Thread by @johnnyxbrown

Starting your day with coffee does more harm than good.

How to use coffee to improve energy and focus (backed by science):

Melatonin is the most well-known sleep hormone in your body.

But there’s another hormone that plays a key role in energy levels: adenosine.

Throughout the day, adenosine builds up to prime your body for sleep.

There’s one problem: it uses the same receptors as caffeine.

When you start your day with coffee, the caffeine rushes to these receptors.

Meanwhile, adenosine is being produced with nowhere to go.

This causes a steady buildup of adenosine in your system, like a line of people waiting to get inside a venue.

When the caffeine wears off, all that adenosine rushes to bind to receptors.

This is what causes you to feel a sudden crash in the middle of the day.

Fortunately, there’s a simple fix: wait 90 minutes to drink your coffee (caffeine).

Delaying your morning coffee has other benefits, too.

Studies show that waiting 90 minutes to consume caffeine increases alertness and focus throughout the day.

It also helps you avoid developing a higher tolerance for caffeine.

While you wait for your morning coffee, try these habits:

• Drink a glass of room-temperature water
• Spend 10 minutes outside in the sunlight
• Eat a nutrient-dense breakfast with a source of protein

These 3 habits set the stage for a day of energy, focus, and productivity.

This method has been studied and pioneered by Dr. Andrew Huberman from Stanford.

His research is dedicated to providing science-based tools for optimal living.

Learn more about his findings on optimizing caffeine here:

Delaying caffeine has been one of the most impactful protocols I’ve implemented in my daily life.

For more insights on how to optimize your health, habits, and performance, follow me @johnnyxbrown!

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