by Jason Fung
30. See note 16 above.
31. Ibid.
32. Tarnopolsky, M. A., J. D. MacDougall, and S. A. Atkinson. “Influence of Protein Intake and Training Status on Nitrogen Balance and Lean Body Mass.” Journal of Applied Physiology (1985) 64, no. 1 (1988): 187–93.
33. Ibid.
34. Kingsbury, K. J., L. Kay, and M. Hjelm. “Contrasting Plasma Free Amino Acid Patterns in Elite Athletes: Association with Fatigue and Infection.” British Journal of Sports Medicine 32, no. 1 (1998): 25–32; discussion 32–3.
35. Rantanen, T., et al. “Midlife Muscle Strength and Human Longevity Up to Age 100 Years: A 44-Year Prospective Study Among a Decedent Cohort.” Age (Dordr) 34, no. 3 (2012): 563–70.
36. Layman, D. K., et al., “A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles During Weight Loss in Adult Women.” Journal of Nutrition 133, no. 2 (2003): 411–7.
37. Frestedt, J. L., et al. “A Whey-Protein Supplement Increases Fat Loss and Spares Lean Muscle in Obese Subjects: A Randomized Human Clinical Study.” Nutrition & Metabolism (London) 5 (2008): 8.
38. Demling, R. H., and L. DeSanti. “Effect of a Hypocaloric Diet, Increased Protein Intake and Resistance Training on Lean Mass Gains and Fat Mass Loss in Overweight Police Officers.” Annals of Nutrition and Metabolism 44, no. 1 (2000): 21–9.
39. Simpson, S. J., and D. Raubenheimer. “Obesity: The Protein Leverage Hypothesis.” Obesity Review 6, no. 2 (2005): 133–42.
40. Leaf, A. “How Much Protein Do You Need Per Day?” Examine.com. Accessed at https://examine.com/nutrition/how-much-protein-do-i-need/.
41. Kopple, J. D. “National Kidney Foundation K/DOQI Clinical Practice Guidelines for Nutrition in Chronic Renal Failure.” American Journal of Kidney Disease 37, 1 Suppl 2 (2001): S66–70.
42. Ibid.
43. English, K. L., and D. Paddon-Jones. “Protecting Muscle Mass and Function in Older Adults During Bed Rest.” Current Opinion in Clinical Nutrition & Metabolic Care 13, no. 1 (2010): 34–9.
44. Patel, K. “How Much Protein Do You Need After Exercise?” Examine.com. Accessed at https://examine.com/nutrition/second-look-at-protein-quantity-after-exercise/.
Chapter 7
1. Nuttall, F. Q., and M. C. Gannon. “Metabolic Response to Dietary Protein in People with and Without Diabetes.” Diabetes, Nutrition and Metabolism 4 (1991): 71–88.
2. Cahill, G. F., Jr. “Fuel Metabolism in Starvation.” Annual Review of Nutrition 26 (2006): 1–22.
3. Hall, K. D. Comparative Physiology of Fasting, Starvation, and Food Limitation, ed. Marshall McCue. Berlin: Springer, 2012. Accessed at www.cussp.org/sites/default/files/Hall%20Slides.pdf.
4. Bhutani, S., et al. “Improvements in Coronary Heart Disease Risk Indicators by Alternate-Day Fasting Involve Adipose Tissue Modulations.” Obesity (Silver Spring), 18, no. 11 (2010): 2152–9.
5. Catenacci, V. A., et al. “A Randomized Pilot Study Comparing Zero-Calorie Alternate-Day Fasting to Daily Caloric Restriction in Adults with Obesity.” Obesity (Silver Spring) 24, no. 9 (2016): 1874–83.
6. Zauner, C., et al. “Resting Energy Expenditure in Short-Term Starvation Is Increased as a Result of an Increase in Serum Norepinephrine.” American Journal of Clinical Nutrition 71, no. 6 (2000): 1511–5.
7. Ho, K. Y., et al. “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man.” Journal of Clinical Investigation 81, no. 4 (1988): 968–75.
8. Cahill, G. F., Jr. “President’s Address. Starvation.” Transactions of the American Clinical and Climatological Association 94 (1983): 1–21.
9. Henry, C. J. K., et al. “Differences in Fat, Carbohydrate, and Protein Metabolism Between Lean and Obese Subjects Undergoing Total Starvation.” Obesity Research 7, no. 6 (1999): 597–604.
10. See note 9 above.
11. Ibid.
Chapter 8
1. Di Castelnuovo, A., et al. “Consumption of Cocoa, Tea and Coffee and Risk of Cardiovascular Disease.” European Journal of Internal Medicine 23, no. 1 (2012): 15–25.
2. Huxley, R. R., and H. A. Neil. “The Relation Between Dietary Flavonol Intake and Coronary Heart Disease Mortality: A Meta-Analysis of Prospective Cohort Studies.” European Journal of Clinical Nutrition 57, no. 8 (2003): 904–8.
3. Hodgson, J. M., and K. D. Croft. “Tea Flavonoids and Cardiovascular Health.” Molecular Aspects of Medicine 31, no. 6 (2010): 495–502.
4. de Koning Gans, J. M., et al. “Tea and Coffee Consumption and Cardiovascular Morbidity and Mortality.” Arteriosclerosis, Thrombosis, and Vascular Biology 30, no. 8 (2010): 1665–71.
5. Peters, U., C. Poole, and L. Arab. “Does Tea Affect Cardiovascular Disease? A Meta-Analysis.” American Journal of Epidemiology 154, no. 6 (2001): 495–503.
6. Geleijnse, J. M., et al. “Inverse Association of Tea and Flavonoid Intakes with Incident Myocardial Infarction: The Rotterdam Study.” American Journal of Clinical Nutrition 75, no. 5 (2002): 880–6.
7. Pang, J., et al. “Green Tea Consumption and Risk of Cardiovascular and Ischemic Related Diseases: A Meta-Analysis.” International Journal of Cardiology 202 (2012): 967–74.
8. Kuriyama, S., et al. “Green Tea Consumption and Mortality Due to Cardiovascular Disease, Cancer, and All Causes in Japan: The Ohsaki Study.” JAMA 296, no. 10 (2006): 1255–65.
9. Hertog, M. G., et al. “Antioxidant Flavonols and Ischemic Heart Disease in a Welsh Population of Men: The Caerphilly Study.” American Journal of Clinical Nutrition 65, no. 5 (1997): 1489–94.
10. Serafini, M., A. Ghiselli, and A. Ferro-Luzzi. “In Vivo Antioxidant Effect of Green and Black Tea in Man.” European Journal of Clinical Nutrition 50, no. 1 (1996): 28–32.
11. Arab, L., W. Liu, and D. Elashoff. “Green and Black Tea Consumption and Risk of Stroke: A Meta-Analysis.” Stroke 40, no. 5 (2009): 1786–92.
12. Chen, I. J., et al. “Therapeutic Effect of High-Dose Green Tea Extract on Weight Reduction: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial.” Clinical Nutrition 35, no. 3 (2016): 592–9.
13. Hursel, R., W. Viechtbauer, and M. S. Westerterp-Plantenga. “The Effects of Green Tea on Weight Loss and Weight Maintenance: A Meta-Analysis.” International Journal of Obesity (London) 33, no. 9 (2009): 956–61.
14. Rudelle, S., et al. “Effect of a Thermogenic Beverage on 24-Hour Energy Metabolism in Humans.” Obesity (Silver Spring) 15, no. 2 (2007): 349–55.
15. Dulloo, A. G., et al. “Efficacy of a Green Tea Extract Rich in Catechin Polyphenols and Caffeine in Increasing 24-H Energy Expenditure and Fat Oxidation in Humans.” American Journal of Clinical Nutrition 70, no. 6 (1999): 1040–5; Hursel, R., et al. “The Effects of Catechin Rich Teas and Caffeine on Energy Expenditure and Fat Oxidation: A Meta-Analysis.” Obesity Review 12, no. 7 (2011): 573–81.
16. Jurgens, T. M., et al. “Green Tea for Weight Loss and Weight Maintenance in Overweight or Obese Adults.” Cochrane Database of Systematic Reviews 12 (2012): Cd008650.
17. Rumpler, W., et al. “Oolong Tea Increases Metabolic Rate and Fat Oxidation in Men.” Journal of Nutrition 131, no. 11 (2001): 2848–52.
18. Thielecke, F., and M. Boschmann. “The Potential Role of Green Tea Catechins in the Prevention of the Metabolic Syndrome - A Review.” Phytochemistry 70, no. 1 (2009): 11–24.
19. Nagao, T., et al. “A Catechin-Rich Beverage Improves Obesity and Blood Glucose Control in Patients with Type 2 Diabetes.” Obesity (Silver Spring) 17, no. 2 (2009): 310–7.
20. Iso, H., et al. “The Relationship Between Green Tea and Total Caffeine Intake and Risk for Self-Reported Type 2 Diabetes Among Japanese Adults.” Annals of Internal Medicine 144, no. 8 (2006): 554–62.
21. Panagiotakos, D. B., et al. “Long-Term Tea Intake Is Associated with Reduced Prevalence of (Type 2) Diabetes Mellitus Among Elderly People from Mediterranean Islands: MEDIS Epidemiological Study.” Yonsei Medical Journal 50, no. 1 (2009): 31–8.
22. S
ee note 13 above.
23. Stensvold, I., et al. “Tea Consumption. Relationship to Cholesterol, Blood Pressure, and Coronary and Total Mortality.” Preventive Medicine 21, no. 4 (1992): 546–53.
24. Hodgson, J. M. “Effects of Tea and Tea Flavonoids on Endothelial Function and Blood Pressure: A Brief Review.” Clinical and Experimental Pharmacology and Physiology 33, no. 9 (2006): 838–41.
25. Yang, Y. C., et al. “The Protective Effect of Habitual Tea Consumption on Hypertension.” Archives of Internal Medicine 164, no. 14 (2004): 1534–40.
26. Bogdanski, P., et al. “Green Tea Extract Reduces Blood Pressure, Inflammatory Biomarkers, and Oxidative Stress and Improves Parameters Associated with Insulin Resistance in Obese, Hypertensive Patients.” Nutrition Research 32, no. 6 (2012): 421–7.
27. “Tea and Cancer Prevention.” National Cancer Institute. November 17, 2010. Accessed at www.cancer.gov/about-cancer/causes-prevention/risk/diet/tea-fact-sheet.
28. Wu, A. H., et al. “Tea Intake, COMT Genotype, and Breast Cancer in Asian-American Women.” Cancer Research 63, no. 21 (2003): 7526–9.
29. Fujiki, H., et al., “Cancer Prevention with Green Tea and Its Principal Constituent, EGCG: From Early Investigations to Current Focus on Human Cancer Stem Cells.” Molecules and Cells 41, no. 2 (2018): 73–82.
Chapter 9
1. Fragopoulou, E., C. Demopoulos, and S. Antonopoulou. “Lipid Minor Constituents in Wines. A Biochemical Approach in the French Paradox.” International Journal of Wine Research 1 (2009): 131–43.
2. Nagahori, Z. “Credibility of the Ages of Centenarians in Hunza, a Longevity Village in Pakistan.” Asian Medical Journal 25, no. 6 (1982): 405–31.
3. Ibid.
4. Hippocratic Writings, ed. G. E. R. Lloyd. London: Penguin, 2005. Accessed at https://books.google.com/books?id=pg-trVeUovEC&lpg=PT93&pg=PT352#v=onepage&q&f=false.
5. See note 1 above.
6. Osborn, D. “Drink to Your Health!” Accessed at www.greekmedicine.net/therapies/Drink_to_Your_Health.html.
7. Jouanna, J. Greek Medicine from Hippocrates to Galen. Leiden, The Netherlands: Brill, 2012: 173–93.
8. Goldfinger, T. M. “Beyond the French Paradox: The Impact of Moderate Beverage Alcohol and Wine Consumption in the Prevention of Cardiovascular Disease.” Cardiology Clinics 21, no. 3 (2003): 449–57.
9. Ibid.
10. Galinski, C. N., J. I. Zwicker, and D. R. Kennedy. “Revisiting the Mechanistic Basis of the French Paradox: Red Wine Inhibits the Activity of Protein Disulfide Isomerase In Vitro.” Thrombosis Research 137 (2016): 169–73.
11. See note 1 above.
12. Ibid.
13. St Leger, A. S., A. L. Cochrane, and F. Moore. “Factors Associated with Cardiac Mortality in Developed Countries with Particular Reference to the Consumption of Wine.” Lancet 1, no. 8124 (1979): 1017–20.
14. Gronbaek, M., et al. “Mortality Associated with Moderate Intakes of Wine, Beer, or Spirits.” The BMJ 310, no. 6988 (1995): 1165–9.
15. Renaud, S. C., et al. “Wine, Beer, and Mortality in Middle-Aged Men from Eastern France.” Archives of Internal Medicine 159, no. 16 (1999): 1865–70.
16. Yuan, J. M., et al. “Follow Up Study of Moderate Alcohol Intake and Mortality Among Middle Aged Men in Shanghai, China.” The BMJ 1314, no. 7073 (1997): 18–23.
17. Thun, M. J., et al. “Alcohol Consumption and Mortality Among Middle-Aged and Elderly U.S. Adults.” New England Journal of Medicine 337, no. 24 (1997): 1705–14.
18. Blackhurst, D. M., and A. D. Marais. “Alcohol—Foe or Friend?” South African Medical Journal 95, no. 9 (2005): 648–54.
19. Andreasson, S., P. Allebeck, and A. Romelsjo. “Alcohol and Mortality Among Young Men: Longitudinal Study of Swedish Conscripts.” British Medical Journal (Clinical Research Edition) 296, no. 6628 (1988): 1021–5.
20. Djousse, L., et al. “Alcohol Consumption and Risk of Cardiovascular Disease and Death in Women: Potential Mediating Mechanisms.” Circulation 2120, no. 3 (2009): 237–44.
21. Streppel, M. T., et al. “Long-Term Wine Consumption Is Related to Cardiovascular Mortality and Life Expectancy Independently of Moderate Alcohol Intake: The Zutphen Study.” Journal of Epidemiology and Community Health 63, no. 7 (2009): 534–40.
22. Haseeb, S., B. Alexander, and A. Baranchuk. “Wine and Cardiovascular Health: A Comprehensive Review.” Circulation 136, no. 15 (2017): 1434–48.
23. Covas, M. I., et al. “Wine and Oxidative Stress: Up-to-Date Evidence of the Effects of Moderate Wine Consumption on Oxidative Damage in Humans.” Atherosclerosis 208, no. 2 (2010): 297–304.
24. See notes 1 and 10 above.
25. Biagi, M., and A. A. Bertelli. “Wine, Alcohol and Pills: What Future for the French Paradox?” Life Sciences 131 (2015): 19–22.
26. Sato, M., N. Maulik, and D. K. Das. “Cardioprotection with Alcohol: Role of Both Alcohol and Polyphenolic Antioxidants.” Annals of the New York Academy of Sciences 957 (2002): 122–35; Guiraud, A., et al. “Cardioprotective Effect of Chronic Low Dose Ethanol Drinking: Insights into the Concept of Ethanol Preconditioning.” Journal of Molecular and Cellular Cardiology 36, no. 4 (2004): 561–6; Marfella, R., et al. “Effect of Moderate Red Wine Intake on Cardiac Prognosis After Recent Acute Myocardial Infarction of Subjects with Type 2 Diabetes Mellitus.” Diabetic Medicine 23, no. 9 (2006): 974–81.
27. Karatzi, K. N., et al. “Red Wine Acutely Induces Favorable Effects on Wave Reflections and Central Pressures in Coronary Artery Disease Patients.” American Journal of Hypertension 18, no. 9 Pt 1 (2005): 1161–7; Stranges, S., et al. “Relationship of Alcohol Drinking Pattern to Risk of Hypertension: A Population-Based Study.” Hypertension 44, no. 6 (2004): 813–9.
28. Xin, X., et al. “Effects of Alcohol Reduction on Blood Pressure: A Meta-Analysis of Randomized Controlled Trials.” Hypertension 38, no. 5 (2001): 1112–7.
29. Lazarus, R., D. Sparrow, and S. T. Weiss. “Alcohol Intake and Insulin Levels. The Normative Aging Study.” American Journal of Epidemiology 145, no. 10 (1997): 909–16.
30. Koppes, L. L., et al. “Moderate Alcohol Consumption Lowers the Risk of Type 2 Diabetes: A Meta-Analysis of Prospective Observational Studies.” Diabetes Care 28, no. 3 (2005): 719–25.
31. Shai, I., et al. “Glycemic Effects of Moderate Alcohol Intake Among Patients with Type 2 Diabetes: A Multicenter, Randomized, Clinical Intervention Trial.” Diabetes Care 30, no. 12 (2007): 3011–6.
32. Corrao, G., et al. “Alcohol and Coronary Heart Disease: A Meta-Analysis.” Addiction 95, no. 10 (2000): 1505–23.
33. Szmitko, P. E., and S. Verma. “Antiatherogenic Potential of Red Wine: Clinician Update.” American Journal of Physiology-Heart and Circulatory Physiology 288, no. 5 (2005): H2023–30.
34. Shai, I., et al. “Glycemic Effects of Moderate Alcohol Intake Among Patients with Type 2 Diabetes: A Multicenter, Randomized, Clinical Intervention Trial.” Diabetes Care 30, no. 12 (2007): 3011–6; Brand-Miller, J. C., et al. “Effect of Alcoholic Beverages on Postprandial Glycemia and Insulinemia in Lean, Young, Healthy Adults.” American Journal of Clinical Nutrition 85, no. 6 (2007): 1545–51.
35. “The History of Coffee.” NCA website. Accessed at www.ncausa.org/about-coffee/history-of-coffee.
36. Ibid.
37. O’Keefe, J. H., et al. “Effects of Habitual Coffee Consumption on Cardiometabolic Disease, Cardiovascular Health, and All-Cause Mortality.” Journal of the American College of Cardiology 62, no. 12 (2013): 1043–51.
38. van Dam, R. M., and F. B. Hu. “Coffee Consumption and Risk of Type 2 Diabetes: A Systematic Review.” JAMA 294, no. 1 (2005): 97–104.
39. Ohnaka, K., et al. “Effects of 16-Week Consumption of Caffeinated and Decaffeinated Instant Coffee on Glucose Metabolism in a Randomized Controlled Trial.” Journal of Nutrition and Metabolism 2012 (2012): 207426.
40. Ibid.
41. Keijzers, G. B., et al. “Caffeine Can Decrease Insulin Sensitivity in Humans.” Diabetes Care 25, no. 2 (2002): 364–9.
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42. Ding, M., et al. “Caffeinated and Decaffeinated Coffee Consumption and Risk of Type 2 Diabetes: A Systematic Review and a Dose-Response Meta-Analysis.” Diabetes Care 37, no. 2 (2014): 569–86; Huxley, R., et al. “Coffee, Decaffeinated Coffee, and Tea Consumption in Relation to Incident Type 2 Diabetes Mellitus: A Systematic Review with Meta-Analysis.” Archives of Internal Medicine 169, no. 22 (2009): 2053–63.
43. Iso, H., et al. “The Relationship Between Green Tea and Total Caffeine Intake and Risk for Self-Reported Type 2 Diabetes Among Japanese Adults.” Annals of Internal Medicine 144, no. 8 (2006): 554–62.
44. DiNicolantonio, J. J., S. C. Lucan, and J. H. O’Keefe. “Is Coffee Harmful? If Looking for Longevity, Say Yes to the Coffee, No to the Sugar.” Mayo Clinic Proceedings 89, no. 4 (2014): 576–7.
45. Wedick, N. M., et al. “Effects of Caffeinated and Decaffeinated Coffee on Biological Risk Factors for Type 2 Diabetes: A Randomized Controlled Trial.” Nutrition Journal 10 (2011): 93.
46. O’Keefe, J. H., J. J. DiNicolantonio, and C. J. Lavie. “Coffee for Cardioprotection and Longevity.” Progress in Cardiovascular Disease 61, no. 1 (2018).
47. de Koning Gans, J. M., et al. “Tea and Coffee Consumption and Cardiovascular Morbidity and Mortality.” Arteriosclerosis, Thrombosis, and Vascular Biology 30, no. 8 (2010): 1665–71.
48. Poole, R., et al. “Coffee Consumption and Health: Umbrella Review of Meta-Analyses of Multiple Health Outcomes.” The BMJ 359 (2017): j5024.
49. Gunter, M. J., et al. “ Coffee Drinking and Mortality in 10 European Countries: A Multinational Cohort Study.” Annals of Internal Medicine 167, no. 4 (2017): 236–47.
50. Ding, M., et al. “Association of Coffee Consumption with Total and Cause-Specific Mortality in 3 Large Prospective Cohorts.” Circulation 132, no. 24 (2015): 2305–15.
51. Renouf, M., et al. “Plasma Appearance and Correlation Between Coffee and Green Tea Metabolites in Human Subjects.” British Journal of Nutrition 104, no. 11 (2010): 1635–40.