Three energies, three weeks (page 5)
Porges SW (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. W. W. Norton.The framework behind the three states and the 1 to 10 scale. It is a theory, and parts of it are debated.
Food and mood (pages 6 and 7)
Jacka FN et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the SMILES trial). BMC Medicine 15:23. doi.org/10.1186/s12916-017-0791-yThe 1 in 3 and 1 in 12 remission figures, and the 8 in 10 already on treatment.
Bizzozero-Peroni B et al. (2025). The impact of the Mediterranean diet on alleviating depressive symptoms in adults: a systematic review and meta-analysis of randomised controlled trials. Nutrition Reviews 83(1):29-39. doi.org/10.1093/nutrit/nuad176Later trials: promising results, low certainty.
Bayes J et al. (2022). The effect of a Mediterranean diet on the symptoms of depression in young males (AMMEND): a randomised controlled trial. American Journal of Clinical Nutrition 116(2):572-580. doi.org/10.1093/ajcn/nqac106A second trial with a positive result.
Marx W et al. (2023). Clinical guidelines for the use of lifestyle-based mental health care in major depressive disorder (WFSBP and ASLM taskforce). World Journal of Biological Psychiatry 24(5):333-386. doi.org/10.1080/15622975.2022.2112074Food alongside care, not instead of it.
Lane MM et al. (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ 384:e077310. doi.org/10.1136/bmj-2023-077310Higher intakes linked with a higher risk of depression, from observational studies.
Lassale C et al. (2019). Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Molecular Psychiatry 24:965-986. doi.org/10.1038/s41380-018-0237-8Mediterranean-style eating as the pattern studied most for mood.
Bach-Faig A et al. (2011). Mediterranean diet pyramid today: science and cultural updates. Public Health Nutrition 14(12A):2274-2284. doi.org/10.1017/S1368980011002515The food pyramid on page 7.
Counting plants (page 8)
McDonald D et al. (2018). American Gut: an open platform for citizen science microbiome research. mSystems 3(3):e00031-18. doi.org/10.1128/mSystems.00031-18More than 30 plants a week and more varied gut bacteria, compared with 10 or fewer.
The blue zones (page 9)
Buettner D (2008). The Blue Zones. National Geographic.The idea of the five places.
Newman SJ (2024). Supercentenarian and remarkable age records exhibit patterns indicative of clerical errors and pension fraud. bioRxiv preprint, not peer reviewed. biorxiv.org/content/10.1101/704080v4Why the oldest age records are debated.
Paluch AE et al. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health 7(3):e219-e228. doi.org/10.1016/S2468-2667(21)00302-9Everyday movement and a lower risk of dying early.
Goyal M et al. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine 174(3):357-368. doi.org/10.1001/jamainternmed.2013.13018Small to moderate benefits for anxiety and low mood.
Cohen R, Bavishi C, Rozanski A (2016). Purpose in life and its relationship to all-cause mortality and cardiovascular events: a meta-analysis. Psychosomatic Medicine 78(2):122-133. doi.org/10.1097/PSY.0000000000000274About a sixth lower risk of dying early.
Holt-Lunstad J, Smith TB, Layton JB (2010). Social relationships and mortality risk: a meta-analytic review. PLoS Medicine 7(7):e1000316. doi.org/10.1371/journal.pmed.1000316148 studies, about 50% better odds of survival.
Feeding your gut (page 10)
National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand: dietary fibre. eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-fibreThe adequate intakes and suggested targets.
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology 11:506-514. doi.org/10.1038/nrgastro.2014.66What counts as a probiotic.
Sá Filho AS et al. (2026). "Attacking" the gut-brain axis with psychobiotics: an umbrella review of depressive and anxiety symptoms. Pharmaceuticals 19(1):156. doi.org/10.3390/ph19010156Probiotic supplements and mood: some benefit, mostly low-quality reviews.
Your gut and brain (page 11)
Breit S et al. (2018). Vagus nerve as modulator of the brain-gut axis in psychiatric and inflammatory disorders. Frontiers in Psychiatry 9:44. doi.org/10.3389/fpsyt.2018.00044Most vagus nerve fibres carry messages up to the brain.
Cryan JF et al. (2019). The microbiota-gut-brain axis. Physiological Reviews 99(4):1877-2013. doi.org/10.1152/physrev.00018.2018How gut and brain signal each other, and how much comes from animal studies.
Yano JM et al. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell 161(2):264-276. doi.org/10.1016/j.cell.2015.02.047Most of the body's serotonin is made in the gut.
Vanuytsel T et al. (2014). Psychological stress and corticotropin-releasing hormone increase intestinal permeability in humans by a mast cell-dependent mechanism. Gut 63(8):1293-1299. doi.org/10.1136/gutjnl-2013-305690Stress and the gut lining, in a small human study.
Sleep (page 12)
Barrett LF (2017). How Emotions Are Made: The Secret Life of the Brain. Houghton Mifflin Harcourt.The body budget idea.
Al Khatib HK et al. (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. doi.org/10.1038/ejcn.2016.201People eat more after a short night.
Yoo SS et al. (2007). The human emotional brain without sleep: a prefrontal amygdala disconnect. Current Biology 17(20):R877-R878. doi.org/10.1016/j.cub.2007.08.007Small things can feel bigger after poor sleep.
Balasubramanian I et al. (2026). Prevalence and incidence of depressive, anxiety, and insomnia symptoms in perimenopausal and postmenopausal women: systematic review and meta-analysis. General Hospital Psychiatry 100:325-335. doi.org/10.1016/j.genhosppsych.2026.03.010Sleep often gets harder around menopause.
When your gut plays up (page 13)
Leserman J, Drossman DA (2007). Relationship of abuse history to functional gastrointestinal disorders and symptoms: some possible mediating mechanisms. Trauma, Violence & Abuse 8(3):331-343. doi.org/10.1177/1524838007303240Hard life experiences and gut troubles.
Joshee S et al. (2022). Meta-analysis and systematic review of the association between adverse childhood events and irritable bowel syndrome. Journal of Investigative Medicine 70(6):1342-1351. doi.org/10.1136/jim-2021-002109The link with childhood adversity, strongest in women.
Junaid MU et al. (2024). Evaluating the association of childhood sexual abuse with the development of irritable bowel syndrome later in life: a systematic review. Journal of the Pakistan Medical Association 74(5):939-945. doi.org/10.47391/JPMA.9542About double the odds of IBS.
Wegman HL, Stetler C (2009). A meta-analytic review of the effects of childhood abuse on medical outcomes in adulthood. Psychosomatic Medicine 71(8):805-812. doi.org/10.1097/PSY.0b013e3181bb2b46Childhood abuse and adult physical health, gut included.
The practices
Zaccaro A et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience 12:353. doi.org/10.3389/fnhum.2018.00353Slow breathing and its effects on your body and mood.
Lally P et al. (2010). How are habits formed: modelling habit formation in the real world. European Journal of Social Psychology 40(6):998-1009. doi.org/10.1002/ejsp.674Habits take anywhere from a few weeks to several months to become automatic.
Protein and the recipe tips
Harris S, DePalma J, Barkoukis H (2025). Protein and aging: practicalities and practice. Nutrients 17(15):2461. doi.org/10.3390/nu17152461About 25 to 30g of protein a meal.
Sims ST et al. (2023). International Society of Sports Nutrition position stand: nutritional concerns of the female athlete. Journal of the International Society of Sports Nutrition 20(1):2204066. doi.org/10.1080/15502783.2023.2204066The higher end of protein for perimenopause, menopause and strength training.
Cardwell G et al. (2018). A review of mushrooms as a potential source of dietary vitamin D. Nutrients 10(10):1498. doi.org/10.3390/nu10101498Mushrooms in the sun and vitamin D.
National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand. eatforhealth.gov.au/nutrient-reference-valuesWhat calcium, iron, vitamin K and vitamin D do, and how much protein you need.
Last updated November 2026. Questions about a source? Email info@evenflowlifestylemedicine.com.