The reality was: Yamamoto et al. (2015).
In 1900, life expectancy: Kinsella (1992).
we have cut mortality rates by two-thirds in the industrialized world: Mensah et al. (2017).
Death rates from cancer: Siegel et al. (2021).
“First, do no harm”: Sokol (2013).
as Steven Johnson points out: S. Johnson (2021).
The Northwestern University economist: Gordon (2016).
The study reported a 24 percent relative increase: Manson et al. (2013).
The Titanic’s wireless operator: New York Times (1985).
“hallmarks of aging”: López-Otín et al. (2013).
low LDL cholesterol does not cause cancer: Benn et al. (2011).
higher LDL cholesterol is causally linked: Ference (2015).
“cigarettes, whiskey, and wild, wild women”: Taylor (2009).
“I’ve only ever had one wrinkle”: Spencer (2005).
Mildred Bowers: Picard (2018).
centenarians are no more health-conscious: Rajpathak et al. (2011).
according to the Census Bureau: United States Census Bureau (2022).
Studies of Scandinavian twins: Hjelmborg et al. (2006).
Being the sister of a centenarian: Sebastiani, Nussbaum, et al. (2016).
The overall mortality rate for Americans: Xu (2016).
According to research by Thomas Perls: Evert et al. (2003).
“a double-edged sword”: Perls (2017).
As Perls and his colleagues put it: Hitt et al. (1999).
having one or two copies: Michaelson (2014).
a large 2019 meta-analysis: Sebastiani, Gurinovich, et al. (2019).
three SNPs (or variants) in FOXO3: Willcox et al. (2008).
Since then, several other studies: Revelas et al. (2018).
A genetic analysis of Spanish centenarians: Serna et al. (2012).
For example, a 2007 study: Melov et al. (2007).
Ultimately, he and others discovered: E.J. Brown et al. (1994); Sabatini et al. (1994).
it is highly “conserved”: Tatebe and Shiozaki (2017).
The job of mTOR: G.Y. Liu and Sabatini (2020).
“mTOR is like the general contractor”: Attia (2018a).
“a finger in every major process”: Attia (2018a).
“by postponing death from cancer”: D.E. Harrison, Strong, Sharp, et al. (2009).
Even better, other labs: Selvarani, Mohammed, and Richardson (2021).
the well-publicized finding: Baur et al. (2006).
When resveratrol was subjected: Miller et al. (2011); Strong et al. (2013).
nicotinamide riboside: D.E. Harrison, Strong, Reifsnyder, et al. (2021).
rapamycin can extend mouse lifespans: Selvarani, Mohammed, and Richardson (2021).
more modern experiments have demonstrated: Fontana and Partridge (2015).
Studies dating back to the 1930s: McDonald and Ramsey (2010).
when it senses low levels of nutrients: Hardie (2011).
Autophagy is essential to life: Kourtis and Tavernarakis (2009).
Mice who lack one specific autophagy gene: Karsli-Uzunbas et al. (2014).
the rapamycin analog everolimus: Mannick et al. (2014).
Kaeberlein is doing a large clinical trial: Creevy et al. (2022).
actually seemed to improve cardiac function: Urfer et al. (2017).
“One thing that’s been surprising to me”: Attia (2018b).
One large 2014 analysis: Bannister et al. (2014).
His curiosity piqued, Zelman recruited: Zelman (1952).
nonalcoholic steatohepatitis, or NASH: Ludwig et al. (1980).
More than one in four people: S.A. Harrison et al. (2021).
the average American adult male weighed: Fryar et al. (2018); Ogden et al. (2004).
With regard to ALT liver values: Kwo, Cohen, and Lim (2017).
Even that may not be low enough: Prati et al. (2002).
by 2025, NASH and cirrhosis: Fayek et al. (2016).
According to the Centers for Disease Control (CDC): CDC (2022b).
If you meet three: Hirode and Wong (2020).
About 90 percent of the US population: Araújo, Cai, and Stevens (2019).
A large meta-analysis of studies: Stefan, Schick, and Häring (2017).
when he surgically implanted fat tissue: Gavrilova et al. (2000).
NAFLD is just one of many undesirable consequences: Tchernof and Després (2013).
people of Asian descent: Anand et al. (2011); Sniderman, Bhopal, et al. (2007).
research by Mitch Lazar: Ahima and Lazar (2013).
This is where insulin resistance likely begins: M.C. Petersen and Shulman (2018).
But insulin seems to be the most potent: Frayn (2019).
the Greek physician Aretaeus of Cappadocia: Tuchman (2009).
The composer Johann Sebastian Bach: Diamond (2003).
the famed diabetologist Elliott Joslin: Joslin (1940).
By 1970, around the time I was born: NIDDK (2018).
according to a 2022 CDC report: CDC (2022e).
In 2020: CDC (2020).
deaths were attributed to type 2 diabetes: CDC (2020).
we humans have a unique capacity: R.J. Johnson, Stenvinkel, et al. (2020).
“We realized fructose was having effects”: Attia (2020c).
Johnson and his team began investigating: R.J. Johnson and Andrews (2015).
does not put the brakes on this ATP “spending”: R.J. Johnson, Sánchez-Lozada, et al. (2017).
insulin resistance itself is associated with huge increases: Igwe et al. (2015); Matsuzaki et al. (2010); Zethelius and Cederholm (2015).
Globally, heart disease and stroke: Heron (2021); WHO (2019).
estimated 2,300 people: CDC (2022c).
It’s not just men who are at risk: ACS (2022a); Heron (2021).
Fewer Sardinian men: Caselli and Lipsi (2006).
Our vascular network is equally miraculous: Bautch and Caron (2015).
The humble egg: McNamara (2015).
Eating lots of saturated fat: Mensink and Katan (1992).
most of the actual cholesterol that we consume: Lammert and Wang (2005).
“There’s no connection whatsoever”: Jaret (1997).
“cholesterol is not a nutrient of concern”: Dietary Guidelines Advisory Committee (2015).
Fully half of all major adverse cardiovascular events: Sniderman, Thanassoulis, et al. (2016).
Atlas of Atherosclerosis Progression and Regression: Stary (2003).
Autopsy data from young people: Lawson (2016).
Approximately 15 percent of people: Nasir et al. (2022); Uretsky et al. (2011).
in JAMA Cardiology in 2021: Marston et al. (2022).
20 to 30 percent of the US population: Tsimikas et al. (2018).
A class of drug called PCSK9: O’Donoghue et al. (2019).
“Atherosclerosis probably would not occur”: Libby (2021).
there have been only thirteen reported cases: Orphanet (2022).
Instead, we have over eighteen million cases: Ritchie and Roser (2018).
scores of studies showing no ill effects: Dietschy, Turley, and Spady (1993); Ference et al. (2019); Forrester (2010); Jakubowski et al. (2021); Karagiannis et al. (2021); R. Le, Zhao, and Hegele (2022); Libby and Tokgözoğlu (2022); Masana et al. (2018); O’Keefe et al. (2004); Soran, Ho, and Durrington (2018); N. Wang et al. (2020).
Does low HDL-C causally increase the risk: Haase et al. (2012).
Does raising HDL-C causally lower the risk: Voight et al. (2012).
deal-breaking side effects: du Souich, Roederer, and Dufour (2017); Stroes et al. (2015).
statins are associated with a small increase: Mach et al. (2018); C.B. Newman et al. (2019).
an asymptomatic rise in liver enzymes: Jose (2016).
a 2018 JAMA Cardiology paper: Thanassoulis, Sniderman, and Pencina (2018).
“This man had had a virulent and untreatable cancer”: Rosenberg and Barr (1992).
ten-year survival rates nearly doubled: NCI (2022b).
in 2017 there were more cancer deaths: NCI (2021).
This year, if recent trends continue: NCI (2021).
a gene called PTEN: Jamaspishvili et al. (2018).
“These are the starting blocks”: Pollack (2005).
only about 5 to 8 percent of US cancer research funding: Sleeman and Steeg (2010).
the late author Christopher Hitchens: Hitchens (2014).
two key hallmarks of cancer: Hanahan and Weinberg (2011).
a German physiologist named Otto Warburg: Warburg (1924, 1956).
the Warburg effect: Liberti and Locasale (2016).
By the time he died in 1970: Christofferson (2017).
Watson recounted: J.D. Watson (2009).
Cantley, Matthew Vander Heiden, and Craig Thompson argued: Vander Heiden, Cantley, and Thompson (2009).
Globally, about 12 to 13 percent: Avgerinos et al. (2019).
Type 2 diabetes also: Lega et al. (2019).
a family of enzymes called PI3-kinases: Bradley (2004); Fruman et al. (2017).
one study of caloric restriction in humans: Mercken et al. (2013).
The Emperor of All Maladies: Mukherjee (2011).
Published in Nature in 2018: Hopkins et al. (2018).
A randomized trial in 131 cancer patients: de Groot et al. (2020).
using ice cream “as a topping on cake”: ACS (2022c).
In 2010, Rosenberg and his team: Kochenderfer et al. (2010).
The New England Journal of Medicine had recently reported: D.T. Le et al. (2015).
an analysis by oncologists: Gay and Prasad (2017).
One recent paper: Cavazzoni et al. (2020).
immune system can recognize: Attia (2021b); Rosenberg (2021).
Between 80 and 90 percent: Atkins et al. (2000).
and 67 percent of: Taieb et al. (2020).
93 percent chance: Waks et al. (2019).
About 70 percent of people: Hofseth et al. (2020).
In 2020, some 3,640 Americans died: ACS (2022b).
Galleri has been validated: X. Chen et al. (2021).
the e2 version of APOE: Reiman, Arboleda-Velasquez, et al. (2020).
a certain variant of the gene Klotho: Belloy et al. (2020).
Luckily, these mutations are very rare: Cacace, Sleegers, and Van Broeckhoven (2016); Cruchaga et al. (2012); Cuyvers and Sleegers (2016).
Every single one of them failed: Cummings et al. (2022).
“Amyloid and tau define the disease”: Kolata (2020).
“plaque formation and other changes”: Blessed, Tomlinson, and Roth (1968).
Researchers from the Memory and Aging Center: Rabinovici et al. (2019).
A 2013 analysis of preserved tissue: Müller, Winter, and Graeber (2013).
Lewy body dementia as well as: Kaivola et al. (2022).
“She was expecting Oliver Sacks”: Attia (2018c).
“Currently, firm conclusions cannot be drawn”: Daviglus et al. (2010).
A two-year randomized controlled trial: Ngandu et al. (2015).
Two other large European: Rosenberg et al. (2020); Andrieu et al. (2017); van Charante et al. (2016).
a rapid drop in estradiol in women: Mosconi et al. (2018); Rahman et al. (2020); Ratnakumar et al. (2019); Zhou et al. (2020).
new research suggests that women: Yan et al. (2022).
Yet Parkinson’s also appears: Cerri et al. (2019).
dementia has an extremely long prologue: Langa and Levine (2014).
over forty-six million people: Brookmeyer et al. (2018).
according to Francisco Gonzalez-Lima: Attia (2019).
also known as “healthy user bias”: Yasuno et al. (2020).
In their seminal 1968 paper: Blessed, Tomlinson, and Roth (1968).
The brain is a greedy organ: Raichle and Gusnard (2002).
His “barf bag theory”: de la Torre (2016).
“We believed, and still do”: de la Torre (2018).
vascular dementia is currently considered distinct: Wolters and Ikram (2019).
Having type 2 diabetes doubles or triples your risk: Cholerton et al. (2016).
insulin resistance alone is enough: Neth and Craft (2017).
spraying insulin right into subjects’ noses: Freiherr et al. (2013).
One study found that intranasal insulin: Chapman et al. (2018).
The signal event here: Kerrouche et al. (2006).
Brain imaging studies reveal: Reiman, Caselli, et al. (1996); Small et al. (2000); Sperling et al. (2011).
Intriguingly, this reduction appears: Kerrouche et al. (2006).
A woman with one copy: Neu et al. (2017).
There is also some evidence: Montagne et al. (2020).
It was the original human allele: Trumble and Finch (2019).
children carrying APOE e4: Mitter et al. (2012); Oriá et al. (2007).
higher levels of neuroinflammation in e4 carriers: Kloske and Wilcock (2020).
DHA, found in fish oil: Yassine et al. (2017).
ketogenic therapies improved general cognition: Grammatikopoulou et al. (2020).
heavier drinking is itself a risk factor: Slayday et al. (2021).
stress and anxiety-related risk: Maeng and Milad (2015).
grip strength, an excellent proxy: Esteban-Cornejo et al. (2022).
Sleep disruptions and poor sleep are potential drivers: C. Wang and Holtzman (2020).
Studies have found that hearing loss: Zheng et al. (2017).
P. gingivalis has also shown up: Dominy et al. (2019).
reduce the risk of Alzheimer’s by about 65 percent: Laukkanen et al. (2017).
and the risk of ASCVD by 50 percent: Laukkanen et al. (2015).
lowering homocysteine with B vitamins: A. Smith et al. (2010).
while optimizing omega-3 fatty acids: Oulhaj et al. (2016).
Higher vitamin D levels: Maddock et al. (2015).
“Cancer, like insanity”: Proctor (1995).
one person every twelve minutes: NHTSA (2022a).
a very high proportion of fatalities occur at intersections: NHTSA (2022b); Attia (2020b).
77 percent of the US population is like you: Blackwell and Clarke (2018).
Going from zero weekly exercise: Wen et al. (2011).
regular exercisers live as much as a decade longer: Reimers, Knapp, and Reimers (2012).
habitual runners and cyclists: Booth and Zwetsloot (2010).
The benefits of exercise begin: I.-M. Lee and Buchner (2008).
The US government’s physical activity guidelines: HHS (2018).
the single most powerful marker: Mandsager et al. (2018).
A 2018 study in JAMA: Mandsager et al. (2018).
greater relative risk of death than smoking: Mandsager et al. (2018).
Someone in the bottom quartile of VO2 max: Mandsager et al. (2018).
a much larger and more recent study: Kokkinos et al. (2022).
“Cardiorespiratory fitness is inversely associated”: Mandsager et al. (2018).
A ten-year observational study: Li et al. (2018).
at least one study suggests: Artero et al. (2011).
side-by-side comparison of exercise studies versus drug studies: Naci and Ioannidis (2015).
Endurance exercise such as running or cycling: Seifert et al. (2010).
Exercise helps keep the brain vasculature healthy: Barnes and Corkery (2018).
Longitudinal and cross-sectional studies: Westerterp et al. (2021).
One Chilean study: Bunout et al. (2011).
Having more muscle mass on your exoskeleton: Jones et al. (2017).
correlated with a lower risk of falling: Van Ancum et al. (2018).
Eight hundred thousand older people are hospitalized: CDC (2021).
muscle atrophy and sarcopenia: H.-S. Lin et al. (2016).
A recent study of older British adults: Veronese et al. (2022).
subjects who are obese: Nicklas et al. (2015).
or recovering from cancer treatment: K.L. Campbell et al. (2019).
even those who are already elderly and frail: Zhang et al. (2020).
your muscle strength will decline: Danneskiold-Samsøe et al. (2009); Hughes et al. (2001); Lindle et al. (1997).
Zone 2 is one of five levels of intensity: Allen and Coggan (2010).
a fascinating study: San-Millán and Brooks (2018).
a process called mitochondrial biogenesis: Lemasters (2005).
why zone 2 is such a powerful mediator: Kawada and Ishii (2005).
glucose uptake increases as much as one-hundred-fold: Richter (2021).
exercise also activates other pathways: McMillin et al. (2017).
a side benefit of zone 2: Seifert et al. (2010).
this measure of peak aerobic capacity: Mandsager et al. (2018).
Studies suggest that your VO2 max will decline: C.-H. Kim et al. (2016).
it begins to threaten your ability: Shephard (2009).
well-trained octogenarian endurance athletes: Trappe et al. (2013).
increasing your VO2 max: Shephard (2009).
One study found that: Shephard et al. (2009).
fitness of someone decades younger than you: Booth and Zwetsloot (2010); Mandsager et al. (2018).
Robert Marchand: Billat et al. (2017).
An eighty-year-old man: Lexell (1995).
A study of twelve healthy volunteers: Kortebein et al. (2007).
this muscle loss is called sarcopenia: T.N. Kim and Choi (2013).
a broader clinical condition called frailty: Xue (2011).
One study looked at sixty-two frail seniors: Tieland, Dirks, et al. (2012).
“Carrying shaped our species”: Easter (2021).
Many studies suggest that grip strength: Bohannon (2019); Hamer and O’Donovan (2017); Y. Kim et al. (2018); A.B. Newman et al. (2006).
The consensus definition of sarcopenia: Cruz-Jentoft et al. (2019).
In 1985, men ages twenty to twenty-four: Fain and Weatherford (2016).
Epidemiological studies tell us: Lieberman et al. (2021).
According to the CDC: Dahlhamer (2018).
Back pain, in particular: Shmagel et al. (2018).
It is a leading cause of disability: Gaskin and Richard (2012).
Studies of college-age athletes: Boneti Moreira et al. (2014).
The theory behind DNS: Frank, Kobesova, and Kolar (2013).
“DNS beautifully integrates”: Attia (2021a).
Ten seconds is a respectable time: Araujo et al. (2022).
“tech neck”: Tanweer (2021).
Richard Feynman being asked: Dye (1988).
eating an ounce of tree nuts: Naghshi et al. (2020).
eating twelve hazelnuts every day: Bao et al. (2013).
drinking diet sodas and abdominal fat: Azad et al. (2017).
Austin Bradford Hill: Hill (1965).
a very well-publicized 2017 study: Schwingshackl, Schwedhelm, et al. (2018).
someone who smokes cigarettes: Pesch et al. (2012); Proctor (2001); Sasco, Secretan, and Straif (2004); Youlden, Cramb, and Baade (2008).
food is so complex: Ioannidis (2018); Moco et al. (2006); Ninonuevo et al. (2006); Wishart et al. (2007).
“Nutritional epidemiology is a scandal”: Crowe (2018).
David Allison ran an elegant experiment: Ejima et al. (2016).
tainted by healthy user bias: Naimi et al. (2017).
a recent study in JAMA: Biddinger et al. (2022).
Now imagine trying to ensure: WHI (n.d.).
In the end, despite all this effort: Howard et al. (2006).
By the numbers, the nuts-or-olive-oil “Mediterranean” diet: Estruch et al. (2013).
A post hoc analysis of PREDIMED data: Martínez-Lapiscina et al. (2013).
a study published in Science: Colman et al. (2009).
“Dieting Monkeys Offer Hope for Living Longer”: Wade (2009).
in August 2012, another monkey study: Mattison et al. (2012).
“Severe Diet Doesn’t Prolong Life”: Kolata (2012).
lots of plants, lots of starch: Cordain, Miller, et al. (2000).
very metabolically healthy: Cordain, Eaton, et al. (2002); Pontzer et al. (2018).
One reason carbohydrate restriction is so effective: Gibson et al. (2015); Nymo et al. (2017); Phinney and Volek (2018); Sumithran et al. (2013).
Being Latino meant: Oliveira, Cotrim, and Arrese (2019).
chronic drinking has strong associations: Peng et al. (2020).
mainly via its negative effect on sleep: C. Wang and Holtzman (2020).
numerous well-publicized studies: Hines and Rimm (2001); Suzuki et al. (2009).
the Mendelian randomization study in JAMA: Biddinger et al. (2022).
But there is also evidence suggesting: Hanefeld et al. (1999); Kawano et al. (1999); H.-J. Lin et al. (2009); Standl, Schnell, and Ceriello (2011); Watanabe et al. (2011).
A 2011 study looking at twenty thousand people: Pfister et al. (2011).
Another study in 2019: Echouffo-Tcheugui et al. (2019).
Foods high in protein and fat: Franz (1997).
More than one study has found: W. Campbell et al. (2001).
elderly people consuming that RDA of protein (0.8 g/kg/day): Wu (2016).
one gram per pound of body weight per day: Baum, Kim, and Wolfe (2016).
the ideal way to achieve this: Schoenfeld and Aragon (2018).
older people might require more protein: Baum, Kim, and Wolfe (2016).
the Healthy Aging and Body Composition Study: Houston et al. (2008).
boosting protein intake even moderately: Rozentryt et al. (2010).
Adding thirty grams of milk protein: Tieland, van de Rest, et al. (2012).
giving elderly people supplements: Børsheim et al. (2009).
Another study in men with type 2 diabetes: Nuttall and Gannon (2006).
dietary fat also tends to leave one feeling more satiated: Boden et al. (2005); Holt et al. (1995); Samra (2010).
Our per capita consumption of soybean oil: Blasbalg et al. (2011).
the most comprehensive review of this topic: Abdelhamid et al. (2018).
A more recent publication: Hooper et al. (2020).
yet another recent review: Schwingshackl, Zähringer, et al. (2021).
Fasting over long periods: Vendelbo et al. (2014).
lack of nutrients accelerates autophagy: Bagherniya et al. (2018).
and it activates FOXO: Gross, van den Heuvel, and Birnbaum (2008).
The time-restricted mice gained less weight: Hatori et al. (2012).
a sixteen-hour fast for a mouse: Jensen et al. (2013).
A 2020 clinical trial by Ethan Weiss: Lowe et al. (2020).
Two similar studies also found minimal benefit: Jamshed et al. (2019); D. Liu et al. (2022).
subjects can indeed lose weight on alternate-day fasting diets: Varady and Gabel (2019).
One small but revealing study: Templeman et al. (2021).
We now know that even one sleepless night: Dawson and Reid (1997); Lamond and Dawson (1999).
sleep-deprived medical personnel: Mansukhani et al. (2012); Tang et al. (2019).
Poor sleep dramatically increases one’s propensity: Iftikhar et al. (2015).
up to and including type 2 diabetes: Shan et al. (2015).
wreak havoc with the body’s hormonal balance: Leproult and Van Cauter (2010); Reutrakul and Van Cauter (2018); de Zambotti, Colrain, and Baker (2015).
Good sleep, in terms of not only quantity: Goldstein and Walker (2014); Killgore (2013); Krause et al. (2017); Kuna et al. (2012); Motomura et al. (2013); Prather, Bogdan, and Hariri (2013); Rupp, Wesensten, and Balkin (2012); Van Dongen, Maislin, et al. (2003); Van Dongen, Baynard, et al. (2004); Yoo et al. (2007).
It even cleans itself: Reddy and van der Werf (2020).
sleeping well is essential to preserving our cognition: C. Wang and Holtzman (2020).
“[The] decimation of sleep”: Walker (2017).
Every animal engages in some form of sleep: Cirelli and Tononi (2008).
studies conducted in dark caves: Zuccarelli et al. (2019).
Even a single night of bad sleep: Cullen et al. (2019); Fullagar et al. (2015).
Even our ability to perspire is impaired: Dewasmes et al. (1993); Kolka and Stephenson (1988); Sawka, Gonzalez, and Pandolf (1984).
A 2014 observational study: Milewski et al. (2014).
In one study, Stanford basketball players: Mah et al. (2011).
LeBron James makes sleep a key part: Ferriss (2018).
professional drivers displayed far worse reaction time: Jackson et al. (2013).
But a survey conducted by AAA: AAA Foundation (2016).
people who are sleep deprived: Hafner et al. (2017); Killgore (2013); Krause et al. (2017); J. Lim and Dinges (2008); Van Dongen, Maislin, et al. (2003).
people who sleep less chronically: Oyetakin-White et al. (2015).
Sleep researcher Eve van Cauter: Broussard, Ehrmann, et al. (2012).
No fewer than nine different studies: Broussard, Ehrmann, et al. (2012); Broussard, Chapotot, et al. (2015); Buxton et al. (2010); Leproult, Holmbäck, and Van Cauter (2014); Nedeltcheva et al. (2009); Rao et al. (2015); Spiegel, Leproult, and Van Cauter (1999); Stamatakis and Punjabi (2010); Tasali et al. (2008).
Multiple large meta-analyses: Iftikhar et al. (2015); Itani et al. (2017); Shan et al. (2015).
Similar risk associations have been found: Itani et al. (2017).
it also causes glucose to be released: Kuo et al. (2015).
Studies by Eve van Cauter’s group: Spiegel, Tasali, et al. (2004); Spiegel, Leproult, L’hermite-Balériaux, et al. (2004).
Follow-up studies by van Cauter’s group: Bosy-Westphal et al. (2008); Brondel et al. (2010); Broussard, Kilkus, et al. (2016); Calvin et al. (2013); Spaeth, Dinges, and Goel (2015).
Two large meta-analyses: Itani et al. (2017); Yin et al. (2017).
But one particularly interesting study: Dashti et al. (2019).
The MR data confirmed the observational findings: Daghlas et al. (2019).
chronic bad sleep as a powerful potential cause: C. Wang and Holtzman (2020).
we sleep in a series of well-defined stages: Lendner et al. (2020).
the brain clears out its cache: Diekelmann and Born (2010); Wilson and McNaughton (1994).
Researchers have observed: Walker (2009).
When we are young: A.K. Patel, Reddy, and Araujo (2022).
REM sleep is especially helpful: C. Smith and Lapp (1991); Stickgold et al. (2000).
Another very important function: van der Helm and Walker (2009); Hutchison and Rathore (2015).
studies of combat veterans: Repantis et al. (2020).
Perhaps most intriguing: Goldstein-Piekarski et al. (2015).
enough to enter REM: Rasking et al. (2007).
as social animals: Yamazaki et al. (2020).
A few years ago, researchers in Rochester: Iliff et al. (2013).
amyloid-beta and tau, the two proteins: Lucey, McCullough, et al. (2019).
Broader studies have found: Branger et al. (2016); B. Brown et al. (2016); Ju et al. (2013); Spira et al. (2013); Sprecher et al. (2015).
This can become a vicious cycle: C. Wang and Holtzman (2020).
Also, up to half of people: Emamian et al. (2016).
Insomnia affects 30 to 50 percent: Benito-León et al. (2009); Jack et al. (2013); A.S.P. Lim, Kowgier, et al. (2013); A.S.P. Lim, Yu, et al. (2013); Lobo et al. (2008); Osorio et al. (2011).
One study linked poor sleep quality: Potvin et al. (2012).
Meanwhile, superior sleep quality: A.S.P. Lim, Kowgier, et al. (2013); A.S.P. Lim, Yu, et al. (2013).
Successfully treating sleep disturbance: Ancoli-Israel et al. (2008); Moraes et al. (2006).
More research points: Winer et al. (2019).
The first real blockbuster sleeping medication: Saul (2006).
Currently, the US sleep medication market: Business Wire (2021).
One study found that Ambien: Arbon, Knurowska, and Dijk (2015).
a new class of sleep drugs: Herring et al. (2016).
Quviviq (daridorexant): Ziemichód et al. (2022).
Then there are the older benzodiazepine drugs: Picton, Marino, and Nealy (2018).
especially if it also improves sleep architecture: Zheng et al. (2022).
Keep in mind, however: Shahid et al. (2011).
Studies have found that some individuals: Kalmbach et al. (2017).
Not only does non-natural lighting: Hardeland (2013).
One large-scale survey: Gradisar et al. (2013).
according to research by Michael Gradisar: Gradisar et al. (2013).
One of the signal events: Harding, Franks, and Wisden (2020).
It’s counterintuitive: Ebrahim et al. (2013).
More alarming is the finding: C. Smith and Smith (2003).
Most people think of caffeine as a stimulant: Urry and Landolt (2015).
But the half-life of caffeine: IOM (2001).
This is why one of the primary techniques: Maurer et al. (2021).
Another way to help cultivate: Dworak et al. (2007); Youngstedt et al. (2000).
Another way to turn down: D. Kim et al. (2022).
Another very direct way: CDC (2022f).
a man named Ken Baldwin: Friend (2003).
It’s not a surprise: Spillane et al. (2020).
the CDC estimates: Strobe (2021).
These “accidental” overdoses: CDC (2022a).
They were slow-motion suicides: Case et al. (2015).
This category of death: CDC (2022d).
Middle-aged white men and women, in particular: Case and Deaton (2015).
Surveys show that older Americans: Livingston (2019).
Terrence Real’s book: Real (1998).
as David Foster Wallace explained: Wallace (2009).
“résumé virtues”: Brooks (2016).
“When nothing seems to help”: Riis (1901).
Clinical trials have found it to be effective: Asarnow et al. (2021); Linehan et al. (2006).
exposing oneself to the fractal geometric patterns: Hagerhall (2008).
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