research
Chapter 2 Notes
1. See https://academic.oup.com/sleep/article-abstract/43/Supplement_1/
A72/5846723?redirectedFrom=fulltext.
2. See https://academic.oup.com/sleep/article/35/6/727/2709360?searchresult=1.
3. See https://www.wsj.com/articles/what-science-tells-us-about-preventing-
4. Sherzai, MD https://www.instagram.com/p/CN6PSCiJ0Gq/. The information is also
found in their book, The 30 Day Alzheimer’s Solution.
5. See https://onlinelibrary.wiley.com/doi/full/10.1046/j.1440-1819.2000.00692.x.
6. WHO (World Health Organization), 2005. Nutrients in drinking water.
ISBN 92-4-159398-9.
7. See https://www.researchgate.net/publication/255757844_Thirst_and_hydration_
8. See https://pubmed.ncbi.nlm.nih.gov/31631676.
9. Ornish D, Scherwitz LW, Billings JH, Gould L, et al. Intensive lifestyle changes for
reversal of coronary heart disease. JAMA. 1998; 280: 2001-7; Barnard ND, Cohen J,
Jenkins DJ, Turner-McGrievy G, Gloede L, Jaster B, Seidl K, Green AA, Talpers
S. A low-fat, vegan diet improves glycemic control and cardiovascular risk factors
in a randomized clinical trial in individuals with type 2 diabetes. Diab Care. 2006;
29:1777-1783; Adlercreutz H. Western diet and Western diseases: some hormonal
and biochemical mechanisms and associations. Scand. J. Clin. Lab. Invest. 1990;
50(Suppl.201): 3–23; Dunaif GE, Campbell TC. Dietary protein level and aflatoxin
B1-induced preneoplastic hepatic lesions in the rat. J. Nutr. 1987; 117: 1298–1302.
10. Recent studies also show that a WFPB diet can prevent (although not reverse) some
types of dementia, such as Alzheimer’s, see A. and D. Sherzai, The Alzheimer’s
Solution: A Breakthrough Program to Prevent and Reverse the Symptoms of Cognitive
Decline at Every Age, HarperOne, 2017.
11. See https://www.bluezones.com/2016/06/10-things-about-beans.
12. See https://pubmed.ncbi.nlm.nih.gov/9561644 and https://www.bluezones.
com/2020/07/blue-zones-diet-food-secrets-of-the-worlds-longest-lived-people/.
13. We recommend reading Will Bulsiewicz, Fiber Fueled, Penguin Putnam, Inc., 2020.
14. See https://www.pcrm.org/news/blog/fiber-key-good-health.
15. According to the World Health Organization, we should be consuming 25-29g of fiber per
day, yet the average consumption in the USA or UK, for example, is half that: around 15g.
16. Book: The Diet Compass by Bas Kast.
17. See https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-
201506188096 and https://www.nal.usda.gov/fnic/dri-calculator/index.php.
18. See https://academic.oup.com/nutritionreviews/article/77/4/197/5307079.
19. See https://www.nejm.org/doi/full/10.1056/NEJMra1905136?query=featured_home.
20. See https://plantproof.com/10-of-my-key-learnings-from-nutrition-and-environmental-
21. See https://www.huffpost.com/entry/we-found-out-if-it-really-takes-20-minutes-to-feel-
full_n_61087613e4b0999d2084fcaf.
22. For a good breakout of this, see Bulsiewicz, W. Fiber Fueled, pp. 80–81.
23. We’re fans of experts Prof. Valter Longo https://www.valterlongo.com and,
specificallyfor women, Dr. Mindy Pelz https://drmindypelz.com.
24. See https://www.internationaljournalofwellbeing.org/index.php/ijow/article/view/449
and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2793346.
25. See https://www.mdpi.com/1660-4601/13/11/1075.
26. See https://www.pnas.org/content/118/14/e2013097118.
27. See https://www.nature.com/articles/s41598-019-44097-3.
28. See https://www.everydayhealth.com/self-care/why-the-sounds-of-nature-are-so-
good-for-health-and-wellbeing.
29. See https://hbr.org/2007/10/manage-your-energy-not-your-time.
30. See https://www.who.int/news-room/fact-sheets/detail/physical-activity.
31. See https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2938033/ supporting scientific article.
32. See https://pubmed.ncbi.nlm.nih.gov/16043637.
33. See https://pubmed.ncbi.nlm.nih.gov/12468415.
34. See https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695992.
35. See https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4832119. Slow breathing
techniques enhance parasympathetic activity and central nervous system activities
related to emotional control and psychological wellbeing,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615, as well as health and longevity:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795.
36. See https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2267490.
37. See https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6889092.
38. See https://pubmed.ncbi.nlm.nih.gov/2a6729882.
39. See https://en.wikipedia.org/wiki/Maslow%27s_hierarchy_of_needs.
40. See https://selfdeterminationtheory.org/theory.
41. We encourage you to check it out on your own or in groups!
See https://innerdevelopmentgoals.org.
42. See Karen Young, https://www.heysigmund.com/the-science-of-gratitude.