🐟 The Sardine Fast
De bewijsbasis

De wetenschap achter het boek

The Sardine Fast citeert 35 peer-reviewed artikelen — elk ervan verifieerbaar op PubMed of Google Scholar. Hieronder staat een representatieve selectie, gegroepeerd per onderwerp. De volledige geannoteerde bibliografie, met een alinea over elke studie, is hoofdstuk 30 van het boek.

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Autophagy

1992

Autophagy in yeast demonstrated with proteinase-deficient mutants and conditions for its induction

Takeshige K., Baba M., Tsuboi S., Noda T., Ohsumi Y.
Journal of Cell Biology, 119(2), 301–311

The foundational autophagy paper. Earned Ohsumi the 2016 Nobel Prize in Physiology or Medicine.

Fasting

2019

Effects of intermittent fasting on health, aging, and disease

de Cabo R., Mattson M. P.
New England Journal of Medicine, 381, 2541–2551

The canonical NEJM review of intermittent fasting — physiology, clinical evidence, practical protocols.

2018

Flipping the metabolic switch: understanding and applying the health benefits of fasting

Anton S. D., et al.
Obesity, 26(2), 254–268

Coined the 'metabolic switch' — the 12–36h window where the body shifts from glucose to fat-derived ketones.

2018

Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes

Sutton E. F., et al.
Cell Metabolism, 27(6), 1212–1221

Decoupled fasting benefits from weight loss — the answer to 'it's just calorie restriction.'

Ketosis

2017

β-Hydroxybutyrate: a signaling metabolite

Newman J. C., Verdin E.
Annual Review of Nutrition, 37, 51–76

BHB is not just fuel — it's an HDAC inhibitor that regulates inflammation and gene expression.

Omega-3

2017

Omega-3 fatty acids and inflammatory processes: from molecules to man

Calder P. C.
Biochemical Society Transactions, 45(5), 1105–1115

Why the EPA/DHA in oily fish like sardines dampen chronic inflammation.

2011

Balancing the benefits of n-3 PUFA and the risks of methylmercury exposure from fish consumption

Mahaffey K. R., Sunderland E. M., Chan H. M., et al.
Nutrition Reviews, 69(9), 493–508

The toxicology case for small fish: sardines sit near the bottom for methylmercury.

Insulin

2018

Effectiveness and safety of a novel care model for the management of type 2 diabetes at 1 year

Hallberg S. J., et al.
Diabetes Therapy, 9(2), 583–612

One-year results of nutritional ketosis for type-2-diabetes remission — best-in-class clinical evidence.

2019

Long-term effects of a novel continuous remote care intervention including nutritional ketosis for the management of type 2 diabetes

Athinarayanan S. J., et al.
Frontiers in Endocrinology, 10, 348

Two-year follow-up: sustained remission, not a short-term fluke.

Visceral fat

2013

Pathophysiology of human visceral obesity: an update

Tchernof A., Després J-P.
Physiological Reviews, 93(1), 359–404

The definitive reference on why visceral fat is the metabolically dangerous kind.

Stem cells

2014

Prolonged fasting reduces IGF-1/PKA to promote hematopoietic-stem-cell-based regeneration and reverse immunosuppression

Cheng C-W., et al. (Longo lab)
Cell Stem Cell, 14(6), 810–823

Mechanistic evidence that fasts beyond 48–72h trigger stem-cell-based regeneration.

2015

A periodic diet that mimics fasting promotes multi-system regeneration, enhanced cognitive performance, and healthspan

Brandhorst S., et al.
Cell Metabolism, 22(1), 86–99

Fasting-mimicking diets recover much of a water fast's benefit with food on board — the sardine-fast rationale.

Elke bewering, onderbouwd.

Lees de volledige bewijsbasis — en de protocollen die erop zijn gebouwd — in The Sardine Fast.

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