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Welcome to the first ever edition of The Rebound Roadmap, brought to you by Rebound Athletic - an online fitness provider dedicated to helping people get fit and strong again after life’s setbacks.
Whether you have already subscribed or stumbled across this in the archive, thank you for being here.
Planning Question
It is estimated that 90% of the adult population worldwide consumes caffeine daily.
Most people have their first hit of caffeine as soon as they wake up. But is this the right time to consume caffeine?
Science is suggesting that there is benefit to relying on the body's natural energy reserves first.
This edition of the Rebound Roadmap takes a deeper look at the science of delaying caffeine consumption and gives you an approach to follow should you want to experiment.
Before we dive, I have a question for you.
Have you ever said you are proud of yourself?
I hadn’t until last Sunday night. I found myself on top of a chaps shoulders watching the Elton John set at Glastonbury. The stage, lights, fireworks, crowd and atmosphere was magical. It’s a scene that is now etched in my memory forever and let’s just say I had a moment.
The significance of beating long Covid and winning the biggest battle of my life hit me like a rocket 🚀pun definitely intended!
Here’s what I said to myself “you’ve faced your biggest battle and won. I’m proud of you. It’s done now.”
I am not particularly woohoo, although that place does have a healing energy. And my promise to you is to keep this weekly newsletter succinct and with evidence based actionable insight.
But before you you read on. I want you to stop and tell yourself something you are proud of.
Go on do it, because I know you probably never have.
Right let’s get to it.
Rebound Roadmap Framework
Get to know the scoring system.
Impact (9/10)
Here are 3 top energy related benefits of delaying caffeine.
Improved natural energy levels. Cortisol is a hormone that helps regulate the sleep-wake cycle and provides energy. In the morning, cortisol levels naturally rise peaking between 8 and 9am on average, to help you wake up and feel alert. By waiting to consume your coffee, the caffeine will kick in as your cortisol declines and be most effective.
Better sleep quality: Caffeine has a stimulating effect that can interfere with the quality of your sleep. By delaying caffeine intake in the morning, you reduce the risk of residual caffeine in your system when it's time to sleep.
Enhanced productivity and focus: Some studies suggest that delaying caffeine intake and allowing your body's natural energy mechanisms to kick in can lead to improved focus, concentration, and cognitive performance later in the morning.
Confidence (9/10)
Dr Huberman the renowned neuroscientist and professor at Stanford University covers the topic on his podcast where he explains the science.
Adenosine is a naturally occurring molecule responsible for inducing sleepiness and caffeine is an adenosine blocker “meaning it binds to the same receptors that adenosine does.” This is why you feel energised after your cup of coffee.
Huberman, delays his caffeine for 90 minutes to 2 hours, because “one of the best ways to ensure a caffeine crash is to drink a bunch of caffeine, block all those adenosine receptors, and then by early or late afternoon when that caffeine starts to wear off and get dislodged from the receptors, a lower level of adenosine is able to create a greater level of sleepiness.”
It’s not your lunch making you sleepy, it’s adenosine.
Like Huberman, I delay my caffeine by up to 2 hours, and no longer experience an afternoon slump. As a by-product I consume less overall, and savour the one or two coffees that I manage to fit in before 12pm.
Ease (5/10)
As well as 8am - 9am, cortisol peaks again between noon to 1pm and 5:30- 6:30pm hence the second wind feeling. This means the optimal time to consume your first coffee is between 9:30 and 11:30am.
Breaking a habit like caffeine consumption can be challenging and not without side effects. Some people experience jitters for a few days as they adapt.
Here are some tips to help:
Drink a decaf version of your favourite hot drink rather than removing the ritual.
Gradually increase the time you delay consumption by 15 minutes a day.
As you don’t need as much caffeine to be effective once your cortisol levels have lowered, try a weaker drink to avoid the jitters.
Final thought.
How cool is it that regulating energy throughout the day may not be random, due to eating your lunch or a physiological predisposition, but rather it’s within our control.
Rachael
When you are ready. Here's 2 more ways I can help you
The Baseline Club. Affordable monthly coaching, to help you perform deliberate movement consistently and safely build back your exercise tolerance, keeping your muscles and joints healthy as you heal. Learn more.
The 90 Day Rebound Method. A unique reconditioning program with a 100% success rate! for long COVID and chronic illness warriors no longer experience PEM and are ready to get their strength back in a progressive yet safe way. Take a closer look.
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