00:00:00
- Nearly there,
00:00:01
but I'm so ready to be
done with this experiment.
00:00:04
I just wanna start my days
with black coffee again.
00:00:06
This video is sponsored by Shopify.
00:00:08
Today we're gonna talk about
00:00:09
the coffee-related advice
from Dr. Andrew Huberman.
00:00:12
And more than talk about it,
00:00:14
we're actually gonna test it.
00:00:15
Now, if you don't know
who Andrew Huberman is,
00:00:17
I am genuinely quite surprised.
00:00:19
He is, I think, the most
successful and widespread
00:00:22
science communicator on the internet.
00:00:24
He's a Stanford professor,
00:00:25
but it's his podcast, the "Huberman Lab,"
00:00:27
that is incredibly successful.
00:00:29
In his words, it discusses science
00:00:31
and science-based tools for everyday life.
00:00:34
Now, one particularly viral aspect
00:00:37
of Dr. Andrew Huberman's sort of advice
00:00:39
is his morning routine,
00:00:41
something that people have
made a lot of videos about.
00:00:43
- I tried Andrew Huberman's
morning routine."
00:00:46
- Now, these protocols are so popular
00:00:48
that if you go to his website,
00:00:50
well, that's what they're gonna give you
00:00:51
in exchange for you signing
up for his newsletter.
00:00:54
It's kind of have my daily
protocols as a little PDF,
00:00:57
that's the sort of carrot to sign up.
00:00:58
So it's a thing that people want.
00:01:00
And loads people have looked at these,
00:01:01
tried them, tested them,
00:01:03
and people ask me about them
for one specific reason.
00:01:06
In there, he makes a very
specific recommendation
00:01:10
regarding your coffee in the morning.
00:01:12
- I purposely delay my caffeine intake
00:01:16
to 90 minutes to 120
minutes after I wake up.
00:01:19
One of the factors that
induces a sense of sleepiness
00:01:23
is the buildup of adenosine.
00:01:25
I wanna make sure that I
don't have a late afternoon
00:01:29
or even early afternoon
crash from caffeine.
00:01:33
One of the best ways to
ensure a caffeine crash
00:01:36
is to drink a bunch of caffeine,
00:01:38
block all those adenosine receptors,
00:01:40
and then by early or late afternoon
00:01:42
when that caffeine starts to wear off
00:01:44
and gets dislodged from the receptors,
00:01:47
a lower level of adenosine
00:01:49
is able to create a greater
level of sleepiness.
00:01:53
- Now, that's very compelling.
00:01:54
The biology, the biochemistry
of it all makes sense to me.
00:01:57
It's presented with a
great deal of confidence
00:01:59
as if this is fact.
00:02:01
Makes sense that I should
skip my morning coffee,
00:02:03
I should wait and I will
feel better later in the day.
00:02:06
But there's an important
thing to understand
00:02:08
that I don't think is
properly disclosed here.
00:02:11
This may be science-based
tools for everyday life,
00:02:14
but the science behind
this isn't really there.
00:02:17
This recommendation is
kind of an inference.
00:02:19
It's a recommendation
based on some studies,
00:02:23
but none that have asked and
answered this exact question.
00:02:27
There are no meta-analyses
of multiple studies.
00:02:29
There's no single study that looked at,
00:02:32
if you skip your morning
coffee, if you delay caffeine,
00:02:34
do you prevent an afternoon crash?
00:02:36
So while the biology may be correct,
00:02:39
this question has not been
answered conclusively.
00:02:43
Now, you might say,
00:02:44
well, there's kind of
empirical observed data
00:02:46
from people who've taken the advice
00:02:48
and say they don't have
afternoon crashes anymore.
00:02:51
The problem with that data
00:02:52
is that they have made an effort.
00:02:54
They've invested some time and energy
00:02:56
into changing an aspect of their lives.
00:02:58
They are motivated to see an outcome,
00:03:01
so there's some bias in that data.
00:03:04
I'm interested in, what
is the actual truth?
00:03:07
Now, I'm gonna bring up
00:03:08
another internet-based
science communicator,
00:03:10
the king of clipped audio
himself, Dr. Layne Norton.
00:03:13
Now, he is a nutritional PhD
00:03:16
with a background in
biochemistry and powerlifting
00:03:18
who has a YouTube channel
in which he gets very angry
00:03:21
about the use and abuse of science
00:03:23
in the world of sports,
health, longevity, wellness,
00:03:27
all those kind of things.
00:03:28
I'm gonna steal from Layne,
00:03:29
I'm gonna steal one of
his examples, right?
00:03:31
Which is he made a video
00:03:33
because someone had suggested
00:03:34
that drinking coffee raises cortisol,
00:03:38
and that is true,
00:03:39
drinking coffee raises
00:03:40
the stress hormone cortisol a little bit.
00:03:43
And high levels of cortisol
00:03:45
are associated to high levels of body fat,
00:03:47
actually storing more body fat.
00:03:48
So someone made a video saying,
00:03:50
skip coffee because it will
cause you to spike your cortisol
00:03:55
and therefore put on body fat.
00:03:57
And he makes the point that
that first part is true,
00:04:01
coffee spikes cortisol,
00:04:03
but if you actually look at
the randomized control trials,
00:04:07
that isn't what you see.
00:04:09
- If we take people
00:04:10
and we have them take
caffeine or drink coffee
00:04:13
and all other things are
equal, do they gain body fat?
00:04:16
No, they do not.
00:04:17
In fact, sometimes, the opposite happens.
00:04:20
- And his argument is,
00:04:21
what you've got here
is a single mechanism.
00:04:23
- You find a mechanism,
a specific hormone,
00:04:26
and you say, "Ooh, this
raises that hormone.
00:04:28
That means you're gonna get
this downstream effect."
00:04:31
Outcomes are not just a single mechanism.
00:04:33
Usually whole-body outcomes
are the accumulation
00:04:37
of hundreds, if not
thousands of mechanisms
00:04:40
all occurring at the same time.
00:04:41
It actually results in outcomes.
00:04:43
- And so you can't just pull one mechanism
00:04:45
and expect it to sort of directly produce
00:04:49
a certain outcome in the world of biology,
00:04:52
because we are weird
and complex meat bags.
00:04:54
The thing about mechanisms
00:04:55
is you can just totally cherry-pick them.
00:04:57
I'll give you an example.
00:04:58
Adenosine, mentioned earlier on,
00:05:01
well, genuinely, it increases hair growth
00:05:03
and hair thickness.
00:05:05
And so if coffee does cause you
00:05:06
to have higher levels of
adenosine in the blood,
00:05:09
then drinking coffee should give you
00:05:11
a fuller, thicker head of hair.
00:05:14
Clearly ridiculous.
00:05:17
Or is it?
00:05:18
So this brings us back to
Dr. Andrew Huberman's advice.
00:05:21
Are we looking at just
a single mechanism here,
00:05:24
and actually the outcome,
00:05:25
the outcome of having an afternoon crash,
00:05:28
may have a bunch of potential
mechanisms acting on it
00:05:31
and this particular one that we're testing
00:05:33
isn't the most important?
00:05:34
That's the kind of question I'm interested
00:05:36
in asking and answering.
00:05:38
And this brings us back
to Dr. Huberman's advice
00:05:41
regarding delaying your
coffee consumption.
00:05:43
Are we just dealing with
a single mechanism here
00:05:45
and actually there are
a lot more mechanisms
00:05:48
and more complexity that plays
into the particular outcome
00:05:50
of having an afternoon crash?
00:05:52
Here's what we're gonna do to test it.
00:05:54
Every morning, within
30 minutes of waking,
00:05:57
I must consume coffee,
00:05:59
but I won't know whether or
not it's got caffeine in it.
00:06:02
Now, you're thinking, whoa, whoa, whoa!
00:06:05
There is no way you could
brew and make coffee
00:06:08
and drink coffee every morning
00:06:10
without knowing if it's
got caffeine in it.
00:06:12
Decaf brews differently.
00:06:13
It tastes different.
00:06:15
You're not gonna be blind in
this particular experiment.
00:06:18
And this was a real challenge,
00:06:19
because I wanted to still
consume coffee as part of this
00:06:22
rather than take, say, a caffeine pill
00:06:25
or a placebo in the morning,
00:06:26
because coffee is more than just caffeine.
00:06:29
In the end, we decided the
best thing to use was Cometeer.
00:06:31
They produce frozen capsules
of extracted coffee liquid.
00:06:36
As a disclosure, I have worked
and do work with Cometeer.
00:06:38
They're not paying to be a part of this.
00:06:40
In fact, we paid full
price for the capsules
00:06:43
that we've bought for this experiment.
00:06:45
But because we can use different roasters,
00:06:47
different roast levels,
00:06:48
it adds a nice level of
randomness to the whole thing.
00:06:51
Plus, when I drink the coffee,
00:06:53
it will be with a good slug
of dairy in there as well
00:06:56
to further mask the taste.
00:06:58
Each capsule will be labeled
with an alphanumerical code
00:07:01
that I will log each day
00:07:02
and I won't know what the
contents of the capsule are.
00:07:05
After the first two hours after waking,
00:07:08
coffee consumption will return to normal.
00:07:10
Anything that I drink I will log down
00:07:12
in terms of what time I
had it, how much coffee,
00:07:14
therefore roughly how
much caffeine I've had.
00:07:17
That'll be logged through the whole thing
00:07:18
and coffee drinking
will continue as normal.
00:07:21
Then, to test for the afternoon crash,
00:07:24
every day between 3 and
4 PM I will do a PVT,
00:07:28
which is a psychomotor vigilance test.
00:07:30
It's basically a reaction test
00:07:32
where you respond to something on a screen
00:07:35
and the quicker you tap,
00:07:36
the faster your responses are.
00:07:38
It's commonly used.
00:07:39
NASA make a nice little
app because they use it
00:07:41
on the International
Space Station actually
00:07:43
to sort of test people's
levels of cognition
00:07:45
and how well rested they are,
00:07:47
those kind of things.
00:07:48
And then there will also be
a 10-question questionnaire
00:07:51
covering how tired I feel subjectively.
00:07:54
Am I exhausted or not?
00:07:55
Am I fatigued? Am I sleepy?
00:07:57
Do I want to lie down?
00:07:58
Do I want to close my eyes?
00:07:59
Is it difficult to hold a
conversation with someone?
00:08:02
And that will be the kind of measurement
00:08:04
for the afternoon crash.
00:08:07
And at the end of this,
00:08:08
we should be able to see
if there is a correlation
00:08:11
between having no caffeine
for the first two hours
00:08:15
and no afternoon crash, or not.
00:08:18
Now, again you're gonna say,
00:08:19
well, hang on a minute,
00:08:21
N equals one experiments:
all well and good,
00:08:23
but they're not that useful.
00:08:24
If it's just me doing the
test, what good is that?
00:08:28
Good point.
00:08:29
I have for this one roped in
00:08:30
the rest of the team here
at the YouTube studio,
00:08:32
so five of us will be taking part.
00:08:34
Again, that's not a very
big sort of sample size,
00:08:37
but you would expect that
if this mechanism were true,
00:08:41
at least, at least one of us
00:08:43
should experience a correlation
00:08:45
between no morning caffeine
and no afternoon crash.
00:08:48
I, however, do have a different theory
00:08:51
about this whole thing,
00:08:53
which I will tell you later on,
00:08:54
and so we wanted to
capture a bit more data.
00:08:56
So all of us will be wearing wearables
00:08:58
throughout this whole thing
00:08:59
that will track things like
sleep quantity and quality
00:09:03
and sort of how much we're exercising,
00:09:04
those kind of things.
00:09:05
So we'll have some additional metrics
00:09:07
alongside all our caffeine consumption
00:09:08
to see a little bit more
about what's going on.
00:09:12
And so in 30 days,
00:09:14
we should hopefully have
an answer to this question:
00:09:17
is Andrew Huberman right?
00:09:20
Now, all of this has been
00:09:21
a fairly complex thing to get going
00:09:23
and it's been a quite
intense experiment to set up
00:09:26
and I'm grateful to the
sponsor of this video, Shopify,
00:09:29
for supporting this particular video,
00:09:31
making it happen.
00:09:32
I've been a huge fan of Shopify now
00:09:34
for pretty much 16 years,
00:09:37
and I'd like to tell you
why in this short ad.
00:09:39
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00:09:40
that allows you to start,
grow, and manage your business.
00:09:43
I have a lot of experience with Shopify,
00:09:45
going all the way back to 2008
00:09:48
when Square Mile Coffee Roasters,
00:09:49
we first started selling online.
00:09:52
Things were simple then,
we were a small business,
00:09:54
and over the years we've
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00:09:56
and things have gotten more complex
00:09:58
and Shopify has grown and supported us
00:10:00
right the way through.
00:10:02
In fact, when it came time
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00:10:05
when we had Tens Hundreds Thousands,
00:10:06
the merch business that we have here,
00:10:08
of course we were gonna
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00:10:10
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00:10:11
from creating your store,
00:10:13
you can build one that looks great
00:10:15
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00:10:17
through to things like integrations
00:10:18
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00:10:20
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00:10:23
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00:10:25
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00:10:27
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00:10:30
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00:10:32
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00:10:34
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00:10:37
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00:10:39
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00:10:41
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00:10:42
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00:10:45
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00:10:48
Thank you so much to Shopify
for sponsoring this video.
00:10:50
So here we are, 30 days
later, the study is done,
00:10:53
and I have to say, I'm glad it's done.
00:10:56
I didn't particularly
enjoy the last 30 days,
00:10:59
in a funny sort of way,
00:11:00
and I don't think any of the team
00:11:01
did enjoy the study that
much in the last 30 days,
00:11:03
but we persevered.
00:11:04
And the good news is we
were compliant, I guess,
00:11:08
under sort of study technical terms.
00:11:10
We all did what we were supposed to do
00:11:11
on the days we were supposed to do it,
00:11:12
we all logged all of the data.
00:11:15
And so, you know, I think about
00:11:17
this little tiny little study
00:11:19
and ways you can criticize it,
00:11:20
and I think quite accurately you could say
00:11:22
the number of participants
was pretty small.
00:11:25
It was just the five of us in the team.
00:11:29
A larger number would've been better,
00:11:30
but I still think there's
value in what we did.
00:11:33
Let's get to the answers.
00:11:34
If we skipped caffeine
for the first two hours,
00:11:39
did we prevent an afternoon
crash from happening?
00:11:42
And so, you know, under our terms,
00:11:44
we defined an afternoon crash in two ways.
00:11:46
There was the subjective,
the questionnaire,
00:11:48
how did we feel, which
produced a fatigue score;
00:11:51
and then there was also the
PVT, the reaction time test,
00:11:54
an objective measure of our
kind of slump, tiredness,
00:11:58
whatever you wanna call it.
00:11:59
Here we go, here's the first one.
00:12:00
We're gonna look at whether
we had caffeine or not
00:12:03
in the first two hours
and our fatigue score,
00:12:05
that kind of subjective measurement.
00:12:07
Red is caffeinated at
the start of the day.
00:12:09
The kind of green is decaf
at the start of the day,
00:12:11
so no caffeine.
00:12:13
And what we can say is
there is no observable,
00:12:17
statistically significant difference
00:12:20
in our perceived fatigue
00:12:21
based on whether we had caffeine
00:12:23
in the first two hours or not.
00:12:26
It's important because you're
gonna look at that and think,
00:12:28
well, hang on a minute,
00:12:29
actually, that box kind of
goes higher on the decaf one
00:12:33
and that line in the middle,
00:12:34
which is the median score,
00:12:35
is also higher for decaf.
00:12:37
So it looks like you were actually worse
00:12:41
if you didn't have caffeine
first thing in the morning.
00:12:44
At the top, you'll also see a p-value.
00:12:46
I'm not gonna define
p-values today, forgive me.
00:12:48
I'll just say, for what we would consider
00:12:51
statistically significant,
00:12:53
a p-value should be smaller than 0.05.
00:12:59
0.291 is not smaller,
00:13:00
and so this was not a statistically
significant difference.
00:13:03
This difference could have
occurred just by random chance.
00:13:06
So what we can say is there's
no observable difference.
00:13:09
It didn't make any difference,
00:13:11
but did it make a difference
to our physical reaction times?
00:13:14
No, it didn't.
00:13:15
Almost identical results here.
00:13:17
Again, you could say,
00:13:18
but the median line is a little bit higher
00:13:19
on the decaf box plot.
00:13:21
Doesn't matter.
00:13:22
Again, at 0.313, not
statistically significant.
00:13:27
Basically, whether or not
we started with caffeine
00:13:30
had no measurable impact whatsoever
00:13:33
in any of us over the 30-day period.
00:13:36
So I would say, is
Huberman's protocol correct?
00:13:41
Well, under his explanation for it,
00:13:45
no, I don't think so.
00:13:47
Here's what I don't understand.
00:13:49
Your levels of adenosine
00:13:50
are at their very lowest upon waking.
00:13:53
It accumulates during the day,
00:13:54
in theory makes you sleepy
towards the end of the day,
00:13:57
and then while you're asleep,
adenosine levels come down.
00:13:59
And so when you begin your
day in those first two hours
00:14:02
is theoretically when your
adenosine is at its lowest.
00:14:06
Why then am I worried about
drinking coffee at that point
00:14:09
when if caffeine is an antagonist
00:14:11
that stops adenosine working,
00:14:12
well, there's not much
adenosine around anyway,
00:14:14
so why worry about caffeine impacting me
00:14:17
when it's not gonna do much?
00:14:18
It's not gonna interrupt a
signal that isn't very strong.
00:14:21
What I don't get is if
I delay my caffeine,
00:14:24
well, if I'm waiting two or three hours,
00:14:27
my levels of adenosine will be higher,
00:14:28
that caffeine will be much more effective
00:14:30
at interrupting the
effectiveness of adenosine.
00:14:34
Why am I not gonna have a crash,
00:14:35
well, a little bit later
than I would've done,
00:14:37
so my afternoon crash
moves from 3:00, 4:00 PM
00:14:40
to 5:00, 6:00 PM by delaying
my caffeine two hours?
00:14:43
I don't understand that.
00:14:45
But I do wanna talk about
what might have happened.
00:14:47
Because I'll tell you something,
00:14:49
we all had bad afternoons
at one point or another,
00:14:52
not the same day,
00:14:53
but we would all say over the month,
00:14:56
we had afternoons where
we had an afternoon crash.
00:15:00
I have a potential theory
as to why that might happen,
00:15:05
and we'll have some fun
poking some holes in that too.
00:15:08
Here's one of the most interesting things
00:15:10
about the whole study.
00:15:11
We looked at everyone's
daily caffeine consumption.
00:15:14
This is true for all
of us, all five of us.
00:15:17
If we did not have caffeine
in the first two hours,
00:15:21
we didn't make up for
it later on in the day.
00:15:25
So if you looked at the days
00:15:27
where we had caffeine
first thing in the morning,
00:15:29
those days overall had
higher levels of caffeine
00:15:32
than days when we started with decaf
00:15:34
and did not have caffeine
for the first two hours.
00:15:36
This suggests that coffee drinking
00:15:39
is perhaps more ritualistic
than it is medicinal.
00:15:45
We - I would think,
pretty true for all of us,
00:15:47
we couldn't tell we hadn't had caffeine
00:15:49
first thing in the morning.
00:15:50
You know, I thought I'd be able
to tell caffeine from decaf,
00:15:53
but I can't.
00:15:55
And weren't then two
hours later being like,
00:15:58
"Oh, I really need a hit of caffeine.
00:16:00
I'm gonna consume more to make up for
00:16:02
my kind of experience
of being uncaffeinated."
00:16:05
That isn't what happened at all.
00:16:07
And so there ended up being days
00:16:09
where we just didn't have
any caffeine the whole day.
00:16:13
One of those days I
definitely knew about that.
00:16:16
Can't say for sure,
00:16:17
but I'm fairly confident I
haven't had caffeine today
00:16:19
because I don't feel good.
00:16:22
But I had two other
completely caffeine-free days
00:16:24
and I had no idea about it whatsoever,
00:16:26
which is sort of heartening.
00:16:28
I don't feel like an addict.
00:16:30
That feels like a very positive thing.
00:16:31
But it would mean that if
you institute the protocol
00:16:35
of skipping coffee for
the first two hours,
00:16:38
there's a pretty high chance
you'll just drink less coffee.
00:16:42
You will consume in the days
ahead just less caffeine.
00:16:47
It's for some people why
intermittent fasting works.
00:16:49
By skipping a meal,
00:16:51
they just eat less by
having less time to eat.
00:16:53
Here's my alternative hypothesis:
00:16:55
if you skip the first coffee of the day,
00:16:58
you drink less caffeine, you sleep better,
00:17:01
and therefore you have
less afternoon crashes
00:17:03
because you're better rested.
00:17:06
That's it.
00:17:06
Let's look at what the data says.
00:17:08
The first signs are are very encouraging.
00:17:11
We looked at the impact of sleep
00:17:13
on your fatigue score the next day.
00:17:16
Pretty simple.
00:17:17
If you have a bad night's sleep,
00:17:18
are you more likely to
have an afternoon crash?
00:17:22
And the answer is yes.
00:17:24
There was pretty good
statistical significance
00:17:26
that showed the better your sleep,
00:17:29
the lower your fatigue score the next day.
00:17:31
There was a correlation there
00:17:32
that I would say is decently strong.
00:17:35
That's good.
00:17:36
That's not surprising.
00:17:37
Is anyone surprised by that?
00:17:38
I don't think any of us
are surprised by that,
00:17:40
but it's nice to see it
borne out in the data.
00:17:43
As a small caveat, the sleep data here
00:17:45
is a calculated score based on
kind of time asleep required
00:17:50
and then time asleep
achieved as a percentage.
00:17:53
So if you needed eight hours sleep
00:17:55
and you slept for eight hours,
00:17:56
you would have 100% sleep score
00:17:59
under this particular wearable.
00:18:00
Let's ask a different question.
00:18:02
If I consume more caffeine on say day one,
00:18:05
will my day two fatigue score be higher?
00:18:08
That's what we'd expect to see
00:18:09
if caffeine's messing
everything up, right?
00:18:10
Like you might not sleep as well
00:18:12
and so your fatigue might be lower.
00:18:14
And yes, again, that's what we see here.
00:18:16
Pretty good, you know,
00:18:18
decently strong correlation in the data
00:18:20
of statistical significance
again, p-value of 0.025.
00:18:25
What we saw, the more
caffeine you consumed,
00:18:27
the next day, a little bit
higher your fatigue score.
00:18:32
Now, interestingly,
that's the fatigue score,
00:18:34
the subjective measurement.
00:18:36
If you look at the PVT results,
00:18:39
no, there's no significance there.
00:18:41
Now, I'm glad we did the
psychomotor vigilance test, PVT,
00:18:45
because it was interesting,
00:18:47
but from my own kind of
subjective experience of it,
00:18:50
you can definitely just try a bit harder
00:18:53
and kind of juice your numbers.
00:18:54
Like, attention really seemed
to be this thing for me
00:18:58
that correlated with lower scores,
00:18:59
and so choosing to be more
attentive, to try harder,
00:19:03
kind of had an impact.
00:19:04
And that is sort of
documented in the literature,
00:19:06
which is a mark against PVTs,
00:19:10
but still interesting.
00:19:11
So here what we saw was actually
00:19:13
no real correlation between the two.
00:19:15
If you had more caffeine,
00:19:15
it didn't really impact
your PVT score the next day.
00:19:19
Now, this is really important.
00:19:21
I could stop showing you any more data
00:19:23
and I could say, based on this,
00:19:25
it seems that my hypothesis is true.
00:19:28
Skipping caffeine in the morning
00:19:31
reduces your caffeine consumption
00:19:32
and therefore you won't crash as much.
00:19:35
But, to round this out,
00:19:37
we looked at total caffeine consumed
00:19:40
and sleep resulting from that
day's caffeine consumption,
00:19:45
and we found no correlation
00:19:48
between how much caffeine you had
00:19:50
and your sleep score that night.
00:19:54
Surprising, because we
all know that caffeine
00:19:56
and higher levels of
caffeine interrupt sleep,
00:19:59
but I feel like the
message of this whole video
00:20:03
is be skeptical of simple mechanisms
00:20:06
impacting complex kind of outcomes.
00:20:09
The quantity of your sleep
00:20:09
can be impacted by so many other things.
00:20:12
How hot is your room?
00:20:13
How noisy is it where you are?
00:20:14
How light is it?
00:20:16
What time did you eat?
00:20:17
What did you eat?
00:20:18
Have you had alcohol?
00:20:19
There's loads of different mechanisms
00:20:21
playing into the quantity
and quality of your sleep.
00:20:24
Be wary anytime anyone,
especially on the internet,
00:20:29
gives you a nice simple mechanism
00:20:32
as a thing to use and abuse
to improve your outcomes.
00:20:35
In this case, it's skip
caffeine for the first two hours
00:20:38
to prevent adenosine buildup
or whatever it's gonna be.
00:20:41
There's the neat little mechanism.
00:20:43
I can't even say, you know,
00:20:45
if you reduce your caffeine
then you'll see more sleep.
00:20:48
Because again, while those
two things can interact
00:20:51
and can be shown to interact,
00:20:52
that may not be true
00:20:54
based on the other things
going on in your life.
00:20:57
Be wary of single mechanisms.
00:20:59
They are a big red flag.
00:21:00
They're very appealing.
00:21:02
I am compelled by them as
much as the next person.
00:21:05
The idea that a single supplement
00:21:07
or a single exercise routine
00:21:08
or a single little biohack
can make my life better,
00:21:12
it's desirable, I want it to be true.
00:21:15
But we are weird, complex,
fleshy bags of meat
00:21:19
who don't particularly
understand how we work still.
00:21:22
We've learned a lot, we've
done loads of experiments.
00:21:25
We're still very much learning.
00:21:26
Now, you can say this was not conclusive,
00:21:31
but I think it was, and I
hope it is, instructive.
00:21:34
For us, we designed the
best experiment we could.
00:21:38
Dr. Huberman, if you're watching,
00:21:40
do let us know if you
wanna see the raws on this.
00:21:42
We'll happily share the
data with you on that.
00:21:45
Not gonna share it publicly
00:21:46
because the team's
privacy is part of this,
00:21:50
but if you wanna see and pick holes in it,
00:21:52
you're very welcome to do so.
00:21:54
But yeah, there you go.
00:21:56
That's our experiment
00:21:58
with Dr. Andrew Huberman's
coffee drinking protocols.
00:22:01
I'd love to hear your comments down below.
00:22:04
Did you enjoy this?
00:22:05
Is there a thing that
we should have analyzed?
00:22:07
I can think of a few more things.
00:22:08
We do have stuff like caffeine timing,
00:22:10
and so maybe serum caffeine
levels at time of sleep onset.
00:22:14
Maybe there's a correlation there
00:22:16
between that and sleep quality.
00:22:18
Who knows?
00:22:18
But I feel like we've done
some good science here today.
00:22:21
But again, let me know your thoughts.
00:22:23
What do you wanna know?
00:22:24
What haven't we answered?
00:22:25
I'd love to hear from you down below.
00:22:27
But for now,
00:22:28
I wanna say thank you so much for watching
00:22:30
and I hope you have a great day.
