7 New studies you MUST know about

For more free fitness tips, check out my free email course: mennohenselmans.com/subscribe/
Chapters:
00:00 Introduction
00:27 Cognition
03:39 Sleep
05:56 Placebo
09:11 Lack of dose-response
11:55 Tolerance - 3 studies
17:26 Conclusion
Reference:
www.nature.com/articles/s4159...
linkinghub.elsevier.com/retri...
linkinghub.elsevier.com/retri...
europepmc.org/article/med/242...
linkinghub.elsevier.com/retri...
pubmed.ncbi.nlm.nih.gov/37929...
journals.humankinetics.com/vi...
www.frontiersin.org/articles/...
www.jssm.org/jssm-22-436.xml%...
journals.humankinetics.com/vi...
#coffeelover #coffee #caffeine #buildmuscle #hypertrophy #muscle #bodybuilding #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline

[@dhunter8286]

Fresh coffee in hand. Fuck up my day Menno

[@Themilkman95]

Just don’t have 5 cups a day and you’ll be fine brother

[@StarfireReborn]

🤣

[@Oliver_Nisgaard]

Now that's the attitude I like to see!

[@a2b3c]

you just de-fucks up your behaviour towards your body :D

[@Dentaalhatem]

I swear I was brewing my coffee just after I finished one iced americano 😂

[@JL2579]

Since in the first study they took caffeine 3 times a day and the second study notes that you shouldn't take any caffeine 9h or less before bedtime, the deterioration of memory might simply be due to lower quality sleep because they take the last dose in the late afternoon. For me I generally don't drink coffee, but if then only when either long distance driving to avoid getting tired due to the monotone stimulus or when I slept too little, but not directly in the morning when the cortisol spike keeps me awake anyways but around noon to prevent the dip and post lunch tiredness

[@davidstudenick2724]

Im not addicted to coffee. I just get these really bad headaches when i stop drinking it. 😂

[@fastingman4726]

🤣 Likewise

[@halbritt]

It’s a weird phenomena. Somebody should do a study.

[@nathanligon6666]

​@@halbrittit's because caffeine is vasoconstrictive. So quitting causes your blood vessels in your head to expand more than you're used to, causing a headache.

[@nocapproductions5471]

​@@nathanligon6666not that simple. Alcohol is a vasodilator yet you dont get a headache after a beer or two.

[@Insomnolant1335]

I drink coffee every day but I can quit for a couple weeks with zero withdrawal effects.

[@BigBoiTurboslav]

You've heard of clickbait titles, now get ready for existential dread intros

[@Leonardo_No_Cardio]

I need Dr Mike to explain this video to me

[@brendantoo5937]

We need the power thumb head blink analogies for our 2iq brains

[@Lucas_Jeffrey]

@@brendantoo5937 yes please

[@g.ieronymidis.]

@@brendantoo5937Wow that was a perfect explanation

[@Alekhine01]

Coffee bad if drink all time. Get person make coffee. They no say how much and they poor so cannot afford much. Better, get liar that fool you all time and they give no caffeine but lie very well. Mom say being dumb bad, but dumb good if fooled to thinking have super power drinks.

[@Heyght]

Yeah, me too. Guess I'm just a stupid coffee addict

[@MrJustfancy]

I realized this about 5 years ago when I received a tracker as a gift. At that time I drank quite a few espressos throughout the day and through the tracker I realized that I slept long enough but the quality was very poor. I followed this up for several weeks until I realized that it was the caffeine. The first few weeks without coffee were hard, but after about 3 to 4 weeks my sleep quality improved noticeably. I didn't notice it through the day, but getting up was much more enjoyable and workouts that were previously incredibly hard and exhausting were suddenly relatively easy. The recovery felt like it accelerated by 200%

[@MariaEmmerich]

I worked at a coffee shop since I was 15. I finally cut caffeine out of my life when I was 35 and it was the best decision I’ve ever made. I have more energy than I’ve ever had 💪💪💪

[@naturelife418]

i might try it after this vid 😮

[@ciceroorator1374]

That’s a placebo effect

[@antoinettesanchez3292]

I am on my second week of 1/2 c of coffee and no stim workout coming from a pot plus stim work outs 😳

[@user-yp6yr9te7l]

I've done caffeine cuts. Honestly I don't notice any difference, but then I was ever only a 1 single shot of espresso in the morning kind of guy so I don't think I drank enough of it to have any effect on me.

[@gregcurlew8541]

Same here. My energy feels pretty constant throughout the day, whereas before I would always crash in the afternoon and if I gave in and had 1 cup when I crashed, I would be up until 1 or 2 am.....then the cycle continues.....

[@InnerStrengthVarun]

Would love to see you do a deep dive on placebo as it’s one of the most fascinating topics

[@mishmohd]

Big pharma will NOT let him get away with it.

[@jaijaiwanted]

Agreed. Maybe Affirmation bias as well

[@Joe-sm7mf]

I would enjoy a series on how studies in general are conducted from Brainy Chad Menno here. It has been a while since I have been in school and could use a refresher for sure. Placebo effects and other biases would fit into that series quite nicely.

[@wes.le.y6193]

Yes, especially voluntary, self applied placebo.

[@TehAlex2310]

Read Menno's book! The science of self control. Even more fascinating are nocebos... scary af!

[@sfcablecar]

Caffeine ≠ Coffee. Coffee also contains other chemical compounds like epicatechins, polyphenols, and trigonelline which all together may contribute to different effects on the brain than just isolated caffeine alone.

[@peterledrew2556]

Ding ding, this is perhaps a short sighted comparison video not taking into account such possible important details. I was going to say this until I read your post. Coffee provides a wealth of seemingly beneficial chemicals far beyond just caffeine.

[@DILFDylF]

People also pour milk into it, and cows step in their own shit. Nasty

[@user-fn1cd6mo9z]

@@peterledrew2556 Just drink decaff?

[@Joe-sm7mf]

Interesting point. I wonder if studies have been conducted comparing caffeine and caffeinated coffee.

[@computerhelpcc]

@@user-fn1cd6mo9zDecaf causes mental degradation for me. From Dunkin Donuts to Keurig Green Mtn brand. Alas.

[@Decocoa]

Swapped my coffee for decaf. I open my eyes in the morning and I’m wide awake ready to go. And I sleep deeply and have intense dreams.

[@istuff4137]

Decaf generally still has caffeine

[@Decocoa]

@@istuff4137 I’m aware of that. But no where near as much as 70mg

[@trash3570]

stop being a pedant, it’s almost entirely removed. the amount left is basically negligible

[@RasenRambo23]

@@istuff4137 Less than 1 percent.

[@NickLujan]

Don’t look up how they achieve decaf coffee…

[@hamishmchamish]

Menno - the placebo/nocebo effect and perceived effect of a substance being greater than pharmacodynamic one goes deeper than just caffeine. I recall a study using a sister compound of fentanyl about 15-20 years ago to examine that very effect. Participants were hooked up to an IV and asked to rate a pain stimulus. They rated it again as they were told they were being given the infusion, and also when told it would be wearing off. No surprise that the scores were moderate at the start, low pain with the infusion and highest when it was wearing off. What they weren't told is that the infusion was at a constant rate throughout and started before they even treated the initial pain stimulus. They performed fMRIs on them and found different neural pathways were activated depending on the type of expectation. I sadly can't remember enough specific details to find the paper and link it, but I recall it was a decent study in a recognised psychology journal. It does suggest that the placebo/nocebo effect can occur not just with inactive drugs but also with those considered so strong that the psychological effect would be thought to be negligible compared to the pharmacodynamic one

[@VegetaPrinceOfSaiyans]

You can just think the pain away as well. I use this for stretching and sometimes during lifting and it helps performance. There was also that trial comparing dianabol and placebo and the placebo group gained almost as much strength as the dianabol group.

[@arcadius2423]

2 months ago, I stopped drinking soda. A week later, I replaced my daily pot of coffee with 2 cups of green tea. By the end of the first month, I was down to a cup of green tea every few days. I also reduced sugar consumption to a minimum. I no longer wake up groggy, where the grog used to last hours. My energy levels are consistent all day long. My brain is never foggy. Ill never go back.

[@santiagobalado5643]

Thank you for sharing, this changes everything!

[@mu0325]

Every year I quit coffee cold turkey for a month during the month of Ramadan. The first week is very very tough, headache muscles and joints pain, insomnia, and anxiety, but I get mental clarity, better sleep, and a lot of energy during the remaining 3 weeks of the month. I love coffee and I usually drink 250 - 300 mg once in the morning.

[@remzzo]

God... this 20 participant trials need to be banned for everyones sanity. So much nonsense produced like that.

[@StarfireReborn]

😂

[@robertraab]

What????? You want a proper sample size or something?...

[@jerppazz4525]

Would you like to pay for 1000 participant studies? Any study is valuable, if nothing else it shows a potential direction to study more.

[@gregfields011]

I suppose anecdote is more reliable

[@DD-ls8oy]

⁠@@jerppazz4525no. Not any study is valuable.

[@Mebzy]

Love the content Menno!

[@Joe-sm7mf]

You are right, I didn't want to hear this. I am going to try 10 days without caffeine and see if my sleep improves; according to my sleep tracking, my sleep is rarely better than fair. The uncomfortable truths through objective thought and experimentation is a long way to define one large aspect of wisdom. Thanks Menno.

[@krane15]

It interferes with deep restful sleep. Just don't drink it within 8 hours of going to bed and you'll be fine.

[@Joe-sm7mf]

@@krane15 I've tried no caffeine 8 hours before sleep for 30 days and it barely moves the needle. I am hoping that I could require a reset where I don't drink caffeine for more than a couple days in the last 30-ish years. I've also been tested for sleep apnea a couple times; once in October of last year and once when I was in my 20's. In any case, saying that I will be successful with your suggestion was premature with the information you had and it could be something else all together.

[@mentalcasanova6420]

I just dramatically dropped my caffeine intake 2 weeks ago and am sleeping much better. Now I have a coffee in the morning, and maybe a diet soda before noon, and Sundays completely off. (Won't go into the insanity before heh) Good luck to you.

[@Golf4LifeGrandview]

I was a poor sleeper. I was up every night for ~hour. I stopped having an early afternoon coffee and my sleep was so much better. Rarely wake up now. I only have one cup of coffee in the morning - that would be hard to cut out! The change was immediate so it give it a try.

[@ricardotemporalgrein4482]

Thanks for this Menno. I'm off coffe because I've felt the immense impact it had on my sleep. It was clear for me that the disruption of the adenosine system is something that is not natural and it might not benefit humans in long term. Also i've read that caffeine consumption reduces blood flow into the brain, another aspect that got me thinking on leaning off caffeine. I truly believe that as any other substance, caffeine it not meant to be drank in everyday life. We humans have this tendency to become addicts (all of us) and we made a ritual of coffee. I've went to decaff because I love the taste of coffe and the ritual, and it also has the antioxidants as regular coffe, but it does not impact sleep quality and quantity. I'm glad you are sharing this information regardless of what people will think. Because it goes against mainstream culture. Thanks for sticking to the truth and sharing it with us.

[@user-zl6df8ct1f]

Thank you Menno. Great to FINALLY see some long-tern effects and that you take the trouble to call real-reality indeed, REAL REALITY!!

[@Phentastic69]

Been switching to 1 cup of coffee in the morning and decaf rest of the time, have enjoyed the pivot thus far. Still get the enjoyment of sipping something delicious but have seen sleep improvement

[@moredots]

Agreed, decaf is great and I hope options for "good" decaf coffee continue to improve.

[@Auxified]

Decaffeinated coffee is disgusting. Have a look at what is used to remove the caffeine. NOT good stuff.

[@DutchmanAmsterdam]

@@Auxified BS, nowadays coffee is decafeinated with perfectly non toxic methods.

[@virtualselfie6899]

The experiment was a placebo vs. the equivalent of 5 cups of coffee a day, a huge 450 mg. Most people just drink 1 simple cup of coffee and have no ill effects but rather many good effects including decreased non-alcoholic, fatty liver disease. Keep on doing what you're doing ~~ 1 cup is so beneficial.

[@SprintTri57]

All I can say for me personally is that since giving up all caffeine 3 months ago, my sleep, focus, energy, endurance, skin, efficiency is beyond amazing. I’m not exaggerating just feel so good. And my anxiety issues are completely gone. Yes the first week quitting coffee was awful but just kept pushing through it. It’s really easy to justify using caffeine (I did for 16 years). But why not take the one month challenge and see for yourself?

[@malimonas]

Hello, Menno. These are interesting studies. However, I have found the following conclusion in 2019-th umbrella meta-analysis "Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses": "The performance-enhancing effects of caffeine on: (A) muscle endurance, (B) muscle strength, (C) anaerobic power and (D) aerobic endurance were supported by moderate-to-high quality reviews and moderate quality of evidence. ... The magnitude of the effect of caffeine is generally greater for aerobic as compared with anaerobic exercise." Are we supposed to stick to meta-analyses to understand some topic? Should I care whether caffeine gives placebo effect or "real" effect, if it works? Also how can I know what was the quality of studies you presented until I actually read them in full and have sufficient capacity to understand them? Just interesting your thoughts on this and around.

[@artvandelay1720]

I find it's useful to taper off caffiene usage during a deload week since I don't care if my performance sucks that week. My caffiene usage tends to go up right before I need to deload because I end up using caffiene to try to compensate for systemic fatigue, so the timing is perfect for me.

[@marceloflores3953]

Nice. I do something similar… I’ll take 1-2 days of the week where I don’t drink any caffeine. Helps a lot

[@artvandelay1720]

@@marceloflores3953 Do you get any withdrawal symptoms on those days?

[@Mindsetsandreps]

Happy your page is growing, you deserve it

[@MultiDatura]

I quit meth and heroin but i cant stop drinking Coffee.😢. But im down to 10 cups a day. 😅

[@krane15]

You're addicted. Just try reducing it. If you're serious, 10 cups is far too much. Two cup/day is fine.

[@fastingman4726]

LOL - Same

[@pomperidus]

Easy. Get back on meth and heroin just a few months as a substitution for coffee, then stop again.

[@gersonbassani3236]

@@fastingman4726 Me too!

[@LeoRHood]

I think caffeine is the lesser of two evils here. If it helps you psychologically then just drink coffee

[@thenomad4123]

After being a heavy coffee drinker I cold turkeyed it for 1.5 months, then switched to decaf. It didn't affect me that dramatically tbh, but it was still a good decision. 1st I don't get these annoying headaches just because I didn't drink my daily coffee (although didn't give decaf up for 2+ days yet), 2nd I'm much calmer, 3rd is slightly better sleep. Best, I like meditating and meditation is way easier when you are off caffeine, so that part is great. Worth it generally imo.

[@charlies8282]

Definitely agree esp meditation is damn hard when caffeinated

[@olbtube]

very good analysis, thank you!

[@zGJungle]

I took a caffine enriched sports supplement that was meant for extreme athletes, I had heart palpitations, shaking hands, felt sick and a massive headache. The effects could REALLY freak some people out and make them panic and maybe even cause a heart attack, I spent my youth in the party scene and took various substances so the heart palpitations didn't freak me out too much.

[@tao70]

As a lifetime coffee enjoyer a few months back I started waiting 90 minutes in the morning before having my coffee since I read that to get any effect you need to let some adenosine bind to its receptors first. After just a few days I stopped drinking coffee entirely because I was already awake and alert from waiting 90 minutes. I missed the taste but it stands to reason that something so stimulating chronically probably isn't optimal for your health and/or mood. I could go decaf but honestly I'm liking the reduced daily acidity for my gut and teeth. If I have a shit morning I might have one rarely and not only is it much more effective but I also feel better overall. Sleep really should be everyone's number one priority to be honest.

[@quietside3734]

This is why I swapped out caffeine for red wine. Never going back.

[@copsuicide]

so you begin your day with a glass of red wine?

[@jamescas]

Wtf 😂😂😂😂

[@quietside3734]

@@copsuicide Two small glasses. A bottle and a half a day. I've never been more productive. I still go to the gym for an hour each afternoon to see what people are doing, then I go out the back for a power nap.

[@Joe-sm7mf]

🤣😂🤣

[@pinksupremacy6076]

@@quietside3734 A bottle and a half? Are u trolling us, dude?

[@janenuss6]

Wow!! Okay I can see this placebo effect thing. Sometimes I just take coffee or pre-workout for a mental boost.

[@Joe-sm7mf]

In theory you can create this mental boost without substances... If you figure it out let me know.

[@StarfireReborn]

​@@Joe-sm7mf You Just Gotta Hype Yourself Up. If I Make A Latte When I Walk Into Work, Then Get To Work Thinking I've Just Gotta Get Through The Rush Then I Can Drink It, I've Already Done The Work The Espresso Was For... It Works With Workouts Too. Basically I Gave Myself The Carrot And Stick Treatment By Accident Until I Realized I Didn't Need The Caffeine Because I Wasn't Sleeping And I Already Went Harder Without It. Then I Did It On Purpose To Quit Caffeine.

[@the_malefactor]

It would be great to explore alternatives to caffeine for improving wakefulness for those of us on variable schedules, if there are any that show promise. I work a regular job, for example, but play music at night. It would be great to have something with fewer negative consequences for sleep. All that comes to mind is nicotine.

[@the_notorious_bas]

You could opt for a fasting protocol. It results in more stable blood sugar levels which keep you more alert.

[@istuff4137]

An apple. No joke. Far superior to coffee for waking you up. Try it 👍

[@Hootskins]

I second this as someone in IT on graveyard shift working 10.5hr shifts, 40min commute both ways, and squeezing in 2-3 gym sessions per week. I know plenty of people busier than me who really struggle even with the caffeine. I'm sure many would love hear this expanded on. I know it would be hugely beneficial to me personally.

[@StarfireReborn]

I Know People Think It's Over Hyped, But I Drank MUD/WTR For Months After I Quit Espresso... The Regular One Has Caffeine, But I Switched To The One Without Caffeine... Just A Bunch Of Mushrooms. I Feel Very Focused And Energized With All The Natural Antioxidants And Minerals... It's Worth A Shot When It's Only $29 For A Starter. I Love Their MCT Creamer Too. ❤️‍🔥😚🤌

[@AlexS_983]

I think you could just have caffeine only as needed at a lower dose and at the beginning of your day as opposed to having it every day and you would be fine

[@itsRetroRocket]

450mg is passed the point where caffeine increases life expectancy. The highest increase is at 1 drinks worth and at 4 it goes back to average

[@hannes9488]

Very informative, thanks!

[@artvandelay1720]

I decided to try taking 9 days off caffeine after tapering down because of this video. I didn't really notice any improvement in anything, but I was slower to wake up in the morning and getting motivation to exercise when I was tired was harder. I didn't notice any difference in sleep, exercise performance, focus or anxiety. I'm actually quite surprised how few negative side effects caffeine habituation had on me.

[@Ventryx]

9 days is nothing when you have been taking this drug every single day for years of your life. You need at least a few months off to accurately assess the benefits of being off.

[@liltimmah]

Awesome content, mate, love it.

[@Boooyaaahhhh]

I'm impressed Menno, too many times do I see people promote coffee even though it is bull, and most people don't tell the truth because they might lose viewers. Well done, you've earned my sub and respect :)

[@ladev91]

The only thing that worries me is the sleep aspect. That alone is making me think about quitting or at least decreasing my amount greatly.

[@yamilandres]

Very good content, clearly presented, well explained 👍🏼 Bedankt, Menno! 👌🏼 Subscribed!

[@94jmh]

Thanks for this 👌

[@fitnessfellaz]

Watching this as I sip on my morning coffee ☕️

[@Ninuzzo]

Awesome video! I quit caffeine cause i realized that it makes me super lethargic when not consuming it. Had it primarily in the mornings between 7 and 9 am. Since i do not consume it anymore my energy levels are going through the roof and i actually have issues getting tired at 10pm which is annoying in another way but well :D

[@mehmet4899]

Thanks for the great content. I wish you touched upon the termodinamic effects of caffein, it is the only supplement I use besides protein powder. Some research say 3 cups of coffe burns about 70 calories a day

[@qqq111444]

Awesome! Please keep doing these

[@MissingTheMark]

Feeling like a workout is harder and doing worse are aligned. If 100# feels like 120#, I would expect to do fewer reps with it, since I would expect (roughly) my performance with 120# on a good day with 100# when it feels like 120#. So the nocebo on lactic acid actually does align.

[@SatisfiedSoul]

I’ve been taking L-theanine and only drinking 1 8oz. Cup of green tea in the morning….but I am trying to quit caffeine. I had kidney issues a few months ago and could not drink any caffeine at the time and I noticed that I felt steady energy through out the day and I had more motivation with no crash at 1pm. So, it might take me longer to “wake up” in the morning without my caffeine….but substitute the caffeine for a 10min full body stretch followed by either a brisk 10 min walk or cardio session like jumping jacks or running in place (for the winter months) if you can’t get outside. Everything in moderation and your body will thank you and be able to do the things you want it to do!

[@reinerheiner1148]

The researchers in the first study do not seem to restrict caffeine intake, which was 3x per day, to no later than for example 16:00. Which means that it could very well be that the third dose was taken too late and therefore would reduce sleep quality, resulting in the mentioned effects. This is even more imortant for higher caffeine doses like 150mg. We can't really generalize those findings to caffeine intake in general.

[@VegetaPrinceOfSaiyans]

150mg "higher" lol

[@ChristIsKing876]

At this point I think any placebo study is going to impress me without fail until I die. This is incredible.

[@9P-TTRPG]

Side issue: people with not-normal executive processing can react to stimulants differently. Test what works for you (or your teens), especially if ADHD etc. is in the family. Time of day also can be a surprising factor for those brains.

[@-Eternal-Damnation-]

Yeah I got dat ADHD brain 🧠 😅

[@hugoboss3689]

Ok while all that might be true. I am ABSOLUTELY ZONKED out of my mind on caffein right now, and while listening to this on my second monitor i just scored a 12 million plus hand in balatro.... So you tell me if its working or not.

[@TheSnahsnah]

Finding no dose response is just wild, as you said. I'd require more than just one study to believe that and I'm a bit surprised you included it. Do you have other corroborating evidence you didn't mention?

[@balnazzar10]

I'll stop taking pre-workout for my evening training than. Had been thinking about that for a while anyway, so I'll start tonight!

[@Mikeztarp]

Illuminating video. This has me seriously reconsidering how I've been consuming caffeine. Do we know if body composition influences the effects of caffeine? At the same mg of caffeine per kg of bodyweight, do people with very different bodyfat percentages get different effect amplitudes?

[@roflstompa87]

Some people dont really care about its effects. People just want to drink a nice cup of coffee.

[@alexd.alessandro5419]

Thanks for the info, but perhaps at each mention and photo of a particular study, you might mention the sample size. This would help with putting things in context and save us some time. Thanks 😊

[@Auxified]

When I used to drink caffeine I noticed that I would sleep significantly longer, generally 9-12 hours. After quitting I sleep 7-10 hours. I quit because there was a week where I had no access to caffeine and it was one of the most brutally painful and debilitating experiences ever. I also always suspected that there was not really any performance gains. It kept me a bit more focused, but I've also accepted that taking breaks every 40 minutes or so is a normal and healthy thing to do anyway.

[@ricardotemporalgrein4482]

Menno, do you have any content on how to heal and regenerate faster? Not only the muscle but the nerves? Thanks!

[@20ASilva]

I have a coffee right by me and I'm falling asleep watching this video.

[@thegame3661]

I prioritize my sleep, I stay away from things containing chocolate and cocoa just to ensure a good sleep, I eat it in the morning, I drink green tea before training.I'm so obsessed, taking a nap makes more sense in the long run than drinking caffeine.

[@yeaveny3629]

green tea contains caffeine so...

[@thegame3661]

@@yeaveny3629 But thanks to the ltheanine feature it contains, it is better and it improves the quality of sleep. There is a research, read it and I only drink it on training days and drink chamomile tea on the other days.

[@thegame3661]

@@yeaveny3629 My advice is to get your caffeine from green tea, l theanine improves your sleep quality.

[@krane15]

In that case, guess what happens when you do both? Hint: they work synergistically together.

[@thegame3661]

@@yeaveny3629 Thanks to the l theanine contained in green tea, you kill 2 birds with one stone, it improves your sleep quality.

[@wamlenders]

Is there anything you would recommend, or use yourself, as a pre workout (that does not contain caffeine)?

[@vicibrahim7263]

Hi Menno, thank you for your great content. I have a video request/suggestion for you based on your kickboxing background. How would you advise to best alter and optimise your weight-lifting in order to supplement your martial arts, in particular striking, i.e. to beome more explosive and powerful. Thank you.

[@menno.henselmans]

Will put that on my list of video ideas.

[@vicibrahim7263]

@@menno.henselmans Thank you.

[@DJhunhu]

Menno, thanks for the clarity with these studies. Is there any way you could put together a video like this on nicotine use for performance to highlight possible benefits and risks in products like chewing gum that some people will use for physical or mental performance improvement? Maybe get into long term endothelial cell function impairment or not, etc.?

[@nathanielacton3768]

Here is a real world result from today. In the homegym. Was tooo busy with work for my new preworkout so I started drinking it when I started the workout. The first two benchpress sets has no effect. Third \ fourth set it kicked in. I was doing the same weight for the whole workout. Sets 1, struggle to get to end of set, but got there with some small pauses between reps. Second set I reached failure two thirds of the reps in after two short pauses. Third set *BOOM*. 100% of the reps done, no pause, and didn't even slow down, Fourth set, 100% but almost had a pause on the last rep, but I had also shortened my rest. Fifth set, still hit 100%, but paused once. I'm a habitual user, but preworkout has a major effect as the spike it much higher than I'm tolerant of (350mg).

[@jonathanbeardall6386]

a) You have a sick camera b) Thank you for delivering an unpopular message| c) I'm glad I knew you before this video, otherwise I would have disregarded it d) I will have to start detoxing off my 8 cups of coffee a day slowly e) How does this relate to casual tea drinking

[@Dan14833]

Nice job.

[@Sam_Saraguy]

I take 100 mg of caffeine in tablet form before my morning workout, three times per week. That's all I seem to need. I'm fine without it, but I do drag my tail a bit if I forget to take it before leaving for the gym, so it has become a bit of a habit/ritual for me.

[@gstlynx]

Great intro!!!

[@gregcurlew8541]

When I drank coffee, I could not sleep until at least 12 hours after my last cup. Stopped cold turkey 1 month ago and no longer wake up multiple times to use the washroom, fall asleep within minutes, hence my awake time throughout the night is cut in half. I feel way better throughout the day as I no longer have afternoon crashes.

[@Typheaus]

Anectodally, when I quit coffee and sugar intake (3 cups of french press a day, 1 teaspoon sugar) colld turkey, I spent 2 days with shivers, brain fog and goosebumps. Felt like a heroin addict going into withdrawal..

[@mahmoudsabawi8162]

I do appreciate the lack of dose response of caffeine. My pre-workout has around 150 mg of caffeine and that is plenty. I always wondered how I would feel if I took those pre-workouts that have 300 mg of caffeine, but I will continue to avoid.

[@Eckilisk]

Haven't been drinking coffee regularly since my employee sent me to work at home because of covid. To me it always felt like drinking coffee in the morning is mostly a habit established at work.

[@TheMad106]

Always love the content you put out Menno. I’d love it if this was available in podcast feed format so I can subscribe and listen to without being in front of a screen!!

[@menno.henselmans]

I'm on Spotify, if that works for you. You can also listen without the screen on, I guess.

[@debaronAZK]

@@menno.henselmans 😂

[@FrancisDietPodcast]

How do u account for dozens do studies which have people safely and optimally on 3-4 cups a day .

[@OrsoRaggiante]

What's there to dislike? It is good to be aware. And all of us do things that might not be optimal for health, knowing full well the impact on our bodies - smoke, drive too fast, live in the US... It is not cognitive dissonance but an evaluation of quality of life. In any case, I switched to decaf just a couple of months ago

[@szymonbaranowski8184]

driving in general is accepting risk of death on road if you can avoid risk why not do it?

[@StarfireReborn]

"Live In The Us..." Good Lord, I Feel That.

[@Jm_Corda]

For the ones like me who just love the smell and taste of cofee, organic-decaf’ is quite nice solution 👍

[@DCJayhawk57]

The jumping study isn't surprising. Jumping isn't as volitional as lifting weights, it's mostly reactive and governed by the GTO of your muscles. The best jumpers aren't consciously jumping really hard, they're using technique, sure, but the act of the jump is taken care of by muscular-tendon reactivity.

[@mabe2551]

so true, all you said. I like to take a lot of different drugs but always with lots of pauses so tolerance stays low and the effects stay great. Addiction sucks. Coffee I just do like once a month.

[@siddhartamorionsuarez9017]

Very helpful video, thanks!!

[@danielptfitness6390]

Dankjewel !

[@NattyNarwhaal]

I consume coffee because it tastes delicious (either black if it's weak coffee or sweetened if it's a black espresso)

[@novelaego2404]

yeah i love the high as well. But im good shit is poison.

[@igelbeatz]

My biggest problem with quitting caffeine is that I just genuinely love the taste of coffee. I suppose I can go decaf...

[@sssteviep]

I believe the main benefit of caffeine is probably the psycho active effects more than the physical. There is data of the anti depressant effects it has, and it compares pretty well to Rx ones.

[@Madgardian]

Coffee is my antidepressant of choice. Also cigars occasionally. i see it as better than going on some prescription.

[@Jm_Corda]

I laughed hard on your friend almost hospitalising you with a cup of super-strong cofee 😂

[@Patrolle]

Thank you for producing videos. I think some extra data to show on screem about the studies you talk about would be good. Author names, methods, N, n, etc. Also going through some critiques would make sense to me before summarising. Many of the things you said sounded like "this is true" when it should be more: " this evidence suggests this.." Please and thank you.

[@DeliveringSolutions]

Awesome video. Thank you.

[@antonautti4127]

Thanks man!

[@zeron1x175]

I'm so dry out of energy after the workout session. Is it a good idea to drink caffeine after working out(to do my job etc)? Or catabolism effect of it is messing with anabolic processes after session?

[@ericastover5948]

Really interesting! Its good to know you can still reap some mental benefits from caffeine within moderation. For me, coffee is mostly about the ritual of drinking something warm and soothing when I wake up and get ready for the day. I am also curious about “caffeine dehydrates you so you can’t count anything caffeinated towards your hydration goal”……truth or myth?

[@krane15]

Caffeine is addicting, and there's no way around that. Just limit your intake and you'll be fine.

[@9P-TTRPG]

Myth.

[@Salaryman_]

Have been cutting down caffeine intake slowly for the last few years and I feel much better. The benefits of caffeine is outweighed by the increased cortisol and negative sleep impact. Down to 1 half strength coffee most days.

[@enumclaw79]

No cognitive dissonance here. Facts are facts. I gave up caffeine completely for 3 months. I didn't notice a huge difference. Now I drink 2-3 cups of green tea a day, which I'm hoping is enough for the benefits of caffeine / green tea, without too much down side.

[@Stopsign002]

Any thoughts on the supposed hunger suppression of caffeine?

[@ashscott6068]

REcent studies show that caffiene turns you ginger over time, from the ground up. This guy is lucky he gave it up just in time!

[@Sam-ep3jo]

3x 150mg doses is pretty high for most people. They should really be tailoring the doses to the persons current tolerance. If you dose too high, of course your cognition will suffer, due to stress.

[@NES20164]

Hello ppl. I was pro athlete for 23yrs Olympics 04,08,12. I used caffeine just for my track meets and it worked big time. Drinking decaf 1-2 per day mostly morning time to not affect my night sleep. But only real coffee 300-400mg for competitions, was not able to sleep till 3-4am that night. Best for performance is good Turkish coffee. Worked for me much better that caffeine pills. The key is to keep receptors clean as much as possible if you want great boost with real coffee for a gym or something else on higher sports level. Also was using during weightlifting tests, squats etc and it was huge difference comparing to normal day in gym without caffeine.

[@FlatStan1l]

great video, I think a lot realise caffeine is pointless and there's not really a safe way to consume it in regards to sleep. It's very hard to avoid, however, especially with soft drinks and tea being so prevalent

[@rvh1020]

So how does caffeine than work for ADD/ADHD does it have more positive effects compared to the longterm problems?

[@Aznfilii]

What about pre workout 300mg before bed? Would this still be 13hrs or would it be longer as it’s higher than 200mg???

[@munyangsan]

Menno bringing the science!

[@twistedstrength.]

I often wondered how many of the studies that have been done in the past were funded by companies that sold caffeine, discarding any data that showed negative outcomes. It should make sense that anything that has even a small negative impact on sleep would compound over time and be a long-term detriment.

[@andreasrydstrom9112]

Lately I've figured that adding a stimulant to the system, even a mild one like caffeine, will increase the need for rest when the effect tapers off. This became apparent for me when battling poor mental health and was close to burn out. Was probably a combination of the poor sleep quality from caffeine, increased need for sleep because of caffeine induced hyperactivity and big stressors in life that pushed me there. Now I'm usually having only 1-2 cups filter coffee a day and the last one usually no later than 1 pm. With this regiment I rarely suspect any detrimental effects. Although, who knows for sure?