The Hormone Reset Diet (39 page)

There are many people to thank for their contributions to this book, and not all of them are listed here. In particular, I want to acknowledge the following individuals.

My daughters, for enduring my love of writing and how it often competes for my attention

My parents, Albert and Mary Szal, for smiling gamely as I visited with the family in tow and spent most of the time with my nose in a book or laptop

My tireless mentor and dear friend, JJ Virgin

My agent, Celeste Fine, who took my complex protocols of how to reset metabolic hormones and organized them into a cohesive plan and who never seems to tire of my shenanigans

My dearest friends, especially Dr. Jo Ilfeld, for supporting me every step along the way and offering the most hilarious commentary as she read draft after draft of this book

My roommate from medical school, Dr. Meryl Rosofsky, M.D., and her beloved fiancée, Stuart Coleman—I am deeply indebted to you for invaluable support and life-altering questions over the years

My sisters, Anna and Justina, for their enduring support and dance parties

My best-kept secret, Leslie Murphy, for your endless energy and goodwill as you keep our family and home smoothly operating

My beloved readers, including Dr. Anna Cabeca, D.O.; Dr. Steven Masley, M.D.; Michael Lovitch; Robin Nielsen; Pattie Ptak; Lisa D. Schwab; Dr. Betty Suh-Burgmann, M.D.; Dr. Kat Toups, M.D.; and last but most important, my darling husband, David Gottfried

My former assistant, Dorianne Caswell, who expertly ran our test kitchen and cheerfully chauffeured my kids to volleyball and clarinet lessons

My patients, who have patiently waited while my writing and family duties took me away from their needs and deepest desires

My beta testers—about four thousand of you—who were the first to try out my protocol online, ask all the important questions, and track their progress and awesome successes: thank you!

My gifted editors, Nancy Hancock and Gordon Weil, at Harper-One—I’m so blessed to have worked with you. To my publisher, Mark Tauber, thank you for the gamble you took and for putting your skin in the game. To my publicist, Melinda Mullin, I felt you were simpatico when we first met. Warmest thanks to Laina Adler, vice president of marketing; Noël Chrisman and Terri Leonard for expert production; and Claudia Boutote, senior vice president and associate publisher.

My team: Rachel, my awesome assistant; Kenny Bushman, my tireless web guy; Kevin Plottner, my designer, who created all the illustrations in this book; Steven Kaufman, our superb general manager; Christina Wilson, our nutritionista. Biggest thanks to Brandi Abbey, Kelli Price, and Laura Friedlander for your unwavering support on the front lines at SaraGottfriedMD.com. Thanks also to Fanny Wilson for wrangling the cash flow!

My editors: Nora Isaacs and Elaine Hooker, I can’t thank you enough for keeping the words true to my spirit and intentions

My podcast cohost: Huge thanks to Pedram Shojai, O.M.D., for
taking us to number one on iTunes and reminding me to have more fun while working.

My colleagues and fellow warriors: Heartfelt thanks to Patrick Hanaway, M.D.; Cynthia Pasquella; Gary Taubes; Josh Axe, D.C.; Abel James; Dave Asprey; Alan Christianson, N.D.; Tom Malterre; Kevin Gianni; Nick Polizzi; and my favorite savant, Chris Kresser. I’m grateful to Sharon Melnick, Ph.D., for her unwavering support, introductions, and provocative questions. Humble pranams to Mark Hyman, M.D., for writing a stellar forward.

Most important, my greatest thanks to my husband, David Gottfried, who has supported me through thick and thin and who continues to be my greatest champion, confidant, and sounding board. I couldn’t have written this book without your quirky humor, inspiration, relentless support, and loving encouragement.

I love you all.

Chapter 2: Prep for Your Hormone Reset

1
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Appetite
52, no. 2 (2009): 430–36, doi:10.1016/j.appet.2008.12.003; and A. J. Flint et al., “Food Addiction Scale Measurement in 2 Cohorts of Middle-Aged and Older Women,”
American Journal of Clinical Nutrition
99, no. 3 (2014): 578–86, doi:10.3945/ajcn.113.068965.

2
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3
. “Calculate Your Body Mass Index,” National Heart Lung and Blood Institute, accessed March 8, 2014, www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm.

4
. Here’s a sample BMI calculation: “How to Calculate Your Body Mass Index (BMI),” WikiHow, accessed March 8, 2014, www.wikihow.com/Calculate-Your-Body-Mass-Index-(BMI). An alternative to BMI is ABSI, or A Body Shape Indicator. Learn more at absi.nl.eu.org.

5
. L. M. Browning et al., “A Systematic Review of Waist-to-Height Ratio as a Screening Tool for the Prediction of Cardiovascular Disease and Diabetes: 0.5 Could Be a Suitable Global Boundary Value,”
Nutrition Research Reviews
23, no. 2 (2010): 247–69; and C. M. Lee et al., “Indices of Abdominal Obesity Are Better Discriminators of Cardiovascular Risk Factors than BMI: A Meta-Analysis,”
Journal of Clinical Epidemiology
61, no. 7 (2008): 646–53.

6
. Here’s an online calculator for waist-to-height ratio (WHtR): “Waist to Height Ratio,” Health-calc, accessed March 14, 2014, www.health-calc.com/body-composition/waist-to-height-ratio.

7
. Sara Gottfried, “Turn Your Insulin into Jillian Michaels (Part 1): Test Your Blood Sugar,” Sara Gottfried, M.D., May 31, 2013, accessed March 11, 2014, www.saragottfriedmd.com/turn-your-insulin-into-jillian-michaels-part-1-test-your-blood-sugar/.

8
. “Verified Products,” Non-GMO Project, accessed December 12, 2014, www.nongmoproject.org/find-non-gmo/search-participating-products/.

9
. M. Ball, “Want to Know If Your Food Is Genetically Modified?”
The Atlantic,
May 14, 2014, accessed June 14, 2014, www.theatlantic.com/features/archive/2014/05/want-to-know-if-your-food-is-genetically-modified/370812/.

10
. B. López-González et al., “Association Between Magnesium-Deficient Status and Anthropometric and Clinical-Nutritional Parameters in Postmenopausal Women,”
Nutrición Hospitalaria
29, no. 3 (2014): 658–64.

Chapter 3: Meatless

1
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2
. K. M. Flegal et al., “Prevalence of Obesity and Trends in the Distribution of Body Mass Index Among U.S. Adults 1999–2010,”
Journal of the American Medical Association
307, no. 5 (2012): 491–97; C. L. Ogden et al., “Prevalence of Overweight, Obesity, and Extreme Obesity Among Adults: United States, Trends 1960–1962 Through 2007–2008,”
National Center for Health Statistics
6 (2010): 1–6; and “Weight-Control Information Network: Overweight and Obesity Statistics,” National Institute of Diabetes and Digestive Kidney Diseases, accessed June 22, 2014, http://win.niddk.nih.gov/statistics/.

3
. P. E. Miller et al., “Dietary Patterns and Colorectal Adenoma and Cancer Risk: A Review of the Epidemiological Evidence,”
Nutrition and Cancer
62, no. 4 (2010): 413–24.

4
. B. R. Goldin et al., “Estrogen Excretion Patterns and Plasma Levels in Vegetarian and Omnivorous Women,”
New England Journal of Medicine
307 (1982): 1542–47, doi:10.1056/NEJM198212163072502.

5
. S. L. Gorbach et al., “Diet and the Excretion and Enterohepatic Cycling of Estrogens,”
Preventative Medicine
16, no. 4 (1987): 525–31.

6
. “Superbugs Invade American Supermarkets,” Environmental Working Group, accessed June 22, 2014, www.ewg.org/meateatersguide/superbugs/#sthash.GJnX2gbk.dpuf.

7
. C. La Rocca et al., “From Environment to Food: The Case of PCB,”
Annali dell’Istituto Superiore Di Sanità
42, no. 4 (2006): 410–16; and R. Malisch et al., “Dioxins and PCBs in Feed and Food—Review from European Perspective,”
Science of the Total Environment
(September 1, 2014), doi:10.1016/j.scitotenv.2014.03.022.

8
. E. N. Ponnampalam et al., “Effect of Feeding Systems on Omega-3 Fatty Acids, Conjugated Linoleic Acid and Trans Fatty Acids in Australian Beef Cuts: Potential Impact on Human Health,”
Asia Pacific Journal of Clinical Nutrition
15, no. 1 (2006): 21–29; C. A. Daley et al., “A Review of Fatty Acid Profiles and Antioxidant Content in Grass-Fed and Grain-Fed Beef,”
Nutrition Journal
9, no. 1 (2010): 10, doi:10.1186/1475-2891-9-10; D. C. Rule et al., “Comparison of Muscle Fatty Acid Profiles and Cholesterol Concentrations of Bison, Beef Cattle, Elk, and Chicken,”
Journal of Animal Science
80, no. 5 (2002): 1202–11; S. K. Duckett et al., “Effects of Time on Feed on Beef Nutrient Composition,”
Journal of Animal Science
71, no. 8 (1993): 2079–88; K. Nuernberg et al., “Effect of a Grass-Based and a Concentrate Feeding System on Meat Quality Characteristics and Fatty Acid Composition of Longissimus Muscle in Different Cattle Breeds,”
Livestock Production Science
94, nos. 1–2 (2005): 137–47; and P. I. Ponte et al., “Influence of Pasture Intake on the Fatty Acid Composition, and Cholesterol, Tocopherols, and Tocotrienols Content in Meat from Free-Range Broilers,”
Poultry Science
87, no. 1 (2008): 80–88.

9
. A. Pan et al., “Changes in Red Meat Consumption and Subsequent Risk of Type 2 Diabetes Mellitus: Three Cohorts of U.S. Men and Women,”
JAMA Internal Medicine
173, no. 14 (2013): 1328–35, doi:10.1001/jamainternmed.2013.6633.

10
. R. Micha et al., “Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus: A Systematic Review and Meta-Analysis,”
Circulation
121, no. 21 (2010): 2271–83.

11
. J. A. Nettleton et al., “Dietary Patterns, Food Groups, and Telomere Length in the Multi-Ethnic Study of Atherosclerosis (MESA),”
American Journal of Clinical Nutrition
88, no. 5 (2008): 1405–12; and Micha et al., “Red and Processed Meat Consumption,” 2271–83.

12
. N. Stettler et al., “Systematic Review of Clinical Studies Related to Pork Intake and Metabolic Syndrome or Its Components,”
Diabetes, Metabolic Syndrome, and Obesity: Targets and Therapy
6 (2013): 347–57.

13
. C. De Filippo et al., “Impact of Diet in Shaping Gut Microbiota Revealed by a Comparative Study in Children from Europe and Rural Africa,”
Proceedings of the National Academy of Sciences of the United States of America
107, no. 33 (2010): 14691–96, doi:10.1073/pnas.1005963107; L. G. Albenberg et al., “Diet and the Intestinal Microbiome: Associations, Functions, and Implications for Health and Disease,”
Gastroenterology
146, no. 6 (2014): 1564–72, doi:10.1053/j.gastro.2014.01.058; and I. B. Jeffery et al., “Diet-Microbiota Interactions and Their Implications for Healthy Living,”
Nutrients
5, no. 1 (2013): 234–52, doi:10.3390/nu5010234.

14
. R. E. Ley et al., “Microbial Ecology: Human Gut Microbes Associated with Obesity,”
Nature
444 (2006): 1022–23; and P. J. Turnbaugh et al., “An Obesity-Associated Gut Microbiome with Increased Capacity for Energy Harvest,”
Nature
444, no. 7122 (2006): 1027–131, doi:10.1038/nature05414.

15
. Pew Commission on Industrial Farm Animal Production, the Pew Charitable Trusts and the Johns Hopkins Bloomberg School of Public Health, accessed June 7, 2014, www.ncifap.org/.

16
. Nutritional data: Total calories: 1582 joules; total carbohydrates: 80 grams; total dietary fiber: 34 grams; net carbohydrates: 46 grams; total protein: 109 grams; total fat: 96 grams. For nutritional analysis wen consulted “Nutrition Facts,” Self Nutrition Data, Condé Nast, accessed March 13, 2014, http://nutritiondata.self.com, and “Dr. Sara’s Hormone Balancing Shakes (30 Servings),” Sara Gottfried, M.D., accessed March 12, 2014, https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

17
. S. Reinwald et al., “Whole Versus the Piecemeal Approach to Evaluating Soy,”
Journal of Nutrition
140, no. 12 (2010): 2335S–43S, doi:10.3945/jn.110.124925.

18
. R. Sapbamrer et al., “Effects of Dietary Traditional Fermented Soybean on Reproductive Hormones, Lipids, and Glucose Among Postmenopausal Women in Northern Thailand,”
Asia Pacific Journal of Clinical Nutrition
22, no. 2 (2013): 222–28, doi:10.6133/apjcn.2013.22.2.17.

19
. Rick Hanson,
Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence
(New York: Harmony, 2013).

20
M. Heger et al., “Efficacy and Safety of a Special Extract of Rheum rhaponticum (ERr 731) in Perimenopausal Women with Climacteric Complaints: A 12-week Randomized, Double-blind, Placebo-Controlled Trial,”
Menopause
13, no. 5 (2006): 744–59; M. Kaszkin-Bettag et al., “The Special Extract ERr 731 of the Roots of Rheum rhaponticum Decreases Anxiety and Improves Health State and General Well-Being in Perimenopausal Women,”
Menopause
14, no. 2 (2007): 270–83; M. Kaszkin-Bettag et al., “Efficacy of the Special Extract ERr 731 from Rhapontic Rhubarb for Menopausal Complaints: A 6-month Open Observational Study,”
Alternative Therapies in Health and Medicine
14, no. 6 (2008): 32–38; M. Kaszkin-Bettag et al., “Confirmation of the Efficacy of ERr 731 in Perimenopausal Women with Menopausal Symptoms,”
Alternative Therapies in Health and Medicine
15, no. 1 (2009): 24–34; and I. Hasper et al., “Long-Term Efficacy and Safety of the Special Extract ERr 731 of Rheum rhaponticum in Perimenopausal Women with Menopausal Symptoms,”
Menopause
16, no. 1 (2009): 117–31.

21
. T. Yates et al., “Self-Reported Sitting Time and Markers of Inflammation, Insulin Resistance, and Adiposity,”
American Journal of Preventative Medicine
42, no. 1 (2012): 1–7, doi:10.1016/j.amepre.2011.09.022; and “No Hard Workouts Necessary to Avoid Diabetes—Just Cut Your Sitting Time by 90 Minutes a Day: Study,”
NY Daily News,
March 4, 2013, www.nydailynews.com/life-style/health/hard-workouts-avoid-diabetes-sit-study-article-1.1278791.

Chapter 4: Sugar Free

1
. T. P. Markovic et al., “The Determinances of Glycemic Response to Diet Restrictions and Weight Loss in Obesity and NIDDM,”
Diabetes Care
21, no. 5 (1998): 687.

2
. R. N. Smith et al., “The Effect of a High-Protein, Low Glycemic-Load Diet Versus a Conventional, High Glycemic-Load Diet on Biochemical Parameters Associated with Acne Vulgaris: A Randomized, Investigator-Masked, Controlled Trial,”
Journal of the American Academy of Dermatology
57, no. 2 (2007): 247–56.

3
. R. Smith et al., “A Pilot Study to Determine the Short-Term Effects of a Low Glycemic Load Diet on Hormonal Markers of Acne: A Nonrandomized, Parallel, Controlled Feeding Trial,”
Molecular Nutrition and Food Research
52, no. 6 (2008): 718–26, doi:10.1002/mnfr.200700307.

4
. P. Pedram et al., “Food Addiction: Its Prevalence and Significant Association with Obesity in the General Population,”
PLoS ONE
8, no. 9 (2013): e74832, doi:10.1371/journal.pone.0074832.

5
. A. J. Flint et al., “Food-Addiction Scale Measurement in 2 Cohorts of Middle-Aged and Older Women,”
American Journal of Clinical Nutrition
99, no. 3 (2014): 578–86, doi:10.3945/ajcn.113.068965.

6
. Judith Orloff,
Emotional Freedom
(New York: Random House, 2010).

7
. N. M. Avena et al., “Evidence for Sugar Addiction: Behavioral and Neurochemical Effects of Intermittent, Excessive Sugar Intake,”
Neuroscience and Biobehavioral Reviews
32, no. 1 (2008): 20–39, doi:10.1016/j.neubiorev.2007.04.019; N. M. Avena et al., “Animal Models of Sugar and Fat Bingeing: Relationship to Food Addiction and Increased Body Weight,”
Methods in Molecular Biology
829 (2012): 351–65, doi:10.1007/978-1-61779-458-2_23; T. Ventura et al., “Neurobiologic Basis of Craving for Carbohydrates,”
Nutrition
30, no. 3 (2014): 252–56, doi:10.1016/j.nut.2013.06.010; and A. Hone-Blanchet et al., “Overlap of Food Addiction and Substance Use Disorders Definitions: Analysis of Animal and Human Studies,”
Neuropharmacology
85C (2014): 81–90, doi:10.1016/j.neuropharm.2014.05.019.

8
. J. A. Schroeder et al., “Nucleus Accumbens C-Fos Expression Is Correlated with Conditioned Place Preference to Cocaine, Morphine, and High Fat/Sugar Food Consumption” (presentation, Connecticut College, New London, CT, November 13, 2013).

9
. C. Imperatori et al., “The Association Among Food Addiction, Binge Eating Severity and Psychopathology in Obese and Overweight Patients Attending Low-Energy-Diet Therapy,”
Comprehensive Psychiatry
(May 6, 2014), doi:10.1016/j.comppsych.2014.04.023.

10
. M. Lenoir et al., “Intense Sweetness Surpasses Cocaine Reward,”
PLoS ONE
2, no. 8 (2007): e698, doi:10.1371/journal.pone.0000698.

11
. M. Monachese et al., “Bioremediation and Tolerance of Humans to Heavy Metals Through Microbial Processes: A Potential Role for Probiotics?”
Applied and Environmental Microbiology
78, no. 18 (2012): 6397–404, doi:10.1128/AEM.01665-12.

12
. I. H. Choi et al., “Kimchi, a Fermented Vegetable, Improves Serum Lipid Profiles in Healthy Young Adults: Randomized Clinical Trial,”
Journal of Medicinal Food
16, no. 3 (2013): 223–29, doi:10.1089/jmf.2012.2563.