The Consistency Project How Caffeine Affects Your Workouts & Sleep (Plus 3 Myths You Probably Believe)
Feb 11, 2026
They break down how much caffeine is in common drinks and what safe limits look like. You hear how caffeine affects the brain, alertness, and performance. Timing, dosing by bodyweight, and individual tolerance get practical treatment. Sleep impacts and a nine-hour window are covered. Three common caffeine myths are debunked with simple explanations.
AI Snips
Chapters
Transcript
Episode notes
Caffeine Works Through The Brain
- Caffeine mainly aids performance by blocking adenosine in the brain, boosting alertness, focus, and motivation.
- These central effects often improve endurance, strength, and power but don't replace physical capacity.
Use Evidence-Based Performance Doses
- Use a performance dose of roughly 3–6 mg/kg body weight to see probable benefits.
- Test timing and dose before important events and avoid exceeding safe daily limits.
Individual Metabolism Explains 'Handling' Caffeine
- People vary widely in caffeine metabolism due to genetics and some medications.
- Half-life ranges average 4–6 hours but can be 1.5–10 hours, explaining different sleep sensitivity.