This Drug Changed My Life
Summary
TLDREl video destaca la importancia de utilizar el café como herramienta para el rendimiento cognitivo máximo, presentando los "Mandatos del Café" para su uso óptimo. Aborda la ciencia detrás de cómo el café puede desencadenar un estado de flujo, mejorando la atención y la capacidad de enfoque. Aconseja la calibración de la dosis, la sincronización con el ciclo de cortisol, y la combinación con otras sustancias como la teobromina y l-teanina para un efecto más suave y sostenible. Finalmente, recomienda periodos de abstinencia para mantener la sensibilidad al café y evitar la dependencia.
Takeaways
- 🚀 El café es una herramienta poderosa para el rendimiento máximo, pero a menudo se mal utiliza.
- 🌟 El consumo de café ha influido en la civilización durante 3000 años, impulsando el Renacimiento, la Revolución Industrial y la Revolución de la Información.
- 🧠 Los beneficios del café incluyen el aumento de la dopamina y la norepinefrina, lo que ayuda a centrarse y catalizar el flujo.
- 💡 El café también libera cortisol y epinefrina, preparando el cuerpo para una mayor eficiencia y manteniendo el flujo.
- 🛌 Es importante no interferir con el sueño al consumir café, evitarlo 4 horas antes de dormir y 10 horas antes de la hora de dormir.
- 📈 El café puede acortar la fase de lucha al principio de una tarea, ayudando a entrar en el flujo más rápidamente.
- ⏰ Para aprovechar al máximo el café, se debe calibrar la dosis adecuada para cada individuo, comenzando con aproximadamente 100 mg y ajustando según sea necesario.
- 🌿 El café no solo contiene cafeína, también tiene antioxidantes y otros compuestos que pueden mejorar su efecto combinado con otros ingredientes como la teobromina y l-teanina.
- 🥤 Es recomendable beber agua y consumir l-teanina junto con el café para mejorar la concentración sin sentirse sobreestimulado.
- 📅 Seguir los 'Comandamientos del Café' ayuda a utilizar la cafeína de manera efectiva para mejorar la productividad y la salud.
- 🚫 Evitar el consumo esporádico de café para mantener la sensibilidad a su efecto, tomando un día a la semana y una semana completa cada trimestre sin café.
Q & A
¿Qué beneficios puede proporcionar el café para el rendimiento cognitivo máximo?
-El café, a través de la cafeína, puede estimular la liberación de dopamina y norepinefrina, lo que ayuda a centrar la atención y catalyze el flujo. También desensibiliza los receptores A1 de adenosina en el cerebro, permitiendo que la dopamina tenga un mayor efecto y se logre un mayor enfoque y flujo.
¿Cómo se puede utilizar la cafeína para acceder al estado de flujo?
-Se puede utilizar la condicionamiento clásico para asociar la cafeína con el estado de flujo. Al consumir café y luego sumergirse en tareas desafiantes, el cerebro comenzará a asociar la cafeína con la profunda concentración y el flujo. Con el tiempo, la cafeína actuará como un disparador para entrar en el estado de flujo.
¿Qué es el 'Café Commandment' y cuáles son sus seis mandamientos?
-Los 'Café Commandments' son un conjunto de seis recomendaciones para utilizar la cafeína de manera óptima y alcanzar el estado de flujo. Estos incluyen: 1) Condicionarse para el flujo con café, 2) Cortar el estrés con café, 3) Tiempo del consumo de café, 4) Calibrar la dosis de café, 5) Acompañar el café con otras sustancias, y 6) Abstenerse de café de manera intermitente.
¿Por qué es importante no beber café antes de una hora después de despertarse?
-Es importante no beber café antes de una hora después de despertarse para permitir que la cortisol, la hormona del despertar, funcione naturalmente. De otro modo, la cafeína podría competir con la cortisol y causar un colapso en la alerta hacia media mañana.
¿Cuál es la relación entre la cafeína y el rendimiento durante el día y la calidad del sueño?
-La cafeína, cuando bien administrada, puede mejorar el rendimiento cognitivo durante el día sin comprometer la calidad del sueño. Sin embargo, consumirla demasiado cerca de la hora de dormir puede interferir con el sueño debido a su半个衰期, por lo que se debe evitar beber café 10 horas antes de irse a la cama.
¿Cómo se puede determinar la dosis óptima de cafeína para uno mismo?
-Para determinar la dosis óptima de cafeína, se debe comenzar con una cantidad moderada, como una taza estándar de café, y observar la respuesta del cuerpo. Si es necesario, ajustar la cantidad hasta encontrar el nivel que funcione mejor para una persona, teniendo en cuenta situaciones específicas como la fatiga o el descanso insuficiente.
¿Qué es el 'Café Washer' y por qué es importante?
-El 'Café Washer' es el proceso de abstenerse de la cafeína de manera intermitente para mantener la sensibilidad al estimulante. Esto se hace para permitir que el sistema nervioso se reinicie y para disfrutar de los beneficios de la cafeína cuando se tome de nuevo.
¿Qué sucede cuando se bebe café en la mañana en ayunas?
-Beber café en la mañana en ayunas, junto con una dosis adecuada de cafeína y l-teanina, y sumergirse en trabajo desinteresado puede notoriamente aumentar el rendimiento cognitivo durante un período de aproximadamente tres horas.
¿Qué es l-teanina y cómo ayuda a mejorar el efecto de la cafeína?
-La l-teanina es un aminoácido que se encuentra en la té. Cuando se toma junto con la cafeína, puede ayudar a mantener la alerta sin causar jitters o sobreestimulación, proporcionando una energía más suave y sostenida.
¿Qué se debe hacer para evitar la resistencia a la cafeína?
-Para evitar la resistencia a la cafeína, se debe realizar un 'Café Washer', abstiniendose de la cafeína por un día completas una vez al mes, lo que mantiene la sensibilidad al estimulante y permite disfrutar de sus beneficios cuando se tome de nuevo.
¿Qué sucede si se bebe café de manera irregular o en cantidades variables?
-Si se bebe café de manera irregular o en cantidades variables, se puede reducir la sensibilidad a la cafeína, lo que hace que sea menos efectivo como estimulante. También puede llevar a ciclos de estrés y recuperación que pueden afectar la calidad del rendimiento y el sueño.
¿Qué es la relación entre la cafeína y la civilización?
-La cafeína ha influido en el crecimiento y la dirección de la civilización durante los últimos 3000 años. Ha sido una fuerza motriz detrás de importantes avances como la Ilustración, la Revolución Industrial y la Revolución de la Información Tecnológica.
Outlines
🚀 Introducción a la Maestría Cafénica y sus Beneficios para el Rendimiento Cognitivo
Este párrafo introduce la importancia de la cafeína como herramienta poderosa para el rendimiento cognitivo máximo. Maria Doris, CEO de un colectivo de investigación, y su compañero Stephen Cutler han ayudado a líderes a alcanzar el estado de flujo. Aunque la cafeína ha influido en el crecimiento y dirección de la civilización,很少有人 se ha enseñado a usarla correctamente. La cafeína es una sustancia fundamental en la Revolución de la Ilustración, la Revolución Industrial y la Revolución de la Información. Sin embargo, la aversión a la cafeína y el uso incorrecto son problemas que se abordan a través de los 'Mandatos de la Cafeína', que se presentarán en el video.
🔍 Identificar el Arquetipo de Cafeína y la Ciencia Detrás de la Cafeína y el Flujo
En este párrafo, se invita al espectador a identificar su arquetipo de cafeína, ya sea un exusuario, un escéptico, un usuario desconsiderado o un maestro consciente. La investigación sugiere que la cafeína puede desencadenar un estado de flujo, un estado óptimo de conciencia donde se sienten y se desempeñan mejor. La cafeína estimula la liberación de dopamina y norepinefrina, lo que ayuda a centrarse en el momento presente y catализa el flujo. Además, desensibiliza los receptores adenosín A1 en el cerebro, permitiendo que la dopamina tenga un mayor efecto y se alcance el flujo con mayor facilidad.
⏰ Cómo Planificar la Intake de Cafeína para Optimizar el Flujo y Evitar la Resistencia
Este párrafo explica los Mandatos de la Cafeína, comenzando con el uso de la condicionamiento clásico para asociar la cafeína con el flujo. La cafeína ayuda a abreviar la fase de lucha al aumentar la alerta y la capacidad de procesamiento de información. Además, se debe planificar la ingesta de cafeína, esperando al menos 30 minutos después de despertarse para no competir con el cortisol y evitar la cafeína al menos 10 horas antes de dormir para no interferir con el sueño. La dosis de cafeína también debe ajustarse individualmente, comenzando con aproximadamente 100 mg y observando la respuesta corporal, aumentando o disminuyendo según sea necesario.
🌟 Personalizar la Cafeína con Compañeros y Manejo de la Resistencia a la Cafeína
El cuarto mandato de la cafeína sugiere que se debe personalizar la ingesta de cafeína con compañeros como l-teanina y agua, utilizando una proporción de dos a una. Estas sustancias ayudan a mantener la atención sin sentirse sobreestimulados. Además, se debe probar diferentes formas de cafeína para encontrar la que mejor se adapte a las necesidades individuales. La cafeína puede ayudar a dormir mejor si se administra correctamente, pero la dosis y el momento son críticos para lograr este efecto. Finalmente, se debe abstener de la cafeína de manera regular para mantener la sensibilidad al estimante y evitar la resistencia al efecto de la cafeína.
🤝 Compartir la Maestría Cafénica con Otros para una Mayor Productividad
El último párrafo enfatiza la importancia de compartir la información sobre la maestría de la cafeína con aquellos que la mal utilizan, no la usan o la abusan. Al hacerlo, se puede mejorar la productividad y la creatividad en el mundo, aprovechando al máximo los beneficios de la cafeína sin sus desventajas potenciales.
Mindmap
Keywords
💡Caféina
💡Rendimiento cognitivo
💡Estado de flujo
💡Comandamientos de la cafeina
💡Dosis de cafeina
💡Adenosina
💡Dopamina
💡Norepinefrina
💡Cortisol
💡L-theanina
💡Abuso de la cafeina
💡Sensibilidad a la cafeina
Highlights
Caffeine is a powerful tool for peak performance that is often misused.
Caffeine has shaped the growth and direction of civilization for over 3,000 years.
Maria Doris and Stephen Cutler have helped leaders access flow state with caffeine.
Caffeine is linked to increased dopamine and norepinephrine, enhancing focus and flow state.
Caffeine can desensitize adenosine A1 receptors, increasing the effect of dopamine and focus.
Caffeine can be used through classical conditioning to trigger flow state.
Caffeine can shortcut the struggle phase of the flow cycle, leading to faster entry into flow state.
Timing caffeine intake is crucial for optimal performance and avoiding mid-morning crashes.
Caffeine should be consumed 10 hours before bed to avoid interfering with sleep.
Calibrate your caffeine dose to find the optimal level for your body and situation.
Caffeine sensitivity can be maintained by taking breaks from it periodically.
Combining caffeine with other substances like l-theanine can enhance its effects.
Caffeine can be used to enhance cognitive performance when well-rested and paired with the right substances.
Caffeine has been a driving force behind major societal advancements like the Enlightenment and the Industrial Revolution.
Understanding and applying the 'Caffeine Commandments' can lead to mastery over its benefits.
Caffeine can help individuals enter deep focus and states of flow more reliably.
Caffeine's impact on cognitive performance is profound and should be leveraged correctly.
Transcripts
caffeine whether you use it or you
misuse it you're probably leaving the
benefits of one of the most powerful
tools for Peak Performance on the table
so let's teach you the science how to
use caffeine for elevated cognitive
performance now Maria Doris co-founder
and CEO for a research Collective and
along my partner Stephen Cutler we've
helped thousands and thousands of
leaders access Flow State at will
now caffeine has shaped the growth and
direction of civilization over the last
3 000 years ever wondered what your City
skyline would look like if caffeine
never existed although steel and glass
giant buildings built on a foundation of
caffeinated Consciousness you see
caffeine is the molecule in powering the
productivity behind the enlightenment
the Industrial Revolution and the I.T
Revolution and I think you could argue
that caffeine is one of the uncredited
co-creators of the civilization that we
live in but the strange thing is that
although caffeine has this magnitude of
significance no one has ever taught us
how to use it properly and herein lies
the problem we can't experience the true
power of caffeine because we tend to
misuse the living hell animal the
average American drinks about three cups
of coffee a day they stop drinking
caffeine four hours before bed which
then wrecks their sleep so how do we
harness caffeine to maximize its upside
without the dance while the solution is
in the caffeine Commandments which we're
going to cover in a moment but in order
to understand why these caffeine
Commandments work so well we need to
look at the science and before we look
at the science let's start with helping
you determine your caffeine archetype
which is the first step in attaining
caffeine Mastery so which of these four
archetypes resonate most first off we've
got the reformed this is you if you once
relied on caffeine heavily but now
you've quit completely you've felt the
burn and then decided you've had enough
second we've got the Skeptics you may
think caffeine is harmful or unhealthy
will give you unbalanced energy or
negatively affect your sleep or you
don't like the idea of relying on
external sources of energy so you don't
use caffeine at all then third we have
the unmindful users you use caffeine but
without much thought or intention often
you overdo it you're not really sure if
it's harming you but you definitely know
that you're not using it optimally and
then there's a very small chance you're
in the fourth category the mindful
Master where you use caffeine to propel
you for Earth into deep focus and long
uninterrupted states of flow and Peak
Performance so the true problem isn't
that caffeine is just bad that you need
to quit it so you need to avoid it
rather given its impact and potency a
better question to start with is how can
I use caffeine in a way that serves my
productivity that aids my health and
that drives me into Flow State with
reliability now back to the science for
a second so new research suggests that
caffeine can actually trigger a flow
State now flow is an optimal State of
Consciousness where we feel our best and
we perform our best but for many
professionals Flow State though
incredibly useful is equally elusive so
can caffeine really trigger this elusive
State well research that we're doing
with our chief neuroscientist Dr Michael
manino of my organization along my
partner Stephen Cutler the flow research
Collective is going to be published soon
and in this research we have found
strong correlations between caffeine and
the one set of Flow State first caffeine
stimulates increased dopamine and
norepinephrine which Drive attention
into the present moment and help
catalyze flow flow follows Focus
caffeine Heights Focus what it also does
is stimulate the release of cortisol and
epinephrine the fight-or-flight hormone
which prepares the body for intense
exertion gearing you up for flow and
prolonging the Flow State third caffeine
desensitizes adenosine A1 receptors in
the brain which allow dopamine to have a
greater effect which means you get more
focus more easily and then more flow off
the back end of that Focus the research
makes clear that it's a shame to not use
caffeine or to misuse caffeine because
it is a profound lever on Peak cognitive
performance so with that let's have you
attain caffeine Mastery and master the
caffeine Commandments for flow of which
there are six the first one Thou shalt
condition oneself for flow with caffeine
to trigger flow oh with caffeine we want
to use something called classical
conditioning now classical conditioning
is about learning through Association a
Russian psychologist Ivan Pavlov noticed
that his dogs salivated when they saw
food and then he rang a bell when giving
them that food and eventually just
ringing the bell made the dog salivate
as they'd Associated the bell with the
food even when the food wasn't present
and we can do a similar thing with
caffeine and float you can use caffeine
as a stimulus and engaging in
challenging work as the response that
we're trying to condition so over time
caffeine becomes a trigger signaling to
the brain that it's time to enter a
state of deep focus but the combination
of caffeine and flow makes classical
conditioning more effective for two
reasons and the first is that caffeine
provides an altered state of
consciousness caffeine is a drug it
Alters how we feel it Alters the way we
think and see the world when we are
caffeinated flow does the same thing
flow is also an altered or non-ordinary
State of Consciousness and research
shows that when you either the stimulus
or the response Alters your State of
Consciousness it makes the conditioning
effect tighter but when both of these
things in this case caffeine and flow
provide an altered state of
consciousness the conditioning and
association between those two variables
becomes even tighter so when you sit
down for your first big flow block of
the day that three hour block or 90
minute block whatever it is where you're
going to tackle a meaty high priority
High leverage task that's when you want
to hit the caffeine and watch as it'll
start to drive you into flow more and
more over time now the second caffeine
commandment Thou shalt shortcut struggle
with caffeine so flow is just one part
of a four-phase cycle beginning with
struggle and to release the Flow State
itself and then the recovery phase in
the back end and in the struggle phase
of the flow cycle the brain has to load
all of the new information it's
receiving about the task that it's
engaging with it involves norepinephrine
cortisol released High prefrontal cortex
activity Lots going on up here in the
front of the brain and increase
cognitive load it's hard it's a struggle
at the onset of a task like this the key
is though caffeine can shortcut the
struggle phase boosting us through it by
increasing alertness caffeine reduces
cognitive load and makes information
processing more efficient it also boosts
dopamine which gives you more focus
without you having to fight for every
ounce of that focus and exert as much
conscious effort this moves you to the
release phase of the flow cycle which is
characterized by relaxation and are
letting go of the conscious control
around the task loosening our grip so to
speak and this allows faster and more
fluid cognition catego so use caffeine
to boost yourself through the struggle
phase shortcut and struggle down moving
faster into release and then of course
faster into the Flow State itself third
caffeine commandment Thou shalt time
your caffeine intake you may know this
one so Dr Andrew hubman an incredible
staff from neuroscientists you've
probably heard of and a friend of the
flow research Collective has done a
great job educating the world about
caffeine and cortisol the wake-up
hormone our body naturally cranks out
for us first thing in the morning to
elevate alertness if you ingest caffeine
too early upon waking it crowds your
adenosine receptors causing the cortisol
to compete with the caffeine which leads
to a mid-morning crash if you leave the
adenosine receptors unoccupied open for
business for the cortisol for a little
bit you'll naturally wake up and be more
alert in the morning with cortisol
rather than caffeine so the rule is
cortisol first caffeine second and you
want to wait about 30 minutes after
waking up before you consume caffeine
now technically based on the research
huberman psyched it is longer than that
but for practical purposes many people
can't wait that much longer just due to
the nature of their morning and how
their day goes so leave at least 30
minutes a little bit longer is better
but at least 30 minutes so that's how
you time caffeine for the front end of
the day then on the back end of the day
be careful of Kathleen's Half-Life avoid
consuming caffeine at least 10 hours
before bed otherwise it will interfere
with sleep that means that if you go to
bed at 10 pm have your last dose of
caffeine by 12 pm remember no amount of
caffeine can compare to the performance
enhancing benefits of a single night of
sound sleep your sleep is the base
caffeine is something that you can use
to dial up the natural and organic
cognitive performance that you get by
sleeping well consuming caffeine when
well rested is also just an incredible
euphoric experience we want to sleep
well and we do not want caffeine to
compromise sleep at all so 10 hours
before you go to bed is your last dose
of caffeine now caffeine commandment
number four Thou shalt calibrate the
dose the dose makes the poison too
little caffeine you won't feel the
effects or fatigue will be even
exacerbated too much caffeine well you
know what that feels like the Jitters
are not fun the Jitters are not pretty
so we don't want that to keep it simple
start with about 100 milligrams a day of
caffeine is just about a regular cup of
coffee observe how your body responds
and adjust accordingly if it's slightly
too much then just drop it down to half
that see what 50 milligrams is like if
it's too little double it if you can
handle even more without it disturbing
your sleep or over stimulating your
nervous system you could try a little
bit more and go all the way up to 300
milligrams my friend swears by 40
milligrams for me I'm closer to 300
milligrams for my caffeine Sweet Spot
the point is you want to know what dose
level is optimal for you in general
and you also want to know what dose
level is optimal for you in specific
situations such as when you are fatigued
and under slept and we want to avoid the
common mistake of under dosing caffeine
when fatigued yes under dosing caffeine
when fatigued so if you're fatigued
meaning you've gotten let's say 30 or
less of your normal night's sleep let's
say if you normally sleep nine hours
you've gotten maybe just over six hours
so you know technically you're fatigued
based on that definition well if so
you're going to want to increase your
caffeine dose by about 50 percent
because when you're fatigued your brain
has a high level of adenosine so you
need a higher dose of caffeine to
counteract it that means if you normally
have one cup of coffee have a cup and a
half if you normally have two have three
cups when fatigued and this does not
want to become a pattern we do not want
to use caffeine as a Band-Aid to cover
up for fatigue this is for usage in the
rare instances when we just can't get
around it and we're under slept now
another Quirk regarding caffeine and
sleep that's usually not talked about is
that counter-intuitively if you dose the
caffeine just right and expend energy
cognitively through flow caffeine dosing
can actually help you sleep better by
causing you to time the caffeine dip and
decrease of the half-life at the same
time that you want to wind down at the
end of the day and go to sleep this is
because you'll get a bigger shift into a
down regulated nervous system a
parasympathetic state from the
sympathetic State the caffeine results
in which can actually help us wind down
and help us sleep better but again dose
and timing are critical for this to be
the case now caffeine commandment number
five Thou shalt give caffeine companions
ever notice how sometimes caffeine feels
just right you're alert but not jittery
focused but not wired and other times it
feels off and you're bouncing off the
walls you've got that Jagged energy well
part of this is dose but part of this is
synergy you see the trick to getting it
just right is to dial in the delivery
mechanism and mix your caffeine with
other substances that a need its
absorption and positively impact its
effect so coffee doesn't just contain
caffeine it also contains antioxidants
it also contains things like theobromine
yerba mate contains caffeine but it also
contains polyphenols and a number of
other compounds that can help smooth out
the caffeine then there's good old tea
which the Irish like myself are
absolutely mad for and that contains
other compounds like l-theanine and then
of course you've got energy drinks which
contain bucket loads of other compounds
unfortunately some of them sugar but
also even the diet ones B vitamins amino
acids like taurine or herbal extracts
like ginseng so all of these compounds
are going to alter the way the caffeine
feels so you want to test and see which
delivery mechanism tends to suit you
best and lend itself to Optimal
cognitive performance now the general
rule of thumb when it comes to caffeine
and its companions are to pair it with
two things always and these are
l-theanine and H2 or water and we want
to use a two to one ratio with both of
these for example if you take 100
milligrams of caffeine which is a
standard cup of coffee have 200
milligrams of l-theanine for every cup
of coffee drink two cups of water really
simple research shows that this combo
can help you stay focused without
feeling overstimulated a lot of people
ask me if I had to recommend one thing
to get into flow more consistently what
would it be a cheap hack you can use to
really Elevate cognitive performance for
about a three hour period is to remain
fasted usually in the morning and to
dose the right dose of caffeine let's
say 100 milligrams plus the l-theanine
in the water dive into work undistracted
and you will notice
a very significant cognitive effect now
a few months back I spent a month in
nasara in Costa Rica one of the most
beautiful places on Earth and I was
smashing back the coffees with my
favorite Barista in the world Juan shout
out to one and one day I hit my third
espresso I finished it metabolized it
and then I realized I didn't feel any
different to before I had my first one
and that's because I had violated one of
the most important caffeine Commandments
which is Thou shalt abstain from
caffeine sporadically you've experienced
this for yourself caffeine sensitivity
gradually decreases and you make
yourself immune from the drug so what
you need to do is what's technically
called a caffeine washer here's a simple
rule for it take at least one day off
per week from caffeine entirely I think
Sundays are a really great day for this
it just allows your nervous system to
reset and then in addition to taking one
day a week off we want to take one full
week per quarter off caffeine now you
may be thinking oh God that sounds
brutal doing a day a week without it or
a week a quarter without it I need my
daily caffeine to function well the idea
here is not to deprive you of caffeine
but to give your more out of the
caffeine that you do use keep yourself
hypersensitive to caffeine so that when
you have your big Americano in the
morning you can feel it squeezing juice
out of those neurons just like you
wanted now if you follow these six
caffeine Commandments caffeine will
start to become an incredible companion
that drops you deep into the zone and
you'll minimize its potential drawbacks
now if you found this video useful think
of a friend or a couple of friends who
either misuse caffeine don't use
caffeine or abuse caffeine and then send
them this video let's get the message
out about how to use caffeine optimally
so we can have more caffeinated
Consciousness in the world creating more
useful things for the world
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