In this episode 16 protocols
▶ 2:26 Use Caffeine Only If It Does Not Cause Anxiety or Disrupt Sleep Behaviors “For most adults, so that is people about age 18 to 20 and older, daily caffeine consumption is not going to be a problem provided it does not induce anxiety and certainly provided that it not induce anxiety or panic attacks, and provided that it does not disrupt your nighttime sleep.” ▷ 2:46 Avoid Caffeine 8–12 Hours Before Bed Behaviors “I always recommend that if you are going to consume caffeine in any form, coffee, tea, soda, or otherwise, that you try not to ingest caffeine within the eight and ideally within the 10 or even 12 hours prior to bedtime. And that's because the half-life of caffeine is such that even if you are able to, for instance, have a cup of coffee around 3 p.m. or 4 p.m. and then fall asleep around midnight, the architecture of the sleep that you get is going to be disrupted.” ▷ 8:53 Caffeine Supplements “Most people can pretty well tolerate doses of caffeine anywhere from 100 milligrams to 300 milligrams. Depends on body weight and depends on your tolerance.” ▷ 9:50 Yerba Mate Diet “I've been drinking caffeine since I was a teenager, mostly in the form of brewed, unflavored yerba mate tea. It's important to stay away from the smoked varieties of yerba mate.” ▷ 10:18 Coffee Diet “Most people are drinking coffee to get their caffeine. And I would say that if you are going to drink your caffeine, drink it in the early part of the day.” ▷ 10:26 Delay Morning Caffeine 90–120 Minutes After Waking Behaviors “I am a big proponent of delaying your first caffeine intake until at least 90 minutes after waking in order to avoid the afternoon crash.” ▷ 10:46 Pre-Event Caffeine Abstinence Behaviors “Now, for people that want to get more of a true cognitive enhancing and performance enhancing effect from caffeine, I would recommend a little bit of caffeine. Again, you're going to have to abstain from caffeine for about four days.” ▷ 14:05 Avoid or Delay Caffeine Use in Young People Behaviors “So the short answer around daily caffeine consumption in young people, meaning 14 and younger, is avoid it if you can. Have your children avoid caffeine if they can.” ▷ 15:16 L-Tyrosine Supplements “A lot of energy drinks now contain L-tyrosine, which is a precursor to dopamine.” ▷ 15:24 L-Theanine Supplements “I've talked about theanine as a supplement that can promote more restful sleep if taken 30 to 60 minutes before sleep.” ▷ 16:57 Tea Diet “I think always best to try and get your caffeine from a clean source, a clean source meaning something that contains just coffee or just tea.” ▷ 16:57 Prefer Clean Caffeine Sources and Scrutinize Energy Drinks Behaviors “I think always best to try and get your caffeine from a clean source, a clean source meaning something that contains just coffee or just tea.” ▷ 18:38 Taper Off Caffeine Instead of Quitting Abruptly Behaviors “You can taper your caffeine intake off over the course of four to seven days.” ▷ 19:43 Resume at 50% of Previous Caffeine Dose and Use Higher Doses Only Occasionally Behaviors “And then you go back to ingesting caffeine, but you go back to ingesting caffeine at that 50% dose or what used to represent that 50% dose of caffeine for you. And you just continue that way on a daily basis.” ▷ 21:47 Use Sunlight and Movement to Manage a Caffeine Crash Behaviors “Get outside a bit, get some more sunshine... get outside, do something to offset those feelings of malaise, and then get right back to your original goal level of caffeine each day.” ▷ 22:35 Battle Through 24–48 Hours of Caffeine Withdrawal Behaviors “Understand that there's going to be a slight withdrawal effect that lasts about 24 to 48 hours. Battle through that short period, and you'll be right back where you started and where you need to be.”