Drink Coffee Right When You Wake Up (why experts have been wrong)
Summary
TLDRThis video debunks the popular trend of waiting 30-120 minutes before consuming caffeine in the morning, arguing that recent evidence shows it's unnecessary. The speaker explains that caffeine's effect on cortisol spikes and adenosine levels doesn't vary based on when it's consumed. Rather than negatively impacting your body in the morning, caffeine can be enjoyed right after waking up. The video also discusses the optimal timing for caffeine intake to enhance workout performance and fat loss, and suggests periodic breaks from caffeine for better long-term benefits.
Takeaways
- 😀 Waiting 30-60 minutes after waking up to have caffeine has become a popular trend, but recent evidence suggests it may not be necessary.
- 📈 Cortisol levels naturally spike in the morning, and caffeine increases cortisol regardless of when it's consumed, so waiting to drink coffee doesn’t significantly change the cortisol response.
- ☕ Habitual coffee drinkers can enjoy their morning ritual without worrying about negative effects on cortisol or energy levels.
- 🧪 A study from the Journal of the International Society of Sports Nutrition debunked the belief that delaying caffeine intake reduces the cortisol spike.
- 🔄 Caffeine blocks adenosine receptors, preventing feelings of tiredness, but adenosine levels are low in the morning, so caffeine’s impact might be less needed at that time.
- 💡 Having caffeine later in the morning, when you’re genuinely more tired, might offer greater performance and wakefulness benefits.
- 🏋️ For those who work out, consuming caffeine closer to the workout time may enhance performance and fat loss more effectively than having it immediately after waking up.
- 🛑 Cortisol spikes from caffeine decrease with habitual use, so the concern over caffeine and cortisol in the morning is largely irrelevant for regular coffee drinkers.
- 📅 Taking occasional breaks from caffeine (around 5 days) can restore the cortisol spike and enhance fat loss benefits when resuming caffeine intake.
- 🥛 Enjoying decaf coffee some days can still provide the ritual without overloading the body with caffeine, allowing for better overall management of caffeine's effects.
Q & A
What is the trendy advice regarding caffeine intake in the morning?
-It has become fashionable to wait 30, 60, or even 120 minutes before having caffeine in the morning, as suggested by reputable sources.
What does the International Society of Sports Nutrition study suggest about caffeine intake?
-The study published in the International Society of Sports Nutrition journal debunks the idea that caffeine should be delayed in the morning, suggesting it's fine to consume caffeine immediately upon waking.
What is the role of cortisol in the body and how does caffeine affect it?
-Cortisol is a hormone that naturally spikes in the morning to help us wake up and get going. Caffeine is believed to increase cortisol levels, but the study mentioned suggests that the spike is similar regardless of when caffeine is consumed in relation to waking up.
What is adenosine and how does it relate to caffeine intake?
-Adenosine is a molecule that builds up and makes you feel tired. Caffeine works by blocking adenosine receptors, thus preventing the sensation of tiredness. However, the belief that waiting to consume caffeine allows for a more effective blockage of adenosine is scientifically incorrect.
Why might someone choose to delay their caffeine intake despite the evidence?
-Some people might choose to delay caffeine intake to maximize its effects when they actually feel tired later in the day, potentially enhancing performance and wakefulness during activities like workouts.
What is the significance of the 25% off discount link for seed symbiotic mentioned in the script?
-The 25% off discount link for seed symbiotic is a promotional offer for a product that combines prebiotics and probiotics, which can support gut health and potentially aid in fat loss and overall metabolism.
How does the body's response to caffeine change over time with habitual use?
-With habitual caffeine use, the body may become less responsive to the cortisol-spiking effects of caffeine. However, taking a break from caffeine for about 5 days can reset this response, potentially leading to increased fat loss benefits when caffeine is reintroduced.
What is the significance of the timing of caffeine intake in relation to workouts?
-The timing of caffeine intake in relation to workouts can be strategic. Consuming caffeine right before a workout might provide a greater performance boost and fat loss effect compared to having it hours earlier in the morning.
What does the script suggest about the effectiveness of caffeine on adenosine levels in the morning?
-The script suggests that adenosine levels are not significantly high in the morning upon waking, so caffeine intake immediately after waking is not as detrimental as previously thought. Adenosine builds up more as the day progresses, making caffeine potentially more effective later in the day.
What is the final recommendation regarding morning caffeine intake based on the script?
-The final recommendation is that there is no need to worry about delaying caffeine intake in the morning. It is perfectly fine to consume caffeine as soon as you wake up, and the decision to delay should be based on personal preference and the desired effect of caffeine at different times of the day.
Outlines
🕒 Debunking the Caffeine Wait Time Myth
The paragraph discusses the trend of delaying caffeine intake in the morning, which is based on the belief that waiting can have health benefits. However, recent studies, including one published in the International Society of Sports Nutrition journal, suggest that there is no scientific basis for this practice. The paragraph explains that the body's cortisol levels are naturally high in the morning, which is essential for starting the day, and that caffeine does not exacerbate this. It also touches on the role of adenosine, a molecule associated with tiredness, and how caffeine's effect on it is not as detrimental as previously thought. The speaker advocates for the personal choice of caffeine intake time based on individual preferences and habits, rather than following unproven advice.
☕ The Effectiveness of Morning Caffeine
This paragraph further explores the idea that caffeine intake in the morning is not harmful and may actually be beneficial. It challenges the notion that adenosine buildup is the cause of morning grogginess, suggesting that other factors like brain wave patterns are more likely culprits. The speaker points out that adenosine levels decrease upon waking, making caffeine's impact on these levels negligible. The paragraph also discusses the effectiveness of caffeine later in the day, suggesting that it might be more beneficial to consume it when feeling tired, rather than first thing in the morning. It mentions the concept of 'habituation' to caffeine, where the body no longer experiences a cortisol spike with regular consumption, and the potential benefits of occasional caffeine abstinence to reset the body's response. The speaker concludes by encouraging individuals to be mindful of their caffeine intake and to consider the timing for optimal effects.
Mindmap
Keywords
💡Caffeine
💡Cortisol
💡Adenosine
💡Circadian Rhythm
💡Fat Loss
💡Hormone Sensitive Lipase
💡Prebiotic and Probiotic
💡Caffeine Tolerance
💡Adenosine Receptors
💡Caffeine Withdrawal
Highlights
Waiting 30-120 minutes before consuming caffeine in the morning is a trendy advice, but it may not be necessary.
The advice to wait before consuming caffeine is based on a solid argument, but recent evidence suggests it might not be required.
A study published in the International Society of Sports Nutrition journal debunks the need to wait before caffeine consumption.
Habitual coffee drinkers can enjoy their caffeine ritual immediately upon waking without negative effects.
Seed Symbiotic offers a 25% discount on their prebiotic and probiotic product, which can improve gut health and metabolism.
Seed's transparency in publishing their clinical trials, even if results are not favorable, demonstrates integrity.
Cortisol levels are naturally high in the morning and are essential for starting the day; additional caffeine does not exacerbate this.
The belief that caffeine increases cortisol levels more in the morning is debunked; the increase is similar regardless of the time of day.
Adenosine, which contributes to feelings of tiredness, is not significantly present in the morning, contrary to popular belief.
Caffeine's effectiveness may be greater later in the day when adenosine levels naturally increase, rather than first thing in the morning.
Having caffeine immediately upon waking is not harmful, and there is substantial literature to support this.
The timing of caffeine consumption should be based on personal needs and desired effects, rather than fear of negative impacts.
Caffeine's effect on cortisol levels diminishes over time with regular consumption, making the spike less significant.
Taking breaks from caffeine can potentially reset the body's response, leading to increased fat loss benefits upon reintroduction.
The advice to wait before consuming caffeine in the morning is not supported by current scientific understanding.
Transcripts
it's become almost trendy to wait 30 60
120 minutes before having caffeine in
the morning because very reputable
people tell us that we should do that
and actually the basis of it makes so
much sense that it creates a solid
argument but I don't think that people
out there saying this just to be
malicious or grossly negligent and
incorrect I think it's been hard to sift
through the data and understand sort of
the biochemistry to really know whether
or not this is the case but most of the
evidence is now suggesting that that
isn't the case you could potentially
roll right out of bed and have caffeine
which is great for habitual coffee
drinkers because it's a ritual we like
it so there's a study that was published
in the journal International Society of
Sports Nutrition that had debunked a lot
of different things but they were
looking at this one specifically so
let's break it down after today's video
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of one one capsule so that link down
below Top Line of the description
underneath this video so the big thing
that people talk about the most is this
cortisol thing we get up in the morning
and cortisol is already high in the
morning it's supposed to be high that's
what gets us going it's like roll out of
bed and you're ready to go if cortisol
doesn't Elevate in the morning that's
problematic if it starts to like Spike
later on right we want that Spike now
this is all kind of coming from the
world of cortisol being bad remember
cortisol in a normally functioning
person is good like it is something
that's also going to stimulate fat loss
it encourages hormone sensitive lipase
it's all these things that we want to
get up and going we just don't want it
chronically elevated so the basis is
don't add caffeine because it's going to
increase cortisol on top of an already
high cortisol Spike wait for that
cortisol to come down so you're not
having a deleterious effect great basis
couple serious flaws though there was an
interesting study that looked
specifically at caffeine and cortisol
and they found that caffeine did
increase cortisol significantly 30%
spike in cortisol big stress response
big cortisol Spike but they were testing
them at 90 120 plus minutes after waking
so it was having a cortisol Spike
regardless of whether it was in the
morning morning or not and a lot of
people on the internet and even
reputable scientists will say that
caffeine is going to have an exacerbated
cortisol impact first thing in the
morning it's going to increase it
exponentially than it would if you had
it later however the increase in
cortisol seems to be about the same
regardless so that part's somewhat of a
moot point it doesn't matter the
cortisol spike is going to happen either
way now there is a reason why you may
want to have caffeine a little bit later
but it's not what people are talking
about we're going to kind of
end the video with that because there is
legitimate context and I think there's a
Playbook that you can follow to just get
the most out of your caffeine and get
more fat loss and just effect out of it
right but the other piece is this whole
adenosine thing so remember
adenosine is what builds up and makes
you essentially feel tired okay and it
comes as it's the backbone of ATP
adenosine triphosphate three phosphate
molecules bound to an adenosine molecule
okay this goes through a cycle obviously
where one phosphate molecule is cleaved
off eventually you're left with an
adenosine molecule these adenosine
molecules build up in the brain and
eventually create pressure to make you
tired when you have caffeine you're
blocking those receptors so that the
tired molecules can't hit you eventually
caffeine wears off and you get a big
rush of adenosine okay so a lot of
people suggest that if you wait for 30
60 Minutes in the morning maybe even
longer adenosine levels stabilize so
your caffeine is not just going going to
be combating existing adenosine but it's
going to actually have a better effect
and not have negative effects point is
is that the basis of that is
scientifically Incorrect and
mechanistically incorrect because when
you get up in the morning if you know
anything about circadian biology there's
rapid changes in our levels of adenosine
adenosine remains somewhat built up
during the sleeping hours in the morning
but the moment that we transition to
being awake those adenosine levels are
like gone it changes fast so the
caffeine is not going to impact any
existing adenosine because there's
barely any existing adenosine anyway the
adenosine builds up as the day goes on
which here's where we get to an
interesting thing though it's kind of
funny that we have caffeine in the
morning when the morning time right when
we wake up is actually the least time
that we would need caffeine the reason
we're probably groggy is not as a result
of a Denine Field built up the reason
we're probably groggy is because our
brain waves haven't shifted over yet
maybe we have a Al issues maybe whatever
but it's probably not from adenosine as
a matter of fact adenosine is going to
build up as the day goes on which
implies that caffeine is going to be
more effective later in the day so
having caffeine first thing in the
morning is definitely not deleterious
and we have a strong literature to
suggest that it's perfectly fine you
could roll out of bed you could have a
pick line ready to go of coffee the
moment your eyelids open you could have
it triggered you could rig it with like
a string and a paperclick and you could
like rig it around your nightstand and
you could make it so that you have so
the second you eyes anyway point is you
could do that okay it's not going to be
negative but you have to ask yourself
the question just rolling out of bed in
the morning and having a cup of joe do
as much for you as if you were to
preserve that caffeine and maybe say you
know what I'm just going to have it midm
morning when I'm actually a little bit
tired you're going to get more effect
more performance effect so here's a
context let's say you work out at 10:00
a.m. in the morning but you get up and
you have a cup of coffee at 6:00 a.m.
okay that's fine do you actually need
that though or could you delay it until
right before your workout because maybe
you'll get even more of an effect more
fat loss more wakefulness during your
workout if you had it later so it has
nothing to do with hey this is bad it's
messing up your circadian cues and has
more to do with how much do you want to
get out of it another thing to note is
that that cortisol Spike with caffeine
it doesn't even matter because after a
few days of taking caffeine in
religiously or just
habitually you don't get the cortisol
spiking anymore so it's a moot point
anyway so the whole cortisol thing that
just is off the table so when you do
take some time off of caffeine however
literature suggest it only takes 5 days
before the cortisol Spike would come
back with caffeine and I don't look at
cortisol as bad I look at cortisol as a
sort of a barometer for hey how much fat
loss am I potentially getting out of
this so it's almost like hey every once
in a while just take 5 days off and then
restart and maybe you'll get even more
fat loss benefit because there was
another arm of this entire like review
that looked at like habitual coffee
utilization or caffeine basically it
found that like you don't really lose
performance effect of caffeine but it
does kind of happen gradually so as long
as you maybe occasionally take some time
off and then come back with caffeine it
could work really well so just be like
selective like do I need caffeine today
or could I actually just have decaf and
enjoy the ritual and give my body a
little bit of a break so that I
potentially get more Effectiveness but
at the end of the day the whole waiting
in the morning thing don't worry about
it I'll see you tomorrow
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