NAWYKI, które zmienią Twoje ŻYCIE! Oto 4 sposoby jak mieć WIĘCEJ ENERGII | Sports-Med

🎯 This video contains self-promotion of our services. _________________________________________ ➡️ Lacking the energy to change? Struggling with motivation? WE HAVE the answer - the Dopamine Factory course!: https://kursy.sports-med.pl/fabryka-d... Today we have habits for you that will change your life! You'll learn 4 ways to have more energy every day. Yes, habits are what keep your energy levels high enough to keep you motivated all day long. They're what make you stick to your plan (e.g., diet) and make you want to "do something." In this episode, we'll talk about what to do after waking up and what to avoid. We'll also talk about drinking water, watching TV, and using your smartphone late into the evening, but don't worry, we'll tell you about healthy alternatives ;) You'll also learn the importance of good quality sleep and what to do to ensure it's that way. So, if you want to learn habits that will change your life or are wondering how to have more energy every day, watch this episode because you'll find the answers. After watching the episode, be sure to subscribe to the channel; it's the first step to regaining your health :) Wiktoria and Sylwester 🎙️ Audiocourse "From Pizdeus to Zeus": https://pizdeusz.sports-med.pl/ ➡️ Dietary support: https://sports-med.pl/pakiety-opieki-... 🎧 Podcast "Dieta bez Stresu": https://open.spotify.com/show/3IXqHMf... 📷 Sports-Med Instagram:   / sports_med.pl   📖 E-BOOKS: https://sports-med.pl/kategoria-produ... 🍴 Menus: https://sports-med.pl/kategoria-produ... 🥼 https://www.znanylekarz.pl/placowki/p... _________________________________________ 00:00 - Habits that will change your life! Here are 4 ways to have more energy. 01:17 - HABIT 1: Getting outside for fresh air after waking up, taking a cold shower, and stretching 04:50 - Invitation to the "1% Master Strategy" course 05:15 - HABIT 2: Drinking water 07:27 - HABIT 3: Stop watching TV and scrolling 11:16 - HABIT 4: Getting good quality sleep _________________________________________ Studies: 🧠 https://www.ncbi.nlm.nih.gov/pmc/arti... Longer time spent outdoors during the day was associated with greater ease in waking up in the morning, less fatigue, and better sleep. Exposure to morning light shifts rhythms to an earlier chronotype. 🧠 https://pubmed.ncbi.nlm.nih.gov/10751... Cold bathing significantly increases dopamine and norepinephrine and increases sympathetic nervous system activity. 🧠 https://www.ncbi.nlm.nih.gov/pmc/arti... Dehydration can cause headaches, but it often exacerbates underlying conditions, such as primary headache disorders or other fluid-dependent conditions. Preventing fluid loss can alleviate secondary headaches caused by dehydration. 🧠 https://pubmed.ncbi.nlm.nih.gov/36064... Food proteins have unique properties that regulate blood glucose levels through multiple physiological mechanisms, including the insulinotropic effects of amino acids, activation of incretins, and slowing the rate of gastric emptying. 🧠 https://www.ncbi.nlm.nih.gov/pmc/arti... The later we go to bed, the shorter our average sleep time. Statistically, delaying bedtime by 1 hour results in a reduction of 14-33 minutes of nighttime sleep. If you go to bed later, you may not be able to compensate for the lost sleep time. 🧠 https://pubmed.ncbi.nlm.nih.gov/32197... Longer exposure to screen light in the evening is associated with a longer time to fall asleep and greater sleep inertia in the morning. Exposure to screen light 1.5 hours before bed or during nighttime awakenings is associated with a reduced chance of waking up before the alarm, greater social jet lag, poorer daytime functioning, reduced subjective sleep quality, and greater fatigue. 🧠 https://www.ncbi.nlm.nih.gov/pmc/arti... Even very dim light at night can affect sleep quality. For optimal sleep, complete darkness is recommended. #sportsmed #energy #habits