No Sugar Coats

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.medical...

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/PMC67777...

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://eatingdi...

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.pennmedic...

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/b...

References:

Brown, B. (2017). Braving the Wilderness. Vermilion.

Garcia R. Neurobiology of fear and specific phobias. Learn Mem. 2017 Aug 16;24(9):462-471.

https://statmodeling.stat.columbia.edu/2019/01/28/bullshit-asymmetry-principle/

Rand DG, Epstein ZG. Risking your life without a second thought: intuitive decision-making and extreme altruism. PLoS One. 2014 Oct 15;9(10):e109687.

Rand DG. Cooperation, Fast and Slow: Meta-Analy...

References:

Anxiety and changes in eating habits:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7642959/

Anxiety and hunger:

https://www.nature.com/articles/s41598-021-94279-1

Food insecurity and psychological health:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282962/

Fear of food survey:

https://pubmed.ncbi.nlm.nih.gov/34798226/

Human fear conditioning:

https://www.nature.com/articles/s44159-023-00156-1

...

References:

Weight cycling:

https://journals.sagepub.com/doi/10.1177/10497323231221666

https://pubmed.ncbi.nlm.nih.gov/38172475/

Healthy relationship with food:

https://www.psychologytoday.com/us/blog/how-healing-works/201905/5-ways-build-positive-relationship-food

https://eatwell.healthy.ucla.edu/2020/02/03/building-a-healthy-relationship-with-food/

Dietary supplements:

https://newsroom.clevelandclinic.org/2024/02/19/cleveland-c...

References:

Healthy meal prep tips:

https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/cooking/how-to-cook-healthier-at-home

https://www.goodhousekeeping.com/food-recipes/a28377603/how-to-meal-prep/

https://www.nutrition.gov/topics/shopping-cooking-and-meal-planning/meal-prep-and-cooking-tips

https://health.clevelandclinic.org/a-beginners-guide-to-healthy-meal-prep

Cooking tips:

https://www.tasteofhome.com/reci...

References:

Healthy eating research:

https://newsroom.clevelandclinic.org/2023/02/01/americans-cite-cost-of-heathy-food-as-biggest-barrier-to-a-heart-healthy-diet-according-to-cleveland-clinic-survey/

https://pubmed.ncbi.nlm.nih.gov/30851840/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9967271/

https://www.heart.org/en/health-topics/diabetes/prevention--treatment-of-diabetes/how-to-eat-healthy-on-a-budget

https://www.ncbi.nlm.nih....

References:

Foundation definition:

https://www.oxfordlearnersdictionaries.com/us/definition/english/foundation

Changing mindset:

https://news.stanford.edu/report/2021/09/15/mindsets-clearing-lens-life/

Life purpose:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7730675/

Social media use:

https://www.pewresearch.org/internet/2024/01/31/americans-social-media-use/

https://www.psychologicalscience.org/news/2024-february-perspecti...

References:

Sleep and health:

https://pubmed.ncbi.nlm.nih.gov/37019662/

https://www.ncbi.nlm.nih.gov/books/NBK526132/

https://www.ncbi.nlm.nih.gov/books/NBK547676/

https://pubmed.ncbi.nlm.nih.gov/38127505/

https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep#:~:text=Sleep%20is%20important%20to%20a,up%20while%20you%20are%20awake.

https://www.sleepfoundation.org/how-sleep-works/w...

References:

Exiting unhealthy relationship resources:

https://www.thehotline.org/search-our-resources/#tab-id-1

https://ncadv.org/learn-more/get-help/financial-education

https://www.womenshealth.gov/relationships-and-safety/domestic-violence/leaving-abusive-relationship

https://www.unitedway.org/our-impact/featured-programs

Impact of unhealthy workplace on health:

https://www.apa.org/topics/healthy-workplaces/toxic-workplace

http...

References:

Walking health benefits:

https://pubmed.ncbi.nlm.nih.gov/37495893/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9798720/

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887

https://pubmed.ncbi.nlm.nih.gov/38050034/

Walking resources:

https://walkathome.com/

https://howdyhealth.tamu.edu/starting-a-walking-program-a-12-week-plan/

https://worldwalking.org/

https://tools.silversne...

References:

Mental health statistics:

https://www.nami.org/mhstats#:~:text=Millions%20of%20people%20are%20affected%20by%20mental%20illness,million%20people%29.%20This%20represents%201%20in%205%20adults.

https://pubmed.ncbi.nlm.nih.gov/37479975/

Mental health resources:

https://www.samhsa.gov/find-support/how-to-pay-for-treatment/free-or-low-cost-treatment

https://adaa.org/finding-help/treatment/low-cost-treatment

https://www.good...

References:

Mediterranean diet:

https://pubmed.ncbi.nlm.nih.gov/34423871/

https://pubmed.ncbi.nlm.nih.gov/36792040/

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

Meta-analysis comparing Mediterranean to low-fat diets for modification of cardiovascular risk factors - PubMed (nih.gov)

Groundbreaking New Study Compares Vegan and Mediterranean Diets for Weight Loss an...

Here are the references from today's episode:

Healthy eating and health outcomes:

https://pubmed.ncbi.nlm.nih.gov/36622660/

Shame and health outcomes:

https://www.tandfonline.com/doi/full/10.1080/21642850.2023.2268697

Screen consumption and health:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7579161/

Walking, physical activity, and health care:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9798720/

https://bmcpublichealt...

Welcome to No Sugar Coats. This new podcast from two-time cookbook author Staci Gulbin explores the world of health and nutrition using not just evidence-based research, but raw and revealing stories of her own challenging health journey. Compassion and experience are the foundation of this unique approach to helping others improve their relationship with food and their bodies. Join us on midnight January 1, 2024 MST for the launch...