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App references

Our in app evidence library

Here you can find links to studies and references used within our app. These are also useful for your own knowledge.

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  1. Lean MEJ, et al. Lancet Diabetes Endocrinol. 2024;12(4):233–246. doi:10.1016/S2213-8587(23)00385-6.

  2. Klatzkin RR, Baldassaro A, Rashid S. Physiological responses to acute stress and the drive to eat: The impact of perceived life stress. Appetite. 2019 Feb 1;133:393-399. doi: 10.1016/j.appet.2018.11.019. Epub 2018 Nov 22. PMID: 30472407.

  3. Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology. 2010;40(6):998–1009. doi:10.1002/ejsp.674.

  4. Kwok A, Dordevic AL, Paton G, Page MJ, Truby H. (2019). Effect of alcohol consumption on food energy intake: a systematic review and meta-analysis. British Journal of Nutrition. 121(5):481–495. doi:10.1017/S0007114518003677.

  5. Spiegel K, Tasali E, Penev P, Van Cauter E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine. 141(11):846–850. doi:10.7326/0003-4819-141-11-200412070-00008.

  6. Electronic Medicines Compendium (emc) (2026) Wegovy 0.5 mg FlexTouch solution for injection in pre-filled pen – Summary of Product Characteristics (SmPC). Available at: Wegovy SmPC

  7. Electronic Medicines Compendium (emc) (2026) Mounjaro KwikPen solution for injection in pre-filled pen – Summary of Product Characteristics (SmPC). Available at: Mounjaro SmPC

  8. Kodoth V, Scaccia S, Aggarwal B. Adverse Changes in Body Composition During the Menopausal Transition and Relation to Cardiovascular Risk: A Contemporary Review. Womens Health Rep (New Rochelle). 2022 Jun 13;3(1):573-581. doi: 10.1089/whr.2021.0119. PMID: 35814604; PMCID: PMC9258798.

  9. Nunes, P.R.P. et al. (2024) ‘Effect of resistance training volume on body adiposity, metabolic risk, and inflammation in postmenopausal and older females: systematic review and meta-analysis of randomized controlled trials’, Journal of Sport and Health Science, 13(2), pp. 145–159

  10. Challet, E. The circadian regulation of food intake. Nat Rev Endocrinol 15, 393–405 (2019). https://doi.org/10.1038/s41574-019-0210-x

  11. Fowler N, Mikhail ME, Neale M, Keel PK, Katzman DK, Sisk CL, Burt SA, Klump KL. Between- and within-person effects of stress on emotional eating in women: a longitudinal study over 49 days. Psychol Med. 2023 Aug;53(11):5167-5176. doi: 10.1017/S0033291722002185. Epub 2022 Aug 1. PMID: 37650340; PMCID: PMC10471857.

  12. Sumithran, P., Prendergast, L.A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A. and Proietto, J. (2011) ‘Long-term persistence of hormonal adaptations to weight loss’, New England Journal of Medicine, 365(17), pp. 1597–1604. doi:10.1056/NEJMoa1105816.

  13. Rosenbaum M, Hirsch J, Gallagher DA, Leibel RL. Long-term persistence of adaptive thermogenesis in subjects who have maintained a reduced body weight. Am J Clin Nutr. 2008 Oct;88(4):906-12. doi: 10.1093/ajcn/88.4.906. PMID: 18842775.

  14. EVELYN YANDLE, TRACEY MCLAUGHLIN, CHUN SABRINA JOHNSTON, JASMINE YANG, NICOLE TURK, HEPING CHEN, DALIA PERELMAN; 1676-P: Changes in Body Composition During and After Weight Loss with Tirzepatide. Diabetes 1 June 2026; 75 (Supplement_1): 1676–P. https://doi.org/10.2337/db26-1676-P

  15. Kokura Y, Ueshima J, Saino Y, Maeda K. Enhanced protein intake on maintaining muscle mass, strength, and physical function in adults with overweight/obesity: A systematic review and meta-analysis. Clin Nutr ESPEN. 2024 Oct;63:417-426. doi: 10.1016/j.clnesp.2024.06.030. Epub 2024 Jun 24. PMID: 39002131.

  16. Wilding JPH, Batterham RL, Davies M, Van Gaal LF, Kandler K, Konakli K, Lingvay I, McGowan BM, Oral TK, Rosenstock J, Wadden TA, Wharton S, Yokote K, Kushner RF; STEP 1 Study Group. Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension. Diabetes Obes Metab. 2022 Aug;24(8):1553-1564. doi: 10.1111/dom.14725. Epub 2022 May 19. PMID: 35441470; PMCID: PMC9542252.

  17. Dobbie LJ, Tolvanen L, Alves D, Baker JL, Bez NS, Birney S, Bogl LH, Brown A, Bullo M, Clare K, Duncan EL, Govers E, Mooney V, Mulrooney H, Mercado DO, O'Malley G, Oppert JM, Pillinger T, Remijnse W, Shuttlewood E, Wakolbinger M, Woodward E, Yumuk VD, Hassapidou M, Ciudin A, McGowan B. Nutritional, functional, and psychological considerations for incretin-based therapies in adults-an EASO, EFAD, and ECPO Consensus Statement. Lancet Diabetes Endocrinol. 2026 Sep;14(9):754-777. doi: 10.1016/S2213-8587(26)00122-1. Epub 2026 Jul 8. PMID: 42419343.

  18. Hagerman CJ, Ehmann MM, Taylor LC, Forman EM. The role of self-compassion and its individual components in adaptive responses to dietary lapses. Appetite. 2023 Nov 1;190:107009. doi: 10.1016/j.appet.2023.107009. Epub 2023 Aug 22. PMID: 37619622; PMCID: PMC10543633.

  19. Scientific Advisory Committee on Nutrition. Carbohydrates and Health. Public Health England; 2015.

  20. British Dietetic Association. Fluid (water and drinks) and hydration. BDA; 2023.

  21. Helena J Teede, Chau Thien Tay, Joop Laven, Anuja Dokras, Lisa J Moran, Terhi T Piltonen, Michael F Costello, Jacky Boivin, Leanne M Redman, Jacqueline A Boyle, Robert J Norman, Aya Mousa, Anju E Joham, International PCOS Network , Recommendations from the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome, Human Reproduction, Volume 38, Issue 9, September 2023, Pages 1655–1679,

  22. Angelopoulos T, Kokkinos A, Liaskos C, Tentolouris N, Alexiadou K, Miras AD, Mourouzis I, Perrea D, Pantos C, Katsilambros N, Bloom SR, le Roux CW. The effect of slow spaced eating on hunger and satiety in overweight and obese patients with type 2 diabetes mellitus. BMJ Open Diabetes Res Care. 2014 Jul 2;2(1):e000013. doi: 10.1136/bmjdrc-2013-000013. PMID: 25452861; PMCID: PMC4212566.

  23. Robinson E, Almiron-Roig E, Rutters F, de Graaf C, Forde CG, Tudur Smith C, Nolan SJ, Jebb SA. A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger. Am J Clin Nutr. 2014 Jul;100(1):123-51. doi: 10.3945/ajcn.113.081745. Epub 2014 May 21. PMID: 24847856.

  24. UK Chief Medical Officers. (2019, updated 2026). UK Chief Medical Officers' Physical Activity Guidelines. Department of Health and Social Care.

  25. Easow J, Bommasamudram T, Munnilari M, Adhikari R, Edwards BJ, Nayak KR, Vaishali K, Ravindrakumar A, Gallagher C, Pullinger SA. Implications of sleep loss or sleep deprivation on muscle strength: a systematic review. Sleep Breath. 2025 Jul 15;29(4):242. doi: 10.1007/s11325-025-03413-0. PMID: 40663194; PMCID: PMC12263768.

  26. Lacaille J, Ly J, Zacchia N, Bourkas S, Glaser E, Knäuper B. The effects of three mindfulness skills on chocolate cravings. Appetite. 2014 May;76:101-12. doi: 10.1016/j.appet.2014.01.072. Epub 2014 Feb 3. PMID: 24503333.

  27. Laborde S, Allen MS, Borges U, Dosseville F, Hosang TJ, Iskra M, Mosley E, Salvotti C, Spolverato L, Zammit N, Javelle F. Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis. Neurosci Biobehav Rev. 2022 Jul;138:104711. doi: 10.1016/j.neubiorev.2022.104711. Epub 2022 May 24. PMID: 35623448.

  28. Seok JW, Kim K, Kim JU. Therapeutic effects of eye movement desensitization and reprocessing for substance use disorders: a meta-analysis of addiction-related and emotional symptoms. Front Psychiatry. 2025 Sep 17;16:1660046. doi: 10.3389/fpsyt.2025.1660046. PMID: 41040945; PMCID: PMC12484161.

  29. Littel M, van den Hout MA, Engelhard IM. Desensitizing Addiction: Using Eye Movements to Reduce the Intensity of Substance-Related Mental Imagery and Craving. Front Psychiatry. 2016 Feb 8;7:14. doi: 10.3389/fpsyt.2016.00014. PMID: 26903888; PMCID: PMC4745337.

  30. Frampton J, Edinburgh RM, Ogden HB, Gonzalez JT, Chambers ES. The acute effect of fasted exercise on energy intake, energy expenditure, subjective hunger and gastrointestinal hormone release compared to fed exercise in healthy individuals: a systematic review and network meta-analysis. Int J Obes (Lond). 2022 Feb;46(2):255-268. doi: 10.1038/s41366-021-00993-1. Epub 2021 Nov 3. PMID: 34732837; PMCID: PMC8794783.

  31. Ding D, Nguyen B, Nau T et al. Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis. The Lancet Public Health, 2025; 10, e668-e681

  32. Klempel N, Blackburn NE, McMullan IL, Wilson JJ, Smith L, Cunningham C, O'Sullivan R, Caserotti P, Tully MA. The Effect of Chair-Based Exercise on Physical Function in Older Adults: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2021 Feb 16;18(4):1902. doi: 10.3390/ijerph18041902. PMID: 33669357; PMCID: PMC7920319.

  33. NHS. How to read food labels. NHS; 2026.

  34. Guy's and St Thomas' NHS Foundation Trust. Dietary advice for people taking weight loss medicines – Food and nutrition. 2025

  35. Yevusiak T, Weisman A, Retnakaran R, Wharton S, Drucker DJ, Kramer CK. Impact of semaglutide withdrawal on cardiometabolic profile and physiology of energy balance: Recovery effects after semaglutide termination - The REST trial study protocol. PLoS One. 2026 Jul 27;21(7):e0354237. doi: 10.1371/journal.pone.0354237. PMID: 42507673; PMCID: PMC13405095.

  36. National Institute for Health and Care Excellence (NICE). Semaglutide for managing overweight and obesity (TA875). Published 8 March 2023; updated 4 September 2023.

  37. Joint Formulary Committee. British National Formulary (BNF). Semaglutide and tirzepatide monographs. BMJ Group and Pharmaceutical Press. Accessed August 2026.

  38. National Institute for Health and Care Excellence (NICE). (2025). Overweight and obesity management: Quality statement 7 – Advice and support after stopping medicines for weight management or completing behavioural interventions (QS212). Published 5 August 2025.

  39. Poon ET, Tsang JH, Sun F, Zheng C, Wong SH. Effects of intermittent dieting with break periods on body composition and metabolic adaptation: a systematic review and meta-analysis. Nutr Rev. 2025 Jan 1;83(1):59-71. doi: 10.1093/nutrit/nuad168. Erratum in: Nutr Rev. 2025 Jan 1;83(1):200. doi: 10.1093/nutrit/nuae018. PMID: 38193357.

  40. British Dietetic Association. Using a person-centred approach for people with obesity. BDA.

  41. McKay NJ, Belous IV, Temple JL. Increasing water intake influences hunger and food preference, but does not reliably suppress energy intake in adults. Physiol Behav. 2018 Oct 1;194:15-22. doi: 10.1016/j.physbeh.2018.04.024. Epub 2018 Apr 17. PMID: 29678599.

  42. Ortinau LC, Hoertel HA, Douglas SM, Leidy HJ. Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J. 2014 Sep 29;13:97. doi: 10.1186/1475-2891-13-97. PMID: 25266206; PMCID: PMC4190484.

  43. Douglas SM, Ortinau LC, Hoertel HA, Leidy HJ. Low, moderate, or high protein yogurt snacks on appetite control and subsequent eating in healthy women. Appetite. 2013 Jan;60(1):117-122. doi: 10.1016/j.appet.2012.09.012. Epub 2012 Sep 25. PMID: 23022602.

  44. van Beurden SB, Greaves CJ, Smith JR, Abraham C. Techniques for modifying impulsive processes associated with unhealthy eating: A systematic review. Health Psychol. 2016 Aug;35(8):793-806. doi: 10.1037/hea0000337. PMID: 27505198.

  45. Wolz I, Nannt J, Svaldi J. Laboratory-based interventions targeting food craving: A systematic review and meta-analysis. Obes Rev. 2020 May;21(5):e12996. doi: 10.1111/obr.12996. Epub 2020 Jan 16. PMID: 31944559.

  46. Adriaanse MA, Vinkers CDW, De Ridder DTD, Hox JJ, De Wit JBF. (2011). Do implementation intentions help to eat a healthy diet? A systematic review and meta-analysis of the empirical evidence. Appetite, 56(1), 183–193. https://doi.org/10.1016/j.appet.2010.10.012

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