30 Days of NO CAFFEINE has Surprising Effects

Summary

This script delves into the effects of caffeine withdrawal on the brain and body, explaining how caffeine impacts dopamine receptors and adenosine levels to influence energy and alertness. It suggests strategies for managing cravings and discusses the benefits of reduced caffeine intake, such as improved sleep, reduced headaches, and enhanced cognitive function over time. The video encourages viewers to cycle caffeine use to maintain its effectiveness and avoid negative health impacts.

Takeaways

• 💡 Caffeine works by blocking adenosine receptors, which normally make us feel tired, leading to a buildup of adenosine that can cause fatigue once caffeine effects wear off.
• 🌟 Dopamine is the reward system in our body, and caffeine increases the availability of D2 and D3 dopamine receptors, making us more sensitive to stimuli and potentially more addicted to the 'reward' feeling.
• 🚫 Abstaining from caffeine quickly leads to better control over cravings, mood, and the need for caffeine, usually noticeable within a few days.
• 🍏 After reducing caffeine intake, there's an increased ability to control hunger, possibly due to the body's innate mechanisms re-emerging as the artificial suppression from caffeine lessens.
• 😴 Within 5 to 7 days of no caffeine, there's a reduction in general fatigue throughout the day, indicating that caffeine might be masking micro-level tiredness.
• 💤 Improving sleep quality is another benefit of reducing caffeine, with noticeable changes potentially seen within 7 to 10 days as the body's circadian rhythm adjusts.
• ☕️ An alternative to coffee for a caffeine-free morning could be apple cider vinegar, salt, or electrolytes, which can help with rehydration and provide an energy boost.
• 🤕 Headaches are common after cutting out caffeine, possibly due to the brain adapting to changes in blood flow, but these typically subside after 10 to 14 days.
• 🧠 Caffeine can temporarily improve cognitive function and alertness, but consistent use leads to fluctuations in performance, with withdrawal periods impairing cognitive abilities.
• 💧 Caffeine has a diuretic effect, but maintaining hydration can mitigate this. After stopping caffeine, the body may rehydrate and re-mineralize over a couple of weeks.
• 🛠️ The speaker advocates for using caffeine sparingly and as a tool, rather than relying on it for daily functioning, to preserve its ergogenic and cognitive benefits.

Q & A

What is the primary effect of caffeine on the brain?

Caffeine primarily works by binding to adenosine receptors, which would otherwise make us feel tired. This blockage prevents the buildup of adenosine, thus delaying the onset of tiredness until the caffeine wears off.

How does caffeine affect dopamine levels in the brain?

Caffeine consumption leads to a dopamine hit, making us feel good and energetic. It also increases the availability of D2 and D3 dopamine receptors, making us more sensitive to stimuli and potentially more addicted to the feel-good effects of caffeine.

What changes can one expect in their cravings and mood after a few days without caffeine?

Within a couple of days of abstaining from caffeine, individuals often notice they have more control over their cravings and mood, as the body begins to regulate these aspects without the artificial stimulation from caffeine.

How does caffeine influence our appetite?

Caffeine acts as an appetite suppressant, but after weaning off caffeine, individuals may find they have more innate control over their appetite, possibly due to the body's natural regulation returning.

What are the potential benefits of reducing caffeine intake to every other day?

Reducing caffeine intake to every other day can help maintain sensitivity to its effects, allowing for better cognitive performance when caffeine is consumed. It also helps in managing withdrawal symptoms and improving sleep quality.

How does caffeine withdrawal affect cognitive function?

Withdrawal from caffeine can impair cognitive function in the short term, but the provision of caffeine can prevent this impairment. Over time, cognitive function may improve as the body adjusts to the absence of caffeine.

What are some non-caffeinated alternatives that can help with morning alertness?

Non-caffeinated alternatives such as apple cider vinegar, salt, or electrolyte drinks can help with morning alertness and provide a hydration boost without the stimulating effects of caffeine.

How does caffeine consumption relate to headaches?

High caffeine intake can lead to headaches due to the vasoconstrictive effects of caffeine on blood vessels. When caffeine is withdrawn or reduced, an increase in cerebral blood flow can trigger headaches as the body adapts.

What is the impact of caffeine on hydration levels in the body?

Caffeine has a diuretic effect, which can lead to dehydration, especially with concentrated amounts. However, if consumed with sufficient water, it may not lead to dehydration issues. Upon reducing caffeine intake, rehydration and rebalancing of minerals can occur over a couple of weeks.

How long does it typically take for cognitive function to stabilize after stopping caffeine?

It can take approximately 20 to 30 days for cognitive function to stabilize and reach peak control after stopping caffeine, as the body adjusts to the absence of its stimulating effects.

What is the recommended strategy for using caffeine to maximize its benefits?

Using caffeine sparingly and as a tool for specific occasions, such as high-demand days, can help preserve its ergogenic and cognitive benefits. Regular breaks from caffeine can also help maintain sensitivity to its effects and prevent dependency.

Outlines

00:00

🧠 Understanding Caffeine's Impact on the Brain

This paragraph delves into the effects of caffeine on the human brain, focusing on its interaction with dopamine and adenosine receptors. Caffeine is said to block adenosine receptors, which are responsible for inducing tiredness, thus preventing the build-up of adenosine and delaying the onset of sleep. The speaker also discusses a study from 'Translational Psychiatry' that suggests caffeine may increase the availability of D2 and D3 dopamine receptors, making individuals more sensitive to stimuli and potentially more prone to addiction. The paragraph concludes with the idea that reducing caffeine intake can lead to better control over cravings and mood within a few days.

05:01

☕️ Caffeine Withdrawal and Its Effects on Daily Life

The second paragraph examines the withdrawal symptoms associated with caffeine cessation, suggesting that these can manifest within hours of last consumption and include mood swings, hunger, and fatigue. It references a study from 'Drug and Alcohol Dependence' that highlights 'micro-withdrawal' symptoms. The speaker proposes an alternative caffeine consumption strategy of every other day to maintain sensitivity to its effects and discusses the potential for increased productivity and improved sleep quality after a few days without caffeine. The paragraph also suggests using electrolytes or apple cider vinegar as a substitute for coffee to maintain energy levels.

10:03

🚫 Long-Term Caffeine Abstinence and Its Benefits

This section discusses the long-term benefits of abstaining from caffeine, such as reduced headaches and improved hydration. It explains that caffeine is a vasoconstrictor, reducing blood flow to the brain, and that withdrawal can lead to an increase in cerebral blood flow, potentially causing headaches. The speaker cites studies from 'Human Brain Mapping' and 'Neurology' to support these claims. Additionally, the paragraph touches on the potential cognitive performance fluctuations due to caffeine use and withdrawal, emphasizing the importance of using caffeine as a tool rather than a daily habit.

15:04

💧 Rehydration and the Role of Electrolytes Post-Caffeine

The final paragraph addresses the diuretic effects of caffeine and the subsequent dehydration it can cause, which may take weeks to reverse. The speaker suggests that electrolytes can help with rehydration and mineral balance in the body. The paragraph concludes with a recommendation to take periodic breaks from caffeine to regain control over its effects on the body and mind, advocating for a mindful approach to caffeine consumption.

Keywords

💡Caffeine

Caffeine is a natural stimulant commonly found in beverages like coffee, tea, and energy drinks. It is known for its ability to temporarily ward off drowsiness and restore alertness. In the video, caffeine is discussed in the context of its effects on the brain and body, particularly its interaction with adenosine receptors and its influence on dopamine levels, which are central to the theme of understanding caffeine's impact on our daily functioning and long-term health.

💡Dopamine

Dopamine is a neurotransmitter associated with the brain's reward system. It is released in response to pleasurable activities and contributes to feelings of happiness and energy. The script explains how caffeine indirectly affects dopamine levels by blocking adenosine receptors, leading to an increase in dopamine receptor availability and heightened sensitivity to stimuli, which ties into the video's exploration of caffeine's effects on mood and reward mechanisms.

💡Adenosine Receptor

Adenosine receptors are protein structures in the brain that adenosine molecules bind to, promoting feelings of tiredness and contributing to the sleep-wake cycle. The video script discusses how caffeine works by binding to these receptors, thereby blocking adenosine and preventing the onset of drowsiness, which is a key mechanism in caffeine's ability to provide an energy boost.

💡D2 and D3 Dopamine Receptors

D2 and D3 are specific types of dopamine receptors in the brain. The script mentions that caffeine may increase the availability of these receptors, making individuals more sensitive to stimuli and potentially contributing to the addictive nature of caffeine. This concept is integral to understanding how caffeine can influence reward and pleasure responses in the brain.

💡Caffeine Withdrawal

Caffeine withdrawal refers to the symptoms experienced when someone who regularly consumes caffeine suddenly stops or reduces their intake. The video describes the various withdrawal symptoms such as fatigue, headaches, and mood changes, illustrating the dependency that can develop from regular caffeine use.

💡Micro Withdrawal

Micro withdrawal is a term used in the script to describe the subtle symptoms of caffeine withdrawal that can occur within hours of consuming caffeine, rather than days. This concept is important for understanding the short-term fluctuations in mood and energy levels that can occur as a result of caffeine consumption.

💡Cortisol

Cortisol is a hormone released in response to stress and low blood sugar levels. The script suggests that caffeine consumption can lead to a spike in cortisol levels, which may disrupt the body's natural rhythm and contribute to feelings of fatigue once the effects of caffeine wear off. This ties into the broader discussion of how caffeine affects the body's stress response and energy regulation.

💡Electrolytes

Electrolytes are minerals that carry an electric charge and are essential for various bodily functions, including maintaining hydration and nerve function. The video suggests using electrolytes as an alternative to caffeine for a boost of energy, highlighting the importance of hydration and mineral balance in maintaining alertness and overall health.

💡Cerebral Blood Flow

Cerebral blood flow refers to the circulation of blood in the brain, which is critical for delivering oxygen and nutrients to brain cells. The script discusses how caffeine can constrict blood vessels and reduce blood flow to the brain, which may contribute to headaches and affect cognitive function. Understanding this concept is crucial for evaluating the potential neurological effects of caffeine consumption.

💡Diuretic Effect

The diuretic effect of a substance refers to its ability to increase urine production and promote the excretion of water from the body. The video explains that caffeine, particularly in concentrated amounts, can have a diuretic effect, which may lead to dehydration if not balanced with adequate fluid intake. This concept is important for understanding how caffeine can impact hydration levels and the body's electrolyte balance.

💡Cognitive Function

Cognitive function encompasses various mental processes including memory, attention, and problem-solving. The script discusses how caffeine can temporarily improve alertness and cognitive performance, but also notes that the withdrawal effects can impair cognitive function, suggesting a dependency on caffeine for maintaining optimal cognitive state. This is a key point in the video's argument for using caffeine strategically rather than relying on it for daily cognitive support.

Highlights

Caffeine works by binding to adenosine receptors, blocking the build-up of adenosine which causes tiredness.

Caffeine increases the availability of D2 and D3 dopamine receptors, making us more sensitive to stimuli and potentially more addicted to the substance.

Reduced caffeine intake can lead to better control over cravings, mood, and the need for caffeine within a few days.

Caffeine withdrawal can lead to increased appetite control as the body regains innate control over hunger.

Caffeine can cause micro-fatigues throughout the day, masked by further caffeine consumption.

Reducing caffeine intake can lead to less general fatigue and improved productivity.

Alternating caffeine intake every other day can help maintain sensitivity to its effects.

Improvements in sleep quality can be noticed within 7 to 10 days of reduced caffeine consumption.

Caffeine can cause a cortisol spike, affecting circadian rhythms and sleep patterns.

Cutting out caffeine can lead to headaches due to changes in cerebral blood flow.

Chronic daily headaches are more common in people with previous high caffeine intake.

Caffeine's impact on cognitive function is temporary, with impairments occurring during withdrawal periods.

Caffeine should be used as a tool for specific occasions to preserve its cognitive benefits.

Caffeine's diuretic effect can lead to dehydration if not balanced with sufficient water intake.

Rehydration after chronic caffeine consumption can take weeks to restore mineral balance.

Taking breaks from caffeine can help regain control and improve the effectiveness of its use.

Electrolytes can serve as a caffeine substitute to maintain energy levels without the negative effects.

Mastery over caffeine involves strategic use and understanding of its impact on the body and mind.

Transcripts

what happens after 30 days of no

caffeine inside your body but mainly

inside your brain what can you expect to

feel and more importantly what is a

strategy that you can follow maybe you

don't want to cut out caffeine entirely

but you want to understand how it works

so that you can throttle your usage to

get the best effect out of it so let's

go ahead and Jump Right In I want to

talk about what the most interesting

aspect of caffeine is okay and that is

how it works first and foremost we're

going to talk about dopamine now

dopamine is the reward system within our

body when dopamine binds to a dopamine

receptor we get a big sense of reward we

actually get an energy burst from that

as well but that's not the real reason

caffeine gives us energy I want you to

imagine a situation where someone says

something very nice to you they give you

a compliment and you feel really good

you almost get an energy boost right

well because that dopamine that feel

good can actually give you energy as

well but what's happening with caffeine

is is caffeine is binding to what is

called an adenosine receptor denosine

receptors receive something called

adenosine when adenosine hits that

receptor it makes us tired and

eventually throughout the course of the

day adenosine builds up and eventually

overloads our brain to the point where

we just get tired and we fall asleep

caffeine blocks that receptor so

adenosine just builds and builds and

builds and builds and then eventually

the caffeine wears off and the adenosine

hits the receptor all at once and we get

pretty tired what does this have to do

with dopamine well we're going to talk

about that the reason that I start with

dopamine is because it's very very

important so when we have caffeine we

get a dopamine hit we feel really good

when we have caffeine now if you look at

a study that's published in

translational Psychiatry it's kind of

interesting because they don't

particularly know if caffeine itself is

triggering a dopamine response or if

it's the simple Act of interfering with

the adenosine receptor in other words we

don't know what's causing the dopamine

hit but it's happening but one thing

that we have seen in this literature is

that the availability of the D2 and D3

dopamine receptors so basically what

catches does dopamine we end up with

more of them so we have more Nets to

catch dopamine what that means is that

caffeine makes us more sensitive to

stimulus so in other words caffeine

makes it so that the things that make us

feel good

feel extra good which can make it all

the more addicting and one of the things

that we deal with with caffeine is the

ritual right we enjoy our cup of coffee

we enjoy that whole process but the fact

that we have now increased the

availability of the dopamine receptors

means that that ritual feels even better

okay so one of the things that you will

notice first because it's very very

quick to fix is you'll start noticing

you have more control over Cravings you

have more control over your mood you

have more control over even your need

for caffeine and that happens within a

couple of days so although I rambled off

a bunch of science here first this is

sort of the Pinnacle of everything that

Cascades down

if you start talking to people that cut

out caffeine they'll tell you within the

first four or five days they notice that

they are able to control their hunger

more which is wild because caffeine

itself is somewhat of an appetite

suppressant but we're almost

artificially suppressing our appetite

with caffeine

whereas when the caffeine is weaned off

we have more innate control over our

appetite we can actually look at foods

and and resist the urge why is that

because we haven't been starting the day

with a Cascade of fireworks in our brain

that is dopamine every time we hit

ourselves with dopamine we become

desensitized and we need more and more

and more and more and those dopamine

receptors don't know the difference

between caffeine or sex or food all they

know is they want that hit and when we

become desensitized we become

desensitized across the board now the

next thing that you'll notice within

like five to seven days is less General

fatigue throughout the day and you're

probably thinking well caffeine is

supposed to keep me awake so caffeine is

going to prevent my fatigue well no you

actually get fatigued even on the days

you have caffeine and you're not even

realizing it's happening at what I would

call a micro level so there was a study

that was published in drug and alcohol

dependence that looked at sort of

withdrawal and micro withdrawal where

how quickly you start to feel withdrawal

symptoms remember that caffeine is

blocking the adenosine receptor so when

the caffeine wears off you start getting

tired well they noticed that less than

16 hours in withdrawal symptoms are

starting affecting mood affecting hunger

affecting your fatigue all this stuff

and that's at a very measurable level so

what this is suggesting is that yes when

you come down from caffeine or when you

come off of caffeine for a few days you

absolutely have withdrawal symptoms but

these withdrawal symptoms are

potentially happening within hours of

having caffeine so you're having these

micro fatigues that are getting masked

by more caffeine so in essence you're

almost borrowing from later in the day

and consolidating it in the morning

there's no free rides there's no free

energy the energy you have in the

morning is legitimately being borrowed

from later in the day so your

productivity will probably increase now

a suggestion that I have for people is

to go every other day with caffeine and

something I talked about with Chris

Williamson who's kind of an expert in

this as well his own experience if you

go every other day without caffeine you

allow yourself the ability to remain

sensitive to it so you can still get the

effectiveness that you want within about

seven to ten days you'll start to notice

improvements in sleep some people notice

it even sooner and personally it took a

little while for me and what I think

happens here a little bit of my theory

is when we have caffeine we get a

cortisol Spike and our circadian biology

likes to kind of hold on to rhythmic

nature of these cortisol spikes so we

get up in the morning we have have

caffeine and we have this cortisol Spike

right now we put ourselves into what is

called the sympathetic nervous system

that fight or flight with a little bit

of caffeine and cortisol now when the

caffeine is cut out of the equation the

body kind of hangs onto that pattern for

a while so you almost hang on even

though you're like having withdrawal

symptoms you hang on to that fight or

flight and that happens especially in

the morning but your body starts wanting

to wake up

because it anticipates this cortisol

Spike it's like you're waking up at 5 30

a.m no matter what because that's what

you've been doing and that's when you've

been having coffee it takes about seven

to ten days for that to sort of wear off

now after that you do notice an

improvement in sleep there was a study

published in sleep medicine reviews that

found that dependence develops at a

surprisingly low dose so you can develop

dependence on caffeine at like 30 40

milligrams per day and even that amount

still in dose-dependent fashion will

affect your sleep

so the point is with this is that even

if you wean off of caffeine and you

lower the amount yes you can improve

your sleep a little bit but the best

thing to do is to probably just go cold

turkey and then try to go back to this

every other day type fashion one of the

things that I like to do in place of

coffee in the morning is on the days

that I don't have caffeine I usually

have like apple cider vinegar I have

some salt usually I'll have some

electrolytes what I find is that that

perks me up pretty well now there's sort

of the old I almost call it mythical

thing about having salt in the morning

and how it relieves your adrenal glands

and it kind of helps kind of help with

adrenal fatigue you know I kind of fell

victim to that thought process for a

while but the more that I've learned

about science and how this Hall works

you know adrenal fatigue is not

necessarily this real thing however

adrenal insufficiency is and sodium can

help you out with that whole process

that being said I feel like electrolytes

just kind of wake me up in the the

morning so it's a good void it's a good

void fill like a stop Gap instead of

caffeine pop the link down below for the

ones that I use they're called element

lmnt that link is also going to get you

a free variety pack if you want to try

it out so you get a free variety pack

with whatever purchase you do I just

recommend you try it instead of coffee

so go coffee electrolytes coffee

electrolytes or if you don't want to get

electrolytes try just salt water salt

water is fine too it's totally cool you

don't have to spend money on this I just

like them because they taste good and

they kind of perk me up and makes it a

little bit more fun so anyway that link

is down below drink

lmnt.com Thomas

drinkelement.com Thomas down below the

next thing that you'll notice after

maybe 10 to 14 days is you'll notice

less headaches now before you turn off

this video because you're someone that

doesn't suffer with headaches let me ask

you something have you ever felt that

tightness in your head not quite a

headache but sort of I don't know not

even Airy it's just like tight where

he's like you really want somebody just

almost massage your head right well

that's not quite a headache but that

still is almost borderline symptomatic

with the Restriction in blood flow that

we see in people that consume caffeine

now check this out there's a study

published in human brain mapping that

took a look at low caffeine consumption

so people that had 45 milligrams per day

people that had moderate like 400-ish

milligrams per day and people that had a

lot like 950 milligrams per day then

what they did is they divided them into

two groups okay they had three weeks of

decaf coffee

or three weeks of regular okay I didn't

know which one they were getting so what

they did with these three different

groups of various caffeine consumption

is they put them under MRI scan under

four separate occasions so either 250

milligrams of caffeine or a placebo

group

what they found is that whenever

caffeine was in the equation there was a

decrease in cerebral blood flow so there

was vasoconstriction we know caffeine is

a vasoconstrictor it means it restricts

blood vessels

what happened is they had a 27 reduction

in blood flow to the brain which kind of

sounds bad right that's not exactly good

when it comes down to a headache anyway

but the problem wasn't the Restriction

the problem was anytime someone

abstained from caffeine or came off of

it or even reduced it there was a

counterbalance effect where there is an

increase in cerebral blood flow

it is speculated that the increase in

cerebral blood flow is what is

triggering the headache it's an

adaptation to trying to adapt to a

massive amount of blood flow coming into

the brain this adds up when you look at

a study that was published in neurology

that was a larger scale study that

looked at 507 control people and 180

people that were chronic daily headache

sufferers they found that chronic daily

headaches were significantly more common

in people that didn't just recently have

caffeine but had previously had caffeine

okay so what that's telling us is it's a

either a withdrawal thing or B something

that's changed neurochemically in people

that had consumed more caffeine so the

higher the caffeine intake previously

the higher the instance of chronic daily

headaches so what I'm saying with this

is that when you first do cut out

caffeine

you can expect to have headaches that is

what is potentially causing the

withdrawal headache it's not necessarily

the dopamine insufficiency it might

literally just be pathological it might

be more blood and brain just can't deal

with it that will go away once these

constant micro fluctuations occur so

essentially every time you have caffeine

and every time it comes out of your

system even at a micro level and a big

level you're having these changes in

cerebral blood flow that might not be

the best thing for us so with this we

can talk about caffeine and mental

performance because this is a very very

important one a very big one people

think they have caffeine and it improves

their mental performance their cognitive

function and in a certain way it does

okay it increases the ability to uh

not necessarily critically think but it

can increase alertness now if you look

at a study published in

psychopharmacology we see pretty clear

what's going on here so what they did is

they had subjects go three weeks with

decaf or three weeks with regular in a

blind fashion they didn't know what they

were getting they found that even in a

short-term effect

withdrawal effects that could happen

overnight or even shorter had an impact

on cognitive function it impaired

cognitive function but the provision of

caffeine would actually prevent that

impairment so what that means is

whenever we go often on caffeine we have

these ups and downs in cognitive

performance okay and then when caffeine

is implemented back in we're back there

again we're back up we can have that

cognitive performance and that cognitive

function that we want but every time the

caffeine wears off we have an impairment

of it so when you first come off of

caffeine you will probably notice that

you don't feel as sharp but then as time

goes on after five days six days and

probably continuing to get better and

better for like 20 to 30 days you're

probably not going to reach your Peak

control of your cognitive function for

like 20 or 30 days after caffeine so

does caffeine impair cognitive function

no caffeine actually increases cognitive

function but caffeine doesn't last

forever so that is exactly why I'm a fan

of sparing caffeine for when it is

necessary use caffeine as a tool if you

use it as a tool to get through life

you're going the wrong direction

caffeine is a powerful ergogenic Aid a

powerful cognitive Aid and we need to

preserve its Integrity for that I use

caffeine on my filming days so that I

get the effect but you bet your bottom

dollar by the end of the day I am

thrashed now one of the last things

you'll start to notice is you're

probably more hydrated here's what's

interesting caffeine is interesting

because if you have concentrated amounts

of caffeine it has a diuretic effect if

you have highly diluted caffeine like a

bunch of green tea or something like

that it doesn't have as much of a

diuretic effect well it has the same

diuretic effect milligram per milligram

but what happens is it's pretty hard to

offset the fluid like if you have a big

cup of green tea it's going to have a

diuretic effect but not enough to

counter the fluid you got in from the T

right what it is going to do however it

is is going to send you to the bathroom

more now you might be thinking that that

means it has a diuretic effect no it

just means the likelihood of that fluid

going through you faster

is much higher so as long as you're

drinking enough water in conjunction

with caffeine it's never going to be an

issue but you don't start noticing the

effects of rehydration for weeks

it's crazy because you can dehydrate and

rehydrate yourself over a couple of days

but if you really are chronically

dehydrated it might take a couple weeks

to get yourself really balanced and

re-mineralized again another reason why

I'm a fan of electrolytes but that's not

really the point of this video I think

that we lose our minerals through

dehydration and it takes a lot of eating

specific foods and micronutrients to

rebalance where we need to be

so my encouragement to you is not to say

hey just cut out caffeine I think if you

want to you gain an element of Mastery

and control and I think a wise thing

would be taking 15 or 30 days off every

year just to regain control but

realistically it's more about taking

days off or taking weekends off letting

yourself be tired and reset those

dopamine receptor availability a little

bit so you get more out of it I'll see

you tomorrow