Latest / Do You F*cking Mind? / 370. Caffeine & Cortisol, all your questions answered. Part 2.

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370. Caffeine & Cortisol, all your questions answered. Part 2. · Do You F*cking Mind?

• 0:12
  Speaker 1: Hello, beautiful people, and welcome to the episode of Today.
• 0:16
  Speaker 1: So this episode, I'm finally bringing you the episode of
• 0:19
  Speaker 1: caffeine and Cortisol. So I have done like I've covered
• 0:24
  Speaker 1: caffeine before a lot on the podcast. Well I don't
• 0:26
  Speaker 1: know about a lot, but I've definitely covered it on
• 0:28
  Speaker 1: the podcast. I think I even have an episode on caffeine,
• 0:30
  Speaker 1: but specifically we're talking about caffeine and cortusol. Last Monday,
• 0:33
  Speaker 1: I released or Tuesday, I released an episode on cortsol
• 0:36
  Speaker 1: in general, and I put the call out for people
• 0:39
  Speaker 1: to send me questions about anything cortsole related. Please go
• 0:43
  Speaker 1: listen to that episode if you're interested in the effects
• 0:45
  Speaker 1: of caffeine on cortsol. Because in the cortsol episode, I
• 0:48
  Speaker 1: go in depth about exactly what cortisol does within the body,
• 0:52
  Speaker 1: the role it plays in the body. I'm not going
• 0:54
  Speaker 1: to be covering that again on this episode, So this
• 0:56
  Speaker 1: is like a part two. So I think that even
• 0:59
  Speaker 1: if you're just in in the cafeine side of things,
• 1:01
  Speaker 1: it will benefit you to understand the role that cortisol
• 1:04
  Speaker 1: plays in the body as well. Because really, if I mean,
• 1:07
  Speaker 1: if you listen to last week, you'd know and if
• 1:09
  Speaker 1: you haven't yet listened to it, go check it out.
• 1:11
  Speaker 1: You'd know that cortisol is not something to be demonized
• 1:16
  Speaker 1: that unless you are actually suffering from chronic stress where
• 1:20
  Speaker 1: your cortisol levels are abnormally elevated, and they're elevated all
• 1:26
  Speaker 1: the time. So separate from that, cortsol is something that
• 1:30
  Speaker 1: should be harnessed in order to increase your energy, increase
• 1:34
  Speaker 1: your performance and focus. It's just so beneficial in so
• 1:38
  Speaker 1: many aspects of our life. And I talk about the
• 1:40
  Speaker 1: importance of like the cordsol spike in the morning and
• 1:44
  Speaker 1: why that is so good and why you shouldn't be
• 1:47
  Speaker 1: thinking how do I lower my cortisol in the morning.
• 1:51
  Speaker 1: If anything, you want to be making sure that you've
• 1:53
  Speaker 1: just got a nice balanced level of cortisol. So you
• 1:56
  Speaker 1: want to harness cortisol in the morning. This is when
• 2:00
  Speaker 1: we want it to be high. It is naturally supposed
• 2:03
  Speaker 1: to be at its highest in the morning. A lot
• 2:06
  Speaker 1: of people think, but I don't want to wake up
• 2:08
  Speaker 1: with harcot. That's how we're designed to be, and the
• 2:10
  Speaker 1: reason for that is so we are ready to take
• 2:12
  Speaker 1: on the day. The issue is when you are highly stressed,
• 2:15
  Speaker 1: whether it's emotional stress or physical stress, and you're just
• 2:17
  Speaker 1: not letting your body recover and you've got heightened cortisol throughout,
• 2:21
  Speaker 1: so you want a nice peak in the morning. This
• 2:23
  Speaker 1: is why sunlight. Natural sunlight is great to help increase
• 2:27
  Speaker 1: the peak of cortisol. So we're more ready, we're more awake, alert,
• 2:31
  Speaker 1: we feel good, and then throughout the day that cortisolt
• 2:34
  Speaker 1: is going to naturally tape down. There are going to
• 2:36
  Speaker 1: be things within your day that are going to spike
• 2:39
  Speaker 1: that cortisol, all kinds of things like I spath, exercise,
• 2:42
  Speaker 1: emotional stress, frustration, coffee, all sorts of things. But the
• 2:47
  Speaker 1: small spikes of cortisol are not what we are here
• 2:50
  Speaker 1: to avoid. What we are trying to avoid is putting
• 2:52
  Speaker 1: ourselves under increased stress for prolonged periods of time, whether
• 2:56
  Speaker 1: that be physical or emotional, or it could even be
• 2:58
  Speaker 1: as you see with coffee, having excessive excessive amounts of
• 3:01
  Speaker 1: stimulant as well can do that. Okay, So go check
• 3:05
  Speaker 1: out that episode because I talk about it where Mamma
• 3:07
  Speaker 1: and dath. But I thought let's go through. I first
• 3:13
  Speaker 1: want to break down the role of caffeine, okay, which
• 3:16
  Speaker 1: is obviously the active component of coffee, and that's what
• 3:18
  Speaker 1: we're talking about. And caffeine is caffeine. It's a molecule.
• 3:21
  Speaker 1: So whether you're taking caffeine in an energy drink versus
• 3:24
  Speaker 1: a coffee versus whatever, you're looking at the caffeine component
• 3:27
  Speaker 1: component and how big that dose of caffeine actually is.
• 3:30
  Speaker 1: All right, So the first thing that we're going to
• 3:32
  Speaker 1: do is break down the role of caffeine and then
• 3:35
  Speaker 1: I'm going to be talking about it from like a
• 3:37
  Speaker 1: quartersol perspective as well. Hello, my beautiful beans. Whether you're
• 3:58
  Speaker 1: a long time listener to this podcast or tuning in
• 4:01
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• 4:03
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• 4:07
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• 4:16
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• 4:25
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• 4:30
  Speaker 1: is classified as a central nervous system stimulant okay, and
• 4:35
  Speaker 1: its organic molecule is called methyl xanthine. Okay, and the
• 4:41
  Speaker 1: effects of caffeine happened because caffeine binds to the adenasine receptor.
• 4:47
  Speaker 1: All right, Hubbib's just leaving me the side as he
• 4:50
  Speaker 1: walks in. Come home a little berbi, Yes, hello, coming in,
• 4:55
  Speaker 1: my love. So, caffeine has its effects by binding to
• 4:59
  Speaker 1: the denis receptor. You might hear it called adenosine a denosine.
• 5:04
  Speaker 1: So when it binds, it blocks the adenosine from binding
• 5:07
  Speaker 1: to that same binding site on the receptor. Now what
• 5:10
  Speaker 1: this means is that it is a competitive antagonist at
• 5:13
  Speaker 1: the adenosine receptor. Okay, so you are competing at that
• 5:19
  Speaker 1: same site. So when you hear about competitive agonist or
• 5:22
  Speaker 1: competitive antagonist, you're looking at a molecule that is competing
• 5:26
  Speaker 1: at a binding site of a receptor. So I'm going
• 5:29
  Speaker 1: to give you an explanationre of what adenosine is in
• 5:32
  Speaker 1: a second. But caffeine competes at that binding site, and
• 5:35
  Speaker 1: once it binds into that site, adenosine cannot bind. Right,
• 5:40
  Speaker 1: it's blocking that And when and when I talk about
• 5:43
  Speaker 1: agonist versus antagonist, an agonist is going to increase that
• 5:47
  Speaker 1: function and an antagonist is going to well, basically, an
• 5:50
  Speaker 1: agonist is going to do more of the same, and
• 5:52
  Speaker 1: an antagonist is going to compete. So adenosine basically is
• 5:57
  Speaker 1: what helps us fall asleep, it's what makes us sleepy,
• 5:59
  Speaker 1: it's what makes us drowsy, what makes us fall asleep. Okay,
• 6:02
  Speaker 1: So basically, caffeine is a competitive antagonist at the adenosine receptor.
• 6:08
  Speaker 1: Now what this means is we've got receptors, many receptors
• 6:11
  Speaker 1: in our brain that take care of for many different functions,
• 6:13
  Speaker 1: and you've got molecules that bind to these receptors and
• 6:16
  Speaker 1: then it causes an action. Okay, adenosine is I'm going
• 6:20
  Speaker 1: to go into it in a second, but it's basically
• 6:23
  Speaker 1: responsible for a lot of things and making us fall
• 6:25
  Speaker 1: asleep and all of that. Caffeine competes at the binding
• 6:30
  Speaker 1: site that adenosine is supposed to bind into. Now, when
• 6:34
  Speaker 1: you're talking about a competitive antagonist, you're looking at something
• 6:37
  Speaker 1: that not only competes at the binding site, but antagonizes
• 6:41
  Speaker 1: what adenosine should do. So if a deenaxine is making
• 6:44
  Speaker 1: you sleepy, caffeine is going to do the opposite. It antagonizes.
• 6:47
  Speaker 1: It's not an agonist, it's an antagonist. Okay, So we're
• 6:51
  Speaker 1: getting the opposite effect BAK basically, and blocking this adenosine
• 6:56
  Speaker 1: receptor has indirect effects on the release of neurotransmitters like opamine, neuropreneferin, serotonin, glutamate,
• 7:02
  Speaker 1: and GABA as well. Okay, so we see a rise
• 7:05
  Speaker 1: in these chemicals. Not only are we blocking adenosine, which
• 7:08
  Speaker 1: is the main function of caffeine, but we're also seeing
• 7:12
  Speaker 1: a rise in all these other neurochemicals neurotransmitters, and then
• 7:16
  Speaker 1: of course we see an effect on mood, memory, cognitive function, alertness,
• 7:20
  Speaker 1: all of the above. So you've got the primary role,
• 7:23
  Speaker 1: which is the competitive antagonist at the binding side of
• 7:26
  Speaker 1: the adenosine receptor, and then you've got the kind of
• 7:28
  Speaker 1: indirect secondary function, which is the increase in all these
• 7:32
  Speaker 1: other neurotransmitters as well. Okay, now the blockage or the
• 7:37
  Speaker 1: binding is what's impacting the release of nor openeferne aceta, coline, glutamate, dopamine,
• 7:43
  Speaker 1: all of that. Now, let's talk about it. Adenosine, adenosine, adenosine.
• 7:46
  Speaker 1: I'm probably going to interchangeably pronounce it a thousand different ways.
• 7:49
  Speaker 1: Adenosine is a naturally occurring nucleoside. Like most chemicals in
• 7:54
  Speaker 1: the body. It is promiscuous, meaning that it does more
• 7:57
  Speaker 1: than one thing. So when you hear about chemicals, hormones, whatever,
• 8:01
  Speaker 1: being promiscuous from like a physical chemical standpoint, it means
• 8:06
  Speaker 1: that it does more than one thing, which is like
• 8:08
  Speaker 1: most things within the body, there's many functions for many
• 8:10
  Speaker 1: things in the body, your physical body, not your brain.
• 8:14
  Speaker 1: In the body, adenosine its role is in assisting cellular
• 8:19
  Speaker 1: energy transfer, okay. So it forms molecules like ATP and
• 8:24
  Speaker 1: ADP so adenoceine triphosphate and a denosine diphosphate, among other things. So,
• 8:29
  Speaker 1: as we know, or as you may or may not know,
• 8:31
  Speaker 1: ATP is the main energy carrier off like within the cells.
• 8:36
  Speaker 1: So when the body needs to move or when it
• 8:38
  Speaker 1: even needs to repair, it requires ATP and basically in
• 8:42
  Speaker 1: a nutshell, that's just providing the cell with the energy
• 8:45
  Speaker 1: that it needs. In the brain, however, and this is
• 8:47
  Speaker 1: what we're going to be talking about today, specifically, in
• 8:50
  Speaker 1: the brain, it is an inhibitory neurotransmitter. So adenosine can
• 8:55
  Speaker 1: act as a central nervous system depressant okay, which means
• 8:59
  Speaker 1: that it is depressing or decreasing activity within the brain.
• 9:03
  Speaker 1: It suppresses arousal, and it promotes sleep. Okay, the lowest
• 9:10
  Speaker 1: time that you're going to have naturally occurring levels of
• 9:13
  Speaker 1: adenosine in the brain is just before waking. Okay, that's what,
• 9:17
  Speaker 1: among other things, causes us to awake. Okay, after a
• 9:20
  Speaker 1: good sleep. If you're completely sleep deprived, this is probably
• 9:24
  Speaker 1: not going to be the case. And then we see
• 9:26
  Speaker 1: a small spike of for denysine in the transition from
• 9:29
  Speaker 1: sleep to wake. That's why sometimes you're a bit like, oh,
• 9:32
  Speaker 1: you know, I want to go back to sleep. Whatever.
• 9:33
  Speaker 1: But then once you're up, your up, and then it
• 9:35
  Speaker 1: stabilizes quite low, and then the levels very slowly begin
• 9:40
  Speaker 1: to rise throughout the day until the onset of sleep
• 9:42
  Speaker 1: at night time where it's going to be the highest,
• 9:46
  Speaker 1: and then after you fall in asleep you're going to
• 9:48
  Speaker 1: get a drop. Okay. So as you can imagine, if
• 9:52
  Speaker 1: caffeine is binding to the site of the adenosceine receptor,
• 9:56
  Speaker 1: is going to keep you alert for longer because it's
• 9:58
  Speaker 1: blocking a dnaceine from binding, which is promoting drowsiness, it's
• 10:04
  Speaker 1: promoting well, it's suppressing arousal, all of that. So caffeine
• 10:09
  Speaker 1: is stopping that from happening. Okay, so that's pretty basic.
• 10:12
  Speaker 1: That all makes sense. Another thing is that caffeine has
• 10:15
  Speaker 1: a really similar molecular structure to adenosine, so it can
• 10:21
  Speaker 1: very easily cross the blood brain barrier. That's why we
• 10:24
  Speaker 1: get quite significant and notable effects in the brain because
• 10:29
  Speaker 1: it goes bang, crosses the blood brain and barrier with
• 10:31
  Speaker 1: no dramas, and it binds to the receptors. Now, cortisol
• 10:35
  Speaker 1: is released. As I mentioned in the last episode, in
• 10:37
  Speaker 1: the body follows the circadian rhythm. Okay, So circulating levels
• 10:40
  Speaker 1: of cortisol are lowest when you're falling asleep, and they
• 10:43
  Speaker 1: slowly begin to increase throughout your sleep, and they peak
• 10:46
  Speaker 1: when you awake. Okay, Now after this peak, it begins
• 10:50
  Speaker 1: to decline throughout the whole day, minus the little spikes
• 10:53
  Speaker 1: that you're going to get through activities and through things
• 10:55
  Speaker 1: that you do. But with the onset and also like
• 11:00
  Speaker 1: with the onset of like major stressful events, but overall,
• 11:02
  Speaker 1: you're going to see a decline. So we can then
• 11:04
  Speaker 1: fall asleep. And the thing that governs this and I'm
• 11:07
  Speaker 1: not going to go into it because I explained it
• 11:09
  Speaker 1: last episode. I mean on last Thyesday's episode is the
• 11:13
  Speaker 1: hyperth hypothalamic petuitary adrenal axis. That's what's governing it, and
• 11:19
  Speaker 1: it helps regulate the alertness and sleep kind of modulation. Now,
• 11:23
  Speaker 1: let's talk about how does caffeine have its effects on
• 11:27
  Speaker 1: cortsol release. So I'm going to explain and then I'm
• 11:30
  Speaker 1: going to go into all your questions and break it down. Okay,
• 11:35
  Speaker 1: So caffeine exerts its effects on cortisol release by stimulating
• 11:39
  Speaker 1: the central nervous system because it's a central nervous system stimulant,
• 11:43
  Speaker 1: and by doing so, it interacts with this HPA axis.
• 11:47
  Speaker 1: So I'm going to break it down step by step.
• 11:49
  Speaker 1: So you've got number one, the blockage of the adenosine receptor,
• 11:55
  Speaker 1: which I've already explained. Number two, we are activating this
• 11:59
  Speaker 1: hypothalamic pt tuitary adrenal acxis. So you know how I
• 12:02
  Speaker 1: just mentioned that you get that indirect spike in all
• 12:04
  Speaker 1: these neurochemicals that promote arousal and alertness and all of
• 12:08
  Speaker 1: the above, and mood and all of that you're also getting.
• 12:11
  Speaker 1: So when you get that increase in excitatory neurotransmitter, so
• 12:14
  Speaker 1: excitatory is activity within the brain, it causes the hypothalamus
• 12:20
  Speaker 1: to create a body's stress response. Now, don't think of
• 12:24
  Speaker 1: all stress responses as being bad. It's like you're kind
• 12:27
  Speaker 1: of looking at it as your body's response to like
• 12:29
  Speaker 1: it's go time, it's action time. So this could mean
• 12:32
  Speaker 1: I just need to get up and go and energy
• 12:34
  Speaker 1: to perform for the day. So stress, I want you
• 12:37
  Speaker 1: to look at it as ambiguous for the purpose of
• 12:40
  Speaker 1: this episode, unless I talk about chronic stress or bad
• 12:43
  Speaker 1: stress or something like that. Then once, of course the
• 12:46
  Speaker 1: hypothalamus is activated, this HPA access, it then signals the
• 12:50
  Speaker 1: petuitary gland to release this adrenocortico tropic hormone act if
• 12:55
  Speaker 1: you remember from last episode, and then that then stimulates
• 13:00
  Speaker 1: the adrenal glands, which of course produces and releases cortisol.
• 13:04
  Speaker 1: Right now, the adrenal glands release the cortisol, and that
• 13:11
  Speaker 1: hormone obviously is going to help your body manage stress
• 13:14
  Speaker 1: by increasing glucose availability, enhancing your metabolism. That's what's going
• 13:18
  Speaker 1: to prepare you for fight or flight all of that.
• 13:20
  Speaker 1: And then it's also increasing like activation of the sympathetic
• 13:24
  Speaker 1: nervous system. But then all of this still falls back
• 13:27
  Speaker 1: into that negative feedback loop. So you're getting that nice
• 13:29
  Speaker 1: rising cortisol. Caffeine is going to stimulate this HPA axis,
• 13:34
  Speaker 1: but the HPA axis is also involved in noting when
• 13:37
  Speaker 1: we've got enough cortisol or when that cortisol is not
• 13:40
  Speaker 1: needed anymore. And then we do this like down a
• 13:44
  Speaker 1: negative kind of switching off effect because it down regulates,
• 13:48
  Speaker 1: it sends a message being like we need to produce
• 13:50
  Speaker 1: a little bit less now we don't need that. So
• 13:52
  Speaker 1: if everything's functioning normally, you're getting this nice feedback loop.
• 13:55
  Speaker 1: Cortisol is released when it's necessary in the when we
• 13:57
  Speaker 1: don't need it, it goes down, when we need, it
• 13:59
  Speaker 1: goes up, and it keeps going round around around the
• 14:01
  Speaker 1: whole day long. Okay. Now, like I said, cortisol levels
• 14:04
  Speaker 1: are naturally highest in the morning because of our circadian
• 14:07
  Speaker 1: rhythm and when caffeine is produced. When caffeine is taken
• 14:12
  Speaker 1: in the morning, the effect of your cortisol release is
• 14:15
  Speaker 1: going to be more pronounced because the hypothalamic pituitary axis
• 14:19
  Speaker 1: is already activated. Okay. Now, later in the day, your
• 14:22
  Speaker 1: cortisol levels are going to be lower in general, so
• 14:26
  Speaker 1: the effects of caffeine on cortisol production are less significant. Okay, However,
• 14:32
  Speaker 1: you are still going to get a smaller spike in cortisol.
• 14:35
  Speaker 1: That spike still does occur, especially in people who are
• 14:39
  Speaker 1: sensitive to caffeine, but it's not going to be as
• 14:42
  Speaker 1: pronounced as it is in the morning. All right, So
• 14:45
  Speaker 1: we're getting this mediation through the HPA access. You're getting
• 14:48
  Speaker 1: the link between cortisol and the morning versus not as
• 14:51
  Speaker 1: intense in the evening. We're understanding how caffeine now stimulates
• 14:56
  Speaker 1: the hypothalamus and how that stimulates the whole cortisol release. Well,
• 15:00
  Speaker 1: let's go into some of your questions. A lot of
• 15:02
  Speaker 1: your questions were I had a lot of the same
• 15:05
  Speaker 1: questions coming through, which is great because it means that
• 15:08
  Speaker 1: a lot of people are wondering the same thing. So
• 15:10
  Speaker 1: let's start with the first one, which was probably the
• 15:13
  Speaker 1: most popular question. And I think the reason why it's
• 15:15
  Speaker 1: also the most popular question is because how common this
• 15:18
  Speaker 1: is spoken about currently in social media. But it's about
• 15:21
  Speaker 1: do you have coffee straight away waking up or do
• 15:26
  Speaker 1: you need to wait to have the first coffee. Ideally,
• 15:29
  Speaker 1: if possible, you do want to wait about an hour,
• 15:33
  Speaker 1: maybe an hour and a half to have the first coffee. Okay, Now,
• 15:36
  Speaker 1: this is people are saying when is a good time
• 15:38
  Speaker 1: to have coffee? For those like coffee lovers or people
• 15:40
  Speaker 1: were saying, how can we make ourselves less dependent on caffeine?
• 15:44
  Speaker 1: Because I want to feel awake, I want to feel productive,
• 15:46
  Speaker 1: but I don't want to have to depend on caffeine.
• 15:48
  Speaker 1: So if you want to know when it is a
• 15:52
  Speaker 1: great time and also not be as dependent, but also
• 15:54
  Speaker 1: maximize the effects of your coffee, you're better off probably
• 15:58
  Speaker 1: waiting about an hour an hour and a hl half. Now,
• 16:00
  Speaker 1: is it gonna be detrimental and bad for you to
• 16:03
  Speaker 1: have coffee first thing in the morning. No, you'll survive.
• 16:05
  Speaker 1: It's not the worst thing in the world. It's actually fine.
• 16:08
  Speaker 1: I'm gonna go into coffee on an empty stomach later
• 16:10
  Speaker 1: in this episode. But basically, the reason why it is
• 16:15
  Speaker 1: a good idea to wait roughly an hour after waking
• 16:20
  Speaker 1: is because you already get this natural spike in cortisol
• 16:24
  Speaker 1: when you wake up. Okay, you got that car that
• 16:27
  Speaker 1: cortisol awakening response, so we're awake. Bang, you get that
• 16:30
  Speaker 1: natural rise in cortisol. And if you listen to my
• 16:33
  Speaker 1: episode and all these other specialists that neuroscientists that say,
• 16:37
  Speaker 1: get outside in the sunlight. That's also going to help
• 16:40
  Speaker 1: with that beautiful spike in cortisol, which is great, that's
• 16:44
  Speaker 1: what we want. Okay. Then your cortisol levels are peaking
• 16:49
  Speaker 1: around half an hour to forty five minutes after waking, okay,
• 16:52
  Speaker 1: your natural rise, that bang rise Okay, and then it's
• 16:56
  Speaker 1: going to decline throughout the day. Like I said earlier,
• 16:58
  Speaker 1: if you have cafee immediately upon waking, when your cortisol
• 17:04
  Speaker 1: is already at its peak, then it might actually interfere
• 17:08
  Speaker 1: with your body's natural like alert, like ability to be
• 17:12
  Speaker 1: super alert. Okay, And so you might by doing the
• 17:16
  Speaker 1: two at the same time. It may not for everyone,
• 17:20
  Speaker 1: but it may actually interfere with both things. You might
• 17:23
  Speaker 1: be you might not get the effects of caffeine as
• 17:26
  Speaker 1: much as you would have liked to, and you might
• 17:28
  Speaker 1: not get that nice natural waking response as much as
• 17:31
  Speaker 1: you would like to. Okay. And then we also need
• 17:34
  Speaker 1: to know that when you drink coffee, well, firstly, drinking
• 17:38
  Speaker 1: coffee regularly is going to result in caffeine tolerance to
• 17:42
  Speaker 1: an extent. You're still going to get the benefits of
• 17:44
  Speaker 1: the caffeine. But someone who drinks coffee every single day
• 17:48
  Speaker 1: versus someone who doesn't is not going to see as
• 17:50
  Speaker 1: big as spiking cortsole at the best of times. Okay,
• 17:52
  Speaker 1: because we've got this this like tolerance basically that we
• 17:57
  Speaker 1: build up. But if you do it when it's all
• 18:00
  Speaker 1: your quartersol levels are at that nice peak in the morning,
• 18:02
  Speaker 1: you're probably gonna get that tolerance develop a lot faster. Okay.
• 18:10
  Speaker 1: We also don't want to get our bodies relying on
• 18:12
  Speaker 1: the caffeine in the morning to be the thing that
• 18:14
  Speaker 1: wakes us up when we could be using our natural
• 18:17
  Speaker 1: awakening response to wake us up. So you want to
• 18:20
  Speaker 1: be like, how do I make sure that my body's
• 18:22
  Speaker 1: doing this naturally? And then once I get that spike,
• 18:26
  Speaker 1: I can then go and have coffee soon after round
• 18:29
  Speaker 1: the hour mark ish give or take for each individual,
• 18:32
  Speaker 1: and then you're going to feel probably a lot more
• 18:35
  Speaker 1: alert for a lot longer as well, because you got
• 18:38
  Speaker 1: the natural one you're not like doing but at the
• 18:40
  Speaker 1: same time and then bang you go in for that
• 18:42
  Speaker 1: second peak with a nice, beautiful coffee in the morning.
• 18:45
  Speaker 1: All right, So that also there are something and Humanman
• 18:49
  Speaker 1: actually talks about this, So go check out the Human
• 18:51
  Speaker 1: Bean episode because he talks about this more in depth,
• 18:53
  Speaker 1: but he talks about that can also minimize the mid
• 18:55
  Speaker 1: morning crash if you do. He says that if you
• 18:57
  Speaker 1: do coffee and that quartersol spike around the same time,
• 19:00
  Speaker 1: you might be getting a mid morning crash. But if
• 19:03
  Speaker 1: you stagger the two, then you're less likely to experience
• 19:06
  Speaker 1: that mid morning crash. Okay, Now, also if you are
• 19:11
  Speaker 1: not sleep deprived, so if you've had a good sleep,
• 19:14
  Speaker 1: then having a coffee immediately after waking is not going
• 19:17
  Speaker 1: to be that effective because the adenisine receptors are not occupied.
• 19:23
  Speaker 1: Remember when I was talking about adenisceine. The levels of
• 19:26
  Speaker 1: the lobest in the morning and then they're high later
• 19:27
  Speaker 1: on in the day. As they start to increase, you're
• 19:30
  Speaker 1: not going to be that sleepy or tired or the onset.
• 19:32
  Speaker 1: Your body's trying to actually wake you up. If all
• 19:35
  Speaker 1: is well and if you had a good sleep, the
• 19:36
  Speaker 1: body's already trying to wake you up. So doing it
• 19:38
  Speaker 1: straight away it's not going to be as effective as
• 19:41
  Speaker 1: waiting about an hour or waiting a couple of hours
• 19:44
  Speaker 1: to have your coffee. Or if you're someone like me
• 19:46
  Speaker 1: who has a few coffees in the day, you know
• 19:48
  Speaker 1: you're waiting a little bit longer. Now. This is something
• 19:50
  Speaker 1: that I actually have tried myself, very very recently, because
• 19:56
  Speaker 1: I love having coffee first thing in the morning, and
• 19:59
  Speaker 1: this is I'm more just a habitual thing for the
• 20:02
  Speaker 1: taste of the coffee. I'm someone who's already once I'm
• 20:04
  Speaker 1: out of bed and relatively alert. I don't rely on
• 20:07
  Speaker 1: coffee to wake me up. And I'm lucky enough that
• 20:09
  Speaker 1: if I don't have coffee all day, as much as
• 20:11
  Speaker 1: I'd miss it for the taste and the smell, it's
• 20:14
  Speaker 1: not like I can't function. I function pretty much the same.
• 20:17
  Speaker 1: There's not much of a difference, but the taste and
• 20:21
  Speaker 1: the smell is just I fucking love it. Right. But
• 20:24
  Speaker 1: the last week I'm like, especially because I was doing
• 20:26
  Speaker 1: these episodes, I'm like, just wait the hour, Alexis, because
• 20:28
  Speaker 1: that's what And I've actually found that I'm feeling even
• 20:32
  Speaker 1: more alert. I thought I was alert, but this is
• 20:34
  Speaker 1: actually making me feel more alert because I'm using that
• 20:38
  Speaker 1: wave of my own cortisol awakening response first thing in
• 20:41
  Speaker 1: the morning. So give it a go. And the beauty is,
• 20:44
  Speaker 1: if you're a coffee lover, it doesn't take away from
• 20:47
  Speaker 1: you having your coffee, you just need to wait an hour,
• 20:50
  Speaker 1: maybe have I don't know, water with lemon or something
• 20:54
  Speaker 1: as your ritual first thing when waking, and then wait
• 20:57
  Speaker 1: an hour. And if an hour's just just give it
• 20:59
  Speaker 1: a go. And if you absolutely can't, then it's not
• 21:01
  Speaker 1: the end of the world. It's fine. You just might
• 21:03
  Speaker 1: get a bit of a morning crash later on possibly,
• 21:06
  Speaker 1: but again not everyone. And like I said, if you
• 21:09
  Speaker 1: are an habitual coffee user, the corterzol's secretion with caffeine
• 21:15
  Speaker 1: consumption is going to be blunted to an extent versus
• 21:18
  Speaker 1: someone that does not have coffee regularly. So if you're
• 21:21
  Speaker 1: somebody that's heard on social media, oh my god, get
• 21:24
  Speaker 1: rid of your coffee in the morning, that's not really
• 21:27
  Speaker 1: a thing that you have to worry about. Again, if
• 21:30
  Speaker 1: you are chronically stressed and your cortosol levels are insanely high,
• 21:34
  Speaker 1: there's many things that you probably should be looking at
• 21:36
  Speaker 1: to lower your quartersol level, but removing that one coffee
• 21:38
  Speaker 1: in the morning is likely not going to be the
• 21:41
  Speaker 1: thing that changes it for you. There's probably a bigger
• 21:44
  Speaker 1: underlying issues within your day to day and it's not
• 21:46
  Speaker 1: going to be this one coffee in the morning. That's
• 21:49
  Speaker 1: doing it. Because again, like I said, cortisol spike in
• 21:52
  Speaker 1: the morning is a good thing, all right. Now, next
• 21:56
  Speaker 1: question caffeine after midday? Is there a time that you
• 21:59
  Speaker 1: should stop drinking caffeine so it doesn't affect you so much?
• 22:02
  Speaker 1: So on average, you've got to look at the half
• 22:04
  Speaker 1: life of caffeine. Now, keep in mind that the sensitivity
• 22:08
  Speaker 1: towards caffeine varies significantly from person to person. There's so
• 22:14
  Speaker 1: many factors that impact how caffeine affects the individual, and
• 22:18
  Speaker 1: I will be covering that a little bit later in
• 22:20
  Speaker 1: this episode. But on average, caffeine has a half life
• 22:25
  Speaker 1: of around three to five hours. So a half life
• 22:28
  Speaker 1: means that it takes, well in this case, three to
• 22:31
  Speaker 1: five hours for your body to eliminate half of the
• 22:35
  Speaker 1: caffeine you've consumed. So when you hear about half life
• 22:37
  Speaker 1: for drug, that's the time that it takes for the
• 22:40
  Speaker 1: body to consume or metabolize or whatever half of that drug,
• 22:44
  Speaker 1: half of the dose. It can actually take fifteen to
• 22:48
  Speaker 1: in summer. This to me sounds extreme, but in some
• 22:51
  Speaker 1: cases fifteen to twenty five hours for your caffeine to
• 22:55
  Speaker 1: be completely cleared from the system, So it's not the
• 22:59
  Speaker 1: first half is a lot quicker than the second half. Okay,
• 23:02
  Speaker 1: So a half life is the most intense feeling that
• 23:05
  Speaker 1: you're going to get, and then it just tapers and
• 23:07
  Speaker 1: taps in ters. But that tapering is a lot slower
• 23:09
  Speaker 1: than the first half, where your body is really like
• 23:12
  Speaker 1: metabolizing it and feeling the effects of it. Okay, So
• 23:15
  Speaker 1: what I was saying, the most noticeable stimulating effects are
• 23:18
  Speaker 1: going to wear off within the first four for some
• 23:21
  Speaker 1: people six hours, okay, But caffeine can still affect your
• 23:25
  Speaker 1: sleep for many hours after that, even if you know,
• 23:29
  Speaker 1: like if you're consuming it later on in the day,
• 23:31
  Speaker 1: it's likely going to be affecting your sleep even if
• 23:34
  Speaker 1: you fall asleep and don't have trouble falling asleep. So
• 23:37
  Speaker 1: you might be someone that, Oh but I have no
• 23:39
  Speaker 1: trouble falling asleep, but when my alarm goes off, I
• 23:41
  Speaker 1: can not get up. I don't know what you're talking
• 23:43
  Speaker 1: about about this spike in the morning. I feel like
• 23:46
  Speaker 1: shit in the morning. I need every stimulant I can
• 23:48
  Speaker 1: think of under the sun to get me up out
• 23:50
  Speaker 1: of bed. Then probably look at your caffeine consumption in
• 23:53
  Speaker 1: the evening because it will be affecting your sleep. Like
• 23:55
  Speaker 1: I said about the adenoscene blocking the adentosceine, we need
• 23:58
  Speaker 1: to start seeing a billd up on the tail end
• 24:01
  Speaker 1: of the day off that genasine. And if we're having
• 24:04
  Speaker 1: caffeine too late. Again, like I said, some people, of
• 24:08
  Speaker 1: course do have a caffeine tolerance and it's not gonna
• 24:10
  Speaker 1: affect them as much. But for everyone, you're gonna see
• 24:13
  Speaker 1: some effect. Okay, So if you're really trying to maximize
• 24:17
  Speaker 1: your sleep, then I wouldn't be having a coffee, especially
• 24:20
  Speaker 1: if you're going all out here, I would not be
• 24:21
  Speaker 1: having a coffee in the first like after probably, I mean,
• 24:25
  Speaker 1: if you want to get really strict after midday. I
• 24:28
  Speaker 1: personally try not to have coffee after two pm most days,
• 24:33
  Speaker 1: but I definitely go over it when I'm you know,
• 24:36
  Speaker 1: a visiting my parents. I have coffee like forty five
• 24:39
  Speaker 1: thousand times a day when I'm with my dad and
• 24:40
  Speaker 1: my mum. But yeah, give it a go, and it
• 24:43
  Speaker 1: might actually affect like you might feel a lot brighter
• 24:45
  Speaker 1: in the morning. So keep your coffees to the morning,
• 24:47
  Speaker 1: all right. Now, I had a question that says, does
• 24:50
  Speaker 1: coffee in the morning make you gain weight, and the
• 24:53
  Speaker 1: answer is no, it doesn't. So obviously taking away from
• 24:57
  Speaker 1: the actual calories that are being consumed in the coffee,
• 24:59
  Speaker 1: like putting that aside. So if you're someone that has
• 25:02
  Speaker 1: sugar and if you have some, because obviously those things
• 25:03
  Speaker 1: are going to contribute to your overall energy intake within
• 25:06
  Speaker 1: the day. But the caffeine component itself, I think a
• 25:10
  Speaker 1: lot of people fear that, like high levels of cortisol
• 25:12
  Speaker 1: are going to make you gain weight. But again referring
• 25:15
  Speaker 1: back to the episode from last week, chronically high levels
• 25:18
  Speaker 1: of cortisol will one of the symptoms of that is
• 25:22
  Speaker 1: weight gain. But when your cortisol levels are healthy and
• 25:25
  Speaker 1: you're getting these spikes throughout the day in the healthy
• 25:28
  Speaker 1: way that it should, it's actually does the opposite effect.
• 25:32
  Speaker 1: It actually works as a bit of an appetite suppressant.
• 25:34
  Speaker 1: You're not hungry all the time. There's a lot of
• 25:37
  Speaker 1: like when you've got that negative feedback loop off cortisol
• 25:40
  Speaker 1: as it should be, not a positive feedback loop that
• 25:42
  Speaker 1: happens when you're chronically stressed, then it actually does not
• 25:46
  Speaker 1: make you gain weight. If anything, it may be suppressing
• 25:48
  Speaker 1: your appetite a little bit. Okay, and coffee also has
• 25:51
  Speaker 1: like appetite suppressing properties, So these small spikes of cortisol
• 25:56
  Speaker 1: do contribute to weight loss and less. Like I said,
• 26:01
  Speaker 1: it's chronic stress. Okay. The next question was coffee when pregnant.
• 26:05
  Speaker 1: This isn't directly related to cortisol, but I thought I'd
• 26:07
  Speaker 1: answer it because there were men and men questions. So basically,
• 26:11
  Speaker 1: the consensus from most professionals and studies and whatever say
• 26:16
  Speaker 1: that around two hundred roughly two hundred milligrams per day
• 26:20
  Speaker 1: seems to be considered safe. So that's like roughly one
• 26:24
  Speaker 1: one and a half coffees, okay, but I probably just
• 26:27
  Speaker 1: stick to one coffee. Any more than that could lead
• 26:30
  Speaker 1: to complications. And this is because the reason for this
• 26:33
  Speaker 1: is that caffeine is able to pass through the placenta
• 26:37
  Speaker 1: and enter the baby's bloodstream, and a developing fetus does
• 26:40
  Speaker 1: not have the enzymes to break down caffeine the same
• 26:43
  Speaker 1: way that an adult has. Okay, so the way the
• 26:46
  Speaker 1: baby's body responds to caffeine is going to be very
• 26:49
  Speaker 1: different to how the adult's body response to caffeine and
• 26:51
  Speaker 1: how it's broken down and all of that. Okay, So
• 26:54
  Speaker 1: it then can build up in the baby's bloodstream if
• 26:56
  Speaker 1: you're having multiple multiple coffees a day, and that can
• 26:59
  Speaker 1: affect its development, So it's associated. High levels of caffeine
• 27:03
  Speaker 1: during pregnancy are associated with low birthrate. Given that it's
• 27:07
  Speaker 1: a stimulant, it can increase the baby's heart rate and
• 27:09
  Speaker 1: the mother's heart rate, which can cause a reduction of
• 27:12
  Speaker 1: blood flow to the placenta. Some studies report that there's
• 27:16
  Speaker 1: an increased risk of miscarriage or pre term babies as well.
• 27:20
  Speaker 1: So if you're unsure, the two hundred milligram is deemed
• 27:23
  Speaker 1: safe by medical professionals. All right, next question, Someone said,
• 27:27
  Speaker 1: why does caffeine suddenly make me anxious? When I used
• 27:30
  Speaker 1: to tolerate it a lot. And there's a lot of
• 27:32
  Speaker 1: people that feel this way, and it has to do
• 27:34
  Speaker 1: with many, many, many different factors. So it could be
• 27:38
  Speaker 1: the changes within your metabolism the enzymes to break it down.
• 27:42
  Speaker 1: So as we get older, and I'm not talking about
• 27:44
  Speaker 1: into old age, I'm talking about just in general, as
• 27:47
  Speaker 1: you mature from decade to decade, you can actually develop
• 27:53
  Speaker 1: a sensitivity to certain stimulants. Okay, changes in your hormones
• 27:58
  Speaker 1: will also affect you how caf is metabolized, So also
• 28:02
  Speaker 1: for women going through menopause, we see a lot of
• 28:04
  Speaker 1: changes as well. It can even lead to anxiety or jittery,
• 28:08
  Speaker 1: like feeling jittery when it never used to before. It
• 28:12
  Speaker 1: can affect your sleep all of a sudden, when you
• 28:14
  Speaker 1: used to be someone that could just drink coffee well
• 28:16
  Speaker 1: into the afternoon and then sleep like a baby. So
• 28:18
  Speaker 1: the thing is, you've got to keep in mind that
• 28:20
  Speaker 1: the way it interacts with hormones, the way it interacts
• 28:22
  Speaker 1: with your metabolism, there's many, many different factors that will contribute.
• 28:27
  Speaker 1: So you might be someone that's noticed a change and
• 28:30
  Speaker 1: it's just got to do with how your body might
• 28:32
  Speaker 1: be changing. Or it could be maybe after something's happened,
• 28:36
  Speaker 1: maybe even after you've given birth, you're noticing a change
• 28:39
  Speaker 1: in how your body, you know, reacts to caffeine. Now,
• 29:01
  Speaker 1: the beloved question, no caffeine before food question. People want
• 29:07
  Speaker 1: to know that. Their studies to show that drinking caffeine
• 29:10
  Speaker 1: on an empty stomach spikes your cortisol more than after eating. Yes,
• 29:15
  Speaker 1: having caffeine on an empty stomach is going to give
• 29:18
  Speaker 1: you more of a cortisol spike than if you have
• 29:21
  Speaker 1: caffeine on a full stomach. And there's a couple of
• 29:24
  Speaker 1: reasons for this. So when caffeine is consumed on an
• 29:27
  Speaker 1: empty stomach, it's obviously going to be absorbed faster into
• 29:30
  Speaker 1: the blood stream, okay, because which of course leads to
• 29:34
  Speaker 1: like a much faster and stronger response from the body,
• 29:37
  Speaker 1: because it's how your body metabolizes things. When you have
• 29:39
  Speaker 1: something in your gut, it is actually slowing down the
• 29:43
  Speaker 1: rate of absorption, or it's even slowing down how much
• 29:46
  Speaker 1: is being absorbed, okay, which makes sense because there's other
• 29:49
  Speaker 1: things mixing in there, and your body can't absorb everything
• 29:51
  Speaker 1: at the exact same time. So yes, having it on
• 29:54
  Speaker 1: an empty stomach, you're going to notice you're going to
• 29:56
  Speaker 1: get a bit more of a spike than on a
• 29:59
  Speaker 1: full stomach. The other thing that you want to be
• 30:02
  Speaker 1: aware of is that eating food, primarily carbs carbohydrates, blunts
• 30:09
  Speaker 1: the rise in cortisol. This also tends to be one
• 30:13
  Speaker 1: of the reasons why when people are super stressed, they
• 30:16
  Speaker 1: are reaching for carb carbi foods, okay, because they're trying
• 30:20
  Speaker 1: to reduce this level of stress, and the body is
• 30:23
  Speaker 1: reaching for carbs, carbs, cups, cubs. That's why when you're
• 30:26
  Speaker 1: chronically stressed, you might notice weight gain, or you might
• 30:29
  Speaker 1: notice a tendency to be craving carb food sugars. Okay,
• 30:35
  Speaker 1: but if we're referring to the morning and what I
• 30:39
  Speaker 1: spoke about, getting that nice rise in cortisol and then
• 30:42
  Speaker 1: the coffee after I personally, unless you are caffeine sensitive
• 30:46
  Speaker 1: and it gives you jitters and you're like, ooh, it
• 30:49
  Speaker 1: makes me feel anxious, which I'll talk about it in
• 30:51
  Speaker 1: a second, then still there's no negative health repercussions having
• 30:55
  Speaker 1: coffee on an empty stomach. You're going to get more
• 30:58
  Speaker 1: of a spike. It's going to be more of a
• 30:59
  Speaker 1: pronounced effect, which again is not a bad thing unless
• 31:04
  Speaker 1: you feel that it's unpleasant because you're sensitive to caffeine,
• 31:08
  Speaker 1: because it gives you jitters, because you already experience anxiety,
• 31:12
  Speaker 1: and coffee on top of that, given that it is
• 31:14
  Speaker 1: a central nervous system stimulant is going to stimulate you.
• 31:18
  Speaker 1: It can actually exacerbate feelings of anxiety, because any kind
• 31:22
  Speaker 1: of stimulant can do that for someone with anxiety. All right,
• 31:27
  Speaker 1: So I think it's really important to pay attention to,
• 31:30
  Speaker 1: like knowing absorption rate, whatever's in your stomach is going
• 31:34
  Speaker 1: to interfere with that. But also if you've got carbohydrates
• 31:36
  Speaker 1: in your stomach, it's already blunting the cortisol response. So personally,
• 31:41
  Speaker 1: I don't like to have breakfast straight off the bat.
• 31:44
  Speaker 1: I like to feel a bit more alert. Fasting also
• 31:47
  Speaker 1: helps increase cortisol a little bit, and then when you
• 31:51
  Speaker 1: break the fast, especially with comes, you're going to get
• 31:53
  Speaker 1: that dip in cortisols. So I personally, and it's to
• 31:55
  Speaker 1: their own, you're going to find what works out for you.
• 31:57
  Speaker 1: If you're someone that can't function without an early morning breakfast,
• 32:00
  Speaker 1: your breakfast in the morning, it's you've got to tailor
• 32:03
  Speaker 1: all what I tell you, all the science behind it.
• 32:05
  Speaker 1: You still have to tailor that. It's got to work
• 32:07
  Speaker 1: for you. But personally, for myself, I wake up now,
• 32:11
  Speaker 1: I'm waiting about an hour before my first coffee, but
• 32:14
  Speaker 1: wake up. I like to have coffee on an empty stomach.
• 32:17
  Speaker 1: Love it, fucking love it. And then I probably don't
• 32:22
  Speaker 1: eat until probably the ten am mark, sometimes ten thirty,
• 32:27
  Speaker 1: sometimes eleven. And it's nothing to do with caloric reduction.
• 32:30
  Speaker 1: I eat quite a fucking lot throughout the day, but
• 32:33
  Speaker 1: my first meal just doesn't really tend to be early.
• 32:37
  Speaker 1: The exception to that is when I'm on holidays and
• 32:39
  Speaker 1: I'm following more for the traditional like breakfast in the
• 32:41
  Speaker 1: morning lunch. Now, I'm probably gonna be having breakfast then,
• 32:44
  Speaker 1: But when I'm doing my everyday Monday to Friday, living
• 32:49
  Speaker 1: my life, I'm having breakfast way later. And then someone asked,
• 32:54
  Speaker 1: we'll drinking coffee before breakfast negatively impact my brain health?
• 32:57
  Speaker 1: There is no evidence whatsoever to suggest that it's the case.
• 33:00
  Speaker 1: So no, it will not. Like I said, if you
• 33:04
  Speaker 1: are prone to anxiety, you've got to work with with
• 33:07
  Speaker 1: how your body is and maybe don't have it if
• 33:10
  Speaker 1: it doesn't feel good. But it's not bad for you. Okay,
• 33:14
  Speaker 1: someone said, does coffee actually give you more energy? Why
• 33:18
  Speaker 1: does everyone say that they feel more energetic drinking it. So, yes,
• 33:22
  Speaker 1: it's keeping you awake or it's stopping you from getting sleepy,
• 33:25
  Speaker 1: and it's you know, promoting more alertness when adenisen is blocked.
• 33:28
  Speaker 1: But there's also that indirect influence on serotonin that occurs
• 33:33
  Speaker 1: because parts of the brain are getting activated with like attention,
• 33:36
  Speaker 1: reward processing, motivation, and that's going to be releasing serotonin,
• 33:39
  Speaker 1: which actually feels good. But also in addition, you're getting
• 33:44
  Speaker 1: this enhanced dopamine signaling. Okay, So this allows and what
• 33:49
  Speaker 1: this means by enhanced dopamine signaling is when you drink coffee,
• 33:52
  Speaker 1: it allows more dopamine to remain in that sign apse
• 33:57
  Speaker 1: for a little bit longer, Okay. And when there's more
• 33:59
  Speaker 1: dopamine signups, it means that the effects of dopamine can
• 34:02
  Speaker 1: be increased because it gives more opportunity for dopamine to
• 34:05
  Speaker 1: activate the receiving receptors of the receiving cell. Okay. So
• 34:11
  Speaker 1: of course that is going to make you feel happier,
• 34:13
  Speaker 1: more dopamine. It's going to make you feel more focused,
• 34:16
  Speaker 1: more alert, more motivated, more willing to do things. That's
• 34:20
  Speaker 1: like your drive. You're well, powder, let's go plus cortisol. Bang,
• 34:24
  Speaker 1: you feel fucking good in the morning. Everybody wins, Okay,
• 34:27
  Speaker 1: And that is one of the key reasons this increased
• 34:30
  Speaker 1: dopamine signaling along with alertness. As to why coffee is
• 34:34
  Speaker 1: linked to improved mood, asterisks unless you suffer from anxiety
• 34:38
  Speaker 1: and you feel like fucking shit because you're jittering and yeah,
• 34:41
  Speaker 1: not feeling great. And in addition to that, caffeine contains
• 34:46
  Speaker 1: compounds such as chlor I always get this these words,
• 34:50
  Speaker 1: so just bear with me. Chlorogenic acid and antioxidants which
• 34:55
  Speaker 1: can contribute to your mood as well because they've got
• 34:57
  Speaker 1: neuroprotective effects. They support your brain health. And caffeine is
• 35:00
  Speaker 1: also implicated in reducing inflammation within the brain. It's primary
• 35:04
  Speaker 1: effects are on dopamine and obviously on a denosine, and
• 35:08
  Speaker 1: then it's got indirect effects on serotonin because you're enhancing
• 35:12
  Speaker 1: mood and arousal and that's going to get a nice
• 35:14
  Speaker 1: like release of serotonin. Then we've got questions asking SSRIs
• 35:18
  Speaker 1: and coffee. So SSRIs are selective serotonin reuptake inhibitors. It
• 35:23
  Speaker 1: is like the go to first line of defense when
• 35:26
  Speaker 1: we're talking about depression and other mood disorders, but primarily depression.
• 35:30
  Speaker 1: So mixing caffeine with SSRIs actually can have both positive
• 35:35
  Speaker 1: and negative effects. There are studies on both, okay, but
• 35:38
  Speaker 1: it depends on the individual. So caffeine, as we know,
• 35:42
  Speaker 1: it can enhance alertness, it can enhance focus, so it
• 35:44
  Speaker 1: can increase anxiety. It can increase jitteriness and insomnia if
• 35:50
  Speaker 1: you're having high doses of coffee, and sometimes the SSRI
• 35:54
  Speaker 1: can interfere with caffeine metabolism as well. But in general,
• 35:59
  Speaker 1: it's safe to consume in moderation. And if you're someone
• 36:02
  Speaker 1: that's taking SSRIs and you're taking coffee and you're feeling fine,
• 36:06
  Speaker 1: then it's that's fine. But it is again it's it's
• 36:08
  Speaker 1: person to person dependent because you've got to keep in
• 36:11
  Speaker 1: mind that there's many other things that can affect the
• 36:13
  Speaker 1: metabolism and how do you experience caffeine, So you just
• 36:17
  Speaker 1: want to monitor how your body responds to it. One
• 36:19
  Speaker 1: coffee might be fine, that second one could just tip
• 36:22
  Speaker 1: you over the edgine. It doesn't feel good. So it's
• 36:23
  Speaker 1: not to say that, oh, but if I have two
• 36:25
  Speaker 1: coffees it's bad. Does that mean that coffee is bad
• 36:26
  Speaker 1: for me? Not necessarily. You might have a threshold where
• 36:29
  Speaker 1: it feels great and then too much, you're just too stimulated.
• 36:32
  Speaker 1: It doesn't feel good. Okay, Now someone said it's it
• 36:34
  Speaker 1: true that people can be more sensitive to coffee. Absolutely,
• 36:37
  Speaker 1: So this is what I was going to talk about.
• 36:38
  Speaker 1: These are the main factors that contribute to someone's sensitivity
• 36:42
  Speaker 1: to caffeine. So the first one is genetics, so slow
• 36:46
  Speaker 1: caffeine metabolizers, So this is due to variations in particular
• 36:50
  Speaker 1: genes that you might have within your genetics. There's one
• 36:53
  Speaker 1: gene called CYP one, a two gene, so fucking memorize
• 36:58
  Speaker 1: that for a fucking fun factor at a party. The
• 37:00
  Speaker 1: other one is your adentisine receptor sensitivity. Okay, so you
• 37:04
  Speaker 1: might have increased sensitivity to caffeine. Caffeine's blocking of adenosine.
• 37:09
  Speaker 1: Now they are going to be you know, if you
• 37:11
  Speaker 1: never have coffee, you're going to be way more sensitive,
• 37:15
  Speaker 1: probably going to be way more sensitive than someone who
• 37:18
  Speaker 1: has like a blunted response because they've got like a
• 37:21
  Speaker 1: tolerance to coffee. Okay. Body Weight plays a role in
• 37:24
  Speaker 1: it as well. Smaller people, smaller individuals might feel the
• 37:29
  Speaker 1: stronger effects as opposed to much taller, much bigger individuals. Again,
• 37:36
  Speaker 1: the tolerance. Some people are tolerant because you've built up
• 37:39
  Speaker 1: the tolerance. Some people are not. Age older adults will
• 37:42
  Speaker 1: probably metabolize coffee slower sleep deprivation, So if you are
• 37:47
  Speaker 1: really fatigued or really tired, then you might feel the
• 37:50
  Speaker 1: effects more than if you weren't. Certain medications can also
• 37:55
  Speaker 1: interfere coffee on an empty stomach, you're going to feel
• 37:59
  Speaker 1: the effects more so than not, or you might be
• 38:01
  Speaker 1: someone that when you have coffee on an edgy stomach,
• 38:03
  Speaker 1: because the effects are will pronounced, that gives you anxiety.
• 38:06
  Speaker 1: But when you don't have it, when you have it
• 38:08
  Speaker 1: on a full stomach, you don't get the anxiety, which
• 38:10
  Speaker 1: makes sense because of what I spoke about about the
• 38:12
  Speaker 1: effects being more pronounced. And then hormonal factors pregnancy menstrual
• 38:18
  Speaker 1: cycle can also determine how you feel having caffeine for
• 38:23
  Speaker 1: some people, Okay, now I've got some shorter questions that
• 38:26
  Speaker 1: I'm just going to pump out some answers to. So
• 38:29
  Speaker 1: someone asked, what is a good dosage of caffeine that
• 38:31
  Speaker 1: will wake you up but not give you the jitters?
• 38:34
  Speaker 1: And there is no direct answer for that. But if
• 38:37
  Speaker 1: you are sensitive, you want to stick to around one
• 38:40
  Speaker 1: hundred and fifty to two hundred milligrams. And if you
• 38:43
  Speaker 1: always get the jitters, try with food, try without and
• 38:47
  Speaker 1: see what works. Start just have the one coffee for
• 38:50
  Speaker 1: the day, and then if you feel perfectly fine and
• 38:54
  Speaker 1: you would love that second coffee in the day, then
• 38:56
  Speaker 1: you can have that second coffee in the day. Someone said,
• 39:00
  Speaker 1: is there too much? Is there something as too much coffee? Yes?
• 39:04
  Speaker 1: In the sense of when it is that you're having
• 39:06
  Speaker 1: it as well because you're also well. You don't want
• 39:08
  Speaker 1: to be absolutely completely so tolerant and you have so
• 39:12
  Speaker 1: much caffeine that you're not getting the effects. You also
• 39:14
  Speaker 1: want it to be effective. You don't want to be
• 39:16
  Speaker 1: having too much coffee too close to sleep, because that
• 39:18
  Speaker 1: is going to affect the quality of your sleep. So
• 39:22
  Speaker 1: I do believe that there could be something as too
• 39:23
  Speaker 1: much coffee, especially if it's affecting your sleep or your
• 39:27
  Speaker 1: jitteriness and things like that. I personally have around three
• 39:32
  Speaker 1: coffees a day on a normal day, but I can
• 39:36
  Speaker 1: go up to five coffees. Lol. I don't know if
• 39:39
  Speaker 1: that's what you're supposed to do, but personally, because I'm
• 39:41
  Speaker 1: just not caffeine sensitive, someone who's caffeine sensitive would be
• 39:44
  Speaker 1: like that, it sounds like fucking torture for me. Okay,
• 39:47
  Speaker 1: So again, very dependent on the individual. Then someone said,
• 39:52
  Speaker 1: am I drinking coffee for the enjoyment of it or
• 39:54
  Speaker 1: for a physiological effect? And when does it matter? So
• 39:58
  Speaker 1: the thing is that I think both both are important.
• 40:01
  Speaker 1: If you're enjoying it, fucking you're doing it for your soul,
• 40:04
  Speaker 1: You're feeling good. It's great. And of course the physiological
• 40:07
  Speaker 1: effects you're getting that alertness, you're getting the you know,
• 40:10
  Speaker 1: the the dopamine increased dopamine signaling, but you're also getting
• 40:13
  Speaker 1: the indirect effects on your serotonin and all of the above.
• 40:16
  Speaker 1: But I think that if you are doing it for
• 40:19
  Speaker 1: the enjoyment and it's not a need, then make sure
• 40:22
  Speaker 1: that you're waiting the first hour of the day, because
• 40:25
  Speaker 1: obviously you don't need. You can hold off for the
• 40:26
  Speaker 1: first hour and you're probably going to really feel a
• 40:29
  Speaker 1: nice physiological effect, more so than if you had a
• 40:32
  Speaker 1: first thing getting out of bed. Someone said, is caffeine
• 40:35
  Speaker 1: bad for anxiety? You're just going to probably exacerbate your
• 40:40
  Speaker 1: anxiety symptoms because it is a stimulant of the central
• 40:44
  Speaker 1: nervous system. Okay, it's not that it is quite unquote bad,
• 40:48
  Speaker 1: but it's stimulating you, so you the symptoms of like
• 40:52
  Speaker 1: the what you feel in your tummy, the jitteriness, all
• 40:54
  Speaker 1: of that that is going to just increase how you
• 40:58
  Speaker 1: are experiencing your anxiety. Someone said, can I have pre
• 41:02
  Speaker 1: workout in the evening one hundred and seventy five milligrams
• 41:04
  Speaker 1: of caffeine before going to the gym, this is probably
• 41:08
  Speaker 1: going to impact your sleep. That's the problem. Like with
• 41:12
  Speaker 1: the half life of caffeine, if you're doing it in
• 41:14
  Speaker 1: the evening and then you're going straight to sleep, it's
• 41:17
  Speaker 1: probably going to take four to six hours for your
• 41:20
  Speaker 1: body to completely you know, like stop feeling the effects
• 41:23
  Speaker 1: of that caffeine. So even if you can still go
• 41:25
  Speaker 1: to sleep, it might be impacting your sleep quality. So
• 41:28
  Speaker 1: pay attention to if you feel great doing it and
• 41:31
  Speaker 1: you're like, no, I wake up and I'm fresh as
• 41:33
  Speaker 1: a fucking daisy. I feel like I've had the best
• 41:36
  Speaker 1: sleep of my life and it's all good, then that's fine.
• 41:39
  Speaker 1: But also I feel like with your pre workouts when
• 41:42
  Speaker 1: it comes to pre workouts in general, I've got like
• 41:45
  Speaker 1: a specific relationship with how I feel about pre workouts.
• 41:50
  Speaker 1: If you need the pre workout, fine, but I also
• 41:53
  Speaker 1: think that I don't know, I don't want to like
• 41:54
  Speaker 1: bash pre workouts because it's not a bad thing. I
• 41:56
  Speaker 1: have coffee as my pre workout. But also I don't
• 41:58
  Speaker 1: think that you need to be sticky eimulating yourself in
• 42:00
  Speaker 1: order to exercise. If you're in a position where you've
• 42:02
  Speaker 1: got to be like I need all the fucking all
• 42:05
  Speaker 1: the AMMO that I can get in order to work out.
• 42:08
  Speaker 1: Then maybe it means that you are fatigued or tired
• 42:11
  Speaker 1: or you're not getting enough Like I feel like you
• 42:13
  Speaker 1: should be able to approach a workout with as long
• 42:16
  Speaker 1: as you're fueled properly and you're eating enough food with
• 42:20
  Speaker 1: just a simple coffee or nothing at all. Okay, So
• 42:23
  Speaker 1: I think you know when people are taking that fuck
• 42:25
  Speaker 1: what was it called, jack do? I don't know what.
• 42:27
  Speaker 1: There's some hectic ones and the caffeine and you're like buzzing.
• 42:31
  Speaker 1: I just don't think that that is a necessary and
• 42:33
  Speaker 1: be a smart idea personally. But yeah, just like a
• 42:38
  Speaker 1: caffeine does, see how you go. But again, try not
• 42:41
  Speaker 1: to have it too close to bedtime because you don't
• 42:43
  Speaker 1: want it affecting your sleep, and sleep is the most
• 42:45
  Speaker 1: important thing in the world for your health. And then
• 42:47
  Speaker 1: the final question is do we need to cut out
• 42:51
  Speaker 1: coffee if we think that our cortisol may be too high? Okay,
• 42:56
  Speaker 1: I think that. Well, look, there's many things that you
• 42:58
  Speaker 1: can do if you think that your cortisol may be
• 43:01
  Speaker 1: too high. Please go listen to my episode last Tuesday
• 43:05
  Speaker 1: for advice on that. But if you just cut out
• 43:09
  Speaker 1: your coffee, that's not going to be the thing that
• 43:12
  Speaker 1: lovers your cortisol and everything's going to be great, because
• 43:14
  Speaker 1: coffee is only contributing to like a spike, it's not
• 43:17
  Speaker 1: what's contributing to this chronic stress. The chronic stress is
• 43:22
  Speaker 1: due to putting yourself under a lot of physical stress
• 43:24
  Speaker 1: or a lot of emotional stress for a prolonged period
• 43:26
  Speaker 1: of time. A coffee is probably not going to do that.
• 43:29
  Speaker 1: Maybe bring it down to one coffee while also improving
• 43:32
  Speaker 1: your sleep, while also making sure that you're giving your
• 43:35
  Speaker 1: body adequate rest in between your workouts, while also eliminating
• 43:40
  Speaker 1: whenever possible psychological stress. You want to be hitting it
• 43:43
  Speaker 1: from every angle. But if you're someone that has chronic stress,
• 43:48
  Speaker 1: eliminating the coffee is probably not going to do the
• 43:50
  Speaker 1: job for you. That's not really the cause of the
• 43:52
  Speaker 1: chronic stress. So you've got to think, is this causing
• 43:54
  Speaker 1: my chronic stress? And no, it's not. So the things
• 43:58
  Speaker 1: that are causing you chronic stress where you are under
• 44:01
  Speaker 1: chronic stress and coffee is just not it. I'm sorry,
• 44:03
  Speaker 1: Like there's just so much like yeah, if you feel anxious, yes,
• 44:06
  Speaker 1: if you get the physical symptoms, don't drink coffee. But
• 44:09
  Speaker 1: is coffee bad for you? No? In fact, there are
• 44:12
  Speaker 1: so many studies that show that coffee has numerous neuroprotective effects.
• 44:18
  Speaker 1: So many. Okay, So there's ye yet to see a
• 44:21
  Speaker 1: paper published, a legitimate paper published, that says that coffee
• 44:25
  Speaker 1: is bad for your brain. Coffee is bad for your health.
• 44:27
  Speaker 1: It's not okay. So I think that we need to
• 44:30
  Speaker 1: take what we see from social media with a grain
• 44:33
  Speaker 1: of salt, and we need to think, you know, things
• 44:36
  Speaker 1: will like someone will take a fun fact and then
• 44:38
  Speaker 1: run with it and then it kind of gets like
• 44:40
  Speaker 1: blown out of proportion. But when people say, you know,
• 44:44
  Speaker 1: if you don't want to have a puffy face in
• 44:47
  Speaker 1: the mornings, cut out coffee, I don't know how serious
• 44:52
  Speaker 1: to take that to be done honest. So I think
• 44:54
  Speaker 1: you should just like everything in moderation. If coffee feels
• 44:57
  Speaker 1: good for you, great, Maybe don't have coffe after one
• 45:00
  Speaker 1: pm two pm. See how many coffees a day work
• 45:04
  Speaker 1: for you. Try having coffee one hour after waking. I
• 45:08
  Speaker 1: like to have coffee on an empty stomach. I feel
• 45:10
  Speaker 1: it's great. Some people don't, But coffee on an empty
• 45:13
  Speaker 1: stomach is not going to cause chronic stress. I can't
• 45:18
  Speaker 1: stress that enough. Okay, it's going to cause the good stress.
• 45:21
  Speaker 1: It's going to cause the body to let's actual, let's
• 45:23
  Speaker 1: fucking go, let's fucking do this, and not in a
• 45:26
  Speaker 1: way of like hustle. I've gotta work, I've gotta work.
• 45:28
  Speaker 1: I just in the natural way, in the sense that
• 45:30
  Speaker 1: you want to be most alert in the morning and
• 45:32
  Speaker 1: least alert at nighttime. Okay, that is what we're talking about.
• 45:36
  Speaker 1: Back to basics, back to balance. Okay, cool bands. That
• 45:42
  Speaker 1: is the episode. Cool Coffee boot That is the episode
• 45:46
  Speaker 1: of today. I love coffee so much. I love coffee
• 45:49
  Speaker 1: so much. I think I needed to tell you that,
• 45:52
  Speaker 1: because he goes probably no, not spawn, I'm not sponsored
• 45:55
  Speaker 1: by the coffee industry, but yeah, it's yeah, good times.
• 45:58
  Speaker 1: So hopefully it made you feel a little bit more
• 46:01
  Speaker 1: relaxed and less stressed about your coffee consumption. Also another
• 46:05
  Speaker 1: thing that's really good to consume if you're like, oh,
• 46:08
  Speaker 1: but I want to feel alert, but I don't want
• 46:09
  Speaker 1: to have coffee and try it MUCHA is quite high
• 46:12
  Speaker 1: in lth Aine and elth Andin is great at keeping
• 46:15
  Speaker 1: you relatively calm but also increasing your focus and alertness
• 46:19
  Speaker 1: as well. So I've got a whole brain fact on
• 46:22
  Speaker 1: lthanin so I haven't gone into that today. But Mucha
• 46:25
  Speaker 1: is a great so I mix up. I do normally
• 46:27
  Speaker 1: like two coffees in a Mucha, or three coffees or
• 46:30
  Speaker 1: just three mauches or whatever, but they are great. Much
• 46:33
  Speaker 1: It's great, coffee's great, good times. Enjoy your late. That
• 46:37
  Speaker 1: is all for today. Love you guys so much, and
• 46:41
  Speaker 1: I will see you here or like, talk to you
• 46:43
  Speaker 1: next time. As always, remember be kind to yourself, be
• 46:46
  Speaker 1: kind to your brain. Don't text it from anyone, and
• 46:48
  Speaker 1: especially don't text it from yourself. Dugger