The Danger of Bad Test Conditions (that you control)

How do I do the best I possibly can on exam day beyond studying? Should I eat or not eat certain things on exam day? How much should I sleep? Should I drink coffee? How should I sit in the exam chair? In this video, I'll give you 12 Evidence-Based Tips to score higher on test day. 🎬 Check out my first-ever course on editing and recording YouTube videos! https://zhighley.com/byc 📜 Write Up - https://zhighley.com/how-to-score-higher-on-test-day-evidence-based-tips/ 📸 Instagram - https://www.instagram.com/zachhighley/​​ 🐧 Twitter - https://twitter.com/ZachHighley​​ Time Stamps: 0:00 Intro 0:45 Practice 2:59 Exercise Outside 5:47 Eat Healthy 6:25 Sleep 7:38 Breakfast 9:19 Hydrate 11:22 Arrive Early 12:02 Posture 13:46 Snack 14:25 Mini-Meditation 15:36 Breaks 17:59 Relax 18:43 Outro Work Cited (entire list of 27 sources wouldn't fit in YouTube Description Box) Check out full list of sources here: https://zhighley.com/how-to-score-higher-on-test-day-evidence-based-tips/#Work_Cited TED Talk: https://www.ted.com/talks/amy_cuddy_your_body_language_may_shape_who_you_are?language=en 1. Cassilhas RC, Tufik S, de Mello MT. Physical exercise, neuroplasticity, spatial learning and memory. Cell Mol Life Sci. 2016 Mar;73(5):975-83. doi: 10.1007/s00018-015-2102-0. Epub 2015 Dec 8. PMID: 26646070. 2. Gomez-Pinilla F, Ying Z, Opazo P, Roy RR, Edgerton VR (2001) Differential regulation by exercise of BDNF and NT-3 in rat spinal cord and skeletal muscle. Eur J Neurosci 13:1078–1084 3. Máderová D, Krumpolec P, Slobodová L, Schön M, Tirpáková V, Kovaničová Z, Klepochová R, Vajda M, Šutovský S, Cvečka J, Valkovič L, Turčáni P, Krššák M, Sedliak M, Tsai CL, Ukropcová B, Ukropec J. Acute and regular exercise distinctly modulate serum, plasma and skeletal muscle BDNF in the elderly. Neuropeptides. 2019 Dec;78:101961. doi: 10.1016/j.npep.2019.101961. Epub 2019 Aug 29. PMID: 31506171. 4. Stranahan AM, Khalil D, Gould E (2006) Social isolation delays the positive effects of running on adult neurogenesis. Nat Neurosci 9:526–533 5. van Praag H, Christie BR, Sejnowski TJ, Gage FH (1999) Running enhances neurogenesis, learning, and long-term potentiation in mice. Proc Natl Acad Sci 96:13427–13431 6. van Praag H, Shubert T, Zhao C, Gage FH (2005) Exercise enhances learning and hippocampal neurogenesis in aged mice. J Neurosci 25:8680–8685 7. Lupien, Sonia J., and Bruce S. McEwen. “The acute effects of corticosteroids on cognition: integration of animal and human model studies.” Brain research reviews 24.1 (1997): 1-27. Do MT, Yau KW. Intrinsically photosensitive retinal ganglion cells. Physiol Rev. 2010;90(4):1547-1581. doi:10.1152/physrev.00013.2010 7. Morris CJ, Aeschbach D, Scheer FA. Circadian system, sleep and endocrinology. Mol Cell Endocrinol. 2012;349(1):91-104. doi:10.1016/j.mce.2011.09.003 8. White, M.P., Alcock, I., Grellier, J. et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep 9, 7730 (2019). https://doi.org/10.1038/s41598-019-44097-3 —————————————————————————————————————————————————— Who am I: My name is Zach. I’m a third-year medical student in Philadelphia. I make videos about medical school, studying, and growth. I love trying new things and often mess up. However, every time I screw up I usually learn something. Whatever I learn I post either on YouTube or my website 🌐 (https://zhighley.com/​​). I write a weekly newsletter 💌 (https://zhighley.com/newsletter/​​) linking the best things I read, watched, and listened to that week. Join the 2,700+ that read it every Sunday morning. The Gear I Use to film videos: https://zhighley.com/resources/#_YouT…​​ What I’m Reading: https://zhighley.com/resources/#_Books​