These articles explore the body, the mind, the environment, and the systems that shape human health. Each piece is written to make complex ideas easier to understand, whether the topic is training, nutrition, sleep, stress, digestion, symptoms, physiology, disease, or the way modern life affects how we feel and function.
Strength, Health, & the Art of Living Well
Why Blue Light at Night Is Wrecking Your Sleep
Other than a cup of coffee right before bed, few things are more disruptive to sleep than bright blue or white light in the evening. It can affect your body in several ways, and over time, that disruption may contribute to the aging process.
Blue light is everywhere. We get normal amounts from the sun during the day, but we also get large, unbalanced doses from light-emitting diodes, or LEDs, used in energy-efficient bulbs and the screens on TVs, computers, tablets, and smartphones.
Blue light has a short wavelength, which means it produces more energy than longer-wavelength light frequencies, such as red light. Most people have heard at least some version of this by now, but many still underestimate how much of a problem it can become when the goal is better sleep, better metabolism, and better long-term health.
The data is convincing, and reducing the impact of blue light is easier than most people think.
Blue light is not all bad. Exposure to blue light during the day helps wake you up, makes you more alert, and can even improve mood. White-light and blue-light emitting goggles and panels are used to help treat issues such as seasonal affective disorder, jet lag, and premenstrual syndrome.¹
The problem is timing and dose.
Newer artificial lights, such as LEDs and compact fluorescent light bulbs, do not contain most of the infrared, violet, and red light found in sunlight. Instead, they increase the intensity of blue light to a level that our eyes, brains, and bodies have not evolved to handle, especially after dark.
This is sometimes called “junk light” because, in this view, it can be unhealthy and aging in a way that resembles the effect of junk food. You are exposed to junk light throughout the day and often late into the night, especially when you are on your phone, working at your computer, or watching TV. All of that blue light exposure can interfere with sleep.²
Blue light shifts your circadian rhythm in part by suppressing melatonin, the hormone that helps tell your brain when it is time to sleep. When blue light is present at night, it can trick the body into acting as if it is still daytime.
Normally, the pineal gland, a pea-sized gland in the brain, begins releasing melatonin a couple of hours before bed. But blue light can interfere with this process by stimulating a type of light sensor in the retina called intrinsically photosensitive retinal ganglion cells, or ipRGCs.
These sensors send light information to the circadian clock, helping the body determine when it is time to sleep and wake. This system uses more than melatonin alone, but melatonin is one of the major signals affected by evening light exposure.³
When those light sensors are stimulated by blue light at night, falling asleep becomes harder.
A 2014 study found that people who read from a light-emitting device before bed took longer to fall asleep, slept less deeply, and were more alert than people who read a printed book.⁴ This is one of the clearest practical examples of why screen use before bed can become a problem.
The issue is not only sleep timing. The amount of blue light you are exposed to at night has also been connected to faster aging processes.
The mitochondria in your eyes have to produce more energy than normal to process blue light. When the mitochondria in the eyes are overtaxed, the rest of the body’s mitochondria may be affected as well. This can contribute to metabolic stress and inflammation throughout the body, increasing the risk of premature decline in health.
Blue light at night can also affect glucose regulation.
One study found that adults exposed to blue light while eating in the evening had higher glucose levels, slower metabolisms, and more insulin resistance compared with adults who ate in dim light.⁵ In simple terms, the wrong light at the wrong time may make it harder for the body to regulate blood sugar properly.
That is why evening lighting matters. Using old-school low-watt incandescent bulbs or a dimmer switch to keep light intensity down is a simple way to reduce nighttime light stress. It is also much cheaper than dealing with metabolic disease later.
Artificial light at night may also be connected to cancer risk. People exposed to higher levels of outdoor blue light at night have been found to have a higher risk of breast cancer and prostate cancer compared with people who had less exposure.⁶ Other studies have found that a disrupted circadian clock can increase cancer risk by affecting the body’s response to DNA damage.⁷
Blue light exposure has also been linked to obesity and metabolic disorders, both of which are major risk factors for cardiovascular disease.
The eyes may be especially vulnerable. Blue light can contribute to macular degeneration, which involves damage to the retina and can lead to vision loss.⁸ More than 11 million people over the age of sixty have some form of macular degeneration, making this a significant issue.⁹
The practical takeaway is not that blue light is evil. The sun contains blue light, and blue light during the day can be helpful. The problem is excess blue light at night, especially from screens and artificial lighting that does not match the natural light-dark cycle the body expects.
The body was designed to experience bright natural light during the day and darkness at night. Modern life has reversed much of that pattern. We spend too much of the day indoors under artificial light and too much of the evening staring into bright screens.
Reducing blue light at night does not require a complicated protocol. Start by dimming the lights in the evening. Use warmer, lower-intensity bulbs when possible. Avoid bright overhead lighting late at night. Reduce screen time before bed, or at least use blue-light blocking settings or glasses. Keep your bedroom dark. Treat darkness as part of the sleep environment, not an afterthought.
If sleep matters, light matters.
And if your goal is better energy, better metabolism, better recovery, and better long-term health, then reducing excess blue light at night is one of the simplest places to start.
References
Strong, Robert E., et al. “Narrow-Band Blue-Light Treatment of Seasonal Affective Disorder in Adults and the Influence of Additional Nonseasonal Symptoms.” Depression and Anxiety 26, no. 3, 2009, 273-278. https://doi.org/10.1002/da.20538
Tosini, Gianluca, Ian Ferguson, and Kazuo Tsubota. “Effects of Blue Light on the Circadian System and Eye Physiology.” Molecular Vision 22, January 24, 2016, 61-72. https://www.ncbi.nlm.nih.gov/pubmed/26900325
Chang, Anne-Marie, et al. “Evening Use of Light-Emitting eReaders Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness.” Proceedings of the National Academy of Sciences of the USA 112, no. 4, January 27, 2015, 1232-1237. https://doi.org/10.1073/pnas.1418490112
Tosini, Ferguson, and Tsubota. “Effects of Blue Light on the Circadian System and Eye Physiology.”
Chang, Anne-Marie, et al. “Evening Use of Light-Emitting eReaders Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness.”
Spiegel, Karine, et al. “Effects of Poor and Short Sleep on Glucose Metabolism and Obesity Risk.” Nature Reviews Endocrinology 5, no. 5, 2009, 253-261. https://doi.org/10.1038/nrendo.2009.23
Garcia-Saenz, Ariadna, et al. “Evaluating the Association Between Artificial Light-at-Night Exposure and Breast and Prostate Cancer Risk in Spain: MCC-Spain Study.” Environmental Health Perspectives 126, no. 4, April 23, 2018, 047011. https://doi.org/10.1289/EHP1837
Sancar, Aziz, et al. “Circadian Clock Control of the Cellular Response to DNA Damage.” FEBS Letters 584, no. 12, June 18, 2010, 2618-2625. https://doi.org/10.1016/j.febslet.2010.03.017
Tosini, Ferguson, and Tsubota. “Effects of Blue Light on the Circadian System and Eye Physiology.”
BrightFocus Foundation. “Age-Related Macular Degeneration: Facts and Figures.” Last modified January 5, 2016. https://www.brightfocus.org/macular/article/age-related-macular-facts-figures
How Blue Light at Night Affects Blood Sugar
Excess blue light does more than affect sleep. It may also contribute to inflammation and mitochondrial dysfunction, largely because of its impact on glucose control.
This matters because light is not just something we use to see. Light is biological information. The body uses light to help regulate circadian rhythm, hormone timing, metabolism, sleep, and energy production. When the wrong light comes at the wrong time, the body can receive the wrong signal.
Blue light during the day, especially from the sun, can be useful because it helps reinforce wakefulness and circadian timing. But blue light in the evening can create a different effect. Evening exposure to blue light has been shown to influence glucose levels, leading to higher blood sugar and increased insulin resistance.¹
That means your blood sugar may stay higher than it should, while your body becomes less effective at moving that sugar out of the bloodstream.
Insulin resistance is the condition where the body does not respond to insulin as well as it should. Insulin’s job is to help move glucose from the blood into the cells, where it can be used or stored. When insulin sensitivity decreases, blood sugar remains elevated more easily, and the body has to work harder to maintain normal glucose control.
Over time, this can become a problem for metabolic health.
The result is that excessive artificial light at night may increase the risk of weight gain and contribute to the development of type 2 diabetes. Research has also raised the question of whether artificial light at night contributes to the worldwide obesity pandemic.²
This is important because most people think about blue light only through the lens of sleep. They know screens at night may make it harder to fall asleep, but they may not realize that nighttime light exposure can also affect metabolism.
The body expects a rhythm: brighter light during the day and darkness at night. That rhythm helps coordinate the systems that regulate energy, blood sugar, hormones, and cellular function. When artificial light extends the “day” into the evening, the body may continue operating as if it should remain alert and metabolically active.
That mismatch can affect glucose regulation.
If evening blue light causes blood sugar to rise and contributes to insulin resistance, then nighttime screen use, bright indoor lighting, and artificial light exposure may be more significant than people realize. This is especially relevant for people already struggling with weight gain, poor sleep, blood sugar instability, or metabolic dysfunction.
The solution does not need to be complicated. The goal is to respect the body’s natural light-dark cycle.
During the day, get bright natural light. In the evening, dim the lights. Reduce screen exposure close to bed. Use warmer lighting when possible. Avoid bright overhead lights late at night. Give the body a clearer signal that the day is ending.
This is not only about sleeping better. It is about helping the body regulate glucose, insulin, inflammation, and mitochondrial function more appropriately.
Excess blue light at night is a modern problem because the body was not designed for constant artificial brightness. The more we understand light as a biological signal, the more obvious it becomes that darkness matters too.
If we want better sleep, better blood sugar, and better metabolic health, we need to be more careful about the light we expose ourselves to after sunset.
References
Sarode, Bhagyesh R., et al. “Light Control of Insulin Release and Blood Glucose Using an Injectable Photoactivated Depot.” Molecular Pharmacology 13, no. 11, November 7, 2016, 3835-3841. https://doi.org/10.1021/acs.molpharmaceut.6b00633
Paul, Marla. “Exposure to Bright Light May Alter Blood Sugar.” Futurity, May 19, 2016. https://www.futurity.org/bright-light-metabolism-1166262-2/
Rybnikova, Nataliya A., A. Haim, and Boris A. Portnov. “Does Artificial Light-at-Night Exposure Contribute to the Worldwide Obesity Pandemic?” International Journal of Obesity 40, no. 5, May 2016, 815-823. https://doi.org/10.1038/ijo.2015.255
Our Bones Impact Insulin Sensitivity
Most people think of the skeleton as structure. Bones hold us upright, protect organs, give muscles leverage, and allow us to move through the world. In that sense, the skeleton is usually imagined as a kind of living scaffolding.
But research has shown that the skeleton may be far more active than that.
In 2007, groundbreaking research published in Cell revealed that the skeleton, through the vitamin K2-dependent protein osteocalcin, has a significant impact on the body’s production of insulin and sensitivity to insulin. This finding changed the way scientists understood bone. Instead of seeing the skeleton as inert support tissue, the research suggested that bone also functions as a dynamic endocrine organ.
That is a major shift.
An endocrine organ produces signaling molecules that influence other systems in the body. We usually think of endocrine function in relation to glands such as the thyroid, pancreas, adrenals, or reproductive organs. But this research suggested that bone also communicates with metabolism.
The key player is osteocalcin, a protein produced within bone. Osteocalcin is vitamin K2-dependent, meaning vitamin K2 plays an important role in its function. According to the researchers, osteocalcin has the capacity to improve glucose tolerance and influence insulin production and insulin sensitivity.
That matters because insulin resistance is one of the defining features of type 2 diabetes. When the body becomes resistant to insulin, glucose regulation becomes impaired. Blood sugar stays elevated more easily, the pancreas has to work harder, and metabolic dysfunction begins to develop over time.
If bone-derived osteocalcin helps regulate insulin production and sensitivity, then bone health is not only about fractures, posture, or density. It is also connected to metabolic health.
This makes vitamin K2 important in a way many people do not fully appreciate. Vitamin K2 is often discussed in relation to calcium metabolism and bone health, but its relationship with osteocalcin connects it to a much larger conversation. If osteocalcin influences glucose tolerance and insulin sensitivity, then supporting vitamin K2 status may be relevant to the prevention of insulin-resistant diabetes.
The larger point is that the body is not a collection of disconnected parts. Bone affects metabolism. Nutrients affect hormones. Hormones affect blood sugar. The skeleton communicates with the pancreas, energy regulation, and glucose handling.
This is why reductionist thinking often fails in health. When we think of bones only as structure, we miss their role in signaling. When we think of insulin resistance only as a blood sugar problem, we may miss the other tissues and nutrients involved in metabolic regulation.
The 2007 discovery made a strong case that the skeleton should be understood as part of the endocrine system. Bone is not just something the body carries around. It is metabolically active tissue that participates in whole-body regulation.
Our bones do more than hold us up. They help communicate with the systems that determine how well we produce insulin, respond to insulin, and manage glucose.
That means bone health and metabolic health are more connected than most people realize.
Reference
Lee, N. K., Sowa, H., Hinoi, E., et al. “Endocrine Regulation of Energy Metabolism by the Skeleton.” Cell 130, no. 3, 2007, 456–469. https://doi.org/10.1016/j.cell.2007.05.047
Sugar Is Bad for Your Brain
Sugar is usually discussed in the context of weight gain, blood sugar, or diabetes, but its effects go much deeper than that. Sugar also has consequences for the brain, partly because the brain depends heavily on energy metabolism, mitochondrial function, neurotransmitter signaling, and inflammation control.
Scientists have known there is a relationship between sugar and cellular energy production for a long time. In 1927, biochemist Herbert Crabtree discovered that elevated glucose levels could lower mitochondrial function. This matters because mitochondria are responsible for producing the energy our cells rely on to function properly.
When mitochondrial function is impaired, the issue is not only about energy. Mitochondria are involved in cellular health, oxidative stress, inflammation, and the way tissues throughout the body respond to metabolic stress. Since the brain is one of the most energy-demanding organs in the body, anything that negatively affects mitochondrial function has the potential to affect brain health.
Sugar has also been shown to decrease the number of dopamine receptors in the brain. Dopamine is closely tied to motivation, reward, pleasure, drive, and reinforcement. When dopamine signaling is altered, it can affect how the brain responds to food, reward, and repeated exposure to highly palatable foods.
This is one reason sugar can be so difficult for people to moderate. The issue is not only that sugar tastes good. It also interacts with the brain’s reward system in a way that can influence cravings, habits, and the desire to keep consuming more.
While all forms of sugar can become a problem when consumed excessively, fructose appears to be especially concerning. Fructose is found in fruit, high-fructose corn syrup, and agave nectar. The context matters, though. Eating moderate amounts of whole, seasonal fruit is very different from consuming large amounts of fructose through fruit juice, sweetened beverages, processed foods, high-fructose corn syrup, or agave nectar.
Fructose can contribute to oxidative stress and may also feed less beneficial bacteria in the gut, which can promote inflammation. That matters because the gut and brain are not separate systems. Inflammation that begins in the gut can influence the rest of the body, including the brain.
Fructose has also been implicated in damaging mitochondria in skeletal muscle cells, harming the mitochondrial membrane, and impairing cellular respiration and energy metabolism. In simple terms, excessive fructose may interfere with the body’s ability to produce energy efficiently at the cellular level.
The brain will usually tolerate moderate amounts of whole fruit, especially when that fruit is seasonal and eaten in its natural form. Whole fruit comes packaged with water, fiber, micronutrients, and other compounds that slow down absorption and make overconsumption less likely.
Fruit juice is different. High-fructose corn syrup is different. Agave nectar is different. These sources make it much easier to consume large amounts of fructose without the same natural limits that come with eating whole fruit.
For that reason, a practical approach is to avoid excessive fructose intake, completely stay away from fruit juice, and avoid foods that contain high-fructose corn syrup or agave nectar.
A reasonable target is to limit fructose intake to about 20 grams per day.
This does not mean fruit is the enemy. It means the form, dose, and context matter. Whole fruit in moderate amounts is not the same thing as drinking fruit juice or consuming processed foods sweetened with concentrated fructose sources.
Sugar affects more than body weight. It can influence mitochondrial function, dopamine signaling, oxidative stress, gut health, inflammation, and energy metabolism. Since all of those systems matter for the brain, sugar is not something we should think about only through the lens of calories.
If the goal is better brain health, better energy, and better metabolic function, reducing excess sugar, especially concentrated fructose, is one of the simplest places to start.
Nine Natural Ways to Support Insulin Sensitivity
Insulin resistance is one of the major drivers of poor metabolic health. When the body becomes less responsive to insulin, blood sugar becomes harder to control, the pancreas has to work harder, and the risk of type 2 diabetes increases over time.
The good news is that several foods, spices, herbs, and plant compounds have been studied for their ability to support insulin sensitivity and improve blood sugar control. None of these should be treated as a replacement for medical care, especially for someone already diagnosed with diabetes, but they are worth understanding because they show how strongly the body can respond to nutritional inputs.
Here are nine natural ways to support insulin sensitivity.
1. Turmeric
Turmeric contains curcumin, a compound known for its anti-inflammatory and metabolic effects.
In a study published in the American Diabetes Association’s journal Diabetes Care, 240 prediabetic adults were given either 250 milligrams of curcumin or a placebo every day. After nine months, none of the participants taking curcumin had developed diabetes, while 16.4 percent of the placebo group had developed type 2 diabetes.¹
That suggests curcumin may be a powerful tool for supporting blood sugar regulation in people at risk for diabetes.
2. Ginger
Ginger has also been studied for its effect on blood sugar and insulin sensitivity.
In a 2014 randomized, double-blind, placebo-controlled trial, 88 volunteers with diabetes were divided into two groups. One group received a placebo every day, while the other received three one-gram capsules of ginger powder.
After eight weeks, the ginger group reduced fasting blood sugar by 10.5 percent. The placebo group, on the other hand, increased fasting blood sugar by 21 percent. Insulin sensitivity also improved significantly more in the ginger group.²
Another study found that 1,600 milligrams per day of ginger improved eight markers of diabetes, including insulin sensitivity. Since 1,600 milligrams is only about a quarter teaspoon, this suggests that large doses may not be necessary to see meaningful effects.³
3. Cinnamon
Cinnamon has been used for thousands of years as both a spice and a warming medicine traditionally used to support the blood.
A meta-analysis published in the Journal of Medicinal Food reviewed eight studies and concluded that cinnamon, or cinnamon extract, lowers fasting blood sugar levels.⁴
One way cinnamon may work is by slowing how quickly the stomach empties after eating. This can reduce the speed at which glucose enters the bloodstream after a meal.
Sprinkling about half a teaspoon of cinnamon into meals or smoothies may help reduce blood sugar levels, even in people with type 2 diabetes.⁵
When choosing cinnamon, look for Ceylon cinnamon, named after the old name for Sri Lanka, where it was originally harvested. Many products labeled as cinnamon are actually cassia, which is related to true cinnamon but not the same.
4. Olive Leaf Extract
Olive leaf extract has been shown to improve insulin sensitivity.
Researchers at the University of Auckland conducted a randomized, double-blind, placebo-controlled study involving 46 overweight men. One group received capsules containing olive leaf extract, while the other group received a placebo.
After 12 weeks, olive leaf extract lowered insulin resistance by an average of 15 percent. It also increased the productivity of the insulin-generating cells in the pancreas by 28 percent. The researchers noted that the results were “comparable to common diabetic therapeutics,” particularly metformin.⁶
That makes olive leaf extract an interesting compound in the conversation around blood sugar regulation and insulin function.
5. Berries
Berries may help reduce the insulin response to a meal.
In a study of healthy women in Finland, volunteers were given white and rye bread to eat, either with or without a selection of pureed berries. The women who ate the plain bread had a quick spike in glucose after eating. The women who ate the bread with berries had a much lower spike in after-meal blood sugar.⁷
This matters because berries may help blunt the blood sugar response to higher-carbohydrate foods. They are also rich in polyphenols, fiber, and other compounds that support metabolic health.
6. Black Seed
Black seed, or Nigella sativa, is also known as Roman coriander, black sesame, black cumin, and black caraway.
Just two grams of black seed per day has been shown to significantly reduce blood sugar and glycation end-product formation. The same dose may also improve insulin resistance.⁸
Glycation end-products are compounds that form when sugar reacts with proteins or fats in the body. They are associated with oxidative stress, inflammation, and tissue damage, which makes black seed especially interesting for metabolic health.
7. Spirulina and Soy
Spirulina is a type of blue-green algae that provides protein, calcium, iron, and magnesium. It can be eaten as a food, though in the United States it is most often consumed in powder form and added to smoothies or shakes.
In a study conducted in Cameroon, researchers compared spirulina and soy powder to see which was more effective for insulin sensitivity. The study involved volunteers suffering from insulin resistance related to antiretroviral drugs used in HIV treatment.
One group received 19 grams of spirulina per day for eight weeks, while the other received 19 grams of soy.
At the end of the trial, the soy group increased insulin sensitivity by 60 percent, which is a meaningful improvement. But the spirulina group’s insulin sensitivity increased by an average of 224.7 percent. While 69 percent of the soy group improved insulin sensitivity, every volunteer in the spirulina group improved.⁹
That is a strong result, especially given the metabolic challenge created by antiretroviral treatment.
8. Berberine
Berberine is a bitter compound found in the roots of plants such as goldenseal and barberry. Its bitterness may be a clue to its strength as a blood sugar-supporting compound.
In a Chinese study of 36 patients, researchers found that three months of treatment with berberine was as effective as metformin in lowering blood sugar.¹⁰
Berberine is powerful, but it should be used carefully. Herbs like berberine are generally considered safer than many pharmaceutical compounds, but they are not free from side effects or interactions. Berberine should be used under the guidance of a medical herbalist or experienced integrative medical practitioner, especially by anyone taking medication for blood sugar, blood pressure, or other health conditions.
9. Resistant Starches
Resistant starches are different from many other carbohydrate sources because they are lower on the glycemic index and are broken down slowly in the large intestine. Their “resistance” to digestion means they are less likely to cause sharp spikes in blood sugar.
They also have time to ferment, which gives beneficial gut bacteria an opportunity to flourish. As a source of fermentable fiber, resistant starches may help improve insulin sensitivity and reduce body fat.¹¹ ¹²
Examples of resistant starches to include in the diet include:
Amaranth
Cassava
Chickpeas
Millet
Muesli
Soaked beans of all varieties
Unprocessed oats
Unripe bananas
Resistant starches are especially useful because they connect blood sugar regulation with gut health. They feed the microbiome, support short-chain fatty acid production, and may help improve the way the body handles glucose.
The Bigger Picture
Insulin resistance does not develop in isolation. It is influenced by food quality, movement, sleep, stress, inflammation, gut health, body composition, and the body’s overall metabolic environment.
These nine foods and compounds are not magic fixes, but they do show that the body responds to the information it receives. Turmeric, ginger, cinnamon, olive leaf extract, berries, black seed, spirulina, berberine, and resistant starches all appear to influence blood sugar regulation in meaningful ways.
The goal is not to chase every supplement or turn food into medicine in a rigid way. The goal is to understand that the body’s response to insulin can be improved when the right inputs are provided consistently.
References
Chuengsamarn, Somlak, et al. “Curcumin Extract for Prevention of Type 2 Diabetes.” Diabetes Care 35, no. 11, November 2012, 2121-2127. https://doi.org/10.2337/dc12-0116
Mozaffari-Khosravi, Hassan, et al. “The Effect of Ginger Powder Supplementation on Insulin Resistance and Glycemic Indices in Patients with Type 2 Diabetes: A Randomized, Double-Blind, Placebo-Controlled Trial.” Complementary Therapies in Medicine 22, no. 1, February 2014, 9-16. https://doi.org/10.1016/j.ctim.2013.12.017
Arablou, Tahereh, et al. “The Effect of Ginger Consumption on Glycemic Status, Lipid Profile and Some Inflammatory Markers in Patients with Type 2 Diabetes Mellitus.” International Journal of Food Sciences and Nutrition 65, no. 4, June 2014, 515-520. https://doi.org/10.3109/09637486.2014.880671
Davis, Paul A., and Wallace Yokoyama. “Cinnamon Intake Lowers Fasting Blood Glucose: Meta-Analysis.” Journal of Medicinal Food 14, no. 9, April 2011, 884-889. https://doi.org/10.1089/jmf.2010.0180
Hlebowicz, Joanna, et al. “Effect of Cinnamon on Postprandial Blood Glucose, Gastric Emptying, and Satiety in Healthy Subjects.” The American Journal of Clinical Nutrition 85, no. 6, June 2007, 1552-1556. https://doi.org/10.1093/ajcn/85.6.1552
de Bock, Martin, et al. “Olive Leaf Polyphenols Improve Insulin Sensitivity in Middle-Aged Overweight Men: A Randomized, Placebo-Controlled, Crossover Trial.” PLOS ONE 8, no. 3, 2013, e57622. https://doi.org/10.1371/journal.pone.0057622
Törrönen, Riitta, et al. “Berries Reduce Postprandial Insulin Responses to Wheat and Rye Breads in Healthy Women.” The Journal of Nutrition 143, no. 4, January 2013, 430-436. https://doi.org/10.3945/jn.112.169771
Bamosa, Abdullah, et al. “Effect of Nigella sativa Seeds on the Glycemic Control of Patients with Type 2 Diabetes Mellitus.” Indian Journal of Physiology and Pharmacology 54, October 2010, 344-354.
Daryabeygi-Khotbehsara, Reza, et al. “Nigella sativa Improves Glucose Homeostasis and Serum Lipids in Type 2 Diabetes: A Systematic Review and Meta-Analysis.” Complementary Therapies in Medicine 35, December 2017, 6-13. https://doi.org/10.1016/j.ctim.2017.08.016
Marcel, Azabji-Kenfack, et al. “The Effect of Spirulina platensis versus Soybean on Insulin Resistance in HIV-Infected Patients: A Randomized Pilot Study.” Nutrients 3, no. 7, July 2011, 712-724. https://doi.org/10.3390/nu3070712
Dong, Hui, et al. “Berberine in the Treatment of Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis.” Evidence-Based Complementary and Alternative Medicine 2012, October 2012, 591654. https://doi.org/10.1155/2012/591654
den Besten, Gijs, et al. “The Role of Short-Chain Fatty Acids in the Interplay Between Diet, Gut Microbiota, and Host Energy Metabolism.” Journal of Lipid Research 54, no. 9, September 2013, 2325-2340. https://doi.org/10.1194/jlr.R036012
Zheng, Jolene, et al. “Resistant Starch, Fermented Resistant Starch, and Short-Chain Fatty Acids Reduce Intestinal Fat Deposition in Caenorhabditis elegans.” Journal of Agricultural and Food Chemistry 58, no. 8, April 2010, 4744-4748. https://doi.org/10.1021/jf904583b