We’ve just released our newest Aliquot Preview episode on Coffee, Caffeine, and Sleep (available for everyone). Listen to the full episode here.
Coffee consumption is associated with protection from several chronic diseases, including cancer, cardiovascular disease, and neurodegenerative disease.
Some of the beneficial effects of coffee may stem from its ability to induce autophagy. In a study in which fasting mice were provided either caffeinated or decaffeinated coffee in drinking water, autophagy occurred in the liver, muscle, and heart just four hours after consumption.[1]
The caffeine in coffee – especially when consumed early in the morning – resets the body's internal clocks and provides a mental boost that helps us start the day and may have other beneficial effects.[2] For example, some data suggest that caffeine is associated with longer telomeres.[3]
But how caffeine affects our circadian rhythms at other times of the day and whether it influences various aspects of our metabolism during time-restricted eating are not well understood. Although some evidence suggests that black, caffeinated coffee or tea may have little effect on the beneficial effects associated with time-restricted eating, experts in the field of circadian biology suggest a more conservative approach that permits coffee and tea only during the designated window of eating to capitalize on the benefits associated with both fasting and optimization of the body's circadian biology.
Caffeine can also have a dark side when it comes to sleep. In some cases, its stimulatory effects can make it harder for you to fall asleep at night and reduce the amount of deep sleep you get by about 20 percent – the equivalent of aging 10 to 15 years in terms of sleep quality.[4]
The other problem with caffeine is its duration of action. Caffeine has a half-life of about six or seven hours and a quarter-life of about 12 hours, meaning that a cup of coffee at noon is still circulating in your brain at midnight. The end result is often a vicious cycle of poor sleep, daytime grogginess, and increased caffeine consumption.
Want to learn more about coffee, caffeine, and sleep?
Our newest Aliquot episode dives deep into these topics with audio clips featuring Dr. Guido Kroemer, an expert in immunology, cancer biology, aging, and autophagy; Dr. Satchin Panda, an expert in circadian rhythm research; Dr. Matthew Walker, a professor of neuroscience and psychology; Dr. Elissa Epel, an expert in telomere biology; and me.
This episode is available to everyone right now on our Aliquot Preview Podcast. Listen to the full episode now →
Curious about what else you can hear on The Aliquot Preview?
Check out the top 3 most downloaded episodes:
If you don't use Apple Podcasts, this great new preview episode can also be found on any major podcast player by searching "The Aliquot Preview." Reply to this email to let us know what you think.
Happy listening!
Rhonda and the FMF Team
Coffee consumption is associated with protection from several chronic diseases, including cancer, cardiovascular disease, and neurodegenerative disease.
Some of the beneficial effects of coffee may stem from its ability to induce autophagy. In a study in which fasting mice were provided either caffeinated or decaffeinated coffee in drinking water, autophagy occurred in the liver, muscle, and heart just four hours after consumption.[1]
The caffeine in coffee – especially when consumed early in the morning – resets the body's internal clocks and provides a mental boost that helps us start the day and may have other beneficial effects.[2] For example, some data suggest that caffeine is associated with longer telomeres.[3]
But how caffeine affects our circadian rhythms at other times of the day and whether it influences various aspects of our metabolism during time-restricted eating are not well understood. Although some evidence suggests that black, caffeinated coffee or tea may have little effect on the beneficial effects associated with time-restricted eating, experts in the field of circadian biology suggest a more conservative approach that permits coffee and tea only during the designated window of eating to capitalize on the benefits associated with both fasting and optimization of the body's circadian biology.
Caffeine can also have a dark side when it comes to sleep. In some cases, its stimulatory effects can make it harder for you to fall asleep at night and reduce the amount of deep sleep you get by about 20 percent – the equivalent of aging 10 to 15 years in terms of sleep quality.[4]
The other problem with caffeine is its duration of action. Caffeine has a half-life of about six or seven hours and a quarter-life of about 12 hours, meaning that a cup of coffee at noon is still circulating in your brain at midnight. The end result is often a vicious cycle of poor sleep, daytime grogginess, and increased caffeine consumption.
Want to learn more about coffee, caffeine, and sleep?
Our newest Aliquot episode dives deep into these topics with audio clips featuring Dr. Guido Kroemer, an expert in immunology, cancer biology, aging, and autophagy; Dr. Satchin Panda, an expert in circadian rhythm research; Dr. Matthew Walker, a professor of neuroscience and psychology; Dr. Elissa Epel, an expert in telomere biology; and me.
This episode is available to everyone right now on our Aliquot Preview Podcast. Listen to the full episode now →
Curious about what else you can hear on The Aliquot Preview?
Check out the top 3 most downloaded episodes:
- PREVIEW Aliquot #22: Q&A Mashup - Rhonda's personal supplement routine
- PREVIEW Aliquot #18: The dual nature of IGF-1: Striking a balance for optimal health
- PREVIEW Aliquot #16: Time-restricted eating for better metabolic health - Part 1
If you don't use Apple Podcasts, this great new preview episode can also be found on any major podcast player by searching "The Aliquot Preview." Reply to this email to let us know what you think.
Happy listening!
Rhonda and the FMF Team
