How Caffeine Affects Exercise & Athletic Performance

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How Caffeine Affects Exercise & Athletic Performance
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In this video, Jonathan from the Institute of Human Anatomy discusses how caffeine works on the nervous system and muscle tissue to potentially improve exercise and athletic performance. He also discusses how much needs to be taken in order to get these benefits as well as how to time it with exercise and athletic events.
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Video Timeline
00:00 - 00:52 Intro
00:53 - 02:21 Can Caffeine Improve Athletic Performance & Exercise
02:22 - 02:47 Caffeine Affects Your Muscles and Nervous System
02:48 - 05:15 How Caffeine Stimulates Your Nervous System
05:16 - 06:09 Caffeine Helps You to Push Yourself Harder
06:10 - 09:13 How Caffeine Affects Your Muscles
09:15 - 09:35 How Caffeine Affects Your Heart
09:36 - 11:19 How Much Caffeine Do You Need For Performance Benefits
11:20 - 11:40 Timing Your Caffeine Intake: When Should You Take It?
11:41 - 13:11 What If You Don’t Like Taking Caffeine?
13:12 - 15:11 Learning More!
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References:
Dunford, Marie; Doyle, J. Andrew. Nutrition for Sport and Exercise (p. 360-362). Cengage Learning. Kindle Edition.
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www.ncbi.nlm.n...
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#anatomy #exercise #caffeine

[@TomasPetkevicius94]

I am a caffeine addict, but i've noticed that it significantly increases my anxiety. So, if any of you coffee lovers out there have issues with anxiety, it's something to keep in mind.

[@osamabinlyin4210]

I think you’re drinking too much caffeine at once. I always feel my anxiety is high after I’ve done that

[@ytsux9259]

Yep, too much caffeine does that. Try keeping it under 200mg a day. Too much can be bad for the heart too, not just anxiety.

[@AndrewL31413]

Definitely and especially with nicotine. But oddly it makes me get shit done because I get anxious about it 😅

[@42doodoochips]

I had a problem with my anxiety when I was drinking medium or dark roast coffee. I dropped it down to light roast and feel WAY better. No crazy anxiety. Just a little kick to start the day

[@coffeetalk924]

I'll let you in on a little trick if you can handle it. When you drink your coffee, eat a bit of raw ginger with it. Seriously, no joke. It eases anxiety and jitters while still enjoying the caffeine pick me up. It's also twice as healthy. Once I learned that trick my anxiety disappeared. 😉

[@BitSmythe]

Can you imagine having gone to school with this guy? *He makes every lesson SO exciting!*

[@justfun5479]

Not really

[@goodboy9758]

Nah, he’s doing that for youtube

[@BitSmythe]

@@goodboy9758 … KZbin, lecture hall, etc. All the same!

[@JoeZUGOOLA]

Dead body class?

[@user-np7jv1hf3s]

@@JoeZUGOOLA Is there any other way to become a doctor? That's part of it...

[@KriegZombie]

I find it interesting to hear you talk about caffeine like a recreational drug. I know it is one, but almost no one acknowledges that.

[@itsbeyondme5560]

Who? I know that😊

[@staceywilliams1863]

Yes, it is. I’m detoxing from it and having withdrawals, mainly headaches.

[@sylver76]

It's dose dependent. A cup of Joe won't get you into the recreational drug territory, but slamming 5 cups back to back will, and twenty cups will start to act as a poison (~10l of coffee). For most people, coffee is just a mild stimulant, nothing more.

[@user-xh5in1fs8g]

@@KriegZombie I used to work with a guy that would get really upset anytime I even insinuated such a thing. He stood strongly against pot, but would turn around and chug several large size cups of coffee before 10 am.

[@PerseusVazquezRivera]

@@sylver76that doesn’t change the fact that if you have a cup or two a day every single day… quitting cold turkey gives you headaches and withdrawel symptoms

[@LibertyBowman-q5g]

I'm a D1 collegiate athlete and it is really interesting how caffeine is viewed by coaches and officials. It is one of the few legal stimulants allowed by NCAA and so coaches often advise and encourage us to take caffeine chews before competition. We have had one occasion where an athlete took exceedingly more than the advised dose and that caused the whole team to be reprimanded, but even still we continue to be allowed to take them

[@Da-Creams]

Caffeine does help with my cycling, but it also makes me nauseous and anxious so I save it for when I really need it. Also don't want to be dependent on anything.

[@UkSapyy]

Me too, looking to cut down my Oxygen intake, too dependent on it.

[@divat10]

​@@UkSapyyi am not sure if you're serious but ironically some athletes actually do this

[@juliennepujol5586]

@@UkSapyy I mean, she probably wont pass out and die in a few minutes without coffee, so you kinda flopped with this joke.

[@Popsliftsheavy]

@@divat10 breathing resistance training, I believe its called

[@seal6012]

@@UkSapyyLOL addict

[@sophiaisabelle0227]

I drink a whole lot of coffee but I lack so much exercise. There's so much stored energy in my body that needs to be put into work. We appreciate the amount of useful information we receive from these videos.

[@stoppls1709]

do bodyweight exercises throughout the day like pushups, planks, squats, it's better than nothing

[@theanatomylab]

Thanks for watching!

[@warrenscorner]

If caffeine helps muscles to contract could there be a relation to muscle cramps? I’ve been told to drink more water, take magnesium, eat bananas. Maybe I just need to stop drinking so much coffee.

[@bloodycheeseinsidemyass]

​@@warrenscornersmell your poop to see if you are drinking too much of it

[@YouChwb]

@@warrenscorner Look up stretching exercises for cramps.

[@Maverick_Mad_Moiselle]

Caffeine as a performance enhancer for competitive shitting

[@plagued._]

No fr sometimes 😭

[@venetianlucifer]

LOL

[@AllenKey19]

Caffeine is genuinely the only thing getting me through my cut. The first few weeks I was feeling lower and lower energy to the point I couldn't maintain my lifts and dreaded going to the gym. I changed my caffeine intake and timing and I feel just as good now as before I was cutting. Absolutely essential

[@AjaxandOreos]

Agree👍

[@chrisc1194]

Did you increase or decrease your intake? What was the change in timing?

[@AllenKey19]

@@chrisc1194 I about doubled my intake, having one in the morning and one later in the day. I've found that caffeine doesn't keep me awake (especially when cutting) so I would have my second one later and later and therefore closer to my workout which is fairly late at night. I found that finishing my second coffee around 30-60 minutes before my workout gave me a significant performance boost

[@blixx87]

Drink electrolytes as well and watch the magic

[@tsili4230]

​@@AllenKey19hey what type of coffe are you drinking?

[@Sunflowersarepretty]

This was educational and I understood almost everything. Thanks for teaching in such a way that most people like me with little to no background in science can get it. Also the sponsors being placed at the end of the video shows you guys care about not having a distraction in the middle. I don't like it when their is a sponsor or something in the middle of a video. I dont drink much coffee only drank it when I had to stay focused because I had an exam the next day. It helped to stay up and I could prepare better.

[@NazriB]

Lies again? Apex Predator Spank Bang

[@DaveSomething]

I've never noticed any of this with caffeine. in fact, I feel more relaxed and tired after drinking coffee. I'm weird.

[@shreyanshu9785]

Same with me, i only drank coffee for the taste. I could drink coffee and go to sleep just fine like it doesn't affect my sleep at all meanwhile my coworker drinks it to avoid being sleepy, does anyone have any explanation?

[@DaveSomething]

@@shreyanshu9785 exactly this.

[@lisal.1114]

Do u have Adhd?

[@gypsypath1]

It’s called ADHD. I even get that at lower doses of Adderall; I literally start yawning and feel like I need a nap after 5 mg.

[@lisal.1114]

​@@shreyanshu9785I am still at the beginning of the Video, but I have heard once that some people have a gene that allows for them to process coffein really fast. I also have heard a lot that people who r undiagnosed with Adhd tend to not get a kick out of Coffee or even drink it to fall asleep. No shit actually somethimes a cup of coffee helps me to calm down bevor I go to bed.😅 Not sure if that Info helps tho.❤

[@terrancekayton007]

Appreciate you not waiting 15 minutes to tell us the answer.

[@gutz1982]

All I know is for several years now (more like a decade) I have been struggling with anxiety and in later years, panic attacks. I never really knew why until I decided to give up caffeine. I have been caffeine free for over 1 and a half years and have never in that time had a panic attack or feel anywhere near as anxious as I once did. One the negative side, I am now about 8 kg heavier as my metabolism has slowed down completely and no longer as energetic as I once was when going to the gym. But, given the alternative, I am happier without it in my life.

[@SydneyCarton2085]

Well being > performance

[@gutz1982]

@@SydneyCarton2085 Part of me wants to cry as I wish I had given up all forms of Coffee and Cola years ago and not been so stressed about life due to substance abuse of this kind through caffeine.

[@idkman09]

@@gutz1982you’re giving it up for life?

[@ericaugust1501]

@@SydneyCarton2085 well, performance can still be had. one is just supposed to NOT addict (build up your tolerance to dependence) yourself to it.

[@cnm7558]

@@gutz1982 weakass

[@Pheelyp]

Jonathan is always such a charming educator. I am watching here, simply mesmerized. 😳

[@qendresashillova]

Same here.

[@theanatomylab]

🙏🏻

[@qendresashillova]

Here we are complimenting him( and I do it often) and all we barely got a 🙏. At least he did not ignore us.

[@nycticorax5653]

@@qendresashillova He did take the time to reply, be grateful. Remember it takes a lot of time and work to make and edit videos.

[@Pheelyp]

@@nycticorax5653 Indeed. Gratitude makes everything golden, and I for one appreciate Jonathan replied at all. 😌

[@RangelCostes]

I would highly consider sponsoring yourself. Your work is extremely comprehensive and effective to listen to and consume.

[@Rene-uz3eb]

Some adenosine receptor types also have a bunch of physiological functions like regulating blood flow to the heart, so bypassing them with caffeine is the usual tinkering approach. Also relevant for bone homeostasis (both osteoclasts and blasts).

[@alejandrorosa9167]

So you mean is not such a hot idea to block them for the purpose of getting an extra boost for exercise?

[@Rene-uz3eb]

@@alejandrorosa9167 tradeoffs

[@j03150315]

LOVE THIS!!! The teaching materials are so well prepared!!! Super easy to understand for any visual learner!!

[@BlitzkriegRap]

I'm a 29 yo male who's been suffering with back pain and fatigue for 8 years. I started drinking Coffee (black coffee no sugar, no milk...) for about six months. It helps a lot with my problems and I definitely recommend it - especially about 45 minutes before an exercise - positive effects last much longer if you exercise after drinking coffee. Also I would say the best time for drinking a cup of coffee is about hour and a half after a meal and then after 45 minutes go exercise. The only downside I noticed is you get really tired really quick in the evening but that can be seen as a positive as it actually is easier to fall asleep. I hope my comment helps someone!

[@jhonatanalvarez05]

I'm going to try this. After an accident, my body hasn't been the same and I've been struggling a lot, lost my ability to constantly work and get things done and everything went south from there.. thanks for your input

[@ajaybabufarmhandsvijayawad5065]

Is coffe good for health?

[@leo_tridipta2004]

It's always great to acknowledge and praise the efforts of those who provide valuable assistance and information.❤❤❤

[@theanatomylab]

Check out Brilliant for a free 30-day trial + 20% off for the first 200 people to sign up for an annual subscription!! www.brilliant.org/IHA/

[@DianaM-sr3yh]

Gracias❤

[@AlanKelly-nm9lx]

no

[@coffeetalk924]

Here's a trick I learned from a friend of my father's. Would you like the best workout ever without anxiety or jitters? Try eating a bit of raw ginger before drinking your coffee. It takes some getting use to for those of you who don't like spicy foods, but the benefits are absolutely amazing. For one thing, ginger works to block pain receptors and also dilates blood vessels which somewhat offsets the constriction that caffeine induces. So what you end up getting is all the pick me up effects of caffeine with more pain tolerability and less anxiety/jitters. And guys, it also optimizes testosterone production as ginger is a powerful aromatase inhibitor (lowers estrogen which allows more free testosterone).

[@aleenaprasannan2146]

We have a traditional home remedy for coughs and cold called chukku kapi, which is something very similar tying both ginger and coffee together. It's basically coffee from water boiled with dried ginger and whatever warming spices you prefer.

[@coffeetalk924]

​@aleenaprasannan2146 so much wisdom to learn from other cultures. Thank you

[@Scholars_Quest]

Also L-Theanine can help with this as well

[@koper2660]

it also makes your muscles less sore the day after

[@dubble.]

Mentioning that caffeine increases cortisol levels and the pros/cons of that would also be a good idea, as this is essential to the discussion whether coffee is worth taking or not, it's a question of long-term health. I'll outline the basics for anyone interested: Cortisol is released in response to stress or low blood glucose levels and it... 1. Increases alertness and energy levels. 2. Regulates the immune system (anti-inflammatory and suppresses excessive immune responses). 3. Regulates metabolism (it influences the breakdown of carbohydrates, proteins, and fats. It also helps maintain blood sugar levels within a normal range). 4. Regulates blood pressure (increases blood pressure, beneficial for workouts actually). 5. Alleviates some allergic reactions. With the above mentioned, there are also obvious negatives, especially because taking caffeine means you are increasing cortisol levels beyond what is natural. As a result of high cortisol levels you may... 1. Experience anxiety or depression after a long period of increasing your cortisol levels consistently. 2. Weaken your immune system. It quite literally suppresses it. 3. Increase your metabolism too much (which leads to excessive weight loss, other negatives and may even lead to muscle breakdown). 4. Increase your blood pressure too much (which leads to damaging many essential systems in your body, i.e. Your brain, heart, kidney, the list goes on, not to mention increased risk of strokes and aneurysms). 5. Weaken your bones. Also remember that exercise increases cortisol levels. So first, you'll increase it with caffeine and then your workout, sending your cortisol levels to astronomical heights, which is dangerous, especially over longer periods. A good thing to remember, is, that there is no miracle muscle making drug, there are always negatives to shortcuts, both in exercise and in life, and caffeine is a shortcut. If you already suffer one of the above negatives, I recommend avoiding caffeine all together, however, if you don't, you could drink moderate amounts when needed. I personally suffer none of the above and use caffeine (coffee), to increase focus for studying. Take care everyone

[@brandongerman4356]

The worst decision was taking pre workout/energy drinks everyday when working out. I was consuming about 350mg caffeine. I got dependent on it. I developed anxiety, and depression. I bearly got any sleep and couldn't sleep more than past 4 hours. I decided to cut it off completely out of my life. And it was the best decision ever. Although I did get sick about 2 weeks after cutting caffeine completely.

[@paintisfood]

I'm staring down the barrel of quitting right now. I was pounding back 2 or 3 energy drinks a day at work and bookended every shift with a cup of coffee. I kept that up for about 2 years then had my first ever panic attack while going down the highway. I still have a cup of coffee in the morning, but that is as far as it goes. I find I'm more tired during the day, but my internal organs feel better.

[@hanskazan7403]

same but 350 sounds low for me lol i was taking closer to a 1000 mgs a day

[@chrisvarelabenitez4690]

Great video! I'm a competitive runner and I love caffeine! I take it before hard workouts, long runs, and on race day. I'll take it after runs too to avoid feeling sluggish. On race day I found the most success 90 minutes before the start time. Too close (45-1hr) it cutting it close to getting stomach issues when racing. Everyone is different so I definitely recommend experimenting during training. For example, I had a red bull yesterday 90 minutes before my long run and it was clutch.

[@TheDudecof]

Sooo add a double shot of espresso to my Tren? Or shoot the Tren into my latte? I’m kidding of course, I don’t take caffeine

[@kingjess8952]

Lmao I spit my coffe out reading comment 😂

[@alphabeta8403]

1:55 100-200mg of caffeine intake for many is magic, definitely a PED, ~30 mins prior to hitting the gym first thing in the morning. 5:00 Caffeine blocks adenosine, suppresses pain. 8:30 Increase in contraction velocity. 9:30 2-3mg of caffeine per kg of bodyweight. 11:15 Timing 12:00 Withdrawal symptoms

[@SamiiRSMT]

I appreciate you!

[@jonathantrautman]

Amazing comment thank you lol

[@justfun5479]

Perfect

[@feelxcharbz]

just watch the whole fucking video🤦‍♂️

[@SevenUnwokenDreams]

Can you do a video on mucus? I'm thinking of colds and allergies, where does all the snot come from and how does it get produced so quickly?

[@hopeebrown81]

Your body makes it to protect you. In times of allergies, sickness, pregnancy, etc the production increases to trap irrigation of those membranes. However improper drainage can also be an issue in the sinuses.

[@Cjorss]

It would be interesting to hear you talk about the health effects differing for fast vs slow metabolizers. I'm a slow metabolizer and so I switched to black decaf to avoid the negative health outcomes but still get all the benefitial antioxidents in the coffee.

[@saiayincoby4675]

Not good enough

[@ExecutionSommaire]

Isn't decaf controversial in terms of health? I've heard they use some harmful chemicals to remove the caffeine

[@Cjorss]

@ExecutionSommaire I can't speak for every decaf but mine is processed with the Swiss water method. It seems like a common way to do it and it's literally just soaked in water. I guess the caffeine is highly water soluble and it is easily washed away.

[@ExecutionSommaire]

@@Cjorss oh okay, that's good to know

[@nicolemadfis1051]

I agree with you. I’m a slow caffeine metabolized… I notice a difference in my heart rate after having it and then running … also I don’t sleep as well. I only drink it in the early am.

[@bibit3856]

I became extremely sensitive to caffeine. The smallest amount gives me major anxiety, to the point that I had to go to the ER. Heart palpitations and nervousness.

[@vminhope3040]

And I can’t be happy and awake until I have 4 shots of espresso 😂 then I’m smiling

[@Sergio-uy4ew]

Very interesting video. I like that you view caffeine in a positive light with training, sports, and weightlifting instead of negatively like most media does. On the subject of pre workout, I would personally LOVE to see a video on the different ingredients in it that affect the body. Specifically the vasodilatadores that people love when chasing the “pump”

[@dustin6120]

most media? My perspective is that massive brands like starbucks and many energy drink brands like red bull are extremely prevalent amongst millennials and generation Z. Should we be so dependent on this? Is it addictive? If so, the risk of large amounts Restlessness and shakiness, Insomnia, Headaches, Dizziness, Fast heart rate ,Dehydration, Anxiety, Dependency.

[@Dave-mm5ge]

I mean, caffeine is a toxic substance with negligible positives compared to the negatives

[@JettoDz]

No wonder this channel is almost 7m subs. I don't even understand anatomy in my native language, but this is so digestable I totally got it. Amazing, truly.

[@smittywerbenjagermanjensen752]

Casually talking while there's dead bodies in the back

[@SuperBozz]

They're not dead just waiting for caffeine fix

[@Adam-ui3yn]

Great video ! When I get teased for drinking decaf I always say I prefer to use caffeine as an occasional tool, rather than a permanent crutch. So you and I are definitely on the same page ! Also this is the first time someone offers an explanation why caffeine not only makes you perceive you're losing energy at a slower rate, but actually makes you feel like you have more energy than baseline.

[@kylejensen2409]

Thank you for saying this! I do the same. If I drink caffeine every day, I feel awful by the end of the week, but if it’s strategic and sometimes even scheduled, it’s a great tool.

[@calvinrobinson1649]

Question: My understanding was that caffeine affects the constriction of blood vessels and thus increases blood pressure and also stimulates the heart to increase heart rate, which also increases blood pressure. The affect is to simulate the flight/fight response. This could also affect focus and athletic performance. Am I correct?

[@madeleinegrayson8372]

Yes, all of that is correct. There are no benefits to stimulants.

[@emese-tundetorok1135]

Some other studies show that there is no such effect but are some people that are caffeine sensitive and they should pay attention to caffeine intake.

[@ivengo7582]

I feel like caffeine really doesn't need to be taken all the time and every time before workouts, but I do take it on days when my sleep is poor or when I slept significantly less than usual. Those days can prove challenging to overcome, not only in terms of the workout itself but also motivation. Talking a 200mg pill really makes me feel like I now have to put that extra energy into something meaningful and go to the gym

[@shelly-jeanmcharg4424]

Took a pre-workout as someone who doesn't drink coffee or caffenated drinks. That particular workout, I smelt colours and saw sounds! 😂 This was very informative, thank you.

[@stluciestrength]

Pretty good but I was wondering how caffeine affects cortisol levels which can actually lead to problems like excess body fat. Any data? Thanks

[@nadating]

Yes. Caffeine makes my face puffy and fat

[@thegr8lady]

@@nadatingI had never heard of that before... personally, caffeine (black coffee) makes my face snatched. 🤩 I assume because it's a diuretic which affects fluid retention.

[@nadating]

@@thegr8lady I regret what I said. I need the fat on my face back lol

[@randygreen007]

When I started my surgical career in the USAF I realized that the specialties that I wanted to pursue would prohibit the use of caffeine. These specialties such as neurology and ophthalmology require the use of a microscope which means you need to have a steady hand. Since caffeine will produce minute tremors these slight movements underneath a microscope look like earthquakes. Instead I learned to use food as my go to for waking up and energy throughout the day. But how does this apply to exercise you might be wondering? I’ve been a weightlifter/bodybuilder for almost 40 years now and I’ve been through just about all the supplements one can take for natural energy production but caffeine was what I called “empty energy”. Years ago while training in Miami I started taking Cuban coffee shots just before my wo because caffeine was becoming the go to for energy for long workout sessions. But what I discovered was that if I used coffee for energy by the end of the workout I was crashing much harder than if I had just used my usual foods for energy. That’s what I mean by empty energy. To me there’s just more sustained energy from food.

[@madeleinegrayson8372]

Amen to all of this! Seeing people rave about how caffeine allows them to push their body baffles me. Fuel your body, support it, listen to it, don't drug it and whip it, lol.

[@randygreen007]

@@madeleinegrayson8372 Exactly and it’s like eating empty calories. Treat your body right and it will reward you faster.

[@madeleinegrayson8372]

@@randygreen007 I wholeheartedly agree. Many treat their bodies worse than abusive owners treat their pets.

[@randygreen007]

@@madeleinegrayson8372 Maybe they’ll learn that they only have one before they’re rolled into surgery for repairs.

[@madeleinegrayson8372]

@@randygreen007 sadly, that's highly unlikely. And that's what keeps surgeons busy.

[@mienchennn]

You are so enthusiastic. And excited about what you are talking. So inspiring

[@skateata1]

The downside is how addictive it is and how tired I feel without it

[@Osprey1994]

Huberman talks about why moat people crash. I found that taking his advice on when I take caffeine helps, but I also have ADD and caffeine, and other stimulants affect me in a different manner.

[@Cricket2731]

It takes several weeks (or even months!) to get the caffeine out of your system. The 1st few weeks after I retired were *ROUGH*: went cold-turkey on my caffeine intake. Not Fun!

[@ahkine4096]

If i don't drink caffeine each day, i get headaches, but I've been drinking coffee since i was six, and im now thirty.

[@mr.ggwellplayed7354]

I think what's not being talked about is very important too. Caffeine can cause a rise in cortisol levels which can be very problematic for men especially. It also can increase or cause anxiety. I'm pro caffeine I just think if you're going to talk about it, talk about all of it 👌.

[@Reticulosis]

As always, thank you guys for these videos. They are excellent A&P review and I always learn something new. I definitely use caffeine sparingly. I started watching you guys while I was doing my prerequisite for nursing school, I finished first semester and I’m off during the summer. Currently working as a Clinical Tech Nursing Student and I’m loving it. I use this type of knowledge on a daily bases when talking to the nurses. Thanks guys!

[@monotolang]

That whiteboard drawing of a bisection of a sarcomere is so beautiful I want to embroider it on something.

[@SuperBozz]

Mmmmm that's beautifully macarbe

[@jordanslingluff287]

The handful of studies I've read say that people who consume caffeine on a regular basis dont see any of these benefits. The gains are for people who consume caffeine on a very limited basis. Of course they didn't increase dosage levels to account for tolerance. So I'm sure it's still there.

[@RichRich1955]

I have 2 books on stretching. Haven't looked at them in years. 3 levels of stretching. Only warm muscles can get to the 3rd level. That would be a good subject

[@nicklionberger7229]

Im a UPS driver and Nicotine and Caffeine are my lifeline to making through everyday, keeping me alert and allowing me to stay energetic through hot fatiguing days walking/jogging 10 miles a day. Wouldnt make it without the two.

[@nishpaneesunewar9135]

I started drinking coffee two times a day for more than 3 months now. For about 3 months I did not feel any pain but after that the headache started and increased constantly. I get migraine whenever I drink coffee. Does caffeine cause migraine?

[@user33housecats]

drinking Teeccino herbal coffee as I watch this

[@1lmp1]

I am originally from the country that for multiple decades is using highest amount of coffee per capita. I started going to elementary school at age 7 with 2 large cups of coffee. I can give up anything but not my coffee. It is not only improving performance, it works also as a mood elevator.

[@jacobmartinez5263]

Any drug is a mood elevator

[@1lmp1]

@jacobmartinez5263 Coffee is not a "drug" more than sugar. A higher number of humans get a "high" from sugar. You can consider anything to be a drug that sustains the human body. Study human biology. Sunshine is a "drug" (vit. D) that the human body needs, don't get it, the body gets sick, malfunctions. All the drugs are NOT mood elevators. Multiple illicit drugs are downers, the exact opposite.

[@ivanh9567]

What about your blood pressure?)

[@1lmp1]

@@jacobmartinez5263 coffee is not a "drug". Sugar is also a drug if we are splitting hairs about effects.

[@1lmp1]

@@ivanh9567 I have had elevated blood pressure for a very long time. That is related to my nationality genetics. I am a retired critical care RN. Decades ago we were told NOT allow cardiac patients to have coffee in hospital. That was reversed already around 30 years ago depending on the facility. When patient are in cardiac monitor 24/7, we can see that the heart rate and blood pressure go UP due to caffeine withdrawal. The patient get restless, get withdrawal headache, can have cardiac extopies. Give them a cup of coffee and you see relaxation. One or two cups of coffee are not bad even for cardiac patients. The amount of coffee cups changes that. It is similar to sugar. People who eat a lot of simple carbohydrates become restless when their glucose level goes down. That is related to high insulin level, the body spews out insulin since it is used to it having high demand due to high sugar level in blood. That causes the irritability, hunger, restlessness. That is when people reach to candy bars, cookies, donuts. Hence sugar is truly not good in constantly high amounts. I do not belong to people who practice keto, or any drastic diets. I believe in anything in moderation. As humans we used to be hunter gatherers. We ate about anything we could find or catch. The development over tens of thousands of years made our bodies function as they function. Our brain works on glucose, about 75%, only about 25% can be ketones. Our liver converts ketones to glucose, hence the brain gets the required glucose in ketogenic diets. Hence that diet works in losing weight. The bad in that diet is the drastic limitation of carbohydrates. We get large amount of the required vitamins and minerals from fruits and vegetables that are the primary source of them. Keto diets must take their vitamins and minerals etc from supplements. Every person should check with their doctor before starting any drastic diets. The same is important for any cardiac patient to check with their cardiologist about diet and caffeine consumption. Personally due to my health education I have checked my blood pressure daily 2-4 times daily. I titrate my medications based on the b/p results. Over all those years I have not seen caffeine increase my blood pressure. It is not only a question does caffeine increase blood pressure. Even if it could do that, the neurotransmitters and hormones play a big role in our blood pressure and general body function. The feeling of uplifted mood and well-being can lower blood pressure. The increased energy makes me do more physical activity that improves cardiac health, along with that also improves mood. I have found a balance in my body that works for me personally. I have been able to lower the amount of blood pressure medication I take daily almost down to half. I monitor my pressure the way diabetics monitor their glucose level and take insulin on a sliding scale. But we are all individuals, we must check with our own physician what is best for our individual body, conditions we might have. I believe moderation is the best for most of us.

[@mspw]

Nice ratcheting animation @ 8:34. Really helps with visualization.

[@Pulko172]

It took me month and a half to get off from caffeine, i was lowering the amount i took every 2 weeks, i have no withdrawal symptoms and now i function just like when i was drinking coffee but now i can get the benefit of drinking coffee when i actually need it

[@user-fd9qc3pu2p]

You guys are epic, and keep on being epic! I love your videos and the way you explain things. Although I drink coffee I personally don't use any stimulants for my training, and that's just my preference and because I train first thing in the morning, where the timing of coffee just doesn't fit well in. The interaction between the myosin and actin protein and caffeine was new to me. Thanks for the video, Jonathan!

[@PurplProto]

"You need a very specific shape key to fit in a very specific shape lock" LockPickingLawyer would like to have a word 😁

[@kirstysolberg8761]

When I do hot yoga I CANT drink coffee/caffeine. I think it hinders my ability more than helps. Anyone else have the same experience?

[@SuperBozz]

Bikram Yeah it's not a good idea since you would be dehydrated Drink a refreshing tea instead

[@matrix_comix]

Been sober from caffeine for 2 years. Best decision ever. I don’t need a crutch to live this insane life.

[@SuperBozz]

Well how do you walk when you have a sore leg

[@levitastic]

Cafeïne seems to drain my energy, i usually get tired more easily when having had some

[@SinlowMusic]

Caffeine basically fuels the US military. I'm a reservist in the Marines. Most of us take around 125mg-300mg of caffeine before our fitness tests. The PT tests are pretty high-intensity and it really does help. However, I have seen fellow Marines take over 300mg+ and actually do much worse on their PT tests.

[@Give_Me_Rent]

I can confirm that. I was active duty in the Marines for 5 years and a bang energy plus 800mg advil was the go to pre pft/cft ritual lol. Definitely not healthy but damn does caffeine and painkillers make a difference

[@jimmypadilla3441]

​@@Give_Me_Rentwhy painkillers?

[@Give_Me_Rent]

@@jimmypadilla3441 Because the Corps destroys your body

[@Astrothunder_]

My dads a navy vet did 10yrs before an injury, probably was gonna stay his entire life. The guy downs atleast two monster or bang energy drinks a day. Never knew why, he doesnt do much in a day but maybe his body got so used to it that he just needs it to even function like a human. Funny I didnt go the military route but im kinda in the same boat, I go to the gym 6 days a week so nearly every day I have a 230mg caffeine pre workout. I think my bodies pretty much hooked on it.

[@MeMe-tw4oj]

I use coffee as my pre workout and it’s very addicting! If you’re use to working out 2-3 times a day, you’ll start feeling like you need it every time. I love the feeling it gives me, but I wish I wouldn’t have become so dependent on it.

[@cineturon]

2-3 times a day?? I feel productive if I manage to work out 3 times a week :)))))

[@FatCat919]

@@cineturon google HIT with mike mentzer, follows almost exactly what your doing lol

[@Bianchiboy]

Masturbating isn't working out though

[@Peter-rc9qy]

"Hmmm, interesting" *takes sip from my 11th white monster before 9am*

[@ponming5026]

Your videos are very helpful and good learning tools.

[@theanatomylab]

Glad you like them!

[@Liz-gc6gn]

Could you do a video on what excessive heat does to the body? I’m sure it would be interesting to lots of people considering the current heat wave. I’m asking because my son is in the Navy and when he’s squadron goes out on the air craft carrier there are many times he’s in 110°F+ for several hours in full gear including a cranial (helmet). He gets headaches and his buddy passed out. What happened and can this cause permanent damage? Thanks in advance.

[@alessandromassimo5717]

1 is reduced fertility for sure

[@Life_Path_Center]

Like the corps at the background ! Best motivator

[@terrancekayton007]

1:04 “Can Caffeine improve exercise” 1:05 “over answer is yes” 1:06 goes & makes pot of coffee

[@BK-3112]

Can you explain pcos/ women's health?

[@LostSoulAscension]

Ive been drinking black coffee since 2019 and I must say I don't get any withdrawals as someone who wasnt a coffee drinker prior. Tea actually really caffinates me more than a black coffee. And I tend to drink medium to dark roasts, which has less caffeine but still. I have never had a headache from not having coffee, and if being tired is a withdrawal symptom, I tend to notice it more being due to my bad habits surrounding a consistent sleep schedule.

[@jmfs3497]

I had to stop drinking coffee during the work week due to an OCPD manager coming into the picture and screwing everything up. He literally drinks 16 ounces of coffee every hour. No exaggeration. And his idea of "perfect" is running around frenetically dominating everyone's mental space. So he's "fast" but like he's running in every direction but forward. When I'm on vacation, I LOVE a cup of coffee and good, two-way conversation.

[@JohnDoe-uv3rr]

I don’t even drink coffee anymore. I just pop a caffeine pill every morning like a real drug addict 😂

[@SuperBozz]

Well if it saves money I doubt you go down to the alley for it so I doubt your an addict per se

[@Will-S]

I practice jiu jitsu which is a very physically demanding skill to learn. Dosing a little caffeine before training makes a difference. There’s been a handful of times I’ve taken too much and it has the exact opposite effect making me feel slow and like I can’t get enough oxygen.

[@specialone6731]

Weve all had those days where we forgot to breath correctly😂 that sht sucks

[@shaswatgupta6590]

Wow, your explanations are very clear and simple to understand! Thank you for this content :)

[@neiladams5272]

Great video. I always enjoy the way the content is produced. I would love to see a video about caffeine and migraines!

[@219cafe]

For endurance, every muscle contraction must be followed by relaxation. The question then would be if caffeine helps a stronger contraction, does it prohibit or inhibit muscle relaxation?

[@markusseppala6547]

Great video thanks. Left me thinking does high tolerance for caffeine reduce the performance benefits? I mean do you need a higher dose if you already drink multiple cups of coffee per day.

[@mxhss]

How would this work with people who have ADHD? Does it have any effect, since stimulants is what “calm” down our ADHD? Or would coffee still have that stimulating effect? Maybe it’s something I should try myself

[@ncaeon]

I love that you put the answer upfront and don't give a history lesson. Subscribed.

[@user-qj8bu2rt5m]

Wow. I am impressed by the quality of your explanation. Thank you.

[@kuriosites]

Like you, I'm wary of dependence because I've felt the withdrawal side effects. Also, I don't know if it's my imagination but I felt like I acquired a tolerance so that I wasn't getting the same boost that I previously had.

[@BigHalfSteps]

Tolerance is a real thing and applies to a lot of things in life. You'd have to stop or go lower with your caffeine mg per day for a longer period in order to lower the tolerance.

[@kantina4765]

I think the word withdrawal sounds much scarier than it is due to its associations with hard drugs. I've been a regular coffee drinker (4 to 8 cups a day) for years now and I recently decided to quit and I didn't get so much as a headache.

[@rea280]

@@kantina4765try 800-1.2mg a day for a few months and tell me how you feel without…

[@kuriosites]

@@kantina4765 I'm sure different people respond differently. I think I'm pretty sensitive. I think withdrawal is the correct term as it describes the body's reaction to discontinuing some chemical substance.

[@kantina4765]

@@kuriosites it’s absolutely the correct term, it just sounds worse than it is in actuality.

[@PyroGonz]

I don't think caffeine makes a major difference in my lifting sessions, but pre workout definitely gets me pumped.

[@adriangutierrez757]

Pre workout contains caffeine

[@WolfManJammer]

Same. Caffeine alone doesn't get me to lit when hitting the gym but the combination of caffeine in pre-workout (like Gorilla Mode) with other compounds, is like a powerhouse in a powder.

[@PyroGonz]

@@adriangutierrez757 I meant regular energy drinks like Monster. Pre workout contains other ingredients besides caffeine. 👌

[@evanmitrovic8369]

Energy drinks also have caffeine, wtf😂

[@Crimin4L]

KZbin puts warnings when you mention the word uicide, but not when you show a full blown cadaver. PRIORITIES

[@user-iw4gc9vt9p]

I had worked for Starbucks for about 12years, until I became 35 years old. During my SB years, I had approximately more than 1.5 L of coffee, on top of 10 shots of espresso 😅😅😅 everyday 😅😅 I continue to drink ☕️ a lot, probably more than 1 L day. My mistake was to guzzled ☕️ first thing in the morning, when my stomach was empty😅….. I recently developed an erosion In duodenum 😂😂. Due to excessive coffee consumption 😂😂. Something to share with everyone 😊 Peace and Love from Japan 🇯🇵

[@vminhope3040]

🤯

[@sissonsk]

The caffeine delivery system is important, at least to me. I was popping cheap 200mg pills (1 to 2 per day) that I got from the local store. My lower back would start aching after 4 months of popping these pills. I switched to coffee two years ago and am getting the same caffeine (200 - 300mg) with no lower back issues.

[@tiffanyapril5458]

Veryy interesting wonder what ingredients caused it

[@user-co7ex6uw6q]

Very interesting video! I haven't yet watched the other video about caffeine you mentioned. I was wondering, if (and when) the intake of caffeine could enhance the risk of ‘over-performing’ (leading to longer regeneration periods or other stuff) or even enhancing the risk of injuries (when you take it specifically for athletic performance). As I understand the human body tries to keep homeostasis within to ensure good functioning and protect itself. What happens if we sort of intervene with caffeine to enhance muscle contraction and indirectly also reduce the perception of pain? Could one say you enhance muscle performance but diminish some “safety” regulations or “safety” control systems of the human body? If so, is the amount of diminishment negligible (if you look at the big picture) or not? What do you think? Thanks a lot for all your awesome content!

[@scottsweet13]

Excellent info. I’d love a similar primer on creatine.

[@yuliasoboleva8498]

Greetings from distant, gloomy Russia and thanks for that video. It was useful and informative

[@Andy-br1hq]

My own personal anecdote. I drink a bit of coffee and I work out but I personally felt I was better at exercising without caffeine. I felt worse working out after drinking coffee

[@kyle6781]

Is ur coffee black or wirh cream and sugar? The cream and sugar could of done that cause I feel the same way.. but when I take caffeine pre workout it's absolutely glorious lol I admit I over do it wirh sugar amd cream in my coffee as well though

[@specialone6731]

@@kyle6781arnt pre workouts loaded with sugar typically?

[@alextaylor29]

Great video, I love lifting weights and drinking coffee and always felt that my anaerobic performance went up after I drank coffee and this confirms it. I usually drink it 30 minutes before lifting and it helps tremendously which your video validates. Thank you.

[@XxExternalBleedin100]

Thank you youtube algorithm for recommending me IIHA video one fine day, I have been hooked ever since. I love learning, Thankyou thankyou thankyou

[@brianmcnary3960]

Cold plunge rid me of anxiety. I drink coffee everyday and I used to struggle big time with anxiety before cold therapy. It’s a free cure all . Depression, gym recovery, addiction therapy. It’s truly a game changer on all levels.

[@Gktrkkts]

My caffeine intake is like you Jonathan, that means most of the time I drink 2-3 cups of coffee per week. After drinking a cup of coffee I feel both mental and physical benefits nearly all the time. I wonder that is there any data regarding caffeine tolerance at Adonesine Receptors and Calcium relase process in muscle tissues? Thank you for the great video.

[@javierquinterosurzua2767]

Honestly, my only pre-workout ever is black coffee. I work out fasted early in the morning (It works for me, cant say it will work for everyone) and a black coffee before workouts always helps me feel more awake. More than one and I get shaky.

[@madeleinegrayson8372]

Using caffeine instead of food to push your body to do what it doesn't naturally feel able to do is so self abusive, I'm shocked at how common this is and how proud people are about it.

[@saiayincoby4675]

You should try real pre-workout

[@mpc2510]

@@madeleinegrayson8372he's not starving himself after workout. He said he works out fasted. He eats afterwards too😂

[@madeleinegrayson8372]

@@mpc2510 you're not understanding my comment at all. Try again. Using stimulants to propel a workout rather than actuak fuel is self abuse. If you find that amusing, you're either mentally impaired or just a dolt.

[@jadenhalstead7290]

@@madeleinegrayson8372way to out yourself as someone who never pushes themselves lol

[@user-bv3jh8jw9n]

After I stop drinking coffee, my skin improve significantly.

[@martinalbert29]

I run 5x a week and Gym 2x a week and drink 2 large cups of coffee daily. Works great, have loads of energy and sleep well at night.

[@sebastian.tristan]

You might want to add that caffeine can be either healthy or unhealthy depending on your genetic makeup (yep, for once genes do make a difference!). See, if you metabolize caffeine slowly, then you have an increased risk of certain health issues. While if you metabolize it quickly, you get health benefits.

[@mantapdjiwa9768]

Have no issue with matcha , but coffee really detrimental for me.

[@specialone6731]

How are you able to tell?

[@johnbobier1870]

When you did your segment on how caffeine affects the nervous system, you mentioned that it blocks the binding of adenosine, therefore preventing your body from becoming more tired. However, if a person is already quite tired (a lot of adenosine is binding), will caffeine even give that person any energy? To my understanding, the answer would be no because caffeine does not inherently provide any energy, rather it's preventative in making someone more tired.

[@tashussain560]

I switched to decaffeinated coffee around 6 months ago and it made a big difference to my sleep, general lever of calmness and general energy levels. Coffee has well established benefits. You get these without the caffeine. The benefits of improved sleep far outweighed the perceived benefits of caffeine. I added creatine to my workout shake and I feel much better. I had a double espresso following a dinner recently and I didn't get to sleep until 4am! So, the impact of caffeine is pretty clear to me.

[@andrewwebster5913]

I'm currently training for a half Ironman triathlon and I've found that 400mg of caffeine 20 mins before my training session in the morning is perfect for all the mentioned benefits. If I venture even 15mg higher, I feel a strange fatigue and slowness. I weigh 82kg so 4.8mg/kg is my sweet spot.

[@erickaericka-]

I have a half ironman this Saturday.I need caffeine😵😆 it's going to be a long race

[@JasperDD]

I caffeine addict, lift, and listen to loud noises (hardstyle) at the gym. I am that guy >.>

[@GaiaProctor]

Great video. I enjoyed all the science backed facts and information! Thank you for sharing this and happy training 😊🏋🏻‍♀️💪🏻

[@Daineah]

I love your work!!!! I watched a lot of your videos, thank you so much, this is helping me so much ❤

[@preparetobedazled]

Caffeine is a hell of a drug.

[@QuakeGamerROTMG]

It's pretty crazy that we can talk about caffeine like this and discuss the benefits versus the risks (especially the addiction and withdrawals) but if it were any other stimulant suddenly it would be a massive no-no that could land you in jail. If caffeine was discovered today it would immediately be made illegal. This is from someone completely addicted to caffeine

[@mid-dinero7869]

But I think the difference between caffeine and other stimulants that could land you in jail is that caffeine is not as potent and you do have more self awareness than the others.

[@yogeshkumarsaraswat6060]

Thanks dear Sir ji for nice video clip on Caffeine Machinesm of action in neuron Adenosine and Adenosine receptor And role in muscle fibres with details of Heart Action.Salute 🎉