WQ References

At Lifeguard, one of the key criteria for including content in our services, is that it has to be good enough for our own families. Information must be practical and ‘backed by solid science.’ In practice, we always test if new findings are relevant to our clients and we only use findings that have been reproduced by multiple studies or a a high-quality meta-analysis.

The list of references for the WQ book (including the names of authors and publication details) would easily fill up 30 more pages, a total waste of paper, as I’m sure you’ll agree. That is why all of the references used in the book are published on this webpage. Thit way, you have easy access to all the articles and studies that backup the content of the book.

Eat

• The Power of Food

  • Brain foods: the effects of nutrients on brain function.
  • The role of diet and nutrition on mental health and wellbeing
  • Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety.
  • Diet, nutrition and the ageing brain: current evidence and new directions.
  • The Mediating Role of Mental Health in the Relations between Dietary Behaviors and General Health: A Cross-sectional Study.
  • Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies.
  • The benefits of a balanced diet (WHO).
  • Health relevance of the modification of low grade inflammation in ageing (inflammageing) and the role of nutrition.
  • The interaction between nutrition and exercise for promoting health and performance.

• Food fundamentals

  • Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain: part 1: micronutrients.
  • Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 2 : macronutrients.

• Eating for Wellbeing

  • Whole Fruits and Fruit Fiber Emerging Health Effects.
  • Health-Promoting Components of Fruits and Vegetables in the Diet.
  • Dietary fruits and vegetables and cardiovascular diseases risk.
  • Food-based dietary guidelines
  • Table of mental health benefits of foods.
  • A Global Review of Food-Based Dietary Guidelines

Move

• The Power of Physical Activity

  • Health benefits of physical activity: the evidence.
  • Updated Physical Activity Guidelines, American College of Sports Medicine (ACSM) 2018.
  • Moderate‐to‐Vigorous Physical Activity and All‐Cause Mortality: Do Bouts Matter?
  • Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study.
  • Low- and high-volume of intensive endurance training significantly improves maximal oxygen uptake after 10-weeks of training in healthy men.
  • Impact of Cardiorespiratory Fitness on All-Cause and Disease-Specific Mortality.
  • Exercise Capacity and Mortality among Men Referred for Exercise Testing.
  • The Influence of Exercise on Cognitive Abilities.
  • The effect of moderate physical activity excesses on adult cognition.
  • Associations Between Objectively Measured Physical Activity and Executive Functioning in Young Adults.
  • The effects of chronic and acute physical activity on working memory performance in healthy participants: a systematic review with meta-analysis of randomized controlled trials.
  • Exercise Benefits Brain Function: The Monoamine Connection
  • Acute Exercise Improves Prefrontal Cortex but not Hippocampal Function in Healthy Adults.
  • Balance training improves memory and spatial cognition in healthy adults.
  • The Relationship Between Working Memory Capacity and Physical Activity Rates in Young Adults
  • Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking.
  • The impact of physical exercise on convergent and divergent thinking.
  • Longitudinal gains in self-regulation from regular physical exercise.
  • Short-term exercise to exhaustion and its effects on cognitive function in young women.
  • The Effects of Aerobic Exercise Intensity and Duration on Levels of Brain-Derived Neurotrophic Factor in Healthy Men.
  • Cortisol and affective responses to exercise.
  • Twenty-four-hour cortisol response to multiple daily exercise sessions of moderate and high intensity.
  • Reduced cortisol potentiates the exercise-induced increase in corticotropin to a greater extent in trained compared with untrained men.
  • The relationship between serum and salivary cortisol levels in response to different intensities of exercise.
  • Walking in (affective) circles: can short walks enhance affect?
  • The relationship between physical inactivity and mental wellbeing: Findings from a gamification-based community-wide physical activity intervention.
  • Is Exercise a Viable Treatment for Depression?
  • Exercise as a treatment for depression: A meta-analysis adjusting for publication bias.
  • Vigorous exercise boosts critical neurotransmitters, may help restore mental health.
  • The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review.
  • How to keep your brain healthy through exercise.
  • Differences between chronological and brain age are related to education and self-reported physical activity.
  • Health benefits of physical activity: the evidence.
  • Does Physical Activity Increase Life Expectancy? A Review of the Literature.
  • Exercise Dose in Clinical Practice.
  • Mortality in Relation to the Physical Activity of Work: A Preliminary Note on Experience in Middle Age.
  • Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women.
  • Happier People Live More Active Lives: Using Smartphones to Link Happiness and Physical Activity

• How Much Movement do You Need?

  • Updated Physical Activity Guidelines, American College of Sports Medicine (ACSM) 2018.
  • Physical activity guidelines for adults (NHS-UK 2018).
  • Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study.
  • Contrary to Popular Belief, More Exercise Is Not Always Better.
  • Potential Adverse Cardiovascular Effects From Excessive Endurance Exercise (2012).
  • Running and Mortality: Is More Actually Worse? (Mayo 2016).
  • Association of “Weekend Warrior” and Other Leisure Time Physical Activity Patterns With Risks for All-Cause, Cardiovascular Disease, and Cancer Mortality.
  • Is Weekend-Only Physical Activity Enough to Compensate for a Sedentary Lifestyle?

• The Best Time to Exercise

  • Morning and evening exercise.
  • The effect of training at a specific time of day: a review. .
  • Morning and evening physical exercise differentially regulate the autonomic nervous system during nocturnal sleep in humans.
  • Effects of Acute Endurance Exercise Performed in the Morning and Evening on Inflammatory Cytokine and Metabolic Hormone Responses.
  • Interactions of cortisol, testosterone, and resistance training: influence of circadian rhythms.
  • Training in the fasted state improves glucose tolerance during fat-rich diet.
  • Caffeine ingestion reverses the circadian rhythm effects on neuromuscular performance in highly resistance-trained men.

• Are You Active Enough?

  • Users’ experiences of wearable activity trackers: a cross-sectional study.
  • The Rise of Consumer Health Wearables: Promises and Barriers.
  • Effect of Wearable Technology Combined With a Lifestyle Intervention on Long-term Weight Loss.
  • Estimating VO2peak from a nonexercise prediction model: the HUNT Study, Norway.
  • A simple nonexercise model of cardiorespiratory fitness predicts long-term mortality.

• How to Move more and Sit Less

  • Using pedometers to increase physical activity and improve health: a systematic review.
  • ACSM information on finding your motivation for exercise.
  • ACSM information on high intensity interval training (H.I.I.T).
  • ACSM information on extreme conditioning programs.
  • Staring to Exercise, a Harvard Medical School Special Report.
  • Strength and Power Training for All Ages, a Harvard Medical School Special Report.
  • Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment.
  • Psychological and Behavioral Responses to Interval and Continuous Exercise.
  • Effectiveness of a 16-Week High-Intensity Cardioresistance Training Program in Adults.
  • High-intensity circuit training using body weight: maximum results With Minimal Investment.
  • Tabata training: one of the most energetically effective high-intensity intermittent training methods.
  • Effects of Mental Imagery on Muscular Strength in Healthy and Patient Participants: A Systematic Review.

Sleep

• The Power of Sleep

  • The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players.
  • Association Between Employee Sleep With Workplace Health and Economic Outcomes.
  • The Association Between Changes in Employee Sleep and Changes in Workplace Health and Economic Outcomes.
  • Improving sleep: outcomes from a worksite healthy sleep program.
  • Sleep, Cognition, and Normal Aging: Integrating a Half-Century of Multidisciplinary Research.
  • Sleep and Cognitive Performance From Teens To Old Age: More Is Not Better.
  • Sleep and memory: About Sleep’s Role in Memory.
  • About Sleep’s Role in Memory.
  • Sleep smart—optimizing sleep for declarative learning and memory.
  • Slow wave sleep and the consolidation of memory.
  • The role of slow wave sleep in memory processing.
  • The impact of sleep on true and false memory across long delays.
  • Relationship Between Sleep Quality and Mood: Ecological Momentary Assessment Study.
  • REM sleep de-potentiates amygdala activity to previous emotional experiences.
  • The Functional Role of Dreaming in Emotional Processes.
  • Sleep and dreaming are for important matters.
  • Overnight Therapy? The Role of Sleep in Emotional Brain Processing.
  • The role of sleep in changing our minds: A psychologist’s discussion of papers on memory reactivation and consolidation in sleep.
  • The impact of sleep quality on the mental health of a non-clinical population.
  • The Glymphatic System: A Beginner’s Guide.

• What makes you sleep?

  • The Need to Sleep.
  • Sleep wake cycle – biological clock and sleep drive.
  • Physiology of the biological clock.
  • The rhythms of life: what your body clock means to you!
  • Control of sleep and wakefulness.
  • The Neurobiological Basis of Sleep: Insights from Drosophila.
  • Sleep as a biological problem: an overview of frontiers in sleep research.
  • The Role of ATP in Sleep Regulation.
  • Adenosine and Sleep.
  • The energy hypothesis of sleep revisited.

• The Stages of Sleep

  • Sleep Physiology.
  • Sleep and Metabolism: An Overview.
  • Physiology of growth hormone secretion during sleep.
  • The effects of age, sex, ethnicity, and sleep-disordered breathing on sleep architecture.
  • Sleep and Human Aging.

• Sleeping Too Little

  • The sleep-deprived human brain.
  • Sleep deprivation: Impact on cognitive performance.
  • Effects of sleep deprivation on cognition.
  • Sleep deprivation impairs recognition of specific emotions.
  • Sleep deprivation and its effects on communication during individual and collaborative tasks.
  • Sleep Deprivation Diminishes Attentional Control Effectiveness and Impairs Flexible Adaptation to Changing Conditions.
  • Overnight Sleep Loss and “Executive” Decision Making—Subtle Findings.
  • Effects of Partial and Acute Total Sleep Deprivation on Performance across Cognitive Domains, Individuals and Circadian Phase
  • Why Sleep Matters—The Economic Costs of Insufficient Sleep.
  • The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation.
  • Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index
  • A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men.
  • Short sleep duration and dietary intake: epidemiologic evidence, mechanisms, and health implications.
  • The Sleep-Immune Crosstalk in Health and Disease.
  • Sleep: A Health Imperative.
  • Sleep, circadian rhythms, and the pathogenesis of Alzheimer Disease.
  • β-Amyloid accumulation in the human brain after one night of sleep deprivation.
  • Slow wave sleep disruption increases cerebrospinal fluid amyloid-β levels.
  • Sleep and circadian rhythm disruption and stress intersect in Alzheimer’s disease.
  • Long-term effects of sleep deprivation on neuronal activity in four hypothalamic areas.
  • Sleep Deprivation and the Epigenome.
  • Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies.

• How Much Sleep Do You Need?

  • Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society
  • Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society on the Recommended Amount of Sleep for a Healthy Adult: Methodology and Discussion
  • Patterns of performance degradation and restoration during sleep restriction and subsequent recovery: a sleep dose-response study.
  • Neurobehavioral Dynamics Following Chronic Sleep Restriction: Dose-Response Effects of One Night for Recovery
  • include hDEC2 link!

• How to Sleep like a Baby

  • Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations
  • The Role of Sleep Hygiene in Promoting Public Health: A Review of Empirical Evidence

Relax

• Relax to Perform

  • test content

• The Relaxation Response

  • Your Innate Asset for Combating Stress
  • Mind-Body Medicine
  • Reduced sympathetic nervous system responsivity associated with the relaxation response
  • Relaxation Response Induces Temporal Transcriptome Changes in Energy Metabolism, Insulin Secretion and Inflammatory Pathways
  • Psychobiological changes from relaxation response elicitation: long-term practitioners vs. novices
  • Relaxation Response and Resiliency Training and Its Effect on Healthcare Resource Utilization
  • Topographic EEG mapping of the relaxation response
  • Relaxation Response Induces Temporal Transcriptome Changes in Energy Metabolism, Insulin Secretion and Inflammatory Pathways
  • Genomic counter-stress changes induced by the relaxation response
  • Specific Transcriptome Changes Associated with Blood Pressure Reduction in Hypertensive Patients After Relaxation Response Training
  • Meditation experience is associated with increased cortical thickness
  • Mindfulness practice leads to increases in regional brain gray matter density

• How Much Downtime Do You Need?

  test content – how much downtime do you need?

• Get the Most out of Your Downtime

  • test content – how to get the most out of your downtime