This episode jumps into how and why people sleep, and how to have a better nights rest. Full of tips and science to help you fight morning grogginess, this is a must listen to really understand your sleep.

They say health starts in the kitchen. I say it starts in the grocery store with what you buy to fill your kitchen. While this special mini episode doesn't cover everything about nutrition, it covers a few of the fundamentals that help us understand how to make better choices about what we eat. So tune in and learn the first steps of a smarter diet that leads to living an elevated life!

Over 80% of the world drinks caffeine everyday. It helps us wake up, be more productive, and improve our mood. In today's episode we cover how caffeine works, what benefits it can provide, and recommendations for use. So grab your coffee or soda, have a sip, and tune in to another great episode on the Elevated Living Podcast.

Citations

Chia, J. S., Barrett, L. A., Chow, J. Y., & Burns, S. F. (2017). Effects of caffeine supplementation on performance in ball games. Sports Medicine, 47, 2453-2471.

Davis, J. K., Green, J. M., & Laurent, C. M. (2012). Effects of caffeine on resistance training performance on repetitions to failure. Journal of Caffeine Research, 2(1), 31-37.

Gardiner, C., Weakley, J., Burke, L. M., Roach, G. D., Sargent, C., Maniar, N., Townshend, A., & Halson, S. L. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep medicine reviews, 69, 101764. https://doi.org/10.1016/j.smrv.2023.101764

Grgic, J., Trexler, E.T., Lazinica, B. et al. Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. J Int Soc Sports Nutr 15, 11 (2018). https://doi.org/10.1186/s12970-018-0216-0

Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK223808/

Mayo Clinic Staff. (2023). Caffeine: How Much is Too Much. Mayo Clinic. Mayo Foundation for Medical Education and Research https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678

Pasman, J., van Baak, M. A., Jeukendrup, A. E., & de Haan, A. The Effect of Different Dosages of Caffeine. Age (years), 22, 2-8.

Souza, D. B., Del Coso, J., Casonatto, J., & Polito, M. D. (2017). Acute effects of caffeine-containing energy drinks on physical performance: a systematic review and meta-analysis. European journal of nutrition, 56, 13-27.

Spriet, L. L. (2014). Exercise and sport performance with low doses of caffeine. Sports medicine, 44, 175-184.

Loneliness is something everyone has experienced at some point. Social connection is fundamental to being human, yet it looks different from person to person. We explore why loneliness is so common, why it is important for our health and well-being, and what we can do to live a more socially connected life.

References

Adams, K. B., Sanders, S., & Auth, E. A. (2004). Loneliness and depression in independent living retirement communities: Risk and resilience factors. Aging & Mental Health, 8(6), 475–485. https://doi.org/10.1080/13607860410001725054

Caplan, S. E. (2007). Relations Among Loneliness, Social Anxiety, and Problematic Internet Use. CyberPsychology & Behavior, 10(2), 234–242. https://doi.org/10.1089/cpb.2006.9963

CDC. National Academies of Sciences, Engineering, and Medicine. 2020. Social Isolation and Loneliness in Older Adults: Opportunities for the Health Care System. Washington, DC: The National Academies Press. https://doi.org/10.17226/25663 (https://www.nap.edu/catalog/25663/social-isolation-and-loneliness-in-older-adults-opportunities-for-the)

Doman, L., & Roux, A. (2011). The relationship between loneliness and psychological well-being among third-year students: A cross-cultural investigation. International Journal of Culture and Mental Health, 5, 1–16. https://doi.org/10.1080/17542863.2011.579389

Dr.Ritu, Sharma., Himangi, Tiwari. (2023). Loneliness among young adults: The role of affect balance and mindfulness. International journal of advanced academic studies, doi: 10.33545/27068919.2023.v5.i3a.948

Hanna, Suh., J., H., Lee. (2023). Linking Loneliness and Meaning in Life: Roles of Self-Compassion and Interpersonal Mindfulness. International journal of applied positive psychology, doi: 10.1007/s41042-023-00094-6

Killgore, W. D. S., Cloonan, S. A., Taylor, E. C., Miller, M. A., & Dailey, N. S. (2020). Three months of loneliness during the COVID-19 lockdown. Psychiatry Research, 293, 113392. https://doi.org/10.1016/j.psychres.2020.113392

Malani P, Singer D, Kirch M, Solway E, Roberts S, Smith E, Hutchens L, Kullgren J. Trends in Loneliness Among Older Adults from 2018-2023. University of Michigan National Poll on Healthy Aging. March 2023. Available at: https://dx.doi.org/10.7302/7011 (https://dx.doi.org/10.7302/7011)

Matthew Pittman, Brandon Reich, Social media and loneliness: Why an Instagram picture may be worth more than a thousand Twitter words, Computers in Human Behavior, Volume 62, 2016, Pages 155-167, ISSN 0747-5632, https://doi.org/10.1016/j.chb.2016.03.084.

Perlman Daniel. (1982). Loneliness : a sourcebook of current theory, research, and therapy. edited by Letitia Anne Peplau, New York :Wiley,

Shah, H. A., & Househ, M. (2023). Understanding Loneliness in Younger People: Review of the Opportunities and Challenges for Loneliness Interventions. Interactive journal of medical research, 12, e45197. https://doi.org/10.2196/45197

Stravynski, A., & Boyer, R. (2001). Loneliness in relation to suicide ideation and parasuicide: A population-wide study. Suicide and Life-Threatening Behavior, 31(1), 32 – 40. https://doi.org/10.1521/suli.31.1.32.21312

Taylor, H. O., Cudjoe, T. K. M., Bu, F., & Lim, M. H. (2023). The state of loneliness and social isolation research: current knowledge and future directions. BMC public health, 23(1), 1049. https://doi.org/10.1186/s12889-023-15967-3

Welcome to the Elevated Living Podcast where we discuss health and wellness topics including physical health, mental health, sleep, socialization, and anything else that can help us live happier, healthier, and elevated lives. Allow us to introduce ourselves, and we are excited to learn together!