo RS, Soares Bispo KC, Carvalho-Oliveira R, Mauad T. Microplastics in the Olfactory Bulb of the Human Brain. JAMA Netw Open. 2024 Sep 3;7(9):e2440018. doi: 10.1001/jamanetworkopen.2024.40018. PMID: 39283733; PMCID: PMC11406405. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2823787

Campen M, Nihart A, Garcia M, Liu R, Olewine M, Castillo E, Bleske B, Scott J, Howard T, Gonzalez-Estrella J, Adolphi N, Gallego D, Hayek EE. Bioaccumulation of Microplastics in Decedent Human Brains Assessed by Pyrolysis Gas Chromatography-Mass Spectrometry. Res Sq [Preprint]. 2024 May 6:rs.3.rs-4345687. doi: 10.21203/rs.3.rs-4345687/v1. PMID: 38765967; PMCID: PMC11100893. https://www.researchsquare.com/article/rs-4345687/v1

Detox-Supportive Foods

Hodges RE, Minich DM. Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application. J Nutr Metab. 2015;2015:760689. doi: 10.1155/2015/760689. Epub 2015 Jun 16. PMID: 26167297; PMCID: PMC4488002. https://onlinelibrary.wiley.com/doi/10.1155/2015/760689

Agricultural Spraying

US Department of Agriculture. Contaminants in Farm Inputs: A Guide for Organic Producers. US Department of Agriculture website. Published October 2014. Accessed April 3, 2025. https://www.ams.usda.gov/sites/default/files/media/CSDDContaminationInFarmInputsOct2014.pdf

US Environmental Protection Agency. Introduction to Pesticide Drift. US Environmental Protection Agency website. Updated [no specific date provided]. Accessed April 3, 2025. https://www.epa.gov/reducing-pesticide-drift/introduction-pesticide-drift

Take the Toxin Quiz: Assess your toxin exposure and risk factors. (Available in the Resources section at yourwebsite.com)

DIY Non-Toxic Living: Recipes for homemade cleaners and skincare products. (Download at yourwebsite.com)

Healthy Home Checklist:
Originally created by the Environmental Working Group (EWG), the Healthy Home Checklist is a practical guide to reducing toxic exposures in your home. It offers simple, actionable steps to create a safer living environment for you and your family. This checklist is now available through Cancer Schmancer, a nonprofit organization founded by actress and health advocate Fran Drescher. Cancer Schmancer focuses on prevention and early detection of cancer, empowering individuals to take control of their health through lifestyle changes and informed choices.

Creating a Healthier Home Environment: For practical tips and expert guidance on reducing toxins and improving indoor air quality, visit the Environmental Working Group’s Healthy Home Guide. This comprehensive resource provides actionable steps to make informed choices about household products, water quality, and overall home health.

Stasher Bags: A healthier, environmentally friendly alternative to single-use, plastic freezer and storage bags. Stasher bags are made from chemical-free, food-grade platinum silicone and are safe for freezing, reheating, and dishwashing.

Lead-Testing Strips:

The Fragrance Free Coalition
This website exposes the impact of fragrances on health and well-being, offering environmental health and consumer information to help promote a fragrance-free environment. A downloadable  poster correlates different types of fragrances to various health conditions, with links to the scientific references supporting the connection. https://www.fragrancefreecoalition.com

Solution: DIY products or natural, USDA certified organic products

Sunscreens

IntenseExperience.com

Theartofaging.com

Recipes for personal care items

Recommendations for safer cleaning products
Yuka

Bobby Approved

Consider including a QR code or short URL in the book for easy access to these resources.

Mental health and psychiatric medications: Centers for Disease Control and Prevention. Data and statistics on children’s mental health. Published March 22, 2023. Accessed December 2, 2024. https://www.cdc.gov/children-mental-health/data-research/index.html?utm

Diabetes incidence: Mayer-Davis EJ, Lawrence JM, Dabelea D, Divers J, Isom S, Dolan L, Imperatore G, Linder B, Marcovina S, Pettitt DJ, Pihoker C, Saydah S, Wagenknecht L; SEARCH for Diabetes in Youth Study. Incidence Trends of Type 1 and Type 2 Diabetes among Youths, 2002-2012. N Engl J Med. 2017 Apr 13;376(15):1419-1429. doi: 10.1056/NEJMoa1610187. PMID: 28402773; PMCID: PMC5592722. https://www.nejm.org/doi/full/10.1056/NEJMoa1610187

Diabetes predictions: Centers for Disease Control and Prevention. Young people: Diabetes on the rise. Published December 29, 2022. Accessed December 2, 2024. https://www.cdc.gov/diabetes/data-research/research/young-people-diabetes-on-rise.html

Fertility rates and cesarean births: Centers for Disease Control and Prevention. U.S. fertility rate drops to another historic low. Published April 25, 2024. Accessed December 2, 2024. https://www.cdc.gov/nchs/pressroom/nchs_press_releases/2024/20240525.htm

Female infertility: Gitsi E, Livadas S, Argyrakopoulou G. Nutritional and exercise interventions to improve conception in women suffering from obesity and distinct nosological entities. Front Endocrinol (Lausanne). 2024 Jun 28;15:1426542. doi: 10.3389/fendo.2024.1426542. PMID: 39006367; PMCID: PMC11239444. https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2024.1426542/full

Male infertility: Vardit Ravitsky, Sarah Kimmins, The forgotten men: rising rates of male infertility urgently require new approaches for its prevention, diagnosis and treatment, Biology of Reproduction, Volume 101, Issue 5, November 2019, Pages 872–874, https://doi.org/10.1093/biolre/ioz161. https://academic.oup.com/biolreprod/article/101/5/872/5551192?login=false

Military eligibility: Food assistance contributing to obesity, with almost 80 percent of Americans aged 17-24 unfit for military service. The Epoch Times. Published February 8, 2023. Accessed December 2, 2024. https://www.theepochtimes.com/us/food-assistance-contributing-to-obesity-with-almost-80-percent-of-americans-aged-17-24-unfit-for-military-service-5076107

Diet, lifesytle and female infertility: Simon Alesi, Nahal Habibi, Thais Rasia Silva, Nicole Cheung, Sophia Torkel, Chau Thien Tay, Alejandra Quinteros, Hugo Winter, Helena Teede, Aya Mousa, Jessica A Grieger, Lisa J Moran, Assessing the influence of preconception diet on female fertility: a systematic scoping review of observational studies, Human Reproduction Update, Volume 29, Issue 6, November-December 2023, Pages 811–828, https://doi.org/10.1093/humupd/dmad018. https://academic.oup.com/humupd/article/29/6/811/7226236?login=false

Gitsi E, Livadas S, Argyrakopoulou G. Nutritional and exercise interventions to improve conception in women suffering from obesity and distinct nosological entities. Front Endocrinol (Lausanne). 2024 Jun 28;15:1426542. doi: 10.3389/fendo.2024.1426542. PMID: 39006367; PMCID: PMC11239444. https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2024.1426542/full

Sperm quality and motility: Wang N, Gu H, Gao Y, Li X, Yu G, Lv F, Shi C, Wang S, Song M, Zhang S. Study on Influencing Factors of Semen Quality in Fertile Men. Front Physiol. 2022 Feb 22;13:813591. doi: 10.3389/fphys.2022.813591. PMID: 35273518; PMCID: PMC8902237. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.813591/full

Picky eating & taste development: Lam J. Picky eating in children. Front Pediatr. 2015 May 6;3:41. doi: 10.3389/fped.2015.00041. PMID: 26000268; PMCID: PMC4422022. https://www.frontiersin.org/journals/pediatrics/articles/10.3389/fped.2015.00041/full

Family mealtimes: Snuggs S, Harvey K. Family Mealtimes: A Systematic Umbrella Review of Characteristics, Correlates, Outcomes and Interventions. Nutrients. 2023; 15(13):2841. https://doi.org/10.3390/nu15132841.https://www.mdpi.com/2072-6643/15/13/2841?utm

Family meals and obesity: Berge JM, Wall M, Hsueh TF, Fulkerson JA, Larson N, Neumark-Sztainer D. The protective role of family meals for youth obesity: 10-year longitudinal associations. J Pediatr. 2015 Feb;166(2):296-301. doi: 10.1016/j.jpeds.2014.08.030. Epub 2014 Sep 27. PMID: 25266343; PMCID: PMC4308550. https://www.jpeds.com/article/S0022-3476%2814%2900777-X/fulltext?utm

Screen time: Muppalla SK, Vuppalapati S, Reddy Pulliahgaru A, Sreenivasulu H. Effects of Excessive Screen Time on Child Development: An Updated Review and Strategies for Management. Cureus. 2023 Jun 18;15(6):e40608. doi: 10.7759/cureus.40608. PMID: 37476119; PMCID: PMC10353947. https://pmc.ncbi.nlm.nih.gov/articles/PMC10353947/

Gastaud LM, Trettim JP, Scholl CC, Rubin BB, Coelho FT, Krause GB, Ferreira NM, de Matos MB, Pinheiro RT, de Avila Quevedo L. Screen time: Implications for early childhood cognitive development. Early Hum Dev. 2023 Aug;183:105792. doi: 10.1016/j.earlhumdev.2023.105792. Epub 2023 May 26. PMID: 37352820. https://www.sciencedirect.com/science/article/abs/pii/S0378378223000889?via%3Dihub

Santos RMS, Mendes CG, Marques Miranda D, Romano-Silva MA. The Association between Screen Time and Attention in Children: A Systematic Review. Dev Neuropsychol. 2022 Jul;47(4):175-192. doi: 10.1080/87565641.2022.2064863. Epub 2022 Apr 17. PMID: 35430923. https://www.tandfonline.com/doi/full/10.1080/87565641.2022.2064863

Manwell LA, Tadros M, Ciccarelli TM, Eikelboom R. Digital dementia in the internet generation: excessive screen time during brain development will increase the risk of Alzheimer’s disease and related dementias in adulthood. J Integr Neurosci. 2022 Jan 28;21(1):28. doi: 10.31083/j.jin2101028. PMID: 35164464. https://www.imrpress.com/journal/JIN/21/1/10.31083/j.jin2101028

Sleep and teens: National Sleep Foundation. Teens and sleep. National Sleep Foundation. Accessed December 2, 2024. https://www.sleepfoundation.org/teens-and-sleep

Breus M. Risks of sleep deprivation in teens. The Sleep Doctor. Accessed December 2, 2024. https://sleepdoctor.com/teens/risks-of-sleep-deprivation-in-teens/

ColumbiaDoctors. Teaching teens and their parents the impact of good sleep hygiene on heart health. ColumbiaDoctors. Accessed December 2, 2024. https://www.columbiadoctors.org/news/teaching-teens-and-their-parents-impact-good-sleep-hygiene-heart-health

Owens J; Adolescent Sleep Working Group; Committee on Adolescence. Insufficient sleep in adolescents and young adults: an update on causes and consequences. Pediatrics. 2014 Sep;134(3):e921-32. doi: 10.1542/peds.2014-1696. PMID: 25157012; PMCID: PMC8194472. https://publications.aap.org/pediatrics/article/134/3/e921/74176/Insufficient-Sleep-in-Adolescents-and-Young-Adults

The Business of Being Born (2008): This documentary explores modern childbirth practices in the United States, highlighting the benefits of midwifery and natural birth while challenging the mainstream medical approach. It offers valuable insights for parents seeking to make informed decisions about childbirth.

Le Billon K. French Kids Eat Everything: How Our Family Moved to France, Cured Picky Eating, Banned Snacking, and Discovered 10 Simple Rules for Raising Happy, Healthy Eaters. New York, NY: William Morrow; 2012.

Le Billon K. Getting to YUM: The 7 Secrets of Raising Eager Eaters. New York, NY: William Morrow; 2014.

Seinfeld J. Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food. New York, NY: HarperCollins; 2007.

Taste-Training Blog/Tips (coming soon)

PubMed® is the NIH’s free search engine for health research—think Google, but for peer-reviewed studies. Try a simple search like “vitamin D3 respiratory infections”, then use filters (e.g., Systematic Review, Clinical Trial, Last 5 years) to see stronger evidence. Many articles have free full text; when they don’t, you can still read the abstract to get the key takeaways.
https://pubmed.ncbi.nlm.nih.gov

Mechanisms of Aging

Li Y, Tian X, Luo J, Bao T, Wang S, Wu X. Molecular mechanisms of aging and anti-aging strategies. Cell Commun Signal. 2024 May 24;22(1):285. doi: 10.1186/s12964-024-01663-1. PMID: 38790068; PMCID: PMC11118732. https://biosignaling.biomedcentral.com/articles/10.1186/s12964-024-01663-1

Ferrucci L, Gonzalez-Freire M, Fabbri E, Simonsick E, Tanaka T, Moore Z, Salimi S, Sierra F, de Cabo R. Measuring biological aging in humans: A quest. Aging Cell. 2020 Feb;19(2):e13080. doi: 10.1111/acel.13080. Epub 2019 Dec 12. PMID: 31833194; PMCID: PMC6996955. https://onlinelibrary.wiley.com/doi/10.1111/acel.13080

Gao X, Yu X, Zhang C, Wang Y, Sun Y, Sun H, Zhang H, Shi Y, He X. Telomeres and Mitochondrial Metabolism: Implications for Cellular Senescence and Age-related Diseases. Stem Cell Rev Rep. 2022 Oct;18(7):2315-2327. doi: 10.1007/s12015-022-10370-8. Epub 2022 Apr 23. PMID: 35460064; PMCID: PMC9033418. https://link.springer.com/article/10.1007/s12015-022-10370-8

Ornish D, Lin J, Chan JM, Epel E, Kemp C, Weidner G, Marlin R, Frenda SJ, Magbanua MJM, Daubenmier J, Estay I, Hills NK, Chainani-Wu N, Carroll PR, Blackburn EH. Effect of comprehensive lifestyle changes on telomerase activity and telomere length in men with biopsy-proven low-risk prostate cancer: 5-year follow-up of a descriptive pilot study. Lancet Oncol. 2013 Oct;14(11):1112-1120. doi: 10.1016/S1470-2045(13)70366-8. Epub 2013 Sep 17. PMID: 24051140. https://www.thelancet.com/journals/lanonc/article/PIIS1470-2045(13)70366-8/abstract

Liu S, Zeng M, Wan W, Huang M, Li X, Xie Z, Wang S, Cai Y. The Health-Promoting Effects and the Mechanism of Intermittent Fasting. J Diabetes Res. 2023 Mar 3;2023:4038546. doi: 10.1155/2023/4038546. PMID: 36911497; PMCID: PMC10005873. https://onlinelibrary.wiley.com/doi/10.1155/2023/4038546

Biological Aging

Li A, Koch Z, Ideker T. Epigenetic aging: Biological age prediction and informing a mechanistic theory of aging. J Intern Med. 2022 Nov;292(5):733-744. doi: 10.1111/joim.13533. Epub 2022 Jun 20. PMID: 35726002. https://onlinelibrary.wiley.com/doi/10.1111/joim.13533

Loss of Muscle Mass

Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956. https://pmc.ncbi.nlm.nih.gov/articles/PMC2804956/

Loss of Muscle Strength

Wilkinson DJ, Piasecki M, Atherton PJ. The age-related loss of skeletal muscle mass and function: Measurement and physiology of muscle fibre atrophy and muscle fibre loss in humans. Ageing Res Rev. 2018 Nov;47:123-132. doi: 10.1016/j.arr.2018.07.005. Epub 2018 Jul 23. PMID: 30048806; PMCID: PMC6202460.https://www.sciencedirect.com/science/article/pii/S156816371830134X?via%3Dihub

Strength Training in 90-year-olds

Fiatarone MA, Marks EC, Ryan ND, Meredith CN, Lipsitz LA, Evans WJ. High-intensity strength training in nonagenarians. Effects on skeletal muscle. JAMA. 1990 Jun 13;263(22):3029-34. PMID: 2342214. https://jamanetwork.com/journals/jama/article-abstract/382128

Evidence-Based Exercise Guidelines

U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018. https://odphp.health.gov/sites/default/files/2019-10/PAG_ExecutiveSummary.pdf

Protein Recommendations

Paddon-Jones D, Short KR, Campbell WW, Volpi E, Wolfe RR. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr. 2008 May;87(5):1562S-1566S. doi: 10.1093/ajcn/87.5.1562S. PMID: 18469288. https://www.sciencedirect.com/science/article/pii/S0002916523236655?via%3Dihub

Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799. https://www.sciencedirect.com/science/article/pii/S0002916523236655?via%3Dihub

Creatine Supplementation

Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530. https://www.tandfonline.com/doi/10.1186/s12970-021-00412-w?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed#abstract

Collagen and Aging Skin

Cao C, Xiao Z, Wu Y, Ge C. Diet and Skin Aging-From the Perspective of Food Nutrition. Nutrients. 2020 Mar 24;12(3):870. doi: 10.3390/nu12030870. PMID: 32213934; PMCID: PMC7146365. https://www.mdpi.com/2072-6643/12/3/870

Biological Age Quiz
Curious how old your body really is? This free quiz estimates your biological age—a reflection of how well your cells are functioning compared to your actual years. It’s a great snapshot of how lifestyle choices affect longevity—and a helpful motivator for positive change. Take the free quiz here.

Why the Elderly Are Vulnerable
In this article, I explain why older adults are more susceptible to chronic illness and infection—and how factors like nutrient depletion, muscle loss, and gut health play key roles. You’ll learn simple, science-based ways to strengthen resilience at any age. Read it on Medium.

Ancient Nutrition Multi Collagen Protein: This multi‐source collagen supplement delivers 10 types of collagen from bovine, chicken, marine and eggshell sources—plus probiotics and vitamin C—to support skin, hair, nails, joints and gut health. Get it on Amazon.

Creatine Monohydrate: Long used for athletic performance, creatine monohydrate is now supported by research showing benefits for aging muscle, strength, bone density, and even cognitive function. Get it on Amazon.

Whey Protein Isolate: A high-quality protein source that’s efficient for muscle maintenance and recovery. Get it on Amazon.

Barefoot Strong: Unlock the Secrets to Movement Longevity by Dr. Emily Splichal: A movement‐focused book that explores the foundations of mobility, balance and strength—essential reading for anyone committed to living well into later decades. Get it on Amazon.