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cover of episode AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation

AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation

2023/6/23
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Andrew Huberman
是一位专注于神经科学、学习和健康的斯坦福大学教授和播客主持人。
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Andrew Huberman: Huberman Lab Premium频道的创建是为了支持免费的Huberman Lab播客，并资助重要的科学研究。该频道产生的每一美元研究经费，Tiny Foundation都会进行匹配。 关于咖啡因的讨论：对于大多数成年人来说，每天摄入咖啡因不会有害，只要它不会导致焦虑或睡眠障碍。全球约90%的成年人每天都摄入咖啡因，这表明咖啡因对维持正常认知和体力水平至关重要。咖啡因的认知增强和体力增强效果，主要体现在与戒断状态的比较中，而不是在已经每天摄入咖啡因的基础上进一步增加摄入量。咖啡因是效能增强剂，但仅限于与不摄入咖啡因的状态相比。建议在醒来后至少90分钟后再摄入第一份咖啡因，以避免下午的能量下降。为了获得咖啡因的真正认知增强和效能增强效果，需要先戒断咖啡因几天。咖啡因可以增加多巴胺受体，从而提升情绪和精力。有些人对咖啡因非常敏感，即使少量咖啡因也会让他们感到焦虑不安。 关于儿童和青少年摄入咖啡因：儿童和青少年摄入大量咖啡因可能存在风险，尽管缺乏确凿证据表明会阻碍生长。建议14岁以下儿童尽量避免摄入咖啡因。许多能量饮料和苏打水中含有咖啡因和其他神经调节剂前体物质，这可能对青少年大脑发育产生不利影响。建议青少年减少咖啡因摄入量。建议从纯净来源获取咖啡因，例如纯咖啡或纯茶。 关于咖啡因摄入过量或戒断：睡眠质量差、食欲不振、焦虑等症状可能是咖啡因摄入过量或戒断的迹象。可以通过逐渐减少咖啡因摄入量或周期性地减少摄入量来避免戒断症状。增加咖啡因摄入量会带来能量提升，但随后也会出现能量下降。关键在于不要不断增加摄入量以维持正常水平。

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This chapter explores the pros and cons of daily caffeine consumption, addressing questions about its effects on sleep, anxiety, and cognitive function. It also discusses the impact of caffeine on children and adolescents.
  • Daily caffeine consumption is generally safe for most adults unless it causes anxiety or sleep disruption.
  • Caffeine's performance-enhancing effects are most noticeable after a period of abstinence.
  • Children and adolescents should limit caffeine intake due to its potential impact on brain development.

Shownotes Transcript

Welcome to a preview of the eighth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium) subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation).

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium).

Timestamps

(00:00:00) Introduction

00:01:46 Pros & Cons of Daily Caffeine Consumption

00:23:01 Huberman Lab Premium

In the full AMA episode, we discuss:

  • Can Caffeine Have a Detrimental Effect on the Gut Microbiome?

  • What Are Some Ways of Recovering or Resetting From Decision Fatigue?

  • Effects of Social Isolation

Title Card Photo Credit: Mike Blabac)

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