You can take the test here (paper) here (online) or here (online).

Happy reading !

Emilie

Steinbach, E., et al. (2024). Comparative analysis of the duodenojejunal microbiome with the oral and fecal microbiomes reveals its stronger association with obesity and nutrition. Gut Microbes. https://doi.org/10.1080/19490976.2024.2405547

Steinbach, E., Belda, E., Alili, R., Adriouch, S., Je/Col-MiMe Group, Chassaing, B., Le Roy, T., & Clément, K. (2024). Comparative analysis of the duodenojejunal microbiome with the oral and fecal microbiomes unveils its role in human severe obesity. medRxiv. https://doi.org/10.1101/2023.12.15.23299964

Steinbach, E. (2023). Investigation of the Duodenojejunal Microbiome in Human Obesity. Doctoral Thesis, Sorbonne Université, Food and Nutrition.
⟨NNT : 2023SORUS403⟩. ⟨tel-04381843⟩

Steinbach, E., et al. (2024). Upper small intestine microbiome in metabolic health: A new field of investigation. Metabolism. https://doi.org/10.1016/j.metabol.2023.155712

Attaye, G., Bel Lassen, P., Adriouch, S., Steinbach, E., et al. (2023). Protein supplementation changes gut microbial diversity and derived metabolites in subjects with type 2 diabetes. iScience. https://doi.org/10.1016/j.isci.2023.107471

Bel Lassen, P., NutriOmics Investigators, et al. (2021). COVID-19 and its severity in bariatric surgery patients. Obesity. (Contributor) https://doi.org/10.1002/oby.23026

Bellicha, A., NutriOmics Investigators, et al. (2022). Effect of COVID-19 lockdowns on physical activity, eating behavior, body weight, and psychological outcomes in a post-bariatric cohort. Obesity Surgery. https://doi.org/10.1007/s11695-022-06069-x

Simor, P., Steinbach, E., Nagy, T., et al. (2018). Lateralized rhythmic acoustic stimulation during daytime NREM sleep enhances slow waves. Sleep. https://doi.org/10.1093/sleep/zsy205

Below is the bibliography for Emilie Steinbach’s book Your Optimal Health (Hardie Grand Ed.).

If you would like to receive the Zotero file, please contact Hardie Grant.

Abernethy, D. R., & Todd, E. L. (1985). Impairment of caffeine clearance by chronic use of low-dose oestrogen-containing oral contraceptives. European Journal of Clinical Pharmacology, 28(4), 425‑428. https://doi.org/10.1007/BF00544361

About the Baltimore Longitudinal Study of Aging. (s. d.). National Institute on Aging. Consulté 10 mai 2024, à l’adresse https://www.nia.nih.gov/research/labs/blsa/about

Achermann, P. (2004). The two-process model of sleep regulation revisited. Aviation, Space, and Environmental Medicine, 75(3 Suppl), A37-43.

Acides gras trans. (s. d.-a). Organisation Mondiale de la Santé. Consulté 21 mai 2024, à l’adresse https://www.who.int/fr/news-room/fact-sheets/detail/trans-fat

Activité physique. (s. d.). Consulté 16 décembre 2024, à l’adresse https://www.who.int/fr/news-room/fact-sheets/detail/physical-activity

Agus, A., Planchais, J., & Sokol, H. (2018). Gut Microbiota Regulation of Tryptophan Metabolism in Health and Disease. Cell Host & Microbe, 23(6), 716‑724. https://doi.org/10.1016/j.chom.2018.05.003

Ahmad, S. R. (2022). Vitamin C for COVID-19 Treatment : Have We Got Enough Evidence? Frontiers in Nutrition, 9, 892561. https://doi.org/10.3389/fnut.2022.892561

Al Khatib, H. K., Harding, S. V., Darzi, J., & Pot, G. K. (2017). The effects of partial sleep deprivation on energy balance : A systematic review and meta-analysis. European Journal of Clinical Nutrition, 71(5), 614‑624. https://doi.org/10.1038/ejcn.2016.201

Albanes, D., Heinonen, O. P., Taylor, P. R., Virtamo, J., Edwards, B. K., Rautalahti, M., Hartman, A. M., Palmgren, J., Freedman, L. S., Haapakoski, J., Barrett, M. J., Pietinen, P., Malila, N., Tala, E., Liippo, K., Salomaa, E.-R., Tangrea, J. A., Teppo, L., Askin, F. B., … Huttunen, J. K. (1996). α-Tocopherol and β-Carotene Supplements and Lung Cancer Incidence in the Alpha-Tocopherol, Beta-Carotene Cancer Prevention Study : Effects of Base-line Characteristics and Study Compliance. JNCI: Journal of the National Cancer Institute, 88(21), 1560‑1570. https://doi.org/10.1093/jnci/88.21.1560

AlEssa, H. B., Bhupathiraju, S. N., Malik, V. S., Wedick, N. M., Campos, H., Rosner, B., Willett, W. C., & Hu, F. B. (2015). Carbohydrate quality and quantity and risk of type 2 diabetes in US women. The American Journal of Clinical Nutrition, 102(6), 1543‑1553. https://doi.org/10.3945/ajcn.115.116558

Aller, R., Luis, D. A. de, Izaola, O., Calle, F. L., Olmo, L. del, Fernandez, L., Arranz, T., & Hernandez, J. M. G. (2004). Effect of soluble fiber intake in lipid and glucose leves in healthy subjects : A randomized clinical trial. Diabetes Research and Clinical Practice, 65(1), 7‑11. https://doi.org/10.1016/j.diabres.2003.11.005

Allès, B., Baudry, J., Méjean, C., Touvier, M., Péneau, S., Hercberg, S., & Kesse-Guyot, E. (2017). Comparison of Sociodemographic and Nutritional Characteristics between Self-Reported Vegetarians, Vegans, and Meat-Eaters from the NutriNet-Santé Study. Nutrients, 9(9), 1023. https://doi.org/10.3390/nu9091023

Almeida, R. P., Schultz, S. A., Austin, B. P., Boots, E. A., Dowling, N. M., Gleason, C. E., Bendlin, B. B., Sager, M. A., Hermann, B. P., Zetterberg, H., Carlsson, C. M., Johnson, S. C., Asthana, S., & Okonkwo, O. C. (2015). Effect of Cognitive Reserve on Age-Related Changes in Cerebrospinal Fluid Biomarkers of Alzheimer Disease. JAMA Neurology, 72(6), 699‑706. https://doi.org/10.1001/jamaneurol.2015.0098

Almeida-Meza, P., Richards, M., & Cadar, D. (2022). Moderating Role of Cognitive Reserve Markers Between Childhood Cognition and Cognitive Aging : Evidence From the 1946 British Birth Cohort. Neurology, 99(12), e1239‑e1250. https://doi.org/10.1212/WNL.0000000000200928

Altaf, R., Gonzalez, I., Rubino, K., & Nemec, E. C. (2021). Folate as adjunct therapy to SSRI/SNRI for major depressive disorder : Systematic review & meta-analysis. Complementary Therapies in Medicine, 61, 102770. https://doi.org/10.1016/j.ctim.2021.102770

Amitriptyline at Low-Dose and Titrated for Irritable Bowel Syndrome as Second-Line Treatment in primary care (ATLANTIS) : A randomised, double-blind, placebo-controlled, phase 3 trial—The Lancet. (s. d.). Consulté 23 décembre 2024, à l’adresse https://www.thelancet.com/article/S0140-6736(23)01523-4/fulltext

Ananthakrishnan, A. N., Khalili, H., Konijeti, G. G., Higuchi, L. M., de Silva, P., Korzenik, J. R., Fuchs, C. S., Willett, W. C., Richter, J. M., & Chan, A. T. (2013). A prospective study of long-term intake of dietary fiber and risk of Crohn’s disease and ulcerative colitis. Gastroenterology, 145(5), 970‑977. https://doi.org/10.1053/j.gastro.2013.07.050

Anderson, J. W., Baird, P., Davis, R. H., Jr, Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition Reviews, 67(4), 188‑205. https://doi.org/10.1111/j.1753-4887.2009.00189.x

Angoorani, P., Ejtahed, H.-S., Hasani-Ranjbar, S., Siadat, S. D., Soroush, A. R., & Larijani, B. (2021). Gut microbiota modulation as a possible mediating mechanism for fasting-induced alleviation of metabolic complications : A systematic review. Nutrition & Metabolism, 18(1), 105. https://doi.org/10.1186/s12986-021-00635-3

Antonio, J., Peacock, C. A., Ellerbroek, A., Fromhoff, B., & Silver, T. (2014). The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition, 11(1), 19. https://doi.org/10.1186/1550-2783-11-19

Appelman, Y., Rijn, B. B. van, Haaf, M. E. ten, Boersma, E., & Peters, S. A. E. (2015). Sex differences in cardiovascular risk factors and disease prevention. Atherosclerosis, 241(1), 211‑218. https://doi.org/10.1016/j.atherosclerosis.2015.01.027

Appleby, P. N., & Key, T. J. (2016). The long-term health of vegetarians and vegans. The Proceedings of the Nutrition Society, 75(3), 287‑293. https://doi.org/10.1017/S0029665115004334

Appleton, K. M., Voyias, P. D., Sallis, H. M., Dawson, S., Ness, A. R., Churchill, R., & Perry, R. (2021). Omega-3 fatty acids for depression in adults. The Cochrane Database of Systematic Reviews, 11(11), CD004692. https://doi.org/10.1002/14651858.CD004692.pub5

Armstrong, L. E., Ganio, M. S., Casa, D. J., Lee, E. C., McDermott, B. P., Klau, J. F., Jimenez, L., Le Bellego, L., Chevillotte, E., & Lieberman, H. R. (2012). Mild Dehydration Affects Mood in Healthy Young Women1,2. The Journal of Nutrition, 142(2), 382‑388. https://doi.org/10.3945/jn.111.142000

Arteaga-Henríquez, G., Simon, M. S., Burger, B., Weidinger, E., Wijkhuijs, A., Arolt, V., Birkenhager, T. K., Musil, R., Müller, N., & Drexhage, H. A. (2019). Low-Grade Inflammation as a Predictor of Antidepressant and Anti-Inflammatory Therapy Response in MDD Patients : A Systematic Review of the Literature in Combination With an Analysis of Experimental Data Collected in the EU-MOODINFLAME Consortium. Frontiers in Psychiatry, 10. https://doi.org/10.3389/fpsyt.2019.00458

Ascherio, A., Rimm, E. B., Giovannucci, E. L., Spiegelman, D., Stampfer, M., & Willett, W. C. (1996). Dietary fat and risk of coronary heart disease in men : Cohort follow up study in the United States. BMJ (Clinical Research Ed.), 313(7049), 84‑90. https://doi.org/10.1136/bmj.313.7049.84

Associations of short sleep duration with appetite‐regulating hormones and adipokines : A systematic review and meta‐analysis—Consensus. (s. d.). Consulté 7 janvier 2025, à l’adresse https://consensus.app/papers/associations-of-short-sleep-duration-with-lin-jiang/b34fc84a17ec5412b348e974c6d5b8fd/?extracted-answer=Short+sleep+duration+is+associated+with+an+increased+ghrelin+level%2C+while+sleep+deprivation+significantly+affects+the+levels+of+both+leptin+and+ghrelin.&q=bad+sleep+leads+to+increased+hunger+and+metabolic+diseases%3F+&pro=on&study_types=meta&lang=en&sjr_min=1&sjr_max=1

Attaye, I., Lassen, P. B., Adriouch, S., Steinbach, E., Patiño-Navarrete, R., Davids, M., Alili, R., Jacques, F., Benzeguir, S., Belda, E., Nemet, I., Anderson, J. T., Alexandre-Heymann, L., Greyling, A., Larger, E., Hazen, S. L., van Oppenraaij, S. L., Tremaroli, V., Beck, K., … Nieuwdorp, M. (2023). Protein supplementation changes gut microbial diversity and derived metabolites in subjects with type 2 diabetes. iScience, 26(8), 107471. https://doi.org/10.1016/j.isci.2023.107471

Attuquayefio, T., Stevenson, R. J., Oaten, M. J., & Francis, H. M. (2017). A four-day Western-style dietary intervention causes reductions in hippocampal-dependent learning and memory and interoceptive sensitivity. PLoS ONE, 12(2), e0172645. https://doi.org/10.1371/journal.pone.0172645

Aucoin, M., LaChance, L., Naidoo, U., Remy, D., Shekdar, T., Sayar, N., Cardozo, V., Rawana, T., Chan, I., & Cooley, K. (2021). Diet and Anxiety : A Scoping Review. Nutrients, 13(12), 4418. https://doi.org/10.3390/nu13124418

Aune, D., Chan, D. S. M., Lau, R., Vieira, R., Greenwood, D. C., Kampman, E., & Norat, T. (2011). Dietary fibre, whole grains, and risk of colorectal cancer : Systematic review and dose-response meta-analysis of prospective studies. BMJ (Clinical Research Ed.), 343, d6617. https://doi.org/10.1136/bmj.d6617

Aune, D., Keum, N., Giovannucci, E., Fadnes, L. T., Boffetta, P., Greenwood, D. C., Tonstad, S., Vatten, L. J., Riboli, E., & Norat, T. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality : Systematic review and dose-response meta-analysis of prospective studies. BMJ (Clinical Research Ed.), 353, i2716. https://doi.org/10.1136/bmj.i2716

Aune, D., Norat, T., Romundstad, P., & Vatten, L. J. (2013). Whole grain and refined grain consumption and the risk of type 2 diabetes : A systematic review and dose-response meta-analysis of cohort studies. European Journal of Epidemiology, 28(11), 845‑858. https://doi.org/10.1007/s10654-013-9852-5

Avena, N. M., & Gold, M. S. (2011). Variety and hyperpalatability : Are they promoting addictive overeating?123. The American Journal of Clinical Nutrition, 94(2), 367‑368. https://doi.org/10.3945/ajcn.111.020164

Avena, N. M., Rada, P., & Hoebel, B. G. (2008). Evidence for sugar addiction : Behavioral and neurochemical effects of intermittent, excessive sugar intake. Neuroscience and Biobehavioral Reviews, 32(1), 20‑39. https://doi.org/10.1016/j.neubiorev.2007.04.019

Balayssac, S., Gilard, V., Zedde, C., Martino, R., & Malet-Martino, M. (2012). Analysis of herbal dietary supplements for sexual performance enhancement : First characterization of propoxyphenyl-thiohydroxyhomosildenafil and identification of sildenafil, thiosildenafil, phentolamine and tetrahydropalmatine as adulterants. Journal of Pharmaceutical and Biomedical Analysis, 63, 135‑150. https://doi.org/10.1016/j.jpba.2012.01.035

Balogh, A., Klinger, G., Henschel, L., Börner, A., Vollanth, R., & Kuhnz, W. (1995). Influence of ethinylestradiol-containing combination oral contraceptives with gestodene or levonorgestrel on caffeine elimination. European Journal of Clinical Pharmacology, 48(2), 161‑166. https://doi.org/10.1007/BF00192743

Barabási, A.-L., Menichetti, G., & Loscalzo, J. (2020). The unmapped chemical complexity of our diet. Nature Food, 1(1), 33‑37. https://doi.org/10.1038/s43016-019-0005-1

Barford, E. (2013). Parasite makes mice lose fear of cats permanently. Nature. https://doi.org/10.1038/nature.2013.13777

Basolo, A., Hohenadel, M., Ang, Q. Y., Piaggi, P., Heinitz, S., Walter, M., Walter, P., Parrington, S., Trinidad, D. D., von Schwartzenberg, R. J., Turnbaugh, P. J., & Krakoff, J. (2020). Effects of underfeeding and oral vancomycin on gut microbiome and nutrient absorption in humans. Nature Medicine, 26(4), 589‑598. https://doi.org/10.1038/s41591-020-0801-z

Batterham, R. L., Heffron, H., Kapoor, S., Chivers, J. E., Chandarana, K., Herzog, H., Roux, C. W. L., Thomas, E. L., Bell, J. D., & Withers, D. J. (2006). Critical role for peptide YY in protein-mediated satiation and body-weight regulation. Cell Metabolism, 4(3), 223‑233. https://doi.org/10.1016/j.cmet.2006.08.001

Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., Phillips, S., Sieber, C., Stehle, P., Teta, D., Visvanathan, R., Volpi, E., & Boirie, Y. (2013). Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People : A Position Paper From the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542‑559. https://doi.org/10.1016/j.jamda.2013.05.021

Bayes, J., Schloss, J., & Sibbritt, D. (2020). Effects of Polyphenols in a Mediterranean Diet on Symptoms of Depression : A Systematic Literature Review. Advances in Nutrition, 11(3), 602‑615. https://doi.org/10.1093/advances/nmz117

Bayes, J., Schloss, J., & Sibbritt, D. (2022). The effect of a Mediterranean diet on the symptoms of depression in young males (the « AMMEND : A Mediterranean Diet in MEN with Depression » study): a randomized controlled trial. The American Journal of Clinical Nutrition, 116(2), 572‑580. https://doi.org/10.1093/ajcn/nqac106

Bekelman, T. A., Santamaría-Ulloa, C., Dufour, D. L., Marín-Arias, L., & Dengo, A. L. (2017). Using the protein leverage hypothesis to understand socioeconomic variation in obesity. American Journal of Human Biology: The Official Journal of the Human Biology Council, 29(3). https://doi.org/10.1002/ajhb.22953

Bell, C., Abrams, J., & Nutt, D. (2001). Tryptophan depletion and its implications for psychiatry. The British Journal of Psychiatry: The Journal of Mental Science, 178, 399‑405. https://doi.org/10.1192/bjp.178.5.399

Bellicha, A., Lassen, P. B., Poitou, C., Genser, L., Marchelli, F., Aron-Wisnewsky, J., Ciangura, C., Jacques, F., Moreau, P., Clément, K., Oppert, J.-M., & NutriOmics Investigators. (2022). Effect of COVID-19 Lockdowns on Physical Activity, Eating Behavior, Body Weight and Psychological Outcomes in a Post-Bariatric Cohort. Obesity Surgery, 32(7), 1‑9. https://doi.org/10.1007/s11695-022-06069-x

Benito, P. J., Cupeiro, R., Ramos-Campo, D. J., Alcaraz, P. E., & Rubio-Arias, J. Á. (2020). A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males. International Journal of Environmental Research and Public Health, 17(4), 1285. https://doi.org/10.3390/ijerph17041285

Berding, K., Vlckova, K., Marx, W., Schellekens, H., Stanton, C., Clarke, G., Jacka, F., Dinan, T. G., & Cryan, J. F. (2021). Diet and the Microbiota-Gut-Brain Axis : Sowing the Seeds of Good Mental Health. Advances in Nutrition (Bethesda, Md.), 12(4), 1239‑1285. https://doi.org/10.1093/advances/nmaa181

Bermingham, K. M., Linenberg, I., Polidori, L., Asnicar, F., Arrè, A., Wolf, J., Badri, F., Bernard, H., Capdevila, J., Bulsiewicz, W. J., Gardner, C. D., Ordovas, J. M., Davies, R., Hadjigeorgiou, G., Hall, W. L., Delahanty, L. M., Valdes, A. M., Segata, N., Spector, T. D., & Berry, S. E. (2024). Effects of a personalized nutrition program on cardiometabolic health : A randomized controlled trial. Nature Medicine, 1‑10. https://doi.org/10.1038/s41591-024-02951-6

Berthelot, E., Etchecopar-Etchart, D., Thellier, D., Lancon, C., Boyer, L., & Fond, G. (2021). Fasting Interventions for Stress, Anxiety and Depressive Symptoms : A Systematic Review and Meta-Analysis. Nutrients, 13(11), 3947. https://doi.org/10.3390/nu13113947

Biesiekierski, J. R. (2017). What is gluten? Journal of Gastroenterology and Hepatology, 32 Suppl 1, 78‑81. https://doi.org/10.1111/jgh.13703

Bini, J., Parikh, L., Lacadie, C., Hwang, J. J., Shah, S., Rosenberg, S. B., Seo, D., Lam, K., Hamza, M., De Aguiar, R. B., Constable, T., Sherwin, R. S., Sinha, R., & Jastreboff, A. M. (2022). Stress-level glucocorticoids increase fasting hunger and decrease cerebral blood flow in regions regulating eating. NeuroImage. Clinical, 36, 103202. https://doi.org/10.1016/j.nicl.2022.103202

Blundell, J. E., & Beaulieu, K. (2023). The complex pattern of the effects of prolonged frequent exercise on appetite control, and implications for obesity. Appetite, 183, 106482. https://doi.org/10.1016/j.appet.2023.106482

Blundell, J. E., Gibbons, C., Beaulieu, K., Casanova, N., Duarte, C., Finlayson, G., Stubbs, R. J., & Hopkins, M. (2020). The drive to eat in homo sapiens : Energy expenditure drives energy intake. Physiology & Behavior, 219, 112846. https://doi.org/10.1016/j.physbeh.2020.112846

Blundell, J. E., Stubbs, R. J., Hughes, D. A., Whybrow, S., & King, N. A. (2003). Cross talk between physical activity and appetite control : Does physical activity stimulate appetite? The Proceedings of the Nutrition Society, 62(3), 651‑661. https://doi.org/10.1079/PNS2003286

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Borbély, A. A., Daan, S., Wirz-Justice, A., & Deboer, T. (2016). The two-process model of sleep regulation : A reappraisal. Journal of Sleep Research, 25(2), 131‑143. https://doi.org/10.1111/jsr.12371

Brennan, N. M., Evans, A. T., Fritz, M. K., Peak, S. A., & von Holst, H. E. (2021). Trends in the Regulation of Per- and Polyfluoroalkyl Substances (PFAS) : A Scoping Review. International Journal of Environmental Research and Public Health, 18(20), Article 20. https://doi.org/10.3390/ijerph182010900

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Bruce, K. R., Steiger, H., Young, S. N., Kin, N. M. K. N. Y., Israël, M., & Lévesque, M. (2009). Impact of acute tryptophan depletion on mood and eating-related urges in bulimic and nonbulimic women. Journal of Psychiatry & Neuroscience : JPN, 34(5), 376‑382.

Brunault, P., Ballon, N., Gaillard, P., Réveillère, C., & Courtois, R. (2014). Validation of the French version of the yale food addiction scale : An examination of its factor structure, reliability, and construct validity in a nonclinical sample. Canadian Journal of Psychiatry. Revue Canadienne De Psychiatrie, 59(5), 276‑284. https://doi.org/10.1177/070674371405900507

Brunault, P., Berthoz, S., Gearhardt, A. N., Gierski, F., Kaladjian, A., Bertin, E., Tchernof, A., Biertho, L., de Luca, A., Hankard, R., Courtois, R., Ballon, N., Benzerouk, F., & Bégin, C. (2020). The Modified Yale Food Addiction Scale 2.0 : Validation Among Non-Clinical and Clinical French-Speaking Samples and Comparison With the Full Yale Food Addiction Scale 2.0. Frontiers in Psychiatry, 11, 480671. https://doi.org/10.3389/fpsyt.2020.480671

Bubu, O. M., Andrade, A. G., Umasabor-Bubu, O. Q., Hogan, M. M., Turner, A. D., de Leon, M. J., Ogedegbe, G., Ayappa, I., Jean-Louis G, G., Jackson, M. L., Varga, A. W., & Osorio, R. S. (2020). Obstructive sleep apnea, cognition and Alzheimer’s disease : A systematic review integrating three decades of multidisciplinary research. Sleep Medicine Reviews, 50, 101250. https://doi.org/10.1016/j.smrv.2019.101250

Bubu, O. M., Brannick, M., Mortimer, J., Umasabor-Bubu, O., Sebastião, Y. V., Wen, Y., Schwartz, S., Borenstein, A. R., Wu, Y., Morgan, D., & Anderson, W. M. (2017). Sleep, Cognitive impairment, and Alzheimer’s disease : A Systematic Review and Meta-Analysis. Sleep, 40(1). https://doi.org/10.1093/sleep/zsw032

Bueno, N. B., Melo, I. S. V. de, Oliveira, S. L. de, & Ataide, T. da R. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss : A meta-analysis of randomised controlled trials. British Journal of Nutrition, 110(7), 1178‑1187. https://doi.org/10.1017/S0007114513000548

Buijze, G. A., Sierevelt, I. N., van der Heijden, B. C. J. M., Dijkgraaf, M. G., & Frings-Dresen, M. H. W. (2016). The Effect of Cold Showering on Health and Work : A Randomized Controlled Trial. PloS One, 11(9), e0161749. https://doi.org/10.1371/journal.pone.0161749

Camilleri, G. M., Verger, E. O., Huneau, J.-F., Carpentier, F., Dubuisson, C., & Mariotti, F. (2013). Plant and animal protein intakes are differently associated with nutrient adequacy of the diet of French adults. The Journal of Nutrition, 143(9), 1466‑1473. https://doi.org/10.3945/jn.113.177113

Cao, X.-L., Wang, S.-B., Zhong, B.-L., Zhang, L., Ungvari, G. S., Ng, C. H., Li, L., Chiu, H. F. K., Lok, G. K. I., Lu, J.-P., Jia, F.-J., & Xiang, Y.-T. (2017). The prevalence of insomnia in the general population in China : A meta-analysis. PLOS ONE, 12(2), e0170772. https://doi.org/10.1371/journal.pone.0170772

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Chambers, L. (2016). Food texture and the satiety cascade. Nutrition Bulletin, 41(3), 277‑282. https://doi.org/10.1111/nbu.12221

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Emilie

Take the test

DUTCH EATING BEHAVIOUR QUESTIONNAIRE (DEBQ)

Questionnaire on Your Eating Behaviour

This questionnaire assesses three dimensions of eating behaviour:

• Emotional Eating (eating in response to emotions)

• External Eating (eating in response to food-related stimuli)

• Cognitive Restraint (intentional restriction of food intake to control weight)

Instructions

Please indicate how often each statement applies to you.

Response scale:

1 = Never
2 = Rarely
3 = Sometimes
4 = Often
5 = Very often
0 = Not applicable

1. Do you feel like eating when you are irritated?

2. Do you feel like eating when you are depressed or discouraged?

3. Do you feel like eating when you feel lonely?

4. Do you feel like eating when you feel abandoned?

5. Do you feel like eating when you are angry?

6. Do you feel like eating when something unpleasant is going to happen?

7. Do you feel like eating when you are worried, tense, or anxious?

8. Do you feel like eating when something upsets you or does not go as you would like?

9. Do you feel like eating when you are annoyed?

10. Do you feel like eating when you are bored or restless?

11. Do you feel like eating when you are anxious?

12. Do you feel like eating when you are disappointed?

13. If food tastes good, do you eat more than usual?

14. If food looks or smells delicious, do you eat more than usual?

15. If you see or smell something delicious, do you feel like eating it?

16. If something delicious is available, do you eat it immediately?

17. When walking past a bakery, do you feel like buying something tasty?

18. When you see other people eating, do you also feel like eating?

19. Do you eat more than usual when you see others eating?

20. If you walk past a snack bar or café, do you feel like going in to get something tasty?

21. When preparing a meal, do you tend to nibble on something?

22. When you have gained some weight, do you eat less than usual?

23. Do you refuse food or drinks offered to you because you are watching your weight?

24. At mealtimes, do you try to eat less than you would like to eat?

25. Do you monitor exactly what you eat?

26. Do you deliberately choose low-calorie foods?

27. When you have eaten too much, do you eat less than usual the next day?

28. Can you resist delicious foods?
    (Scoring is reversed for this item) 5 = Never ; 4 = Rarely ; 3 = Sometimes ; 2 = Often ; 1 = Very often ; 0 = Not applicable

29. Do you deliberately eat less in order not to gain weight?

30. Do you try not to eat between meals because you are watching your weight?

31. In the evening, do you try not to eat because you are watching your weight?

32. When eating, do you take your weight into account?

Scoring

Assign points to each questions

Subscale

Emotional Eating (EE): questions 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12

External Eating (ExE): questions 13, 14, 15, 16, 17, 18, 19, 20, 21

Cognitive Restraint (CR): questions 22, 23, 24, 25, 26, 27, 28*, 29, 30, 31, 32

*Item 28 (“Can you resist delicious foods?”) is reverse scored.

Calculate subscale scores

1. Sum the responses for each subscale

   • Ignore items marked as 0 (Not applicable).

2. Divide the sum by the number of items answered to get the average score for each subscale (range 1–5).

Example:

• Emotional Eating: Sum of 12 items = 36 → Average = 36 ÷ 12 = 3.0

INTERPRETATION GUIDE

Emotional Eating (EE)

• Low (1.0–2.0): Rarely eats in response to emotions.

• Moderate (2.1–3.5): Occasional emotional eating; may benefit from awareness strategies.

• High (3.6–5.0): Frequent emotional eating; consider interventions for stress/emotion management, mindfulness, or CBT-based strategies.

External Eating (ExE)

• Low (1.0–2.0): Rarely influenced by sight/smell of food.

• Moderate (2.1–3.5): Some sensitivity to external cues; can use planning and structured eating.

• High (3.6–5.0): Strong response to external food cues; may benefit from environmental control, mindful eating, and portion strategies.

Cognitive Restraint (CR)

• Low (1.0–2.0): Little intentional control over food intake.

• Moderate (2.1–3.5): Some dietary restraint; may balance flexibility and structure.

• High (3.6–5.0): Strong dietary control; monitor for risk of excessive restriction or counterproductive cycles.

Interpretation notes:

• High Emotional Eating + High Cognitive Restraint = risk for disinhibition under stress.

• High External Eating may indicate susceptibility to overeating in food-rich environments.

• Subscale profiles help tailor behavioral or nutritional interventions.

Feel free to share those results with your GP !

Description

The Dutch Eating Behavior Questionnaire (DEBQ) is a 33-item, self-report tool designed to assess three specific eating styles: emotional, external, and restrained eating. It helps identify habits contributing to weight management issues by measuring how individuals respond to emotions, environmental food cues, and conscious restriction.

Take the Test (Sample Items & Structure)
The DEBQ uses a 5-point Likert scale (1=Never, 5=Very Often) to measure, for instance, how often you eat more when stressed or when food looks good.

• Restrained Eating (10 items): Focuses on limiting food intake. Example: Do you try to eat less of the foods you like to avoid gaining weight?

• Emotional Eating (13 items): Relates eating to emotions. Example: Do you have a desire to eat when you are depressed or discouraged?

• External Eating (10 items): Relates eating to environmental cues. Example: Do you have a desire to eat when you see food or smell food?

Interpretation

• High Restraint: Often indicates chronic dieting or, paradoxically, susceptibility to overeating when willpower fails.

• High Emotional/External: Strongly linked to higher weight, as food is used for comfort or in response to triggers rather than hunger.

Brunault et al., 2015 ; Lluch et al., 1996

Take the test

Please answer the following questions below by YES (1 point) or NO (0 points) to determine if you might be at risk.

Snoring ?
Do you Snore Loudly (loud enough to be heard through closed doors or your bed-partner elbows you for snoring at night)?

Yes / NO

Tired ?
Do you often feel Tired, Fatigued, or Sleepy during the daytime (such as falling asleep during driving or talking to someone)?

Yes / NO

Observed ?
Has anyone Observed you Stop Breathing or Choking/Gasping during your sleep ?

Yes / NO

Pressure ?
Do you have or are being treated for High Blood Pressure ?

Yes / NO

Body Mass Index more than 35 kg/m²?

Find a body Mass Index Calculator and take the test here.

Yes / NO

Age older than 50 ?

Yes / NO

Neck size large ? (Measured around Adams apple)
Is your shirt collar 16 inches / 40cm or larger?

Yes / NO

Gender = Male ?

Yes / NO

Results

For general population
OSA - Low Risk : Yes to 0 - 2 questions
OSA - Intermediate Risk : Yes to 3 - 4 questions
OSA - High Risk : Yes to 5 - 8 questions
or Yes to 2 or more of 4 STOP questions + male gender
or Yes to 2 or more of 4 STOP questions + BMI > 35kg/m²
or Yes to 2 or more of 4 STOP questions + neck circumference 16 inches / 40cm


References
Chung F et al. Anesthesiology 2008; 108: 812-821,
Chung F et al Br J Anaesth 2012; 108: 768-775,
Chung F et al J Clin Sleep Med Sept 2014.

Take the test here, or below.

Important Information Before You Start

• Purpose: This survey asks about your eating habits over the past year.

• Target Foods: When the questions mention “certain foods,” please think of any food similar to these:

  • Sweets: Ice cream, chocolate, donuts, cookies, cake, candy.

  • Starches: White bread, rolls, pasta, rice.

  • Salty Snacks: Chips, pretzels, crackers.

  • Fatty Foods: Steak, bacon, hamburgers, cheeseburgers, pizza, French fries.

  • Sugary Drinks: Soda/pop.

• Disclaimer: This is an awareness tool. Unless professionally qualified, do not use this for medical diagnosis. If you feel you have a serious problem with disordered eating, please consult a healthcare professional.

How to Understand Your Results

The YFAS scores are based on 8 symptoms derived from the DSM criteria for dependence.

Step 1: Check for “Symptom Presence” A symptom is considered “present” if you meet the threshold for the related questions:

1. Loss of Control: (Qs 1, 2, or 3) Score of 4 or higher.

2. Unsuccessful attempts to quit: (Qs 4, 21, 22, or 23) Look for persistent desire or failed attempts.

3. Time spent / recovery: (Qs 5, 6, or 7) Score of 4 or higher.

4. Reduction of activities: (Qs 8, 9, 10, or 11) Score of 4 or higher.

5. Continued use despite problems: (Q 19) Answered “Yes”.

6. Tolerance: (Q 20) Answered “Yes”.

7. Withdrawal: (Qs 12, 13, or 14) Score of 4 or higher.

8. Significant Impairment/Distress: (Qs 15 or 16) Score of 4 or higher.

Step 2: Determine Addiction Level

• 0-1 Symptom: No food addiction.

• 2-3 Symptoms: Mild food addiction.

• 4-5 Symptoms: Moderate food addiction.

• 6+ Symptoms: Severe food addiction.

Conclusion

If your score indicates moderate or severe dependency, don’t panic. Understanding the biological impact of ultra-processed foods on our brain’s reward system is the first step toward reclaiming balance. Strategies like mindful eating, stress management, and a microbiome-friendly diet can help significantly.

References: Gearhardt, A.N., Corbin, W.R., & Brownell, K.D. (2009). Preliminary validation of the Yale Food Addiction Scale. Appetite.

Feed Your Brain® Bread: Method

You will need:

• A loaf pan: 12 × 25 cm

• A convection oven

Ingredients: We will always use:

• The widest possible variety of oilseeds (various seeds and nuts)

• Water

• A pinch of salt

• A fat source: cold-pressed extra-virgin olive oil, coconut oil, etc.

Sometimes, depending on the version:

• Legumes or grains soaked for 24–48 hours

• Psyllium husk

• Sourdough starter

• Dried fruit (e.g., dates)

• Various spices

Feed Your Brain® Bread: Gluten-free version with eggs and psyllium

Eat just one slice of this bread, and you will have already checked off over 20 plant-based foods. Add half an avocado, baby greens, sprouts, fresh herbs, chili flakes, and pepper to create a delicious avocado toast (topped with two soft-boiled eggs and a bit of cottage cheese). You could also opt for hazelnut butter, crushed dark chocolate, and fruit pieces, and you will nearly reach the goal of 30 plant-based foods per week (see p. 204).

Ingredients:

• 400 mL water

• 400 g mixed raw, organic seeds (e.g., 50g each of chia, golden flax, brown flax, poppy, sunflower, pumpkin, toasted black sesame, and toasted white sesame).

• 250 g mixed raw, organic nuts, crushed (e.g., 50g each of blanched almonds, pecans, walnuts, roasted hazelnuts, and cashews).

• 50 g organic quinoa (rinsed thoroughly and soaked for 24 hours).

• 5 large organic or Omega-3 enriched eggs.

• 50 g organic cold-pressed extra virgin olive oil.

• 5 tbsp blond psyllium husk.

• 2 tsp salt.

• 2 to 5 tsp spices (Choose a blend like Gingerbread, Mediterranean, Oriental, Chocolate, or Citrus & Ginger).

Instructions:

1. Optional Prep: Rinse seeds and nuts separately and soak for 24 hours in the fridge. You can also ferment the crushed nuts and seeds with sourdough starter for an extra 24–48 hours. Note: Do not rinse or soak chia or flax seeds as they will clump.

2. Make the Gel: Mix psyllium powder and hot water in a bowl; let sit for 5 minutes until a thick gel forms.

3. Mix Dry Ingredients: Coarsely chop the nuts and almonds. In a bowl, combine all dry ingredients with the olive oil (nuts, seeds, spices, dried fruit, and salt).

4. Combine: Add the psyllium gel; mix and knead well with your hands.

5. Rest: Let the mixture sit for 1 hour.

6. Preheat & Prep: Line a loaf pan with parchment paper and preheat the oven to 170°C.

7. Add Eggs: In a large bowl, lightly beat the eggs. Incorporate all other ingredients until the mixture is homogeneous.

8. Bake: Pour into the pan, press down firmly, and smooth the surface. Bake in the center of the oven for 1 hour.

9. Cool: Let the Feed Your Brain® bread cool completely before removing it from the mold.

Storage:

• Keeps for 4 days in an airtight container in the fridge.

• For longer storage, slice and freeze in an airtight container.

• Enjoy fresh or toasted.

PS: I “batch prep” 5 to 6 loaves at a time to last a month. Share your creations in the comments!

Administration

A self-report, paper-and-pencil measure, the scale requires between 10 and 15 min for completion.

Instructions:

1. Read each question carefully before answering.

2. Answer all questions.

3. Answer the questions in order.

4. Answer each question independently. Do not go back to check or change your answers.

5. For multiple-choice questions, mark a cross next to only one answer. For scales, place a cross at the appropriate point.

6. Answer as honestly as possible. Your results will remain confidential.

7. You may add comments in the space provided under each question if necessary.

You can take the test here , or below.

Instructions

1. Please read each question very carefully before answering.

2. Answer ALL questions.

3. Answer questions in numerical order.

4. Each question should be answered independently of others. Do NOT go back and check your answers.

5. For each question, select ONE answer only. For scale-based questions, mark the point that best corresponds to your feeling.

6. Please answer as honestly as possible. Your results will remain strictly confidential.

The Questionnaire

1. Considering only your own “feeling best” rhythm, at what time would you get up if you were entirely free to plan your day?

• 5:00 - 6:30 AM (5 points)

• 6:30 - 7:45 AM (4 points)

• 7:45 - 9:45 AM (3 points)

• 9:45 - 11:00 AM (2 points)

• 11:00 AM - 12:00 PM (1 point)

2. Considering only your own “feeling best” rhythm, at what time would you go to bed if you were entirely free to plan your evening?

• 8:00 - 9:00 PM (5 points)

• 9:00 - 10:15 PM (4 points)

• 10:15 PM - 12:30 AM (3 points)

• 12:30 - 1:45 AM (2 points)

• 1:45 - 3:00 AM (1 point)

3. If there is a specific time at which you have to get up in the morning, to what extent are you dependent on being woken up by an alarm clock?

• Not at all dependent (4 points)

• Slightly dependent (3 points)

• Fairly dependent (2 points)

• Very dependent (1 point)

4. Assuming adequate environmental conditions, how easy do you find getting up in the mornings?

• Not at all easy (1 point)

• Not very easy (2 points)

• Fairly easy (3 points)

• Very easy (4 points)

5. How alert do you feel during the first half hour after having woken in the mornings?

• Not at all alert (1 point)

• Slightly alert (2 points)

• Fairly alert (3 points)

• Very alert (4 points)

6. How is your appetite during the first half-hour after having woken in the mornings?

• Very poor (1 point)

• Fairly poor (2 points)

• Fairly good (3 points)

• Very good (4 points)

7. During the first half-hour after having woken in the morning, how tired do you feel?

• Very tired (1 point)

• Fairly tired (2 points)

• Fairly refreshed (3 points)

• Very refreshed (4 points)

8. When you have no commitments the next day, at what time do you go to bed compared to your usual bedtime?

• Seldom or never later (4 points)

• Less than one hour later (3 points)

• 1-2 hours later (2 points)

• More than two hours later (1 point)

9. You have decided to engage in some physical exercise. A friend suggests that you do this for one hour twice a week between 7:00-8:00 AM. Bearing in mind only your own “feeling best” rhythm, how do you think you would perform?

• Would be on good form (4 points)

• Would be on reasonable form (3 points)

• Would find it difficult (2 points)

• Would find it very difficult (1 point)

10. At what time in the evening do you feel tired and as a result in need of sleep?

• 8:00 - 9:00 PM (5 points)

• 9:00 - 10:15 PM (4 points)

• 10:15 PM - 12:45 AM (3 points)

• 12:45 - 2:00 AM (2 points)

• 2:00 - 3:00 AM (1 point)

11. You wish to be at your peak performance for a test which you know is going to be mentally exhausting and lasting for two hours. If you were entirely free to plan your day, which ONE of these four testing times would you choose?

• 8:00 - 10:00 AM (6 points)

• 11:00 AM - 1:00 PM (4 points)

• 3:00 - 5:00 PM (2 points)

• 7:00 - 9:00 PM (0 points)

12. If you went to bed at 11:00 PM, at what level of tiredness would you be?

• Not at all tired (0 points)

• A little tired (2 points)

• Fairly tired (3 points)

• Very tired (5 points)

13. For some reason you have gone to bed several hours later than usual, but there is no need to get up at any particular time the next morning. Which ONE of the following are you most likely to experience?

• Will wake up at usual time and will NOT fall asleep (4 points)

• Will wake up at usual time and will doze thereafter (3 points)

• Will wake up at usual time but will fall asleep again (2 points)

• Will NOT wake up until later than usual (1 point)

14. One night you have to remain awake between 4:00-6:00 AM for a night watch. You have no commitments the next day. Which ONE of these alternatives suits you best?

• Would NOT go to bed until watch was over (1 point)

• Would take a nap before and sleep after (2 points)

• Would take a good sleep before and nap after (3 points)

• Would take ALL sleep before watch (4 points)

  +3

15. You have to do two hours of hard physical work. If you were entirely free to plan your day, which ONE of these times would you choose?

• 8:00 - 10:00 AM (4 points)

• 11:00 AM - 1:00 PM (3 points)

• 3:00 - 5:00 PM (2 points)

• 7:00 - 9:00 PM (1 point)

16. You have decided to engage in hard physical exercise. A friend suggests that you do this for one hour twice a week between 10:00-11:00 PM. How well do you think you would perform?

• Would be on good form (1 point)

• Would be on reasonable form (2 points)

• Would find it difficult (3 points)

• Would find it very difficult (4 points)

17. Suppose that you can choose your own work hours (assume a 5-hour workday). Which FIVE CONSECUTIVE HOURS would you select?

• 5 hours starting between 4:00 AM and 8:00 AM (5 points)

• 5 hours starting between 8:00 AM and 9:00 AM (4 points)

• 5 hours starting between 9:00 AM and 2:00 PM (3 points)

• 5 hours starting between 2:00 PM and 5:00 PM (2 points)

• 5 hours starting between 5:00 PM and 4:00 AM (1 point)

18. At what time of the day do you think that you reach your “feeling best” peak?

• 5:00 AM - 8:00 AM (5 points)

• 8:00 AM - 10:00 AM (4 points)

• 10:00 AM - 5:00 PM (3 points)

• 5:00 PM - 10:00 PM (2 points)

• 10:00 PM - 5:00 AM (1 point)

19. One hears about “morning” and “evening” types of people. Which ONE of these types do you consider yourself to be?

• Definitely a “morning” type (6 points)

• Rather more a “morning” than an evening type (4 points)

• Rather more an “evening” than a “morning” type (2 points)

• Definitely an “evening” type (0 points)

Scoring and Interpretation

To obtain your global score, total the points from all 19 items.

• 70–86: Definitely morning type

• 59–69: Moderately morning type

• 42–58: Neither type (Intermediate)

• 31–41: Moderately evening type

• 16–30: Definitely evening type

Note: Research suggests these cutoffs may vary slightly based on your geographic region and local circadian variations.

Horne, J. A., & Östberg, O. (1976). A self-assessment questionnaire to determine morningness-eveningness in human circadian rhythms. International Journal of Chronobiology, 4 , 97–110.

If you are here, it’s because you scanned one of the QR codes from my book Your Optimal Health (Hardie Grand ed.). And that’s perfect, because I love this recipe!

I always prepare this sauce in large quantities. Why? Because it’s ultra-practical! I use it for a first dinner, then I keep a glass tupperware in the fridge to reheat it the next day “shakshuka style,” with two eggs and some crumbled feta. I also freeze a portion for an express dinner on a lazy day: all I’ll have to do is boil the pasta! 😉 Besides, most of the time, I replace the pasta with chickpeas or quinoa.

This recipe proves that a single dish can be an excellent source of plant diversity and that pasta can indeed be a “healthy” meal. And if you like these kinds of tips, find my revisited puttanesca recipe (my favorite!) in my newsletter.

Ingredients:

• 800g crushed tomatoes

• 200g tomato purée (passata)

• 400g Portobello or button mushrooms, finely chopped

• 300g black Beluga lentils (or 600g cooked)

• A bouquet garni (bay leaf and thyme)

• 3 tbsp tomato paste

• 2 onions, finely chopped

• 2 carrots, finely chopped

• 2 celery stalks, finely chopped

• 3 cloves of garlic, finely chopped

• Harissa, Espelette pepper, or a small bird’s eye chili (adjust to your heat tolerance!)

• Olive oil

• 50 to 100g of pasta per person (linguine or other) – can be served over chickpeas, white beans, or quinoa for a pasta-free alternative.

• Grated Parmesan (yum)

Instructions:

1. Cook the lentils: Rinse them thoroughly, then simmer for 30 to 40 minutes in three times their volume of water. Drain and set aside. Ideally, soak them for 24 to 48 hours after rinsing (optional; this requires organization as you need to plan the soaking a day or two in advance).

2. Prepare the mushrooms: Chop them, then sauté over medium heat with a little butter until their water evaporates and they reach a meltingly soft texture. Set aside.

3. Brown the garlic and onions: Gently heat olive oil in a pan, add the garlic and onions. Do not let the oil sizzle or smoke; maintain a moderate temperature.

4. Prepare the soffritto: Finely chop the carrots, celery, and chili, then gradually add them to the onions. Sauté for a few minutes.

5. Add the sauce: Incorporate the tomatoes (crushed, purée, and paste) and the bouquet garni. Mix well.

6. Simmer: Cook over low heat for 30 minutes.

7. Incorporate the lentils and mushrooms: Simmer for another 5 minutes. Optionally, add miso or soy sauce for a deeper umami flavor. Salt and pepper to taste.

8. Remove the bay leaf and thyme.

9. Cook the pasta (AL DENTE!): Plunge them into a large amount of salted boiling water, drain quickly, then mix them directly with the sauce to coat them well.

10. Serve: With a drizzle of olive oil and grated Parmesan if desired.

Pro-tip: For even more flavor, let the sauce rest for a few hours before reheating. As my twin sister Pauline would say: “Anything with tomato is better the next day!” If you’re the lazy type in the kitchen, make a bit more than necessary: you’ll have several meals ready for the price of one. Freezer or fridge—it’s up to you to get organized! 😉

“Anything with tomato is better the next day!” — Pauline Steinbach 🤌🏽