🔥 Formação em Inteligência para Resultados ▶ [ Ссылка ]







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Como ter mais foco? Como parar de procrastinar? Como ter mais energia? Como dormir melhor? Como vencer a insônia? Como superar o cansaço e vontade de ficar deitado? Como beber café da maneira correta, sem prejudicar a vida? Como mudar hábitos com eficiência e energia? Todas essas perguntas estão ligadas, e serão exploradas no vídeo de hoje pelo Prof. Pedro Calabrez.


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CAPÍTULOS DO VÍDEO:

00:00 - Cansaço constante: um problema mundial
02:33 - Café, celular e hábitos
04:52 - Suplementos pré-treino e termogênicos
07:12 - Tudo sobre cafeína
10:08 - Adenosina e cafeína
14:28 - Sistema dopaminérgico
18:04 - Dopamina: liberação fásica e tônica
20:12 - Cafeína e dopamina
26:24 - Dosagens de cafeína e tolerância
30:48 - Outros problemas da cafeína
32:38 - O papel do sono na vida
35:37 - Cafeína pode destruir o sono
37:54 - Melhores horários para ingerir cafeína
39:51 - Pessoas que NÃO podem consumir cafeína
40:58 - A principal razão de você viver cansado
47:25 - Luz e melatonina
51:40 - Sedentarismo
53:15 - Álcool
54:55 - Cannabis

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REFERÊNCIAS:

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Berke, J. D. (2018). What does dopamine mean?. Nature neuroscience, 21(6), 787-793.

Britton, A., Fat, L. N., & Neligan, A. (2020). The association between alcohol consumption and sleep disorders among older people in the general population. Scientific reports, 10(1), 1-7.

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Garrett, B. E., & Griffiths, R. R. (1997). The role of dopamine in the behavioral effects of caffeine in animals and humans. Pharmacology Biochemistry and Behavior, 57(3), 533-541.

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Iversen, S. D., & Iversen, L. L. (2007). Dopamine: 50 years in perspective. Trends in neurosciences, 30(5), 188-193.

Institute of Medicine (US). Committee on Military Nutrition Research. (2001). Caffeine for the sustainment of mental task performance: formulations for military operations. National Academy Press.

Krause, A. J., et al. (2017). The sleep-deprived human brain. Nature Reviews Neuroscience, 18(7), 404-418.

Malheiros, L. E. et al. (2021). Association between physical activity, screen time activities, diet patterns and daytime sleepiness in a sample of Brazilian adolescents. Sleep medicine, 78, 1-6.

Niv, Y. (2007). Cost, benefit, tonic, phasic: what do response rates tell us about dopamine and motivation?. Annals of the New York Academy of Sciences, 1104(1), 357-376.

Roehrs, T., & Roth, T. (2008). Caffeine: sleep and daytime sleepiness. Sleep medicine reviews, 12(2), 153-162.

Solinas, M., et al. (2002). Caffeine induces dopamine and glutamate release in the shell of the nucleus accumbens. Journal of Neuroscience, 22(15), 6321-6324.

Stein, M. D., & Friedmann, P. D. (2006). Disturbed sleep and its relationship to alcohol use. Substance abuse, 26(1), 1-13.

Thakkar, M. M. et al. (2015). Alcohol disrupts sleep homeostasis. Alcohol, 49(4), 299-310.

Vlahoyiannis, A. et al. (2021). A systematic review, meta-analysis and meta-regression on the effects of carbohydrates on sleep. Nutrients, 13(4), 1283.

Wilson, T. D., et al. (2014). Just think: The challenges of the disengaged mind. Science, 345(6192), 75-77.

Wise, R. A. (2004). Dopamine, learning and motivation. Nature reviews neuroscience, 5(6), 483-494.

Zhang, L., Doyon, W. M., Clark, J. J., Phillips, P. E., & Dani, J. A. (2009). Controls of tonic and phasic dopamine transmission in the dorsal and ventral striatum. Molecular pharmacology, 76(2), 396-404.

Zunhammer, M., Eichhammer, P., & Busch, V. (2014). Sleep quality during exam stress: the role of alcohol, caffeine and nicotine. PloS one, 9(10), e109490.

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