NEUROSCIENTIST: Ugly Truth About CAFFEINE | Andrew Huberman
Summary
TLDREl guion del video discute sobre el consumo excesivo de cafeína y sus efectos en el cuerpo, incluyendo el aumento de enzimas hepáticas y la activación del sistema nervioso simpático. Se menciona que la cafeína libera adrenalina y aumenta la sensibilidad de los receptores de dopamina. Además, evita la acción de la adenosina, lo que puede llevar a una baja en la tarde. Se sugiere posponer el consumo de cafeína después de despertarse y mantener la hidratación para prevenir el agotamiento y mejorar la calidad del sueño. También se desmiente el mito del agotamiento de las glándulas adrenales y se enfatiza la importancia de encontrar el equilibrio entre la persecución y la satisfacción en la vida.
Takeaways
- 🧬 El paciente fue diagnosticado con niveles elevados de enzimas hepáticas, lo cual llevó a la confusión con alcoholismo, aunque no bebía alcohol.
- ☕ La ingesta excesiva de cafeína, de tres a cuatro gramos al día, fue el culpable de los niveles elevados de enzimas hepáticas.
- 🚀 La cafeína libera adrenaline del sistema nervioso simpático, lo que aumenta la alerta y la capacidad de acción.
- 💊 La cafeína aumenta la sensibilidad de los receptores de dopamina, intensificando su efecto en el cuerpo.
- 💤 La cafeína impide la acción de la adenosina, una molécula que acumula fatiga y se reduce durante el sueño.
- ☕️ Es recomendable limitar la ingesta de cafeína principalmente en la mañana para evitar el 'crash' de la tarde.
- 💧 La cafeína es muy deshidratante, por lo que es importante hidratarse bien al principio del día.
- 🌞 Se sugiere posponer la ingesta de cafeína 90 a 120 minutos después de despertar para reducir el efecto del 'crash' de la tarde.
- 🏋️ La sobredosis de cafeína puede conducir a problemas de salud, como el agotamiento de la energía neuronal y la dificultad para dormir.
- 🤔 El agotamiento de las glándulas suprarrenales, o 'adrenal burnout', no es un fenómeno real; las glándulas suprarrenales son muy resistentes.
- 🔄 La equilibrada ingesta de cafeína y la gestión adecuada del estrés son importantes para evitar la sensación de depresión y el agotamiento.
Q & A
¿Por qué el médico habló con el paciente sobre alcoholismo si este no bebía alcohol?
-El médico habló sobre alcoholismo debido a que los niveles de enzimas hepáticas del paciente estaban elevados, lo cual puede ser un síntoma de alcoholismo, aunque en este caso se descubrió que era el consumo elevado de cafeína el causante.
¿Cuál es la cantidad de cafeína que el paciente consumía diariamente y cómo afecta esto a su cuerpo?
-El paciente consumía entre tres y cuatro gramos de cafeína al día, lo cual es una cantidad peligrosamente alta y puede ser letal. El exceso de cafeína puede causar liberación de adrenalina, aumentar la sensibilidad de los receptores de dopamina y prevenir la acción de la adenosina, lo que lleva a un mayor agotamiento y problemas de sueño.
¿Cómo afecta la cafeína la liberación de adrenalina y noradrenalina en el cuerpo?
-La cafeína provoca la liberación de adrenalina de las glándulas adrenales y la liberación de noradrenalina del núcleo ceruleo de la médula, lo que activa el sistema nervioso simpático y aumenta la alerta y la movilidad del cuerpo.
¿Cómo la cafeína influye en los receptores de dopamina sin liberar dopamina directamente?
-La cafeína aumenta la sensibilidad de los receptores de dopamina,放大 cualquier dopamina presente en el sistema, lo que intensifica los efectos de la dopamina existente sin aumentar su cantidad.
¿Qué es adenosina y cómo la cafeína impide su acción?
-La adenosina es una molécula que se acumula a medida que permanecemos despiertos y es un indicador de la fatiga. La cafeína actúa como antagonista de la adenosina, impidiendo que se una a sus receptores y, por lo tanto, evitando el sentimiento de sueño que normalmente se experimenta.
¿Por qué es recomendable posponer el consumo de cafeína después de despertarse?
-Es recomendable posponer el consumo de cafeína 90 a 120 minutos después de despertarse para permitir que los niveles de adenosina baje y evitar el efecto de 'crash' en la tarde cuando la cafeína se metaboliza.
¿Por qué es importante hidratarse temprano en el día y cómo afecta la cafeína la hidratación?
-La cafeína es muy deshidratante y puede causar la pérdida de electrolitos como el sodio y el potasio, los cuales son necesarios para la función neuronal. La hidratación temprana en el día ayuda a mantener la función cerebral y muscular a un nivel óptimo.
¿Qué es el 'agotamiento de glándulas adrenales' y por qué se considera un mito?
-El 'agotamiento de glándulas adrenales' se refiere a una supuesta condición en la que las glándulas adrenales se 'queman' debido al estrés. Sin embargo, se considera un mito porque las glándulas adrenales son muy resistentes y están diseñadas para soportar situaciones extremas de estrés.
¿Cómo afecta el exceso de cafeína el equilibrio entre la búsqueda y la satisfacción en la vida?
-El exceso de cafeína puede llevar a un estado de 'perseguir' constante, enfocándose en lo que no se tiene y lo que se desea, lo que puede ser agotando a largo plazo. Es importante encontrar un equilibrio entre la motivación y la satisfacción con lo que se posee.
¿Por qué es contraproducente beber cafeína cuando se tiene insomnio o trastornos ansiosos?
-El cafeína puede exacerbar los síntomas de insomnio y ansiedad, ya que es un estimulante que aumenta la actividad del sistema nervioso. Esto puede hacer que las personas se sientan más mal sin él y empeorar los problemas de sueño y ansiedad subyacentes.
¿Cómo afecta el sueño la capacidad de manejar el consumo de cafeína?
-Cuando se ha dormido bien, el sistema autónomo está más regulado y se puede manejar mejor el efecto del cafeína. Sin embargo, cuando se está desvelado, el sistema se vuelve disfuncional y puede ser difícil controlar la necesidad de cafeína, lo que lleva a un ciclo de estrés y agotamiento.
Outlines
🧪 Experiencia personal con cafeína y su impacto en el cuerpo
El narrador comparte una experiencia personal donde, tras realizar análisis de orina y sangre, los médicos le diagnosticaron alcoholismo debido a niveles elevados de enzimas hepáticas, a pesar de que no bebía alcohol. Se descubre que la cafeína era la culpable, consumiendo entre tres y cuatro gramos al día, una cantidad peligrosa. El texto explica los efectos de la cafeína en el cuerpo: liberación de adrenalina, aumento de la sensibilidad de los receptores de dopamina y prevención de la acción de adenosina, lo que puede llevar a un agotamiento y a una caída en la tarde. Se sugiere posponer el consumo de cafeína después de despertarse y mantener la hidratación para evitar el agotamiento neuronal y el deterioro en el rendimiento cognitivo.
🚫 Efectos a largo plazo del consumo excesivo de cafeína y equilibrio del sistema nervioso
El texto aborda los efectos a largo plazo del consumo excesivo de cafeína, refutando la idea de un agotamiento de glándulas adrenales y explicando que lo que sucede es un estrés crónico y una pérdida de energía neuronal. Se menciona que la cafeína y otras sustancias estimulantes pueden provocar una dependencia y un malestar sin ellas, especialmente en personas con problemas subyacentes de ansiedad, OCD o insomnio. Se enfatiza la importancia del equilibrio entre el sistema simpático (alerta) y el parasimpático (relajación), y cómo el sueño adecuado ayuda a regular el sistema autónomo y a manejar mejor el consumo de cafeína, sugiriendo que se debe adaptar el consumo de estímulos según el estado de descanso y regulación del cuerpo.
Mindmap
Keywords
💡alcoholismo
💡enzimas hepáticas
💡café
💡adenosina
💡adrenalina
💡dopamina
💡Locus cerule
💡desierto
💡agotamiento del adrenal
💡insomnio
Highlights
The speaker was misdiagnosed with alcoholism due to elevated liver enzymes, which were actually caused by excessive caffeine intake.
Caffeine can be fatal in extremely high doses; the speaker consumed three to four grams per day, which is dangerous.
Caffeine causes the release of adrenaline from the adrenal glands, activating the sympathetic nervous system.
Caffeine increases dopamine receptor sensitivity, enhancing the effects of existing dopamine in the system.
Caffeine prevents adenosine, a molecule that indicates fatigue, from binding to its receptors, temporarily reducing the feeling of tiredness.
Drinking caffeine immediately upon waking can lead to an afternoon crash as the caffeine wears off and adenosine binds to its receptors.
To avoid the afternoon crash, it is recommended to wait 90 to 120 minutes after waking to consume caffeine.
Hydration is crucial in the morning as caffeine is dehydrating and can lead to decreased cognitive and physical performance.
The speaker now limits caffeine intake to the early part of the day, stopping around 3 or 4 pm.
Adrenal burnout is a myth; the adrenals are capable of handling significant stress and challenges.
Excessive caffeine intake can lead to a state of 'wired and tired,' causing chronic stress and energy depletion.
The speaker shares a personal story of developing jaundice due to high caffeine consumption during graduate school.
The speaker now prefers yerba mate as a caffeine source and drinks less coffee.
Overconsumption of caffeine and other stimulants can worsen anxiety, OCD, and insomnia in individuals with these underlying issues.
When sleep-deprived, it is better to reduce caffeine intake to avoid further dysregulation of the autonomic nervous system.
Transcripts
I was I so I went to the doctor and I
and you know I took some urine and blood
analysis and they started talking to me
about alcoholism now I don't drink but
they were convinced I was an alcoholic
because my liver enzymes were elevated
then we got around to a discussion about
caffeine it turned out that I was
drinking anywhere from three to four
grams of caffeine a day you can kill
yourself drinking too much caffeine but
I prided myself on Long work hours back
then and it was really bad so what's
caffeine doing caffeine is causing the
liberation of adrenaline from the
adrenals these two little marble-sized
glands above your kidneys that tends to
activate the so-called sympathetic
nervous system make you a little bit
more prone to move bring some alertness
to your body and then you simultaneously
it's causing the release of
norepinephrine and epinephrine from this
low cluster of neurons called Locus
cerule the brain is being hosed with a
little bit of epinephrine as we speak
right now in addition it's triggering a
dopamine increase but not by triggering
the release of dopamine directly
caffeine increases the sensitivity of
dopamine receptors so whatever dopamine
is floating around in your system in my
system the caffeine is amplifying that
effect not necessarily in by a longer
effect by making the intensity a little
bit higher the other thing that caffeine
does and this is perhaps the most
important one is that it effectively
prevents the action of a molecule called
adenosine adenosine is a molecule that
builds up the longer that you are awake
and then when you sleep adenosine gets
pushed back down to a minimal level
adenosine essentially is a readout of
fatigue overall so if we were to stay up
for two days the dancing levels would be
very high so in terms of a practical
tool I do try and restrict my caffeine
intake or at least most of it to the
early part of the day I'll stop drinking
caffeine sometimes usually around three
or four pm I don't drink any high amount
of caffeine after 4 pm and generally not
coffee but when you wake up in the
morning depending on how well and how
long you've slept your levels of
adenosine might be zeroed out and you
feel really alert or you might have a
small amount of adenosine hanging around
if you drink caffeine right away what
happens is caffeine essentially binds to
the receptor that that adenosine would
normally it's an antagonist it's a
functional and
is what we call a competitive Agonist
because it binds it binds so it's an
Agonist but it out competes the
adenosine to the adenosine can't docket
those receptors so that's great because
you start to wake up but then around 2
or 3 pm as that caffeine wears off the
adenosine that's still around binds to
those receptors and you get the
afternoon crash so one way that you can
avoid the afternoon crash or at least
offset quite a bit of it is to wait 90
to 120 minutes after you wake up to
ingest any caffeine it is important to
hydrate early in the day too caffeine is
very dehydrating it causes a for various
reasons related its effects on the
kidneys you start to excrete sodium and
potassium and the electrolytes and those
the action potential the firing of
neurons that we were talking about
earlier is mediated by the entry of
sodium into the nerve cells and to some
extent the the exit of potassium it's a
coordinated dance there you need
electrolytes for your nerve cells to
fire so when you're dehydrated you can't
think as well you can't function as well
the neuromuscular Junction so the first
thing I do when I wake up is drink water
I mean you should hydrate first thing in
the morning
you should use the bathroom too if you
need to do that but then
push out that caffeine intake a little
bit and yeah it's a little uncomfortable
at first but and some people don't
experience an afternoon crash or people
that are going back for more caffeine in
the afternoon they often find that they
can drop or have the amount of caffeine
that they're drinking in the afternoon
which then has a nice Cascade on the
Sleep System and the ability to fall
asleep
often I hit when when coffee comes up
people talk about adrenal fatigue and
pineal calcification oh sure okay are
these are these legitimate sort of
phenomenons or have you looked into
those yeah so adrenal burnout is a myth
um I'm not saying that burnout is a myth
by the way uh adrenal burnout is not a
real thing the adrenals don't burn out
your adrenals are immensely powerful
they were designed to take you through
famine and horrible experiences and
challenges that could go on three
lifetimes there is something called
adrenal insufficiency syndrome which is
a legitimate syndrome where the adrenals
don't produce enough adrenaline or
enough cortisol because the adrenals
have a multi layers and cortisol is
released from one compartment and um
cells in one compartment and adrenaline
you can create a system of you know
wired and tired in your brain and body
that comes from excessive caffeine
intake
um you know I think it makes sense to
not over indulge in caffeine uh and you
know over the years I've I'll tell you a
story very briefly in graduate school I
um I became jaundiced I was I so I went
to the doctor and I you know I took some
urine and blood analysis and they they
started talking to me about alcoholism
now I don't drink I used to have a drink
or two now and again but they were
convinced I was an alcoholic because my
liver enzymes were elevated then we got
around to a discussion about caffeine it
turned out that I was drinking anywhere
from three to four grams of caffeine
today a typical cup of coffee is maybe
you know 200 500 milligrams you can kill
yourself drinking too much caffeine and
I wasn't on my way to death but I was
drinking far too much caffeine but I
prided myself on Long work hours back
then and it was really bad I think um
and it was hard to taper that back now I
drink uh usually a cup or two of coffee
early in the day yerba mate is my
preferred source of cash
days I don't drink any coffee so you can
really overdo it I don't think you're
gonna burn out your adrenals I think
you're gonna burn I think you're gonna
be stressed too often you're just
burning up energy and we hear about fuel
energy in the body of something you know
far more about than I do you say losing
fuel energy but neurons and our nervous
system have a sort of what I would call
Neural energy the ability to focus the
ability to stay engaged that's based on
the dopamine in the noradrenaline system
and if you are chronically in a state of
go go and I should mention that dopamine
and adrenaline when they are enriched in
our body and they're released in our
brain we tend to focus on that
exteroception things outside the
boundaries of our skin it's all about
what we don't have going on now or that
we don't already possess that we need
and want
so they're motivating us they are
motivating us but that being in Pursuit
is fatiguing over time whereas there are
other neuromodulators in
neurotransmitters like serotonin
oxytocin
um things related to the anatomide
system that are more about feeling
content with what we already have or
what's in the confines of our skin the
beautiful place we happen to live in the
people that we happen to have social
connection they tend to be very soothing
and you know For Better or For Worse a
lot of our success in life
professionally and our ability to obtain
those relationships and those things
come from being in Pursuit but you have
to think of this as a seesaw that you
need to be able to go back run back and
forth on you you know you can't just be
in full pursuit of things all the time
you have to learn how to turn that off
and so I guess the point is that with
excessive intake of caffeine or
stimulants of any kind nicotine caffeine
you're going to run into a problem where
you'll feel lousy without it you'll
start to feel a little bit more
depressed and and
um for people who have underlying issues
with OCD or who have underlying anxiety
um for people that tend to ruminate for
people that tend to have insomnia you
know it makes sense you're just
ingesting far too much many stimulants
yeah it's not going to be for everyone
at least not at a certain dose right you
gotta you have to find The Sweet Spot
and I always say that when you when you
haven't slept well is when you should
drink less caffeine
you know when you've slept really well
you can get away with drinking more
caffeine because you're more regulated
the autonomic nervous system is also
like a seesaw you have this what we call
sympathetic or alertness system and then
you have a parasympathetic nervous
system and they're controlled by
different neurons and and molecules in
the body but don't don't think about the
Seesaw as you what's happening is you
have the Seesaw inside of you and you're
kind of running back and forth okay it's
like you know get to the appointment and
have the meeting do the podcast okay
we're really lasered in and then do you
have the ability afterwards to adjust
that seesaw back when you're sleep
deprived the hinge on that seesaw
becomes very loose so it's sort of like
you're just locked in I gotta go go go
go go and then you're exhausted and so
when you haven't slept well you can
probably get away with drinking a little
bit of caffeine but your whole system is
dysregulated when you've slept really
well you can probably drink more
caffeine and feel more in control of
your mind and body so it's a little
counter-intuitive yeah yeah exactly
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