Caffeine
| By Jonathan Roseland |
I'm not a doctor, medical professional, or trained therapist. I'm a researcher and pragmatic biohacking practitioner exercising free speech to share evidence as I find it. I make no claims. Please practice skepticism and rational critical thinking. You should consult a professional about any serious decisions that you might make about your health. Affiliate links in this article support Limitless Mindset - spend over $150 and you'll be eligible to join the Limitless Mindset Secret Society.
At 500 billion cups of coffee consumed a year globally, it's the world's most popular Nootropic and productivity fuel.
Caffeine boosts the Limitless neurotransmitters: Dopamine, Serotonin, Norepinephrine, Acetylcholine, Epinephrine, and Glutamate.
The Coffee Question
Scientific Research
Cognitive Enhancer?
In combination with Nootropics...
Biohacker Morning Beverage Regimen
Caffeine Complements Nootropics
Memory Enhancer?
Mood Brightener
Athletic Performance Booster
Longevity Hack
Caffeine-Infused Chewing Gum
History
Pros vs Cons of Coffee
Caffeine Supplements
Natural Sources
Energy Drinks?
Mechanism of Action
Tolerance and Addiction
Recommended Daily
Cofactors
Side Effects
Conclusion
Caffeine Videos
This article is mostly going to focus on decoding what the human studies are saying about Caffeine and how this squares up with the anecdotal experiences of the Biohackers online. For more of my own personal experiences, thoughts, and comparisons please see the written and video reviews in the sidebar.
The Coffee Question...
A lot of people are going to find this article because they don't like the taste of coffee and want to learn about taking caffeine as a supplement. The good news is that to the left of this article, you'll see objective ratings and reviews of a variety of high-quality caffeine supplements. A lot of them combine caffeine with other Nootropics or natural ingredients that are demonstrated to improve cognition, and some of them are just 100%, grade-A 1,3,7-Trimethylxanthine (caffeine's chemical name).
However, I would suggest that if you don't like the taste of coffee, you are drinking the wrong stuff. If you drink coffee and it has a really bitter, unpleasant taste that's indicative that the coffee has oxidized and contains a lot of toxins. These toxins are bad news, they can cause brain fog putting you into that weird state where you are energetic yet unfocused, frenetically jumping aimlessly from task to task. They can also cause more long-term issues like unbalancing your hormones or even obesity. This video will include some coffee hacks for improving the taste of the coffee if that's what your issue is.
Coffee can be a real pleasure to consume if you drink high-quality stuff. If it tastes smooth WITHOUT sugar, milk, or other additives and goes down without making you cringe, it's worth however much it costs. High-quality coffee can actually be one of the most healthy things you put in your body. If it tastes good then it's good for you, and if it tastes bad then it's bad for you and you should avoid it. If only the rest of life was like that! From my digital nomad lifestyle blog, The Perfect Cafe...
The past 5 years of my life I’ve carried on a quite passionate love affair with fine purveyors of the dark energizing nectar. I’m an unapologetic coffee snob, it’s one of those things that’s so good when it’s good and so bad that when it’s bad that it’s worth being a bit of an elitist!
I lived in Colombia for 2 years, so I have very discriminating taste when it comes to the coffee itself. Yo soy muy exigente al respecto del cafe! Starbucks? No, thanks!
I'm an ethical hedonist, and I derive a significant amount of happiness from the few cups of anti-oxidizing dark nectar I consume every day. For me, coffee lies at the rare intersection of being cheap, healthy, and very pleasurable to consume, which is why it's an addiction I heartily recommend succumbing to.
Since there is so much already written online about Caffeine, this article is going to focus on its interactions with Nootropics and applications specifically for Biohackers. I have a high stimulatory set point, a lot of people find Caffeine overwhelming and would never combine it with all the things that I do, I'm also an extremely productive person and credit this highly to the various drugs I take that stimulate my mind in a wide array of dimensions. Fair warning: This is a rabbit hole you may not want to venture into...
Scientific Research
As one of the most popular consumable products on the planet Caffeine has been studied exhaustively with nearly 2000 human clinical trials.
Cognitive Enhancer?
As a Nootropic agent caffeine is something of a blunt instrument, zero studies are showing that caffeine actually improves cognition. However, it's a notorious favorite drink of writers, programmers, salespeople, and attorneys chasing the dragon of a more productive state of mind.
Coffee is a classic example of Pavlovian conditioning; since coffee makes us more energetic we get reference experiences being more productive while caffeinated. We associate the earthy scent of the scalding beverage, the hot cup in our hands, and its strong taste with getting stuff done and it becomes a trigger for our productivity. For this reason, I prefer to combine caffeine with smart drugs that improve cognition and creativity.
In combination with Nootropics...
Caffeine and L-Theanine is regarded as one of the most efficacious Nootropic combinations. A 2010 Dutch human study, The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness, suggested consuming Caffeine and L-Theanine in approximately a 2:1 ratio. From its abstract:
The combination of moderate levels of L-theanine and caffeine significantly improved accuracy during task switching and self-reported alertness... and reduced self-reported tiredness... There were no significant effects on other cognitive tasks, such as visual search, choice reaction times, or mental rotation. The present results suggest that 97 mg of L-theanine in combination with 40 mg of caffeine helps to focus attention during a demanding cognitive task.
This stack is one of my favorites and I consistently start my mornings like this...
Biohacker Morning Beverage Regimen
Before I go to bed the night before I fill my glass water bottle with water and drop two tea bags in it, green tea, and usually another tea variety with a little better taste, like Flor de Jamaica.
Before bed, I also put the coffee grounds and the water in the coffee maker. Then when I wake up all I have to do is hit the button on the coffee maker.
While the scent of the brewing coffee tickles my olfactory pleasure centers, I pour the chilled tea into a glass, add some extra powdered L-Theanine for a kick of creative energy, then skull the glass of tea to down whatever other Nootropics I'm taking.
Then I pour my coffee, begin to sip the dark nectar to wash away the nasty taste of any other Nootropics I've taken (like Phenylpiracetam... that stuff tastes like angry fire ants), then I get shit done.
This stack may improve athletic performance according to my friend Travis (see video review below). It provides inspiration and motivation, talk about a winning morning regimen!
Caffeine Complements Nootropics
Coffee and Modafinil is one of my favorite combinations since I don't find Modafinil particularly energizing and it takes sometimes as much as three hours to kick in for me, I will wash them down with the dark nectar. The hardcore cognitive enhancing effect of Armodafinil in combination with the stimulation of caffeine can be paranoia-inducing for some people so go easy on the dosage.
Ask any smoker and they'll tell you that Caffeine and Nicotine is a pretty great combination - and they're not wrong. I don't smoke, but I do take Nicotine as drops of USP solution, washed down with a strong coffee. It's a great way to get fired up and productive in the morning.
This is the one Nootropic that makes me go off coffee, the energizing effect of Piracetam is so much more acute than coffee's and in my experience, the two don't complement each other. Although, you may want to try combining Piracetam, Caffeine, and a relaxing agent like L-Theanine or maybe even Ashwagandha.
This Racetam's Ampakinic effect is nicely complimented by Caffeine.
Another awesome focus drug (that's not very energizing) is nicely complemented by coffee. Coffee seems like the only thing that can wash away the terrible taste of Phenyl.
This Nootropic stack is quite energizing so adding Caffeine to it is a bit of stimulatory overkill, but if I was just doing a single Excelerol capsule it seemed nicely complemented by a cup or two of Joe.
I've tried coffee with Phenibut and I have to admit it's a pretty awesome cocktail for a crazy sleepless night if you are into that sort of thing...
I haven't tried this combination but according to Biohacking blogger extraordinaire Mike Minneman:
" I noticed that CILTEP enhances the "mind" effects for me, while doing little for the "body", which suits me just fine. In a way, CILTEP+Caffeine felt like a more dopaminergic caffeine. In any event, I find the combination vastly superior to simply consuming more caffeine, which can leave me a little racey."
Memory Enhancer?
It has dubious effects on memory. From a 2008 study of 61 human participants out of the University of California:
We directly compared caffeine (200mg) with napping (60-90min) and placebo on three distinct memory processes: declarative verbal memory, procedural motor skills, and perceptual learning... Caffeine significantly impaired motor learning compared to placebo and naps. Napping produced robust perceptual learning compared with placebo; however, naps and caffeine were not significantly different. These findings provide evidence of the limited benefits of caffeine for memory improvement compared with napping.
Interestingly caffeine does increase working memory at a dosage of 200 milligrams but only in those who self-identify as extroverts, according to two studies. A 2010 University of London study, Caffeine enhances working memory for extraverts, tested human subjects with the Dual N-Back task, it stated...
Findings revealed that caffeine administration relative to the placebo condition resulted in heightened [working memory] performance, but only for extraverted participants.
So if the goals of your biohacking include improving memory, Caffeine should not be taken alone.
Mood Brightener
Anyone who's ever made a regular habit out of coffee consumption knows that it has a positive effect on mood, however, at least one 2011 study suggested this is all placebo effect:
We explored whether caffeine, and expectation of having consumed caffeine, affects attention, reward responsivity and mood using double-blinded methodology. 88 participants were randomly allocated... These results suggest caffeine expectation can affect mood and performance but do not support a synergistic effect.
You think the coffee is going to make you feel better so it does make you feel better. A self-delusion I'm certainly not complaining about!
An interesting study on decision-making entitled, Gambling when sleep deprived: don't bet on stimulants, compared Caffeine with Modafinil and other stimulating drugs and found that these drugs, while they do help psychomotor vigilance and alertness do not improve decision-making in those who are sleep deprived:
These findings are consistent with prior research showing that sleep deprivation leads to suboptimal decision-making on some types of tasks, particularly those that rely heavily on emotion processing regions of the brain.
Athletic Performance Enhancer
A significant effect of caffeine according to 21 high-quality human studies is improving anaerobic running ability, power output, and aerobic exercise. From a 2006 human study of athletes:
This study revealed that acute caffeine ingestion can significantly enhance performance of prolonged, intermittent-sprint ability in competitive, male, team-sport athletes.
Longevity Hack
It increases lifespan according to a 2011 study which appeared in Plos One:
Only 2 drugs, caffeine and tannic acid, exhibited a similar dependency on DAF-16. Caffeine, tannic acid, and bacitracin also reduced pathology in a transgenic model of proteotoxicity associated with Alzheimer's disease.
History
Caffeine is also, debatably, one of the first drugs ever used by humans. A common misconception about coffee is that it's originally from South America, this is a product of an excellent Colombian PR campaign done in the United States in the 1950s. It's actually from Ethiopia in Africa, how it conquered the world is a fascinating story. If you have three hours, I recommend the excellent documentary series Black Coffee.
Pros vs Cons of Coffee
| Pros | Cons |
| Better memory Fat loss Heightens your focus Improves physical performance Lowers risk of Alzheimer's and Parkinson's disease Lower risk of cancer Lower risk of Type 2 diabetes More antioxidants than red wine, blueberries, or raspberries Protects your brain cells from damage Reduced risk of depression, stroke, and breast cancer for women Slightly less overall chance of death Soothes muscle soreness |
Acid Reflux Anxiety Arthritis Brain fog Cancer "Coffee breath" Crankiness Heart palpitations Jitters Joint pain Osteoporosis Stomach discomfort Stroke |
The defining feature of coffee that causes these negatives is the presence of mold. Unless you personally know any coffee farmers you probably live in a country that is separated by vast distances from where coffee is produced. As it travels to you it oxidizes and mycotoxins form in it. So is it as simple as saying: drink the pricey stuff to avoid mold? Not quite, even very premium brands of coffee can come from humid climates that are highly conducive to mold.For this reason, I recommend coffee brands that have a specific process to avoid mold contamination, like Bulletproof Coffee or Kion Coffee.
Ben Greenfield in Boundless warns about excess caffeine intake...
Sure, low doses of caffeine can improve mental performance and protect against Alzheimer’s, so you don’t need to avoid it entirely. But, like antidepressants, high doses of caffeine, ephedrine, ephedra, guarana, Ritalin, and other central nervous system stimulants can overwhelm the brain with excitatory neurotransmitters, creating resistance to neurotransmitters and long-term receptor damage. The more stimulants you take, the more you need to take to feel any benefit. As you increase your intake, you exacerbate this effect, and the cycle continues. (p.30)
To kick a serious caffeine habit and reset your adenosine receptors...
you can consume 100 to 200 mg of L-theanine with every cup of coffee. (p.32)
Supplements
There's good reason to get your coffee from a Nootropic Stack as opposed to coffee; if you can't get quality, toxin-free coffee a supplement with 60 - 100 milligrams is a better choice. These stacks combine caffeine with Nootropic cofactors with which it shares synergies...
Natural Sources
Caffeine is a bitter compound, which some people dislike, if you combine it with the Umami taste family, it makes it more pleasant. My favorite source of Umami? Green tea.
Downloadable Caffeine?
You may be interested in taking it as an infoceutical - a non-pharmacological, side-effect-free version of the supplement that takes advantage of the phenomenon of water memory - which is imprinted on water via quantum collocation and electromagnetism using this device...
Infocueticals typically have 1/3 or half the effect of the actual medicine being imprinted. If you're skeptical of Infopathy that's understandable, it's a game-changing application of a little-known scientific phenomenon. But I'd urge you to evaluate the scientific evidence (presented in my biohacker review) that downloadable medicine is no longer science fiction...
Energy Drinks?
Getting Caffeine from energy drinks is an especially bad idea, the soda industry had regulated levels of caffeine that could be added to soft drinks or sodas. Outrageously, energy drinks are classified as dietary supplements and don't need to declare dosages on labels and thereby can contain as much as 400 - 500 milligrams of caffeine on the extreme end. Yikes!
Also, it turns out that caffeine alone is not what makes coffee such an awesome natural Nootropic...
In fact, one study determined that caffeine alone does not account for the cognition-enhancing benefits of drinking coffee. Rather, the phytochemical content of coffee (which contains over a thousand different natural chemicals!) gives it potent antioxidant and anti-inflammatory properties that complement caffeine’s neuroprotective effects on the central nervous system. (p.156)
Mechanism of Action
Its primary mechanism is as an adenosine receptor antagonist, this is a neurotransmitter that mediates sleepiness. Furthermore...
- It elevates serotonin levels with chronic use.
- Consistent with dose, it increases Adrenaline and Noradrenaline, further boosting alertness.
- Induces acetylcholine release in the brain.
Caffeine serum levels in the blood peak 45-60 minutes after consuming coffee, so a lifehack would be to drink your coffee 45-60 minutes before you need to be in the caffeinated zone. Taking caffeine in capsule form absorbs even faster into the bloodstream but the fastest vehicle to a caffeinated state is actually...
Caffeine-Infused Chewing Gum
Need a quick hit of energy? Caffeine is absorbed directly into the bloodstream through the mouth faster than coffee, so a lifehack may be to leave a package of caffeine gum under your pillow and have a stick of gum as soon as your alarm goes off instead of trudging to the coffee maker half-conscious to brew up a cup of joe.
Tolerance and Addiction
While many daily users of caffeine will cheerfully state that they are addicted, there's some debate as to whether caffeine is a drug that interacts with pleasure neurotransmitters similar to other addictive drugs. An extensive French review stated...
In conclusion, it appears that although caffeine fulfils some of the criteria for drug dependence and shares with amphetamines and cocaine a certain specificity of action on the cerebral dopaminergic system, the methylxanthine does not act on the dopaminergic structures related to reward, motivation and addiction.
According to Examine.com taking a one-month break from caffeine will significantly decrease tolerance.
Recommended Daily
Cofactors
Milk Thistle, Curcumin, and Quercetin - Xanthine Oxidase inhibitors may increase the amount of circulating caffeine. Of these, the renowned nutriceutical Quercetin is my favorite - supplementing a few hundred milligrams will make coffee pleasantly intense...
Apparently, the enzyme that metabolizes caffeine is actually upregulated by smoking, so there's some efficacy to the cocktail of a cigarette and a coffee.
Side Effects
Sleep Quality - Caffeine is a potent anti-sleep agent. It's recommended to leave at least 6 hours between your last cup of coffee and bedtime. Personally, I make it a point to switch to tea in the afternoon just to keep my sleep cycle unmolested.
Even if you're a person who manages to fall asleep within a few hours of drinking coffee, it will hurt the quality of your sleep.
Anxiety, caffeine can be an agent of anxiogenesis in certain people for genetic reasons, and this worsens with dosage. Yet another reason to take your Caffeine with an L-Theanine source.
Caffeine is just not copasetic to some people's constitutions; the Pharmacokinetics of its absorption and metabolism are quite individual and based upon genetics. It's not for everyone.
Caffeine has an LD50, it can actually kill you with an overdose but you would need to consume an absurd amount; 5-10 grams or about 100 cups of coffee. However, some Biohackers will take 5-10 grams of Piracetam daily, so make sure you don't get your baggies of powdered Nootropics mixed up. Another reason why I just prefer to get my Caffeine from coffee.
Conflicts:
- Methamphetamine mixes particularly poorly with Caffeine. So starting your day with an Adderall and a cup of steaming coffee is not a good idea.
- Propranolol or other beta-blockers.
Conclusion
The more you learn about the wide spectrum of health and longevity benefits that caffeine and, especially, coffee bear the more you'll treasure that quiet moment of happiness in the mornings when your cup is filled with the dark nectar of productivity. Drink organic, toxin-free coffee unashamedly, drink it often, experiment with stacking the Nootropic cognitive enhancers mentioned above, and you just may surprise yourself with what you manage to get done before noon!
Photos
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Caffeine as a Nootropic: Pros vs Cons of Supplementing Caffeine
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