@@halbrittit's because caffeine is vasoconstrictive. So quitting causes your blood vessels in your head to expand more than you're used to, causing a headache.
Other than losing sight in one eye I was fine. Could have been the 4 lbs of cheese I ate, though. Dreading the excessive cheese pre workout studies video.
Coffee bad if drink all time. Get person make coffee. They no say how much and they poor so cannot afford much. Better, get liar that fool you all time and they give no caffeine but lie very well. Mom say being dumb bad, but dumb good if fooled to thinking have super power drinks.
Since in the first study they took caffeine 3 times a day and the second study notes that you shouldn't take any caffeine 9h or less before bedtime, the deterioration of memory might simply be due to lower quality sleep because they take the last dose in the late afternoon. For me I generally don't drink coffee, but if then only when either long distance driving to avoid getting tired due to the monotone stimulus or when I slept too little, but not directly in the morning when the cortisol spike keeps me awake anyways but around noon to prevent the dip and post lunch tiredness
My own personal experience is that caffeine seems to impact me for a longer time than the average person. So in my case, drinking around noon can keep me up for a day or so at times (a day as in 20 hours perhaps). That's another limitation of studies. If they observe a lot of variability in people's reactions to caffeine, then the "average" result is not relevant to most people. Kind of like if you have a fatal allergy to peanut butter and 99% of other people do not. What happens to the average person is not of much use to you. You either die or not. You do not 50% die. So the thing about health advice is determining just how relevant these things seem to you specifically. Ultimately, we have to experiment on ourselves, just as you have done, to determine your own optimal use of caffeine in your day. You just have to be aware of perceived benefit v. actual benefit as one thing that Menno's studies he cites elsewhere is that the two can be vastly different at times! So we need to get some objective indicators, take enough control of our environment to limit outside factors interfering and maybe an outside unbiased observer to keep us honest.
I realized this about 5 years ago when I received a tracker as a gift. At that time I drank quite a few espressos throughout the day and through the tracker I realized that I slept long enough but the quality was very poor. I followed this up for several weeks until I realized that it was the caffeine. The first few weeks without coffee were hard, but after about 3 to 4 weeks my sleep quality improved noticeably. I didn't notice it through the day, but getting up was much more enjoyable and workouts that were previously incredibly hard and exhausting were suddenly relatively easy. The recovery felt like it accelerated by 200%
3 to 4 weeks ay? I'm one week in. I was thinking of seeing if i qualify for methadone a couple of days ago.... lower back and leg pain was ridiculous. Sciatic nerve they tell me. That's settled now. Already sleeping better, thinking clearer. Just waiting for the borderline manic energy to kick back in..little too mellow for my liking at the minute. I heard a few people mention that muscle soreness completely disappeared after they gave the coffee away. That got me over the line to give it a crack.
I worked at a coffee shop since I was 15. I finally cut caffeine out of my life when I was 35 and it was the best decision I’ve ever made. I have more energy than I’ve ever had 💪💪💪
I've done caffeine cuts. Honestly I don't notice any difference, but then I was ever only a 1 single shot of espresso in the morning kind of guy so I don't think I drank enough of it to have any effect on me.
Same here. My energy feels pretty constant throughout the day, whereas before I would always crash in the afternoon and if I gave in and had 1 cup when I crashed, I would be up until 1 or 2 am.....then the cycle continues.....
I would enjoy a series on how studies in general are conducted from Brainy Chad Menno here. It has been a while since I have been in school and could use a refresher for sure. Placebo effects and other biases would fit into that series quite nicely.
Caffeine ≠ Coffee. Coffee also contains other chemical compounds like epicatechins, polyphenols, and trigonelline which all together may contribute to different effects on the brain than just isolated caffeine alone.
Ding ding, this is perhaps a short sighted comparison video not taking into account such possible important details. I was going to say this until I read your post. Coffee provides a wealth of seemingly beneficial chemicals far beyond just caffeine.
Every year I quit coffee cold turkey for a month during the month of Ramadan. The first week is very very tough, headache muscles and joints pain, insomnia, and anxiety, but I get mental clarity, better sleep, and a lot of energy during the remaining 3 weeks of the month. I love coffee and I usually drink 250 - 300 mg once in the morning.
Menno - the placebo/nocebo effect and perceived effect of a substance being greater than pharmacodynamic one goes deeper than just caffeine. I recall a study using a sister compound of fentanyl about 15-20 years ago to examine that very effect. Participants were hooked up to an IV and asked to rate a pain stimulus. They rated it again as they were told they were being given the infusion, and also when told it would be wearing off. No surprise that the scores were moderate at the start, low pain with the infusion and highest when it was wearing off. What they weren't told is that the infusion was at a constant rate throughout and started before they even treated the initial pain stimulus. They performed fMRIs on them and found different neural pathways were activated depending on the type of expectation. I sadly can't remember enough specific details to find the paper and link it, but I recall it was a decent study in a recognised psychology journal. It does suggest that the placebo/nocebo effect can occur not just with inactive drugs but also with those considered so strong that the psychological effect would be thought to be negligible compared to the pharmacodynamic one
You can just think the pain away as well. I use this for stretching and sometimes during lifting and it helps performance. There was also that trial comparing dianabol and placebo and the placebo group gained almost as much strength as the dianabol group.
The complexities of placebo/nocebo effect are just kind of mind boggling. We want to rely on science as much as possible, but the wise man still has to answer many health questions with "I don't know for sure, but maybe this will work . . . " And that is the most he can say. Even a perfect study will find a range of results most of the time. (Death studies from direct sources are a pleasure because either you die or live . . . .). And that means that there were different results for different people. Until they can define why the results were not the same for everybody, there must be some kind of factor not accounted which you personally may share. So almost always, we can only say "Maybe this will work . . ." Overwhelming results one way or the other are often pretty reliable if the study is large enough I suppose. And going back to explain discrepancies, if possible, seems like it would be useful--some studies will try to do that. When push comes to shove though, we know that no medicine can say it works for everybody and there are always a host of possible (even if not likely) side effects that are required to be listed. At that level, at least, we know no person is the perfectly average person.
As a lifetime coffee enjoyer a few months back I started waiting 90 minutes in the morning before having my coffee since I read that to get any effect you need to let some adenosine bind to its receptors first. After just a few days I stopped drinking coffee entirely because I was already awake and alert from waiting 90 minutes. I missed the taste but it stands to reason that something so stimulating chronically probably isn't optimal for your health and/or mood. I could go decaf but honestly I'm liking the reduced daily acidity for my gut and teeth. If I have a shit morning I might have one rarely and not only is it much more effective but I also feel better overall. Sleep really should be everyone's number one priority to be honest.
Been switching to 1 cup of coffee in the morning and decaf rest of the time, have enjoyed the pivot thus far. Still get the enjoyment of sipping something delicious but have seen sleep improvement
The experiment was a placebo vs. the equivalent of 5 cups of coffee a day, a huge 450 mg. Most people just drink 1 simple cup of coffee and have no ill effects but rather many good effects including decreased non-alcoholic, fatty liver disease. Keep on doing what you're doing ~~ 1 cup is so beneficial.
Hello, Menno. These are interesting studies. However, I have found the following conclusion in 2019-th umbrella meta-analysis "Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses": "The performance-enhancing effects of caffeine on: (A) muscle endurance, (B) muscle strength, (C) anaerobic power and (D) aerobic endurance were supported by moderate-to-high quality reviews and moderate quality of evidence. ... The magnitude of the effect of caffeine is generally greater for aerobic as compared with anaerobic exercise." Are we supposed to stick to meta-analyses to understand some topic? Should I care whether caffeine gives placebo effect or "real" effect, if it works? Also how can I know what was the quality of studies you presented until I actually read them in full and have sufficient capacity to understand them? Just interesting your thoughts on this and around.
Thanks for this Menno. I'm off coffe because I've felt the immense impact it had on my sleep. It was clear for me that the disruption of the adenosine system is something that is not natural and it might not benefit humans in long term. Also i've read that caffeine consumption reduces blood flow into the brain, another aspect that got me thinking on leaning off caffeine. I truly believe that as any other substance, caffeine it not meant to be drank in everyday life. We humans have this tendency to become addicts (all of us) and we made a ritual of coffee. I've went to decaff because I love the taste of coffe and the ritual, and it also has the antioxidants as regular coffe, but it does not impact sleep quality and quantity. I'm glad you are sharing this information regardless of what people will think. Because it goes against mainstream culture. Thanks for sticking to the truth and sharing it with us.
2 months ago, I stopped drinking soda. A week later, I replaced my daily pot of coffee with 2 cups of green tea. By the end of the first month, I was down to a cup of green tea every few days. I also reduced sugar consumption to a minimum. I no longer wake up groggy, where the grog used to last hours. My energy levels are consistent all day long. My brain is never foggy. Ill never go back.
You are right, I didn't want to hear this. I am going to try 10 days without caffeine and see if my sleep improves; according to my sleep tracking, my sleep is rarely better than fair. The uncomfortable truths through objective thought and experimentation is a long way to define one large aspect of wisdom. Thanks Menno.
@@krane15 I've tried no caffeine 8 hours before sleep for 30 days and it barely moves the needle. I am hoping that I could require a reset where I don't drink caffeine for more than a couple days in the last 30-ish years. I've also been tested for sleep apnea a couple times; once in October of last year and once when I was in my 20's. In any case, saying that I will be successful with your suggestion was premature with the information you had and it could be something else all together.
I just dramatically dropped my caffeine intake 2 weeks ago and am sleeping much better. Now I have a coffee in the morning, and maybe a diet soda before noon, and Sundays completely off. (Won't go into the insanity before heh) Good luck to you.
I was a poor sleeper. I was up every night for ~hour. I stopped having an early afternoon coffee and my sleep was so much better. Rarely wake up now. I only have one cup of coffee in the morning - that would be hard to cut out! The change was immediate so it give it a try.
@@the-first-joeas mentioned in this video, even one strong coffee in the morning can affect your sleep. As a hint, try water with a bit of magnesium and maybe a splash of apple cider vinegar half hour before bed. How did your experiment go?
After being a heavy coffee drinker I cold turkeyed it for 1.5 months, then switched to decaf. It didn't affect me that dramatically tbh, but it was still a good decision. 1st I don't get these annoying headaches just because I didn't drink my daily coffee (although didn't give decaf up for 2+ days yet), 2nd I'm much calmer, 3rd is slightly better sleep. Best, I like meditating and meditation is way easier when you are off caffeine, so that part is great. Worth it generally imo.
I’ve been taking L-theanine and only drinking 1 8oz. Cup of green tea in the morning….but I am trying to quit caffeine. I had kidney issues a few months ago and could not drink any caffeine at the time and I noticed that I felt steady energy through out the day and I had more motivation with no crash at 1pm. So, it might take me longer to “wake up” in the morning without my caffeine….but substitute the caffeine for a 10min full body stretch followed by either a brisk 10 min walk or cardio session like jumping jacks or running in place (for the winter months) if you can’t get outside. Everything in moderation and your body will thank you and be able to do the things you want it to do!
I took a caffine enriched sports supplement that was meant for extreme athletes, I had heart palpitations, shaking hands, felt sick and a massive headache. The effects could REALLY freak some people out and make them panic and maybe even cause a heart attack, I spent my youth in the party scene and took various substances so the heart palpitations didn't freak me out too much.
The researchers in the first study do not seem to restrict caffeine intake, which was 3x per day, to no later than for example 16:00. Which means that it could very well be that the third dose was taken too late and therefore would reduce sleep quality, resulting in the mentioned effects. This is even more imortant for higher caffeine doses like 150mg. We can't really generalize those findings to caffeine intake in general.
If it has any effect on you, maybe try taking your last cup earlier in the day, he gives some good time markers here so you can more or less guarantee that any notable dose is gone by the time you hit hour one of sleep.
I'm impressed Menno, too many times do I see people promote coffee even though it is bull, and most people don't tell the truth because they might lose viewers. Well done, you've earned my sub and respect :)
Yeah though this does not attempt and should not be taken as a full spectrum analysis of coffee, rather the focus here is clearly on caffeine, just like tea has its ups and downs, so does coffee and just about every other thing out there. there are still many healthy benefits in coffee but I would not promote those as a reason for drinking it and doubt anyone out there is consuming coffee for its benefits, its a pleasant and eventually addictive drink and that's why its on the trade market. My brother in law eats specific cruciferous vegetables daily, his doctor told him to stop because it has suppressed specific hormones in his body causing him to have some bad health markers - no jokes, normal as can be steamed veggies. . .
All I can say for me personally is that since giving up all caffeine 3 months ago, my sleep, focus, energy, endurance, skin, efficiency is beyond amazing. I’m not exaggerating just feel so good. And my anxiety issues are completely gone. Yes the first week quitting coffee was awful but just kept pushing through it. It’s really easy to justify using caffeine (I did for 16 years). But why not take the one month challenge and see for yourself?
2:18 damn I know that place, I worked there for 4 years. That’s Barcelona, near the Torre Agbar and Glories, the old Sellbytel or Webhelp I think they’re called nowadays
It would be great to explore alternatives to caffeine for improving wakefulness for those of us on variable schedules, if there are any that show promise. I work a regular job, for example, but play music at night. It would be great to have something with fewer negative consequences for sleep. All that comes to mind is nicotine.
I second this as someone in IT on graveyard shift working 10.5hr shifts, 40min commute both ways, and squeezing in 2-3 gym sessions per week. I know plenty of people busier than me who really struggle even with the caffeine. I'm sure many would love hear this expanded on. I know it would be hugely beneficial to me personally.
I think you could just have caffeine only as needed at a lower dose and at the beginning of your day as opposed to having it every day and you would be fine
matcha or green tea helps, if u want something with less caffeine. But if u want zero caffeine. Just try peruvian maca and spirulina in the morning, also a morning shot with lime, turmeric and ginger is amazing. Also I dont have anything besides fruits until noon. Helps a lot with having a lot of energy.
thank you for pointing out caffeine, saw some coffee haters that immediately jumped to the "coffee is the devil`s drink" conclusion, coffee is a drink with a mixed bag of good and bad, caffeine is a drug found in coffee and the studies clearly focused on our responses to that drug isolated.
eat more carbs, fruits, vegetables and nuts. sleep more. before my workouts i now eat 1-2 apples and a couple of handfuls of nuts, ive never felt better while exercising. i recommend trying before a heavy workout
Gotta change your diet I use to eat heavy for a long time, when I stopped eating so heavy I have so much more energy. Stay away from high carb meals, don’t over eat, drink more water. I will have to say in the beginning it’s difficult but if you push through the tiredness and don’t go to bed, when you do go to bed later at night you’ll end up having better sleep. Sometimes being tired is from being focused on something for too long, go for a walk or watch something then go back to work.
I have routines in my life that incorporate stimulants I am 99% sure is just placebo and yet since unchallenged they work to this day - if it does what you want then why challenge that short of a heath alert.
Lately I've figured that adding a stimulant to the system, even a mild one like caffeine, will increase the need for rest when the effect tapers off. This became apparent for me when battling poor mental health and was close to burn out. Was probably a combination of the poor sleep quality from caffeine, increased need for sleep because of caffeine induced hyperactivity and big stressors in life that pushed me there. Now I'm usually having only 1-2 cups filter coffee a day and the last one usually no later than 1 pm. With this regiment I rarely suspect any detrimental effects. Although, who knows for sure?
Haven't been drinking coffee regularly since my employee sent me to work at home because of covid. To me it always felt like drinking coffee in the morning is mostly a habit established at work.
Side issue: people with not-normal executive processing can react to stimulants differently. Test what works for you (or your teens), especially if ADHD etc. is in the family. Time of day also can be a surprising factor for those brains.
Hi! I just discovered your channel. There seems to be about 3 billions of videos about coffee or cafeine on youtube but you managed to make one that is different... and better than most. 👍👍👍 (one thumb wasn't enough)
I can do this with alcohol, non alcoholic beer on my side of the planet is great tasting, I love the taste and have not touched alcohol in over a decade, but decaf . . . your asking too much man!
What's there to dislike? It is good to be aware. And all of us do things that might not be optimal for health, knowing full well the impact on our bodies - smoke, drive too fast, live in the US... It is not cognitive dissonance but an evaluation of quality of life. In any case, I switched to decaf just a couple of months ago
I dunno i lived life with and without coffee and unless I drink alot of it I barely even notice a difference. But maybe that has something to do with ADHD.
I just have more questions. Is this with a neurotypical pool? As somebody with ADHD and on stimulants and also caffeine drinker i wonder the effects. Without it I'm not going to retain information anyway, so curious what the results would be with that type of sample group. Stimulants also "calm" me down, so I'd bbe curious if cortisol decreases for some with dopamine deficiency and could even increase muscle protein synthesis based on cortisol level changes accordingly.
Definitely strong individual response differences...my brother also has ADHD, and caffeine calms him down, too. It has the opposite effect on me, if I don't take L-theanine alongside it caffeine makes me jittery.
Thanks for the great content. I wish you touched upon the termodinamic effects of caffein, it is the only supplement I use besides protein powder. Some research say 3 cups of coffe burns about 70 calories a day
I believe the main benefit of caffeine is probably the psycho active effects more than the physical. There is data of the anti depressant effects it has, and it compares pretty well to Rx ones.
Awesome video! I quit caffeine cause i realized that it makes me super lethargic when not consuming it. Had it primarily in the mornings between 7 and 9 am. Since i do not consume it anymore my energy levels are going through the roof and i actually have issues getting tired at 10pm which is annoying in another way but well :D
yea im also having trouble getting tired enough to go to sleep early without caffeine, but i will try to do more workouts next week so i get more physically tired and can sleep easily.
I would like to see a study where they got an even distribution of individual caffeine-halftime/-clearance and the different genes regulating caffeines affinity to the receptors it's known to act uppon. Comparing effects of different doses after withdrawal and after habituation both acutely and long term. Does anyone know if a study like that exists?
I had to quit caffeine (abused it for decades) because it was giving me 1) erectile dysfunction (coffee d!*k, 2) it rekt my sleep, and 3) rekt my memory. I have been off of it for a few months and my body still in recovery…
Finding no dose response is just wild, as you said. I'd require more than just one study to believe that and I'm a bit surprised you included it. Do you have other corroborating evidence you didn't mention?
that statement makes me think you didn't quite get the point - it actually changes very little unless you have been using the drug caffeine in large amounts for very specific effects, because that's the only real take away, its not the best for those things and at worst it slightly impedes cognitive performance. . . drinking coffee however, totally unrelated.
@@ArnovanWyk-q2j you are wrong. Daily intake is quite bad. It's like smoking cigarettes, you need them to get to baseline mood. Before it was free, now you need the daily dose(s)
@@santiagobalado5643 Disagree, with your disagreement, your missing the point and hammering another one hard despite nobody arguing about it specifically.
@@ArnovanWyk-q2j That's the thing about science. It doesn't care you're addicted to caffeine and unwilling to give up past beliefs with the advent of new vetted data.
@@santiagobalado5643 nor does it care about your obsession with my or Menno`s caffeine addiction or about you thinking I'm somehow trying to find a work around, it cares about facts, something you are missing the point of completely, I urge you to go back and read the comments again, your shadow boxing the opponent only lives in your head. IF you think your making a point by belaboring caffeine addiction, your not. You are, on the contrary, proving my point and falling into a stereotype. Go bother someone with a crack addiction instead, Menno will continue to drink his energy drinks as he himself confesses, scientists will continue to debate the data, meanings and the implications and the world will continue to consume so much coffee that it is the only food product that can be stock traded. . . . here is a hint, there is a difference in talking about coffee as a whole product, its benefits and pit falls and talking about the extract called caffeine in isolation and its benefits and downfalls, something an astute scientist / troll such as yourself should have picked up on. . . coffee is not just the molecule caffeine that's` what I was talking about and the assumption you have been making is that its absolutely and unequivocally the same and should therefore be addressed as such, caffeine exists in many products including teas. . . caffeine was the focus not coffee in its completeness. . . I'm repeating myself so if you don't understand this. . . good luck with your life.
Green tea has 30-60 mg. Drip coffee 160 to 300 mg. So about 5 cups of green tea to get the caffeine in 1 cup of drip coffee. davidvs.blogspot.com/2006/11/caffeine-table.html
The jumping study isn't surprising. Jumping isn't as volitional as lifting weights, it's mostly reactive and governed by the GTO of your muscles. The best jumpers aren't consciously jumping really hard, they're using technique, sure, but the act of the jump is taken care of by muscular-tendon reactivity.
I take a pre-workout at 3:45am just 2-3 times a week. I mix up the company and they have between 300-400mg of caffeine. That is the only caffeine I drink all week. I personally can't stand coffee or soda. It doesn't seem to affect my sleep since it's 15 hours before bed and I don't have any addiction problems. I try to use it mainly on leg days. I saw a study that showed caffeine had the most benefits on lower body training days and did little when training upper body. I lift 4 days a week and 3 days cardio. The other lifting days I use more of a Nuero stim free product. I don't use anything for cardio days. Could be placebo or something else in the pre but I do feel I get fantastic work outs.
Menno, thanks for the clarity with these studies. Is there any way you could put together a video like this on nicotine use for performance to highlight possible benefits and risks in products like chewing gum that some people will use for physical or mental performance improvement? Maybe get into long term endothelial cell function impairment or not, etc.?
Thank you for producing videos. I think some extra data to show on screem about the studies you talk about would be good. Author names, methods, N, n, etc. Also going through some critiques would make sense to me before summarising. Many of the things you said sounded like "this is true" when it should be more: " this evidence suggests this.." Please and thank you.
Anectodally, when I quit coffee and sugar intake (3 cups of french press a day, 1 teaspoon sugar) colld turkey, I spent 2 days with shivers, brain fog and goosebumps. Felt like a heroin addict going into withdrawal..
I do appreciate the lack of dose response of caffeine. My pre-workout has around 150 mg of caffeine and that is plenty. I always wondered how I would feel if I took those pre-workouts that have 300 mg of caffeine, but I will continue to avoid.
How about cognitive benefits? I think Hubermeme mentioned something about even chronic caffeine use making you more sensitive to dopamine and increasing motivation.
I prioritize my sleep, I stay away from things containing chocolate and cocoa just to ensure a good sleep, I eat it in the morning, I drink green tea before training.I'm so obsessed, taking a nap makes more sense in the long run than drinking caffeine.
@@yeaveny3629 But thanks to the ltheanine feature it contains, it is better and it improves the quality of sleep. There is a research, read it and I only drink it on training days and drink chamomile tea on the other days.
so true, all you said. I like to take a lot of different drugs but always with lots of pauses so tolerance stays low and the effects stay great. Addiction sucks. Coffee I just do like once a month.
I'm curious as to the various mental attributes of the subjects of these studies, i.e. whether they screened for or included ADHD and other neurodivergencies(for lack of a better term) in their results, since we know that caffeine interacts with an ADHD brain differently.
I take 100 mg of caffeine in tablet form before my morning workout, three times per week. That's all I seem to need. I'm fine without it, but I do drag my tail a bit if I forget to take it before leaving for the gym, so it has become a bit of a habit/ritual for me.
So, I only drink about one cup of coffee per day, nearly 240ml which is the same of 8oz of coffee. Is that too much? And btw, I use 30g of coffee powder to brew it.
The positives of a little caffeine early in the day especially from proper fresh ground coffee or tea far outweigh the negatives! Polyphenols, antioxidants, fiber, relieving some depression and ADHD, mobilizing fatty acids for better fat burning etc. etc.!
When I drank coffee, I could not sleep until at least 12 hours after my last cup. Stopped cold turkey 1 month ago and no longer wake up multiple times to use the washroom, fall asleep within minutes, hence my awake time throughout the night is cut in half. I feel way better throughout the day as I no longer have afternoon crashes.
I wonder if some of these findings would be replicated depending on the way of ingesting caffeine. I.E. does a caffeine pill VS coffee vs tea work differently? I am thinking of tea in particular due to the presence of l-theanine, but also coffee which doesn't only have caffeine in it.
Quit caffeine 55 days ago, best health decision I've done in recent years. The difference is big for me. You only realize how good caffeine free life is when you finally experience it for yourself.
Hi Menno, thank you for your great content. I have a video request/suggestion for you based on your kickboxing background. How would you advise to best alter and optimise your weight-lifting in order to supplement your martial arts, in particular striking, i.e. to beome more explosive and powerful. Thank you.
Perhaps the sleep impairment data isn’t congruent to the level of habituation in the benefit studies, since when it’s no longer effectively stimulating beyond control, ie in the typical chronic consumption case, then sleep should no longer be impaired either right?
Menno, if I understood correctly, it would be ok if you have a single strong cup of coffee just once a week. This dosage would be below the 700mg of caffeine per week, preventing any significant establishment of tolerance? Thank you for the great information!
Thanks for the info, but perhaps at each mention and photo of a particular study, you might mention the sample size. This would help with putting things in context and save us some time. Thanks 😊
Ok while all that might be true. I am ABSOLUTELY ZONKED out of my mind on caffein right now, and while listening to this on my second monitor i just scored a 12 million plus hand in balatro.... So you tell me if its working or not.
I started drinking coffee 16 years ago and I've quit coffee 3 times. The last two times I was off it for months, and I noticed several benefits. I ended up slipping back to it because of the social aspect, but for anyone contemplating quitting here is a comprehensive list of what happened: -My mild social anxiety completely went away. It's now back :/ -My sleep drastically improved. After 3 weeks I started waking up feeling rested. -My skin got better - like it got more natural moisturizer. -My teeth became whiter. -Brainfog went away. I remember having way less tip of the tounge moments and being able to carry conversations better. My theory is that this is because of the sleep. -The afternon coffee hangover went away and I felt more productive with an even energy level throughout the day. -Weirdly enough I also remember feeling more empathetic towards everyone I met. -Got rich from not buying coffee. If you are a serious drinker like I was (4 - 7 cups a day) I recommend incrementally lowering the dose until you have 1 - 2 cups a day and then going cold turkey. First time I went cold turkey from 5 - 7 cups I got sweating with excruciating headaches. Protip: Go cold turkey on the beginning of a weekend or vacation. Writing this I've now convinced myself to quit again. This time it's for good.
@@SeuOu I have yet to watch the video, but afaik you're right. Matthew Walker is on record pointing out exactly how the benefits of coffee are not related to caffeine at all, it just happens to be a tremendously powerful anti-oxidant.
Coffee and tea in and of themselves are healthy substances, but the caffeine by far outweighs and negates any health benefit. Increased heart rate, blood pressure, cortisol (stress), adrenaline and norepinephrine (fight or flight) irritability, anxiousness and poor sleep quality are not conductive to a healthy life or longevity.
Really interesting! Its good to know you can still reap some mental benefits from caffeine within moderation. For me, coffee is mostly about the ritual of drinking something warm and soothing when I wake up and get ready for the day. I am also curious about “caffeine dehydrates you so you can’t count anything caffeinated towards your hydration goal”……truth or myth?
I’ve built tolerance up to the point I’m hitting 400-700mg of caffeine daily…I want to try cold turkey stopping to reset my tolerance but I’m wondering if you have any recommendations of dealing with withdrawal? Is tapering even beneficial? Or could I maybe do nicotine for the week I’m not consuming caffeine?
Fresh coffee in hand. Fuck up my day Menno
Just don’t have 5 cups a day and you’ll be fine brother
Now that's the attitude I like to see!
you just de-fucks up your behaviour towards your body :D
I swear I was brewing my coffee just after I finished one iced americano 😂
fuck coffee
Im not addicted to coffee. I just get these really bad headaches when i stop drinking it. 😂
🤣 Likewise
It’s a weird phenomena. Somebody should do a study.
@@halbrittit's because caffeine is vasoconstrictive. So quitting causes your blood vessels in your head to expand more than you're used to, causing a headache.
@@nathanligon6666not that simple.
Alcohol is a vasodilator yet you dont get a headache after a beer or two.
I drink coffee every day but I can quit for a couple weeks with zero withdrawal effects.
You've heard of clickbait titles, now get ready for existential dread intros
Hehe. Caffeine failure--the existential threat.
Other than losing sight in one eye I was fine. Could have been the 4 lbs of cheese I ate, though. Dreading the excessive cheese pre workout studies video.
I need Dr Mike to explain this video to me
We need the power thumb head blink analogies for our 2iq brains
@@brendantoo5937 yes please
@@brendantoo5937Wow that was a perfect explanation
Coffee bad if drink all time. Get person make coffee. They no say how much and they poor so cannot afford much. Better, get liar that fool you all time and they give no caffeine but lie very well. Mom say being dumb bad, but dumb good if fooled to thinking have super power drinks.
Yeah, me too. Guess I'm just a stupid coffee addict
Since in the first study they took caffeine 3 times a day and the second study notes that you shouldn't take any caffeine 9h or less before bedtime, the deterioration of memory might simply be due to lower quality sleep because they take the last dose in the late afternoon. For me I generally don't drink coffee, but if then only when either long distance driving to avoid getting tired due to the monotone stimulus or when I slept too little, but not directly in the morning when the cortisol spike keeps me awake anyways but around noon to prevent the dip and post lunch tiredness
They made sure that the last dose was taken 8 hours after waking, which is 10 hours before bed.
This is an example of a good follow-up study pilot possibility. Wish they could afford larger and more diverse study groups.
My own personal experience is that caffeine seems to impact me for a longer time than the average person. So in my case, drinking around noon can keep me up for a day or so at times (a day as in 20 hours perhaps). That's another limitation of studies. If they observe a lot of variability in people's reactions to caffeine, then the "average" result is not relevant to most people. Kind of like if you have a fatal allergy to peanut butter and 99% of other people do not. What happens to the average person is not of much use to you. You either die or not. You do not 50% die.
So the thing about health advice is determining just how relevant these things seem to you specifically. Ultimately, we have to experiment on ourselves, just as you have done, to determine your own optimal use of caffeine in your day.
You just have to be aware of perceived benefit v. actual benefit as one thing that Menno's studies he cites elsewhere is that the two can be vastly different at times! So we need to get some objective indicators, take enough control of our environment to limit outside factors interfering and maybe an outside unbiased observer to keep us honest.
When I read "cortisol spike" (delay coffee) in the morning, I know exactly where they're getting their information from.
I realized this about 5 years ago when I received a tracker as a gift. At that time I drank quite a few espressos throughout the day and through the tracker I realized that I slept long enough but the quality was very poor. I followed this up for several weeks until I realized that it was the caffeine. The first few weeks without coffee were hard, but after about 3 to 4 weeks my sleep quality improved noticeably. I didn't notice it through the day, but getting up was much more enjoyable and workouts that were previously incredibly hard and exhausting were suddenly relatively easy.
The recovery felt like it accelerated by 200%
3 to 4 weeks ay? I'm one week in. I was thinking of seeing if i qualify for methadone a couple of days ago.... lower back and leg pain was ridiculous. Sciatic nerve they tell me. That's settled now.
Already sleeping better, thinking clearer. Just waiting for the borderline manic energy to kick back in..little too mellow for my liking at the minute.
I heard a few people mention that muscle soreness completely disappeared after they gave the coffee away. That got me over the line to give it a crack.
You're very lucky. I went a year without caffeine. It was the worst year of my adult life.
I worked at a coffee shop since I was 15. I finally cut caffeine out of my life when I was 35 and it was the best decision I’ve ever made. I have more energy than I’ve ever had 💪💪💪
i might try it after this vid 😮
That’s a placebo effect
I am on my second week of 1/2 c of coffee and no stim workout coming from a pot plus stim work outs 😳
I've done caffeine cuts. Honestly I don't notice any difference, but then I was ever only a 1 single shot of espresso in the morning kind of guy so I don't think I drank enough of it to have any effect on me.
Same here. My energy feels pretty constant throughout the day, whereas before I would always crash in the afternoon and if I gave in and had 1 cup when I crashed, I would be up until 1 or 2 am.....then the cycle continues.....
Would love to see you do a deep dive on placebo as it’s one of the most fascinating topics
Big pharma will NOT let him get away with it.
Agreed. Maybe Affirmation bias as well
I would enjoy a series on how studies in general are conducted from Brainy Chad Menno here. It has been a while since I have been in school and could use a refresher for sure. Placebo effects and other biases would fit into that series quite nicely.
Yes, especially voluntary, self applied placebo.
Read Menno's book! The science of self control. Even more fascinating are nocebos... scary af!
Swapped my coffee for decaf. I open my eyes in the morning and I’m wide awake ready to go. And I sleep deeply and have intense dreams.
Decaf generally still has caffeine
@@istuff4137 I’m aware of that. But no where near as much as 70mg
stop being a pedant, it’s almost entirely removed. the amount left is basically negligible
@@istuff4137 Less than 1 percent.
Don’t look up how they achieve decaf coffee…
Caffeine ≠ Coffee. Coffee also contains other chemical compounds like epicatechins, polyphenols, and trigonelline which all together may contribute to different effects on the brain than just isolated caffeine alone.
Ding ding, this is perhaps a short sighted comparison video not taking into account such possible important details. I was going to say this until I read your post. Coffee provides a wealth of seemingly beneficial chemicals far beyond just caffeine.
People also pour milk into it, and cows step in their own shit. Nasty
@@peterledrew2556 Just drink decaff?
Interesting point. I wonder if studies have been conducted comparing caffeine and caffeinated coffee.
@@SeuOuDecaf causes mental degradation for me. From Dunkin Donuts to Keurig Green Mtn brand. Alas.
Thank you Menno. Great to FINALLY see some long-tern effects and that you take the trouble to call real-reality indeed, REAL REALITY!!
Every year I quit coffee cold turkey for a month during the month of Ramadan. The first week is very very tough, headache muscles and joints pain, insomnia, and anxiety, but I get mental clarity, better sleep, and a lot of energy during the remaining 3 weeks of the month.
I love coffee and I usually drink 250 - 300 mg once in the morning.
It's not like you could actually learn from the whole annual ordeal, right?
Menno - the placebo/nocebo effect and perceived effect of a substance being greater than pharmacodynamic one goes deeper than just caffeine. I recall a study using a sister compound of fentanyl about 15-20 years ago to examine that very effect.
Participants were hooked up to an IV and asked to rate a pain stimulus. They rated it again as they were told they were being given the infusion, and also when told it would be wearing off. No surprise that the scores were moderate at the start, low pain with the infusion and highest when it was wearing off. What they weren't told is that the infusion was at a constant rate throughout and started before they even treated the initial pain stimulus. They performed fMRIs on them and found different neural pathways were activated depending on the type of expectation.
I sadly can't remember enough specific details to find the paper and link it, but I recall it was a decent study in a recognised psychology journal.
It does suggest that the placebo/nocebo effect can occur not just with inactive drugs but also with those considered so strong that the psychological effect would be thought to be negligible compared to the pharmacodynamic one
You can just think the pain away as well. I use this for stretching and sometimes during lifting and it helps performance. There was also that trial comparing dianabol and placebo and the placebo group gained almost as much strength as the dianabol group.
The complexities of placebo/nocebo effect are just kind of mind boggling. We want to rely on science as much as possible, but the wise man still has to answer many health questions with "I don't know for sure, but maybe this will work . . . " And that is the most he can say. Even a perfect study will find a range of results most of the time. (Death studies from direct sources are a pleasure because either you die or live . . . .). And that means that there were different results for different people. Until they can define why the results were not the same for everybody, there must be some kind of factor not accounted which you personally may share. So almost always, we can only say "Maybe this will work . . ."
Overwhelming results one way or the other are often pretty reliable if the study is large enough I suppose. And going back to explain discrepancies, if possible, seems like it would be useful--some studies will try to do that. When push comes to shove though, we know that no medicine can say it works for everybody and there are always a host of possible (even if not likely) side effects that are required to be listed. At that level, at least, we know no person is the perfectly average person.
As a lifetime coffee enjoyer a few months back I started waiting 90 minutes in the morning before having my coffee since I read that to get any effect you need to let some adenosine bind to its receptors first.
After just a few days I stopped drinking coffee entirely because I was already awake and alert from waiting 90 minutes. I missed the taste but it stands to reason that something so stimulating chronically probably isn't optimal for your health and/or mood.
I could go decaf but honestly I'm liking the reduced daily acidity for my gut and teeth.
If I have a shit morning I might have one rarely and not only is it much more effective but I also feel better overall.
Sleep really should be everyone's number one priority to be honest.
Been switching to 1 cup of coffee in the morning and decaf rest of the time, have enjoyed the pivot thus far. Still get the enjoyment of sipping something delicious but have seen sleep improvement
Agreed, decaf is great and I hope options for "good" decaf coffee continue to improve.
Decaffeinated coffee is disgusting. Have a look at what is used to remove the caffeine. NOT good stuff.
@@Auxified BS, nowadays coffee is decafeinated with perfectly non toxic methods.
The experiment was a placebo vs. the equivalent of 5 cups of coffee a day, a huge 450 mg. Most people just drink 1 simple cup of coffee and have no ill effects but rather many good effects including decreased non-alcoholic, fatty liver disease. Keep on doing what you're doing ~~ 1 cup is so beneficial.
Hello, Menno. These are interesting studies. However, I have found the following conclusion in 2019-th umbrella meta-analysis "Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses":
"The performance-enhancing effects of caffeine on: (A) muscle endurance, (B) muscle strength, (C) anaerobic power and (D) aerobic endurance were supported by moderate-to-high
quality reviews and moderate quality of evidence. ... The magnitude of the effect of caffeine is generally greater for aerobic as compared with anaerobic exercise."
Are we supposed to stick to meta-analyses to understand some topic? Should I care whether caffeine gives placebo effect or "real" effect, if it works? Also how can I know what was the quality of studies you presented until I actually read them in full and have sufficient capacity to understand them? Just interesting your thoughts on this and around.
Thanks for this Menno. I'm off coffe because I've felt the immense impact it had on my sleep. It was clear for me that the disruption of the adenosine system is something that is not natural and it might not benefit humans in long term. Also i've read that caffeine consumption reduces blood flow into the brain, another aspect that got me thinking on leaning off caffeine.
I truly believe that as any other substance, caffeine it not meant to be drank in everyday life. We humans have this tendency to become addicts (all of us) and we made a ritual of coffee. I've went to decaff because I love the taste of coffe and the ritual, and it also has the antioxidants as regular coffe, but it does not impact sleep quality and quantity.
I'm glad you are sharing this information regardless of what people will think. Because it goes against mainstream culture.
Thanks for sticking to the truth and sharing it with us.
2 months ago, I stopped drinking soda. A week later, I replaced my daily pot of coffee with 2 cups of green tea. By the end of the first month, I was down to a cup of green tea every few days.
I also reduced sugar consumption to a minimum.
I no longer wake up groggy, where the grog used to last hours. My energy levels are consistent all day long. My brain is never foggy.
Ill never go back.
The information here is stellar. Very actionable
You are right, I didn't want to hear this. I am going to try 10 days without caffeine and see if my sleep improves; according to my sleep tracking, my sleep is rarely better than fair. The uncomfortable truths through objective thought and experimentation is a long way to define one large aspect of wisdom. Thanks Menno.
It interferes with deep restful sleep. Just don't drink it within 8 hours of going to bed and you'll be fine.
@@krane15 I've tried no caffeine 8 hours before sleep for 30 days and it barely moves the needle. I am hoping that I could require a reset where I don't drink caffeine for more than a couple days in the last 30-ish years. I've also been tested for sleep apnea a couple times; once in October of last year and once when I was in my 20's. In any case, saying that I will be successful with your suggestion was premature with the information you had and it could be something else all together.
I just dramatically dropped my caffeine intake 2 weeks ago and am sleeping much better. Now I have a coffee in the morning, and maybe a diet soda before noon, and Sundays completely off. (Won't go into the insanity before heh)
Good luck to you.
I was a poor sleeper. I was up every night for ~hour. I stopped having an early afternoon coffee and my sleep was so much better. Rarely wake up now. I only have one cup of coffee in the morning - that would be hard to cut out! The change was immediate so it give it a try.
@@the-first-joeas mentioned in this video, even one strong coffee in the morning can affect your sleep.
As a hint, try water with a bit of magnesium and maybe a splash of apple cider vinegar half hour before bed.
How did your experiment go?
After being a heavy coffee drinker I cold turkeyed it for 1.5 months, then switched to decaf. It didn't affect me that dramatically tbh, but it was still a good decision. 1st I don't get these annoying headaches just because I didn't drink my daily coffee (although didn't give decaf up for 2+ days yet), 2nd I'm much calmer, 3rd is slightly better sleep. Best, I like meditating and meditation is way easier when you are off caffeine, so that part is great. Worth it generally imo.
Definitely agree esp meditation is damn hard when caffeinated
I’ve been taking L-theanine and only drinking 1 8oz. Cup of green tea in the morning….but I am trying to quit caffeine. I had kidney issues a few months ago and could not drink any caffeine at the time and I noticed that I felt steady energy through out the day and I had more motivation with no crash at 1pm. So, it might take me longer to “wake up” in the morning without my caffeine….but substitute the caffeine for a 10min full body stretch followed by either a brisk 10 min walk or cardio session like jumping jacks or running in place (for the winter months) if you can’t get outside. Everything in moderation and your body will thank you and be able to do the things you want it to do!
I took a caffine enriched sports supplement that was meant for extreme athletes, I had heart palpitations, shaking hands, felt sick and a massive headache.
The effects could REALLY freak some people out and make them panic and maybe even cause a heart attack, I spent my youth in the party scene and took various substances so the heart palpitations didn't freak me out too much.
The researchers in the first study do not seem to restrict caffeine intake, which was 3x per day, to no later than for example 16:00. Which means that it could very well be that the third dose was taken too late and therefore would reduce sleep quality, resulting in the mentioned effects. This is even more imortant for higher caffeine doses like 150mg. We can't really generalize those findings to caffeine intake in general.
150mg "higher" lol
The only thing that worries me is the sleep aspect. That alone is making me think about quitting or at least decreasing my amount greatly.
If it has any effect on you, maybe try taking your last cup earlier in the day, he gives some good time markers here so you can more or less guarantee that any notable dose is gone by the time you hit hour one of sleep.
I'm impressed Menno, too many times do I see people promote coffee even though it is bull, and most people don't tell the truth because they might lose viewers. Well done, you've earned my sub and respect :)
Yeah though this does not attempt and should not be taken as a full spectrum analysis of coffee, rather the focus here is clearly on caffeine, just like tea has its ups and downs, so does coffee and just about every other thing out there. there are still many healthy benefits in coffee but I would not promote those as a reason for drinking it and doubt anyone out there is consuming coffee for its benefits, its a pleasant and eventually addictive drink and that's why its on the trade market.
My brother in law eats specific cruciferous vegetables daily, his doctor told him to stop because it has suppressed specific hormones in his body causing him to have some bad health markers - no jokes, normal as can be steamed veggies. . .
Next youre going to say my cocaine is bad
All I can say for me personally is that since giving up all caffeine 3 months ago, my sleep, focus, energy, endurance, skin, efficiency is beyond amazing. I’m not exaggerating just feel so good. And my anxiety issues are completely gone. Yes the first week quitting coffee was awful but just kept pushing through it. It’s really easy to justify using caffeine (I did for 16 years). But why not take the one month challenge and see for yourself?
2:18 damn I know that place, I worked there for 4 years. That’s Barcelona, near the Torre Agbar and Glories, the old Sellbytel or Webhelp I think they’re called nowadays
It would be great to explore alternatives to caffeine for improving wakefulness for those of us on variable schedules, if there are any that show promise. I work a regular job, for example, but play music at night. It would be great to have something with fewer negative consequences for sleep. All that comes to mind is nicotine.
You could opt for a fasting protocol. It results in more stable blood sugar levels which keep you more alert.
An apple. No joke. Far superior to coffee for waking you up. Try it 👍
I second this as someone in IT on graveyard shift working 10.5hr shifts, 40min commute both ways, and squeezing in 2-3 gym sessions per week.
I know plenty of people busier than me who really struggle even with the caffeine. I'm sure many would love hear this expanded on. I know it would be hugely beneficial to me personally.
I think you could just have caffeine only as needed at a lower dose and at the beginning of your day as opposed to having it every day and you would be fine
matcha or green tea helps, if u want something with less caffeine. But if u want zero caffeine. Just try peruvian maca and spirulina in the morning, also a morning shot with lime, turmeric and ginger is amazing. Also I dont have anything besides fruits until noon. Helps a lot with having a lot of energy.
I quit meth and heroin but i cant stop drinking Coffee.😢. But im down to 10 cups a day. 😅
You're addicted. Just try reducing it. If you're serious, 10 cups is far too much. Two cup/day is fine.
LOL - Same
Easy. Get back on meth and heroin just a few months as a substitution for coffee, then stop again.
@@fastingman4726 Me too!
I think caffeine is the lesser of two evils here. If it helps you psychologically then just drink coffee
How do u account for dozens do studies which have people safely and optimally on 3-4 cups a day .
Wow. Finally some detailed real life applicapble studies about caffeine.
thank you for pointing out caffeine, saw some coffee haters that immediately jumped to the "coffee is the devil`s drink" conclusion, coffee is a drink with a mixed bag of good and bad, caffeine is a drug found in coffee and the studies clearly focused on our responses to that drug isolated.
God... this 20 participant trials need to be banned for everyones sanity. So much nonsense produced like that.
What?????
You want a proper sample size or something?...
Would you like to pay for 1000 participant studies?
Any study is valuable, if nothing else it shows a potential direction to study more.
I suppose anecdote is more reliable
@@jerppazz4525no. Not any study is valuable.
20 is like a pilot. Quickly gets expensive conducting larger scale ones
Any replacement suggestions for being tired mid-day and in my morning workouts?
naps
eat more carbs, fruits, vegetables and nuts. sleep more. before my workouts i now eat 1-2 apples and a couple of handfuls of nuts, ive never felt better while exercising. i recommend trying before a heavy workout
Gotta change your diet I use to eat heavy for a long time, when I stopped eating so heavy I have so much more energy. Stay away from high carb meals, don’t over eat, drink more water. I will have to say in the beginning it’s difficult but if you push through the tiredness and don’t go to bed, when you do go to bed later at night you’ll end up having better sleep. Sometimes being tired is from being focused on something for too long, go for a walk or watch something then go back to work.
I'm trying to quit coffee but since i stopped my sleep is worse than when i was drinking coffee daily, hope my sleep gets better in the next weeks
So how does caffeine than work for ADD/ADHD does it have more positive effects compared to the longterm problems?
Wow!! Okay I can see this placebo effect thing. Sometimes I just take coffee or pre-workout for a mental boost.
In theory you can create this mental boost without substances... If you figure it out let me know.
I have routines in my life that incorporate stimulants I am 99% sure is just placebo and yet since unchallenged they work to this day - if it does what you want then why challenge that short of a heath alert.
Lately I've figured that adding a stimulant to the system, even a mild one like caffeine, will increase the need for rest when the effect tapers off. This became apparent for me when battling poor mental health and was close to burn out. Was probably a combination of the poor sleep quality from caffeine, increased need for sleep because of caffeine induced hyperactivity and big stressors in life that pushed me there. Now I'm usually having only 1-2 cups filter coffee a day and the last one usually no later than 1 pm. With this regiment I rarely suspect any detrimental effects. Although, who knows for sure?
Haven't been drinking coffee regularly since my employee sent me to work at home because of covid. To me it always felt like drinking coffee in the morning is mostly a habit established at work.
I already knew most of this! But I also like coffee. Very much!
Side issue: people with not-normal executive processing can react to stimulants differently. Test what works for you (or your teens), especially if ADHD etc. is in the family. Time of day also can be a surprising factor for those brains.
Yeah I got dat ADHD brain 🧠 😅
Hi! I just discovered your channel. There seems to be about 3 billions of videos about coffee or cafeine on youtube but you managed to make one that is different... and better than most. 👍👍👍 (one thumb wasn't enough)
Happy your page is growing, you deserve it
What about caffeine benefits for COGNITIVE tasks such as JIUJITSU, MAUY TAI, STUDYING, TEST, etc.
caffeine sucks
For the ones like me who just love the smell and taste of cofee, organic-decaf’ is quite nice solution 👍
I can do this with alcohol, non alcoholic beer on my side of the planet is great tasting, I love the taste and have not touched alcohol in over a decade, but decaf . . . your asking too much man!
What's there to dislike? It is good to be aware. And all of us do things that might not be optimal for health, knowing full well the impact on our bodies - smoke, drive too fast, live in the US... It is not cognitive dissonance but an evaluation of quality of life. In any case, I switched to decaf just a couple of months ago
driving in general is accepting risk of death on road
if you can avoid risk why not do it?
I dunno i lived life with and without coffee and unless I drink alot of it I barely even notice a difference. But maybe that has something to do with ADHD.
Is there also habituation in regards to the weight loss benefits of caffeine?
I just have more questions. Is this with a neurotypical pool? As somebody with ADHD and on stimulants and also caffeine drinker i wonder the effects. Without it I'm not going to retain information anyway, so curious what the results would be with that type of sample group. Stimulants also "calm" me down, so I'd bbe curious if cortisol decreases for some with dopamine deficiency and could even increase muscle protein synthesis based on cortisol level changes accordingly.
Definitely strong individual response differences...my brother also has ADHD, and caffeine calms him down, too. It has the opposite effect on me, if I don't take L-theanine alongside it caffeine makes me jittery.
Thanks for the great content. I wish you touched upon the termodinamic effects of caffein, it is the only supplement I use besides protein powder. Some research say 3 cups of coffe burns about 70 calories a day
I believe the main benefit of caffeine is probably the psycho active effects more than the physical. There is data of the anti depressant effects it has, and it compares pretty well to Rx ones.
Coffee is my antidepressant of choice. Also cigars occasionally. i see it as better than going on some prescription.
how does this apply to caffeine from green-, blacktee or matcha, since working mechanism is slighly different from coffee?
Awesome video! I quit caffeine cause i realized that it makes me super lethargic when not consuming it. Had it primarily in the mornings between 7 and 9 am. Since i do not consume it anymore my energy levels are going through the roof and i actually have issues getting tired at 10pm which is annoying in another way but well :D
yea im also having trouble getting tired enough to go to sleep early without caffeine, but i will try to do more workouts next week so i get more physically tired and can sleep easily.
I would like to see a study where they got an even distribution of individual caffeine-halftime/-clearance and the different genes regulating caffeines affinity to the receptors it's known to act uppon. Comparing effects of different doses after withdrawal and after habituation both acutely and long term. Does anyone know if a study like that exists?
At this point I think any placebo study is going to impress me without fail until I die. This is incredible.
I had to quit caffeine (abused it for decades) because it was giving me 1) erectile dysfunction (coffee d!*k, 2) it rekt my sleep, and 3) rekt my memory. I have been off of it for a few months and my body still in recovery…
Finding no dose response is just wild, as you said. I'd require more than just one study to believe that and I'm a bit surprised you included it. Do you have other corroborating evidence you didn't mention?
Watching this as I sip on my morning coffee ☕️
you rebel you
450mg is passed the point where caffeine increases life expectancy. The highest increase is at 1 drinks worth and at 4 it goes back to average
Thank you for sharing, this changes everything!
that statement makes me think you didn't quite get the point - it actually changes very little unless you have been using the drug caffeine in large amounts for very specific effects, because that's the only real take away, its not the best for those things and at worst it slightly impedes cognitive performance. . . drinking coffee however, totally unrelated.
@@ArnovanWyk-q2j you are wrong. Daily intake is quite bad. It's like smoking cigarettes, you need them to get to baseline mood. Before it was free, now you need the daily dose(s)
@@santiagobalado5643 Disagree, with your disagreement, your missing the point and hammering another one hard despite nobody arguing about it specifically.
@@ArnovanWyk-q2j That's the thing about science. It doesn't care you're addicted to caffeine and unwilling to give up past beliefs with the advent of new vetted data.
@@santiagobalado5643 nor does it care about your obsession with my or Menno`s caffeine addiction or about you thinking I'm somehow trying to find a work around, it cares about facts, something you are missing the point of completely, I urge you to go back and read the comments again, your shadow boxing the opponent only lives in your head.
IF you think your making a point by belaboring caffeine addiction, your not. You are, on the contrary, proving my point and falling into a stereotype. Go bother someone with a crack addiction instead, Menno will continue to drink his energy drinks as he himself confesses, scientists will continue to debate the data, meanings and the implications and the world will continue to consume so much coffee that it is the only food product that can be stock traded. . . . here is a hint, there is a difference in talking about coffee as a whole product, its benefits and pit falls and talking about the extract called caffeine in isolation and its benefits and downfalls, something an astute scientist / troll such as yourself should have picked up on. . . coffee is not just the molecule caffeine that's` what I was talking about and the assumption you have been making is that its absolutely and unequivocally the same and should therefore be addressed as such, caffeine exists in many products including teas. . . caffeine was the focus not coffee in its completeness. . . I'm repeating myself so if you don't understand this. . . good luck with your life.
Does green tea vs coffee make any difference?
Green tea has 30-60 mg.
Drip coffee 160 to 300 mg.
So about 5 cups of green tea to get the caffeine in 1 cup of drip coffee.
davidvs.blogspot.com/2006/11/caffeine-table.html
Mike Mentzer once again ahead of his time. Meth now clearly seems more effective
The jumping study isn't surprising. Jumping isn't as volitional as lifting weights, it's mostly reactive and governed by the GTO of your muscles. The best jumpers aren't consciously jumping really hard, they're using technique, sure, but the act of the jump is taken care of by muscular-tendon reactivity.
Thoughts on non stimulant pre workout? Just a waste of money?
Love the content Menno!
REcent studies show that caffiene turns you ginger over time, from the ground up. This guy is lucky he gave it up just in time!
I take a pre-workout at 3:45am just 2-3 times a week. I mix up the company and they have between 300-400mg of caffeine. That is the only caffeine I drink all week. I personally can't stand coffee or soda. It doesn't seem to affect my sleep since it's 15 hours before bed and I don't have any addiction problems. I try to use it mainly on leg days. I saw a study that showed caffeine had the most benefits on lower body training days and did little when training upper body. I lift 4 days a week and 3 days cardio. The other lifting days I use more of a Nuero stim free product. I don't use anything for cardio days. Could be placebo or something else in the pre but I do feel I get fantastic work outs.
Menno, thanks for the clarity with these studies. Is there any way you could put together a video like this on nicotine use for performance to highlight possible benefits and risks in products like chewing gum that some people will use for physical or mental performance improvement? Maybe get into long term endothelial cell function impairment or not, etc.?
Thank you for producing videos. I think some extra data to show on screem about the studies you talk about would be good. Author names, methods, N, n, etc. Also going through some critiques would make sense to me before summarising. Many of the things you said sounded like "this is true" when it should be more: " this evidence suggests this.."
Please and thank you.
What about pre workout 300mg before bed? Would this still be 13hrs or would it be longer as it’s higher than 200mg???
Anectodally, when I quit coffee and sugar intake (3 cups of french press a day, 1 teaspoon sugar) colld turkey, I spent 2 days with shivers, brain fog and goosebumps. Felt like a heroin addict going into withdrawal..
Is there anything you would recommend, or use yourself, as a pre workout (that does not contain caffeine)?
I do appreciate the lack of dose response of caffeine. My pre-workout has around 150 mg of caffeine and that is plenty. I always wondered how I would feel if I took those pre-workouts that have 300 mg of caffeine, but I will continue to avoid.
How about cognitive benefits? I think Hubermeme mentioned something about even chronic caffeine use making you more sensitive to dopamine and increasing motivation.
I prioritize my sleep, I stay away from things containing chocolate and cocoa just to ensure a good sleep, I eat it in the morning, I drink green tea before training.I'm so obsessed, taking a nap makes more sense in the long run than drinking caffeine.
green tea contains caffeine so...
@@yeaveny3629 But thanks to the ltheanine feature it contains, it is better and it improves the quality of sleep. There is a research, read it and I only drink it on training days and drink chamomile tea on the other days.
@@yeaveny3629 My advice is to get your caffeine from green tea, l theanine improves your sleep quality.
In that case, guess what happens when you do both? Hint: they work synergistically together.
@@yeaveny3629 Thanks to the l theanine contained in green tea, you kill 2 birds with one stone, it improves your sleep quality.
so true, all you said. I like to take a lot of different drugs but always with lots of pauses so tolerance stays low and the effects stay great. Addiction sucks. Coffee I just do like once a month.
Holly hell, I am shwitching to Decaf ASAP to improve my objective schleep.
I'm curious as to the various mental attributes of the subjects of these studies, i.e. whether they screened for or included ADHD and other neurodivergencies(for lack of a better term) in their results, since we know that caffeine interacts with an ADHD brain differently.
Any thoughts on the supposed hunger suppression of caffeine?
I take 100 mg of caffeine in tablet form before my morning workout, three times per week. That's all I seem to need. I'm fine without it, but I do drag my tail a bit if I forget to take it before leaving for the gym, so it has become a bit of a habit/ritual for me.
So, I only drink about one cup of coffee per day, nearly 240ml which is the same of 8oz of coffee. Is that too much? And btw, I use 30g of coffee powder to brew it.
The positives of a little caffeine early in the day especially from proper fresh ground coffee or tea far outweigh the negatives! Polyphenols, antioxidants, fiber, relieving some depression and ADHD, mobilizing fatty acids for better fat burning etc. etc.!
Caffeine is not synonymous with those things. Almost all of the plant component benefits can be had by eating vegetables and fruits
When I drank coffee, I could not sleep until at least 12 hours after my last cup. Stopped cold turkey 1 month ago and no longer wake up multiple times to use the washroom, fall asleep within minutes, hence my awake time throughout the night is cut in half. I feel way better throughout the day as I no longer have afternoon crashes.
Can you please do a video on non stim pre workout ingredients
I wonder if some of these findings would be replicated depending on the way of ingesting caffeine. I.E. does a caffeine pill VS coffee vs tea work differently? I am thinking of tea in particular due to the presence of l-theanine, but also coffee which doesn't only have caffeine in it.
Menno, do you have any content on how to heal and regenerate faster? Not only the muscle but the nerves? Thanks!
Quit caffeine 55 days ago, best health decision I've done in recent years. The difference is big for me. You only realize how good caffeine free life is when you finally experience it for yourself.
Hi Menno, thank you for your great content. I have a video request/suggestion for you based on your kickboxing background. How would you advise to best alter and optimise your weight-lifting in order to supplement your martial arts, in particular striking, i.e. to beome more explosive and powerful. Thank you.
Will put that on my list of video ideas.
@@menno.henselmans Thank you.
Perhaps the sleep impairment data isn’t congruent to the level of habituation in the benefit studies, since when it’s no longer effectively stimulating beyond control, ie in the typical chronic consumption case, then sleep should no longer be impaired either right?
Menno, if I understood correctly, it would be ok if you have a single strong cup of coffee just once a week. This dosage would be below the 700mg of caffeine per week, preventing any significant establishment of tolerance? Thank you for the great information!
Thanks for the info, but perhaps at each mention and photo of a particular study, you might mention the sample size. This would help with putting things in context and save us some time.
Thanks 😊
Thought you were going to say with one acception: Jamie Vardy at 12:20
I laughed hard on your friend almost hospitalising you with a cup of super-strong cofee 😂
Ok while all that might be true. I am ABSOLUTELY ZONKED out of my mind on caffein right now, and while listening to this on my second monitor i just scored a 12 million plus hand in balatro.... So you tell me if its working or not.
I started drinking coffee 16 years ago and I've quit coffee 3 times. The last two times I was off it for months, and I noticed several benefits. I ended up slipping back to it because of the social aspect, but for anyone contemplating quitting here is a comprehensive list of what happened:
-My mild social anxiety completely went away. It's now back :/
-My sleep drastically improved. After 3 weeks I started waking up feeling rested.
-My skin got better - like it got more natural moisturizer.
-My teeth became whiter.
-Brainfog went away. I remember having way less tip of the tounge moments and being able to carry conversations better. My theory is that this is because of the sleep.
-The afternon coffee hangover went away and I felt more productive with an even energy level throughout the day.
-Weirdly enough I also remember feeling more empathetic towards everyone I met.
-Got rich from not buying coffee.
If you are a serious drinker like I was (4 - 7 cups a day) I recommend incrementally lowering the dose until you have 1 - 2 cups a day and then going cold turkey. First time I went cold turkey from 5 - 7 cups I got sweating with excruciating headaches. Protip: Go cold turkey on the beginning of a weekend or vacation.
Writing this I've now convinced myself to quit again. This time it's for good.
What about the health benefits that are proven with tea and coffee consumption
Not due to the caffeine content...it's the polyphenols etc. they contain. Just drink the decaf versions, get the benefits and avoid the downside.
@@SeuOu I have yet to watch the video, but afaik you're right. Matthew Walker is on record pointing out exactly how the benefits of coffee are not related to caffeine at all, it just happens to be a tremendously powerful anti-oxidant.
Coffee and tea in and of themselves are healthy substances, but the caffeine by far outweighs and negates any health benefit. Increased heart rate, blood pressure, cortisol (stress), adrenaline and norepinephrine (fight or flight) irritability, anxiousness and poor sleep quality are not conductive to a healthy life or longevity.
@@SeuOu you might want to review the chemicals involved in the decaf process
I get brutal headaches if my caffeine intake is inconsistent. It can always be remedied by good ole Advil, though.
Thats caffeine withdrawal, it goes away if go cold turkey or taper off your consumption
Really interesting! Its good to know you can still reap some mental benefits from caffeine within moderation. For me, coffee is mostly about the ritual of drinking something warm and soothing when I wake up and get ready for the day. I am also curious about “caffeine dehydrates you so you can’t count anything caffeinated towards your hydration goal”……truth or myth?
Caffeine is addicting, and there's no way around that. Just limit your intake and you'll be fine.
Myth.
I’ve built tolerance up to the point I’m hitting 400-700mg of caffeine daily…I want to try cold turkey stopping to reset my tolerance but I’m wondering if you have any recommendations of dealing with withdrawal? Is tapering even beneficial? Or could I maybe do nicotine for the week I’m not consuming caffeine?
What about the other health benefits?