Morning Caffeine Timing: The Afternoon Slump Myth & Cortisol Stacking | Biohack

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00:00:17: You'll much more likely have the problem that if you don't do it anymore, A

00:00:28: new biohack every day for a week.

00:00:31: Today number three, delaying caffeine timing.

00:00:35: Max now it is the case that for some this first coffee in the morning is totally sacred.

00:00:40: and if you listen around a bit in the Biohacking community For Some It's directly a deadly sin If You drink a Coffee In The Morning Directly After Waking Up.

00:00:48: Who Is Right Now?

00:00:50: Exactly so.

00:00:50: yeah I think we don't know for sure.

00:00:53: That's the honest answer right.

00:00:54: nobody really knows who's right now.

00:00:57: It is at least plausible that it could be, if you drink coffee later.

00:01:02: That makes a difference simply because the thought behind it... ...is to keep cortisol active longer and thus start the day with more energy.

00:01:11: not only start but also equipped throughout the course of the day And its important when the cortisol is broken down On other side.

00:01:22: But that is not at all well proven, but then also really happens in real life.

00:01:26: It's a very mechanistic and theoretical assumption right?

00:01:30: And thats why you unfortunately can't say it as clearly as its sometimes said by the biohacking community.

00:01:37: In addition to cortisol there are second mechanism.

00:01:39: lets say That is

00:01:41: disgust

00:01:42: when it comes to why The first coffee directly after waking up is so bad with adenosine.

00:01:48: I can remember it's been a while now, also made an episode directly on caffeine and there we spoke about adenosine.

00:01:55: That is molecule that builds up over the day.

00:01:58: when you reach sufficient level melatonin comes in.

00:02:03: then sleep pressure falls asleep.

00:02:07: Now widespread theory is that the adenosines are not completely broken down.

00:02:17: if you then drink a coffee caffeine has the mechanism that it binds to this adenosine receptor so practically blocks it, so that the adenosin cannot bind to it and consequently can also be broken down.

00:02:30: That means you would tear your body out of its natural rhythm block remaining adenosines with caffeine And as soon the caffeine effect wears off, the adenosine can bind again.

00:02:43: That would be a reason for the afternoon crash that you have so suddenly get tired in the afternoon if you drink coffee too early in the morning.

00:02:52: But now it is also case not at all well proven and you can't actually measure that so well either, but one already assumes the adenosine is sufficiently broken down overnight.

00:03:04: This small remnant might still be there in the morning cannot trigger such a big effect as this afternoon slump at

00:03:10: all.".

00:03:12: That's why I don't want to say flimsy because it's mechanistically plausible or fits by a long shot that it then also works.

00:03:26: That way in practice,

00:03:27: yes and what?

00:03:28: Then Also comes on top of that What we also know is the circadian rhythm Of pretty much everything also somehow adapts And gets used to things right.

00:03:35: means if you now make your first coffee every morning directly ten minutes after waking up Yes than The body with its cortisol response and probably also With its adenosine breakdown will somehow orient itself To that.

00:03:47: as long As You have slept enough the adenosin Will Probably be gone.

00:03:51: On the other hand the cortisol spike.

00:03:52: We'll also adapt.

00:03:54: You'll much more likely have the problem that if you don't do it anymore, so that you have

00:04:18: your cortisol awakening response and then comes the caffeine, and then you spike cortisol on top of it.

00:04:23: And there is as I already said a certain habituation if you drink coffee every day in the morning than the cortisol doesn't rise to same way with the first coffee because you simply have an habitation.

00:04:34: That means this argument about this cortisol stacking actually not really true.

00:04:40: How do handle for yourself?

00:04:43: Yeah, I'm not a world champion at drinking coffee myself and not really a connoisseur or anything either.

00:04:48: That's why i don't drive myself crazy about it But i actually rarely Make a coffee directly after waking up anyway.

00:04:56: that just never happens to me Because i dont even have a coffee machine but usually drink the coffee in the office first And there i then anyway Have for sure ninety minutes plus Until i then really drink the first coffee.

00:05:07: Thats is actually standard For Me.

00:05:09: thats Why i couldnt say now okay does make huge difference.

00:05:13: I'd have to try it out.

00:05:15: What really makes a huge difference for me though, is actually the timing.

00:05:18: so especially when do i drink?

00:05:20: The last portion of caffeine?

00:05:22: and also how much caffeine do you drink?

00:05:27: More than one cup usually already has problems with two cups on but notice that I get very restless right And if I drank too late in my day then I just sleep worse.

00:05:36: So I still fall asleep wonderfully.

00:05:37: It's not a problem at first But during night time And the next morning, I don't feel so good either.

00:05:44: That means i have to be very careful To drink caffeine as early in the day As possible and not So late.

00:05:51: If you put that into a study look at it Take an average across everyone Then that point where You should stop drinking coffee Before going to bed is about nine hours before Right?

00:06:00: Yes!

00:06:01: Not quite... That's a lot

00:06:02: right?!

00:06:03: So if you go to sleep At eleven p.m.. then you'd Have to drink your last Coffee by two p. m. The latest.

00:06:09: That Is really crazy.

00:06:10: But now There are super, many individual differences.

00:06:14: And I think that's the point we also always try to kind of carve out in episodes.

00:06:17: everyone is super individual and you can easily test it for yourself right?

00:06:21: If you drink your coffee in the morning then just change up two weeks.

00:06:26: so before i drink my coffee go for a walk first shopping with dog or do some little thing so that you do some activity or task beforehand before you drink your first coffee, then automatically keep one and a half to two hours let's say of the gap.

00:06:49: And if he noticed after two weeks okay was actually super good decision than just stick with it is not notice any difference at all.

00:06:56: an actually say for me doesn't really fit into my day that well to necessarily always wait two hour.

00:07:02: Then you just drink your coffee in morning again right?

00:07:06: Not that complex and you can just try to listen yourself a bit too.

00:07:10: And maybe also look at awareable, Maybe your sleep improves because of it?

00:07:13: Maybe You don't necessarily feel more awake or better in the morning Because Of It But maybe Your Sleep Has Suddenly Gotten Better.

00:07:20: I think That Would Be Reason Enough To Say That You Shifted Earlier Or Later Right.

00:07:28: So In That Sense Yeah If That's not The Case Then You Can Also Just Keep Doing What You've Been Doing.

00:07:33: For me personally it's not that relevant either.

00:07:35: of course i try to drink right after waking up, but there is usually a bit gap in between anyway.

00:07:41: I usually read the news or something for you go to bathroom first and get into shower or quickly put something away or fold laundry hanging on drying rack.

00:07:53: so its not like I wake up and go to the kitchen, make my coffee.

00:07:57: And then i have so-to speak enough fuel or the tank filled.

00:08:01: somehow get through day.

00:08:02: well

00:08:03: That is really crazy!

00:08:05: And that's why it usually somewhere in a range of half an hour An hour actually also sufficient.

00:08:13: Much much more important as you already said anyway Is don't drink too late.

00:08:17: For me its around four p.m.. So bit later than daily This average of nine hours that you should keep before going to bed, but I also know people who say yeah if they drink a coffee at eight p.m.. Then then they don't notice anything.

00:08:30: i'd still like to see the data of Of The People Who Claim That.

00:08:36: But Basically Yeah You Know.

00:08:40: You Get To Know Yourself too and then get A good sense of what Makes Sense or not.

00:08:46: We also put a poll in on Spotify again about how you handle the coffee yourself, whether you always drink it in the morning.

00:08:54: Whether you pay attention to the gap.

00:08:55: we definitely be very interested and look forward your answers.

00:08:59: feel free too Also leave a comment About what?

00:09:02: Your personal experience is with The whole topic.

00:09:06: Otherwise yeah thanks max.

00:09:08: thank You guys for listening.

00:09:09: Thanks for watching tomorrow.