Chapter 3
Eat what makes you feel great

Chapter 3.jpg


  • Grass fed, grass finished meat

  • Organic vegetables

  • Wild caught fish

    • It’s best to source wild fish locally and speak to your fishmonger.

  • Foods high in polyphenols

  • Broccoli sprouting kits to get sulforaphane. This is an example of a growing kit that I use and you can find similar products in your region:


The following is a list of the references and citations with clickable links to save you time:

  1. Basu, S., Yoffe, P., Hills, N., & Lustig, R. H. (2013). The relationship of sugar to population-level diabetes prevalence: an econometric analysis of repeated cross-sectional data. PloS one, 8(2), e57873. PMID: 23460912 - DOI: 10.1103/PHYSREVLETT.119.211801 

  2. Jiang, Y., Pan, Y., Rhea, P. R., Tan, L., Gagea, M., Cohen, L., & Yang, P. (2016). A sucrose-enriched diet promotes tumorigenesis in mammary gland in part through the 12-lipoxygenase pathway. Cancer research, 76(1), 24─29. PMID: 26729790 - DOI: 10.1158/0008-5472.CAN-14-3432 

  3. Zheng, F., Yan, L., Yang, Z., Zhong, B., & Xie, W. (2018). HbA 1c, diabetes and cognitive decline: the English Longitudinal Study of Ageing. Diabetologia, 61(4), 839─848. PMID: 29368156 - DOI: 10.1007/S00125-017-4541-7

  4.  Yang, Q., Zhang, Z., Gregg, E. W., Flanders, W. D., Merritt, R., & Hu, F. B. (2014). Added sugar intake and cardiovascular diseases mortality among US adults. JAMA internal medicine, 174(4), 516─524. PMID: 24493081 - DOI: 10.1001/JAMAINTERNMED.2013.13563

  5.  Jensen, T., Abdelmalek, M. F., Sullivan, S., Nadeau, K. J. Green, M., Roncal, C., & Tolan, D. R. (2018). Fructose and sugar: a major mediator of non-alcoholic fatty liver disease. Journal of hepatology, 68(5), 1063─1075.PMID: 29408694 - DOI: 10.1016/J.JHEP.2018.01.019

  6. Evaluation of five organophosphate insecticides and herbicides. (2015, March 20).  Retrieved from:

  7.  De Punder, K., & Pruimboom, L. (2013). The dietary intake of wheat and other cereal grains and their role in inflammation. Nutrients, 5(3), 771─787. PMID: 23482055 - DOI:10.3390/NU5030771

  8.  Alshannaq, A., & Yu, J. H. (2017). Occurrence, Toxicity, and Analysis of Major Mycotoxins in Food. International journal of environmental research and public health14(6), 632. PMID: 28608841 - DOI: 10.3390/IJERPH14060632 

  9. Jianqin, S., Leiming, X., Lu, X., Yelland, G. W., Ni, J., & Clarke, A. J. (2015). Effects of milk containing only A2 beta casein versus milk containing both A1 and A2 beta casein proteins on gastrointestinal physiology, symptoms of discomfort, and cognitive behavior of people with self-reported intolerance to traditional cows’ milk. Nutrition journal, 15, 35. PMID: 27039383 - DOI: 10.1186/S12937-016-0147-Z

  10. Danby, W. (2009). Acne, dairy and cancer: The 5α-P link. Dermato-endocrinology, 1(1), 12─16. PMID: 20046583 - DOI:10.4161/DERM.1.1.7124

  11.  Statista. (2018). Retrieved from:

  12. ISAAA. (2017). Global Status of Commercialized Biotech/GM Crops in 2017: Biotech Crop Adoption Surges as Economic Benefits Accumulate in 22 Years. ISAAA Brief No. 53. Retrieved from:

  13. Chavarro, J. E., Toth, T. L., Sadio, S. M., & Hauser, R. (2008). Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic. Human reproduction, 23(11), 2584─2590. PMID: 18650557 - DOI: 10.1093/HUMREP/DEN243

  14. Patterson, E., Wall, R., Fitzgerald, G. F., Ross, R. P., & Stanton, C. (2012). Health implications of high dietary omega-6 polyunsaturated fatty acids. Journal of nutrition and metabolism, 2012, 539426. PMID: 22570770 - DOI: 10.1155/2012/539426

  15.  Soffritti, M., Padovani, M., Tibaldi, E., Falcioni, L., Manservisi, F., & Belpoggi, F. (2014). The carcinogenic effects of aspartame: The urgent need for regulatory re‐evaluation.American journal of industrial medicine, 57(4), 383─397. PMID: 24436139 - DOI: 10.1002/AJIM.22296

  16. Nettleton, J. A., Lutsey, P. L., Wang, Y., Lima, J. A., Michos, E. D., & Jacobs, D. R. (2009). Diet soda intake and risk of incident metabolic syndrome and type 2 diabetes in the multi-ethnic study of atherosclerosis. Diabetes care, 32(4), 688-94PMID: 19151203 - DOI: 10.2337/DC08-1799

  17.  Bian, X., Chi, L., Gao, B., Tu, P., Ru, H., & Lu, K. (2017). Gut microbiome response to sucralose and its potential role in inducing liver inflammation in mice. Frontiers in physiology, 8, 487 - PMID: 28790923 - DOI: 10.3389/FPHYS.2017.00487

  18.  Steele, M. L., Fuller, S., Patel, M., Kersaitis, C., Ooi, L., & Münch, G. (2013). Effect of Nrf2 activators on release of glutathione, cysteinylglycine and homocysteine by human U373 astroglial cells. Redox biology, 1(1), 441-5. PMID: 24191238 - DOI: 10.1016/J.REDOX.2013.08.006

  19.  Bai, Y., Wang, X., Zhao, S., Ma, C., Cui, J., & Zheng, Y. (2015). Sulforaphane protects against cardiovascular disease via Nrf2 activation. Oxidative medicine and cellular longevity,2015, 407580. PMID: 26583056 - DOI: 10.1155/2015/407580

  20.  Dash, P. K., Zhao, J., Orsi, S. A., Zhang, M., & Moore, A. N. (2009). Sulforaphane improves cognitive function administered following traumatic brain injury. Neuroscience letters, 460(2), 103─107. PMID: 19515491 - DOI: 10.1016/J.NEULET.2009.04.028

  21.  Mirmiran, P., Bahadoran, Z., Hosseinpanah, Rajab, A., Asghari, A., & Azizi, F. (2012). Broccoli sprouts powder could improve serum triglyceride and oxidized LDL/LDL-cholesterol ratio in type 2 diabetic patients: A randomized double-blind placebo-controlled clinical trial. Diabetes research and clinical practice, 96(3), 348─354. PMID: 22325157 - DOI: 10.1016/J.DIABRES.2012.01.009 

  22.  Zhang, Y., Talalay, P., Cho, C. G., & Posner, G. H. (1992). A major inducer of anticarcinogenic protective enzymes from broccoli: isolation and elucidation of structure. Proceedings of the national academy of sciences, 89(6), 2399─2403 PMID: 1549603

  23.  Oguz, A., Kapan, M., Kaplan, I., Alabalik, U., Ulger, B. V., Uslukaya, O., & Polat, Y. (2015). The effects of sulforaphane on the liver and remote organ damage in hepatic ischemia-reperfusion model formed with pringle maneuver in rats. International Journal of Surgery, 18, 163─168. PMID: 25924817 - DOI: 10.1016/J.IJSU.2015.04.049

  24.  Hussain, T., Tan, B., Yin, Y., Blachier, F., Tossou, M. C., & Rahu, N. (2016). Oxidative Stress and Inflammation: What Polyphenols Can Do for Us?. Oxidative medicine and cellular longevity, 2016, 7432797. PMID: 27738491 - DOI: 10.1155/2016/7432797

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