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🔥 Formação em Inteligência para Resultados ▶ https://youtu.be/ifssL7YClWc ___________________________ 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. ___________________________ 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 ___________________________ REFERÊNCIAS: Acquas, E., Tanda, G., & Di Chiara, G. (2002). Differential effects of caffeine on dopamine and acetylcholine transmission in brain areas of drug-naive and caffeine-pretreated rats. Neuropsychopharmacology, 27(2), 182-193. Atcherley, C. W., Wood, K. M., Parent, K. L., Hashemi, P., & Heien, M. L. (2015). The coaction of tonic and phasic dopamine dynamics. Chemical Communications, 51(12), 2235-2238. 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. Clark, I., & Landolt, H. P. (2017). Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep medicine reviews, 31, 70-78. Diep, C.et al. (2022). Recent cannabis use and nightly sleep duration in adults: a population analysis of the NHANES from 2005 to 2018. Regional Anesthesia & Pain Medicine, 47(2), 100-104. Floresco, S. B., West, A. R., Ash, B., Moore, H., & Grace, A. A. (2003). Afferent modulation of dopamine neuron firing differentially regulates tonic and phasic dopamine transmission. Nature neuroscience, 6(9), 968-973. 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. Grace, A. A. (2000). The tonic/phasic model of dopamine system regulation and its implications for understanding alc. and psychost. craving. Addctn, 95(8s2), 119-128. 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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