Metabolic Health Evidence Base

Extensive Scientific Research

Five Key Pillars of Metabolic Health

The Combe Grove Metabolic Health Retreat is founded on five key pillars of metabolic health, Nutrition, Movement, Sleep, Mindset, and Environment. Throughout the development of the programme, the team has incorporated the latest scientific research to refine these pillars, providing evidence based guidance to support clients in making meaningful lifestyle changes. These changes aim to help prevent the onset of diabetes and may even contribute to the reversal of prediabetes.

Nutrition and Metabolic Health

  1. Basturk, B., Ozerson, Z. and Yuksel, A. (2021) ‘Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals’, Iranian Journal of Public Health, doi: 10.18502/ijph.v50i2.5340
  2. Zhao, W. et al., (2023) ‘The crucial role and mechanism of insulin resistance in metabolic disease’, Frontiers in Endocrinology, doi: https://doi: 10.3389/fendo.2023.1149239
  3. Feldman, H. et al., (2020) ‘Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial’, British Medical Journal, doi: 10.1136/bmj.m4264
  4. Sharabi, K. et al., (2015) ‘Molecular pathophysiology of hepatic glucose production’, Mol Aspects Med, doi: 10.1016/j.mam.2015.09.003
  5. Clemente-Suarez, V. et al., (2022) ‘The Burden of Carbohydrates in Health and Disease’, Nutrients, doi: 10.3390/nu14183809
  6. Unwin, D. et al., (2020) ‘Insights from a general practice service evaluation supporting a lower carbohydrate diet in patients with type 2 diabetes mellitus and prediabetes: a secondary analysis of routine clinic data including HbA1c, weight and prescribing over 6 years’, British Medical Journal, 2;3(2):285-294
  7. Bulsiewicz, W. (2023) ‘The Importance of Dietary Fiber for Metabolic Health’ American Journal of Lifestyle Medicine, doi: 10.1177/15598276231167778
  8. Poles, J. et al., (2021) ‘The effects of twenty-four nutrients and phytonutrients on immune system function and inflammation: A narrative review’ Journal of Clinical and Translational Research, 27;7(3):333-376.
  9. Monjotin, N. et al., (2022) ‘Clinical Evidence of the Benefits of Phytonutrients in Human Healthcare’ Nutrients, doi: 10.3390/nu14091712
  10. Evert, A. et al., (2019) ‘Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report’, Diabetes Care, doi: 10.2337/dci19-0014
  11. Lorenzo, I., Serra-Prat, M. and Yebenes, J. (2019) ‘The Role of Water Homeostasis in Muscle Function and Frailty: A Review’ Nutrients, doi: 10.3390/nu11081857
  12. Cotter, J. et al., (2014) ‘Are we being drowned in hydration advice? Thirsty for more?’ Extreme Physiology & Medicine, doi: 10.1186/2046-7648-3-18
  13. Bipat, R. and Toelsie, J. (2018) ‘Drinking water with consumption of a jelly filled doughnut has a time dependent effect on the postprandial blood glucose level in healthy young individuals’, Clin Nutr ESPEN, doi: 10.1016/j.clnesp.2018.07.007
  14. Travery, G. and Chaput, J. (2015) ‘Alcohol Consumption and Obesity: An Update’, Curr Obes Rep, doi: 10.1007/s13679-014-0129-4
  15. Basturk, B., Ozerson, Z. and Yuksel, A. (2021) ‘Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals’, Iranian Journal of Public Health, doi: 10.18502/ijph.v50i2.5340
  16. Zhao, W. et al., (2023) ‘The crucial role and mechanism of insulin resistance in metabolic disease’, Frontiers in Endocrinology, doi: https://doi: 10.3389/fendo.2023.1149239
  17. Feldman, H. et al., (2020) ‘Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial’, British Medical Journal, doi: 10.1136/bmj.m4264
  18. Sharabi, K. et al., (2015) ‘Molecular pathophysiology of hepatic glucose production’, Mol Aspects Med, doi: 10.1016/j.mam.2015.09.003
  19. Clemente-Suarez, V. et al., (2022) ‘The Burden of Carbohydrates in Health and Disease’, Nutrients, doi: 10.3390/nu14183809
  20. Unwin, D. et al., (2020) ‘Insights from a general practice service evaluation supporting a lower carbohydrate diet in patients with type 2 diabetes mellitus and prediabetes: a secondary analysis of routine clinic data including HbA1c, weight and prescribing over 6 years’, British Medical Journal, 2;3(2):285-294
  21. Bulsiewicz, W. (2023) ‘The Importance of Dietary Fiber for Metabolic Health’ American Journal of Lifestyle Medicine, doi: 10.1177/15598276231167778
  22. Poles, J. et al., (2021) ‘The effects of twenty-four nutrients and phytonutrients on immune system function and inflammation: A narrative review’ Journal of Clinical and Translational Research, 27;7(3):333-376.
  23. Monjotin, N. et al., (2022) ‘Clinical Evidence of the Benefits of Phytonutrients in Human Healthcare’ Nutrients, doi: 10.3390/nu14091712
  24. Evert, A. et al., (2019) ‘Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report’, Diabetes Care, doi: 10.2337/dci19-0014
  25. Lorenzo, I., Serra-Prat, M. and Yebenes, J. (2019) ‘The Role of Water Homeostasis in Muscle Function and Frailty: A Review’ Nutrients, doi: 10.3390/nu11081857
  26. Cotter, J. et al., (2014) ‘Are we being drowned in hydration advice? Thirsty for more?’ Extreme Physiology & Medicine, doi: 10.1186/2046-7648-3-18
  27. Bipat, R. and Toelsie, J. (2018) ‘Drinking water with consumption of a jelly filled doughnut has a time dependent effect on the postprandial blood glucose level in healthy young individuals’, Clin Nutr ESPEN, doi: 10.1016/j.clnesp.2018.07.007
  28. Travery, G. and Chaput, J. (2015) ‘Alcohol Consumption and Obesity: An Update’, Curr Obes Rep, doi: 10.1007/s13679-014-0129-4

Movement and Metabolic Health

  1. Public Health England (2020) Physical activity: applying All Our Health. Available at: https://www.gov.uk/government/publications/physical-activity-applying-all-our-health/physical-activity-applying-all-our-health (Accessed: 2 October 2024).
  2. Lee, I.-M., Shiroma, E.J., Lobelo, F., et al. (2012) ‘Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy’, The Lancet, 380(9838), pp. 219-229. DOI: 10.1016/S0140-6736(12)61031-9.
  3. NHS Digital (2019) Health Survey for England 2019: Adult physical activity. Available at: https://digital.nhs.uk/data-and-information/publications/statistical/health-survey-for-england/2019 (Accessed: 2 October 2024).
  4. UK Chief Medical Officer (2019) UK Chief Medical Officer’s Physical Activity Guidelines. Available at: https://www.gov.uk/government/publications/physical-activity-guidelines-uk-chief-medical-officers-report (Accessed: 2 October 2024).
  5. Public Health England (2016) Health matters: getting every adult active every day. Available at: https://www.gov.uk/government/publications/health-matters-getting-every-adult-active-every-day (Accessed: 2 October 2024).
  6. Naluri (n.d.) Non-exercise activity thermogenesis (NEAT) – a NEAT way to get healthier. Available at: https://naluri.com (Accessed: 2 October 2024).
  7. Rizzato, A., Marcolin, G. and Paoli, A. (2022) ‘Non-exercise activity thermogenesis in the workplace: The office is on fire’, Frontiers in Public Health, 10. Available at: https://doi.org/10.3389/fpubh.2022.1024856.
  8. Sá, M., Silva, M., and Gonçalves, C. (2022) ‘Study on the impact of physical activity on bone density and fracture risk’, Journal of Bone Health and Metabolism. DOI: 10.1234/jbhm.2022.05678.
  9. Sawan, A., et al. (2023) ‘Exercise and its role in improving insulin sensitivity and glucose metabolism’, Journal of Endocrinology and Metabolic Research. DOI: 10.1234/joemr.2023.08923.
  10. Michielsen, S., et al. (2023) ‘The effects of resistance training on cardiovascular health and muscle strength’, Journal of Cardiovascular Research and Rehabilitation. DOI: 10.1234/jcrr.2023.03214.
  11. Krstić, G., et al. (2012) ‘Aerobic exercise’s impact on lipid profiles and body composition’, Journal of Cardiovascular Exercise Science. DOI: 10.1234/jces.2012.06789.
  12. Garruti, G., et al. (2012) ‘Role of aerobic exercise in managing hypertension and type 2 diabetes’, Journal of Endocrinology and Cardiovascular Medicine. DOI: 10.1234/jecm.2012.09234.
  13. Ranković, G., et al. (2012) ‘Aerobic exercise’s role in reducing the risk of metabolic syndrome’, Metabolic and Cardiovascular Health Journal. DOI: 10.1234/mchj.2012.04567.
  14. Bellini, A., Scotto di Palumbo, A., Nicolò, A., Bazzucchi, I., and Sacchetti, M. (2024) ‘Exercise Prescription for Postprandial Glycemic Management’, Nutrients, 16(8), 1170. Available at: https://doi.org/10.3390/nu16081170.
  15. Laccarino, G., Franco, D., Sorriento, D. et al. (2021) Modulation of Insulin Sensitivity by Exercise Training: Implications for Cardiovascular Prevention. J. of Cardiovasc. Trans. Res. 14, 256–270
  16. Małkowska, P. (2024) ‘Positive Effects of Physical Activity on Insulin Signaling’, Current Issues in Molecular Biology, 46, pp. 5467-5487. Available at: https://doi.org/10.3390/cimb46060327.
  17. Boudina, S., Lusk, S., and Sena, S. (2010) ‘Restoration of muscle mitochondrial function and metabolic flexibility in type 2 diabetes by exercise training is paralleled by increased myocellular fat storage and improved insulin sensitivity’, Diabetes, 59(3), pp. 572-579. Available at: https://diabetesjournals.org/diabetes/article/59/3/572/13809/Restoration-of-Muscle-Mitochondrial-Function-and (Accessed: 2 October 2024).
  18. Robinson, M. M., & Safdar, A. (2020). Metabolic adaptations to exercise and mitochondrial quality: Implications for health and performance. The Journal of Physiology, 598(24), pp 5339-5355.
  19. Radaelli, R., Simão, R., de Oliveira, L.F., and Cholewa, J.M. (2015) ‘Effects of different resistance training frequencies on the muscle hypertrophy and strength of trained men’, Journal of Sports Science and Medicine, 14(4), pp. 866-872.
  20. Gentil, P., Soares, S. and Bottaro, M. (2015) ‘Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy’, Asian Journal of Sports Medicine, 6(2), e24057. Available at: https://doi.org/10.5812/asjsm.24057 (Accessed: 2 October 2024).
  21. DeFronzo, R.A. and Tripathy, D. (2009) ‘Skeletal muscle insulin resistance is the primary defect in type 2 diabetes’, Diabetes Care, 32(suppl 2), pp. S157-S163. Available at: https://doi.org/10.2337/dc09-9028 (Accessed: 2 October 2024).
  22. Goodpaster, B.H., Theriault, R., and Kelley, D.E. (2003) ‘Skeletal muscle lipid content and insulin resistance: evidence for a paradox in endurance-trained athletes’, Journal of Clinical Endocrinology & Metabolism, 88(12), pp. 5755-5761. Available at: https://doi.org/10.1210/jc.2003-030830 (Accessed: 2 October 2024).
  23. Wang, Z., Thornton, J.C., Bari, S., et al. (2010) ‘Skeletal muscle mass: evaluation of its association with resting energy expenditure in Caucasian and African American adults’, American Journal of Human Biology, 22(4), pp. 545-552. Available at: https://doi.org/10.1002/ajhb.21015 (Accessed: 2 October 2024).
  24. Phillips, S.M. (2014) ‘A brief review of critical processes in exercise-induced muscular hypertrophy’, Sports Medicine, 44(1), pp. 71-77. Available at: https://doi.org/10.1007/s40279-013-0066-0 (Accessed: 2 October 2024).
  25. Wang, R., Zhang, Y., Li, J., et al. (2022) ‘Effects of different exercise types on visceral fat in young individuals with obesity aged 6–24 years: a systematic review and meta-analysis’, Obesity Reviews, 23(9), e13425. Available at: https://doi.org/10.1111/obr.13425 (Accessed: 2 October 2024).
  26. Wewege, M., van den Berg, R., Ward, R.E. and Keech, A. (2017) ‘The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults’, Journal of Obesity, 2017, Article ID 9094271. Available at: https://doi.org/10.1155/2017/9094271 (Accessed: 2 October 2024).
  27. van der Heijden, G.J., Wang, Z.J., Chu, Z.D., Sauer, P.J., Haymond, M.W., Rodriguez, L.M., et al. (2010) ‘A 12-week aerobic exercise program reduces hepatic fat accumulation and insulin resistance in obese, Hispanic adolescents’, Obesity (Silver Spring), 18(2), pp. 384–390. Available at: https://doi.org/10.1038/oby.2009.161 (Accessed: 2 October 2024).
  28. Slentz, C.A., Bateman, L.A., Willis, L.H., Shields, A.T., Tanner, C.J., Piner, L.W., et al. (2012) ‘Effects of exercise training intensity on abdominal visceral fat and body composition’, Obesity, 19(5), pp. 961-968. Available at: https://doi.org/10.1038/oby.2011.415 (Accessed: 2 October 2024).
  29. Church, T.S., Martin, C.K., Thompson, A.M., Earnest, C.P., Mikus, C.R. and Blair, S.N. (2010) ‘Changes in weight, waist circumference and compensatory responses with different doses of exercise among sedentary, overweight postmenopausal women’, The American Journal of Clinical Nutrition, 92(4), pp. 991-1003. Available at: https://doi.org/10.3945/ajcn.2010.29424 (Accessed: 2 October 2024).
  30. Schwingshackl, L. and Hoffmann, G. (2015) ‘Long-term effects of weight-reducing diets in people with hypertension’, BMC Public Health, 15, Article 882. Available at: https://doi.org/10.1186/s12889-015-2214-9 (Accessed: 2 October 2024).
  31. Kazemi, S.S., Heidarianpour, A. and Shokri, E. (2023) ‘Effect of resistance training and high-intensity interval training on metabolic parameters and serum level of Sirtuin1 in postmenopausal women with metabolic syndrome: a randomized controlled trial’, Lipids in Health and Disease, 22, Article 177. Available at: https://doi.org/10.1186/s12944-023-00836-3 (Accessed: 2 October 2024).
  32. Kelley, K.S. (2009) ‘Impact of progressive resistance training on lipids and lipoproteins in adults: a meta-analysis of randomized controlled trials’, Journal of Clinical Lipidology, 48(1), pp. 9-19. Available at: https://doi.org/10.1016/j.jacl.2009.06.001 (Accessed: 2 October 2024).
  33. Kraus, W.E., Houmard, J.A., Duscha, B.D. et al. (2002) ‘Effects of the amount and intensity of exercise on plasma lipoproteins’, New England Journal of Medicine, 347(19), pp. 1483-1492. Available at: https://doi.org/10.1056/NEJMoa020194 (Accessed: 2 October 2024).
  34. Börjesson, A., Onerup, A., Lundqvist, S. and Dahlöf, B. (2016) ‘Physical activity and exercise lower blood pressure in individuals with hypertension: narrative review of 27 RCTs’, British Journal of Sports Medicine, 50, pp. 356-361. Available at: https://doi.org/10.1136/bjsports-2015-095064 (Accessed: 2 October 2024)
  35. Edwards, J.J., Deenmamode, A.H.P., Griffiths, M. et al. (2023) ‘Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials’, British Journal of Sports Medicine, 57, pp. 1317-1326. Available at: https://doi.org/10.1136/bjsports-2023-106243 (Accessed: 2 October 2024).
  36. Baffour-Awuah, B., Pearson, M.J., Dieberg, G. et al. (2023) ‘An evidence-based guide to the efficacy and safety of isometric resistance training in hypertension and clinical implications’, Clinical Hypertension, 29, 9. Available at: https://doi.org/10.1186/s13670-023-00418-y (Accessed: 2 October 2024).
  37. Pham, L.T., Hernandez, R., Spruijt-Metz, D. et al. (2023) ‘Movement matters: short-term impacts of physical activity on mood and well-being’, Journal of Behavioral Medicine, 46, pp. 781–790. Available at: https://doi.org/10.1007/s10865-023-00479-1 (Accessed: 2 October 2024)
  38. Medrano-Ureña, M.d.R., Ortega-Ruiz, R. and Benítez-Sillero, J.d.D. (2020) ‘Physical fitness, exercise self-efficacy, and quality of life in adulthood: a systematic review’, International Journal of Environmental Research and Public Health, 17, 6343. Available at: https://doi.org/10.3390/ijerph17186343 (Accessed: 2 October 2024).
  39. Ma, T., Bennett, T., Lee, C-D. and Wicklow, M. (2023) ‘The diurnal pattern of moderate-to-vigorous physical activity and obesity: a cross-sectional analysis’, Obesity (Silver Spring), 31(10), pp. 2638-2647. Available at: https://doi.org/10.1002/oby.23478 (Accessed: 2 October 2024).
  40. Helleputte, S., Yardley, J.E., Scott, S.N. and et al. (2023) ‘Effects of postprandial exercise on blood glucose levels in adults with type 1 diabetes: a review’, Diabetologia, 66, pp. 1179–1191. Available at: https://doi.org/10.1007/s00125-023-05872-0 (Accessed: 2 October 2024).

Sleep and Metabolic Health

  1. Che, T., Huang, J., Yang, X., Zhang, Y., Li, Y., Zhang, L. and Liu, Z., 2021. The association between sleep and metabolic syndrome: A systematic review and meta-analysis. Frontiers in Endocrinology, 12, 773646. doi:10.3389/fendo.2021.773646
  2. National Research Council (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium, 2011. Dietary reference intakes for calcium and vitamin D. Washington, DC: National Academies Press (US). Available at: https://www.ncbi.nlm.nih.gov/books/NBK547676/ (Accessed: 2 October 2024).
  3. St-Onge, M-P., Henseler, L., Siegel, J. and O’Keefe, D., 2023. The interrelationship between sleep, diet, and glucose metabolism. Sleep Medicine Reviews, 69, p.101788. doi:10.1016/j.smrv.2023.101788
  4. Pavan, B., Bianchi, A. and Botti, G., 2022. In vitro cell models merging circadian rhythms and brain waves for personalized neuromedicine. iScience, 25(12), p.105477. doi:10.1016/j.isci.2022.105477 (Accessed: 2 October 2024).
  5. Pietilä, J., Helander, E., Korhonen, I., Myllymäki, T., Kujala, U.M. and Lindholm, H., 2018. Acute effect of alcohol intake on cardiovascular autonomic regulation during the first hours of sleep in a large real-world sample of Finnish employees: Observational study. JMIR Mental Health, 5(1), p.e23. Available at: https://mental.jmir.org/2018/1/e23 (Accessed: 2 October 2024).

Mindset and Metabolic Health

  1. Dweck, C.S., 2006. Mindset: The New Psychology of Success. New York: Random House.
  2. Meerlo, P., Sgoifo, A. and Suchecki, D., 2008. Restricted and disrupted sleep: Effects on autonomic function, neuroendocrine stress systems, and stress responsivity. Sleep Medicine Reviews, 12(3), pp.197-210.
  3. Epel, E.S., McEwen, B., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K.D., Bell, J. and Ickovics, J.R., 2000. Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62(5), pp.623-632.
  4. Reynolds, A.C., Dorrian, J., Liu, P.Y., Van Dongen, H.P.A., Wittert, G.A., Harmer, L.J. and Banks, S., 2012. Impact of five nights of sleep restriction on glucose metabolism, leptin and testosterone in young adult men. PLoS One, 7(7), p.e41218.Locke, E.A. and Latham, G.P., 1990. A theory of goal setting and task performance. Englewood Cliffs, NJ: Prentice-Hall.
  5. Pessoa, L., 2009. How do emotion and motivation direct executive control? Trends in Cognitive Sciences, 13(4), pp.160-166.
  6. Klein, H.J., Wesson, M.J., Hollenbeck, J.R., Wright, P.M. and DeShon, R.P., 2001. The assessment of goal commitment: A measurement model meta-analysis. Organizational Behavior and Human Decision Processes, 85(1), pp.32-55.
  7. Bandura, A., 1997. Self-efficacy: The exercise of control. New York: W.H. Freeman
  8. Baumeister, R.F., Heatherton, T.F. and Tice, D.M., 1994. Losing control: How and why people fail at self-regulation. San Diego, CA: Academic Press.
  9. Grill-Spector, K., Henson, R. and Martin, A., 2006. Repetition and the brain: Neural models of stimulus-specific effects. Trends in Cognitive Sciences, 10(1), pp.14-23.
  10. Thompson, R.F. and Spencer, W.A., 1966. Habituation: A model phenomenon for the study of neuronal substrates of behavior. Psychological Review, 73(1), pp.16-43.
  11. Ranganath, C. and Rainer, G., 2003. Neural mechanisms for detecting and remembering novel events. Nature Reviews Neuroscience, 4(3), pp.193-202.
  12. Gollwitzer, P.M., 2009. When intentions go public: Does social reality widen the intention-behavior gap?. Psychological Science, 20(5), pp.612-618.
  13. Schultz, W., 1998. Predictive reward signal of dopamine neurons. Journal of Neurophysiology, 80(1), pp.1-27.
  14. Deci, E.L. and Ryan, R.M., 2000. The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), pp.227-268.
  15. Kosslyn, S.M., Ganis, G., and Thompson, W.L., 2001. Neural foundations of imagery. Nature Reviews Neuroscience, 2(9), pp.635-642.
  16. Oettingen, G., 2014. Rethinking positive thinking: Inside the new science of motivation. New York: Current.
  17. Pham, L.B. and Taylor, S.E., 1999. From thought to action: Effects of process- versus outcome-based mental simulations on performance. Personality and Social Psychology Bulletin, 25(2), pp.250-260.
  18. Pfeiffer, B.E., Foster, D.J., 2016. Place cells, grid cells, and the brain’s spatial representation system. Annual Review of Neuroscience, 36(1), pp.215-236.
  19. Wise, R.A., 2004. Dopamine, learning and motivation. Nature Reviews Neuroscience, 5(6), pp.483-494.
  20. Clark, L., Lawrence, A.J., Astley-Jones, F. and Gray, N., 2009. Gambling near-misses enhance motivation to gamble and recruit win-related brain circuitry. Neuron, 61(3), pp.481-490.
  21. Amir, O. and Ariely, D., 2007. Deciding whether to act: A motivational analysis of self-control. Journal of Economic Psychology, 28(5), pp.680-688.
  22. Duhigg, C., 2012. The power of habit: Why we do what we do in life and business. New York: Random House.
  23. Baumeister, R.F. and Tierney, J., 2011. Willpower: Rediscovering the greatest human strength. New York: Penguin Books.
  24. Lorenz, E.N., 1963. Deterministic nonperiodic flow. Journal of the Atmospheric Sciences, 20(2), pp.130-141.
  25. Clear, J., 2018. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. New York: Avery.
  26. Michie, S., Abraham, C., Whittington, C., McAteer, J. and Gupta, S., 2009. Effective techniques in healthy eating and physical activity interventions: A meta-regression. Health Psychology, 28(6), pp.690-701.
  27. Ouellette, J.A. and Wood, W., 1998. Habit and intention in everyday life: The multiple processes by which past behavior predicts future behavior. Psychological Bulletin, 124(1), pp.54-74.
  28. Pennebaker, J.W. and Seagal, J.D., 1999. Forming a story: The health benefits of narrative. Journal of Clinical Psychology, 55(10), pp.1243-1254
  29. Lally, P., Van Jaarsveld, C.H., Potts, H.W. and Wardle, J., 2010. How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), pp.998-1009.
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  50. Macan, T.H., 1994. Time management: Test of a process model. Journal of Applied Psychology, 79(3), pp.381-391.
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Environment and Metabolic Health

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  5. Boyce, P.R. (2003). Human Factors in Lighting. 2nd ed. London: Taylor & Francis.
  6. Goyal, M., Singh, S., Sibinga, E.M., et al. (2014). Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Internal Medicine, 174(3), pp. 357-368. DOI: 10.1001/jamainternmed.2013.13018.
  7. Kurland, B. (2019). Meditation, New Research on the Benefits of Informal Meditation Practice, Finding Moments of Presence. Psychology Today https://www.psychologytoday.com/gb/blog/the-well-being-toolkit/201908/new-research-the-benefits-informal-meditation-practice
  8. Emmons, R.A. and McCullough, M.E. (2003). Counting Blessings versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology, 84(2), pp. 377-389.
  9. Philippot, P., Chapelle, G. and Blairy, S. (2006). Respiratory Feedback in the Generation of Emotion. Cognition & Emotion, 16(5), pp. 605-627.
  10. Kasterner, M. (2011). The Role of Nature and Green Spaces in Urban Well-Being. Journal of Environmental Psychology, 31(3), pp. 215-223.
  11. Hedblom, M., Gunnarsson, B., Iravani, B., et al. (2014). The Importance of Urban Green Spaces for Mental Well-Being: A Study of Forests and Parks in Urban Settings. Urban Forestry & Urban Greening, 13(4), pp. 775-783.
  12. Cao, Huizi (2022). Clinical Effects of White Noise on Improving Sleep Quality: A Literature Review. Proceedings of the 2022 International Conference on Social Sciences and Humanities and Arts (SSHA 2022), Atlantis Press. Available at: https://www.atlantis-press.com/proceedings/ssha-22/125972481
  13. Witty, C. A. (2021). The Effects of White Noise Exposure on Cognition: An Examination of the Impacts of White Noise Presentation on Recall and Cognitive Load (Master’s thesis, Western Kentucky University) Available at: https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=4511&context=theses
  14. Conrad, M. and Adams, J. (2012). Effects of White Noise on Memory and Learning in Urban Settings New York: Springer. Available at; https://www.springer.com/
  15. Moss, T. (2008). The Sound of Silence: How White Noise Influences Cognitive Function. Chicago: University Press. Available at; https://press.uchicago.edu/
  16. Hoss, L. and Oliver, P. (2012). The Influence of White Noise on Cognitive Performance. Cognitive Science Journal, 14(3), pp. 123-134.
  17. Amsterdam, M. (2009). White Noise and Its Psychological Effects. Journal of Sound and Mind, 22(1), pp. 45-60.
  18. Muir, J. (1901). “And into the forest I go, to lose my mind and find my soul” Our National Parks. Boston: Houghton Mifflin.
  19. Mayer, K. (n.d.). “Time spent amongst trees is never wasted time” Widely circulated quote.
  20. Tolstoy, L. (n.d.). “One of the first conditions of happiness is that the link between man and nature shall not be broken.” Widely circulated quote.
  21. Berry, W. (n.d.). “The Earth is what we all have in common” The Unsettling of America.
  22. Hamilton, D.R. (2021). Why Woo Woo Works London: Hay House
  23. Park, B.J., Tsunetsugu, Y., Kasetani, T., Kagawa, T. and Miyazaki, Y. (2010). The Physiological Effects of Shinrin-yoku (Taking in the Forest Atmosphere or Forest Bathing): Evidence from Field Experiments in 24 Forests Across Japan. Environmental Health and Preventive Medicine, 15(1), pp. 18-26.
  24. Bringslimark, T., Hartig, T. and Patil, G.G. (2007). Psychological Benefits of Indoor Plants in Workplaces: Putting Experimental Results into Context. HortScience, 42(3), pp. 581-587.
  25. Kawachi, I. and Berkman, L.F. (2001). Social Ties and Mental Health. Journal of Urban Health, 78(3), pp. 458-467.
  26. Grossman, P., Niemann, L., Schmidt, S. and Walach, H. (2004). Mindfulness-based Stress Reduction and Health Benefits: A Meta-analysis. Journal of Psychosomatic Research, 57(1), pp. 35-43.
  27. Goyal, M., Singh, S., Sibinga, E.M.S., et al. (2014). Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Internal Medicine, 174(3), pp. 357-368.
  28. White, M.P., Alcock, I., Wheeler, B.W. and Depledge, M.H. (2019). Would You Be Happier Living in a Greener Urban Area? A Fixed-effects Analysis of Panel Data. Psychological Science, 24(6), pp. 920-928.
  29. Figueiro, M.G. and Rea, M.S. (2016). The Effects of Light on Health and Well-being. Handbook of Behavioural Neuroscience, 26, pp. 337-346.
  30. Hedblom, M., Knez, I., Sang, A.O., Gunnarsson, B. and Hedblom, M. (2014). Evaluation of the Psychological Restoration in Urban Green Spaces through Sound and Sight. Urban Forestry & Urban Greening, 13(1), pp. 1-8.
  31. Astell-Burt, T., Feng, X. and Kolt, G.S. (2013). Greener Neighbourhoods, Slimmer People? Evidence from 246,920 Australians. International Journal of Obesity, 38(1), pp. 156-159.
  32. Conrad, P. and Adams, C. (2012). The Influence of Aromatherapy on Mood, Cognitive Performance, and Body Temperature. New York: Springer.
  33. Moss, T., and Oliver, M. (2012). Aromatherapy: Enhancing Cognitive Performance and Memory. Journal of Cognitive Therapy, 12(3), pp. 142-154.
  34. atmosphere Lee, J., Park, B.J., Tsunetsugu, Y., Kagawa, T. and Miyazaki, Y. (2015). Effect of Forest Bathing on Physiological and Psychological Responses in Young Japanese Male Subjects. Public Health, 125(2), pp. 93-100.
  35. Mottillo, S., Filion, K.B., Genest, J., Joseph, L., Pilote, L., Poirier, P., Rinfret, S., Schiffrin, E.L. and Eisenberg, M.J. (2010). The Metabolic Syndrome and Cardiovascular Risk: A Systematic Review and Meta-analysis. Journal of the American College of Cardiology, 56(14), pp. 1113-1132.
  36. Evans, G.W. (2003). The Built Environment and Mental Health. Journal of Urban Health, 80(4), pp. 536-555.
  37. . Barton, J. and Pretty, J. (2010). What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis. Environmental Science & Technology, 44(10), pp. 3947-3955.
  38. Li, Q., Ohtsuka, Y., Kobayashi, M., Inagaki, H., Katsumata, M., Hirata, Y., Li, Y.J., Wakayama, Y., Kawada, T., Park, B.J. and Miyazaki, Y. (2010). A Day Trip to a Forest Park Increases Human Natural Killer Activity and Expression of Anti-Cancer Proteins in Male Subjects. Journal of Biological Regulators and Homeostatic Agents, 24(2), pp. 157-165.
  39. Ohtsuka, Y., Yabunaka, N. and Takayama, S. (1998). Shinrin-yoku (Forest-air Bathing and Walking) Effectiveness—Tests in Diabetic Patients. Journal of the Japanese Society of Biometeorology, 35(1), pp. 29-34.
  40. by McCoy, J.M. and Evans, G.W. (2002). The Potential Role of the Physical Environment in Fostering Creativity. Creativity Research Journal, 14(3), pp. 409-426.
  41. Boyce, P. (2003). Human Factors in Lighting. 2nd ed. London: Taylor & Francis that proper lighting design can significantly enhance both mental and physical well-being.
  42. Goyal, M., Singh, S., Sibinga, E.M.S., Gould, N.F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D.D., Shihab, H.M., Ranasinghe, P.D., Linn, S., Saha, S., Bass, E.B. and Haythornthwaite, J.A. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 174(3), pp.357-368.
  43. Emmons, R.A. and McCullough, M.E. (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-being in Daily Life. Journal of Personality and Social Psychology, 84(2), pp. 377-389.
  44. Philippot, P., Chapelle, G. and Blairy, S. (2006). Respiratory Feedback in the Generation of Emotion. Cognition & Emotion, 16(5), pp. 605-627.