Drinking 3 cups of coffee or 200-300 mg of caffeine a day can halve the risk of diseases such as type 2 diabetes, coronary artery disease and stroke, researchers from Suzhou University in China, in collaboration with Swedish scientists, have shown.

Moderate caffeine consumption may protect cardiovascular health, regardless of age, gender, smoking or diet. The study is based on data from over 300,000 people from the UK Biobank, collected over 11 years.

Michael Pollan quit caffeine for 3 months. He says that your relation to caffeine becomes clear when you come off it. He said that he felt a veil between him and reality when he was not having caffeine. Essentially, we have "... caffeinated consciousness".

Important to understand is that caffeine does not remove sleepiness, instead it offsets the time at which you become sleepy. You "borrow" the energy. You don't create more energy. So after the caffeine effects wear off you are MORE tired than you would be without caffeine, or at least you FEEL more tired.

( ~36:32)

caffeine is an adenosine antagonist which reduces fatigue and lethargy (verbatim copy of Muhammed's annotation)

It will temporarily park receptors for the sleep inducing neurochemical of adenosine. Kind of making those receptors sleep themselves. Which reduces if not eliminated the influence of that chemical for a while.

Caffeine has the reinforcing effects (dopamine and others) not just for activities consumed during and after the intake, but also for a period before (about 30 minutes). Good to take into account.

Caffeine not only produces dopamine but it also exponentially increases the effects of dopamine (by increasing dopamine receptors).

So definitely avoid caffeine when doing pleasurable activities you don't want to do anymore (such as porn).

( ~26:00)

What if you drink caffeine during tasks you don't like, will you then come to like said task because of the associated dopamine? Just like caffeine can make you like a mug...

(~21:00)

Apparently caffeine can help to enjoy experience more, including the person who is with us. So, in a way, a caffeine drink can act as a sort of love potion (although it's not that potent)--but it can certainly enhance a person's enjoyment of that experience with you.

(~19:20)

According to Huberman, there is a positive causal relationship between caffeine and reduced reaction time, increasing both speed and accuracy of recall. Thus useful to take in a certain amount of caffeine 30-60 minutes before an important exam or test.

Recommended to take caffeine about 30 minutes before you want peak performance (effects start 5 minutes beforehand). Peak performance ends after roughly 60 minutes, but effects stay in the system for far longer.

Conditions are not high blood glucose levels and not a very full stomach. Also assumes to drink an entire caffeinated drink in a short period of time.

(~18:00)

Because of effects related to caffeine and sleep, maybe recommended to do the most mentally or physically intensive tasks earlier in the day depending on sleep schedule.

Caffeine is good for performance, both physical and mental. It's good for awareness and neuroprotection. It's good also for antidepression.

( ~2:00)

Caffeine is kind of addicting (~1:10)

It's a reinforcer. It's the dopamine of food.

for - sleep hygiene - 5 - mindful of alcohol and caffeine

advice - sleep hygiene - 5 - mindful of alcohol and caffeine - cut out 10 hours before bedtime. - so no afternoon coffee - only morning coffee

36:00 caffeine is an adenosine antagonist which reduces fatigue and lethargy

• Caffeine as backbone of civilization
• caffeine archetype ( I am the mindful master)
• high correlation between flow & caffeine
• associate caffeine with flow (I also do this with flow music)
• shortcut struggle phase with caffeine
• caffeine timing (1 to 1.5 hours until waking & 10 hours before sleep no caffeine)
• proper dosage (test what works) 4.1 higher dosage when lack of sleep
• what caffeine synergizes most (for me, probably coffee, in particular espresso) 5.1 double water intake when drinking caffeine (I always try to do this) 6 keep caffeine sensitivity high (1 day per week off, 1 week per quarter off)

Oddly, the strong adenosinergic pressure from ~20 hours wake combined from caffeine withdrawal didn't lead to increased SWS. Indeed, there was a nonsignificant trend towards a decrease in SWS. One possibility is that caffeine induced SWS surplus accumulation over the previous week, reducing SWS drive. However, this could alternatively be explained by the 60 minute nap.

Withdrawal restored REM sleep under these conditions. The withdrawal condition looks quite similar to placebo (both REM and SWS), which is rather surprising.

Coffee also:

.+ happier

Coffee: .+ alertness

.+ vigilance

.+ focus

.+ motor performance

? creativity

vit D neg assoc w/ OP