Hey guys,

Today I want to take a look at caffeine. For over 3,000 years, caffeine has played a important role in shaping the growth and direction of civilization. However, despite its prevalence, we have never been taught how to use caffeine properly. In this newsletter, I will explain the different caffeine archetypes and get into the ways in which caffeine can enhance flow state and peak performance.

Caffeine Archetypes 👥

1. The Reformed: Those who once heavily relied on caffeine but have now quit completely.

2. The Skeptics: Individuals who may harbor concerns about the harmful effects of caffeine on their health.

3. The Unmindful Users: Those who consume caffeine without much thought or intention, often overdoing it.

4. The Mindful Masters: Individuals who utilize caffeine to propel themselves into deep focus and achieve long periods of uninterrupted flow and peak performance.

Caffeine and Flow State 🧿

Did you know that caffeine can trigger a flow state? It stimulates the release of dopamine and norepinephrine, driving attention into the present moment and catalyzing flow. Additionally, caffeine boosts the release of cortisol and epinephrine, preparing the body for optimal flow. By desensitizing adenosine A1 receptors in the brain, caffeine allows dopamine to have a greater effect, resulting in heightened focus and increased flow.

Caffeine Commandments for Flow:

1. Condition yourself for flow using caffeine as a stimulus and engaging in challenging work as the response. Leverage the power of caffeine and flow for classical conditioning to maximize effectiveness.

2. Time your caffeine intake strategically. First, allow cortisol levels to rise naturally upon waking for at least 30 minutes before consuming caffeine. And remember, avoid consuming caffeine at least 10 hours before bedtime to prioritize quality sleep.

3. Calibrate the dose of caffeine. Begin with approximately 100 milligrams per day and carefully observe how your body responds (!). Adjust the dose accordingly to optimize your caffeine intake.

4. Supplement strategically. Combat the negative effects of caffeine, such as jitters and anxiety, by using L-Theanine as a supplement.

Caffeine and Fatigue 😴

When experiencing fatigue, consider increasing your caffeine dose by 50% to counteract the high levels of adenosine in the brain. However, it is important to note that caffeine should not be used as a long-term solution for fatigue.

Caffeine and Sleep 🛌

Proper dosing of caffeine, combined with expending cognitive energy through flow, can help improve sleep by shifting to a down-regulated nervous system. Remember, dose and timing are critical factors for this to be effective.

Caffeine Companions 🌱

Mixing caffeine with other substances can impact its effect and absorption. For optimal results, I recommend pairing caffeine with L-Theanine and water. Aim for a 2:1 ratio of L-Theanine to caffeine to enhance focus without overstimulation. Additionally, taking one day off per week from caffeine entirely and one full week per quarter can help maintain caffeine sensitivity.

Cheap Hack for Cognitive Performance 🤫

For a cost-effective hack to boost cognitive performance, try remaining fasted in the morning and dosing the right amount of caffeine with L-Theanine and water. This combination can enhance cognitive performance for a three-hour period.

I hope you could learn something about caffeine and it’s benefits. I’ll definitely try some things I’ve learned. Hope you too!

Cheers

Jonas