Key References & Bibliography — The Blueprint of Body Transformation

APPENDIX: TRACKING FORMS & TEMPLATES

Appendix M

Key References & Bibliography

A selection of primary literature cited throughout this book. Full references available on the companion website.

Behavior Change & Psychology

Baumeister, R.F. et al. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology, 74(5), 1252–1265.
Deci, E.L. & Ryan, R.M. (2000). The "what" and "why" of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268.
Fogg, B.J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.
Herman, C.P. & Mack, D. (1975). Restrained and unrestrained eating. Journal of Personality, 43(4), 647–660. [What-The-Hell Effect]
Polivy, J. & Herman, C.P. (1985). Dieting and binging: A causal analysis. American Psychologist, 40(2), 193–201.

Hall, K.D. et al. (2012). Energy balance and its components: Implications for body weight regulation. American Journal of Clinical Nutrition, 95(4), 989–994.
Levine, J.A. (2004). Nonexercise activity thermogenesis (NEAT). Nutrition Reviews, 62(7 Pt 2), S82–97.
Rosenbaum, M. & Leibel, R.L. (2010). Adaptive thermogenesis in humans. International Journal of Obesity, 34(S1), S47–55.

Gardner, C.D. et al. (2018). Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults. JAMA, 319(7), 667–679. [DIETFITS Trial]
Zeevi, D. et al. (2015). Personalized nutrition by prediction of glycemic responses. Cell, 163(5), 1079–1094.
Estruch, R. et al. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368, 1279–1290. [PREDIMED Trial]
Willett, W. et al. (2019). Food in the Anthropocene: The EAT–Lancet Commission on healthy diets from sustainable food systems. The Lancet, 393(10170), 447–492.
Johnston, C.S. et al. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27(1), 281–282.

American College of Sports Medicine (2022). ACSM's Guidelines for Exercise Testing and Prescription (11th ed.).
Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
Lee, I.M. et al. (2019). Association of step volume and intensity with all-cause mortality in older women. JAMA Internal Medicine, 179(8), 1105–1112. [7,500 steps study]
Buffey, A.J. et al. (2022). The acute effect of interrupting prolonged sitting with light-intensity walking or simple resistance activities on obesity biomarkers. Sports Medicine, 52, 2261–2276.
Banach, M. et al. (2023). The association between daily step count and all-cause and cardiovascular mortality. European Journal of Preventive Cardiology, 30(18), 1975–1985.

Spiegel, K. et al. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846–850.
Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
Grandner, M.A. (2017). Sleep, health, and society. Sleep Medicine Clinics, 12(1), 1–22.

Chrousos, G.P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), 374–381.
Birketvedt, G.S. et al. (2000). Behavioral and neuroendocrine characteristics of the night-eating syndrome. JAMA, 282(7), 657–663.

Sonnenburg, J. & Sonnenburg, E. (2015). The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health. Penguin Press.
Sonnenburg, E.D. et al. (2016). Diet-induced alterations in gut microflora contribute to lethal pulmonary damage in TLR2/TLR4-deficient mice. Cell Host & Microbe.

American Diabetes Association (2022). Standards of Medical Care in Diabetes. Diabetes Care, 45(Suppl 1).
Bandín, C. et al. (2015). Meal timing affects glucose tolerance, substrate oxidation and circadian-related variables. International Journal of Obesity, 39, 828–833.
Knowler, W.C. et al. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine, 346, 393–403. [DPP Trial]

Estruch, R. et al. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. NEJM, 378, e34. [PREDIMED-Plus]
Lear, S.A. et al. (2017). The effect of physical activity on mortality and cardiovascular disease in 130,000 people from 17 high-income, middle-income, and low-income countries. The Lancet, 390(10113), 2643–2654.

World Cancer Research Fund / American Institute for Cancer Research (2018). Diet, Nutrition, Physical Activity and Cancer: A Global Perspective. Continuous Update Project.
Courneya, K.S. et al. (2016). Effects of aerobic and resistance exercise in colorectal cancer patients receiving chemotherapy (CHALLENGE Trial). Journal of Clinical Oncology, 34(34), 4110–4117.
Parr, E.B. et al. (2014). Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PLOS ONE, 9(2), e88384.

Wilding, J.P.H. et al. (2021). Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine, 384, 989–1002. [STEP 1]
Jastreboff, A.M. et al. (2022). Tirzepatide once weekly for the treatment of obesity. New England Journal of Medicine, 387, 205–216. [SURMOUNT-1]
Lincoff, A.M. et al. (2023). Semaglutide and cardiovascular outcomes in obesity without diabetes. New England Journal of Medicine, 389, 2221–2232. [SELECT Trial]

Chandrasekhar, K. et al. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root. Indian Journal of Psychological Medicine, 34(3), 255–262.
Wankhede, S. et al. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery. Journal of the International Society of Sports Nutrition, 12, 43.
Kreider, R.B. et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JSNP, 14, 18.
Black, C.D. et al. (2010). Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. Journal of Pain, 11(9), 894–903.

End of Appendix — THE BLUEPRINT OF BODY TRANSFORMATION