Вернуть энергию: Как наука помогает женщине сохранить молодость, здоровье и жизненную силу

1

Аналог семейного врача, постоянно наблюдающего за здоровьем клиентов на протяжении жизни. – Прим. ред.

2

Вмешательство, или интервенция, – любое целенаправленное действие по отношению к человеку (в данном случае имеющее целью усовершенствование его природы). – Прим. ред.

3

В оригинале книга носит название The Spark Factor – «Фактор искры».

4

Джон Майкл Крайтон – писатель-фантаст, кинорежиссер, продюсер, сценарист одного из самых успешных американских телесериалов «Скорая помощь». – Прим. ред.

5

Эндрю Вайль – известный американский врач и общественный деятель с противоречивой репутацией в научном сообществе. – Прим. ред.

6

Craig Becker and William Mcpeck, «Creating Positive Health: It's More Than Risk Reduction,» NWI White Paper (December 11, 2013).

7

Francesca E. Duncan, Emily L. Que, Nan Zhang, et al., «The Zinc Spark Is an Inorganic Signature of Human Egg Activation,» Scientific Reports 6 (2016), https://www.nature.com/articles/srep24737.

8

Постоянные, жизненно необходимые элементы клетки. – Прим. ред.

9

J. Graham Ruby, Kevin M. Wright, Kristin A. Rand, et al., «Estimates of the Heritability of Human Longevity Are Substantially Inflated Due to Assortative Mating,» Genetics 210, no. 3 (2018), https://doi.org/10.1534/genetics.118.301613.

10

Michael Lustgarten, Microbial Burden: A Major Cause of Aging and Age-Related Disease (self-published ebook, 2016), https://www.amazon.com/Microbial-Burden-Major-Age-Related-Disease-ebook/dp/B01G48A88A.

11

«Deaths: Final Data for 2016,» National Vital Statistics Reports 67, no. 5 (2018): 76.

12

Elizabeth Arias, Betzaida Tejada-Vera, Farida Ahmad, and Kenneth D. Kochanek, «Provisional Life Expectancy Estimates for 2020,» NVSS Vital Statistics Rapid Release, report 15 (July 2021), https://www.cdc.gov/nchs/data/vsrr/vsrr015–508.pdf.

13

«Heart Disease and Stroke Cost America Nearly $1 Billion a Day in Medical Costs, Lost Productivity,» CDC Foundation (April 29, 2015), https://www.cdcfoundation.org/pr/2015/heart-disease-and-stroke-cost-america-nearly-1-billion-day-medical-costs-lost-productivity.

14

«CDC Prevention Programs,» American Heart Association (May 18, 2018), https://www.heart.org/en/get-involved/advocate/federal-priorities/cdc-prevention-programs.

15

Farhad Islami, Ann Goding Sauer, Kimberly D. Miller, et al., «Proportion and Number of Cancer Cases and Deaths Attributable to Potentially Modifiable Risk Factors in the United States,» CA: A Cancer Journal for Clinicians 68, no. 1 (2018), https://doi.org/10.3322/caac.21440.

16

«National Diabetes Statistics Report,» Centers for Disease Control and Prevention (January 7, 2022), https://www.cdc.gov/diabetes/library/features/diabetes-stat-report.html.

17

«Prediabetes – Your Chance to Prevent Type 2 Diabetes,» Centers for Disease Control and Prevention (December 21, 2021), https://www.cdc.gov/diabetes/basics/prediabetes.html; «National Diabetes Statistics Report: Estimates of Diabetes and Its Burden in the United States,» Centers for Disease Control and Prevention (January 18, 2022), https://www.cdc.gov/diabetes/data/statistics-report/index.html.

18

National Center for Chronic Disease Prevention and Health Promotion, Centers for Disease Control and Prevention, https://www.cdc.gov/chronicdisease/index.htm.

19

World Health Organization Constitution, https://www.who.int/about/governance/constitution.

20

M. Huber, M. Van Vliet, M. Giezenberg, et al., «Toward a 'Patient-Centred' Operationalization of the New Dynamic Concept of Health: A Mixed Methods Study,» BMJ Open 6, no. 1 (2016), https://doi.org/10.1136/bmjopen-2015–010091.

21

«CMS: US Health Care Spending Will Reach $4T in 2020,» Advisory Board, April 3, 2020, https://www.advisory.com/daily-briefing/2020/04/03/health-spending.

22

«Stress in America 2020: A National Mental Health Crisis,» American Psychological Association (October 2020), https://www.apa.org/news/press/releases/stress/2020/report-october.

23

Pauline Anderson, «Physicians Experience Highest Suicide Rate of Any Profession,» Medscape (May 7, 2018), https://www.medscape.com/viewarticle/896257; Centers for Disease Control and Prevention. «Supplementary Table 2: Male and Female Suicide Rates per 100,000 Civilian, Noninstitutionalized Working Persons Aged 16–64 Years for Major and Detailed Occupational Groups Meeting Reporting Criteria, National Violent Death Reporting System, Suicide Decedents (n = 15,779), 32 States, 2016,» Morbidity and Mortality Weekly Report 69, no. 3 (2020), https://stacks.cdc.gov/view/cdc/84275.

24

Esther G. Gerrits, Heeln L. Lutgers, Nanne Kleefstra, et al., «Skin Autofluorescence: A Tool to Identify Type 2 Diabetic Patients at Risk for Developing Microvascular Complications,» Diabetes Care 31, no. 3 (2008), https://doi.org/10.2337/dc07–1755.

25

Deepika Pandhi and Deepshikha Khanna, «Premature Graying of Hair,» Indian Journal of Dermatology, Venereology, and Leprology 79, no. 5 (2013), https://doi.org/10.4103/0378–6323.116733.

Глава 2. МИТОХОНДРИИ

26

Rene Morad, «Defeating Diseases with Energy,» Scientific American Custom Media (January 9, 2018), https://www.scientificamerican.com/custom-media/jnj-champions-of-science/defeating-diseases-with-energy/.

27

Sanjeev K. Anand and Suresh K. Tikoo, «Viruses as Modulators of Mitochondrial Functions,» Advances in Virology 2013 (2013), https://www.hindawi.com/journals/av/2013/738794/.

28

Nature Education, «Virus,» Scitable: A Collaborative Learning Space for Science (2014), https://www.nature.com/scitable/definition/virus-308/.

29

Sean Holden, Rebeckah Maksoud, Natalie Eaton-Fitch, et al., «A Systematic Review of Mitochondrial Abnormalities in Myalgic Encephalomyelitis/Chronic Fatigue Syndrome/Systemic Exertion Intolerance Disease,» Journal of Translational Medicine 18, no. 290 (2020), https://dx.doi.org/10.1186%2Fs12967–020–02452–3.

30

W. M. H. Behan, I. A. K. More, and P. O. Behan, «Mitochondrial Abnormalities in the Post Viral Fatigue Syndrome,» Acta Neuropathologica 83 (1991), https://doi.org/10.1007/bf00294431.

31

«A Mitochondrial Etiology of Common Complex Diseases,» UCLA CTSI, YouTube (May 23, 2017), https://www.youtube.com/watch?v=1aCHrHwm_AI.

32

Yanping Li, An Pan, Dong G. Wang, Xiaoran Liu, et al., «Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population,» Circulation 138, no. 4 (2018), https://doi.org/10.1161/CIRCULATIONAHA.117.032047.

33

Michael Ristow and Katherine Scheisser, «Mitohormesis: Promoting Health and Lifespan by Increased Levels of Reactive Oxygen Species (ROS),» Dose-Response 12, no. 2 (2014), https://dx.doi.org/10.2203%2Fdose-response.13–035.Ristow.

34

Li et al., «Impact of Healthy Lifestyle Factors.»

35

Richard L. Auten and Jonathan M. Davis, «Oxygen Toxicity and Reactive Oxygen Species: The Devil Is in the Details,» Pediatric Research 66 (2009), https://www.nature.com/articles/pr2009174.

36

Caroline Hadley, «What Doesn't Kill You Makes You Stronger: A New Model for Risk Assessment May Not Only Revolutionize the Field of Toxicology, but Also Have Vast Implications for Risk Assessment,» EMBO Reports 4, no. 10 (2008), https://doi.org/10.1038%2Fsj.embor.embor953; Anton Gartner and Alper Akay, «Stress Response: Anything That Doesn't Kill You Makes You Stronger,» Current Biology 23, no. 22 (2013), https://doi.org/10.1016/j.cub.2013.09.036.

37

Ari Whitten, The Energy Blueprint, https://theenergyblueprint.com/.

38

Rhonda P. Patrick and Teresa L. Johnson. «Sauna Use as a Lifestyle Practice to Extend Healthspan.» Experimental Gerontology 154 (October 15, 2021), https://doi.org/10.1016/j.exger.2021.111509.

39

Se-A Kim, Yu-Mi Less, Je-Yong Choi, David R. Jacobs Jr., and Duk-Hee Lee, «Evolutionarily Adapted Hormesis-Inducing Stressors Can Be a Practical Solution to Mitigate Harmful Effects of Chronic Exposure to Low Dose Chemical Mixtures,» Environmental Pollution 233 (2018), https://doi.org/10.1016/j.envpol.2017.10.124.

40

Philip L. Hooper, Paul L. Hooper, and Laszlo Vigh, «Xenohormesis: Health Benefits from an Eon of Plant Stress Response Evolution,» Cell Stress and Chaperones 15, no. 6 (2010), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3024065/.

Глава 3. САМОПОЗНАНИЕ

41

Hangry (англ. hungry «голодный» + angry «злой») – взвинченный от голода. – Прим. пер.

42

Stacy T. Sims, Roar (Rodale, 2016).

43

Karen Zraick and Sarah Mervosh, «That Sleep Tracker Could Make Your Insomnia Worse,» New York Times (June 13, 2019), https://www.nytimes.com/2019/06/13/health/sleep-tracker-insomnia-orthosomnia.html.

44

«Find a Practitioner,» Institute for Functional Medicine, https://www.ifm.org/find-a-practitioner/.

Глава 4. ДВИЖЕНИЕ – ЭНЕРГЕТИЧЕСКИЙ ПОКАЗАТЕЛЬ ЖИЗНИ

45

Frank W. Booth, Christian K. Roberts, John P. Thyfault, et al., «Role of Inactivity in Chronic Diseases: Evolutionary Insight and Pathophysiological Mechanisms,» Physiological Reviews 97, no. 4 (2017), https://doi.org/10.1152/physrev.00019.2016.

46

«Physical Activity and Health: A Report of the Surgeon General,» Centers for Disease Control and Prevention (November 17, 1999), https://www.cdc.gov/nccdphp/sgr/adults.htm.

47

Booth, et al., «Role of Inactivity in Chronic Diseases.»

48

Lin Yang, Chao Cao, Elizabeth D. Kanter, et al., «Trends in Sedentary Behavior Among the US Population, 2001–2016,» JAMA 321, no. 16 (2019), https://doi.org/10.1001/jama.2019.3636.

49

University of North Carolina at Chapel Hill, «Only 12 Percent of American Adults Are Metabolically Healthy, Study Finds,» ScienceDaily (November 28, 2018), https://www.sciencedaily.com/releases/2018/11/181128115045.htm.

50

David A. Raichlen and Gene E. Alexander, «Adaptive Capacity: An Evolutionary Neuroscience Model Linking Exercise, Cognition, and Brain Health,» Trends in Neurosciences 40, no. 7 (2017), https://dx.doi.org/10.1016%2Fj.tins.2017.05.001.

51

Booth et al., «Role of Inactivity in Chronic Diseases.»

52

Ibid.

53

Ibid.

54

Steven N. Blair, «Physical Inactivity: The Biggest Public Health Problem of the 21st Century,» British Journal of Sports Medicine 43, no. 1 (2009), https://bjsm.bmj.com/content/43/1/1.

55

Ann Regina Lurati, «Health Issues and Injury Risks Associated with Prolonged Sitting and Sedentary Lifestyles,» Workplace Health and Safety 66, no. 6 (2018), https://doi.org/10.1177/2165079917737558.

56

Booth et al., «Role of Inactivity in Chronic Diseases.»

57

M. Neuhaus, E. G. Eakin, L. Straker, et al., «Reducing Occupational Sedentary Time: A Systematic Review and Meta-analysis of Evidence on Activity-Permissive Workstations,» Obesity Reviews 15, no. 10 (2014), https://doi.org/10.1152/japplphysiol.00925.2005.

58

Neuhaus et al., «Reducing Occupational Sedentary Time.»

59

Susan C. Gilchrist, Virginia J. Howard, Tomi Akinyemiju, et al., «Association of Sedentary Behavior with Cancer Mortality in Middle Aged and Older US Adults,» JAMA Oncology 6, no. 8 (June 18, 2020), https://doi.org/10.1001/jamaoncol.2020.2045.

60

Hidde P. van der Ploeg, Tien Chey, Rosemary J. Korda, et al., «Sitting Time and All-Cause Mortality Risk in 222,497 Australian Adults,» Arch Internal Medicine 172, no. 6 (2012), https://doi.org/10.1001/archinternmed.2011.2174.

61

Jared M. Tucker, Gregory J. Welk, and Nicholas K. Beyler, «Physical Activity in U. S. Adults: Compliance with the Physical Activity Guidelines for Americans,» American Journal of Preventative Medicine 40, no. 4 (2011), https://doi.org/10.1016/j.amepre.2010.12.016.

62

James A. Levine, «Non-Exercise Activity Thermogenesis (NEAT),» Best Practice and Research Clinical Endocrinology and Metabolism 16, no. 4 (2002), https://doi.org/10.1053/beem.2002.0227.

63

Levine, «Non-Exercise Activity Thermogenesis (NEAT).»

64

Alia J. Crum and Ellen J. Langer, «Mind-set Matters: Exercise and the Placebo Effect,» Psychological Science 18, no. 2 (2007), https://pubmed.ncbi.nlm.nih.gov/17425538/.

65

Laura Nauha, Heidi Jurvelin, Leena Ala-Mursula, et al., «Chronotypes and Objectively Measured Physical Activity and Sedentary Time at Midlife,» Scandinavian Journal of Medicine and Science in Sports 30, no. 10 (2020), https://doi.org/10.1111/sms.13753.

66

Marily Oppezzo and Daniel L. Schwartz, «Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking,» Journal of Experimental Psychology: Learning, Memory, and Cognition 40, no. 4 (2014), https://www.apa.org/pubs/journals/releases/xlm-a0036577.pdf.

67

Philippa Margaret Dall, Sarah Lesley Hellen Ellis, Brian Martin Ellis, et al., «The Influence of Dog Ownership on Objective Measures of Free-Living Physical Activity and Sedentary Behavior in Community-Dwelling Older Adults: A Longitudinal Case-Controlled Study,» BMC Public Health 17, no. 496 (2017), https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889–017–4422–5.

68

Carri Westgarth, Robert M. Christley, Christopher Jewell, et al., «Dog Owners Are More Likely to Meet Physical Activity Guidelines Than People Without a Dog: An Investigation of the Association Between Dog Ownership and Physical Activity Levels in a UK Community,» Scientific Reports 9, no. 5704 (2019), https://www.nature.com/articles/s41598–019–41254–6.

69

Ann Regina Lurati, «Health Issues and Injury Risks with Prolonged Sitting and Sedentary Lifestyles,» Workplace Health and Safety 66, no. 6 (2018), https://doi.org/10.1177/2165079917737558.

70

Brittany T. MacEwen, Dany J. MacDonald, and Jamie F. Burr, «A Systematic Review of Standing Treadmill Desks in the Workplace,» Preventative Medicine 70 (2015), https://doi.org/10.1016/j.ypmed.2014.11.011.

71

Ibid.

72

Esther Gokhale and Socrates Adams, 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot (Lotus Publishing, 2013).

73

Ruth R. Sapsford, Carolyn A. Richardson, Christopher F. Maher, and Paul W. Hodges, «Pelvic Floor Muscle Activity in Different Sitting Postures in Continent and Incontinent Women,» Archives of Physical Medicine and Rehabilitation 89, no. 9 (2008), https://doi.org/10.1016/j.apmr.2008.01.029.

74

Nicholas A. Levine and Brandon R. Rigby, «Thoracic Outlet Syndrome: Biomechanical and Exercise Considerations,» Healthcare 6, no. 2 (2018), https://doi.org/10.3390/healthcare6020068.

75

Rudd Hortensius, Jack van Honk, Beatrice de Gelder, and David Terburg, «Trait Dominance Promotes Reflexive Staring at Masked Angry Body Postures,» PLOS One 9, no. 12 (2014), https://doi.org/10.1371/journal.pone.0116232.

76

Rabeb Laatar, Hiba Kachouri, Rihab Borji, et al., «The Effect of Cell Phone Use on Postural Balance and Mobility in Older Compared to Young Adults,» Physiology and Behavior 173, no. 1 (2017), https://doi.org/10.1016/j.physbeh.2017.02.031.

77

Xiaofei Guan, Guoxin Fan, Xinbo Wu, et al., «Photographic Measurement of Head and Cervical Posture When Viewing Mobile Phone: A Pilot Study,» European Spine Journal 24 (2015), https://doi.org/10.1007/s00586–015–4143–3.

78

«Why Posture Matters,» Harvard Health Publishing (2017), https://www.health.harvard.edu/staying-healthy/why-good-posture-matters.

79

«The Egoscue Method,» https://www.egoscue.com/what-is-egoscue/.

80

«What Is Posture Alignment Therapy?» Vital Balance Massage, http://www.vitalbalancetherapy.com/posture-alignment-therapy.

81

Ibid.

Глава 5. БИОХАКИНГ ЭНЕРГИИ ПОСРЕДСТВОМ ТРЕНИРОВОК

82

Raphael Bize, Jeffrey A. Johnson, and Ronald C. Plotnikoff, «Physical Activity Level and Health-Related Quality of Life in the General Adult Population: A Systematic Review,» Preventative Medicine 45, no. 6 (2007), https://doi.org/10.1016/j.ypmed.2007.07.017.

83

Sang-Ho Oh, Don-Kyu Kim, Shi-Uk Lee, Se Hee Jung, and Sang Yoon Lee, «Association Between Exercise Type and Quality of Life in a Community-Dwelling Older People: A Cross-Sectional Study,» PLOS One 12, no. 12 (2017), https://doi.org/10.1371/journal.pone.0188335.

84

Diane L. Gill, Cara C. Hammond, Erin J. Reifsteck, et al., «Physical Activity and Quality of Life,» Journal of Preventative Medicine and Public Health 46, no. 1 (2013), https://dx.doi.org/10.3961%2Fjpmph.2013.46.S.S28.

85

David A. Raichlen and Gene E. Alexander, «Adaptive Capacity: An Evolutionary Neuroscience Model Linking Exercise, Cognition, and Brain Health,» Trends in Neurosciences 40, no. 7 (2017), https://doi.org/10.1016%2Fj.tins.2017.05.001.

86

Alexandre Rebelo-Marques, Adriana De Sousa Lages, Renato Andrade, et al., «Aging Hallmarks: The Benefits of Physical Exercise,» Frontiers in Endocrinology 9, no. 258 (2018), https://dx.doi.org/10.3389%2Ffendo.2018.00258.

87

«Brain-Derived Neurotrophic Factor Controls Mitochondrial Transport in Neurons,» Journal of Biological Chemistry 289, no. 3 (2014), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894309/.

88

Alejandro Santos-Lozano, Helios Paareja-Galeano, Fabian Sanchis-Gomar, et al., «Physical Activity and Alzheimer Disease: A Protective Association,» Mayo Clinic Proceedings 91, no. 8 (2016), https://doi.org/10.1016/j.mayocp.2016.04.024.

89

J. J. Steventon, C. Foster, H. Furby, D. Helme, et al., «Hippocampal Blood Flow Is increased After 20 Min of Moderate-Intensity Exercise,» Cerebral Cortex 30, no. 2 (2020), https://doi.org/10.1093/cercor/bhz104.

90

Valentina Perosa, Anastasia Priester, Gabriel Ziegler, et al., «Hippocampal Vascular Reserve Associated with Cognitive Performance and Hippocampal Volume,» Brain 143, no. 2 (2020), https://doi.org/10.1093/brain/awz383.

91

Booth et al., «Role of Inactivity in Chronic Diseases.»

92

Y. H. Wei, Y. S. Ma, H. C. Lee, C. F. Lee, C. Y. Lu, «Mitochondrial Theory of Aging Matures: Roles of mtDNA Mutation and Oxidative Stress in Human Aging,» National Library of Medicine 64, no. 5 (2001), https://pubmed.ncbi.nlm.nih.gov/11499335/.

93

Adeel Safdar, Jacqueline M. Bourgeois, Daniel I. Ogborn, and Mark A. Tarnopolsky, «Endurance Exercise Rescues Progeroid Aging and Induces Systemic Mitochondrial Rejuvenation in mtDNA Mutator Mice,» Biological Sciences 108, no. 10 (2011), https://doi.org/10.1073/pnas.1019581108.

94

Bhupendra Singh, Trenton R. Schoeb, Prachi Bajpai, Andrzej Slominski, and Keshav K. Singh, «Reversing Wrinkled Skin and Hair Loss in Mice by Restoring Mitochondrial Function,» Cell Death and Disease 9 (2018), https://www.nature.com/articles/s41419–018–0765–9.

95

Hannah Arem, Steven C. Moore, Alpa Patel, et al., «Leisure Time Physical Activity and Mortality: A Detailed Pooled Analysis of the Dose-Response Relationship,» JAMA Internal Medicine 175, no. 6 (2015), https://doi.org/10.1001/jamainternmed.2015.0533.

96

«Physical Activity Guidelines for Americans, 2nd edition,» U. S. Department of Health and Human Services (2018), https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines.

97

Arem et al., «Leisure Time Physical Activity and Mortality.»

98

Barry A. Franklin, Paul D. Thompson, Salah S. al-Zaiti, et al., «Exercise-Related Acute Cardiovascular Events and Potential Deleterious Adaptations Following Long-Term Exercise Training: Placing the Risks into Perspective – An Update: A Scientific Statement from the American Heart Association,» Circulation 141, no. 13 (2020), https://doi.org/10.1161/cir.0000000000000749.

99

James H. O'Keefe, Evan L. O'Keefe, and Carl J. Lavie, «The Goldilocks Zone for Exercise: Not Too Little, Not Too Much,» Missouri Medicine 115, no. 2 (2018), https://pubmed.ncbi.nlm.nih.gov/30228692/.

100

«Million Women Study,» National Cancer Institute, accessed June 14, 2022, https://epi.grants.cancer.gov/cohort-consortium/members/million-women-study.html.

101

O'Keefe et al., «The Goldilocks Zone for Exercise.»

102

Thijs M. H. Eijsvogels, Paul D. Thompson, and Barry D. Franklin, «The 'Extreme Exercise Hypothesis': Recent Findings and Cardiovascular Health Implications,» Current Treatment Options in Cardiovascular Medicine 20 (2018), https://dx.doi.org/10.1007%2Fs11936–018–0674–3.

103

Magnus Thorsten Jensen, Pouk Suadicani, Hans Oletlein, and Finn Gyntelberg, «Elevated Resting Heart Rate, Physical Fitness and All-Cause Mortality: A 16-Year Follow-up in the Copenhagen Male Study,» Heart 99, no. 12 (2013), https://heart.bmj.com/content/99/12/882.full?sid=90e3623c-1250–4b94–928c-0a8f95c5b36b.

104

Mayo Clinic Staff, «Exercise Intensity: How to Measure It,» Mayo Clinic (2021), https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887.

105

Geetha Raghuveer, Jacob Hartz, David R. Lubans, et al., «Cardiorespiratory Fitness in Youth: An Important Marker of Health – A Scientific Statement from the American Heart Association,» Circulation 142, no. 7 (2020), https://doi.org/10.1161/CIR.0000000000000866.

106

Booth et al., «Role of Inactivity in Chronic Diseases.»

107

Zhihui Le, Jean Woo, and Timothy Kwok, «The Effect of Physical Activity and Cardiorespiratory Fitness on All-Cause Mortality in Hong Kong Chinese Older Adults,» Journals of Gerontology: Series A 73, no. 8 (2018), https://doi.org/10.1093/gerona/glx180.

108

Katya Vargas-Oritz, Victoriano Perez-Vazquez, and Maciste H. Macias-Cervantes, «Exercise and Sirtuins: A Way to Mitochondrial Health in Skeletal Muscle,» International Journal of Molecular Sciences 20, no. 11 (2019), https://doi.org/10.3390/ijms20112717.

109

Mikael Flockhart, Lina C. Nilsson, Senna Tais, et al., «Excessive Exercise Training Causes Mitochondrial Functional Impairment and Decreases Glucose Tolerance in Healthy Volunteers,» Cell Metabolism 33, no. 5 (2021), https://www.cell.com/cell-metabolism/pdf/S1550–4131(21)00102–9.pdf.

110

Brian Glancy, Lisa M. Hartnell, Daniela Malide, et al., «Mitochondrial Reticulum for Cellular Energy Distribution in Muscle,» Nature 523 (2015), https://doi.org/10.1038/nature14614.

111

Andre Lacroix, Tibor Hortobagyi, Rainer Beurskens, and Urs Granacher, «Effects of Supervised vs. Unsupervised Training Programs on Balance and Muscle Strength in Older Adults: A Systematic Review and Meta-Analysis,» Sports Medicine 47 (2017), https://doi.org/10.1007/s40279–017–0747–6.

112

Osama Hamdy and Edward S. Horton, «Protein Content in Diabetes Nutrition Plan,» Current Diabetes Reports 11, no. 2 (2011), https://doi.org/10.1007/s11892–010–0171-x.

113

Ibid.

114

Hiroyuki Kato, Katsuya Suzuki, Makoto Bannai, and Daniel R. Moore, «Protein Requirements Are Elevated in Endurance Athletes After Exercise as Determined by the Indicator Amino Acid Oxidation Method,» PLOS One 11, no. 6 (2016), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4913918/.

115

«Optimal Protein Intake Guide,» Examine (2022), https://examine.com/guides/protein-intake/.

116

Tyler A. Churchward-Venne, Andrew M. Holwerda, Stuart M. Phillips, and Luc J. C. van Loon, «What Is the Optimal Amount of Protein to Support Post-Exercise Skeletal Muscle Reconditioning in the Older Adult?» Sports Medicine 46, no. 9 (2016), https://pubmed.ncbi.nlm.nih.gov/26894275/.

117

Robert W. Morton, Kevin T. Murphy, Sean R. McKellar, et al., «A Systematic Review, Meta-analysis, and Meta-regression of the Effect of Protein Supplementation on Resistance Training-Induced Gains in Muscle Mass and Strength in Healthy Adults,» British Journal of Sports Medicine 52, no. 6 (2018), https://doi.org/10.1136/bjsports-2017–097608.

118

David G. Le Couteur, Samantha M. Solon-Biet, Victoria C. Cogger, et al., «Branched Chain Amino Acids, Aging and Age-Related Health,» Ageing Res Rev. (December 2020), 64:101198: 10.1016/j.arr.2020.101198.

119

Patricia de Paz-Lugo, Jose Antonio Lupianez, and Enrique Melendez-Hevia, «High Glycine Concentration Increases Collagen Synthesis by Articular Chondrocytes in Vitro: Acute Glycine Deficiency Could Be an Important Cause of Osteoarthritis,» Amino Acids 50 (2018), https://doi.org/10.1007/s00726–018–2611-x.

120

Samuel McNerney, «A Brief Guide to Embodied Cognition: Why You Are Not Your Brain,» Scientific American (November 4, 2011), https://blogs.scientificamerican.com/guest-blog/a-brief-guide-to-embodied-cognition-why-you-are-not-your-brain/.

121

Penelope Lein, George Picard, Joseph Baumgarden, and Roger Schneider, «Meditative Movement, Energetic, and Physical Analyses of Three Qigon Exercises: Unification of Eastern and Western Mechanistic Exercise Theory,» Medicines 4, no. 4 (2017), https://dx.doi.org/10.3390%2Fmedicines4040069.

122

Penelope Lein, George Picard, Joseph Baumgarden, and Roger Schneider, «Meditative Movement, Energetic, and Physical Analyses of Three Qigon Exercises: Unification of Eastern and Western Mechanistic Exercise Theory,» Medicines 4, no. 4 (2017), https://dx.doi.org/10.3390%2Fmedicines4040069.

123

William James, The Principles of Psychology (Henry Holt and Company, 1890).

124

Rainer Kiss, Simon Schedler, and Thomas Muehlbauer, «Associations Between Types of Balance Performance in Healthy Individuals Across the Lifespan: A Systematic Review and Meta-Analysis,» Frontiers in Physiology (2018), https://dx.doi.org/10.3389%2Ffphys.2018.01366.

125

Boguslaw Lipinski, «Biological Significance of Piezoelectricity in Relation to Acupuncture, Hatha Yoga, Osteopathic Medicine and Action of Air Ions,» Medical Hypotheses 3, no. 1 (1977), https://doi.org/10.1016/0306–9877(77)90045–7.

126

Ibid.

127

Elizabeth Fain and Cara Weatherford, «Comparative Study of Millennials' (Age 20–34 Years) Grip and Lateral Pinch with the Norms,» Journal of Hand Therapy 29, no. 4 (2016), https://doi.org/10.1016/j.jht.2015.12.006.

128

«Stu Phillips Discusses the Importance of Dietary Protein and Its Role in Muscle,» STEM-Talk podcast, episode 82 (February 25, 2019), https://www.ihmc.us/stemtalk/episode-82/.

129

Shamini Ganasarajah, Sundstrom Poromaa, et al., «Objective Measures of Physical Performance Associated with Depression and/or Anxiety in Midlife Singaporean Women,» Menopause 26, no. 9 (2019), https://doi.org/10.1097/gme.0000000000001355.

130

Jarlo Ilano, «Badass for Life: Learn to Overcome the Challenges of Aging,» GMB (2020), https://gmb.io/badass-for-life/.

131

Manal A. Naseeb and Stella L. Volpe, «Protein and Exercise in the Prevention of Sarcopenia and Aging,» Nutrition Research 40 (2017), https://doi.org/10.1016/j.nutres.2017.01.001.

132

Nuria Garatachea, Helios Pareja-Galeano, Fabian Sanchis-Gomar, et al., «Exercise Attenuates the Major Hallmarks of Aging,» Rejuvenation Research 18, no. 1 (2015), https://doi.org/10.1089/rej.2014.1623.

133

Karen L. Troy, Megan E. Macuso, Tiffiny A. Butler, and Joshua E. Johnson, «Exercise Early and Often: Effects of Physical Activity and Exercise on Women's Bone Health,» International Journal of Environmental Research and Public Health 15, no. 5 (2018), https://dx.doi.org/10.3390%2Fijerph15050878.

134

Amelia Guadalupe-Grau, Teresa Fuentes, Borja Guerra, and Jose A. L. Calbert, «Exercise and Bone Mass in Adults,» Sports Medicine 39, no. 6 (2009), https://pubmed.ncbi.nlm.nih.gov/19453205/.

Глава 6. ПРЕОБРАЗОВАНИЕ ПИЩИ В ЭНЕРГИЮ

135

Ellen A. Wartella, Alice H. Lichtenstein, and Caitlin S. Boon, «Institute of Medicine (US) Committee on Examination of Front-of-Package Nutrition Rating Systems and Symbols,» Overview of Health and Diet in America. Front-of-Package Nutrition Rating Systems and Symbols: Phase I Report. National Academies Press (US) 4 (2010), https://www.ncbi.nlm.nih.gov/books/NBK209844/; R Micha, JL Penalvo, F Cudhea, et al., «Association Between Dietary Factors and Mortality from Heart Disease, Stroke, and Type 2 Diabetes in the United States,» JAMA 317, no. 9 (March 2017): 912–924, doi:10.1001/jama.2017.0947.

136

Hyun Ah Park, «Fruit Intake to Prevent and Control Hypertension and Disease,» Korean Journal of Family Medicine 42, no. 1 (2013), https://dx.doi.org/10.4082%2Fkjfm.20.0225.

137

Wartella et al., «Institute of Medicine (US) Committee on Examination of Front-of-Package Nutrition Rating Systems and Symbols»; «A Systematic Review of the Effects of Polyols on Gastrointestinal Health and Irritable Bowel Syndrome.» Advances in Nutrition (2017), https://doi.org/10.3945/an.117.015560; James J. DiNicolantonio and James H. O'Keefe, «The Benefits of Omega-3 Fats for Stabilizing and Remodeling Atherosclerosis.» Missouri Medicine 117, no. 1 (2020): 65–69.

138

Mohammad Perwaiz Iqbal, «Trans Fatty Acids – A Risk Factor for Cardiovascular Disease,» Pakistan Journal of Medical Sciences 30, no. 1 (2014), https://dx.doi.org/10.12669%2Fpjms.301.4525.

139

«Artificial Trans Fats Banned in U.S.,» Harvard School of Public Health (2018), https://www.hsph.harvard.edu/news/hsph-in-the-news/us-bans-artificial-trans-fats/.

140

Jeff Nobbs, «Is Oatly Oat Milk Healthy?» JeffNobbs.com (January 16, 2020), https://www.jeffnobbs.com/posts/is-oatly-healthy.

141

«What's on Your Table? How America's Diet Has Changed over the Decades,» Pew Research Center, https://www.pewresearch.org/fact-tank/2016/12/13/whats-on-your-table-how-americas-diet-has-changed-over-the-decades/.

142

«Monounsaturated Fat,» American Heart Association (June 1, 2015), https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats.

143

Marta Guasch-Ferre, Vanping Li, Walter L. Willett, et al., «Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U. S. Adults,» Journal of the American College of Cardiology 79, no. 2 (2022), https://doi.org/10.1016/j.jacc.2021.10.041.

144

Mohammad G. Saklayen, «The Global Epidemic of the Metabolic Syndrome,» Current Hypertension Reports 20, no. 2 (2018), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866840/.

145

«Estimated Hypertension Prevalence, Treatment, and Control Among U. S. Adults,» Million Hearts (2021), https://millionhearts.hhs.gov/data-reports/hypertension-prevalence.html.

146

«Prevalence of Prediabetes Among Adults,» Centers for Disease Control and Prevention (December 29, 2021), https://www.cdc.gov/diabetes/data/statistics-report/prevalence-of-prediabetes.html.

147

«Diabetes Statistics,» Diabetes Research Institute Foundation, https://www.diabetesresearch.org/diabetes-statistics.

148

«Alzheimer's Disease Facts and Figures,» Alzheimer's Association, https://www.alz.org/alzheimers-dementia/facts-figures.

149

«Heart Disease Facts,» Centers for Disease Control and Prevention, https://www.cdc.gov/heartdisease/facts.htm.

150

Abdulaziz Malik, Amira Ramadan, Bhavya Vemuri, et al., «ω-3 Ethyl Ester Results in Better Cognitive Function at 12 and 30 Months Than Control in Cognitively Healthy Subjects with Coronary Artery Disease: A Secondary Analysis of a Randomized Clinical Trial,» American Journal of Clinical Nutrition 113, no. 5 (2021), https://academic.oup.com/ajcn/article/113/5/1168/6155858?login=false.

151

James J. DiNicolantonio and James H. O'Keefe, «The Benefits of Omega-3 Fats for Stabilizing and Remodeling Atherosclerosis,» Mo Med 117, no. 1 (January–February 2020): 65–69. PMID: 32158053, PMCID: PMC7023944.

152

Tanya L. Blasbalg, Joseph R. Hibbeln, and Christopher E. Ramsden, et al., «Changes in Consumption of Omega-3 and Omega-6 Fatty Acids in the United States During the 20th Century,» American Journal of Clinical Nutrition 93, no. 5 (2011), https://dx.doi.org/10.3945%2Fajcn.110.006643.

153

A. P. Simopoulous, «The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids,» Biomedicine and Pharmacotherapy 56, no. 8 (2002), https://doi.org/10.1016/s0753–3322(02)00253–6.

154

Lucas F. R. Nascimento, Gabriela F. P. Souza, et al., «n-3 Fatty Acids Induce Neurogenesis of Predominantly POMC-Expression Cells in the Hypothalamus,» Diabetes 65, no. 3 (2016), https://doi.org/10.2337/db15–0008.

155

Yang Hu, Frank B. Hu, and JoAnn E. Manson, «Marine Omega-3 Supplementation and Cardiovascular Disease: An Updated Meta-Analysis of 13 Randomized Controlled Trials Involving 127,477 Participants,» Journal of the American Heart Association 8, no. 19 (2019), https://doi.org/10.1161/jaha.119.013543.

156

Nikos Stratakis, David V. Conti, Eva Borras, et al., «Association of Fish Consumption and Mercury Exposure During Pregnancy with Metabolic Health and Inflammatory Biomarkers in Children,» JAMA Network Open 3, no. 3 (2020), https://dx.doi.org/10.1001%2Fjamanetworkopen.2020.1007.

157

Daniela Roxo de Souza, Bruno Luiz da Silva Pieri, Vitor Hugo Comim, et al., «Fish Oil Reduces Subclinical Inflammation, Insulin Resistance, and Atherogenic Factors in Overweight/Obese Type 2 Diabetes Mellitus Patients: A Pre-Post Pilot Study,» Journal of Diabetes and Its Complications 34, no. 5 (2020), https://doi.org/10.1016/j.jdiacomp.2020.107553.

158

Beth McMurchie, Roberto King, Martin Lindley, et al., «Shedding Light on the Effect of Fish Oil Supplementation on Dark Adaptation Capabilities,» ChemRxiv (2019), http://dx.doi.org/10.26434/chemrxiv.11302613.

159

Amanda M. Fretts, Jack L. Follis, Jennifer A. Nettleton, et al., «Consumption of Meat Is Associated with Higher Fasting Glucose and Insulin Concentrations Regardless of Glucose and Insulin Genetic Risk Scores: A Meta-Analysis of 50,345 Caucasians,» American Journal of Clinical Nutrition 102, no. 5 (2015), https://dx.doi.org/10.3945%2Fajcn.114.101238.

160

Ibid.; M. B. Schulze, J. E. Manson, W. C. Willett, and F. B. Hu, «Processed Meat Intake and Incidence of Type 2 Diabetes in Younger and Middle-Aged Women,» Diabetologia 46 (2003), https://link.springer.com/content/pdf/10.1007/s00125–003–1220–7.pdf.

161

David E. Frankhouser, Sarah Steck, Michael G. Sovic, et al., «Dietary Omega-3 Fatty Acid Intake Impacts Peripheral Blood DNA Methylation-Anti-Inflammatory Effects and Individual Variability in a Pilot Study,» Journal of Nutritional Biochemistry 99 (January 1, 2022): 108839, https://doi.org/10.1016/j.jnutbio.2021.108839.

162

Carolina Donat-Vargas, Marika Berglund, Anders Glynn, et al., «Dietary Polychlorinated Biphenyls, Long-Chain n-3 Polyunsaturated Fatty Acids and Incidence of Malignant Melanoma,» European Journal of Cancer 72 (February 1, 2017): 137–143, https://doi.org/10.1016/j.ejca.2016.11.016.

163

«Cheap Meat's Cost on Food Quality,» Jefferson County Farmers and Neighbors, Inc., https://www.jfaniowa.org/real-cost-to-food-quality.

164

Evelyne Battaglia Richi, Beatrice Baumer, Beatrice Conrad, et al., «Health Risk Associated with Meat Consumption: A Review of Epidemiological Studies,» Vitamin and Nutrition Research 85, no. 2 (2015), https://doi.org/10.1024/0300–9831/a000224.

165

Биодоступность – в фармакологии количество активного вещества препарата, которое дойдет до места своего действия после прохождения разных этапов процесса обмена веществ. Чем выше биодоступность, тем больше лекарственного вещества достигнет своей цели. – Прим. пер.

166

H. D. Karsten, P. H. Patterson, R. Stout, and G. Crews, «Vitamins A, E and Fatty Acid Composition of the Eggs of Caged Hens and Pastured Hens,» Renewable Agriculture and Food Systems 25, no. 1 (2010), http://dx.doi.org/10.1017/S1742170509990214.

167

«Essential Nutrient May Help Fight Alzheimer's Across Generations,» Science-Daily (2019), https://www.sciencedaily.com/releases/2019/01/190108084424.htm.

168

Nicholas R. Fuller, Amanda Sainsbury, Ian D. Caterson, and Tania P. Markovic, «Egg Consumption and Human Cardio-Metabolic Health in People with and Without Diabetes,» Nutrients 7, no. 9 (2015), https://dx.doi.org/10.3390%2Fnu7095344.

169

Edgar Antonio Reyes-Montano and Nohora Angelica Vega-Castro, «Plant Lectins with Insecticidal and Insectistatic Activities,» in Insecticides, ed. Ghousia Begum (IntechOpen, 2017), https://www.intechopen.com/chapters/60115.

170

Z. X. Tan, R. Lal, and K. D. Wiebe, «Global Soil Nutrient Depletion and Yield Reduction,» Journal of Sustainable Agriculture 26, no. 1 (2005), https://doi.org/10.1300/J064v26n01_10.

171

Shawn M. Wilder, David G. Le Couteur, and Stephen J. Simpson. «Diet Mediates the Relationship Between Longevity and Reproduction in Mammals,» Age 35, no. 3 (2013), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3636383/.

172

Andrea Zuniga, Richard J. Stevenson, Mehmut K. Mahmut, and Ian D. Stephenson, «Diet Quality and the Attractiveness of Male Body Odor,» Evolution and Human Behavior 38, no. 1 (2017), https://doi.org/10.1016/j.evolhumbehav.2016.08.002.

Глава 7. УРОВЕНЬ САХАРА В КРОВИ – ОСНОВНОЙ БИОМАРКЕР ЭНЕРГИИ

173

TOFI (англ. thin-outside-fat-inside) – худой снаружи, жирный внутри. – Прим. пер.

174

Alexandra E. Butler, Juliette Janson, Susan Bonner-Weir, et al., «β-Cell Deficit and Increased β-Cell Apoptosis in Humans with Type 2 Diabetes,» Diabetes 52, no. 1 (2003), https://doi.org/10.2337/diabetes.52.1.102.

175

«Diabetes Basics,» Centers for Disease Control and Prevention, https://www.cdc.gov/diabetes/basics/index.html.

176

«The Surprising Truth About Prediabetes,» Centers for Disease Control and Prevention, https://www.cdc.gov/diabetes/library/features/truth-about-prediabetes.html.

177

Jennal L. Johnson, Daniel S. Duick, et al., «Identifying Prediabetes Using Fasting Insulin Levels,» Endocrine Practice 16, no. 1 (2010), https://doi.org/10.4158/ep09031.or.

178

David Spero, «Do You Know Your Insulin Level?» Diabetes Self-Management (November 22, 2017), https://www.diabetesselfmanagement.com/blog/do-you-know-your-insulin-level/.

179

Mark F. McCarty, «AMPK Activation – Protean Potential for Boosting Health Span,» AGE 36 (2014), https://dx.doi.org/10.1007%2Fs11357–013–9595-y.

180

Tomoo Kondo, Mikiya Kishi, Takashi Fushimi, et al., «Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects,» Bioscience, Biotechnology, and Biochemistry 73, no. 8 (2014), https://www.tandfonline.com/doi/pdf/10.1271/bbb.90231.

181

Saeko Imai, Michiaki Fukui, and Shizuo Kajiyama, «Effect of Eating Vegetables Before Carbohydrates on Glucose Excursions in Patients with Type 2 Diabetes,» Journal of Clinical Biochemistry and Nutrition 54, no. 1 (2014), https://dx.doi.org/10.3164%2Fjcbn.13–67.

182

Kimiko Nishino, Masaru Sakurai, Yumie Takeshita, and Toshinari Takamura, «Consuming Carbohydrates After Meat or Vegetables Lowers Postprandial Excursions of Glucose and Insulin in Nondiabetic Subjects,» Journal of Nutritional Science and Vitaminology 64, no. 5 (2018), https://doi.org/10.3177/jnsv.64.316.

183

Jun Yin, Huili Yang, and Jianping Ye, «Efficacy of Berberine in Patients with Type 2 Diabetes Mellitus,» Metabolism: Clinical and Experimental 57, no. 5 (2008), https://dx.doi.org/10.1016%2Fj.metabol.2008.01.013.

184

Mario Ciampolini and Riccardo Bianchi, «Training to Estimate Blood Glucose and to Form Associations with Initial Hunger,» Nutrition & Metabolism 3 (2006), https://doi.org/10.1186/1743–7075–3–42.

Глава 8. СВЯЗЬ МЕЖДУ КИШЕЧНИКОМ И ЭНЕРГИЕЙ

185

Céline Gérard and Hubert Vidal, «Impact of Gut Microbiota on Host Glycemic Control,» Frontiers in Endocrinology 10 (2019), https://dx.doi.org/10.3389%2Ffendo.2019.00029.

186

David Zeevi, Tal Korem, Niv Zamora et al., «Personalized Nutrition by Prediction of Glycemic Responses,» Cell 163, no. 5 (2015), https://doi.org/10.1016/j.cell.2015.11.001.

187

Teresa Vezza, Zaida Abad-Jiménez, Miguel Marti-Cabrera, et al., «Microbiota-Mitochondria Inter-Talk: A Potential Therapeutic Strategy in Obesity and Type 2 Diabetes,» Antioxidants 9, no. 9 (2020), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7554719/.

188

Ibid.

189

Ibid.

190

Kassem Maki, Edward. C. Deehan, Jens Walter, and Fredrik Bäckhed, «The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease,» Cell Host & Microbe 23, no. 6 (2018), https://doi.org/10.1016/j.chom.2018.05.012.

191

Yasmine Belkaid and Timothy Hand, «Role of the Microbiota in Immunity and Inflammation,» Cell 157, no. 1 (2014), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4056765/#!po=52.3256.

192

Connie C. Qiu, Roberto Caricchio, and Stefania Gallucci, «Triggers of Autoimmunity: The Role of Bacterial Infections in the Extracellular Exposure of Lupus Nuclear Autoantigens,» Frontiers in Endocrinology (2019), https://www.frontiersin.org/articles/10.3389/fimmu.2019.02608/full.

193

David J. A. Jenkins, Cyril W. C. Kendall, David G. Popovich, et al., «Effect of a Very-High-Fiber Vegetable, Fruit, and Nut Diet on Serum Lipids and Colonic Function,» Metabolism: Clinical and Experimental 50, no. 4 (2001), https://doi.org/10.1053/meta.2001.21037.

194

Alex E. Mohr, Ralf Jäger, Katie C. Carpenter, et al., «The Athletic Gut Microbiota,» Journal of the International Society of Sports Nutrition 17 (2020), https://jissn.biomedcentral.com/articles/10.1186/s12970–020–00353-w.

195

«Beta-Glucaronidase; Stool,» Doctor's Data Inc., https://www.doctorsdata.com/beta-glucuronidase-stool/.

196

David W. Kaufman, Judith P. Kelly, Gary C. Curhan, et al., «Oxalobacter formigenes May Reduce the Risk of Calcium Oxalate Kidney Stones,» Journal of the American Society of Nephrology 19, no. 6 (2008), https://dx.doi.org/10.1681%2FASN.2007101058.

197

S. C. Noonan and G. P. Savage, «Oxalate Content of Foods and Its Effect on Humans,» Asia Pacific Journal of Clinical Nutrition 8, no. 1 (1999), https://pubmed.ncbi.nlm.nih.gov/24393738/; G. P. Savage, M. J. S. Charrier, and L. Vanhanen, «Bioavailability of Soluble Oxalate from Tea and the Effect of Consuming Milk with the Tea,» European Journal of Clinical Nutrition 57 (2003), https://doi.org/10.1038/sj.ejcn.1601572.

198

W. P. N. Ganga W. Pathirana, S. A. Paul Chubb, Melissa J. Gillett, and Samuel D. Vasikaran, «Faecal Calprotectin,» Clinical Biochemist Reviews 39, no. 3 (2018), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6370282/.

Глава 9. БИОХАКИНГ МЕТАБОЛИЗМА ЭНЕРГИИ

199

Уолс Т. Протокол Уолс. Новейшее исследование аутоиммунных заболеваний. Программа лечения рассеянного склероза на основе принципов структурного питания. – М.: Бомбора, 2021.

200

GAPS (англ. Gut and Psychology Syndrome) – синдром сочетания кишечной патологии и психических нарушений. – Прим. пер.

201

Ashima K. Kant, «Eating Patterns of U. S. Adults: Meals, Snacks, and Time of Eating,» Physiology & Behavior 193, part B (2018), https://doi.org/10.1016/j.physbeh.2018.03.022.

202

Mark P. Mattson, Keelin Moehl, Nathaniel Ghena, et al., «Intermittent Metabolic Switching, Neuroplasticity and Brain Health,» Nature Reviews Neuroscience 19 (2018), https://doi.org/10.1038/nrn.2017.156.

203

Deborah M. Muoio, «Metabolic Inflexibility: When Mitochondrial Indecision Leads to Metabolic Gridlock,» Cell 159, no. 6 (2014), https://dx.doi.org/10.1016%2Fj.cell.2014.11.034.

204

Jason Fung, «Women and Fasting – Part 10,» The Fasting Method, https://blog.thefastingmethod.com/women-and-fasting-part-10.

205

Фанг Д., Мур Д. Интервальное голодание. Как восстановить свой организм, похудеть и активизировать работу мозга. – М.: Бомбора, 2021.

206

Stephen D. Anton, Keelin Moehl, William T. Donahoo, et al., «Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting,» Obesity 26, no. 2 (2018), https://dx.doi.org/10.1002%2Foby.22065.

207

Carlos López-Otín, Lorenzo Galluzzi, José M. P. Freije, et al., «Metabolic Control of Longevity,» Cell 166, no. 4 (2016), https://doi.org/10.1016/j.cell.2016.07.031.

208

Anton et al., «Flipping the Metabolic Switch.»

209

Гипергимназия (синдром избыточных тренировок) – зависимость от тренировок, при которой спортсмен начинает истощать себя увеличенными нагрузками и сверхдолгими тренировками и совсем забывает про правильное восстановление. – Прим. пер.

210

Kris Gunnars, «10 Health Benefits of Low-Carb and Ketogenic Diets,» Healthline (November 20, 2018), https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets#TOC_TITLE_HDR_2.

211

Jennifer Abbasi, «Interest in the Ketogenic Diet Grows for Weight Loss and Type 2 Diabetes,» JAMA 319, no. 3 (2018), https://doi.org/10.1001/jama.2017.20639.

212

Ibid.

213

Shubhroz Gill and Satchidananda Panda, «A Smartphone App Reveals Erratic Diurnal Eating Patterns in Humans That Can Be Modulated for Health Benefits,» Cell Metabolism 22, no. 5 (2015), https://dx.doi.org/10.1016%2Fj.cmet.2015.09.005.

214

Yuan, Xiaojie, Jiping Wang, Shuo Yang, Mei Gao, Lingxia Cao, Xumei Li, Dongxu Hong, Suyan Tian, and Chenglin Sun. «Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis.» International Journal of Endocrinology 2022 (March 24, 2022), https://doi.org/10.1155/2022/6999907.

215

Przemysław Domaszewski, Mariusz Konieczny, Paweł Pakosz, et al., «Effect of a Six-Week Intermittent Fasting Intervention Program on the Composition of the Human Body in Women over 60 Years of Age.» International Journal of Environmental Research and Public Health 17, no. 11 (January 2020), https://doi.org/10.3390/ijerph17114138.

216

Yuriy P. Zverev, «Effects of Caloric Deprivation and Satiety on Sensitivity of the Gustatory System,» BMC Neuroscience 5 (2004), https://dx.doi.org/10.1186%2F1471–2202–5–5.

Глава 10. СТРЕСС САЖАЕТ ВАШИ БАТАРЕЙКИ

217

J. Douglas Bremner, «Stress and Brain Atrophy,» CNS and Neurological Disorders Drug Targets 5, no. 5 (2006), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3269810/.

218

Mithu Storoni, Stress-Proof: The Scientific Solution to Protect Your Brain and Body – and Be More Resilient Every Day (TarcherPerigee, 2017).

219

Chris Hardy and Marty Gallagher, Strong Medicine: How to Conquer Chronic Disease and Achieve Your Full Genetic Potential (Dragon Door Publications, 2015).

220

Jos F. Brosschot, Bart Verkuil, and Julian F. Thayer, «Exposed to Events That Never Happen: Generalized Unsafety, the Default Stress Response, and Prolonged Autonomic Activity,» Neuroscience and Biobehavioral Reviews 74, part B (2017), https://doi.org/10.1016/j.neubiorev.2016.07.019.

221

Ibid.

222

Ibid.

223

Allana T. Forde, Mario Sims, Paul Muntner, et al., «Discrimination and Hypertension Risk Among African Americans in the Jackson Heart Study,» Hypertension 76, no. 3 (2020), https://doi.org/10.1161/HYPERTENSIONAHA.119.14492.

224

Gary Housley and Marion Burgess, «Health Effects of Environmental Noise Pollution,» Australian Academy of Science (November 21, 2017), https://www.science.org.au/curious/earth-environment/health-effects-environmental-noise-pollution.

225

Brosschot et al., «Exposed to Events That Never Happen.»

226

Pete McBride and Erik Weihenmayer, «Seeing Silence: One Photographer's Mission to Find the World's Quietest Places,» NPR (October 3, 2021), https://www.npr.org/2021/10/03/1042831854/seeing-silence-one-photographers-mission-to-find-the-worlds-quietest-places.

227

Science Communication Unit, University of West England, «Noise Impacts on Health,» European Commission Science for Environment Policy (January 2015), https://ec.europa.eu/environment/integration/research/newsalert/pdf/47si.pdf.

228

Qing Li, «Effect of Forest Bathing Trips on Human Immune Function,» Environmental Health and Preventative Medicine 15 (2009), https://dx.doi.org/10.1007%2Fs12199–008–0068–3.

229

Leila Ben Amor, Natalie Grizenko, George Schwartz, et al., «Perinatal Complications in Children with Attention-Deficit Hyperactivity Disorder and Their Unaffected Siblings,» Journal of Psychiatry and Neuroscience 30, no. 2 (2005), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC551167/; Kaiser Permanente, «ADHD Linked to Oxygen Deprivation Before Birth,» ScienceDaily (December 10, 2012), https://www.sciencedaily.com/releases/2012/12/121210080833.htm.

230

«Fast Facts: Preventing Child Sexual Abuse,» Centers for Disease Control and Prevention (April 6, 2022), https://www.cdc.gov/violenceprevention/childsexualabuse/fastfact.html.

231

Steven E. Mock and Susan M. Arai, «Childhood Trauma and Chronic Illness in Adulthood: Mental Health and Socioeconomic Status as Explanatory Factors and Buffers,» Frontiers in Psychology 1 (2011), https://dx.doi.org/10.3389%2Ffpsyg.2010.00246.

232

Ibid.

233

Brosschot et al., «Exposed to Events That Never Happen.»

234

Jane Stevens (PACEs Connection Staff), «What ACEs and PCEs Do You Have?» PACEs Connection, https://www.pacesconnection.com/blog/got-your-ace-resilience-scores.

235

Gay Hendricks, The Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level (HarperOne, 2010).

236

Уокер П. Комплексное ПТСР. – Киев: Диалектика, 2021.

237

Pete Walker, MA Psychotherapy, http://pete-walker.com/.

Глава 11. БИОХАКИНГ ДЛЯ ПОДЗАРЯДКИ

238

Если вы хотите пройти тест, который дает оценку, заходите на мой сайт, там вы найдете широко используемую шкалу стресса Холмса-Раэ.

239

H. R. Berthoud and W. L. Neuhuber, «Functional and Chemical Anatomy of the Afferent Vagal System,» Autonomic Neuroscience: Basic and Clinical 85 (2000), https://pubmed.ncbi.nlm.nih.gov/11189015/.

240

David Peters, «The Neurobiology of Resilience,» InnovAiT 9, no. 6 (2016), https://doi.org/10.1177%2F1755738016641980.

241

Bangalore G. Kalyani, Ganesan Venkatasubramanian, Rashmi Arasappa, et al., «Neurohemodynamic Correlates of 'OM' Chanting: A Pilot Functional Magnetic Resonance Imaging Study,» International Journal of Yoga 4, no. 1 (2011), https://doi.org/10.4103%2F0973–6131.78171.

242

Sengui Yaman-Sozbir, Sultan Ayaz-Alkaya, and Burcu Bayrak-Kahraman, «Effect of Chewing Gum on Stress, Anxiety, Depression, Self-Focused Attention, and Academic Success: A Randomized Controlled Study,» Stress and Health 35, no. 4 (2019), https://doi.org/10.1002/smi.2872.

243

«Stress Management: Breathing Exercises for Relaxation,» University of Michigan Health (August 31, 2020), https://www.uofmhealth.org/health-library/uz2255.

244

Nina E. Fultz, Giorgio Bonmassar, Kawin Setsonpop, et al., «Coupled Electrophysiological, Hemodynamic, and Cerebrospinal Fluid Oscillations in Human Sleep,» Science 366, no. 6465 (2019), https://www.science.org/doi/10.1126/science.aax5440.

245

Daniel J. Levendowski, Charlene Gamaldo, Erik K. St. Louis, et al., «Head Position During Sleep: Potential Implications for Patients with Neurodegenerative Disease,» Journal of Alzheimer's Disease 67, no. 2 (2019), https://dx.doi.org/10.3233%2FJAD-180697; Hedok Lee, Lulu Xie, Mei Yu, et al., «The Effect of Body Posture on Brain Glymphatic Transport,» Journal of Neuroscience 35, no. 31 (2015), https://doi.org/10.1523/JNEUROSCI.1625–15.2015.

246

J. Kabat-Zinn, «Mindfulness-Based Interventions in Context: Past, Present, and Future,» Clinical Psychology: Science and Practice 10, no. 2 (2003), https://psycnet.apa.org/doi/10.1093/clipsy.bpg016.

247

Carolyn Y. Fang, Diane K. Reibel, Margaret L. Longacre, et al., «Enhanced Psychosocial Well-Being Following Participation in a Mindfulness-Based Stress Reduction Program Is Associated with Increased Natural Killer Cell Activity,» Journal of Alternative and Complementary Medicine 16, no. 5 (2010), https://doi.org/10.1089/acm.2009.0018.

248

Simon B. Goldberg, Raymond P. Tucker, Preston A. Greene, et al., «Mindfulness-Based Interventions for Psychiatric Disorders: A Systematic Review and Meta-Analysis,» Clinical Psychology Review 59 (2018), https://dx.doi.org/10.1016%2Fj.cpr.2017.10.011.

249

Raphael Milliere, Robin L. Carhart-Harris, Leor Roseman, et al., «Psychedelics, Meditation, and Self-Consciousness,» Frontiers in Psychology 9 (2018), https://doi.org/10.3389/fpsyg.2018.01475.

250

Kristen Sparrow and Brenda Golianu, «Does Acupuncture Reduce Stress Over Time? A Clinical Heart Rate Variability Study in Hypertensive Patients,» Medical Acupuncture 26, no. 5 (2014), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4203477/.

251

Peta Stapleton, Gabrielle Crichton, Debbie Sabot, and Hayley Maree O'Neill, «Reexamining the Effect of Emotional Freedom Techniques on Stress Biochemistry: A Randomized Controlled Trial,» Psychological Trauma 12, no. 8 (2020), https://pubmed.ncbi.nlm.nih.gov/32162958/.

252

Magdalena Błażek, Maria Kaźmierczak, and Tomasz Besta, «Sense of Purpose in Life and Escape from Self as the Predictors of Quality of Life in Clinical Samples,» Journal of Religion and Health 54 (2015), https://doi.org/10.1007/s10943–014–9833–3.

253

Aliya Alimujiang, Ashley Wiensch, Jonathan Boss, et al., «Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years,» JAMA Network Open 2, no. 5 (2019), https://doi.org/10.1001/jamanetworkopen.2019.4270.

254

«Dharma Inquiry,» CivilizationEmerging.com (September 28, 2019), https://civilizationemerging.com/dharma-inquiry/.

255

Hielke Buddelmeyer and Nattavudh Powdthavee, «Can Having Internal Locus of Control Insure Against Negative Shocks? Psychological Evidence from Panel Data,» Journal of Economic Behavior & Organization 122 (2016), https://doi.org/10.1016%2Fj.jebo.2015.11.014.

Глава 12. СВЯЗЬ МЕЖДУ ГОРМОНАМИ И ЭНЕРГИЕЙ

256

Стоит отметить, что Джозеф Кэмпбелл издал свой первый и самый известный труд о мономифе («Тысячеликий герой») в 1949 г., в то время как первая работа советского ученого Владимира Проппа на ту же тему («Морфология сказки») появилась в 1928 г. Несмотря на огромную популярность книги Кэмпбелла, именно Пропп сейчас считается основоположником сравнительно-типологического метода в фольклористике, предшественником современных структуралистов. – Прим. ред.

257

Meg Walters, «Is There Really a Connection Between Your Menstrual Cycle and the Moon?» Healthline (August 31, 2021), https://www.healthline.com/health/womens-health/menstrual-cycle-and-the-moon.

258

ПМДР – предменструальное дисфорическое расстройство, тяжелая форма ПМС. – Прим. ред.

259

Julie A. Hobart and Douglas R. Smucker, «The Female Athlete Triad,» American Family Physician 61, no. 11 (2000), https://www.aafp.org/pubs/afp/issues/2000/0601/p3357.html.

260

«PCOS (Polycystic Ovary Syndrome) and Diabetes,» Centers for Disease Control and Prevention (March 24, 2020), https://www.cdc.gov/diabetes/basics/pcos.html#.

261

Andrea Dunaif, «Insulin Resistance and the Polycystic Ovary Syndrome: Mechanism and Implications for Pathogenesis,» Endocrine Reviews 18, no. 6 (1997), https://doi.org/10.1210/edrv.18.6.0318.

262

Nuzhat Shaikh, Roshan Dadachanji, and Srabani Mukherjee, «Genetic Markers of Polycystic Ovary Syndrome: Emphasis on Insulin Resistance,» International Journal of Medical Genetics 2014 (2014), https://doi.org/10.1155/2014/478972.

263

Alida Iacobellis, «RED-S: The New and Improved Female Athlete Triad,» SportsM D.com (June 12, 2019), https://www.sportsmd.com/2019/06/12/red-s-the-new-and-improved-female-athlete-triad/.

264

Jasmine A. McDonald, Abishek Goyal, and Mary Beth Terry, «Alcohol Intake and Breast Cancer Risk: Weighing the Overall Evidence,» Current Breast Cancer Reports 5 (2013), https://doi.org/10.1007%2Fs12609–013–0114-z.

265

«Fasting Mimicking Program & Longevity,» ValterLongo.com, https://www.valterlongo.com/fasting-mimicking-program-and-longevity/.

266

«Menopause,» Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397#.

Глава 13. БИОХАКИНГ ВАШЕЙ СЕКСУАЛЬНОЙ ИСКРЫ

267

Чиа М., Уинн М. Секреты любви. Пробуждение мужской сексуальной энергии. – М.: София, 2009.

268

Чиа М. Даосские секреты женской сексуальности. – М.: София, 2014.

269

K. E. Sims, «Why Does Passion Wane? A Qualitative Study of Hypoactive Sexual Desire Disorder in Married Women,» PhD dissertation, University of Nevada–Las Vegas (January 1, 2007), https://doi.org/10.25669/29J8-AQLO.

270

S. A. Kingsberg, «Attitudinal Survey of Women Living with Low Sexual Desire,» Journal of Women's Health 23, no. 10 (2003), https://doi.org/10.1089/jwh.2014.4743.

271

Misia Landau, «Trans Fats May Raise Risk of Infertility,» Harvard Medical School (February 9, 2007), https://hms.harvard.edu/news/trans-fats-may-raise-risk-infertility#.

272

Brooke V. Rossi, Katharine F. Berry, Mark D. Hornstein, et al., «Effect of Alcohol Consumption on In Vitro Fertilization,» Obstetrics & Gynecology 117, no. 1 (2011), https://doi.org/10.1097%2FAOG.0b013e31820090e1.

273

B. Jacobsen, K. Jaceldo-Siegl, S. F. Knutsen, et al., «Soy Isoflavone Intake and the Likelihood of Ever Becoming a Mother: The Adventist Health Study-2,» International Journal of Women's Health 6 (2014), http://dx.doi.org/10.2147/IJWH.S57137.

274

Lisa K. Brents, «Marijuana, the Endocannabinoid System and the Female Reproductive System,» Yale Journal of Biology and Medicine 89, no. 2 (2016), https://pubmed.ncbi.nlm.nih.gov/27354844/.

275

S. L. Mumford, K. S. Flannagan, J. G. Radoc, et al., «Cannabis Use While Trying to Conceive: A Prospective Cohort Study Evaluating Associations with Fecundability, Live Birth and Pregnancy Loss,» Human Reproduction 36, no. 5 (2021), https://doi.org/10.1093/humrep/deaa355.

Глава 14. СОПРИЧАСТНОСТЬ – КЛЮЧ К ДОЛГОЛЕТИЮ

276

Liz Mineo, «Good Genes Are Nice, but Joy Is Better,» Harvard Gazette (April 11, 2017), https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/; «Welcome to the Harvard Study of Adult Development,» Harvard Second Generation Study, https://www.adultdevelopmentstudy.org/; R. J. Waldinger and M. S. Schultz, «What's Love Got to Do with It? Social Functioning, Perceived Health, and Daily Happiness in Married Octogenarians,» Psychology and Aging 25, no. 2 (2010), https://doi.org/10.1037%2Fa0019087.

277

Martin Picard and Carmen Sandi, «The Social Nature of Mitochondria: Implications for Human Health,» Neuroscience & Biobehavioral Reviews 120 (2021), https://doi.org/10.1016/j.neubiorev.2020.04.017.

278

Martin Picard, Aric A. Prather, Eli Puterman, et al., «A Mitochondrial Health Index Sensitive to Mood and Caregiving Stress,» Biological Psychiatry 84, no. 1 (2018), https://doi.org/10.1016/j.biopsych.2018.01.012.

279

Danielle L. Clark, Jean L. Raphael, and Amy L. McGuire, «HEADS: Social Media Screening in Adolescent Primary Care,» Pediatrics Perspectives 141, no. 6 (2018), https://doi.org/10.1542/peds.2017–3655.

280

J. M. Twenge, A. B. Cooper, T. E. Joiner, et al., «Age, Period, and Cohort Trends in Mood Disorder Indicators and Suicide-Related Outcomes in a Nationally Representative Dataset, 2005–2017,» Journal of Abnormal Psychology 128, no. 3 (2019), https://doi.org/10.1037/abn0000410.

281

Tony Durkee, Vladimir Carli, Birgitta Floderus, et al., «Pathological Internet Use and Risk-Behaviors Among European Adolescents,» International Journal of Environmental Research and Public Health 13, no. 3 (2016), https://dx.doi.org/10.3390%2Fijerph13030294.

282

Adam Gazzaley, «The Cognition Crisis: Anxiety. Depression. ADHD. The Human Brain Is in Trouble. Technology Is a Cause – and a Solution,» Elemental (July 9, 2018), https://elemental.medium.com/the-cognition-crisis-a1482e889fcb.

283

Jiyoung Park, Shinobu Kitayama, Mayumi Karasawa, et al., «Clarifying the Links Between Social Support and Health: Culture, Stress, and Neuroticism Matter,» Journal of Health Psychology 18, no. 2 (2013), https://doi.org/10.1177

284

Cheuk Yin Ho, «Better Health with More Friends: The Role of Social Capital in Producing Health,» Health Economics 25, no. 1 (2016), https://doi.org/10.1002/hec.3131.

285

Park et al., «Clarifying the Links Between Social Support and Health.»

286

John T. Cacioppo and Stephanie Cacioppo, «Social Relationships and Health: The Toxic Effects of Perceived Social Isolation,» Social and Personality Psychology Compass 8, no. 2 (2014), https://doi.org/10.1111%2Fspc3.12087.

287

Noralou P. Roos and Evelyn Shapiro, «The Manitoba Longitudinal Study on Aging: Preliminary Findings on Health Care Utilization by the Elderly,» Medical Care 19, no. 6 (1981), https://doi.org/10.1097/00005650–198106000–00007.

288

M. J. Heisel and P. R. Duberstein, «Suicide Prevention in Older Adults,» Clinical Psychology 12, no. 3 (2005), https://psycnet.apa.org/doi/10.1093/clipsy.bpi030.

289

Известное выражение из предвыборной речи президента США Герберта Гувера (1928 г.). – Прим. ред.

290

Enrique Burunat, «Love Is Not an Emotion,» Psychology 7, no. 14 (2016), https://doi.org/10.4236/psych.2016.714173.

291

Daniel S. Quintana and Adam J. Guastella, «An Allostatic Theory of Oxytocin,» Trends in Cognitive Sciences 24, no. 7 (2020), https://doi.org/10.1016/j.tics.2020.03.008.

292

Soo Min Hong, Jeong-Kyung Ko, Jung-Joon Moon, and Youl-Ri Kim, «Oxytocin: A Potential Therapeutic for Obesity,» Journal of Obesity & Metabolic Syndrome 30, no. 2 (2021), https://doi.org/10.7570/jomes20098.

293

Evan A. Bordt, Caroline J. Smith, Tyler G. Demarest, et al., «Mitochondria, Oxytocin, and Vasopressin: Unfolding the Inflammatory Protein Response,» Neurotoxicity Research 36, no. 2 (2019), https://doi.org/10.1007/s12640–018–9962–7.

294

C. Sue Carter, William M. Kenkel, Evan L. MacLean, et al., «Is Oxytocin 'Nature's Medicine'?» Pharmacological Reviews 72, no. 4 (2020), https://pharmrev.aspetjournals.org/content/72/4/829.

295

C. Sue Carter and Stephen W. Porges, «The Biochemistry of Love: An Oxytocin Hypothesis,» EMBO Reports 14, no. 1 (2013), https://doi.org/10.1038/embor.2012.191.

296

D. W. Pfaff, Drive: Neurobiological and Molecular Mechanisms of Sexual Motivation (MIT Press, 1999).

297

S. M. Merrill, «An Exploration of the Transition from Romantic Infatuation to Adult Attachment,» doctoral thesis, Cornell University (August 30, 2018), https://doi.org/10.7298/X45M640Z.

298

Z. Zou, H. Song, Y. Zhang, and X. Zhang, «Romantic Love vs. Drug Addiction May Inspire a New Treatment for Addiction,» Frontiers in Psychology 7 (2016), https://doi.org/10.3389/fpsyg.2016.01436.

299

G. J. O. Fletcher, J. A. Simpson, L. Campbell, and N. C. Overall, «Pair-Bonding, Romantic Love, and Evolution: The Curious Case of Homo sapiens,» Perspectives on Psychological Science 10, no. 1 (2015), https://doi.org/10.1177/1745691614561683.