{"id":13492,"date":"2022-08-05T13:13:00","date_gmt":"2022-08-05T13:13:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13492"},"modified":"2022-07-27T13:15:07","modified_gmt":"2022-07-27T13:15:07","slug":"podcast-do-laboratorio-huberman-episodio-80-otimize-e-controle-a-quimica-do-seu-cerebro-para-melhorar-seu-desempenho-e-saude","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/08\/05\/podcast-do-laboratorio-huberman-episodio-80-otimize-e-controle-a-quimica-do-seu-cerebro-para-melhorar-seu-desempenho-e-saude\/","title":{"rendered":"Laborat\u00f3rio Huberman \u2013 Notas do Podcast Epis\u00f3dio 80: Otimize e controle a qu\u00edmica do seu c\u00e9rebro para melhorar a sa\u00fade e o desempenho.\u00a0"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Pontos principais<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><br>Para otimizar os circuitos metab\u00f3licos para a sa\u00fade e o desempenho, \u00e9 necess\u00e1rio dormir o suficiente, com boa qualidade e dura\u00e7\u00e3o adequada, al\u00e9m de vivenciar todas as fases do sono, incluindo o sono de ondas lentas e o sono REM.<br>Os participantes do estudo que mudaram sua rotina de &quot;not\u00edvago&quot; para &quot;matutino&quot; experimentaram melhorias significativas no humor, no estresse e na for\u00e7a de preens\u00e3o (entre outros resultados) quando isso foi feito corretamente (ou seja, dormir e acordar aproximadamente no mesmo hor\u00e1rio, exposi\u00e7\u00e3o \u00e0 luz intensa pela manh\u00e3, luzes fracas \u00e0 noite, etc.).<\/p>","protected":false},"excerpt":{"rendered":"<p>Main Points Optimizing metabolic circuits for health and performance requires getting sufficient amounts of good-quality sleep of sufficient duration, as well as experiencing all phases of sleep, including slow wave and REM.Study participants who changed their routine from &#8220;night owl&#8221; to &#8220;morning person&#8221; experienced significant improvements in mood, stress, and grip strength (among other outcomes) [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[753687102],"tags":[],"class_list":["post-13492","post","type-post","status-publish","format-standard","hentry","category-huberman-lab-notes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Huberman Lab - Podcast Notes Episode 80: Optimize &amp; Control Your Brain Chemistry To Improve Health &amp; Performance\u00a0 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/08\/05\/podcast-do-laboratorio-huberman-episodio-80-otimize-e-controle-a-quimica-do-seu-cerebro-para-melhorar-seu-desempenho-e-saude\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Huberman Lab - Podcast Notes Episode 80: Optimize &amp; Control Your Brain Chemistry To Improve Health &amp; Performance\u00a0 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Main Points Optimizing metabolic circuits for health and performance requires getting sufficient amounts of good-quality sleep of sufficient duration, as well as experiencing all phases of sleep, including slow wave and REM.Study participants who changed their routine from &#8220;night owl&#8221; 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