3/7/18 E28 What's Your Keto Upper? The Caffeine Episode

Caffeine. Most of us consume it in some form or another as we look for that extra boost to get us through everything from our workday to our workout. But, what is the right approach to this magic elixir when living a ketogenic lifestyle? Today the guys discuss the relationship between keto and caffeine.

Eric's 6000mg caffeine hospitalization.

Cortisol up and fatty acids released: caffeine's keto-related effects.

Tests, tests, and more tests. Eric shares varying experiments that have been performed with caffeine.

Caffeine and HGH.

Eric never learns! His upcoming caffeine self-experimentation.

Is caffeine more beneficial than sleep?

Can caffeine help you take tests?

The importance of focusing on your body and mind, instead of a silver bullet.

Despite Eric's near-death experience with caffeine, he still maintains a healthy relationship with it. In this episode, he shares a lot of his personal experience, as well as tips on how to utilize caffeine appropriately in your own life.

If you have any questions on this episode (or any questions in general) don't hesitate to reach out to us at bioteam@biofitcoaching.com.

If you're interested in starting your own journey, you can find out more information at www.biofitcoaching.com or on Facebook at www.facebook.com/becomebiofit.

Transcript:

Chad: 00:00 The reason we're talking about this is that almost everybody drinks it or uses it, uses it in some way, and it's really important to know what that relationship should look like. They say a journey begins in a single step, or in my case, one less piece of bread.

Chad: 00:22 My name is Chad and I am your test subject. I have sought out an expert in the field of nutrition and fitness. I hoped would help me feel better. They call him the biohacker, but I call him Eric. I hope you'll join me on a path that leads you and I to optimal fitness as we live our lives in Ketosis This is the life in ketosis podcast, a biohackers guide to optimal body performance.

Chad: 00:56 Hello everyone. My name is Chad and this is episode 28 of my quest to achieving optimal body performance with the man that can get me there, the biohacker himself. Mr Eric Bischof. Every episode. I'll be sharing my actual results, both successes and failures as Eric teaches me how to apply the principles of ketogenics in functional movement to look and feel fantastic. Now, just as a reminder, the first five episodes of this podcast are a foundational episodes. That's where you get your foundational principles about the ketogenics and functional movement that we talk about here in this podcast. So if you haven't listened to those, I encourage you to hit pause now, jump back to the first five episodes of the podcast, listened to those and then join us back here and today I'm stoked because we get to talk about something that, uh, we get a lot of questions on.

Chad: 01:44 Um, there is a lot of people that writing questions to us concerning this topic and I think we've done a couple of maybe a small Sunday sup on it or something like that, but definitely saw the need to do a full episode on it. And that is keto and stimulants. When I say stimulants, I'm specifically talking about caffeine. All right, so let's jump into this world of caffeine and the relationship with caffeine that we, we can or should or, or, or what, what type of relationship we should have with caffeine in a ketogenic lifestyle. So let's, let's get a little bit of history here. Let's, before we jump in to the science, let's get, let's, let's jump into story time. I know we've alluded to, we're going to go there. I know you've alluded to it a few times on the podcast. Um, but you've had an interesting experience with caffeine and let's, let's get through it quickly, but I think it's a great story, but it also leads us into some of the science behind caffeine and stimulants in that kind of stuff. So it's not a good. So tell me what happens when you're in a hurry to the gym and a few different supplements in your car that are in powder form e

Eric: 03:03 I've been around caffeine a lot in, in, you know, like you said. Is there a relationship with caffeine? I got a little too close to caffeine. Caffeine is my friend, uh, being honest. OK. I started studying and testing itself. Experiment with caffeine back to 2010. Literally operate from while I was racing to the gym for 4:15, four, 20 in the morning. I pulled in. I was actually talking to my wife on the phone about something and it's early morning call. I reached over, grabbed the scooper, reached in the silver bag, cause they're also bags and it was dark and it was in the car. I grabbed the, I grabbed the scoop and scoop. That was for protein. Yeah, it was after the BCA has and I just literally was on the phone, wasn't paying attention and I'll say I shot this in my mouth and it was like a huge amount and I'm like, uh, wait a minute.

Eric: 04:06 And then I didn't have any water. OK. So I finally dug around. I got it because I had in my mouth. I chased it down and I was talking to my wife. I ran into the gym and started working out and next thing I know I was doing actually handstand push ups and against a wall and everything started getting foggy, like a misty fog. I'm like, oh. Then my balanced started going. I'm like, Oh man, what's wrong with me? I'm just getting sick or something. But anyway, so I. It didn't dawn on me that, oh, I'm not feeling too good, and so I said, no, I can work through this, you know, trying to be, you know, an old man stood for somebody trying to prove what had happened. Like I can't click it, it'll go away, it'll go away. So I kept doing my workout workout 20 minutes past when now and I said, nothing says something's wrong with me.

Eric: 04:47 So I went downstairs and I said, let me shower fast if I feel better. And then also while I was in the shower, it dawned on me like, oh my gosh, did I reach in the wrong badge to get the caffeine instead of the BC all. I just literally ran out to the car. I grabbed the scooper that I had and I looked in it. It was in the caffeine bag. So that totaled. It wasn't the BCA that total 6,000 milligrams I raced. I had my daughter lived closer to the gym than I did. So I raced at her house because I needed water and, and the, and the store wasn't open yet, so I'm racing in her house. Boom. I knew it was too late because it was already 45 minutes and it's already in my bloodstream and next thing I know I and I knew the half-life of caffeine is, is four hours, four to six hours for half life.

Eric: 05:40 And I thought,

Chad: 05:40 I mean when you call it half-life, that means yeah, four hours you're going to experience the most benefit or the most

Eric: 05:46 half of it's going to be gone. OK. So if I have 6,000 milligrams, then half-life in four hours, I'm going to have 3000. And then for four more hours I'll have 1500, then four more hours. I have 7:50 and then it goes on for a long day. I'm like, if I get to have these first four hours and I thought I gotta get through the four hours since I curled up and I would sit my stomach retches I was throwing up a. It was just a bad. Yeah, I was in the fetal position on the floor. I called the poison center just to make sure my daughter did actually. And they said, ah, he won't die. How old is it? And he's 60 years old and they're like, oh, that's not good, that's not good at all.

Eric: 06:30 But anyway, so I, whether through for hours and nothing changed. I just went in the fetal position and my body felt like the skin was cracked. It was crawling out of my skin. It was this horrible feeling. And then finally about 2:00, nothing, 3:00, 4:00, I said, that's it. I'm going to the hospital because there's nothing that's, that's half life. That's, that's both because different. I'm not weathering through this at all. I feel the same. So I made it to the hospital and insane. I got in there, I was throwing up and they, they, uh, they got these men fluid and stuff and I was there till midnight and they were laughing about it at the end. What an idiot. You know, I was pretty embarrassing actually. But it's scary. It actually scared me. Yeah, really weird. I was feeling really weird. No energy. I feeling any energy at all.

Eric: 07:22 Not at all. It's the opposite to that point. Your body is in shutdown. They thought I was in death highway. I'm, I'm a caffeine guy, I mean I self experiment within 2010 where I would test myself laying on the bed with a heart monitor and blood pressure kit because, you know, obviously it's, it's a vessel constrictor. OK, it'll raise your blood pressure. And so I would, I tested myself, minimize. I started at 200, 500, 800, laid there day after day for an hour, kept all my, my, my, my markers, my heart rate, my blood pressure and, and I didn't raise it all in my blood pressure is like everybody else's. It raises and then I did the exact same test on a bike at a certain heart rate to see what my blood pressure did. But obviously when you're, when you're exercising and working out your and raise your blood pressure obviously, but it didn't do any different from the other times in my heart rate went up a little bit, but I thought wow, even if that's 2010, I thought wow, caffeine, it's not doing what they say, you know, effect on your blood pressure and your heart.

Eric: 08:21 And then obviously a year ago I find out I have that C, y, p, y182 I think it is the gene, I just can't remember the exact name of it. And that's a genetic, uh, the very end. I'm actually a homozygous meaning I'm up very fast metabolizer of caffeine and other drugs. So that turned out to be a benefit to you as a slow metabolizer. I was just in pain for days. I wouldn't, but I moved caffeine really fast and efficiently and, but I still get a pop from him. But since I have that homozygous, which has two variants, I move caffeine very fast. So that was a good thing. So moral of the story is make sure you keep your powder steamed or your powder supplements.

Chad: 09:10 Separate identifiable bags.

Eric: 09:13 Yeah. That was in the back, you know, they say 10, 13,000 could kill you. But they did say an older guys, you know, like me could suffer a little bit from it, but thank goodness I have the, does that mutation and moves it right through quick.

Eric: 09:27 That's the careful down to buy your own powder, you know? Uh, he got to be careful, in fact, there's a lot of kids, I hate to say it, there's a lot of outfits that sell both caffeine and one of the good ones that I was buying from for years. Then she just closed up because some teenagers were buying caffeine and get it and they thought more the better, some od-ed and died from it. And that's scary right now because caffeine is really easy to get and it is a stimulant obviously. So why do we want to talk about it was. Oh, go ahead. Go ahead. Because it's, eh, because everybody drinks coffee. Not Everybody, but people have coffee and tea and Diet Soda. And so it, it's a stimulant that people wake up each morning thinking they either wanted or needed. All right? And I have nothing against caffeine, but obviously we do become dependent on that morning.

Eric: 10:26 No, you drink coffee in my coffee. It gets right. And what pr reason tastes stimulant. What is it?

Chad: 10:35 It's everything is comfort in the morning. It's habit. I mean, I love the taste. I, it's, it's a great delivery of fat. Um, keto lifestyle. I mean, yeah, coffee is a fantastic delivery system for fat and for MCT and all that kind of stuff. So that's another kind of up my coffee game when I, when I, when I go. And your caffeine, do you know how many milligrams you have gotten your coffee most? Um, I would guess it's between 90 and a hundred and 10. I'm because I'm doing cold brew. I'm doing about a cup of cold brew

Eric: 11:12 and I know my wife, she's keto Diet coke every morning without fail. First thing, diet coke, it doesn't matter. You get out of her way until that day. It's because of the caffeine and she likes the carbonation, which I actually like the carbonation.

Eric: 11:29 But what's necessary is that when you start that caffeine in the morning, it does give you energy. OK. I mean it's more of a central nervous system stimulant. OK. But most people become reliant on it and, and caffeine will start your day, but now you have to decide. OK, then there's actually like for you being keto, you know, you mentioned you're starting your fat, which you're adding fat to it empty. And those with butter, bulletproof coffee and we all do that, right? But they did a study a few years ago and they did a four hour morning study of caffeine and keto. OK. And they found that in that four hour, OK, they actually, they're doing it for Alzheimer's and cause you know, as you get older, your glucose uptake is limited in the brain. The ketones there. And we've talked about before. So they actually did that for our. They actually gave I think two point five milligrams and five milligrams per kilo gram of body weight. And during that four hour window they actually got more ketone production and but they need to do more in that was ranting randomized controlled study. But they need to do further and say, how about all through the day, you know, how does this work throughout the day? Cause you know, and we know caffeine will do two things. Of course it will raise your cortisol. And it also released some of your fatty acids.

Chad: 13:03 Now remind, remind our listeners what cortisol is related to our. How that manifests in the physical.

Eric: 13:08 You Bet. And Cortisol can either be your friend or it can be your enemy comes from the adrenal glands. That's our fight or flight hormone. That's your stress hormone. OK? Most people are know a lot of people have adrenal fatigue, so they're suffering some cortisol. So you say, why do I drink caffeine? Now I'm going to increase my cortisol. Cortisol is increased in the morning anyway because that's starting your day, so now you're going to drink some caffeine and you're going to do a little more cortisol and say, well, Cortisol does its job is to bring in some glucose from the liver. It will stimulate that. Well then if you bring in glucose, then you bring your insulin up and are you going to bring those fatty acids? So there's a fine line there to figure out how much you can have. Everybody. I've you, anybody who's drank coffee or diet soda with Caffeine in the morning, I have no problem with, with, with Keto, it's not really. And then that's the increase in the morning, but they're doing studies. So if you maintain caffeine throughout the day, does that mean taking your cortisol? And there's studies showing it drops your cortisol drops back down. So that's not a big concern on that issue as far as ketone production with raising your cortisol.

Chad: 14:21 Yeah. So let me make sure I understand you correctly. The reason we're talking about caffeine, other than that, we've had a lot of questions around caffeine and I think you've mentioned almost all your biotech clients, biofitters ask about caffeine and what their relationship should be with caffeine on keto. But ultimately it's the reason we're talking about this is that almost everybody drinks it or uses it, uses it in some way, and it's really important to know what that relationship should be, should look like. Um, so that's perfect. So talk to me about hormones because whenever we talk about keto, we want to talk about how is this affecting our hormones? How is this going to that symbiotic, you know, balance that we're going for within our hormones. How does caffeine, what hormones does it affect and how does it affect them?

Eric: 15:09 Caffeine, obviously we talked about cortisol. OK? So we have that effect that'll raise low cortisol. OK? In a real negative way at all. Uh, the other thing that caffeine does and they've done it on a sports performance, they've done cyclists, what's, they use a lot in, in a randomized controlled studies where they've taken a athletes and put them on the cycle and pushing them. One was a chewing gum, I remember that, had caffeine in it. OK, and what did that do? And they took them through these 30 minute, uh, uh, testing and these different intervals and bottom line is it increase their testosterone and they're like, Whoa, OK, that was interesting. And it did bring up some cortisol but it also dropped it. OK. Then another test that I like was the high intensity. They took a, a, a group of athletes on cycles. OK?

Eric: 16:03 And held them at a 30 minute higher lactate work out. OK. So we're anaerobic basically. OK, for 30 minutes did like five different tests for those. And another group did. And this is the placebo versus caffeine. And I think they ingested like six milligrams per kilogram. That would be like, for me, say exhibit 420 milligrams of caffeine afterwards. What they did, they tested him for, uh, did, took the caffeine, OK, that'd be like 420 or 30 feet from me and then one hour later they put them on the bike and took them to exhaustion and they found out those with caffeine and those placebo, dextrose, they did a comparison number, like 22 percent increase in time of exhaustion. Those who had caffeine. Interesting. And it also raised their testosterone, cortisol balanced out, you know, pretty much how good thing about it was. It was also what they believe and they're still testing and there's thought out there and I believe it too, it actually preserve your endogenous carbohydrates storage, which is glycogen and actually help to preserve your language in storage. So for those who are performing those, you're racing, you're working out at the gym, you know there's caffeine.

Chad: 17:23 Yeah, that's my next question is what does it do for us when we're working out? Right? So we've gotta be that a lot of pre workout every, almost every pre workout, all of them give, has caffeine. Almost all of them do. And here's the other thing, and before you talked about, it's how we relate to it in our workouts is, um, one big mistake that people are making is they're taking pre workouts in. They're not reading how much of this stuff they're taking, both sugars. And I mean they just see pre workout and expect it to be something healthy. It really should know how much caffeine is in that thing. Whenever, whenever I'm talking to somebody and they say, Oh, I'm taking this pre-workout, I always ask them, great, how's it sweetened? Yeah, don't question. I don't know. How much caffeine does it additive? Don't know you gotta know you gotTa know on these,

Eric: 18:18 you do have to know and pray workout. It's a billion dollar business, OK? They get everything from taurine and niacine and, and caffeine. Caffeine, you're, you're doing the pre. You're taking it because it does give you the energy. OK? It's mental clarity, OK? But what's interesting is, remember it's a vascular constrictor, OK? It will raise your blood pressure is a construction, but you're taking nicely. And most of them have nicely in Argentina and different things in it to promote a vassal, you're offsetting each other competing. And one thing about it will raise your cortisol, but what it does do and test that I've studied and um, but anyway, but anyway, and test that I've looked at, uh, when you take it as a pre workout, it inhibits growth hormone, weight lifting and exercising is a promoter of human growth hormone. But if you take caffeine, especially like a one rep Max and some resistance training, it actually limits your human growth hormone.

Eric: 19:33 Doesn't mean after your workout when you know, you take your amino acids. They haven't done the test throughout the day. Human growth hormone, caffeine at the moment, but it doesn't show it out throughout the day. And what's the recommended dosage? What I teach, I mean I, if I do a dose of caffeine for a workout, I'll go 200 milligrams. I'm a fast metabolizer. I, I've tested with 500. I've, I do that one didn't work out. So I have, I working with it and I've studied caffeine because I've had people tell me, oh, that's a, that's a cheater drug, you know, and I'm like, well I hate to sound like somebody else, but if everybody's cheating, I cheat to sound like somebody else. It's a level playing field.

Chad: 20:53 Are you in implying The Russians are what? Ah, no, I'm just kidding.

Eric: 20:58 But no, it's what. And what's exciting about it is when you are keto and then you have to figure out, is it the ketones that Beta hydroxy butyrate molecule that's picking up your energy or is it the caffeine or is it placebo? All right. And, and I'm, I'm getting ready to do a test with my wife where I'm going to actually have capsules of 200 milligrams of caffeine. All right? And then the same capsule looks identical. Will either be sodium or dextrose. Not Index. Got Sodium in it. Why can't you tell my wife to hand me a pill before my workout? All right. And she'll document which pill is. So she'll know obviously, but I won't know. And I'm going to go through a month and say how my workouts were, how I felt, how much energy, and I will test it against wattage and time and heart rate to see if what's working.

Eric: 21:52 And on those days she says, uh, note, that's, that's caffeine, caffeine, placebo, placebo. So Hey, let's say ketones and that's what we've got to figure out because those are on Ketogenic in it. And I did that iron man. And what was kind of interesting about it is they've done testing that if you're sleep deprived, um, deprivation of sleep, right? So say you have a chat when actually you're gonna get for six hours, right? They did a test on those. They got good sleep, bad sleep, you know, double blind study, randomized and they gave up caffeine. And those that were sleep deprived with the caffeine dose in the morning, actually we're able to perform. The others didn't get caffeine, but they got sleep and they got placebo. They are actually able to perform as good or better than those who had regular nicely. How interesting it was.

Eric: 22:44 What was neat about it, and I don't want to go on too long about this, is when I did my last iron man and I been strictly what happened the night before, I had zero sleep. Not One minute my nerves. I was sweating, I was in water. I kept trying to fall asleep and I found out what the heck, what am I doing? I can't sleep, and an Ironman is a long day without any sleep, but what was really interesting about it had zero states. I just read all night, try to calm myself down and try to fall asleep. My wife kept saying, can't you sleep? Can you sleep? Because we're out of town, obviously at the race and zero sleep today is going to be horrible. How can you function for 12, 14 hours at that level and with no sleep. So I took my morning caffeine, children milligrams. I took my fat avocado almond butter. I loaded up my fat [inaudible] oil and it was amazing. I only had 200 milligrams of caffeine throughout the day. The rest was empty oil fats and I felt fantastic. No sleep deprivation completely. So I didn't have placebo effect, I'm sure. So it was really operating on ketones and that's what really impressed me about the gender.

Chad: 23:52 Well that's great. So how does it, how does it enter, other than what you've talked about, how does it interact with ketones?

Eric: 23:57 With Keto? Yeah, and that's what they're doing more studies is saying candidate, obviously it's, it's a stimulant. And if it's gonna in caffeine can release fatty acids. All right? There's a Beta receptor there on the fat cell can actually release fatty acids, which people you know, it's like, you know, people use it to try to lose weight. All right? So if it releases fatty acids, are you getting more to your liver to make more ketones than relying upon you know the workout itself to release fatty acid that you. Because your energy status says it all. If your Mitochondria says, I need energy, that's energy status. It says, give me more. If it says no, then you're not going to bring fatty acids out because your insulin's down low right there. They're really trying to do some more studies with the effect of caffeine on, on, on ketones. And they did that for our study, which is kind of interesting and I'll dig a little deeper into it, but I, I really, I really think the ketones is, remember Kathleen can cross the blood brain barrier, ketones Beta can cross the blood-brain barrier so you're having to go to the brain so you have a stimulant. And ketones is also an energy producer. ATP know a producer more than glucose. So you have two things working for you. I think it's a good combo.

Chad: 25:14 So let's rewind just a little bit. Sorry, I asked you about amounts and I don't think we gave anything real concrete. So you mentioned that you use 200 milligrams. How do people know or how can they test to know what works for them and actually increases performance and that kind of stuff rather than deprivation it.

Eric: 25:32 And then that, that's a really good question. Um, some people do really well, you know, genetically you may not know if you're a slow metabolizer of [inaudible] if you don't have your genes, doug, um, a fast metabolizer so I can load up on caffeine. But anyway, so most people will start out with like 50, like a can of soda thinks got 50 milligrams, right. And if you feel a bump from that, all right, then you know, you can say, well I think everybody safe. OK and talk to your doctor first if you want. But I think everybody's safe. One 50 to 200 because that's most of the pre workouts. I are up to 200, but I've seen him 3:50 to 400, 500 because they're saying, hey, if I can produce more out of you, you get a big bang for your buck even though you don't know how many milligrams you got, you're going to keep using that product. Then you're going to tell others about the product. And I think it's dangerous. I do [inaudible] yeah. I think people who drink red bulls and they have heart palpitations and next thing you know they're on, they're going to have a heart attack. OK. And some people respond differently. So you've got to play with 50 to a hundred in your pre workout. If you go in for a long bike ride a mean, I've taken capsules and I take straight caffeine. I don't, I just take it in a little measuring in a powder.

Eric: 26:54 But no. You know what's. What's neat about caffeine is even in all the testing that they've done. OK, in the morning they'd done a high school kids, I hate to say it on test taking. They said exercise and it's kind of a hard a little workout or do a stretching workout or take caffeine in the morning. Only not in the afternoon, but in the morning they test better taking caffeine before the tests. Yeah. And they've done a lot of tests with Alzheimer's in, in, in memory and different things on caffeine. So I think there's some therapeutic uses out there, but yeah,  it's got to do your homework.

Chad: 27:32 High School and college kids do drugs. I know it'll enhance your performance

Eric: 27:36 I think is better than it's better than adderall or amphetamines. Yeah, that's true. That's true.

Chad: 27:42 So what about, um, what about building up a tolerance? Is there such thing as building up a tolerance to. We get used to the caffeine in our system. Does it? No longer habits have as much of a kick.

Eric: 27:54 It's a good question because everything has a resistance. OK. You build up a tolerance right thing to do and there's a negative feedback loop. You get too much negative feedback, but I was looking at a study and I. I wish I would've read it before you just remind me of the study. I'm one that says, hey, before race, I use caffeine and training before race two weeks cut off, no more caffeine. Next day I get a headache. I'm one of those who will get headaches because I've been on. I'll get a headache, but just for the first day, but I want my resistance. I want to back gone, so I'm ready to really pop. So race morning band, that 200,000,000 milligrams I in my mind, if it's placebo or real, I feel I've got been off for two weeks. I'm ready to go. Give me the caffeine.

Eric: 28:43 but I read a study that proved me wrong and everybody out there will tell you, yeah, you bill resistance up. You know, you're tall, you're not going to tolerate it as much so you better back off and you don't. You're going to keep more and more and more, but they did a study with cyclists and they did them and their power wattage, their output, their time and everything. They took them through a test with caffeine without caffeine. Guess what? Identical really produced the same ponder percent. Yeah, that's produced the same power output and I'm like, so they're saying no, you don't build a resistance to it, and so many of you out there, you know, that's the hard part. You've got to figure out placebo. Is it the real effect of caffeine and do you have a resistance? Everybody has to figure it out from their own. I'm kind of. That study was pretty good and that kind of went with it and our

Chad: 29:33 Our brains are really good at normalization as well. I mean, if something is a pattern that we experienced over and over again, our brains start to normalize that. That's so we may not, we may not actually be building resistance. We may be normalizing it. That feeling in our brains.

Eric: 29:49 Very good point because you're used to that pop and that's nothing new. So you know, then you say, well I'm so used to let's don't want to pick up.

Eric: 29:56 Yeah, OK. Then you're like, OK, I'm getting to. I'm getting resistance to it, but that that's out there for, for, for more, you know, and it's kind of hard. Some of this stuff is hard to do clinical studies now because they're saying OK, am I going to hurt you by increasing your caffeine? It's not very humane stuff so to speak. So those studies are getting harder to do. So that's why I do them on my own and I personally, you know, self experiments so you can share that with others and yeah.

Chad: 30:24 What about sleep? Sleep is. Sleep is everything. Like all of us want more. Love it, you know, all that kind of stuff. And Caffeine. Yeah. And how is, how is caffeine going to affect your sleep cycles?

Eric: 30:39 They say there's studies out there that say that your circadian rhythm, it gets messed up. If you drink caffeine in the afternoon, I can drink a caffeinated drink and go right to sleep. I'm the same way, but what they're saying is the studies show in your rem sleep cycle, your pituitary gland says, Hey, this is the time I released my, my growth hormone, human growth hormone, the first couple hours of good rem sleep, but they're say with caffeine, you don't go into the deep rim on the first few hours. So if you drink caffeine in the evening, you know, like coffee or soda or whatever and you train at night. That's, that's why I never trained at night. I'm a morning trainer and so they're saying if you do the caffeine, you're gonna limit the your human growth hormone during the night during that rem sleep. So you gotta be careful, you know a lot. Some people can't sleep after they have a cat.

Chad: 31:35 Yeah, I can sleep great. Yeah. And I sleep great too after I work out. I'm very much an afternoon, evening. I got a lot of times schedule doesn't permit right? You just got to get it in when you can get in. And. And part of my life

Eric: 31:48 reasoning behind that, because I'm all about muscle adaptation in racing and OK, is because if you're racing in the morning, if you're racing at 5:00 AM, which I have let you know, I trained, I am training you at five, adapting mentally, physically muscle adaptation to producing that output at 5:00 AM. And if it's a, if it's a hundred and four degrees, I'm gonna work in your heat, I'm going to coal. It's, it's about that. So I always, I'm a morning trainer. If you get me a night, I'm, I, I have nothing.

Chad: 32:19 Yeah, you're huge on pre create pre. I'm coining this term pre creating. Yes, a, a coure, right?

Eric: 32:26 I don't know if that's a, if it's a spartan, uh, if it's a triathlon or any kind of race at all, doesn't matter what it is, you know, cross fit, you know,

Chad: 32:34 you do that supplementally as well. Like if whatever supplements you're going to use the day of race day, you want to use those in training as well

Eric: 32:40 in training. When you take it, what time you take it. I coordinate everything. That's interesting. I'm not saying you're a machine, OK, but as far as supplements, your body will adapt to when you're doing it and your, you know, your digestive system, everything will start coordinating if you're really getting for a big right. If you're not, if an important race and I don't worry about it, but if you're paying a lot of money and you're flying your equipment there and you're really going after it. And then I'm all about adaptation to exactly what you're gonna. Do Your, even your caffeine when you take your caffeine, even in the race, you take your caffeine at certain times.

Chad: 33:17 That's great. Anything else you want to make sure our friends know about? Caffeine and keto?

Eric: 33:21 Um, be careful. OK. Obviously a, use it wisely and do some of your research and I'll continue to, uh, experiment with it and then we'll talk about it like that next test I'm going to do because I'm really curious to see how much placebo effect because when you take a pre workout, you're going to have a placebo effect. I just took my, my, yeah, I and I might tolerate and I have my b vitamins and I had my caffeine. I'm, I'm ready to go. I'm ready to rock this workout. Cause what happens if you did just think of the people or you have done this many who have you left your pre workout at home and you get to the gym. There's people that just can't work out where they're at mentally. Just Bam. OK. And then sometimes they'll say, I'm gonna. Have my workout anyway, I've done it. I'm like, man, I had a fantastic caffeine this morning. Yeah, it's always that placebo and placebo. If it works, let it work.

Chad: 34:15 Yeah, absolutely for it. But, uh, I think, uh, a sub point of what you just said that I think is really important is don't let these supplements get so much into your psyche that you think that it's the supplements doing the work and you can still do the work without the supplements really can enhance it. They help it, they, you know, all of those sorts of things. But don't. I would discourage anybody from skipping a workout because they forgot their.

Eric: 34:43 I used to get really deep into it years ago and competing so many supplements. It was getting ridiculous and I'm like, all right, why don't I just work on power, get stronger, Bill my lactate up bill, you know, my, my energy pathways up. That's what I can do with my body and reduce some of this stuff that you think are the silver bullets. You know, it's like having a bike in a triathlon. You, you think that skewer that is just a couple grams lighter than the other one is going to make a difference when you could just spit three times and you just saved yourself 40 bucks for the skewer. All right, so there's a lot. It's ridiculous. And I got caught up in that and early that six years ago where I thought everything had to count and I tried to get away from that. I, I did my basic supps that I, that I think are really important for people and then we'll go from there. There's a,

Chad: 35:38 there's definitely something to be said for simplification keep it sustainable.

Eric: 35:44 I mean, do you want to wake up to 20 supps a day and aisle and most times you say, is this really helping me, you know, then, you know, placebo effect versus really, you know, I'm big on the anti-inflammatories because of my knees. I had proof and that's good because I, I actually have proof of it, but some of the stuff you can't, you don't have proof of it until you know, you never know. You voided a heart attack. He avoided cardiac disease or from some certain stops, which is great, but you really don't know.

Chad: 36:12 Yeah, that makes sense. Well, thanks so much for biohacking with us today, Eric. I appreciate it and I want to thank you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life in Ketosis, be sure to check out biofilm coaching, coaching on facebook, a lot of helpful tips from Eric almost on a daily basis, maybe a few times a week.

Chad: 36:36 They're in and great discussion and you can reach out to us on those venues as well. If you have a specific question. Um, and, uh, we'd love you to give, uh, give us your questions. We do every Sunday we do an episode called The Sunday sup where we answer listeners questions, so if you have a question you're dying to have answered by Eric, please getting, getting contact with us on facebook, instagram, or on our website, biofitcoaching.com.

Eric: 37:02 And the same with Keto tips. If you don't know if I'm boring you like, ah, there's Eric again, there's that biofit guy, but I'm just trying to throw them out there and it helps you know, the feedbacks,

Chad: 37:14 but the feedback's been amazing. People who have been loving them. So I'm also, if this podcast has helped you in any way, please consider going on to itunes and leaving us a five star rating and a review talking about what has helped you, why you like the podcast, all of that kind of stuff that helps, that helps us reach more people, um, and helps people know what they're going, that what they're getting into before they make the investment.

Chad: 37:36 And finally, finally, finally, finally, the greatest compliment you can give us if we've helped you in any way is sharing this podcast with your friends and families, those you love that could use this information. So until next time, stay keto.