No Sugar Coats No Sugar Coats

There are no "bad" and "good" foods. And this episode will teach you why and how you should look at foods instead.

References:

Habits:

https://www.healthline.com/health/the-science-of-habit#1

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0234097&utm_source=npr_newsletter&utm_medium=email&utm_content=20201229

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9117234/

 

Dopamine detox:

https://www.health.harvard.edu/blog/dopamine-fasting-misunderstanding-science-spawns-a-maladaptive-fad-2020022618917

https://www.medicalnewstoday.com/articles/dopamine-detox#what-it-is

https://www.healthday.com/health-news/mental-health/pooch-power-relax-brainwaves-begin-when-folks-play-with-dogs

 

Body shaming impacts:

https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1356647/full

 

Retraining brain:https://www.psychologytoday.com/gb/blog/what-mentally-strong-people-dont-do/201710/how-train-your-brain-think-differently

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8192763/

https://www.cognifit.com/brain-games

 

 

 

 

References:

 

Mental Health and Disordered Eating:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10044389/

 

Groups at Most Risk for Disordered Eating:

https://pubmed.ncbi.nlm.nih.gov/25312748/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918293/

https://pubmed.ncbi.nlm.nih.gov/35799224/

https://pubmed.ncbi.nlm.nih.gov/36832508/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7746069/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777752/

 

Menopause and disordered eating:

https://pubmed.ncbi.nlm.nih.gov/31264039/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9092875/

 

Causes of disordered eating:

https://pubmed.ncbi.nlm.nih.gov/33720460/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8745028/

 

Apps, social media, and disordered eating:

https://pubmed.ncbi.nlm.nih.gov/31797420/

https://pubmed.ncbi.nlm.nih.gov/34543856/

https://pubmed.ncbi.nlm.nih.gov/31671857/

https://pubmed.ncbi.nlm.nih.gov/21382233/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6861923/

 

Food rules and disordered eating:

https://pubmed.ncbi.nlm.nih.gov/23121786/

 

Types of disordered eating:

https://www.nationaleatingdisorders.org/orthorexia/

https://www.mayoclinic.org/diseases-conditions/eating-disorders/symptoms-causes/syc-20353603

 

Disordered eating prevention:

https://www.nationaleatingdisorders.org/prevention/#:~:text=Prevention%20efforts%20may%20involve%20reducing%20negative%20risk%20factors%2C,intuitive%20eating%20and%20appreciation%20for%20the%20body%E2%80%99s%20functionality.

References:

 

Unhealthy food rules:

https://www.npr.org/2021/12/23/1067210075/what-if-the-best-diet-is-to-reject-diet-culture

https://nutrition.arizona.edu/news/2020/07/food-rules-what-are-they-how-we-challenge-them

 

Good food rules:

https://pubmed.ncbi.nlm.nih.gov/29779673/

 

Disordered eating:

https://mcpress.mayoclinic.org/nutrition-fitness/what-is-disordered-eating-and-when-does-it-become-an-eating-disorder/

https://eatingdisordersupport.ca/fear-foods-food-rules/

https://www.medicalnewstoday.com/articles/disordered-eating

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308631/

 

Repression:

https://link.springer.com/referenceworkentry/10.1007/978-3-319-24612-3_1423

 

Inflammation and depression:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6905209/#:~:text=There%20is%20growing%20evidence%20of%20the%20association%20between,depressive%20symptoms%20may%20be%20caused%20by%20chronic%20stress.

https://openaccesspub.org/international-journal-of-psychotherapy-practice-and-research/article/999

 

Heart disease and skipping meals:


https://pubmed.ncbi.nlm.nih.gov/35964910/#:~:text=Skipping%20breakfast%20was%20associated%20with%20increased%20risk%20of,adjacent%20meals%20was%20associated%20with%20higher%20all-cause%20mortality.

 

Mortality risk and carbohydrates in diet:

https://pubmed.ncbi.nlm.nih.gov/32744579/

 

Ultra processed foods and chronic disease:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551378/#:~:text=It%20was%20confirmed%20that%20frequent%20consumption%20of%20ultra-processed,thus%20increasing%20the%20risk%20of%20several%20diet-related%20diseases.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399967/

 

References:

How to understand and identify hunger cues:

DeVille DC, Erchull MJ, Mailloux JR. Intuitive eating
mediates the relationship between interoceptive accuracy and eating disorder
risk. Eat Behav. 2021 Apr;41:101495. https://pubmed.ncbi.nlm.nih.gov/33713922/

https://extension.usu.edu/nutrition/research/learning-listening-hunger-fullness-cues

https://www.hsph.harvard.edu/nutritionsource/intuitive-eating/

https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/april/how-to-understand-hunger-cues

https://healthnews.com/nutrition/healthy-eating/physical-vs-psychological-hunger-how-do-i-assess-my-hunger-cues/

Appetite disinhibition and obesity:

 https://www.nature.com/articles/s41366-020-00735-9

Listening to your body:

https://www.mindful.org/manage-stress-listening-body/

 

 

 

 

 

References:



Healthy Eating principles:

https://pubmed.ncbi.nlm.nih.gov/36871888/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071223/

Dietitian statistics:

https://www.jandonline.org/article/S2212-2672(21)01258-2/fulltext



Carbohydrates:

https://www.ncbi.nlm.nih.gov/books/NBK459280/



Protein:

https://pubmed.ncbi.nlm.nih.gov/26797090/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/

https://www.ncbi.nlm.nih.gov/books/NBK555990/



Fats:

https://pubmed.ncbi.nlm.nih.gov/33789278/



Weight Cycling:

https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-023-00731-6



Disordered Eating and Fad diets:
https://clindiabetesendo.biomedcentral.com/articles/10.1186/s40842-023-00152-7



Keto diet:

https://pubmed.ncbi.nlm.nih.gov/37271018/

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02874-y

https://pubmed.ncbi.nlm.nih.gov/33317019/



Low fat diet:

https://www.frontiersin.org/articles/10.3389/fnut.2022.987921/full