Hey Team,
Caffeine is a hell of a drug — no, really. Caffeine is classified as a psychoactive drug because of its ability to affect the brain and alter mood, perception, or behavior. It temporarily increases alertness, reduces fatigue, and can improve concentration. Even more impressive is its potential anticancer, immunological, anti-inflammatory, cardiovascular, and neurological protective effects, as well as its effects on the performance of athletes.*
Caffeine is considered the most widely consumed psychoactive stimulant in the world. Annual caffeine intake around the globe sits at 120,000 tons with coffee producers harvesting more than 23.2 billion pounds of coffee beans every year. This natural compound can quickly cross the blood–brain barrier and may exert a stimulant effect on the central nervous system by modulating several molecular targets, such as the 1. antagonism of adenosine receptors, 2. promotion of intracellular calcium mobilization, 3. inhibition of phosphodiesterase, and 4. inhibition of GABA receptors.
In short, it works fast.
Though how do you know if caffeine is right for you and what are the general rules centered around consuming it? Let’s jump in.
To Caffeinate or Not to Caffeinate
I don’t drink coffee but to say I never dry scooped C4 in my college weightroom would be a lie. Some days, I opt for loose-leaf green tea or reach for a Signature Caffeine capsule. Other days I let anxiety take the wheel and that my friends, is what we call balance. In all seriousness, caffeine use is indeed a personal choice. It’s important to remember that every single person’s genetic and chemical makeup is uniquely different and therefore requires different intakes or lack thereof.
Some short-term benefits of caffeine can include:
✅ Increased alertness & focus
✅ Improved mood, including mild euphoria or reduced fatigue
✅ Faster reaction time
✅ Increased physical endurance
✅ Enhanced memory/learning (in some studies)
Negative (especially at high doses or in sensitive individuals) short term effects can include:
❌ Jitters, restlessness, or anxiety
❌ Increased heart rate (tachycardia)
❌ Insomnia or disturbed sleep
❌ Stomach upset or acid reflux
❌ Increased blood pressure (short-term)
If you’re new to caffeine, take things slow to understand the effects it has on your body and mind. A little goes a long way, and over time, caffeine can possibly lower the risk of neurodegenerative diseases, reduce the risk of stroke and heart disease (in moderate doses), and possibly aid your weight loss and body fat goals.*
Timing is Everything
MORNING ☀️ : The ideal time for caffeine consumption is the morning, somewhere around 90-120 minutes after waking. Always opt for water rehydration first thing in the morning prior to starting caffeine. Cortisol is naturally high at the time of waking up, and the first goal should be to calm things down versus ramping them up. If you’re interested in knowing how your cortisol levels vary throughout the day, ask your provider about a DUTCH (Dried Urine Test for Comprehensive Hormones). It’s straightforward and can be done at home. If you wake up at 7, hold off on caffeine until about 8:30 or 9.
MIDDAY ⛅️ : If you need a productivity boost before the afternoon slump hits, try getting it in before 2-3PM. Caffeine has a half-life of 4-6 hours, meaning it can still be in your system by bedtime and impact your sleep quality, even if you don’t necessarily feel wired. Know your cutoff time and abide by it.
NIGHT 🌙 : Avoid at all costs. Caffeine blocks adenosine, the chemical that helps you feel sleepy. Consuming caffeine at night can delay sleep onset, reduce deep sleep, shorten total sleep duration and set you up for poor recovery.
Brain & Body Boost
Brain scan studies have shown both increases and decreased blood flow in respective areas of the brain. The most notable findings included blocking adenosine receptors, which in turn reduces drowsiness and makes you feel more awake and focused. Caffeine can also improve reaction time and vigilance—even in sleep-deprived individuals.
It also increases perceived energy, ideal for athletes competing in power and fast twitch sports. For those in endurance events, it may be worth looking into non-stim, or caffeine free pre-workouts, formulated with the same brain buzzing ingredients without the symptoms of an increased heart rate and potential arrythmia.
No matter the reason behind your caffeine fueled days or workout, find the routine that sets you up for success in the goals ahead.
Until next time. 👋
Citations:
[https://www.mdpi.com/1424-8247/16/8/1067]
[https://pubmed.ncbi.nlm.nih.gov/24512799/]
*Consult with your doctor or healthcare professional prior to adding or removing any supplements to your routine.
