In this section, I’ve included a detailed list of notes, references, and peer-reviewed scientific papers for each chapter of I Blew My Diet! Now What? Initially, this section was supposed to run at the back of the physical book, but when the hundreds of citations filled 98 pages (using tiny print), it made sense to move the endnotes to my website, which is why you’re finding it here. To complete this labor-intensive project, I received invaluable assistance from the dedicated, hard-working fact checkers and copy editors Mckenzie Maira and Melissa Boles. Although all three of us fastidiously and repeatedly checked all references, URLs for scientific studies and blog posts may change over time. Therefore, you may find an expired link. That’s where you come in. If you find a citation that needs to be updated or corrected, please contact me here. Please write “Endnotes correction” in the subject line so I can fix the issue as soon as possible. I’ll continue to update this page as new information becomes available.

PART I: THE PROBLEM
WE BLEW OUR DIETS!

Chapter 1: My Tale of Grief, Heartbreak Bingeing, and Triumph

  1. “Inhale the future, exhale the past”: This inspirational quote is widely shared on the Internet. My interpretation is that you want to inhale (appreciate, embrace, and welcome) the future and present (the now) and exhale (release, let go, and learn from) all that previously happened, which may be holding you back. You can find dozens of decorative objects with this powerful expression, from mugs to mirrors to shirts.
  2. Charlie and the Chocolate Factory: Author Roald Dahl’s popular 1964 children’s novel, Charlie and the Chocolate Factory, was adapted into two film versions: Charlie and the Chocolate Factory, directed by Tim Burton (2005; Warner Bros) and Willy Wonka and the Chocolate Factory, directed by Mel Stuart (1971; Paramount Pictures). The movie—which is based on Dahl’s book—tells the comic, fantastical tale of a destitute boy (Charlie Bucket) and four other children who win a golden ticket to tour the chocolate factory of the reclusive, mysterious confectioner Willy Wonka. See “Charlie and the Chocolate Factory,” Encyclopedia Britannica, October 12, 2018, https://www.britannica.com/topic/Charlie-and-the-Chocolate-Factory-by-Dahl; “Charlie and the Chocolate Factory Plot,” IMDb (Internet Movie Database), accessed September 4, 2023, https://www.imdb.com/title/tt0367594/plotsummary.
  3. “Would you like a large?”: Although I bought and polished off mostly medium popcorns in movie theaters when I blew my diet often years ago, I’m calling them large sizes, because the “medium” buckets were large. Since prices vary in the different movie theater chains (and because this was years ago), I’m estimating how much it would have cost to size up. 
  4. “What the hell,” I thought: This phrase of resignation pops into many people’s minds right before they cave into junk foods full of sugar, flour, salt, or fat.  This powerful phenomenon was first identified and named by researchers Dr. Janet Polivy and Dr. Peter Herman in the 1970s, when they began discussing the what-the-hell effect at conference presentations, Dr. Polivy explained to me via email. In 1976, the researchers wrote that “this phenomenon may be characteristic of dieters in general and indicates that the client’s mere belief that he has overeaten is sufficient to trigger an eating binge.” Also see C. Peter Herman and Janet Polivy, “A Boundary Model for the Regulation of Eating,” Psychiatric Annals 13, no. 12 (2013): 918–927,  https://doi.org/10.3928/0048-5713-19831201-03; Janet Polivy, C. Peter Herman, and Rajbir Deo, “Getting a Bigger Slice of the Pie. Effects on Eating and Emotion in Restrained and Unrestrained Eaters,” Appetite 55, no. 3 (August 2010): 426–430, https://doi.org/10.1016/j.appet.2010.07.015. To learn about the popularity of this phrase, I Googled “what the hell effect” many times, including on March 7, 2021; September 12, 2022; December 26, 2022; March 5, 2023; August 27, 2023; and October 28, 2023. My searches yielded 175 million, 159 million, 150 million, 234 million, 194 million, and 239 million hits. In Part III, you’ll learn much more about this counterproductive what-the-hell effect and how to take on an empowered, body-loving, life-giving attitude instead. 
  5. you totally get my previous plight: In Chapter 1, my intention is to dramatically (and somewhat playfully) show you how badly I blew my diet years ago after eating cleanly for more than a decade. For theatrical effect, I invite you to enter the movie theater with me, watch me robotically order greasy, salty, crunchy movie popcorn, and witness me mindlessly shoveling in the carbage (carb garbage). By vulnerably sharing my I-blew-my-diet-bigtime tale, I aim to illustrate that you’re in good company when you, too, throw dietary caution to the wind. Naturally, for readability, brevity, and privacy, I omitted many details and changed specifics. 
  6. I began to identify her as Cancer Mom: To be clear, I mean no disrespect to my dying mother by referring to one aspect of her as Cancer Mom. I came up with this moniker after consulting with two compassionate cancer experts, including veteran oncology and hospice nurse Becki Hawkins, who explained to me that while the malignant disease was spreading throughout my mother’s brain and body, it was drastically altering her personality and was responsible for her unpredictable rage, mood swings, irrational behavior, etc. FYI, I never used this phrase, Cancer Mom, to her directly.
  7. my “second” mother, Loving Mom: What a joy it was to meet this wonderful mother at the end of her life. 
  8. If you are or were a full- or-part-time caregiver: If you’re in this position, I highly recommend that you seek support so you can be present, generous, and available to your family member or special person. Here are some valuable resources: AARP, www.aarp.org/caregiving/, Family Caregiver Alliance (FCA), www.caregiver.org, CaringBridge, www.caringbridge.org, and Caregiver Action Network (CAN), https://www.caregiveraction.org/, all accessed January 11, 2025.
  9. my “third” mother, Brave Mom: Of all three mothers, Brave Mom was the most impressive. It was downright awe-inspiring to watch her relish many things she loved while her time on earth was running out.
  10. We laughed so hard that our stomachs hurt: This was by far the most hilarious moment I shared with my dying mother. Envision a badly cooked soufflé collapsing into an unappetizing heap! Pretty funny, right?
  11. my then-new books, Beyond Sugar Shock: Connie Bennett, Beyond Sugar Shock: The 6-Week Plan to Break Free of Your Sugar Addiction & Get Slimmer, Sexier & Sweeter (Carlsbad: Hay House, 2012).
  12. To be playfully self-mocking, I acted much like Pavlov’s panting pooches: Back in the 1890s, Russian neurologist, psychologist, and physiologist Ivan Petrovich Pavlov, MD (1849–1936) discovered and then “predicted the dogs [in his experiment] would salivate in response to the food placed in front of them.” He also noticed that his dogs also “would begin to salivate whenever they heard the footsteps of his assistant who was bringing them the food.” From Saul Mcleod, “Pavlov’s Dogs Experiment And Pavlovian Conditioning Response,” Simply Psychology, updated July 24, 2023, www.simplypsychology.org/pavlov.html; P. Ivan Pavlov, “Conditioned Reflexes: An Investigation of the Physiological Activity of the Cerebral Cortex,” Annals of Neurosciences 17, no. 3 (July 2010): 136–141, https://doi: 10.5214/ans.0972-7531.1017309.
  13. so-called comfort foods: “Comfort Food,” Merriam-Webster, https://www.merriam-webster.com/dictionary/comfort%20food; A. Janet Tomiyama, Mary F. Dallman, and Elissa S. Epel, “Comfort Food Is Comforting to Those Most Stressed: Evidence of the Chronic Stress Response Network in High Stress Women,” Psychoneuroendocrinology 36, no. 10 (November 2011): 1513–1519, https://doi.org/10.1016/j.psyneuen.2011.04.005.  
  14. post-traumatic stress disorder, or PTSD: “What is Posttraumatic Stress Disorder (PTSD)?” American Psychiatric Association, accessed July 23, 2023, https://psychiatry.org/patients-families/ptsd/what-is-ptsd.
  15. after I moved to a peaceful area: While researching this book, I realized that during and after relocating, I was implementing the powerful “fresh start” effect identified and studied by Wharton professor and behavioral economics expert Katherine Milkman, PhD, cofounder and codirector of the Behavior Change for Good Initiative. Also see Hoag Levins, “Katherine Milkman’s `Fresh Start’ Study Becomes Perennial Media Favorite,” Wharton Magazine, January 31, 2019, https://magazine.wharton.upenn.edu/digital/katherine-milkmans-fresh-start-study-becomes-perennial-media-favorite/; Hengchen Dai, Katherine Milkman, and Jason Riis, “The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior,” Management Science 60, no. 10 (June 2014): 2381–2617, https://doi.org/10.1287/mnsc.2014.1901.
  16. author of the bestselling books: Connie Bennett with Stephen Sinatra, Sugar Shock!: How Sweets and Simple Carbs Can Derail Your Life and How You Can Get Back on Track (New York: Berkley, 2006) and Bennett, Beyond Sugar Shock.
  17. endorsed by dozens of top health and wellness experts: See https://connieb.com/endorsements-for-sugar-shock/ and https://connieb.com/beyond-sugar-shock-endorsements/.
  18. I’m an experienced health and lifestyle journalist, a certified health coach, a life coach, … and the Sweet Freedom Coach: A small selection of my many articles can be found at https://muckrack.com/connie-bennett1 and https://connieb.com/my-articles-and-op-ed-pieces/. In addition, you can listen to previous episodes (from April 29, 2008 to April 22, 2020) of my Gab with the Gurus Show at www.gabwiththegurus.com. Guests included many bestselling authors and top experts in health, empowerment, fitness, happiness, Law of Attraction, fitness, and relationships, including such guests as Jack LaLanne, Marci Shimoff, John Assaraf, Gretchen Rubin, Lisa Nichols, David Kessler, Dr. Nicole Avena, Tony Horton, Dr. Christiane Northrup, Jane Velez-Mitchell, Colette Baron-Reid, Marianne Williamson, and Marilu Henner. To fully devote my energies into researching and writing this book, I put Gab with the Gurus on hold. You also can find archived episodes of my first podcast, the Stop Sugar Shock Show (from 2007 to 2008) at https://www.blogtalkradio.com/stopsugarshock.  
  19. my then-new book, Beyond Sugar Shock, was hitting top spots on Amazon bestseller lists: “Thank You, Partners: Beyond Sugar Shock Became an International Bestseller!,” https://connieb.com/thank-you-partners-beyond-sugar-shock-became-an-international-bestseller/; “Success Stories,” Hasmark Publishing International, https://hasmarkpublishing.com/success-stories/?_page=5, accessed October 28, 2023.
  20. dark night of the soul: This phrase was first coined by 16th-century Spanish mystic St. John of the Cross, who wrote now-famous poems about the soul’s longing for God. His works are described as “the ultimate expression of the spiritual seeker’s journey from estranged despair to blissful union with the divine.” Despite its religious beginnings, the phrase, Dark Night of the Soul, is now used by people of all religious persuasions during or after they go through an existential crisis or the proverbial hard time. Also see “dark night of the soul,” Britannica, https://www.britannica.com/topic/dark-night-of-the-soul, accessed October 24, 2023; St. John of the Cross, Dark Night of the Soul, trans. Mirabel Starr (New York: Riverhead Books, 2003). 
  21. Movie Popcorn: To estimate the number of grams of carbs, fat, and sugar, as well as the calorie count for movie popcorn, I relied on invaluable information from the Center for Science in the Public Interest. Please note that I’m providing approximations. See “‘Two Thumbs Down’ for Movie Theater Popcorn,” Center for Science in the Public Interest, updated November 18, 2009, www.cspinet.org/new/200911182.html; Amy Ramsay, with Melissa Pryputniewicz, “BIG: Movie Theaters Fill Buckets … and Bellies,” Center for Science in the Public Interest, https://www.cspinet.org/nah/articles/moviepopcorn.html.
  22. Fried Corn Chunks: Again, I’m sharing an approximate number of grams of carbs, calories in this popular snack. See “Corn Nuts,” Nutrition Value, https://www.nutritionvalue.org/Corn_nuts_54401011_nutritional_value.html, and “Corn Nuts Crunchy Corn Kernels, Original,” Environmental Working Group, https://www.ewg.org/foodscores/products/0071159079155-CornNutsOriginalCrunchyKernels/, both accessed October 24, 2023. 
  23. Sweet Potato Chips: Although sweet potato chips are far healthier than many other processed foods, when you overeat them regularly as I did, the calories, as well as grams of sugar, salt, and fat add up. See “Terra Sea Salt Real Vegetable Chips, Original,” Environmental Working Group, https://www.ewg.org/foodscores/products/728229123750-TerraSeaSaltRealVegetableChipsOriginal/, accessed October 24, 2023.
  24. OMG! Those rough calculations: By sharing what I consumed during typical binges, I’m showing you how easy it is to quickly pile away hundreds of calories and pack on pounds.
  25. the forty-four symptoms … I suffered: Bennett, Sugar Shock, 12.
  26. “You have low blood sugar or reactive hypoglycemia”: My memories; Bennett, Sugar Shock, 10–11. 
  27. Simply put, I felt reborn!: Bennett, Sugar Shock, 12–13.
  28. symptoms (Sugar Shock and Carb Shock) suffered by millions: In my first book, Sugar Shock, I defined Sugar Shock as: “A mood-damaging, personality-bending, health-destroying, confusion-creating constellation of symptoms affecting millions of people worldwide, who often eat processed sweets and much-like-sugar carbs. SUGAR SHOCK! describes the often misdiagnosed and maligned condition of reactive hypoglycemia (low blood sugar), as well as other blood sugar disorders, from insulin resistance to type 2 diabetes. Research reveals that repeatedly overconsuming sweeteners, dessert foods, and quickie carbs (white rice, chips, etc.) wreaks havoc on your blood sugar levels, overstimulates insulin release, triggers inflammation, and could contribute to some 150 health problems, including obesity, type 2 diabetes, heart disease, cancer, polycystic ovary syndrome, severe PMS, failing memory, mental confusion, Candida, sexual dysfunction, infertility, wrinkles, acne, and early aging. Victims of SUGAR SHOCK! also may experience such depression, fatigue, headaches, dizziness, cold sweats, anxiety, irritability, tremors, crying spells, heart palpitations, forgetfulness, nightmares, blurred vision, muscle pains, temper outbursts, suicidal thoughts, and more. Ultimately, this insidious rollercoaster effect hampers sufferers’ ability to function at full throttle–or even half throttle,” from Bennett, Sugar Shock, xiv, 14–16. Also see https://connieb.com/what-is-sugar-shock-what-is-beyond-sugar-shock/ and https://connieb.com/?s=sugar+shock, accessed October 24, 2023.
  29. my follow-up book, Beyond Sugar Shock: Bennett, Beyond Sugar Shock.
  30. Carb Shock: While researching and writing this book, I coined the phrase Carb Shock, because you can develop symptoms of Sugar Shock by consuming processed carbohydrates but absolutely no sugar.  
  31. healing from trauma, abuse, and grief … becoming resilient: Thankfully, over time I experienced Post-Traumatic Growth (PTG), a phenomenon first identified by psychologists Richard G. Tedeschi, Ph.D. and Lawrence G. Calhoun, Ph.D., authors of “The Posttraumatic Growth Inventory: Measuring the Positive Legacy of Trauma,” Journal of Traumatic Stress 9, no. 3 (July 1996): 455–471, https://doi.org/10.1002/jts.2490090305.
  32. discovering why I and millions like me overeat; shedding weight: While peeling off the pounds I gained, I benefited greatly from The Blood Sugar Solution: The 10-Day Detox Diet by Dr. Mark Hyman (Little, Brown Spark, 2012) and Dr. Kellyann’s Bone Broth Diet by Kellyann Petrucci (Rodale Books, revised 2021). For the record, I’ve now maintained the weight loss of 21 to 26 pounds for more than a decade.
  33. seeking and testing out powerful, fast-working, evidence-based tools: To find the best ways to help us reclaim our power, relieve stress, and become resilient, I consulted numerous sources. For instance, I read or listened to such books as Daring Greatly by Brené Brown (Avery, 2012), I Can Do It (Hay House, Inc., 2004) and You Can Heal Your Life (Hay House, Inc., 1995) by Louise Hay, Happy for No Reason by Marci Shimoff (Atria Books, 2009), The Success Principles by Jack Canfield (Mariner Books 2015), You are a Badass by Jen Sincero (Running Press Adult, 2013), and Abundance Now by Lisa Nichols (Dey Street Books, 2016). I also attended numerous life-changing workshops, conferences, and programs with self-compassion leaders Dr. Kristin Neff and Christopher K. Germer, grief expert David Kessler, kick-butt motivator Tony Robbins, spiritual leader Deepak Chopra, happiness expert Marci Shimoff, EFT expert Dr. Dawson Church, and Dream Building guide Mary Morrissey. 
  34. Bounce Back Boldly: During or after a tough time or major life transition, many people may feel discouraged, disempowered, and “helpless” around junk foods, in part, because they have a lot on their plate. (Forgive the pun!) By reading this book and following the FEASTS plan (with Fast, Easy, Awesome, Simple, Tested Tools), you’re a transformational path to clean up your eating, heal from your pain, and become happier, healthier, and your best self. In short, you will be on the fast track to Bounce Back Boldly. FYI, researchers generally refer to bouncing back as being resilient or achieving resilience, but I prefer the easily understandable often-used lay person’s term, bouncing back. 

Chapter 2: You’ve Been Stuffing Your Face with Sugary, Fatty, Salty Junk Foods

  1. “give your power and energy to solutions”: Tony Robbins (@TonyRobbins), X, January 15, 2024, https://x.com/TonyRobbins/status/1747000867566551068.
  2. Like millions of us, you blew your diet: To discover how much this topic is on people’s minds, I often Googled the phrase, “blew my diet” or “did you blow your diet.” For the latter search, I got 243 million results (March 7, 2021); 278 million hits (September 11, 2022); 321 million searches (May 27, 2023); 351 million results (June 23, 2023); and 445 million searches (October 24, 2023). Then, as this book was about to go to press, I yielded 634 million hits (January 4, 2025) for “blew your diet.” In addition, 640 million hits came up for “blew your diet” on January 3, 2025.

Chapter 3: The Now What? Solution:  How This Is a Diet Book and a Transformational Guide to Bounce Back Boldly™

  1. “Are you willing to design a future for yourself”: Mindvalley, “Give the World the Best Example of How to Love You—Lisa Nichols,” YouTube video, December 1, 2017, 35:36, https://www.youtube.com/watch?v=LL19qgVlFfY&feature=emb_logo&ab_channel=Mindvalley.
  2. 21 Reasons You Blew Your Diet: I don’t recall when I first got the idea to devote a large section of this book to help you find out why blew your diet. Initially, I analyzed my own bewildering bingeing behavior, which struck suddenly after I’d been eating cleanly for more than a decade. Then, at events, I kept meeting people who also overate and quickly gained weight after a tough time (divorce, death of a loved one, caregiving, abuse, etc.). When I researched the subject, I quickly realized that I was onto a phenomenon. Millions of us are in the same boat. I also discovered how frustrated, discouraged, and powerless we all became. Clearly, deeper issues were at play. When I didn’t find any books about how or why people blew their diets, I felt called to write a guide that could help millions. My curiosity about the subject informed the direction of my research for years.
  3. even a modest weight loss of 5 percent to 10 percent of your body weight: Donna H. Ryan and Sarah Ryan Yockey, “Weight Loss and Improvement in Comorbidity: Differences at 5%, 10%, 15%, and Over.,” Current Obesity Reports 6 (2017): 187–194, https://doi.org/10.1007/s13679-017-0262-y; “What a 5% Weight Loss Can Do for Your Health,” WebMD, reviewed by Melinda Ratini, January 28, 2023,  https://www.webmd.com/diet/ss/slideshow-five-percent-weight-loss.; Colette Bouchez “Better Sex: What’s Weight Got to Do with It?,” WebMD, medically reviewed by Charlotte E. Grayson Mathison March 25, 2005, https://www.webmd.com/sex-relationships/features/sex-and-weight.

PART II: FIND OUT YOUR WHYS
21 REASONS YOU BLEW YOUR DIET

  1. “I keep six honest serving-men”: Rudyard Kipling poem, “I Keep Six Honest Serving Men,” All Poetry, accessed October 27, 2023, https://allpoetry.com/I-Keep-Six-Honest-Serving-Men.

Chapter 4: Ask “Why?” to Unleash Your Power

  1. “our WHY”: Simon Sinek, Start with Why: How Great Leaders Inspire Everyone to Take Action (New York: Penguin Group, 2011), 136.
  2. I invite you to think of Why: Asking why is our starting point in Part II (Chapters 4 to 17). Once you understand 21 big reasons why you filled your body with junk foods, you’ve taken an important first step to address unresolved issues, eat sensibly to reach the weight that works best for you, and Bounce Back Boldly.
  3. You have legitimate … reasons for overconsuming junk foods: To develop a list of 21 Reasons You Blew Your Diet, I looked at scores of medical studies, investigative articles, and other background information. Of course, you also may have over-indulged due to your particular health issues. 
  4. “when you know better, you do better”: Maya Angelou (@DrMayaAngelou), “Do the best you can until you know better. Then when you know better, do better.,” X, August 12, 2018, https://x.com/drmayaangelou/status/1028663286512930817?lang=en. Although the eloquent author (1928–2014) is no longer with us, her account is still managed. 
  5. Slowing your breathing works magic: Xiao Ma et al., “The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults,” Frontiers in Psychology 8 (June 6, 2017): 874, https://doi.org/10.3389/fpsyg.2017.00874; Lesley Alderman, “Breathe, Exhale, Repeat: The Benefits of Controlled Breathing,” New York Times, November 9, 2016, https://www.nytimes.com/2016/11/09/well/mind/breathe-exhale-repeat-the-benefits-of-controlled-breathing.html.
  6. slow breathing is “a natural Prozac”: Tree Meinch, “Deep Slow Breathing: An Antidote to Our Age of Anxiety?,” Discover Magazine, updated March 17, 2023, https://www.discovermagazine.com/health/deep-slow-breathing-an-antidote-to-our-age-of-anxiety, first published as “Know Your Breath.” 
  7. Mindful yawning: Mark Waldman, “Yawning: The Fastest Way to Mental Stress!,” Facebook, June 14, 2016, https://www.facebook.com/neurowisdom/posts/yawning-the-fastest-way-to-lower-mental-stress-olympic-athletes-yawn-before-they/286257618389817/; Waldman, email to author, January 1, 2022; Andrew B. Feinberg and Mark Robert Waldman, How God Changes Your Brain: Breakthrough Findings from a Leading Neuroscientist (New York: Ballantine Books, 2010). 
  8. find the calming composition “Weightless”: Marconi Union, “Weightless (Official Video),” YouTube, September 10, 2014, 8:08, www.youtube.com/watch?v=UfcAVejslrU; Longer version: November 30, 2016, 10:06:25, https://www.youtube.com/watch?v=qYnA9wWFHLI.
  9. This instrumental tune: Richard Talbot of Marconi Union, email, July 10, 2023; “A Study Investigating the Relaxation Effects of the Music Track Weightless by Marconi Union in consultation with Lyz Cooper,” commissioned by Radox Spa, research conducted by Mindlab International, https://themindlab.co.uk/team/dr-david-lewis-hodgson/; Melanie Curtin,  “Neuroscience Says Listening to This Song Reduces Anxiety by Up to 65 Percent,” Inc, May 17, 2017, www.inc.com/melanie-curtin/neuroscience-says-listening-to-this-one-song-reduces-anxiety-by-up-to-65-percent.html.
  10. “the world’s most relaxing song”: Lev Grossman et al, “The 50 Best Inventions,” TIME Magazine, November 28, 2011, https://web.archive.org/web/20120220013121/http:/www.time.com/time/magazine/article/0,9171,2099708-4,00.html.
  11. “the greatest benefit of quitting sugar”: Gretchen Rubin, “Why & How I Quit Sugar,” July 30, 2019, https://gretchenrubin.com/articles/why-and-how-i-quit-sugar/.

Chapter 5: Reason #1 Why You Blew Your Diet:
You Were Tempted by Fast, Easy, Convenient Munchies in The Junk Foods Jungle  

  1. “the one diet that reliably makes its people sick!”: Michael Pollan, Food Rules: An Eater’s Manual (New York: The Penguin Group, 2011), xiii.
  2. nutrient-poor, high-calorie, ultra-processed snacks and meals: The term, “ultra-processed foods,” comes from the NOVA food classification system, which was developed by researchers at the University of São Paulo, Brazil, headed by Carlos Monteiro, Ph.D. Also see Carlos A. Monteiro et al., “Ultra-Processed Foods: What They Are and How to Identify Them,” Public Health Nutrition 22, no. 5 (February 12, 2019): 936–941, https://doi.org/10.1017/s1368980018003762 and Sara Paola Mambrini et al., “Ultra-Processed Food Consumption and Incidence of Obesity and Cardiometabolic Risk Factors in Adults: A Systematic Review of Prospective Studies,” Nutrients 15, no. 11 (May 31, 2023): 2583, https://doi.org/10.3390/nu15112583.
  3. Standard American Diet: To assess how Americans typically eat, I consulted numerous sources, including the following: “The Standard American Diet and Its Relationship to the Health Status of Americans,” Nutrition in Clinical Practice, 25: 603–612, https://doi.org/10.1177/0884533610386234. (See Additional References at www.BounceBackDiet.com.)
  4. “Knowledge is Power”: This quote comes from Sir Francis Bacon’s Meditationes Sacrae; see Stephen Hinde, “Knowledge is Power: Protecting Privacy,” Computer Fraud & Security 7 (July 2005): 16–17, https://doi.org/10.1016/S1361-3723(05)70233-5. However, other people reportedly also said it, including Thomas Jefferson (https://www.monticello.org/research-education/thomas-jefferson-encyclopedia/knowledge-power-quotation/). See Gemma Kate, “Knowledge is Power Quotes—The Original + 32 Variations,” The Goal Chaser, updated Oct. 25, 2022, https://thegoalchaser.com/knowledge-is-power-quotes/. Since Sir Francis Bacon is quoted the most, I’m crediting him.
  5. en garde: “Fencing 101: Glossary,” NBC Olympics, last modified October 8, 2021, https://www.nbcolympics.com/news/fencing-101-glossary.
  6. Chinese miliary strategist Sun Tzu: Sun Tzu, The Art of War, ed. James Clavell (United Kingdom: Delta Publishing, 1988); Roger Martin, “The Art of War: The Greatest Strategy Book Ever Written,” Big Think, VoiceTube, January 1, 2023, 6:31, https://www.voicetube.com/videos/175786; Peter Lorge, “Sun Tzu and the Art of Becoming Famous,” History Today, October 10, 2023, https://www.historytoday.com/archive/history-matters/sun-tzu-and-art-becoming-famous.   
  7. “If you know the enemy and know yourself”: The Art of War, 11.  
  8. Back in Paleolithic times: Stephanie Butler, “Going Paleo: What Prehistoric Man Actually Ate,” History.com, A&E Television Networks, February 28, 2014, https://www.history.com/news/going-paleo-what-prehistoric-man-actually-ate.
  9. the Industrial Revolution: Afam I.O. Jideani et al., “Impact of Industrial Revolutions on Food Machinery: An Overview,” Journal of Food Research 9, no. 5 (2020), https://doi.org/10.5539/jfr.v9n5p42.
  10. Over time, processing became faster: Anahad O’Connor and Aaron Steckelberg, “Melted, Pounded, Extruded: Why Many Ultra-Processed Foods are Unhealthy: Industrial Processing Changes the Structure of Food. Experts Say It Can Affect How Much You Eat and Absorb, Your Weight and Risk for Chronic Disease,” Washington Post, June 27, 2023, https://www.washingtonpost.com/wellness/2023/06/27/ultra-processed-foods-predigested-health-risks/.
  11. “Our diets have changed more in the last century”: Melanie Warner, Pandora’s Lunchbox: How Processed Food Took Over the American Meal (New York: Scribner, 2013), xiv; Melanie Warner, May 31, 2023, via private message on Facebook.
  12. “The US packaged food and beverage supply is … highly processed, and generally unhealthy”: Abigail Baldridge et al., “The Healthfulness of the US Packaged Food and Beverage Supply: A Cross-Sectional Study,” Nutrients 11, no. 8 (July 24, 2019): 1704, https://doi.org/10.3390/nu11081704; Carlos Monteiro, “The Issue Is Not Food, Nor Nutrients, So Much as Processing,” Public Health Nutrition 12 (2009): 729–31, https://doi.org/10.1017/S1368980009005291; Adam Piore, “Americans Are Addicted to `Ultra-Processed’ Foods, and It’s Killing Us,” Newsweek, December 8, 2021, https://www.newsweek.com/2021/12/17/americans-are-addicted-ultra-processed-foods-its-killing-us-1656977.html.
  13. “If you put junk food in your body, your body will turn to junk”: Goldie Hawn, Quote Fancy, https://quotefancy.com/quote/1229657/Goldie-Hawn-If-you-put-junk-food-in-your-body-your-body-will-turn-to-junk, accessed January 8, 2025. 
  14. Nearly three-quarters of American adults: “Obesity and Overweight,” Centers for Disease Control and Prevention (CDC), accessed September 3, 2023, https://www.cdc.gov/nchs/fastats/obesity-overweight.htm.
  15. “Worldwide obesity has nearly tripled since 1975”: “Key Facts: Obesity and Overweight,” World Health Organization, June 9, 2021, https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight.
  16. people who are obese or overweight are at greater risk for a host of health problems: “Health Effects of Overweight and Obesity,” CDC, last reviewed September 24, 2022, https://www.cdc.gov/healthyweight/effects/index.html.
  17. Think about your routine when you’re out and about in the Junk-Foods Jungle: Elizabeth K. Dunford, Popkin Barry, and Ng Shu Wen, “Junk Food Intake Among Adults in the United States,” Journal of Nutrition 152, no. 2 (February 2022): 492–500, https://doi.org/10.1093/jn/nxab205.

Chapter 6: Reason #2 Why You Blew Your Diet:
Your Binge-Watching Prompted Binge-Snacking, See-It-Crave-It Gorging, or Late-Night Grazing 

  1. “[TV ads prime] you to seek out ultra-processed foods”: Ashley Gearhardt, email to author, July 13, 2023. Also see: Garin Pirnia, “How Fast Food Advertisements Get Under Your Skin, Whether You Realize It Or Not,” Huffington Post, March 18, 2019, https://www.huffpost.com/entry/fast-food-marketing_l_5c890150e4b038892f493653; Jenna R. Cummings et al., “A Randomized Experiment of the Effects of Food Advertisements on Food-Related Emotional Expectancies in Adults,” Journal of Health Psychology 28, no. 10 (April 15, 2023): 929–942, https://doi.org/10.1177/13591053231168340.
  2. 73 Percent of US adults binge-watch: Kevin Westcott, “73 Percent of Americans Binge Watch TV; Millennial Binge Watchers Average Six Episodes and Five Hours per Viewing,” Deloitte, March 22, 2017, https://www2.deloitte.com/us/en/pages/about-deloitte/articles/press-releases/deloitte-digital-democracy-survey-eleventh-edition.html; “Streaming claims largest piece of TV viewing pie in July,” Nielsen, August 2022, https://www.nielsen.com/insights/2022/streaming-claims-largest-piece-of-tv-viewing-pie-in-july/; Jolanta A. Starosta, and Bernadetta Izydorczyk, “Understanding the Phenomenon of Binge-Watching: A Systematic Review,” International Journal of Environmental Research and Public Health 17, no. 12 (June 22, 2020): 4469, https://doi.org/10.3390/ijerph17124469; “Netflix Declares Binge Watching is the New Normal,” PR Newswire, December 13, 2013; https://www.prnewswire.com/news-releases/netflix-declares-binge-watching-is-the-new-normal-235713431.html; Mark Griffiths, “Are You Binge-Watching Too Much? How to Know if Your TV Habits are a Problem—and What to Do About It,” The Conversation, December 3, 2021, https://theconversation.com/are-you-binge-watching-too-much-how-to-know-if-your-tv-habits-are-a-problem-and-what-to-do-about-it-172817.
  3. Researchers also are concerned that long screen time: Lana Barhum, “Binge-Watching and Your Health: The Research on Health Effects and How You Can Break the Cycle,” Verywell Health, updated September 1, 2023, https://www.verywellhealth.com/binge-watching-and-health-5092726.
  4. poor dietary choices seem connected to extended use of screen-based devices: Maricarmen Vizcaino et al., “From TVs to Tablets: The Relation between Device-Specific Screen Time and Health-Related Behaviors and Characteristics,” BMC Public Health 20, no. 1295 (August 2020), https://doi.org/10.1186/s12889-020-09410-0.
  5. you’re influenced in your buying and consuming decisions by … product placement: Sophie Haigney, “The Anatomy of Product Placement,” New York Times, June 24, 2022, https://www.nytimes.com/interactive/2022/06/23/arts/product-placement.html; Product Placement Blog: Brands in Movies & TV Series, accessed November 15, 2023, https://productplacementblog.com/; Kelly Gillblom, “Product Placement Now Starring in the Streaming Era,” Bloomberg, July 21, 2021, https://www.bloomberg.com/news/articles/2021-07-21/marketers-embrace-product-placement-in-streaming-tv-shows; “New Study from BENlabs Reveals Product Placement in Media Drives Consumer Behavior,” PR Newswire, August 17, 2023, https://www.prnewswire.com/news-releases/new-study-from-benlabs-reveals-product-placement-in-media-drives-consumer-behavior-301903366.html; Meredith Geaghan-Breiner and Kyle Desiderio, “Netflix Shows and Movies are Full of Brands — But is it Product Placement?” Insider, September 18, 2020, https://www.insider.com/product-placement-netflix-originals-shows-movies-brands-streamin-stranger-things-2020-6.
  6. Now a $23 billion industry, product placement: Beth L. Fossen, “Product Placement is a $23 Billion Business and Growing: Here’s Why Brands Keep Betting on It,” Fast Company, September 14, 2023, https://www.fastcompany.com/90675638/product-placement-is-a-23-billion-business-and-growing-heres-why-brands-keep-betting-on-it.
  7. “Streaming fans, let it be known: You will be marketed to”: Andy Meek, “Brands Are Invading Your Favorite Streaming Shows And Movies, Whether You Realize It Or Not,” Forbes, July 25, 2021, https://www.forbes.com/sites/andymeek/2021/07/25/brands-are-invading-your-favorite-streaming-shows-and-movies-whether-you-realize-it-or-not/?sh=69434aea5090.
  8. most films depicted people eating “mostly unhealthy” diets: Bradley P. Turnwald et al., “Nutritional Analysis of Foods and Beverages Depicted in Top-Grossing US Movies, 1994–2018,” JAMA Internal Medicine 181, no. 1 (November 23, 2020): 61–70, https://doi.org/10.1001/jamainternmed.2020.5421.
  9. “The foods depicted in popular movies send a clear message”: Vignesh Ramachandran, “Most Popular American Movies Depict an Unhealthy Diet, Stanford Researchers Find,” Stanford Report, November 23, 2020, https://news.stanford.edu/2020/11/23/popular-american-movies-depict-unhealthy-diet/.
  10. you’ll likely be subtly prodded by celebrities or influencers: Marie A. Bragg et al., “Popular Music Celebrity Endorsements in Food and Nonalcoholic Beverage Marketing,” Pediatrics 138, no. 1 (July 2016), https://doi.org/10.1542/peds.2015-3977; Marie A. Bragg et al., “Athlete Endorsements in Food Marketing,” Pediatrics 132, no. 5 (November 2013): 805–810, https://doi.org/10.1542/peds.2013-0093; Amaal Alruwaily et al., “Child Social Media Influencers and Unhealthy Food Product Placement,” Pediatrics 146, no. 5 (November 2020), https://doi.org/10.1542/peds.2019-4057.
  11. 80.8 percent of endorsed foods were nutrient poor: Bragg, “Popular Music Celebrity Endorsements,” Pediatrics.
  12. they’re recommending unhealthy eating behaviors which can perpetuate the obesity crisis: Jessica Packer et al., “The Impact on Dietary Outcomes of Celebrities and Influencers in Marketing Unhealthy Foods to Children: A Systematic Review and Meta-Analysis,” Nutrients 14, no. 3 (January 19, 2022): 434, https://doi.org/10.3390/nu14030434; Anahad O’Connor, “Are ‘Kidfluencers’ Making Our Kids Fat?,” New York Times, last modified October 30, 2020, https://www.nytimes.com/2020/10/26/well/family/Youtube-children-junk-food-child-obesity.html.
  13. about $11 billion, goes to promote fast food, sugary drinks, candy, and unhealthy snacks: “Food Marketing,” UConn Rudd Center for Food Policy and Health, accessed November 18, 2023, https://uconnruddcenter.org/research/food-marketing/.  
  14. Beverage companies allocated over $1 billion to advertise sugary and energy drinks: “Sugary Drink FACTS 2020,” www.sugarydrinkfacts.org, report from UConn Rudd Center for Food Policy & Obesity, accessed November 18, 2023.
  15. “viewing may also promote poor dietary behavior”: Thích Nhất Hạnh and Lilian Cheung, Savor: A Buddhist Guide to Mindful Eating and Achieving a Healthier Weight, Combining Nutritional Science and Mindfulness Techniques for Lasting Change (San Francisco, CA: HarperOne, 2011). 
  16. Ads may provocatively and glamorously portray: Kim Mills, “Episode 202: Can You Be Addicted to Food? With Ashley Gearhardt, PhD,” Speaking of Psychology, American Psychological Association, podcast, August 17, 2022, 37:36, https://www.apa.org/news/podcasts/speaking-of-psychology/food-addiction.
  17. looking at pictures or videos of food was just as likely to cause people to reach for something unhealthy to eat: Rebecca G. Boswell and Hedy Kober, “Food Cue Reactivity and Craving Predict Eating and Weight Gain: A Meta‐analytic Review,” Obesity Reviews 17, no. 2 (December 2015): 159–177, https://doi.org/10.1111/obr.12354.
  18. visual, auditory, and olfactory … stimulation can prompt you to eat more: Michelle A. Joyner, Sally Kim, and Ashley N. Gearhardt, “Investigating an Incentive-sensitization Model of Eating Behavior: Impact of a Simulated Fast-food Laboratory,” Clinical Psychological Science 5, no. 6 (August 2017): 1014–1026, https://doi.org/10.1177/2167702617718828.
  19. Seeing pictures of food may cause an upswing in levels of ghrelin: Kalina Duszka et al., “Visual Stimulation with Food Pictures in the Regulation of Hunger Hormones and Nutrient Deposition, a Potential Contributor to the Obesity Crisis,” PLOS One 15, no. 7 (April 2020), https://doi.org/10.1371/journal.pone.0236913.
  20. “Avoid foods you see advertised on television”: Michael Pollan, Food Rules: An Eater’s Manual (New York: The Penguin Group, 2009), 25. 
  21. Many of these spots … “eroticize food and normalize bingeing”: Sut Jhally, director, Killing Us Softly 4: Advertising’s Image of Women, featuring Jean Kilbourne, Media Education Foundation, 2010, 45:00, https://www.killingussoftly4.org/.
  22. Food products … “advertised contain greater amounts of addictive ingredients”:  Debbie Danowski, “Bet You Can’t Eat Just One: Binge Eating Disorder Promotion In American Food Advertising,” Media Literacy and Academic Research 2, no. 1 (2019): 6–23, https://digitalcommons.sacredheart.edu/media_fac/114/.

Chapter 7: Reason #3 Why You Blew Your Diet: You Craved and Overate Ultra-Processed Sweets and Carbage Designed to Hook You

  1. “a conscious effort … to get people hooked on [ultra-processed] foods”: Michael Moss, “Salt Sugar Fat: Q&A with Author Michael Moss,” interview by Alexandra Sifferlin, TIME, February 26, 2013, https://healthland.time.com/2013/02/26/salt-sugar-fat-qa-with-author-michael-moss/; Michael Moss, Salt Sugar Fat: How the Food Giants Hooked Us (New York: Random House, 2014), 7, 18, 23, 346–347, and 109. 
  2. The foods you crave are “knowingly designed … to maximize their allure”: Michael Moss, “How the Food Industry Helps Engineer Our Cravings,” interview by Jeremy Hobson, Here & Now, NPR, December 16, 2015, https://www.cpr.org/2015/12/16/how-the-food-industry-helps-engineer-our-cravings/.
  3. manipulate sugar, fat, and salt in processed foods to “purposely make them addictive”: Michael Moss, “How the Food Industry Manipulates Taste Buds with ‘Salt Sugar Fat,’” interview by Dave Davies, Fresh Air, NPR, February 26, 2013, https://www.wbur.org/npr/172969363/how-the-food-industry-manipulates-taste-buds-with-salt-sugar-fat.  
  4. The bliss point: Darria Long Gillespie, “The ‘Bliss Point,’ or Why you can’t just eat one cookie or potato chip,” CNN Health, March 19, 2019, https://edition.cnn.com/2019/03/19/health/bliss-point-addictive-food/index.html; Moss, “How the Food Industry Manipulates Taste Buds”; Pingfan Rao, Raymond L. Rodriguez, and Sharon P. Shoemaker, “Addressing the Sugar, Salt, and Fat Issue the Science of Food Way,” NPJ Science of Food 2, no. 12 (July 16, 2018), https://doi.org/10.1038/s41538-018-0020-x.
  5. The term was coined: Scott Michels, producer, with Howard Moskowitz, “Bliss Point: How Food Companies Make Us Crave Their Products,” Retro Report, video, January 3, 2016, 2:03, https://www.retroreport.org/video/mini-doc/the-bliss-point/.
  6. Craveability: Moss, Salt Sugar Fat; “Craveability Drives Purchases of Food Away from Home,” Convenience Store News, July 11, 2023, https://csnews.com/craveability-drives-purchases-food-away-home; “Can’t Stop at Just One Chip? That’s by Design,” Los Angeles Times Second Opinion, Facebook, June 6, 2021, https://www.facebook.com/watch/?v=134589521988851; “With ‘Bliss Points’ and ‘Mouth Feel,’ Food Industry Plays Role in Hedonic Eating Habits,” Healio News, November 14, 2018, https://www.healio.com/news/endocrinology/20181114/with-bliss-points-and-mouth-feel-food-industry-plays-role-in-hedonic-eating-habits; “moreish,” Dictionary.com, accessed January 8, 2025, https://www.dictionary.com/browse/moreish; “Snackability,” Urban Dictionary, accessed January 8, 2025, https://www.urbandictionary.com/define.php?term=Snackability.
  7. Heavy Users: Moss, Salt Sugar Fat, 277; Jennifer Ordonez, “Cash Cows: Burger Joints Call Them ‘Heavy Users’—but Not to Their Faces,” Wall Street Journal, January 12, 2000, https://www.wsj.com/articles/SB947636708123070129.
  8. They “bewitch” our taste buds into “a constant state of craving”: Moss, Salt Sugar Fat; Moss, “How the Food Industry Manipulated Taste Buds”; Moss, “The Extraordinary Science of Addictive Junk Food,” New York Times, February 20, 2013, https://www.nytimes.com/2013/02/24/magazine/the-extraordinary-science-of-junk-food.html.  
  9. The most addictive packaged foods are … those with added sugars, other sweeteners: Abigail Baldridge et al., “The Healthfulness of the US Packaged Food and Beverage Supply: A Cross-Sectional Study,” Nutrients 11, no. 8 (July 24, 2019): 1704, https://doi.org/10.3390/nu11081704.
  10. Companies even add sweeteners to foods not considered “sweet”: Baldridge et al., “The Healthfulness of the US Packaged Food and Beverage Supply: A Cross-Sectional Study,” Nutrients 11, no. 8 (July 24, 2019): 1704, https://doi.org/10.3390/nu11081704; “Surprising Sources of Hidden Sugar,” medically reviewed by Zilpah Sheikh, WebMD, August 28, 2023, https://www.webmd.com/diet/ss/hidden-sugar-slideshow.  
  11. a fat-and-carb combo in a meal stimulates greater cravings: Alexandra G. DiFeliceantonio et al., “Supra-Additive Effects of Combining Fat and Carbohydrate on Food Reward,” Cell Metabolism 28, no. 1 (July 2018): 33–44, https://doi.org/10.1016/j.cmet.2018.05.018.
  12. processed foods react differently in your body: Kevin D. Hall et al., “Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake,” Cell Metabolism 30, no. 1 (July 2019): 67–77, https://doi.org/10.1016/j.cmet.2019.05.008.
  13. scientist Serge Ahmed, PhD: Magalie Lenoir, et al., “Intense Sweetness Surpasses Cocaine Reward,” PLOS One2, no. 8 (August 2007), https://doi.org/10.1371/journal.pone.0000698; Author met Dr. Ahmed and attended his talk, “Is Sugar as Addictive as Cocaine?” Obesity and Food Addiction Summit, April 24, 2009, http://foodaddictionsummit.org/webcast/ahmed.html; Dr. Ahmed, email to author, September 19, 2022 and May 24, 2019. 
  14. “Sugar acts on the reward center to encourage subsequent intake … the stuff is abused”: Robert H. Lustig, Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease (Avery, 2013).
  15. “strong evidence of the existence of sugar addiction”: David A. Wiss, Nicole Avena, and Pedro Rada, “Sugar Addiction: From Evolution to Revolution,” Frontiers in Psychiatry 9 (November 2018): 545, https://doi.org/10.3389/fpsyt.2018.00545.
  16. “highly processed ‘hyperpalatable’ foods … similar to drugs of abuse”: David A. Wiss et al., “Sugar Addiction: From Evolution to Revolution.”
  17. highly-processed foods are more likely to be associated with “addictive-like eating behaviors”: Erica M. Schulte, Nicole M. Avena, and Ashley N. Gearhardt, “Which Foods May Be Addictive? The Roles of Processing, Fat Content, and Glycemic Load,” PLOS One 10, no. 2 (February 18, 2015), https://doi.org/10.1371/journal.pone.0117959.
  18. “the rapid speed in which they are absorbed”: Nicole M. Avena, Pedro Rada, and Bartley G. Hoebel, “Evidence for Sugar Addiction: Behavioral and Neurochemical Effects of Intermittent, Excessive Sugar Intake,” Neuroscience and Behavioral Reviews 32, no. 1 (2008): 20–39, https://doi.org/10.1016/j.neubiorev.2007.04.019.
  19. “Sugar is nothing but a chemical”: William Dufty, Sugar Blues (New York: Grand Central Publishing, 1986), 22. 

Additional References for Chapter 7

  • “[N]othing on this earth is more addictive than refined sugar. I’m convinced that people are hit with diabetes, cancer, arthritis, rheumatism, and most diseases because they’re not eating properly and not getting enough exercise. If I sound like a nut, I’m a damn healthy nut.,” from Jack LaLanne, “Lifetime Achievement Award Presentation,” interview by Connie Bennett, Food Addiction Summit, April 25, 2009, http://foodaddictionsummit.org/webcast/lifetime-award.html.
  • “Sugar: The Bitter Truth,” University of California Television (UCTV), YouTube video, July 31, 2009, 1:29:36, https://www.youtube.com/watch?v=dBnniua6-oM. This groundbreaking video helped raise the consciousness of millions worldwide to the dangers of sugar. At press time, “Sugar: The Bitter Truth” has more than 25 million views.
  • “The American Diet with Robert Lustig,” University of California Television (UCTV), YouTube video playlist, last updated September 15, 2024, https://www.youtube.com/playlist?list=PLepHs0thoryOAMXOtQsLY0vLCb8LzUh51.

Chapter 8: Reason #4 Why You Blew Your Diet:
You Did Blood Sugar Rollercoaster Scarfing

  1. “If you’re eating sugar throughout the day”: “Jackie Warner Quotes,” AZ Quotes, accessed September 24, 2023, https://www.azquotes.com/author/47248-Jackie_Warner.
  2. feel like you could “eat a horse”?: “Where Does ‘I Could Eat a Horse’ Come From?” Stack Exchange, last modified April 13, 2017, https://english.stackexchange.com/questions/380851/where-does-i-could-eat-a-horse-come-from/381507#381507.
  3. Think back to a time you skipped breakfast or lunch: When your blood sugar drops and you’re frantic for food to raise your blood sugar levels, you may have symptoms of low blood sugar, or hypoglycemia. 
  4. “The most fattening foods”: Gary Taubes, Why We Get Fat: And What to Do About It (New York: Knopf, 2010), 134.  
  5. you feel a “sugar high”: Hypoglycemia Infographic, “Are You on the Blood Sugar Rollercoaster?” Hypoglycemia Support Foundation (HSF), accessed September 16, 2023,
     https://hypoglycemia.org/info/.
  6. When you dump huge amounts of glucose into your body: Stephanie A. Wright and Aline (Ren) Dias, “Everything You Need to Know About Glucose,” medically reviewed by Adam Bernstein, Healthline, last modified August 18, 2022, https://www.healthline.com/health/glucose.
  7. extra glucose is stored as fat: Sharon Liao, “Does Sugar Turn Into Fat?,” medically reviewed by Rachel Dyckman, Health Central, updated June 16, 2023, https://www.healthcentral.com/nutrition/does-sugar-turn-into-fat.
  8. BMI increases as blood sugar levels soar, but the reverse is true, too: Erin I. Walsh et al., “Physical Activity and Blood Glucose Effects on Weight Gain Over 12 Years in Middle-Aged Adults,” Journal of Obesity and Chronic Diseases 2, no. 1 (April 25, 2018): 20–25, https://doi.org/10.17756/jocd.2018-014.
  9. eating too many sweets can lead to anxiety: Angela Jacques et al., “The Impact of Sugar Consumption on Stress Driven, Emotional and Addictive Behaviors,” Neuroscience & Biobehavioral Reviews 103 (August 2019): 178–199, https://doi.org/10.1016/j.neubiorev.2019.05.021.
  10. “Hypoglycemia can be an important indicator”: Dr. Keith Berkowitz, email, June 23, 2021.  
  11. “With non-diabetic hypoglycemia”: Dr. Berkowitz, phone interview, June 22, 2021.  
  12. “a simple DIET may relieve your symptoms”: Roberta Ruggiero, The Do’s and Don’ts of Hypoglycemia: An Everyday Guide to Low Blood Sugar Too Often Misunderstood and Misdiagnosed! (Hollywood, Florida: Frederick Fell Publishers, Inc., 2017), 23. 
  13. 2,200 people with low blood sugar, many of whom went on to develop type 2 diabetes: A growing number of integrative physicians and health experts speculate that reactive hypoglycemia may be a precursor to type 2 diabetes. 
  14. Most respondents …  had symptoms of hypoglycemia before they received their diagnosis of type 2 diabetes: Roberta Ruggiero, phone conversation, September 29, 2023; Roberta Ruggiero, The Do’s and Don’ts of Hypoglycemia, 158–160. 
  15. These veggies … don’t spike your blood sugar levels: “Non-starchy Vegetables,” American Diabetes Association, accessed August 15, 2023, https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/non-starchy-vegetables.
  16. Don’t be fooled by the word “natural”: Gavin Van de Walle, “What Are Simple Sugars? Simple Carbohydrates Explained,” Healthline, January 7, 2019, https://www.healthline.com/nutrition/simple-sugars.
  17. These inferior carbs have been stripped of their fiber and nutritional value: Adda Bjarnadottir, “Why Refined Carbs Are Bad for You,” Healthline, updated April 21, 2023, https://www.healthline.com/nutrition/why-refined-carbs-are-bad.
  18. “highly processed food”: David S. Ludwig et al., “The Carbohydrate-Insulin Model: A Physiological Perspective on the Obesity Pandemic,” The American Journal of Clinical Nutrition 114, no. 6 (December 2021): 1873–1885, https://doi.org/10.1093/ajcn/nqab270.
  19. Common low blood sugar symptoms: HSF Infographic, “Are You on the Blood Sugar Rollercoaster?” 
  20. insulin resistance: WebMD Editorial Contributors, “Insulin Resistance,” medically reviewed by Michael Dansinger on July 7, 2023, WebMD, https://www.webmd.com/diabetes/insulin-resistance-syndrome.
  21. High blood sugar can contribute to metabolic syndrome: “What is Metabolic Syndrome?” National Heart, Lung, and Blood Institute, last updated May 18, 2022, https://www.nhlbi.nih.gov/health/metabolic-syndrome.
  22. 96 million American adults have prediabetes: Robert Glatter, “Half of Adults in the U.S. Have Diabetes or Pre-Diabetes, Study Finds,” Forbes, September 8, 2015, https://www.forbes.com/sites/robertglatter/2015/09/08/50-percent-of-adults-in-u-s-have-diabetes-or-pre-diabetes-study-finds/?sh=7c5da64347bd.
  23. Type 1 diabetes: “Statistics About Diabetes,” American Diabetes Association, last modified July 28, 2022, https://www.diabetes.org/about-us/statistics/about-diabetes.
  24. 33 million to 35 million Americans have type 2 diabetes: “Type 2 Diabetes,” Centers for Disease Control and Prevention, last reviewed April 18, 2023, https://www.cdc.gov/diabetes/basics/type2.html.
  25. nearly 50 percent of adults have diabetes or prediabetes: Andy Menke et al., “Prevalence of and Trends in Diabetes Among Adults in the United States, 1988–2012,” Journal of the American Medical Association 314, no. 10 (September 8, 2015): 1021–1029, https://doi.org/10.1001/jama.2015.10029.

Chapter 9: Reason #5 Why You Blew Your Diet:
Heartbreak Bingeing Hurried in After a Loved One Died 

  1. “After the death of my dad and my divorce”: Theresa, a subscriber to my list, email to author. Her last name is being withheld at her request.
  2. Breathe, Yawn, Play: See Chapter 4, “Ask ‘Why?’ to Unleash Your Power,” page 43.
  3. play the soothing composition “Weightless”: Marconi Union, “Weightless (Official Video),” YouTube video, September 4, 2014, 8:08, www.youtube.com/watch?v=UfcAVejslrU.
  4. a word for “the weight a person gains … due to unhappiness”: “Kummerspeck,” Dictionary.com, accessed August 14, 2023, https://www.dictionary.com/browse/kummerspeck.
  5. “In the face of loss, I gained”: Jehan Roberson, “I Ate My Way Through Grief: How Four Deaths in 18 Months Changed My Body,” Vice, April 13, 2017, https://www.vice.com/en/article/8qpapa/i-ate-my-way-through-grief.
  6. “There is no ‘normal’ appetite in grief”: Megan Devine, It’s OK That You’re Not OK: Meeting Grief and Loss in a Culture That Doesn’t Understand (Louisville, CO: Sounds True, 2017); Megan Devine (@refugeingrief), “Overeating, being unable to eat or eating poorly are all #perfectlynormal in grief,” Instagram, August 14, 2023, https://www.instagram.com/p/Cv72Tk7KSfq/.
  7. “After a major loss”: Colin Murray Parkes, “Coping with Loss: Bereavement in Adult Life,” British Medical Journal 316 (March 14, 1998): 856–859, https://doi.org/10.1136/bmj.316.7134.856.
  8. “Grief has … turned me into a lazy lump of dough”: “A Symptom of Grief Not Often Talked About: Weight Gain,” DishsoapOnASponge (username), Reddit Grief Support forum, 2018, https://www.reddit.com/r/GriefSupport/comments/e3ng0j/a_symptom_of_grief_not_often_talked_about_weight/; “Gaining a LOT of Weight After Bereavement,” My Fitness Pal, September 2011, https://community.myfitnesspal.com/en/discussion/356827/gaining-a-lot-of-weight-after-bereavement
  9. Bereavement may “lead to binge eating and poor eating habits”: Aldair J. Oliveira et al., “The Influence of Bereavement on Body Mass Index: Results from a National Swedish Survey,” PLOS One 9, no. 4 (April 23, 2014), https://doi.org/10.1371/journal.pone.0095201.
  10. After losing a spouse, the remaining partner may consume more comfort foods: Cristopher P. Fagundes and E. Lydia Wu, “Biological Mechanisms Underlying Widowhood’s Health Consequences: Does Diet Play a Role?,” Comprehensive Psychoneuroendocrinology 7, no. 100058 (August 2021), https://doi.org/10.1016/j.cpnec.2021.100058.
  11. grief and bereavement triggered BED in these subjects: Kathleen M. Pike et al., “Antecedent Life Events of Binge-Eating Disorder,” Psychiatry Research 142, no. 1 (May 30, 2006): 19–29, https://doi.org/10.1016/j.psychres.2005.10.006.
  12. Adverse life experiences may lead to obesity and BED: Giovanni Luca Palmisano, Marco Innamorati, and Johan Vanderlinden, “Life Adverse Experiences in Relation with Obesity and Binge Eating Disorder: A Systematic Review,” Journal of Behavioral Addictions 5, no. 1 (March 1, 2016): 11–31, https://doi.org/10.1556/2006.5.2016.018; Daniela Degortes et al., “Stressful Life Events and Binge Eating Disorder,” European Eating Disorders Review 22, no. 5 (July 18, 2014): 378–82, https://doi.org/10.1002/erv.2308; Marie Reid et al., “Stuffing Down Feelings: Bereavement, Anxiety and Emotional Detachment in the Life Stories of People with Eating Disorders,” Health & Social Care in the Community 28, no. 3 (December 15, 2019): 979–987, https://doi.org/10.1111/hsc.12930; Mingming Yu, “‘Jolly Fat’ or ‘Sad Fat’: A Systematic Review and Meta-analysis of the Association Between Obesity and Depression Among Community-Dwelling Older Adults,” Aging & Mental Health 26, no. 1 (December 10, 2020): 13–25, https://doi.org/10.1080/13607863.2020.1857687.
  13. “After my step dad passed away, I gained 70 pounds in 3 months”: Jonathan Van Ness (@jvn), Instagram, April 17, 2018, https://www.instagram.com/p/BhsBoWwhQtt/; Julie Mazziotta, “‘Queer Eye’s’ Jonathan Van Ness Once Gained 70 Lbs. in 3 Months: ‘I Just Could Not Stop Eating,’” People Magazine, April 18, 2018, https://people.com/health/queer-eye-jonathan-van-ness-weight-loss-journey/; Tracy Moore, “Why Some People Gain Weight While Grieving,” MEL Magazine, accessed October 29, 2023, https://melmagazine.com/en-us/story/why-some-people-gain-weight-while-grieving.
  14. “The meaning is what we do after the loss”: “Shining Light Into The Dark With David Kessler,” November 21, 2022, The Coca-Cola Compassion Lab, produced by the Coca-Cola Leadership Summit, podcast, audio, 50:52, https://cokecmosummit.com/podcast/; “David Kessler: How to Find Meaning After Loss,” TED, Cloe Shasha Brooks, curator, How to Deal with Difficult Feelings, YouTube video, September 1, 2021, 12:52, https://www.youtube.com/watch?v=D3azoUEEy3E; David Kessler, “Misconceptions about the 5 Stages of Grief,” Grief.com, https://grief.com/misconceptions/; Kessler, Finding Meaning: The Sixth Stage of Grief (Scribner, September 1, 2020); Kessler, “Grief triggers growth and can create a new foundation for you to receive even greater gift from the Universe.,” quote from Grief.com, accessed October 29, 2023, https://grief.com/grief-quotes-memes/grief-triggers-growth-and-can-create-a-new-foundation-quotes-by-louise-hay-and-david-kessler/.
  15. “Do we just go through our grief, or do we grow through it?”: “Shining Light into the Dark with David Kessler.”

Chapter 10: Reason #6 Why You Blew Your Diet:
Breaking Up Is Hard … On Your Diet 

  1. “After my divorce, food became my fun, my release, my drug of choice”: Jamie D., telephone interview, May 22, 2022, name withheld at her request. 
  2. Tina Turner’s hit song “What’s Love Got to Do with It?”: Tina Turner, “What’s Love Got to Do with It,” Track 2 on Private Dancer, Capitol Records, 1984.
  3. Couples who experienced stress in their relationships: Mark A. Pachucki, Paul F. Jacques, and Nicholas A. Christakis, “Social Network Concordance in Food Choice Among Spouses, Friends, and Siblings,” American Journal of Public Health 101, no. 11 (October 17, 2011): 2170–2177, https://doi.org/10.2105/ajph.2011.300282.
  4. Stress in troubled marriages can lead to bigger tummies: Kira S. Birditt et al., “Chronic Stress and Negative Marital Quality Among Older Couples: Associations with Waist Circumference,” The Journals of Gerontology: Series B 74, no. 2 (September 24, 2016): 318–328, https://doi.org/10.1093/geronb/gbw112. Also see Laura K. Cobb et al., “Changes in Body Mass Index and Obesity Risk in Married Couples Over 25 Years: The ARIC Cohort Study,” American Journal of Epidemiology 183, no. 5 (March 2016): 435–443, https://doi.org/10.1093/aje/kwv112; Jay Teachman, “Body Weight, Marital Status, and Changes in Marital Status,” Journal of Family Issues 37, no. 1 (November 11, 2013), https://doi.org/10.1177/0192513X13508404; Lynsey K. Romo, “An Examination of How People Who Have Lost Weight Communicatively Negotiate Interpersonal Challenges to Weight Management,” Health Communication 33, no. 4 (February 2, 2017): 469–477, https://doi.org/10.1080/10410236.2016.1278497.  
  5. “Divorce generally predicted weight gain”: Jutta Mata et al., “How Cohabitation, Marriage, Separation, and Divorce Influence BMI: A Prospective Panel Study,” Health Psychology 37, no. 10 (2018): 948–958, https://doi.org/10.1037/hea0000654.
  6. Children of Parents in Troubled Marriages May Gain Weight, Too: Alice Goisis, Berkay Özcan, and Philippe Van Kerm, “Do Children Carry the Weight of Divorce?,” Demography 56, no. 3 (June 11, 2019): 785–811, https://doi.org/10.1007/s13524-019-00784-4.
  7. the controversial concept of getting a “revenge body”: Jade Biggs, “Praising Someone’s ‘Revenge Body’ is Problematic—This is Why We All Need to Stop,” Cosmopolitan, updated February 4, 2022, https://www.cosmopolitan.com/uk/body/health/a38969607/revenge-body-problematic-khloe-kardashian/.

Chapter 11: Reason #7 Why You Blew Your Diet: You Relied on Comfort Crunching While Reeling from Trauma 

  1. “All of us who have been broken and scarred by trauma”: Bruce D. Perry and Oprah Winfrey, What Happened to You? Conversations on Trauma, Resilience, and Healing (New York: Flatiron Books, 2021), 298.
  2. Trauma. Do a Google search: Over the years, including during the pandemic, the number of people searching trauma kept getting higher and higher.
  3. Marconi Union’s “Weightless”: “Marconi Union—Weightless (Official Video),” JustMusicTV, YouTube, September 4, 2014, 8:08, www.youtube.com/watch?v=UfcAVejslrU.
  4. “Trauma is perhaps the most avoided, ignored”: Peter A. Levine, Ergos Institute of Somatic Education, accessed September 4, 2023, https://www.somaticexperiencing.com/.
  5. “part of the human condition”: Matthew J. Friedman, “PTSD History and Overview,” National Center for PTSD, US Department of Veterans Affairs, accessed August 25, 2023, https://www.ptsd.va.gov/professional/treat/essentials/history_ptsd.asp.
  6. soldiers returning from battle: “PTSD and Shell Shock,” History Channel, last modified March 28, 2023, https://www.history.com/topics/inventions/history-of-ptsd-and-shell-shock.
  7. people became increasingly aware of trauma’s far-reaching effects: Charles R. Marmar et al., “Course of  Posttraumatic Stress Disorder 40 Years After the Vietnam War: Findings from the National Vietnam Veteran Longitudinal Study,” JAMA Psychiatry 72, no. 9 (September 2015): 875–881, https://doi.org/10.1001/jamapsychiatry.2015.0803.
  8. 70 percent of US adults: “How Common is PTSD in Adults?” National Center for PTSD, US Department of Veterans Affairs, accessed August 23, 2023, https://www.ptsd.va.gov/understand/common/common_adults.asp.
  9. post-traumatic stress disorder, or PTSD: “What Is Posttraumatic Stress  Disorder (PTSD)?” American Psychiatric Association, reviewed by Monica Taylor-Desir, November 2022, https://www.psychiatry.org/patients-families/ptsd/what-is-ptsd; “Post-Traumatic Stress Disorder (PTSD),” Mayo Clinic, December 13, 2022, https://www.mayoclinic.org/diseases-conditions/post-traumatic-stress-disorder/symptoms-causes/syc-20355967.
  10. can occur in “all people, of any ethnicity, nationality or culture, and at any age”: American Psychiatric Association (APA), The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, Text Revision(DSM-5-TR), APA Publishing, 2022, https://www.psychiatry.org/psychiatrists/practice/dsm.
  11. females are twice as likely to get PTSD: Amy Novotney, “Women Who Experience Trauma Are Twice as Likely as Men to Develop PTSD. Here’s Why,” American Psychological Association, April 13, 2023, https://www.apa.org/topics/women-girls/women-trauma.
  12. So how do you know if you, a loved one, or colleague has PTSD?: “How Do I Know If I Have PTSD?,” WebMD, medically reviewed by Smitha Bhandari on February 26, 2024, https://www.webmd.com/mental-health/do-i-have-ptsd.
  13. someone who has PTSD … may engage in self-destructive behavior: Jordana L. Sommer et al., “PTSD’s Risky Behavior Criterion: Associated Risky and Unhealthy Behaviors and Psychiatric Correlates in a Nationally Representative Sample,” Journal of Anxiety Disorders 73 (June 2020): 102247, https://doi.org/10.1016/j.janxdis.2020.102247.
  14. “Trauma is … what happens inside you as a result of what happened to you”: Maurizio Benazzo and Zaya Benazzo, directors, The Wisdom of Trauma, featuring Dr. Gabor Maté, produced by Science and Nonduality, May 27, 2022, https://thewisdomoftrauma.com/about-the-film/.
  15. trauma has risen to the forefront of our consciousness: Bessel van der Kolk, The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma (New York: Penguin Publishing Group, 2015).
  16. “Trauma affects the entire human organism”: Dr. van der Kolk, The Body Keeps the Score, 53; New York Times bestsellers, 257 weeks on the list, September 27, 2023, https://www.nytimes.com/books/best-sellers/.
  17. “what makes you resilient to trauma”: Krista Tippett, “How Trauma Lodges in the Body,” interview with Dr. van der Kolk, October 20, 2017, On Being, podcast, audio, 52:05, https://www.dailygood.org/story/1824/how-trauma-lodges-in-the-body-on-being/.  
  18. “[Y]our past traumas are your ‘Sacred Wounds’”: Katherine Woodward Thomas, Calling in “The One”: 7 Weeks to Attract the Love of Your Life, Revised and Expanded (Harmony/Rodale, 2021), 87. 
  19. You’ve been traumatized and developed PTSD: Barbara Brody, “The Link Between Trauma and Binge Eating,” medically reviewed by Joseph Goldberg, WebMD, January 24, 2015, https://www.webmd.com/mental-health/eating-disorders/binge-eating-disorder/features/ptsd-binge-eating.
  20. people who developed binge-eating habits were more likely to have experienced high levels of trauma in their lives: Joel Braun et al., “Trauma Exposure, DSM-5 Posttraumatic Stress, and Binge Eating Symptoms: Results From a Nationally Representative Sample,” Journal of Clinical Psychiatry 80, no. 6 (October 22, 2019), https://www.psychiatrist.com/jcp/trauma/ptsd/posttraumatic-stress-and-binge-eating/.
  21. based on responses from more than 50,000 females: Laura D. Kubzansky et al., “The Weight of Traumatic Stress: A Prospective Study of Posttraumatic Stress Disorder Symptoms and Weight Status in Women,” JAMA Psychiatry 71, no. 1 (January 2014): 44-51, https://doi.org/10.1001/jamapsychiatry.2013.2798.
  22. They also were far more likely to be obese: Timothy D. Brewerton et al., “Extreme Obesity and its Associations with Victimization, PTSD, Major Depression and Eating Disorders in a National Sample of Women,” Journal of Obesity and Eating Disorders 1, no. 2 (November 21, 2015): 6, https://doi.org/10.21767/2471-8203.100010.
  23. survivors of sexual violence … had nearly four times the odds of developing disordered eating later in life:Aurore Malet-Karas et al., “Disordered Eating as a Repercussion of Sexual Assault: A Consequence to Consider,” Eating and Weight Disorders 17 (2022): 2095–2106, https://doi.org/10.1007/s40519-021-01356-5.
  24. Experts call this post-traumatic growth (PTG): “Post-Traumatic Growth,” Psychology Today, accessed September 11, 2022, https://www.psychologytoday.com/us/basics/post-traumatic-growth; Victoria Stokes, “Post-Traumatic Growth: How to Start Healing: It’s No Easy Road, but Experts Say Trauma Can Lead to New Beginnings,” medically reviewed by Bethany Juby, Healthline, May 26, 2021, https://www.healthline.com/health/what-is-post-traumatic-growth#When-and-how-to-seek-help.
  25. “The wound is the place where the light enters you”: “Rumi Quotes,” Rumi Network, accessed September 24, 2023, Shahram Shiva, https://www.rumi.net/rumi_poems_main.htm.  
  26. “People who’ve gone through shattering experiences… [can] use them as fuel for the transformational journey”: Dawson Church, “How My House Burned Down and I Got Happy! Neuroscience of Happiness! Bliss Brain,” Michael Sandler’s Inspire Nation, YouTube video, September 4, 2020, 1:14:32, https://www.youtube.com/watch?v=TIgaVab_dK0.

Additional References for Chapter 11

Chapter 12: Reason #8 Why You Blew Your Diet:
Watching Your Loved One Suffer Set Off Caregiving Chomping

  1. “Caretaking itself does not cause weight gain”: Aging Care participant comment, discussion forum, June 2022, https://www.agingcare.com/questions/have-any-of-you-put-weight-on-since-being-a-caregiver-475403.htm.
  2. When her mother was suffering from dementia: Jeanne Erdmann, email to author, September 5, 2023. 
  3. about one in five Americans: AARP and National Alliance for Caregiving, “Caregiving in the United States 2020,” AARP, Washington, D.C., May 14, 2020, https://doi.org/10.26419/ppi.00103.001.
  4. While you pour your heart into watching over your loved one: Susan C. Reinhard et al., “Valuing the Invaluable 2023 Update: Strengthening Supports for Family Caregivers,” AARP Public Policy Institute, March 8, 2023, https://www.aarp.org/ppi/info-2015/valuing-the-invaluable-2015-update.html.
  5. You also may be a parent who does double duty: Juliana Menasce Horowitz, “More than Half of Americans in Their 40s are ‘Sandwiched’ Between an Aging Parent and Their Own Children,” Pew Research Center, April 8, 2022, https://www.pewresearch.org/short-reads/2022/04/08/more-than-half-of-americans-in-their-40s-are-sandwiched-between-an-aging-parent-and-their-own-children/.
  6. Caregiving can be unbelievably stressful: “Caregiver Activities, Duties, and Responsibilities,” Caring Info, accessed September 1, 2023, https://www.caringinfo.org/planning/caregiving/caregiver-duties-and-activities/.
  7. Those taking care of others: Mindy Schlanker, “Caregiver Stress Confirmed in Stress Study,” Caregiver List, February 24, 2012, https://www.caregiverlist.com/news/background-check-news/86/caregiver-stress-confirmed-in-stress-study.
  8. caregivers show symptoms: Hai-Mei Geng et al., “Prevalence and Determinants of Depression in Caregivers of Cancer Patients,” Medicine (Baltimore) 97, no. 39 (September 28, 2018): e11863, https://doi.org/10.1097%2FMD.0000000000011863.
  9. “To care for those who once cared for us”: Tia Walker and Peggy Speers, The Inspired Caregiver: Finding Joy While Caring for Those You Love (CreateSpace, July 15, 2013).
  10. The caregivers also had a greater likelihood of being overweight or obese: Sophie Gottschalk, Hans-Helmut König, and Christian Brettschneider, “The Association Between Informal Caregiving and Behavioral Risk Factors: A Cross-Sectional Study,” International Journal of Public Health 65, no. 6 (June 9, 2020): 911–921, https://doi.org/10.1007/s00038-020-01402-6; Rachel M. Radin et al., “Maternal Caregivers Have Confluence of Altered Cortisol, High Reward-Driven Eating, and Worse Metabolic Health,” PLOS One 14, no. 8 (August 14, 2019), https://doi.org/10.1371/journal.pone.0221354.
  11. 63 percent of caregivers reported that their eating habits were worse than before: Caregiver Action Network, “Caregiver Statistics,” https://www.caregiveraction.org/resources/caregiver-statistics and “Caregiver Health,” Family Caregiver Alliance, https://www.caregiver.org/resource/caregiver-health/, both accessed September 24, 2023.
  12. mothers with autistic children: Danielle Roubinov et al., “Is it Me or My Child? The Association Between Maternal Depression and Children’s Behavior Problems in Mothers and Their Children with or without Autism,” Family Process 62, no. 2 (August 25, 2022): 737–753, https://doi.org/10.1111/famp.12810.
  13. “Give yourself credit”: “10 Tips for Family Caregivers,” Caregiver Action Network, accessed September 1, 2023, https://www.caregiveraction.org/resources/10-tips-family-caregivers.

Chapter 13: Reason #9 Why You Blew Your Diet: Trying Times Triggered Stress Splurging

  1. “Stressed spelled backwards is desserts”: Loretta LaRoche, “Love Can Combat Stress,” Lovin Self, February 25, 2016, https://lovinself.wordpress.com/tag/loretta-laroche/. Dozens of decorative objects, including pillows, mugs, T-shirts, wooden plaques, and novelty items feature the quote: “Stressed spelled backwards is desserts. Coincidence? I think not.” Author unknown, accessed August 10, 2023, http://www.quotss.com/quote/Stressed-spelled-backwards-is-desserts-Coincidence-I-think-not!.
  2. When stress strikes, Lorena D. often feels “drawn to carbs”: Lorena D., email to author, May 20, 2021, after I invited people on my mailing list to share stress-eating stories. Last name withheld at her request.
  3. two-thirds of American adults felt overwhelmed by a “barrage of external stressors”: “Stress in America 2022: Concerned for the Future, Beset by Inflation,” American Psychological Association, October 2022, https://www.apa.org/news/press/releases/stress/2022/concerned-future-inflation; SingleCare Team, “Stress Statistics 2023: How Common is Stress and Who’s Most Affected?” medically reviewed by Scott Dershowitz, The Checkup by SingleCare, updated February 3, 2023, https://www.singlecare.com/blog/news/stress-statistics/.
  4. When you’re feeling stress, your body releases a flood of cortisol: Ariana M. Chao et al., “Stress, Cortisol, and Other Appetite‐Related Hormones: Prospective Prediction of 6‐Month Changes in Food Cravings and Weight,” Obesity 25, no. 4 (March 28, 2017): 713–720, https://doi.org/10.1002/oby.21790; Anne E. Moyer et al., “Stress‐Induced Cortisol Response and Fat Distribution in Women,” Obesity Research 2, no. 3 (May 1994): 255–262, https://doi.org/10.1002/j.1550-8528.1994.tb00055.x; Tammy J. Core et al., “Life is Uncertain, Eat Dessert First: Uncertainty Causes Controlled and Unemotional Eaters to Consume More Sweets,” Appetite 131 (December 2018): 6872, https://doi.org/10.1016/j.appet.2018.09.006; “You Guessed It: Long-Term Stress Can Make You Gain Weight,” Cleveland Clinic, March 1, 2023, https://health.clevelandclinic.org/stress-and-weight-gain/.
  5. women who were obese had the most significant amounts of cortisol: Sarah E. Jackson, Clemens Kirschbaum, and Andrew Steptoe, “Hair Cortisol and Adiposity in a Population‐Based Sample of 2,527 Men and Women Aged 54 to 87 Years,” Obesity 25, no. 3 (February 23, 2017): 539–544, https://doi.org/10.1002/oby.21733; Sally Robertson, “Obesity and Stress,” reviewed by Benedette Cuffari, News-Medical.Net, updated December 22, 2022, https://www.news-medical.net/health/Obesity-and-stress.aspx; Lisa Rapoport, “More Evidence Linking Stress to Obesity,” Reuters Health, February 23, 2017, https://www.reuters.com/article/us-health-stress-cortisol-obesity/more-evidence-linking-stress-to-obesity-idUSKBN17130P.
  6. elevated levels of cortisol during a period of chronic stress were strongly correlated with a higher intake:Clifford J. Roberts, Iain C. Campbell, and Nick Troop, “Increases in Weight During Chronic Stress are Partially Associated with a Switch in Food Choice towards Increased Carbohydrate and Saturated Fat Intake,” European Eating Disorders Review 22, no. 1 (October 4, 2013): 77–82, https://doi.org/10.1002/erv.2264; A. Janet Tomiyama, “Stress and Obesity,” Annual Review of Psychology 70 (January 2019): 703–718, https://doi.org/10.1146/annurev-psych-010418-102936.
  7. “The [‘body-ody’] hook literally came from me dancing in the mirror and admiring my fluff.”: “Who Gives Megan Thee Stallion Better Advice: Beyonce or Jay-Z?,” The Late Show with Stephen Colbert, December 10, 2020, YouTube video, 4:54, https://www.youtube.com/watch?v=3DpBncDdWKM; “Megan Thee Stallion—Body [Official Video],” YouTube video, November 20, 2020, 2:53, https://www.youtube.com/watch?v=7PBYGu4Az8s.
  8. Covid … led people to eat more junk foods, exercise less: Michael Moss, “Has Pandemic Snacking Lured Us Back to Big Food and Bad Habits?” New York Times, June 16, 2020, https://www.nytimes.com/2020/06/16/well/eat/pandemic-snacking-junk-food-habits-eating-weight.html; Sara De Nucci et al., “Public Health Response to the SARS-CoV-2 Pandemic: Concern about Ultra-Processed Food Consumption,” Foods 11, no. 7 (March 25, 2022): 950, https://doi.org/10.3390/foods11070950.
  9. two in five packed on more than fifteen pounds: Jagdish Khubchandani, “COVID-19 Pandemic and Weight Gain in American Adults: A Nationwide Population-Based Study,” Diabetes & Metabolic Syndrome: Clinical Research & Reviews 16, no. 1, January 2022, https://doi.org/10.1016/j.dsx.2022.102392; Elizabeth Pegg Frates, “Did We Really Gain Weight During the Pandemic?,” Harvard Health Publishing, Harvard Medical School, October 5, 2021, https://www.health.harvard.edu/blog/did-we-really-gain-weight-during-the-pandemic-202110052606.
  10. “loving your body ONLY when it’s a ‘perfect shape’… is like only loving your kids when they are well-behaved”: Jennifer “Jay” Palumbo, email to author, October 17, 2022; Palumbo, “The Body Positive Movement Encourages Inclusion, Not Obesity,” Forbes, May 12, 2022, https://www.forbes.com/sites/jenniferpalumbo/2022/05/12/how-the-body-positive-movement-doesnt-encourage-obesity-but-inclusion.
  11. many people had challenges fitting into their favorite prepandemic clothes: Michelle Morton, phone interview, May 22, 2022; stories also shared, May 20, 2022, by Isla Zyair, Leah Frazier, Jill S. Cohen, Lisa Goldberg, and Heather Welch; “Over 70% of Americans are More Conscious of Their Physical Health Post-Pandemic,” Nutrisystem, accessed January 11, 2025, https://leaf.nutrisystem.com/americans-health-conscious-post-pandemic/.
  12. Journalist Virginia Sole-Smith: Email to author, March 20, 2023; Virginia Sole-Smith, “Post-Pandemic Wardrobe Anxiety Has Nothing to Do with Your Body: Leaving the House Again Feels Weird and Getting Dressed is Hard. But Dieting Isn’t the Fix.,” InStyle, May 12, 2021, https://www.instyle.com/lifestyle/wardrobe-anxiety-post-pandemic.
  13. body positivity movement: Meredith Griffin, K. Alysse Bailey, and Kimberly J. Lopez, “#BodyPositive? A Critical Exploration of the Body Positive Movement Within Physical Cultures Taking an Intersectionality Approach,” Frontiers in Sports and Active Living 4 (October 10, 2022), https://doi.org/10.3389/fspor.2022.908580; Rachel Cohen et al., “#bodypositivity: A Content Analysis of Body Positive Accounts on Instagram,” Body Image 29 (June 2019): 47–57, https://doi.org/10.1016/j.bodyim.2019.02.007.
  14. The Body Positive: Frequently Asked Questions, The Body Positive, accessed August 9, 2023, www.thebodypositive.org/faq.
  15. If you have a healthy body image: Mary West, “What to Know about the Body Positivity Movement,” medically reviewed by Bethany Juby, Medical News Today, April 29, 2022, https://www.medicalnewstoday.com/articles/body-positivity; “Body Image,” US Department of Health and Human Services Office on Women’s Health, updated February 17, 2021, https://www.womenshealth.gov/mental-health/body-image-and-mental-health/body-image.
  16. “Treat your body… like… it’s a vehicle to your dreams”: Taryn Brumfitt, “‘Your Body is a Vehicle to Achieving Your Dreams, Not an Ornament.’ Founder of the Body Image Movement Taryn Brumfitt Gives Us Her Top 5 Tips for Gaining a More Positive View of Our Bodies in 2017,” BBC Breakfast, January 16, 2017, Facebook video, 3:41, https://www.facebook.com/watch/?v=1577819158898883. 
  17. 83 percent of participants were more motivated to improve their health than to lose weight for physical appearances: Ree Hines, “New Survey Finds There’s a Major Change in Why People Want to Lose Weight,” Today, May 23, 2022, https://www.today.com/health/diet-fitness/new-mayo-clinic-survey-finds-reasons-lose-weight-changed-post-pandemic-rcna30112; Tara Schmidt, “Findings from the New Mayo Clinic Diet Assessment of 1 million+ Americans,” Mayo Clinic Connect, April 7, 2022, https://connect.mayoclinic.org/blog/weight-management-1/newsfeed-post/findings-from-the-new-mayo-clinic-diet-assessment-of-1-million-americans/.

Chapter 14: Reason #10 Why You Blew Your Diet: You Crumpled Under Pressure from Polite Sugar Pushers

  1. “[T]he people who pressure you [to eat] do it out of love”: Susan Albers, email to author, October 4, 2023. 
  2. enjoying meals with your family or special people: Jill Anderson, “The Benefit of Family Mealtime,” Harvard Graduate School of Education, Harvard EdCast, April 1, 2020, https://www.gse.harvard.edu/news/20/04/harvard-edcast-benefit-family-mealtime.
  3. 45.7 percent of female participants who “never” experienced family support were least likely to shed pounds: Michaela Kiernan et al., “Social Support for Healthy Behaviors: Scale Psychometrics and Prediction of Weight Loss Among Women in a Behavioral Program,” Obesity 20, no. 4 (September 11, 2012): 756–764, https://doi.org/10.1038/oby.2011.293.
  4. “group-based programs provided support lacking from friendships”: Kiernan et al., “Social Support for Healthy Behaviors.”
  5. “Romantic partners can stymie a significant other’s weight loss goals”: Jennifer A. Theiss, Amanda M. Carpenter, and John Leustek, “Partner Facilitation and Partner Interference in Individuals’ Weight Loss Goals,” Qualitative Health Research 26, no. 10 (April 22, 2015): 1318–30, https://doi.org/10.1177/1049732315583980.
  6. the derisive attitude that weight-watching people may get from loved ones: Katie Whale, Fiona B. Gillison, and Paula C. Smith, “‘Are You Still on That Stupid Diet?’: Women’s Experiences of Societal Pressure and Support Regarding Weight Loss, and Attitudes towards Health Policy Intervention,” Journal of Health Psychology 19, no. 12 (August 8, 2013): 1536–46, https://doi.org/10.1177/1359105313495072.
  7. when one partner loses weight, it may cause conflict: Lynsey Kluever Romo and René M. Dailey, “Weighty Dynamics: Exploring Couples’ Perceptions of Post-Weight-Loss Interaction,” Health Communication 29, no. 2 (October 24, 2013): 193–204, https://doi.org/10.1080/10410236.2012.736467.
  8. When “significant others … were not supportive”: Romo and Dailey, “Weighty Dynamics.”
  9. “Nothing … establishes friendship so forcefully as eating together”: Jonathan Safran Foer, Eating Animals(New York: Little Brown, 2010).
  10. Friends, especially female buddies, influence others’ weight and health habits: Solveig A. Cunningham et al., “Is There Evidence that Friends Influence Body Weight? A Systematic Review of Empirical Research,” Social Science & Medicine 75, no. 7 (October 2012): 1175–1183, https://doi.org/10.1016/j.socscimed.2012.05.024.
  11. if a close friend was obese: Nicholas A. Christakis and James H. Fowler, “The Spread of Obesity in a Large Social Network over 32 Years,” New England Journal of Medicine 357, no. 4 (July 26, 2007): 370–379, https://doi.org/10.1056/nejmsa066082.
  12. loved ones or friends can serve as either negative or positive influences: Mark A. Pachucki, Paul F. Jacques, and Nicholas A. Christakis, “Social Network Concordance in Food Choice Among Spouses, Friends, and Siblings,” American Journal of Public Health 101, no. 11 (October 17, 2011): 2170–2177, https://doi.org/10.2105/ajph.2011.300282.

Additional References for Chapter 14

Chapter 15: Reason #11 Why You Blew Your Diet:
For Women Only: You Did Time-of-Month or Time-of-Life Noshing 

  1. “[At age 40,] you cannot eat the way you did when you were 20: Pamela Peeke, Fight Fat After Forty: The Revolutionary Three-Pronged Approach that Will Break Your Stress-Fat Cycle and Make You Healthy, Fit, and Trim for Life (Penguin Publishing Group, 2001). 
  2. women who consumed a lot of calorie-loaded, sugary, fatty, salty foods were three times more likely to have symptoms of PMS: Melanie McGrice and Judi Porter, “The Effect of Low Carbohydrate Diets on Fertility Hormones and Outcomes in Overweight and Obese Women: A Systematic Review,” Nutrients 9, no. 3 (February 27, 2017): 204, https://doi.org/10.3390/nu9030204.  
  3. “high carbohydrate intake may worsen premenstrual symptoms”: Rania Hussein, “Premenstrual Syndrome Prevalence, and Correlation with Carbohydrate Intake in Young Women,” HealthMED 6, no. 3 (January 2012): 774–81, https://www.academia.edu/1502524/Volume_6_Number_3_2012_HealthMED_Journal; Cinzia Qualgia et al., “Association Between Dietary Habits and Severity of Symptoms in Premenstrual Syndrome,” International Journal of Environmental Research and Public Health 20, no. 3 (February 2023): 1717, https://doi.org/10.3390%2Fijerph20031717.
  4. “disordered eating behaviors also increase”: Özge Gizli Çoban et al., “Association of Premenstrual Dysphoric Disorder and Eating Behaviors Among Nursing Students: A Cross-Sectional Study,” Journal of Pediatric and Adolescent Genecology 34, no. 2 (April 2021): 203–208, https://doi.org/10.1016/j.jpag.2020.11.019.
  5. “lower rates of hot flashes and night sweats during menopause”: Saman Mohsenian et al., “Carbohydrate Quality Index: Its Relationship to Menopausal Symptoms in Postmenopausal Women,” Maturitas 150 (August 2021): 42–48, https://doi.org/10.1016/j.maturitas.2021.05.006.  
  6. Those with higher blood sugar levels … had more frequent hot flashes: Rebecca C. Thurston et al., “Vasomotor Symptoms and Insulin Resistance in the Study of Women’s Health Across the Nation,” Journal of Clinical Endocrinology and Metabolism 96, no. 10 (October 1, 2012): 3487–3494, https://doi.org/10.1210/jc.2012-1410.
  7. “Sugar was triggering hot flashes”: Kathy Smith, Moving Through Menopause: The Complete Program for Exercise, Nutrition, and Total Wellness (New York: Warner Books, 2002). 
  8. 50 percent of pregnant women gained more weight: Michelle A. Kominiarek and Alan M. Peaceman, “Gestational Weight Gain,” American Journal of Obstetrics & Gynecology 217, no. 6 (December 2017): 642–651,https://doi.org/10.1016/j.ajog.2017.05.040.
  9. if you’re breastfeeding: Anna Crollman, “Does Breastfeeding Help You Lose Weight?” Healthline, January 28, 2019, https://www.healthline.com/nutrition/breastfeeding-and-weight-loss.
  10. new mothers who fail to lose the pregnancy pounds are at increased risk for obesity later in life: Wendy J. Brown, Richard Hockey, and Annette J. Dobson, “Effects of Having a Baby on Weight Gain,” American Journal of Preventive Medicine 38, no. 2 (February 2010): 163–179, https://doi.org/10.1016/j.amepre.2009.09.044.  
  11. women whose diets were high in fast foods, soft drinks, sweets, and desserts struggled more with PMS symptoms: Bahareh MoradiFili et al., “Dietary Patterns are Associated with Premenstrual Syndrome: Evidence from a Case-Control Study,” Public Health Nutrition 23, no. 5 (April 2020): 833–842, https://doi.org/10.1017/S1368980019002192.
  12. new moms who ate a mostly low-carb, low-glycemic load diet: Ying Chen et al., “Association of the Low-Carbohydrate Dietary Pattern with Postpartum Weight Retention in Women,” Food & Function 12 (November 1, 2021): 10764–10772, https://doi.org/10.1039/d1fo00935d.
  13. a reduced-carbohydrate diet with moderate fat and high protein intake was the most effective way: Christopher Ford et al., “Evaluation of Diet Pattern and Weight Gain in Postmenopausal Women Enrolled in the Women’s Health Initiative Observational Study,” British Journal of Nutrition 117, no. 8 (April 2017): 1189–1197, https://doi.org/10.1017/S0007114517000952.

Chapter 16: Reason #12 Why You Blew Your Diet:
You Succumbed to Mindless Munching

  1. “When we don’t fully concentrate on our meals”: Jane Ogden, Eirini Oikonomou, and Georgina Alemany, “Distraction, Restrained Eating and Disinhibition: An Experimental Study of Food Intake and the Impact of ‘Eating on the Go,’” Journal of Health Psychology 22, no. 1 (July 10, 2016): 39–50,https://doi.org/10.1177/1359105315595119.
  2. your stomach needs up to twenty minutes before it receives “I’m full” signals: Jonathan Breton et al., “Gut Commensal E. coli Proteins Activate Host Satiety Pathways Following Nutrient-Induced Bacterial Growth,” Cell Metabolism 23, no. 2 (November 24, 2015): 324–34, https://doi.org/10.1016/j.cmet.2015.10.017.
  3. people who used their smartphones while eating consumed 15 percent more: Renata Fiche da Mata Gonçalves et al., “Smartphone Use While Eating Increases Caloric Ingestion,” Physiology & Behavior 204 (May 15, 2019): 93–99, https://doi.org/10.1016/j.physbeh.2019.02.021.
  4. not paying attention during a meal … led subjects to eat more food: Eric Robinson et al., “Eating Attentively: A Systematic Review and Meta-Analysis of the Effect of Food Intake Memory and Awareness on Eating,” American Journal of Clinical Nutrition 97, no. 4 (April 2013): 728–42, https://doi.org/10.3945/ajcn.112.045245; Mark Nathin, “Food for Thought: Examining the Consequences of Food Intake in the Presence of Television,” Georgia College, Undergraduate Research Journal 2, no. 1 (2022), https://kb.gcsu.edu/undergraduateresearch/vol2/iss1/3.
  5. folks who ate quickly were 2.2 times more likely to be obese: T. Ohkuma et al., “Association between Eating Rate and Obesity: A Systematic Review and Meta-Analysis,” International Journal of Obesity 39 (May 25, 2015): 1589–96, https://doi.org/10.1038/ijo.2015.96.

Additional References for Chapter 16

  • J.A. Saltzman et al., “Associations between Father Availability, Mealtime Distractions and Routines, and Maternal Feeding Responsiveness: An Observational Study,” Journal of Family Psychology 33, no. 4 (2019): 465–75,https://doi.org/10.1037/fam0000519.
  • Rose E. Oldham-Cooper et al., “Playing a Computer Game During Lunch Affects Fullness, Memory for Lunch, and Later Snack Intake,” American Journal of Clinical Nutrition 93, no. 2 (February 2011): 308–13, https://doi.org/10.3945/ajcn.110.004580.
  • Koutatsu Maruyama et al., “The Joint Impact on Being Overweight of Self Reported Behaviours of Eating Quickly and Eating until Full: Cross Sectional Survey,” BMJ 337 (October 21, 2008): a2002, https://doi.org/10.1136/bmj.a2002.
  • Shinichi Tanihara et al., “Retrospective Longitudinal Study on the Relationship between 8-Year Weight Change and Current Eating Speed,” Appetite 57, no. 1 (August 2011): 179–83, https://doi.org/10.1016/j.appet.2011.04.017.
  • Constantina M. Gatsonis and Angela C. Incollingo Rodriguez, “Association between Daily Smartphone Use and Consumption: Should We Put the Phones Down?,” Appetite 169 (February 1, 2022): 105872, https://doi.org/10.1016/j.appet.2021.105872.
  • Mark Nathin, “Food for Thought: Examining the Consequences of Food Intake in the Presence of Television,” Georgia College, Undergraduate Research Journal 2, no. 1 (2022), https://kb.gcsu.edu/undergraduateresearch/vol2/iss1/3.
  • Rohit Ashok Khot, Deepti Aggarwal, and Nandini Pasumarthy, “Understanding Screen-Based Dining Practices through the Lens of Mindful Eating,” in Proceedings of the 2022 CHI Conference on Human Factors in Computing Systems in New York, NY (April 29, 2022), https://doi.org/10.1145/3491102.3517651.

Chapter 17: Reasons #13 To 21 Why You Blew Your Diet: 
You Skimped on Sleep, Sat too Much, Skipped Sunshine, or Made Other Unhealthy Lifestyle Choices

  1. “When I finally decided to swap my diet soda for plain water, I couldn’t believe the results”: Kara Goldin, Undaunted: Overcoming Doubts and Doubters (New York: Harper Collins Leadership, 2020); Kara Goldin, emails to author, February 14 and 15, 2020. 
  2. one in three Americans don’t get enough zzzs: “CDC Newsroom: 1 in 3 Adults Don’t Get Enough Sleep: A Good Night’s Sleep is Critical for Good Health,” Centers for Disease Control and Prevention, last reviewed February 16, 2016, https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html.
  3. electronic gadgets emit an excess of blue light: “Blue Light Has a Dark Side: What is Blue Light? The Effect Blue Light Has on Your Sleep and More,” Harvard Health Publishing, Harvard Medical School, July 24, 2024, https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side.
  4. “research has established the links between lack of sleep and weight gain”: Michael J. Breus, “Too Little Sleep and Weight Gain? It’s a Brain Thing,” HuffPost, last modified November 1, 2013, https://www.huffpost.com/entry/sleep-weight-gain_b_3817046.
  5. sleep deprivation may be linked to cravings for junk foods: Stephanie M. Greer, Andrea N. Goldstein, and Matthew P. Walker, “The Impact of Sleep Deprivation on Food Desire in the Human Brain,” Nature Communications 4 (August 2013), https://doi.org/10.1038/ncomms3259.
  6. less than seven hours per night: Christopher B Cooper et al., “Sleep Deprivation and Obesity in Adults: A Brief Narrative Review,” BMJ Open Sport & Exercise Medicine 4, no. 1 (October 2018), https://doi.org/10.1136/bmjsem-2018-000392.
  7. Stress leads to poor sleep, which can cause uncontrolled eating: José Jesús Gázquez Linares et al., “Sleep Quality and the Mediating Role of Stress Management on Eating by Nursing Personnel,” Nutrients 11, no. 8 (July 26, 2019): 1731, https://doi.org/10.3390/nu11081731.
  8. people who ate dinner closer to their bedtime consumed more calories overall: Kathryn J. Reid, Kelly G. Baron, and Phyllis C. Zee, “Meal Timing Influences Daily Caloric Intake in Healthy Adults,” Nutrition Research 34, no. 11 (November 2014): 930–935, https://doi.org/10.1016/j.nutres.2014.09.010; Pennsylvania School of Medicine, “Timing Meals Later at Night Can Cause Weight Gain and Impair Fat Metabolism,” ScienceDaily, June 2, 2017, www.sciencedaily.com/releases/2017/06/170602143816.htm.
  9. eating more heavily at night: Cibele Aparecida Crispim et al., “Relationship Between Food Intake and Sleep Pattern in Healthy Individuals,” Journal of Clinical Sleep Medicine 7, no. 6 (December 15, 2011): 659–664, https://doi.org/10.5664/jcsm.1476.
  10. people who ate dinner an hour before bedtime burned less fat: Chenjuan Gu et al., “Metabolic Effects of Late Dinner in Healthy Volunteers—A Randomized Crossover Clinical Trial,” Journal of Clinical Endocrinology & Metabolism 105, no. 8 (August 2020): 2789–2802, 
    https://doi.org/10.1210/clinem/dgaa354.
  11. sedentary people had a higher desire for high-calorie, high-fat junk foods: Kristine Beaulieu et al., “Exercise Training Reduces Reward for High-Fat Food in Adults with Overweight/Obesity,” Medicine & Science in Sports & Exercise 52, no. 4 (April 2020): 900–908, 
    https://doi.org/10.1249/MSS.0000000000002205.
  12. public school teachers who took the most breaks from sitting during the day ate more nutritious foods:Leandro Dragueta Delfino et al., “Association of Sedentary Behaviour Patterns with Dietary and Lifestyle Habits Among Public School Teachers: A Cross-Sectional Study,” BMJ Open 10, no. 1 (2020), https://doi.org/10.1136/bmjopen-2019-034322.
  13. After working out, the subjects felt that they could treat themselves: Jessica West et al., “‘I Deserve a Treat’: Exercise Motivation as a Predictor of Post-Exercise Dietary Licensing Beliefs and Implicit Associations Toward Unhealthy Snacks,” Psychology of Sport and Exercise 32 (September 2017): 93–101, https://doi.org/10.1016/j.psychsport.2017.06.007.
  14. 41 percent of American adults: Allison C. Sylvetsky et al., “Consumption of Low-Calorie Sweeteners among Children and Adults in the United States,” Journal of the Academy of Nutrition and Dietetics 117, no. 3 (January 10, 2017): 441–448, https://doi.org/10.1016/j.jand.2016.11.004.
  15. The ABA contends that: “American Beverage Association Statement on Low-Calorie Sweeteners Opinion Piece,” American Beverage Association, July 10, 2013, 
    https://www.americanbeverage.org/education-resources/blog/post/american-beverage-association-statement-on-low-calorie-sweeteners-opinion-piece/.
  16. A review of more than 406,000 people: Meghan B. Azad et al., “Nonnutritive Sweeteners and Cardiometabolic Health: A Systematic Review and Meta-Analysis of Randomized Controlled Trials and Prospective Cohort Studies,” Canadian Medical Association Journal 189, no. 28 (July 2017): 929–939, https://doi.org/10.1503/cmaj.161390.
  17. participants did better at shedding pounds when they drank H2O: Madjd Ameneh et al., “Effects on Weight Loss in Adults of Replacing Diet Beverages with Water during a Hypoenergetic Diet: A Randomized, 24-Wk Clinical Trial,” American Journal of Clinical Nutrition 102, no. 6 (December 2015): 1305–1312, https://doi.org/10.3945/ajcn.115.109397.
  18. the World Health Organization (WHO) released guidelines: “WHO Advises Not to Use Non-Sugar Sweeteners for Weight Control in Newly Released Guideline,” World Health Organization, May 15, 2023, https://www.who.int/news/item/15-05-2023-who-advises-not-to-use-non-sugar-sweeteners-for-weight-control-in-newly-released-guideline.
  19. Insufficient H2O can lead to weight gain: “Dehydration,” Cleveland Clinic, last reviewed June 5, 2023, https://my.clevelandclinic.org/health/diseases/9013-dehydration.
  20. water-drinkers shed on average 3.2 pounds: Vinu Ashok Kumar Vij and Anjali S. Joshi, “Effect of Excessive Water Intake on Body Weight, Body Mass Index, Body Fat, and Appetite of Overweight Female Participants,” Journal of Natural Science, Biology and Medicine 5, no. 2 (December 2014): 340–344, https://doi.org/10.4103/0976-9668.136180.
  21. people who didn’t get enough water had higher odds of being obese: Tammy Chang et al., “Inadequate Hydration, BMI, and Obesity among US Adults: NHANES 2009–2012,” Annals of Family Medicine 14, no. 4 (July 2016): 320–324, https://doi.org/10.1370/afm.1951.
  22. Reducing alcohol may help with weight loss: Colleen A. Kase et al., “The Relationship of Alcohol Use to Weight Loss in the Context of Behavioral Weight Loss Treatment,” Appetite. 99 (2016) 105–111, https://doi.org/:10.1016/j.appet.2016.01.014.
  23. booze may disrupt sleep: Diana Rodriguez, “Why Alcohol Disrupts Your Sleep,” Everyday Health, medically reviewed by Pat F. Bass, July 9, 2013, https://www.everydayhealth.com/sleep/why-alcohol-disrupts-your-sleep.aspx,
  24. nearly 42 percent of people: Kimberly Y.Z. Forrest and Wendy L. Stuhldreher, “Prevalence and Correlates of Vitamin D Deficiency in US Adults,” Nutrition Research 31, no. 1 (January 2011): 48–54, https://doi.org/10.1016/j.nutres.2010.12.001.
  25. vitamin D deficiency was 35 percent higher in obese subjects: M. Pereira-Santos et al., “Obesity and Vitamin D Deficiency: A Systematic Review and Meta-Analysis,” Obesity Reviews 16, no. 4 (April 2015): 341–349, https://doi.org/10.1111/obr.12239.   
  26. the women supplementing with vitamin D: Caitlin Mason et al., “Vitamin D3 Supplementation During Weight Loss: A Double-Blind Randomized Controlled Trial,” American Journal of Clinical Nutrition 99, no. 5 (May 2014): 1015–1025, https://doi.org/10.3945/ajcn.113.073734.
  27. To get enough Vitamin D: “Vitamin D: Fact Sheet for Health Professionals,” National Institutes of Health Office of Dietary Supplements, last modified August 12, 2022, https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.
  28. the Endocrine Society recommends: “Joint Guidance on Vitamin D in the Era of COVID-19,” Endocrine Society, July 9, 2020, https://www.endocrine.org/news-and-advocacy/news-room/2020/joint-guidance-on-vitamin-d.
  29. vitamin D … also naturally occurs: Taylor Jones, “7 Nutritious Foods that are High in Vitamin D,” medically reviewed by Katherine Marengo, Healthline, last modified July 6, 2023, https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d.

PART III: TAKE BACK YOUR POWER
THE BOUNCE BACK BOLDLY PLAN

  1. “Once you make a decision, the Universe conspires to make it happen”: Ralph Waldo Emerson has been widely attributed as the source of this awesome quote. However, this quote allegedly also appears in The Alchemist by Paulo Coelho and Follow Your Bliss by Joseph Campbell. 

Chapter 18: Flip on Your Success Mindset

  1. “If we get up, grit prevails”: Angela Duckworth, Grit: The Power of Passion and Perseverance (New York: Scribner, 2016), 92.
  2. To truly grasp how massively you’ll transform, let’s look at the definition of the phrase bounce back:“Bounce Back: Phrasal Verb,” Merriam Webster Dictionary, accessed March 30, 2023, https://www.merriam-webster.com/dictionary/bounce%20back.
  3. you achieve “your previous level of success, enthusiasm, or activity”: “Definition of ‘bounce back,’” Collins Dictionary, accessed August 24, 2023, https://www.collinsdictionary.com/us/dictionary/english/bounce-back.
  4. I added the word boldly: “Bold,” Merriam Webster Dictionary, accessed September 6, 2023, https://www.merriam-webster.com/dictionary/bold.
  5. “When a man makes his thoughts pure, he no longer desires impure food”: James Allen, “Effect of Thought on Health and the Body,” from As a Man Thinketh, The James Allen Free Library, accessed February 15, 2021, http://james-allen.in1woord.nl/?text=as-a-man-thinketh#c3.
  6. the first step to achieve anything we want: Napoleon Hill, “Desire: The Starting Point of All Achievement,” in Think and Grow Rich (New York: Tarcher Perigree, 2016, originally published in 1937), 23–51.
  7. “A burning desire to be, and to do, is the starting point from which the dreamer must take off”: Hill, Think and Grow Rich.  
  8. “all-consuming obsession”: Hill, Think and Grow Rich.
  9. “Your life changes the moment you make a new, congruent, and committed decision”: Tony Robbins, “Top 20 Inspirational Quotes About Life & Success,” Tony Robbins, accessed February 17, 2021, https://www.tonyrobbins.com/tony-robbins-quotes/inspirational-quotes/.   
  10. “When you constantly expect that which you persistently desire”: Raymond Holliwell, Working with the Law: 11 Truth Principles for Successful Living (1939).
  11. “Expectancy is like a magnet”: Motivational speaker, personal development coach, and bestselling author Mary Morrissey, founder of the Brave Thinking® Masters program, speaks a lot about the power of decision, expectancy, and absolute certainty to help people become what she calls “Dream Builders.”
  12. “Turn up the volume of your expectancy”: Mary Morrissey, “Do You Desire to Think and Grow Rich? How to Use Burning Desire to Manifest Anything You Want, According to Napoleon Hill,” Brave Thinking Institute(blog), last modified September 18, 2018, https://www.bravethinkinginstitute.com/blog/life-transformation/burning-desire-think-and-grow-rich;
    Hal Elrod and The Miracle Morning Routine (podcast), “How Your Thoughts Determine Your Success with Mary Morrissey,” YouTube video, December 21, 2022, 53:02, https://youtu.be/g2ffUOtiRn8?si=RxRoobAjTer84SLQ; Morrissey, Stronger Than Circumstances (free ebook), accessed August 26, 2023, https://www.bravethinkinginstitute.com/life-transformation/resources/dbp/mag/stronger-than-circumstance.
  13. scientific research has validated the effectiveness of visualization: Srinivasan Pillay, “The Science of Visualization: Maximizing Your Brain’s Potential During the Recession,” Huffpost, last modified November 17, 2011, https://www.huffpost.com/entry/the-science-of-visualizat_b_171340.
  14. Students have applied visualization to improve their grades: “Teaching Students to Use Visualization to Improve Comprehension,” Education World, accessed August 24, 2023, https://www.educationworld.com/a_curr/profdev/profdev094.shtml.
  15. Surgeons have used it before they perform operations: Sonal Arora et al., “Mental Practice Enhances Surgical Technical Skills: A Randomized Controlled Study,” Annals of Surgery 253, no. 2 (February 2011): 265–270, https://doi.org/10.1097/sla.0b013e318207a789.
  16. Stroke patients have practiced positive imagining to regain movement in affected limbs: Stephen J. Page et al., “Mental Practice Combined with Physical Practice for Upper-Limb Motor Deficit in Subacute Stroke,” Physical Therapy & Rehabilitation Journal 81, no. 8 (August 1, 2001): 1455–1462, https://doi.org/10.1093/ptj/81.8.1455.
  17. Visualization has helped tennis players relieve stress: Thomas Newmark, “Cases in Visualization for Improved Athletic Performance,” Psychiatric Annals 42, no. 10 (October 3, 2012): 385–387, https://doi.org/10.3928/00485713-20121003-07; Eli Straw, “Sports Visualization Techniques for Athletes,” Success Starts Within, September 8, 2023, 
    https://www.successstartswithin.com/blog/visualization-techniques-for-athletes.
  18. Mental imagery has minimized depression and anxiety: Katharina Star, “Using Visualization to Reduce Anxiety Symptoms,” reviewed by Megan Monahan, Verywell Mind, last modified March 10, 2022, https://www.verywellmind.com/visualization-for-relaxation-2584112; “Clinical Massage, Guided Imagery Show Promise as Tools to Relieve Pain, Anxiety and Insomnia for Hospitalized Patients,” American Association of Critical-Care Nurses (AACN), February 1, 2017, ScienceDaily, https://www.sciencedaily.com/releases/2017/02/170201094835.htm.
  19. Seeing a goal achieved in advance can be a powerful motivator: “Easy to Visualize Goal is Powerful Motivator to Finish a Race or a Task,” Virginia Tech, August 17, 2011, ScienceDaily, https://www.sciencedaily.com/releases/2011/08/110815143935.htm; Maika Rawolle et al., “The Motivating Power of Visionary Images: Effects on Motivation, Affect, and Behavior,” Journal of Personality 85, no. 6 (December 2017): 769–781, https://doi.org/10.1111/jopy.12285.
  20. “we stimulate the same brain regions when we visualize an action and when we actually perform that same action”: Dr. Srini Pillay, email to author, February 27, 2023; Srini Pillay, “‘The Power’—Understanding the Brain’s Challenges in Manifesting Whatever You Want: Part 1,” Psychology Today, August 30, 2010, https://www.psychologytoday.com/us/blog/debunking-myths-the-mind/201008/the-power-understanding-the-brain-s-challenges-in-manifesting; Srini Pillay, Tinker Dabble Doodle Try: Unlock the Power of the Unfocused Mind (New York: Ballantine Books, 2017). 
  21. “I would visualize things coming to me that I wanted”: “What Oprah Learned from Jim Carrey,” interview with Jim Carrey, Oprah’s Life Class, Oprah Winfrey Network, aired October 12, 2011, https://www.oprah.com/oprahs-lifeclass/what-oprah-learned-from-jim-carrey-video.
  22. business titan Oprah Winfrey, singer Lady Gaga, and Spanx founder Sarah Blakely: Katherine Hurst, “Celebrities and the Law of Attraction Success Stories,” Law of Attraction, last modified April 23, 2018, https://www.thelawofattraction.com/celebrities-law-attraction/; “Sara Blakely—Visualization,” Billionaire Hustle, YouTube video, 00:51, https://www.youtube.com/watch?v=uhK_Tu3uu78; Anna Williams, “8 Successful People Who Use the Power of Visualization,” Mind Body Green: Mindfulness, July 8, 2015, https://www.mindbodygreen.com/articles/successful-people-who-use-the-power-of-visualization; Jade Scipioni, “Top Execs Use This Visualization Trick to Achieve Success—Here’s Why It Works, According to a Neuroscientist,” CNBC, last modified November 26, 2019, https://www.cnbc.com/2019/11/22/visualization-that-helps-executives-succeed-neuroscientist-tara-swart.html.
  23. thanks to stellar golfer Tiger Woods, basketball player Michael Jordan, and swimmer Michael Phelps: Christopher Clarey, “Olympians Use Imagery as Mental Training,” New York Times, February 22, 2014, https://www.nytimes.com/2014/02/23/sports/olympics/olympians-use-imagery-as-mental-training.html; Royan Kamyar, “The Olympian’s Eye: Visualization Techniques,” Owaves, Inc., July 26, 2016, https://owaves.com/olympians-eye-visualization-techniques/; Matt Neason, “The Power of Visualization,” Sports Psychology Today, August 8, 2012, http://www.sportpsychologytoday.com/sport-psychology-for-coaches/the-power-of-visualization/; David MacKenzie, “The Power of Visualization for Golf,” Golf State of Mind, accessed August 25, 2023, https://golfstateofmind.com/powerful-visualization-golf/ and “Visualization: The Most Powerful Thing in Golf,” Golf State of Mind Blog, January 10, 2015, https://golfstateofmind.com/powerful-visualization-golf/.
  24. “Visualizing just mentally prepares you”: Olivier Poirier-Leroy, “How Michael Phelps Used Visualization to Stay Calm Under Pressure,” Your Swim Log, accessed August 24, 2023, https://www.yourswimlog.com/michael-phelps-visualization/; “Visualization used by Michael Phelps,” Visualization—the secret, YouTube video, November 2, 2020, 4:34, https://www.youtube.com/watch?v=3-mm90LFPqU.
  25. “Once you put yourself in a relaxed state”: “Interview with Bob Bowman, Head Coach of Swimming & Diving ASU and Coach of Michael Phelps,” FSU COACH, YouTube video, June 23, 2020, 41:15, https://www.youtube.com/watch?v=q95hzu6Cf8Q.
  26. Visualizing your goals coming true “activates the law of attraction”: “Visualization Techniques to Manifest Your Dreams,” Jack Canfield, accessed August 24, 2023, https://jackcanfield.com/blog/visualization-techniques-manifest-your-dreams/; “Visualization Techniques to Manifest Your Dreams: Activate the Law of Attraction & Reach Your Goals,” https://www.jackcanfield.com/blog/visualize-and-affirm-your-desired-outcomes-a-step-by-step-guide/; Jack Canfield, “The Connection Between Visualization and Motivation,” YouTube video, January 24, 2019, 5:35, https://www.youtube.com/watch?v=DpplgIaXTMc.
  27. “Put yourself in the picture”: Mike Dooley, “Magnify the Intensity of Your Thoughts,” Video 18 from 21-Day Change-One-Thing Adventure, accessed January 27, 2023, https://club.tut.com/21-day-change-one-thing-adventure-online; Mike Dooley, director, Thoughts Become Things, 2010, 1:17, IMDb, https://www.imdb.com/title/tt1615107/.
  28. personalized, goal-directed mental imagery or visualization can help you peel off pounds: Linda Solbrig et al., “Functional Imagery Training Versus Motivational Interviewing for Weight Loss: A Randomised Controlled Trial of Brief Individual Interventions for Overweight and Obesity,” International Journal of Obesity 43 (September 5, 2018): 883–894, https://doi.org/10.1038/s41366-018-0122-1; “Weight Loss Can Be Boosted Fivefold Thanks to Novel Mental Imagery Technique, Research Shows,” University of Plymouth, September 24, 2018, https://www.plymouth.ac.uk/news/weight-loss-can-be-boosted-fivefold-thanks-to-novel-mental-imagery-technique-research-shows.
  29. Participants “fully immersed themselves” in the fantasy of the experience: Jackie Andrade, emails to author, December 14, 2022 and October 16, 2022.
  30. “Affirmations are statements going beyond the reality of the present”: Louise Hay, “Louise Hay—Gratitude, Self Love and Mirror Work,” Groundless Ground, YouTube video, October 9, 2018, 5:21, https://www.youtube.com/watch?v=DP6qPbsNyg0.
  31. joyfully repeat positive affirmations: “Autosuggestion,” Dictionary of Psychology, American Psychological Association, accessed August 24, 2023, https://dictionary.apa.org/autosuggestion.
  32. Doing so will reprogram you to build your faith: Allyson Chiu, “How to Make Self-Affirmation Work, Based on Science,” Washington Post, May 2, 2022, https://www.washingtonpost.com/wellness/2022/05/02/do-self-affirmations-work/.
  33. “All thoughts which have been emotionalized (given feeling)”: Hill, Think and Grow Rich.
  34. “Emotion is the turbo charger of manifestation”: Dooley, “Magnify the Intensity of Your Thoughts,” Video 18 from 21-Day Change-One-Thing Adventure, accessed January 27, 2023, https://club.tut.com/21-day-change-one-thing-adventure-online; Dooley, director, Thoughts Become Things.
  35. “[W]ith a little faith, people can fix things”: Mitch Albom, Have a Little Faith: A True Story (New York: Hachette Books, 2011). 

Additional References for Chapter 18

Chapter 19: Week One The Bounce Back Boldly Plan

  1. “If one advances confidently in the direction of his dreams”: Henry David Thoreau (1817–1862), Walden; or, Life in the Woods (Boston: Ticknor and Fields, 1854). You can access the entire essay at www.Walden.org, accessed February 16, 2021, https://www.walden.org/work/walden/.

Day 1: Nudge Yourself to Eat Better

  1. “Dump the doughnuts and chaos and watch the clock reverse”: Kris Carr, Crazy Sexy Diet: Eat Your Veggies, Ignite Your Spark, and Live Like You Mean It! (Guilford, CT: Globe Pequot Press, 2011).
  2. A nudge “alters people’s behavior in a predictable way”: Richard H. Thaler and Cass Sunstein, Nudge: Improving Decisions About Health, Wealth, and Happiness, Final Edition (Penguin Publishing Group, 2021).
  3. “Don’t reward yourself with food. You are not a dog”: Norbert Juma, “223 Motivational Weight Loss Quotes About Healthy Living,” #41, Everyday Power, updated October 15, 2023, 
    https://everydaypower.com/weight-loss-quotes/.
  4. you’re likely on the receiving end of many nudges daily: Luca Congiu and Ivan Moscati, “A Review of Nudges: Definitions, Justification, Effectiveness,” Journal of Economic Surveys 36, no. 1 (February 2022): 188–213, https://doi.org/10.1111/joes.12453. 
  5. Nudges … grab our attention and guide us: Congiu and Moscati, “A Review of Nudges.”
  6. “Nudging guided people to choose better foods”: Anneliese Arno and Steve Thomas, “The Efficacy of Nudge Theory Strategies in Influencing Adult Dietary Behaviour: A Systematic Review and Meta-Analysis,” BMC Public Health 16, no. 676 (July 2016), https://doi.org/10.1186/s12889-016-3272-x.
  7. behavioral nudging is the most effective way: Romain Cadario and Pierre Chandon, “Which Healthy Eating Nudges Work Best? A Meta-Analysis of Field Experiments,” Marketing Science 39, no. 3 (May 2022): 465–486, https://doi.org/10.2139/ssrn.3090829.
  8. You’re more successful when you design a healthy “decision environment”: Philippe Mongin and Mikaël Cozic, “Rethinking Nudge: Not One but Three Concepts,” Behavioural Public Policy 2, no. 1 (May 2018): 107–124, https://doi.org/10.1017/bpp.2016.16.
  9. Get more names for sweeteners: “Added Sugar Repository,” HSF, accessed September 6, 2023, https://hypoglycemia.org/added-sugar-repository/; “Hidden in Plain Sight,” SugarScience, University of California San Francisco, accessed July 30, 2023, http://sugarscience.ucsf.edu/hidden-in-plain-sight/.
  10. Toss artificial sweeteners: Julie Corliss, “Sugar Substitutes: New Cardiovascular Concerns?,” January 1, 2023, https://www.health.harvard.edu/heart-health/sugar-substitutes-new-cardiovascular-concerns; Pandora Dewan, “The Food and Drink You Didn’t Know Had Sweeteners in Them,” Newsweek, June 25, 2023, https://www.newsweek.com/food-drink-artificial-sweeteners-diet-weight-loss-1807667.
  11. donate everything to a food bank: To find a food bank in your area, go to FeedingAmerica.org and enter your zip code.  
  12. “You can disrupt a behavior”: B.J. Fogg, Tiny Habits: The Small Changes that Change Everything (Eugene, OR: Harvest, 2020), 28.
  13. halving your plate size led to a 30 percent reduction of the food consumed: Stephen S. Holden, Natalina Zlatevska, and Chris Dubelaar, “Whether Smaller Plates Reduce Consumption Depends on Who’s Serving and Who’s Looking: A Meta-analysis,” Journal of the Association for Consumer Research 1, no. 1 (January 2016): 134–146, https://doi.org/10.1086/684441.

Day 2: Ditch Your What-The-Hell Attitude, Claim a Can-Do Outlook, and Let Goalpowerplus Guide You

  1. “If you have the courage to start”: Mel Robbins (@melrobbins), X, October 30, 2018,
    https://x.com/melrobbins/status/1057209274621935616?s=20.
  2. “The obstacle in the path becomes the path”: Ryan Holiday, The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph (Portfolio, May 1, 2014), 7.
  3. This phenomenon reflects the dieter’s “mere belief that he [or she] has overeaten is sufficient to trigger an eating binge”: Janet Polivy, C. Peter Herman, and Rajbir Deo, “Getting a Bigger Slice of the Pie: Effects on Eating and Emotion in Restrained and Unrestrained Eaters,” Appetite 55, no. 3 (December 2010), 426–430, https://doi.org/10.1016/j.appet.2010.07.015; Janet Polivy, email message to author, February 9, 2023. 
  4. “It’s not the first giving-in that guarantees the bigger relapse”: Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It (New York: Penguin Group, 2012), 144.
  5. the What-the-Hell phenomenon also can get the upper hand over other counter-productive habits: Yael Rugar, Canan Corus, and David Brinberg, “The ‘What the Hell Effect’ Scale: Measuring Post-Failure Sequential Self-Control Choice Tendencies,” Association for Consumer Research 37 (2010): 143–145, https://www.acrwebsite.org/volumes/15024/volumes/v37/NA-37; Paula Davis, “How the What-The-Hell Effect Impacts Your Willpower,” Psychology Today, January 31, 2017,
    https://www.psychologytoday.com/us/blog/pressure-proof/201701/how-the-what-the-hell-effect-impacts-your-willpower.   
  6. “Be very careful what you say to yourself”: John Assaraf, “The GOOP Method,” YouTube video, July 7, 2023, 14:17, https://youtu.be/1uhI6zdiBLE.
  7. First, let’s turn to a famous pizza-and-cookies experiment: Polivy, Herman, and Deo, “Getting a Bigger Slice.” 
  8. The researchers called this tendency to underestimate their desire to achieve their goals the sour-grape effect: Hallgeir Sjåstad, Roy F. Baumeister, and Michael Ent, “Greener Grass or Sour Grapes? How People Value Future Goals After Initial Failure,” Journal of Experimental Social Psychology 88 (May 2020), https://doi.org/10.1016/j.jesp.2020.103965; The Aesop for Children, “The Fox & the Grapes,” Library of Congress, Read.gov, accessed November 11, 2023, https://read.gov/aesop/005.html.   
  9. self-criticism was significantly associated with decreased well-being and higher BMI: Christiana Duarte et al., “The Impact of Self-Criticism and Self-Reassurance on Weight-Related Affect and Well-Being in Participants of a Commercial Weight Management Programme,” Obesity Facts 10, no. 2 (April 2017): 65–75, https://doi.org/10.1159%2F000454834.
  10. The study’s title is revealing: Margaret Amankwah-Poku, “Wavering Diabetic Diet: ‘I Break the Diet and Then I Feel Guilty and Then I Don’t Go Back to It, In Case I Feel Guilty Again,’” SAGE Open 10, no. 1 (March 2020), https://doi.org/10.1177/2158244020914577.
  11. “Frame your world with your words”:  Caroline Leaf, Switch on Your Brain: The Key to Peak Happiness, Thinking, and Health (Baker Books, 2013).
  12. Those who successfully kept off the weight were much more likely to believe that they were in charge: Costas A. Anastasiou et al., “Weight Loss Maintenance in Relation to Locus of Control: The MedWeight Study,” Behaviour Research and Therapy 71 (August 2015): 40–44, https://doi.org/10.1016/j.brat.2015.05.010.
  13. those who perceived that they were in control over events or situations had improved mental and physical health: Verena Ly et al., “A Reward-Based Framework of Perceived Control,” Frontiers in Neuroscience 13 (February 2019): 65, https://doi.org/10.3389/fnins.2019.00065.
  14. “growth-minded individuals perceive task setbacks as a necessary part”: Betsy Ng, “The Neuroscience of Growth Mindset and Intrinsic Motivation,” Brain Sciences 8, no. 2 (January 2018): 20, https://doi.org/10.3390/brainsci8020020.
  15. “The passion for stretching yourself and sticking to it … is the hallmark of the growth mindset”: Carol S. Dweck, Mindset: The New Psychology of Success (New York: Random House Publishing Group, 2016), 7.
  16. “What we’ve done … is to add visualization techniques to the action plan”: “Planning and Visualization Lead to Better Food Habits,” McGill University News and Events, last modified January 7, 2013, https://www.mcgill.ca/channels/news/planning-and-visualization-lead-better-food-habits-172096.
  17. “When affirmed individuals … contemplated something near and dear to their hearts, their brains’ reward centers lit up”: Christopher N. Cascio et al., “Self-Affirmation Activates Brain Systems Associated with Self-Related Processing and Reward and Is Reinforced by Future Orientation,” Social Cognitive and Affective Neuroscience 11, no. 4 (April 2016): 621–629, https://doi.org/10.1093/scan/nsv136; Traci Pederson, “All About Functional Magnetic Resonance Imaging (fMRI), medically reviewed by Seunggu Han, PsychCentral, updated December 13, 2021, https://psychcentral.com/lib/what-is-functional-magnetic-resonance-imaging-fmri.
  18. self-affirming women weighed less: J. David Creswell et al., “Affirmation of Personal Values Buffers Neuroendocrine and Psychological Stress Responses,” Psychological Science 16, no. 11 (November 2005): 846–851, https://doi.org/10.1111/j.1467-9280.2005.01624.x.
  19. “Every morning, I read my vision statement”: Mat Boggs, recorded reply and emails to author, April 1, 2023 and April 26, 2023.  
  20. When you zero in on approach goals: Ryan R. Bailey, “Goal Setting and Action Planning for Health Behavior Change,” American Journal of Lifestyle Medicine 13, no. 6 (September 2017): 615–618, https://doi.org/10.1177/1559827617729634.
  21. Subjects who put their goals in writing: Gail Matthews, “The Impact of Commitment, Accountability, and Written Goals on Goal Achievement” (paper presented at 9th Annual International Conference of the Psychology Research Unit of Athens Institute for Education and Research, Athens, Greece, 2015), https://www.dominican.edu/sites/default/files/2020-02/gailmatthews-harvard-goals-researchsummary.pdf.
  22. You’ll stand a better chance of reaching your goals: Rotman School of Management, “How to Change: Katy Milkman,” YouTube video, November 4, 2021, 3:41, https://www.youtube.com/watch?v=9bKrWV46PJo.
  23. they boosted their likelihood of working out: Erika L. Kirgios et al., “Teaching Temptation Bundling to Boost Exercise: A Field Experiment,” Organizational Behavior and Human Decision Processes 161 (November 2020): 20–35, https://doi.org/10.1016/j.obhdp.2020.09.003.
  24. “rather than relying on willpower”: Katy Milkman, “Impulsivity,” in How to Change: The Science of Getting from Where You Are to Where You Want to Be (New York: Portfolio/Penguin, 2021), 58. 
  25. Be specific. Write down your goals: Srini Pillay, email message to author, February 27, 2023; Lewis Howes, “Reach Your Goals,” AskMen, July 8, 2015, https://www.askmen.com/money/career/reach-your-goals.html; Mark Murphy, “Neuroscience Explains Why You Need To Write Down Your Goals If You Actually Want To Achieve Them,” Forbes, April 15, 2018, https://www.forbes.com/sites/markmurphy/2018/04/15/neuroscience-explains-why-you-need-to-write-down-your-goals-if-you-actually-want-to-achieve-them/?sh=48547ca97905; Srini Pillay, Tinker Dabble Doodle Try: Unlock the Power of the Unfocused Mind (New York: Ballantine Books, 2017).
  26. Applaud and encourage yourself in the third person: Ethan Kross et al., “Self-Talk as a RegulatoryMechanism: How You Do It Matters,” Journal of Personality and Social Psychology 106, No. 2, (February 2014) 304–324, https://www.doi.org/10.1037/a0035173; Dave Roos, “The Benefits of Talking About Yourself in the Third Person,” How Stuff Works, accessed November 7, 2023,  https://science.howstuffworks.com/life/inside-the-mind/emotions/benefits-talking-like-egomaniac.htm.

Day 3: Begin the Day with a Balanced Breakfast

  1. “One of the most important things you can do for your health is to avoid a breakfast that is sweet”: Jessie Inchauspé (@glucosegoddess), “Don’t be fooled: all types of sugar spike our glucose and fructose levels…,” Instagram, April 3, 2022, https://www.instagram.com/p/Cb5amH8hLII/. 
  2. nearly one-fifth of Americans skip the morning meal: Adam Drewnowski, Colin D. Rehmn, and Florent Vieux, “Breakfast in the United States: Food and Nutrient Intake in Relation to Diet Quality in National Health and Examination Survey 2011–2014: A Study From the International Breakfast Research Initiative,” Nutrients 10, no. 9 (September 2018): 1200, https://doi.org/10.3390%2Fnu10091200.
  3. regularly giving breakfast the cold shoulder: Michael J. Gibney et al., “Breakfast in Human Nutrition: The International Breakfast Research Initiative,” Nutrients 10, no. 5 (May 1, 2018): 559, https://doi.org/10.3390/nu10050559.   
  4. not eating in the morning: Shuang Rong et al., “Association of Skipping Breakfast with Cardiovascular and All-Cause Mortality,” Journal of the American College of Cardiology 73, no. 16 (April 2019): 2025–2032, https://doi.org/10.1016/j.jacc.2019.01.065; Charles Spence, “Breakfast: The Most Important Meal of the Day?,” International Journal of Gastronomy and Food Science 8 (January 2017): 1–6, https://doi.org/10.1016/j.ijgfs.2017.01.003.
  5. having breakfast every a.m.:  “10 Reasons Why You Should Eat Breakfast,” accessed October 1, 2023, https://www.10tipsforhealth.com/10-tips-reasons-why-you-should-eat-breakfast/; Jamie Ducharme, “Is Breakfast Really Good for You? Here’s What the Science Says,” TIME, January 30, 2019, https://time.com/5516364/is-eating-breakfast-healthy/; Holly R. Wyatt et al., “Long-term Weight Loss and Breakfast in Subjects in the National Weight Control Registry,” Obesity Research 10, no. 2 (2002): 78–82, https://doi.org/10.1038/oby.2002.13.   
  6. Skipping breakfast also increased the risk of abdominal obesity: Julia Wicherski, Sabrina Schlesinger, and Florian Fischer, “Association between Breakfast Skipping and Body Weight—A Systematic Review and Meta-Analysis of Observational Longitudinal Studies,” Nutrients 13, no. 1 (2021): 272, https://doi.org/10.3390/nu13010272.  
  7. those who ate nothing between 5 a.m. and 9 a.m.: Xiumei Ma et al., “Skipping Breakfast Is Associated with Overweight and Obesity: A Systematic Review and Meta-analysis,” Obesity Research and Clinical Practice 14, no. 1 (January–February 2020): 1–8, https://doi.org/10.1016/j.orcp.2019.12.002.
  8. those who ate larger breakfasts had greater weight loss and waist circumference reduction: Daniela Jakubowicz et al, “High Caloric Intake at Breakfast vs. Dinner Differentially Influences Weight Loss of Overweight and Obese Women,” Obesity 21, no. 12 (December 2013): 2504-12,  https://doi.org/10.1002/oby.20460.
  9. on mornings when they ate a large breakfast: Evelyn B. Parr et al., “Effects of a Large Breakfast versus Large Dinner on 24-h Blood Glucose Profiles During a Day of Prolonged Sedentary Behaviour,” Obesity Research & Clinical Practice 13, no. 1 (January-February 2019): 36, https://doi.org/10.1016/j.orcp.2016.10.043.
  10. Protein … plays a key role in metabolism by preserving muscle: “Protein,” Harvard T.H. Chan School of Public Health, The Nutrition Source, accessed August 17, 2023, https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/.
  11. protein reduces appetite, increases fat burning, and helps maintain weight loss: Kris Gunnars, “10 Science-Backed Reasons to Eat More Protein,” Healthline, last modified February 9, 2023, https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein.
  12. the average Americans gets only sixteen grams a day: American Society of Nutrition Staff, “Most Americans Are Not Getting Enough Fiber in Our Diets,” June 9, 2021, https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/.
  13. To shed weight, you want to consume at least thirty grams of fiber a day: Sibylle Kranz et al., “High-Protein and High-Dietary Fiber Breakfasts Result in Equal Feelings of Fullness and Better Diet Quality in Low-Income Preschoolers Compared with Their Usual Breakfast,” Journal of Nutrition 147, no. 3 (March 2017): 445–452, https://doi.org/10.3945/jn.116.234153. 
  14. you need healthy monounsaturated and polyunsaturated fats (MUFAS and PUFAs):  Michelle Wien et al., “A Randomized 3×3 Crossover Study to Evaluate the Effect of Hass Avocado Intake on Post-Ingestive Satiety, Glucose and Insulin Levels, and Subsequent Energy Intake in Overweight Adults,” Nutrition Journal 12, no. 155 (2013), https://doi.org/10.1186/1475-2891-12-155.
  15. eating ended up feeling hungrier and consuming hundreds more calories: Patrick Wyatt et al., “Postprandial Glycaemic Dips Predict Appetite and Energy Intake in Healthy Individuals,” Nature Metabolism 3 (2021): 523–529, https://doi.org/10.1038/s42255-021-00383-x.

Day 4: Free Yourself from the Monkey Mind

  1. “I am burdened with what the Buddhists call the monkey mind”: Elizabeth Gilbert, Eat, Pray Love (New York: Penguin Random House, 2006), 14.
  2. the Buddha reportedly … felt as though monkeys were inside his brain: Josephine Nolan, “Dealing with the Monkey King,” Buddha Weekly, August 18, 2023, https://buddhaweekly.com/meditation-techniques-for-people-with-unsettled-monkey-minds/; Heidi Hanna, “Please Meet Your Monkey Mind,” American Institute of Stress, March 13, 2018, https://www.stress.org/please-meet-your-monkey-mind.
  3. we’ll zero in on easy-to-learn mindfulness meditation: Shawn N. Katterman et al., “Mindfulness Meditation as an Intervention for Binge Eating, Emotional Eating, and Weight Loss: A Systematic Review,” Eating Behaviors 15, no. 2 (April 2014): 197–204, https://doi.org/10.1016/j.eatbeh.2014.01.005.
  4. Mindfulness meditation intentionally cultivates “nonjudgmental moment-to-moment awareness”: Jon Kabat-Zinn, Wherever You Go, There You Are: Mindfulness Meditation for Everyday Life, 10th edition (New York: Hachette Book, 2005), 12; “About Jon Kabat-Zinn,” Jon Kabat-Zinn, accessed July 30, 2023, https://jonkabat-zinn.com/about/jon-kabat-zinn/.
  5. mindfulness meditation may reduce anxiety, improve focus, lessen emotional reactivity: Courtney E. Ackerman, “23 Amazing Health Benefits of Mindfulness for Body and Brain,” Positive Psychology, March 6, 2017, https://positivepsychology.com/benefits-of-mindfulness/.
  6. Those who meditated also found it easier to stick to eating healthier foods: Kathleen C. Spadaro et al., “Effect of Mindfulness Meditation on Short-term Weight Loss and Eating Behaviors in Overweight and Obese Adults: A Randomized Controlled Trial,” Journal of Complementary and Integrative Medicine 15, no. 2 (June 2018), https://doi.org/10.1515/jcim-2016-0048.
  7. “mindfulness meditation effectively decreases binge eating and emotional eating”: Katterman et al., “Mindfulness Meditation as an Intervention.”
  8. women who received four months of mindfulness meditation: Jennifer Daubenmier et al., “Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study,” Journal of Obesity (October 2011), https://doi.org/10.1155/2011/651936.
  9. “When you learn to navigate and manage your breath, you can navigate any situation in life”: Jay Shetty, Think Like a Monk: Train Your Mind for Peace and Purpose Every Day (New York: Simon & Schuster, 2020), 205–206.
  10. You can experience better moods … by meditating as little as thirteen minutes a day: Julia C. Basso et al., “Brief, Daily Meditation Enhances Attention, Memory, Mood, and Emotional Regulation in Non-experienced Meditators,” Behavioural Brain Research 356 (January 2019): 208–220, https://doi.org/10.1016/j.bbr.2018.08.023.
  11. Here are steps to get started with mindfulness meditation: Mindful Staff, “Mindfulness Meditation: How to Do It,” Mindful, January 6, 2023, https://www.mindful.org/mindfulness-how-to-do-it/.

Day 5: Drink Bone Broth or Chicken Soup

  1. “Bone broth isn’t just broth … It’s concentrated healing”: Kellyann Petrucci, Dr. Kellyann’s Bone Broth Diet: Lose Up to 15 Pounds, 4 Inches—and Your Wrinkles!—in Just 21 Days (New York: Rodale Books, 2015), 3.
  2. nutrient-rich bone broth has been a staple: Julia Moskin, “Bones, Broth, Bliss,” New York Times, January 6, 2015, https://www.nytimes.com/2015/01/07/dining/bone-broth-evolves-from-prehistoric-food-to-paleo-drink.html; Sally Fallon Morell and Kaayla T. Daniel, Nourishing Broth: An Old-Fashioned Remedy for the Modern World(New York: Grand Central, 2014).
  3. This tasty yellow or golden drink … has gained a following: Joanna Steven, “Why these Celebs Swear by Drinking Bone Broth,” Mashed, March 11, 2022, https://www.mashed.com/795751/why-these-celebs-swear-by-drinking-bone-broth/.
  4. Fans … reportedly include celebrities: Mark Gray, “Halle Berry Reveals That Bone Broth Is Her Beauty ‘Secret Weapon,’” Wonderwall, April 27, 2018, https://www.wonderwall.com/news/halle-berry-reveals-bone-broth-her-beauty-secret-weapon-3013973.article; Mia McNiece, “Salma Hayek’s Secret for Looking Young Is … Bone Broth?,” People, August 20, 2015, https://people.com/movies/salma-hayeks-secret-to-looking-young-revealed/; Mindy Kaling (@mindykaling), “My new morning coffee/elixir is bone broth from @belcampomeatco,” Instagram, August 20, 2016, https://www.instagram.com/p/BJV0TdojhRV/?ig_rid=7a5bddeb-ec80-4896-a194-bc1b63400952.
  5. this low-calorie calorie beverage helps stave off hunger and fills you up: Jon Johnson, “What Are the Benefits of Bone Broth?” Medical News Today, updated March 13, 2023, https://www.medicalnewstoday.com/articles/323903.
  6. chicken soup … also helps curb appetite: Barbara J. Rolls et al., “Provision of Foods Differing in Energy Density Affects Long-Term Weight Loss,” Obesity Research 13, no. 6 (September 6, 2012): 1052–1060, https://doi.org/10.1038/oby.2005.123; Carolyn Williams, “This Surprising Food Might Help Curb Cravings, According to Science,” Eating Well, reviewed by Maria Laura Haddad-Garcia, September 25, 2022, https://www.eatingwell.com/article/8000510/this-surprising-food-might-help-curb-cravings-according-to-science/; Zong Zhu and James H. Hollis, “Soup Consumption is Associated With a Lower Dietary Energy Density and a Better Diet Quality in US Adults,” British Journal of Nutrition 111, no. 8 (January 2, 2014): 1474–80, https://www.doi.org/10.1017/S0007114513003954.
  7. “I count quality bone broth as an important supplemental food”: Mark Sisson, “The Definitive Guide to Bone Broth Benefits,” Mark’s Daily Apple (blog), August 2, 2017, https://www.marksdailyapple.com/the-definitive-guide-to-bone-broth-benefits/.
  8. our prehistoric ancestors were “cooking broth in turtle shells and in skins over the fire”: Sally Fallon Morell and Kaayla T. Daniel, Nourishing Broth: An Old-Fashioned Remedy for the Modern World (New York: Grand Central, 2014), 10. 
  9. Hippocrates, “the father of medicine,” advised people with digestive issues to drink bone broth: Mark Cartwright, “Hippocrates,” World History Encyclopedia, April 20, 2016, https://www.worldhistory.org/Hippocrates/.
  10. Maimonides recommended the “Jewish penicillin”: Mike Levine, ed., “Chicken Soup: The Story of ‘Jewish Penicillin,’” CBS News Sunday Morning, March 28, 2021, https://www.cbsnews.com/news/chicken-soup-the-story-of-jewish-penicillin/; Benjamin Gesundheit and Eli Hadad, “Maimonides (1138–1204): Rabbi, Physician and Philosopher,” Israel Medical Association Journal 7, no. 9 (September 2005): 547–553, https://www.ima.org.il/filesupload/IMAJ/0/50/25352.pdf.
  11. In Italy, it’s called brodo; in France, it’s bouillon; and in Portugal and Spain, it’s caldo: “brodo,” https://www.collinsdictionary.com/it/dizionario/italiano-inglese/brodo, “bouillon,” https://www.collinsdictionary.com/it/dizionario/francese-inglese/bouillon, “caldo,” https://www.collinsdictionary.com/es/diccionario/espanol-ingles/caldo, Collins Dictionary, all accessed September 24, 2023.
  12. this liquid gold may boost weight loss, curtail cravings, strengthen bones: Jenni Avins, “This Winter’s New Miracle Drink Is Bone Broth,” Quartz, November 13, 2014, https://qz.com/295611/this-winters-new-miracle-drink-is-bone-broth.
  13. after drinking a chicken broth-based soup before a meal, subjects consumed 20 percent fewer calories: Julie E. Flood and Barbara J. Rolls, “Soup Preloads in a Variety of Forms Reduce Meal Energy Intake,” Appetite 49, no. 3 (November 2007): 626–634, https://doi.org/10.1016%2Fj.appet.2007.04.002.
  14. Bone broth has anti-inflammatory properties: Laura M. Mar-Solís et al., “Analysis of the Anti-inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis,” Medicina 57, no. 11 (October 20, 2021): 1138, https://doi.org/10.3390%2Fmedicina57111138.
  15. eating chicken soup enhanced the activity of neutrophils, white blood cells that fight infections and help heal damaged tissue: Barbara O. Rennard et al., “Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro,” Chest 118, no. 4 (October 2000): 1150–1157, https://doi.org/10.1378/chest.118.4.1150.
  16. those who consumed soup were 15 percent less likely to be obese: Motonaka Kuroda and Kumiko Ninomiya, “Association between Soup Consumption and Obesity: A Systematic Review with Meta-analysis,” Physiology & Behavior 225 (October 15, 2020), https://doi.org/10.1016/j.physbeh.2020.113103.

Day 6: Tap Away Your Cravings, Stress, or Grief

  1. “What tapping does, with amazing efficiency, is halt the fight-or-flight response”: Nick Ortner, The Tapping Solution: A Revolutionary System for Stress-Free Living (Carlsbad: Hay House, 2013). 
  2. EFT was developed in the late 1990s by neurolinguistic practitioner Gary Craig to alleviate anxiety: Rick Wilkes and Cathy Vartuli, “History of Tapping (Including EFT),” Thriving Now, May 29, 2023, https://www.thrivingnow.com/history-of-tapping-eft/.
  3. Tapping combines Eastern medicine and Western psychology: Wilkes and Vartuli, “History of Tapping (Including EFT).”
  4. With EFT, all you do is lightly tap with your fingertips on nine meridian energy points through which body energy flows: “What Is Tapping and How Can I Start Using It?,” The Tapping Solution, accessed February 18, 2021, https://www.thetappingsolution.com/what-is-eft-tapping/.
  5. Tapping does this by targeting the amygdala: Dawson Church, Garret Yount, and Audrey J. Brooks, “The Effect of Emotional Freedom Techniques on Stress Biochemistry: A Randomized Controlled Trial,” Journal of Nervous and Mental Disease 200, no. 10 (October 2012): 891–896, https://doi.org/10.1097/nmd.0b013e31826b9fc1.
  6. EFT has been widely popularized, thanks to … the Tapping World Summit: Nick Ortner, “The Tapping Solution (EFT): How To Get Started: Discover How to Use EFT Tapping, a Combination of Ancient Chinese Acupressure and Modern Psychology, to Improve Your Health, Relationships, Level of Happiness, and Much More…,” The Tapping Solution, accessed August 19, 2023, https://www.thetappingsolution.com/tapping-solution-eft-get-started/.
  7. EFT’s many advocates include: “Which Famous People Are Using EFT?” Your EFT Business, https://www.youreftbusiness.com/marketing-and-promotion/which-famous-people-are-using-eft/; “Celebrities Who Use EFT,” The Natural Touch (blog), June 13, 2019, https://www.the-natural-touch.co.uk/blog/celebrities-who-use-eft/.
  8. “Tapping clears cravings, releases frustration about relapses and plateaus”: Carol Look, Enough Is Enough: How to Stop Emotional Overeating (Grayslake IL: Velocity House, 2013); email to author, March 29, 2023.
  9. tapping is “not only effective, but unusually rapid and improvements are durable”: David Feinstein, “Integrating the Manual Stimulation of Acupuncture Points into Psychotherapy: A Systematic Review with Clinical Recommendations.,” Journal of Psychotherapy Integration 33, no. 1 (2023): 47–67, https://doi.org/10.1037/int0000283.
  10. To better understand EFT’s increasing use and influence, I reached out to: Dr. David Feinstein, email message to author, October 7, 2022.
  11. “tapping … can quickly and noninvasively alter brain chemistry”: Feinstein, email message to author, October 7, 2022.
  12. the American Psychological Association (APA) offers continuing education accreditation: “American Psychological Association Standards and EFT,” National Institute for Integrative Healthcare, accessed October 5, 2022, https://niih.org/american-psychological-association-standards-and-eft/.
  13. researchers … found that tapping produced the following changes: Donna Bach et al., “Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health,” Journal of Evidence-Based Integrative Medicine 24 (February 2019), https://doi.org/10.1177/2515690X18823691.
  14. EFT was effective for psychological conditions: Dawson Church et al., “Clinical EFT as an Evidence-Based Practice for the Treatment of Psychological and Physiological Conditions: A Systematic Review,” Frontiers in Psychology 13 (November 10, 2022), https://doi.org/10.3389/fpsyg.2022.951451.
  15. tapping was an effective evidence-based treatment for PTSD: Peta Stapleton et al., “Emotional Freedom Techniques for Treating Post Traumatic Stress Disorder: An Updated Systematic Review and Meta-Analysis,” Frontiers in Psychology 14 (August 10, 2023), https://doi.org/10.3389/fpsyg.2023.1195286.
  16. “Tapping clears the way for you to make healthier choices”: Mary Ayers, Tap into Action, www.tapintoaction.com; Mary Ayers, email to author, August 22, 2023. 
  17. “EFT is really effective for cravings”: Dawson Church and Audrey J. Brooks, “The effect of a brief EFT (Emotional Freedom Techniques) Self-Intervention on Anxiety, Depression, Pain and Cravings in Healthcare Workers,” Integrative Medicine: A Clinician’s Journal 9, no. 5 (January 2010): 40–44, EFT Universe, https://eftuniverse.com/research-studies/anxiety/the-effect-of-a-brief-eft-emotional-freedom-techniques-self-intervention-on-anxiety-depression-pain-and-cravings-in-healthcare-workers/.
  18. Further compelling research about tapping’s ability to reduce cravings comes from … clinical psychologist and EFT researcher Peta Stapleton, PhD: Peta Stapleton et al., “A Randomised Clinical Trial of a Meridian-Based Intervention for Food Cravings with Six-Month Follow-Up,” Behaviour Change 28, no. 1 (February 2012): 1–16, https://doi.org/10.1375/bech.28.1.1; Peta Stapleton, Terri Sheldon, and Brett Porter, “Clinical Benefits of Emotional Freedom Techniques on Food Cravings at 12-Months Follow-Up: A Randomized Controlled Trial,” Energy Psychology Journal 4, no. 1 (May 2012): 3-24, https://doi.org/10.9769/EPJ.2012.4.1.PS.TS.BP; Peta Stapleton, “Food for Thought: A Randomised Controlled Trial of Emotional Freedom Techniques and Cognitive Behavioural Therapy in the Treatment of Food Cravings,” Applied Psychology: Health and Well-Being 8, no. 2 (May 3, 2016): 232–257, https://doi.org/10.1111/aphw.12070; Peta Stapleton et al., “Online Delivery of Emotional Freedom Techniques for Food Cravings and Weight Management: 2-Year Follow-Up,” Journal of Alternative and Complementary Medicine 26, no. 2 (February 4, 2020): 98–106, https://doi.org/10.1089/acm.2019.0309.  
  19. This was the first time functional magnetic resonance imaging [fMRI] was used to: Peta Stapleton et al., “An Initial Investigation of Neural Changes in Overweight Adults with Food Cravings after Emotional Freedom Techniques,” OBM Integrative and Complementary Medicine 4, no. 1 (February 2019), https://doi.org/10.21926/obm.icm.1901010.
  20. “The cravings didn’t come back”: Peta Stapleton to author, September 15, 2023. 
  21. “Tapping will work even if you are skeptical”: Jack Canfield and Pamela Bruner, Tapping into Ultimate Success: How to Overcome Any Obstacle and Skyrocket Your Results (New York: Hay House, Inc., 2012), 8.
  22. Tapping Points Chart: Reprinted with permission from The Tapping Solution, email from Jurgene, Customer Service, August 3, 2023, https://www.thetappingsolution.com/tapping-solution-eft-get-started/.
  23. discover the wonders of tapping. Here are the easy steps: “What Is Tapping and How Can I Start Using It?,” The Tapping Solution, accessed February 18, 2021, https://www.thetappingsolution.com/what-is-eft-tapping/; training from EFT Universe, Mary Ayers, emails, September 28, 2023.

Additional References for Day 6 

  • Nick Ortner, “Relieve Stress, Find Inner Peace and Live Your Greatness with Nick Ortner,” The School of Greatness Podcast with Lewis Howes, October 9, 2017, 1:13:30, https://lewishowes.com/podcast/h-nick-ortner-inner-peace-stress-relief-and-living-greatness-through-tapping/.
  • Peta Stapleton, “Is Therapy Facing a Revolution?: Peta Stapleton: TEDxRobina,” TEDx Talks, November 2018, video, December 7, 2018, 16:23, https://www.ted.com/talks/peta_stapleton_is_therapy_facing_a_revolution.
  • Dawson Church et al., “Is Tapping on Acupuncture Points an Active Ingredient in Emotional Freedom Techniques? A Systematic Review and Meta-analysis of Comparative Studies,” Journal of Nervous and Mental Disease 206, no. 10 (October 2018): 783–793, https://doi.org/10.1097/nmd.0000000000000878.
  • Dawson Church et al., “Guidelines for the Treatment of PTSD Using Clinical EFT (Emotional Freedom Techniques),” Healthcare 6, no. 4 (December 12, 2018): 146, https://doi.org/10.3390/healthcare6040146
  • Peta Stapleton et al., “Secondary Psychological Outcomes in a Controlled Trial of Emotional Freedom Techniques and Cognitive Behaviour Therapy in the Treatment of Food Cravings,” Complementary Therapies in Clinical Practice 28 (2016): 136–145, https://doi.org/10.1016/j.ctcp.2017.06.004/.
  • Peta Stapleton et al., “Emotional Freedom Techniques in the Treatment of Unhealthy Eating Behaviors and Related Psychological Constructs in Adolescents: A Randomized Controlled Pilot Trial,” Explore: The Journal of Science and Healing 12, no. 2 (2016): 113–122, https://doi.org/10.1016/j.explore.2015.12.001.
  • Peta Stapleton and Hanna Chatwin, “Emotional Freedom Techniques for Food Cravings in Overweight Adults: A Comparison of Treatment Length,” OBM Integrative and Complementary Medicine 3, no. 3 (2018), 14, https://doi.org/10.21926/obm.icm.1803014.
  • Peta Stapleton, The Science Behind Tapping: A Proven Stress Management Technique for the Mind and Body(Carlsbad: Hay House, 2019).
  • Peta Stapleton, “Research Spotlight EFT Tapping for Food Cravings and Weight Issues with Dr. Peta Stapleton,” YouTube video, March 15, 2021, 18:37, https://youtu.be/SiTSNsh0XIo.
  • “Scientific Research on EFT Tapping,” EFT Universe, accessed August 16, 2023, https://eftuniverse.com/research-studies/.

Day 7: Move More and Sit Less

  1. “Physical exercise is the fountain of youth”: Daniel G. Amen and Tara Amen, The Brain Warrior’s Way: Ignite Your Energy and Focus, Attack Illness and Aging, Transform Pain into Purpose (New York: Berkley, 2016). 
  2. “Don’t train to be skinny. Train to be a #badass”: Demi Lovato quote, “Don’t Train to Be Skinny. Train to Be a Badass,” posted by Cece, Facebook video, August 5, 2021, 0:07, https://www.facebook.com/watch/?v=106821294935074; Corinne Heller, “Demi Lovato Shares Bikini Photo and Says, ‘You Don’t Have to Have a Thigh Gap to be Beautiful’—See the Pic!,” E! News, February 28, 2015, https://www.eonline.com/news/630721/demi-lovato-shares-bikini-photo-and-says-you-don-t-have-to-have-a-thigh-gap-to-be-beautiful-see-the-pic.
  3. when participants exercised sixty minutes a day, their risk of overeating dropped: R.J. Crochiere et al., “Is Physical Activity a Risk or Protective Factor for Subsequent Dietary Lapses Among Behavioral Weight Loss Participants?” Health Psychology 39, no. 3 (2020): 240–244, https://psycnet.apa.org/doi/10.1037/hea0000839; Danielle Zickl, “New Research Helps Answer the Question: ‘Why Am I Not Hungry After a Workout?’” Runner’s World, February 7, 2020, https://www.runnersworld.com/news/a30778341/exercise-can-suppress-appetite-study/.
  4. weight maintainers burned more calories through regular physical activity and moved more daily: Jason Fanning et al., “Intervening on Exercise and Daylong Movement for Weight Loss Maintenance in Older Adults: A Randomized, Clinical Trial,” Obesity 30, no. 1 (December 21, 2021): 85–95, https://doi.org/10.1002/oby.23318.
  5. doing both resistance training and aerobic exercise was the best way to prevent obesity: Dennis T. Villareal et al., “Aerobic or Resistance Exercise, or Both, in Dieting Obese Older Adults,” New England Journal of Medicine 376, no. 20 (May 18, 2017): 1943–1955, https://doi.org/10.1056/nejmoa1616338; Angelique G. Brellenthin et al., “Resistance Exercise, Alone and in Combination with Aerobic Exercise, and Obesity in Dallas, Texas, US: A Prospective Cohort Study,” PLOS Medicine 18, no. 6 (June 23, 2021): e1003687, https://doi.org/10.1371/journal.pmed.1003687.
  6. moving your body may trigger the production of endorphins, the body’s feel-good chemicals: Ioannis D. Morres et al., “Aerobic Exercise for Adult Patients with Major Depressive Disorder in Mental Health Services: A Systematic Review and Meta-Analysis,” Depression and Anxiety 36, no. 1 (October 18, 2018): 39–53, https://doi.org/10.1002/da.22842.
  7. walking, was linked to a lower risk of depression: Karmel W. Choi et al., “Assessment of Bidirectional Relationships Between Physical Activity and Depression Among Adults: A 2-Sample Mendelian Randomization Study,” JAMA Psychiatry 76, no. 4 (January 23, 2019): 399–408, https://doi.org/10.1001/jamapsychiatry.2018.4175.
  8. “For me, cardio is an essential part of my workout”: Leah Groth, “Halle Berry Shows off Workout She Says Leads to ‘Increased Sexual Arousal,’” Prevention, September 24, 2018, https://www.prevention.com/fitness/a23397567/halle-berry-cardio-sexual-arousal/.
  9. One in four US adults sit for more than eight hours a day: Kyle Mandsager et al., “Association of Cardiorespiratory Fitness with Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing,” JAMA Network Open 1, no. 6 (October 19, 2018): e183605, https://doi.org/10.1001/jamanetworkopen.2018.3605.
  10. sitting for prolonged periods of time has been linked to an increased risk of obesity, diabetes: Carolyn E. Barlow et al., “Association Between Sitting Time and Cardiometabolic Risk Factors After Adjustment for Cardiorespiratory Fitness, Cooper Center Longitudinal Study, 2010–2013,” Preventing Chronic Disease 13 (December 29, 2016), http://dx.doi.org/10.5888/pcd13.160263.
  11. If you’re sedentary, you also have a greater risk of an early death: Aaron Kandola, “What Are the Consequences of a Sedentary Lifestyle?” medically reviewed by Suzanne Falck, Medical News Today, last modified June 15, 2023, https://www.medicalnewstoday.com/articles/322910#solutions.
  12. “We are sitting ourselves to death”: James Vlahos, “Is Sitting a Lethal Activity?” New York Times, April 14, 2011, https://www.nytimes.com/2011/04/17/magazine/mag-17sitting-t.html/; James E. Levine, Get Up! Why Your Chair is Killing You and What You Can Do About It (New York: St. Martin’s Press, 2014). 
  13. “accumulating movement across the day has benefits”: Fanning et al., “Intervening on Exercise and Daylong Movement”; Agata Blaszczak-Boxe, “Two Hours of Sitting Cancels Out 20 Minutes of Exercise, Study Finds,” CBS News, July 8, 2014, https://www.cbsnews.com/news/two-hours-of-sitting-cancels-out-20-minutes-of-exercise-study-finds/.
  14. those who kept off the weight spent an average of three hours less per day sitting: James Roake et al., “Sitting Time, Type, and Context Among Long-Term Weight-Loss Maintainers,” Obesity 29, no. 6 (May 24, 2021): 1067–73, https://doi.org/10.1002/oby.23148.
  15. Are you among the 65 million Americans with a recent episode of back pain or 16 million adults with chronic or severe back pain?: “Chronic Back Pain,” Health Policy Institute, Georgetown University, accessed August 20, 2023, https://hpi.georgetown.edu/backpain/.
  16. “It’s not about perfect. It’s about effort”: Jillian Michaels, “It’s not about perfect …,” Goodreads, accessed September 8, 2023, https://www.goodreads.com/quotes/518651-it-s-not-about-perfect-it-s-about-effort-and-when-you.
  17. people … lowered their risk of obesity by 64 percent by increasing their step count from 6,000 to 11,000 per day: “All of Us Research Program Overview,” US Department of Health & Human Services, National Institutes of Health, last reviewed July 16, 2021, https://allofus.nih.gov/about/program-overview.
  18. Although yoga doesn’t burn many calories, it can help slim you down: A. Ross et al., “A Different Weight Loss Experience: A Qualitative Study Exploring the Behavioral, Physical, and Psychosocial Changes Associated with Yoga that Promote Weight Loss,” Evidence-Based Complementary and Alternative Medicine 2016, no. 2914745 (August 10, 2016), https://doi.org/10.1155/2016/2914745.
  19. a one-hour-long Pilates session improved moods in sedentary women: Raziye Şavkin and Ummuhan B. Aslan, “The Effect of Pilates Exercise on Body Composition in Sedentary Overweight and Obese Women,” Journal of Sports Medicine and Physical Fitness 57, no. 11 (November 2017): 1464–70, https://doi.org/10.23736/S0022-4707.16.06465-3.
  20. lifting weights can improve strength, shrink fat, and help build lean muscle tissue: Jeppe Bo Lauersen, Thor Einar Andersen, and Lars Bo Andersen, “Strength Training as a Superior, Dose-Dependent and Safe Prevention of Acute and Overuse Sports Injuries: A Systematic Review, Qualitative Analysis, and Meta-analysis,” British Journal of Sports Medicine 52, no. 24 (August 21, 2018): 1557–63, https://doi.org/10.1136/bjsports-2018-099078.
  21. “If you don’t make time for exercise”: Robin Sharma (@RobinSharma), X, September 29, 2017, https://x.com/RobinSharma/status/913675205435953152.  
  22. the recommended physical activity level: “Physical Activity Guidelines for Americans,” US Department of Health and Human Services, Office of Disease Prevention and Health Promotion, updated August 24, 2021, https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/about-physical-activity-guidelines.
  23. When you match your personality to your workout, you’ll be more likely to stick with it: “Don’t Like Going to the Gym? It Could Be Your Personality,” ScienceDaily, British Psychological Society, January 10, 2018, https://www.sciencedaily.com/releases/2018/01/180110223412.htm.
  24. “I want to keep this vehicle clean, tuned up, and running on great fuel”: Brian Nguyen, quoted in Sara Lindberg, “Why I Exercise: Real People Weigh In on What Keeps Them Going,” Healthline, last medically reviewed on September 27, 2021, https://www.healthline.com/health/fitness/why-i-exercise#Dr.-Brittany-Noel-Robles.
  25. “Exercise has numerous pro-health effects on the body—especially on the brain”: David Perlmutter, “Chapter 8: Genetic Medicine: Jog Your Genes to a Better Brain,” in Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar—Your Brain’s Silent Killers (New York: Little Brown, 2018). 
  26. Research shows that dance provides a “pleasure double play”: “Let’s Dance! How Rhythmic Motion Can Improve Your Health,” Harvard Health Publishing, Harvard Medical School, June 6, 2016, https://www.health.harvard.edu/womens-health/lets-dance-how-rhythmic-motion-can-improve-your-health; Kelly McGonigal, “The Joy Workout: 6 Research-Backed Moves to Improve Your Mood,” New York Times, May 24, 2022, updated June 23, 2022, https://www.nytimes.com/2022/05/24/well/move/joy-workout-exercises-happiness.html.
  27. “People who are regularly active have a stronger sense of purpose”: Kelly McGonigal, The Joy of Movement:How Exercise Helps Us Find Happiness, Hope, Connection, and Courage (New York: Penguin Publishing Group, 2021).  
  28. “Confident”: Demi Lovato, vocalist, “Confident,” by Demi Lovato, Ilya Salmanzadeh, Max Martin, and Savan Kotecha, recorded ca. 2014, track 2 on Confident, Hollywood Records, Kobalt Music Publishing, MXM Music, Wolf Cousins, 2015; “Demi Lovato—Confident (Official Video),” YouTube, October 10, 2015, 3:34, https://www.youtube.com/watch?v=cwLRQn61oUY.
  29. “Million Reasons”: Lady Gaga, vocalist, “Million Reasons,” by Stefani Germanotta, Hillary Lindsey, and Mark Ronson, recorded ca. 2016, track 2 on Joanne, Interscope, BMG Publishing, Concord Music Publishing, 2016; “Lady Gaga—Million Reasons (Official Music Video),” YouTube, December 14, 2016, 4:12, https://www.youtube.com/watch?v=en2D_5TzXCA.
  30. “Wonderful Life”: Zendaya, vocalist, “Wonderful Life,” by Karey Kirkpatrick and Wayne Kirkpatrick, recorded ca. 2017, track 2 on Smallfoot (Original Motion Picture Soundtrack), WaterTower Music, 2018; “Smallfoot—’Wonderful Life’ performed by Zendaya,” Warner Bros. Pictures, August 22, 2018, YouTube video, 3:20, https://www.youtube.com/watch?v=ow9_519_xVQ.
  31. “Dancing With Myself”: Generation X, vocalists, “Dancing With Myself,” by Billy Idol and Tony James, recorded 1980, track 4 on Don’t Stop, Chrysalis, 1981, streaming audio, accessed March 8, 2024; “Billy Idol—Dancing With Myself,” YouTube video, March 10, 2009, 3:23, https://www.youtube.com/watch?v=FG1NrQYXjLU.
  32. “Rise Up”: Andra Day, vocalist, “Rise Up,” by Cassandra Batie and Jennifer Decilveo, recorded ca. 2015, track 11 on Cheers to the Fall, Warner Bros., 2015, streaming audio, accessed March 8, 2024; “Andra Day—Rise Up [Official Music Video] [Inspiration Version],” YouTube video, May 9, 2016, 4:56, https://www.youtube.com/watch?v=lwgr_IMeEgA.

Chapter 20: Week Two The Bounce Back Boldly Plan

  1. “[T]he more aware you become of your spiritual being, the more you want to respect your physical being”:Gabrielle Bernstein, email, verification from Lisa of Team Gabby, April 5, 2023.  

Day 8: Do the Hug-Hum-Rock Relief Process™

  1. “A hug is always the right size”: A.A. Milne, Winnie the Pooh (London, UK: Methuen & Co., 1926).
  2. oxytocin, the feel-good or cuddle hormone: “Oxytocin: The Love Hormone,” Harvard Health Publishing, reviewed by Howard E. LeWine, June 13, 2023, https://www.health.harvard.edu/mind-and-mood/oxytocin-the-love-hormone.
  3. It’s even been called the “love drug”: Markus MacGill, “What is the Link Between Love and Oxytocin?” medically reviewed by Michael Weber, Medical News Today, September 4, 2017, https://www.medicalnewstoday.com/articles/275795.
  4. “Human touch … is usually underappreciated”: Mark Hyman (Mark Hyman, MD), “In fact, it’s estimated that 80% or more of doctors’ visits are due to illnesses related to stress. …,” LinkedIn post, 2013, https://www.linkedin.com/posts/drhyman_in-fact-its-estimated-that-80-or-more-activity-6934488189193650177-nUIV?utm_source=share&utm_medium=member_desktop.
  5. The reason it worked was quite simple: I’m not a scientist, but how incredibly exhilarating it was to discover something that could help people! To this day, I remember that first evening in the movie theater when movie popcorn completely lost its appeal after I tested out my new Hug-Hum-Rock Relief Process, and it worked so quickly, because I was combining various healing modalities.
  6. Music was found to be as effective as prescription drugs in lessening anxiety before surgery: Veena Graff, Ignacio Badiola, and Nabil M. Elkassabany, “Music Versus Midazolam During Preoperative Nerve Block Placements: A Prospective Randomized Controlled Study,” Regional Anesthesia & Pain Medicine 44, no. 8 (2019): 796–799, http://dx.doi.org/10.1136/rapm-2018-100251.
  7. The benefits of singing included boosting oxytocin: Jing Kang, Austin Scholp, and Jack J. Jiang, “A Review of the Physiological Effects and Mechanisms of Singing,” Journal of Voice 32, no. 4 (July 2018): 390–395,https://doi.org/10.1016/j.jvoice.2017.07.008.
  8. a slow-paced breathing exercise called Bhramari Pranayama … for only five minutes: T. Pramanik, B. Pudasaini, and R. Prajapati, “Immediate Effect of a Slow Pace Breathing Exercise Bhramari Pranayama on Blood Pressure and Heart Rate,” Nepal Medical College Journal 12, no. 3 (September 2010): 154–157, National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/21446363/.
  9. Humming for five to ten minutes at a time not only lowered stress: Maheshkumar Kuppusamy et al., “Effects of Bhramari Pranayama on Health: A Systematic Review,” Journal of Traditional and Complementary Medicine 8, no. 1 (January 2018): 11–16, https://doi.org/10.1016/j.jtcme.2017.02.003.
  10. “If you notice that you’re feeling tense, upset or self-critical, try giving yourself a warm hug”: Kristin Neff, Self-Compassion: The Proven Power of Being Kind to Yourself (New York: William Morrow, 2011). For more, see https://self-compassion.org/the-research/ and Kristin Neff, “The Five Myths of Self-Compassion,” Greater Good Magazine, September 30, 2015, https://greatergood.berkeley.edu/article/item/the_five_myths_of_self_compassion.
  11. receiving hugs and “self-soothing touch gestures reduce cortisol responses to psychosocial stress”: Aljoscha Dreisoerner et al., “Self-Soothing Touch and Being Hugged Reduce Cortisol Responses to Stress: A Randomized Controlled Trial on Stress, Physical Touch, and Social Identity,” Comprehensive Psychoneuroendocrinology 8 (November 2021): 100091, https://doi.org/10.1016/j.cpnec.2021.100091.
  12. oxytocin levels rose after frequent hugs from their partners: Kathleen C. Light, Karen M. Grewen, and Janet A. Amico, “More Frequent Partner Hugs and Higher Oxytocin Levels Are Linked to Lower Blood Pressure and Heart Rate in Premenopausal Women,” Biological Psychology 69, no. 1 (April 2005): 5–21,https://doi.org/10.1016/j.biopsycho.2004.11.002.
  13. both men and women who were hugged didn’t remain as upset by interpersonal conflicts: Michael M. Murphy, Denise Janicki-Deverts, and Sheldon Cohen, “Receiving a Hug is Associated with the Attenuation of Negative Mood that Occurs on Days with Interpersonal Conflict,” PLOS One 13, no. 10 (October 3, 2018),  https://doi.org/10.1371/journal.pone.0203522.
  14. more than half of American adults still have a favorite teddy bear: “National Teddy Bear Day Survey Finds More Than Half of Adult Americans Still Have Their Teddy Bear from Childhood,” Cision PR Newswire, September 5, 2017, https://www.prnewswire.com/news-releases/national-teddy-bear-day-survey-finds-more-than-half-of-adult-americans-still-have-their-teddy-bear-from-childhood-300512770.html.
  15. Hugging your teddy bear lifts your spirits: Lorraine Aldridge, “Why Do We Need Teddy Bear Hugs?” Turning Point Psychology, November 24, 2020, https://turningpointpsychology.com.au/2020/11/24/why-do-we-need-teddy-bear-hugs/.
  16. The stress and daily smoking levels of self-massagers improved immediately: Hyeon-Ah Cho, “Effects of Self-Efficacy Information and Self-Hand Massage on Psychosocial Factors and Smoking Cessation in South Korean Adolescents,” Journal of Child & Adolescent Substance Abuse 27, no. 1 (November 28, 2017): 29–41,https://doi.org/10.1080/1067828X.2017.1391729.
  17. ten minutes of hugging, stroking, or touching your pet can lower the stress hormone cortisol and increase levels of oxytocin: Patricia Pendry and Jaymie L. Vandagriff, “Animal Visitation Program (AVP) Reduces Cortisol Levels of University Students: A Randomized Controlled Trial,” AERA Open 5, no. 2 (June 12, 2019), https://doi.org/10.1177/2332858419852592.
  18. Animal Visitation Programs are in place at nearly 1,000 US college campuses: Pendry and Vandagriff, “Animal Visitation Program (AVP) Reduces Cortisol Levels.”
  19. participants who went out dancing or attended music events were the happiest: Melissa K. Weinberg and Dawn Joseph, “If You’re Happy and You Know It: Music Engagement and Subjective Wellbeing,” Psychology of Music 45, no. 2 (July 29, 2016): 257–267, https://doi.org/10.1177/0305735616659552.
  20. Rocking … reduced depression and anxiety in nursing home patients: Nancy M. Watson, Thelma J. Wells, and Christopher Cox, “Rocking Chair Therapy for Dementia Patients: Its Effect on Psychological Well-Being and Balance,” American Journal of Alzheimer’s Disease & Other Dementias® 13, no. 6 (November 1998): 296–308, https://doi.org/10.1177/153331759801300605.
  21. Women suffering from fibromyalgia experienced increased feelings of peace and relief: William Karper, “Rocking Chair Exercise and Fibromyalgia Syndrome,” Activities, Adaptation & Aging 37, no. 2 (June 14, 2013): 141–152, https://doi.org/10.1080/01924788.2013.784850; Michele DeMarco, “How Rocking Can Help You Heal: Research Shows the Health Benefits from the Gentle Motion of Rocking Are Undeniable,” Medium, May 31, 2023, https://michelejdemarco.medium.com/how-rocking-can-help-you-heal-b57d8ca70ac1.
  22. “Mama”: Il Divo, vocalist, “Mama—English Version,” by Andreas Romdhane, Josef Larossi, and Savan Kotecha, recorded 2004, track 2 on Il Divo, Syco, Music/Columbia Records, Kobalt Music Publishing, 2005, streaming audio, accessed November 19, 2023, Spotify; YouTube video, May 4, 2015, 3:18, https://www.youtube.com/watch?v=HywqnSxuLfU.  
  23. “Goodbye’s the Saddest Word”: Céline Dion, vocalist, “Goodbye’s the Saddest Word,” by Robert John “Mutt” Lange, recorded ca. 2001, track 7 on A New Day Has Come, Columbia, Epic, 2002, streaming audio, accessed November 19, 2023; “Céline Dion—Goodbye’s (The Saddest Word) (Official HD Video),” YouTube video, October 25, 2009, 4:33, https://www.youtube.com/watch?v=4I3TxyYDcSw.
  24. “To Where You Are”: Josh Groban, vocalist, “To Where You Are,” by Richard Marx and Linda Thompson, recorded 2001, track 5 on Josh Groban, Warner-Tamerlane Publishing Corp., 2002, streaming audio, accessed November 19, 2023, Spotify; YouTube video, April 8, 2017, 3:52, https://www.youtube.com/watch?v=7HB6IhkhEnA.
  25. “Girl on Fire”: Alicia Keys, vocalist, “Girl on Fire,” by Alicia Keys, Salaam Remi, Jeff Bhasker, and Billy Squier, recorded 2012, track 6 on Girl on Fire, RCA Records, 2012, streaming audio, accessed November 19, 2023, Spotify; “Alicia Keys—Girl on Fire (Official Video),” YouTube, October 20, 2012, 3:52, https://www.youtube.com/watch?v=J91ti_MpdHA.
  26. “Just Dance”: Lady Gaga, vocalist, “Just Dance,” by Stefani Germanotta, Nadir “RedOne” Khayat, and Aliaune “Akon” Thiam, recorded ca. 2007, track 1 on The Fame, Interscope Records, 2008, streaming audio, accessed November 19, 2023, Spotify; “Lady Gaga—Just Dance (Official Music Video) ft. Colby O’Donis,” YouTube, June 17, 2009, 4:06, https://www.youtube.com/watch?v=2Abk1jAONjw.
  27. “Roar”: Katy Perry, vocalist, “Roar,” by Katy Perry, Lukasz Gottwald, Max Martin, Bonnie McKee, and Henry Walter, recorded 2013, track 1 on Prism, Capitol Records, streaming audio, accessed November 19, 2023, Spotify; “Katy Perry—Roar,” YouTube video, September 5, 2013, 4:29, https://www.youtube.com/watch?v=CevxZvSJLk8.

Day 9: Enjoy Water’s Wonders

  1. “Drinking water is like taking a shower on the inside of your body”: “200 Amazing Water Quotes Honoring the Flow of Life,” Quote.cc, last updated March 16, 2023, https://www.quote.cc/water-quotes/.  
  2. our bodies are made of up to about 60 percent water: Claire Sissons, “What is the Average Percentage of Water in the Human Body?” medically reviewed by Jillian Kubala, Medical New Today, May 27, 2020, https://www.medicalnewstoday.com/articles/what-percentage-of-the-human-body-is-water.
  3. Water increases our energy, … improves our immune system: Joe Leech, “7 Scienced-Based Health Benefits of Drinking Enough Water,” medically reviewed by Jillian Kubala, Healthline, last modified March 8, 2023, https://www.healthline.com/nutrition/7-health-benefits-of-water.
  4. not getting enough water leads to dehydration and a host of symptoms … sugar cravings: Nancie George, “6 Unusual Signs of Dehydration You Should Know About,” medically reviewed by Lynn Grieger on April 18, 2023, Everyday Health, https://www.everydayhealth.com/news/unusual-signs-of-dehydration/.
  5. Chronic dehydration may even result in altered kidney, heart, or digestive function: Mayo Clinic Staff, “Dehydration,” Mayo Clinic, October 14, 2021, https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086.
  6. without water, we human beings would survive for only about three days: Jon Johnson, “How Long Can You Live Without Water?,” medically reviewed by Elaine K. Luo, Medical News Today, May 14, 2019, https://www.medicalnewstoday.com/articles/325174.
  7. adults who didn’t hydrate adequately were more likely to be obese: Tammy Chang et al., “Inadequate Hydration, BMI, and Obesity Among US Adults: NHANES 2009–2012,” Annals of Family Medicine 14, no. 4 (July 2016), 320–324, https://doi.org/10.1370/afm.1951.
  8. when the female subjects increased daily water consumption: Jodi D. Stookey et al., “Drinking Water is Associated with Weight Loss in Overweight Dieting Women Independent of Diet and Activity,” Obesity (Silver Spring) 16, no. 11 (November 2008): 2481–8, https://doi.org/10.1038/oby.2008.409.
  9. participants who swapped water for diet beverages lost more weight, had lower BMIs: Ameneh Madjd et al., “Effects of Replacing Diet Beverages with Water on Weight Loss and Weight Maintenance: 18-Month Follow-up, Randomized Clinical Trial,” International Journal of Obesity 42, no. 4 (December 21, 2017): 835–840, https://doi.org/10.1038/ijo.2017.306.
  10. The average person disposes of some thirteen plastic bottles per month: “End Plastic Pollution, Fact Sheet: Single Use Plastics,” Earthday.org, March 29, 2022, https://www.earthday.org/fact-sheet-single-use-plastics/.
  11. if you use a reusable bottle instead, you’ll save some 156 plastic bottles a year: “End Plastic Pollution, Fact Sheet: Single Use Plastics.” 
  12. only about 9 percent of plastic is recycled, so most bottles end up in landfills: “A Whopping 91 Percent of Plastic Isn’t Recycled,” National Geographic, December 20, 2018, https://education.nationalgeographic.org/resource/whopping-91-percent-plastic-isnt-recycled/.
  13. Plastic breaks down into microscopic particles or microplastics: Merlin N. Issac and Balasubramanian Kandasubramanian, “Effect of Microplastics in Water and Aquatic Systems,” Environmental Science and Pollution Research 28 (March 2, 2021): 19544–19562, https://doi.org/10.1007/s11356-021-13184-2.
  14. Plastic water bottles also may contain bisphenol-A, or BPA: Brent A. Bauer, “What is BPA, and What Are the Concerns About BPA?” Mayo Clinic, March 24, 2023, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/bpa/faq-20058331.
  15. The general rule of thumb is to drink at least half your body weight in ounces: Alyssa Jung, “The Right Calculation for How Much Water You Need to Drink in a Day,” medically reviewed by Stefani Sassos, Good Housekeeping, last modified June 27, 2023, https://www.goodhousekeeping.com/health/diet-nutrition/a46956/how-much-water-should-i-drink/.
  16. Drink one to two glasses of water a half hour before every meal: Ricardo V. Garcia-Mayor, “Water Preloading Before Main Meals as a Strategy to Treat Adult Patients with Overweight or Obesity,” Endocrinology & Metabolism International Journal 8, no. 3 (June 30, 2020): 79–80, https://doi.org/10.15406/emij.2020.08.00283; Helen M. Parretti et al., “Efficacy of Water Preloading Before Main Meals as a Strategy for Weight Loss in Primary Care Patients with Obesity: RCT,” Obesity 23, no. 9 (August 3, 2015): 1785–91. https://doi.org/10.1002/oby.21167.
  17. First, you can check the color of your urine: “What the Color of Your Pee Says About You,” Cleveland Clinic, November 8, 2021, https://health.clevelandclinic.org/what-urine-color-means/
  18. to know if you’re hydrated … pinch the skin on your arm: Sharon Feiereisen, “How Much Water Should You Drink Every Day? Plus Signs You’re Hydrated,” medically reviewed by Vivek Cherian, Real Simple, last modified June 23, 2023,  https://www.realsimple.com/health/how-much-water-to-drink-day.
  19. now is a good time to get a reusable, eco-friendly, metal or glass bottle:  
    “7 Eco-Friendly Water Bottles to Make Each Sip Sustainable,” Sustainable Jungle, June 7, 2023, https://www.sustainablejungle.com/sustainable-living/eco-friendly-water-bottles; see Recommended Resources on page 322.

Day 10: Boost Your Body Image with Daily Gratitude

  1. “Gratitude begins in our hearts and then dovetails into behavior”: Anne Lamott, Help, Thanks, Wow: The Three Essential Prayers (New York: Riverhead Books, 2012), 56–57.
  2. Since most pictures have been airbrushed, photoshopped, or retouched: Vanessa Friedman, “Airbrushing Meets the #MeToo Movement. Guess Who Wins,” New York Times, February 15, 2018, https://www.nytimes.com/2018/01/15/fashion/cvs-bans-airbrushing.html; Vanessa Friedman, “Do Supermodels Age, or Just Get Airbrushed?,” New York Times, August 14, 2023, https://www.nytimes.com/2023/08/14/style/vogue-supermodels-cover.html.
  3. thankfulness—which has been linked to lower rates of depression and anxiety: “Giving thanks can make you happier,” Harvard Health Publishing, August 14, 2021, https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier, UCLA Health, “Health Benefits of Gratitude,” March 22, 2023, https://www.uclahealth.org/news/health-benefits-gratitude.
  4. “Gratitude places you in the energy field of plentitude”: Michael Bernard Beckwith, quoted by Gratitude Revealed (@GratitudeReveal), X, June 5, 2022, https://x.com/GratitudeReveal/status/1533231916236820481?mx=2.
  5. “This awareness of what is good about one’s body will lead the individual to value the body more”: Kristin J. Homan, “Development and Exploration of the Gratitude Model of Body Appreciation in Women,” Body Image 25 (June 2018): 14–22, https://doi.org/10.1016/j.bodyim.2018.01.008; Kristin J. Homan, Brittany L. Sedlak, and Elizabeth A. Boyd, “Gratitude Buffers the Adverse Effect of Viewing the Thin Ideal on Body Dissatisfaction,” Body Image 11, no. 3 (June 2014): 245–250, https://doi.org/10.1016/j.bodyim.2014.03.005; Dr. Homan, email to author, October 10, 2022.
  6. Those instructed to feel grateful were more accepting of their bodies: Jamie Dunaev, Charlotte H. Markey, and Paula M. Brochu, “An Attitude of Gratitude: The Effects of Body-Focused Gratitude on Weight Bias Internalization and Body Image,” Body Image 25 (June 2018): 9–13, https://doi.org/10.1016/j.bodyim.2018.01.006; email to author, October 24, 2022.
  7. “Spend two minutes a day scanning the world for three new things you’re grateful for”: Shawn Achor, quoted by Brigid Schulte, “These Two Minute Daily Habits Will Make You Happier Immediately, Researchers Say,” Shawn Achor, July 2015, https://www.shawnachor.com/project/independent-these-two-minute-daily-habits-will-make-you-happier-immediately/.
  8. People who practiced gratitude for ten weeks were more likely to exercise: Robert A. Emmons and Michael E. McCullough, “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life,” Journal of Personality and Social Psychology 84, no. 2 (2003): 377–389, https://doi.org/10.1037/0022-3514.84.2.377.
  9. giving thanks led people to appreciate and take better care of their bodies: Patrick L. Hill, Mathias Allemand, and Brent W. Roberts, “Examining the Pathways between Gratitude and Self-Rated Physical Health across Adulthood,” Personality and Individual Differences 54, no. 1 (January 2013): 92–96, https://doi.org/10.1016/j.paid.2012.08.011.
  10. Writing in a gratitude journal for fifteen minutes: Nancy Digdon and Amy Koble, “Effects of Constructive Worry, Imagery Distraction, and Gratitude Interventions on Sleep Quality: A Pilot Trial,” Applied Psychology: Health and Well-Being 3, no. 2 (May 24, 2011): 193–206, https://doi.org/10.1111/j.1758-0854.2011.01049.x.
  11. “Gratitude is the key to happiness”: Vishen Lakhiani (@Vishen), X, October 19, 2019, https://x.com/Vishen/status/1185472906589081600.
  12. 48 percent of all Americans who say grace several times a week: Sarah Pulliam Bailey, Julie Zauzmer, and Emily Guskin, “When it Comes to Saying Grace, Americans Are Still United,” Washington Post, June 17, 2017, https://www.washingtonpost.com/local/social-issues/when-it-comes-to-saying-grace-americans-are-still-united/2017/06/16/153e6044-4ade-11e7-9669-250d0b15f83b_story.html.
  13. “it was God, not my credit card, that provided my meal”: Lauren F. Winner, “Saying Grace: An Ode to an Old-Fashioned Ritual,” from O, The Oprah Magazine, August 2004, Oprah.com, https://www.oprah.com/spirit/why-you-should-say-grace-before-eating-saying-grace.

Day 11: Write Your Way to Wellness

  1. “We should write because”: Julia Cameron, The Right to Write: An Invitation and Initiation into the Writing Life (London: Penguin Publishing Group, 1999); Julia Cameron, The Writing Diet: Write Yourself Right-Size (New York: TarcherPerigee, 2008).
  2. the endearing … fictional character kept a diary to manage her life: Helen Fielding, Bridget Jones’s Diary: A Novel (New York: Penguin Group, 1996).
  3. “I am a child of Cosmopolitan culture, have been traumatized by super-models”: Fielding, Bridget Jones’s Diary; “Bridget Jones’s Diary,” directed by Sharon Maguire (Miramax, 2001), starring Renée Zellweger, Colin Firth, and Hugh Grant, IMDb, 1:37:00, https://www.imdb.com/title/tt0243155/.
  4. “Write what disturbs you”: Natalie Goldberg, quoted by Emily Wenstrom, “5 Writers Quotes to Keep You Inspired Until Spring,” The Write Practice, accessed September 21, 2021, https://thewritepractice.com/winter-writers-quotes/.
  5. “[Journaling has] really helped me get an idea of what my behaviors are”: Georgiann Caruso, “Journaling Helps Woman Lose Half Her Body Weight,” CNN Health, March 1 2013, https://www.cnn.com/2013/03/01/health/journaling-weight-loss/index.html.
  6. You get beneficial changes in your brain by writing about painful incidents: Matthew Lieberman, email to author, September 29, 2023; Nejar Memarian et al., “Neural activity during affect labeling predicts expressive writing effects on well-being: GLM and SVM approaches,” Social Cognitive and Affective Neuroscience 12, (September 1, 2017), 1437–1447, https://doi.org/10.1093/scan/nsx084; Matthew D. Lieberman et al., “Putting Feelings into Words: Affect Labeling Disrupts Amygdala Activity in Response to Affective Stimuli,” Psychological Science 18, no. 5 (May 2007): 421–428, https://doi.org/10.1111/j.1467-9280.2007.01916.x.
  7. those people who kept a food diary six days a week lost about twice as much weight: “Keeping A Food Diary Doubles Diet Weight Loss, Study Suggests,” ScienceDaily, Kaiser Permanente, July 8, 2008, https://www.sciencedaily.com/releases/2008/07/080708080738.htm.
  8. “Journaling is the perfect way to shift your emotions immediately”: Kristen Butler, email verification to author, September 24, 2023. 
  9. “Once we get those muddy, maddening, confusing thoughts … on the page”: Julia Cameron, The Artist’s Way: A Spiritual Path to Higher Creativity (London: Jeremy P. Tarcher/Perigee, 1992). Also see Penelope Green, “Julia Cameron Wants You to Do Your Morning Pages: With ‘The Artist’s Way,’ Julia Cameron Invented the Way People Renovate the Creative Soul,” New York Times, February 2, 2019, https://www.nytimes.com/2019/02/02/style/julia-cameron-the-artists-way.html.
  10. “stand back and reevaluate issues in your life”: James W. Pennebaker and Joshua M. Smyth, Opening Up by Writing it Down: How Expressive Writing Improves Health and Eases Emotional Pain, Third Edition (New York: Guilford Press, 2016); James W. Pennebaker, Janice K. Kiecolt-Glaser, and Ronald Glaser, “Disclosure of Traumas and Immune Function: Health Implications for Psychotherapy,” Journal of Consulting and Clinical Psychology 56, no. 2 (April 1988): 239–245, https://doi.org/10.1037/0022-006X.56.2.239; James W. Pennebaker, “Expressive Writing in Psychological Science,” Perspectives on Psychological Science 13, no. 2 (October 9, 2017): 226–229, https://doi.org/10.1177/1745691617707315.
  11. “Commit to leaving your inner critic out of it”: Susan Albers, Hanger Management: Master Your Hunger and Improve Your Mood, Mind, and Relationships (New York: Hachette Book Group, 2019).

Day 12: Eat Dinner Earlier and Skip Late-Night Grazing

  1. “I rarely have treats around that might tempt me late at night”: Jennifer Love Hewitt, quoted by Cindy Tran, “The Transformation of Jennifer Love Hewitt: Secrets Revealed as ‘Unrecognisable’ Star Shocks,” 7NEWS, last modified August 30, 2023, https://7news.com.au/lifestyle/the-transformation-of-jennifer-love-hewitt-secrets-revealed-as-unrecognisable-star-stuns-c-11739322.
  2. Sixty-seven percent of Americans eat at least one snack in the evening: “2022 Food and Health Survey,” International Food Information Council, PDF, accessed September 21, 2023, https://foodinsight.org/wp-content/uploads/2022/05/IFIC-2022-Food-and-Health-Survey-Report.pdf.
  3. folks who ate almost half of their daily calories during dinner were roughly twice as likely to become obese:Simona Bo et al., “Consuming More of Daily Caloric Intake at Dinner Predisposes to Obesity. A 6-Year Population-Based Prospective Cohort Study,” PLOS One 9, no. 9 (September 2014), https://doi.org/10.1371/journal.pone.0108467.
  4. Eating later led to increased hunger and risk of obesity: Nina Vujović et al., “Late Isocaloric Eating Increases Hunger, Decreases Energy Expenditure, and Modifies Metabolic Pathways in Adults with Overweight and Obesity,” Cell Metabolism 34, no. 10 (October 4, 2022), 1486–1498, https://doi.org/10.1016/j.cmet.2022.09.007; Kira Sampson, “Late Night Eating and Weight Gain,” The Harvard Gazette, October 4, 2022, https://news.harvard.edu/gazette/story/2022/10/study-looks-at-why-late-night-eating-increases-obesity-risk/.
  5. late eating is associated with an increase in the risk of developing cardiac and metabolic disorders, shedding less weight: Hassan S Dashti et al., “Late Eating is Associated with Cardiometabolic Risk Traits, Obesogenic Behaviors, and Impaired Weight Loss,” The American Journal of Clinical Nutrition 113, no. 1 (2021): 154–161, https://doi.org/10.1093/ajcn/nqaa264.
  6. “When sleep and eating are not aligned with the body’s internal clock, it can lead to changes in appetite and metabolism”: “Night owls at risk for weight gain and bad diet,” ScienceDaily, Northwestern University, May 5, 2011, www.sciencedaily.com/releases/2011/05/110504111143.htm; Kelly G. Baron et al., “Role of Sleep Timing in Caloric Intake and BMI,” Obesity (2011), https://doi.org/10.1038/oby.2011.100.
  7. On average, earlier eaters lost 3.75 pounds more and trimmed 33 percent more off their waistlines: Mauro Lombardo et al., “Morning Meal More Efficient for Fat Loss in a 3-Month Lifestyle Intervention,” Journal of the American College of Nutrition 33, no. 3 (May 2014): 198–205, https://doi.org/10.1080/07315724.2013.863169.  
  8. You’ll be less likely to indulge late at night and find it easier to maintain a healthier weight: Gabby Landsverk, “People Who Eat Late at Night Tend to Consume More Calories and Junk Food Overall, a Study Found,” Insider, September 2, 2020, https://www.insider.com/study-eating-at-night-linked-higher-calorie-intake-junk-food-2020-9.

Additional References for Day 12

Day 13: Tame Subtle Enablers and Find an Accountability Buddy 

  1. “You’d rather cover yourself with the fleas of a thousand camels than go out for a cup of coffee with them”:Jen Sincero, You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life(Philadelphia: Running Press, 2013), 186.
  2. a landmark study … found that a person’s chance of becoming obese increases by 57 percent if a close friend is obese: Nicholas A. Christakis and James H. Fowler, “The Spread of Obesity in a Large Social Network over 32 Years,” New England Journal of Medicine 357, no. 4 (July 26, 2007): 370–379,https://doi.org/10.1056/NEJMsa066082.
  3. These self-involved folks … “don’t recognize the needs and feelings of others”: Christiane Northrup, Dodging Energy Vampires: An Empath’s Guide to Evading Relationships That Drain You and Restoring Your Health and Power (New York: Hay House, 2018), 68; Christiane Northrup, “An Empath’s Best Protection Against Energy Vampires: 11 Strategies for Protecting Yourself,” Christiane Northrup, updated May 4, 2022, https://www.drnorthrup.com/an-empaths-best-protection-against-energy-vampires/.
  4. “[U]ntil we can learn to stop taking the energy of others and draining our own, we’re apt to do two things: … even if we stop eating carbs”: Christiane Northrup, Dodging Energy Vampires.
  5. A review … found that people in weight loss programs lost 7.7 pounds more on average in six months than those with no such support: Aleksander J. Borek et al., “Group-Based Diet and Physical Activity Weight-Loss Interventions: A Systematic Review and Meta-Analysis of Randomised Controlled Trials,” Applied Psychology: Health and Well-Being 10, no. 1 (February 15, 2018): 62–86, https://doi.org/10.1111/aphw.12121.
  6. The study … discovered that a “combination of high accepting and high challenging messages from buddies” was associated with the greatest decrease: Rene Dailey et al., “The Buddy Benefit: Increasing the Effectiveness of an Employee-Targeted Weight-Loss Program,” Journal of Health Communication 23, no. 3 (February 16, 2018): 272–280, https://doi.org/10.1080/10810730.2018.1436622; Angela C. Incollingo Rodriguez et al., “The Buddy System: A Randomized Controlled Experiment of the Benefits and Costs of Dieting in Pairs,” Journal of Health Psychology 24, no. 14 (June 2, 2017): 1945–1954, https://doi.org/10.1177/1359105317709514.
  7. When one member of a couple commits to losing weight, the other partner generally sheds pounds too: Amy A. Gorin et al., “Randomized Controlled Trial Examining the Ripple Effect of a Nationally Available Weight Management Program on Untreated Spouses,” Obesity 26, no. 3 (February 1, 2018): 499–504, https://doi.org/10.1002/oby.22098.
  8. investigators found that nearly 78 percent of users … were successful at slimming down: Sang Ouk Chin et al., “Successful Weight Reduction and Maintenance by Using a Smartphone Application in Those with Overweight and Obesity,” Scientific Reports 6, no. 24563 (November 7, 2016): 1–8, https://doi.org/10.1038/srep34563.

Day 14: Sleep Off the Weight 

  1. “The way to a more productive, more inspired, more joyful life is getting enough sleep”: Arianna Huffington, “How to Succeed? Get More Sleep,” TEDWomen, December 2010, video, 3:54, https://www.ted.com/talks/arianna_huffington_how_to_succeed_get_more_sleep.
  2. more than 35 percent of Americans are sleep-deprived: Eric Suni and Kimberly Truong, “100+ Sleep Statistics,” National Sleep Foundation, updated September 26, 2023, https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics.
  3. If you’re not getting enough sleep, “you may be at an increased risk”: “Are You Getting Enough Sleep?,” CDC, last reviewed September 19, 2022, https://www.cdc.gov/sleep/features/getting-enough-sleep.html; Valeria Bacaro et al., “Sleep Duration and Obesity in Adulthood: An Updated Systematic Review and Meta-analysis,” Obesity Research & Clinical Practice 14, no. 4 (2020): 301–309, https://doi.org/10.1016/j.orcp.2020.03.004.
  4. “Everything that you can do, you do better with sleep”: Michael J. Breus, The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep (Rodale Press, 2011); Breus, Becky of his team, email to author, September 29, 2023. 
  5. Less than seven hours of sleep is linked to weight gain: Christopher B. Cooper et al., “Sleep Deprivation and Obesity in Adults: A Brief Narrative Review,” BMJ Open Sport & Exercise Medicine 4, no. 1 (October 4, 2018): 1–5, https://doi.org/10.1136/bmjsem-2018-000392.
  6. not enough shut-eye was related to an increase in brain activity relating to the desire for high-calorie foods:Stephanie M. Greer, Andrea N. Goldstein, and Matthew P. Walker, “The Impact of Sleep Deprivation on Food Desire in the Human Brain,” Nature Communications 4, no. 2259 (August 6, 2013): 1–7, https://doi.org/10.1038/ncomms3259.
  7. people gained one pound more if they slept one less hour each night: Gregory D.M. Potter, Janet E. Cade, and Laura J. Hardie, “Longer Sleep is Associated with Lower BMI and Favorable Metabolic Profiles in UK Adults: Findings from the National Diet and Nutrition Survey,” PLOS One 7 (July 27, 2017), https://doi.org/10.1371/journal.pone.0182195.
  8. Electronic devices … produce high levels of blue light: Jodi Helmer, “Seeing Blue: How Blue Light Can Affect Your Health,” reviewed by Whitney Seltman, September 16, 2022, WebMD, https://www.webmd.com/eye-health/blue-light-health.
  9. Excess blue light also may cause headaches, eye strain, and macular degeneration: Helmer, “Seeing Blue.”
  10. wait at least ninety minutes after you do moderate intensity exercise before you head to bed: Kirsten Nunez, “Can Exercising Before Bed Affect Your Sleep?” medically reviewed by Jake Tipane, Healthline, July 9, 2020, https://www.healthline.com/health/working-out-before-bed.
  11. Don’t drink any beverages with caffeine at least six hours before bedtime: Christopher Drake et al., “Caffeine Effects on Sleep Taken 0, 3, or 6 Hours Before Going to Bed,” Journal of Clinical Sleep Medicine 9, no. 11 (November 15, 2013): 1195–200, https://doi.org/10.5664/jcsm.3170; “Caffeine, Food, Alcohol, Smoking and Sleep,” Sleep Health Foundation, 2013, PDF, https://www.sleephealthfoundation.org.au/pdfs/CaffeineAlcohol-0713.pdf.
  12. “gently escort” your electronic devices out of your bedroom and put your gadgets “to bed”: Ruth Umoh, “Why Arianna Huffington Literally Tucks her Phone into Bed Every Night—and Why You Should Too,” CNBC Make It, November 28, 2017, https://www.cnbc.com/2017/11/28/why-arianna-huffington-literally-tucks-her-phone-into-bed-every-night.html.
  13. even the glow from a clock can disrupt your slumber: Jessica Schmerler, “Q&A: Why is Blue Light Before Bedtime Bad for Sleep? Two Neuroscientists Discuss How Blue Light Negatively Affects Health and Sleep Patterns,” Scientific American, September 1, 2015, https://www.scientificamerican.com/article/q-a-why-is-blue-light-before-bedtime-bad-for-sleep/.     
  14. set your thermostat … so you won’t be too cold or hot: Danielle Pacheco and Heather Wright, “Best Temperature for Sleep,” Sleep Foundation, updated September 1, 2023, https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep.
  15. you may want to take … GABA, L-theanine, 5-HTP, melatonin, and/or magnesium: Alina Petre and Rachael Ajmera, “10 Natural Sleep Aids for Better Sleep in 2023,” Healthline, updated March 29, 2023, https://www.healthline.com/nutrition/sleep-aids.
  16. Sniff lavender: Angela S. Lillehei et al., “Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial,” Journal of Alternative and Complementary Medicine 21, no. 7 (July 2, 2015): 430–438, https://doi.org/10.1089/acm.2014.0327.
  17. “On Top of the World”: Imagine Dragons, vocalist, “On Top of the World,” by Ben McKee, Dan Platzman, Dan Reynolds, Wayne Sermon, and Alexander Grant, recorded ca. 2011–2012, track 5 on Night Visions, Kidinakorner, Interscope, Universal, 2013; “Imagine Dragons—On Top of the World (Official Music Video),” YouTube video, November 13, 2013, 4:01, https://www.youtube.com/watch?v=w5tWYmIOWGk.
  18. “Stronger” (“What Doesn’t Kill You”): Kelly Clarkson, vocalist, “Stronger (What Doesn’t Kill You),” by Kelly Clarkson, Jorgen Elofsson, Ali Tamposi, David Gamson, and Greg Kurstin, recorded 2011, track 2 on Stronger, RCA, 2012; “Kelly Clarkon—Stronger (What Doesn’t Kill You) [Official Video],” YouTube video, December 14, 2021, 3:40, https://www.youtube.com/watch?v=Xn676-fLq7I.
  19. “Halo”: Beyoncé, vocalist, “Halo,” by Ryan Tedder, Evan Bogart, and Beyoncé Knowles, recorded 2008, track 2 on I Am … Sasha Fierce, Columbia, 2009, streaming audio, accessed March 8, 2024; “Beyoncé—Halo,” YouTube video, October 3, 2009, 3:44, https://www.youtube.com/watch?v=bnVUHWCynig.
  20. “Dance Monkey”: Tones and I, vocalist, “Dance Monkey,” by Toni Watson, recorded ca. 2018, track 2 on The Kids Are Coming, Bad Batch, Elektra, 2019, streaming audio, accessed March 8, 2024; “Tones and I—Dance Monkey (Official Video),” YouTube video, June 25, 2019, 3:56, https://www.youtube.com/watch?v=q0hyYWKXF0Q.
  21. “A Million Dreams”: Ziv Zaifman, Hugh Jackman, and Michelle Williams, vocalists, “A Million Dreams,” by Benj Pasek and Justin Paul, recorded 2017, track 2 on The Greatest Showman: Original Motion Picture Soundtrack, Atlantic, 2017, streaming audio, accessed March 8, 2024; “The Greatest Showman Cast—A Million Dreams (Official Audio),” YouTube, December 8, 2017, 4:29, https://www.youtube.com/watch?v=pSQk-4fddDI.

Chapter 21: Week Three The Bounce Back Boldly Plan

  1. “Perseverance is power”: This quote comes from the Japanese proverb, Keizoku wa Chikara nari, which means “to continue and persevere is power” or “continuance/perseverance is power.” QuoteFancy, accessed January 13, 2025, https://quotefancy.com/quote/4050470/Japanese-Proverb-To-continue-and-preserve-is-power; Self Taught Japanese (@selftaughtjapan), X, July 9, 2021, https://x.com/selftaughtjapan/status/1413488081458503691; “Through Persistence Comes Strength,” Marci Kobayashi, updated January 23, 2024, https://marcikobayashi.com/keizoku-wa-chikara-nari-carry-on-with-it-and-become-strong/.

Day 15: Bust Stress with the Cortisol-Calming Quickie

  1. “Whenever you become anxious or stressed”: Eckhart Tolle, The Power of Now: A Guide to Spiritual Enlightenment (Novato, CA: New World Library, 1999). 
  2. Remember, when stress strikes, … the elevated cortisol levels make weight loss more difficult: Christopher Bergland, “Cortisol: Why ‘The Stress Hormone’ Is Public Enemy No. 1,” Psychology Today, January 22, 2013. https://www.psychologytoday.com/blog/the-athletes-way/201301/cortisol-why-the-stress-hormone-is-public-enemy-no-1.
  3. diaphragmatic breathing, also known as belly breathing, deep breathing, or slow abdominal breathing: Jon Johnson, “What to Know About Diaphragmatic Breathing,” medically reviewed by Cheryl Crumpler, Medical News Today, updated February 9, 2023, https://www.medicalnewstoday.com/articles/diaphragmatic-breathing; Rachael Ajmera, “Can Breathing Exercises Help You Lose Weight?” medically reviewed by Danielle Hildreth, Healthline, January 20, 2021, https://www.healthline.com/nutrition/breathing-exercises-for-weight-loss.
  4. Also known as the vagal nerves, these are your parasympathetic nervous system’s main nerves: Herbert Benson, The Relaxation Response (New York: Quill, 2001); Marilyn Mitchell, “Dr. Herbert Benson’s Relaxation Response: Learn to Counteract the Physiological Effects of Stress,” Psychology Today, March 29, 2013, https://www.psychologytoday.com/us/blog/heart-and-soul-healing/201303/dr-herbert-benson-s-relaxation-response.    
  5. Your abdominal muscles not only help to move your diaphragm: Daniele Martarelli et al., “Diaphragmatic Breathing Reduces Exercise-Induced Oxidative Stress,” Evidence Based Complementary Alternative Medicine(February 2011), https://doi.org/10.1093/ecam/nep169.  
  6. When you engage your diaphragm, … you’re signaling your brain to … decrease cortisol levels in your body: “Diaphragmatic Breathing,” Cleveland Clinic, last reviewed March 30, 2022, https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing.    
  7. Repeat, taking four to six breaths a minute: Christopher Bergland, “Diaphragmatic Breathing Exercises and Your Vagus Nerve,” Psychology Today, May 16, 2017, https://www.psychologytoday.com/us/blog/the-athletes-way/201705/diaphragmatic-breathing-exercises-and-your-vagus-nerve.
  8. researchers found that diaphragmatic breathing significantly reduces measures of stress: Susan I. Hopper et al., “Effectiveness of Diaphragmatic Breathing for Reducing Physiological and Psychological Stress in Adults: A Quantitative Systematic Review,” JBI Database of Systematic Reviews and Implementation Reports 17, 9 (September 2019): 1855–1876, https://doi.org/10.11124/JBISRIR-2017-003848.  
  9. slow breathing “may be a more powerful tool in combatting insomnia”: Ravinder Jerath, Connor Beveridge, and Vernon A. Barnes, “Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia,” Frontiers in Psychiatry 9 (January 29, 2019): 780, https://doi.org/10.3389/fpsyt.2018.00780.
  10. Diaphragmatic breathing may help burn more calories: Min-Sik Yong, Yun-Seob Lee, and Hae-Yong Le1e, “Effects of Breathing Exercises on Resting Metabolic Rate and Maximal Oxygen Uptake,” Journal of Physical Therapy Science 30, no. 9 (September 2018): 1173–1175, https://doi.org/10.1589/jpts.30.1173.  
  11. “The relaxation response is a physical state of deep rest … and [is] opposite of the fight or flight response.”: Benson, The Relaxation Response.

Day 16: Supercharge with 21 Power Foods

  1. “Choose your food wisely. … Eat with the intent to improve your health.”: William Li, “Ten Principle for Eating MediterAsian,” in Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer (London: Vermillion, 2023), 118–119.  
  2. apple cider vinegar can be effective in reducing glucose and insulin levels after eating. It also may help shave off pounds: Solaleh Sadat Khezri et al., “Beneficial Effects of Apple Cider Vinegar on Weight Management, Visceral Adiposity Index and Lipid Profile in Overweight or Obese Subjects Receiving Restricted Calorie Diet: A Randomized Clinical Trial,” Journal of Functional Foods 43 (April 2018): 95–102, https://doi.org/10.1016/j.jff.2018.02.003.
  3. Avocados are high in vitamin E: Mark L. Dreher and Adrienne J. Davenport, “Hass Avocado Composition and Potential Health Effects,” Critical Reviews in Food Science and Nutrition 53, no. 7 (May 2, 2013): 738–750, https://doi.org/10.1080/10408398.2011.556759.
  4. Regularly eating berries … can enhance immune function and reduce the kind of cellular inflammation that is associated with aging and chronic disease: Franziska Spritzler, “11 Reasons Why Berries Are Among the Healthiest Foods on Earth,” Healthline, April 24, 2019, https://www.healthline.com/nutrition/11-reasons-to-eat-berries.  
  5. black pepper also may improve digestion … and enhance fat metabolism: Makayla Meixner, “11 Science-Backed Health Benefits of Black Pepper,” Healthline, March 21, 2019, https://www.healthline.com/nutrition/black-pepper-benefits#2.-Has-anti-inflammatory-properties.
  6. Make sure to consume cacao earlier in the day: “Health Benefits of Cacao Nibs,” WebMD, reviewed by Dany Paul Baby, September 14, 2022, https://www.webmd.com/diet/health-benefits-cacao-nibs; “Health Benefits of Cacao Powder,” WebMD Editorial Contributors, medically reviewed by Melinda Ratini, December 12, 2022, https://www.webmd.com/diet/health-benefits-cacao-powder; Kirsten Nunez, “These Cacao Health Benefits Are Sure to Blow Your Mind,” Shape, updated December 21, 2022, https://www.shape.com/healthy-eating/diet-tips/cacao-health-benefits.
  7. as little as half a teaspoon a day of cinnamon may cut cholesterol and curb blood sugar by reducing insulin resistance: Alam Khan et al., “Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes,” Diabetes Care 26, no. 12 (December 1, 2003): 3215–3218, https://doi.org/10.2337/diacare.26.12.3215.
  8. Lemons, limes, and oranges are rich in immune-strengthening antioxidants and vitamin C: Anna Nekrich, “The Powerful Health Benefits of Citrus Fruits,” The Whole U, University of Washington, May 23, 2022, https://thewholeu.uw.edu/2022/05/23/citrus/.
  9. Consuming the healthy medium-chain triglycerides … can induce modest weight loss without negatively impacting blood lipid levels: Karen Mumme and Welma Stonehouse, “Effects of Medium-Chain Triglycerides on Weight Loss and Body Composition: A Meta-analysis of Randomized Controlled Trials,” Academy of Nutrition and Dietetics 115, no. 2 (January 27, 2015): 249–263, https://doi.org/10.1016/j.jand.2014.10.022.
  10. Broccoli, Brussels sprouts, … and turnips are all cruciferous vegetables, which provide fiber, vitamins, and phytochemicals: “What Are Cruciferous Vegetables—and Why Are They So Good for You?” Cleveland Clinic Health Essentials, June 7, 2023, https://health.clevelandclinic.org/crunchy-and-cruciferous-youll-love-this-special-family-of-veggies/.
  11. “eggs now seem to be making a bit of comeback”: “The Nutrition Source: Eggs,” Harvard T.H. Chan School of Public Health, last reviewed August 2020, https://www.hsph.harvard.edu/nutritionsource/food-features/eggs/; “How Eating Eggs Can Boost Heart Health,” eLife, ScienceDaily, May 24, 2022, https://www.sciencedaily.com/releases/2022/05/220524124839.htm; Jennifer B. Keogh and Peter M. Clifton, “Energy Intake and Satiety Responses of Eggs for Breakfast in Overweight and Obese Adults: A Crossover Study,” International Journal of Environmental Research and Public Health 17, no. 15 (August 3, 2020): 5583, https://doi.org/10.3390/ijerph17155583; J.S. Vander Wal et al., “Egg Breakfast Enhances Weight Loss,” International Journal of Obesity 32, no. 10 (August 5, 2008): 1545–51, https://doi.org/10.1038/ijo.2008.130.  
  12. ginger was found to improve digestive health: Jenna Fletcher, medically reviewed by Sade Meeks, “Ginger: Uses, Benefits, and Nutrition,” Medical News Today, updated March 28, 2022, https://www.medicalnewstoday.com/articles/265990#_noHeaderPrefixedContent.
  13. supplementing the diet with garlic appears to reduce waist circumference: Manije Darooghegi Mofrad et al., “The Effects of Garlic Supplementation on Weight Loss: A Systematic Review and Meta-Analysis of Randomized Controlled Trials,” International Journal for Vitamin and Nutrition Research 91, no. 3–4 (July 30, 2019): 1664–2821, https://doi.org/10.1024/0300-9831/a000607.
  14. green tea’s catechins … may help break down excess fat and increase fat burning: “Are There Health Benefits to Drinking Green Tea?” WebMD Editorial Contributors, reviewed by Jabeen Begum, July 26, 2023, https://www.webmd.com/diet/health-benefits-green-tea; Mayo Clinic Staff, “Caffeine Content for Coffee, Tea, Soda and More,” Mayo Clinic, April 26, 2022, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372.  
  15. Dark leafy greens … are packed with fiber, vitamins, and minerals: Lin Yan, “Dark Green Leafy Vegetables,” United States Department of Agriculture, last modified August 13, 2016, https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/.
  16. Almonds have the most filling fiber of any nut: Sharayah Carter et al., “Acute Feeding with Almonds Compared to Carbohydrate-Based Snack Improves Appetite-Regulating Hormones with No Effect on Self-Reported Appetite Sensations: A Randomised Controlled Trial,” European Journal of Nutrition 62 (October 28, 2022): 857–866, https://doi.org/10.1007/s00394-022-03027-2.
  17. Macadamia nuts … can moderate your blood sugar levels: “Health Benefits of Macadamia Nuts,” medically reviewed by Dany Paul Baby, WebMD, November 27, 2022, https://www.webmd.com/diet/health-benefits-macadamia-nuts.
  18. pistachios … may help with weight loss: Cheryl L. Rock et al., “Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake,” Nutrients12, no. 7 (2020): 2155, https://doi.org/10.3390/nu12072155.
  19. Pecans … may offer protection: Diane L. McKay et al., “A Pecan-Rich Diet Improves Cardiometabolic Risk Factors in Overweight and Obese Adults: A Randomized Controlled Trial,” Nutrients 10, no. 3 (March 2018): 339, https://doi.org/10.3390%2Fnu10030339.
  20. Pine nuts … contain magnesium, which may help with glucose control: Fatima Hallal, “4 Impressive Health Benefits of Pine Nuts,” medically reviewed by Katherine Marengo, Healthline, September 10, 2021, https://www.healthline.com/nutrition/pine-nuts-benefits.
  21. Walnuts may help activate the inula, the part of the brain that regulates appetite and impulse control: “In a Nutshell: Walnuts Activate Brain Region Involved in Appetite Control,” Beth Israel Deaconess Medical Center, ScienceDaily, August 16, 2017, https://www.sciencedaily.com/releases/2017/08/170816181259.htm.
  22. peanuts are the most common food allergy in the United States: Sally Robertson, “Most Common Food Allergies in the USA,” reviewed by Jennifer Logan, Medical & Life Sciences News, last modified April 8, 2023, https://www.news-medical.net/health/Most-Common-Food-Allergies-in-the-USA.aspx.
  23. those who consumed olive oil lost around 80 percent more body fat: Flávia Galvão Cândido et al., “Consumption of Extra Virgin Olive Oil Improves Body Composition and Blood Pressure in Women with Excess Body Fat: A Randomized, Double-Blinded, Placebo-Controlled Clinical Trial,” European Journal of Nutrition 57 (August 14, 2017): 2445–2455, http://dx.doi.org/10.1007/s00394-017-1517-9.  
  24. Adding onions to your diet may help blunt blood sugar spikes that can trigger appetite: Jillian Kubala, “9 Impressive Health Benefits of Onions,” medically reviewed by Amy Richter, Healthline, last modified July 20, 2023, https://www.healthline.com/nutrition/onion-benefits.
  25. get wild fresh or canned salmon instead of farmed salmon, which may contain toxins such as dioxins and PCBs: Jessica DiGiacinto, “Wild vs. Farmed Salmon: Which Type of Salmon Is Healthier?” medically reviewed by Kim Chin, Healthline, last modified August 27, 2021, https://www.healthline.com/nutrition/wild-vs-farmed-salmon.
  26. Chia seeds are high in fiber and a good source of omega-3: “The Nutrition Source: Chia Seeds,” T.H. Chan Harvard School of Public Health, accessed August 21, 2023, https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/.
  27. Flax seeds … are linked to a reduced risk of breast cancer: Ana Calado et al., “The Effect of Flaxseed in Breast Cancer: A Literature Review,” Frontiers in Nutrition 5 (2018): 4, https://doi.org/10.3389%2Ffnut.2018.00004.   
  28. Hemp seeds are full of protein, omega-3s, vitamin E, and minerals: Cathleen Crichton-Stuart, “Health Benefits of Hemp Seeds,” medically reviewed by Katherine Marengo, Medical News Today, September 11, 2018, https://www.medicalnewstoday.com/articles/323037.
  29. Pumpkin seeds … can help promote sleep: Megan Ware, “What are the Health Benefits of Pumpkin Seeds?” medically reviewed by Amy Richter, Medical News Today, last modified January 6, 2023, https://www.medicalnewstoday.com/articles/303864; Gary G. Adams et al., “The Hypoglycemic Effect of Pumpkin Seeds, Trigonelline (TRG), Nicotinic Acid (NA), and D-Chiro-Inositol (DCI) in Controlling Glycemic Levels in Diabetes Mellitus,” Critical Reviews in Food Science and Nutrition 54, no. 10 (2014): 1322–1329, https://doi.org/10.1080/10408398.2011.635816.                                                     
  30. Sesame seeds contain ample calcium and vitamin E: Marsha McCulloch, “15 Health and Nutrition Benefits of Sesame Seeds,” Healthline, last modified February 14, 2023, https://www.healthline.com/nutrition/sesame-seeds.
  31. Sweet potatoes and yams may lower the risk of obesity by helping prevent fat accumulation: Lisa Wartenberg, “Do Sweet Potatoes Help or Hinder Weight Loss?” medically reviewed by Kim Chin, Healthline, June 10, 2021, https://www.healthline.com/nutrition/sweet-potato-weight-loss.
  32. curcumin intake is linked to a reduction in weight … among patients with metabolic syndrome and related disorders: Sahdeo Prasad, Amit K. Tyagi, and Bharat B. Aggarwal, “Recent Developments in Delivery, Bioavailability, Absorption and Metabolism of Curcumin: The Golden Pigment from Golden Spice,” Cancer Research and Treatment 46, no. 1 (2014): 2–18, https://doi.org/10.4143/crt.2014.46.1.2.

Additional Reference for Day 16

Day 17: Shower Yourself with Self-Compassion and Forgiveness

  1. “A moment of self-compassion can change your entire day”: Christopher K. Germer, The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions (New York: The Guilford Press, 2009). 
  2. “to suffer together”: “What Is Compassion?” Greater Good Magazine, 2023, https://greatergood.berkeley.edu/topic/compassion/definition#what-is-compassion.
  3. Self-compassion is when you’re warm, understanding … even when you feel bad: Brené Brown, “Adding Shame, Guilt, Humiliation, Embarrassment, Empathy, and Self-Compassion to the Social Emotional Learning Vocabulary,” Daring Classrooms, Brené Brown (blog), 2020, https://brenebrown.com/resources/adding-shame-guilt-humiliation-embarrassment-empathy-and-self-compassion-to-the-social-emotional-learning-vocabulary/; Duke Biber, “Mindful Self-Compassion for Nurses: A Systematic Review,” Nursing Management 29, no. 3 (December 14, 2021): 18–24,  https://doi.org/10.7748/nm.2021.e2028.
  4. “one of the most powerful sources of coping and resilience”: Kristin Neff, “Exercise 4: Supportive Touch,” Self-Compassion, https://self-compassion.org/exercise-4-supportive-touch/.
  5. “an antidote to self-pity and the tendency to whine about our bad luck”: Kristin Neff, “Exercise 4: Supportive Touch.”
  6. “I’ve been searching for ways to heal myself, and I’ve found that kindness is the best way”: Amy DiLuna and Robin Sindler, “Lady Gaga Reveals How Kindness Has Helped Her Heal While Visiting LGBT Teens,” Today, December 5, 2016, https://www.today.com/kindness/lady-gaga-reveals-how-kindness-has-helped-her-heal-while-t105575.
  7. Studies show that self-compassion ramps up your motivation; boosts happiness, … and improves your self-image: Juliana G. Breines and Serena Chen, “Self-Compassion Increases Self-Improvement Motivation,” Personality and Social Psychology Bulletin 38, no. 9 (May 29, 2012), https://doi.org/10.1177/0146167212445599; Tosca D. Braun, Crystal L. Park, and Amy Gorin, “Self-Compassion, Body Image, and Disordered Eating: A Review of the Literature,” Body Image 17 (June 2016): 117–31, https://doi.org/10.1016/j.bodyim.2016.03.003; Kristin J. Homan and Fuschia M. Sirois, “Self-Compassion and Physical Health: Exploring the Roles of Perceived Stress and Health-Promoting Behaviors,” Health Psychology Open 4, no. 2 (September 14, 2017), https://doi.org/10.1177/2055102917729542; Ellen R. Albertson, Kristin D. Neff, and Karen E. Dill-Shackleford, “Self-Compassion and Body Dissatisfaction in Women: A Randomized Controlled Trial of a Brief Meditation Intervention,” Mindfulness 6 (January 2015): 444–454, https://doi.org/10.1007/s12671-014-0277-3.
  8. Those improvements persisted during a three-month follow-up: Amy DiLuna et al., “Exploring Mindfulness and Mindfulness with Self-Compassion-Centered Interventions to Assist Weight Loss: Theoretical Considerations and Preliminary Results of a Randomized Pilot Study,” Mindfulness 6 (July 24, 2014): 824–835, https://doi.org/10.1007/s12671-014-0325-z.
  9. a compassionate letter-writing exercise can help improve body image for females: Bethany A. Nightingale and Stephanie E. Cassin, “Self-Compassion May Have Benefits for Body Image among Women with a Higher Body Mass Index and Internalized Weight Bias,” Healthcare 11, no. 7 (March 28, 2023): 970, https://doi.org/10.3390/healthcare11070970.
  10. “View your life with KINDSIGHT”: Karen Salmansohn, Bounce Back!: How to Thrive in the Face of Adversity(New York: Workman Publishing, 2008). 
  11. “your muscles relax, you’re less anxious, you have more energy, [and] your immune system can strengthen”: Robert Enright, Forgiveness is a Choice (Washington, DC: American Psychological Association, 2019).
  12. Letting go of resentments is for your benefit, not theirs: Man Yee Ho et al., “International REACH Forgiveness Intervention: A Multi-Site Randomized Controlled Trial,” OSF Preprints (March 3, 2023), https://doi.org/10.31219/osf.io/8qzgw.
  13. “We must abandon the victim narrative and become our own protagonist”: Katherine Schwarzenegger, The Gift of Forgiveness: Inspiring Stories from Those Who Have Overcome the Unforgivable (United Kingdom: Penguin Publishing Group, 2020), 73.
  14. forgiving both others and yourself “may attenuate [reduce] emotions such as anger, regret, and rumination”: Loren Toussaint et al., “Editor Choice: Let It Rest: Sleep and Health as Positive Correlates of Forgiveness of Others and Self-Forgiveness,” Psychology & Health 35, no. 3 (2020): 302–317, https://doi.org/10.1080/08870446.2019.1644335.
  15. “greater forgiveness is associated with less stress, and, in turn, better health”: Loren Toussaint, Grant S. Shields, and George M. Slavich, “Forgiveness, Stress, and Health: a 5-Week Dynamic Parallel Process Study,” Annals of Behavioral Medicine 50, no. 5 (October 2016): 727–735, https://doi.org/10.1007/s12160-016-9796-6.
  16. Investigators … found that those with an eating disorder possessed lower levels of self-forgiveness: Michelle Watson et al., “Self-Forgiveness in Anorexia Nervosa and Bulimia Nervosa,” Eating Disorders: The Journal of Treatment and Prevention 20, no. 1 (January 2012): 31–41, https://doi.org/10.1080/10640266.2012.635561.
  17. “[Forgiveness is] like spring cleaning for your heart”: Marci Shimoff and Carol Kline, Happy for No Reason: 7 Steps to Being Happy from the Inside Out (New York: Simon & Schuster, 2008), 133. 
  18. You can learn more about Ho’oponopono: Joe Vitale and Ihaleakala Hew Len, Zero Limits: The Secret Hawaiian System for Wealth, Health, Peace, and More (Hoboken: John Wiley & Sons, 2007), 42, 236.
  19. Comfort yourself with the Hug-Hum-Rock Relief Process: See Day 10 of the Bounce Back Boldly Plan. 
  20. The late motivational guru Louise Hay touted the value of doing mirror work: “What is Mirror Work?” Louise Hay, accessed November 5, 2023, https://www.louisehay.com/what-is-mirror-work/.
  21. “Forgiven”: David Crowder, “Crowder—Forgiven,” YouTube video, April 1, 2017, 3:55, https://www.youtube.com/watch?v=u_ZWEO36jok.
  22. “Avinu Malkeinu”: Barbra Streisand, “Avinu Malkeinu Live in Israel,” themichael972, YouTube video, July 2, 2014, 4:18, https://www.youtube.com/watch?v=ydxePZKCyvo.
  23. “Forgive Me”: “Forgive Me—Evanescence,” YouTube video, February 7, 2008, 3:17, https://www.youtube.com/watch?v=AkmvABmnkf4.
  24. “Sorry”: Ciara, “Sorry,” YouTube video, September 14, 2021, 4:41, https://www.youtube.com/watch?v=_DLA8Be7P9w
  25. “Please Forgive Me”: Bryan Adams, “Please Forgive Me (Official Music Video),” YouTube video, October 31, 2008, 6:17, https://www.youtube.com/watch?v=9EHAo6rEuas.

Day 18: Release Your Shame and Boost Your Body Image 

  1. “If we base our self-worth on something as ever-changing as our bodies, we will forever be on the emotional roller coaster of body obsession and shame”: Chrissy King, quoted by Nia Simone McLeod, “Body Positive Quotes to Promote Self-Love,” Everyday Power, August 10, 2023, https://everydaypower.com/body-positive-quotes/.
  2. “I want you to speak about your shame”: In an email to the author, August 6, 2023, a representative of the C.G. Jung Institute of New York, https://junginstitute.org/, explained that in the final section, “Jung seems to suggest that in order to be a person you can live with, you should speak openly of your shame.” C. G. Jung, The Red Book: A Reader’s Edition, Lea ed., ed. and trans. Sonu Shamdasani, trans. John Peck, and trans. Mark Kyburz (New York: W.W. Norton & Company, 2012).
  3. “the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging”: Brené Brown, “Shame vs. Guilt,” Brené Brown (blog), January 15, 2013, https://brenebrown.com/articles/2013/01/15/shame-v-guilt/; Brown, Daring Greatly: How the Courage to be Vulnerable Transforms the Way We Live, Love, Parent, and Lead (London: Penguin Publishing Group, 2015), 58. 
  4. body shame … “can impact who and how we love, work, parent, communicate and build relationships”:Brené Brown, “Shame & Body Image,” The Mothers Movement Online, November 2004, http://www.mothersmovement.org/features/body_image/b_brown_body_shame.htm.
  5. “If we can share our story with someone who responds with empathy and understanding, shame can’t survive”: Brown, Daring Greatly; Doug Cartwright, “25 Popular Brené Brown Quote on Empathy, Shame, and Trust,” The Daily Shifts, April 2, 2021, https://www.thedailyshifts.com/blog/25-popular-brene-brown-quotes-on-empathy-shame-and-trust.
  6. “I was spending so much mental energy … When really all it took was learning to take a deep breath and work with it versus always fighting”: Heather Sandison, “Autoimmune Disease, Trauma, and Toxins: An Interview with Katie Wells,” Neurohacker Collective, August 25, 2020, podcast transcript, https://neurohacker.com/autoimmune-disease-trauma-and-toxins-an-interview-with-katie-wells. Also, Katie Wells, emailed approval to use quote to author, February 20, 2023.
  7. those who experienced “weight discrimination”: Sarah E. Jackson, Rebecca J. Beeken, and Jane Wardle, “Perceived Weight Discrimination and Changes in Weight, Waist Circumference, and Weight Status,” Obesity 22, no. 12 (September 11, 2014): 2485–88, https://doi.org/10.1002/oby.20891.
  8. family members were “the most judgmental or derogatory”: Rebecca M. Phul and Kelly D. Brownell, “Confronting and Coping with Weight Stigma: An Investigation of Overweight and Obese Adults,” Obesity 14, no. 10 (September 6, 2012): 1802–15, https://doi.org/10.1038/oby.2006.208.
  9. when overweight people felt that they experienced weight stigma, their “eating increases, their self-regulation decreases, and their cortisol levels are higher”: Janet Tomiyama et al., “How and Why Weight Stigma Drives the Obesity ‘Epidemic’ and Harms Health,” BMC Medicine 16, no. 123 (August 15, 2018), https://doi.org/10.1186/s12916-018-1116-5; “Weight Stigma,” World Obesity Federation, accessed September 22, 2023, https://www.worldobesity.org/what-we-do/our-policy-priorities/weight-stigma.  
  10. “I love that people come up to me and say: … That’s the best compliment ever”: Agnes Erickson, “Kelly Clarkson Has Something Serious To Say To Body Shamers,” The List, December 9, 2020, https://www.thelist.com/292221/kelly-clarkson-has-something-serious-to-say-to-body-shamers.
  11. students with high shame: Michaela B. Swee et al., “A Brief Self-Compassionate Letter-Writing Intervention for Individuals with High Shame,” Mindfulness 14, 854–867 (2023), https://doi.org/10.1007/s12671-023-02097-5.
  12. Journaling can help you better understand why you feel shame: James W. Pennebaker, “Writing about Emotional Experiences as a Therapeutic Process,” Psychological Science 8 (1997): 162–166, https://doi.org/10.1111/j.1467-9280.1997.tb00403.x; Pennebaker, “Expressive Writing in Psychological Science,” Perspectives in Psychological Science 13, no. 2 (October 9, 2017): 226–229, https://doi.org/10.1177/1745691617707315; Karen A. Baikie and Kay Wilhelm, “Emotional and Physical Health Benefits of Expressive Writing,” Advances in Psychiatric Treatment 11, no. 5 (2005): 338–346, https://doi.org/10.1192/apt.11.5.338.
  13. Writing about past failures can help you lower stress hormones such as cortisol: Brynne C. DiMenichi et al., “Writing About Past Failures Attenuates Cortisol Responses and Sustained Attention Deficits Following Psychosocial Stress,” Frontiers in Behavioral Neuroscience 12 (March 18, 2023), https://doi.org/10.3389/fnbeh.2018.00045.  
  14. Tapping may bring reductions in shame: Dr. David Feinstein, email to author, September 22, 2023; Donna Bach et al., “Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health,” Journal of Evidence-Based Integrative Medicine (2019): 24, https://doi.org/10.1177/2515690X18823691; “Scientific Research on EFT Tapping,” EFT Universe, accessed September 22, 2023, https://eftuniverse.com/research-studies/; S. Robertson, “4 EFT Tapping Setup Statements with Reframes for Feelings of Shame,” EFT Universe, accessed September 22, 2023, https://eftuniverse.com/anger-guilt/4-eft-tapping-setup-statements-with-reframes-for-feelings-of-shame/.
  15. When you exercise, you may boost your body image: Ana Sandoiu, “How Can Exercise Improve Body Image?” Medical News Today, June 18, 2017, https://www.medicalnewstoday.com/articles/317958; Lauren E. Salci and Kathleen A. Martin Ginis, “Acute Effects of Exercise on Women with Pre-Existing Body Image Concerns: A Test of Potential Mediators,” Psychology of Sport and Exercise 31 (2017): 113–122, https://doi.org/10.1016/j.psychsport.2017.04.001; Rebecca A. Seguin et al., “Strength Training Improves Body Image and Physical Activity Behaviors Among Midlife and Older Rural Women,” Journal of Extension 51, no. 4 (August 2013), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4354895/; Anna Campbell and A. Hausenblas, “Effects of Exercise Interventions on Body Image: A Meta-Analysis,” Journal of Health Psychology 14, no. 6 (2009): 780–793, https://doi.org/10.1177/1359105309338977.
  16. women who exercised to calm down … enjoyed greater improvements: Anna Campbell and A. Hausenblas, “Effects of Exercise Interventions on Body Image: A Meta-Analysis,” Journal of Health Psychology 14, no. 6 (2009): 780–793, https://doi.org/10.1177/1359105309338977.
  17. you can retrain your brain to shun shame: Dr. Srini Pillay, email to author, September 22, 2023; “How Neurons That Wire Together Fire Together,” Neuroscience News, December 23, 2021, https://neurosciencenews.com/wire-fire-neurons-19835/; Michael Netzley, “What Fires Together, Wires Together: How Your Brain Changes While Working, Learning, and More,” Medium, November 25, 2022, https://michaelnetzley.medium.com/what-fires-together-wires-together-163fa2e62d8d; Dawson Church, “Rewiring Your Mind for Transformation,” September 7, 2023, https://dawsonchurch.com/rewiring-your-mind-for-transformation/.  
  18. “If you put the same amount of shame in the petri dish and douse it with empathy, it can’t survive”: Brené Brown, interviewed by Jessi Hempel, “Transcript: Episode 101: Brené Brown on Getting it Right,” LinkedIn, March 22, 2021, https://www.linkedin.com/pulse/transcript-episode-101-bren%C3%A9-brown-getting-right-jessi-hempel; Brené Brown, “Shame vs. Guilt,” Brené Brown (blog), January 15, 2013, https://brenebrown.com/articles/2013/01/15/shame-v-guilt/; Brené Brown, “No Body is Perfect: Body Image and Shame,” medically reviewed by Harry Croft, HealthyPlace, last modified July 17, 2014, https://www.healthyplace.com/alternative-mental-health/sageplace/no-body-is-perfect-body-image-and-shame.
  19. Giving yourself self-compassion can greatly reduce body dissatisfaction: Sandy Belle Rosales Cadena et al., “Understanding the Relationship between Self-Compassion and Body Dissatisfaction,” Journal of Applied Social Psychology 54, no. 11 (September 16, 2024): 669–682, https://doi.org/10.1111/jasp.13065; Trisha L. Raque et al., “Pathways by Which Self-Compassion Improves Positive Body Image: A Qualitative Analysis,” Behavioral Sciences 14, no. 11 (November 16, 2023): 939, https://doi.org/10.3390/bs13110939; T.L. Tylka and K.L. Huellemann, “Self-Compassion and Body Image,” in A. Finlay-Jones, K. Bluth, and K. Neff, editors, Handbook of Self-Compassion (Springer Nature Switzerland AG, 2023), 183–200, https://psycnet.apa.org/doi/10.1007/978-3-031-22348-8_11.
  20. a consensus statement … signed by 100 international medical organizations … called for ending weight stigma: Francesco Rubino et al., “Joint International Consensus Statement for Ending Stigma of Obesity,” Natural Medicine 26, no. 4 (April 2020): 485–497, https://doi.org/10.1038/s41591-020-0803-x.
  21. “When you feel good about yourself and who you are, you carry yourself with a sense of confidence”: “10 Steps to Positive Body Image,” NEDA, accessed September 23, 2023, https://www.nationaleatingdisorders.org/learn/general-information/ten-steps.  

Day 19: Practice Mindful Eating

  1. “Mindful eating is about awareness”: Susan Albers, “5 Steps to Mindful Eating: A How To Guide,” Psychology Today, September 17, 2018, https://www.psychologytoday.com/intl/blog/comfort-cravings/201809/5-steps-mindful-eating-how-guide; Susan Albers, Eating Mindfully: How to End Mindless Eating & Enjoy a Balanced Relationship with Food, Second Edition (United Kingdom: New Harbinger Publications, May 3, 2012), 1–7. 
  2. mindful eating … “means simply eating or drinking while being aware of each bite or sip”: Thich Nhat Hanh and Lilian Cheung, Savor: Mindful Eating, Mindful Life (Carlsbad, CA: Hay House, 2011). 
  3. You’ll also make healthier food choices and eat with both attention and intention: Jeff Gordinier, “Mindfulness Eating as Food for Thought,” New York Times, February 7, 2012, https://www.nytimes.com/2012/02/08/dining/mindful-eating-as-food-for-thought.html.
  4. most of us “go unconscious when we eat”: Jan Chozen Bays, quoted in “7 Steps to Eating Mindfully and Why It is Important,” Alternative Daily, accessed September 15, 2023, https://thealternativedaily.com/7-steps-to-eating-mindfully-and-why-it-is-important/.
  5. “you awaken your inner gourmet”: Jean Kristeller and Elissa Epel, “Mindful Eating and Mindless Eating,” in The Wiley Blackwell Handbook of Mindfulness (Hoboken: Wiley-Blackwell, 2014), 925.
  6. “We take somewhere between 50 and 100 bites per day”: Barry Boyce, “Mindful Eating Revolution,” Mindful, February 6, 2015, https://www.mindful.org/a-mindful-eating-revolution.
  7. Mindful eating also helped “participants … decrease reward-driven eating”: Carolyn Dunn et al., “Mindfulness Approaches and Weight Loss, Weight Maintenance, and Weight Regain,” Current Obesity Reports7, no. 1 (March 2018): 37–49, https://doi.org/10.1007/s13679-018-0299-6.
  8. Fast eaters who became slow eaters had a 42 percent lower rate of obesity: Yumi Hurst and Haruhisa Fukuda, “Effects of Changes in Eating Speed on Obesity in Patients With Diabetes: A Secondary Analysis of Longitudinal Health Check-Up Data,” BMJ Open 8, no. 1 (February 2018), https://doi.org/10.1136/bmjopen-2017-019589.
  9. The study … found that those who listened to the food-focused audio had a better recall of what they consumed and ate 30 percent less.”: Eric Robinson, Inge Kersbergen, and Suzanne Higgs, “Eating ‘Attentively’ Reduces Later Energy Consumption in Overweight and Obese Females,” British Journal of Nutrition 112, no. 4 (June 2014): 657–661, https://doi.org/10.1017/S000711451400141X.
  10. Take in the “different aromas, textures, and tastes of everything you eat”: Jennifer Wolkin, “Mindful Eating for a Healthier Brain-Gut Connection,” Brain Curves, August 31, 2015, https://braincurves.com/2015/08/31/repost-mindful-eating-for-a-healthier-brain-gut-connection/.

Day 20: Use Your Former “Failures” to Fuel Your Future Success

  1. “Failure is not fatal, it’s just a necessary stepping stone to success”: Barbara Corcoran, LinkedIn, March 2023, https://www.linkedin.com/posts/barbaracorcoran_bouncingback-failureissuccessinprocess-motivationalspeaker-activity-7043951963687788544-yLId?utm_source=share&utm_medium=member_desktop.
  2. “Do not be embarrassed by your failures”: “Richard Branson Quotes,” Brainy Quotes, accessed February 17, 2017, https://www.brainyquote.com/quotes/richard_branson_452112.
  3. “I have not failed. I’ve just found 10,000 ways that won’t work”: Edison Innovation Foundation, accessed August 6, 2023, https://www.thomasedison.org/edison-quotes.
  4. Long before author J.K. Rowling: Jacob Shamsian, “How J.K. Rowling Went from Struggling Single Mom to the World’s Most Successful Author,” Insider, July 31, 2018, https://www.insider.com/jk-rowling-harry-potter-author-biography-2017-7.
  5. Long before Oprah Winfrey: Biography.com Editors and Tyler Piccotti, “Oprah Winfrey,” Biography, April 2014, https://www.biography.com/movies-tv/oprah-winfrey; Oprah Winfrey, interview with Pema Chodron, “Super Soul Sunday,” OWN, October 20, 2019, https://www.oprah.com/own-super-soul-sunday/pema-chodron_1.
  6. Long before Steven Spielberg: Jennice Vilhauer, “Why Spielgberg, A Film School Reject, Was Successful Anyway,” reviewed by Lybi Ma, Psychology Today, December 31, 2019, https://www.psychologytoday.com/intl/blog/living-forward/201912/why-spielberg-film-school-reject-was-successful-anyway.
  7. Long before Tyler Perry: Nicole Bitette, “How Tyler Perry Turned an Army Base into a Major Studio,” Paramount, October 21, 2019, https://www.paramount.com/news/content-and-experiences/why-tyler-perry-built-the-biggest-studio-lot-in-america.
  8. Long before Lisa Nichols: Lisa Nichols, “How to Let Your Light Shine Bright,” YouTube video, February 25, 2018, 3:48, https://www.youtube.com/watch?v=CWpiCOmbVuY; “Lisa Nichols: Be Perfect in Your Imperfection,” Goalcast, July 11, 2018,  https://www.goalcast.com/2018/06/11/lisa-nichols-be-perfect-in-your-imperfection/; Lisa Nichols, “Top 3 Tips for Dealing with Failure,” Motivating the Masses, accessed July 23, 2020, https://motivatingthemasses.com/top-3-tips-for-dealing-with-failure/.
  9. “You only get to success”: Kerry Washington, Jimmy Kimmel Live! Episode 18, no. 109, “Guest Host Kerry Washington Interviews Reese Witherspoon,” aired August 17, 2020, in Los Angeles, California, ABC, https://www.youtube.com/watch?v=uEvdAkXgDJo.
  10. Of course, failure can be painful: Anna Powers, “Failing Your Way to Success: Why Failure is a Crucial Ingredient for Success,” Forbes, May 2, 2018, https://www.forbes.com/sites/annapowers/2018/04/30/failing-your-way-to-success-why-failure-is-a-crucial-ingredient-for-success/?sh=559669616170.
  11. “If we look backward with the specific intent of moving forward”: Daniel H. Pink, The Power of Regret: How Looking Backward Moves Us Forward (Edinburgh: Canongate Books, 2022), 167.
  12. The scientists who were denied grants had more successful publications in academic journals: Yang Wang, Benjamin F. Jones, and Dashun Wang, “Early-Career Setback and Future Career Impact,” Nature Communications10, no. 4331 (2019), https://doi.org/10.1038/s41467-019-12189-3.
  13. students who learned only about the scientists’ achievements scored lower grades: Xiaodong Lin-Siegler, Carol S. Dweck, and Geoffrey L. Cohen, “Instructional Interventions that Motivate Classroom Learning,” Journal of Educational Psychology 108, no. 3 (February 2021), https://doi.org/10.1037/edu0000124.
  14. “I was never ever going to let them beat me”: Dave Collins, Aine MacNamara, and Neil McCarthy, “Super Champions, Champions, and Almosts: Important Differences and Commonalities on the Rocky Road,” Frontiers in Psychology 6 (January 2016), https://doi.org/10.3389/fpsyg.2015.02009.
  15. “Have faith in what will be”: Sonia Ricotti, email from Kirstie, Customer Delight Ninja (Support Supervisor), September 29, 2023.

Day 21: Let Nature Nurture You

  1. “in nature, I felt everything I should feel in church but never did”: Chauncey Mabe, “Alice Walker Through The Looking Glass,” Sun Sentinel, November 19, 1989, https://www.sun-sentinel.com/news/fl-xpm-1989-11-18-8902100502-story.html.
  2. “Short exposures to nature can make us less aggressive, … and healthier overall”: Florence Williams, The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative (New York: W.W. Norton & Company, 2017).
  3. More than 19,000 people … experienced “increases in good health and wellbeing”: Mathew P. White et al., “Spending at Least 120 minutes a Week in Nature is Associated with Good health and Wellbeing,” Scientific Reports 9, no. 7730 (June 13, 2019), https://doi.org/10.1038/s41598-019-44097-3.
  4. College students who sat or walked in nature … experienced beneficial effects on their mental health:Genevive R. Meredith et al., “Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to Measure It: A Scoping Review,” Frontiers in Psychology 10 (January 14, 2020), https://doi.org/10.3389/fpsyg.2019.02942.
  5. decreased risk of being overweight or obese: Cristina O’Callaghan-Gordo et al., “Green Spaces, Excess Weight and Obesity in Spain,” International Journal of Hygiene and Environmental Health 223, no. 1 (January 2020): 45–55, https://doi.org/10.1016/j.ijheh.2019.10.007.
  6. Japanese practice of forest bathing (shinrin-yoku): Margaret M. Hansen, Reo Jones, and Kristen Tocchini, “Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review,” International Journal of Environmental Research and Public Health 14, no. 8 (July 28, 2017): 851, https://doi.org/10.3390/ijerph14080851.
  7. Forest bathing also may provide a preventive effect on cancers and improve sleep: Qing Li, “Effects of Forest Environment (Shinrin-Yoku/Forest Bathing) on Health Promotion and Disease Prevention: The Establishment of ‘Forest Medicine,’” Environmental Health and Preventive Medicine 27 (2022): 43, https://doi.org/10.1265/ehpm.22-00160; “Boost Your Immune System, Shake Off Stress by Walking in the Woods,” ScienceDaily, Loyola University Health System, October 3, 2013, www.sciencedaily.com/releases/2013/10/131003132112.htm.
  8. “The effects of fractals are almost instantaneous”: Richard Taylor, email to author, September 29, 2023. 
  9. Just sixty seconds in nature: Richard P. Taylor et al., “Perceptual and Physiological Responses to the Visual Complexity of Fractal Patterns,” Nonlinear Dynamics, Psychology, and Life Sciences 9, no. 1 (January 2005): 89–114, National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/15629069/.
  10. Alpha brain waves are known for their ability: Peter Lambrou, “Fun with Fractals? Why Nature Can Be Calming,” Psychology Today, September 7, 2012, https://www.psychologytoday.com/us/blog/codes-joy/201209/fun-fractals.
  11. Those who listened to artificial sounds reacted like people suffering from anxiety, PTSD, or depression:Cassandra D. Gould van Praag et al., “Mind-Wandering and Alterations to Default Mode Network Connectivity When Listening to Naturalistic versus Artificial Sounds,” Scientific Reports 7, no. 45273 (March 27, 2017), https://doi.org/10.1038/srep45273.
  12. Images of buildings and parked cars didn’t have that soothing effect: Hyunju Jo, Chorong Song, and Yoshifumi Miyazaki, “Physiological Benefits of Viewing Nature: A Systematic Review of Indoor Experiments,” International Journal of Environmental Research and Public Health 16, no. 23 (November 27, 2019): 4739, https://doi.org/10.3390/ijerph16234739.
  13. Even taking care of indoor plants can reduce physiological and psychological stress: Min-sun Lee et al., “Interaction with Indoor Plants May Reduce Psychological and Physiological Stress by Suppressing Autonomic Nervous System Activity in Young Adults: A Randomized Crossover Study,” Journal of Physiological Anthropology 34, no. 21 (April 28, 2015), https://doi.org/10.1186/s40101-015-0060-8.
  14. “Brave”: Sara Bareilles, vocalist, “Brave,” by Sara Bareilles and Jack Antonoff, recorded 2013, track 1 on The Blessed Unrest, Epic Records, 2013, streaming audio, March 8, 2024; “Sara Bareilles—Brave (Official Video),” YouTube, May 14, 2013, 3:57, https://www.youtube.com/watch?v=QUQsqBqxoR4.
  15. “Fix You”: Coldplay, vocalists, “Fix You,” by Chris Martin, Jonny Buckland, Guy Berryman, and Will Champion, recorded 2004–2005, track 2 on X&Y, Parlophone, Capitol Records, 2005, streaming audio, accessed March 8, 2024; “Coldplay—Fix You (Official Video),” YouTube, May 30, 2011, 4:53, https://www.youtube.com/watch?v=k4V3Mo61fJM.
  16. “Good Times Roll”: Jimmie Allen, vocalist, “Good Times Roll,” by Jimmie Allen, Nelly, and Zach Kale, recorded ca. 2020, track 1 on Bettie James, Stoney Creek, 2021, streaming audio, accessed March 8, 2024; “Jimmie Allen, Nelly—Good Times Roll (Official Audio),” YouTube, July 10, 2020, 2:38, https://www.youtube.com/watch?v=a3vE1vM4x7Q.
  17. “Better in Time”: Leona Lewis, vocalist, “Better in Time,” by J. R. Rotem and Andrea Martin, recorded 2007, track 4 on Spirit, Syco, J Records, 2008, streaming audio, accessed March 8, 2024; “Leona Lewis—Better in Time (Official Video),” YouTube, October 3, 2009, 3:57, https://www.youtube.com/watch?v=qSxyffSB7wA.
  18. “Nothing’s Gonna Stop Us Now”: Starship, vocalists, “Nothing’s Gonna Stop Us Now,” by Diane Warren and Albert Hammond, recorded 1986, track 2 on No Protection, Grunt, 1986, streaming audio, accessed March 8, 2024; “Starship—Nothing’s Gonna Stop Us Now (Official Music Video) [HD],” RHINO, YouTube, May 9, 2014, 4:27, https://www.youtube.com/watch?v=3wxyN3z9PL4. 

PART IV: WHAT TO EAT
THE BOUNCE BACK DIET

Chapter 22: Shopping Lists and Meal Plans

  1. “Tell me what you eat and I will tell you who you are”: “Anthelme Brillat-Savarin,” Britannica, accessed August 21, 2023, https://www.britannica.com/biography/Anthelme-Brillat-Savarin.
  2. You’ll shed pounds, because every day you’ll consume ample protein (75 to 90 grams), fat (90 to 100 grams), non-starchy carbs (40 grams or less), and fiber (30 grams or more): To arrive at the recommended intake of protein, fat, non-starchy carbs, and fiber, I conferred with experienced certified nutrition consultant and Bounce Back Diet recipe formulator Lizette Marx. Together, we chose a modified Keto plan (KetoMod, as we call it), because we wanted people to be able to easily shed pounds while they also heal their hearts and begin to Bounce Back Boldly. Numerous emails and phone calls with Lizette from 2021 to 2023. 
  3. Staples And Brands We Like: You also can find this Staples and Brands We Like list online at www.BounceBackDiet.com/Food-Staples-and-Brands-We-Like.
  4. “Look at our farmers’ markets today, bursting with heritage breeds and heirloom varieties”: José Andrés, quoted by Marian Burros, “Not Just Spice on His Shelves,” New York Times, July 31, 2012, https://www.nytimes.com/2012/08/01/dining/for-jose-andres-books-worth-keeping.html.
  5. Insecticides or fungicides can cause a number of adverse reactions: “Pesticides,” National Institute of Environmental Health Sciences (NIH), last reviewed July 20, 2023, https://www.niehs.nih.gov/health/topics/agents/pesticides/index.cfm.
  6. To find a farmer’s market near you: “Local Food Directories: National Farmers Market Directory,” United States Department of Agriculture (USDA), accessed August 21, 2023, https://www.ams.usda.gov/local-food-directories/farmersmarkets.
  7. Local Harvest: Provides a guide to local farms, CSAs, farmers markets, farm stands, restaurants, groceries, and places to pick your own vegetables or fruits: “Community Supported Agriculture,” Local Harvest, www.localharvest.org/csa/ and “Local Food Near You,” https://www.localharvest.org/locations/, accessed September 21, 2023.
  8. Purchase unusual-shaped real foods: According to the USDA’s website, “over one-third of all available food goes uneaten through loss or waste”: from “Food Loss and Waste,” USDA, accessed August 22, 2023, https://www.usda.gov/foodlossandwaste; Imperfect Foods, accessed January 13, 2025, www.imperfectfoods.com. 
  9. Misfits Market: accessed January 13, 2025, www.misfitsmarket.com.
  10. “Real food is the ingredients”: from “The Best Jamie Oliver Quotes,” Following Fulfillment, accessed August 22, 2023, https://followingfulfillment.com/jamie-oliver-quotes.
  11. “We need to become friends with food again”: Jessica Ortner’s team member Joy from the Tapping Solution, e-mail to author, March 24, 2023. 

Chapter 23: The Bounce Back Diet Recipes

  1. “choose real food, cook with love and mindfulness, and savor every delicious bite”: The Bounce Back Diet creator, professional holistic chef, and culinary nutrition consultant Lizette Marx, email to author, July 21, 2023.
  2. Bounce Back Chia Fresca: This beverage is our hydrating take on a Central and South American-inspired drink: Unlike most other recipes you can find, our refreshing Bounce Back Chia Fresca contains no caloric sweeteners.
  3. Eating unsoaked chia seeds may cause bloating or stomach pain: Rachael Ajmera, “Does Eating Too Many Chia Seeds Cause Side Effects?” Healthline, last modified February 14, 2023, https://www.healthline.com/nutrition/chia-seeds-side-effects.  
  4. Our Bounce Back Golden Milk: This beverage was inspired by an Ayurvedic beverage popular in India: Please note that unlike every other golden milk recipe I found, Bounce Back Golden Milk contains absolutely no caloric or sugar-free sweeteners. The intention was to make this a healthy, low-calorie, nutrient-packed Bounce Back beverage. Also see Alina Petre, “10 Benefits of Golden (Turmeric) Milk and How to Make It,” Healthline, last modified February 8, 2023, https://www.healthline.com/nutrition/golden-milk-turmeric.
  5. All herbal teas have different health benefits: Julie Edgar, “Types of Teas and Their Health Benefits,” reviewed by Louise Chang on March 20, 2009, WebMD, https://www.webmd.com/diet/features/tea-types-and-their-health-benefits.
  6. Culinary Term: A pinch: Bounce Back Diet formulator Lizette Marx shared all the helpful culinary terms and explanations in this book. Also see Allie Van Duyne, “The Giant List of 101 Culinary Terms Every Chef Knows,” Toast, accessed August 22, 2023, https://pos.toasttab.com/blog/on-the-line/culinary-terms.
  7. “What is really important … is to [ask yourself]: ‘How do I feel when I eat this food?’”: JJ Virgin’s executive assistant Laci Csanadi, e-mail to author, May 17, 2023.
  8. “To eat is a necessity, but to eat intelligently is an art”: from “Francois De La Rochefoucauld Quotes,” Motivational Wizard, May 8, 2023, https://motivationalwizard.com/francois-de-la-rochefoucauld-quotes/.
  9. “The food you eat can be either the safest and most powerful form of medicine”: Ann Wigmore team, e-mail to author, July 14, 2023.
  10. “Exercise is king. Nutrition is queen”: The health pioneer often said this, including during an interview I conducted with him at the Food Addiction Summit: “Lifetime Achievement Award Presentation—Jack LaLanne,” Food Addiction Summit, April 25, 2009, interview presentation video, 30:23, http://foodaddictionsummit.org/webcast/lifetime-award.html.
  11. “Forget calories. Focus on quality. Let your body do the rest”: David Ludwig, e-mail to author, April 14, 2023. 
  12. “If it came from a plant, eat it; if it was made in a plant, don’t”: Michael Pollan, Food Rules: An Eater’s Manual (New York, NY: Penguin Books, December 29, 2009), Rule # 19, 41. Also see Jane E. Brody, “Rules Worth Following, for Everyone’s Sake,” New York Times, February 1, 2010, https://www.nytimes.com/2010/02/02/health/02brod.html.
  13. “A healthy diet is a solution to many of our health-care problems”: John Mackey, from “Healthy Eating Quotes,” Motivational Wizard, August 20, 2020, https://motivationalwizard.com/healthy-eating-quotes/.
  14. “Keeping your body healthy is an expression of gratitude to the whole cosmos”: Thích Nhất Hạnh, Touching Peace: Practicing the Art of Mindful Living (Berkley: Parallax Press, 1992), 12.  

CONCLUSION 

  1. Thinking of dietary choices as part of who you are”: Nir Eyal, email to author, July 16, 2023; Eyal, “Have We Been Thinking About Willpower the Wrong Way for 30 Years?,” Harvard Business Review, November 23, 2016, https://hbr.org/2016/11/have-we-been-thinking-about-willpower-the-wrong-way-for-30-years; and Eyal, “The Way You Think About Willpower Is Hurting You,” Nir and Far, accessed July 16, 2023, https://www.nirandfar.com/the-way-you-think-about-willpower-is-hurting-you/.
  2. “The most effective way to change your habits”: James Clear, Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (New York: Penguin Publishing Group, 2018), 41. 
  3. let’s dispense with disheartening research: Laura P. Svetkey et al., “Comparison of Strategies for Sustaining Weight Loss: The Weight Loss Maintenance Randomized Controlled Trial,” Journal of the American Medical Association 299, no. 10 (March 12, 2008): 1139–48, https://doi.org/10.1001/jama.299.10.1139; Alexandra Sifferlin, “The Weight Loss Trap: Why Your Diet Isn’t Working, TIME, May 25, 2017, https://time.com/4793832/the-weight-loss-trap; Francine Grodstin et al., “Three-Year Follow-Up of Participants in a Commercial Weight Loss Program. Can You Keep it Off?,” Archives of Internal Medicine 156, no. 12 (June 24, 1996): 1302–6, https://pubmed.ncbi.nlm.nih.gov/8651838; Franziska Spritzler, “Do ‘Diets’ Really Just Make You Fatter?,” medically reviewed by Atli Arnarson, Healthline, updated March 9, 2020, https://www.healthline.com/nutrition/do-diets-make-you-gain-weight#success-rates.
  4. “if you make it a habit—the change becomes real”: Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business (NY: Random House Publishing Group, 2014). Charles Duhigg, email to author, July 18, 2023. 
  5. promising results come from the National Weight Control Registry (NWCR): National Weight Control Registry (NWCR), “NWCR Facts,” http://www.nwcr.ws/Research/default.htm, “Research Findings,” NWCR, accessed May 22, 2023, http://nwcr.ws/Research/published%20research.htm.
  6. The NWCR was founded in 1994 by obesity experts Rena Wing, PhD, … and James O. Hill, PhD: National Weight Control Registry, staff, accessed May 22, 2023, http://nwcr.ws/people/default.htm.
  7. the secret to keeping off the weight: National Weight Control Registry, NWCR Facts, accessed May 22, 2023, http://www.nwcr.ws/Research/default.htm.
  8. most Successful Losers remained at the lower weight for more than a decade: J. Graham Thomas et al., “Weight-Loss Maintenance for 10 Years in the National Weight Control Registry,” American Journal of Preventive Medicine 46, no. 1 (January 2014): 17–23, http://doi.org/10.1016/j.amepre.2013.08.019; Rena R. Wing and Suzanne Phelan, “Long-term Weight Loss Maintenance,” American Journal of Clinical Nutrition 82, no. 1 (July 2005): 222S–225S, https://doi.org/10.1093/ajcn/82.1.222S; Michael T. McGuire, R.R. Wing, J.O. Hill, “The Prevalence of Weight Loss Maintenance among American Adults,” International Journal of Obesity 23 (January 13, 2000): 1314–1319, https://doi.org/10.1038/sj.ijo.0801075.
  9. “people can successfully maintain substantial weight losses over a long-term”: Dr. Wing, email to author, June 20, 2022.
  10. “I lost fifty-two pounds in fifty-two weeks when I was fifty-two”: National Weight Control Registry, “Success Stories,” accessed September 19, 2023, http://nwcr.ws/stories.htm; Sue Brown, email to author, July 18, 2023.
  11. what motivates people to remain at a healthier weight: Suzanne Phelan et al., “In Their Own Words: Topic Analysis of the Motivations and Strategies of Over 6,000 Long-Term Weight-Loss Maintainers,” Obesity 30, no. 3 (February 9, 2022): 751–761, https://doi.org/10.1002/oby.23372.
  12. Those weight maintainers showed “perseverance in the face of setbacks”: Phelan et al., “In Their Own Words.”
  13. “Many weight-loss maintainers described getting back on track at the next meal or the next day”: Phelan, email to author, September 9, 2023.
  14. “Being fit and healthy is not about achieving the perfect body”: A.J. Jacobs, Drop Dead Healthy: One Man’s Humble Quest for Bodily Perfection (Simon & Schuster, 2012).
  15. “Ultimately it came down to … deciding whether I wanted to advance toward the grave … or rise and advance in life as a fresh, vital being”: Bryant McGill, “To Heal the World We Must Heal Ourselves,” Facebook, September 10, 2017, https://www.facebook.com/GoMcGill/photos/to-heal-the-world-we-must-heal-ourselves-by-bryant-mcgillstress-reduction-sleep-/1835034249863822/?paipv=0&eav=AfakngAyltb064wgiFGuBIJ-fkJ3BzNDFwF-PmsWzdAP4yrTaJsS9TrBMhpVWXl3NsI&_rdr; Bryant McGill website, https://bryantmcgill.com/writings-various/.
  16. be on the lookout for naysayers: Roy F. Baumeister and John Tierney, Willpower: Rediscovering the Greatest Human Strength (London: Penguin Publishing Group, 2012); Roy F. Baumeister, https://roybaumeister.com/portfolio/willpower-rediscovering-the-greatest-human-strength-with-j-tierney/; Roy F. Baumeister et al., D. M., “Ego Depletion: Is The Active Self a Limited Resource?,” Journal of Personality and Social Psychology 74, no. 5 (1998): 1252–1265, https://doi.org/10.1037/0022-3514.74.5.1252.  
  17. Your willpower or your ability to exercise self-control is contingent on what you believe to be true: Veronika Job, Carol S. Dweck, and Gregory M. Walton, “Ego Depletion—Is It All in Your Head?: Implicit Theories About Willpower Affect Self-Regulation,” Psychological Science 21, no. 11 (September 28, 2010): 1686–1693, https://doi.org/10.1177/0956797610384745.
  18. You’ll be more successful at shedding weight when you’re motivated by personal reasons: Pedro J. Teixeira et al., “Motivation, Self-Determination, and Long-Term Weight Control,” International Journal of Behavioral Nutrition and Physical Activity 9, no. 22 (March 2, 2012), https://doi.org/10.1186/1479-5868-9-22; Alexandra M. Freund and Marie Hennecke, “Changing Eating Behaviour vs. Losing Weight: The Role of Goal Focus for Weight Loss in Overweight Women,” Psychology & Health 27, no. 2 (November 30, 2011), 25–42, https://doi.org/10.1080/08870446.2011.570867.
  19. “mental strength is the key to long-term success”: Amy Morin, email to author, September 18, 2023; Morin, 13 Things Mentally Strong People Don’t Do: Take Back Your Power, Embrace Change, Face Your Fears, and Train Your Brain for Happiness and Success (William Morrow Paperbacks, 2017). 
  20. “Start valuing the health benefits … of the foods [you] eat as much or more than the taste”: Hal Elrod, The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life Before 8 AM (2012), 139. 
  21. Taking an optimistic approach to weight loss yields better results: Cara Munez, “Optimism Linked to Greater Success at Weight Loss,” UPI, November 7, 2023, https://www.upi.com/Health_News/2023/11/07/doctors-weight-loss-optimism/7321699366741/; Charlotte Albury et al., “Relationship Between Clinician Language and the Success of Behavioral Weight Loss Interventions: A Mixed-Methods Cohort Study,” Annals of Internal Medicine (November 7, 2023), https://doi.org/10.7326/M22-236.0.
  22. You may eat better if you’re optimistic: Wassila Ait-hadad et al., “Optimism is Associated with Diet Quality, Food Group Consumption and Snacking Behavior in a General Population,” Nutrition Journal 19, no. 6 (January 20, 2020). https://doi.org/10.1186/s12937-020-0522-7.
  23. Optimistic folks are healthier: Eric S. Kim et al., “Optimism and Cause-Specific Mortality: A Prospective Cohort Study,” American Journal of Epidemiology 185, Issue 1 (January 1, 2017), 21–29, https://doi.org/10.1093/aje/kww182.
  24. “aspiring to be better”: Adam Grant, Hidden Potential: The Science of Achieving Great Things (Penguin Publishing Group, 2023), 233.
  25. “Ask yourself, ‘What would I love?”: Mary Morrissey, Brave Thinking: The Art and Science of Creating a Life You Love (Page Two: May 23, 2023), 83; Doland White of Mary Morrisey’s team, email to author, September 20, 2023.    
  26. champions can be made when they embrace and commit to life-changing positive habits: Lewis Howes, The School of Greatness: A Real-World Guide to Living Bigger, Loving Deeper, and Leaving a Legacy (Emmaus, PA: Rodale, 2015), 154; Howes, “The Power of Positive Thinking,” SUCCESS Magazine, October 12, 2017, https://www.success.com/the-power-of-positive-thinking/.
  27. “Don’t Stop Believin’”: Journey, vocalists, “Don’t Stop Believin,’” by Jonathan Cain, Steve Perry, and Neal Schon, recorded 1981, track 2 on Escape, Columbia Records, 1981, streaming audio, accessed March 8, 2024; “Journey—Don’t Stop Believin’ (Official Audio),” YouTube, April 16, 2013, 4:10, https://www.youtube.com/watch?v=1k8craCGpgs.
  28. “Just the Way You Are”: Bruno Mars, vocalist, “Just the Way You Are,” by Bruno Mars, Philip Lawrence, Ari Levine, Khalil Walton, and Khari Cain, recorded ca. 2010, track 2 on Doo-Wops & Hooligans, Elektra Records & Atlantic Recording Corporation, 2010, streaming audio, accessed March 8, 2024; “Bruno Mars—Just The Way You Are (Official Music Video),” YouTube, September 8, 2010, 3:56, https://www.youtube.com/watch?v=LjhCEhWiKXk.
  29. “The Champion”: Carrie Underwood, vocalist, “The Champion,” by Carrie Underwood, Christopher Bridges, Chris DeStefano, and Brett James, recorded ca. 2017, bonus track on Cry Pretty, Capitol Records Nashville, 2018, streaming audio, accessed March 8, 2024; https://www.youtube.com/watch?v=HgknAaKNaMM.
  30. “Dancing Queen”: ABBA, vocalists, “Dancing Queen,” by Benny Andersson, Bjorn Ulvaeus, and Stig Anderson, recorded 1975, track 2 on Arrival, Polar Music & Epic Records & Atlantic Recording Corporation, 1976, streaming audio (Official Music Video Remastered), accessed March 8, 2024, https://www.youtube.com/watch?v=xFrGuyw1V8s.
  31. “Unstoppable”: Sia, vocalist, “Unstoppable,” by Sia Furler and Christopher Braide, recorded 2015, track 5 on This Is Acting, Monkey Puzzle & RCA Records, 2016, streaming audio, accessed March 8, 2024; “Sia—Unstoppable (Official Video—Live from the Nostalgic For the Present Tour,” YouTube, September 27, 2021, 3:46, https://www.youtube.com/watch?v=YaEG2aWJnZ8.

Additional Valuable References

Note from Connie: I hope you’ve found these references useful. I look forward to hearing back from you if you find any changes that have occurred since we last checked. Again, just email me here with changes. Also, have you also seen my Recommended Resources list, which also was excerpted from my book, I Blew My Diet! Now What?

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