It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways (41 page)

We have so many reasons to be grateful, and so many people who deserve our thanks.

To Robb Wolf, our friend and mentor. Without you, there would be no book, and no Whole30 program. We can only hope to change half as many lives as you have. We are eternally grateful.

To Melissa Joulwan, the rock-star genius behind all our recipes and Meal Map creations. We are your biggest fans, and we love you dearly. Thank you for your sass, your motivational speeches, and most importantly, your food.

To Mathieu Lalonde, you radically improved our Science, taught us a lot in the process, and made this book more accurate and more credible. Thank you.

To J. Stanton, for helping us effectively communicate the psychological impact of our food choices, and for so graciously lending us your time, your expertise, and the genius phrase “food with no brakes.”

To Jamie Scott, our brilliant friend from the future. Your cheerful assistance, feedback, and encouragement meant more to us than you could ever know.

To Tom Denham and Vanessa Chang, our friends and editors. You made every chapter better, and we are so grateful for your time and your talents.

To Pedro Bastos, for your time, your generosity, and all the work you’ve done to lay the foundation for books like ours.

To Amy Kubal, Erin Handley, and Emily Deans, for always having just the right research available.

To Robin Strathdee, for all of your help organizing our lives, and the projects you completed for this book. You are appreciated.

To Dr. Luc Readinger, Dr. Chad Potteiger, Dr. Michele Blackwell, Dr. Matt Mechtenberg, Dr. Tim Gerstmar, Dr. Michael Hasz, and Dr. Rick Henriksen for your help, and your personal and professional support.

To Erich Krauss and the Victory Belt team. Thank you for believing in us and bringing this project to life!

To Kathleen Shannon, our amazing graphic designer. We were the worst clients ever, and you still managed to create the most beautiful package we could ever imagine. Thank you.

To Greg White, our illustrator. You made something as boring as the digestive system look sexy. Well done.

To Dave Humphreys, for the gorgeous food photography. Your talent and creativity have no bounds.

To Andy Deas, Badier Velji, Clif Harski, Dan Pardi, and Julie and Charles Mayfield, for your unending support, unwavering faith, motivational speeches, and most important, your snark. #gorgeous #literally

To Jenn Maloney, Melissa’s BFF and occasional butt-kicker. You never let me down.

To our parents, sisters, and brother. Thank you for believing in us, even after we quit the highest paying jobs we’ll ever have to start this business. We love you. (And we finally have health insurance.)

And finally, to the Whole9 community.
We do this for you
. Thank you, thank you, thank you for providing the inspiration and motivation for this book and for sharing so many of your stories with us.

We are blessed.

CHAPTER 1: FOOD SHOULD MAKE YOU HEALTHY

Scientific study that contains you: Used with permission of Brent Pottenger, with thanks to Dave Lull. Pottenger, Brent. “Black Swan Logic for N=1 Health.”
epistemocrat.blogspot.com
, The Epistemocrat. February 2010. Web.

CHAPTER 2: OUR NUTRITIONAL FRAMEWORK

The Paleo Diet, defined:
Lindeberg Staffan. Palaeolithic diet (“stone age” diet).
Scandinavian Journal of Food & Nutrition
Jun 2005;49(2):75–7

Paleo Diet studies: You can find 35 studies related to the Paleo diet aggregated here: Cordain Loren, Fontes
Maelán, Bastos Pedro Carrera. “Rebuttal to U.S.
News
and World Top 20 Diets
.” r
obbwolf.com,
Robb Wolf
.
Jun 11, 2011. Web.

CHAPTER 4: YOUR BRAIN ON FOOD

Dieting doesn’t work: Jeffery R W, Drenowski A, Epstein L H, Stunkard A J, Wilson G T, Wing R R, et al. Long-term maintenance of weight loss; current status.
Health Psychol
2000;19:5-16

Calorie-restrictive: Joseph R J, Alonso-Alonso M, Bond D S, Pascual-Leone A, Blackburn G L. The neurocognitive connection between physical activity and eating behavior.
Obes Rev
2011;12:800-812

The vast majority : Mann T, Tomiyama J A, Westling E, Lew A M, Samuels B, Chatman J. Medicare’s search for effective obesity treatments: Diets are not the answer.
American Psychologist
Apr 2007;62(3):220-233

Simply reducing your calories: Martin C K, Rosenbaum D, Han H, Geiselman P, Wyatt H, Hill J, Brill C, et al
.
Change in food cravings, food preferences and appetite during a low-carbohydrate and low-fat diet.
Obesity
2011;19(10):1963-1970

Food craving: White M A, Whisenhunt B L, Williamson D A, Greenway F L, Netemeyer R G. Development and validation of the food-craving inventory.
Obes Res
2001;10:107-114

More closely related to mood | Capacity to visualize: Hill, Andrew J. The psychology of food cravings.
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. 2007;66:277–285

In just a few days: Kessler, David M.
The End of Overeating.
New York: Rodale, 2009.

A safer choice: Eaton S B, Shostak M, Konner M.
The Paleolithic Prescription: A program of diet & exercise and a design for living.
New York, NY: Harper & Row, 1988.

Supernormal: Sørensen LB, Møller P, Flint A, Martens M, Raben A. Effect of sensory perception of foods on appetite and food intake: a review of studies on humans.
Obesity
2003;27:1152–1166

Yeomans MR. Taste, palatability and the control of appetite.
Proceedings of the Nutrition Society
1998;57:609-615

Flavor restriction: van Koningsbruggen G M, Stroebe W, Aarts H. Mere exposure to palatable food cues reduces restrained eaters’ physical effort to obtain healthy food.
Appetite
Apr 2012;58(2):593-596

Satiety and satiation: Benelam, B. Satiation, satiety and their effects on eating behaviour.
Nutrition Bulletin
2009;34:126–173

Makes protein even more satiating: Thouvenot Pierre, Latge C, Laurens M H, Antoine J M. Fat and starch gastric emptying rate in humans: a reproducibility study of a double-isotopic technique.
Am J Clin Nutr
1994;59(suppl):781S

Oreo is a registered trademark of Kraft Foods.

Pleasure, emotion and reward: Stefano, G B. The neurobiology of pleasure, reward processes, addiction and their health implications.
Neuroendocrinol Lett
2004;25(4):235-251

Kessler, David M.
The End of Overeating.
New York, NY: Rodale, 2009.

The foods in question: Kessler, David M.
The End of Overeating.
New York: Rodale, 2009.

Chronic stress: George Sophie A, Khan Samir, Briggs Hedieh, Abelson James L. CRH-stimulated cortisol release and food intake in healthy, non-obese adults.
Psychoneuroendocrinology
May 2010;35(4):607–612

Stress affects the activation | Absence of active stress: Epel E, Tomiyama J, Dallman M. “Stress and Reward Neural Networks, Eating, and Obesity.” Handbook of Food and Addiction. Oxford: Oxford University Press. Print.

CHAPTER 5: HEALTHY HORMONES, HEALTHY YOU

Highly damaging: Gastaldelli A, Ferrannini E, Miyazaki Y, Matsuda M, De Fronzo R A. Beta-cell dysfunction and glucose intolerance: results from the San Antonio metabolism (SAM) study.
Diabetologia
Jan 2004;47(1):31-9

Singleton, J R Smith A G, Bromberg, M B. Increased prevalence of impaired glucose tolerance in patients with painful sensory neuropathy.
Diabetes Care
2001;24(8)1448-1453

Gianluca Bardini, et al. Inflammation markers and metabolic characteristics of subjects with one-hour plasma glucose levels.
Diabetes Care
Feb 2010;
33(2):
411-413

Held C, Gerstein H C, Zhao F, et al. Fasting plasma glucose is an independent predictor of hospitalization for congestive heart failure in high-risk patients.
American Heart Association 2006 Scientific Sessions
13 Nov 2006. Abstract 2562.

Pär Stattin, Ove Björ, Pietro Ferrari, Annekatrin Lukanova, Per Lenner, Bernt Lindahl, Göran Hallmans, Rudolf Kaaks. Prospective Study of Hyperglycemia and Cancer Risk.
Diabetes Care
2007;30:561-567

D. Batty, et al. Post-challenge blood glucose concentration and stroke mortality rates in non-diabetic men in London: 38-year follow-up of the original Whitehall prospective cohort study.
Diabetologia
Jul 2008;
51
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:1123–1126

90 minutes: “NISMAT Exercise Physiology Corner: Energy Supply for Muscle.”
nismat.org
,
Nicholas Institute of Sports Medicine and Athletic Trauma. March 2007. Web.

Stomach cells secrete:  Beckerman Martin.
Cellular Signaling in Health and Disease.
New York: Springer, 2009. Print.

Normal daily cycle:
Schoeller D A, Cella L K, Sinha M K, Caro J F. Entrainment of the diurnal rhythm of plasma leptin to meal timing.
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Wake up hungry | Higher at night: Richards, Byron J
. Mastering Leptin.
Minneapolis: Wellness Resources Books, 2009. Print.

Survive the coming famine: MacLean Paul S, Bergouignan Audrey, Cornier Marc-Andre, Jackman Matthew R. Biology’s response to dieting: the impetus for weight regain.
Am J Physiol Regul Integr Comp Physiol
Sep 2011;301(3):R581-600

Secreted by fat cells: Beckerman, Martin.
Cellular Signaling in Health and Disease.
New York: Springer, 2009. Print.

Leptin resistance: Sahu A. Leptin signaling in the hypothalamus: emphasis on energy homeostasis and leptin resistance.
Front Neuroendocrin
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Knight Z A, Hannan K S, Greenberg M L, Friedman J M.
Hyperleptinemia Is Required for the Development of Leptin Resistance.
PLoS One
Jun 29 2010;5(6):e11376

Gray Sarah L, Donald Christine, Jetha Arif, Covey Scott D, Kieffer Timothy J. Hyperinsulinemia Precedes Insulin Resistance in Mice Lacking Pancreatic B-Cell Leptin Signaling.
 
Endocrinology
Sep 2010;151(9):4178-86

Morioka Tomoaki, Asilmaz Esra, Hu Jiang, Dishinger John F, Kurpad Amarnath J, Elias Carol F, Li Hui, Elmquist Joel K, Kennedy Robert T, Kulkarni Rohit N. Disruption of leptin receptor expression in the pancreas directly affects B cell growth and function in mice.
J Clin Invest
Oct 2007;117(10):2860-68

Seufert Jochen. Leptin Effects on Pancreatic B-Cell Gene Expression and Function.
Diabetes
Feb 2004;53(1):S153-58

Tuduri Eva, Marroqui Laura, Soriano Sergi, Ropero Ana B, Batista Thiago M, Piquer Sandra, Lopez-Boado Miguel A, Carneiro Everardo M, Gomis Ramon, Nadal Angel, Quesada Ivan. Inhibitory Effects of Leptin on Pancreatic a-Cell Function.
Diabetes
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Kieffer Timothy J, Heller R Scott, Leech Colin A, Holz George G, Habener Joel F. Leptin Suppression of Insulin Secretion by the Activation of ATP-Sensitive K+ Channels in Pancreatic B-Cells.
Diabetes
Jun 1997;46(6):1087-93

Leptin resistance leads to insulin resistance: Savage D B, Petersen K F, Shulman G I. Disordered lipid metabolism and the pathogenesis of insulin resistance.
Physiol Rev
2007;87(2):507–520

Kieffer T J, Heller R S, Leech C A, Holz G G, Habener J F. Leptin suppression of insulin secretion by the activation of ATP-sensitive K+ channels in pancreatic beta-cells.
Diabetes
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Tudurí E, et al. Inhibitory effects of leptin on pancreatic alpha-cell function.
Diabetes
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Insulin resistance: Corcoran M P, Lamon-Fava S, Fielding R A. Skeletal muscle lipid deposition and insulin resistance: effect of dietary fatty acids and exercise.
Am J Clin Nutr
2007;85(3):662- 677

Reaven G M. Role of insulin resistance in human disease.
Diabetes
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1595-1607

Elevated fat levels in the blood: Boden, Guenther. Obesity, insulin resistance and free fatty acids.
Curr Opin Endocrinol Diabetes
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Delarue Jacques, Magnan Christophe. Free fatty acids and insulin resistance.
Curr Opin Clinic Nutr Metab Care
Mar 2007;10(2):142-148

Pancreatic beta cells: Robertson R Paul. Chronic Oxidative Stress as a Central Mechanism for Glucose Toxicity in Pancreatic Islet Beta Cells in Diabetes.
J Biol Chem
8 Oct 2004;279(41): 42351-42354

Prentki M, Joly E, El-Assaad W, Roduit R. Malonyl-CoA signaling, lipid partitioning, and glucolipotoxicity: role in β-cell adaptation and failure in the etiology of diabetes.
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Robertson R Paul, Harmon Jamie S. Diabetes, glucose toxicity, and oxidative stress: A case of double jeopardy for the pancreatic islet β cell.
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Unger R H, Grundy, S. Hyperglycaemia as an inducer as well as a consequence of impaired Islet cell function and insulin resistance: implications for the management of diabetes.
Diabetologia
1985;28:119-121

Leahy, J L, Cooper, H E, Deal, D A, Weir, G C. Chronic hyperglycemia is associated with impaired glucose influence on insulin secretion. A study in normal rats using chronic in vivo glucose infusions.
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1986;77:908-915