Entenda os efeitos da cafeína no organismo

Summary

This video script discusses the effects and proper use of caffeine, highlighting its role as a stimulant that can enhance productivity and focus. It explains caffeine's mechanism of action by blocking adenosine receptors, which are responsible for promoting sleep. The conversation delves into the potential for caffeine abuse, the importance of timing caffeine intake for optimal benefits, and the impact on sleep quality. The script also emphasizes the significance of recognizing individual tolerance and adjusting caffeine consumption accordingly, suggesting a test period of reduced intake to assess its effects on sleep and mood.

Takeaways

• 🧠 Caffeine works by blocking adenosine receptors, tricking the body into feeling less tired and more alert.
• ☕ Caffeine is often used as a productivity tool, but its mechanism should be understood to use it effectively.
• 🌙 Adenosine should be cleared during sleep, but caffeine intake can interfere with this process, leading to poor sleep quality.
• 🚫 High caffeine consumption can lead to a 'crash' in the afternoon and a dependence on caffeine to maintain energy levels.
• 🕒 Caffeine has a half-life of 5 to 6 hours, meaning it takes this time for the body to eliminate half of the caffeine consumed.
• ⏰ It is recommended to avoid caffeine 10 to 12 hours before bedtime to ensure it does not disrupt sleep.
• 🏋️‍♂️ Caffeine can be beneficial for workouts and focus, but it should be used mindfully to avoid overstimulation.
• 🌞 Exposure to natural light in the morning helps regulate the circadian cycle and can be more beneficial than immediate caffeine intake.
• 🕗 The ideal time to consume caffeine may be around 90 minutes after waking up, aligning with the body's natural cortisol levels.
• 🍵 Caffeine from sources like green tea can be a good alternative due to the presence of l-theanine, which helps balance its effects.
• 📉 Reducing caffeine intake for a short period can reveal its impact on sleep quality and overall well-being.

Q & A

What is the chemical name for caffeine?

The chemical name for caffeine is 1,3,7-trimethylxanthine.

What is the primary mechanism by which caffeine affects the body?

Caffeine primarily works by blocking adenosine receptors, tricking the body into feeling less tired.

What is adenosine and how does it relate to sleep?

Adenosine is a neuromodulator that increases feelings of tiredness and promotes sleep at night.

How does caffeine's effect differ from actually providing energy?

Caffeine doesn't provide energy; instead, it removes the sensation of tiredness, creating a perception of increased energy.

What is the potential downside of consuming caffeine late in the day?

Consuming caffeine late in the day can lead to poor sleep quality due to the accumulation of caffeine in the bloodstream, which can disrupt the natural sleep cycle.

What is the recommended time frame for consuming caffeine to avoid sleep disruption?

It is advised to stop consuming caffeine at least 10 to 12 hours before bedtime to ensure it does not interfere with sleep.

What is the half-life of caffeine and what does it indicate?

The half-life of caffeine is between 5 to 6 hours, which means that it takes this amount of time for the body to reduce the caffeine level by half.

What is the suggested time for consuming coffee in the morning according to the Huberman technique?

According to the Huberman technique, it is suggested to consume coffee about 90 minutes after waking up, once cortisol levels are more stable.

Why is it important to rehydrate with water before having coffee in the morning?

Rehydrating with water first thing in the morning is important because the body has been fasting overnight and needs to replenish its fluids before introducing caffeine.

What is the role of l-theanine in the context of caffeine consumption?

L-theanine, found in green and black tea, is used to balance the effects of caffeine, providing a calming effect and reducing the potential for caffeine-related anxiety or jitters.

What is the recommended daily intake of caffeine according to the script?

The script suggests a daily caffeine intake of between 100 to 150 milligrams, preferably consumed within the first four hours of the day.

How can one test the impact of caffeine on their sleep?

One can test the impact of caffeine on their sleep by eliminating it from their diet for a couple of days, such as over a weekend, and observing any changes in sleep quality.

Outlines

00:00

🧠 Caffeine's Effects on Productivity and Sleep

This paragraph delves into the molecular effects of caffeine, specifically 1,3,7-trimethylxanthine, on the human body. It highlights caffeine's role as a stimulant that can enhance productivity, focus, and attention by blocking adenosine receptors, which are responsible for promoting sleep. The discussion also touches on the potential downsides of excessive caffeine consumption, such as disrupted sleep patterns and the development of a dependency that can lead to a feeling of a 'dirty' brain upon waking due to the accumulation of adenosine. The importance of understanding caffeine's mechanism and using it wisely is emphasized.

05:02

⏱ Understanding Caffeine's Half-Life and Ideal Consumption Times

This section explains the concept of caffeine's half-life, which is approximately 5 to 6 hours, and the implications this has for optimal caffeine consumption. It suggests that to avoid disrupting sleep, one should cease caffeine intake at least 10 to 12 hours before bedtime. The paragraph also discusses the common practice of drinking coffee throughout the day and the resulting 'crash' effect in the afternoon due to caffeine accumulation. The advice to consume caffeine mindfully and at the right times of the day for maximum benefit and minimal negative impact is provided.

10:06

☕️ Maximizing Caffeine Benefits and Minimizing Drawbacks

The final paragraph offers practical advice on how to maximize the benefits of caffeine while minimizing potential drawbacks. It emphasizes the importance of rehydration upon waking, exposure to natural light to regulate circadian rhythms, and the timing of caffeine intake post-exercise or after natural light exposure. The recommended daily caffeine dosage is discussed, along with the benefits of alternative sources like green tea or black tea, which contain l-theanine to balance caffeine's effects. The paragraph concludes with a suggestion to periodically abstain from caffeine to assess its impact on sleep quality and overall well-being.

Keywords

💡Caffeine

Caffeine, also known as 1,3,7-trimethylxanthine, is a stimulant commonly found in coffee. It blocks adenosine receptors in the brain, which prevents the feeling of tiredness and promotes wakefulness. The video discusses both the benefits and potential drawbacks of caffeine consumption, particularly focusing on its impact on sleep and productivity.

💡Adenosine

Adenosine is a neuromodulator that promotes sleep and relaxation by binding to its receptors in the brain. Caffeine blocks these receptors, preventing adenosine from inducing tiredness. The video explains how this blocking mechanism can lead to reduced sleep quality and a dependence on caffeine for alertness.

💡Sleep Quality

Sleep quality refers to how well one sleeps, including aspects like sleep duration, depth, and the ability to enter restorative sleep phases. The video emphasizes that caffeine consumption, especially close to bedtime, can negatively affect sleep quality by disrupting normal sleep patterns and preventing the brain from fully resting.

💡Cortisol

Cortisol is a hormone that helps regulate metabolism, immune response, and stress. It naturally peaks in the morning to help wake the body up. The video suggests that drinking caffeine too soon after waking can interfere with the natural rise of cortisol, recommending a delay of about 90 minutes after waking before consuming caffeine.

💡Half-life of Caffeine

The half-life of caffeine is the time it takes for the concentration of caffeine in the blood to reduce by half, typically 5-6 hours. The video explains how caffeine's half-life affects sleep, recommending cutting off caffeine intake at least 10-12 hours before bedtime to avoid sleep disturbances.

💡Caffeine Tolerance

Caffeine tolerance refers to the reduced effect of caffeine on an individual due to regular consumption. The video discusses how people can develop a tolerance to caffeine, leading them to consume more to achieve the same alertness, which can result in a cycle of dependence and poor sleep quality.

💡Pre-workout

Pre-workout supplements often contain caffeine to enhance performance, focus, and endurance during exercise. The video highlights the importance of timing and dosage when using caffeine as a pre-workout aid, noting that excessive consumption can have negative effects on sleep and overall health.

💡Hydration

Hydration refers to maintaining an adequate level of fluid in the body. The video stresses the importance of hydrating first thing in the morning before consuming caffeine, as the body dehydrates during sleep. Proper hydration is essential for overall health and can influence how caffeine affects the body.

💡Circadian Rhythm

The circadian rhythm is the body's internal clock that regulates the sleep-wake cycle and other physiological processes. The video mentions the significance of aligning caffeine consumption with the circadian rhythm to avoid disrupting sleep and maintaining overall health.

💡L-theanine

L-theanine is an amino acid found in tea that promotes relaxation without drowsiness. It is often paired with caffeine to balance its stimulating effects. The video suggests that consuming caffeine sources like green tea, which contain L-theanine, can help mitigate some of caffeine's negative side effects, such as anxiety and jitteriness.

Highlights

Caffeine is referred to as 1,3,7-trimethylxanthine and is known to boost productivity and focus by blocking adenosine receptors.

Adenosine is a neuromodulator that promotes tiredness and sleep, and caffeine's mechanism involves tricking our tiredness by occupying adenosine receptor sites.

Caffeine does not provide energy but rather removes the sensation of tiredness, creating a perception of increased energy.

Caffeine's stimulating effect is compared to a brick on the accelerator, maintaining the car's speed without increasing its maximum capacity.

Caffeine can be both beneficial and harmful, depending on its consumption habits and the individual's response to it.

High caffeine consumption can lead to a lack of perception of its effects, causing people to drink more without realizing the impact on their sleep and mood.

Caffeine blocks adenosine receptors needed for proper sleep, potentially leading to poor sleep quality and a cycle of increased caffeine dependence.

Caffeine's half-life is between 5 to 6 hours, meaning it takes this time for the body to eliminate half the caffeine consumed.

To avoid disrupting sleep, it is recommended to stop consuming caffeine at least 10 to 12 hours before bedtime.

Caffeine can be a useful tool for workouts and maintaining attention, but it should be used with awareness of its effects on anxiety and stress levels.

Caffeine is present in various substances beyond coffee, including pre-workouts, energy drinks, and tea, and should be consumed with caution.

The ideal time to consume caffeine is suggested to be around 90 minutes after waking up, aligning with cortisol levels for a balanced alertness.

Caffeine can cause an afternoon 'crash' due to accumulation in the bloodstream, making it important to monitor intake and timing.

The quality of sleep is crucial, and consuming caffeine too late can affect the brain's cleansing process during sleep, leading to a 'dirty' feeling upon waking.

A test to gauge caffeine's impact on sleep involves eliminating it for a weekend to observe changes in sleep quality and mood.

Caffeine from green tea or black tea can be a good alternative due to the presence of l-theanine, which helps balance its stimulating effects.

The recommended daily caffeine intake is between 100 and 150 milligrams, ideally consumed within the first four hours of the day.

Exposure to natural light in the morning helps regulate the circadian cycle and is important for signaling the brain that it's time to be awake.

Transcripts

Let's talk here about a molecule called 1,3,7-trimethylxanthine, which can be called

caffeine, right, Ayar?... Ah, easier, right?... Ayar has been a nutritionist for a long time,

and he is known as the Nurture of the Mind, right, Floquinhos? Come here, come here, come... Is everything

ok? Flakes? You loved me, right?... Take the opportunity to click on the like button and subscribe to the channel.

Ayar, tell me about caffeine. I want you to talk more to bring new content. Is it more

harm or more benefit from caffeine? How does it work? What do you see in practice?...

Perfect, Leandrão. Man, caffeine is a very good tool for productivity,

focus, attention, right? To really give a stimulus, a “boost”. But I say that you have to understand

its mechanism a little, right? Basically, it tricks our tiredness, it blocks adenosine

receptors . Adenosine is a neuromodulator, right? It would be a neurotransmitter that makes us

feel tired and sleep at night. And caffeine blocks this receptor, so

it enters the receptor's place and prevents the adenosine in our brain, mainly, from

binding, and us being able to sleep. This is one of the effects, but at the same time, when

we do this in the morning, sometimes we have a residual adenosine that should have been cleaned

at night, sometimes there is a residual, and this caffeine will block this receptor, so it gives that "up".

I always joke that it doesn't give energy, but it takes away tiredness, so the perception we have is

that it gave energy... It's like a brick on the accelerator. It won't make the car faster

than it is, but it keeps it running... Exactly! So, this is the first thing

that everyone looks for in caffeine, right? Coffee, especially in Brazil, coffee is very strong

in our culture, but I always say that, like any tool, in this case, I joke that a pencil

can be used to write or to kill someone, but in this case caffeine works in the same way,

for a good thing, but also for a bad thing. People have been drinking a lot of caffeine,

a lot of coffee, a lot of stimulants, and they no longer have that perception, they come and say:

"I can drink coffee before bed... I don't feel anything, for me it doesn't change

my mood. " But the guy is moody, sleeps poorly and... He doesn't do anything for me...

Exactly! So he's going to be one of the few people in the world who doesn't have that happen? No,

actually he can sleep because he is very tired, but this receptor, which must be cleaned

at night, he cannot, because it is blocked, the receptor opens at night, so the adenosine

will turn on at night while he is sleeping , so he wakes up with his brain still, let's say,

dirty, he has this feeling of his brain still being dirty. He needs more coffee, more caffeine,

and what continues to snowball? Bad sleep due to caffeine...

Even if he doesn't notice this bad sleep, I think it's nice to make it clear...

Even if he doesn't realize it. Why? Because if we were to do an electroencephalogram, we would see

that neuronal activity is very active. So, it's as if the person sleeps, but the brain doesn't

enter the phases of sleep that it should in order to ensure that, especially in the

deep phase of sleep, there is a lot of cleansing at the brain level, which passes a liquid that passes through

our brain to clear these receptors. And, in the morning, we have these receptors

clean to continue the day, get tired and everything, have the perception of sleep and sleep,

and this snowball is positive. But in our world, this is very negative, people are

abusing caffeine a lot, that's the truth... And what is caffeine abuse in your view?...

Leandro, the main thing: I always say that The ideal is to use this tool at the right time

of the day. Waking up and drinking coffee is not very interesting. Why isn't it very interesting?

Because we are still transitioning from the sleep phases, starting to enter a state of alert.

But this cannot happen all at once, it has to be something well controlled, because we start to

increase cortisol in a well controlled way, there is not enough scientific evidence,

but in the body's physiology, cortisol goes hand in hand with adrenaline to have your heartbeat,

become faster, be alert and start the day well. Then at that time

Since cortisol is more stable, it would be more interesting to start with coffee and caffeine,

more or less 90 minutes after waking up. This is Huberman's technique,

which he saw for several physiological reasons that it would be interesting to do this.

Is it mandatory to do this? I say no, because sometimes people exercise in the morning, there are a lot of

people who exercise on an empty stomach, caffeine, so for this guy, it will be important for training.

But for a lot of people who drink a lot of coffee, what do they have? That "crash" at the end of the afternoon,

that very sudden power outage, and they don't know why. It's natural for us to have

this fluctuation in cortisol, and the tiredness that a person has in the middle of the afternoon, even

the caffeine taken there doesn't have much effect. What's the problem? Caffeine accumulates

in the person's blood. So, for example, so that people understand, the basic half-life of

caffeine is between 5 to 6 hours, it is around 5 to 6 hours, so half-life, half the dose,

Leandrão knows well. So you had that cup of 100 milligrams of caffeine, let's assume 150

milliliters. Then 100 milligrams of caffeine, in 5 or 6 hours, 50 milligrams, in 5 or 6 hours,

25 milligrams. So the ideal is to stop drinking coffee at least 10 to 12 hours before bed.

So, for most people who sleep at midnight, 11 at night, they should try to cut it off, yes,

around 11 at noon, and then actually end it at that time...

Because people think that half-life is the time that it takes to completely leave the body,

and that's not it, folks. It's half, half of half, half of half. But if you keep

loading up on coffee all day, you sleep with your body full of caffeine, and that's terrible...

Exactly!... The coffee drinker's problem, do you know what it is? It's just that when he feels tired and

needs to rest, he forgets about it and drinks a coffee. In other words, the coffee drinker,

when he feels tired, stays awake, because he manages to induce this in a certain way with the

body. And we need to rest. If you are feeling tired, most

likely what you need is to rest, and not be more active. And this is what

becomes a problem in the medium term, right?... Exactly... In the medium term, it's already a problem... Is it

a very useful tool? Yeah, just for a good workout, to have a little more attention

and everything. But today I work a lot with more anxious and stressed people, and they don't realize

that caffeine is doing this. So, the people who are watching, have a

higher level of awareness, and understand that no matter how good it is, it has polyphenols that are very interesting

in the coffee, but in some moments, it brings more collateral but the person doesn't realize it. because

of habit, and then any event we have today is: "Let's have a coffee? Let's

have a coffee." Leandrão even offered me a cup of coffee... Of course. We're

recording here, it's past 4, I said "do you want a coffee?" Him: "No, I can't now." I said:

"Okay." But it's normal for us to offer, right? Exactly! So, it's one of the main

components of pre-workouts, right? So, be careful because there are caffeine in substances

other than the coffee itself. So there's the caffeine capsule in the thermogenic, there's the pre-workout that

has caffeine, there's the energy drink, a mate tea, a green tea, the coffee itself. So, it's important to take

good care of it and understand which one is best for you. Because I myself said there were two, right? Like,

one at the beginning of the day, around two hours after waking up, and then around two in the

afternoon, after lunch. But I started to realize that this second one wasn't so good because it didn't

bring anything, it was just flavor... Same as you, a coffee in the morning and one in the middle of the afternoon, but the one in the middle

of the afternoon bothers me, but I didn't realize it at first. Then when you cut it, a few days pass,

you can sleep better, you see that you no longer need it... Exactly, that's the

big detail, seeing the need for caffeine, and understanding how to use it well, because otherwise We

keep spoiling ourselves for nothing, looking for some things that are just compensatory, and they won't be

able to be compensatory, because sleep is a part of life that is strictly necessary.

A lot of people say: "Ah, Ayar, but I sleep seven hours, eight hours, nine hours,

whatever it is." Seven to nine hours would be ideal, but the quality of this sleep is not good,

so it won't help either. So you have to have quantity, quality and at the most correct time,

such as being able to sleep before midnight , which would be ideal, between 10 and 11 pm. I know that

in Brazilian life it is complicated, but do your best to at least get it,

because the quality of sleep is better before midnight. at night,

if you have to go to sleep in the middle of the night, it's no longer good. We are more diurnal beings, so,

for example, the majority of people who have to wake up at six in the morning, seven in the morning, if they can

manage it. this coffee around eight, eight thirty, would be a more interesting time...

Let's give you a guide. Ayar is a nutritionist, he provides customer service, and his Instagram is here,

remember to give it a follow, it's really worth it. , very good content. It provides

people in a very practical way, which you would think is cool, generally, logical, but what

dosage, what maximum time?... Coffee is a little complicated because the techniques change a little as

you do. it will extract caffeine, but basically, the longer it is in contact with water,

the more caffeine it extracts. So, that coffee from the French press is one of the ones that removes the most caffeine, so,

whoever uses this method, know that there is more caffeine in your coffee than another basic espresso.

A basic espresso, around 55 to 75 milligrams of caffeine. Okay, if that's it,

about two espressos a day in this morning block, I believe it's there... Shall we put it there in the

first four hours of the day?... That would be ideal. Wait there at least, if possible,

an hour and a half after waking up, let's say, let's put a rule in place: wake up at six,

the first thing is to hydrate yourself well, this is the fundamental part. Think you slept,

we talked about sleeping seven to nine hours, a third of your day was spent sleeping, so you didn't

drink any water, and the first thing you do is urinate, and that darker water comes out,

that urine with many more components there that your body was rehydrating itself with that water

you drank before. So you need to rehydrate your body as soon as possible, so the first thing

is water, not coffee. Hydrated your body, you're balanced, great.

Are you going to exercise? It's a good time for you to drink coffee. Not going to exercise?

Try to wait a little, expose yourself to natural light, this will help the brain understand

that it is time to be awake, it is a time when we are exposed to light,

that it should be as it should be, nature... People don't value this, this exposure

to sunlight is truly extremely important. This isn't some kind of "oh, you know,

something I'm going to do for nothing." This makes a big difference in regulating your circadian cycle...

Exactly! We have “clock” genes there that are regulating the environment according to

information from the environment. So, everyone who has eyes in the case will pass the information to the

brain, which will understand this information from the environment, and will start to keep us on alert.

There's a stable part there, 7:30, an hour and a half later, is a good time to drink

coffee. It can be with breakfast, for people who don't fast, they eat, other people

who fast can drink coffee, they can mix it with other things, sometimes they make a more

gourmet coffee with cinnamon, cocoa, TCM, It varies depending on each diet, each diet can really be used... In

terms of milligrams, how much more or less do you like?... Between 100 and 150 milligrams I think

it's a pretty good dose. So much so that today, imported pre-workouts have a

much smaller amount of caffeine than they had in the past... And other substances to help with focus...

Exactly, because during training you have to pay attention to everything What's happening

is not just euphoria. You can't do a good bench press, a good squat with your heart

racing, so you have to be very concentrated, so they mix a lot, sometimes,

taurine to balance caffeine, taurine is widely used here in Brazil, B vitamins ,

sometimes some other components such as Alpha GPC, all to achieve neuronal balance and be

Well focused on training, it's not a lot of euphoria. So I also highly recommend caffeine

from green tea or black tea, because it has l-theanine to balance this effect...

So, something close to 150 per day in the first four hours of the day, more than that, nothing more.

caffeine... I would even say a little earlier, Leandrão. Until about two in the afternoon would be more interesting... No,

the first four hours of the day... Ah yes, perfect!... Woke up at six, until 10...

That's it, going on until 11 o'clock, for everyone world that sleeps from around 11 to midnight. If you

go to bed earlier, try to get ahead of that caffeine... I'll leave you with a final message, because there are a lot of people

who are addicted and think they're not. If you think you're not, that it doesn't disturb your sleep,

let's see if you agree with me. But if a person cuts out caffeine for a day or two,

they will already see a difference in their sleep. So, sometimes take a weekend, a Sunday where

you can relax, don't drink any caffeine and see what your sleep is like on that Sunday itself,

you will notice a big difference. Sometimes you will even nap during the day and sleep

much deeper at night, and you will wake up much more refreshed. So,

it only takes a few days for you to be able to test it. So if you are feeling unwell, in a bad mood,

feeling something, or even if you don't feel it, but are consuming a lot of caffeine,

do this test of going a weekend, Friday, Saturday and Sunday without it, to see how much that

it will improve, and then you see the truth of what we are saying here. Right?...

Perfect... I'm going to recommend a video here that is very complementary to this one, in which

we also talk about caffeine. So it's a video that talks about caffeine, about pre-workout,

about the best time, about some effects. So, take a look and see you in the next video.