morning

Many people wake up between two and three in the morning. And science already knows what they have in common

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Waking up in the middle of the night can be a pleasant experience when we look at the clock and see that we still have several hours of sleep left. dream. However, for many people it can become a frustrating routine that reduces their ability to achieve restful sleep. It is therefore likely that people may wonder why this happens and to what extent it can be prevented. Many things can wake us from our sleep at night. From a mosquito stalking our bed to serious cases of insomnia. Each circumstance may have its particular characteristics, but in any case, a significant part of the population ends up waking up at some point during the night with some frequency. And why does it happen? Beyond the external factors, there are two internal processes related to this. The first is the circadian rhythm, and the second is the sleep cycle. The circadian rhythm refers to “biological clock“which tells us the sleep and wake cycles. It is a collection of biological processes that activates us throughout the day and prepares us for sleep in the afternoon and night. It does so through substances such as melatoninthe “sleep hormone” that transmits this information between different parts of our brain. Our body takes advantage the light we perceive as an indicator of when to secrete melatonin or not. The sleep cycle, for its part, refers to a series of stages that occur and repeat throughout our daily sleep. A night of sleep has between four and six sleep cycles, each with four stages: a REM (rapid eye movement) stage; and three non-REM stages, each deeper than the last. Although the cycles are repeated in their structure, each of the four phases can have greater or lesser presence in each cycle. In the first cycles, the deeper stages predominate. That is why from the first hours of sleep it is easier to wake up and more difficult to fall asleep again. However, there are numerous factors that can affect how often we wake up at night more or less frequently. It is about both internal and external circumstances that can affect our circadian rhythm or our sleep cycle. The age It is one of the main factors. Over time our circadian rhythms changejust like our need for sleep. Age is a determining factor to the point that older people can have their sleep interrupted up to four times a night. The menopause It can also affect our ability to sleep straight through (as well as pregnancy). Age is also linked to nocturiathe interruption of sleep caused by the need to go to the bathroom. Our psychological state can also affect. Stress, as well as disorders related to anxiety either depression They can have a negative effect on our quality of sleep. This is bad news if we take into account that poor sleep quality can aggravate these problemswhich has the potential to generate a vicious cycle. From a mild headache to chronic painphysical pain can also affect our sleep. Like some medications such as beta-blockerscorticosteroids, antidepressants or diuretics They can negatively affect our sleep. How to avoid interruptions Understanding the causes of our sleep problems can serve as the first step to solving them. Adapting to changes in our body can be complicated, but some general guidelines They can also be useful. Guidelines such as correct “sleep hygiene”. Something that can help us is to introduce changes to our schedule. The usual recommendations in this regard usually begin by maintaining regular schedules, going to bed at “prudential” hours, that is, ones that allow us to achieve the recommended seven or eight hours of sleep. Another habit change can happen eliminate nap. Napping can negatively affect our night’s sleep. However, in this sense, science tends to consider that the differences between individuals are high, so there may be important differences from person to person. Another important guideline is to avoid screens or other blue lights in the last hours of the day. Physical activity can also help, although it is usually recommended not to leave it until the last hours of the day. That is, not exercising before going to bed. Eliminating alcohol and tobacco in our daily lives can also help us improve our sleep. Many of the techniques that aim to help us sleep are relaxation techniques. These can also help us so that sleep interruptions do not result in hours of lost sleep. “Empty” our thoughts in a notebook before going to bed, controlling our breathing… these are ways to prevent our stress from affecting our sleep. Lack of sleep and rest has important effects on our physical health and our mood. It is not surprising therefore that it is an issue that worries Spaniards more and more, to the point of becoming one of the countries with increased drug consumption to sleep like benzodiazepines. Like any other health problem, many times treating it is not in our hands but rather health experts must be the ones to tell us the appropriate guidelines to solve our problem. Of course, taking the first steps towards a better dream is still in our hands. In Xataka | There are people who sleep four hours a day and are still functional. It’s the closest thing we have to genetic “superheroes” In Xataka | Drink water right before going to sleep? Science has finally clarified whether it is a good idea or a terrible enemy of sleep Image | Mathieu Bigard *An earlier version of this article was published in May 2023

How to create a Telegram bot that summarizes your Google Calendar appointments every morning with AI

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We are going to tell you how to create a Telegram bot that summarize your Google Calendar appointments and events each daymaking him a personal secretary who gives you a summary every morning. To do this, we will make the bot use artificial intelligence as Gemini, ChatGPT, Claude or whatever you prefer. To carry out this task we are going to use two third-party services. First we will use BotFather from Telegram to create the bot, and then we will go to the service Make to create a workflow or workflow that adds an AI, which in the case of our step by step will be Gemini, but you can use any other. But before we start, just one warning. This method is very easy and useful, but in the end you will be giving your calendar information to third parties. Google already has it, but you will also be sharing it on the Make platform, and that is something you should always keep in mind. First you must create the bot The first thing you should do is create a bot on Telegram with BotFather. To do this, write a message to the bot @BotFather and write to you as if you were a new user. Type the command /newbot to create a new bot, to which you have to give a name to identify yourself and a unique username to access the bot whenever you want. When you do it, it will give you two things, first the username and address of your bot to access it, and second an access token with various figures and letters. You have to save this token to use later. In the message that Telegram will return to you, will also give you a link to the bot you createdwhich will basically be t.me/@botname. This will be important for later. Also you can use BotFather options to customize your botputting a profile image, a description or whatever you want. We have explained all this to you in our post about BotFather. Once the bot is created you must enter and run it with the /Start command so that it remains active, even if doing so does not respond to anything. Now get the API of an AI Now you need the API of an AI. We will use the Free Gemini APIwhich although it has some limits in its use, is more than enough for a little use. To get it go to the website aistudio.google.com and sign in with your Google account. When you do, go to Dashboard and click on API keys. in here, click on the option Create API key which you have at the top right. Now you have to click on the option Create API key that appears at the top of the screen you have created. This will open a window where you have to create the project for which you are going to use it in order to identify it, for example “Secretary Bot”. When you create the project, you can now create the API. And by the way, if you want something more advanced, We have also explained payment alternatives to the Google API. In Basics you have articles where you can see the prices and how to get the ChatGPT APIthe Claude APIthe DeepSeek API wave Qwen API. Now create the workflow Now it’s time to create your workflow. For this, you will have to enter Make.com, and create a new scenario. This will take you to a screen where you just have to click on the add button to add the first module, and then to the right of each module click on + to add another adjacent one. But to do this, you will have to configure each module before chaining the next one. We are going to guide you and explain to you the four modules you should add and how to configure themas well as then scheduling the scenario to run every day at the time you want. 1. Add the calendar module To start, you have to create a new module. On the screen that opens, choose Google Calendarand in the options click on the module Search Events. You will have to sign in with your Google account. In the configuration window, you will have to add the following elements that we are going to list: Calendar ID: Choose the primary calendar or the one where you have the data of the meetings or elements that you want to summarize. Start Date: Paste the following: {{formatDate(now; “YYYY-MM-DD”)}}T00:00:00Z End Date: Paste the following: {{formatDate(now; “YYYY-MM-DD”)}}T23:59:59Z Single Events: In this field, choose the option Yes. When you have everything, click on Save. If you want, click below Run eleven so that Make takes a look at your calendar, and so in the next module you can put options related to the results obtained. 2. Add the text aggregator Now you have to add a next module chained with the calendar. In the applications press Toolsand inside click on Text Aggregator. Now, enter the module, and in the field text you will have to choose the options 1.Summary and 1.Start. If you get confused, just by clicking on the text field a window with suggestions will appear. In it, search for Google Calendar suggestions, and in the results click on the options Summary and startso that when filled in they appear with the number 1. If they do not appear, first do a Run eleven with the calendar module alone so that they appear when creating the Text Aggregator. 3. Add Gemini into the equation With what we have done so far, the automation analyzes your calendar and obtains the events. Now it’s the turn of send it all to Gemini so that it then generates the response. For this, choose the module Geminiand link the AI ​​using the API we obtained before. Once you have done it, it’s time to configure the module. In AI Model you have to … Read more

We have been debating for years whether it is better to go to the gym in the morning or in the afternoon. Physiology finally has the answer

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In the world of sports there is an eternal debate about the best time to exercise. On the one hand, there are those who defend tooth and nail that get up early to train At six in the morning it activates the metabolism for the rest of the day. On the other hand, there are those who claim that the body only performs at its maximum after leaving work late in the day. Who is right? The answer, as is often the case in exercise physiology, has different nuances, since if we turn to scientific literature, recent studies and controlled trials, we will discover that the best schedule depends on the biology, objectives and internal clock of each athlete. And something that is already known is that our biology does not function in a flat manner during the day, but is governed by circadian rhythms. Here, science already indicates that body temperature and neuromuscular performance reach their maximum peak in the afternoon, generally between 5:00 p.m. and 7:00 p.m. Although the key here is whether this can translate into more muscle in the long term. The concrete studies. In 2019, a group of scientists public a meta-analysis that confirmed that, indeed, baseline muscle strength is greater in the afternoon. However, for early risers, they also pointed out that, if consistency is maintained at the same schedule, the long-term gains in strength and muscle mass are similar, regardless of the schedule, because the human body ends up adapting to what is asked of it. But there is a fairly clear exception, as stated in a study published in 2016. Here, after 24 weeks follow-upit was shown that there is a greater gain in muscle mass in the legs if training is done in combination of bodybuilding and weights. The morning situation. If the goal you have set is not to lift the maximum weight possible, but rather to improve cardiovascular health or combat insulin resistance, the balance tips towards the morning, as confirmed by a study published in 2024 that analyzed patients with metabolic syndrome who performed intense aerobic exercise. Here it was seen that training in the morning achieved a reduction in systolic blood pressure of 4% compared to only 1% in the afternoon group. Additionally, the early risers group experienced a 14% improvement in insulin resistance, compared to 4% for the evening group. Furthermore, narrative reviews suggest that morning exercise helps advance sleep phases and improve the lipid profile. It depends on each person. But beyond what the population averages say, we must take into account the genetic and behavioral component of each person, and above all their chronotype. In this way, people who get up early naturally perform better in the morning, while those who perform better at night, if they are forced to train at six in the morning, the truth is that they will have greater fatigue and a worse perception of effort. The conclusion. Although science finds specific metabolic benefits in the morning and performance peaks in the afternoon, general reviews agree on an insurmountable rule of thumb: the best time to train is the one in which you can maintain long-term adherence. The hormonal peak in the afternoon is of no use if your work obligations prevent you from going to the gym regularly or it means a great sacrifice to radically change the routine you are following. Images | Drazen Zigic In Xataka | Science already knows what is the best “gasoline” to create new neurons: physical exercise

The internet has become obsessed with drinking hot water in the morning. Science is clear about what it does (and what it doesn’t)

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We live in an age obsessed with ice. From the omnipresent iced coffee winter to complex viral drinks like sleepy girl mocktail that flood our social networks. However, in the midst of this liquid sophistication, the most revolutionary gesture for our gastrointestinal and mental health upon waking might be the simplest, most boring and cheapest of all: a glass of hot water. Faced with the inertia of an accelerated modern life full of stimuli, serving ourselves a glass of water at a pleasant temperature is presented as the first self-care gift that we can give to our body after emerging from the inertia of sleep. But what is the truth behind this practice? Is it an internet myth or a truth backed by science? The viralities of social networks. Just enter platforms like TikTok or Instagram to see thousands of influencers documenting how this morning habit deflates them, gives them energy and improves their digestion. As documented New York Timeshot water has become the new wellness superstar on-line. However, what the internet has dubbed a novel “longevity hack” is actually a fundamental pillar thousands of years old. This practice is deeply rooted in Indian Ayurveda (where the morning ritual is known as usha paana) and Traditional Chinese Medicine (TCM). In these cultures, it is believed that the cold turns off the agni (the digestive fire) and weakens the vital energy or Qiforcing the body to expend extra energy to warm the stomach. Hot water, on the other hand, balances the Yin and the Yangkeeping the body calm. Plain water, tea or infusions? When experts talk about this habit, they literally mean just that: water. Pasu Harisadee, traditional Chinese medicine educator, points out that “simple water is the most neutral base and the most recommended for most.” Of course, additions are allowed. Squeeze a little lemon provides vitamin C; add fresh ginger strengthens defenses and combats nausea; and a touch of honey can soothe the throat. However, the medical portal Verywell Health makes an important distinction versus tea or coffee: although infusions provide fluids, the caffeine present in coffee or certain teas has a slightly diuretic effect. Pure hot water is the undisputed champion of direct hydration. The golden rule and the temperature paradox. This is where medicine draws a non-negotiable red line: be careful not to get burned. Although some portals such as Healthline suggest that hot drinks They can be consumed in a range of up to 71ºC, oncologists and gastroenterologists are much more strict. As a study published in Frontiers in Nutritionconsuming drinks over 60ºC (140ºF) on a regular basis is associated with an increased risk of esophageal cancer, in addition to damaging oral tissues and burning taste buds. The ideal temperature should be lukewarm or comfortingly hot, never smoking to the point of burning. As Helen Ruckledge summarizes, nutritionist: “A tip: if you choose hot water, boil it and let it cool instead of drinking it directly from the tap.” The science behind. The core of this debate lies in separating magic from physiology. And in this area, experts have very clear positions: Intestinal hygiene and digestive “awakening”: This is the most supported benefit. Ana Luzón, Nutrition and Dietetics technician, explains in ABC which is about pure “mechanical efficiency”. Our body is at about 37ºC; Introducing ice water suddenly means a little thermal stress. Hot water acts as “intestinal hygiene”, dissolving food remains and mucus. For her part, Dr. Lisa Ganjhu, a gastroenterologist consulted by The New York Timesillustrates it perfectly: during the night, the digestive system is paralyzed. Hot water generates waves of contraction and relaxation in the muscles of the esophagus, stomach and intestines. “It’s basically telling everyone, ‘Okay, get up. We’ve got to get going,’” he says. This natural lubrication is key to combating morning constipation. Achalasia relief: To give it a deeper medical dimension, hot water is particularly useful for people who suffer from achalasia, a rare disorder that makes it difficult for food and liquid to pass into the stomach. Heat helps relax the lower esophageal sphincter, making the swallowing process easier. Relaxation of the nervous system: Holding and drinking a hot cup activates the parasympathetic nervous system, which is responsible for the “rest and digest” mode. This calms muscles, reduces tension, and relieves morning anxiety. Besides, a 1978 study already explained, the steam from hot water helps clear nasal congestion and relieves cold symptoms much better than room temperature liquids. Debunking myths: Neither ‘detox’ nor fat-burner. The big question that haunts the reels: Does hot water detoxify? No. Kristen Smith, nutritionistand Diane Lindsay-Adler, dieticiandetail that water does not magically eliminate toxins, the liver and kidneys are responsible for that. Hot water simply helps these organs do their job of filtering properly by keeping them hydrated. It is vital to compare this with dangerous internet methods. The obsession with do “detox” based on liquid diets or juices is a danger. A Northwestern University study showed that eliminating fiber living on juices for just three days is enough to ruin the intestinal microbiome. Hot water, on the other hand, is safe and assists the body without destroying the flora. Does it speed up metabolism and lose weight? Neither. There is no solid scientific evidence that it acts as a fat burner. There is a very brief metabolic cost while the body adjusts the temperature of the liquid, but it will not cause you to lose weight. The temporary weight loss that some notice on the scale is due, purely and simply, to the fact that the hot water has helped them go to the bathroom. The other side of the coin. A good analysis is not complete without its counterpoint. When is it not a good idea to drink hot water? If your goal is pure rehydration (for example, after intense exercise), a 2013 study showed that fresh water (at about 16ºC, similar to that of the tap) is the most effective. Additionally, there is a curious paradox with sweat: drinking hot … Read more

Esperanza Gracia had an early morning horoscope for 30 years. His reign ends because the predictions are already in other places

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Esperanza Gracia has announced the closure of its nighttime space in Telecinco alleging lack of hearing. The underlying reason for this cancellation is not precisely the decline of astrology, a phenomenon that is enjoying its best health in decades, but the collapse of the model that supported it: linear television in the early hours of the morning. Goodbye, Hope. Last Sunday, Esperanza Gracia sat down on the set of ‘Fiesta’ to announce that her very long journey presenting ‘El Horóscopo de Esperanza Gracia’ in the early hours of the channel was ending. Thirty years that were ending for a reason that the presenter made very clear in the interview: “At 2:30 in the morning, the older people who saw me are no longer there, neither is the next generation because they see other things, and the millennials and the Z see me from another side. So I have no audience whatsoever.” Reference astrologer. Funny He spent about seven years on TVE before joining Telecinco alongside María Teresa Campos: first in ‘Día a día’ and then in ‘De Sunday to Sunday’, with Belinda Washington. His own program started in 1999 and has been on the air for 27 years (which adds up to 30 in total with the network), becoming one of the longest-running programs on Spanish television. His question “Is there something that worries you, torments you or disturbs you?” became a pop catchphrase, one that she herself admitted “everyone started copying.” Astrology is not dying, it is moving to mobile. Just because Gracia leaves television does not mean that her audience has stopped consuming astrology. He simply does it somewhere else. On TikTok, the hashtag #astrology accumulates 4.5 million videoswith Generation Z as the main driving force. Gracia herself had already colonized that terrain: several of her videos on TikTok have more than a million views and on YouTube he has 78,000 subscribers with an average of 30,000 views per video. The same television format, the weekly ranking of signs, works vertically and in thirty seconds. There is business. The astrology app market reflects this migration with figures that are striking for an often ignored, but very profitable sector. Co-Star, the American app that combines NASA data with personalized astrological readings, went from 7.5 million users in 2020 to 30 million in 2023 The global market for this type of applications was valued around 3 billion dollars in 2024 and projects to reach 9,000 million in 2030, with an estimated annual growth of 20%. What does Gen Z like? The boom does not respond to a return to superstition. Generation Z consumes astrology with a different frame than previous generations: not as a prediction of the future but as a tool for introspection. A survey from February 2024 Among more than two thousand American adults, it was detected that 70% believe in astrology and that 85% have positive or neutral feelings towards it. 61% consider it a source of comfort in times of uncertainty. On the same date, another study reported that 63% of users belonging to Generation Z stated that astrology has had a positive impact on their professional decisions. As they explained, astrological content “does not need to be searched, it appears in the feed.” Like a fixed program on TV at 2:30 in the morning. Heirs of late-night television. For decades, the dawn of Spanish television was the Comanche territory of cathodic low cost: teleshopping, old movies, calling contests, tarots and moorings, contacts, jazz-pop groups. They accompanied insomniacs and night shift workers. This function has ended up being absorbed by Netflix, YouTube and TikTok itself, available without a grill and without time restrictions. Times change, Geminis with an ascendant in Capricorn continue. In Xataka | Horoscopes and other lies: why reading the horoscope (sometimes) makes us feel better

Your employees pay that bill every morning

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For decades, commuting to work in large Spanish cities had a clear logic: workers lived on the outskirts of large cities and They traveled every morning towards the center to their jobs. It was a fairly stable urban model, reinforced by transportation networks designed to take workers to the large office districts of the urban area. However, in recent years this pattern has been changing as the price of land in the center has skyrocketed and companies have also had to move to the periphery. As and as it portrays The Countrythe problem is that cities are not designed to move from periphery to periphery, and that movement has become in a daily mousetrap for millions of employees. Not even the companies can bear the prices of the center. In recent years, many companies have chosen to move their offices to peripheral areas where land is cheaper and there is space to build. large office complexes. This movement has made it possible to build huge business campuses that would be unviable in the urban centers of large cities with high demand for land such as Madrid or Barcelona. In Madrid, the north of the city has become one of the main destinations for this type of projects. An example is the Telephone Districtlocated in Las Tablas, which occupies about 22 hectares and concentrates more than 12,000 workers in a single business complex. The records of the Residence-Work Mobility Atlas of the Community of Madrid show that districts such as Fuencarral-El Pardo (where the Telefónica District is located) are already among the areas with the highest concentration of employment in the region. Barcelona experienced a similar process with the development of 22@ technological district in Poblenou, where numerous technology companies and corporate headquarters have been setting up shop in the last two decades. The transformation of this old industrial neighborhood created a new employment center outside the historic center of the city. Employment is moving, but so are prices. The problem with this migration of companies to the periphery of urban centers is that when thousands of workers begin to concentrate in a specific area, the real estate market usually reacts quickly. Proximity to work centers increases the value of nearby neighborhoods, which ends up raising rental and housing prices. This increase, in turn, forces employees to move to municipalities even further away from the city center and the offices where they work. The result is a constant increase in daily trips within the metropolitan area. In Madrid this phenomenon is reflected in the labor mobility figures. According to the recorded data According to the Mobility Atlas of the Community of Madrid, every day 1.2 million people enter the capital from other municipalities to work, compared to the 790,000 who did so in 2016. Something similar is happening in the city of Barcelona, which after the growth of 22@ has attracted workers from numerous municipalities in the metropolitan area, congesting the northern and southern access roads and the city’s ring roads due to the traffic generated by these employees at peak times, such as and how collect traffic congestion report of Inrix of 2025. Transportation takes you to the center, not to the periphery. All these congestion problems have their origin in the fact that the large transport infrastructures (metros, trams, Cercanías, bus lines, etc.) of the large Spanish cities have been designed for decades with a radial structure. They were planned to connect the peripheral neighborhoods with the city center, which was where most of the employment was concentrated. When new business centers began to grow outside the center, that structure began to show its limitations. Many workers no longer need to go to the urban area, but rather travel between peripheral areas that are not directly connected by public transport. This requires long journeys or several transfers, something that often makes the car faster. Even if it means getting stuck every day on the way to work. Furthermore, public transportation in many cities has become a lottery with constant delays and breakdownswhich generates uncertainty when considering alternatives to the private car. The price: hundreds of hours lost. The increase in long trips to work and dependence on the car is clearly reflected in traffic data. According to the TomTom Traffic IndexMadrid registered an average congestion level of 38% in 2025, which is 3.6 percentage points more than the previous year. That level of traffic means that traveling 10 kilometers during rush hour can take about 34 and a half minutes, with average speeds close to 17.5 km/h. The report also estimates that Madrid drivers lose around 98 hours a year in traffic jams during rush hour. When daily journeys are long, the accumulated time can multiply and reach up to 500 hours per year per person lost in traffic jams. Barcelona faces a similar situationwith a level of congestion in its urban center and access roads of 41.1%, which is one of the highest figures in Europe. In Xataka | The worst traffic jam in history: two weeks, more than 100 kilometers and thousands of cars detained in China Image | Unsplash (Kathy)

Drinking coffee in the morning has very positive consequences for someone unexpected in your body: the microbiota

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For millions of people, the day doesn’t begin until the first cup of coffee hits their table. Something that makes a lot of sense because of how coffee affects our brain. so we can wake up and improve concentrationbut the reality is that it has many more effects further down the brain. We talk about the intestinewhere it passes and has a great involvement in the microbiota. The microbiota. There is more and more research that is focused on the microbiotathe bacteria we have in our digestive system and that have an increasingly relevant role in our daily lives. In this case, taking care of these bacteria inside us is a priority to be able to have good health, even to avoid major diseases. Now science is beginning to glimpse that Coffee is much more than a vehicle for caffeineand that has an important implication in the modulation of the intestinal microbiota. Beyond caffeine. We tend to think that coffee is nothing more than “caffeinated water”, unless you add a little sugar to remove its bitterness. But the reality is that we have a large ‘soup’ of bioactive compounds. Science is seeing how coffee is key due to its intestinal impact thanks to two of its components: polyphenols and dietary fiber. This is something that is currently being analyzed through studies. in the laboratory and in animal models where they have seen that a large part of these compounds reach the colon intact without digesting. There they act as ‘food’ for the bacteria that are there, such as dihydroferulic acid, which has local anti-inflammatory effects. That is, it acts like something similar to a prebiotic. The ‘planter’ effect. If we treat the intestine like a garden, coffee seems to work as a selective fertilizer. Although the evidence in humans is still heterogeneous, several patterns are repeated in the scientific literature, such as an intervention study in humans that showed that three cups of coffee daily for three weeks increased abundance of Bifidobacteriuma genre classically associated with intestinal health. But it does not stop there, since another large population metagenomic study associated the consumption of beverages rich in polyphenols such as coffee, tea or red wine with greater alpha diversity. This is something that within this world is associated with greater resilience and health in the microbiota. The recent discovery. Published in Nature in 2024science found a very specific association: those who regularly consume coffee have a much greater presence of the bacteria Lawsonibacter asaccharolyticu. A bacteria that is not just any bacteria, but helps digestion and also offers the colon the necessary elements for it to have much more energy and even prevents inflammation. That is why having this bacteria in large numbers in our intestine is actually very beneficial. Have metabolic health. Keeping the bacteria in our intestine ‘happy’ is essential as we have seen. The main hypothesis that supports all of this focuses on the ability of bacteria to ferment fiber and polyphenols of coffee producing short chain fatty acids such as butyrate. These compounds are the favorite fuel of colon cells and have systemic anti-inflammatory properties. This could explain, at least partially, why epidemiological studies often associate moderate coffee consumption with better metabolic and cardiovascular health. The small print. Before you rush for your fifth cup, you need to put on the brakes and look at the limitations of current studies, since not everything is rosy. And science, despite offering these benefits, indicates that robust clinical evidence is lacking. It must be taken into account here that not all coffees are the same, since soluble coffee, an espresso or using a filter in a coffee maker are not the same. And furthermore, not all people respond the same because each microbiota is literally a different world in each organism. Big tests are missing. Although in the laboratory and on paper everything may sound great, we must keep in mind that there are still many studies that demonstrate that coffee causes a direct improvement in diseases through the microbiota. And although coffee feeds your Bifidobacteria It does not eliminate the fact that excess caffeine causes insomnia, anxiety or tachycardia in sensitive people. Furthermore, the benefits observed in the microbiota are associated with black coffee or coffee with little milk. If your “coffee” is a smoothie loaded with sugar, cream and syrups, the negative impact of ultra-processed foods on your intestine will probably cancel out any benefits of polyphenols. Images | Nathan Dumlao CDC In Xataka | Having a cup of coffee as soon as you wake up seems like a great idea. Science has something to say about it

Porsche owners in Russia woke up this morning without being able to start their car. And they have a suspicion

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They said in Autonotion in 2019 that Russia was a country of extremes. They weren’t talking about the economy (at least not directly), they were talking about car sales. And the Russian market has always been particular, with Lada being the best-selling car brand and, at the same time, having the ability to sneak Porsche ahead of Peugeot. And Porsche lived a decade of love with Russia with constant growth. The wealthiest did not hesitate to opt for the luxury brands Germans. In fact, that report identified Mercedes and BMW as the tenth and eleventh most purchased car companies. In fact, despite the restrictions, Russians continue to buy Western cars, they explained in Motor1.com recently. Those continued sales have thousands of Porsche cars moving through the streets of Russian cities. Or they had them. Because overnight, car owners in Stuttgart keep reporting a problem as simple as it is obvious: their cars don’t move. No, they don’t work. Either they don’t start or they stop after traveling a few meters. The reason for the problem is already known. The origin is more diffuse. My Porsche doesn’t run They pick up their colleagues Motorpassion that since the last days of November, Russian owners of German sports cars are experiencing serious problems starting their cars. The problem seems to lie in the Porsche VTS (Porsche Vehicle Tracking System), a system that the German company offers as a protection measure. With it activated, the vehicle maintains a constant satellite connection so if someone steals the car it is easy to find its location. In that case, a thief must block the satellite signal but in that case the brand understands that, in fact, the car is being stolen and the car automatically does not start or stops after a few meters. This is what has happened in Russia. With a nuance, the Porsche system has incorrectly understood that hundreds or thousands of cars sold since 2013 have been stolen and, therefore, their starting is prevented. The reason is that these cars have lost the satellite connection for a reason that is still unknown. This automatically activates the system and, as we see, leaves the car inoperable. Rolf, the largest dealer group selling Porsche cars in Russia, has confirmed the latter. And the company ceased operations in the country completely in 2022, in response to the Russian invasion of Ukraine. Since then its users have been left without technical service. It is now believed that the lack of maintenance of the servers may have caused a failure that has broken that satellite connection and the Porsches have become a gigantic paperweight. The event is so striking that those responsible for Rolf have assured Russian media that the widespread shutdown “may be deliberate.” However, there is no conclusive evidence for the latter. If so, it would be a hybrid warfare maneuver especially curious. For now, what is certain is that there are hundreds of post-2013 Porsches completely stranded… and with their customers looking for desperate solutions. The companions of Motorpassion They report that some of them claim to have solved the problem with hard reboots, such as turning off the battery for 10 hours. The car would have picked up the satellite signal again at that moment and could start moving again. Others have achieved it rebooting the VTS system or, directly, removing it completely, which involves disassembling the seats and a good part of the dashboard. Whether it was some kind of computer attack or simply due to a lack of server maintenance, the truth is that hundreds of Porsche cars have been stranded and that speaks volumes. how hopelessly connected our cars are nowadays. Almost always, arguing or defending greater driver safety. Our cars have become a connected data center… whether we want it or not. The Porsche case is an example of how an interesting and useful system to prevent car theft can leave us with a completely stopped car if the system architecture suffers irreparable damage. And in this case we are not talking about a failure in the vehicle, we are talking about a direct attack against servers or satellites that directly allow our cars to move. Right now, a new one keeps constant information about our driving in a small black box. We are connected to a network with geolocation to make an emergency call with eCall, mandatory since 2018. Some modern cars can receive notices in your browsers of various incidents, How does the DGT want to send when detect a car stopped on the road with the V-16 beacon active. But it has even been proposed to use the data collected to force us to circulate around the city. in fully electric mode if we have a plug-in hybrid car or harness its power if it is detected that the batteries have not been recharged for too long. Therefore, technically it is possible to turn off cars remotely. It would be very difficult to order a concrete attack against a single vehicle since connected information sent from a car is supposedly anonymous and end-to-end encrypted. As long as that car has not been reported stolen, which can allow the police to contact the manufacturer and him order a remote shutdown. However, vulnerabilities that could leave hundreds or thousands of cars completely stopped or at the mercy of a remote control are one of the industry’s biggest concerns. Especially in a geopolitical context in which hybrid warfare seems to be increasingly present. Photo | Josh Berquist and Vadim Artyukhin In Xataka | If you do not have the V16 beacon you will be fined, but the director of the DGT proposes a grace period: “the agents will be flexible”

La 1 only had to win the morning battle. It has achieved it as with everything else: by politicizing its content

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Follow the rising rhythm of RTVE. The only part of the day that remained to be conquered, with two giants of morning news at the helm such as Ana Rosa Quintana on Telecinco and Susanna Griso on Antena 3, it was in the mornings. And after a series of changes in search of an identity, finally ‘Mañaneros 360’ has found success, with a share which doubles what it had a few months ago. And along the way, he has angered the government’s political rivals. The figures. The historical audience record was achieved by ‘Mañaneros’ on Monday October 6 with a 16.9% share (also preceded by another success on the network’s mornings, Silvia Intxaurrondo and the debate on ‘La Hora de la 1’, which this season is exceeding 20% ​​on several days). Both programs are experiencing the best moment of their respective histories (‘La Hora’… is five years old, and ‘Mañaneros’ is two years old), but it is not an isolated phenomenon on public television. In general, the mornings increase in audience: ‘The Ana Rosa Program’, for example, also the season is starting very well with figures that are helping to boost Telecinco’s totals. Hesitant starts. Until reaching this point, ‘Mañaneros 360’ has undergone some changes. It started in September 2023 simply called ‘Mañaneros’ (another one was previously proposed, ‘Bienvenidos’), and with Jaime Cantizano at the helm, after more veteran options such as Jordi González, Isabel Gemio and Gemma Nierga were discarded. Cantizano accepted an assignment very inspired by the morning magazines on North American television, which sought to distance himself from the competition of Quintana and Nierga. The result was a hodgepodge of sections that mixed health, events and heart, without a fixed order to surprise the viewer every day. The casual tone was cultivated, significantly, with a heart section that already mattered to collaborators of ‘Sálvame’ such as Terelu Campos, Lydia Lozano, Chelo García Cortés and Alba Carrillo. The result was discreet, with an average of 8.2%, but improving, as reported by ‘El País’ in a chronicle of the history of the programthe figures of its predecessor, ‘Speaking clearly’, which had been closer to 7%. New changes. Cantizano ended up quitting his job because he couldn’t stand the stress: Monday to Friday on television, and Saturdays and Sundays on Onda Cero. He was replaced by Adela González, who had experience in live programs like ‘Sálvame’, and with her came an even more relaxed tone thanks to the experience of the presenter, and which increased the audience. The following change did not come from within, but from outside the program: Sergio Calderonwhich would take to port very notable changes in the RTVE grideliminated the social chronicle part (which led to a series of not very well received dismissals, as the aforementioned article comments) and introduced a political chronicle part, commanded by Javier Ruiz. Enter Javier Ruiz. Ruiz, who in addition to presenting and directs the program, has given the program a definitive boost in audiences, focusing almost its entire duration on current politics and turning it to the left. Whether the openly progressive positioning of the program is debatable or not (the eternal discussion of the politicization of public television), it is clear that this is what is providing audiences. And many of the most apolitical sections ended up migrating towards the evening ‘Sálvame’ project, ‘The TV family‘, which ended up shipwrecked. Chainsaw or flamethrower. This is how VOX said that it would enter RTVE when it had the support of the voters, in the mouth of his deputy Manuel Mariscal. He made reference to the leftist speech of Marc Giró, Jesús Cintora, and also Javier Ruiz. Without a doubt, (literally) incendiary words for a change in programming that is bothering conservative sectors (there was also the root of the Mariló Montero’s loud anger on David Broncano’s program). But, somehow, it is getting more audiences than ever. In Xataka | Thirty years later, there is still an unbeatable television format in Spain: desktop soap operas

There are gentlemen getting up at 5:36 in the morning to plant its umbrella on the beach of Torrevieja. The law has things to say

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Saturday, 05.36 am Cura BeachTorrevieja. There is still a good time for dawn and groups of young people who take advantage of the last hours of a Farra night, but the cameras of Mastral projectan weather information platform, capture a curious phenomenon in this corner of the Alicante coast: a white t -shirt man advances through the sand loaded with his pertrechos beach, mounts a couple of sun loans and nailed an umbrella in the first line of beach, almost almost where the waves die. The recording shows nothing more, but since at that time there is not a miserable sun ray is not unreasonable to think that man returns home to continue sleeping until, tomorrow, he can claim his beach plot. Yes, 5.36 in the morning. The video Extended by mastral project has not taken long to go viral, with thousands of reproductions, for a very simple reason: although already We are accustomed To the bathers who go to the beaches at the top hour to reserve a hole and then leave, it is still surprising that there are people willing to do so at dawn. In the specific case of Torrevieja, the recording shows that the first ‘colone’ arrives at 05.36 and its umbrella is planted at 05.41, when it only served (at most) to protect itself from the moonlight. Click on the image to go to Tweet. The ‘War of the umbrellas’. The video reflects the escalation of the ‘War of the umbrellas’a phenomenon that has been cooking in the middle country, especially in the busiest years. Its logic is quite simple: the struggle to get the best holes in the sand, in the front line, leads some bathers to get up early to nail their umbrellas and other belongings. They often keep their place and then leave. The summer version of the Pica in Flanders. The practice is usual especially in Levante and has even encouraged his particular submerged economy. Just a year ago Malaga’s opinion He informed That, for the street sale of soft drinks, towels, glasses and massages, a new business on the beaches of the region had joined: the rental of umbrellas to tourists for 10 euros. In fact in just a week the Local Police came to withdraw about 30. Playeros landowners. Although tails/struggles/discussions to plant ultimate upset or scenes such as the one captured by mastral is curious, in the background there is a major problem: the use of public spaces as if it were farms. And that is not something exclusive to Levante. Nor is it done alone with umbrellas. In 2024 Vigo lived His particular controversy After several photos of bathers that bounded plots (in some cases of several meters) with rows of window. The objective: entrenched inside with towels, portable refrigerators, umbrellas, chairs and tables, as in a bungaló. Of beaches … and swimming pools. The phenomenon is not exclusive to the beaches. Community pools They have their own. In 2022 it circulated A video which showed the fierce competition of the guests of a hotel for giving the best sun loungers in the pool as the doors of the installation opened, at 7.59 h. Some even ran and threw their towels to occupy the free squares. A quick search arrives on Tiktok to find similar recordings. Or even stamps still more surreallike a towel tail in a hotel in Mallorca, a particular system for saving tail at the entrance of the pool. A problem: the law. The problem is that in his zeal for enjoying the sun, the swimmer Hypermadugador of Torrevieja or the landowners of Vigo They forget something: the law. The beaches are regulated by the Coast Law 2/1988that progresses that the sand “will not be of private use”, but some municipalities have gone further specifying that spaces cannot be reserved. It is in those cases in which vacationers must be more careful when planting their towels. In September 2015 without going any further, the Torrevieja Local Police put a 150 euros fine to a swimmer for installing his umbrella early in the day in a privileged place of the beach of the priest to reserve room. It was useless to resort to him and claim that he was taking a dip, the penalty It was ratified in 2016. “Dangerous practice”. “Those of us who live in Torrevieja know that there are people who at 5.30 places their umbrella on the beach and leaves,” explained to the newspaper The provinces Javier Manzanares, councilor, before pointing out that practices thus complicate the work of the operators that clean the sand. “It is a dangerous practice. It hinders a job that they carry out until six in the morning.” What does the law say? The most convenient thing is to consult the ordinances of each municipality. In the case of Torrevieja Your regulations It is very clear: the authorities will consider a mild infraction “to leave parasols installed (…), umbrellas, chairs, tables or any other complement, provided that its owners are not present, for the mere fact of having reserved a place on the beach.” It is not a unique case. In 2022 Cullera published A side in which he underlined the prohibition of installing “particular elements” before eight in the morning and warned that the City Council itself would be in charge of withdrawing them. The document includes Other indications On the use of sand and ends by warning that skipping their indications entails sanctions that can go from 750 to 3,000 euros. Are there more examples? Yes. A few. Leaving umbrellas and chairs to reserve a hole on the beaches is prohibited in Torrox, Vélez-Málaga, Gandía, Carob tree either Nerjawhich was responsible for warning of the veto at the beginning of the pandemic. And that to quote only a handful of examples. Those who skip the law risk more than a reprimand, as happened to the torrevieja’s swimmer of 2015. Of course, the sanctions They can range From one case to another. Algarrobo or … Read more

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