Works Cited
Reliable Sources
Below you’ll find links to the studies, articles, and resources referenced in our YouTube content, so you can review the information directly and explore topics in greater depth.
Cited in Episode 1
The UC Berkeley Hunger-Satiety Scale
The UC Berkeley Hunger–Satiety Scale is a self-awareness tool designed to help individuals recognize and respond to their body’s natural hunger and fullness signals. The scale typically ranges from extreme hunger to uncomfortable fullness, encouraging mindful eating rather than rigid dieting. It’s often used in nutrition education to support healthier relationships with food and more intuitive eating habits.
Cited in Episodes 2 and 4
Dr. Jason Fung, The Obesity Code (paperback, 2016)
The Obesity Code (2016) by Dr. Jason Fung explores the hormonal factors behind weight gain, arguing that insulin plays a key role in fat storage and metabolic health. Challenging the traditional calorie-focused model, the book discusses how diet patterns—particularly sugar intake and meal frequency—affect the body’s ability to regulate weight. It also outlines approaches such as reducing refined carbohydrates and incorporating intermittent fasting to support healthier metabolism.
Cited in Episode 3
Chris Van Tulleken, Ultra-Processed People: Why We Can’t Stop Eating Food That Isn’t Food (2023)
Ultra-Processed People: Why We Can’t Stop Eating Food That Isn’t Food (2023) by Chris Van Tulleken explores how highly processed foods affect our brains, metabolism, and eating behaviors. Drawing on scientific research, the book explains why these engineered products are especially addictive and contribute to weight gain and poor health. It also discusses how food systems and industry practices shape what we eat and offers insights into eating more whole, unprocessed foods.
