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Timing your coffee intake for peak cognitive alertness has less to do with cortisol spikes and more to do with leveraging the biology of adenosine. Caffeine works by blocking adenosine, a molecule that builds up the longer you’re awake and makes you feel tired. But right after waking, adenosine... levels are at their lowest, meaning there’s not much for caffeine to block. That initial “jolt” you feel from your first sips? It’s often just natural sleep inertia fading (or maybe the placebo effect from coffee’s smell and ritual). Dr. Michael Grandner (Dr. Michael Grandner) explains how waiting approximately one hour after waking allows adenosine levels to naturally accumulate, creating optimal conditions for caffeine to bind more effectively and producing a robust and measurable enhancement in alertness and cognitive performance. From the latest episode of the FoundMyFitness podcast. Links to the full episode can be found below.show more

Dr. Rhonda Patrick

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414,027 views • 10 months ago •via X (Twitter)

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Be careful about stacking stimulants and exercise. Energy drinks, caffeine, and nicotine can improve motivation and performance, but they also cause high-amplitude dopamine release with minimal to zero effort. When you use a stimulant, you might feel more motivated to workout. But in the absence of the stimulant, your motivation levels are likely to plummet. If you need a stimulant for every workout, you’re creating a pattern of behavior that won’t serve you well in the long run. Listen as Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) describes how he uses caffeine to enhance his workout quality while preventing it from becoming a crutch. Check out the post below for a link to the full episode!

Be careful about stacking stimulants and exercise. Energy drinks, caffeine, and nicotine can improve motivation and performance, but they also cause high-amplitude dopamine release with minimal to zero effort. When you use a stimulant, you might feel more motivated to workout. But in the absence of the stimulant, your motivation levels are likely to plummet. If you need a stimulant for every workout, you’re creating a pattern of behavior that won’t serve you well in the long run. Listen as Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) describes how he uses caffeine to enhance his workout quality while preventing it from becoming a crutch. Check out the post below for a link to the full episode!

Dr. Rhonda Patrick

554,523 views • 2 years ago

Sleep doctor reveals how drinking coffee and taking a quick nap can reset you for up to 4 hours “You take a cup of drip black coffee, just throw in a couple of ice cubes, right, merely to cool it down, drink it as fast as you can, then immediately take a 25 minute nap. The adenosine that’s built up in your brain will burn through while you’re napping, and caffeine, since it’s so close in molecular structure, can fit into that receptor site. It blocks any new adenosine. You’re good for four hours, guaranteed” “I use it with every CEO that I work with. Let’s say you only got three hours of sleep the other night and you’ve got a big presentation to do or an award ceremony or something like that, you can do a nappa latte for about 25 minutes or so, and you will feel much better”

Sleep doctor reveals how drinking coffee and taking a quick nap can reset you for up to 4 hours “You take a cup of drip black coffee, just throw in a couple of ice cubes, right, merely to cool it down, drink it as fast as you can, then immediately take a 25 minute nap. The adenosine that’s built up in your brain will burn through while you’re napping, and caffeine, since it’s so close in molecular structure, can fit into that receptor site. It blocks any new adenosine. You’re good for four hours, guaranteed” “I use it with every CEO that I work with. Let’s say you only got three hours of sleep the other night and you’ve got a big presentation to do or an award ceremony or something like that, you can do a nappa latte for about 25 minutes or so, and you will feel much better”

Mikli

1,236,461 views • 3 months ago

If you’ve tried everything—melatonin, magnesium, breathwork, and still can’t sleep, this might be what you’re missing. I started using Hapbee, and it’s a total game-changer. On my 8-hour flight from Dubai, I set it to sleep mode and woke up 8 hours and 2 minutes later, fully rested. No supplements, no grogginess—just deep, natural sleep. Here’s how it works: ✅ Goes under your pillow—no wires, no weird sounds ✅ Uses frequency technology to mimic melatonin, adenosine & even caffeine without actually taking them ✅ Turn it off & the effect stops instantly—no lingering side effects You can even use the caffeine setting in the morning for a boost without drinking coffee Are you giving it a try? LEARN MORE:

If you’ve tried everything—melatonin, magnesium, breathwork, and still can’t sleep, this might be what you’re missing. I started using Hapbee, and it’s a total game-changer. On my 8-hour flight from Dubai, I set it to sleep mode and woke up 8 hours and 2 minutes later, fully rested. No supplements, no grogginess—just deep, natural sleep. Here’s how it works: ✅ Goes under your pillow—no wires, no weird sounds ✅ Uses frequency technology to mimic melatonin, adenosine & even caffeine without actually taking them ✅ Turn it off & the effect stops instantly—no lingering side effects You can even use the caffeine setting in the morning for a boost without drinking coffee Are you giving it a try? LEARN MORE:

Gary Brecka

104,461 views • 1 year ago

Andrew Huberman described the worst morning routine in five steps. Stay in bed, recline, skip sunlight, drink coffee too early, multitask. Every one of them targets the same 30-minute neural event. Between minute 0 and 60 after waking, your body runs the cortisol awakening response. A healthy pulse lifts cortisol by about 50%, sets a 14-to-16 hour timer for melatonin release, primes immune function, and anchors alertness for the whole day. Miss the window and your circadian clock drifts until you go back to sleep. The rest of the day runs at 70%. Sunlight is the trigger. Light has to hit melanopsin cells at the bottom of your retina to signal the suprachiasmatic nucleus to fire cortisol. Through a glass window you need 50 times longer. A phone screen is hundreds of times too dim to count. Curtains closed plus head down means the pathway never activates. The pulse either never fires or fires weakly, with effects rippling across the next 16 hours. Reclining kills the second lever. Studies recording directly from the locus coeruleus and the reticular activating system show alertness drops with reclining and rises with sitting forward. Those melanopsin cells sit in the bottom of your retina for a reason. They evolved to see the sun overhead. Chin down, eyes down, horizontal body: the brainstem reads this signal set as "still asleep" and keeps you in sleep-adjacent arousal for hours. Coffee at minute 10 kills the third. Adenosine is the sleep pressure molecule cleared by that cortisol pulse. Caffeine blocks adenosine receptors before cortisol gets the chance to clear them naturally. Two to three hours later the caffeine metabolizes, uncleared adenosine floods the receptors all at once, and you crash at 11am. Drink a second cup to patch the crash and you've shifted your cortisol peak four hours late. Which means your melatonin shifts too. Which means you can't sleep that night. Phone scrolling kills the fourth. Morning dopamine baseline is the lowest it will be all day. Ten minutes of feed delivers hundreds of micro-rewards before breakfast is ready. You've spent peak dopamine on algorithm-selected stimuli. Every real task in the workday that follows registers as a downgrade against that baseline. Multitasking kills the fifth. The prefrontal cortex boots last after waking. Task-switching between texts, emails, and random notifications during the boot window trains the attention network to run fragmented all day. Sophie Leroy's 2009 attention residue research showed each switch leaves cognitive spillover that degrades the next task. Start the morning with 20 switches and focus is a rented asset for the next 12 hours. Five random-looking habits, five targeted attacks on the same mechanism. Light triggers the pulse. Posture amplifies it. Caffeine cooperates with it. Dopamine protects what it builds. Focus compounds what it anchors. 20 minutes outside with your phone in the other room fixes all five at once.

Andrew Huberman described the worst morning routine in five steps. Stay in bed, recline, skip sunlight, drink coffee too early, multitask. Every one of them targets the same 30-minute neural event. Between minute 0 and 60 after waking, your body runs the cortisol awakening response. A healthy pulse lifts cortisol by about 50%, sets a 14-to-16 hour timer for melatonin release, primes immune function, and anchors alertness for the whole day. Miss the window and your circadian clock drifts until you go back to sleep. The rest of the day runs at 70%. Sunlight is the trigger. Light has to hit melanopsin cells at the bottom of your retina to signal the suprachiasmatic nucleus to fire cortisol. Through a glass window you need 50 times longer. A phone screen is hundreds of times too dim to count. Curtains closed plus head down means the pathway never activates. The pulse either never fires or fires weakly, with effects rippling across the next 16 hours. Reclining kills the second lever. Studies recording directly from the locus coeruleus and the reticular activating system show alertness drops with reclining and rises with sitting forward. Those melanopsin cells sit in the bottom of your retina for a reason. They evolved to see the sun overhead. Chin down, eyes down, horizontal body: the brainstem reads this signal set as "still asleep" and keeps you in sleep-adjacent arousal for hours. Coffee at minute 10 kills the third. Adenosine is the sleep pressure molecule cleared by that cortisol pulse. Caffeine blocks adenosine receptors before cortisol gets the chance to clear them naturally. Two to three hours later the caffeine metabolizes, uncleared adenosine floods the receptors all at once, and you crash at 11am. Drink a second cup to patch the crash and you've shifted your cortisol peak four hours late. Which means your melatonin shifts too. Which means you can't sleep that night. Phone scrolling kills the fourth. Morning dopamine baseline is the lowest it will be all day. Ten minutes of feed delivers hundreds of micro-rewards before breakfast is ready. You've spent peak dopamine on algorithm-selected stimuli. Every real task in the workday that follows registers as a downgrade against that baseline. Multitasking kills the fifth. The prefrontal cortex boots last after waking. Task-switching between texts, emails, and random notifications during the boot window trains the attention network to run fragmented all day. Sophie Leroy's 2009 attention residue research showed each switch leaves cognitive spillover that degrades the next task. Start the morning with 20 switches and focus is a rented asset for the next 12 hours. Five random-looking habits, five targeted attacks on the same mechanism. Light triggers the pulse. Posture amplifies it. Caffeine cooperates with it. Dopamine protects what it builds. Focus compounds what it anchors. 20 minutes outside with your phone in the other room fixes all five at once.

Aakash Gupta

305,989 views • 3 months ago

The combination of coffee and L-theanine is a proven way to enhance alertness while reducing the "jitteriness" some people get from high doses of caffeine. Multiple studies show that together they can boost focus, attention, and reduce distractibility during cognitively demanding tasks. Some people refer to the feeling as a "calm yet focused" state. The combination works because L-theanine alters the pharmacological profile of coffee—balancing caffeine-induced stimulation by increasing the activity of alpha brain waves and calming neurotransmitters like GABA and serotonin. For the best results, pair 100–200 mg of L-theanine with 100–150 mg of caffeine;. Take them at the same time due to their similar absorption kinetics. Importantly L-theanine doesn't influence the metabolism (half-life) of caffeine—you still need to be cautious about not drinking coffee too close to bedtime.

Dr. Rhonda Patrick

473,328 views • 1 year ago

Michael Pollan quit caffeine for 3 months… and realized his “normal” self was just caffeinated. First week: “Felt like I contracted ADD. Couldn’t concentrate, couldn’t write, veil between me and reality.” Month 1: Functional but miserable. Month 3: “Slept like a teenager… but I was still a mess.” First cup back: “Waves of well-being → euphoria → like cocaine for 20 minutes.” Then: irritability, compulsive cleaning, unsubscribing from 100 listservs, reorganizing sweaters, plotting the next dose. Classic addict behavior — even he admits it. Chronic caffeine lowers adenosine sensitivity (your brain’s sleep-pressure signal). Withdrawal = fog/ADD-like symptoms. Re-dose = euphoric adenosine clearance after 24+ hours of buildup. Baseline becomes caffeinated baseline. Pollan’s takeaway: “Yourself is caffeinated… and that is baseline for many of us.” Ever quit caffeine cold turkey? What hit you hardest — the brain fog, the irritability, the insane euphoria on return, or something else? Your stories 👇

Michael Pollan quit caffeine for 3 months… and realized his “normal” self was just caffeinated. First week: “Felt like I contracted ADD. Couldn’t concentrate, couldn’t write, veil between me and reality.” Month 1: Functional but miserable. Month 3: “Slept like a teenager… but I was still a mess.” First cup back: “Waves of well-being → euphoria → like cocaine for 20 minutes.” Then: irritability, compulsive cleaning, unsubscribing from 100 listservs, reorganizing sweaters, plotting the next dose. Classic addict behavior — even he admits it. Chronic caffeine lowers adenosine sensitivity (your brain’s sleep-pressure signal). Withdrawal = fog/ADD-like symptoms. Re-dose = euphoric adenosine clearance after 24+ hours of buildup. Baseline becomes caffeinated baseline. Pollan’s takeaway: “Yourself is caffeinated… and that is baseline for many of us.” Ever quit caffeine cold turkey? What hit you hardest — the brain fog, the irritability, the insane euphoria on return, or something else? Your stories 👇

Camus

932,775 views • 4 months ago

Lacking sleep can impact your sex hormones, with testosterone levels dropping by up to 15%. Conversely, women can see a 14% boost in sexual desire from just one extra hour of sleep 🛌💤 Listen to the full episode with Dr. Wendy Troxel for more insights! #SleepScience #Wellness

Lacking sleep can impact your sex hormones, with testosterone levels dropping by up to 15%. Conversely, women can see a 14% boost in sexual desire from just one extra hour of sleep 🛌💤 Listen to the full episode with Dr. Wendy Troxel for more insights! #SleepScience #Wellness

Matt Walker

55,652 views • 2 years ago

Do you believe chronic ill health is unavoidable, or do you think we can do better? In this week's latest episode of my 'Feel Better, Live More' podcast, Dr David Unwin [Dr David Unwin] challenges the idea that poor health is just the price we pay for getting older. He reminds us that many of the conditions we now accept as “normal” didn’t used to be, and that our modern environment, especially the way we eat, has changed faster than our biology. Our bodies are far more adaptable than we’re often led to believe. And with the right understanding and simple, consistent changes, it’s possible to feel better, regain energy and reduce the risk of chronic disease at any age. Dr David Unwin has spent decades seeing people improve their health in ways they were told weren’t possible. His message is not about blame. It’s about hope. Many conditions we accept as inevitable don’t have to be. If you’ve ever been told “this just runs in your family” or “it’s part of getting older,” this episode may change how you see your health. It is a reminder that better health is often closer than we think. Tune into the full conversation in episode 611 of my 'Feel Better, Live More' podcast

Do you believe chronic ill health is unavoidable, or do you think we can do better? In this week's latest episode of my 'Feel Better, Live More' podcast, Dr David Unwin [Dr David Unwin] challenges the idea that poor health is just the price we pay for getting older. He reminds us that many of the conditions we now accept as “normal” didn’t used to be, and that our modern environment, especially the way we eat, has changed faster than our biology. Our bodies are far more adaptable than we’re often led to believe. And with the right understanding and simple, consistent changes, it’s possible to feel better, regain energy and reduce the risk of chronic disease at any age. Dr David Unwin has spent decades seeing people improve their health in ways they were told weren’t possible. His message is not about blame. It’s about hope. Many conditions we accept as inevitable don’t have to be. If you’ve ever been told “this just runs in your family” or “it’s part of getting older,” this episode may change how you see your health. It is a reminder that better health is often closer than we think. Tune into the full conversation in episode 611 of my 'Feel Better, Live More' podcast

Dr Rangan Chatterjee

49,714 views • 7 months ago

Sleep may be the most underrated performance enhancer in sports. And the simplest experiment is to get a little more. Move bedtime earlier by 15 minutes at a time and track what happens to your speed, strength, reaction time, and recovery. Before a major competition, bank sleep for a week or two. Do not place all the pressure on the night before. And do not panic over one bad night. The bigger problem is sleep loss accumulating across several days or weeks. More sleep. Added gradually. Banked before competition. No catastrophizing over one imperfect night. That's the strategy Dr. Michael Grandner outlined in our recent podcast discussion.

Sleep may be the most underrated performance enhancer in sports. And the simplest experiment is to get a little more. Move bedtime earlier by 15 minutes at a time and track what happens to your speed, strength, reaction time, and recovery. Before a major competition, bank sleep for a week or two. Do not place all the pressure on the night before. And do not panic over one bad night. The bigger problem is sleep loss accumulating across several days or weeks. More sleep. Added gradually. Banked before competition. No catastrophizing over one imperfect night. That's the strategy Dr. Michael Grandner outlined in our recent podcast discussion.

Dr. Rhonda Patrick

115,411 views • 14 days ago

How your ability to focus is dependent on your diet: Being fasted reduces parasympathetic "rest and digest" activation, keeping you alert. "Half as much caffeine will give you just as much lift as twice as much caffeine will give you on a full belly of pasta." Neurons thrive on glucose. A study published in Neuron found that "the precision with which neurons in the brain will represent things in our environment is actually much greater when there is sufficient glucose in the brain." Very low blood glucose sharpens concentration through alertness; sufficient blood glucose sharpens concentration through improved neural encoding. Overeating collapses both. Delay the first caffeine intake to 90 to 120 minutes after waking to avoid an afternoon energy crash. Do a first 90-minute focus block fasted with water, electrolytes, and caffeine. After eating, expect a dip. A second 90-minute block in the afternoon is viable if the midday meal is modest enough to avoid pushing the nervous system into parasympathetic mode. Andrew D. Huberman, Ph.D.

How your ability to focus is dependent on your diet: Being fasted reduces parasympathetic "rest and digest" activation, keeping you alert. "Half as much caffeine will give you just as much lift as twice as much caffeine will give you on a full belly of pasta." Neurons thrive on glucose. A study published in Neuron found that "the precision with which neurons in the brain will represent things in our environment is actually much greater when there is sufficient glucose in the brain." Very low blood glucose sharpens concentration through alertness; sufficient blood glucose sharpens concentration through improved neural encoding. Overeating collapses both. Delay the first caffeine intake to 90 to 120 minutes after waking to avoid an afternoon energy crash. Do a first 90-minute focus block fasted with water, electrolytes, and caffeine. After eating, expect a dip. A second 90-minute block in the afternoon is viable if the midday meal is modest enough to avoid pushing the nervous system into parasympathetic mode. Andrew D. Huberman, Ph.D.

Huberman Lab Clips

10,692 views • 1 month ago

About 1 in 4 men and 1 in 15 women have obstructive sleep apnea, yet most remain undiagnosed, untreated, and unaware of its impact on their brains and bodies. Untreated severe sleep apnea raises cognitive decline risk by 26%, impairs executive function and memory, and is recognized as a significant Alzheimer’s disease risk factor. It accelerates neuronal aging and neurodegeneration by: • Disrupting sleep architecture, reducing restorative deep (slow wave) and REM sleep, and causing lighter, fragmented sleep. • Triggering intermittent hypoxia, brief oxygen deprivation episodes that drive oxidative stress and inflammation. The good news? It’s treatable with CPAP therapy, mandibular devices, or lifestyle changes like targeted weight loss, which can reverse symptoms and protect cognitive health long-term. Listen to the latest FoundMyFitness episode with sleep expert Dr. Michael Grander (Dr. Michael Grandner). Available on all platforms. Links in the comments below.

About 1 in 4 men and 1 in 15 women have obstructive sleep apnea, yet most remain undiagnosed, untreated, and unaware of its impact on their brains and bodies. Untreated severe sleep apnea raises cognitive decline risk by 26%, impairs executive function and memory, and is recognized as a significant Alzheimer’s disease risk factor. It accelerates neuronal aging and neurodegeneration by: • Disrupting sleep architecture, reducing restorative deep (slow wave) and REM sleep, and causing lighter, fragmented sleep. • Triggering intermittent hypoxia, brief oxygen deprivation episodes that drive oxidative stress and inflammation. The good news? It’s treatable with CPAP therapy, mandibular devices, or lifestyle changes like targeted weight loss, which can reverse symptoms and protect cognitive health long-term. Listen to the latest FoundMyFitness episode with sleep expert Dr. Michael Grander (Dr. Michael Grandner). Available on all platforms. Links in the comments below.

Dr. Rhonda Patrick

89,706 views • 10 months ago

Christopher Langan, often called the world’s smartest man, gives Michael Knowles the simplest, most profound advice for life: “Search for God. Ask God to establish a personal relationship with you. It’s available.” “You’re attached to God by your soul. You can receive the will of God into yourself, and to some extent the power of God… but you’ve got to be receptive. If you’re not receptive, you’re cutting yourself off from God. Once you do that, you do not share the identity of reality itself, and you’re done.” When your body expires, nothing carries you forward if you’ve denied and rejected that connection. Michael Knowles: “I do. I think that’s good advice.” In a world drowning in noise, distractions, and self-made meaning… have you ever seriously asked for that direct connection — or do you feel it’s already there?

Christopher Langan, often called the world’s smartest man, gives Michael Knowles the simplest, most profound advice for life: “Search for God. Ask God to establish a personal relationship with you. It’s available.” “You’re attached to God by your soul. You can receive the will of God into yourself, and to some extent the power of God… but you’ve got to be receptive. If you’re not receptive, you’re cutting yourself off from God. Once you do that, you do not share the identity of reality itself, and you’re done.” When your body expires, nothing carries you forward if you’ve denied and rejected that connection. Michael Knowles: “I do. I think that’s good advice.” In a world drowning in noise, distractions, and self-made meaning… have you ever seriously asked for that direct connection — or do you feel it’s already there?

Camus

194,784 views • 6 months ago

Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains how exercise and sleep interact to sustain peak brain function: - Acute sleep loss (one night): “Sure go ahead and exercise”—keep it moderate to offset cognitive drag while minimizing injury/immune risk. - Prolonged inactivity (>10 days): “You start to see significant decrements in brain oxygenation levels.” - Morning exercise + bright light (+ optional caffeine) is a “terrific way to improve the amount and quality of sleep that you get at night.” - More deep & REM sleep translates to stronger memory, steadier emotions, and long-term neural health.

Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains how exercise and sleep interact to sustain peak brain function: - Acute sleep loss (one night): “Sure go ahead and exercise”—keep it moderate to offset cognitive drag while minimizing injury/immune risk. - Prolonged inactivity (>10 days): “You start to see significant decrements in brain oxygenation levels.” - Morning exercise + bright light (+ optional caffeine) is a “terrific way to improve the amount and quality of sleep that you get at night.” - More deep & REM sleep translates to stronger memory, steadier emotions, and long-term neural health.

Huberman Lab Clips

192,267 views • 1 year ago

Michael Seibel on how to get and test startup ideas As the former CEO of Y Combinator puts it in the clip below: “There’s a common misconception that your idea has to be great to start a company, and the first thing I want to do is destroy that misconception.” Michael was one of the cofounders of JustinTV, which later become Twitch and sold to Amazon for almost $1B. Their original idea was to create an online reality TV show—very different from where Twitch eventually ended up. Rather than falling for the trap of thinking that your initial startup idea has to be great, Michael advises founders to start with a problem: “Starting with ideas is tricky because people immediately want to grade your idea. It’s a lot easier to start with a problem and think about how you grade a problem.” Ideally the problem you set out to solve is one you've experienced personally or have some sort of connection to. You should ask yourself: “why am I uniquely qualified to work on this problem?” Is there some unique angle or approach you're taking to the problem that you understand but you don't believe others understand? Peter Thiel argues that “great companies have secrets: specific reasons for success that other people don’t see." After identifying a problem, you’ll want to start thinking about your MVP. What's the first solution you're going to build and release to see if you can help your initial users solve this problem? But don’t fall in love with your MVP. As Michael puts it: “A lot of people fall in love with their product and are not in love with their problem or their customer. I advise the opposite. Be in love with your problem. Be in love with your customer. And treat your product in a way that can change, develop, and improve.” And once you have an MVP, you should have a strong opinion about who your initial customer is and handpick all of your initial users. The goal with an MVP is not to see how many people want to use your product. It's to see if your solution actually solves the problem for your initial target customers. “The best startups very heavily filter the people who are able to use the initial product and make sure that they’re the right type of initial customer.”

Michael Seibel on how to get and test startup ideas As the former CEO of Y Combinator puts it in the clip below: “There’s a common misconception that your idea has to be great to start a company, and the first thing I want to do is destroy that misconception.” Michael was one of the cofounders of JustinTV, which later become Twitch and sold to Amazon for almost $1B. Their original idea was to create an online reality TV show—very different from where Twitch eventually ended up. Rather than falling for the trap of thinking that your initial startup idea has to be great, Michael advises founders to start with a problem: “Starting with ideas is tricky because people immediately want to grade your idea. It’s a lot easier to start with a problem and think about how you grade a problem.” Ideally the problem you set out to solve is one you've experienced personally or have some sort of connection to. You should ask yourself: “why am I uniquely qualified to work on this problem?” Is there some unique angle or approach you're taking to the problem that you understand but you don't believe others understand? Peter Thiel argues that “great companies have secrets: specific reasons for success that other people don’t see." After identifying a problem, you’ll want to start thinking about your MVP. What's the first solution you're going to build and release to see if you can help your initial users solve this problem? But don’t fall in love with your MVP. As Michael puts it: “A lot of people fall in love with their product and are not in love with their problem or their customer. I advise the opposite. Be in love with your problem. Be in love with your customer. And treat your product in a way that can change, develop, and improve.” And once you have an MVP, you should have a strong opinion about who your initial customer is and handpick all of your initial users. The goal with an MVP is not to see how many people want to use your product. It's to see if your solution actually solves the problem for your initial target customers. “The best startups very heavily filter the people who are able to use the initial product and make sure that they’re the right type of initial customer.”

Startup Archive

101,023 views • 2 years ago

Effortful exercise improves cognition. It is brain and cognitive maintenance. If I want an immediate boost in alertness, focus, and mental sharpness, I’ll do a short bout of vigorous exercise before a podcast or public speaking engagement. It’s the fastest, most reliable, and consistent way to flip the switch on short-term cognitive performance. Study after study shows that even ~10 minutes of movement, especially at a higher intensity, can acutely enhance executive function, attention, and memory. It also tends to reduce anxiety and improve your ability to filter distractions, which is basically the cognitive state you want when you need to perform. If you have an important presentation, an interview, or deep work that demands mental clarity, try a brief, intense session beforehand. Clip from my recent appearance on the PBD Podcast.

Effortful exercise improves cognition. It is brain and cognitive maintenance. If I want an immediate boost in alertness, focus, and mental sharpness, I’ll do a short bout of vigorous exercise before a podcast or public speaking engagement. It’s the fastest, most reliable, and consistent way to flip the switch on short-term cognitive performance. Study after study shows that even ~10 minutes of movement, especially at a higher intensity, can acutely enhance executive function, attention, and memory. It also tends to reduce anxiety and improve your ability to filter distractions, which is basically the cognitive state you want when you need to perform. If you have an important presentation, an interview, or deep work that demands mental clarity, try a brief, intense session beforehand. Clip from my recent appearance on the PBD Podcast.

Dr. Rhonda Patrick

70,367 views • 5 months ago

More than 90% of adults consume caffeine daily. Caffeine increases alertness and focus and is known to improve cognitive and physical performance. While most people drink coffee or tea, a growing number are discovering yerba mate — a distinctly different experience from either. Yerba tends to offer a smoother arc of alertness with no crash. It’s also a mild appetite suppressant and aids digestion. As someone who is half Argentine, I’ve been drinking yerba since I was very young (age 3 — though I don’t recommend caffeine for young kids). Over the past few years, it has become my primary source of caffeine. When I discovered Mateina, I fell in love with their yerba. It’s the best-tasting drink (of any kind) I’ve found, and I love it so much that I became a partial owner. I’ve since helped them develop a zero-sugar cold brew version that now comes in five amazing flavors. I drink these every day, and many of my friends who’ve tried them are now switching to yerba mate for the taste, the feeling it provides, and the health benefits. Keep in mind, many pre-bottled or canned yerba mate drinks on the market contain a lot of sugar. Mateina's drinks are all completely zero sugar, organic, and made with the highest-quality ingredients. It’s also important to avoid smoked varieties of yerba mate, as they are not healthy. Mateina is air-dried — never smoked.

More than 90% of adults consume caffeine daily. Caffeine increases alertness and focus and is known to improve cognitive and physical performance. While most people drink coffee or tea, a growing number are discovering yerba mate — a distinctly different experience from either. Yerba tends to offer a smoother arc of alertness with no crash. It’s also a mild appetite suppressant and aids digestion. As someone who is half Argentine, I’ve been drinking yerba since I was very young (age 3 — though I don’t recommend caffeine for young kids). Over the past few years, it has become my primary source of caffeine. When I discovered Mateina, I fell in love with their yerba. It’s the best-tasting drink (of any kind) I’ve found, and I love it so much that I became a partial owner. I’ve since helped them develop a zero-sugar cold brew version that now comes in five amazing flavors. I drink these every day, and many of my friends who’ve tried them are now switching to yerba mate for the taste, the feeling it provides, and the health benefits. Keep in mind, many pre-bottled or canned yerba mate drinks on the market contain a lot of sugar. Mateina's drinks are all completely zero sugar, organic, and made with the highest-quality ingredients. It’s also important to avoid smoked varieties of yerba mate, as they are not healthy. Mateina is air-dried — never smoked.

Andrew D. Huberman, Ph.D.

352,500 views • 1 year ago

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

Dr. Rhonda Patrick

267,727 views • 7 months ago

Coffee is an important ritual for most people. But it's also a scientifically validated intervention that improves health, longevity, cognitive function, and physical performance. Our latest episode synthesizes extensive research to illuminate how the timing, brewing methods, and additives to coffee influence its health benefits and risks. From biological aging to cardiovascular protection and enhanced brain function, this episode provides comprehensive, actionable insights for integrating coffee optimally into daily life. I also explore: • How coffee reduces the risk of several of the major diseases of aging • The optimal way to prepare your coffee for maximum health benefits • The safety of coffee decaffeination methods • Whether your coffee could be laden with health-harming mycotoxins • The optimal dose of caffeine for mental and physical stimulation Coffee drinkers or not—you need to listen to this episode. It might change the way you think about this widely consumed beverage. Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 1:24 - Can coffee really slow biological aging? 4:43 - Is coffee actually protective for your heart? 5:29 - Why morning coffee is healthier than afternoon coffee 8:01 - How coffee improves your metabolic health 9:53 - Does coffee significantly reduce cancer risk? 11:26 - Can coffee actively prevent DNA damage? 13:39 - Does coffee improve your gut microbiome? 16:01 - Can unfiltered coffee raise your cholesterol? 20:14 - Which brewing method maximizes antioxidants? 20:40 - Arabica or robusta—does bean type matter? 23:05 - Dark vs. light roast—what’s richer in antioxidants? 23:28 - Is cold brew as beneficial as hot coffee? 23:51 - Practical tips to maximize antioxidants 24:39 - Filtered vs. French press—what’s best for longevity? 26:49 - Can espresso’s antioxidants offset its cholesterol risk? 27:19 - Instant coffee—an overlooked longevity booster? 27:41 - Why filtered coffee is the clear winner 28:20 - Caffeinated vs. decaf—which is better for your brain? 30:42 - Does decaf coffee still boost cognitive function? 33:38 - How much caffeine optimizes athletic performance? 36:31 - How decaffeination methods affect coffee’s benefits 39:02 - Are mold toxins in coffee really a concern? 41:45 - Is adding dairy a mistake? 43:15 - Does MCT powder boost cognition—or just cholesterol? 44:59 - Does L-theanine effectively reduce caffeine anxiety? 47:04 - A science-backed coffee routine for longevity

Coffee is an important ritual for most people. But it's also a scientifically validated intervention that improves health, longevity, cognitive function, and physical performance. Our latest episode synthesizes extensive research to illuminate how the timing, brewing methods, and additives to coffee influence its health benefits and risks. From biological aging to cardiovascular protection and enhanced brain function, this episode provides comprehensive, actionable insights for integrating coffee optimally into daily life. I also explore: • How coffee reduces the risk of several of the major diseases of aging • The optimal way to prepare your coffee for maximum health benefits • The safety of coffee decaffeination methods • Whether your coffee could be laden with health-harming mycotoxins • The optimal dose of caffeine for mental and physical stimulation Coffee drinkers or not—you need to listen to this episode. It might change the way you think about this widely consumed beverage. Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 1:24 - Can coffee really slow biological aging? 4:43 - Is coffee actually protective for your heart? 5:29 - Why morning coffee is healthier than afternoon coffee 8:01 - How coffee improves your metabolic health 9:53 - Does coffee significantly reduce cancer risk? 11:26 - Can coffee actively prevent DNA damage? 13:39 - Does coffee improve your gut microbiome? 16:01 - Can unfiltered coffee raise your cholesterol? 20:14 - Which brewing method maximizes antioxidants? 20:40 - Arabica or robusta—does bean type matter? 23:05 - Dark vs. light roast—what’s richer in antioxidants? 23:28 - Is cold brew as beneficial as hot coffee? 23:51 - Practical tips to maximize antioxidants 24:39 - Filtered vs. French press—what’s best for longevity? 26:49 - Can espresso’s antioxidants offset its cholesterol risk? 27:19 - Instant coffee—an overlooked longevity booster? 27:41 - Why filtered coffee is the clear winner 28:20 - Caffeinated vs. decaf—which is better for your brain? 30:42 - Does decaf coffee still boost cognitive function? 33:38 - How much caffeine optimizes athletic performance? 36:31 - How decaffeination methods affect coffee’s benefits 39:02 - Are mold toxins in coffee really a concern? 41:45 - Is adding dairy a mistake? 43:15 - Does MCT powder boost cognition—or just cholesterol? 44:59 - Does L-theanine effectively reduce caffeine anxiety? 47:04 - A science-backed coffee routine for longevity

Dr. Rhonda Patrick

316,807 views • 1 year ago

The Globe Earth vs. Flat Earth debate is a gauge for how far one has been detached from their natural intuition and senses. If you feel the urge to yell "GRAVITY!!" at the screen while watching this video...it means your natural intuition has been shut down, and replaced with NASA Scientism propaganda designed to detach you from the sacred knowledge of where you are, and therefore WHO you are. Your eyes and God-given senses do not deceive you. The controllers of our world—who are fueled by your confusion—are deceiving you.

The Globe Earth vs. Flat Earth debate is a gauge for how far one has been detached from their natural intuition and senses. If you feel the urge to yell "GRAVITY!!" at the screen while watching this video...it means your natural intuition has been shut down, and replaced with NASA Scientism propaganda designed to detach you from the sacred knowledge of where you are, and therefore WHO you are. Your eyes and God-given senses do not deceive you. The controllers of our world—who are fueled by your confusion—are deceiving you.

₿en Wehrman

36,544 views • 4 months ago

Holocaust Survivor & Trauma Expert Dr. Gabor Maté’s advice to survivors of the US-Israeli war on Iran & Minab School Bombing: ‘Well, the first response needs to be just grief. And grief is a human impulse. It's wired into our brains to come to terms with loss. The first thing is to grieve and to have that grief understood and validated by your community and by people around you. Then you can think about what you're going to do next. But until we fully grieve and feel the pain of it, we don't really have a basis to move forward. Anger, yes, there needs to be anger. And even if that anger is impotent in the sense that you can't direct it against anybody and you can't do much with it, just to be able to feel it means that you're a human being and you haven't given up.’ —Dr. Gabor Maté on the latest episode of Going Underground Watch the full interview in the quoted post below 👇

Holocaust Survivor & Trauma Expert Dr. Gabor Maté’s advice to survivors of the US-Israeli war on Iran & Minab School Bombing: ‘Well, the first response needs to be just grief. And grief is a human impulse. It's wired into our brains to come to terms with loss. The first thing is to grieve and to have that grief understood and validated by your community and by people around you. Then you can think about what you're going to do next. But until we fully grieve and feel the pain of it, we don't really have a basis to move forward. Anger, yes, there needs to be anger. And even if that anger is impotent in the sense that you can't direct it against anybody and you can't do much with it, just to be able to feel it means that you're a human being and you haven't given up.’ —Dr. Gabor Maté on the latest episode of Going Underground Watch the full interview in the quoted post below 👇

Going Underground

43,511 views • 9 days ago