26 sources across mechanism, behavioral science, epidemiology, and intervention trials. Peer-reviewed where possible — books and review articles are clearly marked.
Colantuoni, C., Schwenker, J., McCarthy, J., Rada, P., Ladenheim, B., Cadet, J. L., Schwartz, G. J., Moran, T. H., & Hoebel, B. G.
NeuroReport · doi: 10.1097/00001756-200111160-00035
Foundational paper showing sugar alters mu-opioid and dopamine D2 receptor binding in the striatum.
Johnson, P. M., & Kenny, P. J.
Nature Neuroscience · doi: 10.1038/nn.2519
Striatal D2 receptor knockdown produced compulsive eating that persisted through 15 days of abstinence.
Lanaspa, M. A., Sanchez-Lozada, L. G., Choi, Y. J., Cicerchi, C., Kanbay, M., Roncal-Jimenez, C. A., Ishimoto, T., Li, N., Marek, G., Duranay, M., Schreiner, G., Rodriguez-Iturbe, B., Nakagawa, T., Kang, D. H., Sautin, Y. Y., & Johnson, R. J.
Journal of Biological Chemistry · doi: 10.1074/jbc.M112.399899
Uric acid upregulates the fructokinase pathway creating a self-amplifying feedback loop in NAFLD.
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J.
European Journal of Social Psychology · doi: 10.1002/ejsp.674
Median 66 days to habit automaticity, range 18–254 days. The actual evidence behind the 'how long to form a habit' question.
Kraft, J. R.
Laboratory Medicine · doi: 10.1093/labmed/6.2.10
The hyperinsulinemia-precedes-T2D framework, established 50 years ago and still under-appreciated clinically.
ASIDE Internal Medicine Editorial Board
ASIDE Internal Medicine
US T2D incidence rose 15-fold between 1990 and 2024 (3.5 → 59 per 1,000).
WHO Regional Office for Europe
WHO Euro health topics factsheet
UK children aged 4–10 get ~25% of total energy from added sugars — 5× the WHO 5% recommendation.
Office for Health Improvement and Disparities (UK)
OHID, UK Government
UK 5-year-old dental decay surveillance. The data that motivates the dentist-authored angle.
World Health Organization
WHO Press
The 25g (6 teaspoons) daily added-sugar target for meaningful health benefit.
Samkani, A., Skytte, M. J., Kandel, D., Kjaer, S., Astrup, A., Deacon, C. F., Holst, J. J., Madsbad, S., Rehfeld, J. F., Haugaard, S. B., & Krarup, T.
Nutrients · doi: 10.3390/nu10091285
64% reduction in postprandial insulin secretion + 85% reduction in glucose excursions on a CRHP diet over just two days.
Avena, N. M., Rada, P., & Hoebel, B. G.
Neuroscience & Biobehavioral Reviews · doi: 10.1016/j.neubiorev.2007.04.019
Comprehensive review establishing the behavioral and neurochemical case for sugar as a substance of abuse.
Various contributors
Biomolecules
Updated synthesis of fructose-specific hepatic lipogenesis and uric acid feedback.
Various contributors
Nutrire · doi: 10.1186/s41110-026-00439-6
A high-sugar/high-fat diet induces leptin resistance within roughly 16 days.
Müller, T. D., Nogueiras, R., Andermann, M. L., Andrews, Z. B., Anker, S. D., Argente, J., Batterham, R. L., Benoit, S. C., Bowers, C. Y., Broglio, F., Casanueva, F. F., D'Alessio, D., Depoortere, I., Geliebter, A., Ghigo, E., Cole, P. A., Cowley, M., Cummings, D. E., Dagher, A., Diano, S., … Tschöp, M. H.
Molecular Metabolism · doi: 10.1016/j.molmet.2015.03.005
Comprehensive ghrelin physiology review.
Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J. C., Louzada, M. L., Rauber, F., Khandpur, N., Cediel, G., Neri, D., Martinez-Steele, E., Baraldi, L. G., & Jaime, P. C.
Public Health Nutrition · doi: 10.1017/S1368980018003762
Definitive NOVA classification paper. Class 4 ultra-processed foods are the primary sugar delivery vehicle in modern diets.
Various contributors
Egyptian Journal of Internal Medicine · doi: 10.1186/s43162-026-00609-y
Metabolic syndrome carries 5× T2D risk relative to non-MetS controls.
Various contributors
Molecular Neurobiology · doi: 10.1007/s12035-025-04947-w
Foundational evidence for the "type 3 diabetes" framing of Alzheimer's as a metabolic disease.
Vos, M. B., Kaar, J. L., Welsh, J. A., Van Horn, L. V., Feig, D. I., Anderson, C. A. M., Patel, M. J., Cruz Munos, J., Krebs, N. F., Xanthakos, S. A., & Johnson, R. K.
Circulation · doi: 10.1161/CIR.0000000000000439
AHA scientific statement on added sugars and cardiovascular disease.
Recovered.org Clinical Editorial Team
Recovered.org
Synthesised clinical-observation timeline for sugar withdrawal. Day 3–5 peak symptoms, taper through weeks 2–4.
British Dental Association
BDA policy series
UK dental sector position on the sugar levy and added-sugar reduction in children's diets.
Lustig, R. H.
Hudson Street Press (Penguin)
UCSF pediatric endocrinologist Robert Lustig's accessible treatment of fructose-driven metabolic disease.
Marlatt, G. A., & Donovan, D. M. (Eds.)
Guilford Press
The lapse-vs-relapse framework. The cognitive distinction that prevents quit-on-relapse spirals.
Clear, J.
Avery (Penguin)
Identity-based change framing — habits built on 'who am I' outlast habits built on 'what do I want'.
Fogg, B. J.
Houghton Mifflin Harcourt
Stanford Behavior Design Lab founder. Anchor-action-celebration pattern for habit formation.
Means, C.
Avery (Penguin)
Stanford-trained physician on metabolic dysfunction as the root cause of most modern chronic disease.
Attia, P.
Harmony Books
Longevity framework that places metabolic health at the center of all-cause mortality reduction.