There is probably nothing—and I mean nothing—like unrelenting stress to sabotage weight loss. Stress really does a number on your body. The sad thing is that stress, no matter where it comes from, will have the same detrimental biochemical effect—a spike in cortisol, your body's premier fat storage hormone. Cortisol is released by the adrenal glands as part of our "fight or flight" mechanism. While you may be aware of stress—whether it is physical, emotional, or psychological—you may be completely unaware of steadily accumulating "silent" stress caused by electropollution thanks to our smartphones, tablets, cordless phones, routers, smart meters and even baby monitors. All of these digital wonders emit biologically active, disruptive man-made radiation that surrounds us 24/7 in a sea of invisible energy—a major autonomic nervous system stressor that nobody is talking about.

It turns out that our DNA is exquisitely sensitive to even the minutest amount of non-ionizing (non-heating) electromagnetic radiation from wireless technology. Our bodies respond to this type of radiation in a number of ways including the secretion of heat shock proteins—around 20 to be exact—with a corresponding elevation of cortisol.

Out of control cortisol levels and non-stop stress can send your health into a downward spiral resulting in a series of negative consequences besides stockpiling on tummy fat. Practically every single disease known to man is due to unmanaged stress. Your brain can actually shrink; the happy hormone serotonin can take a nosedive, your bone density and strength can diminish, and mental illness can set in.

The two hormones that are most impacted by various types of stress are the ultimate fat promoting cortisol and insulin. Remember, the stress hormones, more than any other hormones, will inhibit your ability to lose weight even if you are on the best diet and exercise program!

STRESS HORMONE # 1 – CORTISOL

This fat storage stress hormone is blocked by omega-3 rich oils:

• Walnuts and walnut oil
• Camelina (wild flax) oil
• Fish and fish oil

When cortisol—your main stress hormone—is behaving itself, it truly is your BFF hormone. It gives you that "get up and go" and provides you with just the right surge of energy in emergency situations whether you are emotionally upset or physically challenged or suffering from low blood sugar. But when you can no longer hit the pause or refresh button, and that cortisol surge won't quit, then you run the risk of some very unpleasant side effects—including weight gain.

The human brain contains more than 60 percent fat. It also happens to need more omega-3 fatty acids than any other organ or system in the body. The EPA and DHA (docosahexaenoic acid) fats are major players in regulating emotions, mood and warding off depression. These Smart Fats can help to reduce aggression and hostility in a number of clinical studies. They can help to fortify your system so you can mentally handle and cope with stress more efficiently to minimize the damage created by elevated levels of cortisol.

OMEGA-3 FATS EASE STRESS
According to the National Institute of Health, omega-3s help to balance stress hormone levels and provide direct weight loss benefits. They can be supplied by ALA-rich walnut and walnut oil, Camelina oil, as well as fatty fish and fish oil.

Walnuts and walnut oil contain high levels of the omega-3 plant-based ALA, which have many added benefits besides their ability to regulate stress hormones. Camelina oil is also a rich source of ALA, but contains an amazingly high amount of stable monounsaturated fatty acids (omega-7s), as well as vitamin E, which makes it a very beneficial oil for medium-heat cooking. Due to its high antioxidant content, it's known as the "better" flax. Of course, an even more direct source of the omega-3 fatty acids is fatty fish like wild caught salmon, sardines, anchovies and mackerel.

Walnuts, however, unlike fish or fish oils, are rich in trace minerals like zinc, selenium, calcium, copper, and manganese. Walnuts and walnut oil also pack a serious dose of vitamins B1, B2, B3 and vitamin E— all notably worthy vitamin stress relievers that soothe the nervous system. Walnuts are also one of the richest natural sources of melatonin—second only to tart cherries. Melatonin is the hormone that regulates your body's sleep-wake cycle. It ensures that you get the sleep you need for restorative rest that also prompts weight control.

Omega-3 rich foods right before bed—like a couple of walnuts or walnut oil in a smoothie—will come in very handy when you consider that just one night of poor sleep can raise cortisol by 45 percent.

As it turns out, sleep and cortisol are intimately entwined. Chronically high cortisol levels disturb sleep, and lack of sleep can make you fat.

SLEEP: THE SECRET WEIGHT LOSS AID
Sleep deprivation has reached epidemic proportions here in the US. Approximately 7 out of 10 Americans report sleep-related problems. Lab tests show that cortisol levels are much higher in sleep-deprived people. A landmark study in 2000 by the University of Chicago's Department of Medicine revealed that not only does sleep deprivation affect tiredness and immunity, but too little sleep impairs the way your body actually handles food, creating impaired glucose tolerance. This can result in insulin resistance and obesity.

And it's not just cortisol and insulin that become out of whack without proper rest. A lack of quality sleep also impedes surges of growth hormone, resulting in increased fat tissue and reduced muscle mass—just what you don't need. Growth hormone is released while you sleep, raising gradually from about 10 PM and peaking at about 2 AM. It also prompts your body to burn fat in order to repair the tiny tears in your muscles caused by exercise. This gives you a higher muscle-to-fat ratio, which boosts your metabolism, helping you to lose weight and keep it off.

In order to boost growth hormone, even more, eat a light cortisol-containing snack of walnuts or a smoothie with walnut oil or even an omega-3 deviled egg—providing your gallbladder can tolerate eggs—just before you retire.

CORTISOL AS FAT MAKER
Cortisol is such a primary fat storage hormone because it activates enzymes to store fat when it comes into contact with any and all fat cells. Abdominal fat has four times the amount of cortisol receptors than any other fat cells and so is a telltale sign of cortisol imbalances that your body can't hide.

High cortisol levels over a long period of time have huge consequences, such as chronically high blood pressure, memory changes, depression, insomnia, slow wound healing and diabesity (diabetes + obesity, a term coined by my buddy, the late, great Dr. Atkins).

Elevated cortisol levels also depress thyroid function, interfere with progesterone (your body's natural anti-depressant), raise blood sugar and cause your body to break down muscle tissue to be used for energy—a big setback for weight loss since muscle is a natural calorie burner. The less lean muscle mass you have, the lower your metabolism and the easier you gain weight.

In contrast, extremely low cortisol levels are associated with thinning skin, brittle bones and fibromyalgia—probably due to burned out adrenals. Maintaining balanced cortisol levels that are not too high and not too low is truly a lifetime balancing act and one I find my most challenging!

Cortisol has a nasty habit of making you wake up in the middle of the night. Intermittent frequent awakenings—especially at 3 AM or 4 AM in the morning are often related to cortisol surges, which should be lower to allow you to sleep through the night. When melatonin levels naturally rise, cortisol should be lower. Taking melatonin before bed or drinking several ounces of diluted tart cherry juice may help neutralize excess cortisol and prevent it from keeping you up at night—when you need to be stacking ZZZs and snooze to lose.

FLOWER POWER FOR EMOTIONAL STRESS CONTROL
Repressed emotions can trigger over-eating and bingeing as many of us know. Also, this can impede our best weight loss efforts unless we can learn to cope with emotional issues. Impatience, discouragement, bitterness, frustration, and anger are often common triggers. Granted for many psychotherapy may a viable solution. For those that want to either augment this therapy or find a natural alternative, I would recommend the Bach Flower Remedies. They are a kind of energy medicine similar to homeopathy that offsets emotional turbulence that can be at the root of physical disorders. Developed in the 1930s by Dr. Edward Bach, an English immunologist, the most renowned formula, Rescue Remedy is a five-flower extract combo that is used to help alleviate trauma, whether emotional, physical or psychological.

COMMUNITY CALMS CORTISOL
Women, in particular, benefit from the support of others in being able to handle all aspects of life including stress. A landmark study from UCLA proves something that many of us have already suspected: a unique bond forms between women. A circle of friends makes life brighter and the tough times easier.

The researchers at UCLA demonstrated that women that were under stress produced brain chemicals that opened them up to making and maintaining friendships with other women.

It was generally assumed that when a person experiences stress, the hormonal release creates the typical "fight or flight" response. Women have a very distinct response to stress, as opposed to men. In women, the hormone oxycotin is released which acts as a buffer to cortisol and encourages females to gather with their girlfriends. Men do not have this response because of the high amounts of testosterone they produce. So, when men are stressed they tend to go off by themselves, and when women are stressed they gather others around them.

SMART TIPS: CORTISOL

Here are some smart tips to balance cortisol levels and tame the stress hormone monster so it can't scare away your best weight loss efforts:

1. Eat walnuts and enjoy walnut oil. This omega-rich nut can be popped into salads and side dishes. The oil—when roasted—is absolutely delicious (one of the tastiest oils I have ever used) and packs serious health benefits. Roasted walnut oil will lift an ordinary salad to the sublime with a basic mix of Romaine lettuce, chopped green onion, cilantro, celery and Celtic sea salt. Serve one tablespoon of roasted walnut oil per salad.
2. Count on Camelina! Camelina is also an excellent oil for those with heart issues—because of its high vitamin E content, it works wonders for blood clots! It's a tasty salad dressing and can be used in medium-heat sauteing.
3. Eat fatty fish and take fish oil supplements. Try to consume some wild caught fish at least twice per week and also supplement with fish oil on a daily basis to help manage stress better. Just make sure that the fish oil you buy is molecularly distilled and free of heavy metals. Do be aware, however, that fish oil is a natural blood thinner so caution should be taken if you are also taking blood-thinning meds. Choose the newer orange and lemon flavored fish oil liquids or softgels, which seem to be better tolerated.
4. Shake MORE salt. Yes, you heard that right. Most of us are sodium deficient and the right type of salt (I like Celtic sea salt) can support adrenal function and help your body better cope with stress. It may then indirectly balance elevated or depleted cortisol levels. I would recommend at least 1/4 teaspoon in warm water first thing in the morning. Gargle with this and then swallow, as the salt is anti-bacterial to your mucous membranes.
   For an extra boost, try my Adrenal Cocktail. I have used this for years for my overstressed and overworked clients. It's best taken mid-morning and/or mid-afternoon. Mix four ounces fresh squeezed orange juice, 1/4 teaspoon cream of tartar and 1/4 teaspoon Celtic sea salt. Take a blood test to actually measure your serum sodium so you can better take care of your body's sodium needs. Without sodium, muscles become stiff and hardened. Sodium relaxes soft tissue and is incredibly important when you are under stress.
5. Lights out! Let's talk sleep—a key underlying cause for stress fat. Do try to be in bed by 10 PM when your cortisol levels diminish to their lowest levels (three hours after sunset), and to give muscle-building growth hormone a fighting chance to properly release. Ideally, your body will start to lower cortisol between midnight and 4 AM. If this important cycle is interrupted at all, you can kiss the prospect of ever melting that belly fat goodbye!
6. So, by all means, shut off lights and start to dim them after dark to prepare your body for sound sleep and melatonin activation. Unplug all electronics and keep digital gadgets out of the bedroom to reduce invisible EMF stress. Disable wireless routers before bed and put your cell phone on airplane mode. Aim for seven to nine hours of peaceful, restorative rest.
7. Eschew the blue—at night that is. On the light spectrum, blue light is great for helping you stay alert. One reason: studies show it suppresses melatonin production. As you get ready for sleep, it becomes increasingly important to filter out blue light to keep melatonin production at its peak. That's why dimming lights before bed may be so helpful to protect melatonin so it can do its job. And, that also means that you should avoid the blue light emitted from computer screens, iPads and your smartphone at night—especially in the hour or two before bedtime.
8. Go barefoot. Going barefoot on your lawn or on the beach for at least 15 minutes a day can help your body get grounded. When you are grounded you discharge chaotic electromagnetic energies and absorb healing electrons from the earth through the body. These healing electrons can start to repair stress damage from elevated cortisol and curtail inflammation and pain by quelling free radicals.
9. Curb the caffeine. Caffeine is an underestimated cortisol spiker that gives you instant energy in the short term but will come back to haunt you later. It also makes you lose key minerals like calming magnesium and calcium due to its dehydrating effects. It is a known blood sugar disruptor and contributes to anxiety and sleepless nights. While a tablespoon of high MCT oil like coconut can help regulate coffee's blood sugar peaks and valleys, it is even better to opt for a decaffeinated green tea or dandelion root tea, both of which will help give you energy without the crash and fall effect. If you MUST drink your Morning Joe, however, along with that coconut oil, you can spike your coffee with vanilla whey protein powder for a dose of Smart Fats and healthy protein to prevent cortisol spikes.
10. Axe the alcohol. It can raise cortisol and dial down metabolism by greater than 70 percent. You may hate me for this, but alcohol (yup, even wine) makes it difficult for your liver to keep up with its other metabolic duties so it's not able to balance the rest of your hormones properly.
11. Walk, don't run AWAY stress. If you are a fitness buff, then you know that intensity, not duration, is the current exercise hot button. Yet, any type of daily movement with deep breathing is a terrific combo to beat stress. Think yoga, Pilates or Tai Chi. But, DO give up that long-distance running. It elevates cortisol—as will any continuous exercise over a two-hour stretch. Burst running is a different story though, so mix it up. As far as I am concerned, I prefer brisk walking or jumping on my mini-trampoline to get my lymph flowing and thoughts in order. At least 20 minutes a day—and 40 minutes is even better—of consistent movement and frequent breaks from sitting at the computer are in order here. Exercise can help you cope with stress more effectively while you rev your metabolism, increase lean muscle mass, burn off belly fat, improve bone mineral density and reduce insulin resistance. You can't afford NOT to move.
12. Take supplements to relieve tension. In this regard, the very best dietary supplement of all, which controls over 350 bodily processes, is magnesium. It literally acts like a tranquilizer in a bottle. You can take an Epsom Salt Bath (two cups to a tubful of water) to relax your muscles, or consider an easily absorbable magnesium supplement. I am especially a fan of magnesium formulas, which contain a mix of the best co-factors for absorption like the glycinate, malate, taurinate and orotate forms that target blood sugar, muscles, cardiovascular health and ATP energy. I am also a fan of adrenal tissue glandulars and pair this with the highest quality Rhodiola (an adaptogenic herb from Siberia), ideally taken at 7 AM, 11 AM and 3 PM —the times when blood sugar can be at a low ebb, creating physiological stress.

Some of my clients also swear by phosphorylated serine—taken at least four hours before bed—to dampen cortisol surges that disturb peaceful sleep.

Insomnia is the chronic inability to sleep or to remain asleep through the night. The condition is caused by a variety of physical and psychological factors. These include emotional stress, physical pain and discomfort, disturbances in brain function, drug abuse and drug dependence, neuroses, psychoses, and psychological problems that produce anxiety, irrational fears, and tensions. Conventional medical treatments may include giving sedatives, tranquilizers or hypnotics, psychotherapy, and exercise. However, there are also a variety of natural substances, which may help. These are discussed below.

MELATONIN

Melatonin is a hormone produced by the small, pea-shaped pineal gland located in the brain. During daylight hours, light entering the eye stimulates neurons to transmit impulses to the pineal gland that inhibit melatonin secretion. But at night, the pineal gland is able to release melatonin, which causes relaxation and initiates the sleep cycle.

As the body ages, it produces less melatonin—which may explain why elderly people often have difficulty sleeping¹ and why melatonin supplements improve sleep in the elderly.² This does not mean that the use of melatonin should be limited to the elderly. Other research has shown that non-elderly adults with insomnia can also have lower melatonin levels.³ Also, research has demonstrated that melatonin even helps facilitate sleep in young adults.⁴ An appropriate dose would be 3–6 mg melatonin taken one hour before bedtime.

VALERIAN ROOT

HOPS

PASSION FLOWER

SCULLCAP

GRIFFONIA SIMPLICIFOLIA (5-HTP)

5-Hydroxy-L-Tryptophan (5-HTP) is a natural peptide, which the human body uses to make the neurotransmitter serotonin. Serotonin is important for normal nerve and brain function, and plays an important role in sleep. In fact, your body can convert serotonin into melatonin.¹³ The concept is that by taking supplemental 5-HTP your body should be able to make serotonin, which ultimately, should help promote sleep. In fact, in one placebo-controlled trial 5-HTP was able to improve the duration and depth of sleep in individuals with insomnia.¹⁴ In addition, 5-HTP was able to improve sleep quality in a preliminary trial of people with fibromyalgia.¹⁵ Commercially, 5-HTP can be derived from the seeds of a West African plant called Griffonia simplicifolia. Some Griffonia extracts are standardized to 10 percent 5-HTP.

GABA

Gamma-Amino Butyric Acid (GABA) is a natural peptide, which is manufactured from the amino acid glutamine and glucose. In the central nervous system, GABA exerts anticonvulsant, sedative, and anxiolytic effects at the cellular level.^16,17 GABA supplements appear to promote relaxation and sleep.¹⁸ GABA itself does not cause drowsiness. Instead, by easing anxiety, it simply makes it easier to fall asleep.

DIET AND/OR OTHER CONSIDERATIONS

For many insomniacs, avoiding caffeine may be an absolute necessity. After all, caffeine is a well-known stimulant, which can keep you awake.¹⁹ Now if you're thinking, "Fine, I'll just make sure not to have any coffee in the evening," you may be in for a disappointment. The effects of caffeine can last up to twenty hours,²⁰ so you may need to stop drinking coffee altogether. Now besides regular coffee, black and green tea, cocoa, chocolate, some soft drinks, and many over-thecounter pharmaceuticals also contain caffeine, so be sure to limit or avoid the intake of these items as well. Another dietary consideration is that eating high-carbohydrate food before bedtime, such as a slice of bread or some crackers, can significantly increase serotonin levels in the body—and the neurotransmitter serotonin is known to reduce anxiety and promote sleep.

Non-dietary considerations include stress and smoking. Insomnia can be triggered by, or exacerbated by psychological stress. Dealing with that stress through counseling has helped in many studies.²² Another method of intervention, which has helped is listening to relaxation tapes.²³

In addition, research has shown that smokers are more likely to have insomnia than non-smokers,²⁴ which is one more good reason for smokers to quit.

Another non-dietary approach to insomnia can include lavender oil. The volatile or essential oil of lavender contains many medicinal components, including perillyl alcohol, linalool, and geraniol. The oil is calming²⁵ and thus can be helpful in some cases of insomnia. One study of elderly persons with sleeping troubles found that inhaling lavender oil was as effective as tranquilizers.²⁶ The German government approves lavender for people with insomnia.²⁷

References

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Digital device use and screen time have long been on the rise, but now during the COVID-19 pandemic, the amount of time we spend in front of screens has skyrocketed.¹ Whether we are teleconferencing for work, homeschooling, virtually connecting with family and friends, watching television, streaming, or gaming, increased or prolonged screen time at any age has become the new normal in our daily routines.

It is no surprise that increased exposure to digital screens and the blue light, which emits from them, has raised health concerns, especially for eye health.

Blue light is a component of the visible spectrum of light—think of the colors seen in a rainbow. Of the different colors that make up natural light, blue light contains high energy and it is everywhere because the sun emits it and so do artificial light sources such as the digital screens of smartphones, laptops, tablets, computer monitors and even televisions. Blue light also emits via energy-saving bulbs such as compact fluorescent lights (CFLs) and light-emitting diodes (LEDs).

It is important to distinguish between the health effects of natural and artificial sources of blue light.

Blue light exposure from the sun plays a role in regulating our sleep-wake cycle, or circadian rhythm. In the morning, blue light from the sun suppresses a hormone called melatonin, which regulates sleep and signals it is time to wake up. In the evening, less blue light signals an increase in melatonin production, which helps us sleep. However, blue light from digital devices may interrupt this cycle.

This natural blue light cycle is interrupted by artificial sources of blue light from digital screens, compact fluorescent (CFL) bulbs, and light emitting diodes (LEDs) to which we are exposed during all hours of the day and night. Studies have shown that increased exposure to blue light during the evening hours, particularly two hours before bedtime, interrupts our circadian patterns, making it more difficult to fall asleep and stay asleep.²

More importantly, excessive blue light exposure from digital devices may impact eye health, the most common being digital eyestrain with symptoms that include difficulty focusing, blurred vision, dry eye and light sensitivity to name a few. While there is no evidence linking blue light to permanent vision loss, we should be concerned about protecting our eyes from too much exposure for better health and performance. Additionally, the impact of blue light on children may have a similar or greater effect on vision because their eyes are still developing and may be more sensitive to exposure. There is preliminary research indicating that screen time may contribute to hyperactivity and decreased attention spans.³

How can we protect against blue light exposure given our unavoidable need for digital devices and often-required high levels of screen time? Though many people may think that blue blocking glasses or screen filters are enough, there are more powerful and natural ways to safeguard against the potential harmful effects of blue light. The most effective way to protect against blue light exposure is by optimizing our intake of three key nutrients.

Nature has provided our eyes with internal blue light protection—three pigments called lutein, zeaxanthin and mesozeaxanthin. Collectively referred to as the “macular carotenoids,” these three pigments are found in high concentrations within the macula, or central retina.⁴ These pigments act as a frontline defense by filtering high-energy blue light and protecting against the effects of prolonged screen time. Out of all three pigments, meso-zeaxanthin, is the most potent of the macular carotenoids because of its powerful antioxidant capability.⁵ Essentially, the three macular carotenoids are our innate blue blockers.

Because our bodies cannot make these protective pigments, which our eyes need, we must get them as nutrients, either from our diet or from supplementation.

Lutein and zeaxanthin come from plants that are found abundantly in dark green, leafy vegetables (such as spinach, kale, collard greens, and romaine lettuce); yellow and orange bell peppers; cilantro; and parsley. Egg yolk and corn are also rich in lutein and zeaxanthin,⁵ and a rich source of zeaxanthin is the spice, paprika. Unfortunately, unlike lutein and zeaxanthin, meso-zeaxanthin is not readily found in high quantities in foods.⁵

Obtaining enough of the macular carotenoids from diet alone can be challenging. According to The Centers for Disease Control and Prevention,6 only 10 percent of American adults eat the recommended amounts of fruits and vegetables, while only nine percent of America's youth eats the recommended amount of fruits, and two percent eat the recommended amounts of vegetables each day. The lack of adequate dietary intake in children may be even more concerning because, as evidence suggests, their eyes are still developing and, therefore, may be more susceptible to the effects of blue light than an adult's eyes.

Recommended intake and clinical research indicate the optimum levels of lutein are at least 6-20 mg/day and of zeaxanthin are 1-4 mg/day. However, most people on a western diet usually get only 1-2 mg of lutein daily and less than 1 mg of zeaxanthin. Meso-zeaxanthin, because it is found in only trace quantities in food, may be missing altogether. Thus, many people are deficient in these important eye health nutrients. To make up for the gap, supplementation provides an easy way to protect the eyes against blue light exposure.

There are a wide variety of eye health supplements available on the market and each has a different formulation, making it difficult to choose. Many only contain two out of the three pigments—often lacking meso-zeaxanthin. In doing research for my book on prevention of macular degeneration through proper nutrition and healthy lifestyle choices, I've reviewed more than 40 of the top eye health supplements. I carefully looked at ingredients, dosing, formulation and bioavailability. In my research, I identified an ingredient called Lutemax 2020, which provides all three of these macular carotenoids: lutein, zeaxanthin and meso-zeaxanthin. The ingredient is a natural extract of marigold flowers and provides all three nutrients in the same 5:1 ratio as is found naturally in the diet.

In addition, Lutemax 2020 has strong science to back its benefits for vision and sleep. Multiple clinical studies support the role of Lutemax 2020 in increasing the macular carotenoid pigments in the retina,7 protecting our eyes during prolonged digital device use, improving visual performance and improving sleep quality.8 A double-blind, placebo controlled trial found that supplementing with Lutemax 2020 reduced eye fatigue and eyestrain resulting from prolonged digital device use.8 Also noted in this study were improvements in measures of vision including the ability to recover from bright lights (photo-stress recovery); the ability to judge distance and distinguish different objects from each other (contrast sensitivity); and improve the ability of the eyes to tolerate glare and bright light conditions (glare performance). Lutemax 2020 can be found in a variety of blue light and vision supplements including gummy supplements, which are great for children and adults (just look for Lutemax 2020 on the ingredient label).

Our society's dependence on digital technology has accelerated significantly during the current pandemic and extended screen time is now becoming the "new normal" not only for adults, but also for children. This trend is expected to continue even when the pandemic is a distant memory. Because of this new reality, it is important to be proactive when safeguarding our eyes from blue light, as well as ensuring optimal visual performance despite the demands of increased screen time.

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2. Bedrosian TA, Nelson RJ. Timing of light exposure affects mood and brain circuits. Transl Psychiatry. 2017;7(1):e1017. Published 2017 Jan 31. doi:10.1038/tp.2016.262.
3. Christakis DA, Zimmerman FJ, DiGiuseppe DL, McCarty CA. Early television exposure and subsequent attentional problems in children. Pediatrics. 2004;113(4):708¡V13. doi:10.1542/peds.113.4.708.
4. Eisenhauer B, Natoli S, Liew G, Flood VM. Lutein and Zeaxanthin-Food Sources, Bioavailability and Dietary Variety in Age-Related Macular Degeneration Protection. Nutrients. 2017;9(2):120. Published 2017 Feb 9. doi:10.3390/nu9020120.
5. Nolan JM, Meagher K, Kashani S, Beatty S. What is mesozeaxanthin, and where does it come from? Eye (Lond). 2013;27(8):899¡V905. doi:10.1038/eye.2013.98
6. STATE INDICATOR REPORT ON Fruits and Vegetables.
7. Stringham JM, Stringham NT. Serum and retinal responses to three different doses of macular carotenoids over 12 weeks of supplementation. Exp Eye Res. 2016;151:1¡V8. doi:10.1016/j. exer.2016.07.005.
8. Stringham JM, Stringham NT, O'Brien KJ. Macular Carotenoid Supplementation Improves Visual Performance, Sleep Quality, and Adverse Physical Symptoms in Those with High Screen Time Exposure. Foods. 2017;6(7):47. Published 2017 Jun 29. doi:10.3390/foods6070047.