Coffee doesn't just wake you up. It literally changes how your brain works.

In this episode, I break down the latest research on coffee and brain health. A meta-analysis of observational studies found that people who drank 2-4 cups of coffee daily had about a 20-25% lower risk of depression. And the data on Parkinson's disease is even stronger -- regular coffee drinkers showed 25-30% lower risk.

But dose and timing matter more than most people realize.

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IN THIS EPISODE:

How caffeine changes your brain within 20-30 minutes

Why coffee drinkers have lower depression risk -- and the mechanisms behind it

The connection between coffee and dementia risk (15-20% lower with moderate intake)

The Parkinson's data most people miss (25-30% risk reduction)

Important caveats: anxiety, sleep disruption, and dose

A practical brain-health coffee protocol you can start today

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EPISODE SEGMENTS:

[00:00] Introduction

[01:00] Coffee, Focus & Mood

[04:30] Coffee & Brain Disease

[07:30] Your Brain-Health Coffee Protocol

[10:00] Practical Takeaways

[11:00] Summary

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KEY INSIGHT:

Caffeine blocks adenosine receptors, increases dopamine and norepinephrine, reduces oxidative stress, and improves blood flow to the brain through better vascular health. But if coffee triggers anxiety or disrupts your sleep, the brain cost outweighs the benefit. Decaf retains most of the polyphenols and shows similar long-term associations in observational studies.

The sweet spot: 1-3 cups per day, morning only, stop caffeine at least 8 hours before bed.

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FOLLOW THE SELF PRINCIPLE PODCAST:

https://open.spotify.com/show/6HX1nq6RFoqcwzwh4L9cIM?si=9e06a1b50a1247ff

Full video with visual aids:

youtube.com/@SeanHashmiMD

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CONNECT:

Instagram: @seanhashmimd

Website: selfprinciple.org

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REFERENCES:

Grosso G, et al. Coffee, caffeine, and health outcomes: an umbrella review. Annu Rev Nutr. 2017;37:131-156.

Lucas M, et al. Coffee, caffeine, and risk of depression among women. Arch Intern Med. 2011;171(17):1571-1578.

Qi H, Li S. Dose-response meta-analysis on coffee, tea, and caffeine consumption with risk of Parkinson's disease. Geriatr Gerontol Int. 2014;14(2):430-439.

Santos C, et al. Caffeine intake and dementia: systematic review and dose-response meta-analysis. J Alzheimers Dis. 2010;20(S1):S187-204.

Ascherio A, et al. Prospective study of caffeine consumption and risk of Parkinson's disease in men and women. Ann Neurol. 2001;50(1):56-63.

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MEDICAL DISCLAIMER:

This episode is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine. Views expressed are Dr. Hashmi's alone and do not represent any employer or institution. Individual results may vary. Listening does not establish a doctor-patient relationship.

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Keywords: Coffee, Brain Health, Depression, Parkinson's Disease, Dementia, Caffeine, Mental Health, Evidence-Based Medicine, Nephrology, Obesity Medicine