Your Diet Sucks The Caffeine Episode
16 snips
Apr 1, 2026 They unpack caffeine’s history from ritual drinks to capitalist coffee houses. Biological mechanics like adenosine receptors, absorption timing, and half-life get clear explanations. Practical topics include dosing for endurance, effects on sleep and anxiety, menstrual-cycle metabolism differences, and risks of stimulant stacking and high-dose pre-workouts.
AI Snips
Chapters
Transcript
Episode notes
Use 3 To 6 mg Per Kg For Endurance Gains
- For endurance performance, aim for 3–6 mg/kg body weight; a 70 kg athlete might start with ~3 mg/kg (~210 mg).
- Avoid exceeding 6 mg/kg as benefits plateau and adverse effects (GI distress, jitters, impaired fine motor control) rise.
Habituation Grows Receptors Not Willpower
- Regular caffeine use upregulates adenosine receptors, creating dependence where you need caffeine to feel normal.
- Withdrawal (headache, fatigue, brain fog) peaks ~20–51 hours and usually resolves within a week.
Taper Moderately Not Two Weeks Cold Turkey
- Instead of full two-week caffeine elimination, keep habitual intake moderate (≤200 mg/day) so you can increase on race day without severe withdrawal.
- If heavy (e.g., 400 mg/day), modestly reduce ahead of big events rather than going cold turkey.