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Monday, August 22, 2016

When (not) to Drink Coffee

The Gist

Science shows drinking coffee first thing in the morning negatively affects one’s circadian rhythm by inhibiting the production of cortisol, which the body uses to naturally wake us up. Instead, we should drink coffee between 9:30 and 11:30, and maybe also between 1:30 and 5:00, when cortisol levels are falling.

So, where does this info come from? And what am I doing about it?

The Article Trail

I first read this 2014 article about why you shouldn’t drink coffee first thing in the morning, i.e. right after getting up.

Curious, I made some changes to my coffee drinking for a couple of weeks, then got even more curious and tried to find out more on the subject. I turns out there are several similar articles. Here are a few more.

Forbes 2014
Time 2015
I Love Coffee 2014ish (with infographics!)

The last entry seems to have begat many others. It’s my favorite. It makes me happy to read it.



In all cases, the stories originate from an article by Steven Miller, Ph.D., The Best Time for Your Coffee.

Now, Dr Miller is a scientist, and he cites his sources, and he’s clear about what he’s saying and not saying. Check out the comments on his article; he defends against a few hostile readers.

But where did he get his data? That’s from a study in 2009, the sciency-named Modified-Release Hydrocortisone to Provide Circadian Cortisol Profiles. This article, which has 80% words I don’t understand, includes this graphic showing natural cortisol levels.


There’s the information audit trail. Now, on to my conclusions.

What’s What?

Dr Miller doesn’t point to a specific study proving that people should drink coffee at a particular time. He states his opinion based on the research. I liked his interesting pharmacological approach (emphases are mine).

Drug tolerance is an important subject, especially in the case of caffeine since most of us overuse this drug. Therefore, if we are drinking caffeine at a time when your cortisol concentration in the blood is at its peak, you probably should not be drinking it. This is because cortisol production is strongly related to your level of alertness and it just so happens that cortisol peaks for your 24 hour rhythm between 8 and 9 AM on average (Debono et al., 2009). Therefore, you are drinking caffeine at a time when you are already approaching your maximal level of alertness naturally. One of the key principles of pharmacology is use a drug when it is needed (although I’m sure some scientists might argue that caffeine is always needed). Otherwise, we can develop tolerance to a drug administered at the same dose.

Are you wondering what cortisol is? I did, too.

Cortisol, a glucocorticoid (steroid hormone), is produced from cholesterol in the two adrenal glands located on top of each kidney. It is normally released in response to events and circumstances such as waking up in the morning, exercising, and acute stress. Cortisol’s far-reaching, systemic effects play many roles in the body’s effort to carry out its processes and maintain homeostasis.

Cortisol is part of the fight-or-flight response. We don’t want too much cortisol, but it’s normal to get a boost of it at specific times, such as waking up.

The problem with caffeine during peak natural cortisol production is that the body, in effect, says, “Hey, this coffee’s doing a great job! Turn off the cortisol!” Over time, we get less of a boost than we used to, so we drink more coffee. And our body says, “Wow, more coffee? Better turn down the cortisol again!” And so on.

Dude To-Do

I have some trouble with getting good, consistent sleep. I can’t blame it all on how I’ve been drinking coffee, but that doesn’t mean I shouldn’t change things up. So, the plan is

  • Stretch/exercise for about 20 minutes first thing in the morning. This wakes me up way better than coffee.
  • Coffee at about 9:30, and again at about 2pm.
  • Pay attention for the next, oh, let’s say three weeks.

I’ll report back. This may not be science, but I’ll play lab rat. Maybe I’ll get smart!

Thursday, July 7, 2016

(Bad) Poem of the Day 2016-07-07

Clunky, but has potential. I’ll probably return to this idea another time.


Just a branch or two tremor
--or should that be tremble?—
it’s hard to know the proper word,
so many to defy conventions with.

"The rainbow crossarchangeled the retirement-home-wall sky"

looks promising, but will anyone get that:
  • "cross" started the whole thing, "crossed the sky"…
  • made me think of crossword, but crosswords are perpendicular, which a rainbow is not
  • so, "cross arc" solved that problem, a rainbow being an arc
  • It’s also an “arch,” and of course I think of “archangel,” because
  • arch and arch aren’t pronounced the same, which tickles me, and
  • I liked the idea of an angel holding up a rainbow, and
  • angel sounds like "angle," referring back to crossword puzzle geometry.
  • Thus "crossarchangel," which confers other possible meanings on the rainbow. It could be "cross," i.e. angry. It could be a chief (or high) rainbow.
  • Never mind whether any reader will calculate that "retirement-home-wall" is a substitute for "gray."
And this doesn’t account for wrong—intentionally—grammar.

A verb by any other word would speed as sweet(ly).

Friday, October 3, 2014

Louis Simpson: The Silent Piano

We have lived like civilized people.
O ruins, traditions!

And we have seen the barbarians,
breakers of sculpture and glass.

And now we talk of 'the inner life',
and I ask myself, where is it?

Not here, in these streets and houses,
so I think it must be found

in indolence, pure indolence,
an ocean of darkness,

in silence, an arm of the moon,
a hand that enters slowly.

         *  *  *
I am reminded of a story
Camus tells, of a man in prison camp.

He had carved a piano keyboard
with a nail on a piece of wood.

And sat there playing the piano.
This music was made entirely of silence.



Wallace Stevens: The House Was Quiet and the World Was Calm

The house was quiet and the world was calm.
The reader became the book; and summer night

Was like the conscious being of the book.
The house was quiet and the world was calm.

The words were spoken as if there was no book,
Except that the reader leaned above the page,

Wanted to lean, wanted much most to be
The scholar to whom the book is true, to whom

The summer night is a perfection of thought.
The house was quiet because it had to be.

The quiet was part of the meaning, part of the mind:
The access of perfection to the page.

And the world was calm. The truth in a calm world,
In which there is no other meaning, itself

Is calm, itself is summer and night, itself
Is the reader leaning late and reading there.



Thursday, July 17, 2014

Curated Good News 2014-07-17

Reddit users retouch newborn’s photos after her death at father’s request A grief-stricken father desired an image of his daughter "without all her tubes," turning to Redditors who responded with retouched images of the newborn who spent the entirety of her short life in hospital.

Double Amputee Veteran’s Wheelchair Breaks in Lowe’s, Workers Drop Everything to Fix It I’m proud to say I can easily see this happening with buddies of mine. Though they might go overboard and redesign the wheelchair, too.

Hero Pit Bull Rescues Deaf Boy From Burning Home Today’s dog story is what the title says. What I love is the simplicity of the reaction. The family knows they were lucky.

Daily TED Talk

Two nerdy obsessions meet – and it’s magic David Kwong is a magician who makes crossword puzzles — in other words, a pretty nerdy guy. And for his next trick ...

Tuesday, July 15, 2014

Curated Good News 2014-07-15

An all NPR edition, today. You can read the article and/or listen. I like listening because there are often items left out of the print version.

Stress-Busting Foods Which foods increase your stress? Which reduce it? It’s the latter that I’m interested in. I know I eat the wrong foods when stressed.

This is Your Stressed-Out Brain on Scarcity It’s not good news to be stressed, but it is valuable to realize how much attention it consumes. Armed with that knowledge, we can make changes in ourselves and in our perceptions of others.

The 3 Scariest Words a Boy Can Hear Joe Ehrmann, a 75 professional football player, discusses the pitfalls of the words “be a man.” Excellent stuff, and an article I’ll be bookmarking for use in my own coaching.

‘Weird Al’ Yankovic on Parody in the Age of YouTube Yankovic is releasing his final “traditional” album, meaning songs collected on a CD. He talks about himself, his work, and being weird.

35 Years After Minnie Riperton’s Death, New Fans Still Find Her Famous for her song “Loving You” and her five octave vocal range, which is almost inhuman. Musicians are joining together to celebrate her work. Riperton died from breast cancer in ‘79 at 31.

Daily TED Talk

In fact, I watched this yesterday. I found it useful. What simplistic stories are you telling yourself?

Be suspicious of stories (15 min) “Like all of us, economist Tyler Cowen loves a good story. But in this intriguing talk, he asks us to step away from thinking of our lives — and our messy, complicated irrational world — in terms of a simple narrative.”