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More specifically, you want help with Morning Coffee: Are You Drinking it too Soon after Waking??
how long after you wake up should you wait before you have coffee well I’m gonna give you the answer in this video but I’m also gonna give you the breakdown of when you should be consuming your coffee or caffeine throughout the course of the day for the best fat loss result the best mental result and the overall just best physiological result so we’re gonna get down to the science and you’re gonna know exactly when to drink that cup of joe hey you’re watching the Internet’s leading performance nutrition and overall optimization Channel make sure you keep it locked in here for videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time and hit that little Bell button to turn on notifications and also check out highly calm to see the premium performance apparel that I’m always wearing in my videos alright so you want to know when to be drinking your coffee well believe it or not it actually makes a big difference if you drink it a specific time after waking it’s called chrono pharmacology okay and chrono pharmacology is simply the actual time in which you take a substance or in this case caffeine now chrono pharmacology actually makes a huge difference on the overall properties of any substance or any compound or any drug it makes a very big difference because we’re talking about different things like the circadian rhythm we’re talking about different hormonal fluctuations throughout the day it can make a big big difference in the case of caffeine we talked about cortisol specifically so I’m not sure if you knew this but right when you wake up in the morning your cortisol levels are pretty much at their highest and it’s a natural process it’s something that we want you see cortisol is gonna allow our blood pressure to get up it allows our fight-or-flight response to get going it essentially allows us to get up and get active and get started with the day now another thing we have to remember is that caffeine has also been shown to drastically increase cortisol levels so what we’re doing is when we first wake up we’re consuming caffeine because it’s our natural process but what we’re doing is we’re adding caffeine and extra cortisol on top of something that’s already elevated so we already have our cortisol levels elevated and we’re adding more caffeine and more core salt to the mix what this is going to mean it’s gonna allow us to develop a stronger tolerance to that meaning that we’re gonna need more and more and more over time you see one of the key principles of pharmacology in the first place is to use a substance or a compound when you need it so what’s interesting is that we psychologically feel that we need coffee right when we wake up because it’s just what’s been ingrained in our minds as a habit but physiologically it’s actually when we don’t need coffee you see what you’re gonna want to do is you’re gonna want to wait about an hour after you wake up now I understand that this is not always practical and it’s not the end-all be-all this isn’t necessarily the gospel it’s just what you might want to consider if you wake up and you allow your cortisol levels to come back down and then you have coffee you’re allowing the coffee to do a much better job you see if you consume coffee and you have this big cortisol rush along with already-existing course all levels being high basically what you’re doing is you’re developing an addiction and developing a tolerance that’s not doing a whole lot for your body and I’m gonna reference a study here in a little bit that helps us all make sense but essentially consuming coffee when you already have high levels of cortisol it’s gonna give you a bigger crash and it’s gonna make it so that you’re gonna need more and more and more to elicit the same desired response and as someone that loves coffee I love my caffeine I love my coffee I want to make sure that when I’m consuming it I’m getting the benefit of it and not just consuming it for the sake of consuming it so let’s take a look at a study that was published in the journal of psychosomatic medicine so this study took a look at 48 men and 48 women and what it had them do was go through periods of time with caffeine without caffeine so the way that they broke it down just to make it simple is they had them go 5 days with a very controlled caffeine intake via caffeine capsules ok so they went 5 days either consuming 0 300 or 600 milligrams of caffeine very controlled at 3 specific times throughout the day then on the sixth day they gave those subjects 750 milligrams of caffeine and they measured their overall cortisol tolerance okay then they had them go five days with no caffeine basically they were trying to clear the slate 5 days completely abstaining from caffeine on the sixth day they had them consumed 750 milligrams of caffeine again they tested them again but this time after 5 days of no caffeine well it was interesting was that after the 5 days of being on the caffeine on the sixth day when they did the test they found the overall cortisol response from the caffeine was gone the caffeine no longer had an effect on cortisol which might sound like a good thing because course law has a bad rap but in this it’s kind of a bad thing it meant that no longer was caffeine really doing anything in the morning however it was still doing something in the afternoon and in the evening which is kind of interesting okay then what they found was that after five days of not having caffeine at all okay so completely abstaining and then testing with caffeine they found then it was a robust increase in cortisol so everything came back so what this tells us is that if we’re consistently having caffeine along with our cortisol spike in the morning we develop a tolerance but if we have it without that actual relationship to that cortisol response in the body naturally we can end up getting by a lot further without having a diminished result this is good for us coffee lovers it means that if we actually time our coffee and time our caffeine we can get by with having more this is good news for me because I love my coffee so essentially what you’re going to want to do is you’re going to wake up in the morning you want to wait an hour have your caffeine and then you’re gonna go ahead and you’re go through the rest of your day and then you’re gonna have lunch and you’re gonna wait an hour after lunch and then have your caffeine again because why you also have a cortisol response that happens midday and most people end up having caffeine right with their lunch and they end up having their caffeine with their porcell response again I’m telling you right now by doing so you’re not getting all the benefits of your coffee flat-out you’re not getting nearly as much of the fat mobilization effect you’re not getting the catecholamine response like the adrenaline the norepinephrine so just take my word for this and you’ll actually have some better results now you might be wondering – how does caffeine actually affect your sleep well there’s a study that was published in the Journal of Clinical sleep medicine that took a look at caffeine and it’s a perception of how it affected sleep so what they did is they took a look at 12 test subjects and they had them consume caffeine either 0 3 or 6 hours before bedtime okay they found that the caffeine that was consumed 0 and 3 hours before bedtime had a dramatic effect on the sleep okay they also found that consuming caffeine 6 hours before bedtime had a very profound effect on sleep as well but what was interesting is that the test subjects only perceived a change in their sleep at caffeine intake 0 and 3 hours before bed they didn’t perceive any change when they had caffeine 6 hours before bed even though the data showed otherwise so making it very simple if you to bed at 8 p.m. and you had caffeine at 2 p.m. you would tell yourself that you slept just fine that you didn’t have any effect but the sleep data actually shows that six hours prior to bed you do have an effect on your sleep in a negative way so how do we combat this again caffeine an hour after we wake up an hour after lunch and then after that switch it over to something lower caffeine you’re gonna have a much less profound effect on your sleep therefore allowing you to get back in that cycle better so you can again get more out of your caffeine so I know this is a little bit of a complex topic and talks about this whole chronobiology and chrono pharmacology but if you’d like to know a little bit more about the timing of certain foods and the timing of certain compounds make sure you put them down in the comment section below and I can answer them in one of my Q&A videos or just a future topic in general I’ll see you in the next video
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Morning Coffee: Are You Drinking it too Soon after Waking? – Thomas DeLauer
Humans are guided by the 24-hour hormonal cycle referred to as the circadian clock, which is preprogrammed into us genetically and although we can mess with our cycles through lifestyle habits, the major factor in its regulation is sunlight
One of the things that this clock controls in humans is the release of cortisol which makes us feel alert and awake
The peak production of cortisol occurs between 8–9 am (under normal circumstances) – this means that at the time that many people are having their first cup of coffee, their bodies are actually “naturally caffeinating” the most effectively
The times of peak cortisol levels in most people are between 8-9 am, 12-1 pm and 5:30-6:30 pm
Therefore, timing your coffee breaks between 9:30-11:30 and 1:30 and 5:00 takes advantage of the dips in your cortisol levels when you need a boost the most
Chronopharmacology can be defined as the study of the interaction of biological rhythms and drug action
One of the most important biological rhythms is, as mentioned, your circadian clock – this endogenous 24 hour clock alters your physiology and behavior in variety of ways but it can also alter many properties of drugs including drug safety (pharmacovigilance), pharmacokinetics, drug efficacy, and possibly drug tolerance
Fun fact: In studies, by creating an “island” in the brain by methodically cutting the hypothalamus away from any surrounding tissue, the circadian clock was completely lost
So drinking your morning coffee at 8am isn’t really the best time due to the circadian rhythm of cortisol production at that time
Drug tolerance is an important subject, especially in the case of caffeine since most of us overuse this drug
Therefore, if we are drinking caffeine at a time when your cortisol concentration in the blood is at its peak, you probably should not be drinking it
In the morning then, your coffee will probably be the most effective if you enjoy it between 9:30 and 11:30am, when your cortisol levels are dropping before the next spike
Published in The Journal of Clinical Sleep Medicine, researchers analyzed how caffeine disrupts sleep when consumed at different points in time during the day
The volunteers included 12 healthy men and women who were normal sleepers and regularly consumed moderate amounts of caffeine
During the study, they maintained their normal sleep routines with bedtimes from 9 pm to 1 am, and wake times of 6 am to 9 am – they slept somewhere between 6.5 to 9 hours each night without napping during the daytime
Participants were given a fixed dose of caffeine, along with placebos, at 0, 3, and 6 hours before bedtime – 400 mg of caffeine was administered, which is equivalent to around four cups of coffee
Researchers monitored signs of sleep disturbance using a sleeping monitor and found:
At 0, 3, and 6 hours before bedtime, caffeine had a significant effect on sleep disturbance – even caffeine consumed 6 hours before bed affected sleep amounts by over an hour
Sleep quality was diminished when caffeine was consumed at all three points during the day. Compared to the placebo, there was a significant amount of time spent awake during the night, including when caffeine was consumed 6 hours before.
However, the perception of caffeine’s effect on the body was not a direct measure of how it affected sleep
When caffeine was consumed 6 hours before bed, they did not report any effect to their sleep quality – the sleep monitor showed a different story, though
Concluded that we shouldn’t fully rely on our own perceptions to judge how caffeine is really affecting us, especially when it comes to sleep
1) Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels. (n.d.). Retrieved from
2) Drake C , et al. (n.d.). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. – PubMed – NCBI. Retrieved from
3) Chu, M. (2017, August 14). The Latest Time You Should Drink Coffee, According to Science. Retrieved from
4) Anthony Wing Kosner. (2014, January 6). Why The Best Time To Drink Coffee Is Not First Thing In The Morning. Retrieved from
5) The best time for your coffee. (n.d.). Retrieved from l