Building Habits, Morning Routine and a Morning Glass of Water

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In this episode, I talk about my own experience in building and maintaining habits in a morning routine. Also, I discuss the scientific evidence of the benefits of drinking a glass of water, first thing in the morning. Med Motivation Mug [https://www.store.senpaisimplified.net/product/med-motivation-mug/] | Buy Me a Coffee [https://www.buymeacoffee.com/senpaisimplifyd] Socials : YouTube [https://www.youtube.com/channel/UCcz0tCGrloBwgMGogk3MDWA] | Instagram [https://www.instagram.com/senpaisimplified/] | Twitter [https://mobile.twitter.com/SenpaiSimplifyd] | Facebook [https://www.facebook.com/senpaisimplified] Website: senpaisimplified.net [https://senpaisimplified.net] References, sources, and additional info: Atomic Habits book Summary [https://www.youtube.com/watch?v=PZ7lDrwYdZc&t=476s] (Grobbee, D.E. and Hoes, A.W., 2014. Clinical epidemiology: principles, methods, and applications for clinical research. Jones & Bartlett Publishers.) (An, R. and ‎ McCaffrey, J., 2016. Plain water consumption in relation to energy intake and diet quality among US adults, 2005–2012. Journal of human nutrition and dietetics, 29(5), pp.624-632.) Jéquier, E. and Constant, F., 2010. Water as an essential nutrient: the physiological basis of hydration. European journal of clinical nutrition, 64(2), pp.115-123. Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A.M., Klaus, S., Luft, F.C. and Jordan, J., 2003. Water-induced thermogenesis. The Journal of Clinical Endocrinology & Metabolism, 88(12), pp.6015-6019. Van der Sluijs, E., Slot, D.E., Bakker, E.W.P. and Van der Weijden, G.A., 2016. The effect of water on morning bad breath: a randomized clinical trial. International journal of dental hygiene, 14(2), pp.124-134 Hip-hop beat: Prod. by Danya Vodovoz, The Joker (Royalty Free Music) Disclaimer [https://www.senpaisimplified.net/med-motivation-disclaimer/]

Working Out Helps you Study?

This Episode is about how physical exercise, going to the gym, can help you study and get better grades. Listen on 𝗦𝗽𝗼𝘁𝗶𝗳𝘆: https://podcasters.spotify.com/pod/sh... ______________________________________________ 𝗠𝗲𝗱 𝗠𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻 𝗣𝗼𝗱𝗰𝗮𝘀𝘁 https://www.medschoolhub.com/med-moti... Listen on 𝗦𝗽𝗼𝘁𝗶𝗳𝘆: https://podcasters.spotify.com/pod/sh... Send a voice message to my podcast, Med Motivation: https://anchor.fm/med-motivation/message _________________________________________ Listen on 𝗚𝗼𝗼𝗴𝗹𝗲 𝗣𝗼𝗱𝗰𝗮𝘀𝘁𝘀: https://podcasts.google.com/feed/aHR0... __________________________________________ Listen on 𝗔𝗽𝗽𝗹𝗲 𝗣𝗼𝗱𝗰𝗮𝘀𝘁: https://podcasts.apple.com/us/podcast... _________________________________________ Listen on 𝗣𝗼𝗰𝗸𝗲𝘁𝗰𝗮𝘀𝘁: https://pca.st/4jhw5cba 🌐 Website: https://medschoolhub.com 🛒 Store: https://store.medschoolhub.com ______________________________________________ 𝗦𝗼𝗰𝗶𝗮𝗹𝘀: 📷 / medschoolhub_ 📜 Telegram - https://t.me/medschoolhub1 🇫 / medschoolhub1 ♪ / medschoolhub 🐦 / medschoolhub_ 📌 / medschoolhub ________________________________________________ 1. Physical exercise (PE) affects **brain plasticity**, influencing cognition and wellbeing. (Weinberg and Gould, 2015; Fernandes et al., 2017)2. PE induces structural and functional changes in the brain, leading to biological and psychological benefits.3. PE improves cognitive functioning, including memory abilities, attentional processes, and executive control processes. (Kramer et al., 1999; Colcombe and Kramer, 2003; Grego et al., 2005; Pereira et al., 2007; Winter et al., 2007; Chieffi et al., 2017)4. PE **enhances spatial abilities** and other cognitive domains, such as executive functions. (van Praag et al., 2005; Langdon and Corbett, 2012)5. PE **prevents cognitive decline** associated with aging and reduces the risk of developing dementia. (Yaffe et al., 2009; Colberg et al., 2008; Mandolesi et al., 2017)6. PE improves quality of life and reduces the deterioration of executive functions. (Pedrinolla et al., 2017; Hollamby et al., 2017)7. PE **increases gray matter volume** in frontal and hippocampal regions, leading to improved cognitive functioning. (Colcombe et al., 2006; Erickson et al., 2011)8. PE s**timulates the release of neurotrophic factors,** improves cerebrovascular health, and benefits glucose and lipid metabolism, supporting brain function. (Hötting et al., 2016; Mandolesi et al., 2017)9. PE influences **network topology and functional connectivity** in the brain, enhancing cognitive functions. (Foster, 2015; Huang et al., 2016)10. PE has psychological benefits, including improved psychological wellbeing and quality of life. (Zubala et al., 2017; Penedo and Dahn, 2005)11. PE is associated with **better mood, self-concept, and mental health in youth and adulthood**. (Berger and Motl, 2001; Landers and Arent, 2001)12. PE helps maintain independence, favors social relations, and improves mental health in the aging population. (Stessman et al., 2009)13. Biological mechanisms of the beneficial effects of PE include **increased cerebral blood flow, delivery of oxygen to the brain, reduction in muscle tension,** and increased serum concentrations of endocannabinoid receptors. (Thomas et al., 1989; Dietrich and McDaniel, 2004; Querido and Sheel, 2007; Gomes da Silva et al., 2010; Ferreira-Vieira et al., 2014)14. PE **increases the levels of serotonin and beta-endorphins**, which contribute to improved wellbeing. (Young, 2007; Korb et al., 2010; Fuss et al., 2015)

17. juni 202410 min

Building Habits, Morning Routine and a Morning Glass of Water

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