Introduction
Wessinites have eight longevity rituals that unify means and ends. Together, they create the Virtuous Circle of Cirado (a.k.a the Virtuous Circle of Health and Longevity). These rituals are comprised of four morning rituals, two dietary rituals, and two night rituals, all observed daily, with the rise and fall of sun. The mindful observance of these rituals creates meaning in itself while encouraging good health. Ritualism is what Wessinites do. We are foremost process-oriented beings, rejuvenating our world as we rejuvnenate ourselves. Because meditation and longevity rituals are one and the same, our rich inner lives manifest as robust physicality. Wessinites have a calming beauty about them. It comes from living well among what is, beyond personal truths. It is a place of communion with natural law.
Cirado, the Virtuous Circle of Health and Longevity
Cirado (noun. from latin circa diem—“about a day,” ciradion adjective form) is the Virtuous Circle of Health and Longevity. It is the second of eight virtuous circles that Wessinites activate on a Wessinite’s journey towards completing the Virtuous Circle of Circles, the Asterose.
Cirado Amplifies Health & Longevity
Cirado amplifies our natural circadian cycles for the greatest health and longevity response. Circadian rhythms affect most of our physiological processes. When our circadian rhythms are synchronized with the external environment, good health follows (Roenneberg et al, 2022). Strong circadian rhythms are essential for robust health and a long life (Manoogian et al, 2007).
The Problem: Our Modern Lifestyle
Laptops, LED lights, cell phones, energy drinks, afternoon coffee, and nightly snacks rob us of sleep and health. Long commutes, seated desk jobs, processed foods, and binge watching invite diabetes, heart disease, and cancer (Young & Bray, 2007). People are largely unaware that light and dark exposure, sleep, socializing, food consumption, and physical activity act as external cues that regulate our internal biological (a.k.a circadian) cycles to keep us in sync with our natural environment (Czeisler et al, 1989; Brown et al, 2022; Roenneberg et al, 2022). Instead of strengthening our circadian cycles, we undermine them through ill-timed exposure to external cues. These misfires disrupt our sleep, mental state, performance, health, and longevity (Wahl et al, 2019).
For Example
Light exposure at night decreases melatonin levels and increases our risk of cancer, hypertension, cardiovascular disease, obesity, diabetes, depression, and mental and behavioral disorders (Young et al, 2007; Lahti et al, 2008; Young & Bray, 2007; Gooley et al, 2011; Whal et al, 2019). There is a significant association between female night-shift work and cancers of the breast and uterus lining (Lie et al, 2006; Megdal et al 2005; Viswanathan, Hankinson, & Schernhammer, 2007) and male night-shift work and prostrate cancer (Kubo et al, 2006; Conlon, Lightfoot,& Kreiger, 2007). When circadian disconnect becomes lifestyle, it impairs our cell and organ functions, making cardiovascular disease, cancer, diabetes, behavioral disorders, gastrointestinal problems, and metabolic disease normal (Whal et al, 2019).
Age Compounds the Problem
Circadian rhythms diminish as we age, making us more sensitive to disruptions (Moonigian et al, 2017). Chronic pain and diseases also make it increasingly more difficult to sleep. A chronic sleep deficit leads invariably to more disease and a shorter health and lifespan (Ayas et al, 2003; Cappuccio et al, 2011; Knutson & Van Cauter, 2008; Gallicchio et al, 2009; Javaheri et al, 2017; Sambou et al, 2021; Van Cauter et al, 2007; Yin et al., 2017). It also makes it difficult for our partners, children, colleagues and friends to be near us.
The Wessinite Solution
Cirado ritualizes self care, sleep hygiene, food choices, physical activity, light exposure, and time-restricted eating. These rituals are meaningful and rewarding in their own right. We turn to them mindfully, and they give us spiritual insight. We are our most basic selves when we observe them. We are living in sync with our values, persisting calmly.
Levante
The Virtuous Circle of Cirado is but one part of the Eastern Asterwind, Levante. An Asterwind is a Wessinite practice comprised of a value, vow, and virtuous circle (a.k.a. the three “Vs”). When practiced fully, an Asterwind creates one of eight Wessinite powers. The practice of all eight Asterwinds winds creates the Virtuous Circle of Circles, the Asterose. The result is rejuvenation, the greatest of Wessinite powers. Wessinites who complete the Asterose have the power to heal their bodies, relationships, and environment.
Levante is second of eight Asterwinds, the Orange Asterwind, the Asterwind of Life, Health and Longevity. It is comprised of the Value of Survival, the Vow of Health, and the Virtuous Circle of Cirado, leading to power of longevity. Wessinites value survival, so they take the Vow of Health, creating the Virtuous Circle of Cirado. Levante is symbolized with orange tartan, a topaz ring, and the American Eastern Box Turtle. It is celebrated during the Vegetable Festival in October.
As Wessinites, the stewardship of our families and estates (and by extension, the world) depends on keeping ourselves alive and healthy. Good health depends on observing the eight longevity rituals and creating the Virtuous Circle of Cirado. Wessinite longevity rituals are life-sustaining. We gain strength and meaning through the daily observance of these rituals. We live longer and healthier lives. We have more time to spend with our loved ones and to heal the world.
Eight Longevity Rituals
The four morning rituals are Janu, Luxu, Vinu, and Coru. The dietary rituals are Tenu and Sanu. The night rituals are Finu and Noxu.
Morning Rituals
Janu: Personal Enjoyment
Luxu: Morning Sunlight
Coru: Cardio-aerobic Activity
Vinu: Resistance Training
Dietary Rituals:
Tenu: Time Restricted Eating
Sanu: Whole-Food Plant-Based Meals
Night Rituals:
Finu: Sleep Preparation
Noxu: Sleep Schedule
Morning Longevity Rituals
LONGEVITY RITUAL 1: JANU (PERSONAL ENJOYMENT)
Janu (from Janua, latin for beginning) is the “personal enjoyment” ritual. Janu is comprised of those actions that prepare Wessinites for the day and keep them emotionally grounded, and spiritually fulfilled. There is great variability in Janu observance, both in activities and time spent, but most Janu rituals have a time for personal reflection, and an element of profound enjoyment.
Happiness Matters
It is important to have personal time to do what brings us happiness, if only for five or ten minutes each morning (Nguyen, Ryan, & Deci, 2018). By making personal enjoyment a priority in the beginning hours, we have an opportunity to reclaim control over our lives and face the day with more equanimity and resilience.
Janu is your opportunity to do something each morning that makes you happy. Some Wessinites find that mindfulness and mediation exercises can help reduce anxiety, depression, and pain (Goyal et al, 2014). Yoga has similar benefits (Saeed, Cunningham, & Bloch, 2019). Gratitude exercises have been shown to increase subjective well-being, with participants reporting greater “happiness and life satisfaction, and reduced negativity and depression symptoms” (Cunha et al, 2019). Reviewing a meaningful poem, quotation, or personal mission statement each morning may help you keep focused on your purpose, giving you direction and context for the day’s activities, setbacks, and achievements (Li, Frohna, & Bostwick, 2017).
Every Wessinite’s Janu observance is different. It will be longer or shorter, depending on your needs and schedule. It is important that you take time for your happiness each day, to remind yourself who you are, what you are about, and the blessings in your life. Finally, it is important to just be.
THE WEALD’S WAY: At 5:30 AM, I hand-grind coffee beans and mindfully enjoy a cup of coffee, sometimes outdoors, sometimes in front of the fire, usually with my wife. Then I meditate on an element of Wessingway, usually a Wessinite value, vow, or virtuous circle.
LONGEVITY RITUAL 2: LUXU (GETTING MORNING SUNLIGHT)
Luxu (from lux, latin for light) is the morning ritual of observing light. Morning light is the first and most important cue for syncing our natural circadian rhythms with the external environment (Whal et al, 2019). While other circadian cues, such as socializing, physical exercise, and eating help strengthen our circadian cycle, the presence and absence of light is the most influential (Vandewalle, Maquet, & Dijk, 2009; Whal et al, 2019). Short wave-length light, seen as blue light, tells your body to stop producing melatonin, a sleep hormone created in the brain’s pineal gland, and start producing cortisol, a stress hormone that prepares us to face the day’s challenges (Panda, 2018; Whal et al, 2019).
Without adequate sunlight, our circadian cycle weakens, inviting poor sleep, chronic diseases, and mental disorders (Mottram et al, 2011; Liu, Liou, & Jou, 2022; Vanuk et al, 2022). If we want to maximize our health and lifespans, we must get sunlight, preferably in the morning. Sunlight makes us feel energized, improves our mood, and increases our productivity (Choi et al, 2019; Panda, 2018).
Alternatives to Morning Sunlight
Sunlight in the afternoon is better than no sunlight at all (Panda, 2018; Brown el al, 2022). Experts recommend at least thirty minutes to an hour of sunlight each morning, preferably around the same time of day. Even artificial blue light of at least 1000 lux can help (Panda, 2018; Brown et al, 2022). Sitting next to windows is also helpful, especially if you spend the majority of your time indoors. Longevity athlete Brian Johnson starts his day staring into a 10,000 lux sun lamp.
Enjoy Luxu
To get your morning sunlight consistently, make the experience as enjoyable as possible, something that you look forward to doing, such as watching the sun rise or taking a morning walk with a friend, drinking coffee on your outside porch with a partner, journaling outside, gardening, mediation, weight lifting or yoga, swimming, riding a bike, or whatever it is that you enjoy doing outside. Combining sunlight with physical activity is a powerful combination for strengthening our circadian rhythms, since daytime exercise, like sunlight, is a circadian cue that helps us sleep better and live longer.
The Weald’s Luxu Ritual
I enjoy walking my son to school each morning. It gives us an opportunity to see the sun rise, to get exercise, and to spend time with each other. It is one of the best parts of my day. On the weekends and during the summer, I might take a walk by myself or water the trees and flowers. Sometimes, I will combine my Janu and Luxu rituals by drinking coffee and meditating outside.
LONGEVITY RITUAL 3: CORU (CARDIO-AEROBIC EXERCISE)
Coru (from cor, latin for heart) is the longevity ritual of mindful cardio-aerobic activity. Whether we are walking, gardening, running, biking or swimming, daytime physical activity helps us sleep better at night (Dolezal, 2017). When we are physically active, we fall asleep sooner and stay asleep longer (Passos, 2010; Kredlow et al, 2015).
Coru Improves Sleep for All Ages
Physical activity helps people of all ages sleep better, but there is not a “tight relationship between exercise and subsequent sleep from one day to the next” (Walker, 2017). Rather it takes time. In one study, older insomniacs were sleeping over an hour longer each night, but this happened over a four-month period of increased physical activity, not overnight (Walker, 2017). Through its ability to improve sleep in the long term, physical activity leads to stronger circadian rhythms, better health, and a longer health and lifespan (Galliccho & Kalesan, 2009; Cappuccio et al, 2011; Yin et al, 2017; Wilckens, 2018; Gallicho, 2019, Sambou et al, 2021, Nelson et al, 2022;).
The More, the Better
The benefits of physical activity on sleep appear to be dose dependent, meaning the more that people are physically active the longer they live and the better they sleep (Paluch et al, 2022; Banach et al, 2023). One interventional study using a valid and reliable questionnaire said that participants reported more improvement in sleep quality the more they walked (Erlacher, Erlacher, & Schredl, 2015; Backhouse, 2020). The study recommend that physical activity be included in “any sleep management program.”
Coru Leads to Better Health and a Longer Life
Coru helps us live longer and healthier through its ability to improve our overall physical fitness and physical capabilities (Blair et al, 1995; King, Mainous, & Geesey, 2007; Khaw et al, 2008; Garber et al, 2011; Grismo et al, 2011; Garatachea et al, 2015; Siu et al, 2017; Li et al, 2018; Lee et al, 2022). Our bodies are stronger, quicker, and more resilient. We do not tire as easily.
Preserves and Increases Telomere Length
Physical activity has been shown to preserve and increase telomere length (Cherkas et al, 2008). Telomeres, a biomarker for determining biological age, are protein caps that help preserve the integrity of chromosomes when cells replicate. They have been compared to the waxed ends of shoestrings that keep the the the string from unraveling. Each time our cells replicate, the length of their telomeres becomes a little shorter. When the telomeres are gone, the cell dies. Fortunately, physical activity appears to slow telomere degradation and may help extend our lives through this pathway.
Indisputable Longevity Benefits
Unlike longevity studies that support metformin and resveratrol supplementation (which appear conflicting at best), the scientific evidence supporting the health benefits of physical activity is unequivocal (Garber et al, 2011). For most people, the risks of physical activity are more than outweighed by the benefits of physical activity. Not only does regular exercise increase health and lifespan, it improves our body composition and makes look and feel better (Willis et al, 2012). We are better able to meet the physical demands that life imposes (Keevil et al, 2016).
How Much Coru?
The American Academy of Sports medicine recommends that adults, at minimum, need to engage in moderate physical activity for at least half an hour a day, for at least five days a week (Garber et al, 2011; Haskell, 2007). That’s a 150 minutes per week on average. Similarly, the American Heart Association also recommends at least thirty minutes a day of moderate physical activity for at least five days a week, or at least fifteen to twenty minutes of vigorous physical activity, again for at least five days a week (Panda, 2018). Moderate physical activity includes activities like a brisk walk, swimming laps, mowing the lawn with a push mower, bicycling, heavy yard work, gardening, and shoveling snow. One study showed that in an otherwise sedentary lifestyle (such as sitting behind a desk), walking for five minutes every half hour significantly reduced cardio-metabolic risk (Duran et a., 2023). Generally speaking, the more exercise we do, the more physically capable we become (Keevil et al, 2016) and the better we sleep (Erlacher, Erlacher, & Schredl, 2015).
Consider Progressing to 90 Minutes a Day
According to one retrospective study, moderate physical activity continues to increase our lifespan up until about six hundred minutes per week of exercise (Lee et al, 2022), which is about 90 minutes a day (four times the current minimum public recommendation of 150 minutes per week, or about 20 minutes a day). An average of three hundred minutes a week of vigorous exercise (about 40 minutes a day) would also yield the near-maximum benefit. Professor I-Min Lee at the Harvard School or Public Health and Peter Attia, MD, believe their is enough evidence to support the claim that the longevity and health-span benefits of exercise are dose dependent, though not linear, meaning the more we exercise and train the more benefits we will accrue, but in diminishing measure. Obviously there comes a theoretical point where a people could spend all of their waking hours exercising, thus reaching the maximum possible dosage and benefit. Normal-weight individuals who perform only 150 minutes per week of moderate exercise can expect to add more than seven years to their to lives, all other things being equal (Azvolinsky, 2013). By performing four times as much as this, it seems logical that we could extend our lives even longer (Lee et al, 2022).
As Wessinites, given our high value for a long, healthy life, we want to maximize our health and lifespans, not do the minimum. Consequently, six-hundred minutes a week of moderate physical activity, or roughly an hour and a half per day, is more in line with where we eventually want to be (Lee et al, 2022). This physical activity should be a combination of cardio aerobic (Coru) and resistance training (Vinu). From an evolutionary perspective, our bodies were made to move and strain all hours of the day.
Coru: Practical vs. Ideal
Most working Wessinites with a sedentary lifestyle cannot immediately start exercising 90 minutes every day. Here, I would advise practicality and consistency. It is much better to consistently observe a short Coru ritual than to inconsistently observe a long one. Consider starting small, with a goal of, say, one to five minutes of exercise a day, or perhaps taking the stairs at work rather than the elevator or parking your car farther from the entrance. If you consistently meet your goal, then consider increasing it. Finally, make sure you have a solid prompt for you to begin your exercise. This could be a reminder alarm or exercising directly after another activity that is already engineered into your life, such as a lunch or restroom break.
What is the Best Time of Day to Observe Coru?
Morning is the best time of day for Coru, which is why it is considered a morning ritual. While it is true that our muscle strength and coordination are at their peak in the afternoon (Panda, 2018), unless you are training competitively, the benefits of afternoon training are relatively minor compared to the benefits of morning exercise. For one, if we choose a morning time to exercise, we are more likely to make it habit than if we try to exercise in the afternoon (Bonde et al, 2017; Fournier et al, 2017). And exercising consistently, at the same time every day, is much more important for health and longevity than trying to align our exercise time with our afternoon peak physical performance time (Schumacher et al, 2019; Lai et al, 2020).
People who exercise at the same time each day accrue more exercise hours than people who exercise at different times of day (Schumacher et al, 2021), and people who exercise in the morning specifically achieve consistency quicker than people who choose to exercise in the afternoon and evening (Bond et al, 2017; Fournier et al, 2017; Creasy et, 2021). It’s likely easier to get an exercise routine completed before the work, parenting, and social obligations of the day take hold than to squeeze it in among these competing demands. Thus, with more consistentcy, morning exercisers accrue more health and longevity benefits.
Afternoon and Evenings Are Okay
If morning hours are not available, you can still benefit from exercise in the afternoon or evening. Working parents already have a challenging time getting everyone ready for school and out the door on time. Single adults may find a evening time works better for connecting socially at the gym, when the work day is done and there is no pressing business. In short, the best time of day to observe Coru is the time when you can do it most consistently with a solid prompt. For most of us, we will fare better if we create a morning Coru ritual, but that is not always the case. If evening exercise is the only available time, avoid doing it within a couple hours of your bedtime and under bright lights in the blue spectrum. Either of these will ramp up cortisol levels and delay melatonin production, delaying sleep onset (Panda, 2018).
The Weald’s Coru Ritual
I walk my son to school on weekdays. His school is fifteen minutes away, so it’s 30 minutes round trip, twice a day, for a total of 60 minutes of walking each weekday. On the weekends, or during the summer (or bad weather), I row on a stationary rowing machine for 60 minutes.
LONGEVITY RITUAL 4: VINU (RESISTANCE TRAINING)
Vinu (from vigorem, latin for vigor) is the morning longevity ritual of mindful resistance training (a.k.a weight training, weight lifting).
Vinu Improves Sleep
Regardless of our age, observing Vinu regularly helps us sleep better. Quality sleep strengthens our circadian cycle, further enhancing Cirado and our powers of longevity (Panda, 2018; Bennie et al, 2020; Santiago et al, 2022). Based on a few studies, Vinu appears to be even more effective at improving sleep than Coru, the longevity ritual of cardiovascular exercise (Gupta et al, 2022; American Heart Association Newsroom, 2022). And while Vinu may be superior from a sleep-enhancing perspective, observing both Coru and Vinu on a regular basis helps improve sleep more than either longevity ritual in isolation (Kovacevic et al, 2018).
Longer, Healthier Life
There is conclusive evidence that resistance training is associated with longer life and health spans and decreased frailty. Weight lifting has been proven to create denser, stronger bones, and increased muscle mass (Fragala et al, 2019). People who lift weights are less likely to get cancer, high blood pressure, anxiety, fractures, depression, cardiovascular disease, metabolic disease, and mental health problems, or die from any disease (Kovacevic et all, 2018; Shailendra et al, 2022; Fyfe et al, 2022). Weight lifting is one of the most powerful interventions for defying the normal effects of aging since it enables us to preserve our skeletal muscle, lean body mass, and overall strength and avoid the impairments associated with frailty (Willis et al, 2012; Bray et al, 2016; Lopez et al, 2018; Fyfe et al, 2022).
Stronger Muscles and Bones
The scientific evidence is indisputable that regular resistance training leads to stronger muscles and bones in both young and old people (Layne & Nelson, 1999; Moreira et al, 2014; Borde et al, 2015; Zhao et al, 2015; Ralston et al, 2017; Schoenfeld, Ogborn, & Krieger, 2017; Grgic et al, 2018; Watson et al, 2018; Pasqualini et al, 2019; Candow et al, 2021; Kitsuda et al, 2021; Brigatto et al, 2022; O’Bryan et al, 2022). Because of their Vinu observance, Wessinites are physically strong.
How Much Vinu?
As with Coru, consider doing only what you can do consistently. Consider starting small with a solid prompt and a very achievable goal. See how your habit grows. Dr. B. J. Fogg , an American social scientist who teaches at Stanford University and wrote the best selling Tiny Habits, has a goal to do two push-up every time he uses the restroom at home. He has been doing this for seven years. Sometimes he does as many as twenty or thirty after a restroom break. Dr. Rangan Chaterjee, a medical doctor specializing in lifestyle medicine, completes a short full-body workout in the five minutes when his coffee is steeping in a French Press each morning. He says he hasn’t missed a workout in over three years. Five minutes is what he can do consistently, so that is what he does.
Vinu: Practical vs Ideal
As Wessinites we are mindful that, while any resistance training is helpful, we get the near-maximum health and longevity benefits when we enjoy an average of 600 minutes of moderate physical activity per week (an average of 90 minutes per day) or 300 minutes a week (43 minutes a day) of vigorous exercise or an equivalent combination of both (Lee et al, 2022). To sleep our best, and to be at our best, this physical activity should be a combination of Coru (cardio-aerobic activity) and Vinu (Kovacevic et al, 2018). While the cumulative amount of weight lifted per body part per week (a.k.a. weight-lifting volume) varies with individual goals and capabilities, science-based weight lifters, such as Jeff Nippard, recommend at least ten sets per week for the “minimum effective dose” for visible muscle growth (a.k.a. hypertrophy). A set is a group of, say, 10 to 12 repetitions of a given weight-lifting exercise. More experienced weight lifters, who are perhaps lifting competitively, can aim for twenty or more sets per body part per week.
Ten sets per week per muscle group is probably a “heavy lift” for most working Wessinites, especially parents. Starting off, we are more likely to develop our weight-training habit if we make our goal highly achievable, like Dr. Chaterjee. Then, as the successes mount, we can consider doing more.
Frequency of Vinu
If you are lifting heavy weights, then it is important to allow your muscles at least twenty-four hours to recover before straining them again. Other than that, you should adopt a schedule that allows you to observe Vinu consistently, sustainably, safely, enjoyably. It is really up to you and your schedule as to how frequently you perform resistance training.
For those of us that want to induce visible muscle growth, it is likely easier to get ten sets in over the course of at least two different days than one day, since volume will likely be compromised due to fatigue after five or so sets. Owing to this and other reasons, two workouts per week per muscle group appears to be slightly better than one workout per week for optimal muscle growth (Schoenfeld et al, 2016). Some Wessinites may be able to do a total body work out every Monday, Wednesday and Friday while others may enjoy a daily routine that rotates muscle groups.
Weight-Lifting Volume is Key
To progressively increase the benefits of Vinu, we progressively increase weight-lifting volume. Empirical testing shows that the benefits of Vinu are dose dependent with higher weight-lifting volumes resulting in greater gains in strength, muscle size, and lean body mass (Colquhoun et al, 2018; Schoenfeld, Grgic, & Krieger, 2019; Schoenfeld et al, 2019).
Weight lifting volume refers to the amount of work we do when lifting weights. It is determined by multiplying the amount of weight we are lifting by the number of repetitions that we lift it. For example, if we curl a twenty-pound weight ten times in a given set, the volume is 200 pounds (20lbs x 10 repetitions) for that set. We add the volumes from all of our sets to arrive at our total volume. Controlling for volume, the frequency of work-outs does not play a significant factor in increasing the size and strength of our muscles (Colquhoun et al, 2018; Grgic, Schoenfeld, & Latella, 2019; Schoenfeld, Grgic, & Krieger, 2019). Only increasing volume does that.
When Should We Observe Vinu?
As far as the best time of day to observe Vinu, the evidence is conclusive that most of us are naturally stronger in the afternoon (Sedliak, 2018). Because of this, if we want to get the “maximum benefit from exercise with minimum injury, afternoon is the best time for exercise” (Panda, 2018, p.148). However, over time, with consistent morning exercise our bodies can adjust and are able to reach near-maximum performance levels (Sedliak, 2018). Again, when observing Vinu, or any of the Wessinite longevity rituals for that matter, sustainability and consistency are the most important factor for optimal results (Schumacher et al, 2019; Lai et al, 2020).
Most people find it easier to consistently exercise in the morning (Bonde et al, 2017, Fournier et al, 2017). Vinu is considered a morning ritual, but Wessinites should observe it at the time of day when they can consistently do it. Afternoon and evening can work as long as the session is not so late than it interferes with sleep. Late evening Vinu observance should not be done under bright lights, owing to melatonin delay. In most cases it is best to conclude your Vinu observance at least two hours before our normal bedtime (Frimpog et al, 2021). Vinu raises cortisol levels and body temperature, and delays melatonin production, all of which, while excellent for a wakeful and productive day, can make it difficult to go to sleep at night (Panda, 2018).
The Weald’s Vinu Ritual
I lift weights late morning, every day except Saturdays. Currently, I complete a push routine (chest, shoulders, and triceps) on Sundays and Wednesday, a pull routine (back, forearms, bicepts) on Mondays and Thursdays, and a leg, neck, and abdominal routine on Tuesdays and Fridays. I usually perform 5 sets for each muscle group. I peform as many repetitions as I can during each set. When I approach 20 reps, I raise the weight.
Combining Luxu and other Morning Rituals
You can observe Janu, Coru, and Vinu in the morning, while outside—that is, while observing Luxu. Combining morning exercise with outdoor light exposure is potent because it enhances brain function, improves mood for the day, and raises morning cortisol levels, lowering inflammation while syncing our circadian clock (Panda, 2018). A morning walk or run outdoors is perfect for combining the two rituals and starting the day right. For me outside physicial activity is much more enjoyable than inside exercise. Other good luxu/coru/vinu combinations include outdoor biking, wieght lifting, yoga, swimming, hiking, and gardening. If you lift weights in a garage, consider opening the garage door to let the morning sun in. Or, if your are fortunate enought to have a sun room or sun patio in your home, consider observing Coru and Vinu there.
Order of Morning Rituals
In an ideal world, every Wessinite would perform all the morning longevity rituals immediately upon waking, every day, in any order. This way we have already acted on the highest priorities in our lives—our mental, spiritual, emotional, and physical health—and we are ready to face the day’s business with peace, focus, and vigor.
Wessinites have different responsibilities, careers, and schedules. When selecting the best time to perform these rituals in our daily routine, consistency is essential. It is better for a Wessinite to consistently perform a ritual at a suboptimal time than to inconsistently perform it at an optimal time.
Habits gain their transformative power through their emotional reward. When we repeatedly fail to perform a longevity ritual, or when it’s difficult or painful, it discourages us and we stop observing it. We should perform longevity rituals in the most accessible and enjoyable sequence given our circumstances and preferences. Longevity rituals should be bright spots in our day, activities that we look forward to because they make us feel better. They are meant to be mindfully savored.
The Weald’s Order of Morning Rituals
I usually complete my morning longevity rituals in the following order: (1) Janu, (2), Luxu (3) Coru, (4) Vinu. When I walk my son to school, I perform Luxu and Coru simulataneously.
Dietary Longevity Rituals
LONGEVITY RITUAL 5: TENU (TIME-RESTRICTED EATING)
Tenu (from tempus, latin word for “time)” is the Wessinite longevity ritual of time-restricted eating. Food is a signal for our circadian clock. The time of day that we eat can either strengthen or disrupt this clock (Asher & Sassone-Corsi, 2015; Chaix et al. 2019). Unrestricted eating compromises our digestive cycle, sleep, health and lifespans (Rizza et al, 2014; Panda, 2018, p. 174). Time-restricted eating is not a diet. It is but one part of a healthy lifestyle (Panda, 2018, p. 105). Tenu is about being conscientious about when we eat in addition to what we eat and limiting the time we consume food and drink to a predetermined eating window. This is not necessarily a small eating window, such as those found in an OMAD (one meal a day) diet, TMAD (two meals a day) diet and other intermittent fasting protocols, though it can be, if that is your preference. An eight to twelve-hour eating window is just fine for our purposes (Panda, 2018). If we want to be healthy and long-lived, we must eat the right food at the right time and give our digestive system time to repair itself as we sleep.
Yin and Yang
Just as we need daily intervals of light and dark to be healthy and long-lived, so too do we need periods of eating and fasting. This fasting coincides with the time we sleep. Food for nourishment is essential, but so is a break from food so that our bodies can perform maintenance and burn fat. Digestion pummels the lining of our digestive track, requiring up to 14 percent of the cells that line our gut to be replaced every night (Panda, 2018, p. 175) This replacement happens only when we sleep, when our stomachs are relatively empty, and the brain secretes growth hormone (Panda, 2018, p. 175). Like a road that cannot be repaired while cars are using it, our digestive track cannot heal while employed (Panda, 2018, p.103). Once we start eating, our organs rally to digest the food. The evening repairs and fat burning stop.
Rest from Digestion
It takes about six or seven hours of fasting for our bodies to start burning fat (Panda, 2018). When we eat throughout the day, especially before we go to bed, or even worse, during the night, we burn little fat and our gut lining is compromised. If unrestricted eating becomes a lifestyle, we gain weight and increase our risk of disease, metabolic syndrome, and premature death (Adams et al, 2006; Berrington de Gonzalez et al, 2010; Kitahara et al, 2014). We are more likely to have irritable bowl syndrome, acid reflux, poor sleep, anxiety, and the co-morbidities associated with these ailments (Panda, 2018). Having one metabolic disease puts us at a higher risk of developing other metabolic diseases and disorders. Obesity, for example, defined as a body mass index of 30 or higher, puts us at a greater risk for high blood pressure, stroke, heart disease, fatty liver disease, diabetes, kidney disease, and many cancers (Kernan et al, 2013; Panda, 2018).
Most of Us Eat Most of Our Waking Hours
It is no surprise that eating all of our waking hours is bad for us. Yet most of us in industrialized societies, such as the United States, are indeed eating most our waking hours (Gill & Panda, 2015; Panda, 2018). Yet we believe we are eating within a 12-hour time period (Gill & Panda, 2015; Panda, 2018). The most common eating pattern in modern societies, three-meals a day punctuated with snacks, is abnormal from an evolutionary perspective (Mattson, 2014). Our bodies are healthier when we stop eating two to four hours before we go to bed and at least one hour after we awaken (Panda, 2018). Unfortunately, most of us eat fifteen or more hours a day, failing to give our digestive system sufficient time to make repairs and burn fat. Most of us in wealthy nations—73% as of 2018—are either overweight, obese, or morbidly obese (Fyar, Caroll, & Afful, 2020).
The Risk of Dying Prematurely
In the long-term, most people living in wealthy nations will not lose the weight once they gain it (Wing et al, 2005; Fildes et al, 2015). And, being overweight, these people are more likely to die prematurely from any cause, (Adams et al, 2006; Berrington de Gonzalez et al, 2010; Kitahara et al, 2014), but especially from complications stemming from diabetes, fatty liver disease, high blood pressure, cardiovascular disease, stroke, and cancer (National Institute of Diabetes and Digestive and Kidney Diseases). Those people who are morbidly obese may lose up to fourteen years of life, joy, and memories that could have otherwise been shared with our family and friends (Kitahara et al, 2014).
Wessinites are Abnormal
In taking the Vow of Health, Wessinites are informed of the dangers of unrestricted eating, process foods, and sedentary behavior as implicated by the current balance of scientific literature. We live by Wessingway and observe the eight longevity rituals of Cirado, including Tenu, the longevity ritual of time-restricted eating. Wessinites strive to be healthy and long-lived. Longevity rituals are what we mindfully observe as both a means and end.
Wessingway is a Lifestyle
Wessingway is not a diet for losing weight. In its purest form, it is a progressive, holistic, values-based lifestyle. A healthy body weight is a natural outcome of this lifestyle (Wu et al, 2009).
Benefits of Tenu
Lose Weight
While it’s no cure by itself, Tenu helps us maintain a healthy weight when observed with the other longevity rituals. In one study, overweight subjects who ate 14 or more hours a day, lost weight by restricting their eating to a predetermined window of 10 hours or less, ostensibly because Tenus helps us realign our digestive systems with our natural circadian rhythms (Mattsaon et al, 2014; Gill & Panda, 2015; Ruiz-Lozano et al, 2016; Zarrinpar et al, 2016; McHill et al, 2017; Panda, 2018; Hutchinson et al, 2019; Chow et al, 2020; Gabel et al, 2020; Gegmie et al, 2020; Fleischer et al, 2022; Monoogian et al, 2022). Tenu is associated with an improved quality of life (Crose, 2021). While most overweight people lose some weight with a 12-hour eating window, the results are on par with those who receive standard dietary advice, ie “move more eat less” (Phillips et al, 2022). The best weight-loss results come from “eating within an 8- or 9-hour window” (Gabel et al, 2018; Panda, 2018, p.98). Once we have achieved a healthy weight, a longer eating window may be more more sustainable for maintenance purposes (Panda, 2018).
Improved Sleep
When we stop eating and drinking several hours before we go to bed, we tend to sleep better (Simon et al, 2022). Our core temperature needs to fall by almost one degree Fahrenheit for us to fall asleep (Panda, 2018, p. 81). Eating causes blood to rush to our digestive system, raising our core body temperature, delaying the production of melatonin (Panda, 2018, p. 81). Drinking too much may cause us to wake in the middle of the night to use the toilet repeatedly (Suman et al, 2019; Oelke et al 2017). This is especially true of alcohol, which can undermine our sleep in a number of ways. Two or more voids a night is considered Nocturia, a condition that interferes with sleep and quality of life (Tikkinen et al, 2010).
How to Observe Tenu
Take small steps. Give your body time to adapt. Consider starting with a twelve-hour eating window and continue that for two weeks until your body adjusts. Incrementally shorten your window every two weeks until you arrive at a window that is effective for you. As with all longevity rituals, give priority to consistency and sustainability. Take into account your hunger, responsibilities, family commitments, goals and the advice of your doctor. Consider making the process socially enjoyable by in introducing accountability and social support to your efforts. Try observing your eating window with a friend, partner, or group. Keeping a daily log as to when you eat your first and last bite each day might also help.
Eat Early
Whatever you decide, you want your eating window to be long enough so that you can sustain the observance, yet short enough that your body has time to repair itself and burn fat. Generally speaking, the earlier you stop eating in the day, the more your body has time to burn fat and repair itself overnight, during your natural fasting time. From a weight maintenance perspective, it is better to get the bulk of your calories early in the day (Vidal et al, 2016; McHill et al, 2017). This might be because, from an evolutionary perspective, our bodies have evolved to eat during daylight hours and fast after sundown. Food consumption raises our core body temperature, which promotes wakefulness. Dr. Satchin Panda, circadian rhythm researcher at the Salk Institute, recommends for us to stop eating at least two hours before bedtime so our bodies have time to cool and we fall asleep faster (Panda, 2018). Longevity athlete Bryan Johnson eats his last meal at 11:00 AM. Eating any later than that, he has found, disrupts his sleep.
The Weald’s Tenu Observance
I currently eat three meals a day, all between the hours of 6AM and noon except when attending family get-togethers and other special occasions. Like Bryan Johnson, the earlier I eat, the better I usually sleep.
LONGEVITY RIUTAL 5(b), CAFU: (TIME-RESTRICTED CAFFEINE CONSUMPTION)
Cafu is a Part of Tenu
Part of the of Wessinite longevity ritual of Tenu is the observance of Cafu, a predetermined time of day in which a Wessinites choose to stop consuming caffeine.
Caffeine is a compound that stimulates our nervous system and impairs our ability to get restful sleep (Wiebel et al, 2021; Zhu et al, 2019). Commonly found in coffee, tea, energy drinks, and chocolate, caffeine affects the quality and quantity of our sleep, increasing the time it takes us fall asleep while making us feel less rested when we are awake (Clark & Landolt, 2017; Zhu et al, 2019). Caffeine may exacerbate anxiety, insomnia, tachycardia, urinary incontinence, and gastrointestinal processes (Sweeney it al, 2019). It also associated with complications during pregnancy (Sweeney et al, 2019).
Sensitivity to caffeine varies depending on our sex, age, and genes (Clark & Landolt, 2017), but for the average Wessinite, consuming 400 mg of caffeine as much as six hours before bedtime will significantly disrupt sleep, reducing overall sleep time by nearly an hour (Drake et al, 2013). For comparison, an 8-ounce (237 grams) cup of brewed coffee has, on average about 95 milligrams of caffeine (USDA). A single 16 oz Grande-sized cup of Starbuck’s brewed Blonde Roast contains 360 milligrams of caffeine (Center for Science in the Pubic Interest). Caffeine consumed before bedtime is bad for our sleep, and a chronic lack of sleep is associated with a higher risk for obesity, stroke, heart disease, and diabetes as as well as automobile injuries (Colten et al, 2006; Walker, 2017).
When to Observe Cafu
Adequate sleep is the foundation of good health. Given the value that Wessinites place on their health, and therefore sleep, we stop consuming caffeine well before bedtime. The exact hour of the day that we stop consuming caffeine is called our Cafu. We sleep better if we stop consuming caffeinated products at least eight hours before going to bed (Livingston, 2022). Since the age, sex, weight, habituation, and metabolism of the individual affect caffeine sensitivity, consider experimenting to see what works best for you. Twelve-o’clock noon is a good time to stop consuming caffeine for most of us. A noon-time Cafu observance marks a clear delineation between morning and afternoon, making it easy to communicate to family and friends that mornings are a good time for you to drink coffee and tea. If you still do not sleep sleep well after observing a noon-time Cafu for several weeks, and all of the other rituals of Cirado are observed, consider drinking less caffeine overall or moving Cafu observance to an earlier time. Some people may choose to cut out caffeine altogether.
Cafu Improves Sleep
Observing Cafu will help you sleep better by reducing the amount of caffeine in your system at bedtime (Walker, 2017; Panda, 2018; Sweeney et al, 2019; Livingston, 2022). Improved sleep leads to stronger circadian rhythms, better health, and a longer life.
The Weald’s Cafu Observance
I observe a noon Cafu.
LONGEVITY RITUAL 6: SANU (A WHOLE-FOOD, PLANT-BASED DIET)
Sanu (from Sanitas, Latin word for health) is the longevity ritual eating whole-food, plant-based (a.k.a. WFPB) meals. Every time Wessinites eat, we observe Sanu. Thus, Wessinites are very ritualistic in their eating habits. Our food choices are based first on health (and the balance of current scientific evidence), then on taste. We approach the acts of cooking and eating solemnly, mindfully, and with great reverence.
What Are Whole Food Plants?
Whole-food plants are often thought of as single-ingredient foods born from the soil. Spinach, kale, potatoes, mustard leaf, apples, nuts, berries, avocados, whole grains, cherries, beans, cabbage, mangoes, and grapes are all examples of whole-food plants. When analyzed through and evolutionary lense, these are foods that our bodies evolved to consume over tens of thousands to millions of years. These foods are the most nutritious, least addictive foods available, with the fewest side-effects.
What Are Processed Foods?
I would define processed foods are multi-ingredient, factory-made concoctions that usually come in cardboard or plastic packaging with a barcode. These mixtures are chemically and mechanically altered. They usually have high measures of salt, sugar, and oil, making them addictive and unhealthy relative to whole-food plants. Processed foods are created and distributed by a handful of multinational corporations seeking profit. Cakes, chips, sausage, hot dogs, pastries, soda, white bread, fast food, pizza, energy drinks, candy, cheese spread, protein bars, breakfast cereals, and donuts are examples of processed foods. When analyzed through an evolutionary lens, these mixtures became widely available and consumed in significant quantities over the last century (Huebbe & Rimach, 2020). Process foods trigger dopamine rushes and can create addiction that lead, over time, to life-threatening health conditions, changing the way people think, act and feel, not unlike illicit and synthetic drugs (Filgueiras et al, 2019; Aguirre et al, 2022; Schiestl et al, 2022; Whatnall et al, 2022).
Single Ingredient Processed Foods
Processed foods can also be single ingredient items that are transmuted through mechanical and chemical processes. Table sugar, table salt, fruit juice, dehydrated fruit, animal and vegetable oils, flour, tea, coffee, and alcohol are examples. When analyzed through an evolutionary lenses, these products have been with humanity for few hundred to a few thousand years and widely available for even less time. Similar to multi-ingredient processed foods, these items are foreign to our bodies from evolutionary perspective, and each come with its own side-effects.
What is a Plant-based Diet?
A plant-based diet is one comprised primarily of plant foods. It can be exclusively a diet derived from plants, but it may also include, for some, a small measure of animal products.
What Are the Health Benefits of Observing Sanu Every Day?
Increased Health and Lifespan
A whole-food, plant based lifestyle will likely help you live years, even decades, longer than if you consume a diet replete with meat, dairy, and processed foods (Singh, Sebate, & Fraser, 2003; King et al, 2007; Khaw et al, 2008; Bellavia et al, 2013; Nicklett et al, 2012; Levine et al, 2014; Farchi, 2017; Rocha et al, 2019; Boushey et al; 2020; Ranabhat, Park, & Kim, 2020; Fadness et al, 2022; Herpich et al, 2022; Johnson et al, 2022; Kalantar-Zadeh et, 2022; Oncina-Cánovas et al, 2022; Sezaki et al, 2022; Shen et al, 2022).
Of all whole-food plant foods, legumes may have the greatest longevity benefit (Darmadi-Blackberry et al, 2004). A whole-food, plant-based lifestyle preserves telomere length, a biomarker in determining biological age (Marcon et al, 2014; Freitas-Simoes et al, 2016). In comparison, meat intake, especially red and processed meat, is positively associated with a higher risk of obesity, cancer, cognitive impairment, cardiovascular disease, metabolic disease, and diabetes (Vang et al, 2008; Leri et al, 2020; Zhang et al, 2021). Historically, whole food, plant-based diets have the longest lived populations in the world (Levine et al, 2014; Wilcox et al, 2014; Longo et al, 2018). Conversely, most populations in United States, one of the shortest-lived high-income countries, eat diets high in animal products and processed foods (Lie et al, 2018).
Protein Sources May Impact Longevity
People who get their protein primarily from plants tend to be healthier and live longer than those who get their protein primarily from animals (Song et al, 2016; Huang et al, 2020; Ortolá et al, 2020; Qi et al, 2020; Qian et al, 2020). Accoring to one study, replacing as little as 3% of your energy consumption of animal protein with plant protein can decrease your risk of dying by 10% (Huang et al, 2020). Replacing eggs as a source of protein with plant protein may reduce your risk of dying more than 20% (Huang et al, 2020). Plant-based proteins are particularly effective at lowering our risk of dying from cardiovascular disease, the number one killer in the world (Song et al, 2016; WHO, 2020). And it may not be just because plant foods have more fiber, less saturated fat, no cholesterol, and more antioxidants, though that certainly plays a large role. Plant protein has lower amounts of branch-chain amino acids (Song et al, 2016). This different ratio of branch-chain amino acids may improve metabolic health (Fortana et al, 2016; Kitada et al, 2019).
Plant protein also lowers cholesterol and improves your lipid-profile. The cholesterol lowering effect of plant protein is found whether the source is whole foods or plant-proteins isolates, such as pea and soy isolate (Li, S. Et al, 2017). In animal models, the amino acid lysine, which is found more in animal proteins, has been shown to increase cholesterol levels whereas the amino acid arginine, which is found more in plant proteins, has been shown to lower cholesterol levels (Lie, S. Et al, 2017.) Substituting plant protein for animal protein has also been shown to improve blood sugar control, insulin sensitivity, and gut biome and help people lose weight (Lin et al, 2011; Viguiliouk et al, 2015; Kahleova et al, 2018). Plant protein does all of this without sacrificing our ability to build muscle through resistance training (Hevia-Larraín et al, 2021). Finally, unlike animal proteins, plant-proteins do not spike the growth hormone IGF-1 (Song et al, 2016), which promotes cancer.
Decreased Risk of Alzheimer’s and Dementia
A plant-based diet is associated with a lower incidence of Alzheimer’s and dementia (Giem et al, 1993; Morris et al, 2015; Filippini et al, 2020; Zhang, H., et al, 2021). In one controlled study of Northern Italians, the more dairy products, cake and ice cream people ate, the more likely they developed early-onset dementia (Filippini et al, 2020). In contrasts, the more fruits and vegetables they ate, particularly green leafy vegtables, the lower their risk of dementia.
Diets are a Short-term Solution
Diets focused on calorie counting reducing portions, and reducing macronutrients (a.k.a. Fat and carbohydrates) will work, but only in the short term (Ge et al, 2020).
In the long-term, people who count calories and reduce their portions not only gain their original weight back, but they gain additional weight (Mann et al, 2007; Benton et al, 2017; Harvard Health Publishing, 2020). The challenge is losing weight without counting calories and then keeping it off.
Sanu is a Lifetime Solution
Weight-loss diets are temporary, so their effects are temporary (Hall & Kahan, 2018; Ge et al, 2020). Adopting a whole-food, plant-based lifestyle is the single, most sustainable long-term dietary intervention in which overweight people lose weight and keep it off without counting calories or reducing portions (Sarter et al, 2008; Wright et al, 2017; Jakše et al, 2020 Ge et al, 2020, Greger, 2020; Zhu et al, 2021).
The change must be a part of one’s identity. Calorie counting, portion control, macro-counting are difficult practices to sustain indefinitely. A whole-food plant based diet has numerous benefits related to weight control, including improved gut biome, body composition, and insulin sensitivity (Kahleova et al, 2020; Ivanova et al, 2021). Regular meat consumption—particularly red, processed, and chicken—is associated with weight gain (Rosell et al, 2006; Vergnaud et al, 2010).
Eat Plants, Lose Weight
Sixty-five participants in the randomized, controlled 2017 “BROAD” study in New Zealand did not count calories or control portions (Wright et al, 2017). They were encouraged to eat ad libitum (a.k.a. as much as they wanted), provided they did not eat animal products and refined oils. By eating high-bulk, low-calorie density food, such as fruits, vegetables, whole grains, and legumes, they ended up reducing calories anyway, with the only difference being they felt satiated and free of the low-grade addictions that may come with processed foods.
The participants met twice a week and watched the documentary Forks over Knifes and were taught basic WFPB health benefits and vegan cooking skills. They were discouraged from eating meat and processed foods, particularly refined oils, and asked to minimize salt, sugar, and caffeine. The participants ages ranged from 30 to 70 years and were all overweight at the beginning of the study. Of those 49 participants who completed the three-month study, the average weight loss was about 19 pounds!
Six months later, three months after the study ended, the participants were contacted to see how much weight they had gained back. The participants had not gained weight. Instead, they had lost an additional eight pounds, on average, for a total average weight loss of about 27 pounds When the participants were contacted a year later, nine months after the study had ended, the participants were found to have maintained their weight loss. The take away, at least for me, is that (1) once people learn how much better they feel (and are) eating a WFPB diet, and (2) once they are taught how to cook WFPB meals (and have the resources to do so), they achieve a normal weight.
A Low-fat, Plant-Based Diet is the Healthiest Weight Loss Intervention
The record-breaking BROAD study was a low-fat, whole-food plant-based weight-loss intervention. We know it was an effective, sustainable approach for losing weight, but how healthy was it compared to, say, the ketogenic diet? A systematic review of randomized controlled studies of popular dietary programs shows that a low-fat, plant-based Mediterranean lifestyle had the both the lowest all-cause mortality and cardiovascular disease rates (Karam et al, 2023).
In contrast, a large observational study showed low-carbohydrate diets rich in animal proteins were associated with an increase all-cause mortality, cancer, and heart disease relative to a whole-food, plant-based diet (Zhao et al, 2023). Other recent studies corroborate this finding (Diab et al, 2023). In other words a low-fat, plant-based, whole food lifestyle is associated with a lower risk of death than a low-carbohydrate diet full of animal products.
A Skinnier Coffin
You will lose weight on a ketogenic or carnivore diet, and you may even feel better for a while, probably because you are lighter and have eliminated most processed foods, particularly those that spike your blood sugar levels. But if you adopt that diet as a lifestyle it may lead to premature death. In the words of board-certified lifestyle physician, Michael Greger, MD, FACLM, the purpose of losing weight is to live a longer, richer, healthier life, not to “fit inside a skinnier coffin.” By all means, eliminate processed sources of carbohydrates and meats such as soda, sausage, bacon, cookies, white bread, and donuts, but be mindful that if you eliminate whole plants from your diet in your effort to eliminate refined carbohydrates, you may be eliminating yourself.
Sanu, the only Dietary Lifestyle that Reverses Heart Disease, the Number One Killer
If you live in an advanced nation and you are over the age of ten, you likely have heart disease (Greger & Stone, 2015, p. 21). Yes, that means you. You and your family members are more likely to die of heart disease than any other single cause of death (Greger & Stone, 2015, p.19; Ritchie, Spooner, & Roser, 2018; Khan et al, 2020; WHO, 2020). Not only can a whole-food, plant-based lifestyle prevent heart disease, it is also the only known dietary intervention that can help you reverse it and reduce the overall risk of an adverse cardiac event (Ornish et al, 1990; Ornish et al, 1993; Ornish et al, 1998; Greger & Stone, 2015, p.24; Esselstyn et al, 2001; Aldana et al, 2003; Bloomer et al, 2010; Zuraini et al, 2012; Silberman et al, 2010; Diab et al, 2023.)
Better Sleep
Diets that are high in fiber and low in refined carbohydrates and saturated fat are associated with deeper, more restorative sleep, with fewer nighttime awakenings (St-Onje et al, 2016; Sejbuk et al, 2022).
Wessinites Prefer a Whole-Food, Plant-Based Diet
Wessinites follow Wessingway, a progressive, integrative, values-based lifestyle. We base our decisions and lifestyle on the following values: Transcendence, Wealdoms, Intentionality, Compassion, Growth, Love, Conservation, Survival, and Humility. We follow a whole-food plant-based diet because the overwhelming balance of current scientific evidence suggests that this is the best approach for our own health, the health of our planet, and the health of all its species (Pimentel et al, 2003; Lynch, Johnston, & Wharton, 2018). Eating a whole-food, plant-based diet is perhaps the single most impactful decision that many of us can make to improve ourselves and the world around us (Fresan & Sebate, 2019; Chen et al, 2019; Dixon, Michelsen, & Carpenter, 2023; Filippin et al, 2023). It is an act of compassion for ourselves, for other people, and for other species. It is affirmation that all of life matters. This why, for the Wessinite, Sanu is a solemn, sacred affair, worthy of our greatest attention.
Do Wessinites Eat Any Meat?
We all avoid meat, but we are not all vegan purists. There are strong (1) ethical, (2) environmental, and (3) health reasons to not consume animal flesh and products. Given the values on which the Wessingway lifestyle is founded, all three of these reasons apply to the Wessinite. That said, we all start at different places in our journey toward a lifestyle free of animal products. Our resources, families, traditions and cultural heritages may create challenges that others simply do not face.
Living a plant-based, whole-food lifestyle is also a learned skill-set that requires time, research, and practice. Wessinites who have been eating animal products all of their lives are unlikely to be able to immediately transition overnight to an all-plant lifestyle. Even if they tried, most of them would not be successful in the long-run (Haverstock et al, 2012).
Depending on our schedules, resources, work responsibilities, culinary backgrounds, culture, families, and other considerations, it may take years to successfully transition to an all-plant lifestyle. Given the emotional, social, and cultural complexities of food, some us may never make the leap to an all-plant lifestyle, and that’s okay. Wessingway is about meeting people where they are and helping them be the best version of themselves, whatever that looks like. It’s about learning, growing, and celebrating progress, however incremental it might be. Wherever you are in your journey, if your goal is to help yourself and the world around you by eating more plants and less animals, Wessingway is here to help.
All Diets Have Health Risks
All diets, including carnivorous, Standard American (SAD), Atkins, ketogenic, paleo, omnivorous, vegetarian, flexitarian, and vegan, have risk. For example, while those who are currently on a carnivore diet self-report few side effectives, great satisfaction, and “health benefits,” objectively speaking, among those carnivores who offer lipid profiles, they have a remarkably elevated LDL (a.k.a “bad”) cholesterol, on average, of 172 mg/dl (Lennerz et al, 2021). To put that in perspective, optimal LDL cholesterol for minimal risk of an adverse cardiovascular event is 50 to 70 mg/dl (O’Keefe, 2004). These self-reported “healthy” carnivores are at high risk for coronary artery disease, peripheral artery disease, heart disease, heart attacks, stroke, and premature death (Hoffman, 2022).
Plant-based Diets Have a Different Risk Profile
Several studies show that vegans have a higher risk of bone fracture (Tong et al, 2020; Ogilvie et al, 2022). And while vegans are also more at risk of lower levels of B-12, vitamin D, calcium, zinc, iodine, and omega 3 fatty acids, these risks can be offset through an informed approach to eating based on awareness, food choice, fortified foods, and, if aligned with the balance of scientific evidence, supplementation (Craig et al, 2021). Plant-based lifestyles, including vegan, have been shown to be “safe and effective for all stages of the life cycle, from pregnancy and lactation, to childhood, to old age” (Craig et al, 2021). If you are following the other longevity rituals of Cirado, most notably Vinu (resistance training), you can reduce your risk of fracture below that of dedicated omnivores and carnivores.
More Rewards than Risks
The balance of of scientific evidence makes it clear that a plant-based, whole food has fewer health risks and more health benefits than other major dietary approaches (King et al, 2007; Khaw et al, 2008; Bellavia et al, 2013; Nicklett et al, 2012; Levine et al, 2014; Rocha et al, 2019; Fadness et al, 2022; Herpich et al, 2022; Johnson et al, 2022; Kalantar-Zadeh et, 2022; Oncina-Cánovas et al, 2022; Shen et al, 2022). People who eat a whole-food, plant-based diets have a much lower incidence of the diseases that are more likely to kill us—cardiovascular disease, diabetes, cancer, and obesity (Greger, 2015). Using an informed and managed approach to whole-food, plant-based eating, plus observing the other longevity rituals, Wessinites can likely add more than a decade to their health and lifespans.
Do Wessinites Eat Plant-based Processed Foods?
Wessinites approach plant-based processed foods with caution. They refer to the balance of current scientific studies to help resolve questions related to the health impact of the product. If the item is not well researched, or if the results are inconclusive are controversial, it is safer to avoid it. For example, wafer cookies, hard candy, and soda—all plant-based—clearly miss the mark. Yet, tea, coffee, red wine, soy isolate, peanut butter, and soy milk, require a more nuanced approach.
From a health and longevity perspective, the whole-food version of a food is usually better than the processed version, though not always. Whole soy beans are preferred over soy isolate, soy milk, and tofu. Unsalted peanuts are preferred over peanut butter. Grapes are clearly better than grape juice and wine. Tempeh, however, which is fermented and pressed whole soy bean, has more nutrition than regular soy beans and tofu (Huan et al, 2007). So, here the the slightly processed version wins. It is worth underscoring that tofu, peanut butter, and soy milk, though processed, are healthy relative to many animal-based sources of protein. And tea and coffee, if consumed mindfully within one’s effective Cafu, have amazing health benefits.
Processed plant foods, such as mock-meats and mock-cheeses, while not health foods, may be helpful for Wessinites who are in the process of transitioning to an all-plant diet and may not yet have the knowledge base, recipes, and kitchen-pantry infrastructure to do so. Processed plant foods are best viewed as a stepping stone to a whole-food, plant-based diet.
Make it Enjoyable and Rewarding
The only thing better than a healthy whole-food plant-based meal is a delicious and healthy whole-food, plant-based meal. Consider organizing or taking a plant-based cooking class with people who share your values. You might take turns, once a month, having a different member of the class introduce an easy, delicious whole-food, plant-based meal. Then enjoy eating together, visiting with one another. Have fun stocking your kitchen with the tools, containers, and foods conducive to your new lifestyle. Make it beautiful, if you like, impressive to behold. Follow YouTube channels that celebrate the whole-food, plant-based lifestyle. If you can’t find one locally, join a whole-food, plant-based online community.
Other Suggesions
Celebrate the colorful foods and spices that add to your life. Place a beautiful bowl of fruit in your kitchen that anyone can access. Consider growing berries, cherry trees, or tomatoes or a whole vegtable garden. Observe the Wessinite food festivals each month by learning how to prepare dishes made of those foods. Infuse your kitchen with art that unscores your commitment to a plant-based, whole-food, compassion-filled lifestyle. Have a prominent shelf in your kitchen dedicated to books full of simple, delicious whole-food plant-based dishes.
The Weald’s Sanu Observance:
I eat a whole food, vegan diet. It’s one of the most consequential and difficult things I’ve ever done given the food options and preferences of the area of Appalachia where I live. In some ways, it’s like swimming alone against the current of a strong river. If you want to follow a vegan lifestyle but you find the cultural currents against you overwhelming, please know—I understand you, I have compassion for you, and what’s more, I want to help you. You are not alone in this difficult journey. If you want to eat a whole food, plant-based or vegan diet, but you lack the know-how and social support to do so, rest assured you now have a friend who is on the same journey with you. We will find a way together.
NIGHT RITUALS: FINU and NOXU
LONGEVITY RITUAL 7: FINU
(YOUR BEDTIME ROUTINE)
Finu (from finis, latin word for “end”) is the Wessinite longevity ritual of sleep preparation. Its main components are light, temperature, air, and noise control, plus a relaxing and enjoyable bedtime routine customized to your own preferences. Optimally , Finu should be started after your eating window has closed and one to three hours before your bedtime (Panda, 2018; Brown et al, 2023).
Light Control During Finu
Since blue light (short wavelength light) suppresses melatonin production as well our evening drop in core body temperature, both of which are necessary for sleep, Finu begins by eliminating blue light and dimming all other light sources (Kronauer, Brown, & Czeisler, 2000; Gooley et al, 2011; Brown et al, 2022; Wong & Bahmani, 2022). Sources of blue light include screens that are held close to the eyes such as smart phones, tablets, laptops, and other computer screens. When observing Finu, all direct over-head lights should be turned off. The remaining lights should be indirect, dimmed amber light (Gooley et al, 2011; Burgess & Molina, 2014; Panda, 2018). Hand-held screens often come with the ability to dim their screens as well as change the light spectrum from blue to amber. If you must look at a screen briefly during your Finu observance, consider dimming your screen accordingly. LED lights and smart televisions are also available with settings that eliminate blue light. An easy principle to consider for Finu observance is to avoid any light that is significantly brighter or bluer than light from a campfire.
Light Control in the Bedroom
Any sources of light in your bedroom can disrupt your sleep, even when your eyes are closed (Figueiro & Rea, 2012). Bedroom light exposure is associated with depression risk in older adults (Obayashi, Saeki, & Kurumatani, 2018). Take measures to ensure your bedroom is as dark as possible. If you cannot immediately invest in black-out shades or a bedroom away from street sources of light, consider using an eye mask.
Temperature Control
When your core body temperature starts to drop, your pineal gland starts to produce melatonin so that you can fall asleep. The best way to help this process is to lower the ambient room temperature so that it is significantly lower than daytime temperatures (Shin, 2016). When the temperature of your skin starts to cool, blood flows from your center to your periphery, lowering your core body temperature, inducing sleep (Walker, 2017; Panda, 2018). A lower core body temperature is necessary not only for falling asleep but staying asleep. If you fall asleep easily but wake up in the middle of the night hot, consider experimenting with your sleep-ware, blankets, and bedding so they do not conserve as much heat (Shin, 2016; Panda, 2018). Taking a hot bath or shower during your Finu observance, ideally about 90 minutes before you actually lay your head on your pillow, will help also help you lower your core body temperature after you get out of the bath or shower (Haghayegh et al, 2019).
What Is the Best Room Temperature?
Dr. Neil Stanley, ex-chairman of the British Sleep Society, advises that ambient room temperature should be between 16-18°C (61-64°F) when sleeping. The Cleveland Clinic and United States National Sleep Foundation recommend a room temperature between 60°F and 67°F (15.5°C to 19.4°C). Studies show that people sleep better at 17°C /62°F ) than at 22°C/72°F (Shin, 2016). Warmer ambient room temperatures within the range of 62°F (17°C) to 82°F (27.7°C) have been demonstrated to delay sleep onset while cooler temperature settings within this same range have been shown to enhance sleep quality (Phillipens et al, 2022), with men benefiting the most from the lower limits of this range. Both elderly and sleep apnea patients show greater sensitivity to room temperature, with cooler temperatures improving sleep onset, duration, and quality (Valham et al, 2012; Yan et al, 2022). Hotter ambient room temperatures are more disruptive than cooler temperatures since the latter can be easily modified with additional blankets.
Air Control
You will sleep better if the air in your bedroom is fresh, with relatively low levels of CO2 ( Strøm-Tejsen et al, 2016; Zhang et al, 2021). If you live in a safe area of the world with clean air, and the outside temperature is within the parameters above, consider ventilating your room with fresh air from an open window. If you do not feel comfortable leaving a window open at night, consider keeping it open for your Finu observance only and closing it at bedtime. Indoor plants can also help lower CO2 levels in mitigate indoor air pollutants (Pegas et al, 2012)
Noise Control
Since indoor and outdoor noise can play significant roles in disrupting our sleep and overall health (Haperlin, 2014; Taranto-Montemurro et al, 2017), Wessinites take measures to reduce noise in their household when observing their evening rituals. People who live in apartment buildings or near busy roads, highways, and airports are susceptible to noise pollution. Apartment buildings with thin walls and floors can wake you with footfalls and stereo bass at all hours of the night. The best way to eliminate these sources of noise pollution is to not to live in live in or near these health-hazards, but that is not always an immediate option.
Long-term Noise Solution
Following Wessingway means making choices that prioritize your health. If you live in area with high noise pollution, and you find yourself waking in the middle of the night owing to a car driving by without a muffler or stereos assaulting your ceiling, start now to make plans to move. Your sleep, health, longevity, and sanity depend on it. Since moving may not be an immediate option, consider setting up your bedroom room away from the offending noise, using the rest of your home as a buffer. Comfortable ear plugs might also help you sleep better (Hu et al, 2015; Panda, 2018; Miller et al, 2019), especially if you have a partner who snores (Blumen et al, 2020; Sowho et al, 2020). Finally, several studies have shown that white and pink noise have a calming effect and can help mask noises and improve sleep onset, quality, and duration (Zhou et al, 2012; Karako & Türker, 2014; Effel Ebben, Yan, & Krieger, 2021; Warjri et al, 2022). One study claims the evidence for noise machines is weak at best and may even impair sleep and hearing if they are too loud, say, above 70 decibels (Riedy et al, 2021). However, the balance of current available evidence indicates that a noise machine is beneficial if the sound is not above that of a normal conversation.
It’s Worth It
In short, Wessinites do all that they can, within their means, to ensure they sleep in a bedroom free of disturbing light and noises. If you are currently living in a home or apartment exposed to noise and light pollution, make long-term plans to move. In the meantime, do what you can to buffer yourself from the light and noise or mask it.
Bedding, Blankets, Linens, and What to Wear to Bed
The wool industry has funded studies that have concluded that wool is the best material to sleep in at hotter and colder temperatures (Shin et al, 2016; Chow et al, 2019). Obviously, there is a significant conflict of interest here. A couple of studies show that wearing socks at bedtime improves sleep when the ambient temperature is cool (Raymann, Swaab, & Van Someren, 2007; Ko & Lee, 2018). Currently, there are not enough high-quality studies dedicated to this topic for me to make a recommendation to you other than you should experiment with what works best. If you are waking in the middle of the night, and you are hot, you might consider taking measures to see that your bedding and attire do not conserve as much heat (Lack et al, 2008). You can wear less to bed, have lighter or less blankets, or utilize a cooling mattress, pad, bed, or pillow. Foam mattresses are notorious for capturing heat, so you might consider replacing it if you have one.
Similarly, if you wake up in the middle of the night cold, you might considering wearing pajamas with a thicker material, socks, flannel sheets, heavier blankets, or more layers. An extra blanket at the foot of your bed is relatively accessible on those nights when you wake up in the middle of the night on the cool side.
Longevity athletes Bryan Johnson and Dave Pasco have invested heavily in their bedding, both using EightSleep.com system, which monitors your body temperature and adjusts your mattress temperature accodingly. There are less expensive options on the market that reportedly accomplish the same end. If you wake up with back pain in the morning, or you find yourself turning often while you try to sleep, you may be overdue for a new mattress anyway (Jacobson, Boolani, & Smith, 2009).
A Relaxing Bedtime Routine
The purpose of a relaxing bedtime routine is to get your mind in the right place for sleeping. Consistent bedtime routines that include mindfulness and meditative practices can help reduce worry and anxiety, helping us sleep better (Basta et al, 2007; Black et al, 2015). Writing a “to-do” list in the evening for the next day and other brief, intentional planning help us compartmentalize our worry and get a better night’s sleep (Digdon & Koble, 201; Scullin et al, 2011). Listening to music for 30 to 60 minutes before bedtime similarly helps to free our minds from worry and anxiety, improving our sleep. (Trahan et al, 2018; Phillipins et al, 2022). Reading before bed can also help transport you from your worries and help you sleep (Rizzolo et al, 2009; Finucane et al, 2021). Meditating, reading, writing, and listing to music all help us sleep better by altering our state of mind and our emotions, freeing us from bothersome thoughts. Experiment and stick with what works for you.
Children Need Consistent Bedtime Routines
Finu observance is especially helpful for young Wessinites who not only sleep better at night with a consistent routine but also perform better during the day (Mindell et al, 2015; Kitsaras et al, 2018; Mindell & Williamson, 2018; Craft et al, 2021). Consistent, predictable family routines, including Finu, may help children grow into healthier adults who consume less alcohol, have more emotional regulation, and a higher chance of attending college (Barton et al, 2019).
Make it Rewarding and Enjoyable
Your Finu observance, like your Janu observance, has the potential to be one of the most enjoyable parts of your day. It’s highly customizable. Feel free to indulge in the books, music, and meditative exercise that you love most. You have my persmission, if you feel you need it, to take time for you.
Imagine a life where, regardless of how busy you become, you always begin the day well and end well, doing the activities you enjoy. Imagine how many books your will read, how much music you will listen to, how many hours of reflective, uninterrupted thinking that will add to your daily experience and character. Imagine the emotional and spiritual contours of your life, the gratitude, compassion, and excitement, the lessons learned, the extraordinary ability to calmly persist. Read the book, close the book, sleep well.
The Weald’s Finu Ritual
We have replaced most of our lightbulbs in our house with soft, amber-colored light. During the evening we use only lamps and indirect lighting. We also have motion-sensing amber nightlights that temporarily illuminate an area when we are passing, then turn off again. If I have a lot of activities to juggle the next day, I’ll make a brief written plan. Every evening, I brush and floss my teeth, take a hot shower, put my son to bed, and then I read until my 9:00 PM bedtime. I currently use an eye mask and ear plugs that generate masking noise. We are saving to purchase black-out blinds.
LONGEVITY RITUAL 8: NOXU
(YOUR SLEEP SCHEDULE)
Noxu (from nox, the Latin word for night) is the main event, the foundation of all other longevity rituals and of good health itself If all goes according to plan, you’ll sleep right through it. Noxu is sleeping at a consistent bedtime. Wessinites have the same bedtime every night, and the same waking time every morning, weekends included. The observance of all of the other longevity rituals throughout the day can help make falling asleep as easy laying your head on your pillow. And a good night’s sleep, in turn, will make all of the other longevity rituals easier and more effective, creating the Virtuous Circle of Cirado and the Power of Longevity.
The Importance of a Sleep Schedule
Several studies underscore the connection between good health, quality sleep, and a consistent sleep schedule ( Gallicchio et al, 2009; Kang & Chen,2009; Soehner, Kennedy, & Monk 2011; Lunsford et al, 2018; Huang & Redline, 2019; Mchanon et al, 2020). In his book Why We Sleep, neuroscientist Matthew Walker, PhD, advises that “[I]f there is only one piece of advice you remember from [his] twelve tips [for healthy sleep],” you should “stick to a sleep schedule. Go to bed and wake up at the same time each day” (p.341, Appendix). To help you do this, he suggests setting an alarm for when you go to bed. Most of the rest of his tips reiterate practices that we already do within Cirado: exercising, but not too late in the day (Coru and Vinu), avoiding caffeine in the late afternoon (Cafu), not to mention nicotine and alcohol, relaxing before bedtime (Finu), taking a hot bath or shower before bedtime, controlling light in the evening and in your bedroom, being exposed to daylight in the morning and ideally throughout the day (Luxu), and avoiding eating and drinking much before bedtime (Tenu). Additionally, he advises you to avoid sleeping pills and other medicines that delay and disrupt your sleep. He also suggests for you “not to lie in bed awake” for more than twenty-minutes or “if you are starting to feel anxious” (p.342). Rather, he advises you to get out of bed and do “a relaxing activity until you feel sleepy.”
How Much Sleep to Schedule?
Most people need at least 7 hours of actual sleep for optimal health and longevity (Grander et al, 2010; Calvin et al, 2014; Watson et al, 2015; Yin et al, 2017). Significantly less than this adversely affects health and longevity, raising the risk of disease and all-cause mortality (Ferrie et al, 2007; Hublin et al, 2007; Grander & Drummond; 2007; Lan et al, 2007; Cappuccio et al, 2011; Hossin et al, 2016; Daghlas et al, 2019). It takes time to fall asleep. Everyone experiences some wakefulness during the night. To get your minimum of seven hours of sleep, it is a good practice to schedule at least eight hours of sleep opportunity (Walker, 2017). Sleep opportunity is the time that you are in bed with the intention of sleeping. Actual sleep is the time that you are in one of the four stages of sleep.
The Benefits of Adequate Sleep
Longer Life, Healthier Body and Mind
Getting the recommended seven to eight hours of actual sleep per night will help decrease your risk of heart disease and diabetes and will increase your health span and lifespan relative to those who are sleep deprived (Ayas & Al-Delaimy et al, 2003; Ayas & Malhotra et al, 2003; Gallicchio & Kalesan,2009; Capuccio et al, 2011; Javaheri & Redline, 2017; Yin et al, 2017; Daghlas et al, 2019; Sambou et al, 202; Nelson et al, 2022). A recent meta-analysis of controlled trials found that adequate sleep is also associated with improved mental health “regardless of the severity of mental health difficulty” (Scott et al, 2021).
More Effective Weight Management
People who lose sleep tend to gain weight and are at a higher risk for metabolic diseases, such as type 2 diabetes (Depner et al, 2014). This might because sleep deprivation causes us to increase our caloric intake by 200 to 500 calories per day (Papatriantafyllou et al, 2022). Similarly, improved sleep quality and duration help us lose weight and make healthier dietary choices (Nedeltcheva et al, 2010; Fenton et al, 2021; Papatriantafyllou et al, 2022). Better dietary choices and losing weight, it turn, can help us sleep better, contributing to a virtuous circle of quality sleep, effective weight control, good health, and long life (Shade et al, 2016).
Make it Rewarding and Enjoyable
You want to feel the tension leave your shoulders when you walk in to your bedroom and be filled peace, quietude, and surrender. Consider decorating for relaxation, in soft natural earth colors such as blue, green, wood, and beige. These colors may evoke the sea, sky, trees, and ground. Darker colors will reflect less light at night. Carpets and tapestries absorb sound. Consider removing clothes and clutter (UNC Healthtalk, 2017). Replace blue LED light with amber lights, and consider getting rid of overhead lights altogether (Gooley et al, 2011; Burgess & Molina, 2014; Panda, 2018). You will be spending a third of your life here. Invest in your bedroom accordingly. Select a good mattress, sheets, and bedcover. Make it as aesthetically pleasing and inviting as possible.
Your bedroom is a very special room, a sanctuary, and should only be used for sleeping and intimacy (CDC, 2020). Not only will you sleep better if you keep the televisions and other electrical devices out of your bedroom (AlShareef, 2022), you will also give sleep the sanctity it deserves. The more you pair down your bedroom activities to sleeping and intimacy, the more your body will associate your bedroom with these activities, the quicker you will fall asleep (UNC Healthtalk, 2017). If you have the room, consider relocating your dressing activities to an adjacent dressing room or walk-in closet. Consider placing your reading chair and makeup vanity elsewhere. Good sleep is the bedrock of good health, and your greatest priority as a Wessinite. All of the other Wessinite longevity rituals are designed to help you sleep better. Why erase a day’s worth of good decisions by mindlessly scrolling through Facebook and Tiktok while lying in bed? A good night’s sleep may be the sole difference between hope and despair, good health and bad, learning and forgetting, optimal performance and merely “getting by.” Having a deep sense of reverence for Noxu, and time and place that you observe it, will not only help you live a longer and healthier life, it will literally make you happier (Scott et al, 2021).
The Weald’s Noxu Observance
I currently go to bed at 9:00PM and get out of bed at 5:00AM. That doesn’t mean I always sleep well, but I always give myself the opportunity. When I have a restless night, it’s usually because I can’t stop thinking about an issue or a problem that seems pressing. And then, sometimes I do all of the right things and a solid night’s sleep remains elusive. During these times, I try to focus on the things within my control and have a little compassion for myself. Being human is hard. The older we get, the more good sleep becomes a skill-set that must be learned and practiced. This practice is the practice of Cirado.
The Virtous Circle of Cirado: A Summary
The sun rises and sets, and so must we. Cirado is foremost a practice of humility. It embraces our current physical limitations—our need to sleep, exert ourselves, have literal light and darkness, to eat eat natural, plant-based foods and to refrain from eating. This is what humanity has evolved to do over millions of years, and the sooner we return to this, the sooner we heal from our dysfunctional modern lifestyle. To live in sync with our natural cycles is to live a long and healthy life. By bowing to forces far more powerful than we are, ironically we ourselves become more powerful. We become quicker, stronger, calmer, and happier, more impactful and stable. We look forward to our longevity rituals because they align with our values, hopes, and dreams— and because they make us feel lighter and more able, resilient, and connected. For Wessnites, longevity rituals are both a means and an end. Just as we gain years to our lives in their observance, we also gain meaning, understanding, and peace of mind. We live longer, with less sickness, disability, and chronic disease, and we are more able to persist calmly in our mission to heal the world. In the end, our stewardship depends on long life and robust health. For this, we are thankful. May Wessinites around the world create a Wessingham without end.
REFERENCES
Adams, K. F., Schatzkin, A., Harris, T. B., Kipnis, V., Mouw, T., Ballard-Barbash, R., Hollenbeck, A., & Leitzmann, M. F. (2006). Overweight, obesity, and mortality in a large prospective cohort of persons 50 to 71 years old. The New England journal of medicine, 355(8), 763–778. https://doi.org/10.1056/NEJMoa055643
Aguirre, T., Meier, N., Koehler, A., & Bowman, R. (2022). Highly processed food addiction: A concept analysis. Nursing forum, 57(1), 152–164. https://doi.org/10.1111/nuf.12662
Aldana, S. G., Whitmer, W. R., Greenlaw, R., Avins, A. L., Salberg, A., Barnhurst, M., Fellingham, G., & Lipsenthal, L. (2003). Cardiovascular risk reductions associated with aggressive lifestyle modification and cardiac rehabilitation. Heart & lung : the journal of critical care, 32(6), 374–382. https://doi.org/10.1016/s0147-9563(03)00106-7
AlShareef S. M. (2022). The impact of bedtime technology use on sleep quality and excessive daytime sleepiness in adults. Sleep science (Sao Paulo, Brazil), 15(Spec 2), 318–327. https://doi.org/10.5935/1984-0063.20200128
American Heart Association Newsroom. (3 Mar 2022). Resistance exercise may be superior to aerobic exercise for getting better ZZZs. American Heart Association Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Conference, Presentation 38, Preliminary Research. https://newsroom.heart.org/news/resistance-exercise-may-be-superior-to-aerobic-exercise-for-getting-better-zzzs?preview=de9a
Asher, G., & Sassone-Corsi, P. (2015). Time for food: the intimate interplay between nutrition, metabolism, and the circadian clock. Cell, 161(1), 84–92. https://doi.org/10.1016/j.cell.2015.03.015
Ayas, N. T., White, D. P., Al-Delaimy, W. K., Manson, J. E., Stampfer, M. J., Speizer, F. E., Patel, S., & Hu, F. B. (2003). A prospective study of self-reported sleep duration and incident diabetes in women. Diabetes care, 26(2), 380–384. https://doi.org/10.2337/diacare.26.2.380
Ayas, N. T., White, D. P., Manson, J. E., Stampfer, M. J., Speizer, F. E., Malhotra, A., & Hu, F. B. (2003). A prospective study of sleep duration and coronary heart disease in women. Archives of internal medicine, 163(2), 205–209. https://doi.org/10.1001/archinte.163.2.205
Backhaus, J., Junghanns, K., Broocks, A., Riemann, D., & Hohagen, F. (2002). Test-retest reliability and validity of the Pittsburgh Sleep Quality Index in primary insomnia. Journal of psychosomatic research, 53(3), 737–740. https://doi.org/10.1016/s0022-3999(02)00330-6
Banach, M., Lewek, J., Surma, S., Penson, P. E., Sahebkar, A., Martin, S. S., Bajraktari, G., Henein, M. Y., Reiner, Ž., Bielecka-Dąbrowa, A., & Bytyçi, I. (2023). The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. European journal of preventive cardiology, zwad229. Advance online publication. https://doi.org/10.1093/eurjpc/zwad229
Barton, A. W., Brody, G. H., Yu, T., Kogan, S. M., Chen, E., & Ehrlich, K. B. (2019). The Profundity of the Everyday: Family Routines in Adolescence Predict Development in Young Adulthood. The Journal of adolescent health : official publication of the Society for Adolescent Medicine, 64(3), 340–346. https://doi.org/10.1016/j.jadohealth.2018.08.029
Basta, M., Chrousos, G. P., Vela-Bueno, A., & Vgontzas, A. N. (2007). CHRONIC INSOMNIA AND STRESS SYSTEM. Sleep medicine clinics, 2(2), 279–291. https://doi.org/10.1016/j.jsmc.2007.04.002
Bellavia, A., Larsson, S. C., Bottai, M., Wolk, A., & Orsini, N. (2013). Fruit and vegetable consumption and all-cause mortality: a dose-response analysis. The American journal of clinical nutrition, 98(2), 454–459. https://doi.org/10.3945/ajcn.112.056119
Bennie, J. A., & Tittlbach, S. (2020). Muscle-strengthening exercise and sleep quality among a nationally representative sample of 23,635 German adults. Preventive medicine reports, 20, 101250. https://doi.org/10.1016/j.pmedr.2020.101250
Berrington de Gonzalez, A., Hartge, P., Cerhan, J. R., Flint, A. J., Hannan, L., MacInnis, R. J., Moore, S. C., Tobias, G. S., Anton-Culver, H., Freeman, L. B., Beeson, W. L., Clipp, S. L., English, D. R., Folsom, A. R., Freedman, D. M., Giles, G., Hakansson, N., Henderson, K. D., Hoffman-Bolton, J., Hoppin, J. A., … Thun, M. J. (2010). Body-mass index and mortality among 1.46 million white adults. The New England journal of medicine, 363(23), 2211–2219. https://doi.org/10.1056/NEJMoa1000367
Benton, D., & Young, H. A. (2017). Reducing Calorie Intake May Not Help You Lose Body Weight. Perspectives on psychological science : a journal of the Association for Psychological Science, 12(5), 703–714. https://doi.org/10.1177/1745691617690878
Blair, S. N., Kohl, H. W., 3rd, Barlow, C. E., Paffenbarger, R. S., Jr, Gibbons, L. W., & Macera, C. A. (1995). Changes in physical fitness and all-cause mortality. A prospective study of healthy and unhealthy men. JAMA, 273(14), 1093–1098.
Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA internal medicine, 175(4), 494–501. https://doi.org/10.1001/jamainternmed.2014.8081
Bloomer, R. J., Kabir, M. M., Canale, R. E., Trepanowski, J. F., Marshall, K. E., Farney, T. M., & Hammond, K. G. (2010). Effect of a 21 day Daniel Fast on metabolic and cardiovascular disease risk factors in men and women. Lipids in health and disease, 9, 94. https://doi.org/10.1186/1476-511X-9-94
Blumen, M. B., Quera Salva, M. A., Vaugier, I., Leroux, K., d’Ortho, M. P., Barbot, F., Chabolle, F., & Lofaso, F. (2012). Is snoring intensity responsible for the sleep partner’s poor quality of sleep?. Sleep & breathing = Schlaf & Atmung, 16(3), 903–907. https://doi.org/10.1007/s11325-011-0554-5
Bond, D. S., Raynor, H. A., Thomas, J. G., Unick, J., Webster, J., Ryder, B., & Vithiananthan, S. (2017). Greater Adherence to Recommended Morning Physical Activity is Associated With Greater Total Intervention-Related Physical Activity Changes in Bariatric Surgery Patients. Journal of physical activity & health, 14(6), 492–498. https://doi.org/10.1123/jpah.2016-0529
Borde, R., Hortobágyi, T., & Granacher, U. (2015). Dose-Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 45(12), 1693–1720. https://doi.org/10.1007/s40279-015-0385-9
Boushey, C., Ard, J., Bazzano, L., Heymsfield, S., Mayer-Davis, E., Sabaté, J., Snetselaar, L., Van Horn, L., Schneeman, B., English, L. K., Bates, M., Callahan, E., Venkatramanan, S., Butera, G., Terry, N., & Obbagy, J. (2020). Dietary Patterns and All-Cause Mortality: A Systematic Review. USDA Nutrition Evidence Systematic Review.
Bray, N. W., Smart, R. R., Jakobi, J. M., & Jones, G. R. (2016). Exercise prescription to reverse frailty. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 41(10), 1112–1116. https://doi.org/10.1139/apnm-2016-0226
Brigatto, F. A., Lima, L. E. M., Germano, M. D., Aoki, M. S., Braz, T. V., & Lopes, C. R. (2022). High Resistance-Training Volume Enhances Muscle Thickness in Resistance-Trained Men. Journal of strength and conditioning research, 36(1), 22–30. https://doi.org/10.1519/JSC.0000000000003413
Brown, T. M., Brainard, G. C., Cajochen, C., Czeisler, C. A., Hanifin, J. P., Lockley, S. W., Lucas, R. J., Münch, M., O’Hagan, J. B., Peirson, S. N., Price, L. L. A., Roenneberg, T., Schlangen, L. J. M., Skene, D. J., Spitschan, M., Vetter, C., Zee, P. C., & Wright, K. P., Jr (2022). Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults. PLoS biology, 20(3), e3001571. https://doi.org/10.1371/journal.pbio.3001571
Calvin, A. D., Covassin, N., Kremers, W. K., Adachi, T., Macedo, P., Albuquerque, F. N., Bukartyk, J., Davison, D. E., Levine, J. A., Singh, P., Wang, S., & Somers, V. K. (2014). Experimental sleep restriction causes endothelial dysfunction in healthy humans. Journal of the American Heart Association, 3(6), e001143. https://doi.org/10.1161/JAHA.114.001143
Candow, D. G., Chilibeck, P. D., Gordon, J. J., & Kontulainen, S. (2021). Efficacy of Creatine Supplementation and Resistance Training on Area and Density of Bone and Muscle in Older Adults. Medicine and science in sports and exercise, 53(11), 2388–2395. https://doi.org/10.1249/MSS.0000000000002722
Cappuccio, F. P., Cooper, D., D’Elia, L., Strazzullo, P., & Miller, M. A. (2011). Sleep duration predicts cardiovascular outcomes: a systematic review and meta-analysis of prospective studies. European heart journal, 32(12), 1484–1492. https://doi.org/10.1093/eurheartj/ehr007
Center for Disease Control (31 Mar 2020). Create a Good Sleep Environment.
Center for Science in the Public Interest. Accessed January 1, 2023. How much caffeine is in my cup of Starbucks or Dunkin’? https://www.cspinet.org/caffeine-chart
Chaix, A., Manoogian, E. N. C., Melkani, G. C., & Panda, S. (2019). Time-Restricted Eating to Prevent and Manage Chronic Metabolic Diseases. Annual review of nutrition, 39, 291–315. https://doi.org/10.1146/annurev-nutr-082018-124320
Chen, C., Chaudhary, A., & Mathys, A. (2019). Dietary Change Scenarios and Implications for Environmental, Nutrition, Human Health and Economic Dimensions of Food Sustainability. Nutrients, 11(4), 856. https://doi.org/10.3390/nu11040856
Cherkas, L. F., Hunkin, J. L., Kato, B. S., Richards, J. B., Gardner, J. P., Surdulescu, G. L., Kimura, M., Lu, X., Spector, T. D., & Aviv, A. (2008). The association between physical activity in leisure time and leukocyte telomere length. Archives of internal medicine, 168(2), 154–158. https://doi.org/10.1001/archinternmed.2007.39
Choi, K., Shin, C., Kim, T., Chung, H. J., & Suk, H. J. (2019). Awakening effects of blue-enriched morning light exposure on university students’ physiological and subjective responses. Scientific reports, 9(1), 345. https://doi.org/10.1038/s41598-018-36791-5
Chow, C. M., Shin, M., Mahar, T. J., Halaki, M., & Ireland, A. (2019). The impact of sleepwear fiber type on sleep quality under warm ambient conditions. Nature and science of sleep, 11, 167–178. https://doi.org/10.2147/NSS.S209116
Chow, L. S., Manoogian, E. N. C., Alvear, A., Fleischer, J. G., Thor, H., Dietsche, K., Wang, Q., Hodges, J. S., Esch, N., Malaeb, S., Harindhanavudhi, T., Nair, K. S., Panda, S., & Mashek, D. G. (2020). Time-Restricted Eating Effects on Body Composition and Metabolic Measures in Humans who are Overweight: A Feasibility Study. Obesity (Silver Spring, Md.), 28(5), 860–869. https://doi.org/10.1002/oby.22756
Clark, I., & Landolt, H. P. (2017). Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep medicine reviews, 31, 70–78. https://doi.org/10.1016/j.smrv.2016.01.006
Conlon, M., Lightfoot, N., & Kreiger, N. (2007). Rotating shift work and risk of prostate cancer. Epidemiology (Cambridge, Mass.), 18(1), 182–183. https://doi.org/10.1097/01.ede.0000249519.33978.31
Colquhoun, R. J., Gai, C. M., Aguilar, D., Bove, D., Dolan, J., Vargas, A., Couvillion, K., Jenkins, N. D. M., & Campbell, B. I. (2018). Training Volume, Not Frequency, Indicative of Maximal Strength Adaptations to Resistance Training. Journal of strength and conditioning research, 32(5), 1207–1213. https://doi.org/10.1519/JSC.0000000000002414
Colten, H. R., Altevogt, B. M., & Institute of Medicine (US) Committee on Sleep Medicine and Research (Eds.). (2006). Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. National Academies Press (US). https://nap.nationalacademies.org/catalog/11617/sleep-disorders-and-sleep-deprivation-an-unmet-public-health-problem
Craft, A. L., Perry-Jenkins, M., Herman, R., & Spencer, R. M. C. (2021). Parents’ Nonstandard Work and Children’s Sleep: The Mediating Role of Bedtime Routines. Journal of pediatric psychology, 46(6), 719–728. https://doi.org/10.1093/jpepsy/jsab016
Creasy, S. A., Hibbing, P. R., Cotton, E., Lyden, K., Ostendorf, D. M., Willis, E. A., Pan, Z., Melanson, E. L., & Catenacci, V. A. (2021). Temporal patterns of physical activity in successful weight loss maintainers. International journal of obesity (2005), 45(9), 2074–2082. https://doi.org/10.1038/s41366-021-00877-4
Crose, A., Alvear, A., Singroy, S., Wang, Q., Manoogian, E., Panda, S., Mashek, D. G., & Chow, L. S. (2021). Time-Restricted Eating Improves Quality of Life Measures in Overweight Humans. Nutrients, 13(5), 1430. https://doi.org/10.3390/nu13051430
Cunha, L. F., Pellanda, L. C., & Reppold, C. T. (2019). Positive Psychology and Gratitude Interventions: A Randomized Clinical Trial. Frontiers in psychology, 10, 584. https://doi.org/10.3389/fpsyg.2019.00584
Daghlas, I., Dashti, H. S., Lane, J., Aragam, K. G., Rutter, M. K., Saxena, R., & Vetter, C. (2019). Sleep Duration and Myocardial Infarction. Journal of the American College of Cardiology, 74(10), 1304–1314. https://doi.org/10.1016/j.jacc.2019.07.022
Darmadi-Blackberry, I., Wahlqvist, M. L., Kouris-Blazos, A., Steen, B., Lukito, W., Horie, Y., & Horie, K. (2004). Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pacific journal of clinical nutrition, 13(2), 217–220.
Davitt, P. M., Pellegrino, J. K., Schanzer, J. R., Tjionas, H., & Arent, S. M. (2014). The effects of a combined resistance training and endurance exercise program in inactive college female subjects: does order matter?. Journal of strength and conditioning research, 28(7), 1937–1945. https://doi.org/10.1519/JSC.0000000000000355
Depner, C. M., Stothard, E. R., & Wright, K. P., Jr (2014). Metabolic consequences of sleep and circadian disorders. Current diabetes reports, 14(7), 507. https://doi.org/10.1007/s11892-014-0507-z
Diab, A., Dastmalchi, L. N., Gulati, M., & Michos, E. D. (2023). A Heart-Healthy Diet for Cardiovascular Disease Prevention: Where Are We Now?. Vascular health and risk management, 19, 237–253. https://doi.org/10.2147/VHRM.S379874
Digdon, N., Koble, A. (2011).Effects of Constructive Worry, Imagery Distraction, and Gratitude Interventions on Sleep Quality: A Pilot Trial. Applied Psychology: Health and Well‐Being 2011, 3:193-206.
Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between Sleep and Exercise: A Systematic Review. Advances in preventive medicine, 2017, 1364387. https://doi.org/10.1155/2017/1364387
Dixon, K. A., Michelsen, M. K., & Carpenter, C. L. (2023). Modern Diets and the Health of Our Planet: An Investigation into the Environmental Impacts of Food Choices. Nutrients, 15(3), 692. https://doi.org/10.3390/nu15030692
Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 9(11), 1195–1200. https://doi.org/10.5664/jcsm.3170
Duran, A.; Friel, C., Serafini, M.; Ensari, I., Cheung, Y., Diaz, Keith, M. (2023) Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Cross-Over Trial. Medicine & Science in Sports & Exercise. DOI: 10.1249/MSS.0000000000003109
Ebben, M. R., Yan, P., & Krieger, A. C. (2021). The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City. Sleep medicine, 83, 256–259. https://doi.org/10.1016/j.sleep.2021.03.031
Erlacher, C., Erlacher, M. Schredl. (2015). The effects of exercise on self-rated sleep among adults with chronic sleep complaints, Journal of Sport and Health Science, Vol 4(3), 289-298. https://doi.org/10.1016/j.jshs.2014.01.001
Esselstyn C. B., Jr (2001). Resolving the Coronary Artery Disease Epidemic Through Plant-Based Nutrition. Preventive cardiology, 4(4), 171–177. https://doi.org/10.1111/j.1520-037x.2001.00538.x
Fadnes, L. T., Økland, J. M., Haaland, Ø. A., & Johansson, K. A. (2022). Estimating impact of food choices on life expectancy: A modeling study. PLoS medicine, 19(2), e1003889. https://doi.org/10.1371/journal.pmed.1003889
Farchi, S., De Sario, M., Lapucci, E., Davoli, M., & Michelozzi, P. (2017). Meat consumption reduction in Italian regions: Health co-benefits and decreases in GHG emissions. PloS one, 12(8), e0182960. https://doi.org/10.1371/journal.pone.0182960
Fenton, S., Burrows, T. L., Collins, C. E., Rayward, A. T., Murawski, B., & Duncan, M. J. (2021). Efficacy of a Multi-Component m-Health Diet, Physical Activity, and Sleep Intervention on Dietary Intake in Adults with Overweight and Obesity: A Randomised Controlled Trial. Nutrients, 13(7), 2468. https://doi.org/10.3390/nu13072468
Ferrie, J. E., Shipley, M. J., Cappuccio, F. P., Brunner, E., Miller, M. A., Kumari, M., & Marmot, M. G. (2007). A prospective study of change in sleep duration: associations with mortality in the Whitehall II cohort. Sleep, 30(12), 1659–1666. https://doi.org/10.1093/sleep/30.12.1659
Figueiro, M. G., & Rea, M. S. (2012). Preliminary evidence that light through the eyelids can suppress melatonin and phase shift dim light melatonin onset. BMC research notes, 5, 221. https://doi.org/10.1186/1756-0500-5-221
Fildes, A., Charlton, J., Rudisill, C., Littlejohns, P., Prevost, A. T., & Gulliford, M. C. (2015). Probability of an Obese Person Attaining Normal Body Weight: Cohort Study Using Electronic Health Records. American journal of public health, 105(9), e54–e59. https://doi.org/10.2105/AJPH.2015.302773
Filippin, D., Sarni, A. R., Rizzo, G., & Baroni, L. (2023). Environmental Impact of Two Plant-Based, Isocaloric and Isoproteic Diets: The Vegan Diet vs. the Mediterranean Diet. International journal of environmental research and public health, 20(5), 3797. https://doi.org/10.3390/ijerph20053797
Filgueiras, A. R., Pires de Almeida, V. B., Koch Nogueira, P. C., Alvares Domene, S. M., Eduardo da Silva, C., Sesso, R., & Sawaya, A. L. (2019). Exploring the consumption of ultra-processed foods and its association with food addiction in overweight children. Appetite, 135, 137–145. https://doi.org/10.1016/j.appet.2018.11.005
Filippini, T., Adani, G., Malavolti, M., Garuti, C., Cilloni, S., Vinceti, G., Zamboni, G., Tondelli, M., Galli, C., Costa, M., Chiari, A., & Vinceti, M. (2020). Dietary Habits and Risk of Early-Onset Dementia in an Italian Case-Control Study. Nutrients, 12(12), 3682. https://doi.org/10.3390/nu12123682
Finucane, E., O’Brien, A., Treweek, S., Newell, J., Das, K., Chapman, S., Wicks, P., Galvin, S., Healy, P., Biesty, L., Gillies, K., Noel-Storr, A., Gardner, H., O’Reilly, M. F., & Devane, D. (2021). Does reading a book in bed make a difference to sleep in comparison to not reading a book in bed? The People’s Trial-an online, pragmatic, randomised trial. Trials, 22(1), 873. https://doi.org/10.1186/s13063-021-05831-3
Fleischer, J. G., Das, S. K., Bhapkar, M., Manoogian, E. N. C., & Panda, S. (2022). Associations between the timing of eating and weight-loss in calorically restricted healthy adults: Findings from the CALERIE study. Experimental gerontology, 165, 111837. https://doi.org/10.1016/j.exger.2022.111837
Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of strength and conditioning research, 33(8), 2019–2052. https://doi.org/10.1519/JSC.0000000000003230
Freitas-Simoes, T. M., Ros, E., & Sala-Vila, A. (2016). Nutrients, foods, dietary patterns and telomere length: Update of epidemiological studies and randomized trials. Metabolism: clinical and experimental, 65(4), 406–415. https://doi.org/10.1016/j.metabol.2015.11.004
Fresán, U., & Sabaté, J. (2019). Vegetarian Diets: Planetary Health and Its Alignment with Human Health. Advances in nutrition (Bethesda, Md.), 10(Suppl_4), S380–S388. https://doi.org/10.1093/advances/nmz019
Frimpong, E., Mograss, M., Zvionow, T., & Dang-Vu, T. T. (2021). The effects of evening high-intensity exercise on sleep in healthy adults: A systematic review and meta-analysis. Sleep medicine reviews, 60, 101535. https://doi.org/10.1016/j.smrv.2021.101535
Fontana, L., Cummings, N. E., Arriola Apelo, S. I., Neuman, J. C., Kasza, I., Schmidt, B. A., Cava, E., Spelta, F., Tosti, V., Syed, F. A., Baar, E. L., Veronese, N., Cottrell, S. E., Fenske, R. J., Bertozzi, B., Brar, H. K., Pietka, T., Bullock, A. D., Figenshau, R. S., Andriole, G. L., … Lamming, D. W. (2016). Decreased Consumption of Branched-Chain Amino Acids Improves Metabolic Health. Cell reports, 16(2), 520–530. https://doi.org/10.1016/j.celrep.2016.05.092
Fournier, M., d’Arripe-Longueville, F., Rovere, C., Easthope, C. S., Schwabe, L., El Methni, J., & Radel, R. (2017). Effects of circadian cortisol on the development of a health habit. Health psychology : official journal of the Division of Health Psychology, American Psychological Association, 36(11), 1059–1064. https://doi.org/10.1037/hea0000510
Fyfe, J. J., Hamilton, D. L., & Daly, R. M. (2022). Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations. Sports medicine (Auckland, N.Z.), 52(3), 463–479. https://doi.org/10.1007/s40279-021-01605-8
Fryar CD, Carroll MD, Afful J. (2020). Prevalence of overweight, obesity, and severe obesity among adults aged 20 and over: United States, 1960–1962 through 2017–2018. NCHS Health E-Stats. Center for Disease Control and Prevention. https://www.cdc.gov/nchs/data/hestat/obesity_adult_15_16/obesity_adult_15_16.htm
Gabel, K., Marcell, J., Cares, K., Kalam, F., Cienfuegos, S., Ezpeleta, M., & Varady, K. A. (2020). Effect of time restricted feeding on the gut microbiome in adults with obesity: A pilot study. Nutrition and health, 26(2), 79–85. https://doi.org/10.1177/0260106020910907
Gabel, K., Hoddy, K. K., Haggerty, N., Song, J., Kroeger, C. M., Trepanowski, J. F., Panda, S., & Varady, K. A. (2018). Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutrition and healthy aging, 4(4), 345–353. https://doi.org/10.3233/NHA-170036
Garatachea, N., Pareja-Galeano, H., Sanchis-Gomar, F., Santos-Lozano, A., Fiuza-Luces, C., Morán, M., Emanuele, E., Joyner, M. J., & Lucia, A. (2015). Exercise attenuates the major hallmarks of aging. Rejuvenation research, 18(1), 57–89. https://doi.org/10.1089/rej.2014.1623
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., Swain, D. P., & American College of Sports Medicine (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and science in sports and exercise, 43(7), 1334–1359. https://doi.org/10.1249/MSS.0b013e318213fefb
Gallicchio, L., & Kalesan, B. (2009). Sleep duration and mortality: a systematic review and meta-analysis. Journal of sleep research, 18(2), 148–158. https://doi.org/10.1111/j.1365-2869.2008.00732.x
Ge, L., Sadeghirad, B., Ball, G. D. C., da Costa, B. R., Hitchcock, C. L., Svendrovski, A., Kiflen, R., Quadri, K., Kwon, H. Y., Karamouzian, M., Adams-Webber, T., Ahmed, W., Damanhoury, S., Zeraatkar, D., Nikolakopoulou, A., Tsuyuki, R. T., Tian, J., Yang, K., Guyatt, G. H., & Johnston, B. C. (2020). Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials. BMJ (Clinical research ed.), 369, m696. https://doi.org/10.1136/bmj.m696
Giem, P., Beeson, W. L., & Fraser, G. E. (1993). The incidence of dementia and intake of animal products: preliminary findings from the Adventist Health Study. Neuroepidemiology, 12(1), 28–36. https://doi.org/10.1159/000110296
Gill, S., & Panda, S. (2015). A Smartphone App Reveals Erratic Diurnal Eating Patterns in Humans that Can Be Modulated for Health Benefits. Cell metabolism, 22(5), 789–798. https://doi.org/10.1016/j.cmet.2015.09.005
Grandner, M. A., & Drummond, S. P. (2007). Who are the long sleepers? Towards an understanding of the mortality relationship. Sleep medicine reviews, 11(5), 341–360. https://doi.org/10.1016/j.smrv.2007.03.010
Grandner, M. A., Hale, L., Moore, M., & Patel, N. P. (2010). Mortality associated with short sleep duration: The evidence, the possible mechanisms, and the future. Sleep medicine reviews, 14(3), 191–203. https://doi.org/10.1016/j.smrv.2009.07.006
Greger, M., Stone, G. (2015). How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease. Flatiron Books, New York. https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115
Greger M. (2020). A Whole Food Plant-Based Diet Is Effective for Weight Loss: The Evidence. American journal of lifestyle medicine, 14(5), 500–510. https://doi.org/10.1177/1559827620912400
Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 48(5), 1207–1220. https://doi.org/10.1007/s40279-018-0872-x
Gooley, J. J., Chamberlain, K., Smith, K. A., Khalsa, S. B., Rajaratnam, S. M., Van Reen, E., Zeitzer, J. M., Czeisler, C. A., & Lockley, S. W. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. The Journal of clinical endocrinology and metabolism, 96(3), E463–E472. https://doi.org/10.1210/jc.2010-2098
Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D. D., Shihab, H. M., Ranasinghe, P. D., Linn, S., Saha, S., Bass, E. B., & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA internal medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018
Guan, L. L., Lim, H. W., & Mohammad, T. F. (2021). Sunscreens and Photoaging: A Review of Current Literature. American journal of clinical dermatology, 22(6), 819–828. https://doi.org/10.1007/s40257-021-00632-5
Gupta, S., Bansal, K., & Saxena, P. (2022). A clinical trial to compare the effects of aerobic training and resistance training on sleep quality and quality of life in older adults with sleep disturbance. Sleep science (Sao Paulo, Brazil), 15(2), 188–195. https://doi.org/10.5935/1984-0063.20220040
Haghayegh, S., Khoshnevis, S., Smolensky, M. H., Diller, K. R., & Castriotta, R. J. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep medicine reviews, 46, 124–135. https://doi.org/10.1016/j.smrv.2019.04.008
Hall, K. D., & Kahan, S. (2018). Maintenance of Lost Weight and Long-Term Management of Obesity. The Medical clinics of North America, 102(1), 183–197. https://doi.org/10.1016/j.mcna.2017.08.012
Halperin D. (2014). Environmental noise and sleep disturbances: A threat to health?. Sleep science (Sao Paulo, Brazil), 7(4), 209–212. https://doi.org/10.1016/j.slsci.2014.11.003
Hasan, F., Tu, Y. K., Lin, C. M., Chuang, L. P., Jeng, C., Yuliana, L. T., Chen, T. J., & Chiu, H. Y. (2022). Comparative efficacy of exercise regimens on sleep quality in older adults: A systematic review and network meta-analysis. Sleep medicine reviews, 65, 101673. https://doi.org/10.1016/j.smrv.2022.101673
Haskell, W. L., Lee, I. M., Pate, R. R., Powell, K. E., Blair, S. N., Franklin, B. A., Macera, C. A., Heath, G. W., Thompson, P. D., & Bauman, A. (2007). Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Medicine and science in sports and exercise, 39(8), 1423–1434. https://doi.org/10.1249/mss.0b013e3180616b27
Haverstock, K., & Forgays, D. K. (2012). To eat or not to eat. A comparison of current and former animal product limiters. Appetite, 58(3), 1030–1036. https://doi.org/10.1016/j.appet.2012.02.048
Herpich, C., Müller-Werdan, U., & Norman, K. (2022). Role of plant-based diets in promoting health and longevity. Maturitas, 165, 47–51. https://doi.org/10.1016/j.maturitas.2022.07.003
Hoffman, M. (23 Mar 2022). “LDL Cholestrol” WebMD Heart Disease Guide. https://www.webmd.com/heart-disease/ldl-cholesterol-the-bad-cholesterol
Hossin M. Z. (2016). From habitual sleep hours to morbidity and mortality: existing evidence, potential mechanisms, and future agenda. Sleep health, 2(2), 146–153. https://doi.org/10.1016/j.sleh.2016.01.006
Hu, R. F., Jiang, X. Y., Hegadoren, K. M., & Zhang, Y. H. (2015). Effects of earplugs and eye masks combined with relaxing music on sleep, melatonin and cortisol levels in ICU patients: a randomized controlled trial. Critical care (London, England), 19(1), 115. https://doi.org/10.1186/s13054-015-0855-3
Huebbe, P., & Rimbach, G. (2020). Historical Reflection of Food Processing and the Role of Legumes as Part of a Healthy Balanced Diet. Foods (Basel, Switzerland), 9(8), 1056. https://doi.org/10.3390/foods9081056
Hublin, C., Partinen, M., Koskenvuo, M., & Kaprio, J. (2007). Sleep and mortality: a population-based 22-year follow-up study. Sleep, 30(10), 1245–1253. https://doi.org/10.1093/sleep/30.10.1245
Hung, Y. H., Huang, H. Y., & Chou, C. C. (2007). Mutagenic and antimutagenic effects of methanol extracts of unfermented and fermented black soybeans. International journal of food microbiology, 118(1), 62–68. https://doi.org/10.1016/j.ijfoodmicro.2007.06.005
Hutchison, A. T., Regmi, P., Manoogian, E. N. C., Fleischer, J. G., Wittert, G. A., Panda, S., & Heilbronn, L. K. (2019). Time-Restricted Feeding Improves Glucose Tolerance in Men at Risk for Type 2 Diabetes: A Randomized Crossover Trial. Obesity (Silver Spring, Md.), 27(5), 724–732. https://doi.org/10.1002/oby.22449
Huang, J., Liao, L. M., Weinstein, S. J., Sinha, R., Graubard, B. I., & Albanes, D. (2020). Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality. JAMA internal medicine, 180(9), 1173–1184. https://doi.org/10.1001/jamainternmed.2020.2790
Huang, T., & Redline, S. (2019). Cross-sectional and Prospective Associations of Actigraphy-Assessed Sleep Regularity With Metabolic Abnormalities: The Multi-Ethnic Study of Atherosclerosis. Diabetes care, 42(8), 1422–1429. https://doi.org/10.2337/dc19-0596
Hutfless S, Maruthur NM, Wilson RF, Gudzune KA, Brown R, Lau B, Fawole OA, Chaudhry ZW, Anderson CAM, Segal JB. Strategies to Prevent Weight Gain Among Adults Comparative Effectiveness Review No. 97. (Prepared by The Johns Hopkins University Evidence-based Practice Center under Contract No. 290-2007-10061-I.) AHRQ Publication No. 13-EHC029-EF. Rockville, MD: Agency for Healthcare Research and Quality; March 2013. www.effectivehealthcare.ahrq.gov.
Institute of Medicine Committee on Sleep Medicine and Research (2006). “The national academies collection: reports funded by national institutes of health,” in Sleep Disorders and Sleep Deprivation: an Unmet Public Health Problem, eds H. R. Colten and B. M. Altevogt (Washington, DC: National Academies Press).
Ivanova, S., Delattre, C., Karcheva-Bahchevanska, D., Benbasat, N., Nalbantova, V., & Ivanov, K. (2021). Plant-Based Diet as a Strategy for Weight Control. Foods (Basel, Switzerland), 10(12), 3052. https://doi.org/10.3390/foods10123052
Jacobson, B. H., Boolani, A., & Smith, D. B. (2009). Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems. Journal of chiropractic medicine, 8(1), 1–8. https://doi.org/10.1016/j.jcm.2008.09.002
Jakše, B., Jakše, B., Pinter, S., Pajek, J., & Fidler Mis, N. (2020). Whole-Food Plant-Based Lifestyle Program and Decreased Obesity. American journal of lifestyle medicine, 16(3), 260–270. https://doi.org/10.1177/1559827620949205
Javaheri, S., & Redline, S. (2017). Insomnia and Risk of Cardiovascular Disease. Chest, 152(2), 435–444. https://doi.org/10.1016/j.chest.2017.01.026
Johnson, A. A., English, B. W., Shokhirev, M. N., Sinclair, D. A., & Cuellar, T. L. (2022). Human age reversal: Fact or fiction?. Aging cell, 21(8), e13664. https://doi.org/10.1111/acel.13664
Kahleova, H., Fleeman, R., Hlozkova, A., Holubkov, R., & Barnard, N. D. (2018). A plant-based diet in overweight individuals in a 16-week randomized clinical trial: metabolic benefits of plant protein. Nutrition & diabetes, 8(1), 58. https://doi.org/10.1038/s41387-018-0067-4
Kahleova, H., Rembert, E., Alwarith, J., Yonas, W. N., Tura, A., Holubkov, R., Agnello, M., Chutkan, R., & Barnard, N. D. (2020). Effects of a Low-Fat Vegan Diet on Gut Microbiota in Overweight Individuals and Relationships with Body Weight, Body Composition, and Insulin Sensitivity. A Randomized Clinical Trial. Nutrients, 12(10), 2917. https://doi.org/10.3390/nu12102917
Kalantar-Zadeh, K., & Moore, L. W. (2019). Does Kidney Longevity Mean Healthy Vegan Food and Less Meat or Is Any Low-Protein Diet Good Enough?. Journal of renal nutrition : the official journal of the Council on Renal Nutrition of the National Kidney Foundation, 29(2), 79–81. https://doi.org/10.1053/j.jrn.2019.01.008
Kang, J. H., & Chen, S. C. (2009). Effects of an irregular bedtime schedule on sleep quality, daytime sleepiness, and fatigue among university students in Taiwan. BMC public health, 9, 248. https://doi.org/10.1186/1471-2458-9-248
Karakoç, A., & Türker, F. (2014). Effects of white noise and holding on pain perception in newborns. Pain management nursing : official journal of the American Society of Pain Management Nurses, 15(4), 864–870. https://doi.org/10.1016/j.pmn.2014.01.002
Karam, G., Agarwal, A., Sadeghirad, B., Jalink, M., Hitchcock, C. L., Ge, L., Kiflen, R., Ahmed, W., Zea, A. M., Milenkovic, J., Chedrawe, M. A., Rabassa, M., El Dib, R., Goldenberg, J. Z., Guyatt, G. H., Boyce, E., & Johnston, B. C. (2023). Comparison of seven popular structured dietary programmes and risk of mortality and major cardiovascular events in patients at increased cardiovascular risk: systematic review and network meta-analysis. BMJ (Clinical research ed.), 380, e072003. https://doi.org/10.1136/bmj-2022-072003
Khan, M. A., Hashim, M. J., Mustafa, H., Baniyas, M. Y., Al Suwaidi, S. K. B. M., AlKatheeri, R., Alblooshi, F. M. K., Almatrooshi, M. E. A. H., Alzaabi, M. E. H., Al Darmaki, R. S., & Lootah, S. N. A. H. (2020). Global Epidemiology of Ischemic Heart Disease: Results from the Global Burden of Disease Study. Cureus, 12(7), e9349. https://doi.org/10.7759/cureus.9349
Khaw, K. T., Wareham, N., Bingham, S., Welch, A., Luben, R., & Day, N. (2008). Combined impact of health behaviours and mortality in men and women: the EPIC-Norfolk prospective population study. PLoS medicine, 5(1), e12. https://doi.org/10.1371/journal.pmed.0050012
King, D. E., Mainous, A. G., 3rd, & Geesey, M. E. (2007). Turning back the clock: adopting a healthy lifestyle in middle age. The American journal of medicine, 120(7), 598–603. https://doi.org/10.1016/j.amjmed.2006.09.020
Kitada, M., Ogura, Y., Monno, I., & Koya, D. (2019). The impact of dietary protein intake on longevity and metabolic health. EBioMedicine, 43, 632–640. https://doi.org/10.1016/j.ebiom.2019.04.005
Kitsaras, G., Goodwin, M., Allan, J., Kelly, M. P., & Pretty, I. A. (2018). Bedtime routines child wellbeing & development. BMC public health, 18(1), 386. https://doi.org/10.1186/s12889-018-5290-3
Kitsuda, Y., Wada, T., Noma, H., Osaki, M., & Hagino, H. (2021). Impact of high-load resistance training on bone mineral density in osteoporosis and osteopenia: a meta-analysis. Journal of bone and mineral metabolism, 39(5), 787–803. https://doi.org/10.1007/s00774-021-01218-1
Keevil, V. L., Cooper, A. J., Wijndaele, K., Luben, R., Wareham, N. J., Brage, S., & Khaw, K. T. (2016). Objective Sedentary Time, Moderate-to-Vigorous Physical Activity, and Physical Capability in a British Cohort. Medicine and science in sports and exercise, 48(3), 421–429. https://doi.org/10.1249/MSS.0000000000000785
Kernan, W. N., Inzucchi, S. E., Sawan, C., Macko, R. F., & Furie, K. L. (2013). Obesity: a stubbornly obvious target for stroke prevention. Stroke, 44(1), 278–286. https://doi.org/10.1161/STROKEAHA.111.639922
Kitahara, C. M., Flint, A. J., Berrington de Gonzalez, A., Bernstein, L., Brotzman, M., MacInnis, R. J., Moore, S. C., Robien, K., Rosenberg, P. S., Singh, P. N., Weiderpass, E., Adami, H. O., Anton-Culver, H., Ballard-Barbash, R., Buring, J. E., Freedman, D. M., Fraser, G. E., Beane Freeman, L. E., Gapstur, S. M., Gaziano, J. M., … Hartge, P. (2014). Association between class III obesity (BMI of 40-59 kg/m2) and mortality: a pooled analysis of 20 prospective studies. PLoS medicine, 11(7), e1001673. https://doi.org/10.1371/journal.pmed.1001673
Knutson, K. L., & Van Cauter, E. (2008). Associations between sleep loss and increased risk of obesity and diabetes. Annals of the New York Academy of Sciences, 1129, 287–304. https://doi.org/10.1196/annals.1417.033
Ko, Y., & Lee, J. Y. (2018). Effects of feet warming using bed socks on sleep quality and thermoregulatory responses in a cool environment. Journal of physiological anthropology, 37(1), 13. https://doi.org/10.1186/s40101-018-0172-z
Kubo, T., Ozasa, K., Mikami, K., Wakai, K., Fujino, Y., Watanabe, Y., Miki, T., Nakao, M., Hayashi, K., Suzuki, K., Mori, M., Washio, M., Sakauchi, F., Ito, Y., Yoshimura, T., & Tamakoshi, A. (2006). Prospective cohort study of the risk of prostate cancer among rotating-shift workers: findings from the Japan collaborative cohort study. American journal of epidemiology, 164(6), 549–555. https://doi.org/10.1093/aje/kwj232
Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: a meta-analytic review. Journal of behavioral medicine, 38(3), 427–449. https://doi.org/10.1007/s10865-015-9617-6
Kovacevic, A., Mavros, Y., Heisz, J. J., & Fiatarone Singh, M. A. (2018). The effect of resistance exercise on sleep: A systematic review of randomized controlled trials. Sleep medicine reviews, 39, 52–68. https://doi.org/10.1016/j.smrv.2017.07.002
Lack, L. C., Gradisar, M., Van Someren, E. J., Wright, H. R., & Lushington, K. (2008). The relationship between insomnia and body temperatures. Sleep medicine reviews, 12(4), 307–317. https://doi.org/10.1016/j.smrv.2008.02.003
Lahti, T. A., Partonen, T., Kyyrönen, P., Kauppinen, T., & Pukkala, E. (2008). Night-time work predisposes to non-Hodgkin lymphoma. International journal of cancer, 123(9), 2148–2151. https://doi.org/10.1002/ijc.23566
Lai, T. F., Liao, Y., Lin, C. Y., Huang, W. C., Hsueh, M. C., & Chan, D. C. (2020). Moderate-to-vigorous physical activity duration is more important than timing for physical function in older adults. Scientific reports, 10(1), 21344. https://doi.org/10.1038/s41598-020-78072-0
Lan, T. Y., Lan, T. H., Wen, C. P., Lin, Y. H., & Chuang, Y. L. (2007). Nighttime sleep, Chinese afternoon nap, and mortality in the elderly. Sleep, 30(9), 1105–1110. https://doi.org/10.1093/sleep/30.9.1105
Layne, J. E., & Nelson, M. E. (1999). The effects of progressive resistance training on bone density: a review. Medicine and science in sports and exercise, 31(1), 25–30. https://doi.org/10.1097/00005768-199901000-00006
Lee, D. H., Rezende, L. F. M., Joh, H. K., Keum, N., Ferrari, G., Rey-Lopez, J. P., Rimm, E. B., Tabung, F. K., & Giovannucci, E. L. (2022). Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults. Circulation, 146(7), 523–534. https://doi.org/10.1161/CIRCULATIONAHA.121.058162
Lennerz, B. S., Mey, J. T., Henn, O. H., & Ludwig, D. S. (2021). Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a “Carnivore Diet”. Current developments in nutrition, 5(12), nzab133. https://doi.org/10.1093/cdn/nzab133
Leri, M., Scuto, M., Ontario, M. L., Calabrese, V., Calabrese, E. J., Bucciantini, M., & Stefani, M. (2020). Healthy Effects of Plant Polyphenols: Molecular Mechanisms. International journal of molecular sciences, 21(4), 1250. https://doi.org/10.3390/ijms21041250
Levine, M. E., Suarez, J. A., Brandhorst, S., Balasubramanian, P., Cheng, C. W., Madia, F., Fontana, L., Mirisola, M. G., Guevara-Aguirre, J., Wan, J., Passarino, G., Kennedy, B. K., Wei, M., Cohen, P., Crimmins, E. M., & Longo, V. D. (2014). Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell metabolism, 19(3), 407–417. https://doi.org/10.1016/j.cmet.2014.02.006
Lopez, P., Pinto, R. S., Radaelli, R., Rech, A., Grazioli, R., Izquierdo, M., & Cadore, E. L. (2018). Benefits of resistance training in physically frail elderly: a systematic review. Aging clinical and experimental research, 30(8), 889–899. https://doi.org/10.1007/s40520-017-0863-z
Li, S. S., Blanco Mejia, S., Lytvyn, L., Stewart, S. E., Viguiliouk, E., Ha, V., de Souza, R. J., Leiter, L. A., Kendall, C. W. C., Jenkins, D. J. A., & Sievenpiper, J. L. (2017). Effect of Plant Protein on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of the American Heart Association, 6(12), e006659. https://doi.org/10.1161/JAHA.117.006659
Li, S. T., Frohna, J. G., & Bostwick, S. B. (2017). Using Your Personal Mission Statement to INSPIRE and Achieve Success. Academic pediatrics, 17(2), 107–109. https://doi.org/10.1016/j.acap.2016.11.010
Li, Y., Pan, A., Wang, D. D., Liu, X., Dhana, K., Franco, O. H., Kaptoge, S., Di Angelantonio, E., Stampfer, M., Willett, W. C., & Hu, F. B. (2018). Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population. Circulation, 138(4), 345–355. https://doi.org/10.1161/CIRCULATIONAHA.117.032047
Lie, J. A., Roessink, J., & Kjaerheim, K. (2006). Breast cancer and night work among Norwegian nurses. Cancer causes & control : CCC, 17(1), 39–44. https://doi.org/10.1007/s10552-005-3639-2
Lin, Y., Bolca, S., Vandevijvere, S., De Vriese, S., Mouratidou, T., De Neve, M., Polet, A., Van Oyen, H., Van Camp, J., De Backer, G., De Henauw, S., & Huybrechts, I. (2011). Plant and animal protein intake and its association with overweight and obesity among the Belgian population. The British journal of nutrition, 105(7), 1106–1116. https://doi.org/10.1017/S0007114510004642
Liu, C. R., Liou, Y. M., & Jou, J. H. (2022). Ambient bright lighting in the morning improves sleep disturbances of older adults with dementia. Sleep medicine, 89, 1–9. https://doi.org/10.1016/j.sleep.2021.10.011
Livingston, M. (2022). 3 Drinks You Should Avoid Before Bed. CNET. https://www.cnet.com/health/sleep/3-drinks-you-should-avoid-before-bed/
Longo, V. D., & Anderson, R. M. (2022). Nutrition, longevity and disease: From molecular mechanisms to interventions. Cell, 185(9), 1455–1470. https://doi.org/10.1016/j.cell.2022.04.002
Lunsford-Avery, J. R., Engelhard, M. M., Navar, A. M., & Kollins, S. H. (2018). Validation of the Sleep Regularity Index in Older Adults and Associations with Cardiometabolic Risk. Scientific reports, 8(1), 14158. https://doi.org/10.1038/s41598-018-32402-5
Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841. https://doi.org/10.3390/nu10121841
Mancuso, J. B., Maruthi, R., Wang, S. Q., & Lim, H. W. (2017). Sunscreens: An Update. American journal of clinical dermatology, 18(5), 643–650. https://doi.org/10.1007/s40257-017-0290-0
McHill, A. W., Phillips, A. J., Czeisler, C. A., Keating, L., Yee, K., Barger, L. K., Garaulet, M., Scheer, F. A., & Klerman, E. B. (2017). Later circadian timing of food intake is associated with increased body fat. The American journal of clinical nutrition, 106(5), 1213–1219. https://doi.org/10.3945/ajcn.117.161588
McMahon, W. R., Ftouni, S., Phillips, A. J. K., Beatty, C., Lockley, S. W., Rajaratnam, S. M. W., Maruff, P., Drummond, S. P. A., & Anderson, C. (2020). The impact of structured sleep schedules prior to an in-laboratory study: Individual differences in sleep and circadian timing. PloS one, 15(8), e0236566. https://doi.org/10.1371/journal.pone.0236566
Mann, T., Tomiyama, A. J., Westling, E., Lew, A. M., Samuels, B., & Chatman, J. (2007). Medicare’s search for effective obesity treatments: diets are not the answer. The American psychologist, 62(3), 220–233. https://doi.org/10.1037/0003-066X.62.3.220
Manoogian, E. N. C., & Panda, S. (2017). Circadian rhythms, time-restricted feeding, and healthy aging. Ageing research reviews, 39, 59–67. https://doi.org/10.1016/j.arr.2016.12.006
Manoogian, E. N. C., Chow, L. S., Taub, P. R., Laferrère, B., & Panda, S. (2022). Time-restricted Eating for the Prevention and Management of Metabolic Diseases. Endocrine reviews, 43(2), 405–436. https://doi.org/10.1210/endrev/bnab027
Mattson, M. P., Allison, D. B., Fontana, L., Harvie, M., Longo, V. D., Malaisse, W. J., Mosley, M., Notterpek, L., Ravussin, E., Scheer, F. A., Seyfried, T. N., Varady, K. A., & Panda, S. (2014). Meal frequency and timing in health and disease. Proceedings of the National Academy of Sciences of the United States of America, 111(47), 16647–16653. https://doi.org/10.1073/pnas.1413965111
Megdal, S. P., Kroenke, C. H., Laden, F., Pukkala, E., & Schernhammer, E. S. (2005). Night work and breast cancer risk: a systematic review and meta-analysis. European journal of cancer (Oxford, England : 1990), 41(13), 2023–2032. https://doi.org/10.1016/j.ejca.2005.05.010
Miller, M. A., Renn, B. N., Chu, F., & Torrence, N. (2019). Sleepless in the hospital: A systematic review of non-pharmacological sleep interventions. General hospital psychiatry, 59, 58–66. https://doi.org/10.1016/j.genhosppsych.2019.05.006
Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y. (2015). Bedtime routines for young children: a dose-dependent association with sleep outcomes. Sleep, 38(5), 717–722. https://doi.org/10.5665/sleep.4662
Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep medicine reviews, 40, 93–108. https://doi.org/10.1016/j.smrv.2017.10.007
Moreira, L. D., Oliveira, M. L., Lirani-Galvão, A. P., Marin-Mio, R. V., Santos, R. N., & Lazaretti-Castro, M. (2014). Physical exercise and osteoporosis: effects of different types of exercises on bone and physical function of postmenopausal women. Arquivos brasileiros de endocrinologia e metabologia, 58(5), 514–522. https://doi.org/10.1590/0004-2730000003374
Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & dementia : the journal of the Alzheimer’s Association, 11(9), 1007–1014. https://doi.org/10.1016/j.jalz.2014.11.009
Mottram, V., Middleton, B., Williams, P., & Arendt, J. (2011). The impact of bright artificial white and ‘blue-enriched’ light on sleep and circadian phase during the polar winter. Journal of sleep research, 20(1 Pt 2), 154–161. https://doi.org/10.1111/j.1365-2869.2010.00875.x
National Institute of Diabetes and Digestive and Kidney Diseases (Accessed 27 Apr 2023). “Health Risks of Being Overweight.” https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/health-risks
Nedeltcheva, A. V., Kilkus, J. M., Imperial, J., Schoeller, D. A., & Penev, P. D. (2010). Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of internal medicine, 153(7), 435–441. https://doi.org/10.7326/0003-4819-153-7-201010050-00006
Nelson, K. L., Davis, J. E., & Corbett, C. F. (2022). Sleep quality: An evolutionary concept analysis. Nursing forum, 57(1), 144–151. https://doi.org/10.1111/nuf.12659
Nicklett, E. J., Semba, R. D., Xue, Q. L., Tian, J., Sun, K., Cappola, A. R., Simonsick, E. M., Ferrucci, L., & Fried, L. P. (2012). Fruit and vegetable intake, physical activity, and mortality in older community-dwelling women. Journal of the American Geriatrics Society, 60(5), 862–868. https://doi.org/10.1111/j.1532-5415.2012.03924.x
Nguyen, T. T., Ryan, R. M., & Deci, E. L. (2018). Solitude as an Approach to Affective Self-Regulation. Personality & social psychology bulletin, 44(1), 92–106. https://doi.org/10.1177/0146167217733073
Obayashi, K., Saeki, K., & Kurumatani, N. (2018). Bedroom Light Exposure at Night and the Incidence of Depressive Symptoms: A Longitudinal Study of the HEIJO-KYO Cohort. American journal of epidemiology, 187(3), 427–434. https://doi.org/10.1093/aje/kwx290
O’Bryan, S. J., Giuliano, C., Woessner, M. N., Vogrin, S., Smith, C., Duque, G., & Levinger, I. (2022). Progressive Resistance Training for Concomitant Increases in Muscle Strength and Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 52(8), 1939–1960. https://doi.org/10.1007/s40279-022-01675-2
Oelke, M., De Wachter, S., Drake, M. J., Giannantoni, A., Kirby, M., Orme, S., Rees, J., van Kerrebroeck, P., & Everaert, K. (2017). A practical approach to the management of nocturia. International journal of clinical practice, 71(11), e13027. https://doi.org/10.1111/ijcp.13027
O’Keefe, J. H., Jr, Cordain, L., Harris, W. H., Moe, R. M., & Vogel, R. (2004). Optimal low-density lipoprotein is 50 to 70 mg/dl: lower is better and physiologically normal. Journal of the American College of Cardiology, 43(11), 2142–2146. https://doi.org/10.1016/j.jacc.2004.03.046
Ogilvie, A. R., McGuire, B. D., Meng, L., & Shapses, S. A. (2022). Fracture Risk in Vegetarians and Vegans: the Role of Diet and Metabolic Factors. Current osteoporosis reports, 20(6), 442–452. https://doi.org/10.1007/s11914-022-00754-7
Oncina-Cánovas, A., Vioque, J., González-Palacios, S., Martínez-González, M. Á., Salas-Salvadó, J., Corella, D., Zomeño, D., Martínez, J. A., Alonso-Gómez, Á. M., Wärnberg, J., Romaguera, D., López-Miranda, J., Estruch, R., Bernal-Lopez, R. M., Lapetra, J., Serra-Majem, J. L., Bueno-Cavanillas, A., Tur, J. A., Martín-Sánchez, V., Pintó, X., … García-de-la-Hera, M. (2022). Pro-vegetarian food patterns and cardiometabolic risk in the PREDIMED-Plus study: a cross-sectional baseline analysis. European journal of nutrition, 61(1), 357–372. https://doi.org/10.1007/s00394-021-02647-4
Öngel, M. E., Yıldız, C., Akpınaroğlu, C., Yilmaz, B., & Özilgen, M. (2021). Why women may live longer than men do? A telomere-length regulated and diet-based entropic assessment. Clinical nutrition (Edinburgh, Scotland), 40(3), 1186–1191. https://doi.org/10.1016/j.clnu.2020.07.030
Ornish D. (1993). Can lifestyle changes reverse coronary heart disease?. World review of nutrition and dietetics, 72, 38–48. https://doi.org/10.1159/000422326
Ornish, D., Brown, S. E., Scherwitz, L. W., Billings, J. H., Armstrong, W. T., Ports, T. A., McLanahan, S. M., Kirkeeide, R. L., Brand, R. J., & Gould, K. L. (1990). Can lifestyle changes reverse coronary heart disease? The Lifestyle Heart Trial. Lancet (London, England), 336(8708), 129–133. https://doi.org/10.1016/0140-6736(90)91656-u
Ornish, D., Scherwitz, L. W., Billings, J. H., Brown, S. E., Gould, K. L., Merritt, T. A., Sparler, S., Armstrong, W. T., Ports, T. A., Kirkeeide, R. L., Hogeboom, C., & Brand, R. J. (1998). Intensive lifestyle changes for reversal of coronary heart disease. JAMA, 280(23), 2001–2007. https://doi.org/10.1001/jama.280.23.2001
Paluch, A. E., Bajpai, S., Bassett, D. R., Carnethon, M. R., Ekelund, U., Evenson, K. R., Galuska, D. A., Jefferis, B. J., Kraus, W. E., Lee, I. M., Matthews, C. E., Omura, J. D., Patel, A. V., Pieper, C. F., Rees-Punia, E., Dallmeier, D., Klenk, J., Whincup, P. H., Dooley, E. E., Pettee Gabriel, K., … Steps for Health Collaborative (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet. Public health, 7(3), e219–e228. https://doi.org/10.1016/S2468-2667(21)00302-9
Panda, S. (2018). The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight. Rodale Books, New York.
Papatriantafyllou, E., Efthymiou, D., Zoumbaneas, E., Popescu, C. A., & Vassilopoulou, E. (2022). Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients, 14(8), 1549. https://doi.org/10.3390/nu14081549
Pasqualini, L., Ministrini, S., Lombardini, R., Bagaglia, F., Paltriccia, R., Pippi, R., Collebrusco, L., Reginato, E., Sbroma Tomaro, E., Marini, E., D’Abbondanza, M., Scarponi, A. M., De Feo, P., & Pirro, M. (2019). Effects of a 3-month weight-bearing and resistance exercise training on circulating osteogenic cells and bone formation markers in postmenopausal women with low bone mass. Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA, 30(4), 797–806. https://doi.org/10.1007/s00198-019-04908-9
Passos, G. S., Poyares, D., Santana, M. G., Garbuio, S. A., Tufik, S., & Mello, M. T. (2010). Effect of acute physical exercise on patients with chronic primary insomnia. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 6(3), 270–275.
Passos, G. S., Poyares, D., Santana, M. G., D’Aurea, C. V., Youngstedt, S. D., Tufik, S., & de Mello, M. T. (2011). Effects of moderate aerobic exercise training on chronic primary insomnia. Sleep medicine, 12(10), 1018–1027. https://doi.org/10.1016/j.sleep.2011.02.007
Pegas, P. N., Alves, C. A., Nunes, T., Bate-Epey, E. F., Evtyugina, M., & Pio, C. A. (2012). Could houseplants improve indoor air quality in schools?. Journal of toxicology and environmental health. Part A, 75(22-23), 1371–1380. https://doi.org/10.1080/15287394.2012.721169
Philippens, N., Janssen, E., Kremers, S., & Crutzen, R. (2022). Determinants of natural adult sleep: An umbrella review. PloS one, 17(11), e0277323. https://doi.org/10.1371/journal.pone.0277323
Phillips, N. E., Mareschal, J., Schwab, N., Manoogian, E. N. C., Borloz, S., Ostinelli, G., Gauthier-Jaques, A., Umwali, S., Gonzalez Rodriguez, E., Aeberli, D., Hans, D., Panda, S., Rodondi, N., Naef, F., & Collet, T. H. (2021). The Effects of Time-Restricted Eating versus Standard Dietary Advice on Weight, Metabolic Health and the Consumption of Processed Food: A Pragmatic Randomised Controlled Trial in Community-Based Adults. Nutrients, 13(3), 1042. https://doi.org/10.3390/nu13031042
Pimentel, D., & Pimentel, M. (2003). Sustainability of meat-based and plant-based diets and the environment. The American journal of clinical nutrition, 78(3 Suppl), 660S–663S. https://doi.org/10.1093/ajcn/78.3.660S
Pollin, M. (6 Jul 2021). “The Invisible Addiction: Is it Time to Give up Caffeine?”. The Guardian. https://www.theguardian.com/food/2021/jul/06/caffeine-coffee-tea-invisible-addiction-is-it-time-to-give-up
Qi, X. X., & Shen, P. (2020). Associations of dietary protein intake with all-cause, cardiovascular disease, and cancer mortality: A systematic review and meta-analysis of cohort studies. Nutrition, metabolism, and cardiovascular diseases : NMCD, 30(7), 1094–1105. https://doi.org/10.1016/j.numecd.2020.03.008
Qian, F., Riddle, M. C., Wylie-Rosett, J., & Hu, F. B. (2020). Red and Processed Meats and Health Risks: How Strong Is the Evidence?. Diabetes care, 43(2), 265–271. https://doi.org/10.2337/dci19-0063
Ralston, G. W., Kilgore, L., Wyatt, F. B., & Baker, J. S. (2017). The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 47(12), 2585–2601. https://doi.org/10.1007/s40279-017-0762-7
Raymann, R. J., Swaab, D. F., & Van Someren, E. J. (2007). Skin temperature and sleep-onset latency: changes with age and insomnia. Physiology & behavior, 90(2-3), 257–266. https://doi.org/10.1016/j.physbeh.2006.09.008
Regmi, P., & Heilbronn, L. K. (2020). Time-Restricted Eating: Benefits, Mechanisms, and Challenges in Translation. iScience, 23(6), 101161. https://doi.org/10.1016/j.isci.2020.101161
Ritchie, H., Spooner, F., a Roser. M. (2018) – “Causes of death”. Published online at OurWorldInData.org. Retrieved from: ‘https://ourworldindata.org/causes-of-death’
Rizza, W., Veronese, N., & Fontana, L. (2014). What are the roles of calorie restriction and diet quality in promoting healthy longevity?. Ageing research reviews, 13, 38–45. https://doi.org/10.1016/j.arr.2013.11.002
Rizzolo, D., Zipp, G. P., Stiskal, D., & Simpkins, S. (2009). Stress Management Strategies For Students: The Immediate Effects Of Yoga, Humor, And Reading On Stress. Journal of College Teaching & Learning (TLC), 6(8). https://doi.org/10.19030/tlc.v6i8.1117
Rocha, J. P., Laster, J., Parag, B., & Shah, N. U. (2019). Multiple Health Benefits and Minimal Risks Associated with Vegetarian Diets. Current nutrition reports, 8(4), 374–381. https://doi.org/10.1007/s13668-019-00298-w
Roenneberg, T., Foster, R. G., & Klerman, E. B. (2022). The circadian system, sleep, and the health/disease balance: a conceptual review. Journal of sleep research, 31(4), e13621. https://doi.org/10.1111/jsr.13621
Rosell, M., Appleby, P., Spencer, E., & Key, T. (2006). Weight gain over 5 years in 21,966 meat-eating, fish-eating, vegetarian, and vegan men and women in EPIC-Oxford. International journal of obesity (2005), 30(9), 1389–1396. https://doi.org/10.1038/sj.ijo.0803305
Saeed, S. A., Cunningham, K., & Bloch, R. M. (2019). Depression and Anxiety Disorders: Benefits of Exercise, Yoga, and Meditation. American family physician, 99(10), 620–627.
Sambou, M. L., Zhao, X., Hong, T., Fan, J., Basnet, T. B., Zhu, M., Wang, C., Hang, D., Jiang, Y., & Dai, J. (2021). Associations Between Sleep Quality and Health Span: A Prospective Cohort Study Based on 328,850 UK Biobank Participants. Frontiers in genetics, 12, 663449. https://doi.org/10.3389/fgene.2021.663449
Santiago, L. C. S., Lyra, M. J., Germano-Soares, A. H., Lins-Filho, O. L., Queiroz, D. R., Prazeres, T. M. P., Mello, M. T., Pedrosa, R. P., Falcão, A. P. S. T., & Santos, M. A. M. (2022). Effects of Strength Training on Sleep Parameters of Adolescents: A Randomized Controlled Trial. Journal of strength and conditioning research, 36(5), 1222–1227. https://doi.org/10.1519/JSC.0000000000003629
Sarter, B., Campbell, T. C., & Fuhrman, J. (2008). Effect of a high nutrient density diet on long-term weight loss: a retrospective chart review. Alternative therapies in health and medicine, 14(3), 48–53.
Schiestl, E. T., Wolfson, J. A., & Gearhardt, A. N. (2022). The qualitative evaluation of the Yale Food addiction scale 2.0. Appetite, 175, 106077. Advance online publication. https://doi.org/10.1016/j.appet.2022.106077
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197
Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
Schumacher, L. M., Thomas, J. G., Raynor, H. A., Rhodes, R. E., O’Leary, K. C., Wing, R. R., & Bond, D. S. (2019). Relationship of Consistency in Timing of Exercise Performance and Exercise Levels Among Successful Weight Loss Maintainers. Obesity (Silver Spring, Md.), 27(8), 1285–1291. https://doi.org/10.1002/oby.22535
Schumacher, L. M., Thomas, J. G., Wing, R. R., Raynor, H. A., Rhodes, R. E., & Bond, D. S. (2021). Sustaining Regular Exercise During Weight Loss Maintenance: The Role of Consistent Exercise Timing. Journal of physical activity & health, 18(10), 1253–1260. https://doi.org/10.1123/jpah.2021-0135
Scott, A. J., Webb, T. L., Martyn-St James, M., Rowse, G., & Weich, S. (2021). Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep medicine reviews, 60, 101556. https://doi.org/10.1016/j.smrv.2021.101556
Scullin, M. K., Krueger, M. L., Ballard, H. K., Pruett, N., & Bliwise, D. L. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of experimental psychology. General, 147(1), 139–146. https://doi.org/10.1037/xge0000374
Sedliak, M., Zeman, M., Buzgó, G., Cvecka, J., Hamar, D., Laczo, E., Okuliarova, M., Vanderka, M., Kampmiller, T., Häkkinen, K., Ahtiainen, J. P., Hulmi, J. J., Nilsen, T. S., Wiig, H., & Raastad, T. (2018). Morphological, molecular and hormonal adaptations to early morning versus afternoon resistance training. Chronobiology international, 35(4), 450–464. https://doi.org/10.1080/07420528.2017.1411360
Sejbuk, M., Mirończuk-Chodakowska, I., & Witkowska, A. M. (2022). Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors. Nutrients, 14(9), 1912. https://doi.org/10.3390/nu14091912
Sezaki, A., Imai, T., Miyamoto, K., Kawase, F., Shirai, Y., Abe, C., Sanada, M., Inden, A., Kato, T., Sugihara, N., & Shimokata, H. (2022). Association between the Mediterranean Diet Score and Healthy Life Expectancy: A Global Comparative Study. The journal of nutrition, health & aging, 26(6), 621–627. https://doi.org/10.1007/s12603-022-1811-y
Shade, M. Y., Berger, A. M., Dizona, P. J., Pozehl, B. J., & Pullen, C. H. (2016). Sleep and health-related factors in overweight and obese rural women in a randomized controlled trial. Journal of behavioral medicine, 39(3), 386–397. https://doi.org/10.1007/s10865-015-9701-y
Shailendra, P., Baldock, K. L., Li, L. S. K., Bennie, J. A., & Boyle, T. (2022). Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis. American journal of preventive medicine, 63(2), 277–285. https://doi.org/10.1016/j.amepre.2022.03.020
Shen, J., Shan, J., Zhong, L., Liang, B., Zhang, D., Li, M., & Tang, H. (2022). Dietary Phytochemicals that Can Extend Longevity by Regulation of Metabolism. Plant foods for human nutrition (Dordrecht, Netherlands), 77(1), 12–19. https://doi.org/10.1007/s11130-021-00946-z
Shin, M., Halaki, M., Swan, P., Ireland, A. H., & Chow, C. M. (2016). The effects of fabric for sleepwear and bedding on sleep at ambient temperatures of 17°C and 22°C. Nature and science of sleep, 8, 121–131. https://doi.org/10.2147/NSS.S100271
Silberman, A., Banthia, R., Estay, I. S., Kemp, C., Studley, J., Hareras, D., & Ornish, D. (2010). The effectiveness and efficacy of an intensive cardiac rehabilitation program in 24 sites. American journal of health promotion : AJHP, 24(4), 260–266. https://doi.org/10.4278/ajhp.24.4.arb
Simon, S. L., Blankenship, J., Manoogian, E. N. C., Panda, S., Mashek, D. G., & Chow, L. S. (2022). The impact of a self-selected time restricted eating intervention on eating patterns, sleep, and late-night eating in individuals with obesity. Frontiers in nutrition, 9, 1007824. https://doi.org/10.3389/fnut.2022.1007824
Singh, P. N., Sabaté, J., & Fraser, G. E. (2003). Does low meat consumption increase life expectancy in humans?. The American journal of clinical nutrition, 78(3 Suppl), 526S–532S. https://doi.org/10.1093/ajcn/78.3.526S
Sui, X., LaMonte, M. J., Laditka, J. N., Hardin, J. W., Chase, N., Hooker, S. P., & Blair, S. N. (2007). Cardiorespiratory fitness and adiposity as mortality predictors in older adults. JAMA, 298(21), 2507–2516. https://doi.org/10.1001/jama.298.21.2507
Soehner, A. M., Kennedy, K. S., & Monk, T. H. (2011). Circadian preference and sleep-wake regularity: associations with self-report sleep parameters in daytime-working adults. Chronobiology international, 28(9), 802–809. https://doi.org/10.3109/07420528.2011.613137
Song, M., Fung, T. T., Hu, F. B., Willett, W. C., Longo, V. D., Chan, A. T., & Giovannucci, E. L. (2016). Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA internal medicine, 176(10), 1453–1463. https://doi.org/10.1001/jamainternmed.2016.4182
Sowho, M., Sgambati, F., Guzman, M., Schneider, H., & Schwartz, A. (2020). Snoring: a source of noise pollution and sleep apnea predictor. Sleep, 43(6), zsz305. https://doi.org/10.1093/sleep/zsz305
Strøm-Tejsen, P., Zukowska, D., Wargocki, P., & Wyon, D. P. (2016). The effects of bedroom air quality on sleep and next-day performance. Indoor air, 26(5), 679–686. https://doi.org/10.1111/ina.12254
St-Onge, M. P., Roberts, A., Shechter, A., & Choudhury, A. R. (2016). Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 12(1), 19–24. https://doi.org/10.5664/jcsm.5384
Sullivan Bisson, A. N., Robinson, S. A., & Lachman, M. E. (2019). Walk to a better night of sleep: testing the relationship between physical activity and sleep. Sleep health, 5(5), 487–494. https://doi.org/10.1016/j.sleh.2019.06.003
Suman, S., Robinson, D., Bhal, N., Fraser, S., MacCormick, A., Williams, A., & Tadtayev, S. (2019). Management of nocturia: overcoming the challenges of nocturnal polyuria. British journal of hospital medicine (London, England : 2005), 80(9), 517–524. https://doi.org/10.12968/hmed.2019.80.9.517
Tikkinen, K. A., Johnson, T. M., 2nd, Tammela, T. L., Sintonen, H., Haukka, J., Huhtala, H., & Auvinen, A. (2010). Nocturia frequency, bother, and quality of life: how often is too often? A population-based study in Finland. European urology, 57(3), 488–496. https://doi.org/10.1016/j.eururo.2009.03.080
Trahan, T., Durrant, S. J., Müllensiefen, D., & Williamson, V. J. (2018). The music that helps people sleep and the reasons they believe it works: A mixed methods analysis of online survey reports. PloS one, 13(11), e0206531. https://doi.org/10.1371/journal.pone.0206531
UNC Healthtalk. (2 Nov 2017). How to Create a Sleep-Friendly Bedroom. https://healthtalk.unchealthcare.org/how-to-create-a-sleep-friendly-bedroom
United States Department of Agriculture (USDA) Agricultural Research Service. Accessed January 1, 2023. Beverages, Coffee, Brewed with Tap Water. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171890/nutrients
Vang, A., Singh, P. N., Lee, J. W., Haddad, E. H., & Brinegar, C. H. (2008). Meats, processed meats, obesity, weight gain and occurrence of diabetes among adults: findings from Adventist Health Studies. Annals of nutrition & metabolism, 52(2), 96–104. https://doi.org/10.1159/000121365
Vandewalle, G., Maquet, P., & Dijk, D. J. (2009). Light as a modulator of cognitive brain function. Trends in cognitive sciences, 13(10), 429–438. https://doi.org/10.1016/j.tics.2009.07.004
Valham, F., Sahlin, C., Stenlund, H., & Franklin, K. A. (2012). Ambient temperature and obstructive sleep apnea: effects on sleep, sleep apnea, and morning alertness. Sleep, 35(4), 513–517. https://doi.org/10.5665/sleep.1736
Vanuk, J. R., Pace-Schott, E. F., Bullock, A., Esbit, S., Dailey, N. S., & Killgore, W. D. S. (2022). Morning blue light treatment improves sleep complaints, symptom severity, and retention of fear extinction memory in post-traumatic stress disorder. Frontiers in behavioral neuroscience, 16, 886816. https://doi.org/10.3389/fnbeh.2022.886816
Vergnaud, A. C., Norat, T., Romaguera, D., Mouw, T., May, A. M., Travier, N., Luan, J., Wareham, N., Slimani, N., Rinaldi, S., Couto, E., Clavel-Chapelon, F., Boutron-Ruault, M. C., Cottet, V., Palli, D., Agnoli, C., Panico, S., Tumino, R., Vineis, P., Agudo, A., … Peeters, P. H. (2010). Meat consumption and prospective weight change in participants of the EPIC-PANACEA study. The American journal of clinical nutrition, 92(2), 398–407. https://doi.org/10.3945/ajcn.2009.28713
Viswanathan, A. N., Hankinson, S. E., & Schernhammer, E. S. (2007). Night shift work and the risk of endometrial cancer. Cancer research, 67(21), 10618–10622. https://doi.org/10.1158/0008-5472.CAN-07-2485
Viguiliouk, E., Stewart, S. E., Jayalath, V. H., Ng, A. P., Mirrahimi, A., de Souza, R. J., Hanley, A. J., Bazinet, R. P., Blanco Mejia, S., Leiter, L. A., Josse, R. G., Kendall, C. W., Jenkins, D. J., & Sievenpiper, J. L. (2015). Effect of Replacing Animal Protein with Plant Protein on Glycemic Control in Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 7(12), 9804–9824. https://doi.org/10.3390/nu7125509
Wahl, S., Engelhardt, M., Schaupp, P., Lappe, C., & Ivanov, I. V. (2019). The inner clock-Blue light sets the human rhythm. Journal of biophotonics, 12(12), e201900102. https://doi.org/10.1002/jbio.201900102
Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., & Tasali, E. (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843–844. https://doi.org/10.5665/sleep.4716
Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scibner, New York.
Warjri, E., Dsilva, F., Sanal, T. S., & Kumar, A. (2022). Impact of a white noise app on sleep quality among critically ill patients. Nursing in critical care, 27(6), 815–823. https://doi.org/10.1111/nicc.12742
Weibel, J., Lin, Y. S., Landolt, H. P., Berthomier, C., Brandewinder, M., Kistler, J., Rehm, S., Rentsch, K. M., Meyer, M., Borgwardt, S., Cajochen, C., & Reichert, C. F. (2021). Regular Caffeine Intake Delays REM Sleep Promotion and Attenuates Sleep Quality in Healthy Men. Journal of biological rhythms, 36(4), 384–394. https://doi.org/10.1177/07487304211013995
Whatnall, M., Clarke, E., Collins, C. E., Pursey, K., & Burrows, T. (2022). Ultra-processed food intakes associated with ‘food addiction’ in young adults. Appetite, 178, 106260. https://doi.org/10.1016/j.appet.2022.106260
Wu, T., Gao, X., Chen, M., & van Dam, R. M. (2009). Long-term effectiveness of diet-plus-exercise interventions vs. diet-only interventions for weight loss: a meta-analysis. Obesity reviews : an official journal of the International Association for the Study of Obesity, 10(3), 313–323. https://doi.org/10.1111/j.1467-789X.2008.00547.x
Wilckens, K. A., Erickson, K. I., & Wheeler, M. E. (2018). Physical Activity and Cognition: A Mediating Role of Efficient Sleep. Behavioral sleep medicine, 16(6), 569–586. https://doi.org/10.1080/15402002.2016.1253013
Willcox, D. C., Scapagnini, G., & Willcox, B. J. (2014). Healthy aging diets other than the Mediterranean: a focus on the Okinawan diet. Mechanisms of ageing and development, 136-137, 148–162. https://doi.org/10.1016/j.mad.2014.01.002
Wilkinson, M. J., Manoogian, E. N. C., Zadourian, A., Lo, H., Fakhouri, S., Shoghi, A., Wang, X., Fleischer, J. G., Navlakha, S., Panda, S., & Taub, P. R. (2020). Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome. Cell metabolism, 31(1), 92–104.e5. https://doi.org/10.1016/j.cmet.2019.11.004
Willis, L. H., Slentz, C. A., Bateman, L. A., Shields, A. T., Piner, L. W., Bales, C. W., Houmard, J. A., & Kraus, W. E. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of applied physiology (Bethesda, Md. : 1985), 113(12), 1831–1837. https://doi.org/10.1152/japplphysiol.01370.2011
Wing, R. R., & Phelan, S. (2005). Long-term weight loss maintenance. The American journal of clinical nutrition, 82(1 Suppl), 222S–225S. https://doi.org/10.1093/ajcn/82.1.222S
Wong, N. A., & Bahmani, H. (2022). A review of the current state of research on artificial blue light safety as it applies to digital devices. Heliyon, 8(8), e10282. https://doi.org/10.1016/j.heliyon.2022.e10282
World Health Organization (9 Dec 2020). The Top 10 Causes of Death. https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death
Wright, N., Wilson, L., Smith, M., Duncan, B., & McHugh, P. (2017). The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes. Nutrition & diabetes, 7(3), e256. https://doi.org/10.1038/nutd.2017.3
Yan, Y., Zhang, H., Kang, M., Lan, L., Wang, Z., & Lin, Y. (2022). Experimental study of the negative effects of raised bedroom temperature and reduced ventilation on the sleep quality of elderly subjects. Indoor air, 32(11), e13159. https://doi.org/10.1111/ina.13159
Young, M. E., & Bray, M. S. (2007). Potential role for peripheral circadian clock dyssynchrony in the pathogenesis of cardiovascular dysfunction. Sleep medicine, 8(6), 656–667. https://doi.org/10.1016/j.sleep.2006.12.010
Yin, J., Jin, X., Shan, Z., Li, S., Huang, H., Li, P., Peng, X., Peng, Z., Yu, K., Bao, W., Yang, W., Chen, X., & Liu, L. (2017). Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Journal of the American Heart Association, 6(9), e005947. https://doi.org/10.1161/JAHA.117.005947
Zhao, R., Zhao, M., & Xu, Z. (2015). The effects of differing resistance training modes on the preservation of bone mineral density in postmenopausal women: a meta-analysis. Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA, 26(5), 1605–1618. https://doi.org/10.1007/s00198-015-3034-0
Zarrinpar, A., Chaix, A., & Panda, S. (2016). Daily Eating Patterns and Their Impact on Health and Disease. Trends in endocrinology and metabolism: TEM, 27(2), 69–83. https://doi.org/10.1016/j.tem.2015.11.007
Zeitzer, J. M., Dijk, D. J., Kronauer, R., Brown, E., & Czeisler, C. (2000). Sensitivity of the human circadian pacemaker to nocturnal light: melatonin phase resetting and suppression. The Journal of physiology, 526 Pt 3(Pt 3), 695–702. https://doi.org/10.1111/j.1469-7793.2000.00695.x
Zhang, X., Luo, G., Xie, J., & Liu, J. (2021). Associations of bedroom air temperature and CO2 concentration with subjective perceptions and sleep quality during transition seasons. Indoor air, 31(4), 1004–1017. https://doi.org/10.1111/ina.12809
Zhang, H., Greenwood, D. C., Risch, H. A., Bunce, D., Hardie, L. J., & Cade, J. E. (2021). Meat consumption and risk of incident dementia: cohort study of 493,888 UK Biobank participants. The American journal of clinical nutrition, 114(1), 175–184. https://doi.org/10.1093/ajcn/nqab028
Zhou, J., Liu, D., Li, X., Ma, J., Zhang, J., & Fang, J. (2012). Pink noise: effect on complexity synchronization of brain activity and sleep consolidation. Journal of theoretical biology, 306, 68–72. https://doi.org/10.1016/j.jtbi.2012.04.006
Zhu, G., Catt, M., Cassidy, S., Birch-Machin, M., Trenell, M., Hiden, H., Woodman, S., & Anderson, K. N. (2019). Objective sleep assessment in >80,000 UK mid-life adults: Associations with sociodemographic characteristics, physical activity and caffeine. PloS one, 14(12), e0226220. https://doi.org/10.1371/journal.pone.0226220
Zhu, R., Fogelholm, M., Poppitt, S. D., Silvestre, M. P., Møller, G., Huttunen-Lenz, M., Stratton, G., Sundvall, J., Råman, L., Jalo, E., Taylor, M. A., Macdonald, I. A., Handjiev, S., Handjieva-Darlenska, T., Martinez, J. A., Muirhead, R., Brand-Miller, J., & Raben, A. (2021). Adherence to a Plant-Based Diet and Consumption of Specific Plant Foods-Associations with 3-Year Weight-Loss Maintenance and Cardiometabolic Risk Factors: A Secondary Analysis of the PREVIEW Intervention Study. Nutrients, 13(11), 3916. https://doi.org/10.3390/nu13113916
Zuraini, N. Z. A., Sekar, M., Wu, Y. S., Gan, S. H., Bonam, S. R., Mat Rani, N. N. I., Begum, M. Y., Lum, P. T., Subramaniyan, V., Fuloria, N. K., & Fuloria, S. (2021). Promising Nutritional Fruits Against Cardiovascular Diseases: An Overview of Experimental Evidence and Understanding Their Mechanisms of Action. Vascular health and risk management, 17, 739–769. https://doi.org/10.2147/VHRM.S328096
