Using Caffeine to Optimize Mental & Physical Performance | Episode 101
Main Takeaways
Yerba mate tea stimulates the release of GLP-1, which reduces hunger and increases satiety, and can be stimulated with exercise like fast cardio.
GLP-1 stimulates thermogenesis and converts white fat cells into beige or brown fat cells, which increases basal metabolic rate.
Caffeine is a strong reinforcer that stimulates dopamine, acetylcholine, and adenosine, and makes us feel better in the minutes before and after ingestion.
Caffeine stimulates dopamine release in the brain region associated with clarity of thought and increases dopamine receptors in the reward pathway.
Adenosine makes us feel tired, and caffeine blocks adenosine to bias our system towards a more energetic pathway.
Body weight is a good measure of proper caffeine dose (1-3mg/kg), and timing of intake should be delayed 90-120 minutes after waking most days to avoid afternoon crashes and disruptions in sleep quality.
Thionine can offset jitteriness induced by caffeine on an empty stomach and has positive effects on sleep, depression, anxiety, and endothelial function.
Regular ingestion of caffeine can increase performance-enhancing effects if you abstain for a few days and then resume.
Caffeine has neuroprotective effects and may be protective against depression, and consumption while fasting can increase focus and alertness, shorten reaction time, and improve learning and memory recall.
Ingesting caffeine prior to exercise can increase dopamine release, creating a positive feeling about the exercise and possibly changing your association with exercise.
