What Exercise Does To Your Brain - HINT: It’s Like Cannabis
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- เผยแพร่เมื่อ 23 พ.ย. 2021
- What’s the good feeling you get after intense exercise? It’s not from endorphin release like we originally thought. Instead, it’s from endocannabinoid release, which is your body’s natural cannabinoids. Regular, vigorous exercise also increases neurogenesis and improves depression and anxiety. To get this effect, the CDC recommends 150 minutes a week of moderate intensity or 75 minutes a week of vigorous intensity.
Physical activity guidelines
health.gov/sites/default/file...
References
Yau, S. Y., Lau, B. W., & So, K. F. (2011). Adult hippocampal neurogenesis: a possible way how physical exercise counteracts stress. Cell transplantation, 20(1), 99-111.
Liu, P. Z., & Nusslock, R. (2018). Exercise-Mediated Neurogenesis in the Hippocampus via BDNF. Frontiers in neuroscience, 12, 52.
Schoenfeld, T. J., McCausland, H. C., Morris, H. D., Padmanaban, V., & Cameron, H. A. (2017). Stress and Loss of Adult Neurogenesis Differentially Reduce Hippocampal Volume. Biological psychiatry, 82(12), 914-923. doi.org/10.1016/j.biopsych.20...
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I started taking 60-minute high-intensity interval training ("HIIT") classes three times a week about a month ago, and I feel SO good. My mood is better than it's been in years, and I come out of each class feeling like I've gotten high, lol. Of course, the catch is that I had to work with my psychiatrist and my therapist for quite a long time before my depression had lifted enough for me to have the energy to start exercising. When you don't even have the energy or motivation to brush your teeth or get out of bed, it's nearly impossible to get yourself to the gym. However, if you *can* get to that point, it is so worth it. My depression and anxiety are practically non-existent now, my chronic insomnia is gone, and my self-confidence has shot up to levels it's not been at in years. Thanks for another great video, Dr. Marks. It was interesting to hear about the science behind this.
Glad you feel better.
Do you take and meds by any chance.
This is awesome! Happy for you. She has talked about how it can take a variety of methods working together to tackle different symptoms of depression. Keep up the balance.
Thank you for sharing your story, it's really positive.
@@OnAllahwedependalways Yes, I do. I actually have bipolar disorder, so I take a variety of meds: Vraylar, Trileptal and Lamictal. This is the most effective mix of meds I've been on. I finally started feeling more "normal," which in turn meant that I finally had the energy and strength to get out and exercise (along with other tasks, such as showering, getting out of the house, etc.).
@@Jennifer-dh4jk good for you, Jennifer!❤️🙌🏻
Just realized something. You aren’t selling anything. No ads, no sponsor messages, etc. It’s very refreshing. Thank you.
Walking for 30mins 5x a week along a forested route in my community has significantly improved my health; mentally and physically. My negative internal dialogue no longer resides in my daily thoughts, giving room to positive and uplifting messages that have spread throughout my home, family and career. Thank you, Dr Tracey🙏
I never could understand people who choose a treadmill over a walk/hike outside in nature. The latter is SO much better for you in every way. (Although I get that it's nice to have an inside option in bad weather.)
@@snu3877 a treadmill at home can also be handy for people who are struggling with depression or other conditions that make even going outside the house feel like a large commitment. Although I agree with you that going outside for a nature hike is better for you, when I was suffering from depression I didn't want to do _anything_ at all. A family member was going through something similar a few years ago and I tried to encourage her to go out for a walk, and it was like trying to convince someone to jump into a volcano. A treadmill would have at least made a "low commitment" pathway to exercise possible, which eventually turns into a habit, and maybe after a while they feel more energy and less resistance to going out.
Sometimes being in a setting with other people motivates me, seeing other dudes in better shape than me motivates me. Thats why I go to the gym, but I do love the outdoors and get where you’re coming from totally. I just find I commit to a longer exercise routine if I’m at the gym doing it.
I'm really happy for your success! Thank you for sharing.
Incredible 🩵💫❣️
Exercise is a “drug” so little people utilize
Except exercise doesn’t have withdrawal symptoms.
👍🏽
@@OnAllahwedependalways Epic truth!
@@OnAllahwedependalwaysyou kinda can get "withdrawal" haha. My friends that go to the gym get really frustrated and annoyed when they miss a day or can't train for whatever reason. They just don't feel right that day.
@@OnAllahwedependalways I don't know about this, when I was training I got really cranky if illness or injuries stopped me getting to the gym.
I’ve decided to do 10-15 mins of a fast pace walk or jog and my body is becoming obsessed. Went through a really bad depression 2019 and found myself needing to walk every morning just to feel good. Now I’m up to working out and I really want to level up. But I’m taking it one step at a time. I’m so proud I’ve been consistent doing my jogs even if it’s only 10-15 min a day. It really helps.
I'm the same way! I'm like addicted to my daily walks. It feels amazing.
@@DrewRueDoo it’s the best and has helped me so much in overcoming depression. I do not care if it’s 15 degrees outside I need air and a 10 min workout every day lol! I’m happy for you!
🗣️ Keep Going ! ! !
@@drehardin oops wrong comment but thanks lol
Good job!!!
I have ADHD. Inattentive type. When I let myself go, stop exercising, I become drained easily and I feel like sleeping all the time. I procrastinate. I also get a bit depressed. I also start to become a recluse. But when I go to gym and when I run also, I become more energetic, my memory improves, I remember facts better, my mood lifts, and I like hanging out with people. Two different people. Usually it takes me about 1.5 month until I notice big improvement, both in strength and endurance. You can feel improvement after 3 weeks, but your full strength and power are there after about 6 weeks. You become happier. I also knew it was never about endorphine. It cannot pass blood/brain barrier. Her advice is very good and she is well informed (Dr. Marks that is).
Thank you for sharing your comments.
...a fellow ADDer!
I have been a daily exerciser since I was about 15. I didn't realize for years and years that I was kind of self-treating my (undiagnosed) ADHD. I can't go without exercise, it's like opening a steam valve for me every day. Excellent, informative video.
Wow...thank you!
...A fellow ADDer!
+1
I've been forcing myself to get on my treadmill for at least 20 minutes every other day and I do feel a lot better
👍🏽
I started exercising about 7 years ago, when I was in my late 20s. Now, It's such a pillar of my life that I get restless and uncomfortable if I don't get some kind of workout in for the week. I don't drink, take caffiene, pre-workout, smoke, or do drugs ( Though I used to ). Not only does exercise FEEL as good as doing those things I used to do, it also improves my mood, gives me a good looking body, builds strength, and builds character. It's the key to life, sitting plain as day in front of everyone, yet nobody want's to take it.
Nobody is a strong word. Most people I know exercise.
@@marting.9613 and yet MILLIONS dont even go for a walk.. especially in the US. Sorry to burst your bubble but yeah... In the US and other nations, zero physical activity is becoming a real epidemic thats affecting health; both physical and mental, and adding to health costs in the long run. Its definitely a problem.
I just started jogging and it helps a lot with my depression. Yes it’s hard in the moment, but if you keep pushing yourself, you’ll feel so much better in the end . ❤️
The timing of this video is amazing. I just re-joined the gym yesterday after a two year hiatus (Pandemic, then brain surgery, recovery, depression). I slept better than I have in months last night and can't wait to go back for a 30 min session today! I'm starting small. Thank you so much for your video Dr. Marks. Wishing you a great holiday!
You're welcome! I guess TH-cam has been watching you to know to recommend this😀
@@DrTraceyMarks Thank you so much for responding! I've been to the gym 3 more times since posting this comment. Thank you everyone for the likes!! it means so much.
Umm the pandemic has only been around for 1 year and 9 months. That's when everything shut down anyways. So there's 3 months unaccounted for. Why weren't you going to the gym then? Perhaps the order is wrong. Maybe you had brain surgery first, then recovery, then the pandemic, and then the depression. 😒😑🤨🙃
@@lucybullwhip8103 3 months unaccounted for, lol. What are you the gym police? I quit going to the gym a couple months before the pandemic hit. Your prying questions are not appreciated or needed here.
@@lambulance I just find it very weird how you skipped over those 3 months. I suggest that you be honest with yourself and do some introspection about the truth of why you missed those 3 months. And most importantly why you felt the need to lie/exaggerate about it.
Exercise/Dance followed by meditation (sitting silently) = amazing feeling
I've fallen into a very severe depression this month but have been going to the gym nearly every day in hopes of it leaving quickly. I feel really good and accomplished from it but still struggle deeply every day. I'm not giving up though.
Thank you so much for the education.
Keep going don't give up
I’m no doctor, but maybe try adding something else if you can. Something like painting, mixed media art creations, dancing around your house to THAT music that does it for you, creative journaling with stickers/doodling/collaging. Something that will command your attention in the moment. Good luck to you. I journal and it makes a world of difference!
Don't be afraid of reaching out to a doctor if your efforts aren't helping you get out of your severe depression. It is an illness, after all, and sometimes medical treatment is necessary. I wish you the best. ❤️
As far as the gym, I feel like I get more mental improvement from 20 minutes of stair climber or bike than 45 minutes of weights. I am under the impression that aerobics help your mood more.
Get your FAVORITE writing pen/pencil and a beautiful writing pad that you can keep in the car. After EVERY gym session , sit in the car and write EVERY THOUGHT that crosses your mind. Even if it’s something “different” like: why do bunnies hop,the clouds look like macaroons, I want to go skinny dipping,etc. Really see all the thoughts and ideas jumping out like little minions with parachutes 🪂 and landing on the paper. Hold nothing back .Try this tool at least 3x a week. You’ll start to feel lighter and feel more hopeful that you WILL get through this heaviness today. The confusion/discontent inside the mind will now be visible for you to begin to see resolutions.The resolutions could be so subtle but don’t disregard its impact due to its subtleness. I really hope this helps you
I really wish you would consider doing a podcast either by yourself or with other mental health professionals as guests so those who are suffering from mental illness can download the shows and listen to them while their exercising, driving, or taking a walk/run. I believe it would be very beneficial. Thank you.
Progress drives us forward and leads to better outcomes. Developing good habits should be just as easy as developing bad ones. As someone over 60, I want to tell all young people reading this, that looking after your health, is the best investment that you can make. Believe the statement; Health is wealth.
Absolutely correct. Exercise helps for all the healthier life.
So true I love working out
This explanation is excellent. I’ve had brutal anxiety lately. Very tight jaws and chest pain. If you’re feeling anxiety do what I’ve done the past 2 weeks. I’ve watched 1 half of Rugby while riding a stationary bike twice a day. I feel soooooooo much better. I promise you will feel better. It sucks in the beginning because I’m fat yet I promise a few days in and you’ll sleep and feel better. What’s she’s saying is true. Just do it.
Thanks a lot Manc! 🙏🏽😊
Wow! I started back my workout program last month, after basically a 10 year hiatus which included my dad dying, me becoming my mom's caregiver, and working the most stressful, oddly-houred job I'd ever had. I had stopped taking care of myself beyond the basics (wash, eat, sleep).
I got up to almost 300 lbs. I was beyond depressed. I got tired of people looking at me like 'ew' and the awful things they would say.
I started back working out and there was so much I struggled to do or couldn't do. But I promised myself I would just show up and try. Some days my mind has told me I couldn't do anything, but I told myself to just TRY. and that makes a big difference.
The endorphin release is the icing on the cake.
You forgot to mention weight lifting, I’ve fell in love with the gym this past year and feel it can give you the highs that you explained in this video, I’ve tried running and swimming and none of them come close to weight lifting
Good point Alex. Weight lifting and resistance training is definitely very good for your fitness. The effect of increasing endocannabinoid's and BDNF comes with the aerobic exercise.
I noticed that too.
@@DrTraceyMarks From the Washington Post article "Resistance training, like other exercise, induces the release of a protein called BDNF, or brain-derived neurotrophic factor, into the hippocampus region of the brain. Among other functions, the hippocampus is responsible for mood regulation, and in people who are depressed, it shrinks up to 25 percent of its normal volume. The release of BDNF triggers the growth of new brain cells in the hippocampus, restoring it to its full size and improving communication between cells." It doesn't mention the endocannabinoids, but that doesn't mean it doesn't effect that too, just that it wasn't in the parameters of the study cited. I'll see if I can find an article on that.
@@michaelpeters364Thank you for sharing this.
This video came at a perfect time. I've been going to the gym for a ut a week and today I was feeling a bit down and I was thinking about skipping it. But after watching the video I feel motivated to go there and workout. Thanks Dr. Tracey!!!! ❤️
Same here lol
Excellent Icy Storm. Now you see what the benefit is. 👍🏽
Keep at it bro😤😤, it’s okay to miss a day, don’t beat yourself up about that just make sure you never miss more than two days in a row.
It always amazes me how my brain works.when I don't want to work.out., and how when I negotiate with myself that I'm going to push through this full body TRX routine, as soon as I'm done, my brain is just SO CALM, so POSITIVE and READY for everything
Dr. Tracy .
All I’ve got to say is : Thank you 🙏
You're welcome!
I just took the first step of going to the gym after five years of not being able to do much of any exercise. That half hour of a hard workout shut my anxiety up completely while I was just focusing on my physical presence. It was wonderful and now I want to go to the gym every morning!
Good morning Doc. I have general anxiety disorder. I workout everyday snd I have been noticing it lowers my anxiety down really good. I am so addicted to working out. I love it and it makes me feel really good.
Lowers your nasty? 😀 That's a good way to put it. I'm so glad that's working for you and that you've been able to keep it up. 👍🏽
@@DrTraceyMarks Oh my bad I was on the treadmill while I was replying. Meant to say anxiety 😂🤣
You Keep On With Your Keeping On! I live with Bipolar Depression, and you have inspired me to get my daily delightful dose of Nature's Wonder Drug, Exercise.
🔥💪🔥
@@TraftonCrandall glad I can make a difference for someone.
@@irmakalember9403 ☺
I guess I was right to force myself to keep exercising even on days when I really just wanted to lie around and try not to feel anything, last year during the worst of the pandemic. When it was safer to go outside I'd even go hiking, masked up and bundled up, when it was cold and snow covered the ground.
Good for you. I'll bet that perseverance paid off. 👍🏽
@@DrTraceyMarks It did. It gave me something to focus on. I looked forward to those hikes and they helped me forget for a few hours about how dark life was.
DO JUST ONCE what others say you can't do and you'll never pay attention to their limitations again.
😊
I love how you have the sources cited. Thanks Doc!!
True.Working out for a decade, I start feeling poorly when I don’t workout for a whole week. It’s the best habit I picked up in my life.
Her voice always soothes me.
Wow, the timing of this video is everything. Thank you for sharing.
I always thought all of this talk was nonsense until I had blethroplasty and couldn't excerise for a month. Wow! What an unbelievable difference it made to my mental health.
Doctors like you are the best thing to happen to the internet. Thank you!
Has been my way to stabilize my anxiety and depression. Best feeling mentally and physically since childhood
The way you educate and drop actual facts is so much appreciated! Everyone should know about this channel!💜
This has to be one of the most informative channels I've ever seen. You always post such great useful information!
Dr. Marks thank you for creating this channel. It’s helped me make sense out of difficult situations.
Just subscribed! Love how u get to the point and don’t pander. Simple and to the point with enough explanation.
Take care of your body, and your body will take care of you. Great video Dr. Marks 🙌
thanks for your service, love.
Love your video’s Dr. Tracey! You’re such a great teacher.
I appreciate the explanation of what counts as moderate exercise and how much is required.
I love you for this video! Thanks! May God keep and bless you.
Love watching your videos! Thank you for what you do.❤️
this is the kind of content i want to find when i open youtube. legit my fav channel! thank you for giving us this content for free! you actually help me look after my depressed butt, i started taking my magnesium regularly after that one vid about magnesium and this is the first autumn that doesn't hit me so badly in my whole life. thank you so so much
Love how you casually dropped some great side knowledge about histamine. Great video doc
New, amazed fan here. Your contribution to TH-cam (and honestly the internet) regarding mental health is significant. Thank you for your generosity and hard work. Cheers!
I 💜 you Dr. This is so true, nature walks/runs are the best
Awesome information!!! Will begin to incorporate in my daily life!! Thanks so much!!❤❤❤
Got home from an hour and a half skateboarding session and was feeling amazing, I looked it up and started reading a PubMed paper about the ECS and was fascinated at how much it made sense! The euphoric and pain numbing feelings you get are very similar to that of some strains of cannabis, it's amazing how our body produces these effects on their own to reward us for taking care of it!
These videos are excellent. Thank you for providing an example of someone living their values. Your mindful acceptance template has been game changing for me personally.
Im lifting rn. Doing chest, tris, and shoulders while listening to your videos. Great way to help my mental health. Thank you 🙏
Your videos are so helpful, Doc. Thank you.
But not a gym workout?? Why didn't you mention that? Probably the best of all. 🙏
After Covid shut down group fitness I really spiralled into a deep depressive episode. I started again in April and it’s been life saving. Small achievable goals , I’d forgotten how important moving my body and challenging my muscles is for my well being
Thank you so much - I grew up exercising to alleviate my anxiety and never imagined I could do without it. Moving out of the house changed my habits and since then it’s been a bit of a struggle to consistently work out, since living with other people my age I’ve kind of adopted some of their living habits and it can be harder to stick to what I know is best and healthiest for me. Knowing the science behind it helps me reason with myself and remember how much better I felt with my self-care in place.
I really appreciate your videos! I have been going back and forth with exercise over the past two years (I used to be very consistent years ago, but life, depression, etc. has slowly weighed me down). But I am feeling better and have been starting *very* small with getting back to it. I am taking this video as a sign to keep at it. Thank you for sharing the information you do.
Dr. Tracey Marks: this video is very important for me! I love doing exercises!
Thank you Dr Marks I just love your educational videos. Just to let you know that I always recommend your TH-cam channel to my patients!
Thanks Dr. Tracey.
I had been so sad and depressed for about the last month or so. I was still working out with at home DVD’s which were HIIT, about 20 minutes. But, fearful of COVID19, I stopped going to the gym. One evening, I put on my workout clothes and went to the gym anyway and when I tell you I felt like I took a chill pill for the next almost two days!!! It was a miracle! I know exercise helps, but what I was feeling after that gym session was incredible!
Amazing content. Thank you so very much! You are deeply appreciated for helping people like me. Thank you!
Great video Dr.Marks ! This is great breakdown
One positive thing the pandemic has brought me is that I got into regular exercise in June 2020. I started with 15 minutes on an ergometer bike, I'm now at 60-70 minutes cardio/resistance every 2 or 3 days. My 30-year depression is no better than before, but in these turbulent last 20 months I'm pretty sure I would have psychologically faceplanted without my step aerobics. Thanks for explaining why!
This is so true. Especially with someone with adhd. The mindset change after a workout is night and day. Empathy also increases.
Really? Does it increases empathy??
Thank You this very informative and helps greatly .
One practice I do daily taught by you was having a rubber band around the wrist to trigger and change thoughts in any situations has really helped me and given me much confidence to react and feel good of myself. Thanks u so much
I really appreciate people's uplifting, motivational, encouraging etc. comments. I may be visiting this video if I need a kick in the butt.
thank you tracey i have just discovered your lovely channel
I do appreciate your efforts to make our lives easy and the world worth to be living healthy...have a great day doctor
Thank you Dr.Marks !
Just found your channel yesterday and love it !
The prospect of neuroplasticity fills me with hope that I don’t have to go down the Alzheimer path, that my mother and her mother have. Stretching and working out fills me with all the feel good Seratonin that an evening glass of wine used to , kicked alcohol out of my life … since it no longer served me and it was at least one risk factor I could control ❤️
I appreciate you sharing such helpful content .
Blessings to you !
Im so happy that ive found your page. I love how you're able to break things down, the science of the brain and what we can do as individuals to break cycles and form new paths to health. Thank you for all of this priceless information Dr! ❤
exercise changed my life from a very dark place I was in, I was on medication and still taking drugs etc. One day I stopped and hit the gym twice a day and the past is history !
Nice video that explains it well!
A so well made video, thank you very much!!!❤
Since I’ve started skating, my whole life has changed and my relationship with exercise as well. I don’t feel the need to engage in cannabis as much, probably because I was self medicating depression/anxiety symptoms. Anyway, went back to school for my masters and at the physical healthiest I’ve been in years!! I skate about 3-4 times a week and less in weeks I do yoga. Definitely recommend!
This video helped me realize that playing a musical instrument which requires physical output (especially how I play) - drums - for most of my life, has been my main source of exercise for that whole time, and that it's provided me with more benefits than I had considered, mentally, physically and socially. And although I've chronically dealt with bouts of depression throughout much of that time, I think it would've been much worse indeed without playing music with bands and practicing on my own for so many years. I almost shudder to think of how badly my hippocampus could've been affected with having drums and music in my life. I'm glad to see more scientific evidence of exercise benefits in the way you presented them here: concisely, thoroughly enough to engage the viewer on deeper level than most videos offering similar guidance, with your pleasant demeanor and without wasting anyone's time. Thank you! I'm subbed up.
Thank you for explaining this. I'm often told by the doctor to exercise, ( I work in construction and I am physically active) but I can see now the benefit to add additional time to exercise.
Pretty helpful! I have been doing weight lifting for a few months now, starting at what I would call a remedial fitness level. I also do cardio as a follow-up and fluctuate between about a 2.6 mph and 3.2 mph speed. Definitely some days I'm too tired to crack the 3 mph threshold -- but now I know there's a reason to push just a smidgen harder, depending on my heartrate and breathing.
I work out almost everyday before I eat or go to work. It makes the day so much better. I’ll do a hard intensity for about 30 minutes, and then do a moderate to low intensity for an hour (toning exercises). It has helped me tremendously.
Thanks for sharing 😊🙏🏿🙏🏿🙏🏿
Lifting weights makes me feel content and relaxed in day to day life
That's great EF
I love muscle soreness
Thank you for sharing this useful information ❤
Thank you so much. This really helps me
Very helpful and informative. Thank you!
Dr. Tracey Marks: this video is SOO INTERESTING & INSPIRING!
This came to me at the right time. I know yoga and moderate exercise has pushed my chronic health issues into positive progress in the past. Two years after a narcissistic relationship, life emotional abuse, severe chronic health problems for 11 years... Then COVID in top. Rough times. Everything has crashed. It's time to take back control and getting this information resurfaced has kicked me into gear. Thanks for posting this. It's going to help a lot of people. Knowing is half the battle. Be well! 😊
Its crazy how first starting out you dont even want to exercise you will find it hard to get up and get active. But the more it becomes a routine, it will become something that you actually like doing.
Its easy, have some noise cancelling headphones on and listen to some stuff on your phone while youre doing it.
It will make walking not feel like a chore.
Another "trick" I noticed is that it's much harder to get bored if you're exercising intensely enough 😉 Personally, I find longer walks rather boring (with or without audio), but I zone out & never really get bored when I'm running or cycling at an effort-requiring manner 👌
Thank you Dr. Marks. Your informational videos have taught me SO much these last several years. I take what you teach us and apply it to my life as a baseline, and then adjust it to my life and actions. My life just keeps getting better and better. I’m stronger, more resilient, more informed and better adjusted to life. I can’t thank you enough!
You and your channel are amazing, thank you so much
Great video, now we finally know more about the endocanabanoid system!!
I love this channel! You'll be over 1 million in no time
All your videos are soooooo good! I learn so much! Thank you!
Thanks a lot Robin! 😊
I love the way you speak. I'm not referring to the content, but to the very way you pronounce the words.
Im a recovered TBi survivor and this video of yours just proves and answers my question of: " Only 1% of survivors get full recovery. I didnt suffer extreme retro and anterograde amnesias.... WHY? Now i know why.
Thank you
I hope you have a wonderful day and week ahead Thank you so much 😘 Thank you for feeding my why
may you be blessed so much more moving forward
Wow, such a great video! Thank you so much for this insight! I feel so much more encouraged to exercise more often like I used to to keep from feeling anxious and depressed!
I'm so glad. Now is a great time to jump back in. All the best to you.
Thank you this is a wonderful and helpful video. Be well 🤔❤️🇺🇸
your vids are so helpful thanks for making them!
Thank you. Very helpful.
this video came at just right the time as i recently started a new workout routine! thank you for the motivation
Excellent Dr. Justin! Good luck with your new routine.
Wow, thank you for this really insightful video. I like the in depth explanations, doctors will always tell you to exercise, but not always explain very well all of the benefits and how it all works together as you did. As someone with bipolar II, PTSD, ADHD, anxiety and seizures, this was hugely helpful to understand how many ways it can help with all of it!✌
So glad you found it helpful. 👍🏽
A 10 minute walk will give you as much energy as a cup of coffee without the withdraws. I’ve been taking these walks for years. Once you get in the habit and experience the benefits, you will never turn back to sugar and caffeine to get you through the day.
Now this seems reasonable to implement