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The Rising Threat of Fatty Liver Disease in Adolescents:
Allison Hull, DO
12/18/2024
The Importance of Believing in a Higher Power for Wellness
Reviewed by: Allison Hull, DO
12/15/2024
Establishing Healthy Habits for Teens: A Collective Responsibility
11/29/2024
Reframing Stress: A Mindset Shift That Can Transform Your Health
12/03/2025
Suggested Reading
A Hunter-Gatherer’s Guide to the 21st Century
A Hunter-Gatherer’s Guide to the 21st Century: Evolution and the Challenges of Modern Life
Authors: Heather Heying and Bret Weinstein
Build the Life You Want
Build the Life You Want: The Art and Science of Getting Happier
Authors: Arthur C. Brooks and Oprah Winfrey
Dopamine Nation
Dopamine Nation: Finding Balance in the Age of Indulgence
Author: Dr. Anna Lembke
Grit
Grit: The Power of Passion and Perseverance
Author: Angela Duckworth
Heart, Breath, Mind
Heart, Breath, Mind: Train Your Heart to Conquer Stress and Achieve Success
Author: Leah Lagos, PsyD
How God Works
How God Works: The Science Behind the Benefits of Religion
Author: David DeSteno
Lipidology – A Primer
Lipidology: A Primer – A Guide to Understanding Cholesterol and Triglycerides for Health and Longevity
Author: Dr. Thomas Dayspring
Man’s Search for Meaning
Man’s Search for Meaning
Author: Viktor E. Frankl
Nature Wants Us to Be Fat
Nature Wants Us to Be Fat: The Surprising Science Behind Why We Gain Weight and How We Can Prevent—and Reverse—It
Author: Dr. Richard J. Johnson
Why We Sleep
Why We Sleep: Unlocking the Power of Sleep and Dreams
Author: Matthew Walker, PhD
The Comfort Crisis
The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self
Author: Michael Easter
The Influential Mind
The Influential Mind: What the Brain Reveals About Our Power to Change Others
Author: Tali Sharot
The Ketogenic Bible
The Ketogenic Bible: The Authoritative Guide to Ketosis
Authors: Dr. Jacob Wilson and Ryan Lowery, PhD
The Mindful Body
The Mindful Body: Thinking Our Way to Chronic Health
Author: Ellen J. Langer
The Power of Habit
The Power of Habit: Why We Do What We Do in Life and Business
Author: Charles Duhigg
The Power of Serving Others
The Power of Serving Others: You Can Start Where You Are
Authors: Gary Morsch and Dean Nelson
The Prayer of Jabez
The Prayer of Jabez: Breaking Through to the Blessed Life
Author: Bruce H. Wilkinson
The Telomere Effect
The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer
Authors: Dr. Elizabeth Blackburn and Dr. Elissa Epel
Tribe
Tribe: On Homecoming and Belonging
Author: Sebastian Junger
Scarcity Brain
Scarcity Brain: Fix Your Craving Mindset and Rewire Your Habits to Thrive with Enough
Author: Michael Easter
Switch On Your Brain
Switch On Your Brain: The Key to Peak Happiness, Thinking, and Health
Author: Dr. Caroline Leaf
Suggested Listening
Research Studies
Discover our categories
Nutritional/
Metabolic Health
Fasting/
Time Restricted Feeding
Mental Health/
Mindfulness/Relational Health
Fitness
Sleep
Spiritual
Nutritional / Metabolic Health
Araujo J, Cai, Stevens J. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009-2016. Metab Syndr Relat Disord. 2019 Feb; 17 (1):46052.
Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136.
Chen, Y., Xu, J., & Chen, Y. (2021). Regulation of Neurotransmitters by the Gut Microbiota and Effects on Cognition in Neurological Disorders. Nutrients, 13(6): 2099.
Strandwitz, P. (2018). Neurotransmitter modulation by the gut microbiota. Brain research, 1693: 128–133.
Jian H, Liu Y, Wang X, Dong X, Zou X. Akkermansia muciniphila as a Next-Generation Probiotic in Modulating Human Metabolic Homeostasis and Disease Progression: A Role Mediated by Gut-Liver-Brain Axes? Int J Mol Sci. 2023 Feb 15;24(4):3900.
Chacón, V., Cara, K. C., Chung, M., & Wallace, T. C. (2024). Defining “low-carb” in the scientific literature: A scoping review of clinical studies. Critical Reviews in Food Science and Nutrition, 1–10.
Guo C, Sun L, Chen X, Zhang D. Oxidative stress, mitochondrial damage and neurodegenerative diseases. Neural Regen Res. 2013 Jul 25;8(21):2003-14.
Sumithran, P., Prendergast, L., Delbridge, E. et al. Ketosis and appetite-mediating nutrients and hormones after weight loss. Eur J Clin Nutr 67, 759–764 (2013)
Kelly T., Unwin D., & Finucane F. (2020). Low-Carbohydrate Diets in the Management of Obesity and Type 2 Diabetes: A Review from Clinicians Using the Approach in Practice. International Journal of Environmental Research and Public Health, 17(7):2557. doi:10.3390/ijerph17072557
Paoli A., Cenci L., & Grimaldi K.A. (2011). Effect of ketogenic Mediterranean diet with phytoextracts and low carbohydrates/high-protein meals on weight, cardiovascular risk factors, body composition and diet compliance in Italian council employees. Nutrition Journal, 10:112.
Crum AJ, Corbin WR, Brownell KD, Salovey P. Mind over milkshakes: mindsets, not just nutrients, determine ghrelin response. Health Psychol. 2011 Jul;30(4):424-9; discussion 430-1
Britt Burton-Freeman, Dietary Fiber and Energy Regulation1, The Journal of Nutrition, Volume 130, Issue 2, 2000, 272S-275S.
Warrilow, A., Mellor, D., McKune, A. et al. Dietary fat, fibre, satiation, and satiety—a systematic review of acute studies. Eur J Clin Nutr 73, 333–344 (2019).
Akhlaghi M. The role of dietary fibers in regulating appetite, an overview of mechanisms and weight consequences. Crit Rev Food Sci Nutr. 2024;64(10):3139-3150
Yanli Zhang, Jielun Hu, Huizi Tan, Yadong Zhong, Shaoping Nie, Akkermansia muciniphila, an important link between dietary fiber and host health, Current Opinion in Food Science, Volume 47, 2022.
P. Morell, S. Fiszman, , Revisiting the role of protein-induced satiation and satiety, Food Hydrocolloids, Volume 68, 2017, 199-210.
Veldhorst MA, Westerterp-Plantenga MS, Westerterp KR. Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. Am J Clin Nutr. 2009 Sep;90(3):519-26
Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014 Nov 19;11(1):53. doi: 10.1186/1743-7075-11-53.
Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S.
Montmayeur JP, le Coutre J, editors. Fat Detection: Taste, Texture, and Post Ingestive Effects. Boca Raton (FL): CRC Press/Taylor & Francis; 2010.
Radulescu A, Gannon MC, Nuttall FQ. The effect on glucagon, glucagon-like peptide-1, total and acyl-ghrelin of dietary fats ingested with and without potato. J Clin Endocrinol Metab. 2010 Jul;95(7):3385-91.
Fasting/Time Restricted Feeding
Moon S, Kang J, Kim SH, Chung HS, Kim YJ, Yu JM, Cho ST, Oh C-M, Kim T. Beneficial Effects of Time-Restricted Eating on Metabolic Diseases: A Systemic Review and Meta-Analysis. Nutrients. 2020; 12(5):1267
Albosta, M., Bakke, J. Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians. Clin Diabetes Endocrinol 7, 3 (2021)
Almuraikhy S, Sellami M, Naja K, Al-Amri HS, Anwardeen N, Aden A, Dömling A, Elrayess MA. Joint Effects of Exercise and Ramadan Fasting on Telomere Length: Implications for Cellular Aging. Biomedicines. 2024; 12(6):1182
Cheng, Chia-Wei; Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic-Stem-Cell-Based Regeneration and Reverse Immunosuppression; Cell Stem Cell, 2014.
Hatori M, Vollmers C, Zarrinpar A, DiTacchio L, Bushong EA, Gill S, Leblanc M, Chaix A, Joens M, Fitzpatrick JA, Ellisman MH, Panda S. Time-restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high-fat diet. Cell Metab. 2012 Jun 6;15(6)
Varady KA, Bhutani S, Klempel MC, Kroeger CM, Trepanowski JF, Haus JM, Hoddy KK, Calvo Y. Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. Nutr J. 2013 Nov 12;12(1)
Pérez-Gerdel T, Camargo M, Alvarado M, Ramírez JD. Impact of Intermittent Fasting on the Gut Microbiota: A Systematic Review. Adv Biol(Weinh). 2023 Aug;7(8)
Weitzel EC, Löbner M, Glaesmer H, Hinz A, Zeynalova S, Henger S, Engel C, Reyes N, Wirkner K, Löffler M, Riedel-Heller SG. The Association of Resilience with Mental Health in a Large Population-Based Sample (LIFE-Adult-Study). Int J Environ Res Public Health. 2022 Nov 29;19(23):15944
Boreham, Ian D., and Nicola S. Schutte. “The Relationship Between Purpose in Life and Depression and Anxiety: A Meta-Analysis.” Journal of Clinical Psychology, vol. 79, no. 12, 2023, pp. 2736-2767, doi:10.1002/jclp.23576.
Blankert, T., & Hamstra, M. R. W. (2016). Imagining Success: Multiple Achievement Goals and the Effectiveness of Imagery. Basic and Applied Social Psychology, 39(1), 60–67.
R. Y. (2024). Backdraft in self-compassion: An overlooked yet vital research focus. Mindfulness, 3(2024).
Touroutoglou A, Andreano J, Dickerson BC, Barrett LF. The tenacious brain: How the anterior mid-cingute contributes to achieving goals. Cortex. 2020 Feb;123:12-29
Rodrigues AC, Loureiro MA, Caramelli P. Musical training, neuroplasticity and cognition. Dement Neuropsychol. 2010 Oct-Dec;4(4):277-286
Bleibel, M., El Cheikh, A., Sadier, N.S. et al. The effect of music therapy on cognitive functions in patients with Alzheimer’s disease: a systematic review of randomized controlled trials. Alz Res Therapy 15, 65 (2023).
Piccardi L, Palmiero M, Nori R. The Role of Sounds and Music in Emotion and Cognition. Brain Sci. 2024 Feb 21;14(3):192.
T Zaatar M, Alhakim K, Enayeh M, Tamer R. The transformative power of music: Insights into neuroplasticity, health, and disease. Brain Behav Immun Health. 2023 Dec 12;35:100716.
Toussaint L, Nguyen QA, Roettger C, Dixon K, Offenbächer M, Kohls N, Hirsch J, Sirois F. Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation. Evid Based Complement Alternat Med. 2021 Jul 2;2021:5924040.
Berkman, Lisa F. PhD. The Role of Social Relations in Health Promotion. Psychosomatic Medicine 57(3):p 245-254, May/June 1995.
Crum AJ, Langer EJ. Mind-set matters: exercise and the placebo effect. Psychol Sci. 2007 Feb;18(2):165-71.
Zahrt, O. H., & Crum, A. J. (2017). Perceived physical activity and mortality: Evidence from three nationally representative U.S. samples. Health Psychology, 36(11), 1017–1025.
Crum AJ, Akinola M, Martin A, Fath S. The role of stress mindset in shaping cognitive, emotional, and physiological responses to challenging and threatening stress. Anxiety Stress Coping. 2017 Jul;30(4)
Crum AJ, Salovey P, Achor S. Rethinking stress: the role of mindsets in determining the stress response. J Pers Soc Psychol. 2013 Apr;104(4)
Langer E, Djikic M, Pirson M, Madenci A, Donohue R. Believing is seeing: using mindlessness (mindfully) to improve visual acuity. Psychol Sci. 2010 May;21(5):661-6.
Keller A, Litzelman K, Wisk LE, Maddox T, Cheng ER, Creswell PD, Witt WP. Does the perception that stress affects health matter? The association with health and mortality. Health Psychol. 2012 Sep;31(5):677-84
Rahman SA, Rood D, Trent N, Solet J, Langer EJ, Lockley SW. Manipulating sleep duration perception changes cognitive performance – An exploratory analysis. J Psychosom Res. 2020 May;132:109992
Poulin MJ, Brown SL, Dillard AJ, Smith DM. Giving to others and the association between stress and mortality. Am J Public Health. 2013 Sep;103(9):1649-55. doi: 10.2105/AJPH.2012.300876. Epub 2013 Jan 17. PMID: 23327269; PMCID: PMC3780662.
Raposa EB, Laws HB, Ansell EB. Prosocial Behavior Mitigates the Negative Effects of Stress in Everyday Life. Clin Psychol Sci. 2016 Jul;4(4):691-698. doi: 10.1177/2167702615611073. Epub 2015 Dec 10. PMID: 27500075; PMCID: PMC4974016.
Cutler J, Campbell-Meiklejohn D. A comparative fMRI meta-analysis of altruistic and strategic decisions to give. Neuroimage. 2019 Jan 1;184:227-241. doi: 10.1016/j.neuroimage.2018.09.009. Epub 2018 Sep 7. PMID: 30195947.
Brethel-Haurwitz KM, Stoianova M, Marsh AA. Empathic emotion regulation in prosocial behaviour and altruism. Cogn Emot. 2020 Dec;34(8):1532-1548. doi: 10.1080/02699931.2020.1783517. Epub 2020 Jun 23. PMID: 32576078.
Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN. Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial. JMIR Ment Health. 2018 Dec 10;5(4):e11290.
Redwine LS, Henry BL, Pung MA, et al. Pilot randomized study of a gratitude journaling intervention on heart rate variability and inflammatory biomarkers in patients with stage b heart failure. Psychosom Med. 2016;78(6):667-676.
Fitness
Bramble, D. M., & Lieberman, D. E. (2004). Endurance running and the evolution of Homo. *Nature, 432*(7015), 345–352.
Epel, E., & Blackburn, E. (2017). The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer (pp. 176–179). Grand Central Publishing.
Loprinzi, P. D., Liwnneje, J. P., & Blackburn, E. H. (2015). Movement-based behaviors and leukocyte telomere length among U.S. adults. *Medicine & Science in Sports & Exercise, 47*(11), 2347–2352
Posadzki P, Ernst E, Terry R, Lee MS. Is yoga effective for pain? A systematic review of randomized clinical trials. Complement Ther Med. 2011 Oct;19(5):281-7.
Lu YH, Rosner B, Chang G, Fishman LM. Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss. Top Geriatr Rehabil. 2016 Apr;32(2):81-87.
Colcombe SJ, Erickson KI, Scalf PE, Kim JS, Prakash R, McAuley E, Elavsky S, Marquez DX, Hu L, Kramer AF. Aerobic exercise training increases brain volume in aging humans. J Gerontol A Biol Sci Med Sci. 2006 Nov;61(11)
Sleep
Rossman J. Cognitive-Behavioral Therapy for Insomnia: An Effective and Underutilized Treatment for Insomnia. Am J Lifestyle Med. 2019 Aug 12;13(6):544-547.
Walker J, Muench A, Perlis ML, Vargas I. Cognitive Behavioral Therapy for Insomnia (CBT-I): A Primer. Klin Spec Psihol. 2022;11(2):123-137.
Brennan, R., Jan, J. & Lyons, C. Light, dark, and melatonin: emerging evidence for the importance of melatonin in ocular physiology. Eye 21, 901–908 (2007).
Spiritual
Manning L, Ferris M, Rosario CN, Prues M, Bouchard L. Spiritual resilience: Understanding the protection and promotion of well-being in the later life. J Relig Spiritual Aging. 2019;31(2):168-186.
Borges CC, Dos Santos PR, Alves PM, Borges RCM, Lucchetti G, Barbosa MA, Porto CC, Fernandes MR. Association between spirituality/religiousness and quality of life among healthy adults: a systematic review. Health Qual Life Outcomes. 2021 Oct 21;19(1):246.
Grim BJ, Grim ME. Belief, Behavior, and Belonging: How Faith is Indispensable in Preventing and Recovering from Substance Abuse. J Relig Health. 2019 Oct;58(5):1713-1750.
Post, S. G. (2004). The Healing Power of Doing Good: The Health and Spiritual Benefits of Helping Others. Templeton Foundation Press.
Suggested Tools
KetoMojo
KetoMojo Blood Ketone Device, lancets and test strips
Flexible measuring tape
Digital Body weight scale
Heart Rate Monitor (Smart watch or fitness tracker may include)
Course Resources
Digital Food Scale
(like Greater Goods or OXO)
Measuring Cups and Spoons
Omron Blood Pressure
Upper Arm Automatic Machine
Water Bottle
Journal
Glucose Meters
Purchase lancets and strips to accompany the finger stick device or purchase starter kits like this.
Continuous Glucose Monitor
Stelo by Dexcom, Abbott Lingo
Finger Stick Glucose
Contour Next, Abbott Freestyle,
Accu-Chek, Onetouch
Tracking Apps
Cronometer
Senza
MyFitnessPal
Some of Our Favorites
Redmonds Real Salt & Electrolytes
Organic Bragg Apple Cider vinegar
“with the mother”
Cleveland Kitchen: Kraut, Kimchi, Pickles
100% California Olive Oil
Protein Powder
Protein Powder, Plant based
Creatine
Please note that we do not receive any commission, compensation, or affiliate benefits for sharing these items. These are provided solely for informational purposes based on our own experience and preferences.
This does not constitute an official endorsement or guarantee of effectiveness, quality, or suitability for your specific needs. We encourage you to conduct your own research before making any purchasing decisions.