Why You Are Using Caffeine Wrong
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- เผยแพร่เมื่อ 3 ม.ค. 2025
- Caffeine is the world’s favourite performance enhancing drug, but most people use it incorrectly and aren’t maximising the effects on muscle performance, cognition, heart health, and 4 other benefits.
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#Coffee #Caffeine #Performance
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What do you think about my coffee recommendations at the end?
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Well, you couldn't pry my morning nitro cold brew (just under 300mg) from my cold dead hands, so I was happy to see your recommendations didn't try!
How did you make that recommendation to do not drink coffee after 9:30 AM? I wonder how it's possible to drink 2-3 cups of coffee (or even more as stated in some studies you mentioned) and do it before 9:30 AM. So, personally, I think it's better to drink it later but drink 2-3 cups and risk more caffeine before sleep than decrease the amount and stop it before 9:30 AM.
200mg is too much I invite people to look a halflife calculator. 20mg before night impact sleep (so that means less than 80mg early morning)
at 200mg 8am that is 50mg 11pm! then still around 20mg before your next cup at 8am the next day
so you will accumulate 220mg day2 then 240mg day3, 260day4 etc...
9:30am is relative to what time you expect to go to bed, right? Could you restate this in terms of how many hours before bed should we consume our last cup of coffee?
@@Proamblercaffeine has a half life of 5 hours, so drink it as early as possible because 15 hours after exposure will still be 12% concentration
In his case he wakes up 5 and stops 9:30, assuming 7 h sleep he goes to sleep at 22:00 he may have a 13-14 % concentration at bed time...
I wish you would have discussed in more depth the relationship between caffeine and anxiety as well as issues with sleep. Many people, including myself, suffer from these issues.
If you suffer these things see a medical expert not some youtuber on the internet!
@@wenlambotomy6231 they didn't ask for your advice. Maybe they already do.
@@wenlambotomy6231As someone who has suffered exactly as the OP and have consulted many medical experts, the medical experts are extremely limited to their education which is not as often updated as the new findings in the science of medicine.
@@wenlambotomy6231 "some youtuber" literally happens to be a medical expert. And how did you conclude he's not already seeing a professional or being treated for these conditions is beyond me. 🤔
If you want to be helpful; maybe don't assume too much and judge people based on these impromptu out-of-the-air assumptions.
If you watched the video he explains not to do caffeine later in the day. As for anxiety you can do Ashwagandha and/or Lemon Balm tea. Lemon Balm tea takes care of the anxiety
My father lived to 91 and drank two POTS of coffee/day. My mother always said he slept like a rock. I drink two cups/day however I have 6oz of heavy whipping cream and a tbsp of coconut oil in it. I feel amazing at 73 and my mind is clear as a bell.
Great to see you performing so well. However don't fall victim to the trap of correlation. Your mental performance is influenced by many factors. two pots of coffee a day is a lot
Isn't the real problem tolerance? Take 200 mg caffeine on first day, it works perfectly, take it next day, still works, take third day, no longer increases exercise/athletic performance much. Because now you have too many adenosine receptors, now you have to wait week/weeks to let your adenosine receptor levels readjust back to a more normal level. A separate study that worked with mice found that adenosine receptors in the forebrain died off by 8 days after eliminating caffeine from the mice's diets. At 15 days, however, there was still an increased number of receptors in the cerebellum.
So the real question is, how can we reset caffeine tolerance faster, does agmatine and magnesium help a little, or anything else?
You are right. All these studies financed by Nestlé and co... bottom line, it is a drug. If u need it punctually take it. But dont incorporate it into a routine.
I'm into road cycling. I use Beta Alanine, Creatine, L-Citruline, NMN, and Caffein. Caffeine is a wonder drug for me. It works a zillion times better than all the others combined. I'm not even sure the others work at all. Caffeine use to be banned for athletic competition. The ban was lifted because caffeine is safe and available to anyone who wants it at minimal cost.
love the content. thanks for the regular uploads and informing us all on optimal nutrition and best practices.
Good info and detail. I avoid caffeine because it brings about high anxiety and causes me to over concentrate. Skip caffeine
Can you do a video on the neurological benefits of methylene blue?
@@OrlandoApontecan you summarise the 3 hours in 5 words please 😂
But seriously, any proven benefits at all?
@@ThemataLol, he also has a 10 minute summary video. I’m not particularly interested in the compound so I haven’t watched yet.
@@OrlandoAponte no worries, cheers 😊
I heard about the compound recently in the pseudo-science community to help autistic people. Usually no science behind that stuff, but every now and then they hit on something, so I made a mental note to research it
My summary so far:
It can cure cyanide poisoning, but otherwise it has a "scrambling" effect where it improves some things and makes others worse in an almost random manner. I won't be pursuing it
It is used as a biological stain and also for treatment of methaemoglobinaemia
I rarely ever think anybody on TH-cam and the times I don’t like your advice but I just wanna thank you because I think you’re very intelligent doctor
I am very sensitive to caffeine and I've read of many people experiencing the same. While it does make me feel good and energetic initially, I eventually experience a crash that leaves me anxious and depressed even at lower doses.
I think I experience the same
Same here, which is exactly why I’ve quit caffeine and it’s been 7 days so far. My anxiety and sleep has improved
Same, makes me crash and want to sleep
I do have an afternoon crash that is likely related to caffeine
Try l theanine with coffee
Another great video. I think that 9:30 cut off time may depend on individual bed time. I imagine that is your bedtime since you get up at 5 am. But personally I don't go to bed until 1130 pm and wake up at 730 am. So may cut off time may be 1130 am.
At 8:30 that's a bit of a concern. In my country (Australia) filtered coffee is basically unheard of
Given that such a high percentage of the population consumes caffeine on a regular basis, I would be interested to see the degree of baselining between the two groups in terms of demographics, diet and exercise. Many. of us stay away from caffeine because it can cause negative side effects, including increased levels of anxiety and irritability.
The other cautionary note is that a large number of companies are producing drinks with high levels of caffeine and marketing them based on a "more is better" mantra. Appropriate use and revenue are frequently out of sync.
A good coffee never gives anxiety. It makes it feel happy and makes you feel good that's the whole idea behind it.
@@levondarratt787I second that.
Love the kiddos pic on the couch!
Green tea is a better option than coffee overall. Theanine that is only found in tea, helps sleep quality a lot by mitigating the negative side effects of caffeine.
Decaffeinated coffee gives the other benefits of coffee, without caffeine, so green tea in combination with decaf coffee is what I recommend.
In the studies involving coffee drinkers vs non-coffee drinkers, what did they do to ensure that these non-drinkers were not getting caffeine from other sources such as energy drinks and soft drinks?
Good point. Chocolate, cacao based drinks and matcha are all really high in caffeine too! Wish they'd talked about lesser known caffeine sources here..
TU for the review. I have well treated sleep apnea and I work to maintain good sleep hygiene. Caffeine is an integral part of my morning routine. It keeps me alert, focused through the morning.
great practical evidence based advice
Recently i started drinking 3-4 bags of organic green tea in a mason jar in the morning , nothing after 11am but water. Sleep better and not waking to urinate. I used to drink strong black tea all day. I believe it was hurting my adrenals and not good for the kidneys/bladder too, caffeine is a diuretic and that's an issue .
Another fun and valuable video from the best doctor on the internet, bravo!
This video content is good news to me because I love drinking black coffee in the morning and have bought a Melitta filter machine.
I prefer my caffeine from high-quality matcha from Japan (not low-grade coffee shop matcha). It tastes amazing, the energizing effect lasts much longer than it does when I drink coffee, and there is no caffeine crash later in the day. I drink it before 9am, and it energizes my workouts while helping me meditate with less distraction (L-theanine perhaps).
I found waiting in the morning to have my first caffeine has drastically reduced my afternoon slump.
Exactly, as Dr Huberman recommends.
I am very sensitive to Caffeine; if I consume a caffeinated drink daily I develop an addiction and then if I stop for any reason I get terrible withdrawal symptoms that last for days and include severe headaches and vomiting. Also if I have a caffeinated drink after noon, I usually end up going to bed at 3 am! That is why I limit caffeinated drinks to once a week or less.
100 mg of caffeine plus 200 mg of L-theanine is my morning go to.
Caffeine is the best legal PED. Its also the most abused . I take caffeine once/twice a week for intense/endurance exercise sessions only. People who take it daily don’t get the benefits for exercise.
Oh one more comment... When I parcipated in a celebrity boxing match a few years ago, I drank a half cup of coffee with full caffeine and it made me very sleepy during my boxing match
Serious questions about caffeine before a workout:
1) If adenosine is increased due to caffeine bonding to adenosine receptors, might this be why ATP increases and longer lasting capabilities to physically exert oneself exist when creatine is supplemented over long periods and then combined with caffeine before a workout?
2) Will exercise at strenuous levels be more likely to reduce caffeine levels over time? (I only ask this because I personally feel like my brain is ready for sleep much sooner and rests much better on days of higher exertion at the gym or on the court, and Fitbit stats seem to agree with regard to breathing levels, heart rate, deep and REM sleep, etc.)
The observational study was based on coffee and tea drinkers but you kept on repeating the benefits of caffeine. That seems like a leap of faith not based on the 'evidence' you presented as some (or even all) of the benefits could derive from the other constituents of coffee and tea.
I 💯 % agree with you !!!
Stanfield’s erroneous take on this, is not good for his credibility 😖☹️
Thank you so much for this.. so much clarity. This has really helped me a lot.
I have seen German research on the 90 minutes later coffee. They have said energy wise it's more beneficial after 90 plus minutes later . It was on TV even
No information here on how coffee depletes magnesium levels? Perhaps that's why in addition to the caffeine effect coffee can increase arrhythmia
Good analysis !
Caffeine further contributes to reducing depression and anxiety and inducing a feeling of well-being when combined with a cold shower. There's a study that found that drinking two cups of coffee an hour before taking a cold shower will significantly elevate dopamine levels in the brain. The cold shower will elevate dopamine, but the caffeine is needed to stimulate receptors to make use of the dopamine.
I’d also like to see more on the chemistry of coffee at the cellular level beyond just adenosine receptors. There is at lesser some in vitro evidence of effects.
My brush with theobromine in Cacao: I wanted a strong cold chocolate flavored drink to last me all day. I put 2 heaped tablespoons of organic cacao powder in a large coffee mug and poured in boiling water to fill one third of the mug and stirred it well. I then filled the mug with cold water from the fridge and stirred the mixture and put it in the fridge. Over the day I consumed the cacao drink, stirring it each time. by the late afternoon I was feeling really exhausted. I felt my pulse and it was giving 2 beats, blank, 2 beats, blank etc. I looked up the side effects of cacao and found that theobromine in cacao could cause heart arrythmia in humans and kill dogs and cats. After the theobromine had worked its way out of my body my pulse returned to normal :)
😮crikey
Drinking coffee every day gave me headaches. After quiting coffee headaches stopped. I also felt more anxious when I was drinking coffee.
You mentioned "not" putting sugar, cream or butter in coffee...How about collagen?
Besides music and acting, I have a background in baseball ⚾ and American football 🏈 ...I still avoided caffeine during my playing days
I have a morning coffee with 1 teaspoon of instant granules, and an early afternoon coffee with 1 teaspoon decaf granules. Both with commercially made oat milk added. Best I can do at the moment 😊xx
What about issues with calcium absorption and loss of bone mass related to cafeine?
love your videos posting your findings and research Thankyou for all your work!!!
But.....all these studies are measuring Tea and Coffee intake - but that's not where a lot of people get a lot of caffeine from (soft drinks, chocolate, energy drinks etc). So are they actually measuring the effects of caffeine or the effects of tea/coffee?
Personally I was struggling with bad insomnia for a while and it turned out to be caffeine - even though I don't ever drink tea or coffee. It was soft drinks. I now restrict myself to caffeine before lunch and the insomnia went away. Taking melatonin at the same time as the insomnia made things *worse* - I was so tired I could hardly move, but I wasn't falling asleep as my brain was wide awake - a terrifying feeling.
A medical assesment of soft drinks would be short - ideally don't ever touch them.
It would have been good to try to separate the benefits due to caffeine vs benefits due to the polyphenol content in coffee. Some studies have shown similar health benefits from decaffeinated coffee, without the sleep-damaging properties. This is perhaps mainly from antioxidant effects of the phenolic compounds, similar to flavanols in tea and cocoa.
So perhaps better advice would be: have a cup or two of coffee early in the day, and try decaf later if you're in the mood for another cup.
How many of these studies used decaf as a control to make sure it was the caffeine and not other beneficial compounds in coffee, like antioxidants/polyphenols etc? Seems really important if you're going to say that "caffeine" specifically is what has causes these benefits.
I'm interested in your take on matcha green tea powder vs coffee for their caffeine effects.
I think matcha doesn't contain caffeine, regular green tea does though
@@Hankyuo Match is Green tea
@@Hankyuo On average, a cup of matcha contains about 70mg of caffeine
Sorry about that guys, I must've mixed it up with another beverage
@@Hankyuomatcha definitely has caffeine and it’s in higher quantities than regular tea. When you drink matcha you are drinking powdered green tea leaves so the caffeine content is much higher.
Thank you doctor, but what is the concern over adding butter to coffee? What about adding MCT oil to coffee?
Would be nice if we could refrain from injecting morning bird preferences into our recommendations for use of a supplement. some of us aren't always even up by 930
What exactly is "unfiltered" coffee? Like espresso, French press, percolated and all that?
Third day off caffeine T_T and this stuff shows in my feed. Grrrrrrr
Dietary LDL cholesterol has no effect on cholesterol levels, secondly, LDL is not necessarily bad.
Here your statement requires quite some nuance and is even incorrect. Theres no need to just drink filtered coffee, please correct this error
Some interesting studies out there on caffeine micro-dosing too
Awesome video! Thank you
A nice long video explaining, in great detail, that my 3.5 cups of coffee a day is not a vice. Big nod to hot drinks.
Ooohh, he said it was, just one that isn't bad for you.
3:35 no good after workout. Got it from Charles Poliquin. Caffeine hinder muscle synthesis after training. Before training it's excellent though.
What about for us nightowls though? You know us that like to wake up at 10:00-13:00? And what if you like to go to the gym a little later in the day, like after work for example so you don't have to think about the work during your gym time (say as a hypothetical)? Caffeine levels peak after about an hour of consumption so if you wanna go to the gym over 9:30AM seems like kind of a bummer so i think a reccomandation of not consuming it after 3PM is better just for the sake of being more realistic.
Just drink a sedative drink between 17:00-19:00 being Chamomile, Mint, Melissa Tea and you will counter the effect of coffee.
My aunt drank coffee from age 4 cause her dad offered it.
She was sharp as a tack untll age 97 when pneumonia took her.
She drank one cup a day all her loooong life.
Listening to this at 4pm with a cup of coffee!
Great info, but sorry I have pre-work out before my evening workout😐
Your babies are so handsome. You must gush with pride when people find out they are yours.
Wow! I had no idea that coffee had such a long half life. That means I need to eliminate my early afternoon coffee.
Great video!
I wish you'd talk about caffeine tolerance and how we feel like shit when we stop taking it, or how we end up feeling the same as before starting caffeine once our bodies adapt to the usual dose
due to mineral deficiency
The body shouldn't "adapt" to the regular dose, that's mostly pseudoscience. People get the impression, but people "feel" all sort of nonexistent sX!t
I find this analysis to be highly suspect. Since these two drinks, coffee and tea, contain vast amounts of polyphenols and other compounds (and each drink has many functionally overlapping but physically unique compounds), it is hard to attribute these benefits to "caffeine". If this was a study adding caffeine to water, then I would say that these conclusions could be attributed to caffeine.
I don't get 90 mins pause. My current program is take NAC then wait 45 mins before having 2 big cups of coffee made in a french press
Thanks. Great info. 🙏🏼
you think that observational study about filtered coffee has something to do with how espresso shots and cold brew are usually paired with whole milk or sugary ass pumps of flavoring? and people that drink filtered coffee out of the mass brewer are usually drinking it black?
Caffeine is stimulant drug like amphetamine yet legal. Microdosing psilocybin or LSD isn't better alternative?
After reading Why We Sleep by Matthew Walker I've cut my caffeine to almost nothing. That book is enough to scare you out of all your bad habits!
Why not mentioning drinking Matcha tee!? One cup of Matcha has more than the double amount of caffeine, additionally, it's caffeine works over the whole day (no need to drink a couple of cups per day, as for coffee)!
Oh my, Brad.
Anything wrong with non-dairy cream or butter?
Love it. Finally an addiction that's good for us 😁😆
U-shaped curves often have logic. More than 4-5 cups a day and you’re likely drinking too much caffeine closer to bed.
The other mistake is anything with protein within a couple hours before or half hour after can interfere with flavonoid uptake so it’s better black or with cinnamon or other substance.
What if you want to consume caffeine from coffee and also take a CREATINE SUPPLEMENT - can it be done in the same day?
Why no cream, milk, sugar in the coffee? What is the data behind that?
Thank you for an informative and interesting presentation about coffee. 😊
Coffee also appears to induce autophagy, at least in mice. Re coffee being a diuretic, I think there has been a study disproving it.
Doctor please….. You are giving me hot flushes with your muscles.
Re: the studies on caffeine - I wonder what people would be drinking instead - say soda pop/colas - that would contribute to diabetes & heart disease. So maybe the findings should include that? A control group drinking only water vs the caffeine cohort vs soda drinkers might be a better research construct.
Great info. I have read that decaf coffee can have some of the same healt benefits as caffeinated coffee Also you stated 2 1/2 cups of filtered coffee as optimal amount. Would this still be applicable if you supplemented this amount with another 2 cups of filtered decaffeinated coffee. Thanks and thanks for making this great video!
So you'd be making half caf. Nothing wrong with that.
@@Drgluee Thanks I was hoping to capitalize on other coffee related benefuts aside from caffeinated only. I read that decaf coffee may offer other potential benefits coffee may offer even without the caffeine.
I’m curious if the “quality” of the coffee makes any difference
I take some green tea extract. That has 50mg of caffeine~2 cups of coffee, according to the bottle. Is this effective? I personally do not drink coffee
I just downloaded your Roadmap. It's really excellent and comprehensive! I've been taking algae oil for my omega 3, and some additional flax, chia, and hemp seeds. Any disadvantage to this over fish oil? Also, do you recommend a different regimen for a 60 year old type 2 diabetic? I know you recommend 4000 IU of d for prediabetics, and I take berberine and turmeric. Thanks, Brad!
I only have a cup of black coffee 2 hours after a good breakfast after which I go cycling for about 10 kilometres and perform exercises like push ups, sit ups, squats, heel raises and exercise with a resistance band till I am tired. I feel great and my pulse and HbA1c levels are low. Never add milk to your coffee as our bodies do not tolerate the A1 milk of animals. I go to bed at 2230 hours and wake up at 0500 hours daily. Never have coffee first thing in the morning.
Is it the caffeine or is it the compounds in coffee that help?
is there some science behind the 5am wake up routine ?
2 cups morning coffee. Then h20 thru the day. I train every day @ 4-5 pm for 2-3 hours. Been taking 200mg caffeine capsules with electrolyte mix in h20 just b4 training. I really need the energy boost for a quality workout, so if not caffeine then what? 76 yr young. Sleep seems fine.
no coffee after 9:30 am? Are you CrAzY? 🤣
I have 3 cups of coffee before 9:30 a.m., and that's just getting me started for the day! Total daily consumption is around 8 to 12 cups. Neither bragging nor worrying; just freely admitting my addiction.
What kind of coffee, espresso versus filter has roughly 3 times difference in caffeine in favor of filter
@@Cenot4ph Filtered, black. (My wife loads hers with cream and sweetener; I accuse her of not really liking coffee!)
Wow, that's a lot of coffee. Could you tell me what coffee filer machine you use and ground coffee brand?
@@PakistanIcecream000 I currently have a Cuisinart, though I've had many different brands over the years. I use one of those reusable gold mesh filters. I buy whole beans and grind them myself. Currently we buy the store brand of coffee beans from Costco because of the cost savings.
Very informative
Waiting for your video next week saying that more research has show that caffeine is completely pointless
Not sure if you are aware what meta-analyses are like the ones discussed in the video, but a week is an unrealistic time frame to conduct and collate studies that may or may not show counter evidence.
Whats the problem in adding cream to coffee?
Isn't all coffee filtered? What about instant coffee?
Anyone here some advice on espresso machines that don't leak any bad materials into your espresso? Most espresso machines unfortunately use plastics, aluminium or brass which is not optimal. It seems to be impossible to find a machine which is made only from stainless steal...
Would love a coffee deep dive (e.g. Cold Brew, French Press, etc)
there's a reason coffee is so ingrained in cycling culture! I'm a cyclist and are one of the few I know who doesn't drink it. Altho I do take caffeine gels in races from time to time.
Were the positive effects from the caffeine? Or other stuff in the coffee? In other words, what about decaf?
So you only suggest using slow drip filtered coffee, and no instant (obviously) but also no espresso machine, percolator etc? Where d9es the difference come from?