Instagram video transcript

Caffeine can help you train harder, think better, and even live longer. But how much is too much before it starts doing the opposite? Caffeine works in two main ways. By blocking the signal, telling your brain that you're tired, and by stimulating the fight-or-flight side of your nervous system, which lets you train harder and focus better.

But too much starts putting stress on your heart, blood vessels, and your sleep patterns, which does more damage than most people realize. So caffeine isn't the problem. the doses, but the cutoff isn't as obvious as you'd think. Up to 400 milligrams per day, or about four cups of coffee, is generally considered safe. The more you go past that,

the harder your heart has to work in order to keep up. But the part that most people miss is that even if you stay under that, when you drink it might matter even more. Depending on your genetics and several other factors, like if you're on birth control or even just taking antibiotics, caffeine's half-life ranges between 1.5 and 9.5 hours,

depending on the person. Meaning if two people have the same 200 milligrams at 12 o'clock noon, by 9.30 that night, one of them could have it completely out of their system, while the other still has 100 milligrams circulating in their bloodstream. And researchers found that even if you don't notice caffeine keeping you up,

that it can still lower the quality of deep sleep by up to 30%. Why a good rule is to not take any caffeine at least eight to 10 hours before bedtime. But still, caffeine is a drug, so you should take it kind of seriously. I'll leave even more notes on it that I couldn't fit in this video

in the caption that you can save for later.