Home » Articles

Articles

Orange Dreamsicle Gummies

Orange Dreamsicle Gummies

  • w4 oranges, freshly juiced
  • 1 cup of full-fat coconut milk or heavy cream
  • 1 tsp vanilla extract
  • 1/3 cup grass-fed gelatin
  • ¼ teaspoon powdered stevia
  • Pinch of sea salt
  1. Over medium heat, whisk juice and milk/cream.
  2. Mix gelatin into the mixture and add stevia and salt. Whisk until dissolved.
  3. Bring to a soft boil, stirring constantly.
  4. Remove from heat, stir in vanilla.
  5. Pour mixture into glass square pan or greased (with coconut oil) tin.
  6. Allow to set for a few hours.
  7. Cut out squares, top with coconut cream or heavy whipped cream and enjoy!

Mocktail Moscow Mule

  • 6 oz. club soda
  • 1 tsp. organic ginger powder or fresh ginger root
  • Juice of 1 lime
  • 1 tsp. grass-fed collagen powder
  • 1/2 tsp. stevia (if sweetness desired)
  • Optional: 1 oz. vodka
  1. Mix all ingredients and adjust if desired.
  2. Pour into copper mug or attractive glass and garnish with lime wedge.
  3. Enjoy!

Butternut Squash Fries

Butternut Squash Fries

  • 1 large butternut squash
  • 3 Tbsp. coconut oil, melted
  • 1 tsp. ground cinnamon
  • Sea salt, to taste (generous amounts encouraged)
  • Fresh ground pepper, to taste
  • Dried oregano, to sprinkle on top
  1. Preheat oven to 400°F.
  2. On a cutting board, halve the squash vertically. Scoop out the seeds, and peel the squash.
  3. Cut the squash into 1/2 inch half moons, then cut into 1/4 inch fries or wedges.
  4. In a bowl, toss the fries with coconut oil, salt, cinnamon, and pepper, then transfer to a baking tray.
  5. Bake for 45-60 minutes, flipping halfway through. Time depends on how thick you cut your squash and how well-done you like your fries.
  6. While cooling, top with dried oregano and additional salt and pepper, if desired.
  7. Enjoy!

Colorful Veggie Soup

  • 1 cup carrots, chopped
  • 1 cup celery, chopped
  • 1 medium beet, chopped
  • 4 cloves garlic
  • 1 Tbsp. onion powder or 1/2 onion, diced
  • 1 can full-fat, organic coconut milk
  • 2 tsp. sea salt
  • 2 tsp. sage powder
  1. Place all ingredients in high-speed blender and purée until smooth. Adjust seasonings to preference.
  2. Pour purée into soup pot and heat on stove over medium heat.
  3. Enjoy!

Give The Gift Of Health: Dr. Pompa’s 2019 Holiday Gift Guide 

Give The Gift Of Health: Dr. Pompa’s 2019 Holiday Gift Guide

holiday-gift-guide

We are full swing into the holiday season! In honor of Happy Giving Tuesday, I wanted to share some of my favorite gifts with you. We chose each product in this guide with care. Between me, my wife Merily, and all 5 of my kids, these products are adored by us all. There is a little something for everyone, from the foodies to the tech-savvy, and even those who need a little extra self-care this time of year— I’ve got you covered.

Fresh-Pressed Olive Oil Club

holiday-gift-guide

For the foodies in your life! The Fresh-Pressed Olive Oil Club is a quarterly olive-oil club that has changed my palette forever! The husband and wife duo behind this small business is traveling the world and importing rare, high-polyphenol, fresh-pressed olive oil (the most flavorful and healthiest extra virgin olive oil on the planet) straight to your door! And right now, they are offering your first bottle of olive oil for $1! This $1 deal is truly the gift that keeps on giving!

Dry Farm Wines 

holiday-gift-guide

The highest quality keto, sugar-free, organic, sulfite-free wine in the world – and delivered To Your Door. No Hangover. No Headache. Uninterrupted Sleep. Enjoy wine, and stick to your wellness goals! What’s better than that? Gift a subscription for the wine lovers in your life, and get a bottle for a penny with our link.

Annemarie Skincare

holiday-gift-guide

For the health and detox lovers in your life, give the gift of beautiful skin! What you put on your skin is every bit as important as what you put in your body. Glow from the inside out!

Thrive Market

holiday-gift-guide

My favorite organic & non-GMO brands at up to 50% off—and delivered right to your door! Imagine a beautifully curated grocery store that only stocks clean, healthy foods. And you don’t have to brave the crowds since you can shop at home in your PJs. Gifting a Thrive Market membership is genuinely one of the best investments in the health of your loved ones.

Joovv Light

I love the Joovv Go and the Joovv Mini! They are both ideal for targeted treatments of specific areas—like your face, joints, or muscles. Great for traveling too.

Sunlighten LumiNIR Face Wand

holiday-gift-guide

This face wand is one fantastic gift!! This device supercharges your cells for natural healing. It fights aging, relieves pain, and heals deep tissue in just a few minutes. AND this powerful treatment fits into the palm of your hand. The lumiNIR features the breakthrough LED technology first introduced in Sunlighten’s 3-in-1 infrared saunas. Get on-the-go treatments from one hand-held device, and four LED options – near-infrared, red light, near-infrared/red light and blue light – for skin renewal, collagen production, and cell turnover.

You can also check out Sunlighten’s full-sized saunas for a really lux gift for the entire family!

Primal Life Organics LED Tooth Whitener

holiday-gift-guide

Get noticeably whiter teeth in less than 15 minutes with Primal Life Organics’ activated charcoal gel and blue and red light activator. This activator offers fast whitening results 100% naturally.

The blue light technology whitens teeth, while the red light technology promotes wound healing and tissue repair and can help prevent recurring mouth sores. I love this device!!

Oura ring 

holiday-gift-guide

If you have been following me for any amount of time, you know I LOVE my Oura ring! This simple, intelligent ring helps quantify yourself in ways you’ve never imagined. The Oura ring registers your body temperature reading every minute while you sleep. By comparing that value to values from earlier nights, it indicates your body temperature baseline and any variations from it. It also measures blood volume pulse directly from the palmar arteries of the finger. And it detects the amplitude and intensity of your body movement, automatically recognizes that you’re active, and tracks the time you were inactive during the day.

Beekeepers Naturals Propolis Throat Spray

holiday-gift-guideWe all know what honey is. Well, propolis is another bee product, but it serves as the immune system of the hive. Propolis is made from collected plant resins. Bees line the walls of their hive with propolis to protect themselves from bacteria, viruses, and parasites—and to provide a clean, safe environment in which baby bees can thrive. This mighty natural wonder guards the hive to ensure that germs don't stand a chance. Imagine what it can do for us. Beekeepers Naturals has managed to capture that healing magic and packaged it into this throat spray. I know, throat spray isn’t the sexiest gift, but it sure is magical to have on hand. I hope to find some in my stocking this year!

Keto Mojo

holiday-gift-guide

The most accurate meter to test ketones and glucose. Your keto and fasting friends will thank you. This monitor also makes a great as a gift to yourself – for your healthiest 2020! 15% discount applied automatically with this link.

My Green Fills 

holiday-gift-guide

Laundry detergent as a gift?? Yes! When gifting health, consider how this will transform your home, your sheets, your clothing, your towels, and pretty much everything your loved ones come in close contact with every day. Here’s what I love the most about this company: Their dryer angel (their adorable reusable dryer “sheet”) has a unique story. They are handmade with love by some amazing women in the Jamaican Deaf Village. Their schools and community are fully funded with your purchases!! How cool is that?!

The dryer angel makes a great stocking stuffer! AND get your first 50 loads of laundry wash free!

Paleovalley

holiday-gift-guide

These grass-fed, pasture-raised, organic meat sticks make lovely stocking stuffers for all of the keto and paleo enthusiasts in your life! I also like to keep a stash for myself for when I’m traveling, hungry after a day on the slopes, or out holiday shopping.

Beyond Fasting Book

holiday-gift-guide

I couldn’t help but add this to the list! My newest release, Beyond Fasting, will truly transform the lives of your friends and family. This book instructs how to age in reverse, balance hormone disruption, and overcome weight loss resistance and autoimmunity. I can’t think of a more valuable gift.

Kava

holiday-gift-guide

Kava is a healing root that supports a calm mind, a positive mood, enhanced sociability, better focus, deeper sleep, and has anti-inflammatory properties. I can’t think of a better gift to balance the craziness of the holidays! Grab one for yourself, too, and feel the stress around you melt away. Use the code ‘Pompa’ for 20% off.

Lifeboost Coffee

holiday-gift-guide

The healthiest, tastiest cup of coffee using sustainable agriculture. Coffee can be a downright superfood, but unfortunately, many coffees are filled with mycotoxins and pesticides. Lifeboost has very rigorous health and quality standards; before any batch is roasted, the coffee is tested in a lab to ensure several factors are in check, including; quality, molds, moisture content, consistency, and others. This beautiful, delicious, and healthy coffee makes a wonderful gift!

Organifi 

holiday-gift-guide

These delicious drink mixes are like fresh-pressed juice, only better! Mix up a serving on-demand for a rush of fresh organic vegetables with adaptogenic herbs. Extra insurance during the holiday season! Your cells will thank you!

Activation Oils

holiday-gift-guide

I love these plant-based oil remedies. These delicate seeds, herb, and mineral-infused oils support skin, hair, hormones, cellular repair, heart health, and more. Activation’s beautiful packaging makes these oils an ultra-elegant gift.

Kettle and Fire Bone Broth

holiday-gift-guide

Bone broth is incredibly healing. Kettle and Fire is my favorite grass-fed, pasture-raised bone broth. Shelf-stable makes it extra convenient for the bone broth lovers in your life!

Pique Tea 

holiday-gift-guide

Support fasting enthusiasts in your life! Enhance the fasting experience with these organic teas. I enjoy Pique teas for their high polyphenol content, plus energizing and stress-reducing benefits.

Enviroklenz

holiday-gift-guide

Enviroklenz is the air filtration system I have in my home, and it has transformed the health of my family. Enviroklenz uses patented earth mineral technology, which works through a process of destructive adsorption of the chemical odors and VOCs. As the polluted air comes into contact with the EnviroKlenz, earth minerals, it absorbs, neutralizes, and breaks down the chemistry of the chemical compound.

Xalm Weighted Blanket

holiday-gift-guide

Xalm makes the incredible microbead blanket that calms anxiety. The way it works is by placing light pressure all over the body. It's meant to feel like a hug—which, let’s face it, is an incredible gift!! Help your loved ones sleep and rest more calmly, put their minds at ease, and invite them to feel relief from the anxiety that’s affecting their sleep.

Chili Bed 

holiday-gift-guide

Did you know phenomenal sleep is activated by temperature? Imagine never being too hot or too cold to sleep. This is a luxurious mattress pad and heating/cooling system that is a true investment in long-term health.

Ultimate Self-Care Kit

holiday-gift-guide

Give the gift of self-care! Do you know anybody who wants to feel better than ever before? Stop being scattered, frazzled, tired, and overanxious? Gifting that someone with this Ultimate Self-Care Kit will be so welcomed! This program is rooted in ancient healing methods that help create the energy needed to thrive!

Safe Sleeve

holiday-gift-guide

Anti-radiation cases for your cell phones, laptops, and tablets. Reduce avoidable exposures to EMFs with these sleek cases! I highly recommend them for everyone in your family.

True Dark Blue Light Blockers

holiday-gift-guide

Your natural circadian rhythm is aligned with the rise and fall of the sun. Exposures to artificial light affect this natural system. I love my True Dark glasses to stay in sync with my natural circadian rhythm. My eyes are protected from blue light while I’m working at my computer. I notice my sleep is much better, and my eyes feel more rested. And I never get headaches from staring at a screen all day.

LAMBS Radiation Proof Apparel 

holiday-gift-guide

From hats to t-shirts to underwear—protect your precious body with EMF resistant apparel. Use the code DRPOMPA for 15% off your 1st order.

Check out my Facebook Live where I talk about my love for some of these gifts! You can see first hand how much my family loves them!

R4 Reducing Cellular Inflammation Oxidative Stress & Nitric Oxide Cycle

R4 – Reducing Cellular Inflammation

Chronic inflammation is often referred to as the “silent killer” because it persists for years without presenting any noticeable symptoms. During this time, it slowly damages the body's tissues and organs, setting the stage for various chronic diseases.

Chronic cellular inflammation has been linked to a wide range of health problems, including obesity, heart disease, autoimmune disorders, and even mental health issues. This is because inflammation affects every system in our body and disrupts its normal functioning.1

Cellular inflammation is the underlying cause behind most chronic diseases.

When inflammation occurs in the gut, it can lead to conditions like leaky gut syndrome and irritable bowel syndrome (IBS). When it happens in the heart, it can contribute to the development of atherosclerosis and increase the risk of heart attacks and strokes. When it affects our brain, it can lead to cognitive decline and mood disorders such as depression.2 3

Toxins Cause Cellular Inflammation

When toxins enter the body, they trigger an inflammatory response in cells. This process is a natural defense mechanism that helps to eliminate harmful substances and repair damaged tissues. During inflammation, immune cells release cytokines, which are signaling molecules that help coordinate the body's response to injury or infection. However, if toxins continue to be present in the body, this inflammatory response can become chronic.4

One way that toxins cause cellular inflammation is by disrupting the balance of oxidative stress. Oxidative stress occurs when there is an imbalance between the production of reactive oxygen species (ROS) and the body's ability to detoxify them. ROS are highly reactive molecules that damage cells, leading to inflammation.5

In addition to promoting oxidative stress, toxins also directly damage cellular membranes. For example, heavy metals like lead and mercury bind to proteins and enzymes in the body, interfering with their normal function. This disruption of cellular processes triggers an inflammatory response as the body tries to repair the damage caused by the toxins.6

Read more about how toxins wreak havoc on the cellular membrane in R2 – Regenerating The Cellular Membrane.

Heavy metals have been shown to induce chronic inflammation in various parts of the body. One example is their effect on mitochondrial membranes. When heavy metals enter the body, they accumulate in the mitochondria and disrupt their function, leading to inflammation.7

Read more about optimizing mitochondria function in R3 – Restoring Cellular Energy.

Toxins also affect the gut microbiome, which is the collection of microorganisms that reside in our digestive system. The gut microbiome plays an important role in regulating the immune system and maintaining a healthy balance between pro-inflammatory and anti-inflammatory responses. Exposure to toxins disrupt this delicate balance and lead to chronic inflammation.8

Read more about toxins in R1 – Removing The Source Of Toxins.

When ATP Production Goes Down, Inflammation Goes Up

Dr. Martin Pall is a professor of biochemistry and basic medical sciences at Washington State University. He has extensively researched the effects of electromagnetic fields (EMFs) on human health and explains how EMFs can cause harm to our bodies.

Pall's research revolves around the concept of oxidative stress. EMFs and other toxins have been found to increase oxidative stress, leading to a chain reaction of events that ultimately results in chronic inflammation.9

According to Pall, one of the key components in this process is adenosine triphosphate (ATP), which is responsible for providing energy to our cells. When exposed to EMFs or other toxins, the production of ATP is significantly reduced, thus leading to a drop in energy levels within the body.

This decrease in ATP not only affects our physical energy but also impacts various biochemical processes that rely on ATP. One such process is the production of nitric oxide (NO), which plays a crucial role in regulating blood flow and inflammation. When there is a decline in ATP, the body's ability to produce NO is compromised, leading to an increase in inflammatory reactions.

Furthermore, reduced ATP production leads to an upregulation of certain enzymes that generate peroxynitrite (ONOO), a potent oxidant and pro-inflammatory molecule. This forms the basis of the “NO/ONOO cycle,” which dictates that chronic conditions such as fibromyalgia, multiple chemical sensitivity, and chronic fatigue syndrome are caused by this cycle.10

Reducing Cellular Inflammation

Consumption Of Bad Fats Trigger Cellular Inflammation

Bad fats, specifically rancid omega-6 fatty acids, are one of the main causes of cellular inflammation in the body. Unlike good fats such as omega-6 fatty acids from whole, unprocessed foods and omega-3 fatty acids which are essential for proper body functioning, bad fats cause damage to the cells in our body.11

For more information on omega-6 and omega-3 fatty acids, go back to R2 – Regenerating The Cellular Membrane.

Glucose And Insulin Spikes Cause Cellular Inflammation

Glucose and insulin are two important components in our bodies that play a crucial role in our metabolism. Glucose, also known as blood sugar, is the main source of energy for our cells. It comes from the food we eat and is transported through our bloodstream to different parts of our body.12

Insulin, on the other hand, is a hormone produced by the pancreas that helps regulate the levels of glucose in our blood. It acts as a key to unlock the cells and allow them to absorb glucose from our bloodstream, thus keeping our blood sugar levels in check.13

However, when we consume foods high in sugar or carbohydrates, it causes an excessive amount of glucose to enter our bloodstream. This leads to a spike in blood sugar levels, and in turn, the pancreas produces more insulin to help bring it down.14

These constant spikes in glucose and insulin lead to inflammation in our cells. This is because high levels of both glucose and insulin causes an increase in oxidative stress, which damages our cells and tissues. This triggers an immune response, leading to cellular inflammation.15

Cellular inflammation not only affects our body's ability to absorb glucose and utilize it for energy but also has a negative impact on other bodily functions. To avoid these potential health risks, it is important to maintain a balanced and healthy diet like my Cellular Healing Diet.

Fasting To Reduce Cellular Inflammation

Fasting has been found to reduce inflammation by impacting various cellular pathways. For example, it activates autophagy which is a process where damaged or old cells are broken down and recycled. This helps to remove inflammatory cells and promote the growth of new, healthy cells.16

Additionally, fasting also decreases levels of pro-inflammatory cytokines, a signaling molecule that promotes inflammation. This is due to the fact that when we fast, our bodies switch from using glucose as its main source of energy to using ketones, which have been shown to have anti-inflammatory properties.17

Perhaps the most significant way in which fasting reduces cellular inflammation is through its impact on gut health. Fasting allows the gut to rest and repair, helping to rebalance the microbiome and reduce inflammation.18

In addition to its ability to directly reduce inflammation, fasting also promotes overall health and wellness which indirectly impact cellular inflammation. For example, it can help with weight loss and improve insulin sensitivity, both of which have been linked to lower levels of inflammation in the body.19

Furthermore, fasting has been shown to improve immune function, which also plays a role in reducing chronic inflammation. When our immune system is functioning properly, it can identify and eliminate any harmful pathogens that are causing inflammation.20

Exercise Reduces Cellular Inflammation

Exercise plays a crucial role in reducing cellular inflammation. Physical activity releases endorphins, which not only boost our mood but also have anti-inflammatory effects on the body. Regular exercise also helps to improve circulation and strengthen the immune system, both of which are essential in reducing inflammation. Additionally, exercise can help to maintain a healthy weight, which is important as obesity is linked to increased inflammation in the body.21

Exercise has positive effects on mental health and can reduce stress levels. Stress has been shown to increase inflammatory markers in the body, so finding ways to manage and reduce stress through exercise has a significant impact on overall inflammation levels. Furthermore, regular exercise can also improve sleep quality, which is crucial for the body to repair and regenerate properly.22

Reducing Cellular Inflammation - exercise

Reducing Cellular Inflammation By Reducing Stress

Another important factor in reducing cellular inflammation is managing stress. Chronic stress has been linked to increased levels of inflammation in the body, so finding healthy coping mechanisms and practicing relaxation techniques can help keep inflammation at bay.23

R4 – Reducing Cellular Inflammation

Cellular inflammation is a major contributor to autoimmune conditions, hormonal imbalances, and weight gain. This can manifest in various forms such as joint pain, fatigue, skin disorders, digestive issues, depression, and so on. We must reduce cellular inflammation so we can get to the core cause of these issues.

After R4 – Reducing Cellular Inflammation, R3 – Restoring Cellular Energy, R2 – Regenerating The Cellular Membrane, and R1 – Removing The Source Of Toxins, it’s time to move onto the next step.

R5 – Reestablishing Methylation

References

1 Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/

2 Ng QX, Soh AYS, Loke W, Lim DY, Yeo WS. The role of inflammation in irritable bowel syndrome (IBS). J Inflamm Res. 2018 Sep 21;11:345-349. doi: 10.2147/JIR.S174982. PMID: 30288077; PMCID: PMC6159811.

3 Sartori AC, Vance DE, Slater LZ, Crowe M. The impact of inflammation on cognitive function in older adults: implications for healthcare practice and research. J Neurosci Nurs. 2012 Aug;44(4):206-17. doi: 10.1097/JNN.0b013e3182527690. PMID: 22743812; PMCID: PMC3390758.

4 Kany S, Vollrath JT, Relja B. Cytokines in Inflammatory Disease. Int J Mol Sci. 2019 Nov 28;20(23):6008. doi: 10.3390/ijms20236008. PMID: 31795299; PMCID: PMC6929211.

5 Zuo L, Prather ER, Stetskiv M, Garrison DE, Meade JR, Peace TI, Zhou T. Inflammaging and Oxidative Stress in Human Diseases: From Molecular Mechanisms to Novel Treatments. Int J Mol Sci. 2019 Sep 10;20(18):4472. doi: 10.3390/ijms20184472. PMID: 31510091; PMCID: PMC6769561.

6 Lahiani A, Yavin E, Lazarovici P. The Molecular Basis of Toxins' Interactions with Intracellular Signaling via Discrete Portals. Toxins (Basel). 2017 Mar 16;9(3):107. doi: 10.3390/toxins9030107. PMID: 28300784; PMCID: PMC5371862.

7 Balali-Mood M, Naseri K, Tahergorabi Z, Khazdair MR, Sadeghi M. Toxic Mechanisms of Five Heavy Metals: Mercury, Lead, Chromium, Cadmium, and Arsenic. Front Pharmacol. 2021 Apr 13;12:643972. doi: 10.3389/fphar.2021.643972. PMID: 33927623; PMCID: PMC8078867.

8 Al Bander Z, Nitert MD, Mousa A, Naderpoor N. The Gut Microbiota and Inflammation: An Overview. Int J Environ Res Public Health. 2020 Oct 19;17(20):7618. doi: 10.3390/ijerph17207618. PMID: 33086688; PMCID: PMC7589951.

9 Rosado MM, Simkó M, Mattsson MO, Pioli C. Immune-Modulating Perspectives for Low Frequency Electromagnetic Fields in Innate Immunity. Front Public Health. 2018 Mar 26;6:85. doi: 10.3389/fpubh.2018.00085. PMID: 29632855; PMCID: PMC5879099.

10 Pall ML. Electromagnetic fields act via activation of voltage-gated calcium channels to produce beneficial or adverse effects. J Cell Mol Med. 2013 Aug;17(8):958-65. doi: 10.1111/jcmm.12088. Epub 2013 Jun 26. PMID: 23802593; PMCID: PMC3780531.

11 DiNicolantonio JJ, O'Keefe J. The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies. Mo Med. 2021 Sep-Oct;118(5):453-459. PMID: 34658440; PMCID: PMC8504498.

12 Norton L, Shannon C, Gastaldelli A, DeFronzo RA. Insulin: The master regulator of glucose metabolism. Metabolism. 2022 Apr;129:155142. doi: 10.1016/j.metabol.2022.155142. Epub 2022 Jan 20. PMID: 35066003.

13 Petersen MC, Shulman GI. Mechanisms of Insulin Action and Insulin Resistance. Physiol Rev. 2018 Oct 1;98(4):2133-2223. doi: 10.1152/physrev.00063.2017. PMID: 30067154; PMCID: PMC6170977.

14 Rahman MS, Hossain KS, Das S, Kundu S, Adegoke EO, Rahman MA, Hannan MA, Uddin MJ, Pang MG. Role of Insulin in Health and Disease: An Update. Int J Mol Sci. 2021 Jun 15;22(12):6403. doi: 10.3390/ijms22126403. PMID: 34203830; PMCID: PMC8232639.

15 Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022 Aug 31;13:988481. doi: 10.3389/fimmu.2022.988481. PMID: 36119103; PMCID: PMC9471313.

16 Alirezaei M, Kemball CC, Flynn CT, Wood MR, Whitton JL, Kiosses WB. Short-term fasting induces profound neuronal autophagy. Autophagy. 2010 Aug;6(6):702-10. doi: 10.4161/auto.6.6.12376. Epub 2010 Aug 14. PMID: 20534972; PMCID: PMC3106288.

17 Zhou RH, Wang Q, Hu XM, Liu M, Zhang AR. The influence of fasting and caloric restriction on inflammation levels in humans: A protocol for systematic review and meta analysis. Medicine (Baltimore). 2021 Apr 16;100(15):e25509. doi: 10.1097/MD.0000000000025509. PMID: 33847668; PMCID: PMC8052001.

18 Larrick JW, Mendelsohn AR, Larrick JW. Beneficial Gut Microbiome Remodeled During Intermittent Fasting in Humans. Rejuvenation Res. 2021 Jun;24(3):234-237. doi: 10.1089/rej.2021.0025. PMID: 34039011.

19 Vasim I, Majeed CN, DeBoer MD. Intermittent Fasting and Metabolic Health. Nutrients. 2022 Jan 31;14(3):631. doi: 10.3390/nu14030631. PMID: 35276989; PMCID: PMC8839325.

20 Qian J, Fang Y, Yuan N, Gao X, Lv Y, Zhao C, Zhang S, Li Q, Li L, Xu L, Wei W, Wang J. Innate immune remodeling by short-term intensive fasting. Aging Cell. 2021 Nov;20(11):e13507. doi: 10.1111/acel.13507. Epub 2021 Oct 27. PMID: 34705313; PMCID: PMC8590100.

21 Scheffer DDL, Latini A. Exercise-induced immune system response: Anti-inflammatory status on peripheral and central organs. Biochim Biophys Acta Mol Basis Dis. 2020 Oct 1;1866(10):165823. doi: 10.1016/j.bbadis.2020.165823. Epub 2020 Apr 29. PMID: 32360589; PMCID: PMC7188661.

22 Banno M, Harada Y, Taniguchi M, Tobita R, Tsujimoto H, Tsujimoto Y, Kataoka Y, Noda A. Exercise can improve sleep quality: a systematic review and meta-analysis. PeerJ. 2018 Jul 11;6:e5172. doi: 10.7717/peerj.5172. PMID: 30018855; PMCID: PMC6045928.

23 Rohleder N. Stress and inflammation – The need to address the gap in the transition between acute and chronic stress effects. Psychoneuroendocrinology. 2019 Jul;105:164-171. doi: 10.1016/j.psyneuen.2019.02.021. Epub 2019 Feb 20. PMID: 30826163.